White Rock Personal Training, Group Personal Training + Yoga

FloMotion Studio Closes Permanently

2011-12-31T01:26:00.000-08:00

It is with deep sadness and regret that I am writing to you today. FloMotion Studio will not be opening January 2nd, in fact will be closing it's doors permanently instead.

The studio has not recovered from the losses incurred from my accident last year and unfortunately sustained greater losses this quarter. I have surgeries beginning in January and will not be able to continue to sustain the studio. It breaks my heart to see something I have worked so hard for over many years, slip through my fingers. No words can describe the losses I have incurred personally and professionally because of all this. I hope you will understand that closing the doors permanently was and is the last resort. There is no longer a feasible way to keep the studio going.

I want to express my sincerest gratitude for your patronage over the past four years that the studio has been opened, and am honored that you have chosen FloMotion Studio for your fitness and yoga needs.

To continue with your fitness needs, I would highly recommend:

ARC Personal Training Studio

- South Surrey

To continue with your yoga needs, I would highly recommend:

Vayusha Yoga Studio

- South Surrey

Thank you again for your support over the years. Thank you for all the kind words and encouragement since my accident. I wish there was more to say, but I am overcome with sadness and at a loss for words.

I do sincerely wish you all the best on your fitness and wellness journey, and thank you for allowing me and my studio to be a small part of it.

Wishing You an Abundance of Health and Happiness,

Catherine Dawn

Owner + Founding Director

FloMotion Fitness + Yoga Studio

12 Days of Christmas: Day 12

2011-12-23T09:02:00.000-08:00

12 Drummers Drumming...

On the twelfth day of boot camp your trainer gave to you 12 step high knees...

On the spot, or moving around bring your knees up high counting for 12 steps.

Take 15-30 second rest between and try to complete a total of 12 reps.

In order to increase your heart rate raise your arms up over head as you bring your knees up high.

All of us at FloMotion Studio wish you all a very Merry Christmas and a Healthy and Happy Holidays!

12 Days of Christmas: Day 11

2011-12-22T09:07:00.000-08:00

11 pipers piping...

On the eleventh day of boot camp your trainer gave to you 11 rotations on each side weighted V-Sit...

Seated on a mat with your knees bent, and either your feet flat on the floor, or up in the air to make it harder arms across your chest. Keep your back rounded as you lean back till you have control but where you can feel your abs contracted. Taking a weighted bar and bring it up horizontally to chest level and rotating it from left to right.

One complete rotation is Left to Right.

To increase the difficulty try sitting onto a Bosu ball, on the dome shaped side.

12 Days of Christmas: Day 10

2011-12-21T11:44:00.001-08:00

10 Lords of Leaping...

On the tenth day of boot camp your trainer gave to you 10 reps of bounding exercises...

Plyometrics, bounding, is a type of exercise to enhance power. You are training the stretch shortening cycle. The ground contact time is to be as minimal as possible to be explosive and powerful.

Horizontal Jumps: Jumping out on front and landing with two feet, and going right away as you land.

Vertical Jumps: Jumping up as high as you can without moving forward.

Hops: Two footed, or one over a hurdle, or line depending on your level.

Drop Jumps: Allowing the gravitational pull to come down onto the ground from a higher level than the ground, such as a step on risers, and landing on both feet and springing up into the air as soon as you hit contact with the ground.

12 Days of Christmas: Day 9

2011-12-20T16:27:00.000-08:00

Ladies dancing...

On the ninth day of boot camp my trainer gave to me 9 laps of grapevines...

Find a field, park, or track and going around in a circle switching direction after each lap to equal the same amount on each side. One the last lap, switch half way.

Grapevine- Leading with your right - cross your left foot behind your right, and then your right food out and left foot over right. Use your arms to swing you as you cross your legs over one another.

12 Days of Christmas: Day 8

2011-12-17T09:23:00.000-08:00

Eights maids of milking...

On the eighth day of boot camp my trainer gave to me 8 Kettle Bell Swings...

Kettle Bell Swing:

feet over shoulder width apart
toes pointed slightly away from the body
having either a kettle bell or regular dumbbell weight
keep core tight, back straight and chest out
swing the weight through the legs as you transition into your downward phase on your squat
push through the hips on the upward phase and bring the weight up to chest level with the arms extended straight out in front

To increase the difficulty try to not allow the momentum pull the weight, stop the weight as it reaches chest level using your arm strength for an isometric contraction as well integrated.

12 Days of Christmas: Day 6 & 7

2011-12-16T13:06:00.000-08:00

Seven Swans of Swimming, Six Geese of Laying...

Double up today on both day 6 & 7, the more the merrier!

On the 6th day of boot camp your trainer gave to you six duck walks...

On the 7th day of boot camp your trainer gave to you 7 each side swimmers...

Duck Walk: Squat down and keep both hands parallel at shoulder width. The right foot is flat on the ground and the left heel is off the ground. The body posture is erect. Look forward and walk.

Swimmers: Face down on mat, arms out over head, and legs extended behind. Lift opposite leg and arm up and switch sides alternating between.

12 Days of Christmas: Day 5

2011-12-14T17:20:00.000-08:00

Five Golden Rings...

On the fifth day of boot camp your trainer gave to you five 60 second suicides with 5 golden cones...

Use yellow cones as the golden rings to really get into the festivities, or any marker you have such as tape, or other equipment cones.

Place each cone about three - five big steps apart, depending on how long you want to make the entire suicide line.

Start at your home base cone, run to the next cone in front touch down, run back to your home base cone. Run to the second cone in front touch down, and run back to home base. Continue to all 5 cones for 60 seconds. When finished one complete line, start at cone one again, the exercise doesn't stop till the 60 seconds is up!

Try to count how many complete reps you get in and try to increase it by one cone each time on your next set!

12 Days of Christmas: Day 4

2011-12-13T18:46:00.001-08:00

Four Calling Birds...

On the fourth day of boot camp your trainer gave to you 4 sets of 4 Swan Dives...

Swan Dive:

Feet flat and hands flat onto the ground creating an arch with your body
staying up on the balls of your feet, bend your arms to lower your chest to the ground in a dive like motion leading with your head
once you come out through the chest, reverse the motion as you bend the arms to come back to starting position

To increase the difficulty each day recall the past daily challenges as you work up to the new challenge each day to increase by one exercise per day!

12 days of Christmas: Day 3

2011-12-12T19:06:00.000-08:00

French hens:

On the third day of boot camp your trainer gave to you 3 reps of Bent-over modified lateral raises

How to:

Flex your knees slightly and bend at the waist until your torso is parallel to the floor.
Maintain Neutral Head Position.
Bend Elbows Slightly (maintain this angle throughout the movement).
Raise dumbbells up while squeezing your shoulder blades together, lower with control and repeat

12 Days of Christmas: Day 2

2011-12-11T09:57:00.000-08:00

Turtle doves:

On the second day of boot camp your trainer gave to you 2 sets of Sea turtles.

*Lying face-down on your stomach on a mat, lift your legs for a back extension while shooting your arms down toward them. Squeeze the upper back muscles. Relax and repeat for 10-20 repetitions.

12 Days of Christmas: Day 1

2011-12-10T09:39:00.001-08:00

FloMotion is giving you 12 days of Christmas activities to perform that correlate with the classical "12 Days of Christmas" song.

Partridge in a Pair Tree:

On the first day of boot camp your trainer gave to you a 1 minute each side tree pose.

Cardio Challenge #7

2011-12-09T11:52:00.000-08:00

Cardio Challenge #7: 10 Minutes Goes a Long Way

Do you not have 30 minutes in a day to get in physical activity to meet the daily recommended amount? Perhaps 10 minutes is more doable. If so, you still get great benefits with bouts of 10 minute cardio broken up throughout the day accumulating 30-60 minutes total!

Studies have shown that 10 minute bouts done 3-6 times still gives you cardio benefits. Interval workouts that are fast and furious can get you the results you need when you are pressed for time! It also helps to keep an elevated metabolism once your finished!

Get in 3 - 6 10 minute bout intervals today!

Cardio Challenge #6

2011-12-08T17:04:00.000-08:00

Cardio Challenge #6- Get some fresh air!

The Winter season has brought crisp fresh air which is truly refreshing. Today's challenge is to incorporate more walking into your daily routine. You can start by parking further away, walking to local shops, and getting a walking buddy. This exercise takes minimal effort, but can have a big impact on your mood by lowering stress levels and promoting serotonin release in the brain. Walking longer each day will help burn off any unwanted calories which are easily accumulated this time of the year.

Winter Activity

2011-12-07T19:02:00.001-08:00

Cardio Challenge #5: New Activity

Challenge yourself and try a winter activity!

Snowboarding
Skiing
Cross Country Skiing
Snowshoeing
Sledding
Ice Skating
Snow Running
Snowmobiling

Any of our local mountains have at least one of these activities you can try! One of the benefits of living in Beautiful British Columbia!

Cardio Challenge #4

2011-12-06T16:59:00.000-08:00

Cardio Challenge #4

Find a Partner and push each other with this 30 minute cardio blast workout!

Warm up: 4 minutes

Skipping with arm circles forward - 30 seconds

Skipping with arm circles backwards - 30 seconds

Grapevine - 30 seconds

Jumping Jacks- 30 seconds

Skipping side to side, leading with Right, with arms laterally going up overhead - 30 seconds

Skipping side to side, leading with Left, with arms laterally going up overhead - 30 seconds

Grapevine - 30 seconds

Jumping Jacks- 30 seconds

Core Cardio Workout: 26 minutes (30 seconds on 30 seconds off)

30 seconds High Knees

30 seconds REST

30 seconds Fast Feet

30 seconds REST

30 seconds Modified Burpee

30 seconds REST

30 seconds Ins & Outs

30 seconds REST

30 seconds Hill Climbers

1:15 REST

30 seconds High Knees with arms overhead

30 seconds REST

30 seconds Fast Feet

30 seconds REST

30 seconds Modified Burpee

30 seconds REST

30 seconds Ins & Outs

30 seconds REST

30 seconds Hill Climbers

1:15 REST

30 seconds High Knees

30 seconds REST

30 seconds Fast Feet

30 seconds REST

30 seconds Modified Burpee

30 seconds REST

30 seconds Ins & Outs

30 seconds REST

30 seconds Hill Climbers

Active Cool Down: 4 minutes

Side steps leading with Right - 30 seconds

Marching on Spot - 30 seconds

Modified Jumping Jack - 30 seconds

Side steps leading with Left - 30 seconds

Marching on Spot - 30 seconds

Modified Jumping Jack - 30 seconds

Knee Circles leading with the Right - 15 seconds

Knee Circles leading with the Left - 15 seconds

Hip Circles leading with the Right - 15 seconds

Hip Circles leading with the Left - 15 seconds

Stretching : 6 minutes

Description:

Grapevine - Leading with your Right - crossing left foot behind right, and then right foot out, and then left foot over right

Modified Burpee - Jump up into the air vertically, crouch down to the ground, and extend your legs out behind, jump your legs back into the center to be back into a crouched position, and jump up

Ins & Outs - Find a line, or use a marker, running over top the line and back without hitting it

Hill Climbers - Hands on the ground, bring one knee into the chest as you extend the other leg back behind

Cardio Challenge #3

2011-12-05T19:24:00.000-08:00

Cardio Challenge #3- Bike

Whether it be a stationary bike or cycling outdoors, biking is an excellent and fun cardiovascular challenge. Find a partner and go on a bike ride or find a scenic route to enjoy. Remember to challenge your cardiovascular energy systems by either prolonging the duration if the intensity is mild, or to do quick intervals if you are planning on pushing yourself. Cycling is a great leg workout as well as it builds up the quadriceps and gastrocnemius.

Tips:

Engage your core by drawing your belly button in and up

Stay hydrated, be sure to drink plenty of water 30 mins prior to exercise

Stay safe- As it is winter we are expecting snow so plan your bike trip during the day time on clear roads. If you are planning on riding during the later hours be sure that you are wearing reflective clothing and that your bike is equipped with reflectors as well.

Stationary bikes are great too! Take it up a notch by standing during quick intervals.

Lost and Found

2011-12-04T12:35:00.000-08:00

Have you left something at FloMotion Studio? Can't find your favorite water bottle? It may just be in our Lost and Found bin. Come take a look to see if you have left any of your belongings at the studio. We have Jackets, water bottles, towels, shoes, sweaters and a yoga mat. All items leftover at the end of the year will be donated to charity.

Cardio Challenge #2

2011-12-04T11:24:00.000-08:00

Work your energy systems in just under 15 minutes. Don't have time for cardio? Fit this 15 minute cardio blast into your busy schedule and work on your anaerobic and ATP-CP energy systems. Follow these guidelines while adjusting the pace for each component based on your own level of fitness.

Warm Up- 2 mins

Brisk walking to warm up your muscles and to promote the release of synovial fluid in your joints.

Anaerobic- 3 mins

Choose a speed/pace which is faster than brisk walking between 65-75% of your Max HR.

ATP-CP- 15 secs

A short burst of powerful and fast movement between 75-85% of your Max HR.

Anaerobic- 4 mins

Take it down again to allow your ATP-CP energy system to recuperate.

ATP-CP- 15 secs

Final burst of powerful movement, focus and make sure you are breathing through your mouth.

Anaerobic- 3 mins

Working at 65-75% of Max HR challenging your Anaerobic energy system.

Cool-down- 2 mins

Slow your pace to walking speed while focusing on returning your breathing and heart rate back to normal.

When you are finished make sure you take out time to stretch your hamstrings, and back muscles to help remove the build up of lactic acid.

Cardio Challenge #1

2011-12-03T09:32:00.001-08:00

All through out the week FloMotion Studio is giving your energy systems a cardio challenge!

Challenge #1: Stairs

Challenge your Creatine Phosphate energy system, ATP-CP. This is the first energy system our body uses for only very short duration's lasting up to 10 seconds. It is mainly used for resynthesising ATP and to maintain a constant supply of energy.

This energy system is optimal for short bursts of energy, such as stairs!

Find a set of short stairs where you can take quick bursts of that ATP-CP energy system with 10 second bouts. Try each time to increase by 1 stair as you get quicker and quicker with each step.

Next Step:

To take it to the next step, if you have good balance and are on a stable and non slippery set of stairs, try skipping stairs for a greater stride length and to increase the difficulty.

Warning:

Be careful of slippery surfaces as the temperature decreases, try to find stairs inside or in a building if possible, or wait until later in the afternoon when the frost has defrosted.

6-10 reps of 10 second bursts of stairs
3-4 sets
Rest 30-60 seconds in between reps
Rest 1-3 min between sets

12 Days of Christmas BootCamp

2011-12-02T08:51:00.001-08:00

Throughout the busy Holidays we find ourselves "letting go." While putting our regular every day to day activities on the back burner, such as exercising, we tend to make room for a bit more added sleep due to the work party that lasted a little longer than expected, or deciding to procrastinate your workout to a later time than usual and ending up having no time at the end of the day. With events occurring and excuses arising we can find ourselves neglecting our daily workouts. To avoid this problem, it is best to be committed to a program that is completed by the morning. A perfect solution is our 12 Days of Christmas BootCamp!

When: Monday- Friday

Time: 6-7 am

Where: FloMotion Studio

Prices: $120 per person

$ 99 for you if you bring a friend new to FloMotion Studio

$ 69 for your friend that you bring

Each day your trainer will give you a new workout "present" that will keep the bootcamp challenging, interactive, and most importantly fun!

"On the 12th day of BootCamp my trainer gave to me..."

Christmas Gift Ideas

2011-12-01T18:40:00.000-08:00

Have you found the perfect gift for your loved ones yet? If not why not give the gift of fitness this holiday season. FloMotion Studio has an array

of options to suit every person on your gift list this year.

Great options for:

Men
Pre-registered classes- Just for Men yoga (Jan 8th- Feb 12th)

Women
Pre-registered classes- Fit N Fabulous BootCamp (Jan 16th- Feb 10th)
Hand Made Mala Beads from Nepal (now 50% off)

Friends and Family
5 or 10 class passes to our popular group personal training and yoga classes
Foam Rollers
Yoga Sandals
Monthly passes

Order of Exercise

2011-11-30T16:30:00.000-08:00

Have you ever wondered if there was a specific sequence that your workout should follow? If this question has crossed your mind, the answer is yes!

When exercising you want to perform the cardio part of your workout before your resistance training (RT) exercises. The reason for this is, is because it helps to 1. warm up your muscles well before you lift, and 2. it does not fatigue your muscles as much as RT does beforehand.

Can you do RT and then cardio right after?

I would recommend not to. When you perform RT you are injuring the muscles, in a good way, and the muscles are not only fatigued after your RT exercises giving you low energy to perform for your cardio, but you also need adequate rest, at least 4 hours to allow for those muscles to partially repair.

RT Exercise Order:

When doing RT exercises you want to keep in mind of what exercises are hard to execute, where you are needing more motor units to lift heavy weight and need to use that conserved energy. Your harder exercises, such as olympic lifts, example: Barbell Clean, should be performed completely before doing an exercise that isolates a muscle group or needs less energy and motor units such as a Two Arm Row.

Breaking Up:

When doing Circuit training, exercises one after the other, perhaps with intermittent cardio in between, you want to break up lower body and upper body exercise if they are right after one another due to giving your muscles the appropriate amount of rest needed within that specific muscle group.

Come use your expertise on specific order of exercise at FloMotion Studio with either our FitCamp or BodyScuplt classes.

5 reasons to buy a Foam Roller today!

2011-11-28T19:22:00.000-08:00

1. Deep tissue massage benefits: Foam rollers release muscle tension reducing soreness and tightness. This Myofascial release breaks up trigger points increasing blood circulation to the soft tissues. These rollers can drastically improve flexibility and range of motion over time with consistent use.

2. Affordable: You can buy one today at FloMotion studio for $33.25! taxes included. Foam rollers are strong and durable and will last you years. In the long run such an investment pays for itself.

3. Portable: Foam Rollers are lightweight and can be taken with you on the go.

4. Efficient and time effective: A complete full body foam rolling session can be completed in under 15 mins. You can perform this while watching television or during a break from work.

5. Simplicity: Foam Rollers are easy to use and you will quickly find yourself mastering the technique required for your own body. This self-massage is performed by simply rolling your muscles on the roller.

If you already have gotten your hands on a Foam Roller consider a certain family member or friend who too could benefit from the use of one.

They make excellent Christmas and New Years gifts!

No More Val Salva

2011-11-28T10:51:00.000-08:00

Do you ever find that when you are lifting you have a tendency to hold your breath? Do you even ever notice your breathing when exercising? The Val salva maneuver is when a person holds their breath during exertion on exercise. Not only does this make the exercise harder to execute, but it also puts a lot of stress onto your heart but having to work harder.

When to breath:

When you are executing an exercise you want to exhale always on exertion.

What is exertion?

Exertion is the hardest point in the exercise where you need an extra "umph" to help you complete that rep.

Example: Biceps Curl

Inhale: downward phase, as you extend the arm and lower the weight

Exhale: upward phase, as you flex the arm and draw the weight up to shoulder height

Try using this breathing technique, and then try it where you hold your breath where you should be exhaling. You will find that by exhaling on exertion allows for the exercise to feel easier, and for you to progress to heavier weight.

Benefits of Circuit Training

2011-11-27T12:04:00.000-08:00

What exactly is circuit training? Circuit training involves working most of the bodies major muscle groups with resistance and cardio work. Exercises are predetermined and layed out in a specific order for maximum efficiency. Popular Circuit classes at FloMotion Studio include the FitCamp, and BodySculpt.

Benefits derived from circuit training include:

1. Overall body fat loss and muscle toning (many exercises in circuits involve working many muscles together enabling you to shed excess body fat and tone up all over).

2. Improved cardiovascular stamina and strength because of the increased oxygen demand we put on our bodies (circuits involve completing many exercises back to back, as well as incorporating bursts of cardio work).

3. Circuits are very flexible in the sense that exercises can be modified to suit age, fitness, and health levels.

Don't have a lot of time to exercise? Circuits are an excellent full body workout, come drop by for one of our 1 hour Group Personal Training classes and work your entire body with functional exercises that will get you in shape in no time!

How to Avoid Holiday Weight Gain

2011-11-26T09:25:00.000-08:00

With Christmas less than a month away, we start to be aware of the weight gain that can occur with all the holiday parties, baked goods, and alcoholic beverages served. Here are 10 ways to avoid the holiday weight gain!

1. Limit alcohol intake

Too much alcohol may increase your appetite making you consume extra calories you don't need. Sugary beverages contain "empty calories," which offer no nutritional value.

Tip:

Try alternating water between drinks to still have a drink in your hand, but to avoid an excessive intake of unwanted calories, to stay hydrated and to not be tempted to get another glass of wine.

2. Eat a small meal before a gathering

Arriving partly famished helps you not snack as much on those high calorie appetizers.

3. Avoid temptation

Bake holiday treats a few days in advance before they are needed in order to resist temptation to eat the entire batch of gingerbread cookies before the big holiday festivities.

4. Have protein at each meal

Having a top quality protein source at every meal, such as lean turkey or fish, allows for your body to breakdown fat due to the release of a hormone called glucagon.

5. Go green!

According to Canadian Living magazine drinking green tea daily has been shown to increase metabolic rate and speed up fat oxidation. It is also loaded with disease-preventing antioxidants.

6. Avoid stress

The holidays can be stressful and the stress hormone released can stimulate weight gain and abdominal fat accumulation.

Tip:

Attend one of our many yoga classes at FloMotion Studio to help keep those cortisol hormone levels down and to help ease the tension of stress.

7. Stay hydrated

Avoid bloating and feel full longer by being hydrated with drinks such as water, herbal teas, and watered down natural fruit juices.

8. Modify your exercise routine

Don't fall off the health wagon and have the mentality "I will wait till the new year." Try to even increase your cardio workouts to burn off those excess calories you indulged in the night before.

Tip:

Attend FloMotion Studio's 12 Days of Christmas BootCamp running 12 days consecutively, excluding weekends, from 6-7 am. Starts Monday December 5, 2011!

9. Healthier meals and treats

Often holiday meals and baked goods are filled with fat and calories. Try a healthier alternative to still get the same great taste, without the expense of calorie intake.

10. Slow down

Eat your meals and snack slower and in a relaxed state to feel more full. According to the Canadian Living magazine it takes a minimum of 20 minutes for your stomach to register a "full" sensation and signal to your brain that you are full.

Wish List

2011-11-25T11:34:00.001-08:00

Having a hard time deciding what you would like for Christmas this year? How is the tread on your running shoes?

If you are using your shoes every day for workouts or walking around it is best to change your shoes every 4-6 months. However, it can get costly having to change your running shoes so often. Perhaps an alternative is getting a few pairs of athletic shoes for each activity that you do in order not to wear them out as much.

Make sure that you get fitted for the shoes that fits your foot and you check the tread of your shoes regularly.

Trainer Tip:

Each person has a different comfort zone with running shoes. For over 5 years I have comitted to the Nike Pegasus running shoes for a person with a narrow foot.

Find your right fit and bring in the new year with new kicks!

Give the Gift of Fitness!

2011-11-21T20:03:00.000-08:00

The holiday season is nearing, and we all have loved ones for whom we need to find the perfect gifts.

FloMotion studio is now selling Foam Rollers!

Foam Rollers make a great gift for everybody.

Buy one before December 24th and SAVE 10%!

Check out our blog post on the benefits of Foam Rolling here:

http://flomotionstudio.blogspot.com/2011/02/roll-away-tension.html

The perfect gift for any man in your life:

A gift certificate to our next pre-registered Men's Only Yoga class. Early bird rate: $99, sessions run from Jan 8th- Feb 12th.

http://www.youtube.com/watch?v=1BhP7jhRqmY&feature=player_embedded

12 Days of Christmas

2011-11-15T07:42:00.000-08:00

With the next coming month there will be holiday parties to attend to, and gatherings. With these events occurring, there will be tempting tasty treats, enticing satisfying alcoholic beverages, and attractive high calorie meals.

Maintain your figure, or shed a few pounds before the holidays with FloMotion Studio's 12 days of Christmas BootCamp.

This BootCamp runs Monday - Friday at 6 am starting on Monday December 5, 2011 and ending on Tuesday December 20, 2011.

This fun and effective program will keep you intrigued and on track of your goals!

$120 per person

SAVE $70 overall if you bring a friend NEW to FloMotion Studio.

You'll pay: $99

Friend pay: $69

November Sale

2011-11-14T08:13:00.000-08:00

Tomorrow is the last day for FloMotion Studio's 15 day Sale! Start your Christmas Shopping early or just treat yourself! Sale ends tomorrow, November 15, 2011.

Check out these Great Deals!

Class Pass Sale:

FlexPass (one month expiry)

Buy One & Get One at 50% off

10 Class Pass (three month expiry)

receive 2 FREE classes

5 Class Pass (three month expiry)

receive 1 FREE class

Personal Training Package Sale:

20 Personal Training Package

receive 2 sessions FREE ($180 Savings)

12 Personal Training Package

receive 1 session FREE ($90 Savings)

8 Personal Training Package

receive 1 session FREE ($90 Savings)

These deals end tomorrow, so hurry into our studio or online at www.flomotion.ca to purchase your classes or Personal Training Packages.

Preventing Common Diseases

2011-11-13T11:54:00.000-08:00

Did you know that most of today's common diseases and causes of death can be prevented? A healthy balanced diet and exercise can replace medications, doctors appointments and the overall loss in quality of life. Lifestyle changes can lessen some of the risks. For example to lower risks of heart disease, health professionals recommend not smoking, eating a healthy diet, and exercising.

List of preventable diseases:
Heart Disease
Hypertension
Type 2 diabetes
High Cholesterol
Obesity
Lung Cancer

Remember that many of these conditions are linked and form together to create huge risk factors in developing certain diseases. For example hypertension, diabetes, and high cholesterol come together to cause heart disease, obesity, and the possibility of a stroke.

"A lot of people don't really understand how powerful preventative measures can be," said Frank 'Mac' Maguire, M.D., senior vice president of Health Care Services at TriWest Healthcare Alliance, TRICARE's West Region contractor.

Be cautious when making daily food and activity choices. When ordering out see where you can substitute sugar and fat for heart healthy alternatives. Choosing a salad over fries, replacing pop with water, and skipping desert can all make a huge impact over time. Spending more time outdoors, getting in daily exercise and making the effort to move promotes HDLS (high density lipoproteins) which help eliminate bad cholesterol and banish fat. Talk to your doctor about your risk factors and learn how to prevent them. Taking time to prevent and prepare will help ensure that your future is a happy and healthy one.

FREE Women's Health & Hormones Lecture with Dr. Allison Patton #whiterock #southsurrey #surreybc

2011-11-09T09:42:00.000-08:00

FREE Women's Health and Hormone's lecture
with Dr. Allison Patton, ND
from Mountainview Wellness Clinic

Thursday
November 17, 2011
7pm-9pm

at
FloMotion Fitness + Yoga Studio
15186 Buena Vista Avenue
RSVP 604-535-9108

Learn about how hormonal imbalances can affect menopause, PMS, anxiety and other women's health issues and how rebalancing them through natural means can make all the difference. This lecture will be givien by local women's health expert, Dr. Allison Patton of the Mountainview Wellness Centre.

This lecture will also be catered courtesy of Vancouver Natural Gourmets! Come experience amazing gourmet raw food!

Please RSVP 604.535.9108

Space is limited to 20 people

Movember

2011-11-08T14:49:00.000-08:00

This month at FloMotion Studio we are bringing awareness to Prostate Cancer.

Prostate cancer is the most common cancer to affect Canadian men.

Support Prostate Cancer this month with Movember. FloMotion Fitness + Yoga Studio is donating $10 for each male that joins our Just for Men yoga.

This is a pre-registered class that runs Sunday mornings from 11am-12pm, November 13, 2011 till December 11, 2011.

Help bring awareness to prostate cancer this month by telling your male family and friends to sign up for this 5 week yoga class.

Fit n' Fab BootCamp Facts

2011-11-03T17:36:00.000-07:00

Want to get stronger and see an improvement within 4 weeks? Attend the Fit n' Fabulous BootCamp we run Monday, Wednesday, and Friday mornings at 6 am for 4 weeks.

Show me the numbers!

Total Squats*

Pre BootCamp: 142 Post BootCamp: 200 Increase: 58 Squats % Increase: 71%

Total Crunches*

Pre BootCamp: 170 Post BootCamp: 236 Increase: 66 Crunches % Increase: 72%

Total Plank Hold*

Pre BootCamp: 4:10 Post BootCamp: 7:17 Increase: 3:06 % Increase: 57%

*Total of all participants

Each BootCamp our ladies are seeing inches, pounds, and body fat percentage drop! Sign up now to see how much you can lose in inches and gain in strength in 4 weeks!

BootCamp starts Monday November 7, 2011, pre-registration is required

Keep Warm this Fall

2011-11-02T19:18:00.000-07:00

Has the cold weather got you wanting to stay in more? Here are a few suggestions on how to stay active without getting your fingers to go numb!

Running up and down your stairs
Body weight exercises (ie. push up, or squat)
Fast feet in one spot
High knees in one spot
Two footed jump up onto one step and back down
Burpees
Hill Climbers
Skip Rope
Using a machine if you have one at home

Come into FloMotion Studio where we help you get warm during our work outs. Our popular FitCamp is a great class to attend to get your cardio and resistance exercises completed in one, 1 hour session.

Check out www.flomotion.ca for class times and further details

Autumn Fit n' Fabulous BootCamp

2011-11-01T19:14:00.000-07:00

Has the weather got you feeling cold and put a damper on your workout routine outside? Come into FloMotion Studio where we heat you up by working you out!

Join top-rated certified personal trainer Kristin for a fun and interactive program designed for women to progressively challenge themselves.

Class size is limited (12 participants)
Personal attention from our trainer Kristin to ensure you are performing the exercise right
Classes are NON-RUNNER friendly
Receive

This pre registered class runs for 4 weeks, Monday, Wednesday, and Friday at 6 am. Get Fit, Have Fun for $199!

Fit n' Fabulous BootCamp starts on Monday November 7, 2011 and runs till Friday December 2, 2011.

For more information check out this link: http://www.flomotion.ca/fitfabbootcamp.HTM

Healthy Halloween Treats

2011-10-31T16:54:00.000-07:00

Healthy Food Treats: Think outside the box when choosing treats for trick-or-treaters or party-goers. Four "bite size" chocolate bars can add up to 320 calories.

The following treats are lower in fat and sugar. The possibilities for healthy food treats are endless. Set a good example for your own children and the neighborhood kids by passing out healthy treats.

cereal bars
snack packets of dried fruit, baked pretzels, nut and seeds (e.g. unsalted almonds, sunflower seeds or pumpkin seeds)
trail mix
packages of low-fat crackers
animal crackers
gold fish crackers
graham crackers
Cracker jacks
100 calorie packs of various products
beef or turkey jerky
single serve boxes of ready-to-eat cereal
raisins and chocolate covered raisins
fig cookies
sugar-free gum or hard candy
gummy candies made with real juice
mini boxes of raisins
individual juice drinks (100% juice)
snack pack pudding
Jello with fruit
applesauce
bean dip
single-serve packets of low-fat microwave popcorn
sugar-free hot chocolate or apple cider packets

*Be careful of peanut allergies

Treats to Promote Activity: Encourage kids to be more physically active by giving small, inexpensive toys to get them up and moving.

a bouncy ball
a jump rope
sidewalk chalk for drawing a hopscotch or foursquare game
a beanbag for hacky sack
a plastic or foam flier

Have a safe and happy Halloween!

Reminder: Bring in your pumpkins tomorrow!

2011-10-30T09:57:00.000-07:00

Bring a Pumpkin and come in to FloMotion Fitness + Yoga Studio tomorrow October 31^st, 2011 for a fun-filled, festive workout!

You won't need free weights, tubing or any other exercise equipment for this workout. Our certified Personal Trainers will show you a new use for pumpkins and it ain't for pie!!

Halloween Themed Workouts:

Monday

October 31st

9:15am-10:15am

and

5:45pm-6:45pm

What you need: A mid-sized to large pumpkin

Not something like this: (There will be penalty burpees if you do!)

Share in the fun and bring a friend new to FloMotion Studio for free!

Breast Cancer Awareness

2011-10-28T07:49:00.000-07:00

Today join our FloMotion team in wearing pink to the studio to support Breast Cancer Awareness.

Many of us have had or does have someone close to us that has gone through or is currently battling breast cancer. To show your support wear pink for those closest to you.

A physical active lifestyle, and healthy diet are measures you can take to help prevent the risk of breast cancer.

Attitude is a little thing that makes a big difference. ~Winston Churchill

Stats on Your Health

2011-10-26T14:43:00.000-07:00

Are you one of the 15% of Canadians that meet the minimum recommended standard of exercise? An alarming 85% of Canadians are not getting the adequate exercise in each week.

An average of 9.5 hours, 69% of waking hours, a day are spent in sedentary pursuit for adults.

While 8.6 hours a day, 62% of waking hours, children and youth are sedentary.

Don't let your family or friends waste their days away with no physical activity. Help the percentage of Canadians meeting the physical activity needs increase and the obesity rate decrease!

Personal Trainer, Whitney Wellington

Focus

2011-10-26T11:00:00.000-07:00

It can be quite challenging to find time to exercise. In between work, school, family, and other priorities we manage to schedule in some of our precious time to relax and workout. However, many of us do not have a specific goal in mind. Many of us have general "lose weight", "tone up" type goals. But why? When we are taking out the time to exercise, why not focus on efficiency. Setting S.M.A.R.T goals help us use our precious time more efficiently thus giving us a more effective workout specific to our own needs.

S- Specific

M- Measurable

A- Attainable

R- Realistic

T- Time/Type

Example- I want to lose fat, and tone up my midsection.

S.M.A.R.T Formula- I want to lose 5 inches around my waist and reduce my overall body fat % by 2%. I will workout 3x a week for 1 hour sessions for the next 3 months. My workouts will consist of strength and cardio training. I will also attend one yoga class a week.

So focus and take out some time today to plan out why you are exercising, whether it be for strength, cardio, flexibility, or happiness. Having a specific mindset will help you find motivation to get through workouts, and you will be noticing results much faster!

FloMotion Personal Trainer Daljit

Get a Trainer ...it works #whiterock #southsurrey #surreybc

2011-10-23T13:05:00.000-07:00

You know it's time to work one to one with a Certified Personal Trainer when:

You've tried everything else and are just not seeing results

You are experiencing recurring injuries and soreness

You are motivated to change your life style and get fit

You're tired of the diet fads, fitness gimmicks, yo-yo dieting, false promises and want to be fit and healthy for life

You have fitness goals you are ready to attain but just don't know where to begin

You've got 12 weeks to get in better shape so you're not the one wearing the red Santa Suit this year!

Get started on the right path with a customized program specifically tailored to fit your body. Our Personal Trainers are Certified Professionals who work as a team to get you results.

If you want fast and efficient weight loss solutions, a tight, toned body, more energy and better health. Give the FloMotion Personal Trainers a call for a Free no-obligation Consultation.

Try Personal Training, because it works.

Challenge Day 4- Try something new!

2011-10-20T09:07:00.000-07:00

This week FloMotion Studio is providing you with challenges each day to accomplish!

Todays' challenge is to Try something new! Check out our Group Personal Training + Yoga Class schedule for a fun new class, whether it be a Hip Hop Hustle, PiYo, FitCamp, or Yin Yoga class. Sporting activities in your community is another great way to try something new! Find something that is interesting, yet still challenging. Pair up with a friend and get active together. Remember to stay hydrated throughout and most importantly to have fun!

Flexibility Challenge Day 3

2011-10-19T15:07:00.001-07:00

Take time out of your day today to stretch those hard muscles you have worked the past two days with the cardio and resistance challenges.

Make sure that your muscles are not cold when you stretch. Warm your muscles up with a dynamic warm up, cardio workout out, or after you have had a shower. Your muscles will have better elasticity which allows for better range of motion.

For a full body stretch make sure to stretch all your major muscle groups. Hold each stretch for 15-30 seconds and complete each stretch 1-3 times.

Major Muscle Groups

1. Quadriceps

2. Hamstrings
3. Calves
4. Chest
5. Back
6. Shoulders
7. Triceps
8. Biceps
9. Forearms
10. Trapezius
11. Abs

Stretches:

1. Standing Quad

2. Supine Hamstring

3. Bent-knee Calf

4. Chest

5. Back

6. Shoulders

7. Triceps

8. Biceps

9. Forearms

10. Trapezius

11. Abs

Resistance Challenge Day 2

2011-10-18T07:49:00.000-07:00

This week FloMotion Studio is providing you with challenges each day to accomplish!

Day 2: Take some time out of your busy schedule today to work on toning and strengthening your muscles. Strength training helps burn off calories throughout the day long after your workout. Grab whatever equipment you can get your hands on: dumbbells cans of soup, a chair etc. and lets get started!

The Workout

5 movements for a full body blast!

Do 10 reps of each movement and anywhere from 1-3 sets depending on your physical level.

Body-weight Squat and overhead press
Bicep Curls
Walking Lunge
Bent-over row with triceps extension
Plank

Get creative

There are always ways to progress or regress any exercise to meet your level of activity. If you're looking for a challenge grab some weights, or add in factors of balance. If you're not feeling your best don't skip out on the workout. Instead give yourself a break by taking a seat during some of the upper body exercises. Remember to always listen to your body to prevent injury and get the most out of your workouts.

Now that you're feeling confident in conquering this challenge, pass it on to a friend and watch your competitive side come out!

Cardio Challenge Day 1

2011-10-17T08:43:00.001-07:00

This week FloMotion Studio is providing you with challenges each day to accomplish!

Day 1: Take a total of 30 min out of your day to today to be physical active and increase your heart rate and build up your cardiovascular system.

Barriers:

Time

Weather

Location

Motivation

Solutions:

Time: Do intermittent bouts of 10 min throughout the day 3 times to add up to 30 minutes

Weather: Head into FloMotion Studio and attend our GPT~FitCamp Class, schedule a Personal Training session where one of our Certified Trainers can design a Cardio Program specifically for you, Stay indoors at home, or utilize the covered areas at local schools and parks.

Location: Up and down your stairs 10 min bouts 3 times, brisk speed walking around your neighborhood, or find a trail.

Motivation: Partner up with a family member or friend to depend on one another to workout so that you keep up with completing these daily challenges. Or speak to a FloMotion Trainer to learn how they can assist you with expert motivation and accountability tools.

Most importantly have fun in this beautiful fall crisp weather!

Halloween Themed Workouts Monday Oct 31st

2011-10-16T15:59:00.000-07:00

Bring a Pumpkin and come in to FloMotion Fitness + Yoga Studio on Monday October 31^st, 2011 for a fun-filled, festive workout!

You won't need free weights, tubing or any other exercise equipment for this workout. Our certified Personal Trainers will show you a new use for pumpkins and it ain't for pie!!

Halloween Themed Workouts:

Monday

October 31st

9:15am-10:15am

and

5:45pm-6:45pm

What you need: A mid-sized to large pumpkin

Not something like this: (There will be penalty burpees if you do!)

Share in the fun and bring a friend new to FloMotion Studio for free!

Just for Men Yoga #whiterock #southsurrey #surreybc

2011-10-11T16:02:00.000-07:00

Most men, when asked if they have tried Yoga, the response is typically "I'm not flexible enough to do Yoga" or "Isn't that just for women?" or "I have tried a class, but was the only guy and felt really uncomfortable." So at FloMotion Studio we developed a pre-registered Yoga class Just for Men only.

Yoga is slowly becoming more popular among men, and for good reason. Besides getting rid of stress and increasing flexibility, it can help improve your golf swing, slap shot and functional core strength. It can also assist in preventing athletic injuries.

Men often suffer from tightness particularly in the hips, hamstrings and shoulders that can lead to injury or weakness. Over-training in any one sport can cause repetitive stress and other more serious injuries. Yoga is a full-body workout that creates strength, balance and flexibility, which can help alleviate repetitive stress and prevent injuries.

The majority of Yoga classes are taught and attended by women. According to a 2005 Yoga Journal market study, 77% of the yoga practitioners in America are female. There are women only classes, gyms and studios that cater specifically to the needs of women. While men's only classes are few and far between, they are often taught by female instructors. At FloMotion Studio our Just for Men Yoga class is taught by Andrew Armstrong a Certified Yoga Instructor who has several years experience in a variety of Yoga Styles and most importantly remembers what it is like to be a man trying out Yoga for the first time.

Andrew isn't your average everyday Yoga Alliance Registered Yoga Instructor. He also has his Black Belt in WTF Tae Kwon Do (Korean Karate), is a Certified Traiathlon Coach and Level 1 Softball Umpire. Andrew has twice been awarded by the Office of the Governor General with an Exemplary Service Medal recongnizing dedication to perserving Canada's public safety through long and outstanding service with the Canadian Coast Guard. Furthermore, Andrew knows first hand the differences and needs of men while practicing Yoga. His realistic approach to FloMotion's Just for Men Yoga class is a welcome asset to the men in our local community.

Women have been trying for years to introduce the men in their lives to the wonderful world of Yoga. Now there is a non-intimating, no-frill, guy friendly, Just for Men Yoga class at FloMotion Studio taught strictly by our male instructor, Andrew Armstrong. So if you've been trying to get the man in your life to go to a regular Yoga class, make sure to check out Just for Men Yoga at FloMotion Studio. Or if you are a man looking for a Yoga Class geared for guys only which is taught by a male instructor, check out Just for Men Yoga at FloMotion Studio.

Just for Men Yoga

Sundays

11am-12noon

November 13 - December 11

$119 regular rate

$99 Early Bird Rate (ends Nov 6th)

FloMotion Fitness + Yoga Studio

15186 Buena Vista Avenue, White Rock

604-535-9108

www.flomotion.ca

Click Here

to register online and save with the Early Bird Rate

Solid Midsection

2011-10-05T19:23:00.000-07:00

A core of an apple is what helps protect the seeds to make the fruit grow, and to help the apple keep it's shape. Think of your core as just as important as fruits. Your core helps to protect you by resisting movements, such as an exercise that involves twisting your torso.

Many of us sit at desk for X amount of hours a week, which causes us to slouch, sabotaging your sick pack. Even though training your core can help correct poor posture, it is still important to stay tall through your hips, keep your shoulder blades back and down all day, and as well as keeping your head up.

A weak core can reduce the amount of force you are able to apply to an exercises. Before energy is transferred to your legs and arms, the energy your exert originates in your torso.

Come into FloMotion Studio on Thursday nights at 7:00 am for our Core+Calm class where we spend 30 full minutes on core integration and help you work those abdomen, hip, and lower back muscles and relax for the other 30 minutes as we perform a total body stretch.

Have You Heard About the Reebok EasyTone Shoe Lawsuit? #whiterock #southsurrey

2011-09-29T12:27:00.000-07:00

photo: EasyTone Reneew, Reebok.com

Well, we're not surprised to hear this. The Federal Trade Commission says Reebok will pay $25 million to consumers in a settlement over deceptive advertising for EasyTone and RunTone shoes, according to MSNBC.com

The FTC says Reebok could not support claims made in advertising that wearing EasyTone shoes resulted in "28% more strength and tone in the buttock muscles, 11% more strength and tone in the hamstring muscles and 11% more strength and tone in the calf muscles than regular walking shoes."

When these shoes first hit the market, at FloMotion Studio we received a ton of inquires over the phone and in person asking if these shoes really worked. Our standard reply was that we have not seen any supporting UNBIASED scientific evidence that these shoes really do what they claim. At one point we had to ban people from wearing these shoes in our studio because of the instability and risk of injury during a workout was so great. These shoes claim to be walking shoes, not workout shoes, that was one thing we agreed with, well in a matter of speaking anyway, there were reports of people getting injured just from walking in them!

Our stand point has and always will be gimmick products like this are just to make a quick buck off of people desperate for a quick fix. There is no such thing as a quick fix when it comes to losing weight, strengthen and toning your body. Unfortunately, it comes down to marketing and corporations are getting really smart at finding consumers trigger buttons to make them buy their silly products. As fitness professionals, our job is to provide the voice of truth amongst the myriad of quick fix schemes, weight loss cures and the like.

This settlement bars Reebok from making any further claims that it's shoes are effective in toning or strengthening, or any other health claims for that matter without "competent and reliable scientific evidence". According to MSNBC.com, Reebok has discontinued advertisements that contain the claims and has asked stores to remove the offending signs and displays.

Chalk one up to the FTC for stepping up and protecting consumers from corporate lies. Now we have a whole list of other products and gimmicks we would like them to go after!!

If you're interested in toning your legs, things and butt, good ole fashioned exercise just can't be beat! Contact one of FloMotion's Certified Personal Trainers today to find out how you can lose weight, get fit and healthy and most importantly learn to love your body again with our programs. We offer a no obligation FREE 45 Minute Consultation, contact us today and get off the merry go'round of diet pills, butt blasters and fitness gimmicks!

To read the entire article from MSNBC.com click here

Consumers who wish to apply for a refund for their purchase of the EasyTone shoes should visit http://reeboksettlement.com/FTC and fill out an online application. Those who purchased Reebok EasyTone apparel are also eligible.

Form

2011-09-27T12:03:00.000-07:00

Form: A word many of you may have heard us use countless times during classes and sessions at FloMotion Studio. So what exactly is form you ask? Form defines the shape and structure of an object, in fitness terms: you! In everyday life we follow a set of rules, and approach daily activities a certain way. We follow these rules because they have been proven to be the most effective, and efficient way to carry out a certain activity. In fitness and exercise "form" is this rule. Every exercise has a certain predetermined form which we must follow in order to prevent injury and allow for optimal results. Good posture is key we must always practice this.

Some examples:

Core engagement- Using your core to help stabilize and balance during movements is key. We can practice this by drawing our belly buttons in and down.

Good Posture- Remaining upright, with our backs flat and shoulders away from the ears. Head up and chest slightly out.

The 90 degrees rule- When performing a lunge or squat the general rule of thumb is to keep our knees from going past the point of 90 degrees (not passing your toes). We must also be aware to not externally rotate during a lunge.

Keep these rules in mind the next time you exercise. A strong focus and good form will definitely improve your results and will prevent injuries in the long term.

Remember form is key!

Paris Versailles

2011-09-26T08:40:00.000-07:00

A client of FloMotion Studio, Christine Fortin ran on Sunday September 25, 2011 in the la grande classique.

She clocked in with a time of 1:44:08. The 16 km race departed from Paris at the front of the Eiffel Tower, and ended at Versailles facing the Palace of Versailles.

All of us from FloMotion Studio want to congratulate Christine on a tremendous accomplishment! We are all very proud of you!

Great Job Christine!!!

www.parisversailles.com

Evil's of Wheat

2011-09-23T08:25:00.000-07:00

Check out this article from Macleans website. Dr. Davis talks about how cutting out wheat in your diet will help you shed off pounds.

Click Here to view

Are You Afraid of the Dark?

2011-09-22T15:24:00.000-07:00

With the sun going down earlier and it becoming darker outside, it can feel later in the day than it really is. This can make people feel a lot more tired than usual and cause for you to put your workout on the back burner. If you find this is happening to you, change your routine and workout early in the morning. You will not only feel more energetic throughout the day and get your workout in for the day, but you will also have time in the afternoon and evening when you are off work to relax.

FloMotion Studio can help you get your workout done early in the morning before work with our popular Fit n' Fab boot camp running on Monday, Wednesday, and Friday's at 6:00 am.

No you do not need to be coordinated to take DANCEFIT!

2011-09-21T11:43:00.000-07:00

Great DANCE FIT class today ladies!!

Those of you who have yet to try it.... Make sure to check us out next week @ 10:30am.
DanceFit is a Pilates Inspired dance & Conditioning class! A high energy class like DANCEFIT is a great way to mix up your program to achieve your fitness goals :)
NO EXPERIENCE NECESSARY ;)

Enjoy your Wednesday!!

Fall Fitness

2011-09-20T19:47:00.000-07:00

The leaves are changing colour, the sun sets earlier, and the temperature starts to get cool. Changes can lead to stress for some individuals and allow for your health and fitness to suffer with the transition.

Come into FloMotion Studio and attend one of our Yoga classes to help relieve your stress and become relaxed. Or try our popular group personal training FitCamp to get you energized!

Don't have time to come in? Attend fall events to help keep you active and in shape that keeps you moving. Corn mazes, haunted houses, fright night, pumpkin picking, and racking leaves, are all great ways to get exercise into your daily routine.

Increase your grip strength

2011-09-18T09:42:00.000-07:00

We often neglect the smaller, more intricate muscle in our bodies. Add in the following exercise to your current workout plan to strengthen your wrists, and forearms.

1. Grab a 2.5- 5lb weight room plate and pinch the plate between your fingers and thumb.

2. Keep your elbow close and hammer curl the plate up focusing on your biceps.

3. Begin to lower the plate with control while inhaling.

Repeat for 10-15 reps, then switch arms

*Focus on pinching the plate between your fingers and curling
up, instead of holding the plate with your whole hand.

Fall Forward into Fitness

2011-09-16T08:29:00.000-07:00

Fall is one week away. We will say goodbye to shorts and sandals and hello to layers and boots. Want to say goodbye to inches and weight loss too? Fall back into fitness with FloMotion Studio.

With our new fall schedule there are numerous group classes to fit your needs and help you say "so long unwanted weight!"

Personal training is a great option to help you focus on your goals and obtain them by getting set up with an individualized program that fits your needs and wants.

Cleaning with Coke

2011-09-14T18:45:00.000-07:00

Fact: Coca Cola can be used to clean your toilet! The carbonic, citric, and phosphoric acids break down stains.

We don't drink cleaning products because they are harmful to our bodies. Cola has been said to clean toilets, enough said!

September is NO soda month

2011-09-12T19:15:00.000-07:00

September is NO soda month, take the challenge and cut out all fizzy drinks from your diet.

Some alternatives to soda pop include: Water, Coconut water, lemon water, piece of fruit, organic green tea, tea (iced), freshly squeezed juices

Check out the following article to learn 10 ways

soda harms our bodily systems!

10 seriously disturbing facts about soda:

http://pharmacytechniciancertification.net/10-seriously-disturbing-facts-about-soda/

Breathe

2011-09-12T11:01:00.001-07:00

Don't forget to focus on you your breathing with all exercises! Deep inhale before you begin, followed by a strong exhale during the hardest part of the exercise!

Example: Bicep Curl, breathing out when your bending your elbows.

Focusing on your breath will help you stay in the zone! focus focus focus :) & get through those last few reps!!

Happy Monday!

Group Personal Training, more than just Fitness at FloMotion Studio #whiterock #southsurrey

2011-09-01T21:48:00.000-07:00

Before I first started taking Group Personal Training classes at FloMotion Studio. I had always exercised on my own. I work from home and I'm also a full-time single mom. This meant I was interacting with few people on a daily basis.

I was inspired to get out of my house when I had read about the importance of having support from others when setting fitness goals. I had lost motivation to exercise for the first time and became tired and depressed.

I decided I need to make a change so I joined FloMotion Fitness + Yoga Studio. It was one of the best decisions I made for myself, affecting positively every aspect of my life. I noticed a difference in my energy, strength, mood, attitude, self-esteem and my physical appearance. Taking care of myself in this way has improved the relationship I have with myself and with others. It has motivated me in ways I could not have imaged.

The best, surprising part of joining FloMotion has been becoming part of a community of others with similar goals and stories. I have a deep appreciation and respect for the staff and the other men and women who sweat with me every day. I am so grateful for these new friendships in addition to my improved physical fitness.

Taking care of myself through FloMotion Studio has also touched my life in other ways. Creatively I have awoken. My confidence has grown. I recently self-published a children's story. The Butterfly Castle. I had written a few years ago. I have been feeling so great in every aspect of my life that I believe it gave me the confidence to pursue accomplishing this dream I have had for several years.

Thank you to the staff and my new friends at FloMotion Fitness + Yoga Studo.

~ Miki Dawson, Author, The Butterfly Castle

Does Personal Training Really Work?? #whiterock #southsurrey

2011-09-01T20:43:00.000-07:00

Lyn K.
Lost 28.6 inches, 6% Body Fat and 22lbs
AND she's off her BP medication!!

We Know So! But you be the judge...

"...I had been struggling with trying to lose weight, with no success and a family celebration was approaching and I did not want to be the largest in the photos! So for purely vain reasons, I decided to give Personal Training a try and signed up for a package with FloMotion Trainer Whitney. Now six months later I am down 28.6 inches , lost 6% of body fat, and lost 22lbs AND I enjoy exercising!

I was not an easy project, with health limitations and plateaus, my trainer somehow manged to continuously adjust my program and motivate me to get results. She was incredibly encouraging, positive, supportive and knowledgeable about the body, muscles and fitness. I know that I still have work ahead of me, but I had struggled so long before joining FloMotion and I now feel as if I have the tools to continue to lose weight and to keep it off. I started on the weight loss journey purely for vanity, but what I gained is so much more important, all of the additional benefits such as no longer having to take one of my blood pressure meds, the decrease in body fat and feeling more energetic and fit. The Personal Training experience at FloMotion Studio was the best present I have ever given myself." ~ Lyn K.

Energy Systems

2011-08-31T11:04:00.000-07:00

Energy is required by the body for maintenance, growth, exercise, and everyday activities. Two factors that determine which of the 3 energy systems (detailed below) will be used are: intensity and duration.

1. Aerobic system - This is the long duration energy system. This is the most common one and the one which you are using most of the time. Includes activities such as walking, and low intensity sports.

When oxygen requirement cannot be met the body will switch to the second system:

2. Anaerobic Glycosis (Lactic Acid system) - Supplies energy for exercises lasting less than 2 minutes. An example of an activity that this system works under would be a 400 m sprint

The last system:

3. ATP-PC (Alactic system) - This system is used only for very short durations of up to 10 seconds. This is the primary system behind very short, powerful movements: 100 m sprint or powerlifting.

Last Day for Summer deals!

2011-08-31T10:27:00.000-07:00

Today is the last day for our Sizzling Summer Specials!

Drop by or call in for more information, save money on our popular Class Passes or Personal Training Packages.

Oceanside Yoga

2011-08-27T09:43:00.000-07:00

Take advantage of the summer! Enjoy this beautiful morning and soak up some Vitamin D while joining trainer Jamie and attending Flomotion Fitness + Yoga Studio's Oceanside Core + Calm class at Organic Connections Cafe.

Starts at 10:30 am and requires you to bring your own Yoga mat.

Are You Balanced?

2011-08-24T08:05:00.001-07:00

Unfortunately as we get older changes occur. One important change that you can help prevent is balance. Balance allows for independence, preventions of fall, and is the key to activities of daily living. According the the National Institute of Health (NIH), 9% of adults 65 and older report having trouble with balance. 300,000 adults were admitted to the hospital for fall related injuries (NIH 2007).

You can avoid balance issues with easy exercises that you can even do at home.

Start with a stable surface, the floor, and try to balance on one foot for a few seconds and try to increase the duration. To make it more of a challenge start adding movements, rather than a static position or use a balance tool of your choice.

Trainer Insight:

I personally love using the Bosu for balancing exercises. It is a simple tool, a stability ball cut in half with a flat hard top, that is great for balance, core stability, and proprioception training.

Include balance into your daily lives to reduce the risk of injury from falls!

Little By Little

2011-08-22T09:06:00.000-07:00

Exercise doesn't have to happen in one session during the day. It can happen through out the day little by little.

When you need to pick something up off the ground or down low, squat rather than bend over. Make sure you keep your back straight and your chest out.

When you are sitting in your car in traffic or at a light perform isometric contractions. Squeeze your glutes for 20-30 seconds all the way home or at each light you hit.

When given the option take the stairs. Each time try to walk up quicker. Don't try to sprint up the stairs if you haven't been walking for a while, your muscles need to be warmed up.

When you are in the lunchroom waiting for your food to heat up perform wall pushups. Try to do as many as you can while the timer is going.

A little can add up to a lot through out the day. Make your day more active with these quick easy exercises!

The Effects of High Heeled Shoes

2011-08-16T17:20:00.000-07:00

Although they may look pretty, the effects high-heeled shoes have on our body are not.

Research shows that:

High-heeled shoes create twice the force onto the big toe.

There is a good chance that high-heeled shoes will lead to knee pain.

Wide-heeled shoes are no better than narrow-heeled shoes. Both wide and narrow heeled shoes increase stress and force on the knee, which could lead to knee injury.

Osteoarthritis is twice as common in women as it is in men. High heeled shoes increase the stress on the knee that can lead to osteoarthritis.

So beat the habit of wearing these shoes daily and take care of your feet. Healthy, strong feet cause for a strong foundation for the rest of our body to depend on.

You & Your Body

2011-08-15T11:49:00.000-07:00

Trainer Tip:

Nobody knows your body better than you. Listening to your body can avoid many pains and injuries we feel after a training session, game, or even activity. If you feel it is in your best interest not to continue on with an exercise or activity than stop. It is better to avoid a problem and cut a workout early rather than continue on and think that you can just shake it off.

Trainer Insight:

When I train and I feel the slightest muscle tweak that makes me think something could go wrong, I call it quits. I learned the hard way a few years back in ignoring continuous pain and pull on my hamstring while running, I thought it would subside and go away. Unfortunately, I tore my hamstring due to not listening to my body. After learning from my mistake I am very in-tuned with my body now and recently avoided another hamstring tear because of it.

We all have our off days and sometimes the body will give you signs and awareness that you need to take it slow.

Muscle Soreness

2011-08-12T07:42:00.000-07:00

Did you know each time you workout you are actually injuring your muscles? However, you are injuring your muscles in a good way!

Delayed onset muscle soreness (DOMS), is a term many of you have heard from our trainers here at FloMotion Studio, or have also felt. Many of us experience DOMS differently, it may not kick in until 24 hours after an exercise session, or perhaps 48 hours after.

The reason for the soreness, which is perceived as a dull, aching pain in the affected muscled is due to damage of the muscles connective tissue as well as the myofilaments. Myofilaments allow for your muscles to contract and relax during a workout session.

The contraction that causes DOMS is an eccentric contracting, lengthening of the muscles. For instance on a bicep curl, the downward phase is eccentric.

Using the foam rollers we have here at FloMotion Fitness + Yoga Studio help to alleviate the soreness that you feel from a hard work out from any one of hour Group Personal Training Classes.

Avoid Hitting the Snooze Button

2011-08-10T07:39:00.001-07:00

When people think about working out first thing in the morning, they would prefer to read the paper with a cup of coffee rather than put on their work out clothes and come to FloMotion Studio. However, before reaching for that snooze button consider the mental and physical benefits of getting your daily exercise first thing in the morning.

A lot of times we put exercise on the back burner as other events or appointments spring up on our day. Putting off your workout later in the day allows for conflicts to get in the way. In order to avoid this plan to get your workouts in the morning and achieve a better mood, a great energy boost, and as well as a better sleep at night!

Exercise release hormones that make you feel better and allows you to start your day off right! Even if you are a person that does not like exercise, mentally and physically you will feel better once completed.

Working out in the morning gives you an extra push and allocates your productivity level to increase as your energy level increases. Not a morning person? Exercise can make you feel more energetic and rolling out of bed not as dreadful.

Some people cannot avoid working out in the evening due to our schedules, but if you can try to work out in the morning for a better nights sleep. Many people find it difficult to sleep at night after exercising in the evening due to the energy boost that affects your sleep. Morning workouts gets your body into a daily routine and decreases the chance of sleep disturbance.

Come join FloMotion Fitness + Yoga Studio's Fit n' Fabulous BootCamp at 6:00 am, Monday, Wednesday, and Friday! Our next 4 week bootcamp starts August 29th.

Call the studio, 604-535-9108, or visit our website at www.flomotion.ca for more details

Mindless Eating: Losing Weight Without Thinking

2011-08-07T08:47:00.000-07:00

ScienceDaily (Aug. 6, 2011) — Dieters may not need as much willpower as they think, if they make simple changes in their surroundings that can result in eating healthier without a second thought, said a consumer psychologist at the American Psychological Association's 119th Annual Convention.

"Our homes are filled with hidden eating traps," said Brian Wansink, PhD, who presented his findings and strategies for a healthier lifestyle in a plenary address entitled "Modifying the Food Environment: From Mindless Eating to Mindlessly Eating Better."

"Most of us have too much chaos going on in our lives to consciously focus on every bite we eat, and then ask ourselves if we're full. The secret is to change your environment so it works for you rather than against you," Wansink said

Wansink identified several myths about eating behaviors as a way to explain why Americans, on average, have been getting fatter. "People don't think that something as simple as the size of a bowl would influence how much an informed person eats," he said.

However, several studies show exactly that, including Wansink's study of 168 moviegoers, who ate either fresh or stale popcorn from different size containers. People ate 45 percent more fresh popcorn from extra-large containers than large ones and the people who were eating stale popcorn ate 34 percent more from the extra-large buckets than people eating fresh popcorn, according to the study.

They just don't realize they're doing it," said Wansink. This strategy also applies to what we drink. His research found that people pour about 37 percent more liquid in short, wide glasses than in tall, skinny ones of the same volume.

Even a kid's cereal bowl can be a trap, according to Wansink. One study showed children of different weights who were given a 16 ounce bowl were more likely to serve themselves twice as much cereal than children given an 8 ounce bowl.

Another myth, according to Wansink, is that people know when they are full and stop before they overeat. His Food and Brand Lab at Cornell University tested this by designing a "bottomless bowl." They brought in 60 people for a free lunch and gave 22 ounce bowls of soup to half, while the other half unknowingly got 22 ounce bowls that were pressure-fed under the table and slowly refilled. The results: people with bottomless bowls ate 73 percent more than those with normal bowls, yet when asked, they didn't realize they had eaten more. "The lesson is, don't rely on your stomach to tell you when you're full. It can lie," Wansink said.

Simply being aware of such findings can help people make healthier choices, especially those who are already trying to eat healthier foods, according to Wansink. One of his studies showed that people lost up to two pounds a month after making several simple changes in their environment, including:

eating off salad plates instead of large dinner plates.
keeping unhealthy foods out of immediate line of sight and moving healthier foods to eye-level in the cupboard and refrigerator.
eating in the kitchen or dining room, not in front of the television.

"These simple strategies are far more likely to succeed than willpower alone. It's easier to change your environment than to change your mind," Wansink concluded.

Source:

American Psychological Association. "Mindless eating: Losing weight without thinking."ScienceDaily, 6 Aug. 2011. Web. 7 Aug. 2011.

6 pack

2011-08-05T11:17:00.000-07:00

Ever wonder how you can get a 6-Pack? And no I am not talking about the 6-Pack of beer that sits in your fridge. The Abdomen muscle, Rectus Abdominus, is your 6-Pack muscle.

Exercises in order to help obtain to strengthen your Rectus Abdominis.

Bicycles:

Laying on your back

Both feet up in the air bent at 90 degrees

Hands on your head

Keep your upper back off of the mat, and your chin tucked into your chest

Bring your opposite elbow to your opposite knee as you use your Rectus Abdominus and Oblique muscles to assist you.

V-Sit:

In a seated position

Put your arms across your chest

Either keep your feet flat on the floor, or off the ground to make it more challenging

Lean back keeping the back rounded until you feel your abs shaking

Maintain that position for 30 seconds and work your time up to a minute

Remeber: Keep your chin tucked into your chest to avoid neck pain

Supine Single Leg Extensions:

Laying on your back

Hug your Right knee into your chest

Lift your upper back off the ground

Keep your chin tucked into your chest

Raise your Left leg

White Rock/South Surrey Bootcamp

2011-08-03T15:57:00.000-07:00

Although it may feel like Summer has just arrived, fall is just around the corner. End off your summer right with a kick start into fall with our Summer Bootcamp starting August 29th!

If you pre-registered by August 22, you not only will get an All Access Pass that allows you to attend any of our Group Personal Training and Yoga classes, but as well you will save $20!

Enjoy your summer with a jump start to your day here at Flomotion Fitness + Yoga Studio three times a week, Monday, Wednesday, and Friday!

Provide your summer with a fun and interactive program. The classes are not only non-runner friendly, but as well limited size for personal attention by top-rated Certified Personal Trainers!

Hurry spots fill up quick!

Check out our website at www.flomotion.ca for more details.

Reward Yourself

2011-07-29T07:20:00.000-07:00

All of you that are a part of Flomotion Fitness + Yoga Studio deserve a pat on the back!

There are many of you that dedicate yourself to coming to Flomotion Fitness + Yoga Studio three to six times a week. All of your hard work that each of you put in has shown in your workouts whether it be group personal training or one on one personal training. I wanted to give all of you great recognition for what you have achieved for the past couple years to the past couple of months for yourselves.

All of you are the definition of one of Gandhi's famous quotes.

"We must become the change we want to see."

All of you have put the time and commitment into making exercise a part of your daily life, and that is something to be proud of! Your an inspiration and role model for everyone that is wanting to make exercise become habitual and a change in their lives, because you have made it permanent in yours.

*Remember to write down a goal on our bulletin board at the entrance of the studio and think of a healthy and satisfying reward for yourself when you reach that goal by August 31st, whether it be a massage, a pedicure or manicure, or even a night out without the kids.

Your Weekly Forecast

2011-07-27T16:02:00.000-07:00

Sunday- Plan Ahead

A lot of people find Sunday to be a day where you can relax and veg out. Use this day to plan your week ahead for your training sessions. Choose days that work with your schedule and on the days you are busier than others try to plan it out during your lunch break for a 20-30 min speed walk to get some physical activity in.

Monday- Jump Start

Wake up earlier today to get a jump start on your day with a great workout first thing to keep your metabolism up and be more alert with the oxygen to your brain! Come to our Fit Camp class at 9:15am!

Tuesday- Tip

Although Friday seems far away, use exercise to relieve any stress you have looking at your entire week. Training at your favorite studio, Flomotion, can make you feel like a million bucks in just one hour!

Wednesday- Water Day

Try to have a water bottle with you all day to take little sips through out the day. Before each meal try to have a glass of water to minimize your intake. If you don't like plain water, flavor it up with your favorite fruit!

Thursday- On the Home Stretch

You can see the finish line for Friday. Use a great strength training session here at Flomotion, Body Sculpt, to fuel you into the weekend.

Friday- TGIF

Don't think just because it is the weekend you can relax and call it quits for working out. Meet up a few of your friends or gather up co-workers after work for a group activity to wind down your week and start up your weekend with fun!

Saturday- Relaxation

It may be the weekend but it is the easiest time to sabotage all of your hard work you put in for the week. Use today to relax and attend our Yin Yoga class at 9:15 am.

So long, fare well...

2011-07-26T19:05:00.000-07:00

Well, my last shift at FloMotion Fitness + Yoga Studio has snuck up on me. I've been thinking about it for quite a while now and still it seems a little unexpected. In my short time in White Rock this studio has been such a wonderful community for me. I hope I have said goodbye to most of you already in person, but if not I just want to tell you how wonderful it has been working with you all. I hope you all continue to work hard towards achieving your fitness and health goals.

My partner and I are moving back to Ontario for the next few chapters in our lives. I will, however, be taking many of the experiences I have had here along with me. Thank you.

posted by FloMotion Personal Trainer Crystal

Fitness App

2011-07-26T11:58:00.000-07:00

Keep track of the food you are consuming, the amount of exercise you are doing each day, and how many calories you are burning with this cool app!

Download it to your phone and keep motivated to achieve your S.M.A.R.T fitness goals.

http://www.myfitnesspal.com/tools

Goal Tending

2011-07-25T11:48:00.000-07:00

Trainer Tip: Goals

Set a goal for the month of August to make your life healthier. Goals help you keep on track and when accomplished treat yourself for your accomplishment.

A SMART goal must be specific, measurable, attainable, realistic and have time when you will complete it by.

For example:

By August 31st I plan to hike the Grouse Grind three times.

Specific: Hiking the Grouse Grind three times

Measurable: Three times

Attainable: Have a whole month to complete

Realistic: Active individual with enough time to complete

Time: August 31st

Use small goals to assist you to reach your long term goal.

For example:

Increase incline on cardio machines two times a week at the gym to help train for incline each week.

Write out your goal and have it posted where you can see it each day to be reminded. On your bathroom mirror, fridge, car dash, or at your desk.

Inform your trainer at Flomotion Studio what your goals are in order for us to support and assist you!

Stretch every day!

2011-07-19T19:58:00.000-07:00

Stretching is so often something people neglect to do at the end of a training session because they are too tired to do anything else. Or when they do, they just rush through each stretch and so don't get the full benefit of each one.
Stretching improves muscle balance around a joint, thus improving posture. It reduces the chance of injury when playing a sport or in every day activities. It increases the blood and nutrient supply to muscles and cartilage, thereby also reducing muscle soreness after training.
Static stretching should not be done as a warm up as you may injure muscles when you stretch them cold. Do at least 5 mins of aerobic exercise to warm up first and look up some good dynamic stretches. Try to hold each stretch for between 30-60 secs. for maximum benefit.

Don't scrimp on sleep!

2011-07-18T07:14:00.000-07:00

Chuck Norris may never sleep, but you need to!

The Harvard Women's Health Watch suggests 6 reasons to get enough sleep:

1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
2. Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
4. Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
6. Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.

The amount of sleep our bodies need is personal, but usually ranges between 6-8 hours. If you are on holiday take the opportunity to sleep until you wake up naturally and see how many hours this is for you!

Cooking Substitutes

2011-07-15T08:57:00.000-07:00

Baking at all this weekend? Make a healthier choice with these substitutes.

Choose low-fat dairy products.
Use margarine instead of butter or shortening, and in some cases fruit puree can be used as an alternative to shortening.
For every egg you need to use, substitute two egg whites instead, less fat will be in your recipe.
When flour is required use half whole wheat and half white to make a smooth transition. Gradually use all whole wheat flour.

Trainer Insight:

I love making whole wheat banana pancakes on Saturday mornings, delicious and healthy!

Whitney Wellington

Don't Let Your Summer be a Bummer

2011-07-14T18:18:00.000-07:00

Here are a few suggestions to keep your summer interesting and active!

Challenge yourself to hike the Chief at least three times this summer and strive to reach a higher peak each time.

Hike the Grouse Grind with friends or family that are at the same fitness level as you and time yourself. Try to improve your time each time you hike the grind!

Plan a day at Stanley park with friends or family and work up an appetite by rollerblading, biking, jogging, or walking around the Sea Wall before.

Gather a group of people together for a BBQ and plan a group game such as, volleyball, soccer, or football. Keep everyone moving and interactive!

Attend the closest public pool and each 5 min attempt to do a number of laps or tread water for a certain duration. Get your heart rate elevated!

Saturday July 16 2011 Five Corners Block Party - White Rock, BC

2011-07-14T14:38:00.000-07:00

Five Corners Shopping District ~ White Rock: Five Corners Block Party - White Rock, BC: "Brought to you by the Merchants of Five Corners Shopping District and the White Rock BIA , the Five Corners Block Party happens this Saturd..."

Tour de White Rock July 15, 16 & 17, 2011

2011-07-14T14:36:00.000-07:00

Five Corners Shopping District ~ White Rock: Tour de White Rock July 15, 16 & 17, 2011: "It is that time of year again! Yes, the Tour de White Rock is back! This exciting annual event is proudly organized by the City of White Ro..."

Rooftop Classes for the Summer!

2011-07-13T08:59:00.000-07:00

Time to Enjoy the Summer with Oceanside Classes

held on the Rooftop Patio at

Organic Connections Cafe

15622 Marine Drive, White Rock

(778) 294-8885

Fridays at 10:30 am
Yoga Stretch: This yoga inspired stretch class is great for those who just want to focus on stretching and releasing tension from their bodies. No experience required! All postures can be modified to suit your body.

Saturdays at 10:30 am

Core + Calm: This is a combination of our popular AB-solution class and Yoga Stretch Classes done in a 30/30 format. Experience a blast of 30 minutes core strengthening exercises then tone it down with 30 minutes of yoga inspired stretching to unwind. You’ll feel amazing after this class! Open to all levels.

Bring your own mat!

(Oceanside Yoga Stretch & Core+Calm included in all FloMotion Class Passes)

Park Bench Strengthening Ideas

2011-07-04T10:42:00.000-07:00

Now that Summer has finally decided to show up more people are getting active outside. If you are looking to get a few general strength exercises in cooperated into your daily routine here are a few ideas!

Use a Park Bench.

Exercise: Triceps Dips

Palms facing down on the bench with fingertips facing you.
Keep elbows in with legs out on ground, either knees bent at 90 degrees or extended out (harder).
Lower yourself with arms to ground (inhale), and push back up (exhale).

Exercise: Squats

Keep feet shoulder width stance, or wider if more comfortable.
Keep your chest out, eliminates stress on the lower back.
Push your hips back down to the bench to sit down (inhale).
Once your buttocks reaches the bench come back up (exhale).

Exercise: Push Up

Place hands on the back of the bench, shoulder width apart.
Legs out behind on the ground, body is on an angle.
Lower self to bench with arms keeping back straight (inhale).
Once face is hovering bench, push up to start position (exhale).

These three exercises can be completed with a total of 12-14 reps each for 1-3 sets, depending on your exercise level.

Tuna for Training ~ Help Stop Senior Hunger

2011-06-24T01:30:00.000-07:00

Every year for the past 5 years I have lead FloMotion Studio's Yoga Chix Fundraising Team as we participated in the Camp Moomba Yogathon. We have had an amazing, memoriable time fundraising for this great cause. In 2008 the Yoga Chix raised just under $7,000 in support of Camp Moomba Yogathon and rank first place in the Yogathon Team Fundraising efforts. In 2009, I was honored to co-teach the Yogathon with some of Vancouver's most amazing Yoga Instructors. The Yogathon is Canada's largest yoga class with almost 2500 participants each year. That was and is the biggest Yoga class I have ever had the priviliage to teach ~ what a thrill!!

For the past 5 years I have dedicated fundriasing efforts to the Camp Moomba Yogathon. Last August, I was hit by a car while I was in a cross walk and sustained injuries that has kept me off work, not teaching or being able to keep up with my own regular workouts and yoga practice. One of the things that concerned me, was how was I going to fundraise and participate in the 2011 Yogathon! Unfortunately, rumor has it the Yogathon will not be happening this year. So I decided to look at local organizations who need help.

Well, as it would so serendipitously happen, I picked up the Peace Arch Daily Newspaper this morning to see on the front page an advertisement similar to the one above. I immediately thought Seniors going hungry in this community? Really? People have only donated 267 cans of Tuna? You're kidding me right?!! C'mon White Rock/South Surrey I know you can do better than that!!

So being the fundraising diva I am, I called and spoke with Janet Doucette, operations manager of Comfort Keepers in White Rock and told her my team, my studio and I are at her disposal to help reach their goal of 1000 cans of Tuna before June 30th.

Comfort Keepers is a company that provides daily living assistance to seniors and adults in White Rock, Surrey, Delta, Ladner and Richmond. Janet said "It's a secret problem, it's a hidden problem and it's not just about hunger, it's about malnutrition as well." Comfort Keepers put out a challenge to the community at the beginning of June to help raise 1000 tins of Tuna to benefit the Surrey Food Bank who has a hamper deliver program for seniors/the elderly. Janet explained "I’m told by the Surrey Food Bank that tuna is “gold” in their world and so they are thrilled to be the beneficiaries of the collection". The purpose of this challenge is to raise awareness about senior hunger and senior malnutrition, which are far more prevalent than people realize. The folks of that cohort are intensely private and often not forthcoming with talking about problems they are having.

Now the ad in the paper said they had raised 267 cans so far and their goal was 1000 by June 30th... well today is the 24th of June... and we are jumping in at the end of the last quarter to make it happen!

So here is the deal...

HELP STOP SENIOR HUNGER

Tuna for Training

Fundraiser

Tuesday June 28 2011
5:30pm-8:00pm

FloMotion Fitness + Yoga Studio
15186 Buena Vista Avenue, White Rock

Donate Can(s) of Tuna and attend a Class for FREE.
Two classes to choose from that are open to all levels.

Tuesday June 28 2011

Group Personal Training ~ FitCamp

5:30pm-6:30pm

~ open to all levels ~

yes we can kick butts at any level

this class consists of cardio agility drills and targeted muscle toning

Yin Yoga

6:45pm-7:45pm

~ open to all levels ~

this class consists of long held passive yoga postures to relax you inside and out

Can't make the Tuesday classes? No problem, drop by and make your Tuna donation before June 30th and receive a FREE Class Pass to attend another time!

By the way ALL who donate will have their name entered into a draw for a chance to win a $50 Gift Certificate from

Five Corners Bistro

suggested minimum donation one Can of Tuna

(Yes that is it - One Can of Tuna - can make a difference)

Please pass this on, tell a friend, tell two. Let's come together and make this happen and support the Seniors in our Community! Click Here to download our Flyer

written by: Catherine Dawn, Owner + Founding Director, FloMotion Studio

Make your own sports drink!

2011-06-23T09:09:00.000-07:00

Happy summer! So the official start of the season actually marked beautiful weather!
I was hunting around this morning looking for some good recipes for low calorie sports drinks and I found one that fits almost exactly what I will often make for myself. I got the recipe from About.com at this address:
http://lowcarbdiets.about.com/od/beverages/a/sportsdrink.htm

It turns out that two tablespoons of lemon juice contain almost exactly the amount of potassium in 8 oz of a typical sports drink. So, if you want to make your own low-carb sports drink, it's quite easy. Just mix together:

1 cup (8 oz) water (not carbonated)
2 Tablespoons lemon juice
small pinch of salt
Flavoring and sweetener to taste

Flavoring Ideas:

Crystal Light Drink Mix
Unsweetened Kool Aid (with sugar substitute to taste)
Sugar-Free Flavored Syrups such as Da Vinci or Torino

This is a tasty alternative to the often expensive brands in the supermarket. Enjoy!

Brought to you by Crystal, FloMotion personal trainer

Summer Has Arrived

2011-06-22T17:15:00.000-07:00

Get out and enjoy the sun today! Soak up some Vitamin D and make sure you stay hydrated. Bring a bottle of water with you to the beach. Or my favorite, frozen fruit, such as blueberries, lemons, and raspberries into your water as ice cubes for a delicious and refreshing taste!

Whitney Wellington

Transverse Abdominis

2011-06-21T18:07:00.000-07:00

The TA (Transverse abdominis) is a muscle which I'm sure all of you have heard us talk about ad nauseam in our classes. It may be time to clarify why it is of such importance. With Origins at the lumbar spine, the lower 6 ribs and the top of our 'pelvic girdle' this muscle is a major part of the stabilization of our spine during movement. It, along with the Multfidus, hip adducting muscles and a host of others work together to keep the pelvis and lumbar spine properly aligned especially when under a load.

Due to its obvious proximity to the spine pelvic stabilization is of the utmost importance when performing most movements. Learning to stabilize the pelvis is something you can work on at home. Lying on your back tilt back and forth through the range of motion of your pelvis getting to know the extents of its range. From there find your middle ground and test whether you can hold that pelvic position while you lift one straight leg up into the air a few centimeters. Engaging your T.A. will help you achieve this stability. To feel this muscle activation lying down; draw your belly button back towards your spine without causing any movement in your pelvis or spine. It is a very subtle movement and should feel the same as the start of a cough.

Through proper training of your T.A and associated muscles at FloMotion Fitness + Yoga Studio we hope to help you prevent injuries, get stronger and maybe even alleviate back pain!

Brought to you by Crystal, FloMotion personal trainer

No more Procrastination!

2011-06-20T07:44:00.000-07:00

Manage your time effectively!

Sit down and choose three days out of the week where you will give yourself one hour to work out, and make it become habitual. You will find yourself to be more productive than usual through out your day.

Choose times where you know you won't have meetings, work, family, or appointments get in the way. Mark it on your calendar, in your phone, or an agenda!

In a world of give and take, take the time to give yourself one hour, three times out of the week.

Fitness Tip: Isometrics

2011-06-12T10:19:00.000-07:00

Isometrics: A strength training contraction in which one holds themselves in a fixed spot. Works smaller stabilizing muscles which are generally neglected.

Benefits: Great way to sculpt and tone your body- little exertion required, low impact= much easier on joints. Strengthens the TA (transverse abdominis), as well as the many other core muscles.

Examples: Planks, Glute Bridges, Wall Sit, T- Stabilization (side plank) etc.

Try adding a few Isometric holds to your current workout routine and notice the strength from within grow.

Fitness Tip: get some good shoes

2011-06-11T07:24:00.000-07:00

If you don't already have a good pair of shoes to work out in you may find that getting a pair makes a big difference in how you feel during and after a work out. Having our feet well supported and cushioned means that the rest of the body is well set up from the ground up to take the beating of everyday activity and especially of working out. A good shoe fitter will be able to tell you what type of shoe is best for your foot type, activity and gait. Peninsula Runners in White Rock located at 1708 152nd St. are a great store for such services. Be sure to mention that FloMotion staff sent you to receive a 10% discount!

Brought to you by Crystal, FloMotion personal trainer

Do You Get Enough Calcium?

2011-06-10T08:28:00.000-07:00

Calcium is a mineral essential for:

Bone formation and maintenance
Both formation and maintenance
Muscle contraction
Nerve conduction
Blood clotting

Women are susceptible to calcium deficiencies due to:

Energy intake is less than men
Less dairy products are consumed

Adequate Intake:

Male & female youths 9-18 yrs: 1,300 mg/day
Men and women 19-50 yrs: 1,000 mg/day
Men and women 30-50 yrs: 1,000 mg/day
Tolerable upper limits for all: 2,500 mg/day
Women who may be pregnant or lactating: ≤18 yrs: 1,3000 mg/day; ≥18 yrs, 1,000 mg day

Those who suffer from calcium deficiencies can experience osteopenia (bone loss occurs faster than it can be replaced) and osteoporosis (bone loss occurs that is not replaced)

Calcium Food Sources:

All dairy products, such as milk, and yogurt
Canned fish that includes bones, such as sardines and salmon
Dark green vegetables, such as broccoli, and kale
Certain breads, soy milk, orange juice and other foods may be calcium fortified; often clearly indicated on packaging label

Fitness Tip: Snack smart

2011-06-04T11:48:00.001-07:00

Healthy and well planned snacks can provide huge support in achieving fitness and weight loss goals. To keep blood sugar stable and thus avoid mental and physical fatigue most of us should eat something small every 2-3 hours. Sometimes thirst signals are actually misinterpreted as hunger signals so keep a full water bottle with you all the time and just sip throughout the day. This may actually 'stave off' hunger.

With your snacks choose something between 70-200 calories (depending on how much activity you are doing throughout the day and how big your meals are), but think especially about the nutrients provided. Try to avoid empty calories in things like chips, sweet drinks, pretzels etc. Veggies and fruit are always a great option. Eat slowly, savour your choices and you will find they easily satisfy that quick craving.

Brought to you by Flomotion personal trainer, Crystal Humphrey

Kids Should NOT Consume Energy Drinks!!

2011-06-02T10:22:00.000-07:00

Kids Should Not Consume Energy Drinks, and Rarely Need Sports Drinks, says AAP

Sports and energy drinks are heavily marketed to children and adolescents, but in most cases kids don’t need them – and some of these products contain substances that could be harmful to children.

In a new clinical report, the American Academy of Pediatrics (AAP) outlines how these products are being misused, discusses their ingredients, and provides guidance to decrease or eliminate consumption by children and adolescents. The report, “Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate?” is published in the June 2011 issue ofPediatrics (published online May 30).

“There is a lot of confusion about sports drinks and energy drinks, and adolescents are often unaware of the differences in these products,” said Marcie Beth Schneider, MD, FAAP, a member of the AAP Committee on Nutrition and co-author of the report. “Some kids are drinking energy drinks – containing large amounts of caffeine – when their goal is simply to rehydrate after exercise. This means they are ingesting large amounts of caffeine and other stimulants, which can be dangerous.”

Sports drinks and energy drinks are different products, said Holly J. Benjamin, MD, FAAP, a member of the executive committee of the AAP Council on Sports Medicine and Fitness, and a co-author of the report. Sports drinks, which contain carbohydrates, minerals, electrolytes and flavoring, are intended to replace water and electrolytes lost through sweating during exercise. Sports drinks can be helpful for young athletes engaged in prolonged, vigorous physical activities, but in most cases they are unnecessary on the sports field or the school lunchroom.

“For most children engaging in routine physical activity, plain water is best,” Dr. Benjamin said. “Sports drinks contain extra calories that children don’t need, and could contribute to obesity and tooth decay. It’s better for children to drink water during and after exercise, and to have the recommended intake of juice and low-fat milk with meals. Sports drinks are not recommended as beverages to have with meals.”

Energy drinks contain substances not found in sports drinks that act as stimulants, such as caffeine, guarana and taurine. Caffeine – by far the most popular stimulant – has been linked to a number of harmful health effects in children, including effects on the developing neurologic and cardiovascular systems. Energy drinks are never appropriate for children or adolescents, said Dr. Schneider and Dr. Benjamin. In general, caffeine-containing beverages, including soda, should be avoided.

The report contains tables listing specific products available today and their contents.

“In many cases, it’s hard to tell how much caffeine is in a product by looking at the label,” Dr. Schneider said. “Some cans or bottles of energy drinks can have more than 500 mg of caffeine, which is the equivalent of 14 cans of soda.”

AAP recommendations include:

Pediatricians should highlight the difference between sports drinks and energy drinks with patients and their parents, and talk about the potential health risks.
Energy drinks pose potential health risks because of the stimulants they contain, and should never be consumed by children or adolescents.
Routine ingestion of carbohydrate-containing sports drinks by children and adolescents should be avoided or restricted, because they can increase the risk of overweight and obesity, as well as dental erosion.
Sports drinks have a limited function for pediatric athletes; they should be ingested when there is a need for rapid replenishment of carbohydrates and/or electrolytes in combination with water during prolonged, vigorous physical activity.
Water, not sports drinks, should be the principal source of hydration for children and adolescents.

View the full report here: pediatrics.aappublications.org/content/early/2011/05/25/peds.2011-0847.full.pdf+html

This article was originally posted by FitNet.ca Canada's Network for Fitness Providers

Stay Hydrated!

2011-06-01T09:53:00.000-07:00

Water is one of nature's most important gifts to mankind. Our day to day survival as living creatures depends on drinking water. Water is one of the most essential elements to good health.

Health officials emphasize the importance of drinking at least eight glasses of clean water each and every day to maintain good health.

Benefits:
-necessary for the digestion and absorption of food
-helps maintain proper muscle tone
-supplies oxygen and nutrients to the cells; rids the body of wastes
-serves as a natural air conditioning system

Varying Amounts of Water Required by the Body Every Day

Intestines- use 1/2 glass of water every day

Breathing- takes about 1.7 glasses of water every day

Lungs- take about 2 glasses of water every day

Skin- uses about 2 glasses of water every day

Kidneys- use about 5.5 glasses of water every day

Under Normal Conditions, the Body loses approximately 2.5 to 3 Quarts of Water Every Day (12 glasses). Water is lost through urination, perspiration, and breathing.

With the hot weather and long summer days coming up consuming good amounts of water throughout the day will be a vital step in preventing dehydration, sun stroke, and other symptoms.

Keep a few water bottles around (the car, office, in your purse/backpack) to ensure that you are drinking enough

(7-8 glasses)

GET DRINKING!