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Feldenkrais Thunder Bay newsletter

Posted on April 16, 2018 at 6:30 PM Comments comments (0)

Feldenkrais Thunder Bay newsletter from Oliver Reimer

 

 

In this issue:

recent articles about Feldenkrais in the media

The New York Times

The Daily Telegraph

SenseAbility

new classes begin in April

Not many people know about the Feldenkrais method yet, but now it is starting to be recognized in North America. The chapters in Dr. Norman Doidge's The Brain's Way of Healing, have positioned it with therapies on the leading edge of modern neuroscience. (Even though it has been around for for more than 50 years).

 

Last fall an article in the New York Times talked about Feldenkrais in the context of chronic pain. The February issue of SenseAbillity has articles related to chronic pain and a short video of Fariya Doctor, my colleague in Niagara.

 

The Daily Telegraph in the UK has an article with a cheeky title that acknowledges the difficulty many have with remembering and pronouncing the name "Feldenkrais". In European circles it is much better known as an effective way to learn better physical function.

 

More of us could soon be moved to use the F-word

 

"The breath-movement technique Feldenkrais is going mainstream."

See the article inThe Daily Telegraph.

 

Looks like stretching? It is not! It is learning about how slow easy movement experiments can increase your range of motion without strain or struggle. That's why they are smiling.

We are all natural born movers. Somethings we do with great ease and pleasure, but some ways we need to move are no fun. Some seem completely impossible for you except in your dreams.

 

The good news is that you can learn to transfer what you do well into the areas that are awkward or that could use improvement.

 

To transfer that movement knowledge you have to know what it is you do that makes a pleasant movement enjoyable. Most of us don't have that kind of awareness - we just do it.

 

The Feldenkrais Method is a way of learning that awareness of how we use ourselves. You learn to notice ways in which you hamper yourself with crossed signals. You even get better at the things you are already good at.

Here info about current Awareness Through Movement classes.

Seniors class

Thunder Bay 55 Plus Centre

Getting down on the floor and getting up again. It gradually becomes possible. If it is possible it can get easier. If it is already easy it can become elegant.

 

Fridays 12:15 ot 1:15 pm

Starts April 6 for seven weeks

Register in person at the 55 Plus Centre or by phoning

Adult class

St. Paul's United Church

Everyday mobility. Walking, running and stairs.

Everything becomes easier as your learn to engage the muscles in better sequence and better distribution of effort.

 

Tuesdays 7 to 8 pm

Starts April 3 for 7 weeks

Fee is $70 or Drop-in $15

Register 345-6209 or

[email protected]

 

A private lesson is the best way to learn about how Feldenkrais approach can help you improve movement in ways that recover past abilities and learn new possibilities. New movement patterns can teach you how to reduce pain. Phone me or email for an appointment.

Oliver Reimer is a certified Feldenkrais Teacher and a member of the Feldenkrais Guild of North America

 

807-345-6209 [email protected]

recent articles about Feldenkrais in the media

Posted on March 27, 2018 at 8:40 AM Comments comments (0)

The New York Times

The Daily Telegraph

SenseAbility

new classes begin in April

Not many people know about the Feldenkrais method yet, but now it is starting to be recognized in North America. The chapters in Dr. Norman Doidge's The Brain's Way of Healing, have positioned it with therapies on the leading edge of modern neuroscience. (Even though it has been around for for more than 50 years).

 

Last fall an article in the New York Times talked about Feldenkrais in the context of chronic pain. The February issue of SenseAbillity has articles related to chronic pain and a short video of Fariya Doctor, my colleague in Niagara.

 

The Daily Telegraph in the UK has an article with a cheeky title that acknowledges the difficulty many have with remembering and pronouncing the name "Feldenkrais". In European circles it is much better known as an effective way to learn better physical function.

 

More of us could soon be moved to use the F-word

 

"The breath-movement technique Feldenkrais is going mainstream."

See the article in The Daily Telegraph.

 

Looks like stretching? It is not! It is learning about how slow easy movement experiments can increase your range of motion without strain or struggle. That's why they are smiling.

We are all natural born movers. Somethings we do with great ease and pleasure, but some ways we need to move are no fun. Some seem completely impossible for you except in your dreams.

 

The good news is that you can learn to transfer what you do well into the areas that are awkward or that could use improvement.

 

To transfer that movement knowledge you have to know what it is you do that makes a pleasant movement enjoyable. Most of us don't have that kind of awareness - we just do it.

 

The Feldenkrais Method is a way of learning that awareness of how we use ourselves. You learn to notice ways in which you hamper yourself with crossed signals. You even get better at the things you are already good at.

Here info about current Awareness Through Movement classes.

Seniors class

Thunder Bay 55 Plus Centre

Getting down on the floor and getting up again. It gradually becomes possible. If it is possible it can get easier. If it is already easy it can become elegant.

 

Fridays 12:15 ot 1:15 pm

Starts April 6 for seven weeks

Register in person at the 55 Plus Centre or by phoning

Adult class

St. Paul's United Church

Everyday mobility. Walking, running and stairs.

Everything becomes easier as your learn to engage the muscles in better sequence and better distribution of effort.

 

Tuesdays 7 to 8 pm

Starts April 3 for 7 weeks

Fee is $70 or Drop-in $15

Register 345-6209 or

[email protected]

A private lesson is the best way to learn about how Feldenkrais approach can help you improve movement in ways that recover past abilities and learn new possibilities. New movement patterns can teach you how to reduce pain. Phone me or email for an appointment.

Oliver Reimer is a certified Feldenkrais Teacher and a member of the Feldenkrais Guild of North America

 

807-345-6209 [email protected]


Have taken some workshops & gone to many of Olivers lessons love how one can recognize to what's going on in the body by listening.

My WORD for the Year LISTEN!

Have a wonderful day.  Anne

All about Melaleuca (Tee Tree Oil)

Posted on March 22, 2018 at 4:10 PM Comments comments (0)

ALL ABOUT MELALEUCA:

 

More commonly known as “Tea Tree,” Melaleuca essential oil has over 92 different compounds and limitless applications. The leaves of the Melaleuca tree were used by the Aborigines of Australia for centuries. They would crush the leaves and inhale the oil to promote feelings of clear breathing and apply the leaves directly to the skin for a cooling effect.

 

Melaleuca is best known for its purifying properties. It can be used to cleanse and purify the skin and nails and to support a healthy complexion. Taken internally, Melaleuca promotes healthy immune function*, and Melaleuca can be used on surfaces throughout the home to protect against environmental threats. Melaleuca is frequently used on occasional skin irritations to soothe the skin and diffusing Melaleuca will help purify and freshen the air.

 

Uses:

 

For occasional skin irritations, apply 1–2 drops of Melaleuca essential oil onto affected area.

Add 1–2 drops to water, citrus drinks, or veggie caps to support healthy immune system function.

Combine 1–2 drops with your facial cleanser for added cleansing properties, or apply to skin after shaving.

Apply to fingernails and toenails after showering to purify and keeps nails looking healthy.

Add a few drops to a spray bottle with water and use on surfaces to protect against environmental threats.

 

ALL ABOUT MELALEUCA:

 

More commonly known as “Tea Tree,” Melaleuca e

Shop online https://www.mydoterra.com/1briteplacetoshop/#/" target="_blank">https://www.mydoterra.com/1briteplacetoshop/#/  

Any questions or concerns don't hesitate to ask Anne 

Massage face improve Chapped skin increase energy

Posted on February 17, 2018 at 8:20 AM Comments comments (0)

If winter's chill has chapped your skin and sapped your energy, an Ayurvedic facial massage can help: Stroking your face with herb-infused abhyanga oil tones the skin and can release stagnant energy. You'll find the oil in health food stores. (If you're not used to oiling your face, choose a lighter variety, such as sunflower or almond.)

Start by pouring two tablespoons of room-temperature oil into a small bowl. Dip your fingers into the oil and begin by rubbing it onto the bridge of your nose. Using both hands in a circular motion, massage the oil outward across your face, from cheekbones to ears and upward from temples to hairline. Then rub the oil in linear movements from the upper lip to the cheekbones and the ears. Using your index finger, put oil on the outer and inner rims of your nostrils. With three fingers of each hand, rub from the nostrils to the ears in a linear motion, taking time to massage the entire ear. Next, massage your brow and pat your closed eyelids. Finish by gently prodding the skin under your jawbone to the base of your neck. When you're through, you'll feel centered, refreshed, and ready to face the world.

Some products I use are amonda oil, coconut oil, grapeseed oil.   My grandmo nther used rose glycerin also use when I was young.


See www11birteplacetoshop.com for choices. 

energize your skin Anne

FEMALE HEART ATTACKS

Posted on January 6, 2018 at 12:55 AM Comments comments (0)

An ER nurse says this is the best description of a woman having a heart attack that she has ever heard. Please read, pay attention, and SHARE..........

 

FEMALE HEART ATTACKS

 

I was aware that female heart attacks are different, but this is the best description I've ever read.

 

Women rarely have the same dramatic symptoms that men have ... you know, the sudden stabbing pain in the chest, the cold sweat, grabbing the chest & dropping to the floor that we see in movies. Here is the story of one woman's experience with a heart attack.

 

I had a heart attack at about 10:30 PM with NO prior exertion, NO prior emotional trauma that one would suspect might have brought it on. I was sitting all snugly & warm on a cold evening, with my purring cat in my lap, reading an interesting story my friend had sent me, and actually thinking, 'A-A-h, this is the life, all cozy and warm in my soft, cushy Lazy Boy with my feet propped up.

 

A moment later, I felt that awful sensation of indigestion, when you've been in a hurry and grabbed a bite of sandwich and washed it down with a dash of water, and that hurried bite seems to feel like you've swallowed a golf ball going down the esophagus in slow motion and it is most uncomfortable. You realize you shouldn't have gulped it down so fast and needed to chew it more thoroughly and this time drink a glass of water to hasten its progress down to the stomach. This was my initial sensation--the only trouble was that I hadn't taken a bite of anything since about 5:00 p.m.

 

After it seemed to subside, the next sensation was like little squeezing motions that seemed to be racing up my SPINE (hind-sight, it was probably my aorta spasms), gaining speed as they continued racing up and under my sternum (breast bone, where one presses rhythmically when administering CPR).

 

This fascinating process continued on into my throat and branched out into both jaws. 'AHA!! NOW I stopped puzzling about what was happening -- we all have read and/or heard about pain in the jaws being one of the signals of an MI happening, haven't we? I said aloud to myself and the cat, Dear God, I think I'm having a heart attack!

 

I lowered the foot rest dumping the cat from my lap, started to take a step and fell on the floor instead. I thought to myself, If this is a heart attack, I shouldn't be walking into the next room where the phone is or anywhere else... but, on the other hand, if I don't, nobody will know that I need help, and if I wait any longer I may not be able to get up in a moment.

 

I pulled myself up with the arms of the chair, walked slowly into the next room and dialed the Paramedics... I told her I thought I was having a heart attack due to the pressure building under the sternum and radiating into my jaws. I didn't feel hysterical or afraid, just stating the facts. She said she was sending the Paramedics over immediately, asked if the front door was near to me, and if so, to un-bolt the door and then lie down on the floor where they could see me when they came in.

 

I unlocked the door and then laid down on the floor as instructed and lost consciousness, as I don't remember the medics coming in, their examination, lifting me onto a gurney or getting me into their ambulance, or hearing the call they made to St. Jude ER on the way, but I did briefly awaken when we arrived and saw that the radiologist was already there in his surgical blues and cap, helping the medics pull my stretcher out of the ambulance. He was bending over me asking questions (probably something like 'Have you taken any medications?') but I couldn't make my mind interpret what he was saying, or form an answer, and nodded off again, not waking up until the Cardiologist and partner had already threaded the teeny angiogram balloon up my femoral artery into the aorta and into my heart where they installed 2 side by side stints to hold open my right coronary artery.

 

I know it sounds like all my thinking and actions at home must have taken at least 20-30 minutes before calling the paramedics, but actually it took perhaps 4-5 minutes before the call, and both the fire station and St Jude are only minutes away from my home, and my Cardiologist was already to go to the OR in his scrubs and get going on restarting my heart (which had stopped somewhere between my arrival and the procedure) and installing the stents.

Why have I written all of this to you with so much detail? Because I want all of you who are so important in my life to know what I learned first hand.

 

1. Be aware that something very different is happening in your body, not the usual men's symptoms but inexplicable things happening (until my sternum and jaws got into the act). It is said that many more women than men die of their first (and last) MI because they didn't know they were having one and commonly mistake it as indigestion, take some Maalox or other anti-heartburn preparation and go to bed, hoping they'll feel better in the morning when they wake up... which doesn't happen. My female friends, your symptoms might not be exactly like mine, so I advise you to call the Paramedics if ANYTHING is unpleasantly happening that you've not felt before. It is better to have a 'false alarm' visitation than to risk your life guessing what it might be!

 

2. Note that I said 'Call the Paramedics.' And if you can take an aspirin. Ladies, TIME IS OF THE ESSENCE!

 

Do NOT try to drive yourself to the ER - you are a hazard to others on the road.

 

Do NOT have your panicked husband who will be speeding and looking anxiously at what's happening with you instead of the road.

 

Do NOT call your doctor -- he doesn't know where you live and if it's at night you won't reach him anyway, and if it's daytime, his assistants (or answering service) will tell you to call the Paramedics. He doesn't carry the equipment in his car that you need to be saved! The Paramedics do, principally OXYGEN that you need ASAP. Your Dr. will be notified later.

 

3. Don't assume it couldn't be a heart attack because you have a normal cholesterol count. Research has discovered that a cholesterol elevated reading is rarely the cause of an MI (unless it's unbelievably high and/or accompanied by high blood pressure). MIs are usually caused by long-term stress and inflammation in the body, which dumps all sorts of deadly hormones into your system to sludge things up in there. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive.

 

A cardiologist says if everyone who sees this post would Share or re-post, you can be sure that we'll save at least one life.

 

*Please be a true friend and SHARE this article to all your friends, women & men too. Most men have female loved ones and could greatly benefit from know this information too!

(¯`•.•´¯)¸•´¯`☆

.`•.¸¸.•´•• Thanks for visiting my Page daily and for passing my posts around!

F♡llow me for more Great Stuff https://www.facebook.com/HealthyTruckin" target="_blank">https://www.facebook.com/HealthyTruckin

Saying yes to the Universe

Posted on December 29, 2017 at 9:10 AM Comments comments (0)

Saying Yes to the Universe

 

BY MADISYN TAYLOR

Saying Yes to the universe opens the gate to receiving what your soul really wants.

 

The hardest thing about saying yes to the universe is that it means accepting everything life puts in front of us. Most of us have a habit of going through our days saying no to the things we don't like and yes to the things we do, and yet, everything we encounter is our life. We may be afraid that if we say yes to the things we don't like, we will be stuck with them forever, but really, it is only through acknowledging the existence of what's not working for us that we can begin the process of change. So saying yes doesn't mean indiscriminately accepting things that don't work for us. It means conversing with the universe, and starting the conversation with a very powerful word--yes.

 

When we say yes to the universe, we enter into a state of trust that whatever our situation is, we can work with it. We express confidence in ourselves, and the universe, and we also express a willingness to learn from whatever comes our way, rather than running and hiding when we don't like what we see. The question we might ask ourselves is what it will take for us to get to the point of saying yes. For some of us, it takes coming up against something we can't ignore, escape, or deny, and so we are left no choice but to say yes. For others, it just seems a natural progression of events that leads us to making the decision to say yes to life.

 

The first step to saying yes is realizing that in the end it is so much easier than the alternative. Once we understand this, we can begin examining the moments when we resist what is happening, and experiment with occasionally saying yes instead. It might be scary at first, and even painful at times, but if we continue to say yes to every moment through the process, we will discover the joy of being in a positive conversation with a force much bigger than ourselves.

Read more....http://dailyom.com/

Face massage get the winter healthy flow

Posted on December 19, 2017 at 7:45 AM Comments comments (0)

If winter's chill has chapped your skin and sapped your energy, an Ayurvedic facial massage can help:

Stroking your face with herb-infused abhyanga oil tones the skin and can release stagnant energy. You'll find the oil in health food stores. (If you're not used to oiling your face, choose a lighter variety, such as sunflower or almond.)

Start by pouring two tablespoons of room-temperature oil into a small bowl. Dip your fingers into the oil and begin by rubbing it onto the bridge of your nose. Using both hands in a circular motion, massage the oil outward across your face, from cheekbones to ears and upward from temples to hairline. Then rub the oil in linear movements from the upper lip to the cheekbones and the ears. Using your index finger, put oil on the outer and inner rims of your nostrils. With three fingers of each hand, rub from the nostrils to the ears in a linear motion, taking time to massage the entire ear. Next, massage your brow and pat your closed eyelids. Finish by gently prodding the skin under your jawbone to the base of your neck. When you're through, you'll feel centered, refreshed, and ready to face the world.

http://www.arbonne.com/pws/anneparr/tabs/home.aspx

Find oils and other face care products.  Health swiss skin care.


MAYO CLINIC -DRINKING WATER

Posted on October 31, 2017 at 6:45 AM Comments comments (0)

MAYO CLINIC - DRINKING WATER

 

 

A cardiologist determined that heart attacks can be triggered by dehydration. Good Thing To Know. From The Mayo Clinic. How many folks do you know who say they don't want to drink anything before going to bed because they'll have to get up during the night?

 

 

Heart Attack and Water - Drinking one glass of water before going to bed avoids stroke or heart attack. Interesting

 

 

Something else I didn't know ... I asked my Doctor why people need to urinate so much at night time. Answer from my Cardiac Doctor: Gravity holds water in the lower part of your body when you are upright (legs swell). When you lie down and the lower body (legs and etc.) seeks level with the kidneys, it is then that the kidneys remove the water because it is easier. I knew you need your minimum water to help flush the toxins out of your body, but this was news to me.

 

 

Correct time to drink water... Very Important. From A Cardiac Specialist!

 

Drinking water at a certain time maximizes its effectiveness on the body:

 

2 glasses of water after waking up - helps activate internal organs

 

1 glass of water 30 minutes before a meal - helps digestion

 

1 glass of water before taking a bath - helps lower blood pressure

 

1 glass of water before going to bed - avoids stroke or heart attack

 

I can also add to this... My Physician told me that water at bed time will also help prevent night time leg

 

cramps. Your leg muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.

 

 

Mayo Clinic on Aspirin Dr. Virend Somers is a Cardiologist from the Mayo Clinic who is the lead author of the report in the July 29, 2008 issue of the Journal of the American College of Cardiology. Most heart attacks occur in the day, generally between 6 A.M. and noon. Having one during the night, When the heart should be most at rest, means that something unusual happened. Somers and his colleagues have been working for a decade to show that sleep apnea is to blame.

 

1. If you take an aspirin or a baby aspirin once a day, take it at night. The Reason: Aspirin has a 24-hour "half-life"; therefore, if most heart attacks happen in the wee hours of the morning, the Aspirin would be strongest in your system.

 

2. Aspirin lasts a really long time in your medicine chest; for years. (when it gets old, it smells like vinegar).

 

 

Please read on.

 

Something that we can do to help ourselves - nice to know. Bayer is making crystal aspirin to dissolve instantly on the tongue. They work much faster than the tablets. Why keep Aspirin by your bedside?

 

 

It's about Heart Attacks -There are other symptoms of a heart attack, besides the pain on the left arm. One must also be aware of an intense pain on the chin, as well as nausea and lots of sweating; however, these symptoms may also occur less frequently. Note: There may be NO pain in the chest during a heart attack. The majority of people (about 60%) who had a heart attack during their sleep did not wake up. However, if it occurs, the chest pain may wake you up from your deep sleep. If that happens, immediately dissolve two aspirins in your mouth and swallow them with a bit of water. Afterwards: - Call 911. - Phone a neighbor or a family member who lives very close by. Say "heart attack!" - Say that you have taken 2 Aspirins. - Take a seat on a chair or sofa near the front door, and wait for their arrival and DO NOT LIE DOWN!

 

 

A Cardiologist has stated that if each person after receiving this e-mail, sends it to 10 people, probably one life could be saved! I have already shared this information. What about you?

 

 

Do forward this message. It may save lives!

 

"Life is a one-time gift" (Let's forward and hope this will help save some!)

 

Bodyweight Exercises part of your program

Posted on December 4, 2016 at 7:05 PM Comments comments (0)

Found an Article on Importance of Bodyweight Exercises

Originally appeared at jasonferruggia.com.

 

Bodyweight exercises need to be part of your program if you want to get jacked. But not just pushups, sit ups and high rep calisthenics. That’s beginner stuff that won’t build any real muscle.

 

We’re talking about really working hard on high tension, advanced bodyweight exercises that can only be done for somewhere between five and twelve reps, on average.

 

The nice thing about these is that they’re very natural and can usually be done pain free by most people.

 

Below is a list of my top 20 bodyweight exercises for size and strength.

I have listed belowwith my take on them as a women - see link for more https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">details of each exercise.

1) Chin/ Pull Up - women are not as strong upper body many unable to do.

2) Rope Climb - a- nyone with arthritic fingers or poor hand grip will be limited

3) Inverted Row Lots of variations a bar, rings, ropes or suspension straps should be included for mid back thickness and strength. can be attained

4) Front Lever Did not describe the exercise not sure what to do.

5) Muscle - up - exercise is lift whole body up on a bar

6) Hand Stand push-up - begin learning to do a wall hand stand for 60 sec.  than move into push -up -  difficult or contraditory to wrist cconcerns

7) Push-Ups - many variation as all are not strong not only in hands & arm but core stabilizers  https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">To see the rest go to link

 

 

8)

Leading Edge Gym moving

Posted on September 21, 2016 at 2:45 PM Comments comments (0)

Leading Edge Gym is Moving !!

 

Leading Edge will be opening October 1 st in their new location inside the Sports Dome located on the CLE grounds.

Our new gym will feature an MMA cage , boxing ring , 12 station heavy bag rack, grappling mat , pro shop and a fully equipped fitness area perfect for all of your functional strength and conditioning needs . Leading Edge's experienced and dedicated coaching staff are offering classes in Boxing , Brazilian Jiu-Jitsu, Bang Muay Thai & Kickboxing ,Kids MMA and fitness, Self defence, group fitness classes ,fitness only memberships and personal training .

Call 355-0293 to set up a tour or to try out your first class. Many classes have limited enrolment so call soon.

 

Leading Edge Fall Schedule

 

Mon & Wed:

 

5:30pm - 6:30 pm - Kids MMA (12 kids max starts mid to late October)

 

5:30 pm – 6:30 Fighter fitness

6:30 pm – 7:30 Brazilian Jiu-Jitsu (gi)

7:30 pm – 8:45 Boxing ( all levels)

 

Tues & Thurs:

 

9:30 am - 11am - Brazilian Jiu-Jitsu ( gi & no- gi )

 

5:30 pm – 6:30 Submission Wrestling / No-Gi BJJ

5:30pm- 6:30 - Fighter fitness/ Fundamental Boxing.

6:30 pm – 7:30 Bang Muay Thai kickboxing

** Our MMA program includes the no-gi and the Muay Thai program.

6:30 pm - 7:30 Essential BJJ for beginners

6:30 pm – 8:00 Self defence

7:30 pm – 9:00 Competitor training class / open mat (MMA , Boxing , Muay Thai kickboxing and BJJ)

 

Friday:

 

Open Mat – 5:30pm-7 pm.

 

Saturday:

 

11:00 am – 12:30 pm Fighter Fitness and Boxing (all levels)

1pm – 2:30 BJJ (no-gi) Starts mid October.

 

Sunday:

 

11:00 am – 12:30 pm BJJ (gi)

cool

Cold water Showers to refresh

Posted on September 12, 2016 at 10:55 AM Comments comments (0)

2-MINUTE COLD WATER SHOWER CHALLENGE

End your morning shower with 2-minutes of cold water. It’ll be tough the first couple times, but you’ll be amazed at how refreshing it becomes.

This was posted by

Michael DiCroce

https://www.linkedin.com/groups/99851/99851-6179634018603061248" target="_blank">Co-Creator of Awake and Alive


Thanks for the great post Michael would be refreshing.  I have always used cold water baths when I have injured myself.  The sooner the better 5 - 15 minutes and continue for 3 - 5 days depending on the injury.  It works, must have a tolerance for cold.  

Anne Parr PRO TRAINER FIS 

Yoga should not hurt

Posted on September 11, 2016 at 3:15 PM Comments comments (0)

 

Important practice Yoga Without Discomfort

Great Article from  Sherri McMillan Business of PT

Yoga is a strengthening exercise that can also have calming and relaxing benefits. While Yoga is just that for many of our clients….it isn’t that way for all of them. Here is a question I received from one of my clients and my response. I thought this info would be helpful for you and your clients!

 

“I really love Yoga but it kills my wrists. Whenever my instructor brings us into Plank, Downward Dog, Upward Dog or Cobra while everyone else is finding their inner Zen, I am about ready to scream! What am I doing wrong?” G.D. Vancouver WA

 

Here is what I told my client:

 

“Surprisingly, you’re not alone!

 

Yoga, a program that is supposed to be gentler on the body and bring peace, calm and relaxation, for many people does the exact opposite.

 

Your ability to perform the below exercises without pain and discomfort, depends on a number of factors and with some yoga modifications you could practice yoga discomfort and pain free.

 

Conditioning

 

childspose  When first developing your muscular strength and endurance, your ability to hold many of these poses for very long will be limited. While the instructor may be cueing you to hold the pose for five or more breaths, your body may be at its limit at one or two breaths. It’s extremely important that you listen to your body and remember this – you know your body better than anyone. There’s a big difference between challenging yourself and pushing past your current limits. Find your point of challenge and then when you’ve had enough, move into a recovery pose like Child’s Pose. It will allow the opportunity for your muscles to relax and relieve some of the tension in your wrists. When you’re ready, you can join in again. After time, you’ll notice you can hold the poses for more breaths before finding it necessary to take a break.

 

Weight & Height

 

plank downdog cobra - If your instructor is 5 foot nothing and 100 pounds when soaking wet, it’s no wonder they can hold the poses for what seems like an eternity. The heavier you are, the harder the poses. So for a woman who is 120 pounds, holding a pose for 5 breaths, might be equivalent in intensity to a woman who is 160 pounds holding a pose for 2 breaths. It’s all relative. That goes for height as well. The taller you are, the longer your load and therefore the harder the poses. If you are heavier and taller, either hold your poses for shorter periods of time or look for ways to decrease the load on your muscles and joints. For example, for Plank, perform the pose from your knees versus your toes. For Downward Dog, bend your knees more. For Upward Dog/Cobra – allow your thighs to lightly rest on the floor.

 

Joint Structure

 

Each of the poses G.D. referred to above, put his wrists in a very extended position. Depending on joint structure (the size of your wrists, the way the bones align), some people have more issues than others. The good news is that each of the poses above can be done from an elbows position versus a wrist position which many people find a lot more comfortable.

 

Remember Yoga is all about the Mind/Body balance and it’s hard to find that balance when you’re fighting against your body. Listen to your body, progress gradually and celebrate the beauty of your uniqueness and your individual strengths”.

 

Yours in health, fitness & business,

Sherri McMillan

Giving the options always allows a wide variety of physical conditions such as arthritis, carpel tunnel etc. to be part of a yoga class


Anne

Never Do This Exercise... Plus: The 5 WORST Exercise Mistakes That Are Destroying Your Metabolism, Keeping You Flabby, Weak & Injury-Prone by Shin Ohtake, Fitness & Fat Loss Expert, Author of MAX Workouts

Posted on July 26, 2016 at 10:25 AM Comments comments (1)

 

Surprisingly, not all exercises are good for you. In fact, research has discovered that doing crunches, sit-ups and other ab-targeted exercises will NOT help you get flat, washboard abs.

 

The problem is when you do conventional ab exercises, your stomach muscles feel sore, which fools you into thinking that you’re working your abs. Yet, after weeks of religiously doing your ab routine, your belly looks just as bloated and soft as it did before. All that time and pain for nothing!

 

Here’s the TRUTH…

 

Crunches, sit-ups, side bends (and other common ab exercises) force you to bend and contort your body in unnatural ways. This may come as a surprise, but your abs were NOT designed to crunch, twist, or bend. In fact, it’s the complete opposite!

 

The real role of your abdominal muscles is to PREVENT your mid-section from crunching, twisting, and bending. That’s right, your abs are a stabilizing force designed to resist movement in order to protect your spine.

 

So even though you “feel the burn” when you do crunches and sit-ups, you’re actually putting unnecessary pressure on your back, causing more harm than good. These ab exercises can cause lower back injuries by forcing your spine to bend too much, and they do very little to actually help you get a flat, tight stomach.

 

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that’s hiding them. On the next page, I’ll show you how to quickly burn away the “ab flab” so you can finally carve out those lean, ripped abs.

 

But first, here are the 5 WORST exercise mistakes you MUST stop making (if you want to crank up your metabolism so you can melt away stubborn body fat and KEEP it off)...

Mistake #1: Doing Long Bouts of Cardio

If you’ve been doing cardio workouts to try and slim down, I have some alarming news…

 

Steady-state cardio (like jogging or doing the elliptical) increases the production of a stress hormone called cortisol. Cortisol causes weight gain and makes it more difficult to burn off stubborn belly fat.

 

That’s why no matter how much cardio you do, you can’t seem to raise your metabolism and you always hit a plateau eventually.

 

Even worse, too much cardio accelerates aging! When you put your body under prolonged stress, you start producing free-radicals, which damages your cells and causes inflammation…and inflammation is what makes you OLD. Yikes!

 

But, there is a RIGHT way to do cardio. Stick with me because I’m going to reveal what you can do to get insane results in half the time of your regular cardio workout—without causing unnecessary stress on your joints. (Once you learn this simple trick, you’ll kick yourself for not doing it all along!)

Mistake #2: Doing Isolated Exercises

Doing isolated exercises (like bicep curls and tricep extensions) will NOT help you build lean muscle and get toned & fit. When you do these “isolated” exercises, you’re only working one muscle at a time. The problem is that these exercises do very little to increase your metabolism.

 

Here’s why: In order to boost your metabolism, your heart rate has to be raised to a certain level. But when you’re only working ONE muscle at a time, it’s virtually impossible to recruit enough muscle fibers to increase your heart rate significantly, so you’ll never be able to spike your metabolism or maximize your calorie burn.

 

If you want to slim down and tone up fast, you need to do exercises that stimulate as many muscles as possible at the same time.

Mistake #3: Using Gym Machines

Those big, shiny machines sure make the gym look high-end, but truthfully, the only thing they’re good for is for sitting down while you tie your shoes or catch your breath!

 

The problem is this: Machines alter the way your body naturally moves, restricting your range of motion. This severely limits your ability to fully activate all of your muscles fibers, which means less fat burning and less muscle toning.

 

Worse yet, machines can cause muscular imbalance and excessive strain on your joints, leading to nagging injuries down the road.

 

If you want fast results, you MUST incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and put fat-burning on autopilot.

Mistake #4: Repeating The Same Workouts Over & Over

Repeating the same workout routine over and over is a surefire way to STOP getting results. We’re creatures of habit and we tend to stick to things we’re familiar with and good at. But when it comes to working out, if you want to make progress and keep seeing changes in your body, you’ve got to start switching things up.

 

You see, your body has an amazingly ability to adapt quickly and when it does, that’s when you hit the dreaded plateau and you STOP making progress.

Mistake #5: Doing Loooong Workouts

Longer workouts do NOT equal better or faster results. If you’ve been slaving away at the gym and your body isn’t visibly changing, you can’t do more of the same thing and expect a different result.

 

When it comes to getting lean and fit, your body responds to quality over quantity. I’m going to tell you the #1 way to super-charge your workouts—this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. This technique will open up a can of whoop-ass on your workout!

How To “Fix” Your Metabolism

Alright, now that you know what NOT to do, here’s the good news…

 

Science has proven that there are specific types of exercises that trigger a potent fat-burning effect, which skyrockets your metabolism and boosts your fat-burn for up to 48 hours after your workout is over.

 

These exercises activate more of your muscle fibers, which creates a bigger metabolic boost, demanding more fat to be burned for fuel—so you can burn off the fat and KEEP it off.

 

There’s even more good news…

 

These exercises also stimulate your youth-enhancing hormones so you can slough away old, dead cells — making you look and feel years younger!

 

Listen: getting a lean, defined body with a rock-solid core is easy once you know HOW to trigger the right hormones in your body (and stop the production of the bad hormones that are making you fat and old).

Learn more from the author by Shin Ohtake, Fitness & Fat Loss Expert, Author of MAX Workouts

The 5 Best Most Effective Abdominal Exercises

1) Hanging Leg-Raises: A strenuous exercise, the hanging leg raise is a product of true gymnasts. All you need is a chin-up bar or equivalent setup. Grab the bar with an overhand grip about shoulder width apart, and while bending your knees raise your hips and curl your back as you bring your thighs to your chest. Lower slowly, and repeat.

 

2) Fat-Bar Holds: Again with a chin-up bar or equivalent, hold onto the bar with an overhand grip and hang with your arms and body completely straight. Hang for as long as possible until you can't hold on any longer, then rest for a minute and repeat. Remember you want to improve your strength, so aim to hang for a longer amount of time during each rep.

 

 

3) Overhead Reverse Lunge: All you need for this exercise is a light barbell or long wooden pole or equivalent. Hold the bar high above your head with arms straight, and step backward with one leg and slowly lower your body until your knee is bent at a right angle. Do multiple sets of 15-20 reps with rests in between.

 

4) Leg Raises: While lying on your back extend your legs and raise them off the floor to the highest degree while keeps your knees only slightly bent. Slowly bring your legs back down towards the ground, at about 6 inches from the ground, curl your legs towards your chest. Repeat 15-20 times.

 

5) Planks: While in push-up position, bring your arms in close to your chest, elbows tucked in and fists up near your face. Raise your body up off the ground and maintain a straight "plank-like" posture for 60 seconds. Only your toes and forearms should be touching the ground. After each rep, switch positions. Flip over and have your back towards the ground and chest pointing skyward, again only your feet and forearms should be touching. Keep your back straight and hold position for 60 seconds.

All these exercises are for those who frequent the GYM 

ENJOY!

6 ways to banish anxiety from your life

Posted on June 14, 2016 at 7:20 AM Comments comments (0)

Do you feel nervous over the slightest thing and struggle to deal with certain situations?

Clammy palms, pounding heart or feeling dizzy?

 

These can be common signs of anxiety, but often stress and anxiety are not clearly distinguished.

 

Stress is a response to what appears to be a threat in a situation and the anxiety is a reaction to this.

 

Experts say anxiety is characterised by impatience, poor concentration, a feeling of helplessness, irritability, being tense and restless.

 

Other symptoms which are more severe could include chest tightness, indigestion, dry mouth, fatigue, sweating and headache.

Below are a few tips on how to tame anxiety;

Caffeine

 

Caffeine is a stimulant, which prompts your body to release the stress hormones making you feel more stressed and on edge than you should be.

furthermore, caffeine is addictive, tea and coffee act like a drug.

 

Leading nutritionist Dr Marilyn Glenville, author of Natural Alternatives to Sugar, said: ‘As the effect of the caffeine wears off, you will want another one and then you are back on that roller coaster again of highs and lows, exactly like the highs and lows of blood sugar.

 

‘If you add sugar to the tea or coffee the roller coaster highs will be higher and the lows lower making you feel even more stressed.

‘Because caffeine acts like a drug, you wouldn’t be advised to stop suddenly and go ‘cold turkey’ because you could experience quite dramatic withdrawal symptoms such as headaches, nausea, tiredness, muscle cramps and depression.’

 

Work out what’s important

 

If you feel the symptoms of stress coming on, learn to get your priorities right. There is nothing in your life right now more important than your health, Dr Glenville stresses. ‘Learn to say no if you feel that you have taken on too much,’ she said. ‘Being assertive is invigorating and empowering. ‘It also helps to make lists of what is or is not a priority and to tackle the priority tasks first. This will help give you a sense of control over your life.’

 

Increase your ‘feel good’ hormone

 

We need to make sure that our levels of serotonin (the ‘feel good’ hormone) remain high. And, a simple change of diet can work wonders says Dr Glenville. She explains: ‘The body makes serotonin from tryptophan, which occurs naturally in foods such as dairy products, fish, bananas, dried dates, soya, almonds and peanuts.

 

‘Combining the foods mentioned above with unrefined carbohydrates, such as brown rice, wholemeal bread or oats, helps the body to release insulin to help tryptophan uptake to the brain.

 

Steady your sugar levels

 

An essential part of combating stress is to balance your blood sugar levels. Sugar crashes, which can happen throughout the day due to long periods without food and not eating the right foods, stimulates the stress hormones adrenaline and cortisol to be released. Dr Glenville explained: ‘This is because these stress hormones, apart from helping you to run away from a tiger, can also mobilise your glucose - which has been stored as glycogen in the liver - back into the blood stream. ‘This is why you can feel more jittery, irritable etc when blood sugar plummets.’ She advises ensuring you have a small meal every two to three hours that contains protein.

Up your fish intake

 

Almost 60 per cent of our brains are made up of fat, nutritionist Cassandra Barns explains. About half of that fat is DHA omega 3 fatty acides, which are found in abundance in fish. Hence why fish is often referred to as a great source of ‘brain food’. ‘Omega 3 are known as “essential” fats because our bodies do not make these so we must rely on eternal sources for these nutrients, such as eating oily fish, or taking a supplement,’ Ms Barns said.

 

Get a good nights’ sleep

 

Many of us experience feelings of pressure, tension, and nervousness., especially after a busy and stressful day and these feelings can feel more prominent at bedtime. Sleep is a significant part of living a healthy lifestyle, and many of us simply do not get enough. Martina Della Vedova, nutritionist at Nature’s Plus UK says: ‘If we don’t get enough sleep we can find it harder to adapt to challenging situations, and when we can’t cope as efficiently with stress it can be harder to have a good night’s rest.

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Importance of Exercise & hydration

Posted on April 3, 2016 at 5:45 AM Comments comments (0)

IN THE NEWS

 

Exercise may slow down the brain's aging by 10 years

Long-term observational study shows that cognitive abilities are maintained longer by adults who practice regular physical exercise.

http://www.cbsnews.com/news/exercise-may-slow-brain-aging-by-10-years-in-older-adults

 

Drinking More Water May Help Your Diet

New reseasrch finds that drinking just 1 per cent more water can reduce total daily calorie consumption, in particular the intake of sugar, sodium and cholesterol.

https://www.nlm.nih.gov/medlineplus/news/fullstory_157636.html

 

Exercise May Extend Lives of People With COPD

Any amount of moderate to vigorous physical activity can reduce the risk of dying after hospitalization for chronic obstructive pulmonary disease, says Harvard study.

http://www.webmd.com/lung/copd/news/20160318/exercise-may-extend-lives-of-people-with-copd


The most effective Chest, Back, Shoulder, Legs and Arms Building Exercises

Posted on March 6, 2016 at 8:35 PM Comments comments (0)

Sharing this article on best exercises by muscle group.  See link at bottom .


5 Most Effective Chest Building Exercises

 

Bench Press. The king of all upper body muscle building movements. The bench press is so popular that it is often seen as having it's own training day - bench press Monday.

 

Incline Bench Press. The first choice of many top pro bodybuilders.

 

Dips. Once considered the upper body squat, dips are a great compliment to any bench press movement.

 

Dumbbell Bench Press. You will really be able to feel the chest work with this pressing variation.

 

Incline Dumbbell Bench Press. A solid alternative to the incline barbell press.

 


5 Most Effective Back Building Exercises

 

Deadlifts. Nothing builds beefy backs like the deadlift. The sheer act of holding a barbell with heavy weight places the lats under an incredible amount of stress.

 

Pull Ups. A far superior choice to lat pull downs. If you can do one, try for two. If you can do two, try for three! If you can't do them at all use rack chins.

 

Barbell Row. No back building workout should be without a heavy row, and barbell rows are at the top of the list.

 

Dumbbell Row. An excellent second choice to barbell rows, especially if you have a weak lower back.

 

Power Clean. The explosiveness of the power clean effectively works the back from traps down.

 


5 Most Effective Back Building Exercises

 

Deadlifts. Nothing builds beefy backs like the deadlift. The sheer act of holding a barbell with heavy weight places the lats under an incredible amount of stress.

 

Pull Ups. A far superior choice to lat pull downs. If you can do one, try for two. If you can do two, try for three! If you can't do them at all use rack chins.

 

Barbell Row. No back building workout should be without a heavy row, and barbell rows are at the top of the list.

 

Dumbbell Row. An excellent second choice to barbell rows, especially if you have a weak lower back.

 

Power Clean. The explosiveness of the power clean effectively works the back from traps down.

 


5 Most Effective Shoulder Building Exercises

 

Military Press. This exercise has been a staple of great workouts for decades on end.

 

Push Press. Very similar to the military press, but utilizing more of an Olympic lifting-style explosiveness.

 

Bench Press. Yes, you read that correctly. The bench press is an amazing front delt builder. In fact, if your chest day involves several pressing movements there's a good chance you won't need any direct front delt work on shoulder day.

 

Seated Behind The Neck Press. Go no deeper than arms perpendicular to the floor, and this is a rock solid choice.

 

Seated Dumbbell Press. A little easier on the shoulders for many because the dumbbells can be placed in a more natural position.

 


5 Most Effective Leg Building Exercises

 

Squats. The king of all muscle building lifts. 'Nuff said.

 

Front Squats. Another top choice of bodybuilding beef kings. Front squats can be tricky to learn, but you will be rewarded with big wheels.

 

Stiff Leg Deadlifts. Beef up your hamstrings!

 

Leg Press. If you don't have access to a squat rack this is your next best bet.

 

Barbell Lunge. Lunges are another quality leg-building staple.

 


5 Most Effective Arm Building Exercises

 

Chin Ups. A shocker, but chin ups (performed with palms toward the face) are a beastly bicep builder, perhaps even better than straight bar curls.

 

Close Grip Bench Press. This exercise allows for a heavy amount of weight to be placed on the triceps.

 

Dips. Much better than most tricep isolation exercises.

 

Barbell Curls. A classic. Just don't curl in the squat rack.

 

Seated Two Arm Dumbbell Tricep Extension. Allows you to lift heavy weight and reach a deep stretch. You will need a good spotter.

 


http://www.personaltrainerifbb.com/2016/01/the-best-exercises-by-muscle-groups.html

https://www.linkedin.com/groups/99851/99851-6107763209064759298


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Thunder Bay FIT together

Posted on February 19, 2016 at 7:10 AM Comments comments (0)

Be a part of a positve change!



Share your views in an survey until March 1 thunderbay.ca/fittogether


Marketing weekly

Posted on December 27, 2015 at 4:25 PM Comments comments (0)

For now here are our weekly features for the weekdays.

Marketing Monday - what are you doing for marketing efforts this week? Terrific

Tuesday - who or what would you like to give a shout out to? A person, business, product, service, kind act etc. Website

Wednesday's - share your website(s).

Thursdays are Tip day. Offer a tip about social media marketing or share your success stories

Friday is Facebook Page Friday - share your pages!

Saturday is Shop Saturdays so be sure to promote a product, service or special you are offering!

Sunday is Inspiration/Invitation Sunday's. Share something that is inspiring/motivational/ etc.

And/Or invite someone new to the page

https://www.facebook.com/groups/businesswomensupportgroup/

and introduce them to the group! TEAM = Together Everyone Achieves More!

And everyday is a good day for sharing anything to do to help with Social Media Marketing and Marketing in General.

This would be tips, success stories, shout out's, articles, webinars and anything that is helpful to our mission.

You can also post about fundraising events, networking events/groups, questions, ideas, motivation, on any given day, just do not promote your business if the "THEME" does not allow for it.

Thanks to the Author Maggie Holbik

http://www.maggieholbik.com/

I'm going to start today! 

Strong Hips = Strong Knees. Weak Hips = Weak Knees

Posted on October 9, 2015 at 7:35 AM Comments comments (0)

Do your clients know that if their hips aren’t stable and effectively able to stabilize their pelvis while walking, running or playing sports, their knees will suffer?

 

Remember….

 

Strong Hips = Strong Knees. Weak Hips = Weak Knees

 

Here’s some tips you can share with your clients on conditioning hips in a variety of ways. These exercises really work when performed 2-3 days per week on alternating days. Share with your clients!

 

Leg Step Up

 

Holding a set of hand weights, position yourself in front of a bench with one foot on the bench. The bench should be at a height that puts your knee at a 90 degree angle. Keep your kneecap facing forward and your weight distributed on all four corners of your foot. Now slowly step up extending the supporting knee into a fully upright, balanced position. Now slowly lower yourself down to the starting position. Perform 1-2 sets of 8-12 reps to fatigue for each leg. Keep the height shorter if this bothers your knees at all.trans Strong Hips Help Keep Strong Knees

 

TD HanddrawnArrows4 300x285 Strong Hips Help Keep Strong Knees

 

 

Don’t forget to sign up to automatically be notified when I publish a new blog post!

Right up here.

 

Resisted Lateral Steps

 

Wrap a resistance tube (exercise cuffs) around your ankles. Standing tall with abdominals tight, slowly step side to side maintaining resistance on the tube. Continue for 1-2 minutes.

 

hamstringcurl1b Strong Hips Help Keep Strong KneesStability Ball Hamstring Curls

 

Lay on your back with your feet positioned on an exercise ball. With your arms at your side, slowly lift your hips and buttocks up towards the ceiling while contracting your glutes (buttocks) and hamstrings (back of thigh) until your body weight is resting comfortably on your shoulder blades. Throughout the entire exercise, be sure to keep your hips square to the ceiling and your abdominals contracted. Now slowly curl the ball in towards your body while maintaining control and stability through your core area. Slowly curl out and in 8-20x for one to two sets. Feel free to take breaks as needed.

 

Leg Bridging

 

bridgec Strong Hips Help Keep Strong Knees

 

Lay on your back with 1 leg bent, foot on the floor and the other leg lifted straight up to the ceiling. With your arms at your side, slowly lift your hips and buttocks up towards the ceiling while contracting your glutes (buttocks) and hamstrings (back of thigh) until your body weight is resting comfortably on your shoulder blades. Throughout the entire exercise, be sure to keep your hips square to the ceiling and your abdominals contracted. Be sure not to tilt to one side while doing these 1-leg lifts. Slowly lift up and down 8-20x for 1-2 sets.

 

Side Lying Outer Thigh Leg Lifts

 

Lie on your side with your body straight. Keep you abdominals contracted as you lift the top leg upwards. Hold at the upper end range of motion and then return to the starting position. Complete 1-2 sets of 8-20 reps each leg. If this is too easy, perform this exercise with tubing wrapped around your ankles to increase the resistance.

 

Yours in health and fitness,

Sherri McMillan see her blog for more

 

 

http://www.businessofpt.com/2015/10/08/strong-hips-help-keep-strong-knees/?utm_source=feedblitz&utm_medium=FeedBlitzEmail&utm_content=564727&utm_campaign=0

Thunder Bay's "PEACE POLE" Everyone Welcom

Posted on September 18, 2015 at 4:00 PM Comments comments (0)

 

ROTARIANS OF THUNDER BAY

present

A CELEBRATION OF THE UNITED NATIONS

INTERNATIONAL DAY OF PEACE at

THUNDER BAY’S “PEACE POLE”

EVERYONE WELCOME!

 

SATURDAY, SEPTEMBER 19, 2015

11:30 to 12 NOON

SAUL LASKIN DRIVE – PRINCE ARTHUR’S LANDING

 

In keeping with Rotary’s mandate of promoting global peace the three Rotary Clubs of Thunder Bay have installed a Peace Pole. It is one of 200,000 planted worldwide. The Peace Pole has been inscribed with “May Peace Prevail on Earth” in English, French and Ojibway. The site of Thunder Bay’s Peace Pole overlooks our amazing Sleeping Giant at Prince Arthur’s Landing.

 

Along with the Peace Pole a commemorative plaque has also been installed and is inscribed - “With Mutual Respect – We Live With Others in Peace”. We hope that these wonderful symbols will strengthen the ideals of peace within and among all nations and peoples worldwide and in our own community.

 

Worldwide peace is celebrated on September 21st - which is the UN International Day of Peace. This serves as a reminder to all peoples to reflect and encourage all mankind to work in cooperation for the global goal of peace.

 

The Rotary Clubs of Thunder Bay will hold their third annual Peace Day Ceremony on September 19th, 2015 from11:30.am to noon at our Peace Pole located on Saul Laskin Drive at our marina. (Just above the band shell). We are planning a multicultural event and would like to invite the community of Thunder Bay to come and join us. There will be Aboriginal and French representation as well as individuals in their national dress. Flags of all nations will be flying!

What an exciting event that represents and teaches peace!

We would love to see you there!

http://us2.campaign-archive1.com/?u=1d7ecde3934337e456e107c81&id=6607c7abff&e=11e0e278a7