3 Core Exercises for Runners

Posted on May 5, 2013

morning-run-sunrise-400x400Having a strong core is an important component of fitness for anyone.  But many recreational runners often neglect training their abdominal and low-back muscles.

Increasing core strength can improve running performance and may reduce injury risk. The best core exercises for runners are those that mimic the specific ways the core muscles are required to work during running. Here are three moves that are targeted for runners, but great for anyone looking to strengthen their core.

Supine March

Why it’s good for runners: Core stability begins with the transverse abdominis, a deep abdominal muscle that needs to hold the right amount of tension to prevent excessive movement of the pelvis and lumbar spine during running. The greatest challenge this muscle faces in running is maintaining appropriate tension while the legs move freely and alternately. The Supine March is a great exercise for runners because it administers that very challenge in a controlled way.

How to do it: Lie face up in the floor with both knees sharply bent and your feet flat on the floor. Press your low back into the floor. While concentrating on keeping your low back pressed into the floor, lift your left leg until your left foot comes even with your right knee. Now lower the foot back to the floor. Repeat with the right leg. Continue until you begin to feel an uncomfortable burn in your tummy, up to 20 reps per leg.

Standing Trunk Rotation with Cable

Why it’s good for runners: One of the important jobs of the core muscles during running is to control rotational forces. Among the biggest energy wasters in running is excessive rotation of the hips, pelvis, and/or spine. The Standing Rotation with Cable isolates and intensifies this particular challenge.

How to do it: Stand with your left side facing a cable pulley station with a handle attached at shoulder height. Grasp the handle with both hands and both arms fully extended. Begin with your torso rotated toward the handle and tension in the cable (i.e. the weight stack is slightly elevated from the resting position). Rotate your torso to the right while keeping your arms fully extended and the handle in line with the center of your chest. Keep your eyes focused on the handle as you rotate and your hips locked forward. Return to the start position without allowing the weight stack to come to rest. Complete 12 repetitions, then reverse your position and repeat the exercise.

Suitcase Deadlift

Why it’s good for runners: Running is all about moving against gravity in an upright position. Most core exercises don’t mimic this fundamental element of running. The Suitcase Deadlift does. In particular, it trains the oblique muscles on the sides of the torso to do what they are asked to do during running, which is to keep the torso vertically in line with the legs against resistance. The low back muscles are also challenged in a running-specific way in this exercise.

How to do it: Stand with your arms hanging at your sides and a dumbbell in one hand. Push your hips back, bend the knees, and reach the dumbbell down as close to the floor as you can without rounding your lower back. Now stand up again. Don’t allow your torso to tilt to either side while performing this movement. Complete 10 repetitions, rest for 30 seconds, then repeat the exercise while holding the dumbbell in the opposite hand.

 

Posted by admin at 10:08 pm | comments | Uncategorized

5 Simple Spring Picnic Ideas

Posted on May 5, 2013
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What could be a better way to spend a beautiful spring day with your family and friends than a good old fashioned picnic in the park?  Unfortunately many staple picnic foods are laden with unhealthy fats and sugar.  I’ve personally tested all these healthy and easy to make picnic ideas. Not only are they easy to make and picky kid approved, but they’re also sophisticated enough for an adult picnic too.

Watermelon feta skewers:

Cube (or make melon balls) of seedless watermelon, feta cheese, cherry tomatoes and fresh basil(optional for picky kids) and alternate of wooden or reusable skewers.  Drizzle with a little olive oil and balsamic vinegar.

Yogurt cream cheese and cucumber wraps:

It sounds complicated, but yogurt cream cheese is a healthy alternative to regular cream cheese and is surprisingly easy to make. See the recipe I used here.  Whole Foods also sells a pre made version.  Spread yogurt cream cheese on whole grain tortilla with slices of cucumber, roll and enjoy.

Almond butter and fresh strawberry sandwiches:

As easy as it sounds, spread almond butter on whole grain bread and top with fresh sliced strawberries. Almond butter provides a great source of protein and healthy fats and fresh strawberries are the perfect way to get vitamin C, minus all the preservatives and sugar of most jams.

Ants on a log with a twist:

Hummus is high in iron and vitamin C and also has significant amounts of folate and vitamin B6. The chickpeas make it a good source of protein and dietary fiber and the sesame seeds, which are an excellent source of amino acids complement the proteins in the chickpeas.  Spread hummus on celery sticks and top with raisins.  There are many great store bought varieties available or try this recipe here

Edamame Guacamole:

Made with avocado and edamame, this guacamole variation is both creamy and fresh.  Plus the edamame adds a great source of protein. Serve with raw vegetables like celery, carrots and radishes for dipping or alongside baked pita chips as a healthy snack or appetizer.  See how easy it is to make here.

Posted by admin at 9:49 pm | comments | Uncategorized

Lori’s Ride To Conquer Cancer

Posted on May 5, 2013

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Lori Johnson, RMT and founder of Soma Studio would like to personally extend her thanks to all her generous supporters who helped her raise and surpass her fundraising goal for the 2013 Ride to Conquer Cancer.

The money  raised for The Ride to Conquer Cancer will benefit BC Cancer Foundation and support leading clinicians, scientists, and researchers whose search for new discoveries and improved patient outcomes will have a real impact in our communities throughout the province, across Canada, and around the world. In other words, your participation will accelerate the conquest of cancer.

Learn more about The Ride To Conquer Cancer.

Posted by admin at 9:21 pm | comments | Uncategorized

Black Bean Chocolate Cake – Flourless and Gluten Free

Posted on April 6, 2013

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This cake is so moist and delicious your guests will never guess the surprise ingredient…. black beans!

The best part about this cake is that it’s totally budget-friendly. It’s basically beans, eggs, and cocoa. That gives you no excuse to not try it.

Ingredients:

1-15 ounce can of unseasoned black beans
OR 1 1/2 cup cooked beans, any color
5 large eggs
1 tablespoon pure vanilla extract
1/2 teaspoon sea salt
6 tablespoons unsalted organic butter OR coconut oil
1/2 cup of honey or other sweetener + 1/2 teaspoon pure stevia extract
6 tablespoons unsweetened cocoa powder
1 teaspoon aluminum-free baking powder
1/2 teaspoon baking soda
1 tablespoon water (omit if using honey)
Mint Chocolate variation:
2 teaspoons mint extract (in place of 2 teaspoons vanilla)

Preparation:

Preheat oven to 325 degrees Fahrenheit.
Spray a 9 cake pan with extra virgin olive oil cooking spray, or just grease it with a thin layer of butter.
Dust cocoa all over the inside of the pan, tapping to evenly distribute.
Cut a round of parchment paper and line the bottom of the pan, then spray the parchment lightly.
Drain and rinse beans in a strainer or colander. Shake off excess water. Place beans, 3 of the eggs, vanilla, stevia (if using) and salt into blender. Blend on high until beans are completely liquefied. No lumps! Whisk together cocoa powder, baking soda, and baking powder.
Beat butter with sweetener until light and fluffy.
Add remaining two eggs, beating for a minute after each addition.
Pour bean batter into egg mixture and mix.
Finally, stir in cocoa powder and water (if using), and beat the batter on high for one minute, until smooth. Scrape batter into pan and smooth the top.
Grip pan firmly by the edges and rap it on the counter a few times to pop any air bubbles.
Bake for 40-45 minutes. Cake is done with the top is rounded and firm to the touch.
After 10 minutes, turn out cake from pan, and flip over again on to a cooling rack. Let cool until cake reaches room temperature, then cover in plastic wrap or with cake dome (I use an overturned plastic chip bowl). For BEST flavor, let cake sit over night. I promise this cake will not have a hint of beaniness after letting it sit for eight hours! If you are stacking this cake, level the top with a long serrated knife, shaving off layers until it is flat and even. Frost immediately before serving

Frosting:

1/2 cup (1 stick) unsalted organic butter,
1/4 cup sugar
5-6 tablespoons unsweetened cocoa powder
2 tablespoons half and half OR coconut milk
1 teaspoon pure vanilla extract
Pinch of sea salt
Good-tasting pure stevia extract, to taste
Optional addition for a glossy finish:
1 fresh organic egg yolk

Preparation:

Cream the butter in a small bowl until fluffy.
Stir sweetener into butter with a spatula, then beat until smooth.
Slowly blend in the cocoa powder (unless you want to redecorate your kitchen), vanilla, and sea salt.
Beat in the half and half and egg yolk, if using.
Add stevia, starting with 1/16 teaspoon. You’ll probably use less than 1/4 teaspoon. Just keep tasting and adjust sweetness to your liking.

Posted by admin at 10:48 am | comments | Healthy Eating and Cleansing, Soma News Tagged |

Early Pregnancy Workshop

Posted on April 6, 2013

Newly pregnant? While this can be an exciting time, it can also be overwhelming. With so much information available and so many decisions to make, many people find that waiting to take a full prenatal class (later in pregnancy) is too long to wait.

The goal of the Early Pregnancy Workshop hosted by Jenn King, CHt and founder of HypnoMammas is to provide expecting couples/women with information about healthy pregnancy, informed decision making and preparing for baby.

This workshop is a comprehensive 2.5 hour class covering many of the questions newly pregnant women/couples have early on (please see the content overview below). It is also a great opportunity to feel proactive and involved earlier in pregnancy since most other workshops & classes are typically taken later in pregnancy. One of the main goals of this workshop is to connect people with the wonderful pregnancy-related resources, practitioners & classes that we have in Vancouver. Every woman/couple leaves with a full package of materials including non-biased information as well as actual promotional materials for a number of different local services and practitioners.

Register for upcoming classes and workshops here.

Overview

Part One -
The Physiology of Pregnancy
Your Developing Baby
Body Changes
Comfort in Pregnancy & Alternative Therapies
Nutrition & Exercise
Avoiding Harmful/Toxic Substances in Pregnancy

Part Two -
Choices in Pregnancy
Care Providers
Prenatal Classes
Doulas
Place of Birth
Understanding your EDD
Travel Tips in Pregnancy

Part Three -
Preparing to Co-Parent & Postpartum Planning
Relationship Changes & Preparation for Parenting
Creating a Parenting Philosophy
Baby Rearing Options
Finding Breastfeeding Support

 

Posted by admin at 10:18 am | comments | General Health and Wellness., Pregnancy Massage Tagged , |

Support Local Food

Posted on March 23, 2013

There are many ways to increase the amount of local food in our daily lives…and many benefits in doing so.

It’s Good For You & Your Family
When you provide your family with juicy peaches, hormone-free chicken and crisp baby carrots, eating healthy becomes very easy, not to mention incredibly enjoyable.

It’s Good For BC Farmers & Communities
By supporting local farmers you are voting with your dollar to keep BC farmers farming, and safeguarding BC’s agricultural land for future generations.

 
It’s Better For Our Environment
The fresh produce sold at BC farmers’ markets usually travels less that 300km to get to you. Compare this to the average North American meal, which travels 2,400km to get from field to plate and contains ingredients from 5 countries in addition to our own. All that transportation results in a lot of fossil fuels being burned, which contributes, to air pollution, acid rain and climate change.

 

Here are 3 great ways to eat local

 

Community Supported Agriculture (CSA)
Community Supported Agriculture (CSA) fosters a closer link between local families and their food. CSA members make a commitment to the farm at the beginning of the season by paying in advance for a portion of the farm’s products throughout the season. This guarantees the farm a market for its products, provides members fresh food at a discount, and fosters responsible relationships between farmer, eater, and the land where the food is grown.With most CSA’s  the produce is chosen for you, but some offer a “debit-style” program which allows you to choose the amount you’d like to prepay and what produce you prefer to have.
See a list of local CSA programs here.

Farmers Markets
A farmers’ market is a place where you come to learn about healthy food. It’s a meeting place to connect with friends, family and neighbours. It’s a springboard for local farmers to introduce their wares to new audiences, and it is a celebration of community and the bounty of our land. People come to farmers’ markets week after week for many reasons, including the community gathering experience, the opportunity to talk directly to farmers, and the reassurance that they are eating nutritious and ethically sourced food.
Find out dates and times of farmers markets in your area.

BC Seasonal Availability Guide
If you are looking to modify your diet or your menu to include more local and sustainable food products, understanding which farm products are available locally and when they are available is critical.  You can download and print a copy of the BC Seasonal Availability Guide here .  Keep a copy at home in your kitchen and keep a copy with you to bring to the grocery store.
Download and print the BC Seasonal Availability Guide here.

Posted by admin at 9:38 am | comments | General Health and Wellness., Healthy Eating and Cleansing Tagged , , |

Simple Spring Detox

Posted on March 23, 2013

Detoxification is a natural process that removes impurities from your body and leaves you feeling healthy and energized. After completing the detox process, many people report feeling lighter in body, mind, and spirit. They also report clearer skin, weight loss, and a lessening or   disappearance of symptoms such as sinusitis, digestive disorders, mood swings, fatigue, and high blood pressure.

While there are a plethora of commercial cleansing and detoxification products on the market, it is easy to create your own safe and effective spring detoxification plan by following the 3 R’s of Detox and Including some or all of the 10 Detox Foods into your diet.

The 3 Rs of Detox

 

Reduce
Food intolerances can arise when we consume the same foods day after day with little variety. Heartburn, headaches, looking tired even after sufficient sleep, an inability to lose weight, bloating, and water retention can all be related to the inflammation caused by an underlying food sensitivity or intolerance.
An estimated 60 percent of people suffer from food sensitivities, and though food intolerances may occur with any food, the most common are dairy products, soy, eggs, citrus fruits, nuts, wheat, and gluten. Remove these foods from the diet and slowly reintroduce them after a detox, so you can connect symptoms with food choices.

Replace
Sufficient stomach acid, enzymes, and bile secretion are essential to prevent bloating and to aid digestion and absorption of food. If you typically wake with a flat stomach but feel bloated and uncomfortable by the end of the day, try taking digestive enzymes with your meals to help reduce these uncomfortable symptoms.
Most digestive symptoms, including diarrhea, constipation, irritable bowel, and even food poisoning, can be improved by taking probiotics.  Increasing micro-organisms in the gut increase immune system function and decrease inflammation.

Restore
Life stress contributes to the ongoing cycle of inflammation and food sensitivities  Be kind to yourself during your detox: have a massage, practise deep belly breathing, and consider adding supplements of 5-hydroxytryptophan (5-HTP) if stress or anxiety are elevated.

10 Detox Foods

By including these foods in the diet often, we can help counteract the toxic effects of environmental pollution.

1.Dandelion Greens are an excellent liver tonic. They are high in vitamin B complex, vitamin C, and several minerals. Chlorophyll, a major constituent of dandelion greens and all green leafy foods, is a powerful blood purifier.

2.Ginger increases circulation, thereby promoting the excretion of toxins via the skin, bowels, and kidneys. It possesses antibacterial properties and helps to combat inflammation.

3.Apples purify the bloodstream and increase lymphatic action. Pectin, a soft, gelling fibre contained in apples, supports the colon’s excretion of toxic waste. The apple’s high vitamin C content further aids detoxification.

4.Lemons aid digestion by increasing saliva flow and stimulating liver function. They dissolve and toxins in the body and promote their excretion. They purify and alkalize the blood and have laxative and diuretic properties.

5.Grapes stimulate the liver and promote bowel and kidney function. They have a cleansing effect on all tissues and glands and speed up metabolic function. Purple grapes are high in resveratrol, a powerful disease-fighting antioxidant.

6.Artichokes stimulate the liver-the body’s major organ of detoxification.

7.Beets purify the blood, cleanse the liver, and stimulate lymphatic activity.

8.Parsley has a powerful cleansing effect on the blood-stream. It stimulates the bowels and supports the lungs, liver, kidneys, and spleen. Parsley is an excellent source of vitamins A and C and detoxifying chlorophyll.

9.Grapefruit has a cooling and purifying effect on the body. It cleanses the liver and gallbladder.

10.Yogourt promotes detoxification of the intestinal tract , thus ensuring proper assimilation of foods and nutrient synthesis.

Posted by admin at 9:01 am | comments | General Health and Wellness., Healthy Eating and Cleansing, Uncategorized

Congratulations Catalina

Posted on February 23, 2013

Everyone at Soma would like to congratulate Catalina Ip on the birth of her son Ryan who was born January 9th at St. Paul’s Hospital at 8:26pm weighing a healthy 7lb 1oz. Big brother Patrick, husband Chris and Catalina are all very excited and blessed to have Ryan in their lives.

Catalina would like to send her thanks to all her clients for their thoughtful and warm wishes and messages.

 

Posted by admin at 9:14 am | comments | Massage Therapists, Uncategorized Tagged , |

Crispy Kale Chips

Posted on February 23, 2013

Kale is a food that you can count on for some unsurpassed health benefits, if for no other reason than its exceptional nutrient richness.

Kale is overflowing with calcium, lutein, iron, and vitamins A, C, and K, plus beneficial phytochemicals and antioxidants. Tahini is rich in calcium, protein, vitamin E and the B vitamins, as well as essential fatty acids. And nutritional yeast is like the vegan dream food – it’s high in protein and has B vitamins including B12, as well as folic acid and zinc.

This kale chip recipe is easy to make and is so tasty you’ll want to make a double batch!

Ingredients:
2 big bunches of kale
1/2 cup raw tahini
1/4 cup olive oil
1/4 cup wheat free tamari
1/4 cup raw apple cider vinegar
1/4 cup nutritional yeast
2 cloves garlic
1 teaspoon onion powder
1 tpsp maple syrup
optional 1 tsp of chilli flakes

Instructions:
Rinse, de-rib, and rough tear the kale into a giant bowl.
Put all of the other ingredients into a food processor or blender and mix until smooth or use a hand blender
Pour the mixture over the kale, and use your hands to toss it all together. Squish Squish! Get it good and covered.
Spread the kale out evenly on lined or oiled cookie sheets.You want them to be as ‘dehydrated’ as possible, instead of baked.  250º for 4 hours (ish). Every oven is different so you’ll need keep an eye on it and be your own judge. Just remember that too much heat will change the flavour.  Don’t overcook them!
If you are lucky and have a dehydrator you can use that instead of your oven.

Posted by admin at 8:49 am | comments | General Health and Wellness., Healthy Eating and Cleansing Tagged , , , |

5 Fun Fitness Ideas

Posted on February 21, 2013

 

 

 

 

 

 

 

 

 

 

Has your typical fitness routine has become stale and boring?
It happens to the best of us: that new healthy lifestyle that was so energizing and filled with promise a couple of months ago starts to lose its appeal and our motivation falters.

Whether you prefer to exercise at home, outdoors or in a class, our health oriented city offers something for everyone.  From yogasilks to archery-here are 5 fun fitness ideas to reignite your motivation to stay active.

Yogasilks
Off your mat, into the air, with a hint of Cirque du Soleil! Che Baba is the first yoga studio to offer this experience in Vancouver.  Yogasilks enable you to work with gravity – less pressure on the joints allows you to create more space within and release more tension. Securely fastened above, zero compression inversions come with ease. Build your core by using the little muscles that you don’t use while being restricted by gravity while standing.

They offer a Foundation Series where you flow through a series including standing poses, hip openers and inversions. They also offer a Restorative Series where the silks are dropped lower to the ground in order to support the body in restorative yoga poses. In this series, poses are held for up to 5 minutes with the intention of releasing, unwinding and deep relaxation. Open to all levels. Please contact Che Baba to reserve your spot. Ten silks available.

Snowshoeing
The sport is easy to learn, virtually inexpensive (compared to other winter sports), poses little risk of injury and is a great way to exert energy during the cold winter months. Snowshoeing can be a lot of fun and great exercise if done with proper technique and in a safe area.
A number of ski areas near Vancouver offer trails and guided tours for snowshoers. Trek on pristine trails at   Cypress Mountain or explore the developed snowshoe parks at Grouse Mountain and Mount Seymour. For a special treat, book a guided evening snowshoe fondue tour. Trails weave through alpine forests, past frozen lakes, and to high points where snowshoers can enjoy a view of the city and the water. Snowshoe equipment rentals are available at many of the larger snowshoe areas; many outdoor stores also have rentals.

Ugi Fit
Looking for a workout you can do right in the comfort of your living room? UgI is a local fitness company start up that has appeared on the CBC’s Dragon’s Den and has been named one of the Globe and Mail’s “…favourite small businesses of 2011″.
The Ugi ball works as a functional fitness training tool because it challenges the exerciser to use entire muscle groups at one time. A lifetime of professional training experience went into creating the Ugi 5 day a week, 30-minute, total functional fitness program. The series of one-minute exercises are efficient enough to change your body completely – from warm up, cardio, strength conditioning, balance to cool down, and flexible enough to be done anywhere – from home, gym, beach to office.

Body Rolling
Body rolling is a workout, a massage and a chiropractic adjustment rolled into one! As you roll through your body on a 6″ to 10″ inflated rubber ball, you essentially tone and lengthen muscles, stimulate bones, and release energy blockages. You let go of unproductive patterns in your body. Body rolling allows you to work specific muscles in detail, to create suppleness in tight areas and optimize range of motion.  For classes and workshops being offered in Vancouver check out Vancouver Body Rolling by Micheline.

Archery
Archery is ideal for giving your upper body a workout. It improves upper body strength as well as coordination and balance, which is important. If your balance and coordination are good you are less likely to trip over your own feet, colliding with the floor and breaking a bone in the process.
The physical benefits of archery include increasing flexibility in your hands and fingers and developing your arm strength. In addition, hand-eye coordination improves, as does mental concentration and mental strength. A successful archer must know how to free his mind from distractions and focus on his target, which makes archery both a beneficial mind exercise as well as a great form of physical exercise.  To find archery classes in Vancouver check out Academie Duello  or North Shore Archers

Posted by admin at 1:04 pm | comments | General Health and Wellness. Tagged , |