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(1655, 1, '2017-01-12 15:47:05', '2017-01-12 15:47:05', 'As a teenager I practiced Kickboxing for a fews years and even participated in some fights. I’ve always loved martial arts and enjoyed a movie with good fighting scenes. I think that martial art is a great outlet for kids. It teach discipline, commitment, having a strong body and mind, and I am so happy to have my boys registered in martial arts. They have been practicing Taekwondo for a few months now and they have both really been enjoying it. I want to introduce you to their coach Brock Allan Dale Fee owner of Cascadia Sports literacy. I am so impressed by Master Brock’s ability to connect with the kids. My older son didn\'t want to participate at first and Brock engage with him and was so persistent in his approach with him, now he his having a blast.  Brock teaches such good quality classes, I have so much trust in his knowledge and expertise. His school is pretty new in Nanaimo and I highly encourage you to check it out and try it for yourself. I posted the schedule of the school at the bottom of the page, check it out.\r\n\r\n[embed]https://www.youtube.com/watch?v=3tWi51jxTpU[/embed]\r\n<h3 style=\"text-align: center;\"><strong><u>One Day at a Time by Master Brock</u></strong></h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Brock.jpg\"><img class=\"size-medium wp-image-1644 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Brock-300x251.jpg\" alt=\"master Brock - Cascadia Sports Literacy School - Taewando - martial school - kids program - Nanaimo\" width=\"300\" height=\"251\" /></a>Taekwondo has been a staple activity growing up in my family, even my mom got her Black Belt at 54 years old and I was lucky enough to be the one to help get her there. This sport was a unifying factor that we all shared and could talk about around the dinner table even if it was something silly like who would win in a fight between Bruce Lee and Jean-Claude Van Damme.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Brock-1.jpg\"><img class=\"size-medium wp-image-1642 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Brock-1-300x200.jpg\" alt=\"master Brock - Cascadia Sports Literacy School - Taewando - martial school - kids program - Nanaimo\" width=\"300\" height=\"200\" /></a>The confidence in which martial arts can instill in a person is immeasurable, the strength from which you can draw from not just physically but emotionally and spiritually is undeniable. I have seen students who started with me when they were 10 years old and now 20 telling me that Taekwondo is a huge part of their life that helped form them to this outgoing, confident person I see stand in front of me today. To me that is always a strong reminder that’s the reason why I became an instructor.\r\n\r\nTaekwondo translate in the Art of Kicking and Punching now I know what sticks out at first sight is kicking and punching but it’s the art that binds everything together. It’s the movement, creativity and the thought behind it all that connects everything.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Brock-2.jpg\"><img class=\"size-medium wp-image-1643 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Brock-2-225x300.jpg\" alt=\"master Brock - Cascadia Sports Literacy School - Taewando - martial school - kids program - Nanaimo\" width=\"225\" height=\"300\" /></a>Sometimes we struggle learning new concepts as adults and it is no different for children and that’s when we want to quit but we have to understand is we have to take things one day at a time if we get to far ahead of ourselves we can become overwhelmed with anxiety and worry because we feel we’re not good enough. But if we allow ourselves to learn to be okay with making mistakes and take things one day at a time we lose that weight of worry and allow ourselves to enjoy what we are doing and grow. That is one of the big things that I teach and encourage my students to do and this is one thing I tell myself every day.\r\n\r\nIf you are interested in getting your child started in Taekwondo feel free to contact me at\r\n\r\n(250) 240 – 4628 or <a href=\"mailto:cascadiasportslit@gmail.com\">cascadiasportslit@gmail.com</a>\r\n\r\nThank you,\r\n\r\nBrock\r\n\r\n[embed]https://www.youtube.com/watch?v=w25F0MQOAQQ[/embed]\r\n\r\n[embed]https://www.youtube.com/watch?v=frUX0J1BY1A[/embed]\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Taewando-schedule.jpg\"><img class=\"alignnone size-medium wp-image-1652\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Taewando-schedule-252x300.jpg\" alt=\"kids program - taewando - martial art- Nanaimo\" width=\"252\" height=\"300\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/IMG_3211.jpg\"><img class=\"alignnone size-medium wp-image-1654\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/IMG_3211-300x225.jpg\" alt=\"Taewando - martial art - kids program - Nanaimo\" width=\"300\" height=\"225\" /></a>', 'Cascadia Sports Literacy School Taekwondo classes for kids', '', 'inherit', 'closed', 'closed', '', '1631-revision-v1', '', '', '2017-01-12 15:47:05', '2017-01-12 15:47:05', '', 1631, 'http://www.choose2be.ca/1631-revision-v1/', 0, 'revision', '', 0),
(1656, 1, '2017-03-23 08:00:48', '2017-03-23 08:00:48', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\">\r\n<p class=\"entry-content\">I want to feature people like Jessica who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"entry-content\" style=\"text-align: center;\">How did I meet Jessica?</h3>\r\n<p class=\"entry-content\" style=\"text-align: left;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-2.jpg\"><img class=\"size-medium wp-image-1686 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-2-300x300.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"300\" /></a><a name=\"_GoBack\"></a><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I’ve met Jessica while teaching kids Yoga at Pacific Gardens</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> Co-Housing</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. We quickly became friend</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and since </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">then </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">she</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> has</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> been an inspiration to me. Jessica is a chiropractor and with her husband Glenn they own Reed family chiropractic. She homeschool</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> her two children, is a Yoga instructor and owner of <a href=\"http://reedfamilywellness.com/yoga/\">Wellspring Yoga studio</a>. I often wonder how she balance</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> all of this! I advise anyone that need</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> a chiropractor to go see her or her husband Dr. Glen at their office <a href=\"http://reedfamilywellness.com/\">Reed Family Wellness.</a> After all they are both from chiropractor families and they lead their life by example. </span></span></span></p>\r\n<p class=\"entry-content\"><strong>What motivates you to exercise?</strong>\r\nThe need for sanity!</p>\r\n<strong>What activity/workout do you prefer?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-.jpg\"><img class=\"size-medium wp-image-1687 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed--300x300.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"300\" /></a>Running for sure. Yoga is a very close second. I do love a good workout with weights though!\r\n\r\nWhat is your biggest accomplishment?\r\nIt is hard to choose between a) my children (I’m so proud of them) and; b) graduating from Chiropractic college in 2004.\r\n\r\n<strong>What is your superpower?</strong>\r\nBalancing homeschooling, my chiropractic practice at Reed Family Wellness Centre and teaching yoga at The Wellspring. Plus, I can wiggle my ears!\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-1.jpg\"><img class=\"size-medium wp-image-1685 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-1-300x225.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"225\" /></a>I believe in balance and chocolate is definitely my Achilles’ heel!\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nMango prawns\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nTo feel serene. I feel that’s a pretty big dream!\r\n\r\n<strong>Advice for a newbie?</strong>\r\n\r\n</div>', 'Inspirational Person Jessica Reed chiropractor and Yoga Teacher', '', 'publish', 'open', 'open', '', 'inspirational-person-jessica-chiro-yoga', '', '', '2017-03-14 03:44:16', '2017-03-14 03:44:16', '', 0, 'http://www.choose2be.ca/?p=1656', 0, 'post', '', 0),
(1657, 1, '2017-01-13 21:50:25', '2017-01-13 21:50:25', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\">\r\n<p class=\"entry-content\">I want to feature people like Jessica who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"entry-content\" style=\"text-align: center;\">How did I meet ?</h3>\r\n<p class=\"entry-content\"><strong>What motivates you to exercise?</strong>\r\nThe need for sanity!</p>\r\n<strong>What activity/workout do you prefer?</strong>\r\nRunning for sure. Yoga is a very close second. I do love a good workout with weights though!\r\n\r\nWhat is your biggest accomplishment?\r\nIt is hard to choose between a) my children (I’m so proud of them) and; b) graduating from Chiropractic college in 2004.\r\n\r\n<strong>What is your superpower?</strong>\r\nBalancing homeschooling, my chiropractic practice at Reed Family Wellness Centre and teaching yoga at The Wellspring. Plus, I can wiggle my ears!\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\nI believe in balance and chocolate is definitely my Achilles’ heel!\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nMango prawns\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nTo feel serene. I feel that’s a pretty big dream!\r\n\r\n<strong>Advice for a newbie?</strong>\r\n\r\n</div>', 'Inspirational Person Jessica Reed chiro', '', 'inherit', 'closed', 'closed', '', '1656-revision-v1', '', '', '2017-01-13 21:50:25', '2017-01-13 21:50:25', '', 1656, 'http://www.choose2be.ca/1656-revision-v1/', 0, 'revision', '', 0),
(1658, 1, '2017-02-23 08:00:03', '2017-02-23 08:00:03', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Sarah who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Sarah Raymond?</h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-2.jpg\"><img class=\"size-medium wp-image-1697 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-2-200x300.jpg\" alt=\"Sarah Raymond- dance - kids program - dance kids \" width=\"200\" height=\"300\" /></a>I’ve met Sarah when both of our little one</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> were a year old. We had coffee together and talk</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> about our passion for dance. I was so impress</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> by Sarah</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">’s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> business women skill. Years pass</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and we didn\'t</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> see</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> each other until last spring. We surprise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> each other at Jumping Jimmy each with one more kids. We tried catching up and discover</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> we would both be doing homeschooling with Island Connected for kindergarten. I feel really happy I now get to see Sarah on a weekly basis and that our little ones are connecting with each other. I’ve tried Sarah</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">’s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> dance classes and she is really knowledgeable. I really like that she tries to make affordable dance classes for families. Enjoy reading and getting to know her.</span></span></span>\r\n\r\n<strong>What motivates you to exercise?</strong>\r\nMy body just needs it. I find if I sit around all day, I start to get so sore! Exercising also allows me to have more energy, and I certainly need energy having two kids, homeschooling and running a business!\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nWell I dance a lot! And I love to go out social dancing at events as that is quite a workout! I also love going for long walks with my family outside seeing new places.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond.jpg\"><img class=\"size-medium wp-image-1698 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-300x300.jpg\" alt=\"Sarah Raymond- dance - kids program - dance kids \" width=\"300\" height=\"300\" /></a>Aside from giving birth to my two most beautiful babies, I’m super proud of my dance business. When I had my daughter, I realized how expensive dance was for children to learn. My vision was to have a place where all families can afford to put their child in a creative atmosphere. Within three years, we are over 200 students! We teach kids to adults and offer many dance styles! Hip Hop, Ballet/Jazz, Tap, Musical Theatre, Breakdance, Contemporary, Latin Dance, Swing, Line Dance and more! Our website has our full schedule: <a href=\"http://www.srdanceacademy.ca/\" target=\"_blank\" rel=\"nofollow noopener\">www.srdanceacademy.ca</a>\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0251-copy_orig.jpg\"><img class=\"alignnone wp-image-1738\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0251-copy_orig-300x214.jpg\" alt=\"Sarah Raymond - dance academy - Dance Nanaimo - Nanaimo -kids program - dance - affordable dance program - family program\" width=\"185\" height=\"132\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0093_orig.jpg\"><img class=\"alignnone wp-image-1739\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0093_orig-300x214.jpg\" alt=\"\" width=\"177\" height=\"126\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0277-copy_orig.jpg\"><img class=\"alignnone wp-image-1740\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0277-copy_orig-300x214.jpg\" alt=\"\" width=\"188\" height=\"134\" /></a>\r\n\r\n<strong>What is your superpower?</strong>\r\nI’m a great multi-tasker. I never seem to be able to do one task at a time. I always have five projects on the go. I also have a great memory. Its rare for me to write notes down on paper. If I do by chance write it on paper, I usually lose it! lol\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\nRed Wine and Chocolate <img class=\"_1ift _2560 img\" src=\"https://www.facebook.com/images/emoji.php/v6/z4c/1/16/1f642.png\" alt=\"🙂\" />\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nI love creating fun salads. Tonight I made a green salad with mangos, tomatoes, avocados, cucumbers and dates. Topped it with olive oil and it was amazing! Another one of my favourite recipes are my chicken enchiladas!\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nFor 2017 I plan on getting myself back on track with competitions. I compete in the UCWDC dance circuit and the world championships are in San Francisco next January. I’m going to start with a competition in March in Calgary and go from there. Who knows, maybe I will make it to worlds this year!\r\n\r\n<strong>Advice for a newbie?</strong>\r\nFind something you love and stay dedicated. If you miss a day/class thats okay just get back into your groove. Your body will thank you for it!\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Sarah Raymond and her dance school', '', 'publish', 'open', 'open', '', 'inspirational-person-sarah-raymond-dance', '', '', '2017-09-15 15:21:13', '2017-09-15 15:21:13', '', 0, 'http://www.choose2be.ca/?p=1658', 0, 'post', '', 0),
(1660, 1, '2017-01-14 03:44:24', '2017-01-14 03:44:24', '', 'Order &ndash; January 14, 2017 @ 03:44 AM', '', 'wc-processing', 'open', 'closed', 'order_58799e15866b7', 'order-jan-14-2017-0342-am', '', '', '2017-01-14 03:44:24', '2017-01-14 03:44:24', '', 0, 'http://www.choose2be.ca/?post_type=shop_order&#038;p=1660', 0, 'shop_order', '', 2),
(1659, 1, '2017-01-13 21:59:21', '2017-01-13 21:59:21', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Sarah who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Sarah?</h3>\r\n<strong>What motivates you to exercise?</strong>\r\nMy body just needs it. I find if I sit around all day, I start to get so sore! Exercising also allows me to have more energy, and I certainly need energy having two kids, homeschooling and running a business!\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nWell I dance a lot! And I love to go out social dancing at events as that is quite a workout! I also love going for long walks with my family outside seeing new places.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\nAside from giving birth to my two most beautiful babies, I’m super proud of my dance business. When I had my daughter, I realized how expensive dance was for children to learn. My vision was to have a place where all families can afford to put their child in a creative atmosphere. Within three years, we are over 200 students! We teach kids to adults and offer many dance styles! Hip Hop, Ballet/Jazz, Tap, Musical Theatre, Breakdance, Contemporary, Latin Dance, Swing, Line Dance and more! Our website has our full schedule: <a href=\"http://www.srdanceacademy.ca/\" target=\"_blank\" rel=\"nofollow\">www.srdanceacademy.ca</a>\r\n\r\n<strong>What is your superpower?</strong>\r\nI’m a great multi-tasker. I never seem to be able to do one task at a time. I always have five projects on the go. I also have a great memory. Its rare for me to write notes down on paper. If I do by chance write it on paper, I usually lose it! lol\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\nRed Wine and Chocolate <img class=\"_1ift _2560 img\" src=\"https://www.facebook.com/images/emoji.php/v6/z4c/1/16/1f642.png\" alt=\"🙂\" />\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nI love creating fun salads. Tonight I made a green salad with mangos, tomatoes, avocados, cucumbers and dates. Topped it with olive oil and it was amazing! Another one of my favourite recipes are my chicken enchiladas!\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nFor 2017 I plan on getting myself back on track with competitions. I compete in the UCWDC dance circuit and the world championships are in San Francisco next January. I’m going to start with a competition in March in Calgary and go from there. Who knows, maybe I will make it to worlds this year!\r\n\r\n<strong>Advice for a newbie?</strong>\r\nFind something you love and stay dedicated. If you miss a day/class thats okay just get back into your groove. Your body will thank you for it!\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Sarah Raymond and her love for dance', '', 'inherit', 'closed', 'closed', '', '1658-revision-v1', '', '', '2017-01-13 21:59:21', '2017-01-13 21:59:21', '', 1658, 'http://www.choose2be.ca/1658-revision-v1/', 0, 'revision', '', 0),
(1661, 1, '2017-01-14 19:50:25', '2017-01-14 19:50:25', '', 'Order &ndash; January 14, 2017 @ 07:50 PM', '', 'wc-processing', 'open', 'closed', 'order_587a80790daf5', 'order-jan-14-2017-0748-pm', '', '', '2017-01-14 19:50:25', '2017-01-14 19:50:25', '', 0, 'http://www.choose2be.ca/?post_type=shop_order&#038;p=1661', 0, 'shop_order', '', 2),
(1662, 1, '2017-04-06 08:00:27', '2017-04-06 08:00:27', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Lorena who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Lorena?</h3>\r\nI’ve met Lorena years ago when I was teaching Zumba at V.I. Fitness. She came to my class and I kept looking at her while teaching. She definitely knows how to move and dance. We introduce after class and she was so kind to me. Lorena is so modest and seems to want to uplift other people. She is so kind with her words and is an amazing instructor. She teaches Zumba and Strong by Zumba at Northridge and Vancouver Island University. Enjoy reading!\r\n\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-1.jpg\"><img class=\"size-medium wp-image-1693 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-1-240x300.jpg\" alt=\"Lorena - Zumba - Nanaimo - Zumba strong - fitness instructor - group classes -losing weight- dance - dancing\" width=\"240\" height=\"300\" /></a>What motivates you to exercise?</strong>\r\nMy motivation is that I definitely enjoy the instant gratification that I get when exercising that causes me to feel more energized, positive, happier and less stressed.\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nI love Zumba, Zumba is so much fun is a workout in disguised.. When doing Zumba you totally forget you are actually working out as it feels you are in a party….It is impossible to leave with a big smile at the end of the class… is a fitness class for everyone… Zumba has become an activity I really look forward to teach every week.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\nStarted losing weight doing Zumba. I started loving fitness and after a year and a half  of being a Zumba participant myself, I finally became a Licence  Zumba Fitness  instructor and then became a BCRPA Group fitness leader.\r\n\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-3.jpg\"><img class=\"size-medium wp-image-1695 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-3-300x224.jpg\" alt=\"Lorena - Zumba - Nanaimo - Zumba strong - fitness instructor - group classes -losing weight- dance - dancing\" width=\"300\" height=\"224\" /></a>What is your superpower?</strong>\r\nI think is just being myself God made me the way I am for a reason.\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\nI look forward to my family pizza night\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nI will say “Tostadas de Salpicon” (is a Beef flank or Skirt steak salad on a toasted corn tortilla) It is so easy to make and so healthy.How to make: Mix the following ingredients  in a small bowl lime juice, oregano, black pepper, a bit of salt and olive oil then add the beef flank previously. Cook and shredded into threads. Add 2 potatoes previously cooked and cut in small squares, chopped fresh tomato, chopped fresh onion. Chopped radishes, chopped cilantro and mix all together once all mixed add finely chopped lettuce and a chopped fresh avocado. And Mix. All again… serve on a tostada !!!!\r\n<p class=\"p1\"><strong>What are your goals and dreams?\r\n</strong>My Goal is just to live my life to the fullest until my last breath…</p>\r\n<strong>Advice for a newbie?</strong>\r\nDo not worry about what everybody else is doing you will get distracted from what you are doing, What sets you apart and what makes you “unique” Use other people’s achievements as a motivation but keep your focus on being your own person and reaching your own goals!!\r\n\r\nIn case you wonder what is Strong by Zumba, check tis video:\r\n\r\n[embed]https://youtu.be/v9aQWKt934c[/embed]\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Lorena Beutler and her love for Zumba', '', 'publish', 'open', 'open', '', 'inspirational-person-lorena-zumba', '', '', '2017-09-15 15:42:37', '2017-09-15 15:42:37', '', 0, 'http://www.choose2be.ca/?p=1662', 0, 'post', '', 0),
(1663, 1, '2017-05-04 08:00:53', '2017-05-04 08:00:53', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Laura who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Laura?</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3501.jpg\"><img class=\"size-medium wp-image-1769 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3501-201x300.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"201\" height=\"300\" /></a>I’ve met Laura when I moved to Pacific Gardens Cohousing Community. Laura been living there for a few years and was moving out as we were moving in. Right when I met her I was touch by her nurturing and calming energy. Then I kept seeing her all over town biking everywhere. Laura is definitely walking the talk in so many ways. She is a beautiful soul and believer. She currently teach Yoga classes at Wellness studio and Om town Yoga.\r\n<h3 class=\"widget-title\" style=\"text-align: left;\"><strong>What motivates you to exercise?</strong></h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3493.jpg\"><img class=\"size-medium wp-image-1752 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3493-199x300.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"199\" height=\"300\" /></a>Knowing how good I feel in my body and mind when i do. it\'s like glue for me; if i don\'t move enough I get grumpy.\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\n\r\nCycling on the road for long distances, mountain biking in nature, and various forms of yoga. I vary the time and intensity needed by how i\'m feeling that day. A push, a challenge leads to me stronger, healthier and happier for it.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\n\r\nSpending a lot of time alone, living simply, growing more myself and happier with less stuff and more peace; then later in life, naturally birthing my two boys at home.\r\n\r\n<strong>What is your superpower?</strong>\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3494.jpg\"><img class=\"size-medium wp-image-1750 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3494-300x300.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"300\" height=\"300\" /></a>Listening to others and tuning into needs, and riding my bike fast!\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\n\r\nmmmmm chocolate is a food group, so pastry or licorice.\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\n\r\nWhole simple foods at home usually, yet Indian is my go to favorite.\r\n\r\n<strong>What are your goals and dreams?</strong>\r\n\r\nLiving in a naturally built home by my family and friends on water, teaching yoga and meditation in my own earthen structure space, freedom to travel and teach more often.\r\n\r\n<strong>Advice for a newbie?</strong>\r\n<ul>\r\n 	<li><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3491.jpg\"><img class=\"size-medium wp-image-1748 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3491-300x184.jpg\" alt=\"Laura Love - Yoga Nanaimo - Yoga teacher Nanaimo - Yoga classes - Yoga - Nanaimo\" width=\"300\" height=\"184\" /></a>Live your life the way you want to live it.</li>\r\n 	<li>Create it for yourself.</li>\r\n 	<li>Go out and do what you want to do.</li>\r\n 	<li>Be who you already are.</li>\r\n 	<li>Ask, Believe, Receive.</li>\r\n</ul>\r\n</div>\r\n</div>', 'Inspirational Personal: Laura Jesson Love Yoga Teacher', '', 'publish', 'open', 'open', '', 'inspirational-personal-laura-yoga', '', '', '2017-09-15 15:36:19', '2017-09-15 15:36:19', '', 0, 'http://www.choose2be.ca/?p=1663', 0, 'post', '', 0),
(1664, 1, '2017-01-17 21:42:49', '2017-01-17 21:42:49', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Laura who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Laura?</h3>\r\n<h3 class=\"widget-title\" style=\"text-align: left;\"><strong>What motivates you to exercise?</strong></h3>\r\nknowing how good i feel in my body and mind when i do. it\'s like glue for me. if i don\'t move enough i get grumpy.\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\n\r\ncycling on the road for long distances, mountain biking in nature, and various forms of yoga. i vary the time and intensity needed by how i\'m feeling that day. a push, a challenge leads to me stronger, healthier and happier for it.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\n\r\nspending a lot of time alone, living simply, growing more myself and happier with less stuff and more peace. then later in life, naturally birthing my two boys at home.\r\n\r\n<strong>What is your superpower?</strong>\r\n\r\nlistening to others and tuning into needs, and riding my bike fast!\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\n\r\nmmmmm chocolate is a food group, so pastry or licorice.\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\n\r\nwhole simple foods at home usually, yet indian is my go to favorite.\r\n\r\n<strong>What are your goals and dreams?</strong>\r\n\r\nliving in a naturally built home by my family and friends on water, teaching yoga and meditation in my own earthen structure space, freedom to travel and teach more often.\r\n\r\n<strong>Advice for a newbie?</strong>\r\n\r\nlive your life the way you want to live it. create it for yourself. go out and do what you want to do. be who you already are. ask, believe, receive.\r\n\r\n</div>\r\n</div>', 'Inspirational Personal: Laura Jesson Love', '', 'inherit', 'closed', 'closed', '', '1663-revision-v1', '', '', '2017-01-17 21:42:49', '2017-01-17 21:42:49', '', 1663, 'http://www.choose2be.ca/1663-revision-v1/', 0, 'revision', '', 0),
(1706, 1, '2017-01-22 22:43:25', '2017-01-22 22:43:25', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Lorena who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Lorena?</h3>\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-1.jpg\"><img class=\"size-medium wp-image-1693 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-1-240x300.jpg\" alt=\"Lorena - Zumba - Nanaimo - Zumba strong - fitness instructor - group classes -losing weight- dance - dancing\" width=\"240\" height=\"300\" /></a>What motivates you to exercise?</strong>\r\nMy motivation is that I definitely enjoy the instant gratification that I get when exercising that causes me to feel more energized, positive, happier and less stressed.\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nI love Zumba, Zumba is so much fun is a workout in disguised.. When doing Zumba you totally forget you are actually working out as it feels you are in a party….It is impossible to leave with a big smile at the end of the class… is a fitness class for everyone… Zumba has become an activity I really look forward to teach every week.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\nStarted losing weight doing Zumba. I started loving fitness and after a year and a half  of being a Zumba participant myself, I finally became a Licence  Zumba Fitness  instructor and then became a BCRPA Group fitness leader.\r\n\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-3.jpg\"><img class=\"size-medium wp-image-1695 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-3-300x224.jpg\" alt=\"Lorena - Zumba - Nanaimo - Zumba strong - fitness instructor - group classes -losing weight- dance - dancing\" width=\"300\" height=\"224\" /></a>What is your superpower?</strong>\r\nI think is just being myself God made me the way I am for a reason.\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\nI look forward to my family pizza night\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nI will say “Tostadas de Salpicon” (is a Beef flank or Skirt steak salad on a toasted corn tortilla) It is so easy to make and so healthy.How to make: Mix the following ingredients  in a small bowl lime juice, oregano, black pepper, a bit of salt and olive oil then add the beef flank previously. Cook and shredded into threads. Add 2 potatoes previously cooked and cut in small squares, chopped fresh tomato, chopped fresh onion. Chopped radishes, chopped cilantro and mix all together once all mixed add finely chopped lettuce and a chopped fresh avocado. And Mix. All again… serve on a tostada !!!!\r\n<p class=\"p1\"><strong>What are your goals and dreams?\r\n</strong>My Goal is just to live my life to the fullest until my last breath…</p>\r\n<strong>Advice for a newbie?</strong>\r\nDo not worry about what everybody else is doing you will get distracted from what you are doing, What sets you apart and what makes you “unique” Use other people’s achievements as a motivation but keep your focus on being your own person and reaching your own goals!!\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Lorena Beutler and her love for Zumba', '', 'inherit', 'closed', 'closed', '', '1662-revision-v1', '', '', '2017-01-22 22:43:25', '2017-01-22 22:43:25', '', 1662, 'http://www.choose2be.ca/1662-revision-v1/', 0, 'revision', '', 0),
(1665, 1, '2017-01-17 21:47:33', '2017-01-17 21:47:33', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Lorena who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Lorena?</h3>\r\n<h3 class=\"widget-title\" style=\"text-align: left;\"><strong>What motivates you to exercise?</strong></h3>\r\n<p class=\"p1\"><span class=\"s1\">my motivation is that I definitely enjoy the instant gratification that I get when exercising that causes me to feel more energized, p</span><span class=\"s1\">ositive, happier and less stressed.</span></p>\r\n<strong>What activity/workout do you prefer?</strong>\r\n<p class=\"p1\"><span class=\"s1\">I love Zumba, Zumba is so much fun is a workout in disguised.. When doing Zumba you totally forget you are actually working out as it feels you are in a</span><span class=\"s1\"> party….It is impossible to leave with a big smile at the end of the class… is a fitness class for everyone… Zumba has become an activity I really look forward     to teach every week.</span></p>\r\n<strong>What is your biggest accomplishment?</strong>\r\n<p class=\"p1\"><span class=\"s1\">started losing weight doing Zumba. I started loving fitness and after a year and a half  of being a Zumba participant myself, I finally became a Licence  Zumba Fitness  instructor and then became a BCRPA Group fitness leader.</span></p>\r\n<strong>What is your superpower?</strong>\r\n<p class=\"p1\"><span class=\"s1\">I think is just being myself God made me the way I am for a reason. </span><span class=\"s2\">J</span></p>\r\n<strong>What is your favourite cheat treat?</strong>\r\n<p class=\"p1\"><span class=\"s1\">I look forward to my family pizza night </span><span class=\"s2\">J</span></p>\r\n<strong>What is your favourite dish/recipe?</strong>\r\n<p class=\"p1\"><span class=\"s1\">I will say “Tostadas de Salpicon” (is a Beef flank or Skirt steak salad on a toasted corn tortilla)</span><span class=\"s1\"> It is so easy to make and so healthy.</span><span class=\"s1\">     </span></p>\r\n<p class=\"p1\"><span class=\"s1\"> How to make: Mix the following ingredients  in a small bowl lime juice, oregano, black pepper, a bit of salt and olive oil then add the beef flank previously. </span><span class=\"s1\">Cook and shredded into threads. Add 2 potatoes previously cooked and cut in small squares, chopped fresh tomato, chopped fresh onion. </span><span class=\"s1\"> Chopped radishes, chopped cilantro and mix all together once all mixed add finely chopped lettuce and a chopped fresh avocado. And Mix. </span><span class=\"s1\">All again… serve on a tostada !!!!</span></p>\r\n<p class=\"p1\"><span class=\"s1\"> </span><strong>What are your goals and dreams?</strong></p>\r\n<p class=\"p1\"><span class=\"s1\">My Goal is just to live my life to the fullest until my last breath…</span></p>\r\n<strong>Advice for a newbie?</strong>\r\n<p class=\"p1\"><span class=\"s1\">Do not worry about what everybody else is doing you will get distracted from what you are doing, What sets you apart and what makes you “unique”</span></p>\r\n<p class=\"p1\"><span class=\"s1\">      Use other people’s achievements as a motivation but keep your focus on being your own person and reaching your own goals!!</span></p>\r\n<p class=\"p1\"><span class=\"s1\"> </span></p>\r\n<p class=\"p1\"><span class=\"s1\"> </span></p>\r\n<p class=\"p1\"><span class=\"s1\"> </span></p>\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Lorena Beutler and her love for Zumba', '', 'inherit', 'closed', 'closed', '', '1662-revision-v1', '', '', '2017-01-17 21:47:33', '2017-01-17 21:47:33', '', 1662, 'http://www.choose2be.ca/1662-revision-v1/', 0, 'revision', '', 0);
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(1684, 1, '2017-01-22 19:27:33', '2017-01-22 19:27:33', '<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-6.jpg\"><img class=\"size-medium wp-image-1679 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-6-300x300.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"300\" height=\"300\" /></a>I love HIIT. HIIT stand for high intensity interval training. It\'s a highly effective training program that can get you in the best shape in least amount of time. Since I am a mom I don\'t have 2hours a day to devote to a gym, my time is limited. I now use HIIT to train and love it. Instead of taking so many rest like I had been previously been doing in a gym I can do much more in less time.   It allows me to be more present with the exercise I am doing and not have to worry about  counting repetitions. It can be more. Remember when you stay in our comfort zone you don\'t have the results you want. We have to get out of our comfort zone to get where we want to be. For example if you do cardiovascular exercise using the treadmill or the elliptic, it would be a good idea to switch thing<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> up. You can warm up for 5 minutes then do 30 seconds jogging, running or sprinting, then 90 seconds </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">of </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">fast pace walking. Do 5-10 intervals like these and then your regular stretch. That way you will burn more calories and improve your overall fitness. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I use HIIT for strength training as well. There are so many different way</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> of doing it but </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">I </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">want to share with you my favorite ways of doing it. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">1- 30/10 </span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Choose four different strength exercise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. For example; squat or jump squat, push up, lunge or jump lunge and plank. Then set a timer for 30 seconds on, 10 seconds off,</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> for</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> 16 rounds. So you would perform each exercise in a circuit for 4 rounds total. This will take you 10 minutes. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">2- 20/10</span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Tabata timing is 20 seconds on, 10 seconds off and 8 rounds of it for a total of 4 minutes. This can be perform</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> with the same exercise for the 8 rounds or 2 different exercise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> that you alternate. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">3- 12/8 </span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">This one is an other of my favorite</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. You do 12 seconds of an exercise and 8 seconds harder without a pause for 3 rounds. A total of 1 minutes. For example full bodyweight squat for 12 seconds to jump squat for 8 seconds and repeat</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> for</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> a total of three time</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. This interval is only a minute but so intense. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">4- 45/15</span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Another simple interval that can be use</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> is 45 seconds on, 15 seconds off and do 6 rounds. I usually use 2 different exercises or alternate side. For example step up on a chair, I would put my right leg on my chair and do 45 seconds with </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">my </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">right leg, take 15 seconds to quickly stretch and catch my breath, then switch leg. Repeat 3 times on each leg for a total of 6 rounds. </span></span></span>\r\n\r\nI use HIIT in so many of my classes like Bootcamp, Butts &amp;Guts and I\'ve even thought <span lang=\"en-CA\">of using it in </span>Yoga interval<span lang=\"en-CA\">s</span> using similar techniques to switch thing<span lang=\"en-CA\">s</span> up. Have you use<span lang=\"en-CA\">d</span> them before? What is your favorite HIIT? Let me know your thought<span lang=\"en-CA\">s</span>.\r\n\r\n<a name=\"_GoBack\"></a><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT.jpg\"><img class=\" wp-image-1680 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-300x221.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"280\" height=\"206\" /></a><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-3.jpg\"><img class=\"alignnone  wp-image-1676\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-3-300x142.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"285\" height=\"135\" /></a></span></span></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'High Intensity Interval Training aka HIIT', '', 'inherit', 'closed', 'closed', '', '1666-revision-v1', '', '', '2017-01-22 19:27:33', '2017-01-22 19:27:33', '', 1666, 'http://www.choose2be.ca/1666-revision-v1/', 0, 'revision', '', 0),
(1667, 1, '2017-01-20 04:02:31', '2017-01-20 04:02:31', '<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I love HIIT. HIIT stand for high intensity interval training. It\'s a highly effective training program that can get you in the best shape in </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">the </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">least amount of time. Since I am a mom I don\'t have 2hours a day to devote to a gym, my time is limited. I now use HIIT to train and love it. Instead of taking so many rest</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> between set</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> like I had been previously been doing in a gym I can do much more in less time.   It allows me to be more present with the exercise I am doing and not have to worry about  counting repetitions. It can be more </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">or less </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">challenging so if you are a beginner do what you can and take longer rest</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. Remember when you stay in </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">y</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">our comfort zone you don\'t have the results you want. We have to get out of our comfort zone to get where we want to be. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">\r\n</span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">For example if you </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">have </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">been doing</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> a</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> long session , 30-60 + minutes of cardio vascular exercise like walking on </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">a </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">treadmill or using the elliptic, it would be a good idea to switch thing</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> up. You can warm up for 5 minutes then do 30seconds jogging, running or sprinting, then 90 seconds </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">of </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">fast pace walking. Do 5-10 intervals like these and then your regular stretch. That way you will burn more calories and improve your overall fitness. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">\r\n</span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I use HIIT for strength training as well. There are so many different way</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> of doing it but </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">I </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">want to share with you my favorite ways of doing it. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">\r\n</span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">1- choose four different strength exercise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. For example; squat or jump squat, push up, lunge or jump lunge and plank. Then set a timer for 30 seconds on, 10 seconds off,</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> for</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> 16 rounds. So you would perform each exercise in a circuit for 4 rounds total. This will take you 10 minutes. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">\r\n</span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">2- Tabata timing is 20 seconds on, 10 seconds off and 8 rounds of it for a total of 4 minutes. This can be perform</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> with the same exercise for the 8 rounds or 2 different exercise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> that you alternate. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">\r\n</span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">3- 12/8 is an other of my favorite</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. You do 12 seconds of an exercise and 8 seconds harder without a pause for 3 rounds. A total of 1 minutes. For example full bodyweight squat for 12 seconds to jump squat for 8 seconds and repeat</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> for</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> a total of three time</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. This interval is only a minute but so intense. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">\r\n</span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">4- another simple interval that can be use</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> is 45 seconds on, 15 seconds off and do 6 rounds. I usually use 2 different exercises or alternate side. For example step up on a chair, I would put my right leg on my chair and do 45 seconds with </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">my </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">right leg, take 15 seconds to quickly stretch and catch my breath, then switch leg. Repeat 3 times on each leg for a total of 6 rounds. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">\r\n</span></span></span>\r\n\r\n<a name=\"_GoBack\"></a> <span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I use HIIT in so many of my classes like Bootcamp, Butts &amp;Guts and I\'ve even thought </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">of using it in </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Yoga interval</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> using similar techniques to switch thing</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> up. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">\r\n</span></span></span>\r\n\r\n<span style=\"color: #000000;\"> <span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Have you use</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> them before? What is your favorite HIIT? Let me know your thought</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">.</span></span></span>', 'High Intensity Interval Training aka H.I.I.T', '', 'inherit', 'closed', 'closed', '', '1666-revision-v1', '', '', '2017-01-20 04:02:31', '2017-01-20 04:02:31', '', 1666, 'http://www.choose2be.ca/1666-revision-v1/', 0, 'revision', '', 0),
(1668, 1, '2017-01-20 04:03:25', '2017-01-20 04:03:25', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Kathryn who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Kathryn?</h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I\'ve been living at Pacific Gardens </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">Co-Housing </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Community for almost three years now. Kathryn live</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s one floor</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> below us, she </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">has </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">been </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ever </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">so patient with us and I am impress</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">by the fact </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">that she is one of the cofounder</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> of</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> Co-Housing</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. One day we were eating together during our weekly potluck</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and she was saying that she is the queen of fitness at</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> Co-Housing</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. I thought cool I didn\'t know that</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">,</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and that means that I am </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">then, </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">the princess of fitness of Co-Housing, lol!  </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">She go</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">es</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> to her morning classes really regularly and I admire her commitment to fitness. It\'s so important and the only way to show </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">it to </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">people is to lead by example, so this is what I</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> do,</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> enjoy reading!</span></span></span>\r\n\r\n</div>\r\n</div>\r\n<span class=\"s1\">What motivates you to exercise?\r\nMy mother was a great example.  She was a phys ed teacher and active every day of her life, even into her-mid-80s, swimming, weight-training, golfing, and walking.  I don’t share her athletic abilities, but I love the way exercise makes me feel.  I sleep better, sing better, am more relaxed, and enjoy life more.  It baffles me that people don’t do it.(But then I don’t understand why people eat fast food. Yuck!)</span>\r\n\r\n2. What activity/workout do you prefer?\r\nI like variety, and activities with small groups (that motivates me more) and personal instruction (because I’m a klutz and could easily injure myself if I didn’t have that).\r\n\r\n3. What is your biggest accomplishment?\r\nHmmm.  That’s a difficult one.  I’d say helping my son deal with mental illness.\r\n\r\n4. What is your superpower?\r\nI’m not sure I know what that means.  If you mean what gives me a spiritual connection, I would say being in nature, and contemplating the mystery of life in our universe.\r\n\r\n5. What is your favorite dish/recipe?\r\nVegetable beef stew on a cold winter’s night.\r\n\r\n6. What is your cheat treat?\r\nHazelnut butter on an oatcake with a dab of wildberry jam.  Yum!\r\n\r\n7. What are your goals and dreams?\r\nI’m almost 70, so goals are more like dreams.  I dream of writing a book, and getting it published (I’ve already written one, non-fiction, based on my doctoral thesis, which didn’t get published, despite numerous attempts.) Being a singing semi-star and making a CD.\r\n\r\n8. Advice for a newbie?\r\nDo what is right for you in terms of exercise.  If you like yoga and walking, do that.  If you like swimming and golf, do that.  If you like going to group classes, do that.  If you like working out or running alone, do that. There’s too many fitness gurus marketing a particular form of exercise who tell you, “You must do it this way,” which is not helpful. And keep at it.  Start out slow and build it up for a period of six weeks or more, and see how you feel.  Change your exercises so you don’t get in a rut, and then quit.  Make exercise a part of your day and schedule it in just like brushing your teeth.  You will be thrilled with what a difference it makes!\r\n\r\nAnd that’s it!\r\nCheers,\r\nKathryn\r\n<a href=\"http://www.pacificgardens.ca/\">www.pacificgardens.ca</a>', 'Inspirational person: Kathryn Hazel stay fit at seventy', '', 'inherit', 'closed', 'closed', '', '1640-revision-v1', '', '', '2017-01-20 04:03:25', '2017-01-20 04:03:25', '', 1640, 'http://www.choose2be.ca/1640-revision-v1/', 0, 'revision', '', 0),
(1670, 1, '2017-01-22 15:48:21', '2017-01-22 15:48:21', '', 'Kathryn 1', '', 'inherit', 'open', 'closed', '', 'kathryn-1', '', '', '2017-01-22 17:51:56', '2017-01-22 17:51:56', '', 1640, 'http://www.choose2be.ca/wp-content/uploads/2017/02/Kathryn-1.jpg', 0, 'attachment', 'image/jpeg', 0),
(1671, 1, '2017-01-22 15:48:29', '2017-01-22 15:48:29', '', 'Kathryn', '', 'inherit', 'open', 'closed', '', 'kathryn', '', '', '2017-01-22 17:50:27', '2017-01-22 17:50:27', '', 1640, 'http://www.choose2be.ca/wp-content/uploads/2017/02/Kathryn.jpg', 0, 'attachment', 'image/jpeg', 0),
(1672, 1, '2017-01-22 17:51:14', '2017-01-22 17:51:14', '<header class=\"entry-header\">\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\n</header>\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\n<div class=\"entry-content\">\n<p style=\"text-align: justify;\">I want to feature people like Kathryn who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\n\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Kathryn?</h3>\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I\'ve been living at Pacific Gardens </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">Co-Housing </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Community for almost three years now. Kathryn live</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s one floor</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> below us, she </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">has </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">been </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ever </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">so patient with us and I am impress</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">by the fact </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">that she is one of the cofounder</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> of</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> Co-Housing</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. One day we were eating together during our weekly potluck</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and she was saying that she is the queen of fitness at</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> Co-Housing</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. I thought cool I didn\'t know that</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">,</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and that means that I am </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">then, </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">the princess of fitness of Co-Housing, lol!  </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">She go</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">es</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> to her morning classes really regularly and I admire her commitment to fitness. It\'s so important and the only way to show </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">it to </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">people is to lead by example, so this is what I</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> do,</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> enjoy reading!</span></span></span>\n\n</div>\n</div>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/Kathryn.jpg\"><img class=\"size-medium wp-image-1671 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/Kathryn-300x300.jpg\" alt=\"Kathryn - cohousing- group classes - pilates - Nanaimo - aging fit - staying fit\" width=\"300\" height=\"300\" /></a>\n\n<span class=\"s1\"><strong>What motivates you to exercise?</strong>\nMy mother was a great example.  She was a phys ed teacher and active every day of her life, even into her-mid-80s, swimming, weight-training, golfing, and walking.  I don’t share her athletic abilities, but I love the way exercise makes me feel.  I sleep better, sing better, am more relaxed, and enjoy life more.  It baffles me that people don’t do it.(But then I don’t understand why people eat fast food. Yuck!)</span>\n\n&nbsp;\n\n<strong>What activity/workout do you prefer?</strong>\nI like variety, and activities with small groups (that motivates me more) and personal instruction (because I’m a klutz and could easily injure myself if I didn’t have that).\n\n<strong>What is your biggest accomplishment?</strong>\nHmmm.  That’s a difficult one.  I’d say helping my son deal with mental illness.\n\n<strong>What is your superpower?</strong>\nI’m not sure I know what that means.  If you mean what gives me a spiritual connection, I would say being in nature, and contemplating the mystery of life in our universe.\n\nWhat is your favorite dish/recipe?\nVegetable beef stew on a cold winter’s night.\n\n6. What is your cheat treat?\nHazelnut butter on an oatcake with a dab of wildberry jam.  Yum!\n\n7. What are your goals and dreams?\nI’m almost 70, so goals are more like dreams.  I dream of writing a book, and getting it published (I’ve already written one, non-fiction, based on my doctoral thesis, which didn’t get published, despite numerous attempts.) Being a singing semi-star and making a CD.\n\n8. Advice for a newbie?\nDo what is right for you in terms of exercise.  If you like yoga and walking, do that.  If you like swimming and golf, do that.  If you like going to group classes, do that.  If you like working out or running alone, do that. There’s too many fitness gurus marketing a particular form of exercise who tell you, “You must do it this way,” which is not helpful. And keep at it.  Start out slow and build it up for a period of six weeks or more, and see how you feel.  Change your exercises so you don’t get in a rut, and then quit.  Make exercise a part of your day and schedule it in just like brushing your teeth.  You will be thrilled with what a difference it makes!\n\nAnd that’s it!\nCheers,\nKathryn\n<a href=\"http://www.pacificgardens.ca/\">www.pacificgardens.ca</a>', 'Inspirational person: Kathryn Hazel stay fit at seventy', '', 'inherit', 'closed', 'closed', '', '1640-autosave-v1', '', '', '2017-01-22 17:51:14', '2017-01-22 17:51:14', '', 1640, 'http://www.choose2be.ca/1640-autosave-v1/', 0, 'revision', '', 0),
(1673, 1, '2017-01-22 15:48:43', '2017-01-22 15:48:43', '', 'HIIT 1', '', 'inherit', 'open', 'closed', '', 'hiit-1', '', '', '2017-01-22 17:54:44', '2017-01-22 17:54:44', '', 1640, 'http://www.choose2be.ca/wp-content/uploads/2017/02/HIIT-1.jpg', 0, 'attachment', 'image/jpeg', 0);
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(1674, 1, '2017-01-22 17:52:09', '2017-01-22 17:52:09', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Kathryn who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Kathryn?</h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I\'ve been living at Pacific Gardens </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">Co-Housing </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Community for almost three years now. Kathryn live</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s one floor</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> below us, she </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">has </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">been </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ever </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">so patient with us and I am impress</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span> <span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">by the fact </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">that she is one of the cofounder</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> of</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> Co-Housing</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. One day we were eating together during our weekly potluck</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and she was saying that she is the queen of fitness at</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> Co-Housing</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. I thought cool I didn\'t know that</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">,</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and that means that I am </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">then, </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">the princess of fitness of Co-Housing, lol!  </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">She go</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">es</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> to her morning classes really regularly and I admire her commitment to fitness. It\'s so important and the only way to show </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">it to </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">people is to lead by example, so this is what I</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> do,</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> enjoy reading!</span></span></span>\r\n\r\n</div>\r\n</div>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/Kathryn.jpg\"><img class=\"size-medium wp-image-1671 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/Kathryn-300x300.jpg\" alt=\"Kathryn - cohousing- group classes - pilates - Nanaimo - aging fit - staying fit\" width=\"300\" height=\"300\" /></a>\r\n\r\n<span class=\"s1\"><strong>What motivates you to exercise?</strong>\r\nMy mother was a great example.  She was a phys ed teacher and active every day of her life, even into her-mid-80s, swimming, weight-training, golfing, and walking.  I don’t share her athletic abilities, but I love the way exercise makes me feel.  I sleep better, sing better, am more relaxed, and enjoy life more.  It baffles me that people don’t do it.(But then I don’t understand why people eat fast food. Yuck!)</span>\r\n\r\n&nbsp;\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nI like variety, and activities with small groups (that motivates me more) and personal instruction (because I’m a klutz and could easily injure myself if I didn’t have that).\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\nHmmm.  That’s a difficult one.  I’d say helping my son deal with mental illness.\r\n\r\n<strong>What is your superpower?</strong>\r\nI’m not sure I know what that means.  If you mean what gives me a spiritual connection, I would say being in nature, and contemplating the mystery of life in our universe.\r\n\r\n<strong>What is your favorite dish/recipe?</strong>\r\nVegetable beef stew on a cold winter’s night.\r\n\r\n<strong>What is your cheat treat?</strong>\r\nHazelnut butter on an oatcake with a dab of wildberry jam.  Yum!\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nI’m almost 70, so goals are more like dreams.  I dream of writing a book, and getting it published (I’ve already written one, non-fiction, based on my doctoral thesis, which didn’t get published, despite numerous attempts.) Being a singing semi-star and making a CD.\r\n\r\n<strong>Advice for a newbie?</strong>\r\nDo what is right for you in terms of exercise.  If you like yoga and walking, do that.  If you like swimming and golf, do that.  If you like going to group classes, do that.  If you like working out or running alone, do that. There’s too many fitness gurus marketing a particular form of exercise who tell you, “You must do it this way,” which is not helpful. And keep at it.  Start out slow and build it up for a period of six weeks or more, and see how you feel.  Change your exercises so you don’t get in a rut, and then quit.  Make exercise a part of your day and schedule it in just like brushing your teeth.  You will be thrilled with what a difference it makes!\r\n\r\nAnd that’s it!\r\nCheers,\r\nKathryn\r\n<a href=\"http://www.pacificgardens.ca/\">www.pacificgardens.ca</a>', 'Inspirational person: Kathryn Hazel stay fit at seventy', '', 'inherit', 'closed', 'closed', '', '1640-revision-v1', '', '', '2017-01-22 17:52:09', '2017-01-22 17:52:09', '', 1640, 'http://www.choose2be.ca/1640-revision-v1/', 0, 'revision', '', 0),
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(1681, 1, '2017-02-25 23:01:06', '2017-02-25 23:01:06', '<h3 class=\"widget-title\">Holistic Nutrition and Weight Loss Coach</h3>\n<p>Just look around and you’ll see that the most common approach to nutrition and weight loss – eating less and exercising more – doesn’t work. Media images that portray what a body should look like have all too many of us chasing impossible standards of perfection. Nutrition experts continuously contradict one another and leave everyone confused. We’re overloaded with information, but undernourished when it comes to true healing wisdom. Everyone has a different motivation for losing weight. An upcoming wedding, spending more time with your children, improving your overall health, increasing energy levels, or just because you want to look and feel better. There is hope. You CAN change. And I can help you make those changes. It’s time for a change.</p>\n<h3 style=\"text-align: center;\">LET\'S E.A.T!</h3>\n<p><strong>Educate. Act. Transform!</strong> Where education meets transformation and you take back your power and freedom to choose. Progress not perfection through teaching NOT telling. I believe that Real Food, as nature intended, provides the medicine we need to obtain and maintain a state of health.</p>\n<p><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg\"><img class=\"size-medium wp-image-1718 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition-300x300.jpg\" alt=\"Holistic Nutrition - Nutrition Nanaimo - Nanaimo -Weight loss - weight loss Nanaimo - coach - coaching Nanaimo - wellness eating - holistic eating - organic food -whole plant base food - plant base food\" width=\"300\" height=\"300\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg?resize=300%2C300 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg?resize=150%2C150 150w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg?resize=180%2C180 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg?resize=250%2C250 250w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg?resize=600%2C600 600w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg?w=740 740w\" sizes=\"(max-width: 300px) 100vw, 300px\"></a>Weight loss coaching is the use of personal coaching techniques to bring about long term weight loss. A coach will help you to set realistic goals for weight loss and develop a plan to attain the goals. This plan can include actions, research and education. The coach will help to consolidate all the ideas of the individual into steps which take them towards losing weight. This is not a menu plan or diet. The coach does not tell the individual what to eat and how. That is for the individual to determine once they have developed their plan.</p>\n<h3>\n<strong>Don’t put yourself “on a diet\"</strong></h3>\n<p>Dieting tricks your body into thinking you’re in a famine state. Your biochemistry and hormones then become altered and you go into fat storage mode, just like an animal preparing to hibernate for the winter. FAT stands for “famine” and “temperature”, and when your FAT programs are on, you crave food uncontrollably, well past your daily intake needs. Worse still, the more you diet, the more efficient your body becomes at storing fat, and the more difficult it becomes to lose the weight. It’s the ultimate catch-22. Dieting, by definition, actually makes you fatter; and everyone who has tried and failed to lose weight knows this from first-hand experience. If you need to lose 20, 40 or even 100lbs or more; and if you’ve tried and failed at dieting; it means your biological FAT Switch is on and your body thinks it needs excess weight in order to keep you safe. Calorie shortage will slow down your metabolism, making it tougher to build muscle and lose fat. You need to implant permanent change in your lifestyle.</p>\n<h3 style=\"text-align: center;\">\nYou\'re ready to lose some weight.</h3>\n<p>You probably realize that losing weight successfully means clearing countless mental and physical hurdles. You need to established a good support system. People that can support, advice, and encouragement you with your goals. With all the contradictory weight loss advice out there, it\'s no wonder we can get lost. No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.</p>\n<p>Stop looking for short-term fixes. Try making changes for the long haul and maintain your weight loss for life. The key is finding lifestyle changes that you can stick to them. Learn to empower your own healthy choices. Healthy, clean eating lifestyle that will give you the edge in supporting your immune system. With increasing disease states, it is necessary that we learn both what to eat and what to avoid eating in the food landscape that exists today. Once we know this, we can empower ourselves to introduce the essential nutrients that supercharge the immune system, which will help us to fight disease. Take back your health by proactively providing your body with needed nutrients and enjoy robust health once again. </p>\n<h3>\nHolistic Nutrition &amp; Wellness Coaching Services I offer:</h3>\n<ul>\n<li>group classes on grocery store navigation (an aisle by aisle walk through the supermarket, showing you how to make sense of competing health claims &amp; labels),</li>\n<li>group classes on traditional whole foods preparation techniques,</li>\n<li>group discussions &amp; support groups,</li>\n<li>kitchen clean outs (learn what foods you can keep and what you should toss)<br>\nindividual,</li>\n<li>one-on-one counselling,</li>\n</ul>\n<p><em>It does not replace consultations with nutritionists, doctors, psychologists and/or other healthcare professionals. This program is not intended for people with diabetes dependent on insulin, who have eating disorders, problems with renal heart failure, depression, or for pregnant or breastfeeding women. If you suffer from any of these conditions, please visit a doctor, nutritionist and/or other healthcare professionals before starting any nutritional programs. </em><br>\n<em>Many conditions can be relieved effectively with this holistic approach to nutrition &amp; wellness, including obesity, chronic fatigue, energy loss, insomnia, depression, backache, skin complaints, asthma, and headaches. It can also help you prevent or cope with chronic diseases such as heart disease, high blood pressure, high cholesterol, and diabetes. Individual results may vary.</em></p>\n<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png\" width=\"363\" height=\"277\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?w=363 363w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=300%2C229 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=180%2C137 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Pyramid-of-integrated-nutrition.png?resize=250%2C191 250w\" title=\"Pyramid of integrated nutrition\" alt=\"Holistic nutrition -  Nutrition - Nanaimo - nutrition Nanaimo - weight loss Nanaimo - healthy eating - coaching Nanaimo - coach Nanaimo - wellness eating - plant base eating\" class=\"so-widget-image\">\n<img src=\"http://www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png\" width=\"369\" height=\"362\" srcset=\"https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?w=369 369w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=300%2C294 300w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=180%2C177 180w, https://i1.wp.com/www.choose2be.ca/wp-content/uploads/2016/02/Wheel-of-integrated-nutrition.png?resize=250%2C245 250w\" title=\"Wheel of integrated nutrition\" alt=\"nutrition - Nanaimo - holistic nutrition - wellness eating - weight loss coach - weight loss\" class=\"so-widget-image\">', 'Nutrition', '', 'inherit', 'closed', 'closed', '', '46-autosave-v1', '', '', '2017-02-25 23:01:06', '2017-02-25 23:01:06', '', 46, 'http://www.choose2be.ca/46-autosave-v1/', 0, 'revision', '', 0),
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(1705, 1, '2017-01-22 22:36:48', '2017-01-22 22:36:48', '', 'Denise Bonin', '', 'inherit', 'open', 'closed', '', 'denise-bonin', '', '', '2017-02-05 18:00:40', '2017-02-05 18:00:40', '', 1598, 'http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin.jpg', 0, 'attachment', 'image/jpeg', 0),
(1707, 1, '2017-02-16 08:00:58', '2017-02-16 08:00:58', '<p class=\"western\"><b>Why is Yoga essential for the mind, body and spirit</b></p>\r\n<p class=\"western\">Yoga is an amazing body mind spirit practice you should experience, regardless of your body type, income or background anyone can feel the effects of becoming calmer and stronger as they practice yoga.</p>\r\n<p class=\"western\">It\'s a practice that brings together the body, mind and sprit, it is know that once we practice the physical poses we are also training our minds and flourishing our spirit, when applied in will increase flexibility, increase your core strength and focus your energy while calming your mind.</p>\r\n<p class=\"western\">When I first started my journey at <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.talltreehealth.ca/therapeutic-yoga-1/\">Yoga Studio Victoria</a></u></span></span>, I was quite nervous, as it was totally new, I brought my nervous tension to the mat. Yoga is not about denying how you feel about something, you will learn that your body is tight in certain areas, your calves or hips and you fill find where your nervous balances in your body make you sweat. The best think about yoga is you can be fully aware of your feelings and bring them along with you.</p>\r\n<p class=\"western\"><b>Phrases you mind find useful knowing </b></p>\r\n<p class=\"western\"><b>Heart Center</b></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3397.jpg\"><img class=\"alignright wp-image-1728\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3397.jpg\" alt=\"Yoga -Yoga Nanaimo - Yoga classes - Yoga teacher - Yoga instructor Nanaimo - Vinyasa Yoga- Yin Yoga - Power Yoga\" width=\"142\" height=\"132\" /></a>You may hear this term which refers to the area in front of your chest, often you will be instructed to <i>“bring your hands to meet your center”. </i>This is a place of energy and emotion, in many poses you can dip your head down to your heart below the center as a symbolic gesture to lead a life from the heart.</p>\r\n<p class=\"western\"><b>Tuck the tailbone</b></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3398.jpg\"><img class=\"alignright wp-image-1727 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3398.jpg\" alt=\"Yoga -Yoga Nanaimo - Yoga classes - Yoga teacher - Yoga instructor Nanaimo - Vinyasa Yoga- Yin Yoga - Power Yoga\" width=\"259\" height=\"195\" /></a>In some yoga poses you may be asked to <i>“tuck your tailbone”.</i> You can think of this pose as pulling your navel towards your spine. Often we lets our lower back sway, allowing our stomach and buttocks to stick out in a forward motion subconsciously. This is not a posture to improve vanity but a way to re align the spine and strengthen the core.</p>\r\n<p class=\"western\"><b>Core</b></p>\r\n<p class=\"western\">The core often referred to as a group of muscles at the center of the body, this includes the lower back and abdomen. This is one of the most important areas to strengthen in your yoga practice as all yoga poses radiate from the body\'s core area. Having a strong core is a great way to release tension and draw on your strength.</p>\r\n<p class=\"western\"><b>Root down and rise up</b></p>\r\n<p class=\"western\">This is a phrase you may hear to remind you to feel the connection of your body to the ground. This is about setting up your foundation in your pose and using it to its full extent. If you can find the time to improve and strengthen your foundation you can begin to shine in your yoga practice.</p>\r\n<p class=\"western\"><b>Adopt a neutral spine</b></p>\r\n<p class=\"western\">This phrase may be incorporated into your yoga practice where you can be asked to work on setting a neutral spine. Think of your spine as an energy cord that runs up and down your body from the top of your head to the base of your spine. Your instructor may prompt you to keep your spine neutral, which means never arched or hunched.</p>\r\n<p class=\"western\"><b>Heel to heel</b></p>\r\n<p class=\"western\">In some poses such as the warrior poses, you will be asked to keep your heel\'s aligned. This basically means to look towards your feet, you should be able to draw an invisible line from the heel of your front foot to the heel of your back foot.</p>\r\n<p class=\"western\"><b>Yoga styles – what are the different styles of yoga?</b></p>\r\n<p class=\"western\"><b>Ashtanga Yoga</b></p>\r\n<p class=\"western\">This form of yoga is referred to as an active style of yoga. With this form you will move towards synchronizing breath with movement with different postures. This style has been known to improve the body, mind and spirit before practicing meditation.</p>\r\n<p class=\"western\"><b>Bhakti Yoga</b></p>\r\n<p class=\"western\">Also known as devotional yoga. This type of yoga incorporates chanting and storytelling as a way to develop your spiritual side. Music is often played while in this school of yoga which is often referred to as kirtan chanting.</p>\r\n<p class=\"western\"><b>Bikram Yoga</b></p>\r\n<p class=\"western\">The bikram practice of yoga is a style where you will be set in a heated room where a set of postures are carried out consecutively.</p>\r\n<p class=\"western\"><b>Hatha Yoga</b></p>\r\n<p class=\"western\">This form of yoga is the main foundation for many yoga variations. It incorporates poses, breathing techniques (<span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"http://www.yogajournal.com/category/poses/types/pranayama/\"><i>pranayama</i></a></u></span></span>) a meditation. All of these factors in <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.talltreehealth.ca/therapeutic-yoga-1/\">hatha yoga</a></u></span></span> are brought together to cultivate your mind body and spirit. Hatha Yoga is know to be a very relaxing form of yoga and a good foundation for your initial practice.</p>\r\n<p class=\"western\"><b>Iyengar Yoga</b></p>\r\n<p class=\"western\">This style of yoga focuses on specific alignment and uses cushions, blankets and straps. With this form of yoga you will hold poses longer then you would with other styles of yoga. It is use to heal physical tensions in you body and is a good form of physical therapy.</p>\r\n<p class=\"western\"><b>Kundalini Yoga</b></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3402.jpg\"><img class=\"alignright wp-image-1726\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3402-300x276.jpg\" alt=\"Yoga -Yoga Nanaimo - Yoga classes - Yoga teacher - Yoga instructor Nanaimo - Vinyasa Yoga- Yin Yoga - Power Yoga\" width=\"164\" height=\"151\" /></a>When practicing this type of yoga it focuses on awakening the energy and base or core area to bring your energy levels up and bring awareness. Breathing, chanting and meditation can also be used in a repetitive cycle during your yoga practice.</p>\r\n<p class=\"western\"><b>Vinyasa Yoga</b></p>\r\n<p class=\"western\">Also known as the vinyasa flow, this style aligns your movement and your breath to create a steady flow of energy and relaxation. Breath is a big focus in this type of yoga making it very active and expressive. Your energy and breath will be incorporated into all your yoga poses each session will be developed as a journey between poses to increase your core strength and energy.</p>', 'Why is Yoga essential for the mind, body and spirit', '', 'publish', 'open', 'open', '', 'yoga-nanaimo', '', '', '2017-09-15 15:21:41', '2017-09-15 15:21:41', '', 0, 'http://www.choose2be.ca/?p=1707', 0, 'post', '', 0),
(1708, 1, '2017-01-23 01:27:37', '2017-01-23 01:27:37', '', 'Yoga post', '', 'inherit', 'open', 'closed', '', 'yoga-post', '', '', '2017-02-18 21:31:30', '2017-02-18 21:31:30', '', 1707, 'http://www.choose2be.ca/wp-content/uploads/2017/01/Yoga-post.jpeg', 0, 'attachment', 'image/jpeg', 0),
(1709, 1, '2017-01-23 01:30:02', '2017-01-23 01:30:02', '<p class=\"western\"><b>Why is Yoga essential for the mind, body and spirit</b></p>\r\n<p class=\"western\">You is an amazing practice you should experience, regardless of your body type, income or background anyone can feel the effects of becoming calmer and stronger as they practice yoga.</p>\r\n<p class=\"western\">You is a practice that brings together the body, mind and sprit, it is know that once we practice the physical poses we are also training our minds and flourishing our spirit, when applied in will increase flexibility, increase your core strength and focus your energy while calming your mind.</p>\r\n<p class=\"western\">When I first started my journey at <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.talltreehealth.ca/therapeutic-yoga-1/\">yoga studio victoria</a></u></span></span>, I was quite nervous, as it was totally new, I brought my nervous tension to the mat. Yoga is not about denying how you feel about something, you will learn that your body is tight in certain areas, your calves or hips and you fill find where your nervous balances in your body make you sweat. The best think about yoga is you can be fully aware of your feelings and bring them along with you.</p>\r\n<p class=\"western\"><b>Phrases you mind find useful when practicing yoga</b></p>\r\n<p class=\"western\"><b>Heart Center</b></p>\r\n<p class=\"western\">You may hear this term which refers to the area in front of your chest, often you will be instructed to <i>“bring your hands to meet your center”. </i>This is a place of energy and emotion, in many poses you can dip your head down to your heart below the center as a symbolic gesture to lead a life from the heart.</p>\r\n<p class=\"western\"><b>Tuck the tailbone</b></p>\r\n<p class=\"western\">In some yoga poses you may be asked to <i>“tuck your tailbone”.</i> You can think of this pose as pulling your navel towards your spine. Often we lets our lower back sway, allowing our stomach and buttocks to stick out in a forward motion subconsciously. This is not a posture to improve vanity but a way to re align the spine and strengthen the core.</p>\r\n<p class=\"western\"><b>Core</b></p>\r\n<p class=\"western\">In Yoga this is often referred to as a group of muscles at the center of the body, this includes the lower back and abdomen. This is one of the most important areas to strengthen in your yoga practice as all yoga poses radiate from the body\'s core area. Having a strong core is a great way to release tension and draw on your strength.</p>\r\n<p class=\"western\"><b>Root down and rise up</b></p>\r\n<p class=\"western\">This is a phrase you may hear to remind you to feel the connection of your body to the ground. This is about setting up your foundation in your pose and using it to its full extent. If you can find the time to improve and strengthen your foundation you can begin to shine in your yoga practice.</p>\r\n<p class=\"western\"><b>Adopt a neutral spine</b></p>\r\n<p class=\"western\">This phrase may be incorporated into your yoga practice where you can be asked to work on setting a neutral spine. Think of your spine as an energy cord that runs up and down your body from the top of your head to the base of your spine. Your instructor may prompt you to keep your spine neutral, which means never arched or hunched.</p>\r\n<p class=\"western\"><b>Heel to heel</b></p>\r\n<p class=\"western\">In some poses such as the warrior poses, you will be asked to keep your heel\'s aligned. This basically means to look towards your feet, you should be able to draw an invisible line from the heel of your front foot to the heel of your back foot.</p>\r\n<p class=\"western\"><b>Yoga styles – what are the different styles of yoga?</b></p>\r\n<p class=\"western\"><b>Ashtanga Yoga</b></p>\r\n<p class=\"western\">This form of yoga is referred to as an active style of yoga. With this form of yoga you will move towards synchronizing breath with movement with different postures. This style has been known to improve the body, mind and spirit before practicing meditation.</p>\r\n<p class=\"western\"><b>Bhakti Yoga</b></p>\r\n<p class=\"western\">Also known as devotional yoga. This type of yoga incorporates chanting and storytelling as a way to develop your spiritual side. Music is often played while in this school of yoga which is often referred to as kirtan chanting.</p>\r\n<p class=\"western\"><b>Bikram Yoga</b></p>\r\n<p class=\"western\">The bikram practice of yoga is a style where you will be set in a heated room where a set of postures are carried out consecutively.</p>\r\n<p class=\"western\"><b>Hatha Yoga</b></p>\r\n<p class=\"western\">This form of yoga is the main foundation for many yoga variations. It incorporates poses, breathing techniques (<span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"http://www.yogajournal.com/category/poses/types/pranayama/\"><i>pranayama</i></a></u></span></span>) a meditation. All of these factors in <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.talltreehealth.ca/therapeutic-yoga-1/\">hatha yoga</a></u></span></span> are brought together to cultivate your mind body and spirit. Hatha Yoga is know to be a very relaxing form of yoga and a good foundation for your initial practice.</p>\r\n<p class=\"western\"><b>Iyengar Yoga</b></p>\r\n<p class=\"western\">This style of yoga focuses on specific alignment and uses cushions, blankets and straps. With this form of yoga you will hold poses longer then you would with other styles of yoga. It is use to heal physical tensions in you body and is a good form of physical therapy.</p>\r\n<p class=\"western\"><b>Kundalini Yoga</b></p>\r\n<p class=\"western\">When practicing this type of yoga it focuses on awakening the energy and base or core area to bring your energy levels up and bring awareness. Breathing, chanting and meditation can also be used in a repetitive cycle during your yoga practice.</p>\r\n<p class=\"western\"><b>Vinyasa Yoga</b></p>\r\n<p class=\"western\">Also known as the vinyasa flow, this style aligns your movement and your breath to create a steady flow of energy and relaxation. Breath is a big focus in this type of yoga making it very active and expressive. Your energy and breath will be incorporated into all your yoga poses each session will be developed as a journey between poses to increase your core strength and energy.</p>', 'Why is Yoga essential for the mind, body and spirit', '', 'inherit', 'closed', 'closed', '', '1707-revision-v1', '', '', '2017-01-23 01:30:02', '2017-01-23 01:30:02', '', 1707, 'http://www.choose2be.ca/1707-revision-v1/', 0, 'revision', '', 0);
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(1710, 1, '2017-01-24 04:05:13', '2017-01-24 04:05:13', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Rebecca who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet ?</h3>\r\n<div class=\"_4tdt _ua1\">I’ve met Rebecca at a Hula hoop workshop in Montreal years ago. It was a full week workshop and already Rebecca was so skilled and talented. We stayed in touch and I bumped into her at a Can fit Pro conference in Montreal. I’ve been following her since and she simply blows my mind. Rebecca lives the dream; she trains, performs and gets to go to many beautiful locations to teach workshops. I am so honor to feature her as an Inspirational Person. Guest what? She is originally from Comox, BC.</div>\r\n<div class=\"_4tdt _ua1\"></div>\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-1.jpg\"><img class=\"size-medium wp-image-1602 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-1-300x300.jpg\" alt=\"Rebecca Halls - Hula hoop - Hula hooping - dancer - Nanaimo - circus arts - Personal training - Personal trainer - Yoga - Yoga Instructor \" width=\"300\" height=\"300\" /></a>What motivates you to exercise?</strong>\r\nIf I’m not physically active I feel depressed. When I begin to move I feel my whole body wake up. Not just my muscles and bones but all the way down to the cellular level. I feel that my decision making is influenced in a positive way when I exercise. I feel happier, and I have more energy to give to others.\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nMy favorite modes of movement are GYROKINESIS®/GYROTONIC®, Yoga, Hooping &amp; Dance.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-13.jpg\"><img class=\"size-medium wp-image-1614 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-13-300x169.jpg\" alt=\"Rebecca Halls - Hula hoop - Hula hooping - dancer - Nanaimo - circus arts - Personal training - Personal trainer - Yoga - Yoga Instructor \" width=\"300\" height=\"169\" /></a>My biggest accomplishment happens every day when one of my students comes to me privately to tell me that they feel better than they did last week, or last year. This is for me the best gift any teacher, or movement therapist can receive.\r\n\r\n<strong>What is your superpower?</strong>\r\nEducation is my super power. I will share with you a quote I once heard from a young Afghani girl “Education is gold, it is something that nobody can take away from you.” These words touched my heart and ring completely true. No matter how much experience and knowledge I have, I will continue to study, take as many courses as I can to continue to learn, because education is precious, and keep our brains active keeps us young.\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-10.jpg\"><img class=\"size-medium wp-image-1611 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-10-300x200.jpg\" alt=\"Rebecca Halls - Hula hoop - Hula hooping - dancer - Nanaimo - circus arts - Personal training - Personal trainer - Yoga - Yoga Instructor \" width=\"300\" height=\"200\" /></a>I love to bake cookies! I think if you are going to cheat, it’s important to know all of the ingredients. Plus when you are baking you can add love to whatever you are making and share it with others.\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\n\r\nI am a juice addict. Cucumber, Apple, Celery &amp; Ginger with a hint of cayenne pepper. It’s refreshing yet warms you up. Perfect for exercising on a winter day!\r\n\r\n<strong>What are your goals and dreams?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-11.jpg\"><img class=\"size-medium wp-image-1612 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-11-200x300.jpg\" alt=\"Rebecca Halls - Hula hoop - Hula hooping - dancer - Nanaimo - circus arts - Personal training - Personal trainer - Yoga - Yoga Instructor \" width=\"200\" height=\"300\" /></a>My goal is to bring people together to create positive change in the world beginning on the individual level, and that each of these individuals is able to change the world through feeling better in their own body, mind and soul. I do this through my retreats, providing a beautiful environment for people to learn about yoga and the breath and develop a daily practice that they can take home with them. Creating lasting change in their lives, and the lives of those around them.\r\n\r\n<strong>Advice for a newbie?</strong>\r\nFind something that lights you up. Find other people who share your passion. Practice often. Find a teacher you vibe with. Travel, play, study, train, have fun, eat, sleep, repeat.\r\n\r\n<a href=\"http://rebecca-halls.com/\" target=\"_blank\" rel=\"nofollow\">rebecca-halls.com</a>\r\n<a href=\"http://instagram.com/bekahoop\" target=\"_blank\" rel=\"nofollow\">Instagram.com/bekahoop</a>\r\n\r\n<a href=\"http://rebecca-halls.com/retreats\" target=\"_blank\" rel=\"nofollow\">rebecca-halls.com/retreats</a>\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-6.jpg\"><img class=\"size-medium wp-image-1607 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-6-300x200.jpg\" alt=\"Rebecca Halls - Hula hoop - Hula hooping - dancer - Nanaimo - circus arts - Personal training - Personal trainer - Yoga - Yoga Instructor \" width=\"300\" height=\"200\" /></a>Trailblazer, creator &amp; master in movement, Rebecca Halls (B.F.A. Contemporary Dance Concordia 2009, E-RYT 200), is a Canadian yoga teacher, choreographer and hula hoop artist based in Los Angeles, California where she teaches the GYROTONIC® method at her private studio, DISCO GYM. She travels the globe to teach workshops &amp; retreats. She founded the Hoopurbia Festival in Berlin in 2012 and continues to produce and direct the festival in LA, Milan, Prague &amp; Berlin. She has been training in ballet &amp; gymnastics since age of five. She has travelled far and wide to gain knowledge about the spine and back bending through yoga, Russian and Mongolian contorsion methods, The Gyrotonic Method®, Gyrokinesis Exercise®, circus, dance, breath work, osteopathy and more.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-15.jpg\"><img class=\"alignnone size-medium wp-image-1616\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-15-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-12.jpg\"><img class=\"alignnone size-medium wp-image-1613\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-12-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-8.jpg\"><img class=\"alignnone size-medium wp-image-1609\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-8-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-7.jpg\"><img class=\"alignnone size-medium wp-image-1608\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-7-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-5.jpg\"><img class=\"alignnone size-medium wp-image-1606\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-5-227x300.jpg\" alt=\"\" width=\"227\" height=\"300\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-4.jpg\"><img class=\"alignnone size-medium wp-image-1605\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-4-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-3.jpg\"><img class=\"alignnone size-medium wp-image-1604\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-3-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-2.jpg\"><img class=\"alignnone size-medium wp-image-1603\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/12/Rebecca-Halls-2-300x300.jpg\" alt=\"Rebecca Halls - Hula hoop - Hula hooping - dancer - Nanaimo - circus arts - Personal training - Personal trainer - Yoga - Yoga Instructor \" width=\"300\" height=\"300\" /></a>\r\n\r\n</div>\r\n</div>', 'Rebecca Halls; Dancer, Performer, Yoga and Gyrotonic Instructor', '', 'inherit', 'closed', 'closed', '', '1598-revision-v1', '', '', '2017-01-24 04:05:13', '2017-01-24 04:05:13', '', 1598, 'http://www.choose2be.ca/1598-revision-v1/', 0, 'revision', '', 0),
(1711, 1, '2017-01-26 16:26:17', '2017-01-26 16:26:17', 'I’ve heard of Slava while participating in <a href=\"http://www.choose2be.ca/nanaimo-yoga-chris-duggan/\">Chris Dugga’s Rocket Asthanga</a> workshop at <a href=\"http://www.omtown.ca/\">Om town Yoga</a>. Chris refers to Slava as the Ido Portal of Vancouver. I’ve followed Ido Portal on social media and just found him so inspirational but he is from Israel. So when I heard that there was someone like him here in Vancouver, I googled him right away and started following him as well. I was very excited when he came to Nanaimo for a Movement Investigation workshop at <a href=\"http://www.omtown.ca/\">Om town Yoga</a> in the spring. I’ve really enjoyed his workshop and couldn’t get enough of him, lol… who could? I am so thrilled to share the post he wrote for my blog and to introduce him to you. Even better, he will be back at Om Town for another workshop in February. Check out the Youtube video at the bottom to see what the workshop is all about and <a href=\"http://www.omtown.ca/workshops\">click here to register</a>. Enjoy reading!\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Slava-2.jpg\"><img class=\"size-medium wp-image-1623 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Slava-2-300x300.jpg\" alt=\"Slave - Nanaimo - Movement investigation - Yoga Nanaimo - Bodyweight training - AcroYoga\" width=\"300\" height=\"300\" /></a>My name is Slava Goloubov, and I am a Vancouver, BC-based mover. For as long as I can remember, I have been curious about movement and complexity of expression. Being physical has always been a part of my life. I worked in the trades from age 14-22, specializing in HVAC and studying under some of the best tradesmen in the city. At the age of 22, I decided to change the direction of my life and attended a 10-day silent Vipassana course. In the silence, I contemplated a new path. By age 24, I was fully immersed in a new world studying yoga, meditation, and other complementary endeavours.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Slava-3.jpg\"><img class=\"size-medium wp-image-1624 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Slava-3-300x300.jpg\" alt=\"Slave - Nanaimo - Movement investigation - Yoga Nanaimo - Bodyweight training - AcroYoga\" width=\"300\" height=\"300\" /></a>Fast forward 5 years, and I now have the pleasure of teaching full-time in the city of Vancouver – facilitating over a dozen weekly classes, numerous teacher trainings, workshops, and international retreats. I am the co-founder of VanCityAcro, the official school of AcroYoga in Vancouver. Aside from my full-time practice as a Yogi, I constantly pursue different disciplines, from Hand-Balancing in the Circus, to spatial awareness in Gymnastics, to finding strength and fluidity in AcroYoga, Contact Dance and Capoeira.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Slava-5.jpg\"><img class=\"size-medium wp-image-1626 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Slava-5-300x300.jpg\" alt=\"Slave - Nanaimo - Movement investigation - Yoga Nanaimo - Bodyweight training - AcroYoga\" width=\"300\" height=\"300\" /></a>One of the most important aspects of my Movement mission is supporting the empowerment of others on similar paths. Yes, I can trace a common thread of physicality back through the various stages of my life. From my current vantage point, I can tie together the themes and the undercurrents of my expression across time. However, I am living proof that contrary to common misconception, it is not that some some of us are born with talent or skill, or that we need to be raised with a movement background from a young age to excel in a field. Just five years ago I couldn’t touch my toes.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Slava-4.jpg\"><img class=\"size-medium wp-image-1625 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Slava-4-300x240.jpg\" alt=\"\" width=\"300\" height=\"240\" /></a> Now, I’m traveling the globe on a mission of magnifying mobility. I aim to advance the accessibility of these healing, transformative, &amp; liberating practices for many people as possible, since I’ve seen their own effects on my life. As a male raised in the Western society and indoctrinated at an early age under its corresponding mentality, I recognize the “standard programming”, so to speak, that so many of us are subject to. There is a pervasiveness to this programming. Our culturally-agreed upon narrative tells us that our ability to fit into a pre-packaged box that serves said society will determine our worth. As a result, many men will go on to live a life that is never truly their own. They will be fed into a system from a young age and perpetuate a cycle of seeming “security” and “success”. But while this may seem to ensure that our “basic needs” are met, this leads to a life that is not truly liberated. We are fragile when we do not control our own destiny, when we are at the mercy of another’s whims. We are incomplete when we are making due with the mundane rather than living a life fully expressed.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Slava.jpg\"><img class=\"size-medium wp-image-1628 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Slava-300x300.jpg\" alt=\"Slave - Nanaimo - Movement investigation - Yoga Nanaimo - Bodyweight training - AcroYoga\" width=\"300\" height=\"300\" /></a>Finding movement as a lifestyle and career path has been the single most defining moment of my life thus far, and one that opens up countless opportunities for the future. More than movement itself, this world has removed dependence on any dogma for me. Now I know that even if movement were taken away from me for some reason, I have expanded my capacity for exploration. I have come to craft myself as a more capable human in all regards via my movements. I will continue to transfer these lessons to any realms I walk within. I feel the truest sense of security and freedom I’ve ever known, feeling empowered in shifting the course of my destiny at any moment as is necessary or true for me. The taste of this freedom is so sweet that I want to share it with the world. My greatest hope is for others to encounter their own experiences of the infinitude of exploration available to us. For me this comes via movement, and this medium is what I work within to offer others a taste of freedom’s nectar. It is my greatest joy to be offer service in a way that also fills my own cup simultaneously. I can’t think of a better way to live. I welcome you to walk with me on this path and explore the true potential that I know you have inside you.\r\n\r\nCheck out his website:\r\n\r\n<a href=\"http://www.slavagoloubov.com/\">http://www.slavagoloubov.com/</a>\r\n\r\n<a href=\"http://www.vancityacro.com/index.html\">http://www.vancityacro.com/index.html</a>\r\n\r\n[embed]https://youtu.be/4N4GM5Boeds[/embed]', 'Slava movement Investigation workshop: martial arts, yoga, bodyweight training, animal walk and more.', '', 'inherit', 'closed', 'closed', '', '1600-revision-v1', '', '', '2017-01-26 16:26:17', '2017-01-26 16:26:17', '', 1600, 'http://www.choose2be.ca/1600-revision-v1/', 0, 'revision', '', 0),
(1713, 1, '2017-02-02 16:36:30', '2017-02-02 16:36:30', '<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-6.jpg\"><img class=\"size-medium wp-image-1679 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-6-300x300.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"300\" height=\"300\" /></a>I love HIIT. HIIT stand for high intensity interval training. It\'s a highly effective training method that can get you in the best shape in least amount of time. Since I am a mom I don\'t have 2hours a day to devote to a gym, my time is limited. I now use HIIT to train and love it. Instead of taking so many rest like I had been previously been doing in a gym I can do much more in less time.   It allows me to be more present with the exercise I am doing and not have to worry about  counting repetitions. It can be more. Remember when you stay in our comfort zone you don\'t have the results you want. We have to get out of our comfort zone to get where we want to be. For example if you do cardiovascular exercise using the treadmill or the elliptic, it would be a good idea to switch thing<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> up. You can warm up for 5 minutes then do 30 seconds jogging, running or sprinting, then 90 seconds </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">of </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">fast pace walking. Do 5-10 intervals like these and then your regular stretch. That way you will burn more calories and improve your overall fitness. </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I use HIIT for strength training as well. There are so many different way</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> of doing it but </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">I </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">want to share with you my favorite ways of doing it. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">1- 30/10 </span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Choose four different strength exercise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. For example; squat or jump squat, push up, lunge or jump lunge and plank. Then set a timer for 30 seconds on, 10 seconds off,</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> for</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> 16 rounds. So you would perform each exercise in a circuit for 4 rounds total. This will take you 10 minutes. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">2- 20/10</span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Tabata timing is 20 seconds on, 10 seconds off and 8 rounds of it for a total of 4 minutes. This can be perform</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> with the same exercise for the 8 rounds or 2 different exercise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> that you alternate. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">3- 12/8 </span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">This one is an other of my favorite</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. You do 12 seconds of an exercise and 8 seconds harder without a pause for 3 rounds. A total of 1 minutes. For example full bodyweight squat for 12 seconds to jump squat for 8 seconds and repeat</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> for</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> a total of three time</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. This interval is only a minute but so intense. </span></span></span>\r\n<h3><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">4- 45/15</span></span></span></h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">Another simple interval that can be use</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> is 45 seconds on, 15 seconds off and do 6 rounds. I usually use 2 different exercises or alternate side. For example step up on a chair, I would put my right leg on my chair and do 45 seconds with </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">my </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">right leg, take 15 seconds to quickly stretch and catch my breath, then switch leg. Repeat 3 times on each leg for a total of 6 rounds. </span></span></span>\r\n\r\nI use HIIT in so many of my classes like Bootcamp, Butts &amp;Guts and I\'ve even thought <span lang=\"en-CA\">of using it in </span>Yoga interval<span lang=\"en-CA\">s</span> using similar techniques to switch thing<span lang=\"en-CA\">s</span> up. Have you use<span lang=\"en-CA\">d</span> them before? What is your favorite HIIT? Let me know your thought<span lang=\"en-CA\">s</span>.\r\n\r\n<a name=\"_GoBack\"></a><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT.jpg\"><img class=\" wp-image-1680 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-300x221.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"280\" height=\"206\" /></a><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-3.jpg\"><img class=\"alignnone wp-image-1676\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/HIIT-3-300x142.jpg\" alt=\"HIIT - High intensity interval training - Bootcamp - Nanaimo - weight loss - personal training -personal trainer\" width=\"285\" height=\"135\" /></a></span></span></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'High Intensity Interval Training aka HIIT', '', 'inherit', 'closed', 'closed', '', '1666-revision-v1', '', '', '2017-02-02 16:36:30', '2017-02-02 16:36:30', '', 1666, 'http://www.choose2be.ca/1666-revision-v1/', 0, 'revision', '', 0),
(1715, 1, '2017-02-05 17:57:13', '2017-02-05 17:57:13', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Sarah who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Sarah?</h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-2.jpg\"><img class=\"size-medium wp-image-1697 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-2-200x300.jpg\" alt=\"Sarah Raymond- dance - kids program - dance kids \" width=\"200\" height=\"300\" /></a>I’ve met Sarah when both of our little one</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> were a year old. We had coffee together and talk</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> about our passion for dance. I was so impress</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> by Sarah</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">’s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> business women skill. Years pass</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and we didn\'t</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> see</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> each other until last spring. We surprise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> each other at Jumping Jimmy each with one more kids. We tried catching up and discover</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> we would both be doing homeschooling with Island Connected for kindergarten. I feel really happy I now get to see Sarah on a weekly basis and that our little ones are connecting with each other. I’ve tried Sarah</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">’s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> dance classes and she is really knowledgeable. I really like that she tries to make affordable dance classes for families. Enjoy reading and getting to know her.</span></span></span>\r\n\r\n<strong>What motivates you to exercise?</strong>\r\nMy body just needs it. I find if I sit around all day, I start to get so sore! Exercising also allows me to have more energy, and I certainly need energy having two kids, homeschooling and running a business!\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nWell I dance a lot! And I love to go out social dancing at events as that is quite a workout! I also love going for long walks with my family outside seeing new places.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond.jpg\"><img class=\"size-medium wp-image-1698 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-300x300.jpg\" alt=\"Sarah Raymond- dance - kids program - dance kids \" width=\"300\" height=\"300\" /></a>Aside from giving birth to my two most beautiful babies, I’m super proud of my dance business. When I had my daughter, I realized how expensive dance was for children to learn. My vision was to have a place where all families can afford to put their child in a creative atmosphere. Within three years, we are over 200 students! We teach kids to adults and offer many dance styles! Hip Hop, Ballet/Jazz, Tap, Musical Theatre, Breakdance, Contemporary, Latin Dance, Swing, Line Dance and more! Our website has our full schedule: <a href=\"http://www.srdanceacademy.ca/\" target=\"_blank\" rel=\"nofollow\">www.srdanceacademy.ca</a>\r\n\r\n<strong>What is your superpower?</strong>\r\nI’m a great multi-tasker. I never seem to be able to do one task at a time. I always have five projects on the go. I also have a great memory. Its rare for me to write notes down on paper. If I do by chance write it on paper, I usually lose it! lol\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\nRed Wine and Chocolate <img class=\"_1ift _2560 img\" src=\"https://www.facebook.com/images/emoji.php/v6/z4c/1/16/1f642.png\" alt=\"🙂\" />\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nI love creating fun salads. Tonight I made a green salad with mangos, tomatoes, avocados, cucumbers and dates. Topped it with olive oil and it was amazing! Another one of my favourite recipes are my chicken enchiladas!\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nFor 2017 I plan on getting myself back on track with competitions. I compete in the UCWDC dance circuit and the world championships are in San Francisco next January. I’m going to start with a competition in March in Calgary and go from there. Who knows, maybe I will make it to worlds this year!\r\n\r\n<strong>Advice for a newbie?</strong>\r\nFind something you love and stay dedicated. If you miss a day/class thats okay just get back into your groove. Your body will thank you for it!\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Sarah Raymond and her love for dance', '', 'inherit', 'closed', 'closed', '', '1658-revision-v1', '', '', '2017-02-05 17:57:13', '2017-02-05 17:57:13', '', 1658, 'http://www.choose2be.ca/1658-revision-v1/', 0, 'revision', '', 0),
(1716, 1, '2017-02-05 18:02:30', '2017-02-05 18:02:30', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Denise who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Denise?</h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin.jpg\"><img class=\"size-medium wp-image-1705 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-300x300.jpg\" alt=\"running Nanaimo -  running clinic Nanaimo -running -  running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"300\" /></a>I’ve met Denise at a Yoga class at Om Town Yoga. We soon discover</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> that we both taught Bootcamp and love</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> fitness. I’ve been following Denise on social media and I am inspire</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> by al</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">l</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> the running she does. She doesn’t let anything stop her and she want</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> to make a difference in people</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">’s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> life. She teach</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">es</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> running clinic</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and help</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> people with all the knowledge and experience she has.</span></span></span>\r\n\r\n</div>\r\n</div>\r\n<p class=\"p1\"><span class=\"s1\"><b>What motivates you to exercise?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\">I exercise for health, and because it just feels good.  If I can get outside and run or jump or ski or snowshoe or swim or whatever with friends, it is so much fun.  Sure it is exercise, but it also feels like play.  I like to play outside! I know people who get to my age, 60, or are even younger and think that they are too old to exercise or to get into better shape, but there is never a \"too old\" age or a \"too out of shape\" to do that! </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What activity/workout do you prefer?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-5.jpg\"><img class=\"size-medium wp-image-1702 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-5-300x300.jpg\" alt=\"running Nanaimo -  running clinic Nanaimo -running -  running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"300\" /></a>I love to run.  I especially love to run on trails in the woods with friends.  The soft trails, the roots, the rocks, the ups, the downs; they are all challenging and makes me feel so alive. Even if I\'ve run the same trail, over and over again, I still see beauty in every vista, just as I did the first time I ran it. </span></p>\r\n<p class=\"p1\"><span class=\"s1\">Um, can I have a second favorite?  I love running on the track.  I love running fast for short distances, i.e. sprinting.  I recently joined a track club and oh my goodness, I found my people! </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What is your biggest accomplishment?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-4.jpg\"><img class=\"size-medium wp-image-1701 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-4-300x300.jpg\" alt=\"running Nanaimo -  running clinic Nanaimo -running -  running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"300\" /></a>To still be running and being competitive at 60+ and to keep inspiring others to do the same. </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What is your superpower?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\">I can run trails, road, track and cross country.  I can pretty much run anywhere, on any surface and any distance... no, wait, I have never and will never run a marathon or anything longer!  Maybe with all these different types of running, you might think that I have an inability to make up my mind about which event I should specialize, but if I can do them all and still have fun, why shouldn\'t I?  I\'m just going to keep doing them all as long as I can! </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What is your favorite dish/recipe?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-2.jpg\"><img class=\"size-medium wp-image-1699 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-2-200x300.jpg\" alt=\"running Nanaimo -  running clinic Nanaimo -running -  running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"200\" height=\"300\" /></a>I love fresh locally caught, wild BC salmon (Coho, Sockeye or Spring).  I like it cooked on a BBQ or under the oven broiler with a simple marinade of olive oil and soy sauce.  Salmon is so delicious and nutritious. </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What is your cheat treat?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\">Some might think I love Nanaimo Bars because of my Nanaimo Bar Trail Run and sure I do, but my real downfall is bread. I love it in every format, with eggs, with cheese, with butter, with honey, etc.  Oh, wait, I mustn\'t forget Cheezies and rosé wine. Yes, even athletes must indulge once in a while!</span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What are your goals and dreams?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-3.jpg\"><img class=\"size-medium wp-image-1700 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-3-300x225.jpg\" alt=\"running Nanaimo -  running clinic Nanaimo -running -  running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"225\" /></a>I want to take people running in wonderful places all over the world.  I want to travel, to run, to tour, to eat, to drink and to share. Oh and to keep running as long as I can!</span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>Advice for a newbie?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\">Just pick a sport and give it a try.  If you don\'t like it, try another one.  Keep moving. Don\'t think that just because you age, you have to give up! And don\'t let anyone talk you out of what you really want to do! </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-6.jpg\"><img class=\"size-medium wp-image-1703 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-6-300x200.jpg\" alt=\"running Nanaimo -  running clinic Nanaimo -running -  running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"200\" /></a>If you want to run, join a \"learn to run clinic\" at a running store or download a \"learn to run program\" (e.g. Sun Fun Run) and do it with a friend (that\'s how I did it... best thing that ever happened to me!) and keep on running!  If you think you are too old to run, partner with someone younger: they will keep you young and you will inspire them - it works both ways! </span></p>\r\n<p class=\"p1\"><span class=\"s1\">Denise Bonin </span></p>\r\n<p class=\"p3\"><span class=\"s2\"><a href=\"http://gottarun.ca/\">GottaRun.ca</a></span></p>', 'Inspirational Person: Denise Bonin', '', 'inherit', 'closed', 'closed', '', '1649-revision-v1', '', '', '2017-02-05 18:02:30', '2017-02-05 18:02:30', '', 1649, 'http://www.choose2be.ca/1649-revision-v1/', 0, 'revision', '', 0);
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(1717, 1, '2017-02-05 18:05:47', '2017-02-05 18:05:47', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\">\r\n<p class=\"entry-content\">I want to feature people like Jessica who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"entry-content\" style=\"text-align: center;\">How did I meet Jessica?</h3>\r\n<p class=\"entry-content\" style=\"text-align: left;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-2.jpg\"><img class=\"size-medium wp-image-1686 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-2-300x300.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"300\" /></a><a name=\"_GoBack\"></a><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I’ve met Jessica while teaching kids Yoga at Pacific Gardens</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> Co-Housing</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. We quickly became friend</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and since </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">then </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">she</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> has</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> been an inspiration to me. Jessica is a chiropractor and with her husband Glenn they own Reed family chiropractic. She homeschool</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> her two children and is a Yoga instructor. I often wonder how she balance</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> all of this! I advise anyone that need</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> a chiropractor to go see them at their office. After all they are both from chiropractor families and they lead their life by example. </span></span></span></p>\r\n<p class=\"entry-content\"><strong>What motivates you to exercise?</strong>\r\nThe need for sanity!</p>\r\n<strong>What activity/workout do you prefer?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-.jpg\"><img class=\"size-medium wp-image-1687 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed--300x300.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"300\" /></a>Running for sure. Yoga is a very close second. I do love a good workout with weights though!\r\n\r\nWhat is your biggest accomplishment?\r\nIt is hard to choose between a) my children (I’m so proud of them) and; b) graduating from Chiropractic college in 2004.\r\n\r\n<strong>What is your superpower?</strong>\r\nBalancing homeschooling, my chiropractic practice at Reed Family Wellness Centre and teaching yoga at The Wellspring. Plus, I can wiggle my ears!\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-1.jpg\"><img class=\"size-medium wp-image-1685 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-1-300x225.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"225\" /></a>I believe in balance and chocolate is definitely my Achilles’ heel!\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nMango prawns\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nTo feel serene. I feel that’s a pretty big dream!\r\n\r\n<strong>Advice for a newbie?</strong>\r\n\r\n</div>', 'Inspirational Person Jessica Reed chiro', '', 'inherit', 'closed', 'closed', '', '1656-revision-v1', '', '', '2017-02-05 18:05:47', '2017-02-05 18:05:47', '', 1656, 'http://www.choose2be.ca/1656-revision-v1/', 0, 'revision', '', 0),
(1720, 1, '2017-04-20 08:00:51', '2017-04-20 08:00:51', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Leigh-Ann who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Leigh-Ann?</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3499.jpg\"><img class=\"size-medium wp-image-1760 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3499-225x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"225\" height=\"300\" /></a>I’ve met Leigh-Ann while going to Can Fit Pro conference in Vancouver in December. I took the first ferry and saw someone that I knew that was with her. At first I was a bit intimidate by her beauty and strong physique but she definitely sweet talked me, lol. Often we can judge people by their appearance, thinking they are superficial, but we don’t know their story. Leigh-Ann story is amazing, she is a strong woman inside out. She is a role model and has so much to offer to other. She strikes me as a down to earth, strong, beautiful, open-minded, perseverant woman. Big congratulation to Leigh-Ann, she just became N.P.A.A. Pro in the fitness model category. Enjoy reading!\r\n\r\n<strong><span style=\"font-size: large;\">What motivates you to exercise?</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/FullSizeRender.jpg\"><img class=\"size-medium wp-image-1758 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/FullSizeRender-179x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"179\" height=\"300\" /></a><span style=\"font-size: large;\">When I work out, I feel this amazing sense of strength, both mentally and physically, it empowers me and helps me center myself. Being in the gym, pushing forward, gives me this natural high that I can’t seem to find anywhere else. Fitness has changed my life in so many ways. It’s enabled me to achieve goals that I could never have imagined reaching. The gym is definitely my church. I am so grateful for the fitness family that I’ve been adopted into. The support and friends that I have made in the gym, have been so positive and have always helped lift me up. I am definitely inspired to help others in return. I love it when people come up to me and let me know I have inspired them when they’ve wanted to quit! I believe that working out is eighty percent mental and twenty percent physical, it’s all in your head. If you think you can or you think you can’t, you’re absolutely right!</span>\r\n\r\n<strong><span style=\"font-size: large;\">My favorite exercise in the gym:</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3496.jpg\"><img class=\"size-medium wp-image-1747 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3496-130x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"130\" height=\"300\" /></a>That would have to be lifting free weights. I love the empowering feeling of strength I get from lifting. I find most women have the misconception that to loose weight they should do cardio. Although cardio is great! You actually burn more calories with more muscle at resting periods. Meaning, while you are sleeping, you are actually burning double the calories if you put in a solid workout before. I also believe you don’t have to look masculine with muscle. Maybe it’s just me, but I don’t think I look manly at all when competing with a shiny bikini, spray tan and the long nails. I believe you can look very feminine with having a lot of muscle as a woman. I also love incorporating hot yoga into my routine. Starting my day with an early 6:30 a.m. class really centers me and helps me stay focused so I can channel all my energy in the right direction.\r\n\r\n<strong><span style=\"font-size: large;\">My Biggest accomplishment:</span></strong>\r\nThe greatest achievement as of late would be receiving my N.P.A.A. Pro Card in the fitness model category. Becoming a professional bodybuilder hasn’t been easy. Doing my first competition 5 years ago in Kelowna took a lot of nerve, but I would have to tell you, I am now addicted.\r\n\r\n<strong><span style=\"font-size: large;\">What is my superpower:</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/Leigh-Ann.jpg\"><img class=\"size-full wp-image-1766 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/Leigh-Ann.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"160\" height=\"160\" /></a>Well I definitely don’t feel like I have a superpower all the time. Working out in the gym always has its ups and downs. It is what you do with those downs that defines you. It’s a lot like life in general, you have a down, you can stay down, be depressed got get back up and push yourself through it. I believe anybody can achieve their goals in the gym. We all just have to beat our own self limiting thoughts. Planting positive seeds, being proactive and telling yourself you can is ninety percent of the work in the gym. I find having a likeminded great group of positive friends is a great catalyst which helps push me through. If you have people in your life that are positive and always telling you that you can, chances are you’re going to do it. I love positive energy, I enjoy encouraging others including my eight year old son, not to give up if you want to be good at something. It takes failures to succeed in this life. So many times I’ve wanted to quit before a competition. I would have a mini meltdown but then I would remind myself of what I would tell my son. I love coming home to him seeing me with new trophies, it’s priceless. To show him that if you don’t give up, you can accomplish anything. When I’m feeling down and want to give in, he always reminds me that “no matter how hard it gets, if you want to accomplish your goals, you can’t quit!”\r\n\r\n<strong><span style=\"font-size: large;\">Favorite dish:</span></strong>\r\nWell I love creating my own masterpieces in the kitchen. Since embarking on this bodybuilding adventure, I have really turned my diet around. What you eat is so important as to what you’re going to get as your striving for it. I’ve become quite the mad scientist in the kitchen. I’m big on egg whites, salmon, seeds, veggies, oatmeal and I make various dishes with all the above. I really enjoy taking a recipe and turning it into a healthy one. Pumpkin pie with an almond crust or as crazy as it sounds pizza into cauliflower crust pizza. “If it’s not green, it’s not clean!” Protein balls are always fun, quick, easy and they always get better with different twists. They are always very easy to bring with you on the go so that you don’t have to eat any of that unhealthy fast food in desperation.\r\n\r\n<span style=\"font-size: large;\"><strong>Favorite Cheat:</strong> </span>\r\nI think when you stat leading a healthy lifestyle you really don’t crave sugars or unhealthy oils etc. When you feel so good in eating healthy you really feel the effects when you don’t eat healthy. You have to balance everything, I would say if I do cheat sometimes I love to have that sinful sushi with tempura and sauces with a glass of red wine. So yummy, but hold the white rice please. I only do brown.\r\n\r\n<strong><span style=\"font-size: large;\">Goals and dreams:</span></strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/17021465_10154905784880196_9025217456312163918_n.jpg\"><img class=\"size-medium wp-image-1809 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/17021465_10154905784880196_9025217456312163918_n-168x300.jpg\" alt=\"Leigh-Ann - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"168\" height=\"300\" /></a>Well like I said I find eighty percent of the work in the gym is your mind. I think the rest becomes a lot easier when you find your inner strength. For that you need to work on your mind as much as your body. In 2017 I want to practice meditation more and being mindful. Do more in personal development and practice more on being centered. Outdoor adventures are great with friends, I really love being in nature, it’s such a positive feed for the body, mind and soul. I would also like to compete in April for my Pro card Elite or go to do a competition in the United States for I.F.B.B. In doing that I love helping others go through their challenges of doing their first competition. We have a great group of girls that go to these competitions together. A lot of times I feel I wouldn’t have been able to compete without them. The support I’ve received from the bodybuilding community is awesome. We are not competitive with each other, we travel together, tan, eat, etc. Our little family, helping one another and sharing big memories together in our lives.\r\n\r\n<strong><span style=\"font-size: large;\">Advice for newbies:</span></strong>\r\nMake a clear goal, visualize it and know why you are doing it. Do something small everyday positive to work towards achieving that big goal! Don’t let anyone or anything get in your way. The more challenges and barriers you have to go through to get there, the sweeter the victory!\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Leigh-Ann Smith and Weight Training Athlete', '', 'publish', 'open', 'open', '', 'inspirational-person-leigh-ann-weight-training', '', '', '2017-09-15 15:38:08', '2017-09-15 15:38:08', '', 0, 'http://www.choose2be.ca/?p=1720', 0, 'post', '', 0),
(1718, 1, '2017-02-06 20:39:56', '2017-02-06 20:39:56', '', 'Holistic nutrition', '', 'inherit', 'open', 'closed', '', 'holistic-nutrition', '', '', '2017-02-06 20:40:53', '2017-02-06 20:40:53', '', 46, 'http://www.choose2be.ca/wp-content/uploads/2016/02/Holistic-nutrition.jpg', 0, 'attachment', 'image/jpeg', 0),
(1721, 1, '2017-02-14 22:22:45', '2017-02-14 22:22:45', '', 'Leigh-Ann 1', '', 'inherit', 'open', 'closed', '', 'leigh-ann-1', '', '', '2017-02-14 22:22:45', '2017-02-14 22:22:45', '', 1720, 'http://www.choose2be.ca/wp-content/uploads/2017/02/Leigh-Ann-1.jpg', 0, 'attachment', 'image/jpeg', 0),
(1722, 1, '2017-02-14 22:22:47', '2017-02-14 22:22:47', '', 'Leigh-Ann', '', 'inherit', 'open', 'closed', '', 'leigh-ann', '', '', '2017-02-14 22:22:47', '2017-02-14 22:22:47', '', 1720, 'http://www.choose2be.ca/wp-content/uploads/2017/02/Leigh-Ann.jpg', 0, 'attachment', 'image/jpeg', 0),
(1723, 1, '2017-02-14 22:28:09', '2017-02-14 22:28:09', '<u><b>Leigh Ann Smith : Inspirational</b></u>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">What motivates me to exercise?</span>\r\n\r\n<span style=\"font-size: large;\">When I work out, I feel this amazing sense of strength, both mentally and physically, it empowers me and helps me center myself. Being in the gym, pushing forward, gives me this natural high that I can’t seem to find anywhere else. Fitness has changed my life in so many ways. It’s enabled me to achieve goals that I could never have imagined reaching. The gym is definitely my church. I am so grateful for the fitness family that I’ve been adopted into. The support and friends that I have made in the gym, have been so positive and have always helped lift me up. I am definitely inspired to help others in return. I love it when people come up to me and let me know I have inspired them when they’ve wanted to quit! I believe that working out is eighty percent mental and twenty percent physical, it’s all in your head. If you think you can or you think you can’t, you’re absolutely right!</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">My favorite exercise in the gym:</span>\r\n\r\n<span style=\"font-size: large;\">That would have to be lifting free weights. I love the empowering feeling of strength I get from lifting. I find most women have the misconception that to loose weight they should do cardio. Although cardio is great! You actually burn more calories with more muscle at resting periods. Meaning, while you are sleeping, you are actually burning double the calories if you put in a solid workout before. I also believe you don’t have to look masculine with muscle. Maybe it’s just me, but I don’t think I look manly at all when competing with a shiny bikini, spray tan and the long nails. I believe you can look very feminine with having a lot of muscle as a woman. I also love incorporating hot yoga into my routine. Starting my day with an early 6:30 a.m. class really centers me and helps me stay focused so I can channel all my energy in the right direction.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">My Biggest accomplishment:</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">The greatest achievement as of late would be receiving my N.P.A.A. Pro Card in the fitness model category. Becoming a professional bodybuilder hasn’t been easy. Doing my first competition 5 years ago in Kelowna took a lot of nerve, but I would have to tell you, I am now addicted.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">What is my superpower:</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">Well I definitely don’t feel like I have a superpower all the time. Working out in the gym always has its ups and downs. It is what you do with those downs that defines you. It’s a lot like life in general, you have a down, you can stay down, be depressed got get back up and push yourself through it. I believe anybody can achieve their goals in the gym. We all just have to beat our own self limiting thoughts. Planting positive seeds, being proactive and telling yourself you can is ninety percent of the work in the gym. I find having a likeminded great group of positive friends is a great catalyst which helps push me through. If you have people in your life that are positive and always telling you that you can, chances are you’re going to do it. I love positive energy, I enjoy encouraging others including my eight year old son, not to give up if you want to be good at something. It takes failures to succeed in this life. So many times I’ve wanted to quit before a competition. I would have a mini meltdown but then I would remind myself of what I would tell my son. I love coming home to him seeing me with new trophies, it’s priceless. To show him that if you don’t give up, you can accomplish anything. When I’m feeling down and want to give in, he always reminds me that “no matter how hard it gets, if you want to accomplish your goals, you can’t quit!”</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">Favorite dish:</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">Well I love creating my own masterpieces in the kitchen. Since embarking on this bodybuilding adventure, I have really turned my diet around. What you eat is so important as to what you’re going to get as your striving for it. I’ve become quite the mad scientist in the kitchen. I’m big on egg whites, salmon, seeds, veggies, oatmeal and I make various dishes with all the above. I really enjoy taking a recipe and turning it into a healthy one. Pumpkin pie with an almond crust or as crazy as it sounds pizza into cauliflower crust pizza. “If it’s not green, it’s not clean!” Protein balls are always fun, quick, easy and they always get better with different twists. They are always very easy to bring with you on the go so that you don’t have to eat any of that unhealthy fast food in desperation.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">Favorite Cheat: </span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">I think when you stat leading a healty lifestyle you really don’t crave sugars or unhealthy oils etc. When you feel so good in eating healthy you really feel the effects when you don’t eat healthy. You have to balance everything, I would say if I do cheat sometimes I love to have that sinful sushi with tempura and sauces with a glass of red wine. So yummy, but hold the white rice please. I only do brown.</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">Goals and dreams:</span>\r\n\r\n<a name=\"_GoBack\"></a> <span style=\"font-size: large;\">Well like I said I find eighty percent of the work in the gym is your mind. I think the rest becomes a lot easier when you find your inner strength. For that you need to work on your mind as much as your body. In 2017 I want to practice meditation more and being mindful. Do more in personal development and practice more on being centered. Outdoor adventures are great with friends, I really love being in nature, it’s such a positive feed for the body, mind and soul. I would also like to compete in April for my Pro card Elite or go to do a competition in the United States for I.F.B.B. In doing that I love helping others go through their challenges of doing their first competition. We have a great group of girls that go to these competitions together. A lot of times I feel I wouldn’t have been able to compete without them. The support I’ve received from the bodybuilding community is awesome. We are not competitive with each other, we travel together, tan, eat, etc. Our little family, helping one another and sharing big memories together in our lives.</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-size: large;\">Advice for newbies:</span>\r\n\r\n&nbsp;\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/Leigh-Ann-1.jpg\"><img class=\"alignnone size-medium wp-image-1721\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/Leigh-Ann-1-240x300.jpg\" alt=\"\" width=\"240\" height=\"300\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/Leigh-Ann.jpg\"><img class=\"alignnone size-medium wp-image-1722\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/Leigh-Ann.jpg\" alt=\"\" width=\"160\" height=\"160\" /></a><span style=\"font-size: large;\">Make a clear goal, visualize it and know why you are doing it. Do something small everyday positive to work towards achieving that big goal! Don’t let anyone or anything get in your way. The more challenges and barriers you have to go through to get there, the sweeter the victory!</span>', 'Inspirational Person: Leigh-Ann Smith and Weight Training Athlete', '', 'inherit', 'closed', 'closed', '', '1720-revision-v1', '', '', '2017-02-14 22:28:09', '2017-02-14 22:28:09', '', 1720, 'http://www.choose2be.ca/1720-revision-v1/', 0, 'revision', '', 0),
(1725, 1, '2017-02-15 21:18:11', '2017-02-15 21:18:11', '<h3 style=\"text-align: center;\"><img class=\"so-widget-image alignnone\" title=\"Bodyweight exercise\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/free-weights-or-machines-fb.jpg\" alt=\"Bodyweight exercise - weight training - Nanaimo- personal training\" width=\"1200\" height=\"630\" /></h3>\r\n<h2 style=\"text-align: center;\"><strong>Are bodyweight exercises (calisthenics) the right way to exercise? </strong></h2>\r\n<h2 style=\"text-align: center;\"><strong>Are they better than weight training?</strong></h2>\r\n<p style=\"text-align: justify;\">With all the hype about bodyweight exercises, I thought it was important to share my views about it with you. I have to admit, I love bodyweight training; squats, lunges, planks, push ups, rowing, chin ups, even burpees. But I also love my kettlebell and dumbbells.</p>\r\n<p style=\"text-align: justify;\">With the experience I have acquired, I know that bodyweight exercises are not always appropriate. For example, if you are a beginner, are recovering from an injury, are ageing or trying to build strength, I think weight training is a better place to start.</p>\r\n<p style=\"text-align: justify;\">Weight-training exercises require more or less balance, coordination, stability, and proprioception. Be sure to work with a professional like your <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">personal trainer</a> who is able to get you started with the right exercises.</p>\r\n<strong>Progression of an exercise:</strong>\r\n<ul>\r\n 	<li>Level 1: Isolate and Educate.  At this level, the person will contract an isolated muscle. Pre determine movement like a chest press on a machine in a gym. At this level, you often have a bench or seat to keep your spine in proper alignment. These types of exercises are generally safest.</li>\r\n 	<li>Level 2: Add resistance: free weights, elastic bands. For example, a chest press with dumbbells.</li>\r\n 	<li>Level 3: Add functional training positions. Move away from bench and seat; try to bring more awareness to spinal alignment.</li>\r\n 	<li>Level 4: Increase the resistance especially on core stabilizer muscles. Bodyweight exercise like push ups or chest presses using a tube while standing on one leg.</li>\r\n 	<li>Level 5: Add balance challenges, speed and rotational movement. At this level the risk of injury is higher. Applying plyometric movement; for example, push-up claps or push ups using a stability ball.</li>\r\n</ul>\r\n<strong>Why I love bodyweight exercises</strong>\r\n<ul>\r\n 	<li>It’s easy to find exercise variations to suit everyone’s individual needs. For example, you could do an elevated push up, on your knees or decline, depending on the intensity you seek.</li>\r\n 	<li>It’s convenient, you can do it anywhere, no excuses about not having the right piece of equipment, time to go to the gym or enough money to buy equipment. Everything you need is right there! I love using them in my <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">group classes</a> and also when I do <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">personal training</a>.</li>\r\n</ul>\r\n<p style=\"text-align: justify;\">If you love bodyweight exercise/calisthenics but don’t know where to start, I recommend the <a href=\"http://www.choose2be.ca/product/global-bodyweight-athlete-training-program/\">Global Bodyweight Athlete Program</a> by Mike Fitch. This amazing program takes you through the basics of bodyweight exercise to the most advanced progression of an exercise. It’s the most structured fitness program I’ve seen that can take a complete beginner to advanced movements, such as muscle up, handstand, Human flag, Single Arm Push Up, Pistol Squat… It’s also loaded with knowledge and recovery days, such as Self Myofascial Release, Mobility, Breathwork, and Core.</p>\r\nIf you enjoyed reading this post, please post a comment.\r\n\r\nIn gratitude, Vero\r\n\r\n<img class=\"so-widget-image aligncenter\" title=\"Bodyweight exercise\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/04/images.jpg\" alt=\"Bodyweight exercise - weight training - Nanaimo- personal training\" width=\"311\" height=\"162\" />', 'Bodyweight Training or Weight Training?', '', 'inherit', 'closed', 'closed', '', '209-revision-v1', '', '', '2017-02-15 21:18:11', '2017-02-15 21:18:11', '', 209, 'http://www.choose2be.ca/209-revision-v1/', 0, 'revision', '', 0),
(1726, 1, '2017-02-16 21:53:13', '2017-02-16 21:53:13', '', 'IMG_3402', '', 'inherit', 'open', 'closed', '', 'img_3402', '', '', '2017-02-16 21:54:21', '2017-02-16 21:54:21', '', 1707, 'http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3402.jpg', 0, 'attachment', 'image/jpeg', 0),
(1727, 1, '2017-02-16 21:53:15', '2017-02-16 21:53:15', '', 'IMG_3398', '', 'inherit', 'open', 'closed', '', 'img_3398', '', '', '2017-02-16 21:53:48', '2017-02-16 21:53:48', '', 1707, 'http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3398.jpg', 0, 'attachment', 'image/jpeg', 0),
(1728, 1, '2017-02-16 21:53:17', '2017-02-16 21:53:17', '', 'IMG_3397', '', 'inherit', 'open', 'closed', '', 'img_3397', '', '', '2017-02-16 21:53:31', '2017-02-16 21:53:31', '', 1707, 'http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3397.jpg', 0, 'attachment', 'image/jpeg', 0),
(1729, 1, '2017-02-18 21:31:41', '2017-02-18 21:31:41', '<p class=\"western\"><b>Why is Yoga essential for the mind, body and spirit</b></p>\n<p class=\"western\">Yoga is an amazing body mind spirit practice you should experience, regardless of your body type, income or background anyone can feel the effects of becoming calmer and stronger as they practice yoga.</p>\n<p class=\"western\">It\'s a practice that brings together the body, mind and sprit, it is know that once we practice the physical poses we are also training our minds and flourishing our spirit, when applied in will increase flexibility, increase your core strength and focus your energy while calming your mind.</p>\n<p class=\"western\">When I first started my journey at <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.talltreehealth.ca/therapeutic-yoga-1/\">Yoga Studio Victoria</a></u></span></span>, I was quite nervous, as it was totally new, I brought my nervous tension to the mat. Yoga is not about denying how you feel about something, you will learn that your body is tight in certain areas, your calves or hips and you fill find where your nervous balances in your body make you sweat. The best think about yoga is you can be fully aware of your feelings and bring them along with you.</p>\n<p class=\"western\"><b>Phrases you mind find useful knowing </b></p>\n<p class=\"western\"><b>Heart Center</b></p>\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3397.jpg\"><img class=\" wp-image-1728 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3397.jpg\" alt=\"Yoga -Yoga Nanaimo\" width=\"142\" height=\"132\" /></a>You may hear this term which refers to the area in front of your chest, often you will be instructed to <i>“bring your hands to meet your center”. </i>This is a place of energy and emotion, in many poses you can dip your head down to your heart below the center as a symbolic gesture to lead a life from the heart.</p>\n<p class=\"western\"><b>Tuck the tailbone</b></p>\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3398.jpg\"><img class=\"size-full wp-image-1727 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3398.jpg\" alt=\"Yoga -Yoga Nanaimo\" width=\"259\" height=\"195\" /></a>In some yoga poses you may be asked to <i>“tuck your tailbone”.</i> You can think of this pose as pulling your navel towards your spine. Often we lets our lower back sway, allowing our stomach and buttocks to stick out in a forward motion subconsciously. This is not a posture to improve vanity but a way to re align the spine and strengthen the core.</p>\n<p class=\"western\"><b>Core</b></p>\n<p class=\"western\">The core often referred to as a group of muscles at the center of the body, this includes the lower back and abdomen. This is one of the most important areas to strengthen in your yoga practice as all yoga poses radiate from the body\'s core area. Having a strong core is a great way to release tension and draw on your strength.</p>\n<p class=\"western\"><b>Root down and rise up</b></p>\n<p class=\"western\">This is a phrase you may hear to remind you to feel the connection of your body to the ground. This is about setting up your foundation in your pose and using it to its full extent. If you can find the time to improve and strengthen your foundation you can begin to shine in your yoga practice.</p>\n<p class=\"western\"><b>Adopt a neutral spine</b></p>\n<p class=\"western\">This phrase may be incorporated into your yoga practice where you can be asked to work on setting a neutral spine. Think of your spine as an energy cord that runs up and down your body from the top of your head to the base of your spine. Your instructor may prompt you to keep your spine neutral, which means never arched or hunched.</p>\n<p class=\"western\"><b>Heel to heel</b></p>\n<p class=\"western\">In some poses such as the warrior poses, you will be asked to keep your heel\'s aligned. This basically means to look towards your feet, you should be able to draw an invisible line from the heel of your front foot to the heel of your back foot.</p>\n<p class=\"western\"><b>Yoga styles – what are the different styles of yoga?</b></p>\n<p class=\"western\"><b>Ashtanga Yoga</b></p>\n<p class=\"western\">This form of yoga is referred to as an active style of yoga. With this form you will move towards synchronizing breath with movement with different postures. This style has been known to improve the body, mind and spirit before practicing meditation.</p>\n<p class=\"western\"><b>Bhakti Yoga</b></p>\n<p class=\"western\">Also known as devotional yoga. This type of yoga incorporates chanting and storytelling as a way to develop your spiritual side. Music is often played while in this school of yoga which is often referred to as kirtan chanting.</p>\n<p class=\"western\"><b>Bikram Yoga</b></p>\n<p class=\"western\">The bikram practice of yoga is a style where you will be set in a heated room where a set of postures are carried out consecutively.</p>\n<p class=\"western\"><b>Hatha Yoga</b></p>\n<p class=\"western\">This form of yoga is the main foundation for many yoga variations. It incorporates poses, breathing techniques (<span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"http://www.yogajournal.com/category/poses/types/pranayama/\"><i>pranayama</i></a></u></span></span>) a meditation. All of these factors in <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.talltreehealth.ca/therapeutic-yoga-1/\">hatha yoga</a></u></span></span> are brought together to cultivate your mind body and spirit. Hatha Yoga is know to be a very relaxing form of yoga and a good foundation for your initial practice.</p>\n<p class=\"western\"><b>Iyengar Yoga</b></p>\n<p class=\"western\">This style of yoga focuses on specific alignment and uses cushions, blankets and straps. With this form of yoga you will hold poses longer then you would with other styles of yoga. It is use to heal physical tensions in you body and is a good form of physical therapy.</p>\n<p class=\"western\"><b>Kundalini Yoga</b></p>\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3402.jpg\"><img class=\"alignright wp-image-1726\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3402-300x276.jpg\" alt=\"Yoga -Yoga Nanaimo - Yoga classes - Yoga teacher - Yoga instructor Nanaimo - Vinyasa Yoga- Yin Yoga - Power Yoga\" width=\"164\" height=\"151\" /></a>When practicing this type of yoga it focuses on awakening the energy and base or core area to bring your energy levels up and bring awareness. Breathing, chanting and meditation can also be used in a repetitive cycle during your yoga practice.</p>\n<p class=\"western\"><b>Vinyasa Yoga</b></p>\n<p class=\"western\">Also known as the vinyasa flow, this style aligns your movement and your breath to create a steady flow of energy and relaxation. Breath is a big focus in this type of yoga making it very active and expressive. Your energy and breath will be incorporated into all your yoga poses each session will be developed as a journey between poses to increase your core strength and energy.</p>', 'Why is Yoga essential for the mind, body and spirit', '', 'inherit', 'closed', 'closed', '', '1707-autosave-v1', '', '', '2017-02-18 21:31:41', '2017-02-18 21:31:41', '', 1707, 'http://www.choose2be.ca/1707-autosave-v1/', 0, 'revision', '', 0),
(1730, 1, '2017-02-16 21:57:58', '2017-02-16 21:57:58', '<p class=\"western\"><b>Why is Yoga essential for the mind, body and spirit</b></p>\r\n<p class=\"western\">Yoga is an amazing practice you should experience, regardless of your body type, income or background anyone can feel the effects of becoming calmer and stronger as they practice yoga.</p>\r\n<p class=\"western\">It\'s a practice that brings together the body, mind and sprit, it is know that once we practice the physical poses we are also training our minds and flourishing our spirit, when applied in will increase flexibility, increase your core strength and focus your energy while calming your mind.</p>\r\n<p class=\"western\">When I first started my journey at <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.talltreehealth.ca/therapeutic-yoga-1/\">Yoga Studio Victoria</a></u></span></span>, I was quite nervous, as it was totally new, I brought my nervous tension to the mat. Yoga is not about denying how you feel about something, you will learn that your body is tight in certain areas, your calves or hips and you fill find where your nervous balances in your body make you sweat. The best think about yoga is you can be fully aware of your feelings and bring them along with you.</p>\r\n<p class=\"western\"><b>Phrases you mind find useful knowing </b></p>\r\n<p class=\"western\"><b>Heart Center</b></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3397.jpg\"><img class=\" wp-image-1728 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3397.jpg\" alt=\"Yoga -Yoga Nanaimo\" width=\"142\" height=\"132\" /></a>You may hear this term which refers to the area in front of your chest, often you will be instructed to <i>“bring your hands to meet your center”. </i>This is a place of energy and emotion, in many poses you can dip your head down to your heart below the center as a symbolic gesture to lead a life from the heart.</p>\r\n<p class=\"western\"><b>Tuck the tailbone</b></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3398.jpg\"><img class=\"size-full wp-image-1727 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3398.jpg\" alt=\"Yoga -Yoga Nanaimo\" width=\"259\" height=\"195\" /></a>In some yoga poses you may be asked to <i>“tuck your tailbone”.</i> You can think of this pose as pulling your navel towards your spine. Often we lets our lower back sway, allowing our stomach and buttocks to stick out in a forward motion subconsciously. This is not a posture to improve vanity but a way to re align the spine and strengthen the core.</p>\r\n<p class=\"western\"><b>Core</b></p>\r\n<p class=\"western\">The core often referred to as a group of muscles at the center of the body, this includes the lower back and abdomen. This is one of the most important areas to strengthen in your yoga practice as all yoga poses radiate from the body\'s core area. Having a strong core is a great way to release tension and draw on your strength.</p>\r\n<p class=\"western\"><b>Root down and rise up</b></p>\r\n<p class=\"western\">This is a phrase you may hear to remind you to feel the connection of your body to the ground. This is about setting up your foundation in your pose and using it to its full extent. If you can find the time to improve and strengthen your foundation you can begin to shine in your yoga practice.</p>\r\n<p class=\"western\"><b>Adopt a neutral spine</b></p>\r\n<p class=\"western\">This phrase may be incorporated into your yoga practice where you can be asked to work on setting a neutral spine. Think of your spine as an energy cord that runs up and down your body from the top of your head to the base of your spine. Your instructor may prompt you to keep your spine neutral, which means never arched or hunched.</p>\r\n<p class=\"western\"><b>Heel to heel</b></p>\r\n<p class=\"western\">In some poses such as the warrior poses, you will be asked to keep your heel\'s aligned. This basically means to look towards your feet, you should be able to draw an invisible line from the heel of your front foot to the heel of your back foot.</p>\r\n<p class=\"western\"><b>Yoga styles – what are the different styles of yoga?</b></p>\r\n<p class=\"western\"><b>Ashtanga Yoga</b></p>\r\n<p class=\"western\">This form of yoga is referred to as an active style of yoga. With this form you will move towards synchronizing breath with movement with different postures. This style has been known to improve the body, mind and spirit before practicing meditation.</p>\r\n<p class=\"western\"><b>Bhakti Yoga</b></p>\r\n<p class=\"western\">Also known as devotional yoga. This type of yoga incorporates chanting and storytelling as a way to develop your spiritual side. Music is often played while in this school of yoga which is often referred to as kirtan chanting.</p>\r\n<p class=\"western\"><b>Bikram Yoga</b></p>\r\n<p class=\"western\">The bikram practice of yoga is a style where you will be set in a heated room where a set of postures are carried out consecutively.</p>\r\n<p class=\"western\"><b>Hatha Yoga</b></p>\r\n<p class=\"western\">This form of yoga is the main foundation for many yoga variations. It incorporates poses, breathing techniques (<span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"http://www.yogajournal.com/category/poses/types/pranayama/\"><i>pranayama</i></a></u></span></span>) a meditation. All of these factors in <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.talltreehealth.ca/therapeutic-yoga-1/\">hatha yoga</a></u></span></span> are brought together to cultivate your mind body and spirit. Hatha Yoga is know to be a very relaxing form of yoga and a good foundation for your initial practice.</p>\r\n<p class=\"western\"><b>Iyengar Yoga</b></p>\r\n<p class=\"western\">This style of yoga focuses on specific alignment and uses cushions, blankets and straps. With this form of yoga you will hold poses longer then you would with other styles of yoga. It is use to heal physical tensions in you body and is a good form of physical therapy.</p>\r\n<p class=\"western\"><b>Kundalini Yoga</b></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3402.jpg\"><img class=\" wp-image-1726 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3402-300x276.jpg\" alt=\"Yoga -Yoga Nanaimo\" width=\"164\" height=\"151\" /></a>When practicing this type of yoga it focuses on awakening the energy and base or core area to bring your energy levels up and bring awareness. Breathing, chanting and meditation can also be used in a repetitive cycle during your yoga practice.</p>\r\n<p class=\"western\"><b>Vinyasa Yoga</b></p>\r\n<p class=\"western\">Also known as the vinyasa flow, this style aligns your movement and your breath to create a steady flow of energy and relaxation. Breath is a big focus in this type of yoga making it very active and expressive. Your energy and breath will be incorporated into all your yoga poses each session will be developed as a journey between poses to increase your core strength and energy.</p>', 'Why is Yoga essential for the mind, body and spirit', '', 'inherit', 'closed', 'closed', '', '1707-revision-v1', '', '', '2017-02-16 21:57:58', '2017-02-16 21:57:58', '', 1707, 'http://www.choose2be.ca/1707-revision-v1/', 0, 'revision', '', 0);
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(1731, 1, '2017-02-22 21:32:33', '2017-02-22 21:32:33', '<header class=\"entry-header\">\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\n</header>\n<div class=\"entry-content\">\n<p class=\"entry-content\">I want to feature people like Jessica who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\n\n<h3 class=\"entry-content\" style=\"text-align: center;\">How did I meet Jessica?</h3>\n<p class=\"entry-content\" style=\"text-align: left;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-2.jpg\"><img class=\"size-medium wp-image-1686 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-2-300x300.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"300\" /></a><a name=\"_GoBack\"></a><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I’ve met Jessica while teaching kids Yoga at Pacific Gardens</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> Co-Housing</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. We quickly became friend</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and since </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">then </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">she</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> has</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> been an inspiration to me. Jessica is a chiropractor and with her husband Glenn they own Reed family chiropractic. She homeschool</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> her two children, is a Yoga instructor and owner of Wellness Yoga studio. I often wonder how she balance</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> all of this! I advise anyone that need</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> a chiropractor to go see them at their office <a href=\"http://reedfamilywellness.com/\">Reed Family Wellness.</a> After all they are both from chiropractor families and they lead their life by example. </span></span></span></p>\n<p class=\"entry-content\"><strong>What motivates you to exercise?</strong>\nThe need for sanity!</p>\n<strong>What activity/workout do you prefer?</strong>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-.jpg\"><img class=\"size-medium wp-image-1687 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed--300x300.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"300\" /></a>Running for sure. Yoga is a very close second. I do love a good workout with weights though!\n\nWhat is your biggest accomplishment?\nIt is hard to choose between a) my children (I’m so proud of them) and; b) graduating from Chiropractic college in 2004.\n\n<strong>What is your superpower?</strong>\nBalancing homeschooling, my chiropractic practice at Reed Family Wellness Centre and teaching yoga at The Wellspring. Plus, I can wiggle my ears!\n\n<strong>What is your favourite cheat treat?</strong>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-1.jpg\"><img class=\"size-medium wp-image-1685 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-1-300x225.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"225\" /></a>I believe in balance and chocolate is definitely my Achilles’ heel!\n\n<strong>What is your favourite dish/recipe?</strong>\nMango prawns\n\n<strong>What are your goals and dreams?</strong>\nTo feel serene. I feel that’s a pretty big dream!\n\n<strong>Advice for a newbie?</strong>\n\n</div>', 'Inspirational Person Jessica Reed chiropractor and Yoga Teacher', '', 'inherit', 'closed', 'closed', '', '1656-autosave-v1', '', '', '2017-02-22 21:32:33', '2017-02-22 21:32:33', '', 1656, 'http://www.choose2be.ca/1656-autosave-v1/', 0, 'revision', '', 0),
(1732, 1, '2017-02-18 20:57:36', '2017-02-18 20:57:36', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\">\r\n<p class=\"entry-content\">I want to feature people like Jessica who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"entry-content\" style=\"text-align: center;\">How did I meet Jessica?</h3>\r\n<p class=\"entry-content\" style=\"text-align: left;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-2.jpg\"><img class=\"size-medium wp-image-1686 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-2-300x300.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"300\" /></a><a name=\"_GoBack\"></a><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I’ve met Jessica while teaching kids Yoga at Pacific Gardens</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> Co-Housing</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. We quickly became friend</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and since </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">then </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">she</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> has</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> been an inspiration to me. Jessica is a chiropractor and with her husband Glenn they own Reed family chiropractic. She homeschool</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> her two children and is a Yoga instructor. I often wonder how she balance</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> all of this! I advise anyone that need</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> a chiropractor to go see them at their office. After all they are both from chiropractor families and they lead their life by example. </span></span></span></p>\r\n<p class=\"entry-content\"><strong>What motivates you to exercise?</strong>\r\nThe need for sanity!</p>\r\n<strong>What activity/workout do you prefer?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-.jpg\"><img class=\"size-medium wp-image-1687 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed--300x300.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"300\" /></a>Running for sure. Yoga is a very close second. I do love a good workout with weights though!\r\n\r\nWhat is your biggest accomplishment?\r\nIt is hard to choose between a) my children (I’m so proud of them) and; b) graduating from Chiropractic college in 2004.\r\n\r\n<strong>What is your superpower?</strong>\r\nBalancing homeschooling, my chiropractic practice at Reed Family Wellness Centre and teaching yoga at The Wellspring. Plus, I can wiggle my ears!\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-1.jpg\"><img class=\"size-medium wp-image-1685 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-1-300x225.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"225\" /></a>I believe in balance and chocolate is definitely my Achilles’ heel!\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nMango prawns\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nTo feel serene. I feel that’s a pretty big dream!\r\n\r\n<strong>Advice for a newbie?</strong>\r\n\r\n</div>', 'Inspirational Person Jessica Reed chiropractor and Yoga Teacher', '', 'inherit', 'closed', 'closed', '', '1656-revision-v1', '', '', '2017-02-18 20:57:36', '2017-02-18 20:57:36', '', 1656, 'http://www.choose2be.ca/1656-revision-v1/', 0, 'revision', '', 0),
(1733, 1, '2017-02-18 21:00:27', '2017-02-18 21:00:27', '<header class=\"entry-header\">\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\n</header>\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\n<div class=\"entry-content\">\n<p style=\"text-align: justify;\">I want to feature people like Lorena who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\n\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Lorena?</h3>\nI’ve met Lorena years ago when I was teaching Zumba at V.I. Fitness. She came to my class and I kept looking at her while teaching. She definitely knows how to move and dance. We introduce after class and she was so kind to me. Lorena is so modest and seems to want to uplift other people. She is so kind with her words and is an amazing instructor. She teaches Zumba and Strong by Zumba at Northridge and Vancouver Island University. Enjoy reading!\n\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-1.jpg\"><img class=\"size-medium wp-image-1693 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-1-240x300.jpg\" alt=\"Lorena - Zumba - Nanaimo - Zumba strong - fitness instructor - group classes -losing weight- dance - dancing\" width=\"240\" height=\"300\" /></a>What motivates you to exercise?</strong>\nMy motivation is that I definitely enjoy the instant gratification that I get when exercising that causes me to feel more energized, positive, happier and less stressed.\n\n<strong>What activity/workout do you prefer?</strong>\nI love Zumba, Zumba is so much fun is a workout in disguised.. When doing Zumba you totally forget you are actually working out as it feels you are in a party….It is impossible to leave with a big smile at the end of the class… is a fitness class for everyone… Zumba has become an activity I really look forward to teach every week.\n\n<strong>What is your biggest accomplishment?</strong>\nStarted losing weight doing Zumba. I started loving fitness and after a year and a half  of being a Zumba participant myself, I finally became a Licence  Zumba Fitness  instructor and then became a BCRPA Group fitness leader.\n\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-3.jpg\"><img class=\"size-medium wp-image-1695 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-3-300x224.jpg\" alt=\"Lorena - Zumba - Nanaimo - Zumba strong - fitness instructor - group classes -losing weight- dance - dancing\" width=\"300\" height=\"224\" /></a>What is your superpower?</strong>\nI think is just being myself God made me the way I am for a reason.\n\n<strong>What is your favourite cheat treat?</strong>\nI look forward to my family pizza night\n\n<strong>What is your favourite dish/recipe?</strong>\nI will say “Tostadas de Salpicon” (is a Beef flank or Skirt steak salad on a toasted corn tortilla) It is so easy to make and so healthy.How to make: Mix the following ingredients  in a small bowl lime juice, oregano, black pepper, a bit of salt and olive oil then add the beef flank previously. Cook and shredded into threads. Add 2 potatoes previously cooked and cut in small squares, chopped fresh tomato, chopped fresh onion. Chopped radishes, chopped cilantro and mix all together once all mixed add finely chopped lettuce and a chopped fresh avocado. And Mix. All again… serve on a tostada !!!!\n<p class=\"p1\"><strong>What are your goals and dreams?\n</strong>My Goal is just to live my life to the fullest until my last breath…</p>\n<strong>Advice for a newbie?</strong>\nDo not worry about what everybody else is doing you will get distracted from what you are doing, What sets you apart and what makes you “unique” Use other people’s achievements as a motivation but keep your focus on being your own person and reaching your own goals!!\n\n&nbsp;\n\n</div>\n</div>', 'Inspirational Person: Lorena Beutler and her love for Zumba', '', 'inherit', 'closed', 'closed', '', '1662-autosave-v1', '', '', '2017-02-18 21:00:27', '2017-02-18 21:00:27', '', 1662, 'http://www.choose2be.ca/1662-autosave-v1/', 0, 'revision', '', 0),
(1734, 1, '2017-02-18 21:01:18', '2017-02-18 21:01:18', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Lorena who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Lorena?</h3>\r\nI’ve met Lorena years ago when I was teaching Zumba at V.I. Fitness. She came to my class and I kept looking at her while teaching. She definitely knows how to move and dance. We introduce after class and she was so kind to me. Lorena is so modest and seems to want to uplift other people. She is so kind with her words and is an amazing instructor. She teaches Zumba and Strong by Zumba at Northridge and Vancouver Island University. Enjoy reading!\r\n\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-1.jpg\"><img class=\"size-medium wp-image-1693 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-1-240x300.jpg\" alt=\"Lorena - Zumba - Nanaimo - Zumba strong - fitness instructor - group classes -losing weight- dance - dancing\" width=\"240\" height=\"300\" /></a>What motivates you to exercise?</strong>\r\nMy motivation is that I definitely enjoy the instant gratification that I get when exercising that causes me to feel more energized, positive, happier and less stressed.\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nI love Zumba, Zumba is so much fun is a workout in disguised.. When doing Zumba you totally forget you are actually working out as it feels you are in a party….It is impossible to leave with a big smile at the end of the class… is a fitness class for everyone… Zumba has become an activity I really look forward to teach every week.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\nStarted losing weight doing Zumba. I started loving fitness and after a year and a half  of being a Zumba participant myself, I finally became a Licence  Zumba Fitness  instructor and then became a BCRPA Group fitness leader.\r\n\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-3.jpg\"><img class=\"size-medium wp-image-1695 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Lorena-3-300x224.jpg\" alt=\"Lorena - Zumba - Nanaimo - Zumba strong - fitness instructor - group classes -losing weight- dance - dancing\" width=\"300\" height=\"224\" /></a>What is your superpower?</strong>\r\nI think is just being myself God made me the way I am for a reason.\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\nI look forward to my family pizza night\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nI will say “Tostadas de Salpicon” (is a Beef flank or Skirt steak salad on a toasted corn tortilla) It is so easy to make and so healthy.How to make: Mix the following ingredients  in a small bowl lime juice, oregano, black pepper, a bit of salt and olive oil then add the beef flank previously. Cook and shredded into threads. Add 2 potatoes previously cooked and cut in small squares, chopped fresh tomato, chopped fresh onion. Chopped radishes, chopped cilantro and mix all together once all mixed add finely chopped lettuce and a chopped fresh avocado. And Mix. All again… serve on a tostada !!!!\r\n<p class=\"p1\"><strong>What are your goals and dreams?\r\n</strong>My Goal is just to live my life to the fullest until my last breath…</p>\r\n<strong>Advice for a newbie?</strong>\r\nDo not worry about what everybody else is doing you will get distracted from what you are doing, What sets you apart and what makes you “unique” Use other people’s achievements as a motivation but keep your focus on being your own person and reaching your own goals!!\r\n\r\nIn case you wonder what is Strong by Zumba, check tis video:\r\n\r\n[embed]https://youtu.be/v9aQWKt934c[/embed]\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Lorena Beutler and her love for Zumba', '', 'inherit', 'closed', 'closed', '', '1662-revision-v1', '', '', '2017-02-18 21:01:18', '2017-02-18 21:01:18', '', 1662, 'http://www.choose2be.ca/1662-revision-v1/', 0, 'revision', '', 0),
(1735, 1, '2017-02-18 21:05:50', '2017-02-18 21:05:50', '<header class=\"entry-header\">\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\n</header>\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\n<div class=\"entry-content\">\n<p style=\"text-align: justify;\">I want to feature people like Denise who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\n\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Denise?</h3>\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin.jpg\"><img class=\"size-medium wp-image-1705 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-300x300.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"300\" /></a>I’ve met Denise at a Yoga class at Om Town Yoga. We soon discover</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> that we both taught Bootcamp and love</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> fitness. I’ve been following Denise on social media and I am inspire</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> by al</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">l</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> the running she does. She doesn’t let anything stop her and she want</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> to make a difference in people</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">’s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> life. She teach</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">es</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> running clinic</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and help</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> people with all the knowledge and experience she has.</span></span></span>\n\n</div>\n</div>\n<p class=\"p1\"><span class=\"s1\"><b>What motivates you to exercise?</b></span></p>\n<p class=\"p1\"><span class=\"s1\">I exercise for health, and because it just feels good.  If I can get outside and run or jump or ski or snowshoe or swim or whatever with friends, it is so much fun.  Sure it is exercise, but it also feels like play.  I like to play outside! I know people who get to my age, 60, or are even younger and think that they are too old to exercise or to get into better shape, but there is never a \"too old\" age or a \"too out of shape\" to do that! </span></p>\n<p class=\"p1\"><span class=\"s1\"><b>What activity/workout do you prefer?</b></span></p>\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-5.jpg\"><img class=\"size-medium wp-image-1702 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-5-300x300.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"300\" /></a>I love to run.  I especially love to run on trails in the woods with friends.  The soft trails, the roots, the rocks, the ups, the downs; they are all challenging and makes me feel so alive. Even if I\'ve run the same trail, over and over again, I still see beauty in every vista, just as I did the first time I ran it. </span></p>\n<p class=\"p1\"><span class=\"s1\">Um, can I have a second favorite?  I love running on the track.  I love running fast for short distances, i.e. sprinting.  I recently joined a track club and oh my goodness, I found my people! </span></p>\n<p class=\"p1\"><span class=\"s1\"><b>What is your biggest accomplishment?</b></span></p>\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-4.jpg\"><img class=\"size-medium wp-image-1701 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-4-300x300.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"300\" /></a>To still be running and being competitive at 60+ and to keep inspiring others to do the same. </span></p>\n<p class=\"p1\"><span class=\"s1\"><b>What is your superpower?</b></span></p>\n<p class=\"p1\"><span class=\"s1\">I can run trails, road, track and cross country.  I can pretty much run anywhere, on any surface and any distance... no, wait, I have never and will never run a marathon or anything longer!  Maybe with all these different types of running, you might think that I have an inability to make up my mind about which event I should specialize, but if I can do them all and still have fun, why shouldn\'t I?  I\'m just going to keep doing them all as long as I can! </span></p>\n<p class=\"p1\"><span class=\"s1\"><b>What is your favorite dish/recipe?</b></span></p>\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-2.jpg\"><img class=\"size-medium wp-image-1699 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-2-200x300.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"200\" height=\"300\" /></a>I love fresh locally caught, wild BC salmon (Coho, Sockeye or Spring).  I like it cooked on a BBQ or under the oven broiler with a simple marinade of olive oil and soy sauce.  Salmon is so delicious and nutritious. </span></p>\n<p class=\"p1\"><span class=\"s1\"><b>What is your cheat treat?</b></span></p>\n<p class=\"p1\"><span class=\"s1\">Some might think I love Nanaimo Bars because of my Nanaimo Bar Trail Run and sure I do, but my real downfall is bread. I love it in every format, with eggs, with cheese, with butter, with honey, etc.  Oh, wait, I mustn\'t forget Cheezies and rosé wine. Yes, even athletes must indulge once in a while!</span></p>\n<p class=\"p1\"><span class=\"s1\"><b>What are your goals and dreams?</b></span></p>\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-3.jpg\"><img class=\"size-medium wp-image-1700 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-3-300x225.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"225\" /></a>I want to take people running in wonderful places all over the world.  I want to travel, to run, to tour, to eat, to drink and to share. Oh and to keep running as long as I can!</span></p>\n<p class=\"p1\"><span class=\"s1\"><b>Advice for a newbie?</b></span></p>\n<p class=\"p1\"><span class=\"s1\">Just pick a sport and give it a try.  If you don\'t like it, try another one.  Keep moving. Don\'t think that just because you age, you have to give up! And don\'t let anyone talk you out of what you really want to do! </span></p>\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-6.jpg\"><img class=\"size-medium wp-image-1703 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-6-300x200.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"200\" /></a>If you want to run, join a \"learn to run clinic\" at a running store or download a \"learn to run program\" (e.g. Sun Fun Run) and do it with a friend (that\'s how I did it... best thing that ever happened to me!) and keep on running!  If you think you are too old to run, partner with someone younger: they will keep you young and you will inspire them - it works both ways! </span></p>\n<p class=\"p1\"><span class=\"s1\">Denise Bonin </span></p>\n<p class=\"p3\"><span class=\"s2\"><a href=\"http://gottarun.ca/\">GottaRun.ca</a></span></p>', 'Inspirational Person: Denise Bonin and her love with running', '', 'inherit', 'closed', 'closed', '', '1649-autosave-v1', '', '', '2017-02-18 21:05:50', '2017-02-18 21:05:50', '', 1649, 'http://www.choose2be.ca/1649-autosave-v1/', 0, 'revision', '', 0),
(1736, 1, '2017-02-18 21:06:16', '2017-02-18 21:06:16', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Denise who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Denise?</h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin.jpg\"><img class=\"size-medium wp-image-1705 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-300x300.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"300\" /></a>I’ve met Denise at a Yoga class at Om Town Yoga. We soon discover</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> that we both taught Bootcamp and love</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> fitness. I’ve been following Denise on social media and I am inspire</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> by al</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">l</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> the running she does. She doesn’t let anything stop her and she want</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> to make a difference in people</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">’s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> life. She teach</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">es</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> running clinic</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and help</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> people with all the knowledge and experience she has.</span></span></span>\r\n\r\n</div>\r\n</div>\r\n<p class=\"p1\"><span class=\"s1\"><b>What motivates you to exercise?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\">I exercise for health, and because it just feels good.  If I can get outside and run or jump or ski or snowshoe or swim or whatever with friends, it is so much fun.  Sure it is exercise, but it also feels like play.  I like to play outside! I know people who get to my age, 60, or are even younger and think that they are too old to exercise or to get into better shape, but there is never a \"too old\" age or a \"too out of shape\" to do that! </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What activity/workout do you prefer?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-5.jpg\"><img class=\"size-medium wp-image-1702 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-5-300x300.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"300\" /></a>I love to run.  I especially love to run on trails in the woods with friends.  The soft trails, the roots, the rocks, the ups, the downs; they are all challenging and makes me feel so alive. Even if I\'ve run the same trail, over and over again, I still see beauty in every vista, just as I did the first time I ran it. </span></p>\r\n<p class=\"p1\"><span class=\"s1\">Um, can I have a second favorite?  I love running on the track.  I love running fast for short distances, i.e. sprinting.  I recently joined a track club and oh my goodness, I found my people! </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What is your biggest accomplishment?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-4.jpg\"><img class=\"size-medium wp-image-1701 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-4-300x300.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"300\" /></a>To still be running and being competitive at 60+ and to keep inspiring others to do the same. </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What is your superpower?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\">I can run trails, road, track and cross country.  I can pretty much run anywhere, on any surface and any distance... no, wait, I have never and will never run a marathon or anything longer!  Maybe with all these different types of running, you might think that I have an inability to make up my mind about which event I should specialize, but if I can do them all and still have fun, why shouldn\'t I?  I\'m just going to keep doing them all as long as I can! </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What is your favorite dish/recipe?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-2.jpg\"><img class=\"size-medium wp-image-1699 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-2-200x300.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"200\" height=\"300\" /></a>I love fresh locally caught, wild BC salmon (Coho, Sockeye or Spring).  I like it cooked on a BBQ or under the oven broiler with a simple marinade of olive oil and soy sauce.  Salmon is so delicious and nutritious. </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What is your cheat treat?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\">Some might think I love Nanaimo Bars because of my Nanaimo Bar Trail Run and sure I do, but my real downfall is bread. I love it in every format, with eggs, with cheese, with butter, with honey, etc.  Oh, wait, I mustn\'t forget Cheezies and rosé wine. Yes, even athletes must indulge once in a while!</span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>What are your goals and dreams?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-3.jpg\"><img class=\"size-medium wp-image-1700 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-3-300x225.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"225\" /></a>I want to take people running in wonderful places all over the world.  I want to travel, to run, to tour, to eat, to drink and to share. Oh and to keep running as long as I can!</span></p>\r\n<p class=\"p1\"><span class=\"s1\"><b>Advice for a newbie?</b></span></p>\r\n<p class=\"p1\"><span class=\"s1\">Just pick a sport and give it a try.  If you don\'t like it, try another one.  Keep moving. Don\'t think that just because you age, you have to give up! And don\'t let anyone talk you out of what you really want to do! </span></p>\r\n<p class=\"p1\"><span class=\"s1\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-6.jpg\"><img class=\"size-medium wp-image-1703 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Denise-Bonin-6-300x200.jpg\" alt=\"running Nanaimo - running clinic Nanaimo -running - running clinic - bootcamp Nanaimo - Denise Bonin\" width=\"300\" height=\"200\" /></a>If you want to run, join a \"learn to run clinic\" at a running store or download a \"learn to run program\" (e.g. Sun Fun Run) and do it with a friend (that\'s how I did it... best thing that ever happened to me!) and keep on running!  If you think you are too old to run, partner with someone younger: they will keep you young and you will inspire them - it works both ways! </span></p>\r\n<p class=\"p1\"><span class=\"s1\">Denise Bonin </span></p>\r\n<p class=\"p3\"><span class=\"s2\"><a href=\"http://gottarun.ca/\">GottaRun.ca</a></span></p>', 'Inspirational Person: Denise Bonin and her love with running', '', 'inherit', 'closed', 'closed', '', '1649-revision-v1', '', '', '2017-02-18 21:06:16', '2017-02-18 21:06:16', '', 1649, 'http://www.choose2be.ca/1649-revision-v1/', 0, 'revision', '', 0);
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(1737, 1, '2017-02-18 21:12:44', '2017-02-18 21:12:44', '<header class=\"entry-header\">\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\n</header>\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\n<div class=\"entry-content\">\n<p style=\"text-align: justify;\">I want to feature people like Sarah who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\n\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Sarah Raymond?</h3>\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-2.jpg\"><img class=\"size-medium wp-image-1697 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-2-200x300.jpg\" alt=\"Sarah Raymond- dance - kids program - dance kids \" width=\"200\" height=\"300\" /></a>I’ve met Sarah when both of our little one</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> were a year old. We had coffee together and talk</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> about our passion for dance. I was so impress</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> by Sarah</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">’s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> business women skill. Years pass</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and we didn\'t</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> see</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> each other until last spring. We surprise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> each other at Jumping Jimmy each with one more kids. We tried catching up and discover</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> we would both be doing homeschooling with Island Connected for kindergarten. I feel really happy I now get to see Sarah on a weekly basis and that our little ones are connecting with each other. I’ve tried Sarah</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">’s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> dance classes and she is really knowledgeable. I really like that she tries to make affordable dance classes for families. Enjoy reading and getting to know her.</span></span></span>\n\n<strong>What motivates you to exercise?</strong>\nMy body just needs it. I find if I sit around all day, I start to get so sore! Exercising also allows me to have more energy, and I certainly need energy having two kids, homeschooling and running a business!\n\n<strong>What activity/workout do you prefer?</strong>\nWell I dance a lot! And I love to go out social dancing at events as that is quite a workout! I also love going for long walks with my family outside seeing new places.\n\n<strong>What is your biggest accomplishment?</strong>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond.jpg\"><img class=\"size-medium wp-image-1698 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-300x300.jpg\" alt=\"Sarah Raymond- dance - kids program - dance kids \" width=\"300\" height=\"300\" /></a>Aside from giving birth to my two most beautiful babies, I’m super proud of my dance business. When I had my daughter, I realized how expensive dance was for children to learn. My vision was to have a place where all families can afford to put their child in a creative atmosphere. Within three years, we are over 200 students! We teach kids to adults and offer many dance styles! Hip Hop, Ballet/Jazz, Tap, Musical Theatre, Breakdance, Contemporary, Latin Dance, Swing, Line Dance and more! Our website has our full schedule: <a href=\"http://www.srdanceacademy.ca/\" target=\"_blank\" rel=\"nofollow\">www.srdanceacademy.ca</a>\n\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0251-copy_orig.jpg\"><img class=\"alignnone  wp-image-1738\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0251-copy_orig-300x214.jpg\" alt=\"Sarah Raymond - dance academy - Dance Nanaimo - Nanaimo -kids program - dance - affordable dance program - family program\" width=\"185\" height=\"132\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0093_orig.jpg\"><img class=\"alignnone  wp-image-1739\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0093_orig-300x214.jpg\" alt=\"\" width=\"177\" height=\"126\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0277-copy_orig.jpg\"><img class=\"alignnone  wp-image-1740\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0277-copy_orig-300x214.jpg\" alt=\"\" width=\"188\" height=\"134\" /></a>\n\n<strong>What is your superpower?</strong>\nI’m a great multi-tasker. I never seem to be able to do one task at a time. I always have five projects on the go. I also have a great memory. Its rare for me to write notes down on paper. If I do by chance write it on paper, I usually lose it! lol\n\n<strong>What is your favourite cheat treat?</strong>\nRed Wine and Chocolate <img class=\"_1ift _2560 img\" src=\"https://www.facebook.com/images/emoji.php/v6/z4c/1/16/1f642.png\" alt=\"🙂\" />\n\n<strong>What is your favourite dish/recipe?</strong>\nI love creating fun salads. Tonight I made a green salad with mangos, tomatoes, avocados, cucumbers and dates. Topped it with olive oil and it was amazing! Another one of my favourite recipes are my chicken enchiladas!\n\n<strong>What are your goals and dreams?</strong>\nFor 2017 I plan on getting myself back on track with competitions. I compete in the UCWDC dance circuit and the world championships are in San Francisco next January. I’m going to start with a competition in March in Calgary and go from there. Who knows, maybe I will make it to worlds this year!\n\n<strong>Advice for a newbie?</strong>\nFind something you love and stay dedicated. If you miss a day/class thats okay just get back into your groove. Your body will thank you for it!\n\n</div>\n</div>', 'Inspirational Person: Sarah Raymond and her dance school', '', 'inherit', 'closed', 'closed', '', '1658-autosave-v1', '', '', '2017-02-18 21:12:44', '2017-02-18 21:12:44', '', 1658, 'http://www.choose2be.ca/1658-autosave-v1/', 0, 'revision', '', 0),
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(1739, 1, '2017-02-18 21:11:04', '2017-02-18 21:11:04', '', 'dsc-0093_orig', '', 'inherit', 'open', 'closed', '', 'dsc-0093_orig', '', '', '2017-02-18 21:11:04', '2017-02-18 21:11:04', '', 1658, 'http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0093_orig.jpg', 0, 'attachment', 'image/jpeg', 0),
(1740, 1, '2017-02-18 21:11:07', '2017-02-18 21:11:07', '', 'dsc-0277-copy_orig', '', 'inherit', 'open', 'closed', '', 'dsc-0277-copy_orig', '', '', '2017-02-18 21:11:07', '2017-02-18 21:11:07', '', 1658, 'http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0277-copy_orig.jpg', 0, 'attachment', 'image/jpeg', 0),
(1741, 1, '2017-02-18 21:12:48', '2017-02-18 21:12:48', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Sarah who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Sarah Raymond?</h3>\r\n<span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-2.jpg\"><img class=\"size-medium wp-image-1697 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-2-200x300.jpg\" alt=\"Sarah Raymond- dance - kids program - dance kids \" width=\"200\" height=\"300\" /></a>I’ve met Sarah when both of our little one</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> were a year old. We had coffee together and talk</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> about our passion for dance. I was so impress</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> by Sarah</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">’s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> business women skill. Years pass</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and we didn\'t</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> see</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> each other until last spring. We surprise</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> each other at Jumping Jimmy each with one more kids. We tried catching up and discover</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> we would both be doing homeschooling with Island Connected for kindergarten. I feel really happy I now get to see Sarah on a weekly basis and that our little ones are connecting with each other. I’ve tried Sarah</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">’s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> dance classes and she is really knowledgeable. I really like that she tries to make affordable dance classes for families. Enjoy reading and getting to know her.</span></span></span>\r\n\r\n<strong>What motivates you to exercise?</strong>\r\nMy body just needs it. I find if I sit around all day, I start to get so sore! Exercising also allows me to have more energy, and I certainly need energy having two kids, homeschooling and running a business!\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nWell I dance a lot! And I love to go out social dancing at events as that is quite a workout! I also love going for long walks with my family outside seeing new places.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond.jpg\"><img class=\"size-medium wp-image-1698 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Sarah-Raymond-300x300.jpg\" alt=\"Sarah Raymond- dance - kids program - dance kids \" width=\"300\" height=\"300\" /></a>Aside from giving birth to my two most beautiful babies, I’m super proud of my dance business. When I had my daughter, I realized how expensive dance was for children to learn. My vision was to have a place where all families can afford to put their child in a creative atmosphere. Within three years, we are over 200 students! We teach kids to adults and offer many dance styles! Hip Hop, Ballet/Jazz, Tap, Musical Theatre, Breakdance, Contemporary, Latin Dance, Swing, Line Dance and more! Our website has our full schedule: <a href=\"http://www.srdanceacademy.ca/\" target=\"_blank\" rel=\"nofollow\">www.srdanceacademy.ca</a>\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0251-copy_orig.jpg\"><img class=\"alignnone  wp-image-1738\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0251-copy_orig-300x214.jpg\" alt=\"Sarah Raymond - dance academy - Dance Nanaimo - Nanaimo -kids program - dance - affordable dance program - family program\" width=\"185\" height=\"132\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0093_orig.jpg\"><img class=\"alignnone  wp-image-1739\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0093_orig-300x214.jpg\" alt=\"\" width=\"177\" height=\"126\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0277-copy_orig.jpg\"><img class=\"alignnone  wp-image-1740\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/dsc-0277-copy_orig-300x214.jpg\" alt=\"\" width=\"188\" height=\"134\" /></a>\r\n\r\n<strong>What is your superpower?</strong>\r\nI’m a great multi-tasker. I never seem to be able to do one task at a time. I always have five projects on the go. I also have a great memory. Its rare for me to write notes down on paper. If I do by chance write it on paper, I usually lose it! lol\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\nRed Wine and Chocolate <img class=\"_1ift _2560 img\" src=\"https://www.facebook.com/images/emoji.php/v6/z4c/1/16/1f642.png\" alt=\"🙂\" />\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nI love creating fun salads. Tonight I made a green salad with mangos, tomatoes, avocados, cucumbers and dates. Topped it with olive oil and it was amazing! Another one of my favourite recipes are my chicken enchiladas!\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nFor 2017 I plan on getting myself back on track with competitions. I compete in the UCWDC dance circuit and the world championships are in San Francisco next January. I’m going to start with a competition in March in Calgary and go from there. Who knows, maybe I will make it to worlds this year!\r\n\r\n<strong>Advice for a newbie?</strong>\r\nFind something you love and stay dedicated. If you miss a day/class thats okay just get back into your groove. Your body will thank you for it!\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Sarah Raymond and her dance school', '', 'inherit', 'closed', 'closed', '', '1658-revision-v1', '', '', '2017-02-18 21:12:48', '2017-02-18 21:12:48', '', 1658, 'http://www.choose2be.ca/1658-revision-v1/', 0, 'revision', '', 0),
(1742, 1, '2017-02-18 21:18:58', '2017-02-18 21:18:58', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Laura who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Laura?</h3>\r\nI’ve met Laura when I moved to Pacific Gardens Cohousing Community. Laura been living there for a few years and was moving out as we were moving in. Right when I met her I was touch by her nurturing and calming energy. Then I kept seeing her all over town biking everywhere. Laura is definitely walking the talk in so many ways. She is a beautiful soul and believer. She currently teach Yoga classes at Wellness studio and Om town Yoga.\r\n<h3 class=\"widget-title\" style=\"text-align: left;\"><strong>What motivates you to exercise?</strong></h3>\r\nKnowing how good I feel in my body and mind when i do. it\'s like glue for me; if i don\'t move enough I get grumpy.\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\n\r\nCycling on the road for long distances, mountain biking in nature, and various forms of yoga. I vary the time and intensity needed by how i\'m feeling that day. A push, a challenge leads to me stronger, healthier and happier for it.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\n\r\nSpending a lot of time alone, living simply, growing more myself and happier with less stuff and more peace; then later in life, naturally birthing my two boys at home.\r\n\r\n<strong>What is your superpower?</strong>\r\n\r\nListening to others and tuning into needs, and riding my bike fast!\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\n\r\nmmmmm chocolate is a food group, so pastry or licorice.\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\n\r\nWhole simple foods at home usually, yet Indian is my go to favorite.\r\n\r\n<strong>What are your goals and dreams?</strong>\r\n\r\nLiving in a naturally built home by my family and friends on water, teaching yoga and meditation in my own earthen structure space, freedom to travel and teach more often.\r\n\r\n<strong>Advice for a newbie?</strong>\r\n<ul>\r\n 	<li>Live your life the way you want to live it.</li>\r\n 	<li>Create it for yourself.</li>\r\n 	<li>Go out and do what you want to do.</li>\r\n 	<li>Be who you already are.</li>\r\n 	<li>Ask, Believe, Receive.</li>\r\n</ul>\r\n</div>\r\n</div>', 'Inspirational Personal: Laura Jesson Love', '', 'inherit', 'closed', 'closed', '', '1663-revision-v1', '', '', '2017-02-18 21:18:58', '2017-02-18 21:18:58', '', 1663, 'http://www.choose2be.ca/1663-revision-v1/', 0, 'revision', '', 0),
(1743, 1, '2017-02-18 21:28:01', '2017-02-18 21:28:01', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Leigh-Ann who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Leigh-Ann?</h3>\r\nI’ve met Leigh-Ann while going to Can Fit Pro conference in Vancouver in December. I took the first ferry and saw someone that I knew that was with her. At first I was a bit intimidate by her beauty and strong physique but she definitely sweet talked me, lol. Often we can judge people by their appearance, thinking they are superficial, but we don’t know their story. Leigh-Ann story is amazing, she is a strong woman inside out. She is a role model and has so much to offer to other. She strikes me as a down to earth, strong, beautiful, open-minded, perseverant woman. Big congratulation to Leigh-Ann, she just became N.P.A.A. Pro in the fitness model category. Enjoy reading!\r\n\r\n<strong><span style=\"font-size: large;\">What motivates you to exercise?</span></strong>\r\n<span style=\"font-size: large;\">When I work out, I feel this amazing sense of strength, both mentally and physically, it empowers me and helps me center myself. Being in the gym, pushing forward, gives me this natural high that I can’t seem to find anywhere else. Fitness has changed my life in so many ways. It’s enabled me to achieve goals that I could never have imagined reaching. The gym is definitely my church. I am so grateful for the fitness family that I’ve been adopted into. The support and friends that I have made in the gym, have been so positive and have always helped lift me up. I am definitely inspired to help others in return. I love it when people come up to me and let me know I have inspired them when they’ve wanted to quit! I believe that working out is eighty percent mental and twenty percent physical, it’s all in your head. If you think you can or you think you can’t, you’re absolutely right!</span>\r\n\r\n<strong><span style=\"font-size: large;\">My favorite exercise in the gym:</span></strong>\r\nThat would have to be lifting free weights. I love the empowering feeling of strength I get from lifting. I find most women have the misconception that to loose weight they should do cardio. Although cardio is great! You actually burn more calories with more muscle at resting periods. Meaning, while you are sleeping, you are actually burning double the calories if you put in a solid workout before. I also believe you don’t have to look masculine with muscle. Maybe it’s just me, but I don’t think I look manly at all when competing with a shiny bikini, spray tan and the long nails. I believe you can look very feminine with having a lot of muscle as a woman. I also love incorporating hot yoga into my routine. Starting my day with an early 6:30 a.m. class really centers me and helps me stay focused so I can channel all my energy in the right direction.\r\n\r\n<strong><span style=\"font-size: large;\">My Biggest accomplishment:</span></strong>\r\nThe greatest achievement as of late would be receiving my N.P.A.A. Pro Card in the fitness model category. Becoming a professional bodybuilder hasn’t been easy. Doing my first competition 5 years ago in Kelowna took a lot of nerve, but I would have to tell you, I am now addicted.\r\n\r\n<strong><span style=\"font-size: large;\">What is my superpower:</span></strong>\r\nWell I definitely don’t feel like I have a superpower all the time. Working out in the gym always has its ups and downs. It is what you do with those downs that defines you. It’s a lot like life in general, you have a down, you can stay down, be depressed got get back up and push yourself through it. I believe anybody can achieve their goals in the gym. We all just have to beat our own self limiting thoughts. Planting positive seeds, being proactive and telling yourself you can is ninety percent of the work in the gym. I find having a likeminded great group of positive friends is a great catalyst which helps push me through. If you have people in your life that are positive and always telling you that you can, chances are you’re going to do it. I love positive energy, I enjoy encouraging others including my eight year old son, not to give up if you want to be good at something. It takes failures to succeed in this life. So many times I’ve wanted to quit before a competition. I would have a mini meltdown but then I would remind myself of what I would tell my son. I love coming home to him seeing me with new trophies, it’s priceless. To show him that if you don’t give up, you can accomplish anything. When I’m feeling down and want to give in, he always reminds me that “no matter how hard it gets, if you want to accomplish your goals, you can’t quit!”\r\n\r\n<strong><span style=\"font-size: large;\">Favorite dish:</span></strong>\r\nWell I love creating my own masterpieces in the kitchen. Since embarking on this bodybuilding adventure, I have really turned my diet around. What you eat is so important as to what you’re going to get as your striving for it. I’ve become quite the mad scientist in the kitchen. I’m big on egg whites, salmon, seeds, veggies, oatmeal and I make various dishes with all the above. I really enjoy taking a recipe and turning it into a healthy one. Pumpkin pie with an almond crust or as crazy as it sounds pizza into cauliflower crust pizza. “If it’s not green, it’s not clean!” Protein balls are always fun, quick, easy and they always get better with different twists. They are always very easy to bring with you on the go so that you don’t have to eat any of that unhealthy fast food in desperation.\r\n\r\n<span style=\"font-size: large;\"><strong>Favorite Cheat:</strong> </span>\r\nI think when you stat leading a healthy lifestyle you really don’t crave sugars or unhealthy oils etc. When you feel so good in eating healthy you really feel the effects when you don’t eat healthy. You have to balance everything, I would say if I do cheat sometimes I love to have that sinful sushi with tempura and sauces with a glass of red wine. So yummy, but hold the white rice please. I only do brown.\r\n\r\n<strong><span style=\"font-size: large;\">Goals and dreams:</span></strong>\r\nWell like I said I find eighty percent of the work in the gym is your mind. I think the rest becomes a lot easier when you find your inner strength. For that you need to work on your mind as much as your body. In 2017 I want to practice meditation more and being mindful. Do more in personal development and practice more on being centered. Outdoor adventures are great with friends, I really love being in nature, it’s such a positive feed for the body, mind and soul. I would also like to compete in April for my Pro card Elite or go to do a competition in the United States for I.F.B.B. In doing that I love helping others go through their challenges of doing their first competition. We have a great group of girls that go to these competitions together. A lot of times I feel I wouldn’t have been able to compete without them. The support I’ve received from the bodybuilding community is awesome. We are not competitive with each other, we travel together, tan, eat, etc. Our little family, helping one another and sharing big memories together in our lives.\r\n\r\n<strong><span style=\"font-size: large;\">Advice for newbies:</span></strong>\r\nMake a clear goal, visualize it and know why you are doing it. Do something small everyday positive to work towards achieving that big goal! Don’t let anyone or anything get in your way. The more challenges and barriers you have to go through to get there, the sweeter the victory!\r\n\r\n</div>\r\n</div>', 'Inspirational Person: Leigh-Ann Smith and Weight Training Athlete', '', 'inherit', 'closed', 'closed', '', '1720-revision-v1', '', '', '2017-02-18 21:28:01', '2017-02-18 21:28:01', '', 1720, 'http://www.choose2be.ca/1720-revision-v1/', 0, 'revision', '', 0),
(1744, 1, '2017-02-18 21:32:01', '2017-02-18 21:32:01', '<p class=\"western\"><b>Why is Yoga essential for the mind, body and spirit</b></p>\r\n<p class=\"western\">Yoga is an amazing body mind spirit practice you should experience, regardless of your body type, income or background anyone can feel the effects of becoming calmer and stronger as they practice yoga.</p>\r\n<p class=\"western\">It\'s a practice that brings together the body, mind and sprit, it is know that once we practice the physical poses we are also training our minds and flourishing our spirit, when applied in will increase flexibility, increase your core strength and focus your energy while calming your mind.</p>\r\n<p class=\"western\">When I first started my journey at <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.talltreehealth.ca/therapeutic-yoga-1/\">Yoga Studio Victoria</a></u></span></span>, I was quite nervous, as it was totally new, I brought my nervous tension to the mat. Yoga is not about denying how you feel about something, you will learn that your body is tight in certain areas, your calves or hips and you fill find where your nervous balances in your body make you sweat. The best think about yoga is you can be fully aware of your feelings and bring them along with you.</p>\r\n<p class=\"western\"><b>Phrases you mind find useful knowing </b></p>\r\n<p class=\"western\"><b>Heart Center</b></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3397.jpg\"><img class=\"alignright wp-image-1728\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3397.jpg\" alt=\"Yoga -Yoga Nanaimo - Yoga classes - Yoga teacher - Yoga instructor Nanaimo - Vinyasa Yoga- Yin Yoga - Power Yoga\" width=\"142\" height=\"132\" /></a>You may hear this term which refers to the area in front of your chest, often you will be instructed to <i>“bring your hands to meet your center”. </i>This is a place of energy and emotion, in many poses you can dip your head down to your heart below the center as a symbolic gesture to lead a life from the heart.</p>\r\n<p class=\"western\"><b>Tuck the tailbone</b></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3398.jpg\"><img class=\"alignright wp-image-1727 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3398.jpg\" alt=\"Yoga -Yoga Nanaimo - Yoga classes - Yoga teacher - Yoga instructor Nanaimo - Vinyasa Yoga- Yin Yoga - Power Yoga\" width=\"259\" height=\"195\" /></a>In some yoga poses you may be asked to <i>“tuck your tailbone”.</i> You can think of this pose as pulling your navel towards your spine. Often we lets our lower back sway, allowing our stomach and buttocks to stick out in a forward motion subconsciously. This is not a posture to improve vanity but a way to re align the spine and strengthen the core.</p>\r\n<p class=\"western\"><b>Core</b></p>\r\n<p class=\"western\">The core often referred to as a group of muscles at the center of the body, this includes the lower back and abdomen. This is one of the most important areas to strengthen in your yoga practice as all yoga poses radiate from the body\'s core area. Having a strong core is a great way to release tension and draw on your strength.</p>\r\n<p class=\"western\"><b>Root down and rise up</b></p>\r\n<p class=\"western\">This is a phrase you may hear to remind you to feel the connection of your body to the ground. This is about setting up your foundation in your pose and using it to its full extent. If you can find the time to improve and strengthen your foundation you can begin to shine in your yoga practice.</p>\r\n<p class=\"western\"><b>Adopt a neutral spine</b></p>\r\n<p class=\"western\">This phrase may be incorporated into your yoga practice where you can be asked to work on setting a neutral spine. Think of your spine as an energy cord that runs up and down your body from the top of your head to the base of your spine. Your instructor may prompt you to keep your spine neutral, which means never arched or hunched.</p>\r\n<p class=\"western\"><b>Heel to heel</b></p>\r\n<p class=\"western\">In some poses such as the warrior poses, you will be asked to keep your heel\'s aligned. This basically means to look towards your feet, you should be able to draw an invisible line from the heel of your front foot to the heel of your back foot.</p>\r\n<p class=\"western\"><b>Yoga styles – what are the different styles of yoga?</b></p>\r\n<p class=\"western\"><b>Ashtanga Yoga</b></p>\r\n<p class=\"western\">This form of yoga is referred to as an active style of yoga. With this form you will move towards synchronizing breath with movement with different postures. This style has been known to improve the body, mind and spirit before practicing meditation.</p>\r\n<p class=\"western\"><b>Bhakti Yoga</b></p>\r\n<p class=\"western\">Also known as devotional yoga. This type of yoga incorporates chanting and storytelling as a way to develop your spiritual side. Music is often played while in this school of yoga which is often referred to as kirtan chanting.</p>\r\n<p class=\"western\"><b>Bikram Yoga</b></p>\r\n<p class=\"western\">The bikram practice of yoga is a style where you will be set in a heated room where a set of postures are carried out consecutively.</p>\r\n<p class=\"western\"><b>Hatha Yoga</b></p>\r\n<p class=\"western\">This form of yoga is the main foundation for many yoga variations. It incorporates poses, breathing techniques (<span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"http://www.yogajournal.com/category/poses/types/pranayama/\"><i>pranayama</i></a></u></span></span>) a meditation. All of these factors in <span style=\"color: #000080;\"><span lang=\"zxx\"><u><a href=\"https://www.talltreehealth.ca/therapeutic-yoga-1/\">hatha yoga</a></u></span></span> are brought together to cultivate your mind body and spirit. Hatha Yoga is know to be a very relaxing form of yoga and a good foundation for your initial practice.</p>\r\n<p class=\"western\"><b>Iyengar Yoga</b></p>\r\n<p class=\"western\">This style of yoga focuses on specific alignment and uses cushions, blankets and straps. With this form of yoga you will hold poses longer then you would with other styles of yoga. It is use to heal physical tensions in you body and is a good form of physical therapy.</p>\r\n<p class=\"western\"><b>Kundalini Yoga</b></p>\r\n<p class=\"western\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3402.jpg\"><img class=\"alignright wp-image-1726\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3402-300x276.jpg\" alt=\"Yoga -Yoga Nanaimo - Yoga classes - Yoga teacher - Yoga instructor Nanaimo - Vinyasa Yoga- Yin Yoga - Power Yoga\" width=\"164\" height=\"151\" /></a>When practicing this type of yoga it focuses on awakening the energy and base or core area to bring your energy levels up and bring awareness. Breathing, chanting and meditation can also be used in a repetitive cycle during your yoga practice.</p>\r\n<p class=\"western\"><b>Vinyasa Yoga</b></p>\r\n<p class=\"western\">Also known as the vinyasa flow, this style aligns your movement and your breath to create a steady flow of energy and relaxation. Breath is a big focus in this type of yoga making it very active and expressive. Your energy and breath will be incorporated into all your yoga poses each session will be developed as a journey between poses to increase your core strength and energy.</p>', 'Why is Yoga essential for the mind, body and spirit', '', 'inherit', 'closed', 'closed', '', '1707-revision-v1', '', '', '2017-02-18 21:32:01', '2017-02-18 21:32:01', '', 1707, 'http://www.choose2be.ca/1707-revision-v1/', 0, 'revision', '', 0),
(1745, 1, '2017-02-22 21:33:40', '2017-02-22 21:33:40', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\">\r\n<p class=\"entry-content\">I want to feature people like Jessica who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"entry-content\" style=\"text-align: center;\">How did I meet Jessica?</h3>\r\n<p class=\"entry-content\" style=\"text-align: left;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-2.jpg\"><img class=\"size-medium wp-image-1686 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-2-300x300.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"300\" /></a><a name=\"_GoBack\"></a><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">I’ve met Jessica while teaching kids Yoga at Pacific Gardens</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> Co-Housing</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">. We quickly became friend</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> and since </span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">then </span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\">she</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\"> has</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> been an inspiration to me. Jessica is a chiropractor and with her husband Glenn they own Reed family chiropractic. She homeschool</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> her two children, is a Yoga instructor and owner of <a href=\"http://reedfamilywellness.com/yoga/\">Wellspring Yoga studio</a>. I often wonder how she balance</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> all of this! I advise anyone that need</span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #000000;\"><span style=\"font-family: UICTFontTextStyleTallBody, serif;\"><span style=\"font-size: medium;\"> a chiropractor to go see her or her husband Dr. Glen at their office <a href=\"http://reedfamilywellness.com/\">Reed Family Wellness.</a> After all they are both from chiropractor families and they lead their life by example. </span></span></span></p>\r\n<p class=\"entry-content\"><strong>What motivates you to exercise?</strong>\r\nThe need for sanity!</p>\r\n<strong>What activity/workout do you prefer?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-.jpg\"><img class=\"size-medium wp-image-1687 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed--300x300.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"300\" /></a>Running for sure. Yoga is a very close second. I do love a good workout with weights though!\r\n\r\nWhat is your biggest accomplishment?\r\nIt is hard to choose between a) my children (I’m so proud of them) and; b) graduating from Chiropractic college in 2004.\r\n\r\n<strong>What is your superpower?</strong>\r\nBalancing homeschooling, my chiropractic practice at Reed Family Wellness Centre and teaching yoga at The Wellspring. Plus, I can wiggle my ears!\r\n\r\n<strong>What is your favourite cheat treat?</strong>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-1.jpg\"><img class=\"size-medium wp-image-1685 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/01/Jessica-Reed-1-300x225.jpg\" alt=\"Yoga Nanaimo -Chiro Nanaimo - Chiropractor Nanaimo - Dr Jessica Reed - Kids program - Fitness Nanaimo - Health Nanaimo\" width=\"300\" height=\"225\" /></a>I believe in balance and chocolate is definitely my Achilles’ heel!\r\n\r\n<strong>What is your favourite dish/recipe?</strong>\r\nMango prawns\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nTo feel serene. I feel that’s a pretty big dream!\r\n\r\n<strong>Advice for a newbie?</strong>\r\n\r\n</div>', 'Inspirational Person Jessica Reed chiropractor and Yoga Teacher', '', 'inherit', 'closed', 'closed', '', '1656-revision-v1', '', '', '2017-02-22 21:33:40', '2017-02-22 21:33:40', '', 1656, 'http://www.choose2be.ca/1656-revision-v1/', 0, 'revision', '', 0),
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INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(1749, 1, '2017-03-09 08:00:58', '2017-03-09 08:00:58', '<h3 style=\"text-align: center;\">Good Posture to maintain the integrity of the spine</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506.png\"><img class=\" wp-image-1782 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506-300x249.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"214\" height=\"178\" /></a>In western medicine, doctors treat the symptoms not the cause of ailments. I believe that a lot of pain and aches in the body could be prevented by checking having a balanced posture that allows the body to rely on the “right” muscle and relax the other muscles. A strong muscular foundation will help creating more ease in the body.\r\n<h3><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400.png\"><img class=\"alignright wp-image-1756\" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400-300x257.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"211\" height=\"181\" /></a>Have you ever heard of the term \"bone stacking\"?</strong></h3>\r\n\"Bones stacking\" simply means aligning the bones vertically to create more strength in the body. So, basically, it means trying to have a nice vertical line front the ankle to the ear.\r\n<h3>First, let\'s start from the ground up.</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502.jpg\"><img class=\"alignright wp-image-1781 \" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502-240x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"154\" height=\"193\" /></a>You should stand feet hip width apart with the weight equally distributed on both feet. To push this even further, try to feel equal weight at the base of the big toe, pinky toe and heel. If it helps try to visualize a triangle that links theses 3 points under the feet. If you are bare foot or if your shoe allows you to, lift all the toes up, spread them, put them back down. You can try to shift the bodyweight forward and back from the toes to the heel and also side to side before finding that perfect place where the weight is evenly distributed. <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503.jpg\"><img class=\" wp-image-1780 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503-300x169.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"141\" height=\"80\" /></a>As you will experience there is constant shift and adjustment happening to keep this position. Don’t expect your posture to be a static position but more a constant awareness of alignment, engagement and relaxation of the right muscles. You can also try grabbing something with the toes to help lift the arch of the feet.\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508.jpg\"><img class=\" wp-image-1778 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508-300x291.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"252\" height=\"244\" /></a>\r\n\r\nThen start making your way up the leg, stopping at your knees. Are your knees locked? Make sure you keep your knees soft. A lot of women hyperextend their legs (which means keeping your legs totally straight). That hyperextension can create lots of tension in the lower back. Feel the connection between knee and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. That is not possible to do if you lock your knees. Also, make sure that your knees align with your second toe.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511.jpg\"><img class=\" wp-image-1783 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511-300x195.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"248\" height=\"161\" /></a>From there keep coming up the leg to the pelvis. Place the pelvis in a neutral position. The easier way to understand this is if you pretend your pelvis is a bowl of water. You want to make sure the bowl is not leaking forward, neither backward but to make sure that the bowl stays even without spilling. You can try to point the tailbone down, engaging lower abs, while keeping the glute muscles relaxed. Then, bring the rib cage down, engaging upper abs. When you breathe in feel the air filling the rib cage sideways and back instead of just pushing it forward.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres.jpg\"><img class=\"size-medium wp-image-1784 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-300x168.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"300\" height=\"168\" /></a>Roll the shoulders up, back and down to create an opening in the upper chest. Something that helps me to have a nice posture is to roll my shoulders back, turning the palms of my hands forward, feeling the upper back muscles firing. Then I release the palms of my hands toward my body in a neutral position while maintaining my upper body externally rotated.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\"><img class=\" wp-image-1785 alignleft\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"144\" height=\"104\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\"><img class=\"size-medium wp-image-1786 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\" alt=\"\" width=\"188\" height=\"115\" /></a>Last piece of the posture is the head. Many of us are so lost in our head thinking, that we forget our head placement. Many people feel tension in the upper back and neck area because our head is often pushed forward. To help bring it back, place ear above shoulder, try to tuck the chin in. You might need to exaggerate it at first, like if you were trying to create a double chin. Finally, trying to extend from the top of the head, like you are making your spine as long as possible.\r\nTry to commit to do a posture check many times a day. If you do that for a while it will become like automatic. It will help you to engage the right muscles and relax the ones that might you are exhausted unnecessarily. It might prevent problems that might come overtime from having poor posture.\r\nEven while sitting the same posture rules apply except your feet are flat on the floor instead.\r\n\r\nSo to wrap this up, stand tall, keep your weight on both feet, knees unlocked, pelvis neutral, rib cage in, shoulders roll back and finally chin tuck in to have ear above shoulder.\r\nFrom there, take a nice deep mindful breath. Enjoy!\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504.jpg\"><img class=\"alignnone wp-image-1779\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504-153x300.jpg\" alt=\"\" width=\"109\" height=\"214\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507.jpg\"><img class=\"alignnone wp-image-1776\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507-300x258.jpg\" alt=\"\" width=\"251\" height=\"216\" /></a>  <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505.jpg\"><img class=\"alignnone wp-image-1774\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505-193x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"143\" height=\"222\" /></a>', 'How to do a posture check? What a perfect posture looks like?', '', 'publish', 'open', 'open', '', 'perfect-posture-spine', '', '', '2017-09-15 15:43:40', '2017-09-15 15:43:40', '', 0, 'http://www.choose2be.ca/?p=1749', 0, 'post', '', 0),
(1750, 1, '2017-02-25 03:16:45', '2017-02-25 03:16:45', '', 'IMG_3494', '', 'inherit', 'open', 'closed', '', 'img_3494', '', '', '2017-02-25 22:39:08', '2017-02-25 22:39:08', '', 1720, 'http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3494.jpg', 0, 'attachment', 'image/jpeg', 0),
(1751, 1, '2017-03-30 08:00:48', '2017-03-30 08:00:48', '<h3 style=\"text-align: center;\">How can I lose fat and weight? How can I tone my body? How can I have more energy throughout the day? What should I eat before and after a workout?</h3>\r\n<p style=\"text-align: left;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images.jpg\"><img class=\"size-full wp-image-1801 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images.jpg\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"275\" height=\"183\" /></a>The topic of this post will be about eating the right food at the right time. Feeding your body properly before and after a workout is essential for burning calories from fat, keeping your energy up, building lean muscle and speeding recovery so you can train again. There are many opinions as to what you can eat before, during and after your workouts. It’s important to realize that these are general guidelines. We have different digestive systems and it also depends on what kind of workout you’re doing and how long is our workout. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). This post is about food, but let’s not forgot the important of staying hydrate properly during the day. Make sure you keep your body hydrated with water.</p>\r\n\r\n<h3 style=\"text-align: center;\"><strong>The Importance of Eating Before Your Workout</strong></h3>\r\n<p style=\"text-align: left;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-3.jpg\"><img class=\" wp-image-1805 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-3.jpg\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"186\" height=\"186\" /></a>Some people believe that working out on an empty stomach can burn more fat; research shows the body burns the same amount of fat whether you eat before or not. However, you can actually cause muscle loss if you regularly work out on an empty stomach. Here\'s why: When you\'re hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres.png\"><img class=\" wp-image-1806 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres.png\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"216\" height=\"137\" /></a>this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you\'re not giving yourself the fuel you need to power through an intense training session. Not giving proper fuel to your body before a workout is like “driving a car on empty,” You also might not have enough energy to maximize your workout and you limit your ability to burn calories.”</p>\r\n\r\n<h3 style=\"text-align: center;\">What to Eat Before Your Workout</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1.jpg\"><img class=\"size-full wp-image-1802 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/images-1.jpg\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"245\" height=\"206\" /></a>The best pre-workout food contains some form of complex carbohydrate and a protein. Carbohydrates are digested faster than fat or protein, this is important, as eating too much fat or protein or even a large-carb meal within two hours before a workout will drive blood flow to the stomach, not the muscles. Carbohydrates are rapidly used up during a workout, leaving fat as the fuel the body will burn once the workout gets started. Avoid saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles “The key is to consume easily digested carbohydrates, so you don’t feel sluggish.” Here are some of my favorite snacks to keep me energized during my workout without weighing me down.\r\n<ul>\r\n 	<li>Banana with almond butter (2 tablespoons)</li>\r\n 	<li>Multi-grain crackers (10) with hummus (3 tablespoons)</li>\r\n 	<li>Apple and walnuts (1/4 cup)</li>\r\n</ul>\r\n<h3 style=\"text-align: center;\">The Importance of Eating After Your Workout</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-2.jpg\"><img class=\"size-full wp-image-1804 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-2.jpg\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"225\" height=\"225\" /></a>During exercise, your body uses the fuel stored in your muscles known as glycogen for energy. After workout, your muscles are depleted of their glycogen stores and broken down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong. Research shows that your body\'s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away after your workout.\r\n<h3 style=\"text-align: center;\">What to Eat After Your Workout</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2.jpg\"><img class=\"wp-image-1803 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-2-300x156.jpg\" alt=\"workout - eating - Nanaimo - personal training - nanaimo group classes - nutrition nanaimo - holistic nutrition - weight loss Nanaimo - plant based eating - before workout - after workout\" width=\"217\" height=\"113\" /></a>According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.\r\n<ul>\r\n 	<li>Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)</li>\r\n 	<li>Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar</li>\r\n 	<li>Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)</li>\r\n 	<li>Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)</li>\r\n 	<li>Sprouted multi-grain bread (2 slices) with raw peanut butter (2 tablespoons) and honey</li>\r\n 	<li>Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa</li>\r\n 	<li>Quarter cup of sliced grapes mixed into half a cup of cottage cheese</li>\r\n 	<li>Quarter cup of blueberries mixed with half a cup of yogurt</li>\r\n</ul>', 'What to eat before and after a workout? Eating right food right time', '', 'publish', 'open', 'open', '', 'eating-workout-nutrition', '', '', '2017-09-15 15:42:05', '2017-09-15 15:42:05', '', 0, 'http://www.choose2be.ca/?p=1751', 0, 'post', '', 0),
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(1772, 1, '2017-02-25 23:07:56', '2017-02-25 23:07:56', 'How to do a posture check? What a perfect posture looks like?\r\nIn western medicine doctors treat the symptoms not the cause of ailments. I believe that a lot of pain and aches in the body could be prevented by checking having a balanced posture to allow the body to relies on the “right” muscle and relax the others muscle. A strong muscular-squelettique foundation will help creating more ease in the body. Have you ever heard of the terms bones stacking? Bones stacking as it says simply means to align bone on bone to create more strength. So basically trying to have a nice vertical line front the ankle to the ear.\r\nFirst lets start from the ground up. You should stand feet hip width apart with the weight equally distributed on both feet. To push this even further, try to feel equal weight at the base of the big toe, pinky toe and heel. If it helps try to visualize a triangle that links theses 3 points under the feet. If you are bare foot or if your shoe allows you to, lift all the toes up, spread them, put them back down. You can try to shift the bodyweight forward and back from the toes to the heel and also side to side before finding that perfect place where the weight is evenly distributed. As you will experience there is constant shift and adjustment happening to keep this position. Don’t expect your posture to be a static position but more a constant awareness of alignment, engagement and relaxation of the right muscles.You can also try to grab something with the toes to help lift the arch of the feet.\r\nThen start making you way up the leg, stop at your knees. Are your knees locked? Make sure you keep your knees soft. A lot of women hyperextend their legs. That hyperextension can create lots of tension in the lower back. Feel the connection between knee and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. That is not possible to do if you lock your knee. Also make sure that your knee align with your second toe.\r\nFrom there keep coming up the leg to the pelvis. Placing the pelvis in a neutral position. The easier way to understand this is if you pretend your pelvis is a bowl of water. You want to make sure the bowl is not leaking forward, neither backward but to make sure that the bowl stays even without spilling. You can try to point the tailbone down, engaging lower abs, while keeping the glutes relaxed. Then bringing the rib cage down, engaging upper abs. Feeling the air filling the rib cage sideways and back instead of just pushing it forward when you breathe in.\r\nRoll shoulders up, back &amp; down to create an opening in the upper chest. Something that helps me to have a nice posture is to roll my shoulders back, turning the palms of my hands forward, feeling the upper back muscles firing. Then releasing the palms of my hands toward my body in a neutral position while maintaining my upper body externally rotated.\r\nLast piece of the posture is the head. So many of us are so much in our head thinking, that we forget our head placement. So many of us feel tension in the upper back and neck area because our head is often in a forward position. To help bring it back, place ear above shoulder, try to tuck the chin in. You might need to exaggerate it at first, like if you were trying to create a double chin. Finally trying to extend from the top of the head.\r\nTry to commit to do a posture check many times a day. If you do that for a while it will become like automatic. It will help you to engage the right muscles and relax the ones that might be over used without really needing them. It might prevent problems that might come overtime from having a poor posture.\r\nEven while sitting the same check applies. Just having feet flat on the floor instead.\r\nSo to wrap this up, stand tall, weight on both feet, knees unlocked, pelvis neutral, rib cage in, shoulders roll back and finally chin tuck in to have ear above shoulder.\r\nFrom there nice deep mindful breath. Enjoy!', 'How to do a posture check? What a perfect posture looks like?', '', 'inherit', 'closed', 'closed', '', '1749-revision-v1', '', '', '2017-02-25 23:07:56', '2017-02-25 23:07:56', '', 1749, 'http://www.choose2be.ca/1749-revision-v1/', 0, 'revision', '', 0),
(1773, 1, '2017-02-25 23:15:44', '2017-02-25 23:15:44', 'In western medicine doctors treat the symptoms not the cause of ailments. I believe that a lot of pain and aches in the body could be prevented by checking having a balanced posture to allow the body to relies on the “right” muscle and relax the others muscle. A strong muscular-squelettique foundation will help creating more ease in the body.\r\n<h3><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400.png\"><img class=\" wp-image-1756 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400-300x257.png\" alt=\"\" width=\"211\" height=\"181\" /></a>Have you ever heard of the terms bones stacking?</strong></h3>\r\nBones stacking as it says simply means to align bone on bone to create more strength. So basically trying to have a nice vertical line front the ankle to the ear.\r\n<h3>First lets start from the ground up.</h3>\r\nYou should stand feet hip width apart with the weight equally distributed on both feet. To push this even further, try to feel equal weight at the base of the big toe, pinky toe and heel. If it helps try to visualize a triangle that links theses 3 points under the feet. If you are bare foot or if your shoe allows you to, lift all the toes up, spread them, put them back down. You can try to shift the bodyweight forward and back from the toes to the heel and also side to side before finding that perfect place where the weight is evenly distributed. As you will experience there is constant shift and adjustment happening to keep this position. Don’t expect your posture to be a static position but more a constant awareness of alignment, engagement and relaxation of the right muscles.You can also try to grab something with the toes to help lift the arch of the feet.\r\nThen start making you way up the leg, stop at your knees. Are your knees locked? Make sure you keep your knees soft. A lot of women hyperextend their legs. That hyperextension can create lots of tension in the lower back. Feel the connection between knee and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. That is not possible to do if you lock your knee. Also make sure that your knee align with your second toe.\r\nFrom there keep coming up the leg to the pelvis. Placing the pelvis in a neutral position. The easier way to understand this is if you pretend your pelvis is a bowl of water. You want to make sure the bowl is not leaking forward, neither backward but to make sure that the bowl stays even without spilling. You can try to point the tailbone down, engaging lower abs, while keeping the glutes relaxed. Then bringing the rib cage down, engaging upper abs. Feeling the air filling the rib cage sideways and back instead of just pushing it forward when you breathe in.\r\nRoll shoulders up, back &amp; down to create an opening in the upper chest. Something that helps me to have a nice posture is to roll my shoulders back, turning the palms of my hands forward, feeling the upper back muscles firing. Then releasing the palms of my hands toward my body in a neutral position while maintaining my upper body externally rotated.\r\nLast piece of the posture is the head. So many of us are so much in our head thinking, that we forget our head placement. So many of us feel tension in the upper back and neck area because our head is often in a forward position. To help bring it back, place ear above shoulder, try to tuck the chin in. You might need to exaggerate it at first, like if you were trying to create a double chin. Finally trying to extend from the top of the head.\r\nTry to commit to do a posture check many times a day. If you do that for a while it will become like automatic. It will help you to engage the right muscles and relax the ones that might be over used without really needing them. It might prevent problems that might come overtime from having a poor posture.\r\nEven while sitting the same check applies. Just having feet flat on the floor instead.\r\nSo to wrap this up, stand tall, weight on both feet, knees unlocked, pelvis neutral, rib cage in, shoulders roll back and finally chin tuck in to have ear above shoulder.\r\nFrom there nice deep mindful breath. Enjoy!', 'How to do a posture check? What a perfect posture looks like?', '', 'inherit', 'closed', 'closed', '', '1749-revision-v1', '', '', '2017-02-25 23:15:44', '2017-02-25 23:15:44', '', 1749, 'http://www.choose2be.ca/1749-revision-v1/', 0, 'revision', '', 0),
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INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
(1761, 1, '2017-02-25 03:17:37', '2017-02-25 03:17:37', '<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">In western medicine doctor</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> treat the symptoms not the cause</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\"> of ailments.</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">  I believe that</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\"> a</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> lot of pain and aches in the body could be prevented by checking having a balance</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> posture to allow the body to relies on the “right” muscle and relax the others muscle. A strong muscular-</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">squelettique</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> foundation will </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">help </span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">creating more ease in the body. Have you ever heard</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\"> of</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> the terms bones stacking? Bones stacking as it says simply means to align bone on bone to create more strength. So basically trying to have a nice vertical line front the ankle to </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">the </span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">ear. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">First lets start from the ground up. You should stand feet hip width apart with the weight equally distributed on both feet. To push this even further, try to feel equal weight at</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\"> the</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> base </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">of the </span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">big toe, pinky toe and heel. If it help</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span> <span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">try </span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">to visualize a triangle that link</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> theses 3 points under the feet. If you are bare foot or if your shoe allow</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> you to, lift all the toes up, spread them, put them back down. You can try to shift the bodyweight forward and back from the toes to the heel and also side to side before finding that perfect place where the weight is evenly distributed. As you will experience there is constant shift and adjustment happening to keep this position. Don’t expect your posture to be a static position but more a constant awareness of alignment, engagement and relaxation of the right muscle</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">. You can also try to grab something with the toes to help lift the arch of the feet. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Then start making you way up the leg, stop at your knees. Are your knees lock</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">? Make sure you keep your knee</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> soft. A lot of women hyperextend their leg</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">. That hyperextension can create lots o</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">f</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> tension in the lower back. Feel the connection between knee and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. That is not possible to do if you lock your knee. Also make sure that your knee align with your second toe. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">From there keep coming up the leg to the pelvis. Placing the pelvis in a neutral position. The easier way to understand this is if you pretend your pelvis is a bowl of water. You want to make sure the bowl is not leaking forward, neither backward but to make sure that </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">the </span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">bowl stay</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> even without spilling. You can try to point </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">the </span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">tailbone down, engaging lower abs, while keeping</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\"> the</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> glutes relaxed. Then bringing the rib cage down, engaging upper abs. Feeling the air filling </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">the </span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">rib cage sideways and back instead of just pushing it forward when you breath</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">e</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> in. </span></span></span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Roll shoulder</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> up, back &amp; down to create an opening in the upper chest. Something that helps me to have a nice posture is to roll my shoulder</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> back, turning the palm</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> of my hand</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> forward, feeling the upper back muscle</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> firing. Then releasing</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\"> the</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> palms of my hand</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> toward my body in a neutral position while maintaining my upper body externally rotated. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Last piece of the posture is the head. So many of us are so much in our head thinking</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">, </span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> that we forget our head placement. So many of us feel tension in </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">the </span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">upper back and neck area because our head is often in a forward position. To help bring</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\"> it</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> back</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">, place</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> ear above shoulder, try to tuck the chin in. You might need to exaggerate it at first, like if you were trying to create </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">a </span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">double chin. Finally trying to extend from the top of the head.</span></span></span>\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Try to commit to do a posture check many times a day. If you do that for a while it will become like automatic. It will help you to engage the right muscles and relax the one</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> that might be over use</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">d</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> without really needing them. It might prevent problem</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> that might come overtime from having </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">a </span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">poor posture.</span></span></span>\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Even while sitting the same check applies. Just having feet flat on the floor instead.</span></span></span>\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">So to wrap this up, stand tall, weight on both feet, knee</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> unlock</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">ed</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">, pelvis neutral, rib cage in, shoulder</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> roll back and finally chin tuck in to have ear above shoulder. </span></span></span>\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">From there nice deep mindful breath coming back to the present moment. Enjoy!</span></span></span>', 'How to do a posture check? What a perfect posture looks like?', '', 'inherit', 'closed', 'closed', '', '1749-revision-v1', '', '', '2017-02-25 03:17:37', '2017-02-25 03:17:37', '', 1749, 'http://www.choose2be.ca/1749-revision-v1/', 0, 'revision', '', 0),
(1792, 1, '2017-03-21 21:42:09', '2017-03-21 21:42:09', '<h3 style=\"text-align: center;\">Good Posture to maintain the integrity of the spine</h3>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506.png\"><img class=\" wp-image-1782 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3506-300x249.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"214\" height=\"178\" /></a>In western medicine, doctors treat the symptoms not the cause of ailments. I believe that a lot of pain and aches in the body could be prevented by checking having a balanced posture that allows the body to rely on the “right” muscle and relax the other muscles. A strong muscular foundation will help creating more ease in the body.\n<h3><strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400.png\"><img class=\"alignright wp-image-1756\" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3400-300x257.png\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"211\" height=\"181\" /></a>Have you ever heard of the term \"bone stacking\"?</strong></h3>\n\"Bones stacking\" simply means aligning the bones vertically to create more strength in the body. So, basically, it means trying to have a nice vertical line front the ankle to the ear.\n<h3>First, let\'s start from the ground up.</h3>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502.jpg\"><img class=\"alignright wp-image-1781 \" title=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3502-240x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"154\" height=\"193\" /></a>You should stand feet hip width apart with the weight equally distributed on both feet. To push this even further, try to feel equal weight at the base of the big toe, pinky toe and heel. If it helps try to visualize a triangle that links theses 3 points under the feet. If you are bare foot or if your shoe allows you to, lift all the toes up, spread them, put them back down. You can try to shift the bodyweight forward and back from the toes to the heel and also side to side before finding that perfect place where the weight is evenly distributed. <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503.jpg\"><img class=\" wp-image-1780 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3503-300x169.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"141\" height=\"80\" /></a>As you will experience there is constant shift and adjustment happening to keep this position. Don’t expect your posture to be a static position but more a constant awareness of alignment, engagement and relaxation of the right muscles. You can also try grabbing something with the toes to help lift the arch of the feet.\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508.jpg\"><img class=\" wp-image-1778 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3508-300x291.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"252\" height=\"244\" /></a>\n\nThen start making your way up the leg, stopping at your knees. Are your knees locked? Make sure you keep your knees soft. A lot of women hyperextend their legs (which means keeping your legs totally straight). That hyperextension can create lots of tension in the lower back. Feel the connection between knee and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. That is not possible to do if you lock your knees. Also, make sure that your knees align with your second toe.\n\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511.jpg\"><img class=\" wp-image-1783 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3511-300x195.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"248\" height=\"161\" /></a>From there keep coming up the leg to the pelvis. Place the pelvis in a neutral position. The easier way to understand this is if you pretend your pelvis is a bowl of water. You want to make sure the bowl is not leaking forward, neither backward but to make sure that the bowl stays even without spilling. You can try to point the tailbone down, engaging lower abs, while keeping the glute muscles relaxed. Then, bring the rib cage down, engaging upper abs. When you breathe in feel the air filling the rib cage sideways and back instead of just pushing it forward.\n\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres.jpg\"><img class=\"size-medium wp-image-1784 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-300x168.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"300\" height=\"168\" /></a>Roll the shoulders up, back and down to create an opening in the upper chest. Something that helps me to have a nice posture is to roll my shoulders back, turning the palms of my hands forward, feeling the upper back muscles firing. Then I release the palms of my hands toward my body in a neutral position while maintaining my upper body externally rotated.\n\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\"><img class=\" wp-image-1785 alignleft\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"144\" height=\"104\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\"><img class=\"size-medium wp-image-1786 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/imgres-1-1.jpg\" alt=\"\" width=\"188\" height=\"115\" /></a>Last piece of the posture is the head. Many of us are so lost in our head thinking, that we forget our head placement. Many people feel tension in the upper back and neck area because our head is often pushed forward. To help bring it back, place ear above shoulder, try to tuck the chin in. You might need to exaggerate it at first, like if you were trying to create a double chin. Finally, trying to extend from the top of the head, like you are making your spine as long as possible.\nTry to commit to do a posture check many times a day. If you do that for a while it will become like automatic. It will help you to engage the right muscles and relax the ones that might you are exhausted unnecessarily. It might prevent problems that might come overtime from having poor posture.\nEven while sitting the same posture rules apply except your feet are flat on the floor instead.\n\nSo to wrap this up, stand tall, weight on both feet, knees unlocked, pelvis neutral, rib cage in, shoulders roll back and finally chin tuck in to have ear above shoulder.\nFrom there nice deep mindful breath. Enjoy!\n\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504.jpg\"><img class=\"alignnone wp-image-1779\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3504-153x300.jpg\" alt=\"\" width=\"109\" height=\"214\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507.jpg\"><img class=\"alignnone wp-image-1776\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3507-300x258.jpg\" alt=\"\" width=\"251\" height=\"216\" /></a>  <a href=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505.jpg\"><img class=\"alignnone wp-image-1774\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/02/IMG_3505-193x300.jpg\" alt=\"Posture - Nanaimo - standing up - feeling good - personal training - personal trainer - group classes - bootcamp - pilates - yoga nanaimo - zumba nanaimo - dance nanaimo - great posture - posture nanaimo\" width=\"143\" height=\"222\" /></a>', 'How to do a posture check? What a perfect posture looks like?', '', 'inherit', 'closed', 'closed', '', '1749-autosave-v1', '', '', '2017-03-21 21:42:09', '2017-03-21 21:42:09', '', 1749, 'http://www.choose2be.ca/1749-autosave-v1/', 0, 'revision', '', 0),
(1762, 1, '2017-02-25 03:18:20', '2017-02-25 03:18:20', '<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">There are some questions that keep coming back; How can I lose fat and weight? How can I tone my body? How can I have more energy throughout the day? What should I eat before and after a workout?</span></span></span>\r\n\r\n<span style=\"color: #000000;\"> </span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">The topic of this post will be about eating the right food at the right time. Feeding your body properly before and after a workout is essential for burning calories from fat, keeping your energy up, building lean muscle and speeding recovery so you can train again. </span></span></span><span style=\"color: #252525;\"><span style=\"font-family: Helvetica, serif;\"><span style=\"font-size: xx-small;\">There are many opinions as to what you can eat before, during and after your workouts. It’s important to realize that these are general guidelines. We have different digestive systems and it also depends on what kind of workout you’re doing and how long is our workout. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). This post is about food, but let’s not forgot the important of staying hydrate properly during the day. Make sure you keep your body hydrated with water.</span></span></span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Georgia, serif;\"><span style=\"font-size: small;\"><b>The Importance of Eating Before Your Workout</b></span></span></span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Some people believe that working out on an empty stomach can burn more fat; research shows the body burns the same amount of fat whether you eat before or not. However, you can actually cause </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><i>muscle loss </i></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">if you regularly work out on an empty stomach. Here\'s why: When you\'re hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you\'re not giving yourself the fuel you need to power through an intense training session. </span></span></span><span style=\"color: #252525;\"><span style=\"font-family: Helvetica, serif;\"><span style=\"font-size: xx-small;\">Not giving proper fuel to your body before a workout is like “driving a car on empty,” You also might not have enough energy to maximize your workout and you limit your ability to burn calories.”</span></span></span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Georgia, serif;\"><span style=\"font-size: small;\"><b>What to Eat Before Your Workout</b></span></span></span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">The best pre-workout food contains some form of complex carbohydrate and a protein. </span></span></span><span style=\"color: #3b3e3f;\"><span style=\"font-family: Helvetica, serif;\"><span style=\"font-size: small;\">Carbohydrates are digested faster than fat or protein, this is important, as eating too much fat or protein or even a large-carb meal within two hours before a workout will drive blood flow to the stomach, not the muscles. Carbohydrates are rapidly used up during a workout, leaving fat as the fuel the body will burn once the workout gets started. </span></span></span><span style=\"color: #252525;\"><span style=\"font-family: Helvetica, serif;\"><span style=\"font-size: xx-small;\">Avoid  </span></span></span><a href=\"http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp\"><span style=\"color: #d52b1e;\"><span style=\"font-family: Helvetica, serif;\"><span style=\"font-size: xx-small;\"><u>saturated fats</u></span></span></span></a><span style=\"color: #252525;\"><span style=\"font-family: Helvetica, serif;\"><span style=\"font-size: xx-small;\"> and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles “The key is to consume easily digested carbohydrates, so you don’t feel sluggish,” Platt says.”  </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Here are some of my favorite snacks to keep me energized during my workout without weighing me down. </span></span></span>\r\n\r\n<span style=\"color: #00000a;\"></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Banana with almond butter (2 tablespoons)</span></span></span>\r\n\r\n<span style=\"color: #00000a;\"></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Multi-grain crackers (10) with hummus (3 tablespoons)</span></span></span>\r\n\r\n<span style=\"color: #00000a;\"></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Apple and walnuts (1/4 cup)</span></span></span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Georgia, serif;\"><span style=\"font-size: small;\"><b>The Importance of Eating After Your Workout</b></span></span></span>\r\n\r\n<a name=\"_GoBack\"></a> <span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">During exercise, your body use</span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><span lang=\"en-CA\">s</span></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"> the fuel stored in your muscles known as glycogen for energy. After workout, your muscles are depleted of their glycogen stores and broken down. Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong. Research shows that your body\'s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away after your workout. </span></span></span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Georgia, serif;\"><span style=\"font-size: small;\"><b>What to Eat After Your Workout</b></span></span></span>\r\n\r\n<span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">According to the </span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\"><i>Journal of the International Society of Sports Medicine</i></span></span></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss.</span></span></span>\r\n\r\n<span style=\"color: #00000a;\"></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)</span></span></span>\r\n\r\n<span style=\"color: #00000a;\"></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Salad with roasted chickpeas (1/2 cup), light olive oil and vinegar</span></span></span>\r\n\r\n<span style=\"color: #00000a;\"></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)</span></span></span>\r\n\r\n<span style=\"color: #00000a;\"></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Quinoa bowl (1 cup) with black berries (1 cup) and pecans (1/4 cup)</span></span></span>\r\n\r\n<span style=\"color: #00000a;\"></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Sprouted multi-grain bread (2 slices) with raw peanut butter (2 tablespoons) and honey</span></span></span>\r\n\r\n<span style=\"color: #00000a;\"></span><span style=\"color: #313131;\"><span style=\"font-family: Arial, serif;\"><span style=\"font-size: small;\">Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa</span></span></span>\r\n\r\n<span style=\"color: #00000a;\"></span><span style=\"color: #222222;\"><span style=\"font-family: Georgia, serif;\"><span style=\"font-size: small;\">Quarter cup of sliced grapes mixed into half a cup of cottage cheese</span></span></span>\r\n\r\n<span style=\"color: #00000a;\"></span><span style=\"color: #222222;\"><span style=\"font-family: Georgia, serif;\"><span style=\"font-size: small;\">Quarter cup of blueberries mixed with half a cup of yogurt</span></span></span>\r\n\r\n<span style=\"color: #000000;\"> </span>', 'What to eat before and after a workout?', '', 'inherit', 'closed', 'closed', '', '1751-revision-v1', '', '', '2017-02-25 03:18:20', '2017-02-25 03:18:20', '', 1751, 'http://www.choose2be.ca/1751-revision-v1/', 0, 'revision', '', 0),
(1763, 1, '2017-03-07 05:26:13', '2017-03-07 05:26:13', '<header class=\"entry-header\">\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\n</header>\n<div class=\"entry-content\"><header class=\"entry-header\"></header>\n<div class=\"entry-content\">\n<p style=\"text-align: justify;\">I want to feature people like Leigh-Ann who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\n\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Leigh-Ann?</h3>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3499.jpg\"><img class=\"size-medium wp-image-1760 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3499-225x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"225\" height=\"300\" /></a>I’ve met Leigh-Ann while going to Can Fit Pro conference in Vancouver in December. I took the first ferry and saw someone that I knew that was with her. At first I was a bit intimidate by her beauty and strong physique but she definitely sweet talked me, lol. Often we can judge people by their appearance, thinking they are superficial, but we don’t know their story. Leigh-Ann story is amazing, she is a strong woman inside out. She is a role model and has so much to offer to other. She strikes me as a down to earth, strong, beautiful, open-minded, perseverant woman. Big congratulation to Leigh-Ann, she just became N.P.A.A. Pro in the fitness model category. Enjoy reading!\n\n<strong><span style=\"font-size: large;\">What motivates you to exercise?</span></strong>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/FullSizeRender.jpg\"><img class=\"size-medium wp-image-1758 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/FullSizeRender-179x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"179\" height=\"300\" /></a><span style=\"font-size: large;\">When I work out, I feel this amazing sense of strength, both mentally and physically, it empowers me and helps me center myself. Being in the gym, pushing forward, gives me this natural high that I can’t seem to find anywhere else. Fitness has changed my life in so many ways. It’s enabled me to achieve goals that I could never have imagined reaching. The gym is definitely my church. I am so grateful for the fitness family that I’ve been adopted into. The support and friends that I have made in the gym, have been so positive and have always helped lift me up. I am definitely inspired to help others in return. I love it when people come up to me and let me know I have inspired them when they’ve wanted to quit! I believe that working out is eighty percent mental and twenty percent physical, it’s all in your head. If you think you can or you think you can’t, you’re absolutely right!</span>\n\n<strong><span style=\"font-size: large;\">My favorite exercise in the gym:</span></strong>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3496.jpg\"><img class=\"size-medium wp-image-1747 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/IMG_3496-130x300.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"130\" height=\"300\" /></a>That would have to be lifting free weights. I love the empowering feeling of strength I get from lifting. I find most women have the misconception that to loose weight they should do cardio. Although cardio is great! You actually burn more calories with more muscle at resting periods. Meaning, while you are sleeping, you are actually burning double the calories if you put in a solid workout before. I also believe you don’t have to look masculine with muscle. Maybe it’s just me, but I don’t think I look manly at all when competing with a shiny bikini, spray tan and the long nails. I believe you can look very feminine with having a lot of muscle as a woman. I also love incorporating hot yoga into my routine. Starting my day with an early 6:30 a.m. class really centers me and helps me stay focused so I can channel all my energy in the right direction.\n\n<strong><span style=\"font-size: large;\">My Biggest accomplishment:</span></strong>\nThe greatest achievement as of late would be receiving my N.P.A.A. Pro Card in the fitness model category. Becoming a professional bodybuilder hasn’t been easy. Doing my first competition 5 years ago in Kelowna took a lot of nerve, but I would have to tell you, I am now addicted.\n\n<strong><span style=\"font-size: large;\">What is my superpower:</span></strong>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/Leigh-Ann.jpg\"><img class=\"size-full wp-image-1766 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/Leigh-Ann.jpg\" alt=\"Leigh-Anne - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"160\" height=\"160\" /></a>Well I definitely don’t feel like I have a superpower all the time. Working out in the gym always has its ups and downs. It is what you do with those downs that defines you. It’s a lot like life in general, you have a down, you can stay down, be depressed got get back up and push yourself through it. I believe anybody can achieve their goals in the gym. We all just have to beat our own self limiting thoughts. Planting positive seeds, being proactive and telling yourself you can is ninety percent of the work in the gym. I find having a likeminded great group of positive friends is a great catalyst which helps push me through. If you have people in your life that are positive and always telling you that you can, chances are you’re going to do it. I love positive energy, I enjoy encouraging others including my eight year old son, not to give up if you want to be good at something. It takes failures to succeed in this life. So many times I’ve wanted to quit before a competition. I would have a mini meltdown but then I would remind myself of what I would tell my son. I love coming home to him seeing me with new trophies, it’s priceless. To show him that if you don’t give up, you can accomplish anything. When I’m feeling down and want to give in, he always reminds me that “no matter how hard it gets, if you want to accomplish your goals, you can’t quit!”\n\n<strong><span style=\"font-size: large;\">Favorite dish:</span></strong>\nWell I love creating my own masterpieces in the kitchen. Since embarking on this bodybuilding adventure, I have really turned my diet around. What you eat is so important as to what you’re going to get as your striving for it. I’ve become quite the mad scientist in the kitchen. I’m big on egg whites, salmon, seeds, veggies, oatmeal and I make various dishes with all the above. I really enjoy taking a recipe and turning it into a healthy one. Pumpkin pie with an almond crust or as crazy as it sounds pizza into cauliflower crust pizza. “If it’s not green, it’s not clean!” Protein balls are always fun, quick, easy and they always get better with different twists. They are always very easy to bring with you on the go so that you don’t have to eat any of that unhealthy fast food in desperation.\n\n<span style=\"font-size: large;\"><strong>Favorite Cheat:</strong> </span>\nI think when you stat leading a healthy lifestyle you really don’t crave sugars or unhealthy oils etc. When you feel so good in eating healthy you really feel the effects when you don’t eat healthy. You have to balance everything, I would say if I do cheat sometimes I love to have that sinful sushi with tempura and sauces with a glass of red wine. So yummy, but hold the white rice please. I only do brown.\n\n<strong><span style=\"font-size: large;\">Goals and dreams:</span></strong>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2017/03/17021465_10154905784880196_9025217456312163918_n.jpg\"><img class=\"size-medium wp-image-1809 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2017/03/17021465_10154905784880196_9025217456312163918_n-168x300.jpg\" alt=\"Leigh-Ann - fitness Nanaimo - Weight training Nanaimo - weight training -fitness - Bodybuilding Nanaimo - Inspirational person - Pro figure Nanaimo - fitness competition Nanaimo\" width=\"168\" height=\"300\" /></a>Well like I said I find eighty percent of the work in the gym is your mind. I think the rest becomes a lot easier when you find your inner strength. For that you need to work on your mind as much as your body. In 2017 I want to practice meditation more and being mindful. Do more in personal development and practice more on being centered. Outdoor adventures are great with friends, I really love being in nature, it’s such a positive feed for the body, mind and soul. I would also like to compete in April for my Pro card Elite or go to do a competition in the United States for I.F.B.B. In doing that I love helping others go through their challenges of doing their first competition. We have a great group of girls that go to these competitions together. A lot of times I feel I wouldn’t have been able to compete without them. The support I’ve received from the bodybuilding community is awesome. We are not competitive with each other, we travel together, tan, eat, etc. Our little family, helping one another and sharing big memories together in our lives.\n\n<strong><span style=\"font-size: large;\">Advice for newbies:</span></strong>\nMake a clear goal, visualize it and know why you are doing it. Do something small everyday positive to work towards achieving that big goal! Don’t let anyone or anything get in your way. The more challenges and barriers you have to go through to get there, the sweeter the victory!\n\n</div>\n</div>', 'Inspirational Person: Leigh-Ann Smith and Weight Training Athlete', '', 'inherit', 'closed', 'closed', '', '1720-autosave-v1', '', '', '2017-03-07 05:26:13', '2017-03-07 05:26:13', '', 1720, 'http://www.choose2be.ca/1720-autosave-v1/', 0, 'revision', '', 0);
