Guest blog by Sylvie Gouin

Meditation Classes 

A friend once said:  “If I meditated half the time I think about meditation, I would have mastered it by now!” I think many of us can relate to this statement. We know that meditation is gaining in popularity because it works, yet we still face many of the same issues that somehow prevent us from implementing the practice. Aspects such as: finding (or making) the time, moving beyond distractions and understanding what it is that we are trying to do or not do remain some of our biggest obstacles to daily practice. These reasons are very common and most of us highly benefit from getting together with a group once in a while to clarify our understanding, ignite and keep our interest awake and generate momentum. And, this is what these four-week sessions are designed to do. One, they provide you with an opportunity to deeply relax and release tension. This in itself is restorative and therefore, energizing. Two, they offer structure, which encourages commitment and supports motivation.  These classes are open to all levels of experience and non-experience. Everyone is welcome, and the only belief required to benefit from the classes is that we each have the potential to let go of tension and experience a little peace. 

Hope to see you at class!

Sylvie Gouin

Next four-week session begins Sunday May 25th from 6:45-7:45PM. Visit this link for details http://continuumfitness.ca/classes.php

Fall classes

We’ve been busy over the summer with one on one appointments and we’re excited to start our fall session of group classes. All of your favourites are back: Zumba®, the Elemental Workout®, Stability and Mobility for Runners, and Posture Improvement. We’re pleased to be offering new sessions such as Power Walking, Meditation with Sylvie Gouin and Circuit Training (on Wednesdays and Saturdays) with Véronique Roberts. You can view our full schedule here http://continuumfitness.ca/classes.html and register online here http://goo.gl/IhiJca. We also have a couple of workshops if you would like to try something new such as Whole Food Rejuvenation and Introduction to Meditation with Sylvie. For all of you with kids at home on PD days, check out our fun Zumbatomic® class on Friday, October 11. We hope to see you soon and are eager to help you all move forward along your health continuum!

Fall Classes

We’ve been busy over the summer with one on one appointments and we’re excited to start our fall session of group classes. All of your favourites are back: Zumba®, the Elemental Workout®, Stability and Mobility for Runners, and Posture Improvement. We’re pleased to be offering new sessions such as Power Walking, Meditation with Sylvie Gouin and Circuit Training (on Wednesdays and Saturdays) with Véronique Roberts. You can view our full schedule here http://continuumfitness.ca/classes.html and register online here http://goo.gl/IhiJca. We also have a couple of workshops if you would like to try something new such as Whole Food Rejuvenation and Introduction to Meditation with Sylvie. For all of you with kids at home on PD days, check out our fun Zumbatomic® class on Friday, October 11. We hope to see you soon and are eager to help you all move forward along your health continuum!

Prenatal and Postnatal Strength Workout DVDs

When I was pregnant with my first child, I spend some time looking at what types of workouts were available for pregnant women.  I came across a lot of prenatal yoga and cardio but not much in terms of strength.  This inspired me to create the Prenatal Strength Workout DVD and later my Postnatal Strength Workout DVD.

There are so many benefits to strength training in the prenatal period including: improved posture, reduced incidence of low back pain, increased energy, strength and endurance, stronger connective tissue to help increase joint stability and help prevent injury, fewer varicose veins and more.  The Society of Obstetricians and Gynecologists of Canada (SOCG) recommend that all women (with uncomplicated pregnancies) should be encouraged to participate in aerobic and strength conditioning exercises as part of a healthy lifestyle.

Strength training in the postnatal period can help women improve posture, increase energy, strength and endurance, decrease pain and strain due to awkward postures, improve her mood and help her return to their pre-pregnancy shape quickly among other benefits.  

The Postnatal Strength Workout DVD is split into many short sections so new moms can squeeze in a short workout whenever time permits.  The workouts can be done with or without your baby.  The baby workouts are a wonderful way to build strength, using your baby as resistance.  There are also workouts that can be done when baby is sleeping using your bodyweight and an exercise ball.

The DVDs are available at Lululemon Stores in Ottawa and Kingston, Boomerang Kids, Sweet Pea boutique, Continuum Fitness and Movement Performance (of course) on http://www.amazon.com and at http://www.sarahzahab.ca.  They make great gifts!

Here’s a peek at a recent CTV interview we did with Jenn Oberhammer and baby Khari as beautiful models http://www.youtube.com/watch?v=iwZvurkyjgA

Also, if you are pregnant or have young children, it’s wise to perform a diastasis check to see if your abdominals have separated.  Here’s a link to an article I wrote on the topic http://ottawamommyclub.ca/how-to-perform-a-diastasis-check-tuesday-tips/

Having fun working out with baby!

Posture Improvement 101

Those who have worked with me know that I’m a stickler for posture.  Proper posture is the foundation for all movements, whether it’s a squat or a push up.

Most of us have to work at proper posture.  It takes practice and some strengthening, stretching and awareness but we can all benefit from improving our seated and standing postures.

I have been meaning to blog about posture for some time.  I recently came across a blog post by a good friend of mine, Sylvie Gouin who is a yoga guru, instructor, author and inspiring woman.  Her post said it all and I have her permission to share it.  Please have a peek over here http://www.sylviegyoga.com/2012/07/stand-taller.html. 

Join me for a Posture Improvement Class on Mondays from 10:15 to 11:00 am from September 17 to October 29.  We’ll strengthen the scapular stabilizers, core and back and stretch tight chest, shoulder and back muscles.  For more information, please go to http://continuumfitness.ca/classes.html

Foam Roller Heaven

Here at Continuum, we’ll occasionally end workouts with a few minutes of rolling out tight muscles on the foam roller.  We’ll often use it as part of our own workout regime and enjoy ending the day with rolling out the back, IT bands and glutes.  Here is my new favourite foam roller stretch:

Lie on the foam roller vertically, with your hips and head resting on the foam roller.  Your back should be supported on the roller.  Place your arms out to the sides with your palms facing up.  Most will feel a nice release through the chest and shoulders.  Many who try this want to stay for a while!  I call it foam roller heaven.  I’ve you have a foam roller at home or at your gym, give this one a try and let us know what you think.

Also, tune it to Rogers Daytime (cable 22) this Thursday at 11 am.  Continuum Fitness will be featured on the show!

Classes, Tweets and a Recipe

Our first session of classes went great at continuum fitness and we’re gearing up for session number 2!  Join us for:

Stability for Runners, Mondays @ 7 pm (March 5 – April 9)

Zumba, Tuesdays @ 5:30 pm  (March 6 – April 10)

The Elemental Workout, Thursdays @ 6:15 pm (March 1 – April 5)

Each 6 week session is $80 including HST.  For more info – email sarah@continuumfitness.ca or call us at (613) 552-9498.

I’m often asked about healthy snack options that are quick, easy and nutritious.  This is a traditional dip recipe that I grew up on and still make today.  The family loves it and it’s raw, filling, healthy and delicious!  Eat it with veggies, pita or your cracker of choice.

1/4 c of tahini (sesame paste)

1/2 c filtered water

juice of half a lemon

bunch of chopped fresh parsley  (1 cup or more)

Sea salt to taste

Mix up all ingredients and voila – yum!  I’ll often use leftover chopped parsley from tabouli salad.  Try it out and let me know what you think.

To wrap up, I’m finally on twitter!  Join me @continuum fit.

Happy snacking!

Core Exercises – which ones are best?

I’m often asked by many new moms, what are the best core exercises to perform to get my abs back?  It’s a difficult question to answer, and to be honest, there isn’t one perfect one size fits all answer that will work for everyone.

It’s kind of like going jean shopping and asking the sales person, what’s the best pair of jeans that you have?  I’m sure the sales person would have a difficult time answering.  You have to take into consideration your body type, price range, function, overall style and comfort among other things. 

Exercises are kind of the same.   Before I prescribe exercises, I go through a musculoskeletal assessment.  For the core, I’ll test the strength of the core, if a diastasis occurred and take into consideration your goals, previous workout experience, fitness level, injuries, use of various modalities, time restraints, other activities, etc.

Nutrition also plays a large role when it comes to weight loss and changing your physique.  Some experts would argue that nutrition accounts for 70% of your body composition goals.

Now that we have all that covered, some good core exercises include the plank, the 5 point draw in and lying draw ins.  For best results, I would recommend working one on one with a certified trainer who can assess and customize a workout just for you.  The can also provide you with progressions, variations, and options to ensure your workouts are effective, progressing and tailored just for you.

 For more info, please contact me at sarah@continuumfitness.ca or (613) 552-9498.

Open for Business!

Happy New Year!  It’s been a great year and we’re just getting started – wohoo!.  The holidays were filled with wonderful family time and preparations for our opening.  It was great to get some snow and we’ve been sledding and skiing – what a beautiful time of year.  John and I officially opened our doors to Continuum Fitness and Movement Performance on January 3rd, very exciting!  It certainly has been busy but so much fun!

Our classes start up next week and there is still room in a few classes if you’re interested in signing up!  We’re offering:

Performance Stability for Runners, Mondays @7 pm

Zumba, Tuesdays @ 5:30 pm

Performance Mobility for Runners, Wednesdays @ 7 pm

The cost is $70.78 plus HST for one and $132.74 for two plus HST.  Sessions begin the week of January 16 and run for 6 weeks.  Email or call us to sign up at sarah@continuumfitness.ca or (613) 552-9498.

Stay tuned for our website http://www.continuumfitness.ca – it will be up and running in a couple of weeks.

May 2012 be filled with good health, love, laughter, peace and prosperity.

 

Exciting News!!

After being in the fitness biz full time for over 15 years, I’m so pumped (no pun intended – thanks Sheri!) to share our exciting news!

Hubby John and I would like to introduce to you Continuum Fitness and Movement Performance opening up this coming January!  We will be offering one on one and small group fitness training as well as group programs.

Our centre will be centrally located in Westboro, Ottawa – our website is under construction but coming soon.

We are currently scheduling appointments for January/February.  If you are in need of a program update, coaching sessions or know of anyone who might be interested in our services, please contact me by email (sarah@sarahzahab.ca) or at (613) 552-9498.

Please also see below for a list of some of our class offerings.  Classes begin the week of January 16, run for 6 weeks and cost $80 each or two for $150.

Mondays: Posture Improvement, 10:15 – 11:00 am

Mondays: Performance Stability for Runners, 7:00 – 7:45 pm

Tuesdays: Zumba, 5:30 – 6:15 pm

Wednesdays: Performance Mobility for Runners, 7:00 – 7:45 pm

Thursdays: The Elemental Workout, 6:15 – 7:00 pm

Space is limited, please contact me to register.

Have a wonderful holiday and all the best for 2012!