Studio Wanjira
3608 SAINT-CHARLES BLVD H9H 3C3 Kirkland, QC, Canada

How do you feel about strength training? Majority of women approaching peri /menopause sometime feel unsure about strength training as they equate it to bulking up! But there are many reasons to continue or start strength training at this phase of life: This phase comes with huge hormonal fluctuations that impact our health, fitness, body weight, and emotional state. We go through the ovarian senescence, where the ovaries stop producing estrogen. Estrogen is important in d...riving a healthy metabolism, and also protecting the muscles, brain, heart and bones. At a physiological level, the female body loses about 5% of muscles mass per decade. It gets worse if a woman is leading a sedentary lifestyle as muscle deterioration will speed up. A loss of muscle mass means a drop in metabolism and your metabolic rate determines to some degree how much body fat you gain, irrespective of whether or not you exercise. As we enter mid-life the neuro-muscular pathways also slow down. It’s normal. In essence, it means it takes longer for muscles to respond to signals from the brain. It’s the reason why we can no longer run as fast as we could, or lift things as easily as we may have 20 years ago. This phase creates change in the pliability of soft tissues (tendons, ligaments, as well as muscle). This means that we have more joint pain, and our muscles are not able to repair quickly as they used to. The heart is a muscle that requires constant exercising throughout life - think cardiovascular health So, what’s a gal to do? A combination of aerobic activity, strength training, restorative exercise and a healthy diet, is the best way to arm ourselves against all these changes. This will not only increase strength, but it will also improve mobility. So, don’t fear strength training. You will not bulk up How many times do you strength train in a week? Do you train with a trainer? Would you like guidance to start your strength training program? I am creating something to help you with that. My Menopause Made Manageable (M4) program is coming soon. click on the link below to get on the waiting list! https://winning-thinker-3522.ck.page/f47d3df29c See more

This stretch is great for shoulder and pectoral muscles. You end in the Super Woman stance - pushing the wall away.

Predicting the age you’ll begin menopause is almost impossible! For most women, the later you started menstruating, means you may begin menopause earlier, but it is not set in stone. Every woman is different. Here are a few things to consider: What was your mother’s age at menopause? When she began the transition is a good indicator of when you’ll begin as well. Do you smoke? Smoking may mean earlier menopause. Do you drink daily? Drinking alcohol may mean later ...menopause. Have you been pregnant? More pregnancies suggest later menopause. Whether you are weeks, months or several years away from the changes, the key is to be prepared so that the transition may be a smooth one. Got questions about peri or post menopause? DM me. Got questions about strength in menopause and pelvic floor health? DM me. See more

Is that you? - There is still time to sign up for my Introductory Pelvic Floor health workshop happening this Saturday 12th December 2020 from 2:00pm to 4:00pm. - PM me to register.

Was recording this for my client who gave birth recently and needs some core work that does not put undue strain on her abdominal & pelvic floor muscles. - I thought I had it until the KB decided otherwise - The idea to use a heavy KB for band work was inspired by @jenni_rawlings . Thanks for the inspiration as always ... - Need help with your pelvic floor health? Strength training at peri or post menopause stage? Let me know, we can work together to meet your goals. See more

This was part of our yoga class today in response to a request from one of the yogis who is dealing with some hamstring issues. - My strong belief is that to have any meaningful impact on the upper leg, we need to start at the bottom - the feet and work your way up. - Feet, calves work translates to gains for the hammies (hamstrings)

How’s your midlife shaping up? Victories? Struggles? Revelations? - Would love to hear how you are navigating this precious phase of your life.

What should I use as a supplement? This is a question that comes up often in my peri/post menopausal classes. My take on it is that, while supplemeents can plug dietary gaps, the best nutrients come from whole, natural foods. Food has nutrients such as falvonoides, essential fibre and antioxidants are are not available in most supplements. And, let’s not forget that food tastes better and is often less expensive! Of course there are times when the body is heavily depleted o...f a certain nutrient that you may need to supplement. Worth mentioning that the elderly may also require supplements due to malabsorption of certain nutrients, but here too, food is the best choice. But this should not be the first option. Get tested to see what you are missing, then find out what foods plants, seeds, herbs,spices contain what you are lacking. Load up on that, then re-test. Taking supplements arbitrarily at the wrong dosage may lead to toxicity and also, some supplements may interfer with mediation. If you are to go the supplement route, be sure to look for high quality supplements supplements are not created the same otherwise you are just wasting your money! I work with two wonderful Naturopathic doctors to get my Menopausal clients tested and treated when need be, so if you do need help, let me know. DM me with your questions.

sound on For those days where you just want to hang out in deliciousness Come little leaves ... Come little leaves, said the wind one day, Come down to the meadow and we shall play. Put on your dresses of red and gold, For summer is past and the days grow cold. Dancing and leaping, the leaves went along, Until winter called them to end their sweet song. Soon, fast asleep in their earthy beds, The snow lay a cover Over their heads. T. Jensen Vasisthasana pose inspired by @carrieowerko Music: Evergreen Musician: Gabriel Site: https://icons8.com/music/ See more

Holiday season is coming up. One more reason to go slow on the booze.

Playing with a transition that has always challenged me. - Warrior 3 to 1/2 moon, then full moon pose, then trying the reverse. - What’s your challenging transition?... - - Music: Love Love Love Musician: Fox in Oil Site: https://icons8.com/music/ See more

Do you experience back pain on the regular basis? I would love to hear from you. How does it impact your life? What is the biggest inconvenience created by it?... Did you know that a weak pelvic floor could create lower back pain? Help me help you by commenting below or sliding into my DMs and tell me all about it. Hit me with it! Pssst, I created a gentle Lower back Pain relief yoga practice. Click on the link below to access the free practice. https://winning-thinker-3522.ck.page/59e7a84b94

A Neighborly Invitation May we who are merely inconvenienced, remember those whose lives are at stake. May we who have low risk factors, remember those most vulnerable. May we who have the luxury of working from home, remember those who must choose between preserving their health or making their rent.... May we who have the flexibility to care for our children, remember those who have no options. May we who have to cancel our trips, remember those who have no safe place to go. May we who are losing our margin money in the tumult of the economic market, remember those who have no margin at all. May we who settled in for a quarantine at home, remember those who have no home. As fear grips our country, let us choose love. During this time when we cannot physically wrap our arms around each other, let us find ways to be the loving embrace to our neighbors. ~Unknown See more

Myth: The First Sign of Menopause is Hot Flashes Hot flashes are an inevitable part of menopause, and the sign that you will notice first. Right? Well, not always! Despite the fact that menopause and hot flashes are almost synonymous in the media, your first sign of menopause could be any of these symptoms: Hormonal imbalances... Anxiety Fatigue Irritability Irregular periods (perimenopause) Depression Mood swings Weight gain Hair loss Cravings Brain fog Low libido Forgetfulness Heavy menses (perimenopause) With such a wide variety of symptoms, most women do not connect these symptoms to perimenopausal hormonal imbalance. Those who have these symptoms may even dismiss them as perimenopausal as their friends same age bracket may not be experiencing them. Hormones have a lot to do with these symptoms. During perimenopause and menopause, your hormone levels are naturally shifting and sometimes that means they become imbalanced and symptoms arise. In most cases, estrogen declines slower than progesterone, which throws the ration off and creates hormonal imbalance. Stress is another important factor. Long term stress and anxiety put your adrenal glands into overdrive, producing stress hormones like cortisol and adrenaline constantly. This impacts the adrenals ability to support the body through the changes in sex hormones. Lifestyle choices can exacerbate symptoms as well especially food and sleep. Nutrition is so important to how you feel, and even more so if your hormone levels are off. Our modern diet is less than ideal for many women, and food today (even conventionally grown produce) contains so many chemicals, pesticides, allergens, and hormones that it can really disrupt hormonal functioning. Sleep can be difficult, especially in perimenopause or menopause but getting enough quality sleep is critical to managing symptoms. Your body heals itself as you sleep, and if that can’t happen, your symptoms are likely to get worse. Want to learn more on how you can ease the transition? DM me for details on how we can work together. See more

How did we get into this mess?

Question asked during a pelvic floor class What muscles does the Curtsy lunge target? And, how to progress if challenged by balance. The curtsy lunge targets the main muscles involved in a lunge the quads and glutes but also engages some additional movers. When your leg crosses back and around, the gluteus medius on the stationary leg fires up. The hip abductors which bring your thighs together are also engaged. These are all muscles that are key in Pelvic fl...oor health. The curtsy lunge is great for building lower body strength and stability. The gluteus medius is an important muscle for stability, but it isn’t directly targeted in standard squats and lunges, so strengthening it is often overlooked. The gluteus medius is often underactive, making strengthening exercises like the curtsy lunge even more important. Curtsy lunges also aid in strengthening the inner thigh area especially when you add the leg lift outward. Got questions? I am happy to answer and even include a demo See more

Holistic Core Restore Everywoman - I am so proud to be able to offer this ground-breaking, whole body, PELVIC FLOOR and CORE RESTORE program that includes nutritional and self-care guidance. The program is online for 12 weeks beginning Monday 9th November at 8:30 am to 9:30 am, and what’s more, I have added an evening option for those who cannot do a morning class: Monday 9th November 7:30pm to 8:30 pm. Same program! This program is ideal for anyone who wants to... feel stronger and reassured about their pelvic floor health, whether you recently had a baby, recovered from abdominal surgery or going through menopause. This Holistic Core Restore program gives you practical skills that you can seamlessly apply to your daily life. Want to experience moving, long car journeys without the worry of having to ‘hold on’ not sure that you can make it to the next bathroom stop? You will receive an exercise kit and weekly homework in addition to the online class. Consider this an evolution of the Kegels! Hope you can join me. DM me or click on the link in my bio for full details. Share with someone who would benefit from the program. See more

Our Holistic Core Restore EveryWoman program is 12 weeks of hard work, but also a lot of fun. Turn on the volume to hear how hard I am working! This 12 Week Pelvic Floor and Core Health programme is truly a gift that keeps on giving and one that I am convinced EVERY WOMAN should experience it at least once in her lifetime! ... Join my next course and benefit from REVOLUTIONARY ‘WHOLE BODY’ Pelvic Floor and Core exercises, layered with delicious nutrition and self-care guidance whatever life phase you are in. 12 weeks after you join, you will be sooo happy you did The programme is adaptable for virtually all women and is designed to bring you ‘back home’ to your amazing body with your Pelvic and Core Health at the centre of focus. My next course starts in November. Check this space tomorrow for details, or DM me with your questions and comments. See more

Yes there is homework after class - After the foundational Pelvic Floor class, which is 12 weeks, participants move on to the HEAT program. As the name suggests, we do work out a sweat . - Want to know more?... Looking for strength programs that are pelvic floor friendly? DM me with your questions? - There is still time to sign up for my introductory workshop on Saturday 12 December - link on bio. See more

Menopause is non-negotiable! Suffering doesn’t have to be! There ways to get through this very natural transition without suffering. This phase of life is ruled by hormones! They can be managed. It is not a life sentence!... Let me help! I am a graduate of @burrell_education, trained to help women going through this life phase with effective solutions. I have my certifications in 3rd Age and MenoStrength, and ready to help you improve your wellbeing at this great stage of your life. DM me with your questions. See more

Setting Boundaries - Excerpted from: The Places That Scare You, A Guide to Fearlessness in Difficult Times by Pema Chödrön, Compassion doesn’t imply only trying to be good. When we find ourselves in an aggressive relationship, we need to set clear boundaries. The kindest thing we can do for everyone concerned is to know when to say enough. Many people use Buddhist ideals to justify self-debasement. In the name of not shutting our heart, we let people walk all over us. It is said that in order not to break our vow of compassion we have to learn when to stop aggression and draw the line. There are times when the only way to bring down the barriers is to set boundaries.

Our pelvic floor does not work in isolation! Everything is connected. What happens elsewhere in the body influences what is happening in the pelvic floor. - Thanks @sundeepwatkinsphysio for great post and visual. Posted @withregram @sundeepwatkinsphysio You might be surprised to know that a pelvic health assessment includes looking at posture & movement of the rest of your spine. That’s because nothing in the body works in isolation & if your pelvic floor is misbehaving..., there could be knock on effects to other parts of your body. - Have a look at this amazing video to see how your pelvic movement is linked with spine, ribs & even head & jaw movement. (Credit boneman.pro) #pelvichealth #womenshealth #pelvicphysiotherapy See more

A snippet from our Holistic Core Restore Everywoman class. The @holisticcorerestore program offers a whole body approach of improving the health of the pelvic floor and core through healthy sustainable movement, nutrition and lifestyle tips. This core strengthening program is for REAL WOMEN, LIVING REAL LIVES, DOING NORMAL THINGS and want to go WAY BEYOND KEGELS to keep the pelvic floor, diaphragm, deep abdominal and deep back muscles at OPTIMUM HEALTH. We can have... control over the changes that happen as we change age categories. We want to make sure that our pelvic floor and core muscles will be available to work when we most need them; read sneezing, coughing, laughing, picking up heavy objects, running, jumping and all that life throws at us! My next course starts in November and I also teach it as one-on-one. DM me for details. See more

I Am Enough! This was the theme in our yoga classes last week. I think these three words neatly wrap the package that is our SELF-WORTH. ... Unfortunately, most of us are programed to equate our self-worth with productivity! There is an urgency, now more than ever, to produce, deliver, and give more and more. Our culture is that of busy-ness, and if you are not producing as much as the next person, there is something wrong with you. It is hard to change beliefs that are so ingrained in most of us, and we are constantly reminded each time we open social media or our inbox. Don’t get me wrong, I am not suggesting we slack off, watch Netflix 24/7, in our pajamas (although that sounds temptingJ) Equating self-worth to productivity makes our sense of self-worth very unstable because productivity is always changing. Sometime we give more and other times not so much. What if a project is really not worth spending time and energy on? What if we are not good at something? Do we just stick with it just for the show? Imagine wrapping a gift for a friend, and then constantly opening it to add items? This is what we do when we tie our self-worth to productivity. It will never be enough, there is always something else to put in that box! Untangling self-worth from productive is hard, it is a process and practice. In my opinion, it begins with viewing self-worth as a VALUE instead of a condition. If self-worth is one of the most important values in our lives, then we begin to act from a place of ENOUGH. From this point, we will get busy, and produce, but the results will not define our self-worth! I am suggesting that we engage in activities/projects that matter to us and add value to our lives, instead of being busy just for the sake of busy-ness. I Am Enough! Measure your worth by your dedication to your path, not by your successes and failures. Elizabeth Gilbert, Big Magic Would love your feedback. See more

Saved the best inversion for last! - Downward Facing Dog with traction. Yoga strap is wrapped around the two door knobs (inner and outer). Make sure it is a stable door with strong hinges . -... This is my go to pose for a good back body stretch. - Try it? Leave a comment. Share it. Got questions? DM me. See more

Our classes are continuing online for the rest of the year! - Join me online for one class, drop-in, two or more classes a week, or unlimited for the next three months. - DM me for details.

Interesting https://www.washingtonpost.com//africa-has-defied-covid-/

Supported Ardha Halasana Halasana (Plow pose) or the half version of it is not so daunting if practiced with adequate support. Here I am using 2 blankets for my shoulders, one under the head and a bolster to help roll up. Resting the feet on the chair, helps to give the front body more space and is easier on the neck.... Brace the back of a metal folding chair against a wall (if you like, cover the seat with a folded sticky mat), and set one long edge of your support a foot or so away from the front edge of the seat. The exact distance between the chair and support will depend on your height (taller yogi will be farther away, shorter yogis closer). Lie down on the support with your head on the floor between the blanket support and the chair. Roll up with an exhalation, rest your feet on the seat (and check to see that you are neither too close nor too far from the chair), I used a bolster here for ease of rolling up. The greatest benefit for me in this pose is how it calms my nervous system. Try it with support and let me know. Want to learn more about other poses? DM me with your requests/questions. Save it, share it. Music: September Musician: Not The King. See more

You will drain yourself trying to please everyone! - Just do you!

Turning upside down not only gives your mind a new way of looking at the world, it also provides a re-boot of your nervous system. At this time when we are practicing from home, without a teacher physically there to adjust the poses, you do not have to struggle to get into a handstand or headstand in the middle of the room to enjoy the benefits of inversions. With props, you can easily enjoy being upside down. Inversions bring us to a new perspective on our bodies. Tur...ning upside down is something we did naturally when we were young children, but has now become foreign to our bodies. Inversions require that we develop a different set of skills both physically and mentally to support ourselves in them. As our relationship to gravity changes, we also change how we see ourselves and the assumptions we make about our limitations. Inversions require that we prepare the shoulders, chest and upper spine. This increased flexibility in the upper body helps relieve neck and shoulder tension. We breathe better as the lungs open and expand. They also take weight off our legs, and temporarily relieve the strain of holding ourselves upright. Inversions are a great way to revitalise the circulatory and lymphatic systems, and also give the heart a break from the work it has to do to keep the lower body well nourished with blood and lymph. When you can comfortably practice inversions, they have a tendency to calm the mind and soothe the nervous system. Look for a sense of ease in the poses. If you have any neck or shoulder injuries, do not practice some of the poses that put weight on the shoulders. All inversions should be approached with care and patience. If you have never tried inversions, ask the guidance of a qualified yoga teacher. Let me know if I can help. Have questions, don’t understand, need more info? DM me. Join my classes as we safely practice supported inversions. DM me for details. See more

Namaste goes global! If you are a yoga teacher, I am sure you have had to answer this question several times: What does Namaste mean? At the end of most classes we bring our hands in front of our heart, and bow with the word Namaste... The term Namaste is derived from two Sanskrit roots, Namah and Te. The word Namah means bow and Te means to you. The most common interpretations are: I bow to the DIVINE in you, or The divine in me bows to the divine in you. In this act of greeting, we acknowledge that the divinity, the life force, or the DIVINE energy, within oneself is the same in others as well and that intrinsically pervades everywhere. The purpose here is to see and acknowledge the Divine in every creature! So, you can imagine how amused I was to read recently that: Among world leaders, Namaste is trending, courtesy of the coronavirus. Namaste has come to fill the void, rather than come to our rescue! The whole world is adopting this salutation for greeting one another. It not only avoids bodily contact but also enables greeting another person with respect from a distance. Apparently, in addressing a press conference, the Israeli leader said that one of the simplest ways to prevent this virus from spreading would be to avoid handshakes and replacing it with Namaste. He went on to demonstrate how it’s done! While I don’t think that these world leaders care about the deep spiritual meaning of Namaste, I am encouraged that they consider it to be the safest way to greet people. Who knows, they might, just might be interested in the near future, in looking into the deeper meaning of the word and gesture Let’s hope the Coronavirus doesn’t last long. Let’s also hope that Namaste stays true to its true meaning and lasts long, particularly in order to foster goodwill. We may win the battle against coronavirus by developing new vaccines but God knows we need that humble bow, NAMASTE to conquer global hostility and hatred. And, you know, it is just a matter of time before a great leader wink (you know who) declares that he invented the salutation Would love to hear your thoughts!

Change your position/orientation, or the world will do it for you! I am not sure who came up with this quote, if you know, please let me know, so I can give due credit! Well, this year, the world has chosen the orientation for us! Put us UPSIDE DOWN!... When I was in Yoga Teacher training, I remember my teacher encouraging us to practice safe inversions whenever we were at a cross road and needed to see things from another perspective. I still do it. Inversions help me see things from another vantage and maybe it is just my naiveté, but I do come up with possible solutions to my queries after a good 90/90 at the wall, a supported headstand, or a supported shoulder stand. This week, in our online classes, we will be exploring Supported inversions. Don’t worry, if you never want to be in an inverted pose, it is not the peak pose that matters, it is the preparation to get there. For our inversions, our prep will include wrist work, shoulder and neck work, and even legs. And, the beauty of it, you are practicing from home, so you get to chose the options that I offer. Did you that Downward Facing Dog can be classified as an inversion? Join me. You can join my ongoing classes, or do a drop-in. DM Me for details. My class times are in the link through the bio. See more

Still working from home? sound on Neck, shoulders and back suffering from slouching over the laptop at the kitchen table? Why not switch it up. Work for a few minutes, a few times during your work day from an alternative position. I like this half squat/half hero’s position.... It helps with ankle mobility, stretches the top of the foot (an area normally neglected), and helps with hip mobility. The back, neck and shoulders also get a much needed break. Added bonus, you get to stretch as you switch sides. It is also a great reminder to take much needed breaks If the ankle is super challenged, roll a blanket for the top of the foot and also raise the opposite heel on the same roll. Got questions? DM me? Tag me if you try it and let me know how it goes. Music: Discover Musician: @iksonmusic See more