We’re Hiring – Pilates Instructor

KW Art of Fitness is a boutique Pilates Studio that believes in going beyond the ‘get fit’ trends. We help clients accept self-responsibility for maintaining their health through education, self-practice, self-awareness and empowerment. We offer private, semi-private and intimate group classes including Matwork, Reformer, Yoga and Spin.

Art of Fitness

The Team

We are highly professional, loyal and deliver stunning work every time. We are constantly learning and staying current to make sure we are bringing the best to our clients. Our team is supportive, inspired by one another, and collaborative in how we support our clients. It is ALWAYS about the clients.

Our Success has blossomed from

Transparency: We give our clients all the information so they can continuously learn about their bodies and see the changes they have created.
Trust: We love to learn and give our clients accurate information that serves them better.
Respect: We join clients in discovering their definition of wellness, health and fitness.
Supportive, inclusive planning: Through active collaboration with other health care professionals we have found the key to continually weaving a delicate web of support for clients.

The Role

A Certified Pilates Instructor, taking clients through movement with exceptional instruction and dedication.

Who you are
Growing your career and future at KW Art of Fitness is within your hands and here is how you’ll succeed:

  • You are genuinely passionate and curious about movement. You continuously educate yourself and work on professional development.
  • You believe you can learn something from everyone and will work with other team members and health care professionals to insure you are giving your clients the best possible information and care.
  • You demonstrate social perceptiveness, by listening and understanding how clients react to the information.
  • You deliver customized client care to each individual
  • You positively influence those around you by displaying confidence and credibility.

The Essentials

  • You have a Comprehensive Certification in Body Harmonics Pilates Level 1: Mat.
  • You are registered for or interested in completing Pilates Level 2: Reformer and Level 3: CCSB.
  • You have MindBody Online experience (preferred).
  • You have previous experience working with rehab and special populations (preferred).

Why KW Art of Fitness?

  • Start Pilates career with us and make a massive impact on the people you teach daily through movement and well-being
  • We make space for both professionalism and fun; we love when our clients don’t take themselves too seriously.
  • We are fully equipped with Reformers, Towers, Exo Chairs, Jumpboards, Spin Bikes and small props.
  • We host continued education workshops that are considered CEC’s through Body Harmonics.
  • We only work Monday-Friday. We have weekly breaks between each season to re-set and re-inspire.
  • We are active in our local community through regular support of charities and teaching movement to youth in local schools.
  • Wages are based on a sliding percentage scale through monthly hours billed (ex. more people in, more money out). ‘
  • We are a team who loves to educate and have fun. If you are an eager Pilates Instructor looking for a full-time career, apply now by emailing theboss@kwartoffitness.net.

Client Spotlight: Jayne Amy

Our snowmobiling, kayak adventuring, and beer drinking reformer class dreamer Pilates client is always up for a laugh in class; and yes she still works her ‘buns’ off while being funny. 

Jayne

My name is Jayne Amy, I am 64 years old this year,  happily retired, and a grandma.

I first went to a Pilates Matwork class about  10 years ago with my sister-in-law just to try something new. I had always done aerobic classes and wasn’t sure I would like a slower pace exercise. Turned out I really enjoyed it. I have had back issues over the years and found Pilates greatly improved my back. 

I started at KW Art of Fitness about 8 years ago just before they moved into their current location. As a promotion when they moved they offered a free half hour session. I choose to try the reformer which had caught my curiosity. After that there was no going back. I love the reformer class and credit it for helping me maintain an active life style. 

I attend a reformer class once a week as well as do an aquafit class twice a week. I enjoy snowmobiling in the winter months and in the warmer months swimming and do some kayaking on calm waters. HaHa.

No-Bake Chocolate Fudge Cookies

You asked an we are going to deliver! A Valentines Day recipe that your loved one will definitely thank you for! Without all those unhealthy ingredients, these are good for the heart and soul! 

Chocolate Fudge Cookies

These no-bake fudge cookies are my quick and easy solution when a chocolate craving strikes! I start with a homemade coconut oil chocolate base (made even creamier with sunflower seed butter!) and add chia seeds for healthy Omega-3 fats, shredded coconut for a hint of macaroon flavor and texture, and of course rolled oats for the classic no-bake cookie ingredient. The cookies will soften a great deal at room temperature, so I recommend enjoying them straight from the fridge.

the wet ingredients:
  • 3 tablespoons (45 mL) virgin coconut oil
  • 2 tablespoons (30 mL) sunflower seed butter*
  • 1/4 cup (20 g) unsweetened cocoa powder
  • 1/4 cup (60 mL) pure maple syrup, or to taste
  • 1 teaspoon pure vanilla extract
For the dry ingredients:
7 tablespoons (50 g) gluten-free rolled oats
  • 6 tablespoons (35 g) unsweetened shredded coconut
  • 2 tablespoons (25 g) chia seeds
  • 1/8 teaspoon fine sea salt, or to taste

Directions:

Line a large plate with parchment paper and set aside.

In a medium pot, melt the coconut oil over low heat. Whisk in the sunflower seed butter, cocoa powder, and maple syrup until smooth. Remove the pot from the heat and whisk in the vanilla.

Add the oats, coconut, chia seeds, and salt into the pot and stir well until combined. The mixture will be thick, dense, oily, and gel-like (from the chia seeds), but this is normal. Swear.

Using a retractable ice cream scoop (approximately 2 tablespoons/30 mL) or simply a spoon, scoop the dough and place the mound onto the plate, leaving a bit of space between each cookie.

Place the cookies in the freezer to set for about 10 to 15 minutes, until firm, or simply chill in the fridge if you have the patience.

Store leftover cookies in an airtight container in the fridge for 1 week, or freeze them for up to 4 to 6 weeks. These cookies have the best texture/flavour straight from the fridge (rather than the freezer) so I prefer to store them in the fridge.

Tips:

  • * Instead of sunflower seed butter, feel free to use natural peanut butter or almond butter. I also recommend stirring the nut or seed butter very well before measuring (if it has oil on the top) to avoid oily cook

credit: ohsheglows

 

CLEAN EATING TURKEY TACO SALAD

February is HEART HEALTH month, so why not take a look at your dinner and clean it up a bit? Here is a recipe that Absolute Nutrition shared with us for Turkey Taco Salad! Let us know if you try it – we know we will! 
 

Clean Eating Turkey Taco Salad

    • 1 Tablespoon olive oil, divided
    • 1 cup red bell pepper, chopped
    • 1 cup orange bell pepper, chopped
    • ½ red onion, chopped
    • 1 lb ground turkey
    • 2 Tablespoons taco seasoning
    • romaine lettuce, chopped
    • ½ cup grape tomatoes, chopped
    • 1 jalapeno pepper, chopped
    • ½-1 avocado, chopped into chunks
    • ½-1 cup fresh fruit-based salsa (I used peach)
    • 1 lime
    • chopped cilantro, to taste
  • hot sauce, to taste
 
INSTRUCTIONS
 
Toss chopped onions and peppers with 2 teaspoons of olive oil and grill or sauté in a skillet until they reach your desired texture. Once cooked, set aside.

Brown turkey in a large skillet with a little olive oil. Break meat into smaller pieces as it cooks. Cook for about 6-8 minutes or until the turkey is no longer pink. Add taco seasoning to the pan and stir to combine. If the meat seems too dry, add a little water with the seasoning.

While the turkey it cooking, prep your salads. Start with a base of romaine lettuce and begin layering the toppings — tomatoes, jalapeño slices, avocado and salad. Squeeze a little lime juice onto each salad and sprinkle on chopped cilantro. Add a few drops of hot sauce if using.

credit: eatingbirdfood.com

Sleep – #2019antiresolution

This month’s soap box we will be speaking to is a trend that has been taking shape over the years. We would like to suggest that before we get to deep into setting goals, let’s enjoy some time this year to understand our current baseline. What do you do already?

In January, we thought it may be fun to create a group sleep tracking event. It is meant to bring attention to a crucial yet often sacrificed part of what it takes to be our healthiest selves. Have you been adding your sleep hours to our wall?! If you haven’t start now!

Bringing your attention to your current sleep habits will give us an opportunity to contemplate how we may be helping or hindering all the other things we do to create a healthy quality of life.

sleep

Let’s pay attention to what we already do in order to give us an opportunity to contemplate how we may be helping or hindering all the other things we do to create a healthy quality of life.

Have you noticed over the last few weeks if your sleep was hindered by any of the following:

  • How much energy you had on average for the day
  • What time you consumed any alcohol, caffeine and tobacco (and the amounts) * any naps (and how long they were)
  • Any medications you took
  • Any stressful (out of the ordinary) events that happened that day
  • Time that you decided to go to bed for the night.

Other Options to Consider are:

  • Think about how you slept the night before
  • Estimate how long it took you to fall asleep
  • How many times you woke up in the middle of the night
  • How long you were up for each time
  • What time you woke up as well as what time you got out of bed * how you felt when you woke up

While you are on this journey with us, notice these things about your sleep patterns and maybe even make notes, it may help you sleep in the long run!

Client Who Inspire us: Laura Green

Laura comes into the Studio twice a week for Matwork and Reformer classes. She ALWAYS has a smile on her face and brightens the classes with her positive energy! Anyone who takes classes with Laura knows she makes class fun; with her witty comments and her life stories. Read more about Laura below.

Laura

I am married with 5 children and 7 and counting grandchildren. I am retired after a wonderful career in teaching mostly spent in JK/SK. There was never a dull moment and they always made me laugh.

I started coming to the studio when Liz Fryer suggested it to our book club. I think that was about 7 years ago!? I have always enjoyed physical activity and attend Zumba classes several times a week. I love the dancing even though I am often doing the wrong choreography. Do what brings you joy, right?

I started Pilates for a couple of reasons. Many members of my family have osteoporosis and I wanted to do as much as I could to keep my bones healthy and strong. I also like the toning, strengthening, flexibility and stability that Pilates can develop. I enjoy the classes and the people I have met along the way. 

I am looking forward to being back in classes as 2019 unfolds.

News Years Sleep Resolution – GET MORE SLEEP

Did you know that a good nights sleep is just as important as your healthy eating habits and exercise? That doesn’t mean waking up after 6 hours, but instead, getting at least 7-9 hours a night. 

Want to know what happens to your body when you don’t have good sleep habits? Watch this youtube video with Matthew Walker. 

Scary, right? Don’t worry! We are here to help and inspire you on a new journey to healthy sleep patterns. 

sleep

This January join us for a sleep-a-thon! We are challenging you to SLEEP MORE.

  • Every week, write down your weekly total of hours slept. We will have a place to record your hours in the Studio (the more the better!) 
  • Receive tips, tricks and stories on all things sleep through social media, our blog and in Studio. 
  • Stay motivated with our thermometer that we hope to collectively rise on a weekly basis. 
  • Share with us any changes you feel throughout the process to be a featured story. 

Excited yet? We are!

Let’s work together in 2019 to make more time for self care and an early bed time. Healthy change happens when we allow ourselves space to be curious, to educate, to bring our attention to ourselves and move through a process.

Stretch for Strength – Release for Range

Last week, we hosted a workshop on stretching for strength. For those of you who missed it, here are a few takeaways:

Pain: Observing someone else – which is the constant job of a manual or movement therapist – how am I to know when things are unpleasant and emotional or too much? How do you know when sensations are going to far?

“A sensation accompanied by the motor intention to withdraw” Tom Myers

Pain consists of three types: “pain that enters the body”, “pain stored in the body”, and “pain leaving the body”.

Muscle Spindle

What’s in a feeling?

Muscle Spindle: is a proprioceptor, a sense organ that receives information from muscle, it senses STRETCH and the SPEED of the stretch.

When you stretch and feel the message that you are at the ENDPOINT of your stretch the spindle is sending a reflex arc signal to your spinal column telling you not to stretch any further. This sense organ protects you from over stretching or stretching too fast and hurting yourself.

Golgi Tendon Organ

Golgi Tendon Organ: is a proprioceptor, sense organ that receives information from the tendon, that senses TENSION.

When you lift weights, the Golgi tendon organ is the sense organ that tells you how much tension the muscle is exerting. If there is too much muscle tension the Golgi tendon organ will inhibit the muscle from creating any force (via a reflex arc), thus protecting you from injuring yourself.

Cerebellum: (latin for ‘little brain’) receives information from the sensory systems, the spinal cord, and other parts of the brain and then regulates motor movements. The cerebellum coordinates voluntary movements such as posture, balance, coordination, and speech, resulting in smooth and balanced muscular activity.

So What? Your neurological system can get it’s wires crossed and you can ‘feel tight’ and not be tight, you can feel restricted not because the joint’s in danger but because the Golgi tendon THINKS/FEELS it’s in danger because the muscle spindle and or Golgi tendon never returned to it’s “happy” shape.

Release for Range

• Gives the body a space and time to recalibrate it’s systems and or to regain their structure
• The cerebellum needs you to pay attention, investigate, it needs to be fed information
• Allows the body to take in and establish the changes movement & manual therapists give
• Release is developed in the space between how far and how much — in other words before the muscle spindle or Golgi tendon needs to shut you down

Creating release in your body takes an investigators mind.

Dynamic Neutral: Learning how to experience where a joint can create motion without influencing how your body weight sits in space before you started the motion We can’t teach you what to feel we can only teach you how to feel. Instructors try to find words that give you opportunity to explore how to weight sense, find fluidity and or focus on the space between where the motion begins and how the motion travels through you

Body Weight: ‘The force exerted on a body by a gravitational field’; ’our ability to stand upright depends on the tension between the force of the body and the pull of gravity’ (Laban)

Space: When we move we ‘push some space out of the way’ and the area we just vacated is filled with more space. (Laban)

Gather and Scatter: (Newlove, Dalby, 2004:112)
• Gather: taking up the least amount of space possible; this consists of ‘bending all of our joints and curling up into a ball’.
• Scatter: when we can stretch all of our limbs into a star like position, stretching even our fingers, to extend our Kinesphere
• It is important to remember that we don’t only gather or scatter our whole body but individual body parts as well
• Generally in movement we are doing both, using opposition to create stability in order to increase mobility and balance

Kinesphere: “The sphere around the body whose periphery can be reached by easily extended limbs without stepping away from that place which is the point of support when standing on one foot” (1966, Laban p.10) (visual image: DaVinci ‘)

Kinetic Force: how much energy is required to move in space

Vitruvian Man

Conclusion:

• Find time to investigate what midrange is in your body.
• Before you move, create a sense of ready throughout the entire body, gradually build up the sense of ready until you have gathered your weight and then move.
• Remember coordinating your body actually takes a great deal of intelligence, skill, patience and investigation, avoid taking it for granted or relaying on others

Client Spotlight: Duane Eby

Duane comes into the Studio 3 times a week taking Spin/Yoga and Reformer classes. We love watching him progress in movements and are inspired by his dedication to health and wellness.

Duane

I started working at age 12. In those early years, until I completed my undergraduate degree, my various jobs were physical so I was quite fit. After graduation and until recently I was doing office work so my fitness level was barely adequate.

I enjoy golfing, downhill skiing, walking, hiking and reading.   I like adventure and the outdoors.   I have been taking golfing lessons with a colleague for over ten years. In the summer of 2013, our golf teaching professional suggested that if we worked on our core strength, our golf game might improve.   He suggested we get in touch with his friend Stephanie at Art of Fitness.   In the fall of 2013, I also committed to going with a group of 16 to fundraise for international development work. Our goal was to summit Mount Kilimanjaro in Tanzania, East Africa in July 2014.

So with golf and Kili in my sights, I began the journey at Art of Fitness. I got a lot more fit and lost 20 pounds before going to Africa. I summited Kili; got tired but never sore. This was due in great part to the training at the studio.

I have continued my new fitness regimen to this day. I now attend three times per week – two Pilates classes and a spin Yoga. I also wear a Fitbit 24/7 to give me feedback on exercise, heart rate, calorie burn, steps, etc.

I plan to continue strength and fitness exercises. It definitely helps my golf and skiing. As I ease into retirement I hope to do more golf and skiing, including more trips to the Canadian Rockies. I am now at a point where my body craves exercise and movement. I am grateful to Art of Fitness coaches for helping me fill that need.

The Potency of ‘just’ Being

Words are powerful. However – just for the record – lets remember that we make them up, along with all of the stories we then create around these words. But are they an expression of anything authentically our truth?

One of our greatest gifts is our imagination – to make things up. Just watch any child at ‘play’. This capacity was hard-wired for all of us when we arrived, created and creative. The rest is merely conditioning. Anything that removes us from a sense that life is wondrous, though not without the inevitable scrapes and bruises, is simply not our truth – merely inherited knowledge of what life ‘should’ be.

Create 
If your life isn’t working for you, check in with yourself and listen closely to the words you are telling yourself – both about yourself as well as about other. Take time to simply be with what is really happening – it takes courage to be vulnerable. But in being openly honest (vulnerability) with ourselves, we gain access to our only true power.

Do you ever wonder? Yes, simply just be with and muse, wonder, get Zen. It is like a cat merely resting languorously in the sun. Can you imagine if you were to establish a practice of ‘no word’ and just listen, without attachment, to the sound of silence? If there is speaking, still listen for the breaks in the flow of words. Like music, the meaning is established or discerned in the ‘no sound’ as much as in ‘the sound’.

Although words are powerful, it is equally true that the space of ‘no words’ or silence, or truly listening is also profound. We are always so busy – not only speaking or listening to others speak – that we too often forget to allow for the space of no words. Just listen.

Why do you make words mean so little or so much?

What might our world be like if we spent more time communing in silence and ‘listening’?

Begin

Light has a different quality at the beginning of day in the early winter morning than in summer. Have you noticed? Nature sounds different in spring than in winter – have you noticed? What is the sound of silence to you? There is beauty, magic in this kind of attention – an attention that does not rush in to describe, or worse, ignore altogether.

Words are powerful but so is the sound and healing presence of silence. Have you tried it?

 

                                             You, Darkness

                             You, darkness, that I come from

                             I love you more than all the fires

                           That fence in the world,

                           For the fire makes a circle of light for everyone

                           And then no one outside learns of you.

                           But the darkness pulls in everything-

 

This poem by Rainer Maria Rilke reminds me also of words, like the fires in this poem – and ‘no words’/silence – being like an enveloping darkness.

I love the melodies of words, ‘tis true. However, I fear that we miss the beauty that waits in silence. This is especially so if we get caught up in a mindless barrage of words, labels, and a need to be the gong or in a throng, absent of silence and listening.

What if we could speak mindfully, listen for the music, making space for, at the risk of being vulnerable, silence.

What if our true power – vulnerability – lays in our willingness to be with the no words, or silence as much as in the spoken words?

 

                   Silence sounds like the space between night and day,

                 The glance of love that needs no words,

                 The full moon rising over the lake,

                 The morning dew on the quiet grass,

                 The first rays of the new day’s sunlight,

                 A mystery too deep for words.

 

Forgive me…I believe this is a stanza from a poem by Mary Oliver; I neglected to cite its origin. But it is too beautiful to not close with the beckoning sounds of silence.

— Judith
Judithlharrison.com