h4. Can you tell us a bit about your yoga journey, and how long you've been teaching yoga?

I started to practice bikram yoga in my 20’s for exercise and loved how much it made me sweat. It wasn’t until becoming a mom- needing balance, space for myself and filling my cup so I could be the mom I wanted to be- when I decided to dive a little deeper and do my first YTT in Mexico. I loved it so much a few years later I went to India and did my 500hr YTT.  

h4. What made you decide to get into real estate?

I grew up in a construction family so I was exposed to Real Estate at a young age. I always had an interest, but also loved health and fitness.  After high school I studied Human Kinetics at university and went down that path.  It wasn’t until after moving home to Ottawa after living 8 years in Europe that I decided to get into Real Estate.  I had friends in the industry, and my husband is a mortgage broker, so it just made sense. Best decision I ever made! I love it.

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h4. You're also a mom to three boys. How do you manage the juggle of being a yogi, realtor and a mom?

It’s not easy, that’s for sure. I still haven’t found the perfect balance. I have tried to adjust my teaching schedule so I have mornings off, I like being home to get my kids breakfast and off to school. I use the mornings 9-12 for myself, for workouts, yoga, shopping, cleaning up, then off to work in the afternoon. I teach 1 or 2 yoga classes a day, and try to schedule real estate meetings around teaching and my kids hockey schedules. It’s definitely a juggling act. I also don’t teach yoga classes on the weekends which gives me more free time for clients, and family or should say hockey! Haha. Date night is usually in the hockey rink.

h4. Many yoga teachers also have other careers, but the worlds of real estate and yoga seem so far apart "Hustle and flow"! Do you find you're able to manage the two together?

I actually think they are very similar. Both careers are competitive and the hustle is mandatory to be successful.  A challenging flow class with smooth transitions represents the dance of life, it's not easy. Moving with grace from one posture to another, or from deal to deal, is very similar, with practice, it becomes easier, and smoother.

In both careers I am helping others. Connecting with different people, finding a common ground, and figuring out what’s important to them. At the end of the day, we all want to live a happy healthy life, and want to love where we live.

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h4. How have you found that being a yogi has helped you in your real estate career?

Yoga in general has helped me be less reactive. Real Estate can be crazy, there is always something crazy happening. I have learned to pause, take a deep breath, then respond. I wish it was mandatory for all agents to practice a little yoga, life would be much easier!

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h4. When and where are you currently teaching at Pure?

I teach at Pure on Fridays 12:00 Centretown

__If you're looking for a realtor, you can find Jackie here: https://premiermerivale.sutton.com/Agents/on/ottawa/jackie-beaudoin/5b2a5d327db0180ac86441e7__

Hustle and Flow

Fill a decorated shoebox with gifts and a warm message of support. The Shoebox Project will deliver it directly to a local woman impacted by homelessness in time for the holidays.

On any given day in Ottawa, 4,000+ women are in crisis (homeless or at-risk of homelessness). This is a hard situation to be in at any time, but winter, and particularly Christmas and the holiday season, is especially challenging. That’s why here at Pure Yoga Ottawa we have teamed up with the Shoebox Project to facilitate the donation of holiday “shoeboxes” to women in need.

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Ottawa’s holiday Shoebox Drive starts on 12 November and runs until 15 December 2019. We are hoping that members of our yoga community will join us in creating and donating a shoebox to the cause.

What’s in a shoebox? Physically, about $50 worth of new “treat” items, such as dry shampoo, a pair of gloves, a cinema gift card and a bar of chocolate (see below for more ideas), as well as a greeting card with kind message. Beyond that, a shoebox gives hope and happiness and a reduced sense of isolation to a woman currently suffering from a personal crisis and low self-esteem. It may be a small deed but it can have a very positive and lasting impact.

Start the holiday season the way it was meant to be enjoyed, by being a part of community enhancement and bringing joy and happiness to others. Shoeboxes can be dropped off at our Westboro location from 12 Nov-15 Dec. Namaste!

__For more information about the Shoebox Project visit their website: http://www.shoeboxproject.com/__

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The Shoebox Project

My husband and I are the owners of Fosters Sports, a bike shop, located a block from Pure Centretown. I have 2 adult children. 

I try to practice yoga after work about three times a week, although this summer it was less. Now that fall is here, I shall be practicing 3 times a week at Centretown and Westboro locations. I also meditate at home, especially when I have trouble falling asleep.

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I started yoga 2 years ago after suffering a few months with sciatica. Instead of taking pain meds and cortisone shots which my doctor recommended, I decided to try yoga along with acupuncture. I Marched to Centretown Pure and signed up for the 30 day trial and was hooked! After the 30 days signed up as a member and haven't regretted for one moment! Not only do I take classes but also participate in various workshops.

Yoga has changed my life! I am calmer, more mindful of situations around me and of others. I am stronger physically, mentally and best of all have lost weight. I am not suffering from sciatic pain as I did before yoga. Also, don't need any more acupuncture.

The Pure studios are my happy place, the staff and instructors are amazing! I always look forward to seeing their smiling and cheery faces! My favourite teacher is tough to answer but I would have to say Brittany, Katherine Micelli, and Andrea... but everyone is fantastic!

Yoga has pushed me to try poses I would never thought of doing before. No one is here to judge me and some days I might be flexible and some days not and that is OK. Each day is a journey both off and on the mat. I'm now realising that is the way life is.

I started yoga at 63 yrs old and it is part of my life. Could never be without it now! I thought being older in the class would be intimidating, but it actually makes me feel better and stronger.


__Cheryl and her husband own Fosters Sports bike shop on Bank Street. Call in and say hi! https://fosterssports.ca/__

Faces of Pure - Cheryl Aroosi

Your skin is your largest organ and the state of your skin is truly a representation for what is occurring inside your body. Made up of nerves, glands and cell layers, your skin plays an intricate role in your health and is greatly affected by the food you eat, the state of your gut, and the state of your hormones.

h4. The Gut-Skin Connection

In some ways, your gut and your skin play similar roles in the body. Your skin is your first line of defence to the external world and works to keep pathogens and toxins from entering the body, while your gut works to protect the body internally against the pathogens and toxins we may consume. Both the skin and the gut are host to a diverse ecosystem of bacteria, and these bacteria work in harmony with the body to create optimal health. Your gut is home to approximately 100 trillion microorganisms, while your skin is host to bacteria, fungi, and viruses, and harbours approximately 1 billion microbes per square centimetre. Known as the microbiome, this balance of bacteria in the gut and skin is imperative for optimal health, and a disrupted microbiome has been linked to inflammation, digestive issues, allergies, food sensitives, hormonal imbalances, and skin issues. Because your skin is a detoxifying organ of the body that helps to eliminate toxins and waste, when your gut is not functioning optimally this disruption is often represented in your skin, this is known as the gut-skin axis. Not only can gut inflammation trigger skin issues such as rosacea and eczema, but a damaged gut lining can impair vital nutrient absorption required for healthy skin, as well as disrupt optimal hormone function which can further impact your skin.

h4. The Impact of Sugar

The first question many people ask when it comes to improving their skin is “What can I eat for better skin?”, but the question we should truly be asking is “What should I be avoiding for better skin?”. Although adding certain foods and nutrients to the diet is important, it is difficult to make dramatic improvements if you have a rotting foundation! One of the most detrimental and inflammatory foods to your skin is sugar, specifically refined sugar and refined carbohydrates. Not only are these forms of food highly inflammatory, but they can have a large negative impact on your microbiome. Excess sugar and/or refined carbohydrates in the diet promotes the overgrowth of “bad” bacteria and yeast in your gut, specifically the large intestines and, thanks to the gut-skin axis, this can trigger reactions in the skin. On the extreme level, excessive yeast overgrowth, also known as candida, is a condition in which the normally occurring yeast in your gut grows out of control, breaking down the wall of your gut, and impacting the gut-skin axis. Not to mention, refined sugar and refined carbohydrates have a huge impact on your blood sugar and insulin which are directly linked to the function of all of the hormones in your body. The rise of insulin levels in the bloodstream, caused by excess sugar consumption, has been shown to increase the activity of oil glands in your skin and increase inflammatory processes triggering acne and pimples. Moreover, when consumed in excess, sugar attaches to collagen protein in a process called glycation, creating a new substance called AGEs. AGEs are incredibly destructive to your body’s natural proteins and have been shown to break down elastin and degrade collagen in the skin causing wrinkles and premature ageing. Therefore, managing the amount of sugar, both natural and refined, that is consumed in the diet is necessary for healthy skin.

h4. The Impact of Food Sensitivities

The thing about food is that not everything affects everyone the same way; a certain food can make one person feel great, while it can make another person feel terrible. Although people often only consider direct digestive issues such as gas, bloating, constipation and diarrhoea when it comes to food, the body gives us many other signs that certain foods might not be working for us, and the state of your skin is one of them. In addition to sugar, some of the most common foods that have been shown negatively affect the environment of the GI tract, and in turn your skin, include dairy, gluten, soy, corn, and eggs, just to name a few. Similar to sugar, these foods can cause inflammation in the gut, making them a double edge sword; not only can they be the cause of the initial inflammation, but the continual consumption of them can cause further inflammation, perpetuating the problem. The increased permeability of the gut lining, often referred to as leaky gut, can allow increased toxins, microbes, and undigested food particles into the bloodstream causing an immune reaction in the skin. Therefore, before simply adding more skin supporting foods to the diet, it is crucial that you remove the damaging ones and heal the gut so that you can make the necessary repair to the foundation and address the root cause of the issue.

h4. The Importance of Healthy Fats

Fat, in all its natural forms, is incredibly beneficial for skin health, and although avocados get all of the praise, there are actually a lot more foods that can support your skin. Fat-soluble vitamins A, D, E and K2 are some of the most important nutrients for skin health, all of which are found in whole foods. Vitamin A, or retinol, is one of the most widely acknowledged nutrients for healthy skin, as lack of vitamin A can cause the skin to become rough, dry and scaly since mucus secretion is suppressed, which often first appears as rough, raised bumps on the back of the arms. Although vitamin A is found in some vegetables in the form of carotenoids, preformed vitamin A is only found in animal foods such as pastured dairy products, pastured egg yolks, fish oils, and meat (especially liver). Additionally, vitamin K2, which is also found in whole foods such as dairy products from grass-fed cows, egg yolks, and liver, prevents calcification of your skin’s elastin, the protein that gives skin the ability to spring back, smoothing out lines and wrinkles. In addition to A and K2, vitamin D and vitamin E are both stored in your fat cells and important for skin health, so spending adequate time outside, and incorporating adequate plant foods, such as spinach, turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, broccoli, and brussels sprouts is beneficial. Not to mention, eating nose to tail animal products rich in healthy fats, increases the overall consumption these fat-soluble vitamins while providing much-needed collagen which is necessary for the extracellular stability of the skin.

In addition to fat-soluble vitamins, the essential fatty acid omega-3 is essential for skin health. High levels of omega-3 fatty acids from whole foods such as sardines, salmon, mackerel, tuna, and anchovies, have been shown to decrease inflammation and therefore may lead to lead to smoother, younger-looking skin with a visible reduction in inflammatory skin conditions like acne and psoriasis. On the contrary, limiting sources of omega-6 fatty acids is also important for healthy skin since, in excess, omega-6 fatty acids can be incredibly inflammatory to the gut, therefore it is beneficial to limit all sources of vegetable oils and products made out of them.

The irony in this, as you may have noticed, is that the some of the same foods that can benefit the skin can also be detrimental to it if you are intolerant to them which is exactly why healing the gut and addressing food sensitives is so important.

h4. The Impacts of Nutrient Deficiencies

In addition to the fat-soluble vitamins, several other nutrients are important for skin health including vitamin C and zinc. Zinc is an essential mineral that assists in the proper structure of proteins and cell membranes, improves wound healing and has anti-inflammatory effects. Part of the reason zinc is important for skin health is that it supports the transportation of vitamin A in the bloodstream. Although you can get zinc from some plant sources, it is less easily absorbed as is it bound by phytates if not soaked during preparation, so the best available sources of zinc include beef and lamb, and seafood such as oysters, scallops, and other shellfish. In addition to zinc, vitamin C plays a crucial role in structural protein collagen, which aids in lowering the incidence of wrinkle and dryness. While vitamin C deficiency is rare in North America, if you are not consuming adequate fruits and vegetables, you may be getting sub-optimal levels. Some of the best sources of vitamin C include bell peppers, guava, dark leafy greens, broccoli, brussels sprouts, kiwi, citrus fruits, and strawberries, while fresh green herbs are such as cilantro, chives, thyme, basil, and parsley are also great sources. However, keep in mind that in order to effectively absorb, assimilate and eliminate these nutrients, gut health remains key. Yes, you are what you eat, but you are truly what you are able to absorb.

h4. The Importance of Detoxification & Elimination

A final thing to consider is that skin is an elimination organ and therefore it is imperative that you support the natural detoxification and elimination processes of the body. Along with your skin, your liver and kidneys are two very important elimination organs and should they become taxed, your skin will suffer the consequences. If your dietary choices are less than ideal (excess refined carbohydrates, sugar, processed foods, alcohol, etc..) your detoxification and elimination systems may become overburdened and therefore your skin will too. Ensuring that you are well hydrated, consume a diet rich in leafy greens, whole foods, and healthy fats can help to support the body’s natural detox processes. In addition to these detoxification organs, the natural elimination process of bowel movements is also important to consider. When your digestion is slow or you suffer from chronic constipation, waste meant for elimination remains in your intestines and these toxins will seek other methods of elimination if bowel movements are not available – AKA your skin. This is another reason why our gut health is the key to our overall health, and eating a diet of whole food, rich in fibre, probiotics, fermented foods, and free of food intolerances is critical. Lastly, the importance of detoxification and elimination is also why regular exercise and sweat is vital for healthy skin given exercise helps to stimulate the natural peristalsis movement of your digestive tract to support regular bowel movements and sweat helps eliminate toxins from the body.

h4. The Bottom Line

Your diet does impact the health of your skin, there is no way around it. You can use all of the creams and lotions and potions you want, but until you address what you are putting inside your body, success in healing your skin will be limited. If you truly want to learn how to eat for healthy skin start with the basics; focus on whole foods, limit sugar and refined carbohydrates, support your gut health, remove trigger foods, focus on sleep, limit stress, and exercise. It may seem overly simple but these are the foundation of skin health and if you put in the work and stay consistent results will come.

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__Stephanie Kay, "Red", is a fiery and sassy (her words!) Ottawa-based nutritionist who loves real food. She believes that nutrition should be fun and enjoyable, and inspires our community to achieve their wellness goals through her popular Red’s Reset program, online coaching, and public speaking. Head over to her website for more informative blogs and some great recipes https://kaynutrition.com/__

How to Eat for Healthy Skin

h4. What brought you to your mat for the first time?

I had gone on and off very casually for years but it wasn’t until I started joining my wife about 4 years ago that I got hooked. I guess it was a combination of the right teachers and the right phase of my life that it finally really clicked for me. I was doing a lot of martial arts focused workouts before that and now Yoga is my prime form of exercise.

h4. Why Pure Yoga?

I was invited to check out a class at Pure Yoga by Jenn Stow after a class at Movati and once I went I was hooked big time. The studios are all amazing, the staff and teachers exceptional and the community is simply lovely. Funny enough I started at Pure asking only about teachers who teach more Power focused classes and now I range far and wide trying to experience as many different styles as possible.

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h4. Do you think your yoga practice has changed your life off of the mat?

100% - I am much more patient, more observant and really feel healthier and calmer. I also really try to be more open about different styles and techniques, helps me to learn about myself and how to pass that knowledge to others.

h4. What style of yoga are you drawn to? What pushes you outside your comfort zone?

I still veer pretty heavily towards power focused classes as I am working on arm balances and inversions pretty consistently. Meditation still pushes me outside my comfort zone but I really enjoy the attempts even if I struggle through them.

h4. What does yoga mean to you?

It means a great deal – I have a very demanding career and a full family life. At home I am a natural nurturer and give a lot to my wife and kids which I love but it can be draining. On the mat it is time just for me to learn, grow, reflect and sweat. Yoga has become a necessity in my life and one I eagerly look forward to every day.

h4. Has being part of the Pure family changed your life?

A great deal really, I have become friends with a number of teachers and students and feel very comfortable every time I enter one of the studios. I attend as many PHY sessions as I can – especially when Pure teachers are hosting and truly enjoy the community Pure has cultivated in Ottawa.

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h4. Tell us about your life outside of the studio?

I work as a Solution Architect for TELUS, I am married and have two teenage sons (one entering college this year). Outside of yoga I actively manage my fruit and vegetable garden in the summer, write for an online magazine and ever so slowly work through writing a novel (which is YEARS away from completion). Love to travel and have been to Croatia, Belize, Italy and Puerto Rico in the last few years.

h4. What would be a day in the life of you? (How does your yoga practice fit in?

Wake up early, do a short flow to wake my old bones and head to work. Attend a class every day – I have my preferred classes each day of the week – generally over lunch time. I usually stay after class and practice inversions or a challenge post for my instagram feed.

h4. What is one goal you have for this year?

Get a 20 second consistent Handstand hold

h4. What is your favourite compliment to yoga?

Swimming, light weights and Kata drills (Karate)

h4. What makes you laugh the hardest?

Silly animal videos? Really any good joke from a true friend makes me laugh like crazy.

__Michael has taken 336 classes with Pure Yoga, as well as participated in our 30 Day Challenge, numerous workshops, and Brittany’s Pure Yogi 40hr Immersion. Be sure to say hi next time you see him in the studio, or follow his instagram feed where he shares his passion for yoga: www.instagram.com/michael_a_prince__

Faces of Pure - Michael Prince

When sweater weather arrives, this immune boosting bowl is the perfect addition for your next moment of cozy comfort.

h4. Ingredients

1 tbsp. sunflower oil

1 medium onions, sliced

2 Tbsp garlic

2 Tbsp ginger

1 cup small diced carrots

4 scallions, chopped

1-2 bunches cilantro, chopped

1 x 26 oz whole tomatoes, mashed well

1 can coconut milk

4 cups water

1 ½ cups red lentils, rinsed

1 ½ tbsp tamari

2 tsp curry powder

2 tsp ground coriander

1 tbsp. salt

1 tsp turmeric

1 tsp cumin

1 tsp chilli powder

1 tsp black pepper

½ tsp cayenne (less if you don’t like spice)


h4. Directions

Heat oil on medium-high heat. Add onions and saute until translucent. Add garlic and ginger and half of the salt, turn down, and cook until lightly browned. 

Add spices and stir. Add crushed tomatoes. Add coconut milk and carrots, stir well.

Rinse lentils well and add them to the pot. Add water to the pot and stir well. Let simmer on med-high heat for about 30 minutes, stirring regularly to prevent the dahl from sticking on the bottom of the pot. Turn down to medium-low and continue cooking until the lentils are soft.

Once cooked, the consistency should be thick but more on the liquid side. If it is too thick then thin with water. 

Add tamari, cilantro and scallions and stir well.


__To treat yourself to some delicious new plant based dishes, head to Pure Kitchen (Elgin St, Westboro, Preston St & Kanata locations). New specials every week! https://www.purekitchenottawa.com/__

Easy and Comforting Dahl

As you journey through this next transitional stage towards the cold dark days of winter, make this time for yourself. Now is a time for reflection, to travel inward, fuelled by the contentment of the summer we’ve just had. Here with our very distinct seasons, it’s easy to listen to the rhythm of the earth, and embrace its messages. Like the trees shedding their leaves and cleansing before winter, now is the time to look forward and take steps to minimise the stress on your lifestyle as you move through the year.

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h4. Cleanse

Fall’s transitional nature is perfect for a gentle detox to reset body and mind and prime your system for winter wellness. Now is the time to cleanse your liver and colon after summer’s excesses in preparation for combating infections, neutralising toxins, and digesting heavier foods over the winter months ahead. Consider partaking in sober October (try enlisting a couple of friends so you’ll have support!), and add lots of cleansing seasonal favourites into your diet such as apples, figs and pumpkin.

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h4. Hit the mat

Maybe your practice waned over the summer? Now is the perfect time to get back to the mat. Not only will you enjoy all the benefits of hot yoga such as sweating out toxins, increased energy and stress relief, but it will also help you develop a healthy routine and mindset, which is so important for this time of year. Carrying these healthy routines through to winter is crucial to setting us up properly for winter wellness. And remember, whatever the weather, it's always warm and sunny at yoga!


h4. Do something new

Bushwalking, book club, french classes, salsa dancing, pottery-making? If there’s something you’ve wanted to try doing for yourself, now is the time to do it. Whether it’s something that’s good for your body, mind or soul, a new hobby can give us a fresh surge of energy and enthusiasm for life! Fall is the perfect time to take up a new activity, it can distract us from the unsettling nature of the changing seasons, and learning something new can help us achieve a feeling of fulfilment and satisfaction.

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h4. Nature Bathe

Even if you’re deep state of depression about the end of summer, you’ve got to agree that fall is pretty damn spectacular. There’s a reason for that, Mother Nature knows how we all feel, so she blesses us with abundant beauty to fill our hearts with warm happiness to fuel us through the frozen months! Fall is the ideal time to bathe in the beauty of nature. Take long hikes among the brightly coloured trees, visit apple orchards, shop the famers markets and taste the season.


Beautiful You Time

_Travel gives us a change of scenery and a fresh perspective, a chance to reset and refresh, and expands the mind - much in the same way yoga does, which is why travel and yoga are the perfect pairing. With this in mind, we run several overseas yoga retreats each year to some amazing tropical locations. Costa Rica is one of our faves! This year, Pure Yogi "Tiffani Harris":/team/tiffani-harris got to spend two weeks in paradise, leading two separate retreats.... here's what you missed!_

h4. Can you tell us a bit about where you held this years Costa Rica retreats?

Pure Vida Costa Rica Retreats were held at 'The Drop In' located in Santa Teresa, Costa Rica. Santa Teresa is this cool little beach town in the Nicoya Peninsula on the Pacific Ocean. Known for its awesome surfing, great selections of cafes and restaurants and of course the most beautiful sunsets. The Drop In is set up on a peaceful jungle hilltop overlooking ocean. The beautiful beach is located at the bottom of our driveway and you can easily walk to cafes, shops, etc.  All rooms offer AC, all houses have pools and kitchens. We practice yoga in our jungle tree house open air yoga shala. We dine on three meals daily prepared by our private chef.


h4. How long does each retreat go for?

I hosted 2 x one week retreats this past January 2019. I like to call them Yoga vacations. You get a beautiful vacation in paradise with optional yoga twice daily then you can customize and add on adventure or simple chill by the pools, the beach or lounge in a hammock. I was joined  Week 1 with guest teacher incredible "Jenn Stow":/team/jenn-stow and week 2 with the awesome "Peter Lavictoire":/team/peter-lavictoire 

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h4. How many people came on the retreat, and do you have to be an experienced yogi to go?

We hosted 14 guests each week ranging from the cutest retired couple, we welcomed solo men travellers, we had best friends, groups of friends, and several women travelling solo. With our wide variety of accommodation we can offer private or shared room options to suit needs and budgets.

I often get asked does someone need to be an expert at yoga to join a Pure retreat. Answer is always NO!! Everyone is welcome, we had different yoga experiences, some never having attended a Pure Yoga Class before. As teachers we can cater to everyone in the room offering modifications to support all levels. With these small class sizes it’s a great opportunity to get extra attention and deepen your yoga practice.

We teachers live and eat with the group one of my favourite elements is connecting with everyone.


h4. What was your daily routine like on the yoga retreat?

We start with breakfast at 7am including fresh tropical fruit, Costa Rican coffee, granola, eggs and more. Morning yoga starts at 8:30am, generally this an active moving class to build up a sweat then bliss out in a magical jungle savasana. You get to enjoy your free time all day then pop in for lunch around noon which is always a yummy variety of our chefs creations. Afternoon yoga is at 4pm and is usually more chill depending on the day, ending in time to catch sunset at the beach. A three-course dinner is served nightly at 7pm.

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h4. What other activities are available for people to do there?

I plan a few optional group activities including learn to surf, and an ATV & hike to the Montazuma waterfall excursion. I love watching people fall in love with surfing. We work with the best surf instructors who make sure everyone feels safe and catches a wave. The ATV day is a blast as we get to explore the countryside, the jungle trails and cool off with some swimming and cliff jumping if that’s your thing, it’s not mine lol!!!! Some prefer to skip these activities and would rather choose their own and I have some great recommendation like nature walks, snorkelling, horseback riding and more. We always arrange a massage day for those looking for a more self care treat.

We dine out one night at local restaurant to take advantage of the excellent food scene, I give my list of favourites for people to choose from. Our last night we close with a sunset beach bonfire and taco night dinner!!

 

h4. Can you tell us a couple of highlights of this years trip?

The people!!!!!

I feel so lucky to grow the Pure community and make new friends. Highlights are seeing people make new connections and try new experiences, to witness how relaxed everyone is in the first few days and hear “ I love this place, this town” “ I want to come back”. That’s when I know I’ve done my job well  :)

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h4. Do you have any other retreats to Costa Rica planned soon?

YES!!  Late January 2020. find the information here: https://www.pureyogaottawa.com/evolve

h4. Testimonials for our Costa Rica retreats:

I’ve been to other yoga retreats before and this Costa Rica one is by far the best one. Tiffany was an amazing host and made sure all of needs and beyond were met the whole time. The yoga classes were different, original, custom-adapted to our moods, the music and the general vibe did made this retreat unbelievably amazing. We got to discover Santa Teresa, enjoy the sunset after yoga every evening, develop new friendships,  forget what stress is and feel la “pura vida”... Book and enjoy 🙂
- Marilou 2019

My trip to Santa Teresa for the Pure Yoga retreat hosted by Tiffani was amazing.  It far exceeded my attempts - Tiffani went above and beyond to meet our needs and everything was very well planned and taken care of.  The schedule was perfect - not too much, not too little.  The houses and yoga studio are superb and cannot be better located in the village.  The beach is literally a mere 3 minutes walk and you can even spot monkeys on your way down to the playa!  I liked it so much that Im actually going back the year again - hopefully see you there 🙂

-Isabel Charbonneau 2019

This was the yogi paradise I had been seeking.  Tiffany and Peter's practices were a pleasant contrast and together they complimented the daily sessions.  The food was stellar, and better than restaurant-quality with a personal chef for the group (coming from a serious foodie).  I appreciate the fact that St. Theresa is still low key and has not succumb to over-development for tourism, which makes it an ideal location for a complete physical and mental reboot away from hectic urban life, where you feel part of the community.  Highly recommended!
- Mark & Sue 2019

This retreat was the best gift I could have given myself – it was the most relaxing and fun vacation I have ever had. Your biggest decisions were if you wanted to go surfing, relax on the beach, by the pool, or explore Santa Teresa. Everything was very well planned and taken care of. There was time to come together as a group, and ample time to be alone, recharge, and do your own thing. Tiffani & Jenn’s yoga classes were super fun, well balanced, complementing the day’s activities and allowing me to deepen and explore my own practice. 

I came home from the retreat legitimately rested and ready to take on the winter! 

10/10, would recommend!

-Mary Wild 2019


"Tiffani Harris":/team/tiffani-harris is a regular teacher at Pure Yoga Ottawa, visit her page to discover her upcoming classes and workshops. If you're interested in taking your yoga practice to a new level, Tiffani and Kate Durie are running a "200hr Teacher Training intensive in Costa Rica later this year"://evolve/229/200hr-teacher-training-intensive-in-costa-rica-with-kate-durie-&-tiffani-harris

A chat with retreat leader and Pure Yogi, Tiffani Harris

Here's What You Missed In Costa Rica This Year

h4. What brought you to your mat for the first time?

A colleague and I were working in a toxic work environment and her friend had invited us to a yoga class as a stress release. Little did I know that it was a hot yoga class, I was not dressed the part (heavy cotton t-shirt and sweatpants), my legs were sweating! I remember thinking: “What is this?! This is gross, I’m never coming back!”. And almost six years later, I’m still here!

h4. How long have you been practicing at Pure?

I started in October 2013.

h4. Do you think your yoga practice has changed your life off of the mat?

Definitely, I have gained confidence in myself, knowing myself and being ok with who I am.

h4. What style of yoga are you drawn to? What pushes you outside your comfort zone?

My go to style is flow hands down but what pushes me outside of my comfort zone is a core class or any Power class from Kate Laird! Anytime I come out of her class and felt I could hold my own, I feel invincible!

h4. What does yoga mean to you?

It is a moment to keep me grounded, to release negativity, to reassure myself that everything is and will be ok, and to count my blessings.

h4. Has being part of the Pure family changed your life?

Without a doubt. I’m an introvert and over the years, I have come to seclude myself, being a caregiver to my mom who has been living with Parkinson disease for 15 years. Coming to Pure has become my little getaway, where I can socialise and not being defined by that role.

h4. Tell us about your life outside of the studio?

I am a Human Resources Client Services Manager in the Federal Public Service.
I have a teenage stepson. I was born in Canada from African parents and I am an only child. I played basketball in high school but I have become a huge soccer (real football) fan. My favourite team is Chelsea who are not doing great this year.

h4. What would be a day in the life of you?

I used to be a 6 am yogi year-round. Then when I was working downtown, I would squeeze in a practice before, during or after work. Now, I have come accustomed to the 7:30 pm classes but I miss my 6 am practice.

h4. What makes you laugh the hardest?

Funny moments with my family or parents, when they will say or do the stupidest thing without trying to be.

h4. What makes you smile the most?

Any genuine act of kindness

h4. Are you an introvert or an extrovert?

Introvert 

Faces of Pure - Claudia Ouga

h4. Is it safe to practice hot yoga while pregnant?

It’s important to speak to your healthcare provider about fitness activities during pregnancy, but a general rule of thumb for low-risk pregnancies is that it’s considered safe to continue any fitness activities that you were practicing regularly prior to the start of your pregnancy, if it feels good to do so. The majority of yogis who fall pregnant are able to carry on their practice well into their pregnancy. Talk to your instructor before class or attend some prenatal-specific yoga classes to get a better idea of what you should or shouldn’t practice.

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h4. What are the top ways a continued yoga practice can benefit moms through pregnancy and birth?

Pregnancy is a really special time, but it can also be a time of uncertainty and anxiety, especially for first time moms, so yoga offers the perfect space to connect with your body and your baby, and check in with how you’re feeling. If you practiced yoga regularly before you were pregnant, it also offers the chance to carry on with a routine of normalcy in a time of change and to show you how strong and capable your pregnant body is. In Pure Yoga’s pre-natal yoga workshops we also focus on how yoga, active meditation, mantra and breath can help through the birth process.


h4. Are there risks of practicing hot yoga while pregnant?

Dehydration is a risk for everyone, but when pregnant can cause complications for mother and baby, so pregnant people need to consume more water than the average person to begin with, and be hyper aware of their water intake. Stay well hydrated for the days leading up to the class you are planning on attending, drink plenty of water during class, and continue to drink water afterward. Relaxin and other pregnancy hormones work to soften ligaments and tissue in the body, which can make you feel more flexible but can actually allow you to over-stretch. A good rule of thumb when pregnant is to listen to your body closely and to go into any given pose up to 50-80% of how far you could actually go.

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h4. What poses are great for pregnancy, and which should I avoid?

Wide leg child's pose and malasana squat pose are amazing for pregnancy, as they create space for your belly and release tension in pelvis, spine and hips. Legs up the wall pose is also a great one to get the benefits of an inversion and can relieve the pressure of swollen feet and ankles from pregnancy. Avoid deep twists and core exercises on your back, and avoid lying on your belly. Pregnancy is not the time to try to improve your fitness, it’s about maintaining your current strength and flexibility! Instead of pushing yourself to go deeper in challenging poses, focus on creating more space for your growing belly, and breathing deeper.

h4. Are some classes better to attend than others?

It’s definitely a good idea to stick to less rigorous class styles. At Pure, Flow classes led by a teacher with a slower pace are great. As belly grows, it’s harder to move quickly on your mat, so you will probably appreciate the slower pace because it gives you more time to place your body. Stay away from core-focused or power classes. We run pre-natal yoga workshops periodically throughout the year, which offer mental and physical support for pregnant moms. Sign up to our newsletter at the bottom of our website (if you haven’t already done so!) to hear about our workshop programming.

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__This blog was put together with help from our fabulous resident pre-natal yoga specialist and doula, "Natalie Edward":/team/natalie-edward (the gorgeous mama who is featured in these images). Natalie is currently on maternity leave with her second baby, but if you have any further questions or would like information about her wonderful doula services, you can find her here: http://natalieedward.net/__

Can I Practice Hot Yoga While Pregnant?

If you're a regular visitor to Pure Yoga, you'll likely recognise John Pimentel who has been frequenting Pure since November 2016. Since that date he's clocked an amazing 907 classes with us, as well as numerous workshops, 30-day challenges and trainings, and is shortly heading off to do our Costa Rica Teacher Training.


h4. What brought you to your mat for the first time?

I was going through some rehabilitation knee therapy, and another runner
recommended regular yoga to balance out my running. As it turns out, much of the
therapy was simplified yoga poses and stretches, but without the mindfulness
associated with Yoga. So I decided to take up yoga as therapy for my running and
concentration.

h4. Do you think your yoga practice has changed your life off of the mat?

Yes, very much so. I was a very moody, grumpy, self-centred lazy individual – the
mindfulness of a daily practice has allowed me to work through those issues. I was
constantly tired and unmotivated due to a sedentary job and lifestyle, or dealing with
recurring injuries when I was active – there simply was no consistency in my exercise.
Yoga changed my perspective and life 180 degrees for the better. It keeps me active
with its gentle and restorative movements, allowing me to exercise every day. It
complements my running and biking activities with flexibility, range of motion, and
counter stretches.

I literally plan my day around my yoga practice - shifting meetings, lunches, chores, and
other activities around, so I can get on my mat. It is my number one priority every day.


h4. What style of yoga are you drawn to?

I’m drawn to what I crave most – on any given day that could be a power-core/flow,
gentle-slow-flow, fast-moving-beats, Vinyasa, or YIN. I generally do all of those styles
each week. They all have their very unique purpose, and each of Pure’s fabulous
teachers will have a different approach to the class.

h4. What does yoga mean to you?

To me, yoga is about breathing. We take it for granted that there will be a next breath.
However, the quality of that breath is where yoga comes in. The various yoga poses
open our mind and body to different possibilities that demand utmost control of our
breath to progress. As our mind and body expand and evolve with each breath, it clears
the mind and strengthens the body. We become aware of just how powerful we can be.
Ultimately, we learn and practice how to breathe for the moments in our lives that
require mental clarity, physical exertion, or just being.
When you control your breath, you control your situation and your reactions within the
environment around you.

h4. Has being part of the Pure family changed your life?

The Pure family is a non-judgement and come as you are place. Easy words to say, but
actions speak louder. Since day one, that is how I have felt walking into the studios and
being greeted with a heart-felt smile. The yoga classes are mindful, open, and
accessible to all. That “kool-aid” is contagious. I take what I’ve experienced on the
mat, and live it on a daily-basis.

h4. What would be a day in the life of you?

As I mentioned before – yoga is my number one priority. I practice after going to the
gym, running or biking. I practice first thing in the morning or the last thing at night. I
practice when I’m bored and when I’m busy. I split my day with Parliament Hill noon
yoga, and took a 28 hour plane ride to Gen’s India Yoga Retreat. It’s really
#yogaeverydamnday for me. My record is 43 classes in a month (last Dec) with 18
different teachers. Yes, I keep stats – after all, I am a Data Guy.


h4. What is your favourite compliment to yoga?

To me, it’s the other way around, yoga compliments everything else I do. I now
approach life with a different perspective. Yoga has thought me to live in the present,
take a moment, and just breathe. I am now able to better contribute to my own success
be it physical exercise or mental clarity, and encourage those around me to do the
same.
When you can just stop for a sec, and take a couple deep breaths before reacting – it’s
literally life-changing.
However, from a purely physical point of view, I do think it’s important to engage in
other activities as you mentioned. Your body needs to constantly be challenged in its
movements, as it strives on stress to grow stronger. Yoga brings it all together. My
practice has progressed far faster after adding crossfit in the winter months to
supplement the summer biking and running.


h4. Where do you see your yoga practice evolving from here?

I will continue to practice on a daily basis, but be even more selective in the classes I
take, fine tuning the styles to my daily needs. I see myself taking the 200hrs teacher
training, and eventually starting a solo practice. Not sure if I want to teach yet, I still
feel I know nothing every time I walk out of the hot room.


Faces of Pure - John Pimentel

This year at Pure Yoga Ottawa, we’ve offered our very first scholarship to our September yoga teacher training course, by way of paying it forward. Applicants had to demonstrate a desire to do good in their community.

We’re thrilled to announce that the winner of this scholarship is Amy Wannamaker. Read on for some inspirational information about Amy’s welcome hampers for refugee families new to Ottawa:


h4. Neighbour to Neighbour

Neighbour to Neighbour works to support newcomers and refugees by providing Welcome Hampers filled with essential day-to-day items, as well as raising funds for Immigrant Women Services of Ottawa, an organisation that directly supports immigrant women. By providing a platform where community members are able to work together, a small donation contributes to a big impact. By each giving a little, we can give a lot.

Last year, Amy and a colleague coordinated a Welcome Hamper for a family of refugees from Syria. She was amazed at what an impact they were able to create by using their best resource – their own network. By simply reaching out to the community, they were able to provide a beautiful gift of non-perishable food items, clothing, toiletries, toys, diapers, a $400 gift card to Walmart, and more.

Every year, Ottawa welcomes newcomers to our community. They have fled their home countries for the safety of their families and receive minimal support from the government. Their homes are often empty of furniture and basic household belongings. They lack enough clothing, furniture, and food to meet their needs. A gift of basic household items that many of us take for granted, can make all the difference in building a new life.

We have the opportunity to be the kind of neighbours we would hope for during difficult times. Together, we can contribute to a lasting social impact and build healthier communities. Just by working together in our own backyards. The strength of this program is engaging the generosity that already exists in our communities.

Amy’s plan is to grow the movement by implementing multiple approaches. This includes, directly supporting newcomer families by coordinating Welcome Hampers for 10 families, fundraising for the Immigrant Women Services of Ottawa, and promoting the growth of a Welcome Hamper movement by spreading awareness and encouraging community members and groups to build their own hampers.


__Congratulations Amy, we were so impressed by your hard work and your plans to expand this great community initiative to help people. We are so happy to be able to support you in your journey and look forward to welcoming you to the September Yoga Teacher training and watching your fantastic operation expand!__

Paying it Forward

We all know by now the damaging effect that single-use plastic is having on our environment. Micro plastics, broken down from consumer products waste are finding their way into our rivers and oceans and harming animals, humans and the environment. This month there’s a global initiative to reduce our plastic usage, and we’re all for it! But there’s a reason plastic is so prolific, it’s just so convenient, and to cut it out of our already busy lives takes extra work and organisation. We’ve put together some of our top tips to help you cut it out this July.

h4. Plastic Free Shopping:

Get organised! Remember to take your reusable shopping bags with you each time you shop. But lets take this one step further - buy reusable mesh bags for your vegetables and fruits, and be selective about which products you purchase and the wrapping used. Where possible shop at Farmers Markets, now is a great time of year to do so! You’ll not only be purchasing food with less plastic wrapping, but you’ll be supporting local farmers. Win-win. Our fave pick is Westboro Farmers Market on Saturday mornings (between Richmond and Byron) https://ottawafarmersmarket.ca/byron-park-westboro/. Bulk food stores are another great place to shop to cut down on extra packaging - bring your own containers. We love Nu Grocery on Richmond Road https://nugrocery.com/.

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h4. Plastic Free Kitchen:

Save all your glass jars and reuse them to store food, take them to restaurants for leftovers, make your own salad dressings and sauces. Another huge waste in the kitchen is plastic food wrap, which has to be up there with one of the worst offenders. Invest in some reusable beeswax food wraps (we are currently selling them in the studio!) or make your own if you have the time https://www.biome.com.au/blog/diy-reusable-beeswax-wrap-recipe/. Refill dishwashing liquid and laundry detergent directly into your own containers at the bulk food store.

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h4. Plastic Free Lifestyle:

BYO coffee cups and drinking bottles. This is a given - the horrendous overuse of plastic drinking bottles is widely publicised yet people still use them. Whether it’s forgetfulness or sheer indifference, make it happen this month. Don’t leave home without your reusable drinking bottle, reusable coffee cup, and reusable glass jar if you’re into going out for smoothies or juices (and don’t forget the reusable straw too)!


h4. Plastic Free Bathroom:

The bathroom is one place that can easily become cluttered with single use plastic containers, but a few small steps can make a big difference. Switch your toothbrush to a bamboo one - plastic toothbrushes are a big culprit in single use plastic waste, and rarely recycled. Use bar soap and shampoo (Lush has some delicious ones) https://www.lush.ca/. Ladies, replace tampons and pads with a reusable cup, the waste saved by doing this is huge (it’s a game changer - take this quiz to find out which one will suit you best https://putacupinit.com/quiz/).


By stopping to look at and become aware of the amount of plastic we’re using in our everyday lives, and making small steps to change that, we can personally contribute to reversing the damage that is being done to our one and only planet. Using less plastic can also have the lovely effect of making us eat healthier, being more organised, and making us feel better about ourselves in terms of our environmental footprint.

For more information on plastic free July, and tips on how to cut your plastic usage, visit: https://www.plasticfreejuly.org/

Plastic Free July

h4. Can you tell us a bit about the scheduling of teacher training, and how people manage to fit it into their lives?

200 hours is a lot to fit into anyones schedule, especially in one solid block, so I opted to do the September entry teacher training with Pure Yoga that takes place over a fixed number of weekends through to February. The times were scheduled for generally every other weekend, so it was manageable, and also at a time of year that not too much was happening. As a stay-at-home mom it was a matter of sweet talking my husband into some single dad time! Pure Yoga also offer retreat-style teacher training in Costa Rica each year where you can do most the hours in one solid chunk while you’re there. It’s a great way of condensing the hours and getting a holiday in there too, but if you can’t get the time off work (or you’re a mom!) the weekend training is probably your best bet! 

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h4. How many people normally attend teacher training, and is it a mix of people from all walks of life or are they mostly pretty hardcore yogis?

In our group there were about 30, and such a huge mix of people. We had a mix of ages from an 18-year old high school graduate to some in their 50’s and every age in between. There were people that worked in related fields like fitness and counselling, moms, a surgical resident, a software engineer, an actor and day-care provider - you get the gist! No-one really cared about other people’s ‘abilities’ or experience with yoga and this was also varied. You definitely don’t have to be hardcore yogi to do teacher training.

h4. Does everyone teach at the end of their teacher training, and what sort of jobs do graduates go on to have if they do teach?

The funny thing about teacher training is that not only are you learning to teach yoga to other people (if that’s what you want to do), but you’re also learning an enormous amount for yourself. Far more than you’d ever learn by just attending class each week. I think some people realised that this was a life learning experience and were quite happy to just delve further into the fascinating field of yoga that they loved, and some people set out to have career or lifestyle change by taking the course. We were really supported by Pure Yoga both during and after the course in terms of a realistic idea of how teaching works logistically and help finding jobs or volunteer opportunities to further our experience and confidence. Many people from the group have secured part-time teaching roles alongside their regular jobs and careers. Approaching 6 months out from graduation and I don’t know if anyone is teaching full-time at this stage, mostly building on what they’ve learnt and maybe they’ll take the full leap at some point. (Amber recently wrote a really great blog about the reality of becoming a yoga teacher and how it’s not an overnight thing - read here: https://www.pureyogaottawa.com/journals/so-you-wanna-teach-yoga)

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h4. Aside from a career in teaching, what would you say are the main benefits to doing yoga teacher training?

It may sound a bit hippyish but I can’t imagine a better way to re-connect with yourself. One of the key things you learn through yoga teacher training, is to be true to yourself. The teacher training forces you to ask yourself some big life questions and connect with emotions that you’ve perhaps been able to bury deep inside, it’s a form of self counselling! Maybe some come to teacher training looking for a new direction in their lives, and it certainly helps them find it if this is the case. Many people in our group made some pretty big life decisions while doing their training, whether it’s the group support (the camaraderie is real!), the space and permission for self-reflection, or just the empowerment that you can step out of your comfort zone and find new possibilities, the teacher training may well give you the answers you’ve been looking for. For me, the opportunity to do so much asana practice was also really amazing for my body and allowed me to get my strength back after childbirth and breastfeeding!


h4. Who would you recommend to take teacher training and why with Pure Yoga?

Honestly anyone who has an interest in yoga and wants to expand their knowledge. Anyone who is looking for a change or a positive influence in their lives, or maybe a way to connect with like-minded people in their community. The teaching opportunities are enormous, not just as a full time career, but as a compliment to your current career, and if you find a way to integrate yoga into your current life (teaching in your workspace for example) it offers you a way to stay on track physically and mentally, it’s a tool for life! Doing the teacher training with Pure was so great, the teachers were really helpful and we learnt so much about a wide range of subjects, and got so much support. Most of all it was just a really fun experience! If you’re thinking of doing yoga teacher training - do it. It may just change your life!

__This year Pure Yoga is running a scholarship scheme for yoga teacher training as a way of paying it forward, find details here__: https://www.pureyogaottawa.com/evolve/330/pure-yoga-200hr-teacher-training-2019---2020-
__If you're interested in teacher training, here are details of our upcoming opportunities__: https://www.pureyogaottawa.com/evolve/333/the-pure-project:-scholarship-program-for-ytt-2019-2020
https://www.pureyogaottawa.com/evolve/229/200hr-teacher-training-intensive-in-costa-rica-with-kate-durie-&-tiffani-harris



The Who, What and Why of Yoga Teacher Training

Up until last year when I sold my bakery, my morning ritual consisted of waking up too early, pouring a coffee down my throat, and then heading off to work, either to bake for the shop or to brainstorm (which also involves a lot of baking!) 

After I sold it and found myself teaching full time, I had a bit more space in the morning for some solid me time. I find now that if I skip my morning routine it kind of disrupts the rest of the day.

I work on Tyger Tyger during the day and then I teach in the evenings, so it requires some discipline to block out time for things, otherwise I will (and have!) just spent full mornings dawdling on instagram. 

When my partner leaves for work, I’ll usually light some incense or a candle.

I like to meditate before drinking coffee because my mind is still in that soft sleepy zone before I jar it awake with caffeine.

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If you don’t have a space for meditation, I highly recommend one! Just a little spot that inspires you to sit, have your incense close by, some tarot or oracle cards if you use them, and a comfortable little cushion. The app, Insight Timer is particularly handy as well. I only use it for the soft gongs that usher me in and out of meditation, but I think it also has guided meditations as well.

Some mornings I will also pull a card (or do a whole spread if I’m called to) from a favourite tarot or oracle deck and allow that to influence what I think about during meditation.

I have a few meditations that I love, and I find guided meditations to be quite useful, my friend Natalie Matias (https://www.nataliematias.com/) has some incredible ones. 

I set my timer for anywhere between 10-20 minutes, but even 3 minutes is useful! 

Here are my top three: 

1.  Sink into a steady breath. I will inhale as I count to 4, and exhale as I count to 4 and when I feel like I’m calm and my mind is ready, I begin! I imagine what’s on the horizon for me, whether it’s the day ahead, or life in general. Things that I want to happen, or experiences that I hope will happen. I really fully flesh it out in my mind, and the most important key here is to actually feel like what it feels like to have achieved that experience. The joy and happiness of succeeding in it, maybe your heart begins to beat a little faster, or tears come to your eyes. And then I fill myself up with as much gratitude as I can possible feel. 

2.  I always begin with the steady breathing technique that I use above until I feel like my mind is in the zone (sometimes it never gets there and thats ok too). Beginning from the root chakra, I take a few minutes to breathe through each and every chakra, feeling myself being saturated in that colour, and filling my body up with the energy that that chakra feels like to me. Of course you’ll need a bit of info about the chakras, and I would recommend the Wheels of Life to anyone interested, it’s an incredible tool to keep on your bedside table. I finish with the Crown Chakra, and send beams of radiant love to the entire world. Powerful stuff! 

3.  Perhaps my favourite one. I begin with steady breathing, and then I start to imagine that, starting in my toes, I am softly catching fire. But the fire is cleansing and feels ecstatic. It slowly crawls up my legs, into my pelvis, my belly, my chest, down my arms and my hands until finally it completely engulfs me in this roaring fire. I am not my body. I am not even my mind. I am only the spirit that remains. A spark. Free from the stresses of daily life, big and small. Cleansed so that I can begin anew.

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Sometimes I finish before my gong goes off, or sometimes I close it so I can sit a little longer. 

Mornings are tender, and I like to respect them as best I can, as often as I can, which is a major privilege. 

After I’m done, I’m onto coffee, dog walks and a full day of work! 

I hope you find that to be helpful or inspiring to your own morning ritual! Feel free to ask me anything, or if you want some clarification on any of the meditations I’ve described above!

__Ashley Wittig owns Tyger Tyger https://www.tyger-tyger.ca/ an online variety store specialising in food, beauty, plant magic and ritual products__

My Morning Routine

Sun’s out (ahem...occasionally) so it’s that time of year again! Lululemon’s amazing Parliament Hill Yoga is back this year, running on Wednesdays at noon-1 throughout May, June, July and August (weather dependant).

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This all levels hump-day lunch break class has quickly become one of Ottawa’s most loved summertime rituals. If you’ve never been, diarise to do so this year! Classes are free and are led by some of Ottawa’s most loved yoga teachers including our own Amber Stratton and many other Pure teachers (see full schedule below).

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There’s something so uplifting about doing yoga outdoors, and the location and atmosphere is so inspiring. Grab a mat and a water bottle and head to the hill to surround yourself with like-minded yogis this summer, blast away the mid-week blues, and enjoy one of Ottawa’s best loved summer events.

See the PHY Facebook page for more details: https://www.facebook.com/parliamenthillyoga/


__Images from Week 2 Parliament Hill Yoga 2019 presented by Lululemon - Practice led by Kurt Mansergh Photography by Rob Lloyd Photography__

Parliament Hill Yoga - Summer 2019 ☀️

Korean food is all the rage right now, and Pure Kitchen chef Olivia Cruikshank has put her delicious plant powered spin on the popular bao. We were recently treated to these at our Pure Goes Pink fundraiser, and they were a total hit!

h4. Ingredients

4 vegan bao buns (found in the freezer section of your local asian grocery store)

1 carrot, shredded

¼ cup peanuts, roughly chopped

Cilantro, cleaned and chopped

Red finger chili, thinly sliced (optional)


h4. Korean BBQ Jackfruit

1 can (565g) Jackfruit, green in brine

¾ - 1 cup Korean bbq sauce (purchase at your local Pure Kitchen)


h4. Pickled Cucumbers + Red Cabbage

¼ cucumber

½ cup red cabbage, shaved

¼ cup Rice vinegar

2 tbsp sesame oil

2 tbsp tamari

2 tbsp org. Cane sugar

1 tsp szechuan peppercorns


h4. Instructions

Mix the rice vinegar, sesame oil, tamari, sugar and peppercorns together in a small bowl. Using a mandoline (or finely cut) slice the cucumber and red cabbage. Add the veggies to the vinegar mix, gently tossing the veggies to get them coated well. Be sure to mix this frequently and let them pickle for at least 1 hour before use.


Drain the jackfruit. Take each piece of jackfruit and squash it between your fingers. The centre will be a little more tough, that’s fine - you can rough chop it. Place the shredded jackfruit into a bowl and add the korean bbq sauce, mixing well. Spread it evenly on a baking sheet and bake at 300 for 12-15 minutes.


Take the frozen bao buns and place in a bamboo steamer for 3-5 mins, until heated through.


Stuff each bao bun with the korean bbq jackfruit. Top with shredded carrot, pickled cucumber + cabbage, peanuts, cilantro and chilies.


__Need it gluten-free?__
__Consider making it a bowl with quinoa or rice instead!__

Korean BBQ Jackfruit Bao

Summer is almost here, and that means that our favourite festival is approaching. City of Om 2019 is taking place at Ottawa's Lansdowne Park on Saturday June 1st. If you’ve never been to a City of Om, you’re in for a big treat. It’s a festival that’s all about connecting c"OM"munities and celebrating the mindful lifestyle that we all love. Get motivated, meet like-minded people, and have fun!
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City of Om is now in its 4th year, attracting around 3000 participants each year. It started as a yoga festival but has evolved to become a hub for so many forms of wellness and fitness. There’s so much to do at City of Om, from yoga classes and workshops all day long, vegetarian cooking workshops, family friendly activities for the kids, health and wellbeing stalls, and so many incredibly delicious food and drink vendors.

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Many of Ottawa’s yoga studios will be represented at City of Om, including Pure. Join us in the Blacklight tent for the unforgettable experience of doing yoga in the dark. Jen Dalgleish will be leading an uplifting beats class set to the music of great legends at 10.30am, Tiffani Harris leads a Freedom Soul Jam class at 1pm, and Kate Laird ends the day with Hip Hop Through the Ages at 3.30pm. Find Amber in the PranaShanti space in the Horticultural building teaching her 'Movement Ritual' at 10.30am, and so many of our friends and teachers leading classes and workshops throughout the day (see below for full schedule).

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__What to bring:__

* Yoga Mat (limited numbers available to purchase on site)

* Sunscreen

* Cash/Credit/Debit

* Water bottle

* Your favourite humans

<iframe src="https://player.vimeo.com/video/332752155" width="640" height="360" frameborder="0" allow="autoplay; fullscreen" allowfullscreen></iframe>

Get inspired to live your best life at City of Om this year. Click here for more info and to buy your tickets now: http://www.cityofom.com/

We’ll see you there!

☮️ The City That Om's Together...

On Sunday 7 April a community gathered in a huge outpouring of love and support for one of our own, Caitlin Traynor. The 'Pure Goes Pink for a Cause' event raised around $20,000 for Caitlin and her family as she battles incurable, stage 4 triple negative breast cancer. Together we enjoyed an uplifting beats yoga class led by Brittany Bryden with amazing tunes by a live DJ, followed by delicious food and drinks, and a silent auction with some great prizes.

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A particularly aggressive form of the disease, triple negative breast cancer can be tough to treat. Caitlin was a healthy 32 year old, with no family history of breast cancer, when she was diagnosed. Being the beautiful soul she is, she is donating 25% of all monies raised to finding a cure for triple negative breast cancer.

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Special thanks to all who volunteered their time and resources for the fundraiser. And thank you to everybody who attended and made it such a memorable and special afternoon.

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If you would like to donate to helping Caitlin and finding a cure for triple negative breast cancer, you can donate to her Go Fund Me page here: https://ca.gofundme.com/dfy9k4-caitlin039s-journey

A Community Rallies ♡


h4. In a nutshell can you explain your Yoga Detour?

Yoga Detour fills the gaps left by conventional approaches to education and training in the yoga community. We’ve created a bridge between the asana practice (which I still love!) and other movement modalities such as strength training, mobility work and play-based movement styles. People often discover Yoga Detour when their practice feels stagnant - maybe they’ve got a few injuries, or they might just feel the need for more in-depth information. Sometimes they’re really disillusioned with their yoga practice, or simply looking to offer their students something a little different. The thing about the Detour method is that it focuses on human movement first, yoga second. We give people the information and training they need to move well in general—they can then apply that to whatever they want to do, whether that’s yoga, running, weight-lifting, rock-climbing or just managing day-to-day things with more confidence and awareness.

This approach was born out of my own personal experience with injury following years as a dedicated Ashtanga yoga practitioner. When I ventured outside of the yoga community in search of answers and explanations for how my body became so imbalanced, I realised just how little I knew about movement and physiology. So much of my teaching up until that point was just a reflection of what other yoga teachers had told me was right or wrong. That dogmatic approach left me ignorant and in pain. I was determined not to lead my students down the same path, so I threw myself into continuing education for about 5 years. The information I gained during that period helped me not only recover from injury but also develop a much more robust and comprehensive understanding of how we’re all designed to move. So now I take that information and share it with as many people as possible through my classes, workshops and online trainings. Yoga Detour is part of a big paradigm shift and that’s pretty exciting.

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h4. What are the key things that set you apart from other movement teachers today?

I’d say two main things set the Detour approach from other trainings - the extent to which I integrate other movement disciplines as well as the dedication Yoga Detour has to critical thinking.

In my own training, I’ve worked with amazing leaders in the movement community and brought their expertise into everything I do with Detour. I’ve studied with the Ido Portal team twice, and then went on to work with Gymnastic Bodies and Fighting Monkey to really round out my understanding of “movement culture”. I’ve worked with an incredibly intelligent, diligent strength coach one-on-one for the last four years while continuing to attend lectures with amazing minds like Greg Lehman and Gil Hedley. I’m also a Functional Range Conditioning movement specialist (FRCms) and spent a year studying Somatraining and ELDOA with Guy Voyer, DO. Because I consider myself to be a student first, teacher second, the integration of leading-edge information into everything I offer never stops.

As important as exposure to new information is, so is discernment. That’s where the critical thinking part comes in. Asking why. Digging deeper. Not accepting things at face value. Being comfortable with uncertainty and “it depends” as opposed to black and white certainties. It’s not always comfortable to teach, or to learn, in that space of uncertainty, but I believe it’s far more productive than its dogmatic alternatives. It leaves space for growth, revisions and unending curiosity. 

h4. We're excited to host you for the workshops in May. Are these workshops designed for practitioners as well as yoga teachers?

These workshops are open to everyone! They’re particularly useful for teachers looking to expand their repertoire, but anyone interested in deepening their understanding of human movement should attend. Every time I teach I see lightbulbs go off as people experience postures and movements in a new way for the first time, regardless of whether they’re experienced practitioners or not. As long as you can adopt a beginner’s mind, these workshops have a lot to offer.

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h4. What can people expect to take away from your workshops here at Pure Yoga?

People will walk away from these workshops feeling excited about everything they’ve learned, but also hungry for more. Each class will likely open a new can of worms and while we’ll definitely dive in deep to all of these topics, there will always be more questions. Think of this like the next step on the journey that will lead you to a whole other world of movement education - it’s the jumping off point that I think many students have been waiting for.

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h4. Where can people find out more about Yoga Detour and the extra classes and workshops you offer?

Check out our website www.yogadetour.com to see what else we’ve got going on. To get an idea of how I approach movement, follow Yoga Detour on Instagram (@yogadetour) or visit our Youtube channel (Yoga Detour). I look forward to practicing with your community soon!

__We're so excited to be hosting Cecily for 3 Yoga Detour workshops here in Ottawa 24-26 May. Click the links below for more details and to book your spot:__ 
"Follow the Detour":/evolve/280/yoga-detour:-follow-the-detour-with-cecily-milne
"Immersion":/evolve/281/-yoga-detour:-immersion-with-cecily-milne
"Sweat the Small Stuff":/evolve/282/yoga-detour:-sweat-the-small-stuff-with-cecily-milne

Meet Cecily - She Does Things Differently

Pure Kitchen Co-owner and executive chef Olivia Cruickshank shares a delicious recipe that we think is perfect for awakening your body out of it's winter hibernation.

__We’re sorry for all the boring salads you’ve ever consumed. This salad, however, does not fit into the ‘boring’ category and blends savoury, citrusy, sweet and tasty all in one bowl!__

Yield: Serves 4
Time: 30 mins

h4. Ingredients: 

4 cups packed kale, de-stemmed, cleaned and rough chopped

¼ cup dried cranberry

2 cups roasted butternut squash

½ of lemon maple dressing

½ cup seed mix

½ cup crumbled goat cheese or cheese of your choice

¼ cup sunflower sprouts


h4. Directions:

In a big mixing bowl, combine kale and dressing until massage dressing into the kale using tongs (or your hands).

Add squash and cranberries, tossing them into the kale.

Place kale mix onto platter or large plate, piling high in centre.

Top with seed mix, cheese and sprouts.


h4. Seed Mix

In a bowl, mix ingredients together until well combined. Spread out on a baking sheet (with parchment paper). Bake in a 300 oven for 10 – 12 minutes. Remove from oven, stir and let cool.

Once cooled, the seeds will break up nicely. The seed mix stores well in an airtight container for a couple of weeks.

1 cup pumpkin seeds

1 cup pecans, rough chopped

½ cup hemp seeds

½ cup maple syrup

2 tbsp. Sunflower oil

1 tsp salt

1 ½ tsp cinnamon

½ tsp cayenne


h4. Roasted Butternut Squash

In a bowl, combine ingredients well. Place squash on a parchment lined baking sheet. Bake in a 350 oven for 20 minutes, or until tender. Remove from oven and let cool before using in salad.

1 small butternut squash, ½” cubes

¼ olive oil

1 ½ tsp salt

1 tsp pepper


h4. Lemon Maple Vinaigrette

Place all of the ingredients into a blender. Turn to medium to combine. While running on medium, slowly add olive oil. Store in an airtight container.

1 cup lemon juice

½ cup maple syrup

2 tsp salt

1 tsp pepper

½ tsp cinnamon

¼ tsp cayenne

⅛ tsp ground cumin

½ cup olive oil

Kale, Squash and Cranberry Salad

Just months ago I was still taking my antidepressant and anxiety medication – just as I had done every morning before leaving the house for the past year and half. As I swallowed it down each morning I had started to wonder, had it become a habit, or even a crutch in my life, rather than a necessity for a serious depression? As terrifying as it was, I decided that taking the medication had become a crutch in my life, and that I wanted to stop completely.

Some people need a mood-deregulator or a SSRI (Selective Serotonin Reuptake Inhibitor) for chemical reasons, although this wasn’t the case for me. I needed the antidepressant for environmental reasons, as a result of the situation I was in. Despite the fact that things had changed since starting my medication (I was in a “happy place!” I was close to family, friends, had a great job, and doing my yoga teacher training), I still felt that I needed the security of the meds. However, while I was feeling mentally good, the side effects on my body weren’t great. Physically I felt terrible every day. In just few months I gained 23 pounds, and stopped running and working out completely. To make things worse, I developed some horrible digestive issues, which I later found out were related to milk intolerance and other food sensitivities.

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I finally got some confidence, and after speaking to my physician, decided to go off my meds. It was time - I had finished my teacher training and was teaching yoga, I had submitted and scheduled a time for my thesis defence, and submitted my last paper. I felt in control of the big things in my life that had seemed out of my control for a while now.  This seemed like a logical transition to another stage in my life – living without the crutches called “antidepressants”. 

I began researching natural ways to deal with depression or post-depression, three of which I’m now using on a daily basis. It’s been over four months now since I last took my meds, I’m still on this journey but I thought I would share my story in the hope it may help someone else going through a similar situation. Before you quit your meds, the decision should be considered thoughtfully and made with the support of your physician or therapist to avoid recurrence of depression. Once you decide to quit, you and your physician should take steps to minimise or avoid the withdrawal affects. Another thing to keep in mind is that this is my solution, and it doesn’t mean that it will work for you as well. Lastly, my decision wasn’t something that happened overnight, it was a result of months of discussion with my physician and having REAL talk with myself, like asking myself whether the environment that I was in was likely to trigger me again. These are the three ways I’m now managing my depression naturally:

h4. Exercising Daily

Whether it is 30 minutes or 3 hours, I always find a time to exercise. Research has found that regular exercise, and the increase in physical fitness alters serotonin levels in the brain and leads to improved mood and feelings of wellbeing. Also, several studies have shown that exercise promotes mental health and reduces symptoms of depression. The ant-depressant effect of regular physical exercise is comparable to potent anti-depressants like Sertraline. 


h4. Yoga

Doing yoga every day – My lunch hour, evening (if not at the gym) and weekends are spent at the yoga studio. I do yoga everyday during my lunch hour and weekends. Yoga is not only a physical exercise, but it can be a relaxing and healing process. Practicing yoga can also alter your brain chemistry – some position are effective in stimulating the release of endorphins and reduces the level of stress hormone cortisol. A number of studies have been done and support this use of yoga for depression, and specific yoga postures that increase levels of the neurotransmitter GABA, which may alleviate depression.


h4. Taking Supplements

Taking supplements that are known to help with mild to moderate depression. For example, S-adenosylmethionine (SAMe). SAMe is a synthetic form of an amino acid that occurs naturally in the body. It plays a role in many biological reactions by transferring its methyl group to DNA, proteins, phospholipids and biogenic amines. Several scientific studies indicate that SAMe may be useful in the treatment of depression. Another one is 5-Hydroxytryptophan (5-HTP) and tryptophan, both are natural alternative to antidepressants. When the body sets about manufacturing serotonin, it first makes 5-HTP. Taking 5-HTP as a supplement may raise serotonin levels. The evidence suggests 5-HTP and tryptophan are better than a placebo at alleviating depression. 

Full disclaimer, despite doing all of these things, and constantly keep myself busy, I still have my days - there are days where i feel completely hopeless, helpless , anxious, sad, and have terrible mood shift. So for now I’ve decided to take each day as it comes, and accept that not every day will be perfect. But most importantly, reminding myself that I am doing the best that I can and to be gentle with myself. 

__“That’s the thing about depression: A human being can survive almost  anything, as long as she sees the end in sight. But depression is so  insidious, and it compounds daily, that it’s impossible to ever see the  end.” – Elizabeth Wurtzel__

Biatris Lasu is a Pure Yoga student, local yoga teacher, and blogger at http://www.theminimalistsyogi.com



Body Healing Journey: Going Off Antidepressants

There’s a much misled (ego-driven) view when it comes to yoga props, they’re often seen by students as a tool for the weak and inflexible. Yes they’re great for beginners who lack the flexibility and strength to get themselves into and hold certain poses, but yoga props are so important in our practice no matter where we’re at with it. There’s this important principle in yoga called Ahimsa, which basically translates as compassion for others and for ourselves. We practice Ahimsa when we practice yoga by removing the ego, concentrating on the integrity of the poses, and ensuring we take care of our body. Yoga props help us do this. It’s all about self-love, so leave your ego at the door, grab a couple of blocks and allow yourself to grow.

__Here are some of our favourite props and how to use them:__


*BOLSTER* - Here’s one you probably wouldn’t want to use in a hot yoga studio (sweat!) but if you have a home practice, a bolster is a great prop to use. Place it vertically along your spine and allow yourself to melt over it for a gentle chest and shoulder opener, place it under your knees in savasana, and place it against the wall to elevate your tailbone for a comfortable legs up the wall pose. A bolster brings that extra level of comfort and self-care to your yoga practice.

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*BLOCKS* - Probably the most common yoga prop and one that you’ve likely used in class. For beginners, blocks can facilitate reaching into a pose when the flexibility isn’t quite there yet. For those with a more developed practice, blocks allow us to find more integrity in so many poses. Sit on them to elevate your hips above your knees for pranayama exercises, lie over them for supported fish, squeeze them between your thighs to create a perfect bridge pose, use them to give yourself extra reach in the ever-tricky revolved triangle…. the possibilities are endless! Look for cork blocks, which are made of natural material, and are supportive yet comfortable.

*EYE PILLOW* - Again one you are unlikely to have come across in a hot studio, but eye pillows are amazing at taking your savasana to the next level. Slightly weighted (usually filled with rice or beans) and sometimes infused with lavender, the eye pillow assists with grounding mind and thoughts as you allow yourself the proper rest your body needs and deserves at the end of practice. Look for an eye pillow made from silky satin or velvet for that extra bit of luxury.

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*STRAP* - Get support while you stretch tight areas with a yoga strap. These are great for hamstring stretches, tight shoulders, supporting us in lateral stretches, and allowing us to try standing poses in a safe manner when they might not otherwise be accessible (think dancers pose, extended hand-to-big-toe).

*TUNE UP BALLS* - These small rubber therapy balls can provide release from deep tension within your body. Use them for self massage to get in deep through layers of skin and muscle and help with injury or tight spots like frozen shoulder, sciatica and back pain, tight hips and hamstrings and more. If you haven’t already, try one of our ‘Yoga Tune Up’ classes with "Peter Lavictoire":/team/peter-lavictoire, where he guides you through different ways to practice self-massage with tune up balls. It’s the perfect compliment to your regular asana practice, and a really great way to take time out to practice self-care.

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__We sell a range of yoga props in all of our studios (Westboro has the largest selection). If you have any questions about props or wish to purchase any for your practice, the desk staff or your yoga teacher will be happy to help.__


It's All About the Props!

Amber is one of those people you just want to be around. She’s down to earth, super energetic and has a big heart. When I began my yoga journey, and first went to Pure Yoga, I remember wanting to get to know Amber more. All of the teachers at this studio are unique in their teaching style, and you can tell that Amber (and her business partner, Jen) are dedicated to only having the best of the best teach for them. I’m pretty proud to say I’m now one of the best! I spent the day shadowing Amber between the yoga studio, Pure Kitchen, and at home. Check it out!

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h4. How and when did your journey with yoga begin? What brought you to your first yoga class?

My yoga journey began when I was 20…in a hot yoga class. I originally went to stretch out from over training. I was naturally drawn to the spiritual side due to my upbringing, but I was there for the physical just like most people are in the beginning. Eventually I started to notice a huge difference in how I was feeling mentally and I knew then that I was meant to  be there.

h4. How has yoga changed your life?

Such a huge question! To make it simple, yoga has taught me balance. That was always a huge struggle for me (and still is at times). There are always learnings showing up for you on your mat… if you are listening.

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h4. What made you decide to make yoga your career?

It was a natural fit for me and when I finished my yoga teacher training, I started teaching full time right away at a gym. I taught in gyms and community centers for 4 years and eventually made my way into studios. I also love to work, so teaching a ton of classes a week in my 20’s was no big deal. Teaching is a creative outlet for me, I actually feel more energetic after I teach! When it comes to being a studio owner, I wanted to create something different, something a little more east meets west. After all, we are westerners. I also wanted to create an environment where everyone enjoys going into work. I mean, its work and you gotta get shit done, but lets not be so uptight and have some fun at the same time, right?  I love going into the studio on any given day and chatting with any of the amazing people on our team. These are my people, and we wouldn’t be where we are without them.

h4. When did Pure Yoga open it’s doors and what do you remember from the experience of starting a business?

Oh man, it was a struggle to open 7 years ago, and we learned A LOT. But the excitement of shoes at the door, coats in the change room and people coming into class is something I will always remember. It was crazy, it was fun, it was stressful…but I wouldn’t change a thing.

h4. How do you juggle being a business owner, a teacher, a wife, a stepmom, a daughter, a friend, and everything else in between? What self-care practices have you adopted?

I love all of these roles, maybe it’s the Gemini in me. But switching roles and being somewhat busy keeps me going. People often say “you must be so busy!” but I’m not really. I can’t imagine I am more busy than a mom with 2 kids!
To stay balanced, I make sure my yoga practice is a priority, that I have days off, and that I spend quality time with my family and friends. Otherwise, I would go crazy! I am actually pretty good at not taking on more than I can handle, although that has taken practice.

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h4. What do you know now that you wish you could tell yourself 7 years ago when opening Pure?

Well, there are a ton of things I am sure I could have done differently. But leading up to opening Pure, I was traveling, bartending and partying. Anyone that has known me long enough knows that. I did what I needed to do, I wasn’t ready to “grow up” or to have the responsibility I have now. I was always interested in self help books, in figuring myself and my shit out. The crazy stuff I did in my 20’s, and the time I spent trying to figure out my purpose, has made me who I am today. I wouldn’t change a thing about myself or the process. My hope is that I can inspire other women do them same and see just how damn perfect they already are!

Thank you to Amber and the amazing people at Pure Yoga Ottawa for their willingness to be part of this photo essay.

A Day in the Life of Studio Owner Amber Stratton

My first teacher said a few simple things to me in my first yoga teacher training. Simple things that have stuck with me over the years, “Amber, when you eat, just eat. When you watch TV, just watch TV. When you read, just read.” - Maybe he was picking up on my easily distracted nature. Or perhaps he was able to predict the future and knew what we were all destined for. Constant distraction, available to us all, 24/7 and literally, at our fingertips. This has become a huge part of our culture. Email, social media, contact with anyone, anywhere, anytime. All day, every day. We now have the option to be available anytime, to always be “on”, to always be working, to have messages flashing in our faces, making our minds up for us...isn’t that what we have always wanted? Ahhh the technology conundrum...

I am a believer in making small, yet surprisingly impactful, changes in my life. I have tried to do it the other way, the do everything all at once overwhelm and put a ton of pressure on myself way and - you guessed it, it doesn’t work. So to begin I started to incorporate these few little “mindfulness” practices that I, a “busy” person, use in my daily life to try to stay present and make space in my life for my OWN thoughts, even when at times things may seem chaotic. 

1 - I don’t bring my phone into my workout or yoga practice. I see this all of the time, people bringing their phone into their yoga, gym or spin class. Checking emails and texts between sets, on water breaks - so really, you haven’t even taken 45min for yourself in your day if you can’t leave whatever else is behind even for 30 min a day. My question to you is “What can’t wait?” 

2- Going for your daily walk/run with no earbuds in. Get outside and enjoy your morning walk, maybe your morning coffee without looking at a screen or listening to someone else talk. Just you, the outdoors and your own thoughts. I call this my walking meditation. 

3- When you eat, just eat. Whether you are alone or with friends - why do we feel the need to be having a conversation with someone else when you have chosen someone else's’ company. Can you put your device away and be fully present for the people you are with, or just simply pause to have a moment of gratitude for the food you are taking into your body.

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4- I have mentioned this in a previous blog post, but I am big on it. No social media for at least the first hour of your day. This for me is a way to start my day off without added distraction and get clear on what lies ahead. Also side note - when you are on vacation, sure a few posts here and there are great, but if you are too busy documenting the whole thing online, how present are you really being. Second side note #nobodycares 

5- Make your morning commute more purposeful. Driving is something a lot of us spend too much time doing, and it isn’t really a choice. So why not make your drive time a time to learn or get inspired? Download some great podcasts and depending on the mood you are in, use that time to learn something about work, yourself or find someone or something that inspires you to be better. I started doing this a while ago and I am amazed at how much I have been able to apply into my daily life both personally and professionally. 

At the end of the day of course there are the days when we all have something going on personally, or at work, so we need to make ourselves more available and I do have my phone in hand more than I might like. And yes sometimes I end up rushing out the door because I spilled my coffee or forgot to take the dog out. But I try my best, and when things don’t go as planned during my day, these other mindfulness practices that I took time to incorporate make it much easier to let things go. 

We live in a society where the word mindfulness is thrown around all of the time, it can be confusing to know what it means or how to apply it. Maybe you don’t have the time to sit and meditate, or you find it hard, or you don’t know where to start. So start with the small things, a few of your own little practices that can all easily weave into your daily routine. We are being pulled away by distractions all day. The least we can do for ourselves, even in the business of our lives, is to make the choice to be present as often as we can. Making the chaos a little less chaotic. 
Xo 
Amber 

A Mindfulness Practice for the "Busy"

My Yoga journey began in 2012 when I walked into a yoga studio for the first time. I took a 60 minute Flow class at Pure Yoga Ottawa with an unfamiliar teacher.  As I moved through postures and sun salutations, I made a connection to my body and  that I had never felt before. I fell in love with yoga that day, and so the journey began…

It wasn’t until after I completed my 200HR Yoga Teacher Training in 2017 that I found the importance of establishing and developing my home practice. I had only ever experienced yoga in a studio full of people, at a scheduled time and place, with mirrors on the wall where I would watch myself and others move through their practice. So when I rolled out my mat in my living room for the first time and started my own flow, I had no idea what to expect.

But why start a home practice in the first place? Well, I was inspired by several yoga guru’s in the community who spoke of their “home” practice as a place to connect and evolve at a deeper level, that complimented their studio practice. I was curious to see what that would mean for me, so I started to find pockets of time throughout my day to connect with myself, and flow at home.

Within a few weeks, my eyes were open to a whole new world of yoga. Here are the benefits I immediately felt, and why I believe my home practice has changed my life:

Connecting to the Breath: __I would close my ears, and immediately bring myself into the present moment. Without the distraction of other people in the room, or the urge to open my eyes and look in the mirror, I began to deepen my breath, and connect to my body quickly and with ease.__

I Discovered Online Yoga: __Practicing online yoga was the perfect compliment to my studio practice.  I joined Pure Yoga Online, which is online studio with a very affordable month membership.  Having access to over 125 classes and 20 different teachers, I never felt the STRESS of making it to a studio class.  When life got in the way, I knew I would be able to connect with a great Pure Online class at my own time and in my own space.__

Fitting in a Practice Daily: __Having the space at home allowed me to practice every single day.  Whether I was able to find 10 minutes to simply meditate or 60 minutes to flow, my home space gave me the opportunity to reap the BENEFITS of yoga daily.__

Moving at My Own Pace: __I lead a fast paced life, and found my home practice was a safe and healthy space to slow down. There was no pressure to “keep up with the class” or try poses my body was not ready for.  I was free to move and flow at my own pace, to my breath, and stay where ever I needed to stay.__

I Gained Confidence:  __I built my SELF-CONFIDENCE practicing at home in two ways. First it allowed me to try NEW things that I otherwise was afraid to do in studio. With no fear of being judged, I allowed myself to go FURTHER into my asana practice. The Second, was that practicing daily strengthened my body and mind. I saw improvements in my flexibility, muscle tone, energy and vitality. As my HOME practice evolved, I let go of the fear of what I looked like and was able to get in line with what I FELT like. Yoga makes me feel good.__

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Starting up your at HOME practice is not just for the experienced yogi. It is for all levels. So whether you're just beginning your yoga journey or you wish to compliment and explore your current yoga regime, here are my top 5 tips to GET STARTED!

1. Find a quiet space that makes you feel good!  Whether you are in your bedroom, home office, living room or basement, find and transform an area of your house that you LOVE.

2. Get a good yoga mat. Practicing at home doesn’t need to be fancy and expensive, however, investing in a quality mat will keep you wanting to go back for more. Your mat should allow you to move and feel secure and grounded throughout your practice. It's your foundation, so make it good.

3. Start at the beginning. Yoga evolves slowly and with intention. You don’t need to jump right into 60 minutes of power. Try spending 10 minutes laying on your back and connecting to your breath and then see where your body takes you.

4. Use great resources. There are many great online resources for you to use. I personally recommend *Pure Yoga Online*. If you’d like a membership, go to www.onlinepureyoga.com and use the Discount Code: “elisa10” and get your membership for only $10/month.

5. SET it and don’t FORGET it! Keep your home studio set up at all times. Keep your mat out, and start to surround it with things you love.  Flowers, pictures, candles, and anything else that makes you feel happy in that space. This will give you the opportunity to settle into your practice immediately. You won’t have to take the extra time to put all the pieces together… it is already there and ready for you when you find the time.  

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__Elisa Kurylowicz is a local adventure blogger and social media expert. You can follow her blogs and listen to her podcasts at "Elisa Unfiltered" http://elisaunfiltered.com/__ and find her on instagram www.instagram.com/elisakurylowicz

How My Home Practice Changed my Life

I am always in awe of the older yogis that practice on the regular. Most often, it’s part of their routine. It’s an opportunity to stay active, social and healthy. Some have been practicing for years, others discovered it after retirement. As with any yogi, it’s a way of life.

I knew I wanted to shadow a retired yogi as part of my photo essay. I also knew I wanted to shadow a couple that practice together. This one crosses two off my wish list!

I reached out to Pure Yoga to see who they thought might make an interesting yogi to shadow. I explained who I was looking for and Ernie and Patricia came to their minds instantly! Both retired, Ernie and Patricia spend their days pottering around their home in Chelsea, QC, making delicious home-cooked meals, collecting beautiful antiques and driving into Ottawa every few days for a yoga class. Ernie and Patricia have been together for almost 51 years.

Part of their morning ritual before class includes a stop off at the Bagel Shop on Wellington, for a coffee and some time reading the paper together.

h4. What brought you to your first yoga class?

I find that yoga is complementary to pilates which I have taught for many years. Since our daughter, Sarah, and I had also enjoyed yoga,  we got Ernie to come to a hot class and he was hooked. We’ve been enjoying it ever since.

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h4. How has yoga brought you closer as a couple?

The classes help us enjoy a happy, healthy and flexible life as well as each others company.

h4. What do you enjoy most about yoga?

We enjoy the variety of classes done in the hot room, the competent instructors, and the friendly staff. The members make it a very pleasant place to be, so much so that when we’re not able to attend a class, we miss it.

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h4. I noticed that you don’t practice next to each other in the studio. Why?

Ernie likes to be at the back of the room because he can follow the yogis movements around him when he is not able to see or hear the instructor. We used to practice next to each other, but we found it to be too distracting & disruptive (too much closeness — after all the years we’ve been together, and knowing each other as well as we do) a little space can bring us closer.

Ernie and Patricia are some of the kindest souls I’ve ever met. They insisted I sit for lunch with them, and I was treated to one heck of a feast. Fresh fish, herbs from the garden and a beautiful glass of red wine.

I sat and observed how they told stories, of distant memories from their past together, how they built their house, bit by bit, piece by piece. Each tea cup, each piece of furniture or art tells a story of their time together. Fifty-one years later, they still poke fun at one another, laugh at each other’s jokes and very evidently love each other.

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Whether you practice alone or with someone special in your life, this story really shows us that yoga is both an individual journey and a union of likeminded souls. Even when you’ve spent 51 years together, it’s important to take time for yourself to check in, tune out the mental chatter, and be open to whatever unfolds on your mat.

Until next time, see you on your mat, friends xo

_"Ashley Notley":/team/ashley-notley is a teacher at Pure Yoga Ottawa, and when she's not teaching, she's creating beautiful memories for married couples at Ashley Notley Photography_ https://ashleynotley.com/

Day in The Life of a Yogi

Winter. The most likely time of the year to get sick. I love a fresh healthy green smoothie and I add a few key ingredients to help boost my immune system during cold season. 

Green juice as a base, I love “Lush” cold pressed for Pure Kitchen but any green juice without sugar will do.
½ a banana 
Handful of cilantro 
Handful of fresh spinach 
A few slices of fresh ginger 
Teaspoon of tumeric
½ an avocado 
Teaspoon of spirulina 
¼ cup of frozen mango 
Option to add collagen if you are into it!
Cup 1/2 nut mylk (I use almond)

Throw in the blender or vitamix, drink up and enjoy! 
 
xo
amber


My Go-To Winter Smoothie

This morning I was contemplating the reason for our pervasive and persistent infatuation with physical beauty. 
Here’s what I came up with:

Our attraction to those people and things that are most aesthetically pleasing is intuitive and natural.

I would like you to imagine a person – someone you find to be extremely beautiful, magnetic, attractive. It is likely that the way you see this person is specific to your own personal definition of beauty. What is not specific however, is the reason you see this person as beautiful. You feel really good when you are around them.

When we feel good in someone’s presence, we feel included, we feel drawn in by this person’s positive energy. We can feel this person’s inner acceptance of themselves pouring out.

Law of attraction states: that which is like unto itself, is drawn. So, in our experience of inclusion and positivity, we allow our own energy to rise and match with that of the initial stimulus to feeling good. Another way of describing feeling good is to say we are in a state of non-resistance.

Law of attraction teachings state that negative emotion is a signal that we are not allowing ourselves to experience positive energy. If we feel bad, it is likely that we hold a belief about ourselves that makes us feel separate, not good enough, discouraged, or excluded.

It can often feel easier to join with someone whose energy is resistant or negative (complaining, gossiping, etc). The reason for this is simply that there tends to be more momentum in the direction of resistance and exclusion than acceptance and connection. Resulting from persistent competition and comparison, we get beaten down into the belief that some are more entitled to this high vibe, luminous life than others and that it is unrealistic to expect to feel good most of the time.

FALSE.

And that is the root of resistance.

Our natural state is one of ease and wholeness and this is why it feels so good when we connect with beauty – it reminds us of our own most beautiful emanation. One very potent and healing application for the musculature we build in meditation, is to entrain ourselves to a state of acceptance and then appreciation so that we can become an energetic match to the most beautiful and luminous versions of our own selves BEFORE any external stimulus inspires this feeling. When we can do this, we become powerful attractors. We become those luminous magnetic beings who inspire and uplift.

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx


Jessica is leading a 'Pure Refresh' workshop, a two-hour practice to Cleanse, Contemplate, and Clarify on 1 March - for more details click here: https://www.pureyogaottawa.com/evolve/339/pure-refresh-with-jessica-magnan

Thoughts from Jessica Magnan - Pure Yogi

The Beauty of Non-Resistance

Confession - I am a bit of a product junkie, I want to try all of the things. Send me to California for the weekend and I will shamelessly consume every green juice, tumeric infused shot, fancy latte that claims eternal youth and forever health on the market. What can I say I am a big fan of R&D, someone has gotta do it right? But what I do make sure is that I do my research. I make sure the products and or supplements I am taking are quality and when possible, locally made.

So for all the green juice drinkers, skin care lovers and just overall products of all things health and wellness...This one’s for you.

#1 - Woman Divine products. Specifically loving the Rose Water face spray and the Rose and Sandlewood Face Oil. These work great for me to keep my skin hydrated and are made right here in Ottawa by Magdelana herself. Reasonably priced and I would strongly recommend a customized facial treatment by her so she can guide you in the right direction for you skin care regime.
https://www.womandivine.ca/

#2 -  Vital Proteins Collagen - I was a bit skeptical but I gave it a good try, 3 months of consistent use. I don’t suffer from joint pain (yet lol) but i have noticed a difference in my hair skin and nails. I take 2 scoops a day, in my coffee or smoothie. I am hooked on this one. 
vitalprotiens.com

#3 -  Progressive Fish Oil (Orange flavor) w Vitamin D - I am a big believer in healthy fats and getting vitamin D into your diet in the darker, winter months. This fish oil does a great job of masking the fact that you are ingesting fish oil, which can taste quite fishy. I like the orange flavor of this brand. I also prefer my supplements in a liquid or powder for to ensure quality absorption. 
progressivenutritional.com

#4 - Spirulina, again in a powder form. This magical green has endless benefits. I load up my smoothie and green juice with it. You can get good spirulina at your local health food store. 

#5 - Lush, cold pressed juice. This is my #1 fav from Pure Kitchen. A green juice packed with spirulina and greens. I drink this every morning and I use it as a base in my smoothies, a great low carb alternative to nut milks. 
purekitchenottawa.com

#6 - Little Victories Coffee. These Ottawa based guys are awesome. They have turned their side hustle into a full time gig to bring you the best coffee in the city. I will take a trip to their cute coffee shop in the  Glebe anyday to grab a delicious macadamia nut latte made by the best. If I am at home I blend it with an MCT oil to start my day!

I am always trying new supplements and skin care products. Remember when you try something new make sure to give it a fair amount of time to show results, for supplements at least 6-8 weeks and for skin care I would do at least 4 weeks. That’s just me, but generally your body needs a fair amount of time to start showing and feeling signs of something new. Comment below to let me know what you are using these days to help you look and feel your best! 
xo
amber


By studio owner and teacher Amber Stratton

What We Are Loving Right Now - Amber's Picks

Ahhh Pure Bliss. You get to leave your full time well paying desk job. Who need benefits, job security and vacation pay anyways? You can save enough money for retirement, no problem right? Anything to get away from that annoying co-worker who almost always gets your coffee order wrong. 

I get it, you want to inspire people for a living, you LOVE yoga. All you wanna do is yoga all day and chant all night, create magical classes that will leave your students floating on a cloud and you, in turn, have a job that now fills you up! 

Ok, that’s the dream I know. So here is my version, without the fluff,  the reality of what it means to throw in the towel on your well paying, seemingly unfulfilling day job. A few tips from me, a full time teacher of 12 years and studio owner of 7 years - the slightly raw, unfiltered truth of being a full time yoga teacher. 

Pro tip number 1 - Please, do NOT quit your day job. I mean unless you are some trust fund millennial who has the freedom to do so, I repeat - Do NOT quit your day job. 
The reality of being a new teacher is that you hustle, every successful yoga teacher that you are modeling your new life after has done it. That's right, spending your days driving from one end of the city and back again to teach enough classes to make ends meet. Picking up every class you can not only to pay the bills, but the only way to become a great teacher is by teaching - a lot. 

2- If you do not like to work a lot (and you need to make money) this may not be the job for you. It takes years to get into the best studios, to get a higher pay rate and to get to the level of teacher that can offer a quality teacher training or workshops (more on this later). When I started teaching I taught 15-20 classes a week AND was bartending 4 nights a week. I am not saying you need to do the same, but you do need to figure out how much money you need to pay your bills and how much energy you have to put into that. Not everyone is self motivated or likes to hustle and that’s ok - just don’t try to fool yourself and remember the world needs all types of people to make it go round, 

3- Your practice will take a backseat. Some people sign up to do their training and decide not to teach when they realize this. Just because you love to take yoga classes does not mean you should teach them, just because you are a yoga teacher does not mean you should open a studio (more on this later as well). Try to get clear on what it is you love about the practice before you decide to share it with others. For a lot of people it is a totally personal thing that you may just want to keep for YOU, again this is OK and I think it’s a beautiful thing, 

4- Your 200hr training is the tip of the iceberg. I have done at least one training a year and as many workshops as possible since the day I started teaching. This is a path of continuous self growth, inside and out. Things are, just as in every other industry, evolving, and you want to be able to educate your students and yourself as this happens. So just know that your 200hr training is where it begins, but it does not stop there. 

5- Please, please do not tell studio owners that you do not want to teach early mornings, late nights and weekends. If this is you, stop while you are ahead and know that this is not the job for you. Not sure if have noticed, but there are yoga classes running across the city 7 days a week from 6am to sometimes 10:30pm in the evening. If you want to be successful as a teacher you need to show up in more than a few time slots, in fact the most successful teachers I know are the ones that are teaching all of the time slots, and on the weekends. This is how you connect to a larger audience and make more money as a teacher by filling your own retreats, trainings and workshops in the future. 

So please do not get me wrong, Is it worth it? YES! Is it easy, NO. but from my experience nothing that has been worth it has been easy. I actually love to work and I love to work hard, it has always been a part of me and sure, you could argue that I probably have a higher energy level than the average person. The fact is, I have chosen to invest my energy in my work. I have no children, and i even get to share my dog walking with my partner. So to the moms out there, remember that you have already chosen the hardest job of all, that no one can compare teaching yoga classes or sitting at a mediocre desk job to raising children. 

Whether you have a full time job, a part time gig, or maybe you are home with your kids - if you are thinking about it, here is my advice - Think seriously about it, it still is a job and being self employed is a different ball game. Things truly are not always what they seem. You will still run into the same people you do in every other walk of life, you will still run into problems and face new challenges. The fact is, the same people are everywhere. If you are looking for a quick solution to a problem, changing your job may not be the solution. Most of the things that bring us true happiness and fulfilment in our lives come from working on ourselves from the inside out first, not the other way around. It isn’t always about changing our current situation, but perhaps shifting our perspective instead. 
 
In saying all of this, and I don’t mean to be harsh,  I truly am the number one pusher, cheerleader and believer of following your dreams, of getting out there are finding the things that make your heart beat a little faster. But I am also a believer in hard work, and understanding the reality of our situation. 
So to all of you who are living the hustle, ready for the hustle, and love to hustle, I salute you. Making your dreams a reality is hard, but nothing in my life has ever been more fulfilling as seeing them unfold before my very eyes. 


The truth from behind the scenes of teaching full time by studio owner Amber Stratton.

So You Wanna Teach Yoga.....?

Hi all! My name is Ashley and I am part of the Pure Fam, I chat with members all day at the studios and one topic that often repeats in conversations is cold and flu season. I thought to myself, I haven’t been sick in quite some time. It very well could be due to my routine and the variety of supplements and herbs that I consume on the daily. I wanted to share my tips, in hopes that it can reduce the chances of you getting sick.

Disclaimer: I am not a health care professional. This is what works for me. I have spoken to Naturopathic Doctor’s and Dieticians who have approved of these patterns.

Keep reading for my smoothie recipe, a recap of all products mentioned, and where you can find them! 

Water
This goes without saying, however, I just want to emphasise the importance of water intake. I always carry a Swell bottle with me, or if I’m at work you’ll always see a Pure Yoga glass water bottle on the desk. I aim to drink 3 litres per day. If you’re not used to drinking a lot of water start with 1 litre and increase gradually. 

Ginger
Every morning I make a green smoothie, it always includes a huge knob of fresh ginger. I’ve always enjoyed the taste of ginger, but I can understand that it can be an acquired taste. Start with smaller amounts, and you will likely build a tolerance to it allowing you to gradually add more. Ginger is cheap and I buy several ginger roots at a time – yes, I have been stopped in the grocery store checkout line and asked what I am doing with all of that ginger! Continue reading for my smoothie recipe.

Spirulina 
Many people get turned off by the taste or smell of spirulina, but once it is blended with additional ingredients you won’t notice. The question I get asked most is, “What is spirulina”? Spirulina is an algae that adds protein and antioxidants. You may be wondering how this form of algae can aid in the prevention of you getting sick. Spirulina is rich in vitamins and minerals, which is excellent for improving immunity. A well developed and maintained healthy immune system leads to assisting in defending the body from bacteria and viruses. 

When I am not making my smoothie at home, I’m at Pure Kitchen. I am hooked on the Green Yogi. Where do you think the name came from? It is now one of their best sellers! Ingredients in the Green Yogi include their Lush fresh, cold-pressed, organic juice which has spirulina as well. 

Protector Shot
Along with my Lush, I will always order a Protector Shot at Pure Kitchen. It is packed with ginger, turmeric, and black pepper which improves the absorption of turmeric. Together these ingredients boast anti-nausea, anti-inflammatory, and antioxidant compounds. 

Oil of Oregano Pills 
Yes, in pill form. Who doesn’t want the benefits, but without that horrible taste lingering or burning sensation left in your mouth? Let me make this clear, I don’t take Oil of Oregano pills every day. If I feel like I may be getting ill (sore throat, nauseated, or any cold/flu symptoms in general) I will begin taking one pill in the morning and one at night. I may only do this once, if symptoms continue, I will follow that pattern for a couple days. With that being said, always follow up your oil of oregano with a probiotic. Oil of Oregano is a natural antibiotic, indicating you should up your probiotic intake. 

Herbal Tea
I have a routine of enjoying a cup of herbal tea in the evening after dinner. It is usually one of the following: lemon, ginger, dandelion, chamomile, or peppermint. It’s soothing, relaxing and helps me wind down. The antioxidants and vitamins found in herbal teas are great for helping fight infections. Additionally, I often make my own lemon-ginger beverage.

Add to a blender:
Boiling Water
Lemon, juiced or whole
Large Knob Ginger

Transfer through a sieve into a mug (to avoid the pulp and rinds). Option: add a pinch of cayenne pepper for a kick, or honey if you require it sweetened. 

Sleep
Sleep to me is a non-negotiable and is arguably the most important point on this list (I understand that many of you have children, which I do not). However, to me although I aim for minimum 8 hours of sleep per night, it’s more about the routine that I have created where I see the benefits. I get up at 5AM every single day. I go to bed every night between 7:30PM and 9PM.

I get two reactions from most people:
a) That is ridiculous? Why would you want to do that?
b) I wish I could wake up that early! It must be nice to be able to fall asleep that early! You must feel so rested! No wonder you have so much energy!

Bottom line, I am not saying you need to go to bed or wake up that early, but here are two pieces of advice:

1. Regardless of times, start to be more consistent. If that means going to bed every night at 11PM and waking up every morning at 7AM. Your body will thank you, and you will notice that it creates consistency and routine in other areas of your life. 
2. If you want to wake up earlier, or go to bed earlier. Start by waking up half an hour earlier, and then an hour. Have you ever woken up at 4AM for a flight, and by the time you reach your destination it may only be 7PM but you’re exhausted – same deal! Gradually, you will reach your ideal times if you slowly get your body used to it. 

Thanks for reading. If there is anything I missed or you have suggestions, please leave a comment below. Let’s chat next time you’re in the studio! I love to hear about different health and wellness products and remedies.

Ash xo

Green Smoothie Recipe:
½ Cup Coconut Milk
½ Cup Cold Filtered Water
1 Fresh Lime, Squeezed 
1 Banana
Mint Leaves
½ Avocado 
Hemp Hearts 
Large Knob of Ginger 
1 Cup Frozen Mango 
1-2 Spoonfuls of Spirulina
1-2 Handfuls of Spinach

I use a Vitamix which blends it so well, I don’t know what I’d do without it. However, any blender will work. 

I exclude all sugar from my diet, so I’m not afraid to add fruit to my smoothies. I used to cut out all fruit, but realised I needed to bulk up my smoothies to keep me full for a few hours! I work out in the form of yoga, HIIT training, spinning, boxing, running, and basically any workout that is accessible to me, which means I can use the extra carbohydrates and calories in my morning smoothies! 
	
Products:
Swell Bottle
Cost: $25.00 - $45.00 
Where to find:  https://www.swellbottle.com or try buying local first many kitchen/container stores in Ottawa have them like Readi Set Go in the Glebe. 

Pure Yoga Glass Water Bottle 
Investment: $7.00
Where to find: Any Pure Yoga location

Ginger
Investment: $1.00 - $2.00 per large ginger root 
Where to find: Any grocery store should have it


Spirulina
Investment: $15.00 - $50.00 depending on the size 
Where to find: I use the Organika brand from Wholefoods but any brand should do just fine, and can be found at any health foods store or online. 

Oil of Oregano Pills
Investment: $16.00
Where to find: I use the Natural Factors brand and bought it at Natural Food Pantry in Westboro, but it can be found online.

Probiotics 
Investment: $15.00 - $60.00
Where to find: I buy the Flora brand (100 Billion – refrigerated) from Whole Foods, there are a variety of types to choose from.

Herbal Tea
You can find herbal tea just about anywhere for a variety of price ranges! Just make sure there is no caffeine and no added sugar.

By Ashley Schewchuk, Pure Yogi

Tips to Keep the Bugs away during Cold and Flu Season

1. If you’re a hard-boiled egg fan, but all that messy shell peeling puts you off, add some baking soda to the water as you’re cooking them. The shell will just slide off easily once they’re cooked, and the taste won’t be altered. Amazing!   

2. Celery juice on an empty stomach first thing in the morning is the latest wellness trend (as any self-professed instagram fanatic is probably well aware). You have to juice a whole bunch to come up with the prescribed 16 oz of daily magic green juice, which means storing a lot of every in your fridge, and there usually isn’t that much space in the fridge crisper. Make limp celery crisp again by putting it in a jug of water like you would flowers! The celery will absorb all the water and spring back to life crisp, delicious, and morning wonder juice ready.   

3. This is possibly our favourite hack! If you’re a poached egg fan, but hate the way they come out all stringy and not at all like the neat little round parcels of perfection served up in cafes, read on…. Next time the urge for a poached egg strikes, crack the egg into a sieve (trust us!) the egg white is made up of 2 parts, a thin watery layer and a thicker layer. The sieve drains away the watery part of the egg white that is responsible for all the wispy bits on the poached egg usually. 

---

Once that part drains through simply pop the rest of the egg into the middle of some swirling just boiling water with a splash of white vinegar, and 1.5 minutes later you’ll have the perfect poached egg!   

4. Oatmeal is a wholesome and delicious treat first thing in the morning, but it takes sooo long to create, especially the most nutritious non-quick oats type. For a clever hack, make a big batch of oatmeal, transfer it to a muffin pan and freeze it. Once each section is frozen, simply transfer the whole lot to a large zip lock bag and keep n the freezer. You’ll have delicious and nutritious perfect portions on hand to defrost and add whatever flavour takes your fancy that day.   

5. If you love pancakes, but find the whole thing a bit messy and arduous, transfer your pancake batter to a large squeezie bottle (like a plastic sauce bottle) and simply squeeze your batter into the perfect sized and shaped pancakes in the pan….. genius!

5 Breakfast Hacks You’ll Love

If you’re feeling like some delicious and extremely nutritious winter warming food, look no further than this amazing rejuvenating bowl by wellness blogger Deliciously Ella.

It’s the absolute epitome of wholesome food, with spinach, black beans, steamed sweet potato with crushed garlic, brown rice and a delicious flavoursome dressing. It’s simple to make, and what’s more it’s also vegan and gluten free.    

Serves 2  – 
2/3 of a cup of short grain brown rice (180g) with 800ml of boiling water
2 sweet potatoes (600g)
1 tin of black beans (400g) 
1 bag of spinach (200g) 
3 cloves of garlic 
2 tablespoons of olive oil 
1 lemon 
1 tablespoon of tahini 
1 teaspoon of tamari  

For the dressing  
2 tablespoons of tahini 
3 tablespoons of olive oil  
1 tablespoon of water    

Cook the brown rice as er the instructions on the packet until the rice has the perfect texture. Once the rice has cooked stir the juice of half a lemon into it.  As the rice cooks, peel the sweet potato and cut it into chunks, place into a steamer and steam for about thirty minutes, until it’s really soft and easy to mash with a fork. 

Place the steamed sweet potato in a bowl and mash it with 2 cloves of crushed garlic, 1 tablespoon of tahini, the juice of half a lemon and a little salt.  When the rice and sweet potato are almost ready place the drained/rinsed beans, spinach, tamari and the final crushed clove of garlic into a pan and sauté them for a couple of minutes until the spinach has wilted and the beans are hot  

Finally mix the dressing together in a mug, then place everything in a bowl and pour the dressing over it.      

Bon Appetit!

The Ultimate Mid-Week Quick Vegan Comfort Food

If you’re a yogaholic you’ll appreciate the value of a decent pair of yoga pants. You’ll also know they generally ring in with a hefty price tag, so taking care and expanding the lifespan of your fitness lifestyle staple is a must if you want to rock them to yoga, brunch and your own lounge for years to come.

The secret to the longevity of your yoga pants is in the what, when and how of washing:

1. Especially if you’re practicing hot yoga, get those clothes in the laundry ASAP after class. The longer they sit around waiting to be washed, the more bacteria can grow from your sweat (ew!) and over time they’ll become too smelly to salvage. (Top tip if you can’t wash them straight away rinse them straight after class, or throw them in a bag and put them in the freezer until you wash them - this will kill the bacteria).

2. Launder yoga pants alone, or with other synthetics, this will prevent snags from other fabrics. Also, be careful not to wash them with anything that has zips or velcro,as this can also upset the fabric.

3. Use a small amount of washing powder or liquid only, and don’t use fabric softener. Using too much washing powder can irritate the fabric and lead to it’s early demise, and fabric softener kills it’s wicking ability (sweat absorption).

4. Wash on a cold water cycle.

5. Don’t use a dryer ALL the time. The heat won’t hurt the fabric too badly, but your beloved pants can still shrink a bit if they’re heat dried all the time, so air dry when you can.

Top Tips To Help You Care For Your Yoga Pants

As the cold season descends, so too do the seasonal lurgies that accompany it. Be prepared this winter, add some spice to your life and and don’t just survive this season, thrive!

Tumeric
Unless you’ve been living under a rock, you’re sure to have seen turmeric recipes topping the menu in any self-respecting health food cafe of late. It may be the health ingredient du jour, but the wonder-spice of the natural health industry has actually been used for centuries in eastern medicine to cure ailments. Especially helpful for keeping the winter woes at bay, turmeric has anti-bacterial, anti-fungal, and anti-viral agents all of which will help to boost your overall immune system to fight the nasties. Not only that, but this wonder-herb also helps boost enzymes that detoxify the body, so make sure you’re on the turmeric program before party season hits. We’ll drink (a turmeric latte) to that! Take turmeric in pill form, add it to cooking (Indian curries especially), drink it in warm drinks

Ginger
Another beautiful winter warming spice, ginger is a go-to for stomach upsets and gastrointestinal discomfort (hello excessive party season). It contains anti-inflammatory properties and is amazing at helping to relieve a sore throat once the dreaded winter cold hits, plus it can help clear the airways if you’re feeling chesty too. Incorporate it into your winter health routine to help to kill rhinoviruses that cause colds in the first place.Take ginger in pill form, or drink it in tea especially with honey and lemon.

Nutmeg
As pretty as those winter vistas can be, the long cold season with it’s long dark nights, lurgies, and hibernation can take leave us with a case of the winter blues. Pep yourself up with a dose of nutmeg, which for centuries has been used for it’s anti-anxiety properties. Studies have also shown that anxiety and depression are exacerbated by inflammation within the body, and nutmeg as well as other spices like turmeric, contains anti-inflammatory properties that may help with that.Use it in sauces, sprinkle it on your oatmeal, use it in baking.

Cinnamon
Just the smell of cinnamon makes us feel warm and cosy, no wonder it’s the winter wonder spice. Cinnamon contains micro-nutrients that can help to lower blood sugar and make you feel more stable over the season of over-indulgence. Cinnamon is also said to lower blood pressure, helping you keep your cool over the holiday period!

So go-ahead and get spicy.

Spice Up Your Life This Winter!

If there is one thing i have learned over the years it’s that we all need to learn to manage ourselves. Yes, that’s right, learn to manage your person. You will not be able to manage any other relationship until you can manage the most important one of all, the one with yourself. There are so many aspects to this and as you probably guessed, every single person is going to face their own challenges. I believe if we could all create a morning routine that was a little bit healthier and with purpose, our daily challenges, believe it or not, may seem a little less daunting. 
So here are a few things, non-negotiables, part of my day that truly make everything else run a little smoother. 

1- Wake up. No, I don’t get a gold star for simply opening my eyes. But I do not ever, wake up hit snooze 5 times scroll through my social media and then jump outta bed at the last minute and run out the door. I leave myself at least 1 hour before I have to leave the house. I do not press snooze more than once and yes, sometimes this takes a little more motivation to leave the coziness of my bed, but I have a little conversation with myself and get over it and get on with my day. 

2- Water. Before you have coffee. Every morning a glass of water with pink himalayan sea salt and fresh lemon juice. Did you know that most of us are chronically dehydrated? So how would it make sense to as soon as you wake, down a cup of Folgers and start the day with dehydration? I am not asking for you to give up your delicious coffee. Just have some water first. 

3- No social media for at least the first 30 min - 1 hour of your day. This thing that we are all slightly addicted to. It’s a habit, and often a waste of precious time - especially in the morning. I use it for work and personally. But it can wait. I don’t want anything in the morning distracting me from what needs to be done first to help start me off on the right track. So I make sure I do not ever lie in bed scrolling and pressing snooze. Social media comes out when I am done my morning rituals and if I have some extra time before I head out for the day. 

4- Breakfast. I personally never got on the whole fasting train. I don’t disagree with it, it just isn’t my thing. I eat whole foods, I eat when I am hungry and I need fuel to train. I try to get my yoga practice or workout in in the morning. This means I need a breakfast that includes fat, and protein to get started. This also means I am up early enough so that I can digest my food before I work out. Everyone is different, but this is what works best for me. I have been on an eggs and avocado kick for a while, it gives me enough energy without feeling too full and gives me proper fuel for the day. Avoid sugar, at all costs - but especially in the morning. 

5- Move. Get outside. Whatever you love to do. Walk, run, bike, yoga, weights. Just move your body. You don’t need to train like a maniac, but you do need to move your body. And I get it, the Canadian winters don’t always make it that appealing to get outside, but even a quick walk with the dog or to your local coffee shop will do you more good than you realize. 

So there it is, 5 things that help me get a better start to the day. Most are very simple, obvious healthy choices, but these small things make a huge difference in what the rest of my day looks and feels like. Starting with lemon water and a proper breakfast for example -  I am not dehydrated and I have eaten a proper meal. In turn, I have more energy for my workout and my brain actually functions better. I start my day by not looking at my phone. This way I don’t get sidetracked first thing. I can get clear on what my day is going to look like without the added distraction. Afterall, I have the entire day to have distractions thrown at me and social media can be a waste of precious morning time.

Waking up on time, another no brainer right? Sure, but this also means that I have given myself enough time so there is no rushing around the house, or out the door. This will make that person that cuts you off in traffic a little less stressful and the need to run a red light less tempting, you may actually enjoy your commute into work. Imagine that?
Movement, pretty simple foIks. I took time to move my body in some way, time for myself. In turn I have more energy for others, and in my job this is key. 

So clearly, I encourage morning ritual. Why? Because I have been that functioning-on-4-hours-of-sleep, run-out-the-door, coffee-in-hand,  just-make-in-time-to-work person. It has taken me a long time to learn how to manage myself, and I can tell you from my own experience that learning this has been a huge player in my success both personally and professionally. So I encourage you to give it a try, to make it your own, and see what shifts for you. Thanks for reading and I would LOVE to hear your tips on what your rituals look like! 
Xo
amber


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