1Welcome Issue Spring Issue // 2012

Boston wellness is a

whole new ball game...

Photography By: Jane Louie

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Photography By: Jane Louie

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Featured4-5 What is My Instructor TV?____________________________

Yoga8-11 The Surprising Benefits Of Yoga

18-21 Simple Yoga Exercises Steps To Release Stress ____________________________

Food14-15 Quick Pick Me Ups: How To Boost Your Energy NaturallyStress Relief____________________________

Stress Relief24-25 Benefits of Laughter

Photography By: Jane Louie

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Member BenefitsUnlimited access to Online classes focused on Yoga, Aerobics & DancingDiscounts on My Instructor TV, Workshops & Other Events

Access to a Local Network Partners and their discounts for My Instructor TV Members

Wellness Magazine

Support Your Local Instructors

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What Is My Instructor TV?

What is My Instructor TV? My Instructor TV is an online studio that provides local instructors with the opportunity to create online videos for their students. 

Why use My Instructor TV?When you become a member of My Instructor Tv, you help your instructor and other local instructors to grow their online businesses

Instructors are given training courses, online tools and other materials that will help them succeed in their respectful careers.

How can My instructor TV help me?

My Instructor TV can help you stay active with the instructors that you

already know right fm home. We record your instructors on video, and provide you these lessons at an affordable cost. This allows for your instructor's business to grow, while providing you an excellent service of fitness videos and up-to-date wellness information. 

How can I get started?

You can start using our videos and wellness information at My Instructor TV today. Simply sign up at myinstructortv.com/

My Instructor TV / Spring 2012 / Featured Story

6Partner

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Top: Aristofanes ZapataBottom: Jonathan Zapata

At Zapata Entertainment, we specialize in helping our students to reach their dance goals, and to make a positive difference in their lives. Our clients range from wedding couples to social dancers, and even include people just wanting to try something

new and exciting through dance. Through our Zapata Entertainment Dance System we create the most effective and personalized dance lessons just for your dance and fitness needs. Within 5 dance lessons our instructors can help you to grow from an

inexperienced student, to being able to feel comfortable on the dance floor in any partnered dances.

My Instructor TV / Spring 2012 / Featured Partner

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Karma was born in Florida to a family of hippies and named after the “karmic” link found in her parents’ astrological charts. After moving to Boston ten years ago, she turned to yoga as a way to heal her intense back and joint pain, discovering a solace that inspired her to become a teacher in 2002. Karma embraces many different styles of yoga including power, vinyasa, yin, restorative, and traditional hatha. Her classes focus on the connection of body, mind and breath in order to tap into your prana flow and deepen your practice. She encourages everyone to find the practice that is right for them in order to realize their own path to self-discovery and personal transformation.

Karma Longtin

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No one would blame you if you had a bad attitude about yoga. The last thing you want to do when you come off a tough shift on the floor is contort yourself into a pretzel for the sake of some weird, spiritual benefits that some funny looking yogi pronounced from on high. Actually, the reality of yoga is much different. Not only does yoga improve your flexibility, posture, and strength, it also has numerous other benefits to your health that medical science is only now starting to unlock. Researchers are looking at it seriously to see if it helps with chronic diseases, such as heart disease, and finding it beneficial. The good news is that you don’t have to be a contortionist to reap the benefits. Even beginners who can’t touch their toes can benefit from yoga.

TheSurprising Benefits of YogaBY: Eileen Johnson, RN//Photography By: Jane Louie

Partner

My Instructor TV / Spring 2012 / Yoga

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How Yoga helps with Stress and Mood

Although you might think that stretching to within an inch of your life is not stress relieving, it actually does help to release tension. It decreases stress hormones in your body, and lowers the amount of neurotransmitters that are circulating in your brain. Yoga even encourages the release of oxytocin, according to WebMD. This hormone creates feelings of closeness and well-being that make you feel connected to others. This all adds up to a calm mood. Research has also shown that yoga helps to relieve depression and anxiety symptoms, and has even shown promise for obsessive-compulsive disorder.

 

How yoga helps with breathing Problems

Yoga can help with some breathing problems because it focuses on taking long, slow, deep breaths from the diaphragm. You will not get an aerobic workout from yoga unless you are going through poses vigorously, but you will be encouraged to breath deeply. This aspect of yoga is studied as a possible benefit for those who suffer from asthma and other chronic breathing conditions, according to WebMD. If you have a chronic breathing problem, just practicing the belly breathing that yoga encourages can help oxygenate your lungs.

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How yoga helps with Heart Disease

Hard as it may seem to believe, yoga helps fight heart disease. Actually, tangible evidence backs up this bit of research. Slowing your breathing and relaxing your muscles lowers your

heart rate and your blood pressure. This helps decrease your risk of heart disease, and is one of the primary benefits of yoga. In fact, Dr. Dean Ornish recommends yoga as part of his diet to reverse heart disease, high blood pressure, and stroke. It is also thought that yoga has an anti-oxidant effect that helps fight free radicals, or toxins, that attack healthy body tissues. More research into these claims is still forthcoming.

Other Benefits of yoga

Yoga has taken western medicine by storm, and it has been studied for numerous medical conditions with varying results. It has shown some promise in the fields of arthritis, multiple sclerosis, back pain, and insomnia to name a few. Then there is the idea that yoga benefits the spirit of the practitioner, and enhances his/her interpersonal relationships. If you are of the spiritual persuasion, much anecdotal evidence exists of people who experience enlightenment and fulfillment from practicing yoga. If you are not, though, there are still many good reasons to hit the yoga mat, and strike a pose.

My Instructor TV / Spring 2012 / Yoga

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Pamper yourself daily during this incredible retreat week. Wake up to enjoy a morning yoga practice or sleep in and join the late morning meditation. Allow your body to re-sync with the natural world through activities of your choosing: stroll along the beach, read in a hammock, soak in the freeform saltwater pool, or zip-line over the jungle canopy. Complete your day with a sunset yoga practice.

This retreat is held at an intimate oceanfront property on the Nicoya Peninsula, Costa Rica. The property is inspired by the exotic tropical forest and overlooks the ocean. The yoga asana practice is open to all levels. Verbal instruction, demonstration, and hands-on adjustments will be provided to suit your individual needs; beginners are welcome and encouraged to attend.

Join Erica Lynn Nunnally and Karma Dawn Longtin in Costa Rica for an amazing week of wonder and delight and, of course, yoga. Deepen your practice through daily yoga including guided meditation, yoga nidra and chakra work. Step outside of your routine, reach beyond your perceived boundaries, and reconnect with your true Self!

COSTA RICA RETREATMay 27 - June 2, 2012Nicoya Peninsula, Pranamar Retreat Center

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Includes:

* Seven nights accommodations in beautiful villas

* Entrance to volcanic hot springs

* Vinyasa yoga twice daily & guided meditation

* One private yoga session

* A choice of spa service

* Organic & locally sourced foods for breakfast, lunch & dinner

* Transportation between San Jose Airport and the Villas

* Unlimited possibilities for personal growth, freedom & fun

Pricing:

* Kula House: $1695 per person* Villa: $1875 per person* Bungalow: $2095 per person

Optional: Additional spa treatments, canopy zip-lining, kayaking, surfing lessons, snorkeling excursions, horseback riding*Airfare not included.*Travel insurance not included, but is required.

Email ericalynnyoga@gmail.com or karmadawnyoga@gmail.com to secure your space.

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Quick Pick-Me-Ups: How to Boost Your Energy Naturally

Lynda Lampert, RN

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Take an Exercise Break

It may seem counter-intuitive, but moving around and getting your heart pumping will actually make you feel like you have more energy.  If you are at a desk job or sitting at a terminal doing your notes, this is even more important.  You may feel too tired to exercise, but even doing a few repetitions up and down the stairs in the fire escape will help to make you more alert without the need for sugar or caffeine.  Do some jumping jacks, run in place, or take a hike around the building.  You will bring blood and oxygen to your brain and that will help you to focus.  Even better, try to go outside where you can get some sunshine.  Even just a few minutes in the sun is enough to restore your energy, and to give you a much needed boost that will help you power through your day.

Eat Something Nutritious

Yes, eating will give you a boost of energy, but it is important that you eat the right things.  If you are hungry and it has been a long time since you have eaten, your blood sugar may have dropped and this could contribute to your fatigue.  Try to eat complex carbohydrate snacks that will give you energy over a long time, rather than eating a candy bar that will spike your blood sugar and lead to a quick crash.  Apples, turkey sandwiches, and protein snacks, such as celery with peanut butter, are going to give you a greater boost of energy in the long run.  Even better, they will not negatively impact your health like energy drinks, sports bars, and other quick-fix energy boosters.

You trudge down the hall at work, but you don't feel like you have the energy to go another step. You are lucky if you got even four hours of sleep last night. It doesn't help matters that you were working night shift just two days ago, and your body still hasn't recovered. Try a few of these natural energy boosters to keep you alert and ready for action.

My Instructor TV / Spring 2012 / Food

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Dance & Beyond Studios

Dance & Beyond is Wrentham’s premiere Dance and Fitness Center creating wellness through dance and movement for ages 18 months through adults.

Dance and Beyond’s philosophy is to provide the highest quality dance movement education

to their students in a comfortable, fun, and professional environment. At Dance & Beyond your dance experience will be as stress-free and enjoyable as possible. They would like that each and every one of

their students achieves their individual goals and accomplishments while building confidence in their body, mind, and soul. It is important to the studio that every student’s experience reflects our belief that exercise and movement can be fun and fulfilling when put into the art of dance.

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Partner

My Instructor TV / Spring 2012 / Featured Partner

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Simple

Yoga

Exercises

To Relieve

Stress

Tracey Planniz, PhD

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Stress is something we all must face. It appears in many forms: work, family, bills, traffic, etc. There is simply no avoiding it. Yet it can wreak havoc on our health if we do not learn to manage it effectively.

Yoga is not only a gentle form of exercise, but an excellent antidote for stress. Many of the yoga asanas, or postures, are designed to help you relieve stress and achieve inner peace.

Try practicing the following asanas each day to help relieve stress naturally.

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OCEAN BREATH 

Ujjayi Breath, also sometimes referred to as Ocean Breath because of the soft sound it makes, is a breathing technique that calms the mind and helps you feel more centered.

Begin by sitting in a comfortable upright position. Relax your shoulders and allow the hands to rest on your knees. Close your eyes and begin to slow down your breathing. Slightly constrict the muscles in your throat the same way you do when you whisper. Inhale and exhale slowly through the nose. Clear your mind and focus only on the sound of your breath. Perform up to 20 deep breaths.

GENTLE TWIST 

Bharadvajasana is a gentle seated twist that helps to relieve tension from the spine, especially the low back where many of us carry our stress.

Begin sitting upright on the mat. Bend your knees and place both feet over to the left. Inhale and reach back with the right arm. Exhale and twist around to the right, looking over the right shoulder. Press the left hand on the outside of the right knee to help you achieve a deeper twist. Hold the pose for three or four deep breaths, then repeat on the opposite side, this time with the feet over to the right of the body. 

FORWARD BEND 

Forward bends stretch the long muscles of the legs, especially the hamstring. However, they are also good for relieving stress and tension in the neck, shoulders and upper back.

Begin standing upright on the mat. Inhale and reach up overhead. Exhale and reach forward, resting your hands on your legs, ankles or the floor. Allow your head to just hang. Breathe deeply and hold for several deep breaths.

My Instructor TV / Spring 2012 / Yoga

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LEGS-UP-THE-WALL POSE 

Viparita Karani, or Legs-Up-the-Wall pose, is the ultimate pose for relieving stress and tension in the body.

Place your mat length-wise against an open wall. Sit on the mat with your hips next to the wall. Lie back and allow your legs to extend up the wall. Your body should make an “L” shape. Allow your hands to simply rest at your sides. Close your eyes and breathe deeply. Stay in the pose for up to one minute.

RELAXATION POSE 

Savansana, or corpse pose, is practiced at the end of a session to let go of any remaining stress or tension. Simple lie on the floor with the arms and legs outstretched. Close your eyes and breathe deeply. Stay in final relaxation for one to two minutes.

Partner

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Begin each morning waking to your deepest self in tranquil and beautiful surroundings. Engage in a lively Vinyasa practice to energize you for the day ahead. A leisurely brunch follows and you’re off to enjoy all the Vineyard has to offer - bike rides to the beach, shopping in Edgartown, or just lounge around the sunny yard at the Vineyard Arts Project. We reconvene in the afternoon for a more gentle practice to ease you into the evening hours. Meals are a locavore’s dream with fresh produce from area farms prepared by our in-house chef. The retreat will delight your senses, refresh your body and

give you a renewed appreciation for the simple gifts in life.

Accommodations:The retreat is being held at Vineyard Arts Project, a state of the art performing arts residence in the heart of Edgartown. The Upper Main Street home includes luxurious rooms with private baths, communal dining and living rooms, a spacious kitchen, and plenty of outdoor space. The home is adjacent to a sun-drenched studio that truly lends itself to an amazing yoga practice as well as a quiet, smaller studio perfect for meditation practice. You can easily walk to town and the beach.

Yoga At The Vineyard

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Instructor: Amy Leydon

DIRECTIONS

Getting to Martha’s Vineyard is easy!

Options are:

• Fly into MVY airport• Take the Steamship Authority

Ferry from Woods Hole, MA• Take the Fast Ferry from Quonset,

RIOnce you arrive on island, you can take a taxi or bus to:

Vineyard Arts Project, 215 Upper Main Street, Edgartown

If you plan on bringing your vehicle to the Island on the Woods Hole Ferry, book a reservation as soon as possible!

PRICING

Retreat 1Sunday, July 22-Wednesday, July 25

• Single - $895• Double - $695• Triple - $595

Includes beautiful accommodations, 6 yoga classes, 3 brunches, 2 dinners, free parking, wi fi, and more!

Retreat 2Thursday, July 26-Sunday, July 29

• Single - $995• Double - $795• Triple - $695

Includes beautiful accommodations, 5 yoga classes, 2 brunches, 2 dinners, free parking, wi fi, and more!

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StressWhen an individual perceives a threat, the nervous system responds by releasing stress hormones, including adrenaline and cortisol. These hormones get the body for emergency action. The heart pounds faster, muscles tighten, blood pressure rises, respirations become more rapid, and senses become sharper. These physical changes increase strength and stamina, speed reaction time, and enhance focus for a brief period of time – preparing the individual to either fight or flee from the threat. Stress within limits is a lifesaving mechanism. But beyond a certain point, stress stops being helpful and starts causing major damage to the individual’s health, mood, productivity, and quality of life. Long-term exposure to stress can lead to serious health problems. Chronic stress can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress can even be a precursor to severe anxiety and clinical depression.

Benefits of LaughterLynda Lampert, RN

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  Short-term effectsA good laugh has many beneficial short-term effects. When you start to laugh, the mental load lightens and the laughter induces physical changes in your body. Laughter increases the heart and respiratory rate and has been shown to increase the release of endorphins. Muscles are tightened during laughter – followed by great relaxation when the laughter subsides. This period of relaxation is what tends to reduce the symptoms of stress.Long-term effectsStudies indicate that laughter may produce longer lasting effects. The act of laughing may cause the release of neuropeptides that help fight stress. These peptides in and from the brain are hormones that control things such as sleep and analgesia. These natural painkillers may have a profound effect on the individual’s stress level and ability to cope with stress. Active research is being done on these

neuropeptides to determine all the actions that may be controlled by them.Hit Your Funny BoneSo, in an often very unfunny profession, what can we do to make ourselves laugh? There are some very simple things that can be done in the work place to make everyone laugh. Be aware that what is funny to one person may not be at all funny to another, so try to use more than one technique to get everyone laughing. And if you make it a unit activity, more people will participate – and it is much more likely that you will hear laughter in the halls.Find photos or comics that make you laugh and put them on a staff “Funny Bone” bulletin board. Unless they are appropriate for public viewing, be sure the bulletin board is in a staff only area. However, it might also be worthwhile to consider such a bulletin board for public areas; a sick patient or family of a sick patient may need a “laugh break”, too.Practice laughing. Do this one in the car or in your room at home first as attempts at making yourself laugh will be

forced initially. Just laugh – yes, it will be fake, but the very act may make you laugh in earnest. Besides, your body won’t know the difference between fake laughter and real laughter. The physical benefits really are the same. Laughing for ten minutes each day can burn as many as 50 calories. So, if anyone catches you laughing, you can always say you are doing your exercises.Laugh with others. Especially at work, though, be sensitive to where you are when you are laughing.Don’t laugh at the expense of others. Use your best judgment to discern a good joke from a bad, or hurtful, one. If you have a question about whether a joke is funny or appropriate, it probably is not – so don’t tell it.

Instead of complaining about the frustrations of the job, try to laugh about them. Approach life with a laugh ready and you will be less stressed about negative events.

My Instructor TV / Spring 2012 / Stress Relief

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