Category Archives: Making Life Good Recommends

Falling asleep during meditation…is OK

Posted on August 30, 2023 | Leave a comment

I was introduced to body based meditation back in phys ed school where we were shown a variety of mind body practices. We did a body scan during the class while lying down and I fell asleep pretty much every time! I was also caught nodding off in class sometimes where my classmates were concerned for the health of my neck in how much it bobbed up and down quickly.

Even with many years of meditation practice behind me, it is still a significant risk for me to fall asleep during meditation while lying down. It amazes me how easily others in the field of yoga and meditation will diagnose me as exhausted and not doing the meditation properly. Having tried for 20 years, I have come to accept the possibility of a little snooze and enjoy feeling great afterward. The point of meditation is to relax, so snoozing a bit IS evidently changing your state to one of serious relaxation.

This month, I shared some meditation recordings at a class I covered and I would like to share them here:

https://music.apple.com/ca/album/celestial-sleep-healing-sound-for-rest-and-relaxation/1538626410

This 20 minute meditation with the crystal bowls is incredibly relaxing and useful if you are ever up in the middle of the night and have trouble falling asleep again.

https://books.apple.com/ca/audiobook/seven-masters-one-path-course/id272362167

The John Selby book is an excellent easy to understand book on meditation. This audio book makes the practice more guided and accessible.

Apparently it is best that you remain awake during non sleep deep rest or yoga nidra, and honestly, sometimes I fall asleep and that’s ok, especially if you wake up feeling great.

The mind needs constant taming, and this is where daily mindfulness practice makes all the difference. Making a daily effort to practice even just for a few minutes IS the way to learn and improve.

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Posted in Making Life Good Recommends, Meditation, Vivian Law

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Tina Turner Chanting

Posted on May 31, 2023 | Leave a comment

I was saddened to learn of Tina Turner’s passing last week. She was a great positive influence. I saw her in concert for her farewell tour. I knew some of her music and decided to get some tickets at the last minute and they were in the last row of the Air Canada Centre. She was an incredible performer, so I looked further into her music and watched the film What’s Love Got to Do with It. The only good part is her resilience and how well she did in the end. I read her book I, Tina, which was even more harrowing. She credits Buddhist chanting as the practice that helped her find her resolve to leave Ike.

I read her other books and additional books she referenced on Buddhism. It does have a positive effect, although I can’t say I’m a strong adherent of the practice of chanting. Either a gentle movement practice or more quiet stillness seems to suit me better. I did listen to a variety of chanting material and put together this playlist a few years ago, featuring Tina Turner:

https://music.apple.com/ca/playlist/chanting/pl.u-KVXBxxvT9zBLym

The main mantra is Nam myoho Renge Kyo and I found a slower, easier to follow version with Deva Premal. The meaning takes some interpretation and I will not presume to truly know, although I understand the repeated chanting aids in purifying the mind and spirit.

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Posted in Making Life Good Recommends, Meditation, Music, Vivian Law

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The Good Gut

Posted on October 31, 2022 | Leave a comment

I listened to this podcast earlier this year and found the gut microbiome research presented to be very informative and read the book the Good Gut shortly after

https://hubermanlab.com/how-to-enhance-your-gut-microbiome-for-brain-and-overall-health/

https://sonnenburglab.stanford.edu/research.html

https://www.penguinrandomhouse.ca/books/317191/the-good-gut-by-justin-sonnenburg-and-erica-sonnenburg-phds/9780143108085

The Good Gut is a book I recommend to anyone interested in learning more about their digestive health. It is easy and enjoyable to read with doable, practical research based advice given by the scientists themselves. One of the recommendations is to eat fermented foods such as yogurt on a daily basis. There are various foods listed including sauerkraut, kefir and kombucha. I have been able to implement eating yogurt on a more regular basis. I started avoiding yogurt in the past decade or so, because the lower fat content and increased protein with ‘greek’ style yogurts was causing stomach upset. I tried coconut yogurt in earlier iterations and it was awful! I am pleased to report that coconut yogurt has improved immensely and I can recommend a few- Presidents Choice Organic Coconut Yogurt alternative and Riviera coconut milk vegan delight are a thinner texture yogurt and Simpla is a tasty, thick texture.

Digestive health is a daily maintenance project that you can monitor easily by observing what comes out the other end after eating and digestion. Choosing more vegetables and fruit, being conscious of eating enough fibre, being hydrated and having a bit of extra help with friendly bacteria in fermented foods goes a long way in improving and maintaining digestive health. Eating healthy food is one part and digesting, assimilating, and absorbing nutrients is the other part of the equation and having the right balance of friendly bacteria makes the process smoother from one end to the other.

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Posted in Healthy food, Making Life Good Recommends, Vivian Law

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Canada Day

Posted on June 30, 2022 | Leave a comment

Summer is finally here in Toronto and nothing like Canada Day to show some gratitude for where we live and all the privileges we have. I’ll be making playlists with Canadian artists all week long in celebration. I’m certainly grateful that fitness is back in action having lived through 2 years of virtual shutdown. Having the option of virtual meetings is a real positive result of the past couple years. Real life meetings, human interaction is such a welcome return. July also marks my start date as a fitness professional, this year being 22 years of ‘service’ which I feel incredibly grateful for, as I love what I do has only grown in that time. Happy Canada Day!

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Hour of Power- Stages Cycling

Posted on May 31, 2022 | Leave a comment

After a lot of consideration and talk, we completed the Hour of Power ride this evening at the Toronto Athletic Club. Our group had tested our functional threshold power (FTP) at a previous time and I had always wondered if that theoretical number translated to actual performance. When my FTP was calculated with a 20 min test, I felt very confident I could produce that power for an hour. When my FTP was calculated in February with an 8min test, I felt a lot less confident about my capabilities.

Armed with some very well selected tunes, we did a 15 min warmup and hit varying intervals of 95-100%, 100-105% set to the selected songs. I backed off and took a few ‘breaks’ of less than 1min here and there. Turns out I was able to complete the 60min with an average power that was 3 watts below my FTP, so that was a wonderful surprise! Our field test was a success. The ‘theoretical’ maximum power that you can ride for an hour, is a REAL thing provided that you actually push yourself during the test!

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Posted in Making Life Good Recommends, Stages Cycling, Vivian Law, Workout

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Circumstances don’t make a man, they reveal him

Posted on April 30, 2022 | Leave a comment

Circumstances don’t make a man, they reveal him. This is a quote from a Wayne Dyer that came to mind this week when discussing how to handle difficult times in life. It’s easy to make plans to guard ourselves against failure and heartbreak, but it doesn’t serve your highest good in the long term, as that strategy limits your growth and opportunities. Taking the attitude that you are being ‘tested’ by your circumstances allows more growth, learning and character building.

Dwayne the Rock Johnson also has a similar quote: When life puts you in touchy situations don’t say ‘why me’ just say ‘try me’

I laughed out loud when I saw the quote, as it takes a playful and tough attitude towards coping with situations. When we are tested we need to be better by taking the life lesson as an opportunity to learn, grow and improve.

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Posted in commentary, Making Life Good Recommends, Vivian Law

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New Year Check In

Posted on January 31, 2022 | Leave a comment

It’s Chinese New Year, more appropriately named Lunar New Year. We celebrate in our family, although not to the same extent that is celebrated in Hong Kong. With another ‘new year’ so soon after January 1, I find it is a good opportunity to check in goals for the year. A friend asked if I had any resolutions and my response was I make goals at the start of the year, preferably on a beach. It was great to receive the feedback that I am someone who accomplishes what I set out to do which got me to consider how achieving goals works for me.

More than any other practice, I believe being true to my word is of utmost importance. Saying what you mean and meaning what you say is the foundation of being able to achieve any goal. The question becomes how do you create the achievable goals? If you have not read Atomic Habits by James Clear, I highly recommend the book. One of his key points is tying your goals to your identity, which I completely agree with to my point of being true to my word is embedded in my identity. I will also add for any goal the question of what kind of person do you want to be can be layered in to help clarify the goal. For example, for the goal of being fit, it requires time and effort with exercise and food choices, however, if you like to eat pizza and booze up regularly, you are unlikely to be ready for a fitness competition. You can try your best to have it all, but most of the time you need to prioritize what is most important to you. I make it my business to be fit, and I like pizza, booze and sweets, so I accept not being all that lean and identify with being a person who enjoys food. Unreasonable expectations derail goals, as it creates disappointment and you need to feel like you CAN and WILL do it to achieve goals.

One month into the year you can take stock of how things have gone so far and see what needs improvement and adjustment. Goals can always be adjusted. Being a flexible and adaptable person makes it easier to achieve goals. There’s a lot of ‘experts’ touting magical ‘routines’ that supercharge a person to be productive and I disagree. It is not the routine, it is the commitment and holding yourself accountable to working on what you need to do. Missteps and failures happen, so you need the flexibility to get back on track. Breaking down goals into smaller, more manageable chunks is helpful. Big goals are like a test of endurance and focus, so it pays to give yourself markers along the way. Wherever you are, clarify, adjust and keep going- yes you can, yes you will!

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Farewell 2021

Posted on December 31, 2021 | Leave a comment

2021 has been a year with many challenges. For those of us that are fortunate to have our health, our livelihood, family and friends, we have plenty to be grateful for. With all the different challenges any of us may have faced, I believe it served everyone well to find a way to go along with life, do our best and find some peace and contentment at any given time.

It is of more importance than ever to stay healthy and well, physically, mentally, emotionally. I’d like to share some resources that I have found to be helpful in implementing ways to be well.

All of us can benefit from a mindfulness/meditation practice. There’s many options available and the key is being consistent, even a few minutes a day makes a difference. For those that could use a bit of movement to help relieve stress and tension I highly recommend qi gong practice, which brings together gentle movement with breathing and mindfulness. Much like yoga, this type of practice is a form of self discipline for me, it’s not my favourite thing to do, but the difference it makes to my well being makes it necessary. Try any program here that catches your interest, I have tried a few myself and find it highly beneficial to well being(qi gong for better breathing is really good):

https://www.holdenqigong.com/product-category/healing-series/

I read the popular book Breath this fall and it solidified what I understood of the benefits of nose breathing. I also read The Oxygen Advantage, which has valuable information on how to apply better breathing techniques. I had trained myself to do mostly nose breathing during exercise for a number of years and encourage it for lower intensity efforts at my cycling classes. Japanese master Tak told me to use a piece of surgical tape over the lips for sleep and I told him he was crazy. I tried it a few times and finally made it a habit this year- it really makes a difference. I find I recover from hard cycling workouts quicker and I notice my breathing capacity has improved during exercise. Breathing is something that needs to come naturally, so any effort to make changes ought to be gradual and fairly easy to start.

https://www.mrjamesnestor.com/breathing-videos

The Oxygen Advantage About The Book

Going further with nose breathing during exercise, there’s evidence to indicate that working at a lower intensity is beneficial to having your cells become more efficient at utilizing oxygen and fuel. Here’s the deep dive:

https://podcasts.apple.com/ca/podcast/the-peter-attia-drive/id1400828889?i=1000546195791

This article gives more information on this lower intensity (zone 2):

Zone 2 training: Burn Fat the Easy Way

The concept is to train yourself to breathe through your nose during exercise all the way to a fairly high intensity (heart rate)- which I will need to go over in more depth and explanation at another time. This is also demonstrated regularly at my Stages cycling classes at the Toronto Athletic Club, which are also super fun!

Cheers to health and wellness for 2022!

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Mental Health Check- Exercise Today

Posted on November 30, 2021 | Leave a comment

The days are getting shorter and darker here in Toronto so this is a time of year where mood can easily go down and mental health can also go downhill. For a few years now, I have advocated to be more serious about getting exercise around the holidays and mental health is one more reason to prioritize workouts this time of year. Holiday parties may not be the same this year, but exercise still needs to be done to balance festive eating. I feel very grateful that the Adelaide Club and the Toronto Athletic Club are open.

There are some sayings that indicate diet is more important than exercise such as ‘you can’t outrun a bad diet’ or ‘abs are made in the kitchen’. I like to eat what I want within reason, so I prioritize exercise and accept not having highly visible abs. At this time, exercise provides the additional benefit of elevating mood and improving mental health- go get some exercise!

I also highly recommend speaking with a mental health professional should you ever feel overwhelmed or need help to learn more coping skills for your life circumstances. Working with a therapist (Ashley Parsons) is one of the most beneficial things I have ever done to improve the quality of my life, you can find her here http://www.ashleyparsonstherapy.com

Best wishes for this festive season

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Work out smarter, not harder

Posted on September 30, 2021 | Leave a comment

It’s been an awesome September being back teaching fitness and yoga classes at the Toronto Athletic Club and the Adelaide Club. I really missed teaching classes and it’s so wonderful to be back doing something I love to do. 21 years of being in fitness and I still love it!

From my perspective, leading a group class is delivering an experience in education, having studied physical education. At a cycle class, I’m teaching some exercise physiology while sweating it out with you to some awesome tunes. At yoga, we’re working on breathing, being mindful and attuning to our bodies while moving through postures. At a strength, weights or circuit style class, we are teaching 8 basic human movements: squat, lunge, hinge, plank, push, pull, rotation and reverse plank. Each instructor will have a creative way of putting you through these movements and combining them for varying amounts of effort.

We’re happy to welcome everyone to any class. At the strength, weights, or circuit classes, it is in your own best interest to gain the ability to squat, lunge, hinge, plank, push, pull, rotate and reverse plank, as it will optimize the benefit of the classes and prevent injury. If we see any difficulty in performing these basic movements, we do our best to help you learn them and when that is not possible in the class setting, we recommend that you work with a personal trainer for a few sessions. The purpose of working with a trainer is to learn these foundational movements correctly, so you develop more ideal movement patterns, which is to your benefit for improved posture, ease of movement, and improvement in body composition. Yes, you read that correctly- improvement in body composition. It was only when I doggedly persisted in improving my squat range of motion that I finally developed some abs. It took me 20 years to get an acceptable squat and it sure has been worthwhile!

Think of coming to a class as constantly practicing and improving your squat, lunge, hinge, plank, push, pull, rotation and reverse plank. That is our goal as instructors and trainers to help you work out smarter, not harder. You will naturally work harder with better form!

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Posted in Making Life Good Recommends, Toronto, Toronto Athletic Club

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