living and learning through yoga and food!

giving thanks

noreply@blogger.com (amy rensby) — Sun, 13 Oct 2013 14:01:00 +0000

It's Canadian Thanksgiving and while my mom's turkey, mashed potato and all the fixings dinner is on the brain, so too is the need to give thanks for a couple of amazing people.

My life is pretty simple; I have a 9-5 job, after which I come home to make dinner for us or run off to the studio to teach. B and I hang out, watch TV, think about house projects and yard projects. I read, I study, I play with the dogs. Weekends mostly consist of catching up on things like groceries, housework, meal plans, maybe a dinner out at one of our favourite restaurants or at a friend's. Sometimes pure laziness ensues and we spend a day doing a whole lot of not very much, drinking lots of coffee.

And then there's Sunday evening; my favourite night of the week. Almost every Sunday evening you will find us at my parents house. They live a 10 minute walk away. Some would say that's too close; I wouldn't have it any other way. At this time of year, there's football, the rest of the year hockey so a good portion of Sunday evenings is spent yelling at the TV (we unfortunately don't root for the superstar teams of the leagues...but that's another story). Dinner is always delightful, the conversation wildly varied and often colourful. Dad and I live for debating (something to do with both of us being opinionated Aquarians no doubt) while mom and B shake their heads and retreat to their iphones or another room until we've exhausted all arguments. And when all is said and done, we head home and get ready for another work week.

Not glamorous and it's pretty simple, but it's a life filled with things and people to be grateful for. More than anything, I'm grateful for my amazing parents; parents who have taught me to recognize the great things and people in life; to be thankful for 15 minutes with someone, when I would have liked an afternoon; to not sweat the small stuff (not quite there yet); to not make life about money; to take risks (yes dad, small ones that are not life threatening); to have compassion; to be patient (still have a LOT of work to do here); and quite simply to just enjoy the ride that life is.

Mom and Dad - you're awesome. Everyone who knows you knows it and you should too. I love you.

I'll be over to mash potatoes in a few hours.

saying no and slowing down

noreply@blogger.com (amy rensby) — Sat, 05 Oct 2013 14:53:00 +0000

Gents, I'm not leaving you out but this one is targeted mainly at the ladies - and only because I hear it from them most often.

Are you always saying yes? Yes, I'll take on that project, yes I'll work a few extra hours, yes I'd love to help you with that, yes I'll... fill in the blank right? "Yes" coupled with "I need to" as in - I need to do the laundry/make dinner/workout/get the kids to soccer/clean the kitchen and the list goes on again.

And at some point we find ourselves either flat on our ass, sick and totally exhausted or crying in a heap because we're completely overwhelmed. Because our bodies and minds have said "enough is enough".

We want to be the perfect mom/wife/employee/student/friend who magically balances work, home, family, personal time, hobbies, etc and looks great doing it. And saying no makes us feel like we'll be disappointing someone.

All of this takes a toll on our health as I discovered this past week. I've been going, going, going since the spring and in the process let my healthy eating habits and my regular workouts slide. I mean there were new street food carts just outside my office building and they were sooooo awesome - hello shrimp po' boy sandwiches (did I mention I have a sensitivity to wheat....?) And outside of work, instead of working out, I was working on the website or helping with fundraisers for the pool project.

I travelled to San Francisco last week for a fabulous conference for work; I flew home on Friday and by the time B picked me up at the airport, I felt it - that scratchiness in the back of my throat.

By Sunday I was sick as a dog and a week later, I'm still fighting it. Still coughing, wheezing and I've barely been out of the house for an entire week. In one word - miserable. I missed out on spending time with visiting relatives, teaching my classes, being back at work, beautiful fall runs, walks with B and the dogs. An entire week.

And so, as I start to feel better, I also start to realize nobody is judging me for how much laundry is sitting & waiting to be done; how well I plan meals; or how regularly I workout - I am the only one judging me. Friends and family may be disappointed that I can't help them with something; but that is their sentiment to own, not mine to be fearful of.

And so begins the practice of saying yes ONLY because I am passionate about something and have the time to dedicate to it (and do it well). I will fight the need to say yes out of fear of disappointing or out of a sense of obligation.

Try it with me and let me know how you've managed to feel better about saying no and in turn, how you've managed to slow down, even if it's only a little!

success!

noreply@blogger.com (amy rensby) — Sun, 08 Sep 2013 12:56:00 +0000

It's been a year in the making, but the recreation association I've been volunteering for - the HUB - opened the pool to the public yesterday!

It was awesome and worth every moment spent working on it! Lots of kids, parents and seniors were able to splash around for the first time in years. Swimming lessons start soon and I have to admit - I am stoked about getting back in the water on a regular basis.

And now that it's a little quieter, at least for a while, time to get back to working on some of my stuff. More yoga practice, more teaching this fall, some studying (which has taken a major backseat), a little more writing and some work around the house.

It was a great feeling yesterday, knowing that I was able to contribute to something so special in our community and that people will get to enjoy for a long time to come.

That's me, hanging out (read: working) at the pool one evening this past week before opening day. The mural was painted by a local artist years ago and has held up remarkably well. People are thrilled we were able to preserve it.

the joy of volunteering

noreply@blogger.com (amy rensby) — Sun, 18 Aug 2013 14:32:00 +0000

Over the last year, I've had the opportunity to be involved in an amazing project - the creation of a community-based recreation association. It's the brain-child of a dear friend whose dedication and belief in making fitness and movement available to everyone is unmatched.

It started out with a visit to a local facility that was closed by the province and then purchased by a local construction family. Their objective is to convert it into a community within a community and they're doing just that. It's called The Gallipeau Centre and with over 800,000 square feet of buildings on more than 350 acres, it's a sight to behold. A beautiful location just outside of town with mature trees and lots of greenspace. Included on the site was a pool, gymnasium and numerous classrooms all in one area of the facility (starts to sound like a cool rec facility no?) The catch? The facility had been closed for a few years and the pool out of commission.

Over the last year, we participated in the Aviva Community Fund in which we won $99,000.00 to refurbish the pool, got access to some grant funding and have enjoyed the generosity of members of the community who have donated their time, money and expertise. The result is a virtually brand new pool that will be opening in 3 weeks offering swimming lessons, public swimming, aquafit and the like.

The last year has involved significant time and effort from many of us; it has meant missed family dinners, time away from home at meetings or weekend events and festivals to tell people our story, countless hours working on a website, logo competitions, managing a facebook page and conducting interview. There are days I've been exhausted and didn't even want to think about it.

Yesterday I had the pleasure of spending the day signing kids up for swimming lessons, adults for aquafit memberships and families for swim memberships. It was one of the best days I've had all year. It reminds me how important this is for the residents of our community and the surrounding communities who don't have access to this kind of facility today. But they will. In 3 weeks. And that makes me exceedingly happy.

This has occupied countless hours of my time outside of my day job and teaching. Now multiply that by about 10 - volunteers who run a regular Tuesday night BBQ to fundraise, board members scraping, patching and readying change rooms for paint, doing all the media interviews, working with contractors and the list goes on. All of it done by volunteers.

If you want to learn more about us, check us out - we're called The Hub and our members affectionately known as Hubsters.

From this Hubster to everyone who has supported and continues to support us - thank you. Without volunteers, this never would have happened.

yay for vacation time!

noreply@blogger.com (amy rensby) — Sat, 10 Aug 2013 17:08:00 +0000

Ah, just settling back in after a few days out of town. Took a week off and headed to New York City for a few days. It was my parents first visit to the Big Apple. I think they liked it!

Vacation time is something to be treasured. Not just because it's "vacation" but moreso because it gives a chance to take time away from work to spend time with family and decompress. It's well documented that a great deal of vacation time goes unused. In some cases, vacation time is taken but people work anyways, answering emails and phone calls. The impact? We start to feel stressed and overwhelmed because we never have a break. That can lead to illness, feeling unhappy - none of it good.

Does this mean that work is bad? NO! Work can be enjoyable, productive, enriching and offer an opportunity to contribute meaningfully. BUT, we can do all of those things more effectively and efficiently when we've had time away. We also tend to enjoy work more when we've had some time away. Time away gives us perspective, time to look at things differently, maybe even find a creative way of solving that problem that's been nagging at you! The absence of time away can lead to increased stress, frustration, lack of creativity and worst of all - the potential to no longer enjoy the work that we do.

Vacations don't have to be lavish, expensive jaunts around the countryside or world. They can be at home, with little day trips here and there to explore a local countryside, doing a project around the house that you've wanted to, or just sitting and reading the books that we haven't gotten to. Vacation time is whatever you choose it to be.

So use those vacation days and enjoy your time off! Put down the blackberry, turn it off, leave it behind. It's good for your health and your happiness.

when did pant size become a marker of health?

noreply@blogger.com (amy rensby) — Sat, 03 Aug 2013 14:04:00 +0000

By today's standard, the 21 year old college me would be viewed as healthy. PFFT!!! Not so much. My diet consisted of ramen noodles (a lot of them), chocolate croissants from a pastry shop at the school, pizza, burgers and oh yeah, hot dogs from the street cart after a night at the bar (read: beer and cocktails) with girlfriends. I worked out maybe 5 times a year. But I wore a size 5, so all good right?!

Like it or not, that's the message women and girls are bombarded with today - size matters. Size 10 is generally considered large and the insinuation is that = unhealthy. (It would seem I am doomed).

When did this happen? I honestly don't remember it. When was it that pant size became an indicator of how healthy a person is? And why the hell is it seemingly acceptable to judge people on that basis? Slim = healthy and fit. Size 10+ = not healthy, not fit.

I am not skinny; I likely never will be again (I was 20 for God's sake). Am I strong? Yep. Have a lot of muscle? Yep. Do I eat well? Yep. Exercise regularly? Yep. High blood pressure? No. High blood sugar? No. Heart disease? No again.

But I'm in the large category. Pity the size 16. And bigger than that? Well, you're just a lost cause.

Pay attention - that's the message women and girls are getting. You are a lost cause and you don't belong. There's a reason people with weight concerns steer clear of gyms, studios or go for walks at night when it's dark. Because they hear and society tells them you are a lost cause and you don't belong. They hear it and see it in the looks they get; in the remarks made quietly when you think they can't hear you; when they can't buy a simple pair of workout pants because they aren't available in plus sizes; when you sneer at their food choices (an occasional ice cream treat doesn't get a 2nd glance if you're slim, but God help you if you're overweight, even if the rest of your week is spent eating kale and drinking lemon water). In a million little ways, the same message gets conveyed over and over again.

So let's stop. Please stop. Change the message and stop judging. It starts with each of us. Don't judge. Don't assume. Be helpful. Be compassionate. Be kind.

I will never forget the story of a friend. A family medical emergency was her wake-up call. At the time, she weighed almost 250 pounds - at just over 5 feet tall, she was obese. She decided it was time to get healthy. She bought a gym membership. She showed up, got on the treadmill and someone laughed at her. She cried. She didn't know how the machine worked. Someone else took the opportunity to talk to her, to help her and offer her support. It was thanks only to the person who helped her that she stayed. She still wanted to run out of there every day. But she stayed. And she changed her life.

That's what each of us can do. We can help change someone's life.

half way through 2013 and...

noreply@blogger.com (amy rensby) — Mon, 22 Jul 2013 22:20:00 +0000

I haven't forgotten the commitments I signed up for at the beginning of the year. Remember my poo-pooing of new year's resolutions?

If you don't remember, check it out here, but this is the abbreviated version:

1) eat better
2) leverage yoga as the learning tool it is
3) protect and spend time with family

So, how am I doing?

Pretty darn good I think.

1) There is far less junk food in my life. When I do eat it, I am quickly reminded why I avoid it (migraines = unpleasant). Our CSA is producing lots of awesome stuff and I'm eating more of the green stuff that shows up than I did last year (green smoothies are my current obsession)

2) So many great opportunities for me to learn from my fellow teachers, but even moreso from my students. I am no longer frightened by the prospect of who might show up to class and whether I will be able to help them through my class because I know I can modify, modify, modify. I'm learning to trust what I know, comfortable saying "I don't know" and learning more with every question that falls into the 2nd category (and there are lots of them!)

3) It's been a revolving door here since, well.... May. Family visiting us; we're traveling to visit family; weekends away with great friends; Bryan and I are planning out more house projects that we're going to attempt together (stay tuned to see how that works out); dogs are happy (especially now that it's not 45 degrees with the humidex - that would be 113F for my American friends); we're accompanying my parents for their first trip to NYC in 2 weeks - YAY!!!! The yard is a bit of a mess right now, but family BBQ's and time spent together is way more important (though the weeds are annoying me).

Anyways, just a quick realization for me today that the things that were important for me at the beginning of the year seem to still be the focus of my attention mid-year. It's also confirmed that just paying attention to those 3 little commitments - not in excruciating detail or obsessing over them to be "perfect" - has resulted in a REALLY enjoyable first half of the year.

Here's to the 2nd half - cheers!
- amy

looking for your fitness guru?

noreply@blogger.com (amy rensby) — Wed, 17 Jul 2013 21:56:00 +0000

So, you're trying to find the perfect personal trainer / yoga instructor / fitness instructor? More like who isn't, right?!

There's no magic equation to finding the perfect instructor (hint: there is no perfect instructor either). But there are some key takeaways you can consider when searching out "the one" that is right for you.

1) Ask about Certification. Here's my position on certification - recognized certification bodies, for example YMCA, canfitpro, ACE, Yoga Alliance provide a baseline in human anatomy, modifying for client needs, creating a safe environment and proper form (and that's just to start). My personal view is that these are critical elements not only for optimizing your time working out, but for ensuring you enjoy a safe and challenging environment while minimizing risk of injury. Are some of these a money grab? I think that's a matter of personal opinion. I do know that the organization I pay my fees to regularly provides industry related information, ongoing educational offerings, workshops and resource information. It also requires that I teach a minimum amount over a period of time and complete continuing education credits to maintain my standing. And it's $55 per year. Not much of a money grab there.

2) Be honest and forthcoming about injuries or illness. This is a big one for me. As a yoga instructor, I've got modifications coming out of my ears! But I won't know to use them to help you if you haven't shared your specific circumstances or challenges. I'm always watching for struggles, but often they aren't visible. As a teacher, the thought of causing or contributing to injury is heartbreaking. If something in class didn't feel right, let's talk about it and address that. Please ensure we are informed so we can make it a safe and enjoyable experience for you.

3) Provide feedback. Feedback is a critical element to improving. Be open to providing feedback, not just about what you didn't like, but also what you do like! Feedback allows me to consider what I teach, how I teach, when I teach and how I might modify those elements. And if your studio or teacher isn't open to receiving feedback, don't give up. If it persists, remember there may be a different teacher or studio that is a better fit for you.

4) Trust your instinct. We've all done it. Walked into a class or studio and immediately felt "this isn't for me". But we go anyways. And we hate it. And we think "this is why I hate working out". And we stop working out. Again, don't give up! Every studio is different and every teacher is different! There is a very personal element to finding a teacher whose classes or teachings you enjoy. Trust that, but don't give up. I've had students come to my class and I know that another teacher would be a better fit for them. And I'm more than happy to suggest they try out that other teacher so that they can reap the rewards rather than struggling through or being bored.

5) Check out the physical space. Take a look at the physical space, whether it's a gymnasium, yoga studio, fitness studio or other space you go to. Is it clean? Is it well maintained? Is the equipment maintained and/or replaced and at what frequency? Are there sprays or wipes to clean down the machines after use?

6) Remember physical size does not equal competence. This one bugs me. A lot. You can be totally ripped, six pack and all and be completely incompetent as an instructor. I've experienced it. It's not fun. Don't discount the rounder bodies at the front of the room because they don't fit the stereotype. Do your due diligence, go back to #1 above and understand the qualifications of the person you are working with. We are not perfect, we too have health issues, injuries, etc. You'll be the one missing out if you think there is actually a correlation between size and competence.

7) Have fun! Finding opportunities to be physically active with the intention of exercising shouldn't be a miserable experience. If it is, you're unlikely to do it over the long term which is definitely not what we want! Find teachers who make exercise fun! And remember that your definition of fun is going to be different than your friend's/sister's/husband's etc. It's ok if you hate a boxercise or kickboxing class; maybe spinning is more up your alley. That was me - I am terribly uncoordinated so group fitness just ain't my thang! I found yoga and crossfit and spinning and VOILA! It took years of fighting through group fitness classes, but I finally found what works for me.

More than anything, the key to finding a great instructor or personal trainer is the personal connection you make with them. When you do, you will feel inspired, awakened, ready for the next challenge. Like me and so many others, you may decide to become an instructor yourself as a result of that inspiration! Do your research and trust your instinct more than anything else. Where there's smoke, there's fire. We all know it, we just have a hard time acting on it. Remember, this is about you finding a sustainable, long term fitness regime so you can be a healthier you.

If you've found great instructors or trainers, what made them great for you?

helloooo shoulders!

noreply@blogger.com (amy rensby) — Fri, 12 Jul 2013 03:20:00 +0000

They're awake. Or have been awoken. Or something like that. Whatever it is, I know they're there. They're talking to me. And they're saying "it's about time!" (or maybe they're saying get an ice pack...)

I have the WEAKEST upper body in the world (yes, I've been known to exaggerate, but in this case I think not). Push-ups are my arch nemesis. If I am ever able to do a full "real" push-up I will... actually I don't know what I'd do because it seems that unlikely - it's almost like the likelihood of winning the lottery.

As a kid I swam. And swam. And swam. I was the fish who would not get out of the community pool, pleading "one more, puulleease or I'll die!!!!" or something dramatic to that effect. Our driving holidays included hotels with a pool because, well, it just wouldn't be fair if my brother and I couldn't swim at the hotel pool! So thanks Mom and Dad for indulging us. But I digress. 10 or so years later I started swimming again - I went once to swim laps and I thought my arms were going to fall off. I left the pool, got in my car and could barely turn the wheel. I laughed. Mostly because my arms and shoulders were throbbing. But also because it (and I by extension) felt ridiculous that my arms and shoulders were throbbing! A week and a half later, after recovering, I ditched laps and instead signed up for aqua fit. Fabulous exercise, but not exactly a strength builder.

Fast forward another 15 years (you're starting to figure out how old I am aren't you?) Introduce Cross Fit. Sounds like a recipe for disaster, right? I sure thought so. WRONG!!! SOOO wrong! At CrossFit Conexus, the owner is committed to creating an environment focused on safety, learning, nurturing and growing. And so I started out learning the basics (pretty similar to the stuff I did as an 18 year old at the gym with a personal trainer), repeating over and over until it was second nature. And then came the weights. And for the first time in a long time, I was comfortable, confident and more than anything not feeling like it was a chore to work on upper body strength! Added bonus has been no throbbing or pain - I realize that's not really in the bonus category, but relatively speaking, it feels like it should be.

Here's the mega-bonus though. Every day things like lifting and picking things up, hauling myself into the truck (maybe we don't need running boards after all!), carrying heavy items and getting that 15L water jug into the water dispenser are all easier. My posture has also started to improve which is already having positive impacts on my back health.

So, those things from a fitness and health perspective that you might be reluctant to work on for whatever reason? Throw those hesitations out the window and experiment (safely and by doing your research) - find the thing or the trainer that works for you and dive in - the water's warm!

Happy Canada Day!

noreply@blogger.com (amy rensby) — Sun, 30 Jun 2013 13:24:00 +0000

It's that time of year - Canada Day weekend! And for our American friends, Independence Day is right around the corner.

Extra time this long weekend to spend with friends and family, taking it easy or as we are doing this fine weekend, working around the house.

I think I've mentioned this before, but we bought an old Victorian fixer-upper 6 years ago; some days the fixer-upper part feels more front and centre than others - the plaster wall repairs, the roof replacement, the duct work, the electrical repairs, the soft pine floors that are ripped apart by the dogs and the wacky ways we've discovered that previous owners carried out "repairs" or "renovations" (cue the heaving tiles in my kitchen floor...)

But I love our home. I love the creaks, the scratches, the imperfections. They tell a story; that it's been a lived-in house. For a loooong time. You see, she was built in or around 1890 by a local merchant named Jonathon Gile. The house has changed hands numerous times over the course of the past 123 years and every generation has left an lasting imprint. It is a heritage designated home, recognized for the style of construction, particularly the 2 turrets, the front porch and the style of windows (which are still wood, by the way - yes, more to add to the fixer-upper list).

And it's home. Our home. It's comfortable and comforting; cozy and spacious; situated just perfectly to take in the morning sun in the front room and then in the dining room in the afternoon. And we've been making it ours, slowly but surely. The artwork is anything but Victorian, though some of our furniture is. A good mix of old and new.

Here's a few snapshots of the old girl as we've been restoring her to her grandeur - no small feat but SO rewarding and fulfilling.

Top Left: The "Library" as we've termed it; also where we eat dinner and watch TV. Top Right: at night after installing landscape lighting. Bottom Left: the front yard after tearing out all grass and laying flagstone. Bottom Right: the mantel, Christmas 2012.

And now, off I go to do some yard work on this oh-so-gorgeous summer day! Whatever you're up to this long weekend or for Independence Day enjoy it fully, have fun and take some time to relax :-)

my fitness trifecta

noreply@blogger.com (amy rensby) — Sun, 23 Jun 2013 14:55:00 +0000

I've discovered the magic. The perfect combination. My ultimate fitness trifecta.

Yoga - running/cycling - crossfit.

The missing part? It was crossfit.

I've enjoyed running since I was a kid running in grade school; cycling was something we did as a family - ESPECIALLY on Sundays when they closed the parkway to traffic for a few hours; yoga was something I started 16 years ago (I can't even remember now why I tried it) and was hooked.

All of these physical fitness activities I have participated in or practiced sporadically. I got bored, so I stopped. For a while. Then I started again. I hired personal trainers and worked with them for the 8 week package I paid for. Then I stopped. Then I started again. Then I was bored again. I had the list of exercises, I knew how much weight to lift, on which machines, blah, blah, blah. Bored. Again.

Enter crossfit. You've seen the commercials, you've seen the youtube videos. There is a degree of extreme in crossfit that I found mesmerizing. And while I thought "nope, not for me!" I was intrigued by it all. Then I tried it because the owner of the studio I teach at got her level 1 certification. And that was it. Fitness was fun again.

I'm not even sure what the difference is; most if not all of the exercises are ones I've done over the years. Deadlifts - check; squats - check; pushups - check; sit ups - check and the list goes on and on. But there is something about crossfit that just connects for me; maybe it's the applicability of the things we do in class to every day stuff, like picking up a box (oh, that's a squat!) or that it is modifiable and therefore accessible for everyone. There is the team aspect of it, the challenge of it, the friendly competition, the support, the community, the absence of judgment. THE VARIATION! I'm not bored. I'm excited. I can do it at home. Like yoga, crossfit asks me to dig deep. To practice with awareness. And I do. Every time.

All of a sudden and for a while now, I'm regularly engaging in all 3 disciplines. Yoga practice daily, even if it's for 15 minutes in the morning before I go to work; running or cycling a few days a week; and crossfit a few days a week either in a class at CrossFit Conexus or at home. I am sleeping better, eating better, feeling stronger. I feel better. I feel great, actually. And that's the key indicator for me that I've struck gold.

I've not felt this excited or inspired about fitness. Ever. I'm curious to see where this leads.

What's your favourite fitness activity? How do you get or stay inspired?

make your own almond milk - here's how!

noreply@blogger.com (amy rensby) — Sat, 15 Jun 2013 12:54:00 +0000

Dairy is a big one on my list of no-no's and not because I don't love a nice tall glass of fresh, cold milk! It does a heck of a number on me - think sinus cold to the max, massive headaches and breakouts. Yeah, fun. Doesn't mean I don't indulge from time to time (especially for ice cream in the summer), but my go to replacement is homemade almond milk. It's quick and easy to make and tastes SO much better than the store bought stuff. There's lots of discussion, particularly from a nutritional perspective around whether or not you should soak the almonds beforehand. If you can find raw almonds, soaking kicks off the germination process which is believed to release additional nutrients and result in a product that is more easily digestible. I've made almond milk with soaked almonds and with unsoaked and I personally haven't found a difference, except in how readily the almonds are ground up. The soaked almonds are obviously softer which seems to result in less waste. Note that soaking benefits are only achieved if you are using raw almonds (cooked ones won't germinate).

Here's what you'll need:

1 cup of raw almonds, soaked for 4+ hours, then rinsed
3 - 4 cups of water (depending on how creamy you like your almond milk)
3-5 dates, soaked for 30 mins (optional)
vanilla to taste (optional)
cinnamon to taste (optional)

Throw it all in a blender, whiz it up and you've got almond milk! I love adding the vanilla and cinnamon for the chai-type flavour it adds, but if you prefer plane jane, just leave them out. Dates are for sweetness, so again, depending on your palate, you may want to leave them out or add more.

Strain the mixture through cheesecloth, a nut milk bag or a jelly bag (the latter is what I use as I have them on hand). Transfer to an airtight container - mason jars are always an awesome choice and cost effective. The almond milk will store well for 3 - 4 days, though mine never lasts that long! Use the leftover almond meal in oatmeal, sprinkled over fruit with some honey, in some homemade protein bars - the options are endless! If I'm not going to use the almond meal within a couple of days, I just pop it in the freezer to use another day.

Here's to healthy choices and ones you can create at home!

time flies...

noreply@blogger.com (amy rensby) — Sun, 09 Jun 2013 22:36:00 +0000

It's true, it really does fly by when you're having fun! And the last few weeks for me has been FULL of fun.

First off was Bryan's birthday - 50th to be exact! I had been told no party or anything elaborate, but oh well... a party it was! Nothing fancy, just a BBQ with friends bringing tons of food. The highlight though? The cake. You see, Bryan works for a company that does work with Google, and he's just fascinated by the magic that Google produces. So this was his cake, produced by a local cake designer, RMC Cake Creations (thank you Rachael!) and it was AMAZING! Such amazing talent.

The next few days was spent with family in from Winnipeg and it was fantastic. Great weather, great meals and most of all, precious time with my sister-cousin (she really is the sister I never had), her baby boy and my Auntie. We had a blast and I was reminded just how fortunate we are to get to spend time together, even if it's just for a few days once a year.

Fast forward to last weekend spent in Picton, Ontario with great friends (she, also celebrating her birthday) at the Great Canadian Cheese Festival! Great location to stay if you're looking to make your way around one of the most beautiful areas in Ontario overlooking Lake Ontario. Lots of cycling, lots of wineries (my personal favourite, Sandbanks Estate Winery - the baco noir is delightful as is the rose. I mean, why try and decide?! Another favourite, Buddha Dog for the most amazing gourmet hot dogs with the toppings to match. Oh and homemade basil blueberry lemonade - YUM! B and I each got the flight of 3 - the server picks the toppings for 3 hot dogs - one sweet, one savoury, one spicy. They've got a good thing going here - we will definitely be back.

And this weekend, a great fundraiser BBQ for the not-for-profit I volunteer for The Hub, a recreation association aimed at making fitness accessible to everyone in the surrounding communities. Our first objective is re-opening a pool and the BBQ fundraiser was held today as part of Doors Open to educate people on what we're doing and give them tours of the facilities.

Pretty cool 3 weeks and though it definitely has flown by, I've truly enjoyed every busy, exhausting moment of it all!

Namaste

watching life happen!

noreply@blogger.com (amy rensby) — Sat, 18 May 2013 12:29:00 +0000

A few weeks ago (and after procrastinating far too long I might add) I decided to finally clean up and put away the remaining Christmas stuff. Some lights and garland still on the porch and a couple of wreaths.

Imagine my surprise when, in the front porch wreath, I found a little nest tucked nice and snug into the back of it. Expertly hidden by the fake pine boughs, it wasn't visible except from inside the house. Hidden from squirrels and black birds - which of the 2 ravaged last year's nest perched in the window light above the door I don't know - the little nest looked quite safe. And lo and behold - a couple of eggs! This little bird was already well on the way.

Found the nest! Totally by accident when I went flying out the front door into the garden. Though there's only 2 eggs, at least 5 baby birds are now in there. Haven't managed to get a photo of mom yet.

Despite there being eggs in the nest, a few people told us to knock it down; we didn't want birds squawking around the front door; we didn't want the hassle of not being able to use the front door; didn't want bird poop all over the place, etc. We voted not to and am I ever glad we did! Instead, B blocked off the front porch (aren't bungie cords great things?!) and we watch life unfold from the other side of the glass.

Nicer than "stay the hell off my porch" right ;-)

These little guys appeared about a week and a half ago - we've counted 5 little beaks, though they're like a mess of puppy dogs inside that nest, so difficult to figure out how many there actually are! They've been surprisingly quiet, even when momma brings food. They're bouncing around when she does show up and as soon as they're fed, completely conk out.

Anyways, just thought I'd share a little bit of magic that's happening on our doorstep. I've been busy shooing the cats away (I'm not a cat person on the best of days and with baby birds around, even less so) and watching for black birds; it looks like the nest building location was an excellent choice.

Nobody but us seems to know they exist :-)

Some pictures over the last week: when we first noticed them and as they've started to poke their heads up for food or to see what's going on in the world. Still won't be using the front door for a while!

yes, I eat animal protein. and no, I don't care what you think.

noreply@blogger.com (amy rensby) — Fri, 10 May 2013 01:31:00 +0000

I care how I feel.

Let's get things straight right off the bat - I'm deliberately choosing to wade into this gong-show of a conversation (if one can actually call it a conversation). Is it going to be pretty? Probably not. I'll get over it.

Let me start with this - I do not support factory farming. If my only choice was to buy meat from a grocery store, I'm quite certain I simply would not eat meat. But I don't have to buy meat from a grocery store; I get it straight from a local farmer who raises her animals with love, kindness and compassion. Her care for them does not stop at her farm; she also takes care to select an abattoir that slaughters (yes I said it and I'm ok with saying it) her animals humanely.

But that's a bit of a digression. What I really wanted to express here is that I am tired of reading all the rhetoric, accusations and insults hurled at people about their food choices. That's right - THEIR choices, not yours. And rather than tearing people down for their choices, perhaps you'd like to write your own article or blog post to provide information about your choice and experiences that people can learn from.

Whether the article is about being vegetarian (and the dozen different types of vegetarianism), vegan, paleo or otherwise, everybody has an opinion. The strongest I've seen lately are in response to an article written by a woman who decided to abandon a vegan diet and another who tried paleo and found it not for her. The criticisms ranged from "you're just lazy" to "you're a murderer". The "advice" these people provide (keeping in mind most of these people are not educated in nutrition, medicine, natural medicine, or anything similar) is stuff like - stick it out, you might feel like crap for months before your body adjusts! One of these women actually said she got threats - I mean, come on!

How about support instead? How about supporting people for making a decision that is right for them and stop criticizing them for something that has nothing to do with you! I have absolute respect for genuine dialogue about this subject, but these days genuine can be a bit hard to find.

I'm not a doctor, nutritionist (yet), naturopath or have any sort of medical or nutrition training. I am however aware enough to know that I'm going to feel like shit if I have toast for breakfast every morning thanks to a wheat and gluten intolerance. So guess what? I don't do that. Does it mean I avoid a plate of spaghetti carbonara at my favorite Italian restaurant? NO! I eat it and I love it - but only occasionally. I also know that animal protein is a good choice for me, based on how I feel. Some days, all I want is fruit and veg from sun up to sun down, so that's what I eat. The key is listening to what your body is telling you and keeping in mind those messages can come in SO many ways - weight issues, your hair falling out, frequent headaches, digestive issues, fatigue, skin problems - the list goes on and on.

It took me a long time to learn (with the help of a naturopath) how to notice my reactions to certain foods and how to adjust my eating habits based on what I learn. Your body is a constant feedback mechanism, but it's only meaningful if you're listening. And I won't lie - that process wasn't a cake walk, it took work and practice. The biggest gift you can give yourself is to pay attention to how you feel based on what you eat and adjust based on that. If in doubt, seek out the help of a naturopath or nutritionist or another medical professional well versed in how food impacts our well-being. They can help.

Most of all - ignore the judgments and do what's right for you. And those of you judging - knock it off, cuz we don't care - you're not doing anything other than making someone's struggle worse.

There, rant done. Let the genuine dialogue begin :-)

it's a running thing!

noreply@blogger.com (amy rensby) — Sat, 27 Apr 2013 13:31:00 +0000

Last Sunday, my friend Angi and I ran the 5km at the Spring Fling Running Thing in Smiths Falls. It has been years - and I mean a lot of years - since I last ran in a race. 1998 may have been the last one. Oh, and let's qualify "race" - I mean I jogged. Certainly not competitive - I'm more like the Penguin (at least I think that was his/her pseudonym) who wrote columns for Runner's World magazine; slow and steady, watching the world go by. I loved those columns.

But I digress. I had so much fun! I was reminded of the hospitality, the support, the encouragement and the FUN that lives within the running community. As far as organized athletic events go, I don't recall ever experiencing that kind of camaraderie or sense of community in any other sport. Most others I have always found to be uber-competitive. But running? Nope, never running.

Being a runner (ok, jogger) is kind of like being a Jeep owner or motorcycle rider. I'm always seeing motorcycle riders acknowledge each other (Dad, I'm sure you can tell me what that's all about) and it's happened to me ever since I bought my Jeep - a wave as we pass each other (took me a while to figure out it was not my eyesight betraying me and that no, I really did not know those people). And out running, well it's just about anything - a "good morning", "have a great run" or even commentary about the route up ahead.

It's like within each of those communities there is a little secret; a treasured secret that only Jeep owners, motorcycle riders and runners know about what they get to experience. And the wave from the Jeep, acknowledgement on the bike, or "good morning" on your run is like saying "CAN YOU BELIEVE WE GET TO DO THIS?!?!"

All to say, I certainly won't be letting another 15 years (sidebar: holy s*@t I'm old!) go by before my next race.

See you at the finish line.

yeah, about that plan from earlier this year...

noreply@blogger.com (amy rensby) — Sat, 20 Apr 2013 14:13:00 +0000

You might remember the plan I had - weekly goals around 3 key commitments I had - family, health and yoga.

Perhaps I was a little overzealous with the idea of weekly goals - a tad too much to manage I have come to realize.

BUT, and here's the but. I have been finding success nonetheless. What I have realized is that the key is really keeping those commitments top of mind, checking in and asking myself how aligned I am in my actions to those commitments. Not all that dis-similar from how I approach my yoga practice and teaching and it's feeling good!

Example about family time - a couple of weeks ago, between work, volunteering and teaching, every weeknight was going to be taken up with time out of the house or in front of my computer. The key difference was that I was fully aware I was not aligned with my commitment around family time. Knowing it was going to be a crazy week, I made sure to carve out time. I got into work early and left earlier so B and I had some time before I headed out to teach; I spent some time in the morning before heading to work hanging with the dogs, kicking the ball around with them.

It wasn't as much time as we would normally spend doing these things, but it was quality time and that is what really matters.

So, as much as I thought the "plan" was the solution, I now realize it was really only a tool to get me keeping those commitments top of mind. The plan was the equivalent of training wheels and it's now smooth sailing for this girl! Doesn't mean I won't take a spill from time to time, but that will just be a reminder that I've lost sight of my commitments to myself, that they for some reason fell out of being top of mind. And that will be an opportunity for me to refocus.

Kissing the training wheels goodbye and I'm off to the races!

namaste

spring!

noreply@blogger.com (amy rensby) — Sat, 06 Apr 2013 14:37:00 +0000

What was it I was saying about long weekends? Wow, what an awesome 4 days last weekend to relax and recharge! The weekend mostly involved sleeping in, watching movies, dinner with friends, lunch with friends, and a jog on the trails in warmer weather with that gorgeous warm sun beating down!

Nice way to relax after what feels like a ridiculously long winter might be a bit of an understatement. I also realized, this is my favourite time of year - the sun comes up earlier and is getting warmer, we have longer daylight hours, I can ditch the winter boots, my tulips and crocus' are starting to poke their heads out of the dirt and the birds are out in full force. Soon, my yard will be awash with colour and butterflies and dragonflies will be floating through. And maybe, just maybe the odd hummingbird. Encouraging, no?

This year, we've also had some trumpeter swans show up in Smiths Falls - I had never, ever seen swans in flight and wow are they something to see. And something to hear... that part is less nice, but I can live with it. They are more than clear in their trumpeting that spring has arrived.

And that's kind of where I'm at right now - spring is here and everything is starting to come back to life, including me! So off I go to enjoy what is proving to be a gorgeous day here in our lovely little Smiths Falls!

The sun is beaming and so am I.

Namaste

and the long weekends begin!

noreply@blogger.com (amy rensby) — Fri, 29 Mar 2013 14:50:00 +0000

The last few weeks have been a tad overwhelming. Between work, volunteering, fundraising, helping plan for said fundraising, spring cleaning and teaching, my days and evenings have been pretty well overtaken with "stuff" to do. These are all things I choose to do, enjoy doing and make time for though, so I sure ain't complaining!

But boy oh boy, is this long weekend ever coming at just the right time. It's the first of the season of long weekends that stretch right through to Thanksgiving and I adore them.

It's not just about having a day off work; it's about having some time to recharge, spend some lazy time with B watching movies (The Hobbitt is on our list this weekend!), sleep in late, take a day trip to one of the many neighbouring towns and the restaurants we love and catch up with friends. Basically a little extra time to do whatever the heck we want and break out of the routine a bit!

So, this long weekend, take some time to break out of your routine! Have some fun, kick back and be lazy if that's what you want to do!

Whatever you do, just enjoy it and the extra time you might find yourself with; I know I will!

Namaste

5 of my favourite things (ok, maybe 6...)

noreply@blogger.com (amy rensby) — Mon, 11 Mar 2013 21:31:00 +0000

These may sound utterly ridiculous, but are some of the little things (in no particular order) I have come to love that make life SO much easier!

I will never wash merino wool sweaters in my sink with special soap ever again. The handwash cycle on my washer is a miracle; nothing has yet come out the size of clothing for a 5 year old
Since I bought the monster bat-catching net 2 years ago, we have not had any bats in the house. Murphy's law, but I don't care since I'm no longer ducking out of the way of flying rodents.
Crock pots. If you've used one, this requires no explanation. If you haven't, go get one. Now.
Hot water, grated or minced fresh ginger, lemon juice, honey and cayenne pepper. A miracle for a cold or flu. Forget Neo-Citran, this is better (and cheap and 100% natural). Leave the cayenne out if you don't do spicy.
My Roots boots. I wear them everywhere, except during the summer months. My feet are always warm and dry and salt stains are mysteriously non-existent. 2 years of use and I don't have to spray or clean them in any way, shape or form. Thank you Roots for making the best boots I have ever owned!

Oh, and my newest favourite - I just bought a food processor. Seriously, throw a few ingredients in, whiz it up for 5 minutes and ready-to-eat FOOD comes out; white bean rosemary dip and chocolate fudge protein bites are recent addictions.

What are your faves?

catching up & kissing winter goodbye!

noreply@blogger.com (amy rensby) — Sun, 10 Mar 2013 15:40:00 +0000

As usual, life takes over sometimes and I'm learning to be ok with that. I am finding myself not completely obsessed with my to do list and the usual feeling of defeat when it doesn't get done. It does mean my piles of laundry have grown substantially, but, whatever, I still have clothes to wear!

Though I haven't been diligent about setting weekly goals for each of my 3 commitments, I find myself naturally doing things that align with them (I'm guessing that's a good thing!). This past week, for example, I created time for lunch dates with 2 wonderful friends. I hadn't seen either of them in almost a year and it was SO nice to reconnect with both of them. It was a subtle reminder of how easily great friendships can take a backseat to less important things.

I also signed up for whole foods cleanse that kicked off yesterday for 2 weeks, which I intend to just carry on. When I learned of my food sensitivities 4 years ago, I did the same thing and, somewhere along the lines, fell off the wagon. A sandwich for lunch, some fresh bread at a restaurant and next thing you know I'm eating wheat all the time! No good, says the body (and it provides plenty of feedback through fatigue and headaches in particular).

The dogs? Well, they're awesome as always, though driving me a little batty now that spring is arriving. The winter doldrums are leaving them behind as well and they want to go, go, go! Really can't wait for that damn dog park to open so we can take them to run.

And me? Well, spring fever has hit here too. I can see my beloved plants more and more as the snow melts and am totally yearning to get into the garden. That's about a month off yet, but it fills me with such excitement for the coming spring and summer seasons, my favourites of the year!

How are you starting to shift out of winter and into the liveliness that spring brings?

recalibrate...

noreply@blogger.com (amy rensby) — Sun, 24 Feb 2013 22:34:00 +0000

ahh... peace and quiet, breathtaking views, time to relax, some awesome yoga practices and most of all, amazing company!

This afternoon I returned from a yoga and fitness retreat that I had the opportunity to co-lead with a good friend and mentor, Darlene Maclachlan, owner of the Yoga and Wellness Studio in Smiths Falls, Ontario (just outside Ottawa, our nation's capital). Here's a little peak at our view out over the lake from the lodge!

We were thrilled to host the retreat at a beautiful lodge about 30 minutes away in one of the most sought after cottage areas in the province (Rideau Lakes).

This retreat was an opportunity for me to bring together 2 of my loves - yoga and food!!! While my partner in crime took care of organizing the schedule and instructors and everything else, I took care of menu planning, buying supplies for and preparing the weekend's meals. And, while to others this may have seemed the worst responsibility possible, for me it was pure bliss.

I love cooking and I especially love cooking for others. I love good food and I love sharing good food.
So for me, this was HEAVEN!

The weekend's menu was simple - nothing too complicated, it being the first time cooking for such a large group. Oatmeal, fresh fruit, homemade almond milk, quinoa salad, spinach salad with roasted veg, fruit salad, vegetarian chili, mushroom tacos and more. Here's lunch!

Between happy time in the kitchen, spending time with long time friends and new friends and having some downtime to relax in a beautiful space, this weekend was indeed a time for me to recalibrate.

Much appreciated to have had the opportunity to cook for all of you this weekend and hoping to do it all again soon! Next time at the lodge, I'll pick out one of the books they've got on site and find a corner to curl up in - as you can see, lots to choose from :-)

learn to run follow-up

noreply@blogger.com (amy rensby) — Tue, 12 Feb 2013 22:14:00 +0000

Back in November, I wrote about learning to run outdoors again and getting off the treadmill once in a while. How's that going, you wonder? It ain't.

I managed to get out a few times before a cough settled in - for weeks on end! I was still coughing at Christmas. Then a cold/flu paid a visit and knocked me on my arse for a couple of days. Thanks go to Buckley's for expediting the end of that!

When I'm teaching yoga, I always counsel my students to be accepting of what is. So, taking a bit of my own guidance, for now I'm accepting that for whatever reason, outdoor running just isn't going to work for me. I can however be grateful for the opportunity to be able to run, even if it is on a treadmill - there are many who can't at all.

When the weather starts to warm up a little more I'll give the outdoor running thing a try again. Disappointing, but not the end of the world.

For now, I continue to lace up for treadmill time and, more recently, the local indoor running track with an awesome friend!

meal planning and I are not getting along

noreply@blogger.com (amy rensby) — Sun, 10 Feb 2013 03:27:00 +0000

How does your meal planning work for you? I don't know what it is, but I have failed every single time I've tried to do meal planning. I'm good for a couple of days, then by the time Wednesday rolls around, I just don't want salmon anymore.

This time was no different. For the last 2 weeks I have tried creating and sticking to my meal plan. By mid-week, it and the junk mail are best buds.

I've identified 2 barriers to my meal planning success:

1) I don't "feel" like having what's on the menu
2) I forgot to take something out of the freezer

Barrier 1 eg I don't "feel" like having what's planned is the most significant of the two. And quite frankly, I'm not sure why this should be viewed as bad. Barrier 2 is easily remedied with no shortage of defrosting methods, so not a real concern.

I've learned to listen to and be aware of what I need from a nutritional point of view. Salmon may have seemed like a good idea for Wednesday's dinner on Sunday, but by the time Wednesday rolls around, what I'm really needing is a big veggie stir fry. Is that really a bad thing? I don't think so.

Where this can become a problem is if I end up running out to the store to pick up stuff because I "feel" like something different. Expensive and wasteful of the food already in the house. What I have been very good about is working with what I do have in the house - and there is plenty of it, thanks to the CSA we're part of with Heritage Harvest Farms. Every week throughout the year, we get a delivery including meat, produce, homemade artisanal bread, eggs and various other sundry items, all homemade (ketchup, sauerkraut, chili, salsa, maple syrup, etc). There is definitely no shortage.

So where does this leave meal planning? Well, I'm not going to beat myself up about it. I've resigned myself to the fact that it may never work for me. And at the end of the day, I'm ok with that because we consistently have healthy, nutritious meals full of fabulous foods from our local farmer.

The type-A in me is not happy about having failed at this little project but the foodie in me is rejoicing! Who knows, maybe one day we'll make it work. Until then, adios meal planner!

how about a do-over?

noreply@blogger.com (amy rensby) — Mon, 04 Feb 2013 22:54:00 +0000

Yikes, I'm not sure what happened last week but my "to-do's" went out the window!

I managed to get 2 workouts in (out of 6), my meal plan lasted until Tuesday, and my daily yoga practice? Well, we need go no further on my list of "did-not's".

I don't know where the week went. I figure that, in and of itself is worthy of reflection. No doubt there are a few nuggets of learning to be gained.

So, off to the races and wish me luck!