Fitness Sessions Starting in January at Syracuse CNY Healing Arts
Fitness Sessions & Free Demos at CNY Healing Arts Center!
We are so excited to announce that we have a new fitness program starting up in 2012. If you’ve been thinking about how you’re going to get on track, how you’re going to start eating better, taking better care of yourself and how you’re going to get back into a fitness routine.
It’s about putting yourself on your own priority list. No more excuses. Call 315.671.5755 to register – limited spaces available.
REMINDER: Starting in 2012 our yoga prices will return to normal and no longer be 50% off. You can still save $$ easy by buying a class pass package.
Class Drop-In Rate $15
Class Passes – 5 for $65, 8 for $88, 10 for $100
Fitness Program Info:
Join Trish Gallen, Certified AAPT Personal Trainer, Yoga Teacher and wellness coach and start on the journey to changing your habits, your outlook on fitness and the way you feel about yourself.
This is not a bootcamp, it’s not a quick fix and there are no diets. It’s a supportive fitness program with nutritional guidance and a complete education on why your body does what it does. You’ll learn how to work out the “right” way, how to fuel yourself better and how to walk into a gym and know exactly what to do, how many times to do it.
DATES/TIMES:
This program starts Monday, January 16th, 4pm-5pm and will take place every Monday, Wednesday and Friday from 4-5pm through until the session ends. There are 6 week and 12 week options.
Full twelve weeks – Goes from 1/16/12 – 4/6/12
Six week session 1 – Goes from 1/16/12 – 2/24/12
Six Week session 2 – Goes from 2/27/12- 4/6/12
What do I get?
Three work outs a week, every M, W, F from 4-5pm, full body assessments every two weeks to track your progress. Detailed workout plans for off days, nutritional guidance the whole way through, constant contact via email (daily food logs are required- I even send you mine!)
COST:
6 Week program is $280.00 (works out to be about $15 per class AND includes all the assessments the workouts on the off days, the email support and the nutritional guidance)
12 week program is $500 (about $13 a class)
PAYMENT PLANS AVAILABLE:
We want to make this affordable for you so we’ve set it up the options for you to pay in installments. Limited space is available – 6 week and 12 week session options.
NOTE: You must call to preregister and prepay to join us. If you choose to take advantage of our installment plan for payment, we will need to keep your credit card on file to fulfill the remaining installments. When you call to prepay and preregister we will only charge that first installment. Please be sure to mention when you call whether you are signing up for the 6 week session or the full 12 week session and whether you are paying in full or choosing the installment plan.
FREE DEMOS to TRY IT OUT:
We are so confident that you will want to be part of these fitness sessions that Trish is offering several FREE DEMO classes for you to get a taste of what it’s all about. Call to register and sign up for these FREE sessions – hurry they’ll fill up fast!
DATES/TIMES for FREE DEMOS:
Wednesday, January 4th & Friday, January 6th – 4:00-5:00pm
Monday, January 9th & Wednesday, January 11th – 4:00-5:00pm
Meet Trish inside the CNY Healing Arts Center in the waiting area, 191 Intrepid Lane.
Testimonials:
“Trish is energetic, enthusiastic, and sincere. Her support and encouragement make me want to keep working hard, even on the days we don’t work out together. Trish is knowledgeable and truly does care about the people she works with. Her goal is to get us to reach our goal.” ~Lynne 40, Nantucket MA
“Trish’s 6-week program was EXACTLY what I needed. It was difficult, but so empowering and I bonded with Trish and my fellow bootcampers. I feel stronger every day; this program has set me in motion to follow through with my goals and commit to a lifestyle that will make me the person I deserve to be.” ~Jess S. 35, Nantucket MA
Talking Yourself Healthy
5, 4, 3, 2, 1….Happy New Year! This is the time of year when most of us begin thinking of our goals for the year ahead. The one right at the top of the list—weight loss. We prepare by buying special foods, exercise equipment, vitamins and supplements which are helpful for our bodies, but perhaps one of the most important and loving things we can do for ourselves is to prepare our minds.
Negative self-talk influences our behavior. First we indulge a little at that holiday party with a dessert. We get home, feel guilty, and eat a little more thinking, “Well, I’ve already blown it today, I may as well indulge a little more.” Or, we look in the mirror and change out of that shirt and put on a baggier one because we feel it covers up what we perceive to be our flaws.
Step One: Love the body you’re in now and give thanks for it! Our bodies were miraculously created and allow us to be with the ones we love and do the activities we desire! The law of attraction can be applied to our bodies: if we think negative thoughts about our bodies, our bodies will respond accordingly. Louise L. Hay said in her book, You Can Heal Your Life, that “The excess weight is only an outer effect of a deep inner problem. When we feel frightened or insecure or ‘not good enough’, many of us will put on extra weight for protection.”
The best weight loss tool we may purchase this year is an empty journal. Let all your feelings spill out on paper. Write down your fears, write down your insecurities. Take it one step further and ask yourself why you feel like that and what you’re trying to protect yourself from.
Your Healthy Diet During Pregnancy
CNY Healing Arts is pleased to share the information below that was provided to us by March of Dimes, working together for stronger, healthier babies.
Your healthy diet during pregnancy
It’s important to eat smart and make healthy food choices to support your baby’s growth during pregnancy. Try to eat foods from each of the five food groups every day. They provide important nutrients that you and your baby need.
In general, most women need around 300 extra calories per day during pregnancy. (One extra healthy snack, such as four fig bars and a glass of skim milk, will provide these calories.) However, the exact amount of extra calories you need depends on your weight before pregnancy. Talk to your health provider to learn more about a healthy eating plan that’s right for you. Be sure to watch your serving sizes; you may be eating more than you need to.
Remember: Fatty foods (like doughnuts and chips) and sweets (like sodas, cookies and candy) don’t give your baby enough of what he needs to grow.
Healthy eating hints
Meals: Eat four to six smaller meals a day instead of three bigger ones to help relieve the heartburn and discomfort you feel as your baby grows bigger.
Snacks: Cheese, yogurt, fruit and vegetables are good, healthy snacks. Peanut butter and nuts are also good, if you aren’t allergic to them.
Liquids: Drink at least six to eight glasses of water, juice or milk every day.
Vitamins: Take a multivitamin or prenatal vitamin every day. Ask your health care provider if you need to take an iron or calcium supplement, too.
Caffeine: Limit the caffeine you get each day to 200 milligrams. That’s about the amount in one 12-ounce cup of coffee. Caffeine amounts in coffee depend on the brand you drink and how it’s made. So check the label on the package, or ask at your coffee shop. Instead of drinking regular coffee, try coffee that’s decaffeinated (has a smaller amount of caffeine). Caffeine is also found in tea, chocolate, soda and some over-the-counter medicine. Read labels on food, drinks and medicine to know how much caffeine you’re getting.
Foods to avoid
Some foods can make you and your baby sick. Avoid these foods that can cause food poisoning or contain harmful chemicals:
- Raw fish, especially shellfish
- Soft-scrambled eggs and foods made with raw or lightly cooked eggs
- Unpasteurized juices
- Raw sprouts, especially alfalfa sprouts
- Unpasteurized milk and any foods made from it
- Unpasteurized soft cheeses, such as brie, feta, Camembert, Roquefort, queso blanco, queso fresco and Panela
- Herbal supplements and teas
- Fish that can be high in mercury, like shark, swordfish, king mackerel and tilefish. It’s OK for pregnant women to eat a limited amount of fish that have small amounts of mercury. You can eat up to 12 ounces of these fish a week. The 12 ounces can include shrimp, salmon, pollock, catfish and canned light tuna. Don’t eat more than 6 ounces of Albacore (white tuna) in one week. Always check with your local health department before you eat any fish you catch yourself.
- Raw or undercooked meat, poultry, seafood and hot dogs. Deli meats (such as ham and bologna) can cause food poisoning. Avoid them or reheat them before eating.
- Refrigerated pates, meat spreads or smoked seafood. Canned and shelf-stable versions are safe.
Beginner Yoga Workshop Series starting January 2012 in Syracuse
It’s easy to get caught up in the hustle and bustle of the holidays. Our bodies and brains can become out of sync and that’s when stress creeps in. Yoga allows us to hit the reset button and restore harmony to our systems through the breath/body connection. This week, give yourself the gift of yoga and slow down your body so your mind can catch up. Stop in for a class with us – check out the online calendar for all locations.
In Syracuse starting in January we have an amazing workshop series to offer, call today to sign up and it includes unlimited classes during the month of January – 315.671.5755.
Dates: Sundays – January 8th, 15th, 22nd & 29th – 1:00-3:00pm – cost $90
This workshop is designed for people looking to begin a yoga practice or get a great refresher for an existing practice. It includes four two hour classes where we’ll lay down a solid foundation to enhance your yogic experience. History of yoga, Yogic breath work, postures, proper alignment and health benefits will be broken down and discussed and put into practical application in a safe and supportive environment. Workshop taught By Trish Gallen, RYT yoga instructor and certified personal trainer, who trained at the White Lotus Foundation in Santa Barbara, CA.
Cost is $90 for the four week course and includes the four two hour classes as well as unlimited yoga classes during the month of January 2012 at CNY Healing Arts. Space is limited. Call 315-671-5755.
This is a great gift idea for someone interested in starting yoga!!! The holidays are coming soon!! Also- GREAT for runners and athletes to add to the fitness routine. ALL levels are welcome- Yoga is for everybody! Start off 2012 with a healthy step. Yoga is happiness.
New Year’s Day Dynamic Vinyasa Class in Syracuse
Join Trish Gallen on New Year’s Day for a 2 Hour Dynamic Vinyasa Class. Start the first day of 2012 on the right foot with a juicy yoga practice. There will be plenty of sun salutations and spinal twists to cleanse, detoxify and rejuvenate your body and mind. Trish always hand picks her playlist for every yoga class so you can be sure there will be vibrant music and best of all, great company!!
New Year’s Day Vinyasa Yoga Class
Sunday, January 1, 2012 – 11:00am-1:00pm
191 Intrepid Lane, Syracuse, NY
Fee is $15 and you must pre-pay by Friday Dec. 30th to attend this special class. Call 315.671.5755 to register and ensure your spot, spaces will fill up fast!
New Year’s Eve Yoga & Kirtan Celebration – Syracuse, NY
New Year’s Yoga Kirtan Celebration
December 31st, 1:30-4pm $25/person
CNY Healing Arts Center at 195 Intrepid Lane, Syracuse, NY
Call 315.671.5755 to RSVP – space is limited so sign up soon!
Join us for this special New Year’s Eve event with Cynthia Powers-Broccoli, yoga instructor, and the incredible Kirtan band, The Now, with Mark Nanni and David DeSiro. This promises to be a powerful afternoon of giving thanks and praise through sacred chanting and yoga! Welcome 2012 in with grace and gratitude at this amazing live music workshop! It’s not to be missed! Includes light refreshments.
About Cynthia:
A 1993 graduate of Boston College, Cynthia worked for many years in New York City, Los Angeles, and London as an executive recruiter for the Financial Services Industry. Seeking balance amid a stressful career, Cynthia became a student of Yoga seventeen years ago– and her passion ignited. Yoga transformed her life. She became a 200-Hour Certified Yoga Instructor in 2005 in order to help others reconnect to their inner Guru through the healing benefits of yoga. Cynthia believes that the spiritual and sacred aspects of yoga should be honored in every yoga class. Her classes are infused with the energy and vibration of her many Gurus – Yogi Bhajan, Gurmukh Kaur Khalsa, David Life, and Sharron Gannon – to name a few. She teaches Yoga for Fertility, Couples Yoga, and Vinyasa Flow at CNY Healing Arts Center. She loves incorporating a mix of ancient Sanskrit chants and spiritually uplifting songs with modern, soulful music for a dynamic and fun flow class.
About Kirtan:
Kirtan is a musical call and response where the “band” calls and the “audience” responds. In reality, however, we are all the “band” and the “audience” is the Divine. We chant to the different forms of the Divine, mostly in Sanskrit. Don’t worry if you’ve never been to a Kirtan or don’t know Sanskrit: you can learn the music and the words on the spot, and although everyone is encouraged to sing, you can also feel free to dance, clap, or even just quietly meditate upon the music and the occurrence of the vibration of the mantras. Kirtan is a form of Bhakti (devotional) Yoga.
Here are a few words on chanting from a Thanksgiving message from Sai Maa Laxmi Devi: “Chanting is like vitamins or a tonic—it nurtures and nourishes our inner being, our subtle being. As when we eat food to nourish our whole body, when we chant we please the Atma. We get intoxicated by chanting our Beloved’s name. Chanting rejuvenates the whole being. Chanting brings the mind to the heart and the heart to the mind. Chanting with devotion is pure bhakti: when we get lost in the chant, our devotion has increased to a point where we become the name we are chanting.”
Why Yoga?
I’ve been a pretty active person my whole life. I was on my first swim team at five years old and I played on team sports up and into college. After college, and I guess missing some of that excitement and drive to be active, I started signing up for little road races. A few 5k’s here and there. I liked running but it was a constant struggle. It hurt, I gasped for air and I was slow. Although it was not my strong suit (to say the least), I still kept at it – even in the middle of a 3 mile loop when I felt like I was going to die, something about it kept me going. Maybe it was the buzz after the run, or the sense of accomplishment. In any event, I kept at it and in my first few years of running these little road races I began to realize that a huge chunk of my happiness was centered around being physically active. If I had a issue that I was battling with emotionally after a nice long run, I’d normally have it ironed out in my head and be a little more at peace. It had become my meditative movement and I began to need it not only for the physical benefits but, more importantly, for the emotional benefits as well.CNY Healing Arts Yoga in Syracuse, Rochester and Latham, NY
November 29, 2011 by admin
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Reconnect with Mother Earth
There are so many ways to connect with others in this day and age of iPhones, Facebook, Twitter, blogging, YouTube and more. It’s fun and easy to do but we must be sure that connecting via technology is not the only connecting that we do.
Make time each day to step outside, look up at the sky, take in the fresh air, listen to the birds and feel Mother Earth beneath your feet as you reconnect with nature. There is no need to do anything except enjoy the moment and mindfully take it all in. Allow your heart to connect with the essence of this world, open up and listen to your intuition.
We lead such busy lives that we can sometimes allow it to run us. Take control of yours today by making some time to pull away from technology every day, even if it’s only for a few moments. You’ll find a deeper sense of belonging growing inside of you as you reconnect to life and nature.
This is the first step in becoming connected and aware of life around us. At CNY Healing Arts we offer yoga, meditation classes and workshops which our clients find extremely useful for fostering a greater connection to the universe as well as cultivating an ability to live in the moment, the now. Check out our online calendar for some upcoming events and please join us for a class or workshop with like minded people looking to create more peace and love in this world while making it important to connect with nature and life all around.
Your Body is a Temple: Honor It!
We believe you should treat your body like it’s a temple and honor it by taking the best care of it that you can, after all, it’s the only one you’ve got. There are so many things you can do each and every day to give thanks to your body. When you’re body is taken care of well you feel good, you are able to do more, it doesn’t hold you back with aches, pains and limitations. Learn to listen to your body and inner voice, it’s there to help you keep it working at it’s best.
What does this mean and how do you apply it to your life and your body? There are so many ways for you to give thanks to your body and honor it, below are just a few.
- Daily Meditation: even if it’s just 5 minutes of closing your eyes, sitting still and focusing on breathing in and breathing out.
- Yoga: daily, weekly, an at-home practice and/or on the mat in our studio. This will help you connect your body and mind for a more balanced way of living.
- Massage: this may seem like it’s a “treat” or an “indulgence” or something that people only do when they have aches and pains. Not true. Massage can simply be looked at as being proactive about your health and well-being. If you take vitamins to keep yourself healthy, why not a regular massage?
- Acupuncture: this Eastern practice is again not just to be utilized when you are having a health problem, look at it as a way to stay healthy, and keep feeling good.
There are many things you can do to take care of yourself. The point is to be sure to look at them as necessary, and do them. Remember, you’ve only got one body! Please allow us at CNY Healing Arts Center the opportunity to assist you. We would love to be of service.
SYRACUSE:
191 Intrepid Lane, Syracuse, NY 13205
315.671.5755
ALBANY:
38A Old Sparrowbush Road, Latham, NY 12110
518.724.5750
ROCHESTER:
2244 East Avenue, Rochester, NY 14610
585.244.1280 ext. 2
