Whine Less, Breath More

by Diana Jonas, PMP

Susan Lee has a high stress job as director of Provincial Court Operations for Toronto: 10 facilities, 1200 staff, and a constant barrage of issues to manage. “I can’t clearly think through a problem and identify a reasonable solution without slowing myself down, removing myself from the problem emotionally, physically and intellectually. In order not to panic, I try to invoke an internal calmness by practicing the fundamentals of Yoga,” Lee says.

The ability to put things into perspective, to take time to reflect instead of leaping in and reacting to a crisis at work – “I didn’t learn these things from a management course; it came from learning how to slow my mind and body down and allow some time to meditate,” Lee says. “The practice of Yoga makes me a kinder person and helps bring balance and a reasoned approach to solving problems in the workplace.”

Like an increasing number of executives from Silicon Valley to government offices, Lee has disciplined herself to find the time to meditate before making critical decisions. There is a big ROI from improving your physical and mental fitness.

In its report, Increasing Physical Activity – Building Active Workplaces, the Canadian Fitness and Lifestyle Research Institute encourages managers to be physically active – for their own sake, and to serve as role models. The Ontario government recently identified an organizational health and wellness strategy for its workplace in its HR plan. "We acknowledge the importance of active living and will be undertaking a comprehensive review and developing a strategic framework and strategy in the coming months," explains Gordon Smith of the Ministry of Government Services.

Governments should be concerned about executive burnout. One outcome is absenteeism. But for many public servants, ‘presenteeism’ – being on the job more than one should be, is their response to job stress and overwork. That has its downside for one’s work-life balance.

One action, suggests the Ontario government’s Active 2010 team, is to ‘take back your lunch’, stop working so much, and do something fun.

Another is to improve your flexibility and strength. If you think that is the opposite of ‘fun’ you’re not alone. But numerous programs that emphasize stretching and balance, stress reduction and overall health are gaining in popularity. Exercise releases endorphins, the chemicals produced in the brain that provide relief from stress and pain. According to the Canadian Mental Health Association, vigorous exercise isn’t needed. Surprisingly, meditation, massage therapy and breathing deeply all cause your body to produce endorphins naturally. A bonus of doing this in group exercise classes is it brings you into contact with other people in a positive environment.

Yoga has been around for 5,000 years and Pilates for about sixty. Both of them are gaining in popularity with executives. No longer esoteric, they are portable and adaptable to anyone’s lifestyle. Both can help relieve: insomnia, tension, stress, anxiety, depression, anger, creative block, low self-confidence/esteem, back/knee pain, scoliosis, poor posture, arthritis, poor digestion, constipation, headaches, chronic fatigue, chronic pain and weight gain. They both bring a cooler, more objective mind.

Carmela Savoia is one of the top personal wellness instructors in North America. She teaches elite athletes and power executives alike to ‘massage their internal organs’ in her Tantric Yoga class. “Yoga takes the edge off their day,” explains Savoia. “It smooths out things, allows them to go slower. Not to be less productive, mind you, just to work with less tension and less reactivity.”

Twenty years ago Savoia can be credited for bringing Yoga in from the ‘edge’ to one of the largest mainstream fitness studios in Toronto. This was back in the day when Yoga fit tightly within the purview of the Birkenstock crowd. Somehow taking a Yoga class in a gym rather than a studio ‘normalized’ it. As many people attend Yoga classes today as fitness classes. And it’s not just women or metrosexual men either. “I worked with Maple Leaf’s goalie Ed Belfour for years,” says Savoia. “It doesn’t get any more macho than that”.

Savoia and Alexandra Leikermoser, founder of Yogagurl, and creator of the ‘whine less, breath more slogan’ work with executives everyday helping them to fuse their minds, bodies and spirits with the ‘practice’ of yoga. There is nothing ‘crunchy’ about these women. Savoia was voted one of the ‘hottest women in Toronto’ by the Toronto Star. Through Tantric Hatha or Tantric Power Yoga, her “ultimate goal is ecstasy and enhancing human experience”. She is ambassador for trendy Lululemon Athletica. If getting to a studio to take a class is out of the question, you can pick up one of her videos (Hatha - tone and flexibility or Ashtanga - strength and stamina) at Lululemon and practice on your own (or visit www.purelytantric.com to order). She warns beginners to watch the video first, before attempting to follow along.

Leikermoser tells us that in the past year her Yoga classes for corporate clients have more than doubled, as companies are increasing their investment in the wellness of their workforce. For Leikermoser, the cheeky sayings on her clothing reflect her attitude that it's important to make Yoga fun for beginners and advanced students alike: "not fun, not done," she warns. Asked how long she thinks we'll be surfing the Yoga wave, she quips, "Oh yes, Yoga, the 5000 year old trend."

Savoia highly recommends executives practice meditation. “The thing about yoga and spiritual training is that no one can do the work for you, you have to do the work yourself. In ancient times the purpose of doing the [Yoga] pose at all was so you could sit longer in a meditation pose. We have to go through the body first to get to the mind. Executives who work with me, their minds are so busy and cluttered they don’t’ even know what it is to sit for a moment, there are too many fluctuations of the mind. If the body is not still the mind will never be still,” says Savoia.

If Yoga seems like too big of a stretch (pun intended), then Pilates may be just what the doctor ordered. Dr. Bryan Sher, a chiropractor, is founder of the Rosedale Wellness Centre (416-975-0499) in the heart of Toronto. ‘Many disciplines, one philosophy’ is his slogan and he believes so strongly in the benefits of Yoga and Pilates that he runs a fulltime Studio as a key part of his medically supervised inter-disciplinary wellness facility. “Pilates is an integral part of our physiotherapy and rehabilitiation programs and is an excellent companion to both chiropractic and massage therapy. For women, the focus on spinal health in Pilates is key because as they age the risk of osteoporosis increases,” says Dr. Sher. His wellness centre follows the four cornerstones of health: optimal posture, regular exercise, ideal nutrition and mental and spiritual health. Yoga and Pilates is not an ‘add on’ but a fundamental part of his programs. “Our centre is unique in that it encompasses a holistic approach to health— all under one roof. The results speak for themselves; even in the most challenging cases. It’s one thing to say you are a wellness centre and it’s another to truly have an integrated approach. In my opinion, any wellness centre without Yoga and Pilates is missing a vital component of health and wellness,” says Dr. Sher.

The spine is central to our body and research shows that strengthening the spine is key to not getting injured or throwing out your back. Patients are encouraged to use either Yoga or Pilates as an opportunity to explore and discover patterns of physical use thus becoming an active participant in their own healing process. “Pilates focuses on balancing work around the joints so people feel stronger, more supported and more flexible after just one class,” says Dr. Sher. The fact that the centre includes a Yoga and Pilates studio allows them to control the outcomes for clients to get better results. The centre promotes integrated wellness and has a full gym equipped with cardio machines and personal trainers on staff. “ There are less excuses because clients find it easier to be able to follow through with recommendations to exercise when it’s right there,” explains Dr. Sher.

Margot McKinnon, Director of Body Harmonics Pilates in Toronto explains that Pilates was designed to strengthen the body from the inside out, working on deep core structural muscles, releasing muscle tension associated with chronic holding patterns and misuse to increase co-ordination, flexibility and body-mind awareness. “We focus on the process instead of merely doing an exercise,” says McKinnon, “that’s why Pilates is called the ‘intelligent’ work out and is perfectly suited to executives who love to analyze. Pilates improves your posture, so you reduce low back and upper back problems or repetitive strain injuries from working on computers.”

There are six ruling principles of deep muscle conditioning with the Pilates Method. They include: Breathing, Concentration, Control, Centering, Precision and Flowing Movement (for a full description of these see more information on the CGE website). Pilates is not just for women. Joseph Pilates originally designed it for his own needs. McKinnon concludes, “It is a phenomenal work out. Every exercise is a full body exercise so it can really feel like boot camp.” In fact, Body Harmonics has a Men’s Power Pilates Boot Camp class specifically tailored to men because they are naturally (in most cases) stronger in their upper body. So in Boot Camp the focus is on the upper body and integrating those muscles into every exercise to target the areas men are most interested in: abdominals, back strength, power in the legs and a strong upper torso.

Alexandra Leikermoser advises it is easy to get started. Before you start, treat yourself to a pair of ultra comfortable and practical Yoga pants (also good for Pilates) – sports shorts just don’t work (men can wear sweats). No shoes are required for Pilates or Yoga which is great because ‘cool’ Yoga pants are not cheap, in fact, this investment alone is bound to spur you on. Leikermoser of Yogagurl has taken Yoga apparel to a new level with a modular approach to the clothing that lets ‘Yoginis’ layer their outfits to warm up or cool down as needed. Her pragmatic design aesthetic also includes cheeky sayings like Buddha pants, Chakra tanks, "Kiss my asana" underwear and capris or "Whine less. Breath more" t-shirts. Commenting on her "I'd Rather Be In Savasana" tank top, Leikermoser explains that "an asana is a posture/pose. Savasana is the resting pose (corpse pose) that ends each yoga class: (sav)asana." You can buy them at select stores, Yoga studios or from her website: http://www.yogagurl.com/ which also lists resources like "Yoga where you are" which provides Yoga instructors to individuals or groups who want the convenience of 'in house' private or semi-private instruction.

If getting to a studio to take a class is out of the question, you can pick up a video (like Savoia’s Tantric Power or Tantric Hatha CD/video series). But it’s more fun in a group, and there are benefits to breaking up your day with a regular session over catch-as-catch can on your own.

Or you can go further and organize a class in your workplace or a workplace special event to introduce staff members to the benefits of exercise such as Pilates or Yoga. Find a certified instructor ($50 - $70 an hour). Find a room that can be cleared, with a carpeted floor. Participants can bring their own mat. Some instructors may need access to a CD player/tape deck. Sessions can run from 30 to 60 minutes.

Aesthetically Pilates and Yoga have two major benefits. Your muscles get longer and leaner and because your posture improves you look taller and more slender. McKinnon, Savoia and Leikermoser all agree that there are specific benefits for executives who do Yoga and Pilates. “If you move better you feel more grounded in your body and go through your day a happier person. It’s simple,” says McKinnon. The more you connect to yourself the less stressed you will be with more confidence which aids in decision making, problem solving and controlling your emotions. “When that happens you start to realize that fitness is not a means to an end, it really is a lifestyle choice,” says McKinnon.

If you’d rather be in ‘Savasana’ or practicing the ‘Method’ (i.e. doing Yoga or Pilates) look for more information connected with this story on the CGE website. It will help you get started safely on your personal journey.

The next time you find yourself wondering how to cope with it all, or rushing through lunch at your desk, consider riding the prana (life force) wave instead. Whine less. Breathe more.


Diana Jonas PMP, is a certified aerobics instructor who teaches a Yoga/Pilates fusion class ‘East meets West’ at the Rosedale Wellness Centre (416-975-0499). She works for the Ministry of the Attorney General with the provincial government.


Supplementary information

If you’d rather be in ‘Savasana’ or practicing the ‘Method’ (i.e., doing Yoga or Pilates) here are some tips and resources to start you on your personal journey.

Advisory

·     You may not experience immediate, dramatic results from your Yoga or Pilates sessions. Keep in mind that the benefits take time. Just learning the breathing for Pilates or Yoga and perfecting Asanas (postures) and exercises can take years. So please remember this while attending any class or practising on your own and be compassionate with yourself, other students and instructors.

·     Yoga and Pilates classes are not intended to replace physical therapy. Please consult with your doctor to ensure you are prepared to begin the practise of Yoga or Pilates if you currently suffer from or have had prior health problems that may be irritated by a new form of physical activity; as well, please inform the instructor if you have any conditions that may hinder your progress (for example high or low blood pressure, spinal injury, sciatica, muscle injury, trouble with bones, rheumatism or arthritis, eye troubles, endocrine condition, chronic disease, acute pain, psychological disorder, nervous tension or anxiety, etc.) If you do have any special conditions, it is generally recommended that you begin by working with a certified instructor rather than on your own at first.

·     For yourself and other students, do not attend classes if you are feeling ill (fever, cold virus, allergies). Wait until you are feeling better before returning to the class.
·     If you plan to start practicing Yoga or Pilates by yourself, try to attend some classes first or work with an instructor one on one until you have achieved a safe comfort level. Listen to your body at all times. The wonderful thing about group Yoga or Pilates classes is you are always working individually in a non-competitive environment. Also, a major benefit of working in a group or private setting with an instructor is that you will learn about the risks of improper alignment and execution (of either postures or exercises) customized to your own body and limitations!

·     If you plan to use a video, always watch the video in its entirety first. Ensure that it is produced by a certified instructor.

·     Drink much more plain water than you think you need, develop this habit, and continue it. Try to avoid or reduce caffeine consumption on the days of practise, or better still eliminate it all together.
Adapted from Yoga Where You Are website


Here’s Ho w You Can Get Started Now

Options:

·     Remember, starting slowly is very safe for most people. See your Doctor, Chiropractor and/or visit a wellness studio if you are not sure.

·     Visit a studio (or gym) nearby and take a Yoga or Pilates class. Remember to tell them if you are a beginner or have any health issues.

·     Or, call up a studio near you and book a private lesson, the instructor will fit the class into your schedule.

·     Go online and find a Yoga instructor to come to your home for a private or semi private lesson: visit Yoga where you are.

·     Purchase a video or audio CD, watch it first and then try it. Carmela Savoia’s videos: Tantric Hatha Yoga for tone and flexibility and Tantric Power Yoga for strength and stamina are available on e-bay or www.purelytantric.com. Margo McKinnon has two Pilates audio CDs which may be purchased at http://www.bodyharmonics.com Volumes I & II: Fundamentals + Building Blocks .

·     Pick up some comfortable and inspiration clothing for your works outs from YogaGurl.

·     Organize a weekly class in your workplace or a workplace special event to introduce staff members to the benefits of exercise such as Pilates or Yoga.

§     Note – you will need to find a certified instructor and he/she will need to be reimbursed an hourly rate of approximately $50 - $70 an hour but that is negotiable. Try to find a free location/facility nearby or right on site. All you need for Yoga or Pilates is a carpeted floor and participants can bring their own mat. Some instructors may need access to a CD player/tape deck.

§     If you are in a position to raise more money than just covering your expenses (for the hourly rate for your instructor) the profits should ideally be donated to a local health charity. In addition, think about negotiating with your instructor to contribute all of the money (expenses and profit) for a designated period of time to your local health charity (such as the duration of the Federated Health Campaign in the OPS).

§     Here is a sample waiver [insert link to waiver] used for FHC in the OPS workplace. Please note that this waiver does not constitute legal advice and is intended to get you started. Please consult your own legal and human resources team first to find out about any insurance, liability or safety issues and have them approve your plan and waiver.

Great Ideas for the Truly Inspired

Kick off Healthy Workplace Week - with Yoga or Pilates or a Fusion class

·     Healthy work place week - October 23 - 29 2006

·     Federated Health Campaign – summer, June or July

Become an ambassador for active living at work

·     Create a Business Case for Active Living at work

·     Active 2010 – get involved


Advice, Inspiration, Definitions

·     Core training workouts strengthen the deepest layers of your abdominal and spine extensors – especially those that use stability balls and other kinds of balance tools or exercises like Pilates and Yoga.

·     Pilates workouts can be done either on mats or machines. You can now find Pilates classes at over 50% of fitness facilities. There are many different styles to try.

·     Yoga is ancient form of exercise that is becoming more and more mainstream. Again, there are many different types of yoga. One that is hot right now is called Hatha yoga. The word Hatha means force or determined effort and it is actually derived from two Sanskrit words. Ha meaning Sun and Tha meaning Moon.

·     Health Canada recommends 30 – 60 minutes of activity every day (walking, playing with your kids, gardening). In terms of workouts, choose a variety of activities from each of the 3 groups: Endurance, Flexibility and Strength. Canada's Guide to Healthy Eating and Physical Activity

·     Benefits of regular physical activity and healthy eating, risks of inactivity and unhealthy eating Canada's Guide to Healthy Eating and Physical Activity:

Benefits of regular physical activity and healthy eating:     Health risks of physical inactivity and unhealthy eating:
Better health     
Premature death and disability
Look, feel and perform better     
Heart disease
Stronger muscles and bones     
Obesity
Weight control     
Osteoporosis
Better self-esteem
High blood pressure
Feeling more energetic
Type 2 diabetes
Continued independent living in later life
Stroke
Some types of cancer

·     What is meant by ‘healthy living’? “As it applies to individuals, healthy living is the practice of health enhancing behaviours, or put simply, living in healthy ways. It implies the physical, mental and spiritual capacity to make healthy choices. At all levels the social, economic, political, cultural, and environmental conditions which support health must be in place for healthy living to become a reality.” Public health agency of Canada FAQ

·     Definition of Tantra - “Tantra is the oldest spiritual system of India, it weaves together the elements of science magic and ritual for personal fulfillment, with the view that the highest fulfillment lies in self knowledge it is not a religion but the systemized study of self actualization, thru mind body training and development. AS such it has been practiced in one form or another by cultures worldwide and comprehends elements as diverse as psychology, art, love, exercise, sex and religion. Tantra’s ultimate goal is ecstasy in art and love as in career and every other realm of human experience.” Carmela Savoia, Welleness/Yoga Expert

·     Definition of Pilates – “The attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure.” Joseph Pilates, 1945

·     Benefits of Yoga also helps speed the healing process when individuals have suffered injuries, by allowing the student to slowly improve mobility, with awareness, regenerating muscle strength, flexibility and suppleness in & around the injured area.

·     Principles of deep muscle conditioning with the Pilates Method

1.     Breathing, the most important precept of the Pilates method is deep breathing. For the human body to work effectively, the muscles must be charged with oxygen throughout an exercise. Full and thorough inhalation and exhalation are part of every exercise. In Pilates, breathing is coordinated with the specific movement that forces the practitioner to concentrate and to integrate the entire body into that one movement.

2.     Concentration, the first thing the Pilates method engages is the brain, as practitioners must focus attention on the mechanics of the work they are doing. In order to physically locate and activate specific body muscles and consequently accomplish specific movements you must concentrate.

3.     Control, the Pilates method demands that an individual achieve and maintain full control of all body motions within a prescribed movement. Flailing arms and legs are definitely not consistent with the method. Total control is demanded of the entire body, not just the larger motions of arms and legs, but the position of fingers, head and toes, the degree of back arch, pelvic tilt, rotation or wrists and turning in or out of your legs, hips or ankles. Control is important to accomplish a graceful movement; but more importantly control maintains the positioning of joints and therefore maximizes the efficient use of specific muscle groups in undertaking the exercise.


4.     Centering, Joseph Pilates insisted that all body movement radiated from the centre core of the human body. Pilates defined the core as that part of the human body that forms a continuous band, front and back, between the bottom of the rib cage and the line across the hipbones. By strengthening and then always using the body’s centre core, greater control and precision in movement is achieved.


5.     Precision, practicing the precision of controlled body motion and body placement will develop grace and fluidity for all movement. Precision, however, will only be achieved with concentration and full control of body movement.

6.     Flowing Motion, every movement in the Pilates method repertoire is even and controlled presenting an appearance of grace and fluidity. The ease of motion comes from the precision and control that are fundamental to the proper executive of the exercises.

·     Namaste – this is generally said at the end of a Yoga class and roughly translate as “The light (prana/life force) inside of me acknowledges the light (prana/life force) inside of you”.

·     Cost benefit analysis of taking back your lunch: One study found that “lost productivity from presenteeism was 7.5 times greater than productivity loss from absenteeism. For specific problems, like allergies, arthritis, heart disease, hypertension, migraines and neck or back pain, the ratio was more than 15 to 1.” The Employers Health Coalition of Tampa, Fla., 1999

·     Definition of Asana: An asana is a posture/pose. Savasana is the resting pose (carpse pose) that ends each yoga class. (sav)asana - one of the YogaGurl t-shirts reads "I'd Rather Be In Savasana".

·     Inspiration – exercise must be fun: George Sheehan, the philosopher King of running writes, “we seek physical fitness because we believe we have our bodies and want to do something to them, not because we are our bodies and wish to find out who we are. Fitness is important, not on the basis of longevity but on performance, not because it reduces risk factors for diseases, but because it contributes to growth…Exercise that is not play accentuates rather than heals the split between body and spirit. Exercise that is drudgery, labour, something done only for the final results is a waste of time.”

·     Don’t go it alone unless you have to: “When a fitness expert conveys goals to an exerciser, his or her vision can increase self-confidence in beginner exercisers by creating the belief that “if an expert thinks I can do it, then I must be able to do it,” explains Kathleen Martin Ginis, associate professor of kinesiology. “This speaks to the important role health and fitness professionals might play in increasing confidence and motivation among people starting a new exercise program.” From HealthyOntario.com

·     Keep the faith: “You may start a fitness routine with a lot of enthusiasm, but how do you keep it up? One of the most powerful ways to keep yourself on track is to listen to the messages you’re sending yourself. If you learn how to recognize what’s going on in the privacy of your mind, you can confront any negative self-talk that’s discouraging you from meeting your lifestyle goals.

The term self-talk refers to that subconscious voice inside your head that chatters away at you. Sometimes called egocentric speech or discursive chatter, self-talk can become as unnoticeable as the Muzak in the elevator. When self-talk is positive, it can cheer you up when things go wrong and encourage you to stick to your New Year’s resolutions.

Negative self-talk, on the other hand, can sabotage your best efforts at fitness, thereby draining your self-confidence. When you’re shopping for groceries, negative self-talk can lean over and tell you that you lack the willpower to resist those ketchup potato chips. Negative self-talk can tear your confidence to shreds.” From www.healthyontario.com