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Friday, October 11, 2024
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New Year, Still Running!

One race down, one to go!

It’s a New Year!  We are already a couple of weeks into it, and I haven’t written about it yet!  I have been out enjoying it, so that is my excuse.  Yep, no slacking here.  I have already run TWO races!  All in the same weekend.  What a great way to kick off a new year, and my Boston training!

Unfortunately, the races were in Disney, so that meant my family and I had to go all the way to Florida to enjoy the beautiful sunshine, just so mommy could run around the “most magical place on earth.” I am sure our children will forgive us someday for making them swim in the pool, meet all of their favourite Disney characters, and miss out on a week of school.

There certainly is something Magic about Disney. I must have believed in magic when I signed up for the “Goofy Challenge” (run a half marathon Saturday, and a full marathon Sunday).  I have never been in a race that had a start time of 5:30am. Again, I blame the magic, because it seemed just fine to get up by 3am to join 26, 998 (!) other runners for the half marathon on the Saturday morning.  It was so, so dark.  The hubs joined me for that race, so we huddled together and waited for Mickey Mouse to yell, “Ready, Set, GO!”

It was a great race.  So fun to run with my husband, and so fun to watch people pass by in ridiculous fun costumes.  We opted to take it easy, (especially as I would be waking up the next morning to run the full marathon!) so it was great fun to take in all of the sights (albeit mostly in the darkness).  I haven’t been to Disney World since I was eight years old.  Running down “Main Street USA” in the Magic Kingdom was exactly as I remembered it. Crossing the finish line with my husband was a great feeling!  We had accomplished so much before 7:30am!

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Sunday morning was round two.  The big one.  I met my fellow Boston runner, Kiska Colwill at the starting line.  Again, it was cold and dark.  We were so busy chatting when the gun went off, that I forgot to turn on my watch–I spent the first minute of the race (but, it felt like an eternity) trying to figure out how to start it (I guess I am not so tech-savvy under pressure).  The Disney Marathon was great.  Lots of sights, (especially when the sun finally came up) of all of the parks, smells (especially behind Animal Kingdom–ick) and sounds (lots of music and cheering, especially after the park officially opened for the day).

Crossing the finish line of my second race in two days was a great feeling.  Not one that I will feel again any time soon, but a good feeling nonetheless.  I am amazed at how great I felt in the days that followed (could it be the lounging by the pool, key-lime pie, sheer joy of watching my boys enjoy Disney, that distracted me?).  I did have an epic blister on one foot, but now that is long forgotten.

I would recommend the “Goofy Challenge” to anyone that wants a fun race weekend!  A great way to kick off a new year of running, indeed!

Update on The Run to Live

Scott Cannata dipped his toe into the Pacific Ocean in Port Renfrew, B.C. yesterday, bringing one long journey to an end.

You may have met Cannata when we spoke to him in September, or read the update when he won an iRunAward in November, or maybe you heard him talk to Mark Sutcliffe on iRun: The Running Show in December. Scott1_opt

Cannata, 25, decided to run across Canada, like his hero Terry Fox, to raise funds for cancer research.  The eight month journey began in St. John’s, Newfoundland on May 1, 2011 and covered 8,778 km through 10 provinces, raising $40,000 to fund future research grants.  The fundraising fell short of Cannata’s goal of $2 for every Canadian, however, it is inarguable that he inspired thousands of Canadians just as he was once inspired by a determined young man – and for each who go on to do something, no matter how small, the world will be a better place in immeasurable ways.

Congratulations, Scott, on your incredible accomplishments!

Young iRunner – Ewan Wilson

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Ewan is a bit of a dynamo but he’s not a traditional runner – he is built a bit more like a line backer. Running was something his parents did. Ewan joined in after spending a few years watching them train for, and run races. After a half marathon his mom finished, he saw her get covered to warm up in a “baked potato wrapper” and wanted one too. It will be a few years before Ewan runs his own half marathon so no mylar blankets for him … yet.

He has a cousin who is a natural runner and over the past few years they’ve taught Ewan that running isn’t about how he compares to his faster peers but how much he improves. Every race that he runs a wee bit faster, earns a new PB, his love for running is solidified further. Every second shows him that “trying your best is what matters” isn’t just a line that big people fee to kids. Ewan will tell you his favourite running moment was at the Perth kilt run. Being showered by a firetruck on a hot day can’t be beat… at least not for an eight year old. He has been a member of the Cornwall Multi-sport Club for two years and happily runs in their events. He’s looking forward to a new medal at Ottawa Race weekend this May. When asked what he wants to be when he grows up: a hockey player and a teacher… but he also says he’ll run for new medals too.

He recently was selected by a local Cornwall radio station (Variety 104) as their December Kid with Class. Here was his entry:

Canada currently sees 1 in 4 kids living sedentary lives. Ewan is an 8 year old on a mission to beat that trend. He owns video games, but is more likely to be found playing a sport… most sports… any sport!!!! He is a leader on his South Stormont Selects Novice C hockey team. (practicing, in borrowed goalie gear, with the team’s goalie so “she doesn’t have to do it alone”) He is an avid little rock curler, a sport he has played since he was 4! He can be found curling with kids his age, or his parents and grandfather at friendly bonspiels.

This year, after playing it at school, Ewan asked to join broomball. He is a now a member of the Finch Lightening Squirt team. For a sport that is similar and different from hockey, Ewan has decided it is just as fun. (He thinks “Coach”aka-Santa is the best coach ever!!!!)For his summers Ewan is found playing soccer in Long Sault, golfing at Archies or Cedar Glen and playing baseball with the Cornwall River Rats!

Just thinking about all that activity would make most kids tired…. but not Ewan. He runs too! He may not be the fastest but he is always proud of the progress he makes and the new friends he meets. Ewan is an alumni of Ottawa Race Weekend, The Heather Saaltink Run and The Perth Kilt Run. Not bad for a wee fellow who also maintains good grades and keeps his grandparents loved, busy and entertained! Ewan is a unique and special boy!

Great accolades for a fine young runner!

When I said I had a few questions for Ewan and in typical 8 year old boy style he responded with, “Is this a test.

Youth on the Run: What Do you like about running?

Ewan: I really like getting medals at the end and running with my family. It is fun and makes me stay active. Also when people cheer it makes me run faster… you know when they yell your name and don’t even know you? That’s cool.

Youth on the Run: What are your Goals –

Ewan: I want to run two kilometres in 10 minutes and not come in last. Also, my dad is going down. [They have a rivalry and Ewan is focused on running faster than his “old man” ] We are going to spend a weekend in Toronto and Ottawa this summer for the runs there. I just want to finish the ten kilometers in Toronto and run fast in Ottawa.” (10 K for Sporting Life 10 K race and 5K at Ottawa Race weekend.)

Ewan concluded with “I want to run all over the world and I want to meet more kids who run. Like Emma at Ottawa last year and Owen in Perth” – he then took off to go play some street hockey with his dad. A sign of a well rounded young athlete growing up in Canada. You have to have a variety right?

Best of luck to Ewan with all of his running and athletic goals. And good luck in Ottawa, we’ll be there watching and cheering.

~ Dave


Join The Young iRunner Challenge:

Are you a young runner, or do you have a child that runs? I am looking to gather some stories for a future article. Whether your child is either just getting into running or really into the sport, either for recreation or competition, I’d love it if you could have them write about how they got started, why they like running and what their future running goals are. And for the adults out there, if you ran in your youth, I’d like to hear form you too. There is no minimum or maximum length for the stories but if it is a child, it should be in their own words and include their age and hometown. Adults, you can leave out the age part if you wish but do note what age you were when you ran as a youth. Some entries may be edited for space purposes.

Optional: Include a photo, either posing or ‘on the run’ for inclusion on this blog.

Email stories and photos to dave@beachesrunner.com

I look forward to more submissions!

Vive les enfants!


beachesrunner

Follow Dave on Twitter

twitter.com/beachesrunner

Your voice counts as well – If you have any questions or topics you’d like to see addressed please leave a comment or email me at dave @ beachesrunner . com

Sweet Pepper Pasta Toss with Kale

When she read my post about my 2012 kitchen resolutions, iRun’s own Endorphin  Junkie sent me an e-mail recommending the following recipe (from allrecipes.com). I haven’t tried it yet but I will be posting my feedback when I do.

Ingredients

  • 1 (8 ounce) package uncooked farfalle (bow tie) pasta
  • 1 tablespoon olive oil
  • 1 medium red bell pepper, chopped
  • 1 medium yellow bell pepper, chopped
  • 1 cup roughly chopped kale
  • 4 cloves garlic, chopped
  • 1 pinch dried basil
  • 1 pinch ground cayenne pepper
  • salt and ground black pepper to taste
  • 8 ounces feta cheese, crumbled

Directions

  1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
  2. Heat oil in a skillet over medium heat. Stir in red pepper, yellow pepper, kale and garlic. Season with basil, cayenne pepper, salt and black pepper. Cook until vegetables are tender.
  3. In a large bowl, toss cooked pasta with skillet mixture. Sprinkle with feta cheese to serve

Athletics Canada matching contributions to Run Canada until January 30

While Run Canada Month isn’t until April, now is a great time to support Canada’s Olympic marathoners through Athletics Canada.

Until January 30, 2012, Athletics Canada will match contributions to the Run Canada initiative to a maximum of $10,000.  The money support Canada’s Olympic marathoners in their build up to the 2012 London Games so they will be prepared to compete with the world’s best.  This will include things like high altitude training camp, and being able to have their coaches and therapists with them.

100% of funds donated to the project through Athletics Canada will go straight to the Run Canada Initiative, and you will receive a charitable tax receipt.  For more information, visit Run Canada, or download the donation form here.

Keep an eye on iRun.ca and iRun Magazine for more information on Run Canada Month as April draws nearer!

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If you, or someone you know, is Running for a Reason, please send your story to webeditor@irun.ca and we might feature it right here on this blog!

Goal Setting With Jennifer Eberman

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By: Karen Karnis

It’s the New Year – with a crisp new training log and a clean slate, it’s a popular time to make plans.  But let’s face it – we often make New Year’s Resolutions we can’t keep, setting ourselves up for disappointment.  While it’s not always our fault, there are some things we can do to help make those plans stick.

Mizuno athlete Jennifer Eberman, a running coach with the University of Toronto Triathlon Club and high-performing runner and triathlete, understands that at this time of year, runners are feeling ambitious.  “January is a great time to take stock of your last year and think about what you’d like to accomplish going forward,” she says.

So how to go about it?  Eberman offers this advice:

“I think that setting realistic goals is important. Then break it down into smaller tasks that will help you get to where you want to be.  I also think it’s important to build in breaks or down weeks into any training plans that you develop. It not only gives your body a break, but it gives you some extra time every 4th or 5th week to devote to other activities that may be neglected on occasion.  Afterwards, you’ll come back a stronger runner and better rounded individual!”

Eberman is no stranger to goal setting. She started running competitively in grade 7, and took up triathlon about 7 years ago.  She has since completed 3 Ironman triathlons (a 3.8km swim, 180km bike ride, and 42.2km run), and over 20 marathons with a personal best of 2:54:08.

With an athletic resume like that, you know she’s spending a lot of time training.  In a typical winter training week, she does 5 runs (including 1-2 interval workouts and a long run), 2 indoor rides, and one or two swim or water-running workouts.  In addition to all of that and coaching at the University, Eberman works full time as a Chartered Accountant in a senior management position – so we also asked her advice on how to fit a training plan into a busy week.

“I try to get my workouts done in the morning whenever I can, as I feel like I’ve accomplished something before I even get to the office,” she says. “It also energizes me throughout the day.”

Running with a group helps too.  “I run with Stevenson Performance Running (aka Nic’s Angels) a couple of times a week.  I absolutely love running with such a tremendous group of women.  Nobody can push me as much – or convince me to go for a 30k run before work, starting at 5:15 am – like these girls can!”

Strangely enough, Eberman finds that all of her commitments actually help her to stay focussed.  “Often, having many tasks on my plate forces me to be as efficient as possible with both work and training!” When it comes to the coaching, she says, “helping others to train, cheering them on and seeing them accomplish their goals is often as fulfilling as doing it myself.”

Q&A with Jennifer Eberman

Mizuno Run Club: How was your 2011?

Jennifer Eberman:  it was a fun year for me!

My 2009/2010 years were extremely goal oriented in terms of specific races and times.  I was aiming for PB’s in the marathon and also competing at the Ironman Triathlon World Championships in Kona, Hawaii, so I had to be very regimented.  For 2011, my plan was to back off a bit, focus more on shorter distance running and duathlons, and have some fun running trips with my teammates and friends.  Although I didn’t PB, I had so much fun traveling to race in places including NYC, Montreal, Vancouver, Muskoka, Ottawa, Myrtle Beach and Philadelphia.  I ran quite a few half marathons and enjoyed being able to actually be a tourist on these trips as well, as opposed to simply want to stay off my feet and rest/prepare for my race.

MRC: Looking ahead, what are your goals for 2012?

JE: For 2012, my goal is slightly different.  I plan on running just as much, but I’d love to focus solely on the local racing scene.  We have quite a few events in Toronto, so I will choose a few.  Although I haven’t committed to anything yet, the Toronto Women’s Running Series and the Canada Running Series are always well organized and a ton of fun. Potentially an event at the Toronto marathon weekend as well!

MRC: What are your favourite Mizuno pieces?

JE:  I love Mizuno products.  My go-to running shoe is definitely the Elixir.  Having said that, I alternate between the support and neutral line and the Precisions are both feeling and looking pretty sweet these days! And in the winter, I would freeze to death without my Mizuno Breath Thermo gear.

MRC: What’s your favourite post-run snack?

JE:  Almond butter and banana on a whole wheat bagel!  But to tide me over, I love the Clif Builder chocolate mint protein bar.

MRC: What’s your favourite reward for a race-well-run?

JE: My favourite post-race treat would have to be wine!

The Top 5 Exercises For All Runners

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By: Michelle The Runner” Clarke

Core strength is extremely important for runners and these simple exercises can get your started. They are especially great for those new to running to help with awakening those running muscles and to help you run stronger and hopefully injury free. All of these exercises can be done at home or at the gym with just a few easy to find tools.

Everyone runner should have a stability ball and a theraband.  Both are great for core strength, injury prevention and injury rehabilitation.  These exercises can be done 2-3 times a week; they will activate your running muscles and create a strong foundation for all your activities.

With all exercises make sure you are using proper form and technique to get the desired effect.

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Week Two of Twelve

I’m almost finished week two of the twelve week weight training program I committed to this year.

So far, so good, basically. The first week was unbelievable exhausting. By day three, I dragged my tired body to the gym only to realize that I wasn’t even finished of the first week! I was shocked by how physically draining it was to focus on weights like that. Obviously, that’s not rocket science, but I haven’t stuck to a real weight training program (that required any more than weights twice a week) in about eight years.

(On a side note, I meant to take a picture of myself wearing a sports bra and shorts at the first, at week four, eight and twelve to see any difference. Since I don’t weigh myself, I figured pictures would be a good way to measure progress. I forgot to take any at the beginning though, so I’ll just start at week four.)

I wanted to talk about what I’ve been doing for the past two weeks. The first month of the program requires four days of weights, old school style. Chest/tris, back/bis, legs, shoulders/abs. To fit my life and workout style, I changed it around the slightest bit. The biggest difference between what I do and the program website is that I do cardio. And by “cardio” I mean run and hike with a 30lbs backpack. This program preaches getting fit without doing cardio for the first month, and while I don’t argue that works for some people, especially for someone starting new into fitness, no running is not an option for me. The end. I don’t know if that will make the changes less noticeable later on once cardio/interval training is introduced, I guess we’ll see.

Next, I super-set a lot of the exercises. For two reasons: one, because I have zero interest in spending an hour at the gym and by pushing the exercises into super-sets, I can bang it out in 25-35 minutes. Secondly, as far as maximum return on a workout goes, intensity is key. I’m not looking for hue muscles. I’d be flat out lying if I said that aesthetics weren’t (a big) part of why I’m doing this, but I’m looking for strength, not necessarily bulk. So while a super-set may require me using a slightly lighter weight, the trade off is worth it for me.

Also, I completely changed leg day. I changed it from hamstring curls and leg extensions (things that I see as utterly useless, to be bluntly honest) to barbell squats, jump lunges, jump squats, ball hamstring curls, calf raises and butt lifts on the exercise ball. It still gives me a really good leg workout, but won’t give me anymore bulk. I have large quads, and while I am actively trying to embrace the Thunder Thigh, I also have zero interest in making them any bigger. Plus (and perhaps more importantly), these exercises will be more beneficial for running.

Lastly, and I honestly think that this is the biggest flaw of the entire program, I work core everyday. For runners, a strong core can be the difference between injuries and running injury free. It can be a ten minute time difference on a long race. For weight lifters, a weak core can compromise your form to the point of injury. I alternate between planks and back extensions plus do crunches on a ball or old school sit ups at least each day I lift weights (sometimes, if I’m feeling ambitious, I do planks at home while I’m watching tv).

As far as the eating plan goes, I’m not really changing how I was eating. I eat mostly healthy, mostly fresh food with the occasional cupcake with ice cream thrown in. I do find that I need to eat more often or else I crash. I’ve been focusing on eating a snack between 9:30 and 10:00 in the morning and between 3 and 4 in the afternoon. Generally speaking, I’m in a constant state of hunger from 4:00 until I eat dinner anyway, and to be honest, at least making myself eat an apple and some almonds prevents me from eating cookies while I’m making dinner (usually).

So basically, my conclusion, thus far anyway, is: Weights make you tired and hungry. And make you kind of feel like a bad ass. Like I said, so far, so good.

Carrot-miso soup

I made this soup on Sunday after I had seen a similar recipe pop up in my google reader feed. Of course, the original recipe was titled “Cumin, coriander and ginger scented carrot miso soup” and on my second reading this morning, I noticed that there is no ginger in the ingredients (I’m sharp like that). If you wanted to add ginger, I would add it at the beginning, maybe 1-2 tbsp of the fresh grated stuff.

Ingredients:

  • Olive oil
  • 4 cups chopped carrots
  • 1 cup peeled and diced white fleshed potato (You know I left this out, right?)
  • 1 medium leek, sliced
  • 1/4 cup light miso paste
  • 4 tsp ground coriander
  • 3 tsp ground cumin
  • 6 cups water (I used vegetable stock instead but don’t do what I did. The miso makes the soup plenty salty enough.)
  • salt and pepper to taste
  • plain yogurt for garnish

Directions:

Add 2 T olive oil to a heavy bottom stock pot over medium high heat. Add the carrots, potato, leek, seasonings (except salt and pepper) and the miso. Stirring constantly until the carrots soften. Add water and bring to a boil. Let simmer for 25 to 30 minutes. Pour soup into a food processor or blender and mix until smooth. Return to pot. Heat until hot. Plating: Fill soup bowl with 1 cup of soup. Add a dollop of yogurt and stick a leek ‘straw’ into the yogurt.

Pilates and Your Personal Best

By Anita Ivic, Imprint Pilates

pilatesWhether you’re a walker, jogger, full marathon runner, a triathlete, a tennis player, or just your average exerciser, achieving your Personal Best is the ultimate goal. No matter how well prepared people are, few can sustain their best performance on their own (The New Yorker- Atul Gawande).

Pilates is a system of exercises designed to improve physical strength, flexibility, posture, while core conditioning, and also enhance mental awareness in order to support efficient movement. Incorporating Pilates as strength training into your program can help you achieve your personal best.

Pilates

The classical Pilates Method is based on exercises founded by Joseph Pilates during WWII and seeks to develop controlled movements from a strong core and it does this using a range of exercises to guide and train the body.

Modern contemporary methods and those taught at Imprint Pilates, such as the Stott Pilates Method is based on 5 key principles:

  1. Breathing
  2. Pelvic placement
  3. Ribcage placement
  4. Scapula movement
  5. Head and cervical spine placement

Through a series of controlled and often small movements on a mat or equipment, stabilizing muscles are recruited to develop the required strength. It’s amazing to see a wide range of students; including athletes attend introductory sessions, recruiting correct muscles for the first time to realize how ‘weak and shaky’ they are.

Physical Strength & Flexibility

Running, as I’m sure you’re all aware involves the utilization of large power generating muscles, which propel the body forward to generate speed, power and they sustain substantial aerobic effort for long durations of time. The utilization of these muscles, and their ability to push the body for long periods of time at high speeds, is increased when the skeleton is stable.

Pilates exercises target all the parts of the body. Often we think of Pilates as only working the abdominal muscles. Abdominal strengthening however is only a small component of Pilates as it also targets hips, knees, ankles and other body parts to ensure the joints are in a proper position to transfer the forces that the body experiences during running, cycling, cross country skiing or any other physical activity.

Pilates concentrates on strengthening stabilizing muscles, including the core and is often overlooked by many athletes. Strong core muscles, comprised of all abdominals (external and internal obliques, transversus abdominis , rectus abdominis) and back muscles allow efficient power transfer from the legs through the rest of your body. In contrast, with a weak core the small stabilizing muscles are not strong enough to hold the spine in correct alignment. The large muscles try to align and support the skeleton which decreases biomechanical efficiency. This in turn can slow the runner down, decrease their endurance and aerobic capacity or over time can lead to repetitive strain or chronic injuries.

If these small muscles, which Pilates exercises target and strengthen, can do their job properly then the large muscles will be able to generate the power and speed without interference.

Posture & Gait – Injury Prevention & Rehabilitation

The Stabilizing muscles that Pilates strengthens are also responsible for maintaining correct posture. When muscles fire incorrectly (because of injury, laziness or other environmental factors), they place unnecessary strain on the surrounding muscles, posture deteriorates and can result in pain. The same rings true for your running gait, if stabilizing muscles aren’t doing their job correctly, something can and probably will go ‘wrong’ at some point.

I have many clients with really simple problems, they come in looking for help, with chronic back, knee, hip, shoulder and foot pains, you name it, we’ve had it! Pilates was developed as a rehabilitative form of exercise, and through an initial postural assessment we help diagnose the problem often together with our onsite physiotherapist. The diagnosis, more often than not is that the pains are a direct result of incorrect core or other stabilizing muscle recruitment, throwing the rest of the body into a state of imbalance.

Lower back pain is amongst one of the most common complaints from many runners, cyclists or triathletes from lack of support of the weak abdominal muscles. Our programs focus on correcting muscle activation, releasing contracted muscles, articulating the spine; joints while core conditioning and stabilizing the muscles that craft the biomechanical efficient power house.

It’s astounding to see the results and responses from clients after just 3- 5 sessions. It’s not uncommon to hear “That’s it? It’s as simples as that” and really it is, it’s that simple, ok, well not quite. Being able to locate and develop a plan to recruit those muscles effectively however, is not an easy task!

Mental Awareness

Increasing mental awareness is a benefit many people don’t necessarily associate with Pilates or any other part of their training program. Have you ever tried to specifically recruit a single muscle? Conditioning small stabilizing muscles require much more mental attention than traditional strength training, exercises should be completed consciously and mindfully and are as important as strengthening the power muscles. It’s a skill which requires a lot of physical, mental effort and in some sense can be more challenging than running.

Developing this mental awareness improves the mind-body connection to a level where the athlete becomes consciously aware of his / her body, what muscles are being used and having the ability to modify form & gait accordingly without intervention. Being able to consciously engage core musculature or any muscle for that matter, especially towards the end of your long runs or races will improve your biomechanics efficiency as well as reducing any pain.

Building an increased self –awareness, knowing how your body feels and responding to its needs is a vital tool in achieving your personal best, physically and mentally.

Imprint Pilates

At Imprint Pilates we specialize in private and Semi-Private classes aimed at integrating individualized training programs to support your goals. A Pilates program is the perfect runners / cyclists cross-training activity, helping to complete a strong, supple and injury free body.

We focus directly on your individual goals and desires, and you will see and feel the results immediately. We are equally dedicated to providing clear and detailed instruction, and to support your journey, whether you are a beginner or well – seasoned practitioner As your body changes, your instructor will be there to modify and advance your workout to meet your changing needs. You will correct posture, strengthen muscle weaknesses and imbalances, relieve tension, and strengthen your core. Your body will be pain free, strong and flexible.

To schedule an introductory session and start your strength training e-mail anita@imprintpilates.com or call 416-939-9545.