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Wellness Blog

Yoga Tips For Beginners

There is no better time to get into yoga. With numerous benefits for the mind and body, yoga is an excellent workout for people of all ages, body types, and fitness levels. So if you are looking to get your body moving and heal your mind, why not try taking a yoga class?

There is no need to be intimidated. Yoga is for everyone, and all levels, bodies, and abilities are accepted. To help you prepare for your first class, we’ve compiled a list of tips to help you get comfortable on the mat and build some basic yoga skills.

Prepare for class

For your first yoga class, prepare by eating a light meal and dressing in comfortable clothing that you can move in. No need for fancy yoga duds—wearing shorts and a t-shirt or tank top is completely fine. You should also come prepared with your yoga mat, a water bottle, and a towel to wipe your sweat if desired.

Your instructor will provide directions for every pose throughout the class, but you may want to consider familiarizing yourself with some of the basic poses in advance to feel more prepared and confident. A quick YouTube search beforehand will tell you what you need to know.

Master your breathing

Much of the power of yoga comes from breathing. Focusing on your breath helps you stay present in the current moment, allowing your mind to relax and sharpen. Breathing also helps the physical aspect of yoga. When you sync your movements with your breath, it will enable you to deepen your stretch and increase the impact of each pose.

As a beginner, focus on mastering the basic yoga breath, called ujjayi pranayama. In ujjayi pranayama, you simply breathe in deeply through your nose and then back out, also through your nose. Seems easy enough, doesn’t it? 

Of course, the breathing gets a little trickier once you begin to breathe and move at the same time. So don’t worry if you periodically forget about your breath throughout your practice—just return to it when prompted. Once you get the hang of it, your breathing should begin to sound a bit like ocean waves crashing on the beach.

Let go of expectations

We often come into new workout routines with high expectations for ourselves. You may have decided to take up yoga to lose weight, tone your body, or master the impressive poses you’ve seen on social media.

However, you are much more likely to be successful in your practice when you let go of those expectations and simply embrace the experience as it comes. In your first yoga classes, try to avoid worrying about how you look or comparing yourself to others. You also should not be afraid to take breaks and adjust poses as needed to fit your body and abilities.

Focus on enjoying how the practice makes you feel and look forward to progressing on your journey in your own time and your own way.

Wellness Blog

Three Ways To Use Essential Oils To Lower Stress

Everyone could use a few moments of relaxation in their day—especially right now. Essential oils can help. As a natural solution, many essential oils can help your body and your mind unwind—something that is more important than ever in this time of heightened stress.

It’s easy to use essential oils to add calming moments to your day. To get started, choose an oil that promotes stress reduction. We recommend frankincense, lavender, bergamot or ylang ylang, but there are many more options available. Feel free to read up on the topic and try out a variety of oils until you find the one that works best for you. 

Once you have your oil, choose a method to enjoy it.


The simplest way to use essential oils? Just breathe them in and revel in the effects. 

You can either inhale pure essential oils straight from a bottle or put a few drops on a dry material such as a towel or a cotton ball. Then, simply inhale. 

 Relax in the bath (or shower)

Consider adding essential oils to your regular bathing rituals. If you prefer a long hot bath to relax, try adding a few drops of oil to your water while you’re filling the tub. Then, light a few candles to enhance relaxation and enjoy a good soak. If you’re more of a shower person, you can try applying oils to your shower walls. The scent should diffuse into the steam, allowing you to breathe in the benefits.

You can also add essential oils to any of your bath products. For a dreamy exfoliating experience, add a few drops to your body wash. To massage the scent into your hair, combine it with your shampoo and conditioner.

Use a diffuser

Using diffusers is a great way to spread your essential oils throughout a room. If you’re working from home right now, consider placing one in your office to help your stress levels throughout the day. Many people also love keeping one in their bedroom to promote relaxation and improve their night’s sleep. 

There are a variety of diffusers on the market, each with their own benefits. The simplest and most cost-effective option to try is using diffuser reeds—wooden sticks that soak up the essential oils and spread them throughout a room. However, if you’re looking to invest a little more into your experience, you can try a nebulizing diffuser (which turns the oil into a mist), an evaporative diffuser (which causes the oil to evaporate into the air) or a heat diffuser (which warms up the oil to make the scent more intense). Candles infused with essential oils are also a favourite option for many people.

Don’t be afraid to take some time to relax and enjoy your essential oils! Now more than ever, self care is important for everyone—so find a routine that works for you.

Wellness Blog

Amy's Healthy Quarantine Snacks Event

Thank you so much for those who attended our virtual cooking event with Amy Longard. We hope you had as much fun as we did. If you're looking to make some of Amy's healthy snacks, but can't quite remember how she did it, we've got you covered. Within this blog you'll find a recap of her video, few of her recipes, some healthy snack options, and a few tips she mentioned. 

In case you missed it, here is the video!

Cherry Chocolate Nice Cream 

Chili Roasted Chickpeas 

Amy’s Special Hummus

Want to try more of Amy’s recipes: click here

Looking for products she mentioned? Find them below!


Dulse Seaweed

Zengarry Cashew Cheese

Evive Smoothies

Camino Chocolate

Enerjive Crackers 

Rise Kombucha 

Oat & Mill Ice Cream

All products listed above can be found at any of our 7 locations. You can visit our stores, or call 613-224-1414 to place an order.

Here are some other tips Amy mentioned:

  • Apricots make a great snack, especially when they are paired with nuts
  • Looking for a change? Try dipping your apple slices in peanut butter or cinnamon
  • Want a creative recipe? Try out Chocolate Avocado Pudding!
  • Add some cocoa powder and maple syrup in your Hummus recipe for a chocolate taste
  • If you’re a coffee enthusiast, make sure to drink 2 cups of water for every cup of coffee to stay hydrated. You can also find substitutes like green tea.

We had so much fun cooking with Amy that we're working on another virtual event for you very soon, so stay tuned! In the meantime, if you're looking for some more educational health content, check out our Wellness-blog:


Thank you so much for participating and we can't wait to see you again soon!