5 Simple ways to start living your life – Goddess Style

Life coach, Erika Dolnackova and Wellness consultant Mylene Perrier have combined their expertise to share with women the Goddess-In-You Mentality and steps to discover your “Divine Body”.

Join us for a mini-seminar in a beautiful space to mingle, learn about your Goddess self and even meet new fabulous girlfriends; An evening of empowerment, laughter and new connections with a sneak peek to our upcoming workshops.

Space is limited, please RSVP by June 11th.

Hope to see you there!
 

Embrace your inner Goddess, Reserve now – click here >

Introducing our facilitators:

Mylene Perrier

Wellness consultant, Pilates instructor

It’s your body, own it!

Mylene Perrier is a Pilates instructor, Reiki therapist, Wellness consultant and owner of Line5 Studios, a beautiful Pilates and wellness center in Vancouver, BC. Mylene believes in a positive and energetic approach that, for more than a decade, has inspired a loyal clientele to take charge of their body, gain confidence in the way they feel and look, and create healthy lifestyle changes.

“As a Pilates instructor and wellness consultant, my goal is to help my clients understand the connection between their mind and their body through exercise. Everyday I feel extremely lucky to be taking part in the positive changes happening in my clients lives as they get physically stronger, look great and have more energy.

As a woman, my goal is to share with other women how to gain confidence in their body, feel sexy and spice up their life with passion. It is so amazing to see the change in a woman when she discovers her inner strength and feels her own power.”

Mylene Perrier

line5studios.com

Erika Dolnackova

Life coach

“Never complain. Never explain.” Katharine Hepburn

Erika Dolnackova is a Life Coach and a founder of Sunera – Coaching company based in Vancouver, BC. In last few years Erika has been helping women to align themselves with their goals and dreams: Mentally, Emotionally and Spiritually. She specializes in Goddess Coaching – Transformational Life Coaching for women specifically created to attend to the needs of her female clients. Whether you have a desire to learn how to attract  a loving partner and balanced relationships, want to change your career path, or just want to become more proactive, passionate and productive in life, she has the tools that can help you create those changes.

“I love my job and seeing the spark in my clients eyes when they finally tap into their personal power and purpose” .

Erika Dolnackova

erikadolnackova.com

March 8, 2010  - Written by Karl – in Core Fitness 

Listen to any “good for you” fitness spiel or read any fitness related article of recent, and you’re guaranteed to hear or see the words “core strength”.

9 out 10 fitness enthusiast I come across have heard of core strength and how important it is.  Few however know what it is or why it is so important, and even fewer have any real clue on how to develop core strength.

What are core muscles?

First, let’s solve the brain freeze on what core strength is.  The core muscles are anatomically referred (in general terms) to the muscles forming around and the trunk of the body including the abdominal, oblique (sides), mid and lower back.  Although a portion of the core is visible surface muscle, most of the muscles that make up the core are deep tissue muscles layered underneath.

The functional role of the core muscles are to make you strong (so that you can lift heavy chrome dumbbells) and give you a ripped and ready look for the beach.  That’s it.  No, not really.  Although they are the major contributors to increasing strength, the core muscles are responsible for many of the things we take for granted in everyday living.

Throughout every moment of every day, you’re core muscles are required to some degree.  In fact, the only time your core muscles are completely complacent is when you are laying on your back in prone position.  This is why any exercise performed in a prone position supported by a bench does little to nothing for developing core strength.  It does however allow for greater isolated muscle development.

To read more on this, see the blog post Bodybuilding vs. Strength Building

Why is my core important?

All functional movement including sports specific movements are highly dependent on the core.  Whether it be swinging a baseball bat, throwing a 360^o on a snowboard or for the bull’s eye on a dartboard – the more developed the muscles of the core, the higher degree of ability to perform the action.

Let’s take a look at the difference between two people doing nothing else but standing.  They are identical twins with exactly the same weight height, had the same amount of sleep and had the same breakfast (i.e. same level of energy). After extensive time standing which twin will have used more energy and (aside from boredom) tire first?

Standing may appear to be static (involving no movement).  But the process is actually dynamic, involving continuous adjustment and correction through rocking backward and forward.  Before each tilt reaches the tip over point the nervous system counters with a signal send to the core muscles to reverse the direction of the tilt.  The muscle exertion required to maintain standing posture may be minimal, but exertion is required nonetheless.

So in the case of our twins, the twin with the greater developed core will use less energy and feel less fatigued.  Ultimately, the more developed your core muscles are, the better your body will be able to respond to demands placed upon it.  In addition, your general energy levels will be boosted throughout your day-to-day living, giving you more vitality in your life!  Sorry to all those energizer drinking believers, but sugar caffeine and guarana won’t give you more sustained energy, but actually make you more lethargic over time.

Injury and pain prevention

Lack of core development often leads to a predisposition to injury.When the core muscles are weak, engaging them feels like hard work.  This is why many people slouch while seated.  The shift in the natural alignment of the spine places continuous pressure on the spinal column and core muscles surrounding it.  Over time, muscles become imbalanced (some over stretched and others shortened) and create deviations in the spine.  The result is often chronic back pain and/or injury.

To find out more about this, read the blog post Spinal Deviation & Posture.

Developing Core Strength

To be able to develop any muscle, you have to engage it.  A classic example wherein proper muscle engagement is commonly missed is the bench press.  The primary engaged muscles or primary movers of this exercise should be the pectoral (chest) muscles.  Commonly gym buggies will dip their chest in during the eccentric phase or the push of the press, causing the shoulders to rotate forward and become the primarily engaged muscle.

To solve this problem, simply rotate the shoulders back to their natural postural position, allowing the chest to be the primary muscle engaged.  Maybe not so simple though for a muscle buggy with years of bad form and emphasis on training mainly the mirror muscles (upper body front and side view muscles).

More about this in the blog post Muscle Symmetry Development.

The difference with the core muscles is that the majority of them are deep tissue muscles that require stabilizing balance control to become engaged.  To explain this further I’ll start with a practical example.  If you want to try it for yourself you’ll need a mid sized ball (i.e. basketball, soccereball, volleyball, medball)

Do five regular push-ups (on toes or knees).  Now grab the ball, place it under the toes or knee of one leg (keeping the other foot or knee on the floor) – do another five pushups.  I’m sure it would have been harder, but why?  You haven’t increased the weight you are pushing, the distance you are pushing it, or the angle to any great degree.  All you have changed is the stability of the surface.  This unstable ball causes your core muscles responsible for keeping you in plank position to engage to a far greater degree than when you are supported by the stable ground.

Now imagine for a moment, the difference of core activation between the following; sitting on a gym rower doing a seated cable row and rowing a single scull (single seated long narrow rowboat).  The former activity offers great stability, whereas the later requires controlling the side-to-side tilt of the boat.  The activity and muscles involved may appear the same, but the core activation involved between the two is worlds apart.

The greater the force (mass × acceleration) exerted upon the body to shift (pull or push) it from its centre, the greater the amount of core muscle engagement, and the greater the degree of core muscle activation required.  As the core becomes more developed through core exercise, functional and sports specific movements become adept to an enhanced level of skill and performance.

I hope you enjoyed this article as much as I did and understand a little more about what your core can do for you every moment of every day.

Align your life with Pilates
The crew at Line5 Studios  

Pilates was created by Joseph Pilates, who believed that the practice of living with a sound mind and sound body was the key to a useful and happy life. Living this way in itself, he said, could be an art.

At Line5, Pilates is our life’s passion and we want to share it. We are dedicated to the process of learning about the effect of the mind on the body and how to unlock the barriers that get in your way to health and well-being.

We use a fusion of different techniques tailored for your goals and lifestyle. Our approach is thorough and effective.

Align your life with a Spring Cleaning
One week of unlimited Mat classes for $30 +hst Intro package of 3 Private Sessions for $215 +hst

*For new clients only

For more information
info@line5studios.com
604-558-1030

The Benefits

Pilates gets different results in each individual. But one thing is the same. You feel great and its effective. You will feel the difference PIlates brings to your conventional workouts and daily exercise. It helps address your unique issues or problem areas, and gets you in tune with what’s going on in your body.

Good for the mind

breath, relax, reduce stress

Good for the body

strong core, flat abdominals, strong back

Build long, lean, flexible muscles

elongate, strengthen, muscles elasticity and joint mobility

Improve Performance

retrain your body, efficient patterns of motion, shorten recovery time, enhance sports performance, improve posture

Pre and Post natal care

help develop strength and suppleness in the abdominal wall/pelvic floor, help fetal positioning, relieve strain on lower back
*please provide us with your physician’s referral

Challenge yourself

Pilates is subtle but don’t be mistaken! You’ll be challenged by modifications to the exercises that allow for a range of difficulty on your workout needs.

Feeling limp after the holidays? Wondering if the sparkle in your relationship has been drowned in lethargic evenings in front of the TV? Create a lasting, health-conscious and energy-shifting commitment to your partner this Valentine’s Day with a Line5 Studios Couples Pilates Package!

Invite your mate to strengthen body and bond by doing an activity that interests both of you, that reinforces your emotional and sexual connection through balancing, strengthening and toning your mental and physical self.

Working out with your partner has multiple benefits!

• Pilates increases flexibility, confidence, circulation and, or course, sex drive! (Who doesn’t want an edge in the bedroom?)
• Commit together and help motivate you and your partner to stick to a new lifestyle regime that will benefit both of you for years to come! (This isn’t another thing to nag about…. Just a great way to get fit and spend time getting that bod ready for bed!)

Try our introductory package for a limited time.
Only $250 per couple plus HST for three sessions!

The short answer is: absolutely.

Pilates will increase your internal core strength and give you a greater range of motion in your joints. Your core strength acts like the foundation of a building. The stronger your foundation, the more weight you can carry. The further you can safely move a joint, the more muscle you will use for the exercise. If you can carry more weight, for more reps, using more muscle your body has no choice but to get stronger. This means that not only will you be stronger and more flexible in the gym, but you’ll have functional strength that you will be able to use out in the real world, anyplace, anytime.

Interview from a bar stool with Mylene Perrier of Line5 Studios

November 3, 2011. 8:25 am

It’s that time of year again. You know, the time when you’ve just finished eating through all the delicious Halloween candy, the weather has gotten colder so your workout regime has gotten slower, and you start to reach for the red wine and grilled cheese sandwich dinner combo. Okay, maybe that’s just us. In any event, after all those grilled cheese sarnies we plan on rocking a few sexy Holiday outfits this season. To do so with a bit more confidence we went on a search for a studio that could motivate, relax, tone and ultimately provide us with some one-on-one personal attention. We found Line5 Studios in Chinatown. Please let us introduce you to our new exercise guru, Mylene Perrier.

1. Why Pilates?

I like to breathe, focus, feel the flow of the exercises and the strength of my body. Pilates makes me feel light and energized and gives me the confidence to do everything else like hiking and Tango dancing! Oh, and running a brand new business.

2. What motivates you to work out?

The feeling of wellbeing that comes with moving my muscles, and I like the challenge of pushing my limits.

3. If you could change one thing in Vancouver, what would it be?

The weather, a bit more sun would be great.

4. Who or what inspires you?

People, I get inspired when I see potential being freed, goals achieved and I am lucky to be part of that process because of the work I do.

5. Would you choose city or beach?

Definitely beach.

6. Where is your favourite bar stool in Vancouver? In the world?

In Vancouver: Boneta in Gastown, love it there!
In the World: Green Turtle lodge, small eco resort in Ghana.

7. What does Line5 mean?

To me, Line5 represents the fifth line of energy in the body, which I consider the most important for feeling young: the spine.

8. Best health advice you can offer us?

Be happy with who you are, laugh a lot and think outside the box!

9. What do you want to accomplish in the next year?

Introduce what we do (at Line5) to as many people as possible and continue my work in Ghana.

10. What is your biggest fear?

To become too serious about life, I like to welcome challenges with humour.

11. What can’t you live without?

Passion for life.

12. Have you always wanted to be an entrepreneur?

No, I wanted to be an actress and performer. I became a teacher and now loving my business… funny where life takes you.

13. Do you have any moments in your life that have changed the course of your life forever?

The confidence and fire I saw in a little boy’s eyes (in Africa).

14. What makes you smile?

Seeing children play freely without worries, here in Canada or in Africa, it’s the same feeling everywhere.

15. What have you learned from your clients?

Dedication and a desire to be the best I can be. I am being challenged every day!

16. You get to hang out with any one person for a day, who would it be and what would you do?

It would be my Grandpa and we would walk in the woods laughing and talking about the small things in life.

17. What do most people not know about you?

I am actually quite shy and usually avoid the spotlight.

18. Last book you read and what you learned from it?

Three cups of tea by Greg Mortenson. I learned that everything is possible when you put your mind to it.

19. What did you want to be when you were little?

I wanted to be an archeologist, research our past and understand human nature.

20. What is your biggest dream?

To travel the world and learn about the human spirit, dance with the kids and cook.

To experience your first Pilates mat class on the house, call 604.558.1030 or email info@line5studios.com to book an appointment.

Line5 Studios
1 West Pender Street, Vancouver

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Line5 on Facebook

We’re excited to be hosting a gallery viewing of bronze works by sculptor James Stewart. The show will be in our studio from Sept 10 – Oct 2 and is open for public viewing Wed – Sun, 12 – 6pm. The opening night was a great success and we’re thrilled to be in our new space. Feel free to stop by for a visit to check out this great show.

Here’s the story of “Pangea”, enjoy!

‘Pangea ’

A collection of figurative works bysculptor James Stewart.

James Stewart is a Vancouver artist whose work seemingly spans centuries and the world’s cultures, yet is firmly planted in the here and now. The eight bronze sculptures in this collection are of specific individuals the artist has encountered in his travels. They are from diverse locations and cultures which include Peru, Italy and the Sinai Peninsula. When viewed together one finds the common thread that defines Stewart’sadmirationand respect of human dignity in all its forms.

Stewart’s interest in other countries and cultures has taken him to over 45 countries spanning four continents. As an accomplished photographer,he has rigorously documented these travels and the thousands of lives that he has been touched by. It was a natural progression that his encounters and experiences would find their way into his artwork.

Stewart’s work, which is highly realistic and traditional in execution, is also strikingly contemporary in its creation. He has mastered the rare ability to imbue his figures with the subtleties of both gesture and nuance that brings them to life. A keen eye describes the individual’s details, which allows the audience to share in his original experience with the subject. While very familiar with working from a live model, these works are created by referring to the exhaustive photographic records he takes while travelling. Working in front of a large videoscreen and using multiple images, hefirst re-creates his experiences in oil-based clay. It is not unlike he is a photo-journalist who is reporting in a three-dimensional medium.

Using the “cire perdue” or lost wax method, Stewart uses the finest foundry, Artworks, to fabricate the bronze. This technique dates back to ancient Greece and was used by such renowned artists as Bernini and Rodin. The completed piece is then used to make a mould which is used in the casting of the bronze artwork. Each work is individually hand-finished and then a patina is applied. Each artwork is cast in an edition of nine along with two artist’s proofs. The creation of these works is carefully monitored and documented. Upon completion of the edition the artist will supervise the destruction of the mould.

Pangea is the term for Earth’s landmass before it shifted to the continents we know today – it’s a time when everything was together and connected. Stewart’s vision is that our common roots speak about how we all remain connected and how these connections can still be located in Earth’s manydiverse geographies and cultures.

“Making art helps me to understand the world. Pangaea is my keel through the chaos, a series that highlights the ‘dignity within us all’.”