Whey Protein  

Protein is one of the basic building blocks of the human body; it helps us maintain muscle mass and heal injured tissues. Our protein needs vary depending on our age, size and activity level but a person

It isn't always possible to get all the protein we need. Sometimes we're too busy to eat a balanced diet. And those who engage in exercises such as running or bodybuilding can benefit from having extra protein in their diets. One way to get that is by using a whey protein.

Whey protein is convenient to use and easily digestible. Add it to water for a healthy shake or take a tip from Theresa and sprinkle it on oatmeal. The protein adds just a touch of sweetness to the cereal.  

Does using whey protein help you lose weight? Whey powders provide a 200-300 calorie snack that can be mixed anywhere. It can help you eat smaller, more frequent meals, which can increase metabolism, stave off hunger and discourage overeating.

Whey protein powders are a smart choice when you're looking for an additional protein source.  

  back to top  

When your significant other gives you a shoulder rub, do your moans of pleasure quickly turn to groans of discomfort because of a heavy hand?

Sign up for our couples massage class and learn simple massage techniques. Share the relaxing and therapeutic benefits of massage with your partner. Couples will immediately put into practice what they learn in this 2-hour class.  

Class is Saturday, Nov. 19, 1:00 - 3:00 p.m. and costs $150 per couple.  Space is limited so sign up today!

back to top

Looking for a gift idea? Be Well Now is offering a massage special. Purchase a bundle of 3 massages for $150 and save $30! Give two certificates as gifts and keep one for yourself. The certificates expire a year from the time of purchase.

Get ready for holiday parties with our "Spa Day" special and pamper yourself from head to toe. This offer includes a massage, facial and manicure/pedicure. Each treatment is one hour long so you get the maximum benefit. All three must be scheduled for the same day.  

This special is good until the end of the year and is a bargain at just $135.

 back to top  

back to top 

Asana Zone

Standing poses are the most fundamental class of all asanas because they create a foundation for your practice by laying a groundwork for more advanced postures.   

Warrior 1 is commonly used as the beginning position for Warrior III. It's also a good standing pose preparation for backbends.

The blueprint:

All of the warrior poses are empowering and represent the strength of openness and expansion of consciousness.    

How to do it:

1. Stand in Tadasana (Mountain Pose) with the four corners of your feet firmly pressed into your mat.  

2. Step right foot forward one full comfortable stride. Turn the heel of your left foot in slightly so that the foot faces out at a slight angle.    

3. Keeping your legs engaged, exhale and bend your right knee 90 degrees. Place your hands on your hips and square them to the front.    

4. Inhale, extending your arms above your head. Root your tail bone down, extending from your pelvis down through your legs.  Hold for a few breaths.       

From this position, check your alignment

Do:

• adjust the distance between your feet so your right shin is perpendicular to the floor when your right thigh is parallel to the floor
• line your right arch with your left foot 
• keep your arms straight by lengthening them through your fingertips and squeezing your triceps 

Don't:

• hunch your shoulders 
• let your hips turn; keep them facing foward 
• let your mind wander; keeping your gaze steady will help maintain your balance

5. To release, root down through your feet into the floor, inhale, straighten your front leg and come up standing.   

6. Repeat on the other side.  

Benefits:

• strengthens arches, ankles, knees and thighs
• stretches hips and shoulders, broadens chest 
• stimulates digestion and circulation 
• increases muscular endurance 
• relieves symptoms of sciatica  
• builds focus, stimulates the mind and develops willpower 

Contraindications:

• high blood pressure: Don't raise arms overhead
• neck injury: Don't look up  

Beginner's tips and modifications

• use the wall for balance, either by placing your hand on it or standing against it
• bring the arms out to the sides for more stability
• the pose can be made easier by bringing only the heel of the right foot up to the ankle of the left foot, allowing the ball of your right foot to remain on the ground

Advanced variations

• bring your palms together, keeping your index fingers pointed up and look up at your arms.  

                                            back to top  

Be Well Now

is a healthy lifestyle center that offers a range of holistic experiences to unite your mind, body and spirit. Bring harmony to your life through the practice of heart-centered yoga and meditation. Explore our Namasté gift shop with books, CDs, candles, teas, skin care and gifts.

If you are in the area, stop in and say Hi!  

 Be Well Now

(618) 462-3900 

  Good to know....

Make a commitment with yourself to be as regular as possible in your practice.  

When life gets in the way, do not feel bad; instead, renew your commitment and move on in a spirit of anticipation - not guilt.