Technique Tuesday - Warrior I

There are three warrior poses which we will cover over the next few weeks.  This week we are going to explore Warrior I.   

This  pose strengthens your shoulders, arms, thighs, ankles and the muscles of your back. It expands your chest, lungs and shoulders, stretches your hip flexors, abdomen, and ankles.stimulates abdominal organs and digestion and improves your balance, concentration, and core awareness. 

1. Begin in downward facing dog. 
2. Step your right foot forward into a low lunge position. Palms should be flat on the floor.
3. Your right toes should point straight ahead and your left toes should be pointed 45-60 degrees away from your body.
4. Make sure your right heel is in line with your left heel, then engage your legs by pressing through your feet. Bring your hands to your hips, squaring your hips and shoulders straight ahead. 
5. Reach your arms up strongly toward the ceiling and turn your palms in toward one another. This will allow your shoulders to relax down your back.
6. Try to maintain a 90 degree lunge in your right leg. Engage lower core abdominal muscles by pulling your navel up and back. This will reduce pressure on your lower back.
7. Make sure you are squaring your hips toward the front of the room, while grounding the knife edge of your left foot into the mat.
8. Breathe for 5 to 10 breaths, and then release your palms down to the mat.
9. Return to a low lunge before moving back into downward facing dog.
10. Repeat on the left side.

Motivation Monday - Tomorrow is Another Day

And thank goodness it is, because I need to get my groove back.  I lost it somewhere over the last few days. I worked out on the treadmill first thing this morning, but am still dragging this evening. Usually my workouts give me a bit of a boost, but not today,  Looks like I am the one in need of the Monday Motivation!  Here are some ways to fight the blahs:

1. Boost your energy.  Stretch, jog in place, or climb some stairs. Get moving and shake off any tension and stress. 
2. Eat a snack. Munch on some whole grain crackers with a dab of peanut butter. Or grab a handful of nuts or other healthy treat. Then drink a big glass of water.
3. Change it up.  Snap out of your same old routine. Even a tiny, seemingly insignificant change can pull you out of a rut.
4. Talk with a friend. A fresh perspective from someone you trust can help you manage your negative thoughts and emotions.
5. Pamper yourself. A warm bath, mini-massage or anything that helps you de-stress will increase your serotonin level – that “feel good” hormone.
6. Listen to some upbeat music. Turn up the volume and rock out!
7. Do something nice. Step outside of yourself to help someone else. Nothing extravagant or huge, just a kind gesture from your heart.
8. Write it down.  Jot down what’s blowing around in your head. Putting your thoughts on paper can give you a fresh new outlook.

Here I come 1, 4 and 6!  

Top Ten Thursday - Reasons to Exercise

REASONS TO EXERCISE

1. Lose weight and keep it off.  Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan.
2. Reduce stress, anxiety and depression.  Working out stimulates brain chemicals that induce relaxation and happiness.
3. Decrease risk of illness. Researchers have found that people who exercise regularly are 23% less likely to get colds than those who exercise less. And, if those who exercise get colds, the symptoms disappear more quickly than in the study participants who do little exercise.
4. Boost your memory.  There are many studies showing that regular physical exercise helps your neurons stay in shape particularly in the memory areas of the brain. Moderate walking can help your brain’s memory center, the hippocampus, maintain its health and vitality. 
   
5. Improve your digestion.  Digestion can take between 24 and 72 hours. Exercise can help to improve the efficiency of the digestive process.
6. Strengthen your heart. Endurance sports such as running, walking, swimming and cycling strengthen your cardiovascular system. Your heart becomes more efficient and less susceptible to disease.
7.  Increase your metabolism. A person’s basal metabolic rate (BMR) is the amount of energy used by the body while awake and in a state of complete rest.  Regular exercise will help prevent a decrease in both your lean body mass and your BMR. 
8. Improve your sex life. Exercise increases your libido and your stamina  You’ll also be a better partner because of the way you feel.
9. Live longer.  People who exercise regularly live longer and stay healthier into old age. 
   
10. Reduce your risk of some cancers. Research shows that being physically active lowers your risk for two types of cancer: colon and breast. 

Wellness Wednesday - Sleep

Sleep.  Oh how I LOVE my sleep!  And although I may think that I'm getting enough...I'm not.  Did you know that most healthy adults need between seven and a half to nine hours of sleep per night to function at their very best?  I'm lucky these days to get six and a half to seven hours myself.  We have many misconceptions about sleep too, including:

Myth 1: Getting just one hour less sleep per night won’t affect your daytime functioning. You may not be noticeably sleepy during the day, but losing even one hour of sleep can affect your ability to think properly and respond quickly. It also compromises your cardiovascular health, energy balance, and ability to fight infections.

Myth 2: Your body adjusts quickly to different sleep schedules. Most people can reset their biological clock, but only by appropriately timed cues—and even then, by one–two hours per day at best. Consequently, it can take more than a week to adjust after traveling across several time zones or switching to the night shift.

Myth 3: Extra sleep at night can cure you of problems with excessive daytime fatigue. The quantity of sleep you get is important, sure, but it's the quality of your sleep that you really have to pay attention to. Some people sleep eight or nine hours a night but don’t feel well rested when they wake up because the quality of their sleep is poor.

Myth 4: You can make up for lost sleep during the week by sleeping more on the weekends. Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep. Furthermore, sleeping later on the weekends can affect your sleep-wake cycle so that it is much harder to go to sleep at the right time on Sunday nights and get up early on Monday mornings.

Adapted from: Your Guide to Healthy Sleep (PDF) The National Institutes of Health

Do you have a hard time getting out of bed in the morning, relying on your alarms clock's snooze button to get that extra minute?  Do you get sleepy in meetings or warm rooms?  Do you fall asleep while watching TV or relaxing in the evening?  Then you may be sleep deprived.  Sleep deprivation can really affect you day-to-day functioning.  Lack of sleep affects your judgment, coordination, and reaction times. In fact, sleep deprivation can affect you just as much as being drunk!

Here are some useful tips for helping get a better nights rest:

1. Create a bedtime ritual
2. Get comfortable
3. Calm your anxiety and stress
4. Pay attention to what your eating and drinking before bedtime
5. Exercise daily
6. Keep a sleep diary
7. Don't smoke or use alcohol
8. Have a light bedtime snack
9. Eliminate light by wearing a sleep mask
10. Use white noise or soothing nature sounds to fall asleep

That all said, I know I'm sleep deprived today and I'm going to go have a nap! Nighty-nite!

Technique Tuesday - Plank

Planking is a core strength exercise that involves maintaining a difficult position for extended periods of time. The plank exercise is one of the top ten abdominal exercises and is a great way to flatten your stomach, strengthen your core and improve the endurance of your back and stomach muscles. 

Today we will be focusing on the traditional plank. (Level 2 in above photo)

1. Lie face down, resting on the forearms, palms flat on the floor. Be sure that your shoulders are aligned directly over your elbows and that your legs are straight behind you with your ankles, knees and thighs touching.
2. In a push-up motion, raise your body off the floor, supporting your weight on your forearms and your toes. You now have created a straight line from head to feet. For comfort, you can rotate your elbows slightly out and clasp your hands together in the center. 
3. Tilt your pelvis and keep your abdominal muscles engaged to prevent your rear end from sticking up in the air or sagging in the middle. At this stage it's very important to remember to BREATHE! 
4. Hold for 20 to 60 seconds, lower and repeat 3-5 times.

And now, some planking funnies...

Now.  GO PLANK!

Monday Inspiration - Success Story

 Reason 936 why I love what I do: seeing people's lives change.

This weekend I had the pleasurable opportunity to attend a Beachbody Super Saturday event in Toronto.  A young man by the name of Matthew Latulippe was also in attendance.  

Matthew generously shared his health and fitness journey with us and how he lost an INCREDIBLE 250 lbs with Insanity!!!

Matthew is proof that with hard work and perseverance, anything can be accomplished!

So, if you are feeling that you can't do something today...think of Matthew and all of the hard work he has put forth over the last 2 years.  And, don't forget...

:)

Top Ten Thursday - The Common Cold

AH-CHOO!  Looks as though cold season is upon us once again.  And there's no doubt that colds can leave us feeling miserable! Let's look at 5 ways to help, not cure, the common cold:

1. Water and other fluids. Water, juice, clear broth or warm lemon water with honey helps loosen congestion and prevents dehydration. Avoid alcohol, coffee and caffeinated sodas, which can make dehydration worse.
2. Gargle with salt water — 1/4 to 1/2 teaspoon salt dissolved in an 8-ounce glass of warm water can temporarily relieve a sore or scratchy throat.
3. Saline nasal drops and sprays. Over-the-counter saline nasal drops and sprays combat stuffiness and congestion.  Neti pots are great for this!
   
4. Over-the-counter cold and cough medications in older children and adults. Nonprescription decongestants and pain relievers may offer some symptom relief, but they won't prevent a cold or shorten its duration
5. Humidity. Cold viruses thrive in dry conditions.  Dry air dries the mucous membranes, causing a stuffy nose and scratchy throat. A humidifier can help, or just a hot steamy shower.

Now let's look at 5 ways to prevent the common cold:

1. Proper hand washing is KEY in keeping a cold at bay as most cold and flu viruses are spread by direct contact. The germs can live for hours outside the body. If you can't get to a sink, rub an alcohol-based hand sanitizer onto your hands.
2. Keep your body in good general health. Make sure you're getting the vitamins and nutrients you need to keep your immune system strong. Eating well and keeping in shape by exercising will help your body defend against the cold virus. Shakeology is a great way to keep your immune system in check!  It contains all the vitamins and nutrients that you should be getting every day, but aren't.
   
3. Don't smoke! Cigarette smoke can irritate the airways and increase susceptibility to colds and other infections. Even exposure to passive smoke can make you (or your children) more vulnerable to colds.
4. Relax...  Stress can cause your immune system to lax, leaving you susceptible to picking up a virus.
5. Sneeze or cough into your arm or into a tissue rather than your hands.