...All those skaters!
Skater Lunges!
Stand with your feet hip distance and parallel, your shoulders down and back, your core engaged and your hands on your hips, or by your sides holding dumbbells if you wish.
Maintaining the parallel alignment of your feet, step your right foot out to the side, about a leg distance, and bend your knee into a lunge. Engage your hamstring, glute and core muscles to press your foot back to parallel. Repeat with the other foot and repeat for 2-3 sets of 12-18 repetitions on each leg.
Tips to remember with this exercise:
Keep your feet parallel but to not allow your knee to point out to the side
Maintain your posture
Keep your gaze up and forward
Do not allow your spine to arch, keep your neutral alignment
Focus on the muscles you are engaging
Have FUN!
Sunday, February 28, 2010
A Week Of "Making Do" With What's In Front Of You!
This last week of exercises all centered around one amazing prop; our bodies! Here is a quick recap.
1. Begin kneeling with your knees about hip distance apart. Rest your palms on your thigh muscles, your core engaged spine in neutral and shoulders down and back.
With your breath and keeping your torso straight, slowly lean your quads and torso back to about 45-50 degrees. Take 3 deep breaths and return to upright. That is 1 repetition. Perform 3 sets of 15 repetitions!
2. Stand facing a wall with your palms on the wall at shoulder height, feet hip distance and parallel, preparing for a standing push-up. This will become more difficult the further away from the wall you stand, begin 2-3 feet from the wall.
Engage your core muscles, drop your shoulders and maintain your neutral spinal alignment.
Lower your torso toward the wall, maintaining your posture, hold in the "down" position for 5 deep breaths and return to the "up" position, 1 repetition.
3. Stand with your forearms lightly resting the back of a chair or resting on a counter top. Stand far enough away from the support so you can lean forward and rest your head on your forearms with a straight spine.
Lift your right leg with your foot flexed and bend your knee so your heel is toward your butt. Lift and lower your heel for 15 repetitions. After 15, make small pulses with your heel for 30 seconds and repeat with the left leg.
4. Begin on your hands and knees with your core engaged, drawing your belly button in toward your spine.
Maintaining the engagement of your core and keeping your shoulders away from your ears, lift your right leg to the side, inhale and lower.
Lift and lower your right leg for 3 sets of 15 repetitions, cycled in with the previous exercises and switch legs.
Focus on your small hip rotator muscles and the engagement of your core.
5. Find your way to plank pose, the "up" position of a push-up. Drop your shoulders away from your ears and engage your core, no stomach sag!
Option #:
1. Hold plank for several deep breaths or a predetermined time, 30 seconds for example. Holding plank with your knees on the ground is perfectly suitable!
2. From plank, lift first your right arm straight in front of you and then your left, continuing with your breath for 10-15 repetitions with each arm.
3. From plank, lift your opposing arm and leg, take a deep breath and lower, continue on, switching arms/legs for 10-15 repetitions.
Aim for 2 to 3 sets of this cycle of exercises and love the body you've got!
1. Begin kneeling with your knees about hip distance apart. Rest your palms on your thigh muscles, your core engaged spine in neutral and shoulders down and back.
With your breath and keeping your torso straight, slowly lean your quads and torso back to about 45-50 degrees. Take 3 deep breaths and return to upright. That is 1 repetition. Perform 3 sets of 15 repetitions!
2. Stand facing a wall with your palms on the wall at shoulder height, feet hip distance and parallel, preparing for a standing push-up. This will become more difficult the further away from the wall you stand, begin 2-3 feet from the wall.
Engage your core muscles, drop your shoulders and maintain your neutral spinal alignment.
Lower your torso toward the wall, maintaining your posture, hold in the "down" position for 5 deep breaths and return to the "up" position, 1 repetition.
3. Stand with your forearms lightly resting the back of a chair or resting on a counter top. Stand far enough away from the support so you can lean forward and rest your head on your forearms with a straight spine.
Lift your right leg with your foot flexed and bend your knee so your heel is toward your butt. Lift and lower your heel for 15 repetitions. After 15, make small pulses with your heel for 30 seconds and repeat with the left leg.
4. Begin on your hands and knees with your core engaged, drawing your belly button in toward your spine.
Maintaining the engagement of your core and keeping your shoulders away from your ears, lift your right leg to the side, inhale and lower.
Lift and lower your right leg for 3 sets of 15 repetitions, cycled in with the previous exercises and switch legs.
Focus on your small hip rotator muscles and the engagement of your core.
5. Find your way to plank pose, the "up" position of a push-up. Drop your shoulders away from your ears and engage your core, no stomach sag!
Option #:
1. Hold plank for several deep breaths or a predetermined time, 30 seconds for example. Holding plank with your knees on the ground is perfectly suitable!
2. From plank, lift first your right arm straight in front of you and then your left, continuing with your breath for 10-15 repetitions with each arm.
3. From plank, lift your opposing arm and leg, take a deep breath and lower, continue on, switching arms/legs for 10-15 repetitions.
Aim for 2 to 3 sets of this cycle of exercises and love the body you've got!
Saturday, February 27, 2010
An AMAZING Dinner!
Thank you Amy!
What you need for this fantastic meal:
Halibut Filet 4-6 ounces per serving
Fresh tomatoes, I used small vine ripened tomatoes, cored
1 small zucchini per serving, sliced
1 small red pepper, for 2 servings, sliced
¼ yellow onion, for 2 servings, thinly sliced
1 clove garlic, per serving, chopped
Salt, fresh pepper, olive oil
Parchment paper
Preheat oven to 375 degrees
Place halibut filets on a large piece of parchment paper. Top with tomatoes, zucchini, red pepper, onion and garlic. Drizzle with olive and add salt and fresh ground pepper to taste. Fold the parchment paper around the halibut & veggies. Bake until the fish is white and flaky. I served this on a bed of spinach that had been very lightly dressed with olive oil, balsamic vinegar and salt and pepper and steamed broccoli.
This meal was really easy and absolutely delicious! A new favorite for sure!
What you need for this fantastic meal:
Halibut Filet 4-6 ounces per serving
Fresh tomatoes, I used small vine ripened tomatoes, cored
1 small zucchini per serving, sliced
1 small red pepper, for 2 servings, sliced
¼ yellow onion, for 2 servings, thinly sliced
1 clove garlic, per serving, chopped
Salt, fresh pepper, olive oil
Parchment paper
Preheat oven to 375 degrees
Place halibut filets on a large piece of parchment paper. Top with tomatoes, zucchini, red pepper, onion and garlic. Drizzle with olive and add salt and fresh ground pepper to taste. Fold the parchment paper around the halibut & veggies. Bake until the fish is white and flaky. I served this on a bed of spinach that had been very lightly dressed with olive oil, balsamic vinegar and salt and pepper and steamed broccoli.
This meal was really easy and absolutely delicious! A new favorite for sure!
Friday, February 26, 2010
Oh Plank Pose...
Now find your way to plank pose, the "up" position of a push-up. Drop your shoulders away from your ears and engage your core, no stomach sag!
Option #:
1. Hold plank for several deep breaths or a predetermined time, 30 seconds for example. Holding plank with your knees on the ground is perfectly suitable!
2. From plank, lift first your right arm straight in front of you and then your left, continuing with your breath for 10-15 repetitions with each arm.
3. From plank, lift your opposing arm and leg, take a deep breath and lower, continue on, switching arms/legs for 10-15 repetitions.
Cycle one of these variations of plank pose in with the previous exercises of the week. This will offer great core strength and stability as well as shoulder and arm strength.
Press back and rest in child's pose when you are finished!
Option #:
1. Hold plank for several deep breaths or a predetermined time, 30 seconds for example. Holding plank with your knees on the ground is perfectly suitable!
2. From plank, lift first your right arm straight in front of you and then your left, continuing with your breath for 10-15 repetitions with each arm.
3. From plank, lift your opposing arm and leg, take a deep breath and lower, continue on, switching arms/legs for 10-15 repetitions.
Cycle one of these variations of plank pose in with the previous exercises of the week. This will offer great core strength and stability as well as shoulder and arm strength.
Press back and rest in child's pose when you are finished!
Thursday, February 25, 2010
Hello Hips
Begin this on your hands and knees with your core engaged, drawing your belly button in toward your spine.
Maintaining the engagement of your core and keeping your shoulders away from your ears, lift your right leg, still bent as if it were on the ground, up to the side, inhale and lower.
Lift and lower your right leg for 3 sets of 15 repetitions, cycled in with the previous exercises and switch legs.
While performing this exercise focus on your small hip rotator muscles and the engagement of your core.
Enjoy the little muscles that are easy to forget!
Maintaining the engagement of your core and keeping your shoulders away from your ears, lift your right leg, still bent as if it were on the ground, up to the side, inhale and lower.
Lift and lower your right leg for 3 sets of 15 repetitions, cycled in with the previous exercises and switch legs.
While performing this exercise focus on your small hip rotator muscles and the engagement of your core.
Enjoy the little muscles that are easy to forget!
Wednesday, February 24, 2010
Hamstrings & Glutes!!!
For this exercise, stand with your forearms lightly resting the back of a chair or resting on a counter top. Stand far enough away from the suppport so you can lean forward and rest your head on your forearms with a straight spine.
Lift your right leg with your foot flexed and bend your knee so your heel is toward your butt. Lift and lower your heel for 15 repetitions. After 15, make small pulses with your heel for 30 seconds and repeat with the left leg.
Cycle this in with the previous exercises and have FUN!
Lift your right leg with your foot flexed and bend your knee so your heel is toward your butt. Lift and lower your heel for 15 repetitions. After 15, make small pulses with your heel for 30 seconds and repeat with the left leg.
Cycle this in with the previous exercises and have FUN!
Tuesday, February 23, 2010
More From Home... Or Where You May Be!
Another simple at home exercise!
Stand facing a wall with your palms on the wall at shoulder height, feet hip distance and parallel, preparing for a standing push-up. This will become more difficult the further away from the wall you stand, begin 2-3 feet from the wall.
Engage your core muscles, drop your shoulders and maintain your neutral spinal alignment.
Lower your torso, maintaining your posture, hold in the "down" position for 5 deep breaths and return to the "up" position, 1 repetition. Repeat for 3 sets of 15 repetitions, alternating with the kneeling torso lean.
Fun, simple, can be done anywhere!
Stand facing a wall with your palms on the wall at shoulder height, feet hip distance and parallel, preparing for a standing push-up. This will become more difficult the further away from the wall you stand, begin 2-3 feet from the wall.
Engage your core muscles, drop your shoulders and maintain your neutral spinal alignment.
Lower your torso, maintaining your posture, hold in the "down" position for 5 deep breaths and return to the "up" position, 1 repetition. Repeat for 3 sets of 15 repetitions, alternating with the kneeling torso lean.
Fun, simple, can be done anywhere!
Monday, February 22, 2010
Starting The Week Off..Core & Quads!
Begin this at home exercise kneeling with your knees about hip distance apart. Find your posture with your palms resting on your thigh muscles, your core engaged, spine in neutral and shoulders down and back, just as if you were standing.
With your breath and keeping your torso straight, slowly lean your quads and torso back to about 45-50 degrees. Take 3 deep breaths and return to upright. That is 1 repetition. Perform 3 sets of 15 repetitions!
Simple and easy! At home! No equipment, except your amazing body!
With your breath and keeping your torso straight, slowly lean your quads and torso back to about 45-50 degrees. Take 3 deep breaths and return to upright. That is 1 repetition. Perform 3 sets of 15 repetitions!
Simple and easy! At home! No equipment, except your amazing body!
Sunday, February 21, 2010
Clearing The Head
Today I went for a bit of a skate ski. My friends at the Stillwater Mountain Lodge & Nordic Center held their 2nd annual Broken Binding ski race; www.stillwatermtnlodge.com. There was a 48k category and I have wanted to ski that distance for several years. Early this winter I decided that their race would be the perfect opportunity. Sounds easy huh?
I have gone on long athletic outings in my past. I have run a couple marathons and1/2 marathons; I have run from Logan Pass to Waterton Park through Glacier National Park, etc. With those experiences, I have realized that when I sign up for organized events my head tends to get in the way of my fun. As today approached, I came up with a laundry list of why I was not going to participate in the race.
*I am in the “rotation” phase of my Genesis Transformation process www.genesistransformation.com and didn’t want to interrupt my cycle
*I have been feeling pretty great mentally, know my history and did not want to get lost in my head
*The race started at 10 and I did not want to spend an entire Sunday afternoon skiing
*I did not want to feel horrible at the end of it all…(these are just the a few of my reasons)
After going back and forth for days, I realized that alone was creating chaos in my head, exactly what I was trying to avoid. I signed up and decided I would stop skiing whenever I was ready, even if it was less than 48k, I would not get caught up in the competition and I would make sure I felt good the entire time.
The first of three out and back laps I spent in my head, analyzing how my body felt, wondering what it would feel like the next lap, if I could catch the person ahead of me, and so on. The 2nd lap I was able to relax and it was a beautiful day. I was in back of the pack and I didn’t really care, there are a lot of benefits to the back of the pack.
*It is quiet. I had a lot of time, the better part of 3 hours, to contemplate the day, my life, my goals, blog posts, etc.
*No one was breathing down my back or vice versa. The pressure to compete was only as big as I wanted it to be. I chose today to eliminate the pressure.
*When I had to pee, I didn’t have to worry about showing off my bum to the other skiers.
*No one had to listen to me talking to myself and making up songs.
*Meditation…see above…
The 3rd lap, well I was ready to take a break, but by then it did not matter. Once I finished the first two laps, the 3rd was just a formality, deep down I always know that my body can carry me long distances.
Tonight I have a few tight muscles but I skied 48 kilometers, something that has been in my head for several years! The sun was shining the entire time. I had a great opportunity to contemplate the amazing life that I live. I did not let my head talk me out of a really fantastic opportunity. There is a part of me that wishes I had pushed myself harder but more than that, I am so glad that I didn’t let all my “reasonable” excuses take charge. I spent a beautiful day outside, I got to use the body that I was given, I was witness to some amazing athletes and I had fun!
Thanks Stillwater, The Broken Binding was a great start to the week! You all put on a fantastic event!
I have gone on long athletic outings in my past. I have run a couple marathons and1/2 marathons; I have run from Logan Pass to Waterton Park through Glacier National Park, etc. With those experiences, I have realized that when I sign up for organized events my head tends to get in the way of my fun. As today approached, I came up with a laundry list of why I was not going to participate in the race.
*I am in the “rotation” phase of my Genesis Transformation process www.genesistransformation.com and didn’t want to interrupt my cycle
*I have been feeling pretty great mentally, know my history and did not want to get lost in my head
*The race started at 10 and I did not want to spend an entire Sunday afternoon skiing
*I did not want to feel horrible at the end of it all…(these are just the a few of my reasons)
After going back and forth for days, I realized that alone was creating chaos in my head, exactly what I was trying to avoid. I signed up and decided I would stop skiing whenever I was ready, even if it was less than 48k, I would not get caught up in the competition and I would make sure I felt good the entire time.
The first of three out and back laps I spent in my head, analyzing how my body felt, wondering what it would feel like the next lap, if I could catch the person ahead of me, and so on. The 2nd lap I was able to relax and it was a beautiful day. I was in back of the pack and I didn’t really care, there are a lot of benefits to the back of the pack.
*It is quiet. I had a lot of time, the better part of 3 hours, to contemplate the day, my life, my goals, blog posts, etc.
*No one was breathing down my back or vice versa. The pressure to compete was only as big as I wanted it to be. I chose today to eliminate the pressure.
*When I had to pee, I didn’t have to worry about showing off my bum to the other skiers.
*No one had to listen to me talking to myself and making up songs.
*Meditation…see above…
The 3rd lap, well I was ready to take a break, but by then it did not matter. Once I finished the first two laps, the 3rd was just a formality, deep down I always know that my body can carry me long distances.
Tonight I have a few tight muscles but I skied 48 kilometers, something that has been in my head for several years! The sun was shining the entire time. I had a great opportunity to contemplate the amazing life that I live. I did not let my head talk me out of a really fantastic opportunity. There is a part of me that wishes I had pushed myself harder but more than that, I am so glad that I didn’t let all my “reasonable” excuses take charge. I spent a beautiful day outside, I got to use the body that I was given, I was witness to some amazing athletes and I had fun!
Thanks Stillwater, The Broken Binding was a great start to the week! You all put on a fantastic event!
Friday, February 19, 2010
Don't Leave Out The Abs!
And finally in the stability ball series, great fun for ab muscles!
Return to plank position with your feet on the ball. Hug your knees to your chest using your core strength and extend back to plank, this is one repetition. Continue with this crunch for 3 sets of 10-15 repetitions being mindful of your posture and remembering to BREATHE! Great fun!
Return to plank position with your feet on the ball. Hug your knees to your chest using your core strength and extend back to plank, this is one repetition. Continue with this crunch for 3 sets of 10-15 repetitions being mindful of your posture and remembering to BREATHE! Great fun!
Thursday, February 18, 2010
Make Do With What’s In Front Of You!
The other day I had my schedule all figured out. I had a plan for my workout, I was lifting weights and it was time for my legs. There were a few exercises I had not done in a while and they were circling around in my head. I left my house to meet my first client and suddenly my schedule changed, not in a bad way, just different, and with the change, my exercise window narrowed.
I work with my clients in a small gym that is equipped with what I need but not all the bells and whistles of the bigger, local health club. My plan was to work with my morning client and head across town to the health club. With the schedule change I still had time to work out, but not to drive to another gym and therefore not what I was anticipating for my leg workout. Of course I was going to be fine changing my workout but for a few minutes I was frustrated and thrown off track. I loosened up a bit, reworked my routine and "made do with what was in front of me".
The point of all this? How often do we get thrown off, mentally or physically, when something doesn't go as anticipated? Does exercise or preparing a healthy meal get put aside because there just is not “enough time” or we don’t have the “right” equipment or ingredients? How trapped are we inside the “little boxes” we create around the elements of our lives? Are there areas where we could be more flexible?
In this, the first of ? installments, I ask you to look at areas that are stumbling blocks in your life. Is there room for flexibility? Is it possible to break down some preconceived walls and “make do with what is in front of you?”
Coming down the pipes will be an at home workout and a couple quick exercise fixes as well as a few, or a lot, of words on the simplicity of healthy eating along with a recipe or two. Stay tuned and give yourself a few minutes to get your blood flowing!
I work with my clients in a small gym that is equipped with what I need but not all the bells and whistles of the bigger, local health club. My plan was to work with my morning client and head across town to the health club. With the schedule change I still had time to work out, but not to drive to another gym and therefore not what I was anticipating for my leg workout. Of course I was going to be fine changing my workout but for a few minutes I was frustrated and thrown off track. I loosened up a bit, reworked my routine and "made do with what was in front of me".
The point of all this? How often do we get thrown off, mentally or physically, when something doesn't go as anticipated? Does exercise or preparing a healthy meal get put aside because there just is not “enough time” or we don’t have the “right” equipment or ingredients? How trapped are we inside the “little boxes” we create around the elements of our lives? Are there areas where we could be more flexible?
In this, the first of ? installments, I ask you to look at areas that are stumbling blocks in your life. Is there room for flexibility? Is it possible to break down some preconceived walls and “make do with what is in front of you?”
Coming down the pipes will be an at home workout and a couple quick exercise fixes as well as a few, or a lot, of words on the simplicity of healthy eating along with a recipe or two. Stay tuned and give yourself a few minutes to get your blood flowing!
Just For Fun...
...Stability Ball Push-ups!
Find yourself in plank position with the tops of your feet/shins on your stability ball. Make sure that your core is engaged, your stomach does not sag toward the floor, your shoulders are away from your ears and stacked over your wrists. From this plank position, do a set of push-ups; only as many as you can in do in good form and no more than 15. If you are not in the mood for push-ups, hold plank for a determined amount of time, 30 seconds for example. Perform 3 sets in good form.
This is challenging and will be felt in your arms, chest and core. Enjoy!
Find yourself in plank position with the tops of your feet/shins on your stability ball. Make sure that your core is engaged, your stomach does not sag toward the floor, your shoulders are away from your ears and stacked over your wrists. From this plank position, do a set of push-ups; only as many as you can in do in good form and no more than 15. If you are not in the mood for push-ups, hold plank for a determined amount of time, 30 seconds for example. Perform 3 sets in good form.
This is challenging and will be felt in your arms, chest and core. Enjoy!
Wednesday, February 17, 2010
A Different Stability Ball Squat!
Sorry...this is coming at the end of the day, better late than never.
Begin with your feet hip distance and parallel...hold your ball out in front of you at chest height with your arms extended. Bend your knees into a squat with an inhale of your breath and press through your feet to straighten your legs. Continue your squats for 3 sets of 15 repetitions.
Things to remember: proper posture, core engagement, do not lower your bum past your knees, keep your knees pointed toward your toes (if you have a yoga block, squeeze it between your knees, it will keep them aligned), and keep your chest up, not breaking your torso at the waist.
Have fun!
Begin with your feet hip distance and parallel...hold your ball out in front of you at chest height with your arms extended. Bend your knees into a squat with an inhale of your breath and press through your feet to straighten your legs. Continue your squats for 3 sets of 15 repetitions.
Things to remember: proper posture, core engagement, do not lower your bum past your knees, keep your knees pointed toward your toes (if you have a yoga block, squeeze it between your knees, it will keep them aligned), and keep your chest up, not breaking your torso at the waist.
Have fun!
Tuesday, February 16, 2010
Quote For The Day...
"Wise folks count their blessings, fools count their problems."
-Michael Franti
-Michael Franti
Rolling On...
Stand again with your feet hip distance and parallel…hold your ball with your arms extended in front of you at chest height. With an inhale of your breath and keeping your feet parallel, step your right foot out to the side, about 18 inches beyond hip distance and bend both knees into a squat. With the motion of the squat, press the ball to the opposite direction.
Continue to squat, alternating legs for 3 sets of 12 repetitions. Remember to twist your upper body, holding the ball with your extended arms, in the opposite direction of your squatting leg.
Points to keep in mind with this exercise are: Keep your hips centered, your core engaged, your shoulders dropped and your spine in neutral alignment.
Continue to squat, alternating legs for 3 sets of 12 repetitions. Remember to twist your upper body, holding the ball with your extended arms, in the opposite direction of your squatting leg.
Points to keep in mind with this exercise are: Keep your hips centered, your core engaged, your shoulders dropped and your spine in neutral alignment.
Monday, February 15, 2010
Roll Away
The series of exercises will center on a stability ball. The stability ball is a great, versatile and inexpensive fitness tool. In addition to use as an exercise prop, they are great to sit on and help to improve core strength and stability and if you have kids, they will love having a giant ball around.
The first exercise is simple enough. If it seems too easy just keep at it for a bit and the results will show themselves!
Begin standing, with your feet hip distance and parallel, shoulders down and back, spine in neutral, core engaged. Hold the ball just below chest height with your arms extended out in front of you. With your breath, hinge forward at the waist to touch the ball to the floor. Continuing with your breath, use your core to lift the ball overhead.
As I said, this is a subtle exercise. Continue to lower the ball to the floor and lift it overhead with the rhythm of your breath for 15 to 20 repetitions. Be aware of your posture, core strength, engaging the muscles of your arms and the flow of your breath.
Have a great Monday!
The first exercise is simple enough. If it seems too easy just keep at it for a bit and the results will show themselves!
Begin standing, with your feet hip distance and parallel, shoulders down and back, spine in neutral, core engaged. Hold the ball just below chest height with your arms extended out in front of you. With your breath, hinge forward at the waist to touch the ball to the floor. Continuing with your breath, use your core to lift the ball overhead.
As I said, this is a subtle exercise. Continue to lower the ball to the floor and lift it overhead with the rhythm of your breath for 15 to 20 repetitions. Be aware of your posture, core strength, engaging the muscles of your arms and the flow of your breath.
Have a great Monday!
Saturday, February 13, 2010
This Week...Stretch!
This week’s exercises turned into a series of stretches that will also engage and strengthen your muscles. In this review I changed the order a bit to improve the flow, finishing it up with the sun salutations. Next week the exercises will be done with a stability ball. If you don’t already have one, it is a great fitness tool to have in your home.
1. Stand with your feet hip distance and parallel, bend your torso into a forward bend and walk your hands out to plank position keeping your shoulders away from your ears and your core engaged. Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor. Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
2. Begin standing, feet together, shoulders down and back, core engaged and your arms by your sides. Take a deep breath and bring your palms together with your arms straight out in front of your chest. While opening your arms to your sides, just below shoulder height, reach your chest forward, hinging at your waist. As you are leaning forward, find your balance on your left leg and extend your right leg out behind you, lifting your leg off the ground and keeping your hips level. Take a deep breath and return your lifted leg to the ground. Repeat the cycle, balancing on your right leg and extending your left leg behind you.
Repeat this series for 10 repetitions, switching legs each times.
3. Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, all the muscles in your arms engaged.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
4. Root around in your cupboards for a couple paper plates and sit on a hard surfaced floor. Place your heels on the paper plates with your knees bent and your feet hip distance apart. Sit up tall, drop your shoulders and engage your core with your palms rooted to the floor, fingers forward, just behind your sits-bones/butt/hips…inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
5. Sun salutations 6-10 to get your blood flowing and welcome your day!
Have a great weekend!
1. Stand with your feet hip distance and parallel, bend your torso into a forward bend and walk your hands out to plank position keeping your shoulders away from your ears and your core engaged. Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor. Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
2. Begin standing, feet together, shoulders down and back, core engaged and your arms by your sides. Take a deep breath and bring your palms together with your arms straight out in front of your chest. While opening your arms to your sides, just below shoulder height, reach your chest forward, hinging at your waist. As you are leaning forward, find your balance on your left leg and extend your right leg out behind you, lifting your leg off the ground and keeping your hips level. Take a deep breath and return your lifted leg to the ground. Repeat the cycle, balancing on your right leg and extending your left leg behind you.
Repeat this series for 10 repetitions, switching legs each times.
3. Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, all the muscles in your arms engaged.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
4. Root around in your cupboards for a couple paper plates and sit on a hard surfaced floor. Place your heels on the paper plates with your knees bent and your feet hip distance apart. Sit up tall, drop your shoulders and engage your core with your palms rooted to the floor, fingers forward, just behind your sits-bones/butt/hips…inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
5. Sun salutations 6-10 to get your blood flowing and welcome your day!
Have a great weekend!
Thursday, February 11, 2010
Paper Plates: More Than Just For Picnics...
Root around in your cupboards for a couple paper plates and find yourself seated on a hard surfaced floor. Place your heels on the paper plates with your knees bent and your feet hip distance apart. Sit up tall, drop your shoulders and engage your core with your palms rooted to the floor, fingers forward, just behind your sits-bones/butt/hips...
Inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
Inhale and slide your heels forward on the plates, bending your elbows and leaning slightly back. With your exhale and maintaining your core engagement, slide your heels back toward your body and return to your seated position. Repeat for 3 sets of 15.
You can modify this by maintaining the upright body position, sliding out one leg at a time, twisting and engaging your obliques when you return to seated, crossing your arms at your chest and eliminating them as balance, etc.
This will target your hamstring, glute and core muscles. Have fun!
Art For The Outdoors!
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My husband Jason is really creative and full of great ideas. His mind is also going all the time and he tends to get a little "cagey" in the winter. The other thing about his mind is that when he points it in a direction, the rest of him follows and the result is usually pretty amazing.
When the ground is not frozen he owns and operates a landscape design company and is fascinated with creating beautiful outdoor spaces. Coming off the landscape months he decided this winter he wanted to explore the vast possibilities of outdoor living.
His mind and creativity came up with this amazing collaboration; art for the outdoors! All of these images are Jason's photographs. He has blown the pictures up and printed them in such a manner that they will withstand weather and ultraviolet exposure.
They are stunning! Hanging outside, they bring color and dimension, can serve as privacy screens, divisions of space or as fences. These photographs bring ART, art that is suitable for the indoors, outside to your landscape.
Elements Landscape & Design, Inc. www.elementsld.com
Wednesday, February 10, 2010
Help For Your Hamstrings!
This is more of a stretch that a "workout" exercise but it will challenge your balance and core stability and feel great.
Begin standing, feet together, shoulders down and back, core engaged and your arms by your sides. Take a deep breath and bring your palms together with your arms straight out in front of your chest. While opening your arms to your sides, just below shoulder height, reach your chest forward, hinging at your waist. As you are leaning forward, find your balance on your left leg and extend your right leg out behind you, lifting your leg off the ground and keeping your hips level. Take a deep breath and return your lifted leg to the ground. Repeat the cycle, balancing on your right leg and extending your left leg behind you.
Repeat this series for 10 repetitions, switching legs each time, finding your balance, maintain your core stability and posture and moving with your breath.
Begin standing, feet together, shoulders down and back, core engaged and your arms by your sides. Take a deep breath and bring your palms together with your arms straight out in front of your chest. While opening your arms to your sides, just below shoulder height, reach your chest forward, hinging at your waist. As you are leaning forward, find your balance on your left leg and extend your right leg out behind you, lifting your leg off the ground and keeping your hips level. Take a deep breath and return your lifted leg to the ground. Repeat the cycle, balancing on your right leg and extending your left leg behind you.
Repeat this series for 10 repetitions, switching legs each time, finding your balance, maintain your core stability and posture and moving with your breath.
Tuesday, February 9, 2010
Move Along
Here is a wonderful, moving stretch that also helps strengthen your core, arms and legs. Find an open space that will allow you to move freely.
Stand with your feet hip distance and parallel, you know the drill, bend your torso into a forward bend and walk your hands out to plank position. Remember to keep your shoulders away from your ears and your core engaged. Engage all the muscles in your arms, through your core and down your legs, pressing back through your heels.
Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor.
Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
Stand with your feet hip distance and parallel, you know the drill, bend your torso into a forward bend and walk your hands out to plank position. Remember to keep your shoulders away from your ears and your core engaged. Engage all the muscles in your arms, through your core and down your legs, pressing back through your heels.
Take a deep breath in plank position and press back into "downward dog". If your hamstrings are feeling tight, keep your knees slightly bent. From down dog, walk your hands up to meet your feet, ending in a forward bend with your hands on the floor.
Take a breath, walk your hands out to plank, press into down dog, walk your hands to your feet and so on.
Great to get your blood flowing, engage your arms, core and legs, stretch your hamstrings...love it!
Monday, February 8, 2010
A Twist On The Lunge!
Stand with your feet hip distance and parallel, drop your shoulders and engage your core. Take a large step, about leg length, back with your right leg and drop into a low "runner's lunge." Engage all the muscles in your extended leg, reaching back through your heel. Reach your arms straight overhead, your shoulders dropped and with your core and all the muscles in your arms engaged.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
Take a deep breath and on an inhale, bend the knee of your extended leg while maintaining the lunge of your front leg. Straighten your extended leg and continue to bend and straighten your leg for a series of 15 repetitions, working with your breath. Step your back, extended leg up to meet your other, lower and relax your arms. Take several deep breaths and repeat with the other leg. Perform 2-3 sets.
My Kids Will Always Eat A...
Dutch Baby.
I have altered, surprise, the yummy, baked pancake that my mom used to make for my brother and I. This is a delicious, protein packed breakfast and can easily be made savory for dinner.
Preheat the oven to 350 degrees
Heat a medium skillet, cast iron preferably, while the oven is warming up
Melt a bit of butter in the bottom of the skillet as it warms.
Slice an apple and place the slices around the skillet.
In a blender...
add 4 eggs, blend for the count of 30,
add 1/2 cup milk, I use rice, blend again
add 1/2 cup flour, I have been using a mix of coconut, rice, spelt, etc. and blend once again
I also add in ground flax meal, a bit of honey, vanilla, cinnamon and whatever else strikes my fancy;
grated coconut, fresh ginger, hemp seeds, sunflower seeds/almonds/walnuts...
Pour mixture, it will be like a smooth pancake batter, into heated pan, over the apples, and bake until it is golden brown and puffy.
The apple on the bottom is not necessary and sliced peaches, nectarines or berries sprinkled on top once the batter is in the pan is also great. My girls like this with yogurt, I used to like it with fresh lemon juice and powdered sugar. Whatever your fancy, it is quick and simple and usually a breakfast hit.
I have altered, surprise, the yummy, baked pancake that my mom used to make for my brother and I. This is a delicious, protein packed breakfast and can easily be made savory for dinner.
Preheat the oven to 350 degrees
Heat a medium skillet, cast iron preferably, while the oven is warming up
Melt a bit of butter in the bottom of the skillet as it warms.
Slice an apple and place the slices around the skillet.
In a blender...
add 4 eggs, blend for the count of 30,
add 1/2 cup milk, I use rice, blend again
add 1/2 cup flour, I have been using a mix of coconut, rice, spelt, etc. and blend once again
I also add in ground flax meal, a bit of honey, vanilla, cinnamon and whatever else strikes my fancy;
grated coconut, fresh ginger, hemp seeds, sunflower seeds/almonds/walnuts...
Pour mixture, it will be like a smooth pancake batter, into heated pan, over the apples, and bake until it is golden brown and puffy.
The apple on the bottom is not necessary and sliced peaches, nectarines or berries sprinkled on top once the batter is in the pan is also great. My girls like this with yogurt, I used to like it with fresh lemon juice and powdered sugar. Whatever your fancy, it is quick and simple and usually a breakfast hit.
Sunday, February 7, 2010
Here Comes The Sun
This morning seems like a good one for a few sun salutations, a series of yoga poses that flow together with your breath. These poses will target the entire body and help with mental focus for the day.
1. Stand with your feet hip distance and parallel with your arms by your sides, palms facing forward, your shoulders dropped and your core engaged
2. Inhale and raise your arms out to your sides
3. Exhale and "swan dive" forward hinging at the hips bringing your hands to the floor, palms flat if possible, on either side of your feet
4. Inhale and come up with a flat back bringing the chin up and the finger tips to the floor, not standing up completely
5. Exhale bringing your hands back to the floor, hanging in a forward bend, palms flat on the floor if possible
6. Inhale while extending your right foot to the back of the mat, coming on to your finger tips in a low lunge
7. Exhale while bringing the left foot back to meet the right and press back into Downward Facing Dog
8. Inhale and bring your body forward into plank position
9. Exhale and lower to your knees, chest, and chin or into the down phase of a push-up
10. Inhale and come forward into a low cobra position
11. Exhale, pressing back into Downward Facing Dog
12. Inhale, step the right foot next to the right hand into low lunge
13. Exhale and bring the left foot forward next to the right and hang in a forward bend
14. Inhale and lift the arms out to the sides and up, reversing your "swan dive" to stand
15. Exhale and drop your arm back to your sides
Repeat, switching sides. Allow your mind to relax and your body movements to follow your breath!
http://www.yogasite.com/sunsalute.htm
this site shows images of the sequence along with directions if needed!
1. Stand with your feet hip distance and parallel with your arms by your sides, palms facing forward, your shoulders dropped and your core engaged
2. Inhale and raise your arms out to your sides
3. Exhale and "swan dive" forward hinging at the hips bringing your hands to the floor, palms flat if possible, on either side of your feet
4. Inhale and come up with a flat back bringing the chin up and the finger tips to the floor, not standing up completely
5. Exhale bringing your hands back to the floor, hanging in a forward bend, palms flat on the floor if possible
6. Inhale while extending your right foot to the back of the mat, coming on to your finger tips in a low lunge
7. Exhale while bringing the left foot back to meet the right and press back into Downward Facing Dog
8. Inhale and bring your body forward into plank position
9. Exhale and lower to your knees, chest, and chin or into the down phase of a push-up
10. Inhale and come forward into a low cobra position
11. Exhale, pressing back into Downward Facing Dog
12. Inhale, step the right foot next to the right hand into low lunge
13. Exhale and bring the left foot forward next to the right and hang in a forward bend
14. Inhale and lift the arms out to the sides and up, reversing your "swan dive" to stand
15. Exhale and drop your arm back to your sides
Repeat, switching sides. Allow your mind to relax and your body movements to follow your breath!
http://www.yogasite.com/sunsalute.htm
this site shows images of the sequence along with directions if needed!
A Great Quote...
"One of the best actions we can take, with courage, is to relax."
-Unknown
There is always something that can be done, a dish to wash, a sock to put away, a phone call to make. Most of the things in our lives that keep us from really relaxing will still be there and probably won't suffer if they are put off for a bit.
What are the things that allow you to quiet your mind and relax. For me it is fresh air, a yoga class, taking a nap on a Sunday with ear plugs (thanks for the tip Jason) and laying down on the floor when my girls are both asleep and listening to them breathe, to name a few. When I allow myself to relax, for real, I find that I am a better parent and wife, I smile more and I feel better about myself.
I have come to learn that it is impossible to effectively take care of those around me if I have not first taken care of myself. Sounds selfish perhaps but ultimately I am the only one responsible for my happiness and it is easier to be happy with a relaxed mind. Don't get me wrong, my mind is certainly not always relaxed, I was in tears after not being able to hook up to the internet for 2 days last week, it is an ongoing work in progress.
As a gift to yourself, look at your list and pick one! Allow yourself to relax! It is truly an act of courage.
-Unknown
There is always something that can be done, a dish to wash, a sock to put away, a phone call to make. Most of the things in our lives that keep us from really relaxing will still be there and probably won't suffer if they are put off for a bit.
What are the things that allow you to quiet your mind and relax. For me it is fresh air, a yoga class, taking a nap on a Sunday with ear plugs (thanks for the tip Jason) and laying down on the floor when my girls are both asleep and listening to them breathe, to name a few. When I allow myself to relax, for real, I find that I am a better parent and wife, I smile more and I feel better about myself.
I have come to learn that it is impossible to effectively take care of those around me if I have not first taken care of myself. Sounds selfish perhaps but ultimately I am the only one responsible for my happiness and it is easier to be happy with a relaxed mind. Don't get me wrong, my mind is certainly not always relaxed, I was in tears after not being able to hook up to the internet for 2 days last week, it is an ongoing work in progress.
As a gift to yourself, look at your list and pick one! Allow yourself to relax! It is truly an act of courage.
Saturday, February 6, 2010
Arms, Back and Core!
This week I wanted to focus on our arms and back so in looking back, pun intended, here is a quick recap of the exercises.
Starting off, after taking a few moments to contemplate your life’s distractions, bang out a set of 15 bench dips or a few push-ups.
Follow that up with:
• “Y”: Lie face down on the floor with your arms extended out from your shoulders forming a ‘Y’ position overhead. Engage the muscles in your arms all the way through your finger tips with your thumbs pointing toward the ceiling. Slide your shoulder blades down and back and engage your core. Using the strength of your core and with an exhale of your breath, lift your torso, head and arms off the floor, inhale, lower and repeat. If you are looking for an extra challenge, lift your legs, with your muscles engaged, off the floor at the same time.
• Begin in plank position. Engage the muscles of your arms up to your shoulders, your core and your legs, reaching through your heels. Maintain a straight, neutral spine, not allowing your stomach to sag to the floor or your tailbone to reach to the ceiling. Take a deep breath and "roll" on to your right hand, coming into a side plank. Take a breath and from there roll toward to your back into backward plank position. Take another breath and roll over on to your left hand in another side plank. Breathe again and return to your starting plank position. It is important to maintain your core integrity and spine alignment through all these positions!
• Stand with your feet hip distance and parallel, shoulders down and back and your core engaged. If you have a set of light dumbbells, hold one in each hand. With your palms facing forward and your arms by your sides, bend your elbow, engaging your bicep, into a curl. At the top of the curl, turn your palm to the front again and extend your arm into a shoulder press. Lower your arm to your hip. With the same arm, extend it up into a diagonal overhead. Lower back to your hip and again with the same arm, punch across your chest. Lower your arm to your side and repeat the entire series with the opposite arm. Repeat this series of exercises for 3 sets of 10 repetitions on each arm. It is a fun one!
• Begin this on your hands and knees. Balance your weight on your knees and one arm, engaging all the muscles of your balancing arm and pressing through your palm and all your fingers. Make a fist with your "working" arm and with a slightly bent arm, bring your fist to your rib cage. This is your starting position. With the muscles in your arm engaged, squeeze your shoulder blades together and lift your arm, still slightly bent, laterally, (to the side) to shoulder height. Return and repeat for 15 repetitions and switch arms.
Cycle through these exercises for a great arm, back and core series. Have a great weekend!
Starting off, after taking a few moments to contemplate your life’s distractions, bang out a set of 15 bench dips or a few push-ups.
Follow that up with:
• “Y”: Lie face down on the floor with your arms extended out from your shoulders forming a ‘Y’ position overhead. Engage the muscles in your arms all the way through your finger tips with your thumbs pointing toward the ceiling. Slide your shoulder blades down and back and engage your core. Using the strength of your core and with an exhale of your breath, lift your torso, head and arms off the floor, inhale, lower and repeat. If you are looking for an extra challenge, lift your legs, with your muscles engaged, off the floor at the same time.
• Begin in plank position. Engage the muscles of your arms up to your shoulders, your core and your legs, reaching through your heels. Maintain a straight, neutral spine, not allowing your stomach to sag to the floor or your tailbone to reach to the ceiling. Take a deep breath and "roll" on to your right hand, coming into a side plank. Take a breath and from there roll toward to your back into backward plank position. Take another breath and roll over on to your left hand in another side plank. Breathe again and return to your starting plank position. It is important to maintain your core integrity and spine alignment through all these positions!
• Stand with your feet hip distance and parallel, shoulders down and back and your core engaged. If you have a set of light dumbbells, hold one in each hand. With your palms facing forward and your arms by your sides, bend your elbow, engaging your bicep, into a curl. At the top of the curl, turn your palm to the front again and extend your arm into a shoulder press. Lower your arm to your hip. With the same arm, extend it up into a diagonal overhead. Lower back to your hip and again with the same arm, punch across your chest. Lower your arm to your side and repeat the entire series with the opposite arm. Repeat this series of exercises for 3 sets of 10 repetitions on each arm. It is a fun one!
• Begin this on your hands and knees. Balance your weight on your knees and one arm, engaging all the muscles of your balancing arm and pressing through your palm and all your fingers. Make a fist with your "working" arm and with a slightly bent arm, bring your fist to your rib cage. This is your starting position. With the muscles in your arm engaged, squeeze your shoulder blades together and lift your arm, still slightly bent, laterally, (to the side) to shoulder height. Return and repeat for 15 repetitions and switch arms.
Cycle through these exercises for a great arm, back and core series. Have a great weekend!
Friday, February 5, 2010
Back Again...
Begin this on your hands and knees with your shoulders down away from your ears, your core engaged and your spine in neutral. Balance your weight on your knees and one arm, engaging all the muscles of your balancing arm and pressing through your palm and all your fingers. Make a fist with your "working" arm and with a slightly bent arm, bring your fist to your rib cage. This is your starting position. With the muscles in your arm engaged, squeeze your shoulder blades together and lift your arm, still slightly bent, laterally, (to the side) to shoulder height. Return and repeat for 15 repetitions and switch arms. Do 3 sets of this exercise. You will feel it in your core, especially you obliques, your arms and shoulders!
Happy Friday!!
Happy Friday!!
Thursday, February 4, 2010
Loving Your Arms!
This is a great one for your arms and shoulders. Stand with your feet hip distance and parallel, shoulders down and back and your core engaged. If you have a set of light dumbbells, hold one in each hand. Two soup cans also make effective weights, the action without weight is great as well.
With your palms facing forward and your arms by your sides, bend your elbow, engaging your bicep, into a curl. At the top of the curl, turn your palm to the front again and extend your arm into a shoulder press. Lower your arm to your hip. With the same arm, extend it up into a diagonal overhead. Lower back to your hip and again with the same arm, punch across your chest. Lower your arm to your side and repeat the entire series with the opposite arm.
This is a bicep curl to a shoulder press, lower to your hip, lift to an overhead diagonal, lower to your hip and punch across your chest. Switch arms.
Repeat this series of exercises for 3 sets of 10 repetitions on each arm. It is a fun one!
With your palms facing forward and your arms by your sides, bend your elbow, engaging your bicep, into a curl. At the top of the curl, turn your palm to the front again and extend your arm into a shoulder press. Lower your arm to your hip. With the same arm, extend it up into a diagonal overhead. Lower back to your hip and again with the same arm, punch across your chest. Lower your arm to your side and repeat the entire series with the opposite arm.
This is a bicep curl to a shoulder press, lower to your hip, lift to an overhead diagonal, lower to your hip and punch across your chest. Switch arms.
Repeat this series of exercises for 3 sets of 10 repetitions on each arm. It is a fun one!
Wednesday, February 3, 2010
More For The Core
And shoulders, arms and back!
Begin this one in plank position. Engage the muscles of your arms up to your shoulders, your core and your legs, reaching through your heels. Maintain a straight, neutral spine, not allowing your stomach to sag to the floor or your tailbone to reach to the ceiling. Take a deep breath and "roll" on to your right hand, coming into a side plank. Take a breath and from there roll toward to your back into backward plank position. Take another breath and roll over on to your left hand in another side plank. Breathe again and return to your starting plank position. It is important to maintain your core integrity and spine alignment through all these positions!
A great and challenging modification is to start in plank on your knees, roll to side plank, also on your knees, roll over into a crab position(remember crab walking in kindergarten?), over to another side plank on your knees and back to your starting position.
Repeat this in each direction being mindful of your shoulder stability, your core, your spine and your breath. Complete 3 sets of the number of repetitions that you can complete maintaining your body integrity and drink a lot of water!
Have fun!
Begin this one in plank position. Engage the muscles of your arms up to your shoulders, your core and your legs, reaching through your heels. Maintain a straight, neutral spine, not allowing your stomach to sag to the floor or your tailbone to reach to the ceiling. Take a deep breath and "roll" on to your right hand, coming into a side plank. Take a breath and from there roll toward to your back into backward plank position. Take another breath and roll over on to your left hand in another side plank. Breathe again and return to your starting plank position. It is important to maintain your core integrity and spine alignment through all these positions!
A great and challenging modification is to start in plank on your knees, roll to side plank, also on your knees, roll over into a crab position(remember crab walking in kindergarten?), over to another side plank on your knees and back to your starting position.
Repeat this in each direction being mindful of your shoulder stability, your core, your spine and your breath. Complete 3 sets of the number of repetitions that you can complete maintaining your body integrity and drink a lot of water!
Have fun!
The Irony!
My internet connection is down at home for the 2nd day. When I noticed had quit working yesterday I spent at least 45 minutes unplugging, resetting and restarting, no luck. When I woke up this morning, the first thing I checked was the internet and packed up my things to get to a wireless spot. I also went through the resetting ritual and shared 45 minutes of my day with tech support. My internet should be back up tomorrow and I am still checking all the lights on my router each time I am in the vicinity.
Distracted? Yep. Mindful? Nope. Enjoying the moments in my day? Not really, I have
missed several.
So my thoughts are heading in this direction. What happens when distractions we take for granted are gone? How much of our days are dictated by the convenience of technology? We are living in an immediate world, that is not ground breaking information. What parts of our lives do we take for granted? Immediate information, instant contact, food in a moment, we live for the quick fix.
As I am sitting here wondering when I will be able to surf the internet again, I am also trying to identify the things that I have come to take for granted and what my life would look like if those things were not always available. For now I need to refocus and enjoy the moments without the World Wide Web. The reminders just keep coming.
Distracted? Yep. Mindful? Nope. Enjoying the moments in my day? Not really, I have
missed several.
So my thoughts are heading in this direction. What happens when distractions we take for granted are gone? How much of our days are dictated by the convenience of technology? We are living in an immediate world, that is not ground breaking information. What parts of our lives do we take for granted? Immediate information, instant contact, food in a moment, we live for the quick fix.
As I am sitting here wondering when I will be able to surf the internet again, I am also trying to identify the things that I have come to take for granted and what my life would look like if those things were not always available. For now I need to refocus and enjoy the moments without the World Wide Web. The reminders just keep coming.
Tuesday, February 2, 2010
You Ask "Y"
…for your shoulders and back.
Lie face down on the floor with your arms extended out from your shoulders forming a ‘Y’ position overhead. Engage the muscles in your arms all the way through your finger tips with your thumbs pointing toward the ceiling. If someone was looking down on you, your body would be the stem of the ‘Y’ and your arms would form the v. Slide your shoulder blades down and back and engage your core. Using the strength of your core and with an exhale of your breath, lift your torso, head and arms off the floor, inhale, lower and repeat for 3 sets of 15 repetitions. If you are looking for an extra challenge, lift your legs, with your muscles engaged, off the floor at the same time.
Enjoy the day!
Lie face down on the floor with your arms extended out from your shoulders forming a ‘Y’ position overhead. Engage the muscles in your arms all the way through your finger tips with your thumbs pointing toward the ceiling. If someone was looking down on you, your body would be the stem of the ‘Y’ and your arms would form the v. Slide your shoulder blades down and back and engage your core. Using the strength of your core and with an exhale of your breath, lift your torso, head and arms off the floor, inhale, lower and repeat for 3 sets of 15 repetitions. If you are looking for an extra challenge, lift your legs, with your muscles engaged, off the floor at the same time.
Enjoy the day!
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