I've been practicing the Tadasana (Mountain) pose for a few weeks now and am absolutely obsessed. I can do it anywhere, at any time. I do it every time I get up from my desk or the couch or even when I get out of my car. It helps keep me grounded and centered. In last month's Yoga magazine they talked about the idea of Svaha! (Just saying it makes me feel energized) Sv-aaaaaaaaaaaaaaaaha! It simply means--So Be It! I say it when I first wake up, I say it when I am getting my head wet in the shower, I say it every time I am in my mountain pose. Having a simple pose that can be done any where at any time coupled with a saying like Svaha! puts you into that spiritual awakening space...keeping you in a moment of presence and gratefulness.
Namaste!
Thursday, October 27, 2011
Monday, October 24, 2011
C: Endurance
Yesterday I spoke with a guy who was doing a 'Spartan' workout. This workout was designed to get the actors in shape for the movie 300. (You can find a link to the original trainer here: http://www.gymjones.com/). Not for the faint of heart, this guy can get through the entire workout in 17:35 and does this 6 days a week. He cycles and swims for his cardio and explained that he is in better shape now than when he trained in the gym for 2 hours 4 times a week. He said he's older now and would rather spend the time with his kids, golfing, you get the picture. This guy was a beast! Anyway, he gave me some tips and now I'm passing them onto you, fAatyoGa style. I am starting out small but am looking forward to building up this routine.
(Consult your doctor before performing any workout routine)
8 Week Program--
Weeks 1-6: 6 days a week
At Home:
-25 Modified Pullups (Put a roll of packing tape or something to anchor onto resistance bands. Put the end with the tape over a door that closes toward you, close the door. Get down on one knee and pull the bands toward you for resistance. To see this in action, check out this video: http://www.youtube.com/watch?v=XvbtctWDCN0 or http://www.youtube.com/watch?v=FQUGnF-5PHM&feature=related) *
-50 Deadlifts (I use dumbbells; http://www.youtube.com/watch?v=j8YJ_tfLPJQ)
-50 Modified Pushups (http://www.youtube.com/watch?v=8B17wwJdHV8)
-50 BoxJumps (I jump onto the highest Reebok step height; http://www.youtube.com/watch?v=iGLctzQM_Xo)
-30x2(side) Single arm shoulder raises (http://www.youtube.com/watch?v=Z294myBgstg)
-50 Floorwipers (I cannot do these just yet so I do 2 sets of standing obliques)
-25 Modified Pullups (*)
So far I can do this workout in 30mins while watching the new Rosie show :) . I then do some sort of cardio for 45mins (walking, swimming)
Week 7 & 8
Do the same workout above but only 3 days a week..That's right!!! These are your rest weeks...you muscle confusion week. Go hard every other day.
Back to the beginning...good luck!
Here is a video of the real movements once you can do them: http://www.menshealth.com/fitness/muscle-building-11
(Consult your doctor before performing any workout routine)
8 Week Program--
Weeks 1-6: 6 days a week
At Home:
-25 Modified Pullups (Put a roll of packing tape or something to anchor onto resistance bands. Put the end with the tape over a door that closes toward you, close the door. Get down on one knee and pull the bands toward you for resistance. To see this in action, check out this video: http://www.youtube.com/watch?v=XvbtctWDCN0 or http://www.youtube.com/watch?v=FQUGnF-5PHM&feature=related) *
-50 Deadlifts (I use dumbbells; http://www.youtube.com/watch?v=j8YJ_tfLPJQ)
-50 Modified Pushups (http://www.youtube.com/watch?v=8B17wwJdHV8)
-50 BoxJumps (I jump onto the highest Reebok step height; http://www.youtube.com/watch?v=iGLctzQM_Xo)
-30x2(side) Single arm shoulder raises (http://www.youtube.com/watch?v=Z294myBgstg)
-50 Floorwipers (I cannot do these just yet so I do 2 sets of standing obliques)
-25 Modified Pullups (*)
So far I can do this workout in 30mins while watching the new Rosie show :) . I then do some sort of cardio for 45mins (walking, swimming)
Week 7 & 8
Do the same workout above but only 3 days a week..That's right!!! These are your rest weeks...you muscle confusion week. Go hard every other day.
Back to the beginning...good luck!
Here is a video of the real movements once you can do them: http://www.menshealth.com/fitness/muscle-building-11
Sunday, October 23, 2011
Q: Snacks
The hardest thing about fighting to lose the pounds is that at some point you need a snack. Let's face it, eating healthy at times can be boring and as you focus on your goal and you start seeing the results you are less apt to stray. I have found myself in that position as of late. Although I am not a person that will run to a piece of cake I thoroughly enjoy a great nacho dip and chips. Ive decided to go on a quest in finding healthy alternatives to some of my favorite snacks and some are new.
1. Keebler Wheatables- OMG these snacks are both healthy and taste amazing, check them out at your local grocery store or on http://www.keebler.com/product-keebler-wheatables-nut-crisps-crunchy-cashew-crackers-27056.aspx?category=crackers
2. Pita bread- They are low cal you can cut it in slices drizzle a little olive oil and garlic they turn crisp can use it as the chip in dip
3. Salsa- whether you make it or buy it is great and healthy. If you decide to purchase it watch the salt content in some of the store bought varieties.
4. Smoothies- I strongly recommend making them at home with fresh fruit whether frozen or fresh. It tastes great you cut all the unnecessary sugar you may get from some smoothie stores and it will give you the sweetness you are looking for.
5. Popcorn- Popcorn is low in calories as long as you stay away from some of the designer bags..If you are like me and love the movie butter flavor just make sure you watch the salt content of the bag. A healthier option is to make it at home and add your own butter.
6. Ice Cream- Yup I said it ice cream and no not an entire pint or gallon. Although I cannot eat the stuff it is a great way to get protein from the milk and a bit of sugar. But like everything eat in moderation
7. Fruit - always the best alternative, you could cut some apples put in a pot with a little butter and cinnamon and have warm apples. you could cut fresh peaches or frozen, I recommend staying away from the can, add fresh whipped cream and you have peaches and cream. Or a simple mix of melon
8. Nuts - nuts are a great snack but really try to stick with the serving size because they pack fat.
1. Keebler Wheatables- OMG these snacks are both healthy and taste amazing, check them out at your local grocery store or on http://www.keebler.com/product-keebler-wheatables-nut-crisps-crunchy-cashew-crackers-27056.aspx?category=crackers
2. Pita bread- They are low cal you can cut it in slices drizzle a little olive oil and garlic they turn crisp can use it as the chip in dip
3. Salsa- whether you make it or buy it is great and healthy. If you decide to purchase it watch the salt content in some of the store bought varieties.
4. Smoothies- I strongly recommend making them at home with fresh fruit whether frozen or fresh. It tastes great you cut all the unnecessary sugar you may get from some smoothie stores and it will give you the sweetness you are looking for.
5. Popcorn- Popcorn is low in calories as long as you stay away from some of the designer bags..If you are like me and love the movie butter flavor just make sure you watch the salt content of the bag. A healthier option is to make it at home and add your own butter.
6. Ice Cream- Yup I said it ice cream and no not an entire pint or gallon. Although I cannot eat the stuff it is a great way to get protein from the milk and a bit of sugar. But like everything eat in moderation
7. Fruit - always the best alternative, you could cut some apples put in a pot with a little butter and cinnamon and have warm apples. you could cut fresh peaches or frozen, I recommend staying away from the can, add fresh whipped cream and you have peaches and cream. Or a simple mix of melon
8. Nuts - nuts are a great snack but really try to stick with the serving size because they pack fat.
Monday, October 10, 2011
C: Sh*tty Friends
So...without going into my dating details, I've realized something very profound this weekend. I am one of the easiest friends/girlfriends to have...I only have a few basics. Do what you say you are going to do when you say you are going to do it, don't lie/cheat, open communication. That's it. You want to pursue your dreams at becoming a pencil maker...great! You want to quit a really great career and relax...okay. However, when the relationship is ending I hear over and over from the guys I have dated that they are not good enough for me or they could never live up to my standards....um...did you see the basic rules. I rack my brain trying to figure out what I am not doing or showing that this really is an easy relationship. Not too hard to follow fellows. Then it hit me like a ton of bricks. I started thinking about the relationships I admire and what I found in common amongst those relationships is that each person is a great friend to their partner. There is no ego, they have open communication, they get each others humor, they can depend on one another without needing to be asked. Seriously! This is what I have been missing. I date guys who make really sh*tty friends.
Thursday, October 6, 2011
C: Find Your Fit
The picture represents my morning solace, my prayer time, my 'me' time, my quiet, my workout, and my thinking time all in one. I love swimming, have since I was a wee one. One of the greatest things I've realized about myself during this journey is that the one-size-come-in-a-dvd-and-you-will-shed-500-lbs-so-sign-up-today-or-remain-fat programs do not work for me. I cannot be put into a box. I also cannot stay in a gym routine for very long...I just get anxious. I want my mind to 'think' it is not working out and then, I will stay with the exercise. That is just how I am, period. So when I found swimming again this summer I was absolutely so happy. From the first few seconds of silence as I dunk my head under water to the last lap, I find my head thinking about absolutely nothing. I am in the moment. I love how the sun sprinkles and glitters the trees when I begin but then is shining on me when I end. I love how clear the bubbles are and I love the rhythm of my breath to stroke ratio. I am looking forward to rediscovering my old exercise friend.
Monday, October 3, 2011
Q: Back Home Again Part 2
So there we were driving up North to what would turn out to be the best weekend I've had in a long time. Relaxation was in the air, the banter with my best friend kept us all laughing, and although tired we felt a little bit of relief that I was back home. We drove and for a split moment there was silence, I got lost peering at the trees. The leaves were changing, the air was crisp, it was fall, and in the background my other friend talk about apple picking but I couldn't really hear. It came to me that for years I never noticed how beautiful the beginning of fall is around there. For so long I was consumed with the dread and grey of winter that I didn't notice the bright colors of fall. I hadn't been gone that long; the last time I was in NY it was not the best experience. It was March dead of winter, the streets were icy and my relationship was rocky. Turns out that would have been the last time I was in a relationship, the last time I drove 16 hours and the last time I was in NY.
When we finally made it to our destination I became nervous all that kept running through my mind was the orange polo shirt I was going to wear. This was my moment for the first time I was asked to be a part of a wedding. For the rehearsal dinner I bought this almost rustic orange shirt that was a size smaller than I am comfortable wearing. I could not get out of my mind that my love handles would noticeably show which would have ruined my night. When you lose a noticeable amount of weight your mind continues to believe that you need to be in larger clothes. That there was my struggle, everything I bought for the wedding was a few sizes smaller and because of that my mind kept reminding me of what might show.
The hardest thing about losing weight is the mental fight you have with yourself. Although, I have lost a significant amount of weight my mind tells me that I should continue to wear the clothes I once could fit in. At this point my old clothes look terrible and the new clothes fit. I don't know where it became the norm that when you are bigger you need loose clothes. Well that is a thought for another post, but to continue everything fit, I looked pretty daymn good if I might say so. The wedding was amazing it was great to see the change in us all. Some of us essentially grew up together, from that first step into the college dorms, the first time an ID was chalked, behind the wheels of a car, graduation and first apartment. There we all were together with the people who decided to take the journey together. We celebrated, it was a new future, two of our friends get to share it together and I with the new me. That weekend was the door opening to a new tomorrow and closing the chapter of yesterday. I was able to share that moment with my closets friends and developed a brand new one of which I'm excited about. Overall besides the fact I was freezing what a fantastic weekend. No filters, just fun and learning that life is unexpected don't and not put any limitations on it.
When we finally made it to our destination I became nervous all that kept running through my mind was the orange polo shirt I was going to wear. This was my moment for the first time I was asked to be a part of a wedding. For the rehearsal dinner I bought this almost rustic orange shirt that was a size smaller than I am comfortable wearing. I could not get out of my mind that my love handles would noticeably show which would have ruined my night. When you lose a noticeable amount of weight your mind continues to believe that you need to be in larger clothes. That there was my struggle, everything I bought for the wedding was a few sizes smaller and because of that my mind kept reminding me of what might show.
The hardest thing about losing weight is the mental fight you have with yourself. Although, I have lost a significant amount of weight my mind tells me that I should continue to wear the clothes I once could fit in. At this point my old clothes look terrible and the new clothes fit. I don't know where it became the norm that when you are bigger you need loose clothes. Well that is a thought for another post, but to continue everything fit, I looked pretty daymn good if I might say so. The wedding was amazing it was great to see the change in us all. Some of us essentially grew up together, from that first step into the college dorms, the first time an ID was chalked, behind the wheels of a car, graduation and first apartment. There we all were together with the people who decided to take the journey together. We celebrated, it was a new future, two of our friends get to share it together and I with the new me. That weekend was the door opening to a new tomorrow and closing the chapter of yesterday. I was able to share that moment with my closets friends and developed a brand new one of which I'm excited about. Overall besides the fact I was freezing what a fantastic weekend. No filters, just fun and learning that life is unexpected don't and not put any limitations on it.
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