Tag Archives: work out

Friend-time Activities That Aren’t Just Drinks and Dinner

I love getting together to catch up with my friends over drinks and/or dinner, it’s one of my favorite ways to see my friends and spend my free time. At the same time, however, there are only so many dinner slots in our schedules to dedicate to friend meetups. Also, drinks and dinners add up fast from a cost perspective (amiright or what?) So in an effort to inspire more friend get-togethers because it is a part of a healthy and happy lifestyle, here are some other friend-time activities that aren’t just drinks and dinner that you can enjoy with those special humans you decided you liked enough to keep around for a while!

Continue reading

8 Things Fit People Do

Being the yoga instructor, #healthyfoodporn hashtag using Instagram cook, and lifestyle blogger that I am, I often receive a lot of questions about how to get fit and stay fit. Friends, acquaintances, and strangers come to me for my advice on how they can achieve greater health. I offer my tips and tricks like in the blog post here, and I always always always stand firm with my belief that being fit is about creating a healthy lifestyle for yourself that you can sustain over a long period of time rather than a quick fix diet or work out program. Also important, I always remind that a pant/dress size or scale number does not equivocate good health, but rather an overall feeling of wellness and ability.

All that being said, people still want to know how us-in-shape-people do it. I know lots of in shape people, and most of us have several things in common with the way we live our lives. So, I will share those with you now so that maybe you can see what we do and if those things appear to be ones you can do in your own life.

1. We prepare much of our own food

food prep

Fit people still go out, fit people still get take out; but fit people also buy whole food ingredients and cook/prep many to the majority of our own meals. By purchasing quality ingredients and handling the preparation of them, we are able to control the amounts of fat, sodium, sugar, etc. in our food as well as manage our portions. It’s just an integral part of the lifestyle. It means carving out time to shop for the groceries, cook, and pack the food; it means hella Tupperware and a messy kitchen, but you feel great, often saves money, and it can be more flavorful too!

I have looked into the flames….

i have looked into the flames.gif

…And I see Rubbermaid in your future!

tupperware

2. We make exercise a priority –

work.gif

It’s true; fit people make getting in movement an absolute priority in our day. I hear a lot of excuses along the lines of “I just don’t have time,” and that very well may be if you are just hoping for a random hour to open up in your day so you can fit a sweat in. The fact is, no matter how busy fit people are, they schedule the time for exercise in and rarely negotiate about it. It sometimes means getting up an hour earlier to make it to a before sunrise yoga or aerobics class or having lunch at your desk so you can squeeze in a gym sesh or spin class over your lunch break, but fit people will make it happen no matter what. Why? Because it makes us feel strong, it makes us feel good, and it makes us healthier and happier the rest of the time! The sacrifice of an hour is well worth it.

3. We drink tons of water –

sprinkler 2.gif

We are very blessed in the Western world to have access to clean running water. As much fun as water slides are, a much better use for all that water is using it for hydration! Hydration comes with many various health benefits including aiding digestion, purifying internally, releasing water retention and bloating, and even revving up metabolism. Fit people end up sweating a lot, and so we need a lot of water to replenish, and when we get it, our bodies are the happiest!

4. We sleep –

sleep

Fit people make sure to get ample rest and sleep; when you’re active, it is important to allow your body to recuperate on the daily. A lot of us might be considered grandmas in that we choose to turn in early so that we can catch a full 7-8 hours, but here again, we make it a priority and it feels so good!

5. We are active in our free time –

hikin.gif

A lot of fit people choose hobbies and activities in their free time that involve getting outdoors and moving, and they genuinely enjoy it. Here again, it is all part of the lifestyle! For me, I enjoy taking my dog to the park after work or going on a Saturday hike, some people enjoy surfing in the mornings or playing football in the park on a weekend afternoon. These are all activities enjoyed in addition to normal exercise and movement that we simply find fun and fulfillment in while also being active and getting fresh air.

6. We eat, a lot –

food

Yes, we prepare much of our own food, yes we control our portion sizes, but that doesn’t mean we are eating just kale and orange segments. Healthy people eat every few hours and make sure to get plenty of good foods with lots of nutrition. Starving yourself for 10 hours straight does not equal health, feeding yourself nutritionally rich foods every 2-4 hours usually does. Which would you choose?

7. We say no –

no

Sad Panda, but sometimes we have to say no. Sometimes we turn down the slice of cake if we’ve been having too much sugar or we opt for the chicken and vegetables rather than the burger if we’ve been going to town on the carbs and salt. This is NOT to say you can never have the cake or the burger, but you have to check in with yourself and see what is going to make you FEEL the best, and sometimes that means saying no.

Here’s a sad Panda for you

sad panda.gif

8. We say YES!

yes.gif

Living a life of strict eating patterns that never permits a little indulgence is not fun or sustainable. It is important to enjoy what life puts on the plate for you, and sometimes that is a big pizza or brownie Sunday. Don’t be afraid to indulge and enjoy: make sure to treat yourself! Complete deprivation is not the goal here, its balance. Your dessert Monday through Thursday might’ve been a small piece of dark chocolate, but on Friday go ahead and have the Pizookie! You are golden! I live by an 80%/20% rule: 80% of the time I eat those traditionally healthier choices, 20% of the time I eat whatever the hell I want without apologies! So eat up me hearties yo-ho!

So, those are some of the things us “fit” people do. But remember, even if you are starting a new fitness journey, be kind to yourself and love yourself as you are now and along every step of the way!

Quick Health Tips

As we continue forward into the New Year, there is an extreme emphasis on health and fitness with many, many people resolving to pursue better health and fitness for themselves in 2016. Now, if you have read my latest post MODERATION-BALANCE-LIFESTYLE, you will know that I believe in finding a kind way to get one’s self into a greater state of wellness with a more healthful lifestyle that one can sustain over a long period of time. If you hadn’t read that post, please do.

I am, however, fully aware that many of you would like quick health tips to adopt into your life to obtain a better shape and hopefully build a healthier lifestyle overall. And so, I am happy to share some of those with you here. Many of these will be tips that you have heard before, but I repeat them here because in my experience, they work. I will keep them short and sweet so that they are easy to remember and refer to.

Continue reading

Moderation – Balance – Lifestyle

Ciao friends and a very Happy New Year to you! And with it being the New Year, I know that there is a definite focus and even craze around New Year’s Resolutions; specifically health and fitness based resolutions. It seems to be the same story every year. On the one hand, it’s great; it’s wonderful that folks can look at the beginning of a New Year as a time of renewal and a time to make changes. On the other hand, however, I find that New Year’s resolutions, especially those around health and fitness, lead people to be unkind to themselves in the pursuit of their goals and more often than not end up abandoning the journey towards those goals a month or two into the year. I mean not to sound arrogant, but because I do appear to live my life, eat well, and remain in good shape, every year around Christmas and New Year’s my friends and family, my colleagues, my students, and even complete strangers ask me for advice about how to become fitter, healthier, and remain that way. So today, I am going to talk a little bit about how I have found success and offer you some tips into how you may as well!

Continue reading

Build, Hold, and Flow Yoga Class

The pace of our lives constantly changes; in one season of your life you are moving quickly as you flow from day to day, and then suddenly you find yourself frozen in a position that you may or may not enjoy. The truth is that we cannot always control the pace of our lives; at times it will be too fast, at times too slow giving you a sensation of being stuck, and at other times it will be just right. No matter what, we must learn to adapt, we must learn to be able to go with the flow as well as be able to remain still with a sense of peace.

To reflect this, I have a yoga sequence that I teach in my advanced power vinyasa classes when I feel like myself and those around me might need to practice stillness contrasted by flow and vice versa. I call it my Build, Hold, and Flow Yoga Class.

In this challenging class, we build the main section – the Sun B – one posture at time: one posture for 5-8 breaths, then a chaturanga, then the first posture again for 1 breath, then we add another posture and hold for 5-8 breaths again really highlighting the new posture, and so on and so on. In this way, we must pause in each posture that we add and hold still for a challenging amount of time. I encourage the students to find their best expression of the posture and then focus on their breath and just be okay holding still with where they are at in their practice. Finally, we flow the entire Sun B to contrast the slow build of the sequence. The strength series later on in class is also slowly built, but constantly moving forward with little to no breaks. Overall, the class alternates from very slow to quick flow and mirrors the paces we experience and different times in our own lives.

This sequence has helped me when struggling to adapt to the changes in pace of my own life and my students seem to like it too, plus it is a killer work out! I hope you enjoy my Build, Hold, and Flow Yoga Class!

__________________________________________________________________________________________

Build, Hold, and Flow Yoga Class

*Start with Right Side first always

*Practice at your own risk

Integration:

  • Child’s Pose – Balasana – (several breaths)
  • Table Top – Inhale- (1 breath)
  • Cat & Cow Flow – Inhale for Cow and Exhale for Cat -(3 rounds of breath)
  • Down Dog – Adho Muka Svanasana -Exhale – (hold for several breaths, walk out your dog, etc.)
  • Rag Doll – Exhale – (3-5 breaths)
  • Roll up to standing – Inhale
  • Equal on All Sides Pose – Samastitahi – (3-5 breaths, set intention here)

Sun A:

  • Mountain Pose – Tadasana – Inhale – (several breaths)
  • Quarter Moon Right then Left – Exhale – (1 breath each side)
  • Mountain Pose – Tadasana – Inhale – (1 breath)
  • Back Bend – Exhale – (1 breath)
  • Mountain Pose – Tadasana – Inhale (1 breath)
  • Forward Fold – Uttanasana –Exhale – (1 breath)
  • Halfway Lift – Ardha Uttanasana – Inhale – (1 breath)
  • Squat and Curl – Exhale (1 breath)
  • Repeat Twice more flowing breath to movement

Sun B:

  • Chair Pose – Utkatasna – Inhale – (3-5 breaths)
  • Forward Fold – Uttanasana – Exhale – (1 breath)
  • Halfway Lift – Ardha Uttanasana – Inhale – (1 breath)
  • Chaturanga – Exhale – (1 breath)
  • Upward Facing Dog – Urdhva Mukah Svanasana – Inhale – (1 breath)
  • Downward Facing Dog – Adho Mukah Svanasana – Exhale – (1 breath)
  • Low Lunge – Exhale – (1 breath)
  • Low Lunge Twist – Inhale – (Hold 5-8 breaths)
  • Chaturanga – Up Dog – Down Dog with breath cues above, repeat other side
  • Chaturanga – Up Dog – Down Dog with breath cues above
  • Low Lunge – Exhale – (1 breath)
  • Low Lunge Twist – Inhale – (1 breath)
  • Low Lunge – Exhale – (1 breath)
  • Warrior 2 – Virabhadrasana 2 – Inhale – (Hold 5-8 breaths)
  • Chaturanga – Up Dog – Down Dog with breath cues above, repeat other side
  • Chaturanga – Up Dog – Down Dog with breath cues above
  • Low Lunge – Exhale – (1 breath)
  • Low Lunge Twist – Inhale – (1 breath)
  • Low Lunge – Exhale – (1 breath)
  • Warrior 2 – Inhale – ( 1 breath)
  • Extended Side Angle – Exhale – (Hold 5-8 breaths)
  • Chaturanga – Up Dog – Down Dog with breath cues above, repeat other side
  • Chaturanga – Up Dog – Down Dog with breath cues above
  • Low Lunge – Exhale – (1 breath)
  • Low Lunge Twist – Inhale – (1 breath)
  • Low Lunge – Exhale – (1 breath)
  • Warrior 2 – Inhale – ( 1 breath)
  • Extended Side Angle – Exhale – (1 breath)
  • Reverse Warrior – Inhale – ( Hold 3-5 breaths)
  • Chaturanga – Up Dog – Down Dog with breath cues above, repeat other side
  • Now the sequence is built, flow through Twice more moving breath to movement!

Core:

  • Boat Pose – Navasana – Lowers and Lifts – (30 seconds)
  • Bicycle Sit Ups – (1 minute)
  • High Plank – ( 1 minute)

Strength:

  • Chair Pose – Utkatasna – Inhale – (3 breaths)
  • Prayer Twist – Right Side 1st – Exhale – (3-5 breaths)
  • From Prayer Twist
    • Shift weight into right foot
    • Bring left heel to glute
    • Extend left foot to back of the room, parallel to mat
    • Step into Revolved Crescent Lunge
  • Revolved Crescent Lunge – Inhale – (3-5 breaths)
  • From Revolved Crescent Lunge
    • Open arms to fly – Inhale – (1 breath)
    • Rise up into Crescent Lunge Vertical Twist
  • Crescent Lunge Vertical Twist – Exhale – (3 breaths)
  • Exalted Warrior – Inhale – (3 breaths)
  • Crescent Lunge – Anjaneyasana – Inhale – ( 3 breaths)
  • Airplane Crescent Lunge – Exhale – (1-2 breaths)
  • Warrior 2 – Inhale – (1 round of breath)
  • Straighten Front Leg – Inhale – (1 breath)
  • Triangle Pose – Trikonasana -Exhale – (3 breaths)
  • Triangle Pose with Uttitha – Inhale – (1 breath)
  • Standing Separate Leg Stretch – Proserita – Exhale – (3 breaths)
  • Halfway Lift Proserita – Inhale – (1 breath)
  • Forward Fold Proserita – Exhale – (1 breath)
  • Rise up with arms at a T and flat back – Inhale – (1 breath)
  • Warrior 2 – Exhale – (1 breath)
  • Reverse Warrior – Inhale – (1 breath)
  • Chaturanga – Up Dog – Down Dog
  • Repeat on the other side

Hips/Cool Down:

*Right leg then left

  • Half Pigeon – Eka Pada Rajakapotasana – Exhale- (1-3 breaths)
  • Sleeping Pigeon – Exhale – (10 breaths or a little over a minute)
  • Repeat on other side

Spine:

  • Cobra Pose – Bhujangasana – Inhale – (3 breaths)
  • Bound Locust Pose – Inhale – (3 breaths)
  • Bridge Pose – Setu Bandhasana – Inhale  (3 breaths)
  • Reclined Angle Pose – Supta Baddha Konasana – (rest, easy breath)

Folds/Rounds:

  • Legs up the wall – Inhale (3-5 breaths)
  • Plow Pose – Inhale- (3-5 breaths)
  • Shoulder Stand – Inhale – (3-5 breaths)

Finals:

  • Happy Baby Pose – Ananda Balasana – Inhale – (3-5 breaths)
  • Supine Twists right side then left – Exhale – (3-5 breaths per side)
  • Final Savasana – Exhale – (rest for 2-5 minutes)

NAMASTE FRIENDS!