Tuesday Tip :: How to Have a Great Yoga Practice

Lake Powell 2013... dying to go back.

Yesterday I had a great yoga practice and I want to share with you why and how to experience the same...

Starting from the beginning :: The past few weeks my yoga practice had been off. I don't know why exactly, but I think it's because I've been traveling and my other workouts had gotten more intense so my yoga practice was put on the back burner. Yoga is so important to me and I know and understand the benefits but I had gotten to the point where practicing yoga was just another thing that needed to be crossed off my list. When I did make it to a class I wasn't going to experience the flow and peace but instead I was going because I knew it needed to happen. Yes, initially when you first start practicing yoga it may be something you do because you know it's good for you and that may be the only way to get you to a class. However, the relationship I have with yoga has developed into a way of life and I wasn't respecting it.

I'd been thinking about this disrespect I've had for yoga a lot (even though the term "disrespect" is something I just narrowed down to today) and yesterday on my drive to the studio I turned off my radio and thought about my practice and what my purpose and goal is. In yoga we call this the drishti and it's what you're focused or concentrating on. In the prior weeks my drishti was non existent but in the car yesterday I grabbed a simple one for my practice last night... to breathe deep and enjoy the class. During the 90 minute class I would refer my thoughts frequently back to my drishti and in turn I had a wonderful practice and I feel like my love for yoga has been refreshed.

So if you are wanting to have a great experience practicing yoga refer to the list below...

1. Make sure you have proper yoga clothing
2. Take a class with an awesome teacher
3. Don't forget your yoga mat
4. Practice with a friend
5. Bring a water bottle
6. Practice with a clear drishti

Happy Fitnessing!

Tuesday Tip :: Working Out While Traveling

Even when traveling, it is important for me to continue to work out in order to stay on track with my goals. This past week while we were in NYC I was able to get my workouts in everyday! I ran in Central Park and did Pilates & yoga in the hotel fitness room. Because I continued with my scheduled workouts, when I returned home I was able to jump right back into my regular routine. Here are a few tips for maintaining your fitness routine while on vacation or traveling.

Let it Be Known!* Make sure your travel buddies understand how important your daily workout is no matter where you are. You may be on a vacation but you don't have to be on a vacation from your fitness and if your friends and family understand that they will be less likely to try to get in the way of your workout plans.

Do Your Research* Before you leave home check out where you're staying and what kind of workout will be available to you. Most hotels have fitness rooms and facilities. If I'm staying in a hotel I always like to check out their fitness rooms online if possible to get an idea of what is available. When I stay with friends or family I will usually just run outside or head to the nearest community rec center.

Take a Resting Day* Depending on what my fitness goals are and how long I'll be traveling for, I will sometimes rotate my workout schedule around so that my rest and recovery day falls during my vacation. Or sometimes I'll even take an extra resting day. I really don't like to go more than two days without working out though.

In a Pinch?* If you don't have a lot of options for an outdoor workout, and your hotel room doesn't have fitness room, you can do a quick fitness video via youtube or fitnessmagazine.com (etc.) on your laptop or smartphone. I have been in a pinch like that before and did a 15 minute workout in my hotel room. Even though it was quick and not ideal, I still felt better that I did something rather than nothing.

Running in Central Park with Olivia

Happy Fitnessing!

Tuesday Tip :: Getting Started

One of the most challenging things about participating in any type of fitness program or physical activity is just getting started. It doesn't have to be a big deal. Just start with a small goal.

Maybe you haven't been exercising at all... so look into some type of exercise, fitness class or sport that seems appealing to you and try it out. Remember, most exercises can be done in the comfort of your own home or neighborhood. You do not have to make any gym commitments in order to start. In fact, most times if somebody has not already been active and working out they will not stick with their gym commitment for long and that just ends up being a big waste of money. If you're really nervous about the whole gym idea check out Youtube! I'm amazed at all the cool fitness videos I find on there.

Maybe you have been exercising and are looking to try something new... that's great! It's always good to switch up your fitness routine. I love to run and practice yoga but I also love to try new things. I've just signed up for my first triathlon in June and I'm really excited to switch more of my time and focus to swimming and cycling. Trying new things will increase your fitness level and keep things interesting. What is something new you'd love to try? - I am totally going to take a swing at CrossFit soon after my marathon is over.

The important thing about getting started is the goal... big or small. I'm going to run for 5 minutes, or I'm going to run a marathon. You must ALWAYS have a fitness goal in mind. Don't be afraid to be a little competitive with yourself, and don't be afraid to be a LOT proud of yourself for accomplishing even the smallest thing. The satisfaction you feel when accomplishing a fitness goal is what will keep you coming back for more!

Happy Fitnessing!

Tuesday Tip :: Be The Good

I'm so saddened by the events that took place yesterday. I have never ran the Boston marathon but I understand how hard a runner has to train to even be considered to register for it. It's a huge deal in the running world. It's where records are broken and people all over the world attend. It is the single most attended sporting event and a big celebration. Each year I follow the event and check to see the winners. This year I even had a friend run in it - thank goodness she is safe. My heart is broken and all day I just wanted to scream at how sick the world is sometimes. However, that won't do me any good I know. It won't do any of us good. We need to be positive and believe that there is still good out there. Think of all those people who immediately ran to help and aid those injured victims, not knowing what could happen next. Think of all the people who run to help you when you need it. There is still so much good in the world. This sad event has given me a sense of inspiration and motivation to be a better person and just keep running!

xoxo

Tuesday Tip :: Help I Have Blister!

Guys. Whether you run or not, I'm pretty sure everybody has had a blister on your foot or toe sometime in your life and you know it sucks, bad. If you do run you know that a tiny blister can put a huge damper in your training. Last week I was supposed to run 14 miles and only made it to seven before a little blister on my pinky toe prohibited me from taking another step. The next week I was so worried that I wouldn't be able to make the full distance of my long run. I headed to the store the night before my long run to find some Moleskin to cover my blister. I'm not joking when I say they seriously didn't have any. Dang it! But then out of the corner of my eye I saw a cute little package that said "Help I have a blister." I was totally thinking those exact words so it must have been meant to be and they only had one box left! I snagged it and I'm telling you it is the best thing I've ever used for a blister. So here's my Tuesday Tip, if you have a blister, use this! I think the pack cost me $3. Enjoy!

Happy Fitnessing!

Tuesday Tip :: Drink More Water!

Drinking enough water on a daily basis is so important. If I don't get enough water in me I get irritable, tired, and my head will hurt. They say you should be drinking half your body weight in ounces. I shoot to overreach that number to ensure I am fully hydrated. Plus, when you are working out everyday you should be drinking an even greater amount ("hydrating during exercise" a post for another day).

As long as I have my bottle with me at all times I can guarantee that I'll be getting enough water. Each time I look at my pink water bottle I am prompted to drink. If I forget to bring my water bottle to work than I can go the whole work day without drinking water! It's not good. I've even started taking my water bottle with me when I run errands, and go to shows or other events. Basically anytime you see me, I've got my pink water bottle. That way there's no excuse for me to be dehydrated.

Drinking enough water and getting adequate daily hydration, if you're not already, is one of the easiest ways to improve your health. You will also begin to see fast results in how you feel AND look! This is one advice I feel very qualified to give. Get a water bottle, keep it with you always, and drink water!

Happy Fitnessing!

Tuesday Tip :: Your Turn

Life has been a little out of control lately and last weekend was totes cray with work. I was in the height of a store remodel and worked 25+ hours between Friday and Saturday. It was a fun but intense project and I'm still trying to get above water. I've been feeling yucky because my eating habits have swayed a bit during this rough time. For example Friday and Saturday I pretty much ate nothing and so because of that, Sunday I ate anything I could get my hands on... including LOTS of sugar and simple carbs. I know when I don't eat normal it throws everything in my body off and I don't have time to get sick.

This Tuesday Tip I'm asking for help from you reading this... during times of overwhelming stress what are your best secrets to staying happy and healthy? I'd really like to hear from YOU. I need motivation!

XOXO

P.S. I did finally get to go to a yoga class last night which was W O N D E R F U L ! I can't believe I went an entire 3 weeks without getting a full practice in. That is the longest yoga drought I've had these past 2 years! OM SHANTI

Happy Fitnessing!

Tuesday Tip :: Pamper Yourself

      

Facial Mud Mask

I am a firm believer in "me time." I've had a lot going on this month but even when you're busy and don't think you have time it is so important to do something for yourself. Each week I try to take a hot salt bath with essential oils and/or give myself a pedicure, manicure or facial. Sometimes I'm able to do all while watching a movie. It is so relaxing. Every once in a while it's even better when I can get a professional massage or go to the spa. Take care of your body with clean skin care and body products when available. Your skin absorbs what you put on it so read labels and try to avoid these ingredients.

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Happy Fitnessing!

Tuesday Tip :: Ch-Ch-Ch-Chia!

If you haven't already heard about how awesome chia seeds are well let me fill you in... not only can you sprout them in cool shaped pots to resemble animal or human hair. But you can EAT them! They are packed with omega 3's, help to control blood sugar and are easier to digest than flax seeds. Because chia seeds absorb 10 times their weight in liquid you will fill full from just a small amount, helping with weight loss, yay! Check out one of my favorite ways to eat chia...

Chia Cereal

Mix together:

1/4 cup chia seeds

3 tbs buckwheat groats

small handful dried cranberries or goji berries

small handful pumpkin seeds

small handful walnuts or almonds

 1 tbs your favorite sweetened protein powder 

(my favorite one you can find here or here. I like it because it is sweetened with stevia)

Don't mind my nasty tupperware, I like to take this cereal to work. :)

You can serve this warm or cold and in milk or water. If you let the cereal sit for just a few minutes the chia seeds will absorb the liquid and turn into a pudding or paste. You will have to experiment with it to find out what texture you like.

In other news... I am officially in my training period for the Utah Valley Marathon. I can't believe it's 16 weeks away! It seems so soon, yet so far off. This morning I woke up early and hit the treadmill for my "track repeats" (details on this workout to come in another post). It went well! I'm feeling ready and excited to challenge myself and see what I am capable of this year!

Happy Fitnessing!

Tuesday Tip on a Wednesday...

This past week Lululemon posted a campaign for people to practice "legs up the wall," a very common part of yoga practices. The goal of this campaign was to help people realize how important it is to chill out and allow your body to recover each day from our life stresses.

To do this posture sit perpendicular to a wall and gently lay back as you push your gluts against the wall. Bring your feet right above your hips and straighten your knees. Anybody can do this posture  and it can be practiced all day if you want! Just close your eyes and enjoy the release you feel from your achy back, feet and legs.  There are tons of benefits to practicing legs up the wall on a regular basis so give it a try! Experience the joy!

Happy Fitnessing!

Tuesday Tip :: Beat Stress

During high times of stress, whatever the cause may be, it is easy to allow those stresses to lead us into a downward spiral of unhealthy practices. However, it is possible to allow exercise to be your anchor in combating stress. Through the challenge of exercising, you not only feel stronger, but have a greater sense of control through a hard time when you feel like you can't control anything.

Here are some strategies I found for combating stress with exercise:

1. Exert yourself in whatever way you can manage
2. Fulfill a weekly goal rather than stressing about a specific day
3. Build in daily activity
4. Try a quick fitness class -- social interaction can help combat stress too!
5. Go for a walk in a place you love

Hope these tips help you stay fit and healthy, even during times of high stress.

Happy Fitnessing!

Tuesday Tip :: Pack it!

Sunday evening I packed most my food for the next work day including:
       Fage Total greek yogurt with blueberries + a green drink (not pictured) for breakfast.
      A sliced apple, cheese stick, almond butter and honey sandwich and coconut aloe vera juice.

Monday evening I didn't pack my food for the next day and this is pretty much what I ended up eating while at work:
          A handful of crackers
          Half a banana
          4oz creme brulee

Looks yummy, right!?

Here's the problem with this situation.... Because I didn't pack food for the day, I didn't eat a lot while at work. Then after work + Zumba + spin + weight lifting, I was sooo hungry I wanted to eat everything in sight, and I almost did! Ah!


Lesson learned: eat steady throughout the day so I don't binge at night. The way to do that. Pack and set aside my food the night before.

Anybody else have good suggestions on this? Do you pack snacks or lunches for your busy day?

Happy Fitnessing!

Tuesday Tip :: Winter Running

If you are living in Utah this winter (and many other parts of the western United States) then you are very aware by now that it is cold... like REALLY cold! For the past month my instagram feed has been full of this...

Depressing, I know. I have tried everyday to think happy thoughts about this time of the year so I don't sink into a winter depression and because I'm a wimp in the cold I have had to do most my running indoors on the evil treadmill. If you're super tough and still continue to run outside in the bitter cold here are a few tips I found for staying safe.

--Bundle up!
      Wear clothes that wick away sweat and jackets that are waterproof. Keep your ears and hands covered.

--Stay close to home 
      There may be a greater chance of injury while running in the freezing temperatures so be sure to stay near home or a place you could call home in case of an emergency. Be sure to also tell somebody when you leave, where you're going and when they should expect you home.

--Maintain a steady pace
      Winter running should be more about maintenance rather than intense training. Try to schedule your races in the spring and summer when the weather warms up and you can train more outside.

--If temperatures are below zero, keep your run shorter than 30 minutes.
     Not only is there risk for frostbite or hypothermia but the freezing temperatures leave you feeling numb, which may make you unaware of developing injuries.

--Move to Hawaii :)

Happy Fitnessing!

Tuesday Tip :: Goals (MAKE THEM!)

I'm surprised to discover this year that so many people around me don't set New Year's Resolutions. The popular excuse I keep hearing is "I don't wanna set myself up for failure." While I understand that percentage of people who actually stick with their NYRs is low, I think its sad for people to just bypass the beginning of the year like it's no big deal. I love the beginning of a new year! I love that feeling of a fresh start. It gives me the motivation I need to set new goals, work on previous ones and do things I wouldn't normally have the drive to accomplish. There are other ways we can create that motivation. Whether it's the beginning of the week, day or hour, every moment can be a fresh start. It's important to constantly be setting new goals and continue working on the goals we've not accomplished. Did you know that it took Thomas Edison over 10,000 tests to get the light bulb to work?? I'm glad he didn't give up!

Don't give up!

If you've been unsuccessful in keeping a new fitness routine, weight lose program or any other goal supporting good health. DON'T GIVE UP! We ALL have weaknesses and we'll all have moments of failure as we try to accomplish our goals.

Happy Fitnessing!

Tuesday Tip :: Dance Every Day

Whether I'm dancing in my car, while I'm doing dishes, or during an organized Zumba or other dance class.. Dancing always puts a smile on my face. Sometimes that smile comes from seeing or imagining how ridiculous I look, but who cares? It always feels great to shake my hips, jump up and down or spin around, especially when doing that to a great song.

There are so many health benefits from dancing. It's a great calorie blaster, keeps your mind alert, and elevates mood (to name a few).

I love that Ellen has a dance segment just for her and the audience to let loose everyday on her show.

Take this challenge (even if you're home alone), turn on one of your favorite up beat songs and dance like you don't care. I promise you'll feel great (or ridiculous) but you'll smile.

P.S. Have you seen this? Haha love it!


Happy Fitnessing!

Tuesday Tip :: Sleep or an Early Morning Workout?

It seems at least once a week I am faced with the question, Do I need more sleep or do I need to exercise? While I know in an ideal world we need a good amount of sleep AND exercise each day, sometimes life throws crap your way that you don't expect which may cause you to lose precious sleeping time. So...

Should you still do your early morning work out even when you're not able to snooze for the golden 6-8 hours/night?

Not sure I have the perfect answer for this but let me first start off by stating that I know everyone is different and before you can begin to answer this question for yourself you have to know what YOUR ideal sleep time is. For me, it's 8 hours. However, I function perfectly well with only 7. Any less than that and I'm either a zombie or witch (Halloween references of course) by 3pm that day.

Lately, I have been trying to do my workouts early morning at 6am. Which means I have got to be up by 5:30am, which means I have to be asleep no later 10:30pm. For myself I have decided that if I can't be asleep by then I have to find a time later in the day to do my workout so I can ensure my body enough shut eye but I would much rather have my workout done with in the morning by 7:30 than do it after a long day of work. So it makes it a tricky task to get enough sleep but you just have to get in the habit of early to bed early to rise. Once you're there even a "not a morning person" will end up loving the mornings after you are done with your workout.

It really is an awesome feeling. Try it for a week... I dare you!

Here is a list of Ten Reasons to do early morning workouts. Enjoy!

Happy Fitnessing!

Tuesday Tip #5

About halfway through my run yesterday at a neighborhood track I needed to take a pit stop so I hurried back home only to discover that I was completely locked out! Oh no... I proceeded to try to break in and I won't go into the details but just know I ended up with a bruised and swollen toe.

Ah! In that moment I thought all hope was lost and I would never run again, like I was going to be paralyzed or something. I tend to be a bit dramatic, but I really was depressed because I could barely stand up and it was only an injured toe! After lots of ice, elevation and sleep I woke up feeling better but the toe was still swollen. The swelling has gone down throughout today and I am really hoping it continues to heal quickly. I want to run!

I came across this article from runnersworld.com back when I injured my IT band a few months ago and found it very helpful to know what to eat when injured and to prevent further injury. I looked it up again today and it made me feel a little better. Take a look and consider it my "Tuesday Tip." What the real tip should be is... just because you saw Aaron Cross jump from high ground in The Bourne Legacy this weekend doesn't mean you too are capable of those moves without injury.


Happy Fitnessing!

Tuesday Tip: #4

Ain't no shame in working out at home.

Some days I really just don't want to leave the house to workout. Some days I'd much rather just stay in my PJs and messy bed hair to break my daily sweat, but finding that motivation to get my booty into a workout in the comfort of my own home can be tricky. Here are some tips I use to get me into my at home workout groove.

1- Pick out your workout routine.
        There are plenty of options available for in home workout dvds and if you have Netflix streaming live at home then your options really are endless. I have tried countless Netflix available workouts and have found several that I have gone back to.

        Another option is finding a workout online through any number of websites. I usually go to womenshealthmag.com or runnersworld.com but there are other websites out there I have tried and would still like to try.

        If you have a smartphone there are also plenty of apps you can search to find a workout that would fit your options best. Most are free as well. Nike has a bunch of really great ones, but usually they get better as you upgrade which can cost more $$.

2- Once you have your choice of workout, think about telling somebody about your workout later that day. This will give you a sense of accountability.

3- Visualize your goals. Whether it's a picture of you or your goal written down in your home somewhere, look at it to remind yourself about how even an at home workout is going to get you closer to your fitness goal than just skipping out on that workout until you can make it back to the gym. I also like to think about this pic...

... and how great it feels to cross off DO and write DID. I really like check-lists :)

Working out at home can be a refreshing. Sometimes I even do my workout in the backyard, which is so nice in the morning sun. Most times when I workout at home I do pilates or yoga because they don't require a lot of space but I have been seen (hopefully not by too many neighbors) to bust out the wii and dance my little heart out with Just Dance and that'll get me to break a sweat fast. Do I feel embarrassed? Only sometimes, but it doesn't keep me from doing what I know is good for my body and soul. (Didn't mean to rhyme.)

Happy Fitnessing!

Tuesday Tip #2

Push hard, and then push harder.

Today's tip I was reminded of during this mornings workout. I was running (track repeat), most often the toughest work out of the week. I warm up with a comfortable jog for about 10-15 minutes and practice running form with knee highs and butt kicks. Then starts the track repeats. Basically I run for a certain distance (400 m, 800 m, 1200 m or a mile) at a speed that is about 90% of a sprint. I then rest which includes walking/jogging for about 2-3 minutes (depending on the day), and go again. I usually do this until the track repeats (fast running cycles) add up to about 3 miles. After which I cool down by jogging/walking and stretching for 10-20 minutes. Some days it is easier than other days but mostly it's hard.

Today was a hard day. I woke up so tired. I told myself I would just do what I can but then during my workout I thought about how I was settling for that and I couldn't let that be good enough for me so I decided I would do what I could and then I would do 1 more. In this case it was 1 more track repeat.

It was tough. As soon as I thought I was done and couldn't go further, I pushed through one more track repeat and I am pretty sure people around me could here me grunting but I didn't care cause I kinda of felt like I was going to cry or fall over anyway and the grunting seemed to prevent those things from happening. When I finished I felt awesome (and sweaty). Not only did I feel stronger physically but mostly mentally. It was a nice way to remind myself that I can do hard things.

So on your next workout go until you're tired then go a further, or push harder and you'll be stronger!

Happy Fitnessing!

Tuesday Tip :: REAL Food Protein Shake

My current Zumba instructor does a "Tuesday Tip" and so I'm borrowing that idea today to share my protein shake recipe. I guess this could be called a tip... I love this recipe because it is highly nutrient dense and tastes great so The Husband actually requests this for breakfast pretty much every morning. Here it is... Click the links if you have no idea what the ingredient is. :0

Makes about 3 cups

2 cups Raw Milk (or substitute with coconut water, I do not like the texture of almond milk but you could probably substitute with that if you want)

1 cup ice

1 scoop protein powder (I like Vanilla Sun Warrior brown rice protein)

2 squirts flavored stevia (I prefer Vanilla Créme or Chocolate)

4 Tbs. Super Vital Foods Superfood Chocolate Smoothie Blend (or just plain raw cacao)

2 Tbs. chia seeds (pre-soaked)*Hubby doesn't really like the texture of these so I don't always add them.

2 fresh organic eggs (sometimes I just do the yokes... yes people the yokes, not the whites)

·        Blend everything together until smooth, then enjoy!

The supplements next to my shake I'll save for another "Tuesday Tip" :)

Happy Fitnessing!