Tag: exercise

The Key to Getting Kids Involved in Yoga (or any activity)!

If you are a parent of young children, you may have noticed that kids are naturally inclined to want to try any activity that you are participating in — whether it be an every day household task or your exercise routine.

Their attention span varies, however, and, oftentimes, it’s very short. So, what’s the best way to keep them engaged in an activity? Give them ownership — their own part/role in the process, their own gear/tools. If you make them feel like they own the activity, they will be more interested in not only participating, but completing the activity.

Case in point. . . Recently we received a delivery of some nifty kids yoga gear. All three sets of kids (seven in total . . .) were very interested. However, speaking for myself, my daughters completely flipped over this gear — there were mats, headbands, water bottles, yoga grippy socks — all specially made for kids.

The mats were rolled out in my living room. The girls’ headbands were on and they were ready to get their yoga on – or at least pretend to teach yoga to each other. It was very cute. While they were not actually practicing “yoga” it showed me that if you give them their own gear — their own ownership over the process — they are more likely to get involved and stay involved in the activity.

So, while purchasing kids yoga gear may not be a priority for you and your family’s budget, it may be something to consider if you are trying to get your kids involved in some physical activity. You don’t necessarily have to purchase new — you can hand down your gear.

This concept holds true for any activity. For example, if you are trying to get them to cook, give them their own apron or kitchen tools. If you are trying to get them to clean, buy them a vacuum – okay, well, this may not work LOL . . .

The super cool yoga kids mat and gear in the photo above is from Gaiam.

July 22, 2015
#1 Tip for Finding Time to Exercise

I know it’s a struggle to find time to exercise. It doesn’t seem to matter if you are a new mom or a college student—the day feels like a never-ending cycle of tasks that must get done, and working out doesn’t always cycle to the top of the task list.

I have a tip for you that will change the way that you approach exercise. You WILL find time to workout. You might even laugh at the simplicity of this piece of advice, but hear me out. I’ve managed to exercise during periods of my life when I was working 90-hour weeks in an office, and I’ve also managed to exercise when I was a sleep-deprived new mom.

Here’s my tip for you:

Find time to exercise by prioritizing your workout above all of your non-negotiable, must-do tasks.

What do I mean by this?

Well, we all have a list of items on our to-do lists that MUST get done. Paying bills is a good example. It doesn’t seem to matter how short on time you think you are, you somehow find time to pay the electric bill and the mortgage every month. You also find time to bathe. You find time to buy food and toilet paper. These are examples of non-negotiable tasks.

If you are a new mom at home and use your baby’s precious naptime to pay bills, your workout will never happen. Before you know it, the baby will be awake. BUT, if you exercise during naptime, not only will you somehow manage to exercise, but you’ll also find that your bills manage to get paid before their due dates, too. It’s a mini miracle. You will find new time that you never realized that you had by squeezing in your workout before doing the must-do tasks.

This phenomenon reminds me of the tedious process that I used to experience when writing a paper for school. If I allowed myself a month to work on it, I would use the whole month. If I only allowed myself a week to work on it, I would get it done in a week. There was no option to not get it done, and I seemed to work with whatever amount of time I had, even if it was a minimal block of time. Fitting exercise into my life along with other obligations works the same way. Even if I think I’m too busy to exercise, if I just go ahead and do it, all of the other necessary tasks in my life still manage to get done.

Besides the obvious human needs that we all have, non-negotiable tasks will vary from person to person. You need to determine what your must-do list is, and whatever it is, place exercise ahead of the items on that list.

The reason why you are not squeezing in a workout as it stands right now is because you do not consider exercise to be a non-negotiable activity. Make it one. In the beginning, your workout may only be 15 minutes long because your life is so busy. Who cares? Build the habit today. If you build the habit now, you will automatically increase the length of your workout when your schedule allows for it. Right now, 15 minutes may be as good as it gets, and that’s just fine. Commit to a program, even if it’s brief, and fit it into your life like a non-negotiable meeting.

July 17, 2015
5 Ways to Motivate Yourself to Exercise

Not everyone has the natural desire to get up and sweat. Even for regular exercisers who enjoy physical exertion, there are days when it feels easier to sit on the couch. Newton wasn’t kidding when he stated that a body at rest will remain at rest unless an outside force acts on it. Sometimes, we need to provide that outside force to get us moving.

Nearly everyone knows how important it is to exercise for optimal health, but this information on its own doesn’t seem to be enough to motivate most people. I consider myself to be a very disciplined person, but it’s not the long-term incentives that get me moving when I’m in a funk. Long-term incentives such as living to a ripe, old age and setting a good example for my children are very important, but THOSE are not the factors that get me out of bed or off the couch on days when I’m feeling particularly lazy or apathetic toward the idea of working out. Long-term incentives just aren’t always effective at creating immediate change.

You need a few short-term incentives that will kick you into high gear and motivate you to put on your exercise clothes. Think about what could motivate you today to get up and move, and make a note of whatever that is. Here are a few of my own tips that I’ve used over the years to get moving each day.

Buy a new song for your exercise playlist. When you are in an exercise slump, tell yourself that you can buy a new song for your exercise playlist each day you hit the gym/unroll your mat/pick up your weights. At the end of two weeks of consecutive exercise, you will have enough new music to power you through an hour-long workout! Why do you want new music? Music has the power to set the mood, as well as the tempo of your workout. I have slower songs for stretching, slightly faster songs for my warm-up, and crazy upbeat songs for my higher intensity exercise. Music will drive you to work harder, even when you don’t think you have the energy to work hard.

Remind yourself that exercise increases productivity all day long. I know it’s tempting to skip your workout. That extra time could be used for so many things, but remind yourself that it is a good short-term investment. Exercise is more effective than a jolt of caffeine. You will get more done during the day if you allocate a block of time to move your body. When I finish my morning workout, I feel energized. I power through mundane tasks like packing up lunch boxes and unloading the dishwasher. I can focus on more complicated tasks, write with better clarity, and get through my to-do list at a quicker pace on days that I exercise because my mind is clear, and my body feels good.

Put a bottle of your favorite body spray into the refrigerator. This is one of my favorite tips for hot summer days, and I’ve been doing it since I was a college student. After working out and sweating like a beast, I take a shower and treat myself to a cool, refreshing spritz of body spray. I don’t allow myself to use the refrigerated spray on days that I skip my workout. I like saving it as a special treat—a mini spa treatment that I get after each workout. I now associate the scent of my body spray with strength and discipline, and that’s just a great feeling.

Treat yourself to a full water bottle or pitcher of fruit infused water.
I’m not a big water drinker. The only time I’m even interested in drinking at all is during/after exercise, so I treat myself to fruit-infused water after each workout. Sometimes I’m lazy, and I just squeeze a couple of lemon slices into a glass, but most of the time, I will treat myself to a big beautiful pitcher of cucumber-mint-strawberry water or lemon-lime-tangerine water. It’s such a nice, healthy treat that provides a bit of incentive on lazy days.

Embrace the idea that you will feel better instantly! When you are wallowing on the couch, feeling a bit down, or overwhelmed by the circumstances of your life, tell yourself to get up and exercise because you will feel better afterwards. I’m not talking about feeling better after weeks of regular exercise (which, of course will happen, too)— I’m talking about feeling better in the next 30 minutes. Endorphins have an amazing effect. There’s no better incentive than that. Exercise is an instant mood booster, and your body and mind will thank you for the workout.

May 11, 2015
10 Wellness Tips for the New Year
The New Year seems to imply that we need to make a change, but we like to think of it as an opportunity to refocus on ourselves and concentrate on adopting some healthy habits.

We are firm believers that small steps and changes can make a very big difference. Starting small will help ease you into a new routine and work towards adopting a revitalized mindset. Once you start making some incremental changes, you will see, and feel, a difference.

So, in an attempt to inspire some healthy habits, we have jotted down ten that we think are worth considering. They are not only focused on yoga, fitness and nutrition — but overall wellness. We hope they become a part of your routine!

Here’s our list of top ten wellness tips for 2015:
1. Wake up early — start your day early enough that you can accomplish a few things before the day actually gets started. Generally mornings are rushed, making lunches, racing to get dressed and out of the house and off to work and school. Get up early, even if it’s only 15 minutes earlier than usual. Take a moment, have a cup of tea and ease into your day. These few moment of peace are all yours.
2. Set a daily intention — since you will be up early, take the time to set an intention for your day. Find a quiet place to sit and think — think about what you will conquer during the day and how you will achieve your goals.
3. Find time for exercise (morning, noon, or night – whenever it’s best for you). If carving out some time early in the morning or late at night doesn’t work for you, do something active during your lunch break, or while at your desk. Even taking a walk and stretching your legs counts!
4. Take care of your skin — suncreen, skincare, etc. Wash your face. Moisturize it and protect it with SPF. We are not beauty consultants, but we all need to take care and protect our skin.
5. Do something for you. Pencil some “me time” into your calendar. That may mean finding time for a pedicure, or having tea with a friend. Do something for you — maybe not every day — but as often as possible.
6. Cook more, take-out less. Eating healthy is so important, and we really do believe that cooking your own meals inspires healthy eating — a healthier lifestyle. Of course, you can find healthy food options at restaurants and in cafeterias, but your own kitchen is the best place to start. Take a few extra minutes to make something homemade versus buying a pre-made, likely preservative-laden, option. That doesn’t mean you can’t take short cuts — like buying pre-cut and washed veggies — but, focus on preparing your food versus choosing something from a freezer case.
7. Read — a newspaper, a magazine or a book. It doesn’t matter if it’s fiction or non-fiction. Reading sparks creativity, and it’s just different from being fed information from the television. You are an active participant in receiving knowledge!
8. Go outside, and do something active. Even in the dead of winter, a quick walk around the block can invigorate you. Take a moment and go outside — breathe in some fresh air. Even better, participate in an outdoor activity. Riding a bike, an outdoor yoga class, a run — whatever suits your fancy! Just get outside!
9. Put your phone down, or your laptop — whatever device you are attached to these days. Isn’t it the worst when you are trying to have a conversation with someone and they are glued to their phone? We are all guilty, so, put your phone down. Focus on what’s happening right in front of you — whether it’s a conversation with a loved one or a work colleague. Or, perhaps, just put your phone down in order to focus on yourself.
10. Make a daily to-do list. We love our lists. We like to make ours at night in order set ourselves up for the next day. Making a list will help you organize all of the moving parts of your life. And, there’s nothing like crossing something off your list to make you feel accomplished!
January 20, 2015
So You Can Crow…Now What?

Recently, I wrote a short article about the empowering nature of an arm balance practice. If you’ve taken that article to heart, you may be just beginning your arm balance journey with Crow pose. For a beginner, Crow pose (bakasana) is a seemingly impossible arm balance. I still vividly remember the struggle—sweating, engaging every muscle in my body, and trying to balance without tipping forward onto the pillow on the floor in front of me. I assure you that with consistent practice, it will stop feeling impossible, and one day, it will somehow feel comfortable! When you get to that day, you will be excited to move on to the next challenge. This article is for those of you who are ready and eager to move on.

Once you are able to balance in crow pose for 4-5 breaths, you are ready to add an element of difficulty. Rather than introducing you to one-legged crow (eka pada bakasana), which is the typical progression, I recommend trying a slightly less challenging, core-engaging crow exercise, which I call “sliding crow”. The mechanics of this exercise are similar to one-legged crow in that you must engage your core muscles and lift one knee off of your tricep, but it will feel less intimidating because your knees will not move more than an inch or two off of your arms.

To begin, start off in crow pose, and review your alignment checklist.

-Are your fingers spread wide and gripping the mat?

-Is your upper back rounded like a cat to help engage the core and redistribute your weight on the back of your arms?

-Is your core engaged?

-Are your thighs squeezing inward?

-Are your elbows squeezing inward?

-Are you pulling your heels up toward your bottom?

-Are you gazing forward past your fingertips?

If you have answered “yes” to each of the questions above, your crow is in good form, and you are ready to move on.

From crow pose, begin to shift your weight onto the back of your left tricep without actually lifting a knee. To an observer, your weight-shifted crow may look no different from your regular crow. This is just a shift in weight. Pause here, and find your balance in this variation of crow, where the majority of your weight has moved onto the back of your left arm.

If you feel stable, the next goal is to lift the right knee from the back of the right arm by just an inch or two. In order to accomplish this, pretend that your belly is connected to your right knee by a string. I know it sounds odd, but this visualization works. You have the ability to lift the right knee from the back of the right tricep by engaging your core even more than it currently is, and pulling your knee up using the imaginary string.

If you are able to lift your right knee about an inch, slowly begin to slide that knee over to the left tricep. The end goal of this exercise is to ultimately be resting with both knees on the back of the left arm.

Pause for a moment, and return the right knee to the right tricep. Repeat this sliding crow exercise, but this time, shift the weight onto the back of the right arm and slide the left knee to the right tricep.

Once you develop the balance and control to do this exercise, your crow will be ready to take flight into one-legged crow (eka pada bakasana). Good luck, and have fun!

June 23, 2014
Pre-Workout Tea Spritzer!
Are you drinking enough BEFORE exercising? The importance of staying hydrated during and after an exercise session is common knowledge, but drinking prior to a workout is just as essential.

According to the American College of Sports Medicine, you should consume 17 ounces of fluid about two hours prior to exercising to be adequately hydrated and to allow time for excretion of excess water.

If you are looking for a more palatable solution than plain water but don’t want to reach for an artificially flavored/colored sports drink, consider this refreshing alternative—Create your own tea spritzer! It’s delicious, portable, and it will get you ready and hydrated for your workout.

Directions:
1. Fill a tall glass (or thermos) with unflavored seltzer water.
2. Squeeze ⅛ or ¼ of a lime into the water.
3. Steep 1 tea bag for 5 minutes. Fruit-flavored teas work really well, and they are caffeine free!
4. Drink up, and enjoy your workout.
March 7, 2014