Sleep Better!
Having trouble falling or staying asleep?! Rest is extremely important for our health and unfortunately with the stress that comes with our busy lives, most of us are not getting enough of it. Fortunately, yoga is a great way to calm and relax the body and mind. Click the link to check out the 10 yoga poses that you can do right before bed to help you unwind from a busy day and get your body ready for a good, full nights sleep.
*Helpful tip: as you hold these poses, make your exhales longer than your inhales. This will slow down your nervous system allowing your body and mind to relax even quicker.
https://diyactive.com/10-bedtime-yoga-poses-better-nights-sleep/
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9 yoga poses all runners should be doing:
Running can be so great for the body and the mind, but it can also be hard on your muscles and joints. If running is big part your fitness routine, then it’s super important to include a yoga/stretching routine to keep that mobility in your body. Click on ‘Read More’ to see the 9 yoga poses that you can do after your running session or on your rest days, that will help keep your muscles flexible and your body injury free, so you can keep your running practice going strong!
https://runnerclick.com/best-yoga-poses-for-runners/
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My Fitness Journey: Consistency is Key!
The start of the year is a great time to reevaluate where you are and where you want to be. It’s that time of year for a fresh start and to focus on getting healthier. Especially in fitness, we expect results quickly and want that immediate satisfaction of seeing all our hard work pay off. Unfortunately, it doesn’t really work that way. Fitness is a journey and a lifestyle. Change doesn’t happen overnight, it can take months and even years. There is just no quick fix if you want to actually maintain a healthy lifestyle. So as we head into 2019, I want to share with you all about my fitness journey and how I have made exercise and healthy eating apart of my day to day life!
These pictures were taken 4 years apart, with about a 12 pound weight difference. For me, there were no crazy diets or hours spent in the gym, it was and still is all about consistency! Four years ago I knew I wanted to get healthier. Although I did want to lose a little weight, I mostly just wanted to focus on feeling better, eating healthier and getting more fit. Working out and being physically active was never a problem for me, but food was something I never really focused on, just eating whatever was easy and convenient. I started small by limiting my portions (with my major sweet tooth, it was too hard to completely eliminate those startbursts and twizzlers!) but I focused on just having less, while also subsituting certain foods, like brown instead of white rice or almond milk instead of regular. Over the years I would keep that going, slowing getting rid of the bad and adding more of the good until it just became a habit. I have never been on a diet and when I do indulge it’s all about moderation because life is all about balance and you should never have to completely deprive yourself!
When it comes to working out I DO NOT spend hours in the gym! Most days I work out only 30-45 minutes, but I do try and make it a goal to do something physically active 6 days a week, with one guilt-free rest day. I believe in mixing it up, from lifting weights, running with my dog, going on hikes or walks and of course my favorite thing, yoga. I don’t believe that you need to spend hours in the gym, you will just get burnt out, it’s more important to stay consistent and to do something you actually enjoy. Now I am fortunate to have a job that is very physically active, I’m on my feet, moving the majority of the day and I think that helps me a lot. For anyone that does have a desk job, then you may need to spend a little more than just 30 minutes on your workout or make the effort to move more through out your day, by going on walks on your breaks or just standing at your desk for a certain amount of time. In the end, it doesn’t matter what you are doing, just as long as you are moving!
My results did not happen overnight. I could have probably lost weight a lot quicker, but I definitely wouldn’t have been able to maintain that. By staying consistent with my work outs and always being realistic and mindful of what I put in my body, for the past 4 years I have been able to lose AND keep off my weight, while also gaining strength and confidence. Fitness is never ending, it just needs to become a part of your life if you truly want to see and maintain those results. Now just know this is my journey and what works for me may not work for you. Every body is different, but as long as you are realistic, consistent and know that small changes overtime will lead to big results, then you are on the right track to living that healthy, happy and balanced life you deserve!
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6 Poses to Strengthen your Core:
Having a strong core is more than just about having a 6-pack. Your core is made up of not only your abdominal muscles, but your back and hips as well. The core helps to stabilize and support your spine and pelvis. A strong core can help relieve low back pain, hip pain and knee pain, as well as improve your posture and balance. If you wish to not only improve your yoga practice, but your daily life as well, then click on ‘Read More’ to find out which 6 yoga poses will help to build a strong and functional core!
https://www.shape.com/fitness/workouts/6-yoga-poses-rock-solid-core
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Poses for Digestion:
Overstuffed from all that stuffing?! To live a healthy, balanced life a good rule to follow is to eat everything in moderation, unfortunately that rule tends to go out the window when it comes to Thanksgiving dinner! Between the turkey, stuffing, mashed potatoes, pumpkin pie (just to name a few) we tend to over indulge and by the end of a long day of eating the last thing you want to do is move. However, there are some specific yoga poses that will help stimulate digestion and start to detox your body from all of those delicious, yet heavy carbs! Click on this link to find out which ones:
https://chopra.com/articles/6-post-feast-yoga-poses-to-help-your-digestion
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Open up the hips!
A lot of us spend most of our day sitting in a car, sitting at our desk and/or sitting in front of the t.v. This sedentary lifestyle does not make our hips very happy. Tight hips can lead to many problems, from low back pain, to bad posture, to weak glutes and that’s just to name a few. Fortunately, all you need is to do a little stretching and yoga few days a week to create happy and healthy hips. Here are 6 easy, hip-opening poses that anyone, no matter your yoga experience, can do anytime, anywhere:
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Low Crescent Pose
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Extended Triangle Pose
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Tree Pose
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Easy Pose
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Bound Angle Pose
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Reclined Bound Angle Pose
*For more details and pictures of these poses click here: https://www.yogaoutlet.com/guides/hip-opening-yoga-poses-for-beginners/
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Why you should stretch BEFORE and AFTER a workout:
I know it can be hard enough to fit in a workout, let alone add in stretching too! However, you are doing your body a great disservice when you cut short or even leave out a proper warm up and cool down. Check out these 10 benefits from a great article on why you should add stretching to your fitness routine!
Benefits for Before:
- Increases flow of oxygen
- Wakes up the muscles so you can workout longer
- Loosens up tight muscles
- Prevents injury
- Increases energy levels
Benefits for After:
- Increases overall flexibility
- Eliminates lactic acid
- Reduces cramping
- Helps with muscle coordination and muscle tone
- Allows the body to gradually cool down
For more details on each of these benefits check out this article:
http://www.elitesportzequipment.com/5-major-benefits-of-stretching-before-and-after-workouts/
*Not sure what kind of stretching you should do? Check out my “Perfect Post Workout Stretch” video under the “Stretch and Relax” category.
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Stop sitting and start moving!
Between desk jobs, long commutes and/or too much binge watching our favorite shows, an average adult spends 9-10 hours sitting each day! Some side effects from sitting too much are:
- Organ damage
- Muscle degeneration
- Weight Gain
- Loss of brainpower
- Back and neck pain
For more details on these side effects, head here: https://www.cheatsheet.com/life/side-effects-of-sitting-all-day.html/ and then after you are done reading this article, close that computer or turn off that phone and start moving!
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5 poses to ease low back pain
Low back aches and pains are common for so many people (I feel it a little right now as I type this). There can be many causes for low back pain, from a weak core, to poor posture, to sitting all day or from heavy lifting. No matter the reason, yoga is a great remedy to stretch out tight muscles in the back and hips, which will give your back a little relief and help to prevent pains in the future. Check out this article showing you 5, easy poses that anyone can do to help alleviate this dull, achy pain.
https://www.doyouyoga.com/5-yoga-poses-to-ease-lower-back-pain-30237/
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Why you should start a meditation practice today.
Sitting still, in silence, focusing on just yourself sounds nice, but it’s easier said than done. From our always on the go lifestyles to outside distractions (kids, pets etc) it can be hard to find the time and silence to just sit still. However, when you make the effort and give yourself that time, even if its just 5 minutes, mediating will give you the chance to slow down, reflect upon and focus on just your mind and your body. Although there are many benefits to meditation, check out this article that highlights the top 12 reasons for why you should start adding a mediation practice into your life!
https://www.healthline.com/nutrition/12-benefits-of-meditation#section1
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Different Types of Yoga
As yoga rises in popularity you have probably seen studios popping up all over the place, offering all different types of yoga classes from the more common Vinyasa, Hot and Power yoga, to ones you probably can’t even pronounce like Anusara and Iyengar yoga. What is so great about yoga is that there really is something out there for everyone, no matter athletic ability, age, injury or disability. Click on “Read More” for a great article breaking down 10 different types of yoga, making it a little easier to find the practice that is right for your body and your mind!
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It’s time to get outside!
Now that those cold, wintery days are behind us, it’s time to start taking advantage of the warmer weather that summer has to offer and get outside! Immersing yourself in nature on a regular basis is so great for both your mental and physical health. Whether it’s going on hikes, running outside instead of on a treadmill, going on a short walk during your lunch break or practicing some yoga on the grass, the great outdoors can improve your quality of life! So go ahead, get out there and enjoy all of these amazing benefits:
~Improved mood
~Lower stress and blood pressure
~A relaxed body and mind
~ Can ease depression
~Improved mental health
https://www.alive.com/health/7-benefits-of-spending-time-in-nature/
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Why should you be doing yoga?
Check out this article from Yoga Journal, giving you 38 reasons why yoga should become a part of your life!
https://www.yogajournal.com/lifestyle/count-yoga-38-ways-yoga-keeps-fit