Warriors on the Rise Again!

29 Tuesday May 2012

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You came. You saw. You crushed it.

Every single one of our warriors who faced the Spring Challenge head on, and didn’t let a little thing like big boy push ups scare them away, we commend you! We are your biggest fans! Benchmarks across the board were obliterated and shock seemed to have made its way onto every face (Did I just really do THAT many push ups?!) YES you did! Bra-vo!

So what do we do to show our proud mama faces to you? Besides giving you the cutest tank top to wear so you can show off your guns, we’ve decided, by popular demand—so you all asked for it, can’t get mad at us ;) —to do a brand spanking new challenge!!

YEA!!!!!

We know you’re all excited and you’re more than ready to kick it up a notch! “Push ups? Puh-leeeeease” you say, “they got nothing on me! Gimmie something I can really sink my teeth into!” (I like the way you talk!)

So what do we have in store you ask? Many of you said you wanted something to keep the arms strong; something to build the core; something to tighten the tush. I think we got just the thing for our next challenge. My only question is… do you think you’re up for it?

I am happy to announce, starting this week, we are officially starting… drum roll please….  The Burpee Challenge!

YEA again!!!!!

The burpee is an all encompassing exercise that focuses on core, arms, legs, butt… you name it, its got it covered. To get a better idea, check this out, http://www.youtube.com.

Easy enough right? (Ok, so we’re not CrossFit and we don’t plan on getting our bodies that tightly wound so don’t fret, our version will be much more manageable! I just showed you that to so you can envision your potential! :)

So with all that said, I just have one question.

Who’s in??!!

My Daughter, My Teacher

23 Wednesday May 2012

Posted by in Fitness, Yoga

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Ahh, yes. It’s story time here on the Warrior Blog. Grab a cup of tea/coffee/green juice and get comfy. Allow me to share a heartwarming tale of mother, daughter and…handstands.

Yep. I can totally do this…in my dreams.

Back in February, I committed to practicing handstands. It seemed like the perfect thing to work on. I’ve never been able to do a handstand or a cartwheel, even as a kid. Something about throwing my legs over my head has always freaked me out. Meanwhile, I often daydream of flowing right into handstands and cartwheels with effortless ease – I literally cartwheel through my dreams. I’ve envisioned this to the point of feeling the solid, balanced upside-down-ness of my imaginary handstand. I’ve thought about it, I’ve done my research – watching You-tube and YogaGlo videos of different ways to get into handstand, even getting a little hands-on tutorial from my teacher…at some point, I had to get out of my head and into my body.

Oh, I tried practicing, I really did…for a while there. Let me set the stage for you: yoga mat placed up against my locked bedroom door (the only space big enough to kick up against a door/wall), two yoga blocks at the ready for propping under feet (more height for kicking off), a yoga strap wrapped around my upper arms (for stability so my elbows don’t buckle), laptop open to yet another handstand video…I was taking this process SERIOUSLY. In fact, I proved to be the valedictorian of PREPARING to do a handstand.

Then. Spreading my fingers and pressing palms into mat, shoulders-width apart. Engaging core. Placing feet just so. Bending one knee, keeping the other leg straight. Kicking up, trying to get both heels to rest against the (locked) door. Often not getting up, making about 10 attempts and then quitting in frustration and exhaustion. The few times I got both legs up – holy COW did my body feel heavy and mis-aligned. Core wobbly, elbows in danger of buckling. Fear of falling, crashing down onto my head. This SUCKS. I hate how this feels! Enough.

Cut to a month ago. Stella, my almost-nine-year-old, comes in after playing outside with a bunch of neighborhood kids. “Mom! Guess what? Caitlin is really good at doing handstands! I asked her how she got so good and she said she spent all last summer practicing and now she can DO THEM. I’m gonna learn TOO.”

Now, keep in mind that my periodic attempts to practice handstands happened in the privacy of an empty house, after the kids were in school. I don’t think I’d ever mentioned to Stella that I was working on this – and in fact, had given up on practicing handstands after about a month of making little progress. This was pure coincidence.

That’s my girl!

Thus began Stella’s month of near-constant handstanding – in the middle of my living room. Every time I turned around, she was practicing: before breakfast, after breakfast, before getting dressed, after getting dressed – you get the picture. Stella’s version of handstand practice requires no props. She just pushes the rolling chairs out of the way so she has enough space to crash onto the rug – over and over and over. With her arms up over her head, one leg extended in front of her, she steps from one foot to the other a bunch of times, then bends and reaches for the floor in one big motion, throwing her legs up in the air. Arms bend, legs bend, torso twists and she falls to her feet. Mostly. Sometimes she flips all the way over. But she’s like a cat – she rights herself immediately. And tries again.

Watching her, especially at the beginning, I had to bite my tongue and hold my breath – not because of her wonky, gangly form (which was endearing, actually), but because I was scared that she would hurt herself. Stella was completely unfazed by all the falling and I had to decide to just let it happen – I figured, her body must be more flexible and rubbery than mine, hopefully she won’t break any bones.

And she was so proud! Constantly showing me her progress: “Look, Mom! I can do a really good one! No, wait – that wasn’t a good one. Lemme try again!” And progress has been made, let me tell YOU. These days, her core is much stronger and more stable, her hips don’t twist, her legs are straighter, and at this point, she’s getting a little “hang-time” at the top. Like a BOSS.

Seeing as how I’m obviously in need of a new approach, I thought it might be a smart move to interview the family expert. Maybe she has some tips for me!

An Interview with Handstand Expert Stella Rubin

Warrior Rising (aka Mom): How did you become interested in learning to do a handstand? Who inspired you?

Stella Rubin: My neighbor Caitlin inspired me. The first time I saw her do a handstand, it looked really cool and fun. So I wondered if I could get as good as her, so I started practicing. 

WR: What did it feel like when you first started trying? Were you ever afraid of falling and hurting yourself? Did you ever get hurt?

SR: When I first started, I couldn’t get my legs up and make them be straight. Sometimes I was afraid of falling, but once I got better I wasn’t afraid because I knew I could do good ones. Sometimes I got hurt but then I just shook it off.

WR: What were your ideas about how to master the handstand? What kind of training did you do?

SR: Well, sometimes I play in my friend’s yard with my other neighbors and there’s this older girl named Lara and she used to take gymnastics and she was doing good handstands too. She was teaching her younger sister how to do handstands and she told her, when you get your hands on the ground, to think “Leg, leg” and then put your legs up with your thinking. When I couldn’t get my legs up all the way, I figured out that you should try to get your arms and legs straight and you should try to get your legs a little bit over your head so you can stay up longer. There are these lines on the rug where I practice and I usually try to get my hands as close as to one of the lines as I can.

WR: Did you ever get frustrated or think you couldn’t do it?

SR: I wasn’t that frustrated when I couldn’t do it because I knew I never tried before. I knew I could do it if I kept practicing.

WR: What do you love about practicing handstands?

SR: I like when I can do really good ones and I love that I always have a chance to do more and more.

WR: Now that you can do a really good handstand, are you working on mastering a new skill?

SR: Yes. I’m learning how to walk on my hands. Also, I want to try to flip my legs over when I do a good handstand and they land on the ground so I end in a bridge. I try to do it but I usually fail because I’m too scared that I will get hurt. I’m going to try more and more so I feel less scared and then I will probably make some progress.

WR: What advice do you have for anyone who wants to learn to do handstands?

SR: I would say they should try to do one and it doesn’t matter if they fail, but they should keep trying so they get used to it. And then try to improve their skills. You should also try to get your hands close to your feet when you start and not too far away.

WR: Can you teach me to do a handstand?

SR: I will, in my free time.

***

Like daughter, like mother

Lucky for me, she found some time in between dinner and American Idol. Turns out, she’s an excellent teacher.

And after she went to bed, I realized what I had been missing. More important than letting go of fear, more essential than “try, try again” – the thing I had forgotten about in my girl-scout-level-preparedness handstand practice was…

…how to have FUN!

Whee!

This Is Only The Beginning!

21 Monday May 2012

Posted by in Fitness, Mindfulness, Push ups, Strength training

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Congratulations, Warriors!

Here we are, in the final week of our Spring Challenge! Whether you’ve been with us since the start of the Challenge – 9 weeks ago! – or have joined us more recently, hopefully you’ve all noticed improvement in your form and skills. Anne Marie and I  have seen big changes all around and thought we’d take this moment to let you know how it looks from where we sit.

First, the outer changes. You guys have been ROCKING your push-ups like the ROCK STARS you are! Whether you’ve moved from modified to full push-ups, or have been able to come down lower before pressing up, or have bested your numbers in every class – ALL of you have improved mightily from where you started. As you complete your final benchmark tests this week, you’ll also notice a difference in your squats or plank holds, guaranteed. Be proud, Warriors! We could not be more proud of your hard work!

Y’all are way more hardcore than this guy!

Hand-in-hand with your push-up work, we’ve also noticed increased upper body strength and muscle definition around the room! While it’s not the only reason we work hard in class and on our own, I’m not gonna lie – it IS gratifying to see changes in the mirror as well. Seeing and feeling results is a big motivator. It helps us keep going when the going gets tough. And with increased upper body strength, you’re finally able to lift heavy boulders above your head just for fun – bonus!

On to the inner changes – this is the part where you get to inquire within. What has this experience meant to you? As you feel your body getting stronger, has your relationship to it changed in any way? Have you noticed a difference in your life, in the way you move through your day? Has increasing your strength given you more confidence? There are no right answers here. What is true for you?

Allow me to reflect back one thing I’ve noticed happening in class from time to time. Even when you’ve all just rocked your 5 sets of push-ups, I sometimes hear a tendency to downplay or even undermine your accomplishments. “Oh, sure, I just did 15 push-ups but I didn’t come down very low.” “I’m sure I won’t get such a good number next time.” “I did well only because I had coffee/got lots of sleep/got no sleep/didn’t eat breakfast/etc.” If you notice this tendency in yourself, it’s an another opportunity to inquire: Why do I feel the need to explain away or detract from my accomplishments? What would it feel like to OWN my push-ups? To acknowledge my strengths? To make space and allow myself to be where I am, without judgment?

The other thing we’ve noticed over this 9 week period is that your commitment and dedication has been very consistent. You guys have really been showing up for class! Really, you’re showing up for yourselves by coming to class. And we love that! Given the fact that the Spring Challenge structure seemed to work for you guys, we’d like to ask for your  feedback so we can continue to meet your needs going forward:

  • What worked for you? Working on a specific skill? Having a second benchmark test to work toward? Weekly emails/blog posts? Something else?
  • What didn’t work? What would you like to see more or less of, going forward?
  • Most importantly: What would you like to work toward next? Is there another skill you’d like to work on, or part of the body you’d like to focus on? Help us decide where our Summer Challenge will take us!

Honestly – we want your feedback! Please sound off in the comments section below.

10 Ways to Fit Fitness Into Your Morning

17 Thursday May 2012

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That’s right, from now on if you’re drying your hair or making your kid’s lunches, you can also be working out. (Perfect right? I know what you’re thinking, “What the hell? Isn’t any excuse sacred anymore?” Um… nope.)

Let’s say a typical morning is getting in the shower, drying your hair, putting on make-up and feeding the kids. This whole morning endeavor could take anywhere from 5 to 60 minutes. (I’m on the long end here while my low, oh so super low-maintenance sisters are on the 5 minute side—they don’t even blow dry their hair or wear make-up. We’re still trying to figure out where I came from—my brother used to say they found me in the sewer. Don’t you love brothers?!)

Moving on, so if you’re high maintenance like me or oh so super low-maintenance, there is a way for us all to fit in a good 10 minutes of fitness without hitting the gym or making a break from our usual morning routines.

Here is my top ten list and please, feel free to use them as stated or adjust them to fit more easily into your morning… it’s your 10 minutes, make ‘em count!

1- Washing my hair static lunges (which are actually safer to perform if you have one of those sticky bottom things that help to prevent you from slipping in the tub). Try performing 20 on one leg when applying the shampoo and then another 20 on the opposite leg when rinsing out the shampoo. (Repeat if desired.)

2 – Reaching for the soap twist. With the hand farthest away from the soap dish, reach across and around your body to get the soap, thus twisting your torso towards the soap dish. Wash 1/2 of your body this way, then turn around and clean the other half.

3- Shaving my legs balancing act. Instead of placing the leg that’s to be shaved on the lip of the tub, hold it in the air while shaving and balance your body weight on the opposite foot. Then switch legs.

4 – Drying my triceps by doing dips off the side of the tub. Perform three sets of 10 repetitions of dips, thus increasing blood flow (and inadvertently increasing your body temperature) to your triceps, allowing them to dry quicker while working them out.

5 – Drying my hair squats. This move is optional since not everyone dries their hair. So here is where a little creativity comes into play. It can be Fill in the blank squats.

6 – Tippy toes make-up application (aka calf raises). While putting on your make-up, rise up on the balls of your toes then slowly lower. (Be careful when you get to the eyeliner.) And again, in case there are those who don’t wear make-up, this can also be a Fill in the blank calf raises.

7- Pouring and drinking coffee side leg sweep. (Balance is of utmost importance here. We don’t want any burning or spillage.) As you pour your coffee, sweep your left leg up and to the left side and then bring it back down, sweeping it behind your right leg. (Keep this up when adding cream/milk/sugar/ovaltine/whatever you fancy.) Then as you sip, sweep with the right leg.

8 – Making the kid’s lunches knee raises. Get the kids in on it too, it’s all about family fun in the mornings, no?

9 – 30 jumping jacks. (What? Just do it.)

10 – Cleaning the breakfast mess your kids made arm swirls. Think wax on, wax off. 10 with the right hand, then 10 with the left hand. Or do a combination, Ralph Macchio style. (And if you don’t have kids, I’m pretty sure your husband may have left a mess to clean!)

And finally the hug your kids, pat your hubby on the bum, kiss ‘em all goodbye, catch the train/bus/carpool shuffle.

And there you have it, ten moves done for 60 seconds at a time and all before you’ve even left your house in the morning. You’ve completed one-third of the daily recommended 30-minute servings of exercise we should all be getting every day.

Now just imagine what you could do at your desk to get in the other two-thirds!

The Simple Truth of Snacking

13 Sunday May 2012

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I get a lot of questions about food; how should I eat, what should I be eating for breakfast, should I go low-fat or low-carb, should protein be the focus for every meal and how many meals should I be eating a day? There are so many variations and types of diets, rules, and strategies that basically it comes down to one thing: what’s best for one person is not always best for all persons. (I realized that sheds absolutely no light on the situation and that you are no more closer to solving your dieting woes than you were two minutes ago but gimmie a sec, I may be able to help just yet!)

My simple answer to these very complicated questions that revolve around food is this: Eat what you can pronounce.

This grand philosophy of mine is almost as simple as Michael Pollan’s philosophy, which is “Eat food. Not too much. Mostly plants.” (For those who aren’t familiar with Michael Pollan he’s written a ton of books on food and the food industry. Very interesting stuff indeed, I highly recommend checking out some of his reads. Although it’s not really light beach reading so for that you may want to check out 50 Shades of Grey… scandalous ;) )

Truthfully though, this is a very common sense idea that can prove to be quite difficult. Look in your cabinets, see what kind of boxes and packages you have in there and pull one out. Read through the long list of ingredients and if you have to slow down to properly pronounce even one word, then that’s your sign right there that you shouldn’t buy that product again. (And for those spelling bee winners who have no problem pronouncing and spelling all the ingredients then kudos to you. Your test is to actually define what those ingredients actually are then ;) )

Simple ingredients!

Ok, so in light of this simple truth, let’s talk snacking and think options. Now that summer is peeking its way through the all the rain, we have some yummy summer food coming our way. All the outdoor farmer’s markets will be back in action and the juicy fruits, tomatoes, berries and fresh herbs will be ours to happily indulge in! So with that in mind, I’ve come up with a few simple (because that’s our key word here… simple helps make life easy!) recipes (or concoctions) that you can prepare on the spot and enjoy all within 5 minutes. And the most important part, you can pronounce everything you’re eating (which is not so true if you find yourself always reaching for that protein bar for a quick snack. No more of those!)

So without further adieu, here are 4 go-to snacks that you can enjoy at any time of the day!

Tomato & Cucumber Salad
So easy, so yummy! Chop up ripe vine tomatoes, slice a few cucumbers (maybe slice a few more, lie down and place them over your eyes for a refreshing 5 minute relaxation treatment!) Add a little olive oil, balsamic, fresh basil, salt and pepper and you’re good to go!

Guacamole
Good fats galore! Avocados are so rich and creamy that it sometimes feels more sinful than healthy! Slice up the avocado, add 1/2 teaspoon of salt and pepper, juice of 1 lime, 1/2 teaspoon of cayenne pepper (to spice it up a bit), 1/2 medium onion diced, 2 small tomatoes diced, 1 tablespoon fresh cilantro chopped, and 1 garlic clove, minced. Combine all these in a bowl, toss and enjoy!

Cottage cheese and fruit salad
It doesn’t really get anymore simple than this! Chop up your favorite fruit, add some cottage cheese and sprinkle a little cinnamon, stevia or preferred sweetener (or add nothing at all, usually the freshest fruit needs no help at all!)

And since those are so easy to make, I’ve decided to add one that’s a little more involved, but fear not, it’s gluten and sugar-free so the time spent is well spent ;) Plus, you can certainly make enough that will last you all week and you can add to any dish! (I stole this from www.simplysugarandglutenfree.com)

Cinnamon Vanilla Granola
A simple-to-make, delicious granola packed with healthier ingredients. From Simply Sugar & Gluten-Free: 180 Easy and Delicious Recipes You Can Make in 20 Minutes or Less.

Ingredients

  • 4 cups gluten-free whole grain rolled oats
  • 1 cup sliced raw almonds
  • ¾ cup raw pepitas
  • ¾ cup raw sunflower seeds
  • ½ cup flaxseed meal
  • 1 teaspoon ground cinnamon
  • ¾ teaspoon kosher salt
  • ¼ cup canola oil
  • ¼ cup plus 2 tablespoons palm sugar, divided
  • ¼ cup unsweetened applesauce, divided
  • ¼ cup plus 2 tablespoons honey, divided
  • 1 tablespoon vanilla extract
  • ¾ cup juice sweetened dried cranberries
  • 3/4 cup organic raisins

Instructions

  • Preheat the oven to 300°F. Line a large baking sheet with parchment paper or a silicone mat.
  • In a large bowl, mix together the oats, almonds, pepitas, sunflower seeds, flaxseed meal, cinnamon, and salt. In a microwave-safe bowl, combine the oil, ¼ cup palm sugar, and 2 tablespoons applesauce. Microwave for 20 to 30 seconds and stir to dissolve the palm sugar, then stir in ¼ cup honey and the vanilla.
  • Pour the wet ingredients onto the dry ingredients and mix until the oats and nuts are coated. Make sure to scrape every last drop of the wet ingredients into the dry. Combine until evenly coated. Spread evenly onto the prepared baking sheet. Bake for 30 minutes.
  • While the granola is baking, mix together the remaining 2 tablespoons each of palm sugar, applesauce, and honey in a small bowl. Set aside. After 30 minutes, remove the granola from the oven and drizzle the remaining wet ingredients on top. Stir well to evenly distribute. Use a rubber spatula to press the granola down firmly into the baking pan.
  • Bake for 30 to 35 minutes longer, until the granola is lightly golden brown. Remove from the oven and let cool completely. Break into bite-size pieces and mix in the cranberries and raisins. Store in an air tight container.

Notes
Makes about 8 1/2 cups
Preparation time: 15 minutes
Cooking time: 1 hour

And there you have a few simple recipes to add to your summer repertoire!

Do you have your own list of easy, go-to recipes for the summer months? Please share with us! 

Playing At The Edge

08 Tuesday May 2012

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We all know that life has a way of bringing us to “the edge” – where things get interesting, sometimes uncomfortable, maybe even painful. Where things get REAL, really fast. And speaking of REAL, let’s go there, shall we?

There’s nothing like experiencing bliss while on vacation in paradise…and then coming right back to reality and noticing the contrast between my daily life and those 6 incredible days on the beach. And by “noticing the contrast” I mean riding an emotional rollercoaster, from the highs of being reunited with our very-happy-to-see-us-kids, to the lows of housework drudgery and the blah-feeling of being completely alone, to the even lower low of lashing out at the kids when their demands reached a fever pitch. Remember my last post, about how to bring my vacation-self back into my day-to-day life? Yeah…not going so well.

So, OK. Even if I can accept that life is constantly changing, and that it might not be possible to live in bliss 100% of the time, how can I make peace with the tough stuff? How can I manage to get through a major button-pushing, frustration-inducing, pain-in-the-heart incident with one of my kids without adding my own layers of reactivity to it? Or, when I’m feeling major discomfort or pain in another area of my life, how can I navigate that without running away, shutting down, or turning completely toward the comforts of sugar, as are my usual habits?

There are many, many ways to work with our “edges” in life. Various therapeutic modalities exist to help us gain more ease with whatever pushes our buttons, some that guide us to uncover and heal our deepest wounds, some that work on changing our current behaviors and thought patterns. In addition, many body-centered practices can bring us into contact with our edges so that we can feel how our bodies process and even purify our deeply held scars. The practice of yoga asanas in general – as well as pranayama and meditation – can be a purifying practice, bringing us into union with all that is, including the layers of our being that we don’t normally touch into.

Here, I’d like to introduce a specific practice that invites us to truly play the edge, that brings us right to the edge of physical sensation and asks us to stay, inquire, and explore. In Kripalu yoga, we call this Stage 2; Stage 1 being a willful practice, focused on alignment, body and breath awareness, and Stage 2 being an interplay of will and surrender. The difference here is sometimes indicated as “you do yoga” for Stage 1, and “you do yoga and yoga does you” for Stage 2.

But what does this really look like? In Stage 2, we begin by bringing ourselves into a prana-building posture (like Setu Bandhasana – bridge pose, or Utkatasana – standing squat), using alignment principles to find proper form, and then we stay and sustain in the posture for a longer period of time. Here is where things get interesting. The purpose of Stage Two practice is to become attuned to the presence and flow of prana, or life force. As we stay and sustain in a pose, the mind becomes focused on the sensations, emotions and thoughts that arise during holding and we grow our awareness – our toleration, as my teacher says – of what it feels like to stay IN the challenge. Plus, we can begin to get a sense of prana moving us from within.

No matter what you feel or notice happening in the body, mind or heart, it’s impossible to do this practice wrong. (With one IMPORTANT caveat being that if ever something feels sharp or electrical in the body, release the pose – this is not about pushing into ourselves toward injury.) It’s all an inquiry, a place to explore, an opportunity to see clearly the habits of the mind when the brain begins to register physical challenge or exertion. It’s an opportunity to allow the body to begin to process stuck prana and to experience release – sometimes resulting in intense joy or laughter, sometimes in tears. It’s an invitation to explore what is possible in the body when we let go of the self-limiting thoughts of the mind.

And in the safety of our Warrior community, in the laboratory of our yoga practice, we have the opportunity to experiment. This is a great opportunity, really, to explore what happens when we turn toward, not away from, our edges. When we dare to stay and feel our discomfort, what new possibilities exist for us? This is the juicy stuff of transformation. So, let’s give it a try, shall we? We’ll have the opportunity to explore and play at the edge during class in the coming week(s).

3 Things I Learned on Vacation

02 Wednesday May 2012

Posted by in Health, Heathy Eating, Mindfulness

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Hola, Warriors!

Cómo estás? Yep, we’re back from Nicaragua, where I got to use my non-existent Spanish skills. Seriously – how did I get through school without studying one lick of Spanish?? Makes me want to sign up for an online course immediately.

That’s a real, live volcano behind me! Crazy!

So, we had a FANTASTIC time in the land of volcanoes and howler monkeys and gorgeous beaches populated by tons of hilarious red-legged crabs. It was paradise! A much needed and well deserved get-away for my husband and I, as we celebrated our 10th anniversary and the fact that we’re both turning 40 this year. And it was interesting to pay attention to how we were on vacation – relaxed, present, engaged – and the small decisions we made that allowed us to be fully in vacation mode (aside from the obvious: the lack of responsibilities and the demands of daily life!).

I’ll share some lessons learned – mostly, with the intention of reminding myself as I move back into my crazy, busy life. What do you think: is it possible to live our daily, householder lives from that relaxed, present, and engaged place? To live like we’re on a perpetual vacation? Maybe, maybe not. On some level, though, I do think vacation is a state of mind. :)

OMG fish tacos on the beach OMG!

LESSON #1: Eat everything, in moderation. This phrase has become almost a cliche, but hey – that’s because it’s a wise way to live, methinks! In the weeks leading up to vacation, I had been eating a very clean, very healthy diet – partly, in preparation for all the beach time I knew was coming! I arrived in Nicaragua feeling healthy, strong and happy in my skin…and then proceeded to eat and drink whatever I wanted while we were there. Mostly, this meant having 3 full, delicious meals a day (bigger quantities than I’m used to), maybe some dessert or a cocktail with dinner. I didn’t deny myself anything, but I also discovered that I didn’t feel the need to go overboard and pig out, either. I just listened to what my body was asking for, and discovered it was quite happy with all the fresh, local fish, the scrumptious passion fruit juice at breakfast, the mellow Nicaraguan coffee, the ever-present gallo pinto (red beans and rice). Now that I’m home, I’m going to employ this same kind of intuitive eating experiment and see where it leads me. Buen provecho!

LESSON #2: Try something new. When I’m in a rut, it’s that feeling of being bogged down by responsibilities while at the same time, feeling trapped by the never-ending routine of life. It’s the same-old, same-old. Traveling to another country is one way to shake things up a bit, x1000. When that’s not an option (e.g. 99% of the time!), it IS possible to try new things right here at home – rock climbing, belly dancing, restorative yoga, singing lessons. Or, in a miniscule (and totally free) way: take your camera with you on your daily errands, write in your journal more often, learn Spanish online (!), cook a new dish. Anything we can do to see the world – and ourselves – a bit differently will help to bring us out of a rut.

LESSON #3: Don’t be afraid to look like an idiot! This last one has been a daily struggle for me that I’m now turning into a daily intention, after my experiences attempting to surf in Nicaragua. Yep, I’ve been talking about learning to surf for months – and we finally got out there and did it!!! It was just as challenging as people said it would be, but way more fun than I even imagined. Honestly, the best part (aside from being propelled by a wave and actually managing to kneel crouch stand on the board for more than 3 seconds) was letting go of all my inhibitions and not caring that I looked like a total idiot (see above – wipeout!). It helped that we were at a beach where there were tons of other beginners and people learning to surf for the first time – there was this unspoken bond forged between all of us out there who were getting slammed by wave after wave. It was totally comical! At first, I felt myself getting frustrated for not getting the hang of it, but once I let go of that (and came in, got a drink, wiped the salty snot off my face, etc), I found myself laughing out loud every time I fell over and having a total blast. The related lesson here is to take the risk and put ourselves out there in life, for with risk comes reward and JOY! Below is my best wave that was caught on video. :

What about you? Do you think it’s possible to employ some of the vacation spirit in day-to-day life? How have you been successful – or unsuccessful – in letting your down time inform your ON time?

Visualizing The Sweet, Sweet Reward!

29 Sunday Apr 2012

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Sweet indeed!

You’re halfway through our Challenge and we’re so proud of all of you! We see the commitment and those push ups are getting better and better looking; we love that! So take a moment and give yourself a well-deserved pat on the back. :)

(Ok, that’s enough. Let’s not get too cocky here ;) )  As I’ve already mentioned, we are indeed at the halfway point and I must issue a strong warning at this vital junction! This is usually the area where motivation starts to wean a little bit. Intensity and drive start to nosedive and small indulgences start to creep their way into your daily life (that little spoonful of ice cream, that nibble of a brownie, that tiny sliver of a slice of pizza, that lame workout you attempted but didn’t complete…. the list goes on and on I’m afraid). Maybe you’re not feeling particularly strong in class one day so you don’t push yourself as much and as hard as you really can. “Whatev” you say, “I’ll be back next week at least and I’ll try harder then.” Right?

Wrong!

Don’t let the halfway point be your tipping point. Keep going strong, keep pushing yourself and keep the motivation going. One way you can make this happen is to visualize your reward. Visualization is such a powerful tool and one that can help you in many areas of your life. Picture yourself feeling sexy and strong, buy that gorgeous dress and know that when you wear it you’re going to feel like a million bucks! Imagine the confidence that will exude from you when you walk into a room. Feel the compliments your husband will shower you with when you show him that you can in fact do more push ups than him (and with better form ;) )

You need to visualize and feel how it will be to make it to the end without giving in to any, even the tiniest of stressors that may enter into your life. Don’t let a bad day ruin you for squats and breathing techniques. It’s the things are easy to let go of that actually do more for you than three slices of pizza!

Maybe you’d prefer your goal to be something more tangible, like a facial or massage, giving your body a well-deserved treat (both physically and mentally). Or maybe giving yourself more time by setting aside specific ‘Me Time’ works for you, so all your hard work isn’t tossed aside as the needs of your family start to take precedence. Realize you’re just as important as your children and you too require some rejuvenation time (and don’t feel guilty about that!) Allow yourself time to meditate, to breathe, or to even keep improving on your push ups.

Whatever you want to see happen in your life you can make happen by believing in it and visualizing it. (I realize I’m starting to get all “The Secret” on you and while that book may be a little out there for many, I do believe that there is power in your thoughts for sure!)

Now, there is the other side of rewards and I’m pretty sure you all know that I’m not talking about that kind of reward. (i.e. setting up shop at the Cheesecake Factory, sipping on Lemon Drop martinis, eating precious mouthful after mouthful of strawberry, chocolate swirl cheesecake with the caramel crust. I agree, it sounds awesome but things like that are best shared with about 20 of your friends—thus granting you about 1/2 spoonful of cheesecake.)

The rewards I’m talking about are ones that can actually help you in your daily life to either feel more confident, powerful, balanced and totally less stressed!

So take five minutes today and think hard about what you want to see happen as you work through our Challenge. Decide on a goal (and that goal can change as you change, nothing is set in stone), and work towards that goal. Keep it in front of you and go for it! It’ll definitely help to keep you on the right course and motivation will be all around you at all times.

To make it really work for you, let us know your goals in the comments section. Writing it down and letting others see it will really help to make that goal even more of a reality! I’ll start. My goal: to help women accomplish goals they never thought possible! ;)

How You Too Can Workout Like A Rock Star!

25 Wednesday Apr 2012

Posted by in Fitness

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How to release that inner rock star in all of us!

Yesterday I had one of the best cardio sessions in months. I felt like a rock star! I was doing my intervals at all out levels and I was actually smiling at times while doing them. Sounds crazy but it’s true. And I’m looking forward to another run. Weird I know. So what brought about the change you ask? How did I go from feeling utterly ho-hum to absolutely bad ass? In one word, Pink.

Now normally when I go running I’ll tune into ESPN radio, I’m a junkie. I love sports and now that baseball is back, I’ll tune in everyday and always when I’m in my car. (I may have a sports addiction, we’re still looking into that. I know more about sports than my husband!) Anyway, I digress. So normally I’ll go and plug myself into ESPN and zone out (and in case there are other sports junkies out there, there’s a free ESPN radio app you can download. Sweet right? Brady, my 1-year-old, gets Michael Kay in his ear every day when he’s having lunch. See… addicted!) And lately I’ve not been working out at my highest levels. I’ll feel a cramp coming on, or I’ll just feel tiredness in my legs so I won’t push myself too hard. So yesterday I decided to try to shake things up a bit and download new songs and take them to the streets with me, and if I find that I miss ESPN, well then I can easily plug myself back in. (You all think I’m weird don’t you? It’s ok, I’m a little off ;) )

So there I am, out on my run and a funny thing happened. Immediately, I felt awesome. I’m not kidding, it was like Pink infused my soul and turned me into one bad ass runner. For 35 minutes I was a rock star. I was upping my levels and running faster than I had in months. Something happened in my brain when that music started playing, I actually became more focused and determined to push myself. I wasn’t just going through the motions anymore, looking around at other people, seeing how fast other runners were going, who cared! I was feeling goooood and I was pumped! The music made all the difference and I loved every minute of it. My brain was on such a high that my whole body followed. I didn’t feel tiredness in my legs and for the first time in about 4 weeks I didn’t feel that usual cramp in my side. I was paying attention to the music and how it made me feel mentally. I was amazed. I felt so effin good that I’m officially saving ESPN radio for car rides and mealtimes ONLY (I don’t want to disappoint Brady ;) )

Now I know some of you are probably like, helllooooo, I always listen to my music when I work out, what’s so new about this ya weirdo? I think the point I’m trying to make here is that sometimes you need to change-up the routine, spice it up a bit. Mix and match your playlists so you’re not always listening to the same songs when working out. And have fun with it, listen to stuff you normally wouldn’t listen to. I’m an old soul at times because I love classic blues and Sunday nights on WFUV when they play music from the 1940′s and earlier. I love it! But I can tell you, that stuff isn’t going to get me fist pumping and high-fiving other runners (not that I do that, I’m not a total freak when in society, but you get the idea!) Pink, Fergie, Rihanna, these are the ones who can get you going. They’ll help to get those feel-good endorphins tingling in your brain and there will be no stopping you! So dig through your songs, find some new ones to download and get your rock star on, you’ll be so bad ass you’re husband and kids won’t recognize you!

Breathe Deeply For Your Health

21 Saturday Apr 2012

Posted by in Health, Mindfulness, Pranayama

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Think about it: our first act in life is to take a breath, to bring air into our little newborn lungs for the very first time. And our very last action in this life is to release our breath in a final exhale. In between, our breath is a constant companion. We continue to breathe all day and all night: an involuntary, physiological action that we can also willfully control in order to support the health and vitality of our bodies. Pretty cool, eh?

If you’ve been in class in the past week, you’ve discovered (or re-discovered) your 3-part yogic breath (also called dirgha pranayama – see link for easy instructions). As a quick reminder: this is a deep, full inhale into the belly, ribs, and chest, followed by a deep, full exhale from the chest, ribs, and belly. This particular breath is so simple, so beneficial and has no counter-indications at all – which means that it is a great practice for everybody at all times!

Besides breathing more deeply, what exactly are the benefits of this 3-part breath, you ask? Well, I’m glad you asked! The benefits are many, so without further ado, let’s see what dirgha pranayama can do for you.

  • Increases your lung capacity: In our day-to-day lives, we breathe to about 20% of our total lung capacity. And most of us breathe fairly shallowly, only into the upper lobes of the lungs. Here, we’re consciously drawing air down into all three lobes, engaging the diaphragm and helping to oxygenate the blood.
  • Releases stale carbon dioxide: As you exhale fully from the chest, ribs and belly and draw your navel in toward the spine, you’re ridding yourself of any excess carbon dioxide hanging around in your lungs.
  • Increases body awareness: Engaging in 3-part breath allows you to feel your body, to bring awareness to the belly/low back, front and back ribs, upper back/chest as you breathe in 360 degrees. This practice will also show you if you’re a “reverse breather”. When asked to take a deep breath, some people will breathe into their chest and pull their navel in on the inhale, and then exhale by pressing their belly out and collapsing the chest….which means they’re only breathing into the chest. With practice, you can gently begin to allow the belly to expand like a balloon on the inhale first, then inhale up into the ribs and chest. This is a much fuller, deeper breath.
  • Helps to calm and balance the system: We all know that taking a few deep full breaths has a very calming effect on the body/mind, especially in times of stress or anxiety. The 3-part breath stimulates the parasympathetic nervous system which is responsible for the body’s “rest-and-digest” activities, balancing the sympathetic nervous system (the body’s “fight-or-flight” response). Research even supports the use of yogic breathing as an alternative to medication in the treatment of anxiety.
  • Boosts energy and increases vitality: At the same time that it promotes calmness, the dirgha breath can have a profound affect on your energy levels,  allowing fresh oxygen and nutrients to be more easily distributed to all the cells in your body. This helps the brain and all of the organs to function optimally.
  • Brings you right into the present moment: Pranayama practice in general helps to focus the mind and dirgha breath is no exception. Anytime we engage this breath – during class, in meditation, in the midst of a stressful situation, while standing in line at the grocery store, even while sitting and noticing a negative thought pattern – it gets us out of our head-space and into our bodies. Bringing attention to the breath means we are right here with what’s going on in this moment – just this inhale, this exhale.
  • Allows you to feel your life: This may seem more like a challenge than a benefit at first blush, but repeating a slow, deep 3-part breath can sometimes invite what’s just below the surface in the emotional realm to come up. Joy, sadness, fear, anxiety, love, compassion, empathy – it all arises. This process is part of the body’s way of purifying and clearing out – it balances our tendency to suppress big feelings.
  • Promotes wellness and good health: Any time we’re breathing deeply into the belly, we’re helping digestion by massaging the internal organs with the movement of the diaphragm, increasing blood circulation and helping with blood-return to the heart, and strengthening the immune system by helping prevent infection of the lungs and other tissues. In short, we’re supporting the workings of this entire intelligent machine: the body!

To be fair to all the other yogic breathing practices, many of these benefits apply to other forms of pranayama as well. And I’m sure this is not even an exhaustive list of all the good things dirgha breath can do for you – especially since we are all different and experience things differently. So my invitation to you is this:

Put all of this information to the side and discover the ways in which the 3-part breath can benefit YOU! What is your experience? What do you notice? How can this practice support you in your life? 

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