Yoga For Toned Arms: Not Just Push Ups

As both a yoga teacher and a personal trainer, I spend equal time in the quiet of the yoga studio as well as in the noisy gym environment. Avid gym goers often ask me how best to build strength without looking too bulky. Of course, I recommend yoga.

While strength training in the gym requires the use of heavier weight to overload the muscles, yoga uses pure body weight to provide a more balanced and functional approach to strengthening and toning muscles. Yoga also has the advantage of toning both large and small muscle groups in balance with each other. Traditional weight training isolates one muscle group at a time, potentially leading to imbalance and injury.

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What Have I Done? It's A Half Marathon

Friend: Hey we should run the St Jude Half Marathon this year!
Me: Yeah that would be fun!
Friend: OK I signed us up. We need to make a training plan.
Me: What? You were serious? Shit

So, yes, it's official. I am committed to the famous St Jude Half Marathon happening December 2, 2017.

My current training plan consists of:

1. Ignoring the fact I've never run/walked more than a 5K
2. Ignoring the fact that in the past 4 years I've had knee surgery and within the past 6 months a broken foot and multiple torn tendons and ligaments in that foot
3. Repeatedly checking the calendar to count the number of available training weeks between now and December 2 (25 weeks that also include one week I will be out of town)
4. Completed no extra walking except to sustain life and work obligations. For real. I haven't even met my FitBit step goal one time this week
5. Intentionally not advertised my commitment all over social media the way the rest of my half marathon friends have done
6. Adamantly remind everyone that does know I have registered, paid for and committed to the half marathon that I will in fact be walking the vast majority of the race

My hope is I will look like this:

And finish like this:

My fear is it will end up more like this:

As of now my goals are simple:

1. Complete adequate and appropriate training 
2. Stay injury free
3. Stay motivated
4. Finish the race without being last or having the trolley pick me up to get me to the finish line

It's only 13.1 miles. No big deal. Right?

Moving & Grooving For the Rest of My Years

I was talking with someone today about dieting vs. a healthy lifestyle. I asked is what you are doing today going to be something you can continue to do the rest of your life with positive consequences? If the answer is yes, you are on the right track.

If not, I'd ask what are your long term goals.

I don't mean the number of pounds you want to lose, or the number of miles you can run. I mean really long term. What state of health and fitness do you want to be in 5 years, 10 years, 20 years?

Living off protein bars might make you skinny now, but it will not make you a vibrant and healthy 70 year old. Pounding your joints and over stressing your muscles in the gym now might give you a nice sculpted body, but it won't make you an active 80 year old.

Why am I so concerned with what my life will be like as a senior? A few reasons:

1. I teach senior fitness classes and seeing 70, 80 and even 90 years olds lifting weights and moving around the aerobic room inspires me. Their stories of how strong and healthy they are make me realize that my now 42 year old body may not always be able to rock an advanced yoga pose, but it can - if I take care of it - still move me and let me chase after my one day ( in the very, very far future ) keep up with my grandchildren.

2. I've sadly, seen the opposite as well. People as young as me whose bad habits and unhealthy lifestyle have brought them nothing but illness and pain.

3. Life is full of fun opportunities! I don't want to be sitting on the sidelines watching - I want to be out there living it!

So what is my long term health and fitness goal? I mean like really long term?

To be a Grizzly Granny!

The Grizzly Grannies & Grandpas are a dance team that perform at the halftime show of the Memphis Grizzlies basketball team. They are so fun to watch! Today in the gym I noticed a silver haired woman wearing a Grizzly Grannies t-shirt. I asked her if she was part of the dance team and she said yes she was.

We talked for quite a while. I was surprised how intense their rehearsal schedule is! These seniors have to be fit and able to move at a fast pace.  In fact, the whole time I was talking to this woman she was running on the treadmill. Not walking, running.

No matter how much money I spend on magic potions now to keep me looking young, the truth is someday I will be a senior citizen. But I am determined to be the kind of senior that is never home because I'm too busy at the gym, participating in a local 5K or dancing during the half time show.

(The video quality isn't that great. All the YouTube videos I could find were shot on someones cell phone. But it's definitely worth watching. I guarantee it will make you smile.)

My Creative Princess-In-Training Friend

Is this not the cutest thing you've ever seen?

It's a Mr. Potato Head Cake Pop - completely edible! 

My good friend Natalie over at Dreaming of the Disney Princess Half makes them and she made one for each of my kids. 

In addition to being the most crafty person I know, Natalie is also a yogi, into fitness and beginning to train for the Disney Princess Half Marathon next year.  Please check out her blog and help encourage her on her way to Disney!

Feeling Down? Pick Yourself Up and Move For Just 5 Minutes

Isn't it interesting how one moment we ( I ) can be feeling on top of the world, confident and happy and then in an instant we ( I ) fall down to feeling hopeless, frustrated and defeated?

And isn't it interesting how easily we ( I ) give other people the power to set us ( me ) on that downward spiral?

And isn't it interesting how all the self care, live your yoga, stay focused techniques we ( I ) teach seem so far out of reach when we ( I ) need them?

I had a private client this afternoon who shared with me her struggles with depression. She admitted to not being in the gym the past two weeks because she just feels so overwhelmed right now it's all she can do to come home from work and wallow on the couch. Things she normally enjoys: walking her dog, exercise, gardening, she hasn't been able to make herself do because it feels like it just takes too much energy.

As we talked she realized the vicious cycle she was allowing to happen. Frustrated with life --> depression --> not take care of herself --> poor food choices --> guilt over those choices --> depression --> frustrated with life.

We decided that the next time she thought she didn't have the energy to get off the couch, she would force herself to do a self care activity for just 5 minutes. After that 5 minutes, if she really still felt down and depressed, she had permission to return to the couch. But if after those 5 minutes she even felt a little bit better, she would continue the activity for another 5 minutes.

Makes sense right? It's an ingenious idea that I know will work.

Damn I'm good.

And then I came home from work and my feel good, I love my life, happy little mood went to hell in just one phone call.

As I hurried to get the kids dinner I was looking at the clock wondering how soon would be too soon to curl up in bed and veg out in front of the TV. And I was not-so-secretly searching the pantry for sugar and carbs.  Thoughts of "why bother" and "it's always the same" were running through my brain.

As usual, after dinner the kids and the dogs were both dancing around for their evening walk. Ugh, I really don't want to. Walking two big dogs and three little kids just seems like entirely too much effort tonight.

Instead, with my own advice still ringing in my ears, I agreed to a walk. But a short walk taking the short route through the neighborhood.

As we set out I realized there had been a small break in the heat wave. I wasn't immediately melting into a puddle of sweat. As we made the first turn, it felt good to get the oxygen and blood flowing. By turn two I was saying come on we might as well take the long route.

And before I knew it me and dog #2 were even jogging.  We'd jog up a bit, then slow to a walk to let older dog #1 and kids to catch up with us.

By the time we got home, yes I was sweaty and out of breath, but I felt just a bit better too. And we had been out for way more than five minutes. I no longer craved curling up under the covers, the sugary carb cravings had passed and even those negative voices had quieted a bit.

Get moving for just 5 minutes even if I don't feel like it.

It's an ingenious idea that I know works.

Damn I'm good - no matter what anyone else does.

Yogi Gym Rat: Bosu Ball Workout Swap

At the end of a good vinyasa class I walk out feeling like my world is full of love and light and unicorns. At the end of a good, sweaty gym workout, I walk out feeling like I could kick someones ass.
It's a good balance for me.

So it's probably no surprise that my gym workouts are very heavily influenced by my yoga. I really like to work core strength and I always am taking into consideration what will enhance my yoga.

I've become Twitter friends with lots of really cool yogi's and gym rats and often we will share routines and offer pointers to each other. When @Krazy_Kris hurt her back, I was able to suggest some gentle yoga stretches to ease her pain. When I'm looking to kick up my gym workout,  @WorkoutNirvana  is always there to encourage me or give me strength training tips.

I don't usually participate in their workout swaps (truth be told, I'm pretty sure I'd tap out before both these ladies), but I thought I'd throw this Bosu Ball routine out there that I've been having fun with lately. And besides, like @Runnertrav says, "sometimes you gotta kick it up a notch, girl!"

Contraindications: Knee issues for lower body work - modify by doing leg work on the floor
Wrist issues for upper body/core work.

Equipment needed:  1 Bosu Ball (second Bosu optional), 1 set hand weights, 8-12 pound medicine ball

Cardio warm up:

• Stand in front of Bosu holding medicine ball. Lower yourself to sitting on the Bosu and immediately stand up lifting medicine ball overhead. Repeat 8 times.
• Toe taps. Stand behind Bosu, hop each foot to top of ball tapping your toes quickly. Repeat right and left 8 times.

Repeat entire set 3 times

This is NOT me on the Bosu.
Better alignment would be to
keep the chest lifted so not to
shift the weight forward.

Lower Body:

• Stand with right foot on Bosu and left foot on floor to the side. Hop to other side landing left foot on Bosu and right foot on floor. Hop back. Repeat 8 times right and left.
• Stationary lunges front to back. Stand with right foot on Bosu, left leg back. Lunge. Exhale up and extend right leg back into lunge. Repeat 8 times right and left. For more intensity add bicep curls with hand weights.
• Side leg extensions. Stand with right foot on Bosu, squat back and extend left leg to side. Repeat right and left 8 times. For more intensity add shoulder lateral raises with hand weights.
• Yoga Utkatasana (chair) pose (in gym lingo just called a squat) - stand with both feet on flat side of Bosu, squat with hips back and knees behind toes. Repeat 8 times. For more intensity add overhead press for shoulders with hand weights.
• Bridge - lay flat on back with right foot on flat side of Bosu. Extend left leg straight up. Lift hips up and lower. Repeat 8 times right and left. For more intensity, add triceps press. As you lift hips, extend arms with palms facing toward each other holding hand weights. As you lower hips, lower arms so elbows are bent to 90 degree angle with forearms resting on floor.
• Yoga Vrksasana (Tree) pose. Place right foot on Bosu and bring left leg into Vrksasana. Hold 8 seconds. Repeat right and left. For more intensity, stand on flat side of Bosu and/or add overhead tricep extensions with hand weights.

Repeat entire set 3 times

Upper Body:

• Plyo push ups. Place right hand on Bosu and left hand on floor, with knees bent on the floor. Lower to push up, using force propel yourself to other side with left hand on Bosu and right hand on floor. Repeat 8 times right and left.
• Hover to plank. Begin with both arms bent and forearms resting on round side of Bosu, legs extended in full plank position. Push up onto left hand, up onto right hand, down onto left arm, down onto right arm. That counts as 1. Repeat 8 times beginning with left hand then 8 times beginning on right hand.
• Triceps push ups - place hands on Bosu, tuck elbows in and complete 8 push ups. For more intensity place hands on the flat side of the Bosu.

Repeat entire set 3 times

Core (using the Bosu works your core muscles for both the lower and upper body exercises. This next set is designed specifically for abs):

• Yoga Navasana (Boat) Pose (in gym lingo called a V sit). Sit on the Bosu with your legs at tabletop and shins parallel to the floor. Holding the medicine ball in your hand, turn torso to the right, center, left center. That counts as 1. Repeat 8 times keeping legs up and back flat. Be sure to keep hips squared to center and turn from the waist only.
• Four point balance. Place right knee and left hand on Bosu. Extend right arm front and left leg back. Hold 8 counts. Repeat right and left.
• Plank toe kick. Place hands on Bosu with legs extended to full plank position. Bring right knee in under chest, quickly kick toe to the ball. Repeat 8 times right and left.
• Double Bosu plank. Place forearms on flat side of Bosu and feet on flat side of second Bosu. Hold yourself in plank position 30 seconds to 1 minute.

Repeat entire set 3 times

Have fun and remember my rule: if I'm sweating, have my ear buds in and am over in the corner - this is MY workout. Don't talk to me!

But do let me know if you try this Bosu workout and what you think.

Welcome Fitness Newbies

It's almost January. And if you spend any time in the fitness center you know what that means - we are about to be inundated with New Year's Resolution newbies taking over "our" space. 

So to make the transition smoother for everyone, let's cut the hopefully-soon-to-be fitness buffs a break. And for those that are new, here are a few pointers:

-       No one is looking at you. Honest. See all those mirrors lining the walls of the fitness floor and aerobic studio? Those are for people to look at themselves. And people in the midst of sweating through their time here are far too conceited about their own workout to bother looking at you.

-       It’s obvious on the fitness floor when you are unsure what you’re doing. Ask someone!  Gym rats are always eager to show off their knowledge and advice. A smile and a “can you show me this machine?” will go a long way.

-       Yes you are taking someone’s spot in the group x class. It’s ok, they’ll get over it.

-       If you are new to the class, are pregnant or have an injury, please tell me. I want you to have fun, but most importantly I want you to have a safe and effective workout. I won’t judge you, I’ll show you how to do what we’re doing in a way that is best for you. Remember, I want you to come back because my job depends on you enjoying your time here.  So it’s in my best interest to be sure you have fun!

-       Yes you are going to get sweaty and stinky. Yes your body is going to hurt and your quads will be so sore you’ll have trouble standing up. That’s good! That means you are working hard, getting stronger and getting healthier. Believe me when I tell you that soon you’ll love that sore feeling because you’ll know you’ve accomplished something.

-       Endorphins are real and you will find them. And you may even become addicted to them. This is a good addiction! But endorphins don’t kick in until you’ve raised your heart and put it in a good workout.

-       Whatever keeps you on that treadmill is fine with me. But really, I don’t want to hear your cell conversation about the fight with your sister-in-law. Try an iPod instead.

-       There is no perfect exercise or magic class to help you look like a supermodel. Good health and a strong body take time and commitment. Don’t get discouraged when you don’t see the results you want in a week or even a month.

-       Stick with it and next year you’ll be one of the regulars complaining that there is nowhere to park and you have to wait for the leg press.

Does My Brain Look Fat In These Jeans?

There’s a scene in Gone With the Wind where Scarlett encourages her Mammy to  cinch up her corset tighter and tighter so she can be skinny for  the men who will be at that afternoon’s party.  The Mammy scolds Scarlett and her friends for even letting the men see them eat.

We modern women no longer wear corsets or pretend to not eat.  Instead we want to be valued and admired for our intellect, creativity and judgment.  Of course as long as we still look good while we’re being so smart!

A friend of mine today was told she was “not a big girl, just curvy.”  She texted me at 6:45am to ask me if that was a compliment or a put down.  I told her it was a compliment. Even if a backhanded one.

The same guy who told her she was curvy said “Like Jennifer, she’s a little thick. But I saw her in jeans one day, and wow those were some jeans.” Again, compliment or put down?

Now my friend and I both work in the fitness field. We’re both in the gym 5-6 days a week either working out or teaching.  We’re both healthy eaters who enjoy a vegetarian meal followed by a double chocolate brownie. We’re both highly educated women with multiple degrees and certifications.  We both stay up to date on the latest health and nutrition news.

And we both spent a good portion of our morning today discussing what those comments really meant, if we were too curvy or too thick, admitting to perhaps having gotten a little curvy and thick and encouraging each other that no we don’t look like we’ve put on weight.

We decided in the end it was just a stupid comment from an inappropriate old man. But the word “thick” has been running through my head all day. And I guarantee my friend hasn’t let go of “big, curvy girl.”

I can’t even begin to estimate the amount of money spent on our combined educations. Yet it all went out the window when a guy made a comment about our body type.

We’ve come a long way baby? I’m not so sure.

Cues and Rules

I did it! I completed a week of Bikram yoga! Well 5 days anyway. On the sixth day I ran a 5K in the morning and was just too tired to turn around and go do yoga in the heat. Well, I ran and walked my way through the 5K – but still I finished the race and I finished the week!

It turns out that the advice I give to yoga beginners is actually true! You really need to give yoga a second chance. Your first time can be foreign, confusing and even a little frustrating. But the second time, you know more what to expect, you know how to prepare, and most importantly you are better able to stay present and get the full experience.

There is no danger of me jumping the vinyasa ship and becoming a full-time Bikram devotee. I like the challenge of the Bikram class, but I don’t find that same mental/emotional/spiritual peace that a traditional vinyasa class brings me.

Although, I am still intrigued and will return occasionally to the Bikram classes. If for no other reason than to find the meaning of the “Japanese Ham Sandwich.”

Bikram classes are cued the same in every class in every studio. So no matter who your teacher or what state you are in, you’ll hear “from the side you look like you’re holding a box” and “your body is a perfect capital T as in Tom” as you move through the poses.

A forward fold is cued as “from the side you look like a Japanese Ham Sandwich”. Each day I heard that the only thing I could think was “what the hell is a Japanese Ham Sandwich?”

I’ve googled it, searched it in Wikepedia and even looked at pictures of Japanese cuisine. I have no idea what a Japanese Ham Sandwich is. Therefore I have no idea if from the side I look like one.

The other part of a Bikram class I’m still trying to get used to is all the rules. Number one rule is there is no talking in the room no matter what.  It’s almost eerily quiet before class begins.

Number two is new people place their mats in the back of the room. Seriously, at my last class the teacher told a first-timer to move her mat to the back row.  I felt bad for the woman being pointed out like that in front of everyone, so I tried to give her the “you’ll be ok” look as she moved her mat and towel.

We ended up moving through our poses next to each other and it wasn’t long before I could hear that her breathing was becoming very labored. I kept sneaking glances at her to try and check on her. I noticed she was stopping and sitting frequently, even putting her head down a few times.

The teacher in me was getting concerned, so I risked breaking rule number one and whispered to her to just breathe.  I encouraged her to slow her breath down and the rest of her would relax. It worked and she made it through the rest of class.

Rule number 3 is no wiping the excessive sweat off your body.  We are supposed to learn to be stronger and be able to hold our foot over our head without slipping.

Rule 4 is if you absolutely must drink water, please do it between the poses and not during. Although, I think the instructors would really prefer if you just didn’t drink water at all.

Rule 5 may possibly be no blogging about the experience. What happens in “the torture chamber” stays in the torture chamber. 

Wonder what the consequences are of breaking the rules?