You Can Do It! Remove these 5 Obstacles to Your Fitness Goals!

As we head into 2023 and set our goals for a healthier new year, we all know within a few months those well-thought-out plans may not get the continuous attention they need to reach our goals. You may need some support to remove and move through the obstacles to your fitness goals.

If you’ve ever struggled to keep up a diet or fitness routine for more than a few weeks, you already know that staying motivated and having mental strength can be the hardest part of sticking with it.

Trust me, I get it! When I was a teenager, everyone said girls needed to be skinny to be happy, but even though I was thin, I was miserable. When I discovered strength training in my 20s, I realized that feeling strong and capable is what actually made me feel great.

But then I got pregnant with my first baby and my body changed drastically. I was so worried I’d never feel strong or fit as I had been – it was completely new territory for me.

Many years and two beautiful kids later, and I’m now stronger, fitter, and healthier than ever. I know my body can handle any challenge and transformation life throws at it, and I want other women to know they can too!

The right mindset is so important to reach your goals.

So here are 5 tips to keep in mind as your set out in 2023.

Don’t let these five mental challenges and obstacles to your fitness goals hold you back.

1. Dwelling on Negatives and Mistakes

Replaying embarrassing or negative things in your head, over-analysing every situation and focusing on things you do wrong (instead of right), it’s NOT helpful. This toxic behavior will hold you back and will stop you from achieving happiness and success.

So I beg you: Let go of the past, focus on the future and start envisioning everything you want and CAN achieve. When you feel that negative thought spiral starting, cut it off straight away.

2. Not Believing you Can Do It

You’re only as successful as you believe you can be. However, you’re worthy and capable of ANYTHING – you’ve just got to believe in yourself. As soon as I stopped doubting myself and allowed myself to get uncomfortable, I started achieving my goals and turning dreams into reality. It takes work and practice, but you’ve got to look at what you’ve got and how that can help you move forward. It’s time to call out your inner critic, stop comparing yourself to others and embrace the fear. I promise, you are worth it.

Believe in yourself!

3. Not Rewarding Yourself

Maybe you think you need the ‘tough love’ approach to get things done, or you punish yourself for slip-ups. Instead, reward yourself for the things you do right. Smashed a week of workouts? Get a facial! Meal prepped like a champ? Spend a bit of that extra time catching up on your fave TV series or read a book instead.

4. Thinking you don’t Deserve it

Firstly, you do! And if you need people to remind you, let my Facebook community support and encourage you. It’s made up of strong, loyal and inspiring members.

Self-worth is so important to both your mental health and your ability to achieve great things.

Honestly, self-confidence and motivation go hand in hand. As soon as you believe in yourself, you’re gonna smash every workout and reach your fitness goals – which will have its own extra positive effect.

5. Not Valuing your own Time

• A lot of time-wasting and procrastination actually comes down to not seeing your time as a valuable resource. That’s why you scroll mindlessly through social media or binge on Netflix for hours.
• Time-wasting can make tasks take longer than they need to be, and the longer something drags out, the more you lose motivation to get it done. (Sound familiar?)
• Moving forward, start setting timers for tasks and even your social media use until it becomes habitual. It’s time to take back control and get things done!

You have it in you, so why not just do it!

Check out the Emily Skye FIT App for more Inspo!

If you’re interested in working out alongside me, now’s the time to try out my Emily Skye FIT app. From December 23-January 31 I’m offering an extended 1-month trial of my app, it’s normally only a 7-day trial! I’m also offering 50% off a 12-month plan so you can keep your fitness momentum going – that means the ESF app is only $10 a month! Start 2023 strong with a free month of workouts that build strength in confidence both at home and in the gym (I also offer workout programs for your entire pregnancy and post-pregnancy journey). Emily Skye FIT also includes specialized programs, recipes, meditations, tips, and more!

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Remove These 5 Obstacles to Your Fitness Goals appeared first on LA Yoga Magazine - Ayurveda & Health.

What Exercises Are Actually Safe During Pregnancy?

Isn’t it funny how when you’re pregnant, everyone’s suddenly an expert? “Sign your kid up for a good school now.” “You should never eat cheese.” “You can’t run when you’re pregnant!” Yup, people love to dish out advice, and that leads to a lot of conflicting information and outright myths.

To keep you moving safely and with confidence during your pregnancy, I’ve rounded up the most common pregnancy fitness myths that need busting – now!

Myth #1: You shouldn’t exercise at all

Pregnancy is not an illness. For most women, continuing to exercise is completely safe.

The pregnancy programs in my app, Emily Skye FIT, follow recommendations laid out by the Royal Australian and New Zealand College of Obstetricians and Gynecologists (RANZCOG), who recommend that pregnant women do 150-300 minutes of moderate-intensity exercise each week.

Not only is it safe to exercise during pregnancy, doing so has so many benefits for you and your baby. These include  helping you get better sleep, keeping you strong for labor, and preventing hypertension.

Myth #2: You can’t lift weights

When it comes to women lifting weights in general, wow, people have opinions. Add pregnancy to the mix and it can get even more heated – I received many comments and DMs during both my pregnancies from people who were shocked that I was still lifting weights while pregnant and told me it was dangerous.

But you know what? As an experienced lifter and qualified personal trainer who worked with women’s health experts to develop my FIT Pregnancy program, I knew that strength training within my limits was actually a good thing. And in fact, strength training is a recommended part of the ideal 150-300 minutes of exercise per week.

Want to keep lifting to stay strong? Take a look at my guide to lifting weights during pregnancy.

Myth #3: Don’t start exercising now

This one can be a little confusing because there are some forms of exercise that you shouldn’t attempt for the first time during pregnancy. For instance, if you haven’t regularly lifted weights in the past, now is not the time to grab the dumbbells.

However, if your pregnancy (or perhaps even the process of getting pregnant) has made you question your inactivity and overall health, you shouldn’t be afraid to begin introducing regular, moderate exercise to your life.

If you’re currently inactive but want to start moving during pregnancy, RANZCOG recommends starting with 15 to 20 minutes of light exercise at a time, and slowly building up to 30 minutes per session.

If you are inactive, I don’t recommend starting with FIT Pregnancy, as this program is designed for already active women to maintain fitness and strength. You might want to try brisk walking, riding an exercise bike or swimming. Just remember to warm up and cool down, and stop if anything doesn’t feel right.

Myth #4: You shouldn’t raise your heart rate

Love to run? You don’t have to stop! Back in the olden days, the advice given to pregnant women was to not raise your heart rate above 140 bpm – but that is no longer the case. These days, the experts now point to the Borg Rate of Perceived Exertion and suggest you reach a 12-14 on the scale when exercising – that means your breathing is at the point where you can still talk to someone, but you’re too out of puff to sing.

Before you start any exercise, familiarize yourself with the warning signs you should stop exercising when pregnant.

Good nutrition is never more important than when you’re pregnant. What you eat doesn’t just support the development of your baby, it fuels your increasing energy needs, too. But while you’re upping your calories to keep up with your growing bub, you also need to make sure that the foods you consume are nutrient-dense, well-prepared and safe for the both of you.

Try my Honey Lime Salmon dish for a healthy and tasty dinner option from the FIT Pregnancy meal plan.

Important: Always consult your healthcare professional before beginning any new exercise program, as there are some situations where exercise may not be advised. This information should be used as a guide only and should not replace the advice of your medical practitioner.

Learn More About Fitness

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial of the programs.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post 4 Pregnancy Fitness Myths appeared first on LA Yoga Magazine - Ayurveda & Health.

Emily Skye works her pelvic floor.

Menopause may signal the end of your periods, but does it mean the end of smashing a strong workout? Not a chance!

I’m here to tell you that women can and should continue to train, feel strong and crush their workouts into their 40s, 50s, 60s and beyond!

If you’re already experiencing it, you’ll know that there’s more to menopause than no more periods. There are different phases and symptoms, and the journey won’t be the same for everyone. That’s why I’ve teamed up with Dr. Jessica, physical therapist and part of my FIT crew, to show you how you can keep moving your body and benefiting from training as you move through perimenopause, menopause and beyond.

What is Perimenopause?

Perimenopause occurs when your body is nearing the end of its reproductive years and starts transitioning to menopause. This phase occurs at different ages for different women, starting as early as the late 30s for some, and (more often) in the early 40s for others.

What happens during Perimenopause?

As you go through this phase, your ovaries will start producing different levels of estrogen, which can make your menstrual cycle erratic or irregular.

Some signs you may be experiencing perimenopause include:

• Night sweats.
• Hot flashes.
• Mood changes.
• Incontinence.
• Vaginal dryness or pain with intercourse.

Dr. Jessica says it’s important to be aware of the changes you’re experiencing so you can remain proactive with your health.

“Remember, the contraceptive pill can mask the symptoms of perimenopause and menopause,” Dr. Jessica says. “As you get into your 40s, it’s a good idea to talk to your doctor about the best time to stop taking the pill or switch to a different form of contraception.”

Can exercise help with Perimenopause Symptoms?

According to Dr. Jessica, hormone changes during perimenopause will affect your musculoskeletal system.

“That means it’s more important than ever to stick to a regular strength training routine in order to slow down the rate of muscle and bone loss,” she says.

These changes can also spark weight gain and change.

Continuing to exercise will help you to do the following.

• Maintain muscle.
• Regulate cortisol (the stress hormone).
• Reduce fat storage.
• Minimize diabetes risk.
• Prevent aches and pains or future injuries.

“This phase is also a good time to introduce pelvic floor exercises into your routine, especially if you start to notice bladder leakage,” says Dr. Jessica.

“If you do experience incontinence or vaginal pain, you should seek help from a women’s health specialist or pelvic physiotherapist as soon as possible to prevent and reduce any future concerns. Unlike hot flashes or mood swings, these two symptoms often don’t go away on their own.”

Yoga (including pelvic floor work) is a great addition to any menopause exercise routine.

What if I don’t feel like exercising during perimenopause?

It might not always feel like it, but maintaining a regular training routine is one of the easiest ways to prevent and manage the mood changes that can come with perimenopause.

“Any form of exercise that increases endorphins and reduces stress or negative feelings will help you to manage the transition,” says Dr. Jessica. “It could be a sweaty strength session or taking a walk outside. Breathing exercises, meditation and listening to relaxing music can help, too.”

Changing sleep patterns during perimenopause can also feed into mood changes (and vice versa). Again, it’s crucial that you take a proactive approach for your mental health.

“Multiple studies show that light to moderate exercise before bed can actually help with restorative sleep,” Dr. Jessica adds.

Aim to do a lighter session at least 90 minutes before bed, keeping the more vigorous workouts for earlier in the day. (Unless you’re naturally a night owl, in which case you should work out when it works for you!) If you find yourself dealing with lethargy or sleep limitations, it’s important to try and identify the root cause. If it’s from poor dietary choices, lack of exercise or stress, focus on forming good habits in those areas to keep yourself feeling healthy and energized.

How Do I know when I’ve reached Menopause?

Once you have gone through a year without menstruation, you’ve fully transitioned to menopause. Most women will reach this phase between 45 and 55.

What’s the Best Kind of Exercise for Menopause?

Increasing evidence shows just how important regular physical activity is for increasing quality of life in general, but especially in middle age and beyond.

“During menopause, it’s even more important to stay regular with your strength training and focus on bigger muscle groups, doing activities you enjoy, and including restorative options like yoga or pilates,” Dr. Jesscia says.

“Moving your body also is shown to decrease pain for people with osteoarthritis and lower back pain.”

Emily Skye performs dumbbell deadlifts, a compound movement recommended for women going through menopause.

By continuing with proper strength training, you are able to put your muscle fibers under strain to help them adapt and maintain a level of strength that you won’t otherwise naturally have at this stage.

According to Dr. Jessica, your menopause exercise plan should focus on the following.

• Glutes.
• Quads.
• Back muscles.
• Compound movements such as squats and deadlifts.

Why are these areas so important to exercise?

“Loading your bones through resistance exercises also increases your body’s ability to create stronger bones to prevent the onset of osteoporosis,” Dr. Jessica says.

“The loading process triggers cell activity in the bones to keep reforming tissue, which reduces bones’ ability to bend or break.”

What if I don’t have the Energy to Exercise during Menopause?

Decreased energy or increased fatigue is common as your hormones change. However, one of the many well-researched benefits of exercise is the fact that it aids in reducing fatigue and increasing energy – yes, even in menopausal women. This is why sticking with a balance of strength training and restorative exercise is a great goal for menopause.

“In a recent study of physical activity levels and the effects of menopause on women, it was found that those who do moderate or vigorous levels of exercise regularly (3-5 days per week) experience less severe menopause symptoms,” Dr. Jessica says.

Whatever stage you’re at, don’t stop if you want to stay fit as you age!

In order to prioritize future well-being, it’s important that you create a lifestyle of healthy habits that you truly enjoy. It’s never too late to start (or enhance) your fitness goals.

“A regular strength training routine will continue to benefit you during post-menopause, reducing the effects of age-related illnesses such as arthritis and diabetes,” Dr. Jessica says.

“Training is also crucial to maintaining balance and coordination, which will reduce falls and prevent fractures, so you are able to retain your independence.”

How you feel can change from day to day, so keep moving with my Made to FIT workouts. It’s easy to filter for a low, medium or high intensity workout to suit your energy levels and strength. Having a high quality of life is so important, so don’t let any age-related changes make you feel like you can’t live and feel your absolute best!

Release the Pressure with this 7 Minute Meditation!

Emily Skye FIT

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial of the programs.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Menopause & Exercise: How to Stay Strong and Fit as You Get Older appeared first on LA Yoga Magazine - Ayurveda & Health.

Why You Need to Vary Your Workouts and Include Medium Intensity Workouts

Has anyone else noticed how their energy levels and mood fluctuate throughout the month? You may want to vary up between high, low, and medium intensity workouts.

Since that is something that so many women experience, I’ve designed new workouts that are Made to FIT – fit your mood, your energy levels and your strength. How you feel can change depending on your cycle and stage of life, but I want to help you keep moving no matter what.

You can now choose your FIT workout on the Emily Skye FIT app intensity based on how you’re feeling: up the intensity on those strong days, lift yourself with mood-boosting exercise, or stick with slower, stress-relieving sessions on the days your body needs it.

Let’s take a look at how each level of intensity in my Made to FIT sessions works and for fun, I thought you’d like to try one of the medium intensity workouts!

High Intensity Workouts

What are they? These workouts will spike your heart rate, help you achieve strength and endurance goals and smash your personal bests. Expect HIIT/HIRT and advanced strength training workouts incorporating big lifts and compound moves.

When to use them: When you’re feeling super strong and full of energy, it’s time to take on a high-intensity challenge!

Medium Intensity Workouts

What are they? Increase your heart rate and work your muscles without pushing yourself to the limit. Expect HIRT and strength workouts designed to maintain lean muscle and cardio fitness.

When to use them: These workouts are great for days when your energy levels feel stable and standard. If menopause or PMS has you feeling down, these moderate-intensity workouts are perfect for boosting your mood.

Medium Intensity Workout with Emily Skye Fitness

Low Intensity Workouts

What are low intensity workouts?

Sessions to focus on recovery and flexibility, plus low-intensity strength exercises using slow and controlled movements.

When to use low intensity workouts.

Fighting fatigue? A low-intensity workout is a great way to keep moving and stay consistent when you can’t manage a high-octane workout.

Train to Win

Training has always been the one thing that makes me feel better. Whatever your starting point, with Made to FIT you can now find the exercise that helps YOU feel better too.

Post Workout Nutrition

After your workout try this:

Chocolate Coffee Snack Smoothie

Ingredients

• 3/4 tsp instant coffee
• 2 tbs (1 1/2 fl oz) water boiling
• 1/2 medium banana sliced & frozen
• 3/4 cup (6 1/2 fl oz) almond milk (or dairy alternative)
• 1 1/4 tbs cocoa powder (or cacao powder)
• 1 tbs rolled oats (or brown rice flakes or quinoa flakes if gluten-free)
• 1 cup ice

Method

(based on 1 serving)
Blend all ingredients together until smooth and ENJOY!

Practice A Variety of Workouts with Emily Skye FIT

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial of the programs.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Why You Benefit from Medium Intensity Workouts appeared first on LA Yoga Magazine - Ayurveda & Health.

It can be SO HARD to appreciate and feel good about your postpartum body, especially if you struggled with body image issues before getting pregnant. But I’m here to tell you that your body is simply amazing, and it IS possible for you to see it that way. We just need to rethink what we talk about when we talk about bouncing back after pregnancy.

When I was creating FIT Post-Pregnancy, I wasn’t where I wanted to be in terms of my fitness, but I had more love and appreciation for my body than ever before. I knew the physical progress would come, but I didn’t want to rush it.

I created my postnatal program because I wanted women to have a safe space to regain their strength and return to fitness after giving birth. A big part of that is about enjoying exercise for how it makes you feel – not just how you look.

I recently shared a reel on my emilyskyefit Instagram account that showed my “Bikini Body” in different forms over the past couple of years. I always want others to feel confident in their bodies too, no matter what shape or size it is. As I said in my post, there’s nothing wrong about being confident in your skin! There’s everything right about it! I’m grateful for what my body has had to go through during pregnancy and postpartum and I work hard to look that way I do now, I feel strong, fit and healthy! And everyone, no matter what size or shape and no matter how much cellulite, wrinkles or stretch marks you’ve got – wear the bikini if you want to! Everyone has a bikini-worthy body!

Health and fitness is a huge part of my life and always will be. Training makes me feel alive, energetic and strong – for myself, and for my family.

It’s time to reject the pressure to ‘bounce back’ and instead embrace your body for the incredible things it has done and is still capable of!

With that being said, my dedicated postnatal program was designed in collaboration with women’s health physiotherapist Phoebe Armfield to help women to recover, progress and rebuild after giving birth.

It’s the same style of training that helped me return to fitness after my babies, and I’m so excited to share this taste of the full program with you, so let’s get started!

Grab a workout mat and a towel, then hit play to try post-pregnancy stage 1: recovery of the program!

Stage 1 – Recovery

This is intended for women who are at least 6-10 weeks postpartum, have received clearance from their doctor to recommence exercise and are ready to start regaining their strength and fitness.

Stage 2 – Progress

This section is intended for women who are ready to do a bit more and slowly up the intensity by using light weights for full-body low-impact strength workouts.

Stage 3 – Rebuild

Rebuild is intended for women who are ready to lift the tempo with low-impact HIIT-style cardio and a more diverse range of strength movements.

Love these workouts? They are just one tiny part of the full FIT Post-Pregnancy program available on the Emily Skye FIT app. Visit emilyskyefit.com for more information and to start your 7-day free trial of the programs.

An important note: Always consult your doctor before beginning any new exercise program, as there are some situations where exercise may not be advised. This information should be used as a guide only and should not replace the advice of your medical practitioner. You can read the full statement on safety here.

I hope you enjoy this meditation from my app that will help you take the focus off what it doesn’t look like or can’t do, and send it some love for all the amazing things it is capable of.

Meditation: Your Body is Your Friend

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Let’s Get Real About Bouncing Back After Pregnancy appeared first on LA Yoga Magazine - Ayurveda & Health.

How to Get Started with Strength Training

Strength training can sound intimidating or feel overwhelming, especially at the beginning of your journey.

• What muscles am I targeting?
• Am I going to bulk up a ton?
• How is this even benefitting me?

When starting a new program, we may feel a bit out of our comfort zone, but if we don’t try or push ourselves, we can also miss out on all the benefits strength training can offer us!

As a certified personal trainer and the founder of the Emily Skye FIT app, I’ve been encouraging women to pick up weights for years.

You probably know that lifting weights makes you stronger, but the benefits don’t stop there.

Regular strength training will burn fat, increase stamina, improve heart health, help you to avoid injury (because stronger muscles protect your joints and bones) and build a sculpted body. As a mother of two kids that are always on the go, I like to spend my time doing a workout that makes me feel better physically and mentally. Strength training ticks both of those boxes!

To make your journey to lifting weights (and loving it) seem a little less scary, I’ve put together a guide on what to expect after you start strength training.

5 Benefits to Look Forward to When You Start Strength Training

1. Newbie gains!

If you’re brand new to training with weights, you’re likely to see serious strength and definition gains quickly – even within the first few weeks. These ‘gains’ in lean muscle are caused by your body adapting to a totally new way of moving.

2. Strength training can transform your shape quite quickly, particularly if your diet is on point.

You may earn a more filled-out booty, a flatter and more defined stomach, improved leg and shoulder definition, and a whole lot more. If you don’t see physical changes early on, don’t despair! Everybody is different – focus on the way strength training makes you feel, not the way it makes you look.

3. You’ll move with more ease!

Within a few weeks, you’ll likely notice that some everyday movements feel easier – e.g. carrying shopping bags, picking up a toddler – and your endurance has improved.

4. Some people experience an easing of chronic pain as supporting muscles get stronger.

For example, lower back pain may be eased by stronger glutes and core, while knee pain can be reduced when your glutes, hip and leg muscles are strengthened.

5. Don’t forget the mental benefits!

It’s not just the ‘me time’ that a workout gives you – many women talk about how confident and strong resistance training makes them feel.

4 Strength Training Challenges

I’m not saying it’s all easy, but the results you get from pushing through will be worth it! Prepare for the following challenges for greatest success.

1. You might experience some DOMS (delayed onset muscle soreness).

Yes, you’ll likely experience some DOMS (delayed onset muscle soreness) in the beginning. But don’t worry, this will lessen as your body adjusts.

2. If you’re not used to holding weights, you may have sore hands or calluses when you get started.

If this worries you, look for special workout gloves in your local sports store or online.

3. You may not have full mobility when you start, which can lead to some soreness.

It’s important not to push yourself into uncomfortable positions – only go to a comfortable depth on exercises (such as squats) and use the modifications where necessary to avoid injury.

4. Strength training makes some people not just hungry, but ravenous!

Make sure you’re getting your pre- and post-workout snacks and making nutritious, balanced meals to avoid overeating. My FIT app has you covered here, with meal plans and recipes approved by an advanced sports dietitian.

Why Strength Training Works

3 myths about strength training

Here’s what WON’T happen just because you start lifting weights.

1. You won’t get bulky.

There’s nothing wrong with the visible ‘bulky’ muscle mass that bodybuilders rock, but building that kind of muscle takes concerted, focused effort – especially for women. You won’t get those kind of results from my FIT app.

2. You won’t mess up your fat loss goals.

While cardio might burn more calories in a 20-minute session than lifting weights, building muscle will boost your metabolism, help you burn fat more efficiently, and help you to maintain lean muscle (AKA definition). In fact, research has shown that the muscles of someone who regularly lifts weights can burn up to 50% more calories than the muscles of a regular runner or walker! So if losing fat is your goal, strength training is for you.

3. It’s not just for guys.

The myth that strength training is a male-only pursuit couldn’t be further from the truth! The list of benefits of strength training for women is very long, especially as we get older. One of the biggest reasons to lift weights is for your bone density – weight-bearing exercise can reduce the risk of osteoporosis.

Try this pre-workout breakfast smoothie

You’re definitely going to need some fuel in your body to ensure you have enough energy to get the most out of your workout. Below is one of my favorite breakfast smoothies to drink before a morning training session.

Lemon Turmeric Smoothie

Ingredients (1 serving)

1/2 cup (4 1/2 oz) Greek yogurt (or dairy-free alternative)
1/2 cup (4 fl oz) water
2 tbs vanilla protein powder (or natural protein powder)
1 tbs rolled oats (or brown rice flakes or quinoa flakes if gluten free)
1/2 lemon juiced
1/4 tsp ground turmeric
4-6 ice cubes

Instructions

Blend all ingredients on high until smooth and creamy and serve immediately.

Learn More at Emily Skye FIT

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Emily Skye’s Foolproof Guide to Starting Your Strength Training Journey appeared first on LA Yoga Magazine - Ayurveda & Health.

When you want to see results from your fitness routine, ‘rest’ can seem like a dirty word: ‘Rest? Who has time for rest? This goal isn’t going to reach itself!’ But in reality, rest days are just as important as regular workouts when it comes to making progress and getting results.

Rest doesn’t have to mean coming to a complete standstill. A rest day for you could mean doing yoga instead of lifting weights, stretching and using a foam roller after a big day of HIIT, going for a walk, or doing a few laps of the pool to work out some of that lactic acid.

As a certified personal trainer and the founder of digital fitness app Emily Skye FIT, I know that rest days can actually play a big role in moving your progress forward.

How are Rest Days Important?

1. Muscle Repair and Growth.

Muscle repair and growth happens when you stop, rest and sleep. And if you’re pushing your body too hard, even a full eight hours’ sleep won’t be enough time for your body to do a full repair job.

2. Avoiding Injury.

Overuse injuries happen as a result of consistently and repetitively putting strain on a specific body part. Resting for a few days will usually help any pain settle down.

3. Sustaining your habit!

Fitness should be a sustainable habit that fits into your life, not an unrealistic drain that you’ll drop in a few weeks. That’s where rest comes in – giving you a good balance and preventing your workouts from turning into a chore.

In general, at least one rest day every 7-10 days is recommended. To make it easy for you, I’ve actually scheduled them into the Emily Skye FIT planner. However, it’s important to learn to listen to your body and know when it needs a break. This involves knowing how your body is speaking to you.

What are some sure signs that your body needs a rest day?

1. You’re exhausted.

If you’re tired even after getting a full night’s sleep, it’s time to take a day or two off. Sleep plays a huge role in your recovery and muscle growth, but if you’re pushing your body too hard even the regular eight hours won’t be enough time for your body to do a full repair job.

2. You’re still sore.

You may have the dreaded DOMS – delayed onset muscle soreness.

This can last a few days after a tough workout. However, if muscle soreness lasts for a longer period of time or you feel like you’re always sore, your body could be telling you that it’s too overworked to recover properly.

If you have trouble releasing tight muscles, try using a foam roller and gently stretching – my Stretch & Roll sessions in your planner on Saturdays are a great starting point. Active recovery such as the new yoga workouts we’ve added to the app can help, too.

3. Your workouts consistently lack intensity.

We all have days where we can’t bring the intensity to a workout – that’s totally normal. However, if you’re finding that this is the case for a few days in a row, your mind and body need a break. Watch out for decreased strength, lack of agility or reduced endurance – they’re all telltale signs of overtraining.

4. Your cycle is out of whack.

Exercise can be great for helping reduce symptoms that come with your period, like cramps, backaches and irritability. But if you exercise TOO MUCH, you can cause a condition known as amenorrhea – in which your period stops or becomes irregular.

If you have been working out intensely and you notice your period has stopped or become irregular, this could be a big, flashing signal that you need to take a break and restore your energy balance. Give yourself a week off from excessive exercise and use that time to talk to your doctor.

5. You have pain in your joints.

There’s a difference between the ‘good sore’ you feel during and after a really tough workout, and the pain that is your body’s way of asking you to take a break. If you have joint problems you can’t shake, talk to a physiotherapist about how you can modify your regular workouts.

6. It’s just not enjoyable anymore.

Remember when workouts were fun? When you’re making excuses to skip workouts, your most epic pump-up playlist isn’t working anymore, or you’re hating every single minute of your HIIT session, it’s time to step away for a day or two.

You don’t have to completely stop moving: do a stretching session or mix up your routine with a completely different form of exercise. Trying something new is a great way to reignite your spark.

What should you do on your rest days?

1. Move!

Just because it’s a rest day, doesn’t mean your butt should be glued to the couch.

Gentle exercise – like walking, yoga or swimming – keeps the blood flowing and prevents stiffness.

This is active recovery: when your body is telling you that it doesn’t want to work out today, but you still feel like you have some energy for movement, a slower-paced and lower intensity active recovery session can give you the best of both worlds.

Your journey towards your fitness goals doesn’t come to a grinding halt, while your body still gets a chance to rest, repair and recover.

2. Stretch.

When you’re new to exercise, it’s normal for your muscles to feel sore. That’s why the rest days in my beginner program FIT Foundations include optional stretch sessions to reduce DOMS and improve mobility and flexibility. You’ll also find active recovery sessions in your FIT planner on weekends – which you can do any time.

3. Nourish yourself.

You still need to eat well on the days you’re not training because your body is hard at work growing those muscles.

4. Enjoy some me time.

There’s more to life than the workout mat, so be sure to look after yourself mentally, too.

Do a meditation, indulge in something you love or learn a new skill.

5. Get solid sleep.

This is important ALL the time, not just on your rest days. Take a look at our tips to help you sleep better, and if you need help switching off, try a calming sleep meditation with me.

Try using this visual guide to make the most of your time out.

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial of the programs.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post Why Schedule Rest Days: Best Practices for Fitness appeared first on LA Yoga Magazine - Ayurveda & Health.

Summer vacation season is nearing, and while we could all use a little R&R, it doesn’t mean we have to throw our healthy habits out the window. As a mother of two, I look forward to relaxation whenever I can get it, but taking care of myself involves more than just laying around on the beach. I’m a firm believer in incorporating mindful movement and healthy practices into my daily routine even when I’m “off” in order to fuel my soul and support my health on a daily basis. I love incorporating an easy exercise routine while traveling.

As certified personal trainer, and the founder of digital fitness app Emily Skye FIT, I want you to know that even the shortest of workouts done from a hotel room can still be effective and help you stay on track while you unwind. Imagine returning from a relaxing getaway (or adventurous getaway!) and feeling not just refreshed, but a bit more flexible and agile.

So rather than committing to an hour-long workout every day, I suggest taking it slower, and using exercise to connect to your body. Now’s the time to turn inward, have some fun, and reset from daily life – after all, you’re in vacation-mode, remember?

You don’t need to go to the gym to get fit. You don’t even need to go outside, but changing up your scenery on vacation could inspire you to move in a way you didn’t expect. Wherever you are, all you need is some floor space, and your body. Nothing else!

My Vacation Non-Negotiables

1. My FIT app, which includes daily workouts and meditations to help me incorporate mindfulness and movement into my day.
2. Healthy snacks for being on the go – like the below make-ahead trail mix recipe that I’m loving!
3. Sunscreen! And sunglasses.
4. A good book.
5. 20 minutes to myself to move my body.

Trail Mix Ingredients

• 1/3 cup (1 1/2 ounce) whole almonds (roasted)
• 1/3 cup (1 1/2 ounce) pistachios
• 4 tbs (1 1/2 ounce) goji berries
• 2 1/2 tbs coconut flakes
• 1 1/2 tbs pumpkin seeds (pepitas)
• 1 ounce 70% dark chocolate (or dairy free alternative) chopped

Here are 6 steps for some easy, “pack in your suitcase” moves  for a small-space workout you can do in under 20 minutes.

1. High Knees

Great to start with as a warm-up exercise, high knees will get your heart rate going and stretch and strengthen your hip flexors, quads and glutes.

2. Burpee

Another great move to warm you up and get your cardio pumping.Burpees work your whole body and improve strength and endurance.

3. Lunges

Lunges will target your quads, glutes, hamstrings, calves, and major core muscles. Do any type of lunge, mixing it up each time, including reverse lunges, jump lunges and curtsy lunges.

4. Low-Plank to Push Up

A combination of a push-up and a plank, which targets your abs, lower back, triceps, glutes and quads and is fantastic for strengthening your core. Don’t forget to keep your core engaged, maintaining a steady pace as you move up to extended arms, and back down to your elbows.

5. Squat Jumps

An explosive, powerful movement that targets your glutes and legs. From a squat position, stand and spring up off your feet to jump up into the air, and land back down again softly and smoothly into a squat.

6. Bicycle Crunches

Instead of plain crunches, try doing bicycle crunches, which gets your heart rate up and targets your upper and lower abs, and sculpts your glutes and quads at the same time.

Keep Up with Recovery in Your Exercise Routine While Traveling

For rest and recovery days, I have begun incorporating yoga into my exercise routine while traveling and at home–in order to better connect with my mind and body. Yoga is perfect to bring with you on vacation because it doesn’t require anything but you, your mat, and willingness to stretch yourself.

See below for a warm and gentle yin yoga session created with the help of Emily Skye FIT yoga instructor, Michelle. More on the Emily Skye FIT app!

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post 6 Steps to an Easy Exercise Routine while Traveling appeared first on LA Yoga Magazine - Ayurveda & Health.

You Can Work Out During Pregnancy!

Pregnancy can be filled with a lot of questions, especially if you’re a first time mom – and there are a lot of “do’s” and “don’ts” to keep in mind.We all know that regular exercise is beneficial for our health. Did you know there are many benefits of working out while pregnant–not just for you during pregnancy and in your postpartum recovery, but for your baby, too?

As a mother of two, certified personal trainer, and founder + face of the digital fitness app Emily Skye FIT, one thing I always say is the following.

You don’t need to wrap yourself in bubble wrap for nine months when you’re pregnant.

With the right guidance and approval from your doctor, it is safe to exercise during pregnancy.

That’s why I created a pregnancy-focused program in my FIT app, FIT Pregnancy, to keep you moving through each trimester and help you navigate pregnancy workout safety. So before you kick off your sneakers and put your feet up, take a look at all the ways that having a pregnancy workout plan could do a lot of good for mama and baby, all approved by Phoebe Armfield, women’s health physiotherapist and a member of the FIT crew.

10 Benefits of Staying Active and Working Out During Pregnancy

1. Exercise doesn’t just reduce backaches and pelvic pain by maintaining muscle strength, it can also reduce bloating, constipation and swelling by keeping your digestive system and fluids flowing.
2. There always seems to be a lot to stress about when you’re expecting. So get moving to release those endorphins and boost your mood and energy levels.
3. Exercising consistently will help you to fall asleep more easily, get better quality sleep and wake up feeling more rested.
4. It’s normal to gain weight during pregnancy. However, regular exercise can prevent excessive weight gain. Excessive gestational weight gain can increase your risk of developing diabetes and high blood pressure during pregnancy. It can also result in postpartum weight retention – meaning it’s much harder to lose weight after your baby is born.
5. Want to be prepared for labor? Exercise! You’ll maintain muscle tone, strength and, perhaps most importantly, endurance! Your body is about to do something pretty incredible, so having confidence in what it is capable of is a great bonus, too.
6. On average, women who are active during pregnancy spend less time in labor and experience fewer complications (requiring less medical intervention) during delivery.
7. Staying fit and strong will prepare your body for lifting, holding, carrying and pushing your (growing) baby once they make it out into the world.
8. Exercise reduces your risk of gestational hypertension (high blood pressure during pregnancy) and pre-eclampsia, which can be dangerous for mother and baby.
9. By maintaining muscle strength in your trunk and lower body, you can prevent – or better manage – urinary incontinence. Don’t forget your Kegels, ladies!
10. A study reported in the New York Times showed that newborns whose mothers exercised during pregnancy develop more “athletic hearts” and may become physically coordinated sooner than other babies. And advanced motor skills and better-conditioned hearts will only encourage your child to be more active as they grow.

Always consult your healthcare professional before beginning any new exercise program, as there are some situations where exercise may not be advised. This information should be used as a guide only and should not replace the advice of your medical practitioner.

Working out During Pregnancy: My Go-To Sequence!

Trimester 2 Low Intensity – First Workout

This workout is a low-intensity session taken from Trimester 2 of my FIT Pregnancy program. It is designed to help keep you moving safely in the middle stages of pregnancy, and maintain strength in your back and core.

An important reminder: you should not start this FIT Pregnancy workout if you have not participated in exercise regularly prior to becoming pregnant – this program is not designed for beginners.

Always consult your healthcare professional before beginning any new exercise program or regime or working out during pregnancy, as there are some situations where exercise may not be advised. This information should be used as a guide only and should not replace the advice of your medical practitioner.

Equipment required: Light dumbbells, cushion

Warm-up

• March on the spot + active arms – 30 sec
• Half squat + lean – 30 sec
• Shoulder press + tricep overhead extension – 30 sec
• Sumo plie stretch – 30 sec
• Side squat + arms up – 30 sec
• Arm circles – 30 sec forward, 30 back

Workout

Complete 4 rounds total. Rest 20 seconds between exercises, and 60 seconds after each round.

• Bodyweight squat – 30 secs
• Single-arm forward-leaning dumbbell row – 30 sec each side
• Seated dumbbell Arnold press – 30 secs
• Alternating donkey kicks – 30 secs

Cool-down

• March on the spot + active arms – 60 sec
• Heels to bum – 60 sec
• Standing quad stretch – 30 sec each side
• Standing chest stretch – 30 sec
• Hip flexor stretch – 30 sec each side
• Child’s pose – 30 sec

Pregnancy Workout Exercise Descriptions

March on the Spot + Active Arms

Start with your feet hip width apart and gently march on the spot. Use your arms, moving them backwards and forwards as you march. Keep your chest lifted and shoulders back.

Half Squat + Lean

Stand tall with your feet hip width apart. Carefully sit down into a half squat with your weight through your heels. Staying in your small squat, reach your right arm gently up over your head towards the left. Bring your arm down and gently reach your left arm up over your head towards the right. Continue alternating your arms.

Shoulder Press + Tricep Overhead Extension

Stand with your feet under your hips, roll your shoulders back and down and bring your hands up in front of your shoulders. Press your hands above your head and then hinge at your elbows to drop your hands back behind your head. Straighten your arms back and bring your hands back down to your shoulders, keep repeating this movement.

Sumo Plie Stretch

Take your feet just wider than shoulder width but not uncomfortably wide. Roll your shoulders back and down and carefully sit down into a sumo squat. As you squat down, rest your forearms on the inside of your thighs and gently push with your elbows to open up the stretch. Move your arms away from your legs as you push up out of the squat.

Side Squat + Arms Up

Set up in a standing position with your feet under your hips, soft knees and your shoulders rolled back and down. Step one foot out to the side and carefully sit back and down into a squat. As you squat, raise both arms up above your head to touch your hands together. Push up from your squat and return to the starting position, resting the arms back by your side. Complete another squat reaching your arms up, this time stepping to the other side.

Arm Circles

Stand with your feet hip width apart and bring your arms out to either side of your body. With your shoulders back and down and your chest lifted, make small circular motions with both arms. Don’t let your arms drop, try to keep them inline with your shoulders.

Bodyweight Squat

Stand with your feet hip width apart and carefully sit your hips back and down as if you’re sitting into a chair. Keep your knees in line with your toes and sit your weight through your heels. Maintain a neutral spine throughout and only squat as deep as you’re comfortable.

Single-arm Forward-Leaning Dumbbell Row

With a dumbbell in one hand, place your other hand on the back of the chair for support and take a split stance with the opposite foot to the hand holding the dumbbell forward. Hinge forward at the hips to 45 degrees with your active arm in a straight line from your shoulder down to your wrist and the palm of your active hand facing your opposite leg. Slowly bend through your active arm’s elbow to row the dumbbell up to the outside of bump and slowly lower back down. Keep your shoulders rolled back and down to prevent too much trapezoid activation and don’t forget to breathe.

Seated Dumbbell Arnold Press

Sit in a chair with your feet firmly on the ground under your knees and hip width apart. Roll your shoulders back and down and bring your dumbbells up to shoulder height with your palms facing you. As you slowly push the dumbbells up towards the sky, take your elbows wide and rotate your hands so your palms face forward and extend your arms above your head. Reverse the movement to bring the dumbbells back to where you started.

Alternating Donkey Kicks

On all fours with your knees under your hips and your wrists inline with your shoulders, keep your spine neutral and the back of your head in line with your spine. Transfer your lower-body weight into your left leg and keeping a 90 degree bend at the knee, extend through your right hip to raise your right leg behind and drive your heel towards the sky. Squeeze through your glute to control the movement and slowly lower your leg back down. Alternate legs and repeat the movement on the other side.

Heels to Bum

Start with your feet hip width apart and your shoulders back and down. Carefully lift one leg back behind the body to kick your bum and replace it back to the ground. Continue the movement, alternating on the opposite side each time.

Standing Quad Stretch

Stand next to a chair to hold for balance as you transfer your weight into the leg closest to the chair and bring your other leg up behind the body. Hold the foot or ankle with the hand on the same side and think about tucking your tailbone under to prevent any arching of the lower back. You should feel a stretch through the quad of the leg you’re holding. Repeat on the other side after 30 seconds.

Standing Chest Stretch

Stand with your feet under your hips, soft knees and a neutral spine. Take your hands behind your both and interlace your fingers so your palms are facing your body. Roll your shoulders back and down and feel a stretch across your chest.

Hip Flexor Stretch

Take a split stance on the floor with your left knee on the floor directly under your hip and your right foot flat on the ground in front, directly under your right knee. Make sure you have a 90 degree angle at each knee. Gently tuck your tailbone under to lengthen the left hip flexor. Repeat on the other side after 30 seconds.

Child’s Pose

With a cushion on the floor in front of you, kneel on the floor and sit back onto your heels with your knees pointing outwards. Hinge forward at your hips to bring your body down towards the cushion. Rest your forearms on top of each other and rest your head on top of your hands. Your knees should be wider than your elbows and your hips stay seated back over your heels

Learn More

Check out the Emily Skye FIT app and emilyskyefit.com for more information and to start your 7-day free trial of the pregnancy/post-pregnancy programs.

Emily Skye

Emily Skye is a mother of two, strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness.

emilyskyefit.com/join-us

The post The 10 most important benefits of working out during pregnancy appeared first on LA Yoga Magazine - Ayurveda & Health.

How Can You Take Your Workout on the Road?

Welcome to Part II of sticking to your Eat Clean Lifestyle while on the road!

In my previous article, How to Eat Clean When Traveling, I shared how to manage accessing clean food on the road. It’s easy to do with the right information.

Naturally what follows is the question of how to train while traveling, especially when there is no guarantee of a gym at your destination. Often it’s hard to know what kind of equipment is available even if there is a gym.

It’s wise to have your own Plan B when it comes to taking your workout on the road.

Missing a workout, no matter where I am, is not an option for me, no matter where in the world I am. I feel better when I incorporate at least 30 minutes of exercise at a MHR (Maximum Heart Rate) of 65% or greater, five to six times a week.

[Calculate MHR = 220 – your age]

Plan B to Workout on the Road

My backup plan is highly portable and easy to follow.

Fortunately there are a number of ingenious, ultralight pieces of fitness equipment that can easily be packed into your suitcase. While small, they help you produce a surprisingly challenging workout on the road–or at home when you can’t go to a gym.

I discovered this when I hosted a wellness retreat in Costa Rica. While the villa was gorgeous there was no gym in which to train my clients. This was an essential part of the retreat experience I was offering. That also meant there was no gym equipment. How would I deliver five days worth of challenging workouts for my clients?

Necessity being the mother of invention, this is where my Suitcase Workout was born.

The Equipment for the Suitcase Workout

Taking your workout on the road is as easy as packing the simplest exercise tools in your suitcase. While seemingly insignificant, these light weight bands and balls deliver a serious workout.

Suitcase Workout Equipment:

1. Bender ball
2. Mini Bands
3. Resistance loop
4. Weighted skipping rope

The Bender Ball

The Bender ball, also known as a Pilates ball, increases your workout options and increases the intensity of an exercise.

Smaller than a stability ball, about 7-9 inches in diameter when inflated, it is used in different ways, particularly as a kinesthetic cue. You can hold it between your thighs, knees or ankles, place it behind your knees or at the base of your spine, as a few examples.

The Bender ball is most useful for training abs. A short 10 minute ab workout, quickly leaves you shaking like few other ab workouts can. This tiny squishy ball forces you to recruit little used muscles, particularly the lower abs and stabilizer muscles, to engage as you work.

At an average cost of USD $10, it’s a small investment in your fitness.

Mini Bands

Mini Bands are always in my suitcase, as the preferred way of providing resistance training while on the road. I particularly like fabric mini bands with an anti-slip barrier because these don’t ride up or tear and are more comfortable against the skin.

Mini bands are small resistance loops that go around hips, ankles or arms and come in varying strengths from light (14-15 pounds), to Medium (25-35 pounds) to Heavy (35-50 pounds).

These mini bands can integrate easily into any resistance training program, including kettlebell and weight training, yoga, Pilates and other fitness practices. Fabulous for developing strength, stability, flexibility, range of motion and balance, mini bands are perfect for all skill levels and fit nicely in your suitcase taking up little space and weight.

A set of 3 bands can cost as little as USD $24.

Resistance Loops

Resistance Loops are basically the same as mini bands but are full size loops. These longer loops allow for greater range of motion exercises like standing cable kickbacks, assisted pull-ups, bicycle crunches, and much more.

Like mini bands, full resistance loops come in varying levels of resistance from 15 pounds up to 175 pounds. You can get your beast mode on with that last heaviest resistance!

Pack a few resistance loops of varying resistance strengths into your suitcase when you’re on the go and you’ll be able to work out anywhere, giving your body a solid weight lifting experience.

Weighted Skip Ropes

Weighted Skip Ropes are the king of cardio equipment, giving you the kind of exercise intensity you’re looking for, and then some!! Skipping is among the most aerobically challenging exercises, but doing it with a weighted rope intensifies it even more.

However challenging it may be, skipping is for all levels of fitness enthusiasts. Skipping, like swimming, is a whole body exercise challenging multiple muscle groups, brain coordination as well as your heart/lung engine. Exercise testing shows that just 10 minutes of jumping with a weighted skip rope is equivalent to 30 minutes of running.

Tuck one of these into your bag and you’ll be able to get your cardio fix no matter where you are.

Putting it all Together

Moving your body is medicine, and with more and more science supporting the need for exercise as part of a healthy lifestyle, it’s necessary to find ways to include it in your calendar, whether in your own hometown or on the road.

Here is a workout for you to try in whatever corner of the world you’re in. Do it all the way through for a thorough full body challenge. Or break it up to suit your time frame.

The Workout on the Road

Equipment:

• Bender ball
• Mini band
• Full loop resistance band
• Skip rope

Warm up

Skip for 5 minutes

The Moves

Skaters with Bender ball
10 left, 10 right x 2

Travelling Skaters with Bender ball
10 left, 10 right x 2

Triceps overhead with full resistance band
Elbows tight to side of the head
10-12 reps x 3 sets

Biceps 21’s with full resistance loop
7 curls from hanging down to waist
7 curls from waist to chest
7 full range curls
3 sets all the way through

Reverse lunges with mini band around thighs, with 4 little pulses in lunge position
10 left, 10 right x 2 sets

V-sit Russian twist, feet off the ground, 1 Bender ball behind back, 1 Bender ball in your hands
10 left, 10 right touching Bender ball to the ground as you twist x 2

Catapult situp to press, with Bender ball
12 situps
Rest
12 situps
Rest
12 situps

V-sit Hold with Bender ball in small of back
Feet off the ground
Hold for a count of 12
Rest
Hold for a count of 12
Rest
Hold for a count of 12

Supine Bridges with band on thighs, feet wide
15 full range pulses
15 little pulses at the top
15 fast paced pulses
15 single leg L, cross left leg over right
15 single leg L, little pulses for 15
15 single leg R, cross right over left
15 single leg R, little pulses for 15
Supine Bridges with feet on Bender ball
Ankles squeezed together, knees and thighs too
15 full range pulses
15 little pulses
15 fast full range pulses

Reverse Crunch
Hands under butt
Lift butt off the ground
15 crunches

Bicycles with band on feet
15 L and R

Physio ball windshield wipers with Bender ball between ankles
15 reps L and R

Physio ball pass
On back, pass ball between feet and hands, extending body long and lean
12 reps

Physio ball hamstring curl
Place feet on physio ball
Draw the ball towards the butt, then straighten
10 reps

Supine adductors with physio ball
Little pulses for 20 reps
Then hold for a count of 5
Little pulses for 12

Yoga Rows holding Bender ball straight out in front of you
Hold the ball out in front of you
Dig heels into the ground and keep your feet on the ground all the time
Very slow lower down, extend the ball all the way over your head.
Then come back up.
8 reps

Deadbugs, passing Bender ball from left to right
10 per side

Plank with Bender ball between thighs
2 X hold as long as you can

Plank jax with band around ankles
20 resp

Cobra curls
Draw bender ball to you and arch upwards, on tummy
Hold
5 reps

Supermans
8 reps per side

Stretch

Tosca Reno

Tosca Reno is a New York Times Bestselling Author and the Founder of Eat Clean Diet® Revolution and Strike Sugar. https://toscareno.com/

The post Take Your Workout on the Road appeared first on LA Yoga Magazine - Ayurveda & Health.

Yo-Box Combines Endurance and Mindfulness in Each Session

Hey, have you ever thought of combining workouts like boxing, dancing, and yoga? Well, I have! Yo-Box® is the result of 20 years of my personal practice as well as my work as an instructor in a variety of mind-body modalities. At its physical roots, Yo-Box® is a non-contact workout that fuses the speed, punching combinations, cardiovascular endurance, and footwork of shadow boxing with the stretching, breathing, grounding, strength, and stress-reducing elements of yoga. This is the perfect yin, yang full body experience.

From the Boxing Ring to the Yo-Box® Class

When I was developing what is now known as Yo-Box®, I wanted to create a class that combined three of my favorite movement disciplines: boxing, dancing and yoga. My intention was to help students experience a well-balanced movement workout that gave them the feeling of empowerment in the mind, body and spirit.

My Story

The origin story of Yo-Box® is related to my personal story and how I used sports and mind-body disciplines to channel my own energy and address challenges. From the moment I was born, I had an abundance of energy. Energy that I had trouble channeling except when I was playing sports. When I turned 19, this became even more apparent after I had gone through some challenges. At times, I started becoming a bit more aggressive and agitated. There was never any physical lashing out, but my mind and spirit were definitely not in a good place—and I was doing things that were not healthy or sometimes not even legal. I also had a tendency to break things when something didn’t go my way and found myself constantly yelling or screaming. Controlling my thoughts and emotions was very challenging.

My best friend’s brother, who was a professional boxer, approached me and asked if I would like to go to the boxing gym. Russel could see that I was going down the wrong path. Upon reflection, I think he was my guardian angel. I took his advice and made the hour-and-a-half trek to Gramercy Gym in Manhattan from Staten Island five days a week.

Skills Training through Sparring

By day, I attended college classes. By night, I worked out at the gym. Being at that gym taught me that I could control how I react to everything around me more skillfully—in ways that were more positive and proactive. But even more importantly, it exposed me to so many other guys who were using the art of boxing, not to be violent and aggressive, but as a beautiful, disciplined, respectful and supportive way of being.

I thought being tough was walking around with pent-up aggression and not feeling your feelings. But, I was completely wrong. Because almost everyone I met at the gym treated me really well. Nobody had anything to prove. You trained and then you got in the ring. There was no trying to act “tough.” Everyone seemed comfortable in their skin, which was a completely eye-opening experience for me.

Nine months of training taught me humility. This included moments like getting knocked down seven times while sparring. I signed up for the Golden Gloves: a major tournament for amateur boxers in New York. I wound up winning my first fight but, I was definitely getting hit way too much. That’s when my trainer told me to take some dance classes. I was like, “What?!” But I believed in him and began dancing.

I continued boxing and dancing for another year. Yet after few more matches, I turned in my boxing shoes for my jazz and ballet shoes and moved exclusively to ballet, tap, and jazz for the next five years at Broadway Dance Center.

The Discipline of Dance

Dancing was really hard for me, because it was more of a feeling discipline. I started loving using my body more gracefully That is in no way a slight to boxing! (They are just different.) But, I loved the discipline of ballet, like boxing. The lines, steps, and breathing.

Discovering Yoga in LA

After five years of dancing, I moved to LA where I started practicing yoga at the famous Center for Yoga with Steven Freeman. I liked the physical movements, but yoga demanded even more mindfulness than dance. At times I found the practice to be excruciatingly difficult. I didn’t always like to feel and that’s putting it mildly. Now, I recognize the importance of the benefits we can gain from the feeling aspects of yoga!

At YogaWorks, I was so fortunate to study with two amazing teacher training mentors: Maty Ezraty (rest in peace) and Lisa Walford. The teacher training training was amazing and life-changing. I then completed my advanced training with one of the most talented and passionate teachers around, Annie Carpenter, who influenced me tremendously me in all areas of my yoga teaching.

The Need to Release Pent-Up Energy

However, the real lightning bolt that ignited Yo-Box® was when a very good friend of mine and then my wife were both diagnosed with cancer. I started sharing yoga and some slow movements and breathing to help both them cope. But, these practices weren’t really enough to help them. I noticed how much they were caught up in a negative spiral of fear, anger, and negativity as a result of their diagnoses.

The more we tried to relax and think, the worse they were feeling. What they needed was to be engrossed with an activity that was electrifying, energizing, challenging, and empowering, so that they could transform all the negative feelings that they had and immediately shift from feeling like a victim to being a warrior.

After we punched it all out, they were able to release their pent up energy. Then we were able to breathe and relax a bit more. Yo-Box® was born.

What to Expect in a Yo-Box Class

A Yo-Box® class consists of fifteen minutes of targeted yoga movements and breathing patterns to get us warmed up for boxing. Then we have ten three-minute shadow-boxing rounds that invigorate the whole body. In between each round, we have thirty seconds of a stable yoga pose (such as tree pose, eagle pose), to get us grounded and focused for the next round. Just like we do in a boxing match, these 30 seconds serve as our “returning to your corner.”

Once the ten rounds of high intensity movements are completed, we then complete a specific cool-down with some slow flow and static yoga poses with deep breaths to help us create flexibility in the areas of the body that we just used during the boxing segment. The cooling down is a crucial part of the class for the overall well-being of the body.

Ahimsa in Proper Boxing Form

A big part of the class is teaching proper boxing form. Any movement should be done correctly, so that we can experience health and longevity through sustainable movement. I take the time to explain that each punch, whether it is an upper-cut, cross, hook or jab, needs to originate from the hips.

We “bob and weave” like you would see a boxer in the ring do in order to avoid their opponent. Boxing may be known as a violent sport, but by marrying it with yoga, we have created a new perception. There is a Sanskrit word called “ahimsa” which means non-violence. It is very important to me to include this nonviolent approach in class. Our motto is that we “punch for peace, breathe for brilliance, and move to motivate.” What good is a class, if the result is pain?

Beginning and Ending with Yoga

An important benefit to Yo-Box® is that we begin and end the practice with yoga. The yoga portions helps us to stay strong, flexible, and focused. Since we punch from the hips, we make sure our yoga warms up our hips at the beginning with poses like crescent and chair. We cool down by doing poses such as lizard and thread the needle all to release the hips. I love practicing reverse table after all of our punching. Overall, I want the class to work the mind, body and spirit. We workout to work in. This is the reflective and mindful aspect of Yo-Box®.

Who Can Practice Yo-Box®?

There is no experience needed at all to take this class. We slowly build the class in small progressive increments and I teach the mechanics of boxing to avoid injuries. New students are able to jump right in and pick up the punches. In addition, you don’t need any special equipment. The only equipment you need is weights, mats and an attitude of gratitude!!!! Sneakers are optional as well. Students use weights to increase the cardio aspect by adding a bit of resistance to the punches. The class is about moving, being safe and having fun!

Students can benefit in so many different ways from the class because it includes so many elements. You can experience a cardio workout, increase flexibility, build bone density, and improve brain function. The most noticeable benefit that I see is the elevated mood that every student feels after class. It’s a special hour of power! I think my students would say the class is about having fun, letting go, and creating an absolutely joyous and fun experience.

Where You Can Practice

Prior to the pandemic, in person classes were regularly taught at several YogaWorks studios and Shanti Yoga (Culver City). We have now spent over a year teaching the class on Zoom and it has worked surprisingly well. Zoom has definitely created some challenges along the way. After teaching over 300 classes in the past year and investing in lighting and sound, I’m proud of where the class is on Zoom. Another benefit of doing the class via Zoom is being able to bring the class to students all around the country as well as to Angelenos who didn’t otherwise know about the class. I am looking forward to returning to in-person classes. But I hope to keep the online element for my out-of-town students. We have created a real community over this past year.

I have also had the opportunity to continue to fine-tune the class since I first created it. While the foundation and principles have remained the same, there has been a refinement of the punching combinations, jumps, and movements patterns of Yo-Box®. I’m always open to the feedback and needs of the students, so the class will continue to evolve and develop creatively. The class also includes fun playlists that I switch up each week.. And just like in a boxing match (or many meditation sessions), a “bell” begins and ends each round, bringing us back to back to center.

Learn More and Box and Plank with Us

I am pleased to announce the opening of my new studio in Culver City, Soul Play Yoga – https://www.soulplay.yoga on August 1.  Yo-Box® classes and many other amazing movement, breathing and empowering  classes will now be available at my new studio.
Check the website for pricing as well as visit Yo-Box® — Thomas Taubman Yoga for additional info.

Follow us on Social and Join us on the Mat!
@tomtyoga
@yo.box

Thomas Taubman

Thomas Taubman is the founder of Yo-Box®, an energizing, challenging, and empowering workout that is gaining traction throughout the United States. Yo-Box® focuses on alignment and proper mechanics so that our bodies and energy can move in the most efficient way. https://www.thomastaubmanyoga.com/yobox

www.thomastaubmanyoga.com/yobox

The post Yo-Box Combines Yoga, Boxing, and Dancing for a Mindful and Explosive Workout appeared first on LA Yoga Magazine - Ayurveda & Health.

What is High Value Exercise?

The secret to fast efficient body sculpting & how yoga plays a role

High Value Exercise is a term that’s been floating around fitness fanatics lately, but what is it?

High Value Exercise is physical movement that involves most, if not all, of your muscle groups in one single exercise, all at the same time, while simultaneously challenging your heart/lung engine. Most High Value Exercise is fast efficient body sculpting that primarily targets the large muscle groups including the glutes, quads, and abs.

This kind of exercise is so challenging that you can’t do it for a long time but when you do the afterburn and payoff is real.

What’s after-burn?

It’s the amount of oxygen your body sucks in above resting level after your workout. This is the desired effect you create in your body each time you train.

It’s the repaying of the oxygen deficit that you blew through when you pushed out those punishing reps.

It’s the Metabolic Sink in action.

It’s the vacuuming up of glucose out of the blood.

It’s the fat burning that’s happening when mixed with oxygen and exercise to carve trim muscles and sheer away fat. In short, the afterburn is you burning up calories for hours after the hard work of training is done.

Take note! High Value Exercise, or HVE, is the most efficient way to train. Not for you the daily treadmill grind while reading The Skimm on your phone. That only robs you of your time, something more valuable than gold.

High Value Exercise or HVE, is an all-out effort in a short amount of time to create maximum fat meltdown and muscle build up.

What exercises give the highest value?

There are three modes of training that incorporate this high value exercise concept.

• Kettlebells
• Rebounding
• Underwater exercise

Why these exercises?

No other kind of resistance workout challenges your entire muscular system at the same time as your heart and lungs, as much as these methods do. Training under water is not practical for most of you but you can easily learn and adopt a kettlebell or rebounding routine.

Read this blog for a more thorough explanation about how your body responds to kettlebell training and rebounding.

Try this routine to challenge yourself in a brand new way. As a side note, you might not be able to walk afterwards. You’re welcome.

TOSCA’S HIGH VALUE EXERCISE PROGRAM

Equipment:

• Cellercise® Rebounder or mini trampoline*
• Kettlebells: 6, 8 and 10 kg bells

*If you don’t have a Cellercise unit or a mini trampoline, use a skipping rope. It’s not the same but is the next best thing.

The Warm-Up

• 5 minutes
• Halos – 8 clockwise, 8 counterclockwise
• Figure 8’s – 8 clockwise, 8 counterclockwise

The HVE Circuit Workout Round #1

The HVE Circuit Workout Round #2 (this one is harder)

Changing Body and Brain through Fast Efficient Body Sculpting

Congratulations!! You’re done. You’ve launched a fat-burning inferno inside you that will continue for several hours after this workout. And you’ve completely changed the physiology of your body and your brain.

Follow this up with a beautiful yoga session to lengthen and stretch your beautiful muscles and you will feel better than any Oreo cookie you ever ate.

According to Dr. John Ratey who wrote the amazing book, Spark-The Revolutionary New Science of Exercise and the Brain,

Exercise four days a week, varying from thirty minutes to an hour, at 60 to 65 percent of your maximum heart rate. At this level, you’ll be burning fat in the body and generating the ingredients necessary for all the structural changes in the brain…

It’s the magic formula for fast efficient body scuplting! Now you know.

Now you can get on with your day in “Supercharged, I’ve got this!” mode.

You’re welcome.

My passion is your wellness!

Tosca Reno

Tosca Reno is a New York Times Bestselling Author and the Founder of Eat Clean Diet® Revolution and Strike Sugar. https://toscareno.com/

The post High Value Exercise: The secret to fast efficient body sculpting appeared first on LA Yoga Magazine - Ayurveda & Health.

Just because you are social distancing during the pandemic does not mean that you should stop exercising. On the contrary! Physical activity plays a vital part in the prevention of many diseases. Although we still do not know how exercise strengthens our immune system, the benefits are visible.

Exercise should be a significant part of your daily routine even if all the gyms are closed. So here are some ideas on how to stay active and keep moving during the coronavirus pandemic.

Workout at Home

Even if you do not have a home gym, you can still create a fun and quite complex exercise routine without any equipment. If you are struggling to make one yourself, there are so many different workout plans that you can either buy or find for free online. But, if your goal is not to become the next supermodel, but to destress after a long day, find that jumping rope hidden in the boxes, and let the fun begin. Do not underestimate the jumping rope session. You would be surprised at how difficult and intense it can be. If you want to make it a bit more of social activity, invite your family or a roommate to a jumping rope competition.

Of Course: Yoga!

The times during a pandemic can be extremely stressful, especially if you are working from home and taking care of your children at the same time. There is nothing better to help you fight the anxiety than a peaceful yoga session. Yoga can be a very solitary exercise, but maybe that is what you need, a bit of space and time to think and to take care of your physical and mental health.

If you are a yoga beginner, you can find many plans and instructional videos online, as well as the community, to talk to during the hard times we are all going through.

If you like working out in the company, you can ask your partner to join you, or even your kids, because yoga can bring many benefits to your children. Our mental health is just as important as our physical health, and yoga can help you take care of both.

Ask Nature for Help

If you are lucky enough to live near a mountain, forest, beach, or even a large park, you should use it. Being in nature alone improves our mood, but add hiking, cycling, jogging, or walking to it, and you get a healthy body, too. Although you may think that health benefits from exercise are only available to professional athletes, that is not true. An average adult can see a lot of health improvement, even with only 30 minutes of exercise per day, five days a week.

Many outdoor exercises can be very social, but make sure not to have too many people in one group. Go on a longer hike, or have a cycling adventure with your family or friends, whatever you choose, not only will it help you fight the disease, but it will bring just a bit more fun into your daily life.

When in doubt go for a Run to Keep Moving

If you are not a person who likes to follow exercise plans, it is okay. There are countless other options for you to choose from, one of which is running. Aerobic exercises, like running, are a great form of exercise if you are trying to jumpstart your overall health or manage your weight.

Running is also a great anti-stress medicine. So if you are feeling anxious or a bit depressed, put your shoes on, just keep moving, and your therapy begins. Another great thing about running is that you do not need practically any equipment, just a pair of running shoes and a park, and you are good to go. But if you are lucky enough to have a treadmill, there are even fewer excuses for you to jump on it and start exercising.

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post How to Keep Moving During the Pandemic and Beyond  appeared first on LA Yoga Magazine - Ayurveda & Health.

KINRGY Guide Tina Jackson

Dance with KINRGY Guide Tina Jackson & LA YOGA

Do you love to dance? Are you looking for new and creative ways to practice at home? To sweat? To connect? Or to release? We know that movement helps us to feel more alive, to reduce stress, and to improve our fitness: physically, mentally, emotionally, and spiritually? So you may have noticed that the new movement modality KINRGY created by Julianne Hough is offering an uplifting practice we can all do at home. Maybe you’ve been following KINRGY or Julianne Hough. You’ve read the story in LA YOGA and you want more. Get ready for KINRGY Guide Tina Jackson to lead us on a KINRGY session.

KINRGY Guide Tina Jackson with Julianne Hough. Photo by Aaron Brimhall

Follow @layogamagazine on IG and log into our IG LIVE on Saturday, April 25 at 11am Pacific Time to hear LA YOGA Editor Felicia Tomasko interview KINRGY Guide Tina Jackson.

Tina is a lifelong dancer whose professional life has brought her in front of the camera in commercials, TV, film, and on stage with renowned artists. She says that leading the transformative practices of KINRGY light her soul on fire. She is passionate about helping people connect mind and body through music, breath, and movement. As a trainer, Tina says that her vision is to create a more unique and holistic approach to creating a person’s dream life. She says, “Fitness is the maintenance to sustain a healthy life.” KINRGY is more than fitness. It is an emotional and empowering exploration allowing dancers to move through the elements. With structure, people can tap into their own authentic self through creative expression.

Join us on IG Live!

Do you want more? Dance with Tina Jackson in an exclusive 15-minute KINRGY session that is free to LA YOGA readers. Join us on the @layogamagazine IG LIVE Sunday, April 26 at 11am Pacific Time. Be on time and be ready to move!

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post Join KINRGY Guide Tina Jackson and LA YOGA on IG Live and Dance! appeared first on LA Yoga Magazine - Ayurveda & Health.

Julianne Hough and KINRGY Guides

New Fitness/Dance Crossover KINRGY is on the Move

KINRGY Founder Julianne Hough is an acclaimed, award-winning, world champion dancer who knows a thing or two about choreography. She’s been awarded a Primetime Emmy Award for Outstanding Choreography (Dancing with the Stars) and has been nominated for many more. She’s dazzled, competed, and has taken home the Mirrorball Trophy twice—and the list of awards goes on! Additionally, her lengthy resume includes serving as a judge on Dancing with the Stars and America’s Got Talent, costarring with some of the biggest names in Hollywood, and being a recording artist. All the while she is standing as a wellness advocate speaking out on endometriosis, which she personally tackles with effervescent exuberance. All that said, Julianne has been focusing on her recently launched dance fitness brand KINRGY. Julianne understands that dance and the expression of movement is, as she says; “A language that the body speaks intuitively.” Dance is a language that connects us to our inherent energy. It enhances our ability to understand our personal human connections, inside and out.

KINRGY Guide Tina Jackson with Julianne Hough

“We have such an incredible opportunity to transform the division that exists in the country right now by creating unity within. It truly starts from the inside out and that’s why I created KINRGY. So you can feel a deeper connection to self, that’s the only way we are really going to create the changes we want to see in the world, it’s got to start here,” Julianne says and she touches her heart. “I think it’s time we took notice of ancestors and let the language of our bodies finally speak, there is so much truth and love there.”

KINRGY is an integral part of on Oprah’s 2020 Vision Tour presented by WW. Across the US, tens of thousands of participants have laughed, cried, connected to the energy and most-importantly, danced. Oprah herself participates in each session, cheering on the audience. Julianne and her trained instructors (known in the KINRGY community as Guides) lead easy-to-practice sequences set to music that move through the natural elements of earth, fire, water, and air. The progression allows participants to discover how their body specifically wants to move and express, rather than telling the body how it should be or needs to be moved. This invites a deeper connection with the self, the creation of authentic relationships with others, and the emergence of a new experience of the world.

KINRGY Guides

KINRGY Guides participated in an intensive training program focused on transformation and encouraging people to be fully in the core of their authentic self. The KINRGY Philosophy offers what is documented as a trifecta of transformation integrating movement, breath, and energy. This special combination is proving to be a pivotal part of the movement experience. Recently, KINRGYs first scientific study in collaboration with Melissa Watermen, from Dr Joe Dispenza’s Research Team, confirming significant reductions in stress levels, as well as increases in mental and emotional stability.

KINRGY Guide Tina Jackson

KINRGY Guide Tina Jackson is one of the people traveling on the Oprah Vision Tour sharing the elemental practice with people from all walks of life, different ages and sizes and backgrounds. Because anyone and everyone can dance. Tina comments, “We’re in such a digital age and we forget what it feels like to celebrate and move. Seeing thousands of people in arenas all of the country, with their hands up, moving their bodies, it’s really incredible.” There’s a magic to the group energy.

There’s also a magic in the solo practice. Tina says that KINRGY has inspired her to commit to an in-depth home practice that she didn’t have before, even with a professional background of dance and fitness. “I now make time in the morning to breathe with and for gratitude. My energy is in the right place at the top of the day. I trust the authenticity that I’ve been assigned with.”

This authenticity is important to Tina as an individual and as an African-American woman showing up publicly. Tina says, “As a woman of color in dance and fitness, I didn’t always see myself represented. With KINRGY, I feel that there is an understanding around representation that is more than just having a token person of color thrown into the mix.”

KINRGY, Chief Cultural Officer, Nicholas Pratley says, ‘We are thrilled to feature a variety of color and culture within our staff both in headquarters and on our teaching staff. Diversity is extremely important to us and we are proud to include all walks of life and welcome the same into our community. Everyone is included here, everyone. We believe that’s the kind of welcoming people deserve and are searching for.”

Tina says, “With February being Black History Month, we think about our heroes, including Martin Luther King, Jr. It’s been more than 50 years since his ‘I Have a Dream’ speech. He said in that speech that at some point it shouldn’t matter what we look like. We can all stand side by side. Through representation in the the fitness communities, we grow together into a new future while being truthful about our past. I would like to be part of that movement and I hope to bring that to the forefront with KINRGY.”

In bringing that into the forefront, Tina continues, “I’m forging a new path not only for myself but for other people. If it takes me building some bridges to help people cross, I’m totally down for it to create a better future.”

Our better future is one in which we can support physical healing and mental wellness. A present and a future that includes honoring ourselves and each other. As Julianne Hough confirms, “This mission is all about moving from the inside out so that we can all feel who we really are and start creating the world we really want.”

“The overall message of this method is one of really deep cleansing and healing,” Tina says. “This isn’t a modality of vanity. This is a moment in which we are trying to help the world and shift how people think, so they are vulnerable, smiling, and celebrating.”

Feeling the Elements in KINRGY

Earth

Feel the legs and connect to a strong foundation. Julianne says, “Not once has the Earth ever said no to supporting you. Connect to her.”

Fire

Move the hips and ignite the power within. When dancing with this element, ask yourself, “Are you ready to unlock your self-worth?”

Water

Find your flow through your core, arms, chest, and back. As Tina Guides her class she encourages, “Give yourself permission to tap into your sensuality. Own your emotional capacity. Don’t leave any part of yourself out!”

Air

This is your break free moment. Dance with your whole body. Julianne reminds us, “Let your body take over. Claim your power by surrendering. Now is the time to let your heart expand!”

KINRGY Guide Tina Jackson

Try Tina Jackson’s At Home Practice

If you want to begin your day with a routine of clarity, put on a favorite song, something that inspires you to move and begin. “Just jump around if you have to,” Tina says. “Life is meant to be fun and joyous. Celebrate as much as possible. Start by celebrating yourself first. Develop a relationship with yourself, it’s one of the greatest bonds you will ever have.”

Look for Ways to Dance with KINRGY

Throughout the Oprah 2020 Vision Tour presented by WW, Julianne Hough and the KINRGY Guides, including Tina Jackson, have been inspiring stadiums of people to come back to their true nature with the power of mindful movement. Throughout the rest of 2020, look out for Pop Ups with ALO Yoga, workshops, immersions and other unique activations. Expect to see studios and a digital platform in 2021. We will be staying tuned and watching this amazing movement with movement. Learn more at: kinrgy.com.

KINRGY Photos

KINRGY Photos by Aaron Brimhall and Spencer Kofoed.

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post KINRGY by Julianne Hough Inspires Self-Expression appeared first on LA Yoga Magazine - Ayurveda & Health.

Photo of Lauren Williams by Justin Steele

Step up Cardio to Improve Physical Performance

Cardio isn’t just for the endorphins. (Although who doesn’t love a little endorphin rush?) And it’s not just calorie burning. (Although it’s important to stay on top of that too.)

Cardiovascular exercise is also vital for a healthy heart. Most of us aren’t getting in enough heart-pumping physical activity each week. Our most common excuse: Life is busy.

The truth is (most likely), the busy-ness isn’t gonna let up any time soon, so we need to get it in where we can.

I created this high intensity interval training (healthy heart HIIT) workout to be simple, time-efficient, and heart-pumping for just that reason. Try scheduling in some time in every day to get moving and to get your heart rate up. You can start with this!

Photo of Lauren Williams by Justin Steele

Tabata Sequence

Move for 40 seconds then take 20 seconds for recovery/transition.
Repeat for 5 to 8 rounds with one minute of rest in between rounds.

1. High Knees

Stand tall, with alternating legs, drive your knees up to your chest as quickly as possible. Swing your arms as you do if you were would running in place.

2. Beast Kicks

Start on all fours/hands and knees with your toes tucked under and on the floor. Pick up your knees so they are slightly off the ground and your hands are stacked underneath your shoulders.
While keeping your hands firmly planted, jump your feet off the ground at the same time, bringing your heels toward your butt. Then land your feet back so you’re in the all fours/tabletop position keeping your knees off the ground.

3. Squat Hops

Hop off the ground to land in a wide squat and then hop your feet back together. Repeat.

4. Elevated Mountain Climbers

Start in plank position with your feet elevated on a chair or bench. Keep plank position steady while driving your alternating knees into your chest as quickly as possible.
It’s up to us to make decisions that will support our own health and wellness. Remember your goals, and get moving daily.

Models Do Eat

Lauren Williams is the founder of the Chisel Club and one of the contributing authors of Models Do Eat, sharing personal stories, insight, and recipes. modelsdoeat.com 

Photos

Justin Steele is an award-winning photographer and filmmaker specializing in fitness and based in Brooklyn: justinsteele.com.

Lauren Williams

Lauren Williams is one of the contributors to Models Do Eat (modelsdoeat.com). She is a fitness model, personal trainer, group fitness instructor, mover, thinker, and proponent of mental health. Lauren is the founder of Chisel Club: chiselclub.com.

chiselclub.com/

The post Heart Healthy HIIT Workout appeared first on LA Yoga Magazine - Ayurveda & Health.

YogaSlackers

I took a lesson from YogaSlackers at Wanderlust Squaw Valley in Lake Tahoe several years ago. YogaSlackers is a group of roving slackliners who live the outdoor adventure life. They also teach yoga poses on slacklines. Co-founded by Jason Magness and Sam Salwei in 2005, YogaSlackers has a roster of 138 teachers who have taught slacklining to over 30,000 people at festivals worldwide.

Advice from YogaSlackers

Breathing, focusing, and relaxing are essential to stabilizing on a slackline.

YogaSlackers teacher Raquel Hernández-Cruz is poetic about slacking, “You need the ability to turn off external environment. Focus, with no other option than losing all external factors, go within to your true self.” Slacklining is, “Similar to a yoga class, yet the slackline gives you feedback on your self-regulation.”

Yoga on the Line

When it comes to incorporating a yoga practice on the line, Raquel advises that you focus on progressions. “First learn to stand on one leg while a friend sits on the line for you. This will provide stability. Once you can hold that pose (slacker stance) for a few breaths, have your friend move farther and farther away from you until they no longer need to be sitting on the line for you. After that you can start playing with switching feet, finding balance between each step. Eventually you will be able to walk with ease.”

“While most people think about slacklining as standing practice, remember that you can use the line as your new thin yoga mat. Incorporate sitting, kneeling, arm balances and even inversions on the slackline. Do the pose on the ground and determine how to modify it to fit the line, then focus on finding your new place of balance. You may be surprised to discover that some poses are easier here than on the ground. With a little bit of instruction, everyone can slackline. And it can build character! Laughing out loud after each attempt is a great way to start.”

Find YogaSlackers at Festivals and Beyond

YogaSlackers can be found at Wanderlust Squaw Valley and Wanderlust Whistler in Summer, 2018. They also run teacher trainings, adventure camps, retreats, and classes worldwide: yogaslackers.com

Read more about Slacklining

Read more about the growing sport of slacklining.

Karen Henry

Karen Henry is an Associate Editor at LA YOGA who volunteers in a variety of capacities for nonprofit organizations and artists around Los Angeles. She practices yoga as a counterbalance to her daily impact sports and is a mother of four grown children who also practice yoga . Now, she’s working on teaching yoga and joy of life to the grandkids!

The post YogaSlackers and Slacklining appeared first on LA Yoga Magazine - Ayurveda & Health.

Walk the Line: Slacklining

If you’ve ever thought about running off to join the circus to enjoy the thrill of walking a tightrope like a Wallenda, you might be intrigued by the outdoor sport of slacklining. It is a challenging practice accessible to beginners that offers a method for connecting mental focus, breath, and embodied practice.

Slacklining is a moving meditation that strengthens your ability to concentrate and cultivates your ability to balance. Even without practicing fancy poses on the line, slacklining is an embodied practice of yoga.

What is Slacklining

A slackline is a sturdy synthetic webbed strap, one or two inches thick, that is hung between two trees or poles at various tensions, heights, and distances. The concept is similar to tightrope walking, but there is give (slack) in the line, so no balance pole is required. West Coast-based rock climbers originally co-opted the sport from the circus in the 1980s. Slacklining has grown into a worldwide sport, with tricks and extreme feats. Yet, the basic practice is a hobby that can be great cross-training as well as an integrated yoga practice.

Slacklining on Muscle Beach in Santa Monica

I first tried slacklining at the impressive and creative Original Muscle Beach on the Santa Monica boardwalk, where people seem to recreate circus acts on the sand for their own enjoyment. A community of work-out enthusiasts gather here to challenge themselves in various unique ways (progressive rings, rope climbing, acroyoga) and have fun.

At the south end of Muscle Beach, the City of Santa Monica created a slackline park simply by installing some dozen solid tall posts. Slackliners bring their own lines and set them up at various heights and lengths. Advanced slackers will often set up an easier slackline nearby for beginners who approach and want to give it a try.

Balancing on a Slackline

Whenever someone steps on a slackline for the first time, their leg bent up on the line will shake and shake and shake, as will the slackline — sometimes tremendously. Even with one foot still on the ground. Once they stand up and hold on to the shoulder of a friend, they feel the sense of balance and the wonderful potential experience of slacklining. But when they try to stay up on their own, the first-timer inevitably asks, “When will the shaking ever end?” After all, people are balancing on a swaying surface!

Looking back, I don’t remember exactly when my shaking subsided, but I do remember I was determined to become steady and take some steps. After repetition, I was able to balance and walk the length of the line. Now that I’ve been at it for some time, if I go even a week without slacklining, I start yearning for the release I feel when I am up on the line. My feet love the pressure-point tension, and my body craves the relaxation when I am balanced and walking above the ground.

Balance and Meditation on a Slackline

I’ve always been attracted to balance activities such as roller skating, rollerblading, skateboarding, figure skating, snowboarding, and stand up paddle boarding. While I have not necessarily excelled at these activities, I have always found them appealing and satisfying.

As I learned to slackline, I experienced the additional benefit of the meditative experience. Slacklining is a moving meditation. You must be present when you walk on a slackline. In order to balance, you first need to stop looking down (what?!) then find an eye-level focal point in the near distance (drishti) and loosely keep your attention there. Then, lower your center of gravity and breathe. The calmer you are and less distracted you are, the longer you will stay on the line.

Take it One Step at a Time

Of course, there is a learning curve, and it’s often steep! Improvements in skill, even micro-improvements, come from conquering your nerves. As a beginner, take it one step at a time (pun intended). To walk, first balance on two feet for a few seconds, then balance with just one foot on the slackline, then try to put one foot in front of the other. For more stability, choose shorter slacklines that are closer to the ground.

While walking on the line requires skill, balance, and concentration, there are other dramatic slacklining practices that are popular throughout the world. These include yoga poses, tricklining, longlining, highlining (over elevations like a canyon), and waterlining ( over a body of water including a pool). a The maneuvers in tricklining resemble snowboarding halfpipe tricks: extreme air flips, twists and rotations. Both tricklining and longlining are performed at the Muscle Beach Santa Monica.

Equipment and Finding Community

As a novice, I started out on a two-inch basic Gibbon line (the most common brand) and eventually switched to a one-inch “yoga” line after trying it out at a festival. For me personally, the one-inch slackline gives me greater stability. I can wrap my feet on the sides of it and it even feels like foot reflexology.

At first, I practiced on other people’s lines, then I invested in my own equipment. You can buy a basic beginner slackline for about $35 from retailers specializing in outdoor equipment. YogaSlackers sells gear (I purchased their $90 eline), as does REI, as well as online outlets. You can set up a line (with towels as tree protectors) between two trees.

If you stop by the slackline park at Muscle Beach Santa Monica, you may find dozens of slacklines set up at various heights, lengths, and tensions between the sets of poles. Ask to try one of the shorter, lower lines already set up. I find that slackers are, by and large, kind and generous teachers.

Advice from Slackliners

Repeat a mantra: ‘Breathe, step,’ and say it out loud as you move.

Be sure to smile — it relaxes the face.

Public parks, festivals, and classes are only a few of the places where people share tips and techniques. Of course, you can find plenty of info online.

YogaSlackers Beginner Class

YogaSlackers has a beginner class on YouTube.

Karen Henry

Karen Henry is an Associate Editor at LA YOGA who volunteers in a variety of capacities for nonprofit organizations and artists around Los Angeles. She practices yoga as a counterbalance to her daily impact sports and is a mother of four grown children who also practice yoga . Now, she’s working on teaching yoga and joy of life to the grandkids!

The post Slacklining as a Moving Meditation appeared first on LA Yoga Magazine - Ayurveda & Health.

Photo by Jeff Skeirik

Soccer is called, “The Beautiful Game.” The origin of the term is disputed, but when the legendary Brazilian soccer player, Pelé, titled his autobiography, My Life and the Beautiful Game, the phrase became a ubiquitous description for soccer.

Part of what makes soccer beautiful is the certain kind of magic that takes place in the open structure of the game. Unlike other sports such as football and hockey, soccer’s clock never stops. It runs for two 45-minute halves. Even when there is a player down, there are no time-outs. Then at the end of each half, the referee declares additional “stoppage time” on the clock to compensate for any interruptions in play due to injuries or disputes.

In addition to this freedom of time, there are few physical restrictions. With the exception of minimal shin guards and cleats (and gloves for the goalkeeper), the players (two teams of 11 each) are unencumbered by bulky equipment. They wear no protective gear, and there are no bats, no mitts, no sticks—just 44 feet and a ball. With such simplicity built in, both physically and philosophically, there is room for the kind of spontaneity and synchronicity that feels magical.

Soccer is a game of opportunity rather than being a fast-paced, high-scoring game. The pros might argue with me, but as a spectator, the pace is more meditative than driving, more fluid than strategic. The vast majority of advancements across the field don’t result in a goal. But when the opportunity presents itself, the players better be ready. It takes a combination of skill and focus to place the ball in the back of the net. The conditioning and training individual players and the team participate in is intense. I had the opportunity to go behind the scenes and spend the day with members of the LA Galaxy soccer team to learn more about what it takes to play this game well and even become a soccer legend.

LA Galaxy and the Beautiful Game

LA Galaxy was one of the original eight teams that started Major League Soccer in the US in 1996. To this day, LA Galaxy is one of the league’s most-decorated, with five MLS Cups, four Supporters’ Shields, and two Lamar Hunt U.S. Open Cups. The club has appeared in a record nine MLS Cups, and won the Western Conference regular season title eight times. In 2007, they signed English soccer legend, David Beckham, changing the face of U.S. Soccer with the most high-profile transaction in MLS at that time. LA Galaxy was also home to legend Landon Donovan, who remains the most-scoring player in the league.

In 2017, LA Galaxy faced one challenge after another. By the end of the season, they had failed to advance to the MLS Playoffs for the first time since 2008, the year Bruce Arena arrived in the position of head coach. The 2017 season started without Arena, who had moved on to coach the U.S. team in their run for a spot in the 2018 FIFA World Cup. Curt Onalfo, the head coach of LA Galaxy II (the minor league team) was promoted to Arena’s vacated spot, but departed halfway through the season as the team was visibly struggling. It didn’t help that seven key players suffered injuries that affected their ability to play.

After Onalfo departed, he was immediately replaced by accomplished and respected coach, Sigi Schmid, who happens to be the team’s original head coach. In the off-season, Schmid rolled up his sleeves and rebuilt the team as devoted fans stood by and watched, saying goodbye to some of their favorite players in the name of rebirth and recovery. The 2018 season opens with a reconfigured team and a fresh start at StubHub Center in Carson on Sunday March 4 against Portland Timbers. The team has been training intensely in preparation.

Soccer as a Meditative Game

One of the things I have always loved about The Beautiful Game is its meditative nature. Patience and stamina are required skills. Emerson’s famous words, “The journey is the destination,” applies here. A trip down the pitch is often most inspiring in the artistry of a perfect pass, exemplary footwork, the confluence of circumstances that may or may not conclude in a point on the scoreboard. But when it happens, the physical and mental endurance pay off.

Pierre Barrieu, Director of LA Galaxy Sports Performance, feels confident heading into the 2018 season. He says, “We have a hard cardiovascular conditioning regimen. From my experience, the players who complete this kind of intense training eventually benefit not only from the fitness standpoint, but from a mental standpoint as well. It gives them confidence and they feel that they have an edge over players who haven’t trained so hard.” He went on to say, “I never dissociate the mental and physical because they go hand in hand. The higher the level of play, the more focus is required.”

The Frequency of Peak Performance

Player Sebastian Lletget has a lot to say about the importance of mental acuity and the role it plays in his own recovery. One of the sport’s rising stars, Lletget was called up to the U.S. National Team against Honduras in March 2017 and ended up with a Lisfranc fracture of his left foot, in which the metatarsal bones are displaced from the tarsus. The injury and subsequent surgery kept him off the field for the rest of the season. “This game is 95% mental. Five percent is physical and that’s important, but 95% of this game is between the ears,” he explained. “This is why we have psychologists and things that we have to do prior to games in order to get attuned to that frequency of peak performance.”

I asked him about the nature of the mentality. Is it confidence, focus, presence? He said, “You gain all of those things before you even hit the field. The game starts long before you step on the field. It starts when you get in your car to drive to the stadium, not just when the whistle blows.”

Photo by Jeff Skeirik

Mindset Beyond the Game

What Sebastian is telling me is that there is a mindset that extends way beyond the actual game. Baggio Husidic, who happens to be the team’s sole vegan, concurs. He says, “Soccer is such a small part of my life if you look over the whole picture. My compassionate way of living and eating and thinking is for the longevity of my life, the environment, and to leave a good picture for my son and future generations. From the outside in, it might look like I live a vegan lifestyle for peak performance, but it just happens that my lifestyle and mindset benefit my game.”

My own 21-year-old daughter conquered some chronic health issues by adopting a 100% plant-based diet. One of the myths of veganism is that it’s hard to get enough protein. Baggio explains, “I think the protein question is just something people are used to asking. My breakfast alone has 20 grams of protein. My main sources are lentils, beans, nuts, and seeds. That alone provides more than enough protein. The thing I do have to watch with a plant-based diet is my Vitamin B12 level. I have zero deficiencies, and I have one of the lowest cholesterol levels on the team.”

I asked him about endurance as if it would be more of a challenge for him. It’s actually just the opposite. “The biggest difference for me is endurance. A big part of that is recovery. I eat so many antioxidants and anti-inflammatory foods, and that’s pretty much the key to recovering the muscles. I recover very well. Without the dairy and meat in my diet, when I go to sleep, instead of digesting it’s actually detoxing and recovering my body. I get plenty of sleep and deep sleep.”

Photo by Jeff Skeirik

Recovery and Diet

Brooke Ellison, the team’s Sports Performance Dietician, shared with me how complex it is to feed the team. “My approach is very personalized. Soccer is a demanding and dynamic sport. I do have to take into consideration the different positions and the demands of each positions. I’ll talk to a midfielder differently than I talk to a goalkeeper, for instance. Right now we are in preseason and the load is pretty heavy for every single player. Our daily approach right now is the same. As the season starts we switch to a more targeted approach in which I consider recovery days, game days, pre-game days. I can craft their personal nutrition based on the data I see in the GPS or the heart-rate monitor. I work with the Sports Scientist to custom make their pre-game drinks or post-game shakes. It gets very specific and highly scientific.”

The GPS she is referring to is system that is widely used in professional sports to map an athlete’s performance: speed, distance, acceleration, deceleration, and body load. This kind of data has become an integral part of training for peak performance. It helps Brooke help individual players reach their fitness and performance goals. She says, “I am able to work with our sports scientist to develop a personal plan specific to what they want to achieve, for instance, body composition, or to be more explosive, the list goes on…”

Photo by Jeff Skeirik

Hydration and Performance

Hydration is an obvious question for a soccer team’s nutritionist. Much has been written about the negative effects of dehydration, not only on physical health, but also cognitive performance. In order to reach peak mental and physical performance, it is crucial that both the body and brain be hydrated. Ellison says, “Every single day, I have them weigh in when they arrive at the stadium and then when they come back after practice, so I can monitor their fluid loss. I know my heavy sweaters, right off the bat. And then I can focus with them about electrolytes and foods that will help them hold on to water. I use a refractometer and test their urine the day before a game to test their hydration level. Then I have them adjust to make sure they are ready for the game the next day.” I asked her to identify the minimum amount of water these athletes should be drinking daily during a season. Her answer was easy, “Six 16 ounce bottles.” That’s 96 ounces a day, or the equivalent of three Big Gulps.

Photo by Jeff Skeirik

Mindset and Success

In a 2014 article published in Psychology Today, writer Jim Taylor, Ph.D., talks about Mindset as an essential contributor to athletic success. He found that the elite athletes he worked with— both professional and Olympic—consistently used different mindsets to perform at their highest level consistently. I see this this in the LA Galaxy players that I interviewed.

Venezuelan defender, Rolf Feltscher, says, “The most important part of the sport is the mind. You have to train the body, and that’s true, but you have to be more in shape with your mind.” When I ask him how he trains his mind, he says, “I am happy when I stand up, when I am grateful. You have to be grateful all the time. And you have to give back.”

French footballer, Romain Alessandrini, joined the team last year. One of the brightest lights in an otherwise dim season, he earned the club’s MVP status. When I asked him if he meditates, he said, “No but I try to figure out how to be better. I try to give everything at every training and every game. For myself, the mental attitude is 80% of my performance.”

Sebastian Lletget summed up the importance of mindset and the power of presence for a soccer player. “The moment and the opportunity opens. For the duration of 90 minutes, even during halftime, you have to be super present. You have to be so in frequency with the game. Time and time again, nothing happens in the game. You build up for so long, and then finally it opens up and there’s an opportunity: you are right in front of the goal and if you are a split second short, you miss it. You have to be perfectly there in the moment. It’s all about being focused and present.” Now he’s sounding like a good yogi.

More about the LA Galaxy

Learn more about LA Galaxy at: lagalaxy.com

Photos

All photos by Jeff Skeirik/Rawtographer 

Zoe Kors

Zoë Kors is a writer, speaker, and coach. She is the founder of The Big Libido, Pussy Project, and other programs which cultivate a women’s rights, empowerment, and self-expression. Zoë is the former Senior Editor and Creative Director of LA Yoga Magazine and Origin Magazine. She is a certified Co-Active Coach and has a thriving private practice. Zoë’s work reflects her extensive study of Tantra, Zen Buddhism, meditation, yoga, breathwork, and other Eastern disciplines, which she blends with more process-oriented modalities of Western psychotherapy and Co-Active Coaching. http://www.zoekors.com

www.zoekors.com

The post Behind the Scenes with the Soccer Team LA Galaxy appeared first on LA Yoga Magazine - Ayurveda & Health.

This maverick yogi is teaching the world to breathe – one ice bath at a time. During what feels like the height of the American popularity of hot yoga, Iceman Wim Hof is an ambassador of the Cold. Before you think this is just the next trend, Wim Hof is a modern master with a compelling story. Wim is a world record holder (26) for cold exposure. In addition, he may just well be the planet’s most famous breathworker. When it comes to his method, Wim Hof is convincing. And he is willing to lead by example.

Some of Wim’s recent notoriety came via a 39-minute VICE documentary (Inside The Super Human World Of The Iceman) that first aired in 2015. It opens with a mind-numbing view of Wim swimming under the ice. Then it goes on to feature a skeptical VICE reporter who travels to Amsterdam to study The Wim Hof Method with the man himself. The three pillars of the training system are breathing, meditation, and cold exposure.

With boundless energy, Wim guides people through a specific breathing technique taught in synergy with the experience of gradual cold exposure via cold showering and eventually ice baths. Spoiler alert: by the end, the reporter is convinced that the method works.

Wim is emphatic that anything he can do (which includes climbing Mt Kilimanjaro and 22,000 feet of Mt Everest in shorts) is also available to anyone and he can teach it. He is more than simply a manifestation of contagious enthusiasm. Wim’s confidence is accompanied by the key distinction of how Wim Hof operates in the world. He insists on scientific monitoring, documentation, reporting, and publication of his methods. These studies report benefits that include reduction of inflammation, improved ability to control the immune system, increased metabolic efficiency, and a number of other indicators of health and well-being.

Iceman Wim Hof in the Media

In addition to that VICE documentary, Wim has appeared on a number of podcasts with devoted listeners: The Joe Rogan Experience, the Tim Ferriss Show, Lewis Howes’ School of Greatness, and Dave Asprey’s Bulletproof Radio. Big wave surfer Laird Hamilton utilizes and passionately testifies to the efficacy of the method. Wim has taught onstage at Tony Robbins’ Unleash the Power Within live events. When Wim speaks, he is highly self-aware and uses his sharp comedic intellect and Dutch accent to great effect of expression.

After devouring all this media, I felt compelled to meet him. I wanted to look him in the eye and find out if he is the real deal—or if his charisma is just the business of show. A year in the making, I had the opportunity to sit with him on the eve of Memorial Day weekend. After our conversation, he was en route to an undisclosed location in the Hawaiian Islands to train US Navy SEALs. His boundless enthusiasm for the work reveals his joy in being of service.

Meeting Wim Hof

“It shows in measurement equipment that doing these breathing techniques creates gamma, theta, and delta (brain waves/states). This is where we actually should be, instead of in stressful brain waves all the time. Are we creating a healthy economy or healthy people? For the sake of God we need to bring back LOVE.”

Love is a key part of his message, his mission, and his very heartfelt presence. Throughout our conversation, I was aware that I was sitting with a true yogi. In fact, the only time I’ve felt that same level of pure connection from the heart was when I’ve sat with Ram Dass in Maui. I was immediately taken by Wim’s wild character and positive spirit. He offers a solid message of personal empowerment and hope.

His passion can get loud, and he is highly effective in tapping into primal energy. Wim is known to bust out an acoustic guitar and start singing at concert volume during his workshops. There are actually few people I’ve experienced who have more of a love affair with nature than Wim.

His love affair with nature, with the breath, and with ice all came from Wim’s own search for healing. The catalyst for the Wim Hof Method is found in the sudden death of his wife and the mother of four of his children (from suicide in 1995) and Wim’s ensuing healing journey. For so many, that kind of tragedy can take you out of the game. Wim’s response was to dig deep within, seek answers in nature, and then make a relentless commitment to share those answers with the world to help others heal. His family continues to be part of the story, as his adult kids work with him to run the family business around teaching the Wim Hof Method.

Iceman Wim Hof and his Method

So, I wondered, is the Wim Hof Method a real and effective healing modality in handling the challenges and traumas of the modern world? “I’m a simple guy but with a big belief.”

The source of that belief is found in Mother Nature. “The mother’s ability as Mother Nature is to guarantee happiness, strength, and health to her children. That has been gone too long.” Without that connection, people experience, “A lot of confusion, insecurity, no confidence about what they are really able to do.” He is honest about his journey. “This was the way I was in the beginning. There I began my soul search. So, I began diving into esoteric disciplines, philosophies, traditions, languages – yoga, Tibetan meditation practices, kung fu, karate, Sufism, Buddhism, Hinduism.” After all of this study, his intuition led him to the cold the way some are led to the heat. “I know languages of yoga, I know esoteric disciplines, but nothing beats THE COLD…The cold is merciless but righteous. It’s your warm friend I call it because it brings back THE HEART.”

“At a certain moment I felt attracted by intuition and instinct to go into cold water. I found it not through books and not through all those practices I did, I found it directly through this cold. It shut my mind up. I made a deeper connection within the self as well as the body. My consciousness became: I am this, I can do this, I feel good, I can stay good.”

The Yoga of Cold

Wim’s ability to find the way into what he calls the deeper part of the brain is one that he reminds me is well-traversed by the traditional yogis. He cites Patajanali’s Yoga Sutras and the pathways described through the eight limbs that lead the practitioner to samadhi or higher consciousness through austerities. He translates for me the first few of Patanjali’s sutras: “Yoga is the silencing of the modifications of our brain. Then the seer appears the way he is, the expression of the soul in consciousness.” Beyond the science, this is what he is aiming to reach. After all, he translates the Sanskrit word asana as the seat of the soul.

Wim describes the cold that he’s drawn to as a tool to help the body train for the skills in enhances adaptation that the yogis themselves where pursuing. The philosophies Wim studied still influence his work today. Throughout his personal journey, Nature was one of Wim’s teachers. A teacher he continues to follow. “Nature can be merciless but righteous,” he says.

I bring to Wim’s attention that this is a heavily repeated quote, and I ask him to elaborate on it. “I call it merciless, but it’s only merciless to your ego, to whatever you think. It’s sometimes painful to go from your physiology and your conditioning into the deepest part of yourself. That’s because we’ve been alienated from our deeper self, the physiology. The physiology in the brain – as in the body – is connected to all the cells. I found that out when I went into the cold water; because I was a trained body, it was not cold at all.”

Since cold is a centerpiece of his teaching, I asked him: “What is your strategy when you submerge yourself into the cold?”

“At the moment you go in, you have to just be. There are no words in cold water. It’s only sensation and hormonal presence. We have an enormous potential to adapt, but we lost this connection with the deeper parts of the brain (the limbic system), and thus we’ve become conditioned by the neocortex to the modern way of thinking. We make beautiful houses with air conditioning and heating and we go from A to B with cars and all that. The deeper parts of the brain are needed to be stimulated through not being in thoughts but in being. Just feeling good. Feeling great. People take drugs because they don’t know how to access this anymore.  What I found now is a way to get into this deeper part of the brain that affects the endocrine system, which is the hormonal system.”

Grief as a Merciless Teacher

With a lump in my throat so that I could barely articulate my words, I asked him about how he healed from the trauma of his wife’s suicide. “Something inexplicable happens when you experience severe trauma through emotional loss. You can be as good as you are but that trauma strikes into your hormonal system and creates an imbalance – you no longer have control. You may be the best in the world in skiing or top in this and that, Ha! Nature is merciless. You have to find connection again, in the depth.  And that is what I did. So, from there I began to become aware to really connect because there was no other way to get deeper than the grief was rooted.”

“I’ve learned my power of the mind is going into the depth of the mind not only taking away the grief, but learning about the mind and its power. That’s not done in schools. But it’s there. And it’s able to tackle the problems of life. That’s the school. Life is not always a straight path. Life has its own way of unfolding. It’s not through the school we learn, we learn through life. ”

Wim’s fluid ability to dance between yogic philosophy and esoteric ideas of the spirit with the articulate language of science makes a huge impression on me. He is committed to scientifically proving what he teaches.

“In America, the biggest killer is cardiovascular conditions. Gradual exposure to cold water optimizes the vascular system, over 70,000 miles of vascular channels. The muscular tension of the vessels is optimized through gradual cold exposure. They are optimized within 10 days of gradual cold exposure. I teach people to be able to withstand ice water in an afternoon, regardless of age and regardless of their condition.”

He continues, “We have the natural ability to withstand stress, but we’ve become alienated from the depth of our systems. Thus, we’ve become victims of burn-out, stress, auto-immune diseases, and everything else. Those have derailed us because we were no longer the boss over our own chemistry.”

Wim Hof’s Gift as a Teacher

He emphasizes that he isn’t a superhuman. He can teach anybody to do what he can accomplish. Really, he isn’t so special but his gift is in the ability to teach. I ask him more about developing his skill as an accelerated teacher. Then, I hear a story that I had not previously come across in my research. It was a deeply affective insight into his origin and reveals a sense of his deep-seated purpose that began with a challenging birth. His voice grows more dramatic, nuanced, and emotional.

“I am one of a pair of identical twins. My parents never expected a second child. So, I was still in the womb almost too late. I came out after my mother, who was a very strong woman, prayed for a Cesarean. Just before entering into the operating room, I was born in this cold hall.”

Wim continued the story, “I was born then like it was nothing, but with this psychic imprint. She told me later all about this. I always felt different than my identical twin, and I did all kinds of different things. I feel it’s not about my genetics, it’s about what I did with it. So, now I teach anybody can do it. But it took 45 years of me doing all kinds of crazy stuff, 26 world records and many more challenges going into nature and always like a crazy man and coming together with science.”

The Science of Iceman Wim Hof

In 2007, the first scientific studies of Wim’s ability to be the boss of his own physiology were done at the Feinstein Institute in NYC.  Then in 2008, outside the Rubin Museum of Art in NYC as part of the Brainwave Festival, Wim publicly completed a cold exposure world record. He was monitored by Dr Kenneth Kamler, a renowned expert in high-altitude medicine. Wim recalls, “He said ‘If you can reproduce these results, the consequences to humanity and mankind are enormous’. It was right then the mission [of the Wim Hof Method] was born. A half hour later I got the call that my mother had died. She had invoked the mission, and it was like a relief of the soul.”

The studies continue since Wim has no hesitation in volunteering his body and his breath for science. In February 2017, Wim collaborated with researchers Dr Otto Muzik and Dr Vaibhav Diwadkar at Michigan’s Wayne State University. While wearing a cold water perfusion suit, he underwent scans of both brain and body using Functional Magnetic Resonance Imaging and Positron Emission Tomography.

Wim loves to use the term “non-speculatively,” and I understand the joy he experiences with each scientific collaboration. His inspiration increases with the accumulation of compelling results and their implications. Since his techniques have demonstrated an ability for people to control systems in the body once thought to be outside of conscious control—including the autonomic nervous system, he says, “We are able to tackle problems with regard to inflammation, which is the cause of many diseases and plays also a role in chronic pain and depression – all those things have led up to what I’m able to do now from science.”

In 2014, a study was published in the Proceedings of the National Academy of Sciences that corroborated both Wim’s ability to consciously regulate his immune system response as well as his ability to successfully teach the method to others so that they also demonstrate this ability. One of the authors of the study, Matthijs Kox, is a researcher at Radbound University Medical Center in the Netherlands, where this work was done. He investigates immune system responses and how the nervous system affects the immune system.

One of the ways that they test immune system response is through exposure to a bacterial toxin, produced by Escherichia coli (commonly known as E coli). When Wim was exposed to the bacterial toxins, he experienced fewer symptoms of the inflammatory immune system response. Then 24 volunteers entered the study: 12 in the control group and 12 recruits trained by Wim Hof in his method.

Upon exposure to the bacterial toxin, the Method-trained volunteers demonstrated measurably lower markers of inflammation (and even increased levels of the inflammation-lowering protein interleukin-10). The researchers noted higher levels of adrenalin in volunteers after utilizing the breathing techniques. While these are still preliminary results, they affirm what Wim insists. His methods can be taught and they have the ability to modulate our physiology.

Become the Boss of Your Physiology

The implications may be wide-ranging. After all, Wim is acutely aware of the avalanche of depression in the modern world and how much people need real solutions to real problems within the self.

He says, “This is a possible technique for those who suffer from not being able to activate feel-good hormones in the case of trauma, derailed brain activity, or grief. This is a way to bring them back to a sense of control and to feel relief instead of terror. So, the real terrorist that we are tackling is to be out of control in the mind.”

According to Wim, the ultimate aim isn’t the world record, it is the ability to be the conscious boss of our own physiology. His extreme antics and passionate public activities push the boundaries. “The real control is having a mind enabling us to become happy, strong, and healthy! Because we are the boss over our hormonal system. It is the pharmacy and we are the doctor ourselves. Our mind is the doctor. ”

The more time I spend with him, the more that I see Wim is truly living his dharma, his purpose, in spreading the message. “We gotta bring back the belief that we are all equipped with the tools to become happy, strong, and healthy. We are all equipped with the ability the be the master over our mind. It’s just here, just awaken! That is what we do with yoga, which is union and connection. We awaken people to the belief that we are able to tackle depression through addressing inflammation, which is the cause of many diseases.”

I am inspired by his affirmations of self-reliance and self-empowerment. “Non-speculatively, we go for happiness, strength, and health for everybody! It’s not about being Laird Hamilton, me, or anything like the ‘super people.’ It’s love and we share it.”

An Inspirational Message

When I ask Wim to share inspiration for yoga practitioners, he says, “Break the chain that we are not able to believe that happiness, strength, health and love are available to us all. Suda prem – pure love, it is there. We are able to transform our destiny of the soul right here right now. Create a unified field of consciousness and bring it out.  Be the radio and bring out good music. For everybody.”

Wim is tireless in his message and his purpose, “I won’t stop until we have a world of happy, strong and healthy people. I will NOT stop!!!!”

After we embrace goodbye, I walk through a park in the hills of Los Angeles where we met. I hear the cheers of a few dozen teacher trainees who have just taken an ice bath. They break out in song to the loud strum of Wim’s acoustic guitar, and the loving cup of my heart runneth over.

Wim’s voice and message linger. “We bring people back to the belief that life has it all. Then, so-called miracles happen! After years of depression, people feel great. Is this a miracle or is this love? I call it Life.  Because Life is miraculous!  I didn’t invent it, I just follow it.”

More information on the Wim Hof Method

For more information about the Wim Hof Method, watch demonstrations on his website (wimhofmethod.com) and on YouTube (one of my favorites is a 20-minute demonstration Wim does with Lewis Howes). Online courses in the method and an app are available. Wim Hof’s workshop schedule is also found online. wimhofmethod.com

Find certified Wim Hof Method teachers in your area (there are some excellent official teachers/practitioners in Los Angeles) on: wimhofmethod.com/overview-official-wimhofmethod-instructors

Lulu Berton collaborated with Shiva Baum on this story; Lulu is a wellness leader and published author: luluwellness.com

Shiva Baum

Shiva Baum is a record producer and peak performance coach. With an expertise in sacred mantra chanting, he is the head of music programming for the world renown yoga music festivals Bhakti Fest and Shakti Fest. He lives in Topanga Canyon. Find him on Facebook. 

The post Iceman Wim Hof is Living his Dharma appeared first on LA Yoga Magazine - Ayurveda & Health.

Photo of Sarah Tiefenthaler wearing Reebok on a Boga board by David Young-Wolff

If you haven’t tried it yet, it may be on your wish list: practicing yoga on a paddleboard floating in the water. Stand Up Paddleboard Yoga (commonly referred to as SUP Yoga) is a growing practice on bodies of water throughout the world. SUP Yoga is so much more than simply a platform for beautiful social media shots. This floating yoga mat in a floating yoga studio offers us the ability to cultivate an expansive relationship with our practice through the body, breath, board, water, and the environment. This is why I love SUP Yoga, there is nothing like the feeling of being on the board.

To understand my practice and why this is more than an ordinary yoga class, follow me on my journey…As I walk out into the ocean, gently sliding my board and paddle, I feel the water that rushes across my legs. I walk out just far enough so that my fin no longer grazes the sand beneath it. Then, I give the board a firm push forward and leap onto it in a kneeling position. I take a couple strong paddle strokes forward, plant my feet and stand.

In this moment, I take a deep breath of fresh ocean air. As I let the breath go, I feel a soft smile take shape. The sunlight hits my eyes and I feel its warmth on my skin. In a matter of minutes, I feel free. I continue to paddle, listening to the water with each stroke. I cross paths with familiar faces paddling or kayaking by with a chipper “good morning” and a friendly wave “hello.”

After about 20 minutes of paddling to wake up my body, I circle back to the calm water just off the sandy shoreline of the bay or cove. I toss down my anchor and feel my board slowly drift to a stop. I stow my paddle and splash a little salt water across the top of my board to clear away any sand. I take another full breath in, allow my eyes to close, and push back into a downward facing dog and let my breath go. While bending one leg and then the other, I softly open my eyes to see dancing sparkles on the surrounding water all around me. With every upward facing dog I gaze to the sky, while listening to seagulls chatter and children laughing on the playground nearby. When I settle into savasana (final relaxation) under the sun, under the sky, with the sound of the water gently lapping against my board and very softly rocking me side to side like a lullaby, I feel the magic of the present moment.

Sarah Tiefenthaler in Savasana during SUP Yoga. Clothing by Reebok. Board by BOGA. Photo by David Young-Wolff.

Every time I push a board out onto the water, I am reminded of my connection to the practice, to the natural world around, and to the breath and body; as soon as the ocean breeze hits my face, I’m home. I’m present. I am here now.

Sarah Tiefenthaler photographed by David Young-Wolff

I don’t feel like I found SUP Yoga, I feel like it found me. In October, 2010, I spent a month in Costa Rica earning my first (of three) yoga teaching certifications. After spending a month practicing yoga on a deck overlooking the tropical jungle, jumping off waterfalls, and daily swimming and hiking— my return to LA left me feeling a bit melancholy. I missed that daily presence in nature and I knew I had to find an activity that involved being outdoors.

As luck would have it, while I was away, a paddleboard shop opened in Venice Beach. I received an invitation to join a free paddle demo the very weekend I returned. Of course, I went! While receiving my first paddle instruction, I made a little joke about trying yoga on the board. The owners of the SUP shop challenged me to try, and better yet, to create a class. I accepted the challenge.

What to Know When You take a Class

Since the class is on the water, it is a good idea to already know how to swim. Every class begins with instruction on how to paddle and how to control your board. If you start out not knowing how to stand up and paddle, you will learn in class. If you start out your SUP Yoga adventure by taking a series of classes, you may hear these instructions multiple times, yet when it comes to maintaining a beginner’s mind, we all can use refreshers for the basics.

Generally, SUP Yoga classes are conducted on calm water. If you’re on the ocean, classes are scheduled in calm areas away from waves or boat traffic such as marinas, bays, coves, or quiet beaches. (You may encounter some marine life, but just to reassure you, I have never seen a great white shark in all of my years of SUP Yoga!) Classes may also be on lakes, ponds, or other bodies of water.

If you are looking for classes, you can ask people for suggestions or try checking out namastesup.com to find floating studios all over the world. You’ll be surprised how many there are. When you find one near you, call them and ask questions, ask for referrals, and read their reviews.

Once you’ve selected your floating studio, make sure to give yourself extra time to park, use the restroom, change into your SUP Yoga gear (if you didn’t wear it there), sign in, and grab your equipment. Remember, for this kind of yoga class, showing up late is not exactly an option because you can literally miss the boat.

Now that SUP Yoga has been practiced for a few years, a number of companies have developed boards designed for practicing yoga. In SUP Yoga, we are not doing yoga on surfboards; surfboards tend to be a lot smaller and definitely less steady than either stand up paddleboards or SUP Yoga boards.

For example, at YogAqua, we use BOGA Yoga Paddleboards, made for yogis by yogis. These boards are 11 feet long, 32 inches wide, 4.75 inches thick and only 26 pounds. The padding on top is longer than your yoga mat. Other companies collaborating with yogis and making SUP Yoga Boards include Evolve Boards, Isle Surf and Sup, Stand on Liquid, Tahoe SUP, Riveria Paddlesurf, and Glide Paddle Yoga.

What to Pack to be Prepared for SUP Yoga

Sunblock: There are so many great options available (I love COOLA Suncare) Choose your sun protection carefully; anything that is oily or greasy is going to make your experience a little less enjoyable if you are sliding around on your board or slipping out of skin-on-skin poses like crow or other arm balances. Put on sunblock before you leave home to give it time to take effect.

Hat: Choose something that protects your face yet also allows you to see what’s going on around you. Choosing UPF-rated clothing offers additional protection.

Shades: Look for sunglasses that feature both UVA and UVB protection and are at the same time inexpensive enough just in case they end up being an accidental sacrifice to the ocean.

Clothing: Quick dry yoga clothes. A number of companies produce clothing made for SUP Yoga including Reebok, Jala, Prana, and others. If you want to wear a swimsuit, pick a well-fitting option that you don’t have to adjust. You can also outfit yourself in clothing that provides sun protection. Again, look for UPF-rated fabric. For example, Tutublue beach suits and OKIINO Surf leggings are rated UPF50. Sun Bella Apparel and SPF Addict offer UPF-rated wraps, cover-ups, hats and other options for pre- and post-paddling.

Hydration: Bring some drinking water with you. Staying hydrated is essential for a good experience. As an instructor, I often have water available for my students. We strap water bottles under the bungees at the front of the board. Our instructors collect any supplies that may fall in the water and we sponsor clean-ups throughout the year to make sure we leave our outdoor areas better than we found them.

Dry Supplies: Have a towel and change of clothes available. When you are prepared to fall in, you’ll feel less inhibited on the board and ready to relax. If you drive to class, you can leave them in your car. We keep students’ supplies in a safe area (locked in the truck) during the practice.

Whenever you go, Follow Safety Precautions

Check the weather forecast first. Never go out when there is even the slightest chance for thunderstorm. Avoid paddling in winds 15mph or higher. Go with a friend or tell someone where you’re going. Bring water and snack. Protect your skin.

You Love SUP Yoga: What’s next?

Keep going! One thing you’ll notice about any decent Floating Studio is that every class is going to be different each time. Why? This is Nature and you can neither control nor predict how everything is going to be. After all, why would we want to? SUP Yoga involves going with the flow – literally.

Every group who comes out for class will be different. Most often, SUP Yoga classes are all levels; some students will be first-timers and others will have been coming often. Your instructor will offer a class that everyone can enjoy, so there should be both basic instructions and advanced options. In this scenario, your instructor is essentially teaching two classes at once.

If you are fascinated with the whole concept of a floating yoga class, observe and watch how your instructor makes it all possible. How did she/he get everyone anchored and spaced out just right? Magic? Maybe a little, but likely it took more skill and planning than you realize. First, the instructor checks in with the wind and the flow of the current. Next, she takes a look at the size of her group. She begins to instruct each of you when to drop your anchor down, one by one, and the next thing you know, you’re all spaced out just right. How? With lots of practice.

It’s Okay to Fall

If you want to improve your practice, stop trying to avoid falling in! When we focus on trying to avoid falling in, we’re holding ourselves back. Dress for the occasion and if you’re going to fall, just let it happen, give in and get in. It’s going to happen at some point, and as soon as it does you’re going to be one step closer to better yoga alignment on the board. Your focus is going to shift from “don’t fall in, don’t fall in,“ to “Ok, falling in is not so bad, let me really try this pose now.”

Sarah Tiefenthaler practicing SUP Yoga on a Boga Board. Sarah is wearing clothing by Reebok. Photo by David Young-Wolff.

Wow, you’ve been doing this for a while! 

All of your Instagram posts are of you upside down on a paddeboard. Do you even remember who you used to be? What did you even look forward to on the weekend before you found SUP Yoga?! You’re thinking, “How do I do this more?” I know the feeling, so here’s my advice.

Get the Gear:

• Board
• Paddle
• PFD (personal floatation device)
• Anchor Set
• Straps for your car
• Leash (if you’re going to paddle on the open ocean or a river)

Ask yourself the following questions:

1. Do I have a place to store a board?  Yes? Great! You can pick out a standard board. No? No problem—an inflatable board is your solution. Options include the BOGA Yoga Air, the Isle Surf and Sup’s Yoga Lotus Inflatable, or the Advanced Elements Lotus YSUP Inflatable. Inflatable boards folds up into a bag that you can easily throw into the back of any car or trunk.

2. Do I need a rack on my car to transport a solid board? You can strap a board onto most cars, racks or not.

3. What kind of paddle do I need? Choose an adjustable height paddle if you plan to share it with anyone. Otherwise get one cut to your height—about 4-6 inches taller than you.

4. For the anchor, you will need an eight-pound mushroom anchor, 30 feet of rope, and a carabiner. You’ll also need to fasten a little elastic loop to the back of your board to clip your anchor set onto.

5. Do you want to do more than just Yoga on your board? Then, maybe choose a touring board. A couple of options include the Mahina Blue (10’6”) or an Orange Classic (11’2”) by BOGA SUP. They’re still plenty sturdy but will paddle a bit more swiftly than a Yoga board.

Sarah Tiefenthaler practicing SUP Yoga on a BOGA board. Clothing by Reebok. Photo by David Young-Wolff.

Register for a SUP Yoga Teacher Training:

Even if you’re not sure you necessarily want to go on to teach SUP Yoga, you may be ready to learn everything there is to know. Look for classes that include World Paddle Association Level 1 Certification so you can develop skills in water safety, water rescue, paddle technique, and harbor and ocean safety. Other important skills include learning how to anchor a class, communicating balance cues, keeping students safe, and creating fun and effective yoga flows designed for the boards. Most SUP Yoga programs require that you already have a minimum 200-hour Yoga Certification in order to teach. There are a growing number of training programs available; at YOGAqua, we offer four four-day teacher training courses each year.

If you go on to teach floating yoga, no, it’s not quite as simple as walking through a studio door and rolling out a mat. You’re unloading boards, scrubbing them down, carrying heavy anchors, getting dirty, securing the safety of multiple students in the magnificence of Mother Nature. You’re a yoga teacher, a paddle instructor, a tour guide, a lifeguard, and a friend to your students.

Sarah Tiefenthaler practicing SUP Yoga. Board by BOGA. Clothing by Reebok. Photo by David Young-Wolff.

Strike a Pose: Suggestions for Different Levels of Practice

New to SUP Yoga?

Pose: Kneeling Warrior 1
This is an excellent option to ease yourself into the Warrior series. Simply standing in a pose like Warrior 1 while floating on a board is pretty challenging!

What’s next?

Pose: Standing Warrior 1
I often tell my students that this pose can be more difficult than a headstand on a paddleboard. Why? Because of how you are distributing your weight along the board. When you are in a headstand, for example, all your weight is centered on the most stable part of your board making the pose more attainable. In the extended stance of Warrior I, you’re taking up more space on the board, so it asks more of your ability to maintain your balance.

You’ve been doing this for a while.

Pose: Crescent Pose
The slight difference of being on the ball of your back foot as compared to your foot being a 45-degree angle in Warrior 1 makes a huge difference on a SUP Board. Your legs will be working (meaning burning) in this one and it’s definitely a core workout to keep your balance in Crescent Pose.

All photos by David Young-Wolff.

Sarah is wearing Reebok Clothing in all photos: reebok.com

Sarah Tiefenthaler

Sarah Tiefenthaler is the owner and founder of YOGAqua, a SUP Yoga company based in Marina Del Rey (founded in 2011). She specializes in providing safe and fun SUP Yoga experiences for students of all levels-from groups and private classes to retreats and teacher training programs. Sarah is the SUP Yoga Program Coordinator for Wanderlust Yoga Festivals and her home base is in LA. She is an ambassador for Reebok Clothing and BOGA Yoga Boards: yogaqua.com

The post SUP Yoga for Everybody: A Guide to All Levels of Practice appeared first on LA Yoga Magazine - Ayurveda & Health.

Tone it Up Founders Karena Dawn and Katrina Scott bring their workout to the beach

Karena Dawn and Katrina Scott met the way many fitness-minded BFFs do—while working out. The duo have spearheaded an inspiring community of people looking for workout role models to remind them that fitness is fun, something that these two SoCal residents do in style. We asked them to share some of their tips for integrating activity into everyday life, as well as some of their signature cross-training moves to practice on beach days and beyond.

LA YOGA: What are some suggestions to integrate fitness into daily life and a busy schedule?

Katrina Scott: Preparation is key. I like to lay out my workout clothes the night before, and have my water bottle ready and my workout gear in place so that all I have to do is jump out of bed and workout. Karena has even been known to wear her workout clothes to bed when she has an early yoga class.

LA YOGA: What are some of the benefits of taking your workout to the beach?

Karena Dawn: Working out in the sand adds an extra balancing factor to each move or pose because the sand is constantly moving. This causes you to engage your core and increase the toning of your abdominal muscles. It also ups the intensity of your workouts, raises your heart rate, and increases your ability to burn calories all day long. Bonus, you’re working out in nature and feeling the sand on your toes!

LA YOGA: What are some ways to get started on a fitness program?

Katrina Scott: We recommend finding an accountability partner. When you first start a fitness routine, it’s important to know that someone has your back and is helping you stay on track. Some mornings I don’t feel like hitting up that early yoga class, but since I know Karena is there waiting for me, I hop out of bed and get to it! Plus, it makes the workout more fun when you’re with a friend. We’re all about social fitness! We like to grab a juice or coffee post workout to catch up too. You can also have online accountability partners by checking in with your progress and workouts with the hashtag #TIUteam on Instagram. We’ve seen so many new friendships flourish with the Tone It Up community.

LA YOGA: What would be some cross-training moves to compare with a yoga practice?

Karena Dawn: Forward lunges and single leg deadlifts are great for toning your quads and booty while also working on your balance and core strength. I also love adding in plank variations, like plank + row, to sculpt my core, shoulders, and back.

Tone it Up Founders Karena Dawn and Katrina Scott workout on the beach.

The Tone It Up Cross-Training Beach Workout
Complete three rounds of each exercise.

Single Leg Deadlift
Sculpts your booty and hamstrings while strengthening your core.

Begin standing with your weight shifted into your right leg with a slight bend at the knee and dumbbells held in front of your hips. Hinge forward at the hips as you lower the dumbbells toward the ground. Make sure that you keep your hips squared and core engaged. Use your booty to pull yourself back up to standing. Complete 15 reps on each side.

V-Sit + Bicep Curl
Tones your lower abs and biceps.

Begin in a v-sit while holding the weights with both hands by your chest. Extend your legs out and your back down so that your shoulders and feet are hovering a few inches off the ground. At the same time, extend the weights down by your hips. Crunch back to a v-sit and curl the weights back to your  chest. Complete 20 reps.

Plank + Row
Tones your core, shoulders, and back.

Begin in a plank position with a dumbbell in your right hand. Keep your hips squared as you lift your right hand off the ground and bend your elbow back, making sure to keep your arm close to your side. Slowly lower back to start. Complete 15 reps, then switch sides.

Follow Karena Dawn and Katrina Scott on Instagram at @toneitup and learn more about their workouts, bikini series, fitness suggestions, and more at: toneitup.com

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post Tone It Up Beach Workout with Karena Dawn and Katrina Scott appeared first on LA Yoga Magazine - Ayurveda & Health.

Loving Indoor Cycling

A love of endurance sports and and philanthropy fuels CycleBar Culver City independent franchise owner Steph Sklar-Mulcahy. Her experience includes triathlons (including two Ironman distance races), marathons supporting the Leukemia and Lymphoma Society, and road cycling since her first AIDS/Lifecycle ride in 2005.

Around eight years ago a friend convinced her to try her first indoor cycling class at Body and Soul with Tevia Celli. Her friend said, “You’ll love it, you’ll love it. I promise.” Even though Steph said, “I really only went indoors when the weather was bad. I tried to hate it, but I actually had fun and was very challenged—mainly because most of my outdoor training allowed me to take breaks and ‘coast along’. Not so much with indoor cycling. Since I had an outdoor group that I trained with, I only went that one time to Body and Soul, but I never forgot about that class.”

Steph Sklar-Mulcahy Discovers CycleBar

Fast forward to when Steph woke up on her 40th birthday ready to make a change in her life after 20 years of a successful career in television and digital media. She was ready to own her own company. A search for her next passion led to attending CycleBar’s Discovery Day, reconnecting with Tevia (who is part of the CycleBar team). Steph Sklar-Mulcahy has opened the CycleBar Culver City location.

Steph is a self-described indoor cycling convert. “I rave at the benefits of spin as cross-training. Why not spend time spinning before work versus stopping at a million stoplights in LA? I’m not saying road cyclists should only train indoors, I just think it adds strength.”

When it comes to her instructors, Steph says, “I love taking all of my CycleStar’s classes. They are each so different and bring their personality into their workout. They are such great people, and you want to work for them. The studio is set up in a way where you feel like it is just you and them.”

Philanthropy at CycleBar

In addition to the commitment to the class experience, CycleBar is about CycleGiving, Steph describes it as “a philanthropic endeavor to connect with nonprofits and charitable organizations.” She says, “I had finally found what I was looking for…I could finally turn my passion of cycling and raising money for charities as my job.”

Taking Classes at CycleBar

The 50 high-energy minute classes at CycleBar Culver City are held in a state-of-the-art CycleTheatre® with 49 bikes. Riders track their performance on screens and data is emailed after class. Aromatherapy, fresh fruit, and enhanced water are available. Themed rides are also on the schedule.

For more information, visit CycleBar Culver City at 4130 Sepulveda Blvd in Culver City, call 310-430-0292 or visit: http://culvercity.cyclebar.com

Felicia M. Tomasko

Felicia Tomasko has spent more of her life practicing Yoga and Ayurveda than not. She first became introduced to the teachings through the writings of the Transcendentalists, through meditation, and using asana to cross-train for her practice of cross-country running. Between beginning her commitment to Yoga and Ayurveda and today, she earned degrees in environmental biology and anthropology and nursing, and certifications in the practice and teaching of yoga, yoga therapy, and Ayurveda while working in fields including cognitive neuroscience and plant biochemistry. Her commitment to writing is at least as long as her commitment to yoga. Working on everything related to the written word from newspapers to magazines to websites to books, Felicia has been writing and editing professionally since college. In order to feel like a teenager again, Felicia has pulled out her running shoes for regular interval sessions throughout Southern California. Since the very first issue of LA YOGA, Felicia has been part of the team and the growth and development of the Bliss Network.

www.blissnetwork.com

The post CycleBar Culver City: Indoor Cycling, Community, and Philanthropy appeared first on LA Yoga Magazine - Ayurveda & Health.

Jocelyn Solomon photographed by David Young-Wolff. Mat by Kharma Khare. Clothing by Spirit Activewear

I had already logged nearly a lifetime of running fairly long distances and more than two decades of yoga practice when I ran my first marathon at the age of 42. Running was a coping skill I adopted as a young girl to quiet my mind. When I entered young adulthood, I discovered the same benefits of mind-quieting through yoga asana and meditation. As my children were born, I quickly learned that the time I spent on my yoga mat and the time I spent running were the only times I had alone. Thus, my runs extended from five miles to eight then 10, and then, why not keep going?

Over the years, I have come to realize that while running and yoga are demanding physical practices, both are also deeply spiritual, requiring steadiness, mindfulness, and an integrity with how I place my body in space. Today, I cannot imagine one without the other.
When it comes to running, yoga, or both—whether you are a weekend warrior, a consistent practitioner, or if you considering delving more deeply into the practices–try out some of the following ideas to see if they speed up your footwork or slow down your mind.

See Tadasana Run

The principles of tadasana (mountain pose) are as applicable to running as they are on the yoga mat. After all, yoga teaches us how to stand and move in the world—not just on the confines of a rectangular mat.

As an almost daily runner down the beach paths of Santa Monica and Venice, I often see runners with their shoulders hunched, brows furrowed, and gaze down. This stance is far from tadasana. The yoga teacher in me wants to adjust their shoulders, encourage a lifted drishti (focused gaze). I fantasize yelling instructions to them across the bike path, “Broaden across your collarbones! Lift your sternum! Soften your trapezius away from your neck!”

The reality is that the posture of tadasana aligns our bones and muscles to create length in our spine and comfort in our bodies. While tadasana is indeed the blueprint for all of the other standing poses of yoga, it is also a blueprint for how we stand in the world.

In that first marathon I ran, I innately found tadasana. The principles of working the pose from the ground up, while I was running, gave me so much space and ease in my body, not to mention a greater pathway for the breath to flow. It is essential to place the feet mindfully as we run: neither landing too heavily in the heels nor favoring leaning too far forward on the toes is sustainable in the long term.

While every body is structurally different (especially in the feet!), it is essential to notice what is structural (flat feet, high arches, or pronation) and what is functional (heavy in the heels or toes and/or collapsing in the ankles). We can bring intention to and make changes to functional differences, while some structural ones can be addressed through sole support or different shoes. For example, the topic of running shoes versus barefoot running versus a lighter shoe and so on has been a debate in the running world for years. It is up to each of us to make a choice as to what feels and works best. If this is a topic that interests you, I strongly encourage you to read Christopher McDougall’s Born to Run, for not only this subject but for so many other reasons.

Once you make a strong connection with your feet, you want to feel the energy lift up through your legs, as compared to feeling the energy move down, which can encourage lethargy or heaviness. Some of this awareness is subtle and energetic, but this is the essence of tadasana.

Try it.

Jocelyn Solomon in Tadasana. Mat by Kharma Khare. Clothing by Spirit Activewear. Photograph by David Young-Wolff

Stand in tadasana, rooting into your feet with the energetic feel of being heavily weighted down. Then truly work your tadasana. Root down into your feet, and from that strong root, rebound energetically all the way up the legs, up the torso, ascending through the crown of the head. Totally different, right? Aligned. Regal. Light.

Taking this energetic dynamic into running, whether it is a slow jog or whether you are out for speed, find the alignment of tadasana in the legs, even when they are moving. The inner thighs softly spin back to encourage length in the low back, and never running with either a tucked or arched low back, which could, over time, create injury or compression in the SI joint.

Have you ever watched the leaders of the pack of a marathon? You can see the beauty and essence of tadasana in their upper body. Shoulders back. A lift of the sternum. Broad across the collarbones. A subtle softening of the front ribs down, so as not to puff the chest. Not hunched. Not rounded. But open. And you can feel the difference. Without debate, one stance is better than the other. There is something so beautiful about seeing someone stand in tadasana; even more beautiful is when she or he takes it off the mat and into the other areas of life.

Last but not least, the gaze is lifted, the face soft, purposeful and focused, but at peace.

A Mindful Moving Meditation

Whether you want to work up to a two-mile run or are already an ultra marathoner, the running experience takes on a meditative quality. It becomes transformative. Just as we methodically and mindfully step our foot forward and align it for a standing pose like warrior 1, the same theory applies for how, step-by-step, we place our feet while running. One leg lifts, the foot steps forward, the other leg lifts, the other foot steps forward, and so on. The breath and the mindful placing of the body in space become a moving meditation. And, just as we focus in a seated meditation, we can use our senses and the input we receive when running to reinforce staying in the moment. The feel of our feet as they hit the ground, the feel of the wind on our skin or through our hair, the warmth of the sun or the rain drops on our skin as we glide through space, the sounds around us. All of this can be used to land us right here, right now.

Ideally, we could all sit down in meditation with comfort and ease; but our daily lives are not necessarily set up to go straight into meditation. Just as yoga asana can be beneficial to quiet the mind, the same holds true for running. The second of the Yoga Sutras of Patanjali is Yogas citta vrtti nirodhah. One translation of this is: Yoga is the calming of the fluctuations of the mind. In our culture of overstimulation, more than ever our minds require stilling. Even if some people who practice yoga may be unaware that asana only reflects one of eight limbs of yoga, they no doubt are reaping the intended benefit of the calming and stilling of the mind-stuff that prepares us for meditation. A mindful running practice can have the same benefits of calming and stilling the mind.

One step, one breath, one bead of sweat at a time, the mind can quiet and clear. Many of us need meditation that only comes through the heat of movement, or what is called tapas, to burn through the habitual whirling thoughts. We need to be able to stretch our muscles and align our bones because we are too often slouched in front of computers, bent over the phone, hunched over the steering wheel of a car. Once we have quieted the mind and allowed the physical body to sit comfortably, we can develop the ease required for a meditation practice.

“I’m too tight to do yoga.” You are exactly who needs yoga!

 4 Essential Yoga Poses for Runners

One of the realities of running is that it tightens muscles. One of the realities of yoga asana is that it encourages flexibility in tighter-bodied people. Here are a few of my very favorite poses, essential to cross-training those tight and tired running legs.

Jocelyn Solomon practicing Low Runner’s Lunge. Mat by Kharma Khare. Clothing by Spirit Activewear. Photo by David Young-Wolff

1.      Low runner’s lunge, with the back knee down. This is a tried-and-true favorite as it serves to stretch the psoas muscle (which is one of the hip flexors) of the back leg. It is imperative that runners and yogis keep their knees stabilized and aligned when running or in any pose. So never, ever, take your knee beyond your ankle in your low lunge or crescent pose. Always align the knee directly above the ankle and track it in the direction of your second of third toe to prevent buckling. This pose can be done with arms overhead, resting on your bent leg, or interlaced behind the back to encourage open shoulders. If your body allows over time, you can eventually reach back for the top of the foot of the back leg to pull it in for a deeper stretch.

Jocelyn Solomon in Ardha Hanumanasana. Half Split. Mat by Kharma Khare. Clothing by Spirit Activewear. Photograph by David Young-Wolff

2.      Ardha Hanumanasana. Half split. This is perfect for runners to stretch the back of the legs that become so tight from running and the ideal compliment to the above hip flexor stretch. Depending on your mobility, place two blocks under your hands on either side of the front leg. Hold for eight breaths or more to allow the release of the muscle.

Jocelyn Solomon in Janu Sirsasana. Mat by Kharma Khare. Clothing by Spirit Activewear. Photograph by David Young-Wolff

3.      Janu Sirsasana. This pose has it all! Hips, hamstrings, and well as the introspective benefits of a forward fold. Carefully place the bent leg’s foot to the inner thigh of the opposing leg, allowing the hip to externally rotate, while maintaining an engaged dandasana or staff pose stance (which means that you lengthen the spine and activate the muscles on the extended leg).

Jocelyn Solomon in Prasarita Padottanasana C. Standing Wide-legged Forward Fold. Mat by Kharma Khare. Clothing by Spirit Activewear. Photograph by David Young-Wolff

4.      Prasarita Padottanasana C. This is a standing wide-legged forward fold, with arms interlaced behind the back. While straddling your legs, maintain the engagement found in tadasana (standing mountain pose): inner and outer thighs wrapping back while the quadriceps remain strongly engaged. Maintain the tadasana placement of the feet, with the weight evenly dispersed through all four corners of the foot to prevent getting overly heavy in the heels (which can compromise the back of the knees). Interlaced hands behind the back will encourage rotation in the shoulders and counteract the habitual hunching of the chest that can happen while running.
The Ahhhhhh Factor

At some point during a yoga practice or a run, there is often the ahhhhhhhh moment. This is the moment many of us strive for and what we crave between sessions. This is an intangible feeling of connectedness, wholeness, or oneness. The feeling can be found in the beautiful, simple repetition of sun salutations, during a powerful hold of a favorite pose, or on mile three of a five-mile run. This is the feeling beyond that proverbial wall. If you are lucky enough to be able to run outside in nature, the feeling of connectedness is often palpable, your heart beating in time with your stride as your gaze is set on the Pacific, the woods, or a bird circling above. Nature is so good at reminding us that we are part of something so much bigger. Some would purport that God or the universe resides in those moments.

As I reminisce on that first marathon, I remember feeling fatigue in my knees around mile 18. I watched my thoughts began to whirl into all the ways this run could go wrong, all the ways I may be able to talk myself out of it. I remember feeling that same sensation, that same sense of internal bargaining that can ensue during a powerful, long hold in a challenging yoga posture. “Maybe I’ll back off.” Or, ”Maybe I’ll just walk.” And then I remembered the tools of my practice. I watched the thoughts and let them go. Step by step. Vinyasa. Linking breath and movement. On the mat. On the running path. In life.

I remembered why I run, why I do yoga—to feel connected—to the community in the yoga room, to the other runners in the race of all shapes and colors and ages, to the landscape around me, and ultimately to everything. Yoga gives me the flexibility of mind and body to guide me through my long runs. Running reminds me of the endurance and strength I need to sit in meditation or move through a series of postures. To me, they are one in the same. Mindful movement on the breath. I crossed the finish line at 26.2 miles with a sense of serenity and the utter joy akin to a post-savasana release.

Clothing by Spirit Activewear (spiritactivewear.com) and Spirit Jersey (spiritjersey.com). Yoga mat by Kharma Khare (kharmakhare.com) Photography by David Young-Wolff 

Jocelyn Solomon

Jocelyn Solomon is a yoga teacher for YogaWorks and Equinox in Los Angeles, as well as life and sober coach, and co-founder of Shinetribe (shinetribemovement.com), a community committed to becoming more brilliant and bold together. She can be found on Instagram @jocelynsolomonyoga, Facebook at Jocelyn Denison Solomon or on her website at jocelynsolomonyoga.com.

www.jocelynsolomonyoga.com

The post Yoga for Runners: The Mindful Marathoner appeared first on LA Yoga Magazine - Ayurveda & Health.