Friends and Fitness Enthusiasts,
My friend Allison makes some delicious challah that I can't wait to nosh on when she finishes studying abroad. In fact, I am working on a lovely, little chunk of challah as we speak! Sadly challah, King's Hawaiian Bread and other sweet, tasty carbs like this have hardly any nutritional value.
There are some alternatives that aren't as fluffy or sweet but are quite good. Thomas' Whole Wheat Mini Bagels are one of my favorites. Each bagel is 110 calories with 3g of fiber. Top it off with some nutella and I think you've got a winner. Wouldn't adding nutella cancel it out? Not really because the fiber in the bagel is something you won't find in the other breads and the protein from the hazelnut-chocolate spread will tide you over before dinner.
Happy snacking!
In health,
Lauren
Monday, January 31, 2011
Sunday, January 30, 2011
194/365 Promo for Health Centers in the Workplace
Friends and Fitness Enthusiasts,
Here's an article about what I and my fellow coaches of Verizon's Health and Wellness Centers across the country hope to do. I hope that one day every major workplace will have this sort of thing. If adults are physically active, there's more hope for childhood obesity to end.
In health,
Lauren
Here's an article about what I and my fellow coaches of Verizon's Health and Wellness Centers across the country hope to do. I hope that one day every major workplace will have this sort of thing. If adults are physically active, there's more hope for childhood obesity to end.
In health,
Lauren
Saturday, January 29, 2011
193/365 Circuit Training
Friends and Fitness Enthusiasts,
Circuit training is a way of exercising your whole body in a fast-paced routine.
Most gyms have a section with weight machines that are numbered or are arranged close together in a circular or linear manner; this would be your circuit. To start, you would begin with the larger muscle machines, like the cable row or chest press. You would perform say 10 reps then move down the line, working your way to the smaller muscle machines, like the bicep curl or overhead press. This is just one kind of circuit.
Boot Camp classes sometimes run in circuits. You have several stations with different activities; you then work at each station for about a minute or so, then you move on to the next one. I've done a circuit with 4 stations (1 minute per station) where you run on the treadmill, do an ab exercise, do a leg exercise, then a balancing exercise. We repeated this 4 times then did another circuit with running plus 3 exercises for a total of 60 minutes. Phew! That was tough but very fun.
I encourage you to get with some friends, a personal trainer, or a group exercise class and try circuit training. It's exhausting but fun.
In health,
Lauren
Circuit training is a way of exercising your whole body in a fast-paced routine.
Most gyms have a section with weight machines that are numbered or are arranged close together in a circular or linear manner; this would be your circuit. To start, you would begin with the larger muscle machines, like the cable row or chest press. You would perform say 10 reps then move down the line, working your way to the smaller muscle machines, like the bicep curl or overhead press. This is just one kind of circuit.
Boot Camp classes sometimes run in circuits. You have several stations with different activities; you then work at each station for about a minute or so, then you move on to the next one. I've done a circuit with 4 stations (1 minute per station) where you run on the treadmill, do an ab exercise, do a leg exercise, then a balancing exercise. We repeated this 4 times then did another circuit with running plus 3 exercises for a total of 60 minutes. Phew! That was tough but very fun.
I encourage you to get with some friends, a personal trainer, or a group exercise class and try circuit training. It's exhausting but fun.
In health,
Lauren
Friday, January 28, 2011
192/365 Be Not Afraid to Ask Questions at the Gym
Friends and Fitness Enthusiasts,
At my work, we have a punching bag, gloves, and punching pads. These two ladies approached me and told me how nobody uses the punching bag and gear because they are intimidated. After I showed them the basics of how to jab, cross, hook, and kick, they were sweating and smiling.
Sometimes we get stuck in our routines of treadmill/elliptical, lift, and go home. Our bodies can do so much more than that. I know the gym can seem very intimidating but the people who work there are like me and just want to help you. We can feel strange approaching you about your form because we don't want to be rude. So take advantage of those gym attendants. Ask them for help if you don't know how something works or how to adjust the machine. It's much more embarrassing to be on a machine wrong than to ask for help.
In health,
Lauren
At my work, we have a punching bag, gloves, and punching pads. These two ladies approached me and told me how nobody uses the punching bag and gear because they are intimidated. After I showed them the basics of how to jab, cross, hook, and kick, they were sweating and smiling.
Sometimes we get stuck in our routines of treadmill/elliptical, lift, and go home. Our bodies can do so much more than that. I know the gym can seem very intimidating but the people who work there are like me and just want to help you. We can feel strange approaching you about your form because we don't want to be rude. So take advantage of those gym attendants. Ask them for help if you don't know how something works or how to adjust the machine. It's much more embarrassing to be on a machine wrong than to ask for help.
In health,
Lauren
Thursday, January 27, 2011
191/365 Crock Pots and Vegetable Broth are like PB and J
Friends and Fitness Enthusiasts,
To live frugally doesn't mean you can't enjoy tasty food. Crock pots are an incredible way for people who don't have time to cook to eat well. You set it, forget it (then remember it), and enjoy!
I was given an old but well preserved crock pot as a gift from Kelby's parents; it works great and produced some tasty stoup (stew/soup). My creation was made with the following recipe that I invented. You could really go anywhere from here.
Ingredients:
- 1lbs beef for stewing (or more tender, lean meat if you can afford it or none at all)
- 2 cloves garlic, minced
- 1 red onion
- 2 zucchini, diced
- 1 can cream style corn
- 1 large can diced tomatoes
- 1 cup sliced mushrooms
- 2 cups pasta
- 3 bouillon cubes of vegetable stock
- 5 cups water
- salt, oregano, Italian herb seasoning, and ground pepper
Recipe:
- Pour oil in pan on medium heat, add garlic and beef. Season beef with salt; cook until brown then transfer to crock pot.
- Cook onion in remaining beef fat; add oil if necessary. Once soft, not necessarily translucent, add to crock pot
- Add zucchini, corn, tomatoes, and mushrooms to crock pot.
- Boil water then add bouillon cubes. Stir and break up until dissolved. Pour into pot.
- Add 1/2 tsp oregano, and a couple grinds of the seasoning and pepper.
- Cook on high, monitoring tenderness of beef (which should take ~2.5 hours anyway). After an hour, add the pasta (this was my mistake, my pasta is good but mushy).
Enjoy for lunch for the next week and a half :)
In health,
Lauren
To live frugally doesn't mean you can't enjoy tasty food. Crock pots are an incredible way for people who don't have time to cook to eat well. You set it, forget it (then remember it), and enjoy!
I was given an old but well preserved crock pot as a gift from Kelby's parents; it works great and produced some tasty stoup (stew/soup). My creation was made with the following recipe that I invented. You could really go anywhere from here.
Ingredients:
- 1lbs beef for stewing (or more tender, lean meat if you can afford it or none at all)
- 2 cloves garlic, minced
- 1 red onion
- 2 zucchini, diced
- 1 can cream style corn
- 1 large can diced tomatoes
- 1 cup sliced mushrooms
- 2 cups pasta
- 3 bouillon cubes of vegetable stock
- 5 cups water
- salt, oregano, Italian herb seasoning, and ground pepper
Recipe:
- Pour oil in pan on medium heat, add garlic and beef. Season beef with salt; cook until brown then transfer to crock pot.
- Cook onion in remaining beef fat; add oil if necessary. Once soft, not necessarily translucent, add to crock pot
- Add zucchini, corn, tomatoes, and mushrooms to crock pot.
- Boil water then add bouillon cubes. Stir and break up until dissolved. Pour into pot.
- Add 1/2 tsp oregano, and a couple grinds of the seasoning and pepper.
- Cook on high, monitoring tenderness of beef (which should take ~2.5 hours anyway). After an hour, add the pasta (this was my mistake, my pasta is good but mushy).
Enjoy for lunch for the next week and a half :)
In health,
Lauren
Wednesday, January 26, 2011
190/365 Breathe through Your Nose Especially in the Cold
Friends and Fitness Enthusiasts,
As my mother so kindly reminded me, breathe in through your nose when it's cold outside.
If you've ever seen a human skull, you know that the nose part is a little complex. That's because your nasal cavity has lots of compartments in which your body can heat up and moisturize the air you breathe before it hits your lungs. Our lungs are sensitive organs so we shouldn't exacerbate them with cold air, smoking, or smoking in the cold.
When working out in the cold, I would say this is the only time when you probably shouldn't breathe through your noise since you are breathing rapidly and you're wearing a balaclava or some other mouth cover anyway (right? of course right.)
In health,
Lauren
As my mother so kindly reminded me, breathe in through your nose when it's cold outside.
If you've ever seen a human skull, you know that the nose part is a little complex. That's because your nasal cavity has lots of compartments in which your body can heat up and moisturize the air you breathe before it hits your lungs. Our lungs are sensitive organs so we shouldn't exacerbate them with cold air, smoking, or smoking in the cold.
When working out in the cold, I would say this is the only time when you probably shouldn't breathe through your noise since you are breathing rapidly and you're wearing a balaclava or some other mouth cover anyway (right? of course right.)
In health,
Lauren
Tuesday, January 25, 2011
189/365 Ice Scraping is a Two-fer Exercise
Friends and Fitness Enthusiasts,
Scraping ice off your car is just an excuse to get a shoulder girdle and a shoulder joint work out; at least that's how I'm going to think about it now.
A couple different muscles are involved when you scrape ice off your windshield. Your shoulder retracts to increase the area that you can scrape and protracts to scrape it. Your shoulder is also abducting to reach up to the windshield and horizontally adducting to scrape. Basically, scraping ice works lots of muscles in your shoulder girdle and joint.
To mimic this at the gym, you can use a cable while standing upright. Wait Lauren, isn't this like a bench press move? Yes, but, you are still working your shoulder because your pectoralis muscles are shoulder joint and girdle muscles! Neat!
In health,
Lauren
Scraping ice off your car is just an excuse to get a shoulder girdle and a shoulder joint work out; at least that's how I'm going to think about it now.
A couple different muscles are involved when you scrape ice off your windshield. Your shoulder retracts to increase the area that you can scrape and protracts to scrape it. Your shoulder is also abducting to reach up to the windshield and horizontally adducting to scrape. Basically, scraping ice works lots of muscles in your shoulder girdle and joint.
To mimic this at the gym, you can use a cable while standing upright. Wait Lauren, isn't this like a bench press move? Yes, but, you are still working your shoulder because your pectoralis muscles are shoulder joint and girdle muscles! Neat!
In health,
Lauren
Monday, January 24, 2011
188/365 That Stork Finally got to Me
Friends and Fitness Enthusiasts,
No, I am not pregnant. I mean the stork from those Vlasic pickle jars!
I was at the grocery store thinking about how I can eat well on a student budget (my dad said that he read that "if you live like a college student, you'll save money like a king"). I of course got my yogurt, oatmeal, fresh produce, wheat bread, olive oil mayo, smoked turkey meat cut by the deli, and pickles. From time to time, I am known to enjoy potato chips in my sandwich for the salty and crunchy bite. What else is salty and crunchy? Pickles! When I checked the label, I noticed there were no calories or fat. It was the perfect solution to my crunchy, salty needs without the large amount of fat and carbs that come with chips.
Pickles are making my sandwich exciting one crunch at a time. Be sure to get the "no sugar added" kind!
In health,
Lauren
No, I am not pregnant. I mean the stork from those Vlasic pickle jars!
I was at the grocery store thinking about how I can eat well on a student budget (my dad said that he read that "if you live like a college student, you'll save money like a king"). I of course got my yogurt, oatmeal, fresh produce, wheat bread, olive oil mayo, smoked turkey meat cut by the deli, and pickles. From time to time, I am known to enjoy potato chips in my sandwich for the salty and crunchy bite. What else is salty and crunchy? Pickles! When I checked the label, I noticed there were no calories or fat. It was the perfect solution to my crunchy, salty needs without the large amount of fat and carbs that come with chips.
Pickles are making my sandwich exciting one crunch at a time. Be sure to get the "no sugar added" kind!
In health,
Lauren
Sunday, January 23, 2011
187/365 Leverage, Hack, and Smith
Friends and Fitness Enthusiasts,Leverage, Hack, and Smith sound like the names of some tough characters in the next action thriller. These are actually the names of the different kinds of squat machines out there. Each one challenges your quadriceps and hamstrings in various ways to cater to your needs for strength and power. Before we get into these machines, let's remember the purpose for machines: they increase stability during movement and generally allow you to target one or two major muscle groups at a time. You would choose a squat machine if you are a beginner and want to practice form or a regular who wants to work up to a new weight.
Leverage - These machines are not commonly found in the average fitness facility (or at least I haven't seen one before in the different gyms I've been to). The pads on the shoulders and back stabilize the user while also making it feel like they are doing a barbell squat. The foot pad is adjustable and eases pressure off of the lower back and knee when performing the squat. You can add a lot of weight to this without the risk of getting hurt (assuming you use correct form, knees over ankles when you squat; you should be able to see your toes!).
Hack - This machine is like a leg press on a 45 degree angle. It has a cushion for your back as well as your shoulders. You can push a lot of weight with this too without it digging into your body. Stand with your legs at an angle like a ladder leaning against a wall. When you squat, your knees should be right on top of your ankles. If this isn't the case, move your feet forwards or backwards.
Smith - This machine can be adjusted to let you do a bench press, lunge, upright row, squat, etc. Basically, it is a barbell that is on a fixed track that can be stopped at height intervals with the twist of your wrist. This is the most like doing a regular squat, bench press, etc. except that you don't waver up and down or side to side since it's on a track. Remember to position those feet so that your knees land on top of your ankles.
Form is key when doing a squat with a free weight or on a machine. If your knees go over your toes, you are putting unnecessary strain on the muscles in your shins and stretching your calves more than necessary. If you've been doing them the wrong way for awhile, squats the right way will seem much more difficult. You will benefit in the long run when your body is correctly aligned.
In health,
Lauren
Saturday, January 22, 2011
186/365 Shoulders for Moving Stuff
Friends and Fitness Enthusiasts,
As you may know, I have recently moved! I can feel it in my shoulders and trapezius muscles that I have.
The point of our muscles is to move our skeleton right? Well, when you lift things up, you should start off by using your legs to give you power. If you need to get the object above waist level, your legs aren't really going to cut it; you've got to use your shoulder and trapezius muscles! The trapezius is that giant kite shaped muscle you see in pictures at the gym. One of its major functions is to elevate the shoulder girdle, something you definitely do if you carry something up the stairs and you're on the bottom half.
An exercise to strengthen your trapezius is this:
1. Stand with feet shoulder width apart. Hold weights, palms facing you wherever your arms normally hang.
2. With your pelvis tucked in, pull the weights up along the front of your body until elbows are parallel to the ground.
3. Slowly return arms back down. Repeat.
Your shoulders will naturally come up when you do this but you don't need to go any farther than parallel to the ground.
Now, you can move from your house/apartment without fear that your shoulders will get sore!
In health,
Lauren
As you may know, I have recently moved! I can feel it in my shoulders and trapezius muscles that I have.
The point of our muscles is to move our skeleton right? Well, when you lift things up, you should start off by using your legs to give you power. If you need to get the object above waist level, your legs aren't really going to cut it; you've got to use your shoulder and trapezius muscles! The trapezius is that giant kite shaped muscle you see in pictures at the gym. One of its major functions is to elevate the shoulder girdle, something you definitely do if you carry something up the stairs and you're on the bottom half.
An exercise to strengthen your trapezius is this:
1. Stand with feet shoulder width apart. Hold weights, palms facing you wherever your arms normally hang.
2. With your pelvis tucked in, pull the weights up along the front of your body until elbows are parallel to the ground.
3. Slowly return arms back down. Repeat.
Your shoulders will naturally come up when you do this but you don't need to go any farther than parallel to the ground.
Now, you can move from your house/apartment without fear that your shoulders will get sore!
In health,
Lauren
Friday, January 21, 2011
185/365 Jump Roping
Friends and Fitness Enthusiasts,
Remember when you were little and jump roping was so much fun? It took not effort at all. Heck, you could even sing songs while you did it! Well, play time isn't over because you can still jump rope and get huge benefits from it.
Jump roping is a high impact, cardio exercise that will leave your calves burning and face sweating. You'll also be working out your core as well as your eye-hand coordination (my elementary school PE teacher always said that if you could jump rope well, you can probably drive well, hooray!). The only downside to jumping rope is the punishment from the rope you get if you don't jump over it.
Your game plan is to jump rope for 30 seconds. I know that doesn't seem like a long time but, I think you'll be thanking me after you try it. The goal is to jump quick and short; your feet should barely leave the floor. You can jump rope in front of a mirror to check your form. Once you get good (no mess ups), build it up to 1 minute then up to 5 minutes; you don't need to restart the clock if you mess up when the duration gets longer. If that starts to get easy, you can do the tricks the kids do like jumping rope backwards, crossing your arms in front, double jumping, triple jumping, etc.
Jump ropes are fun so go and have a great heart pumping, sweaty time!
In health,
Lauren
Remember when you were little and jump roping was so much fun? It took not effort at all. Heck, you could even sing songs while you did it! Well, play time isn't over because you can still jump rope and get huge benefits from it.
Jump roping is a high impact, cardio exercise that will leave your calves burning and face sweating. You'll also be working out your core as well as your eye-hand coordination (my elementary school PE teacher always said that if you could jump rope well, you can probably drive well, hooray!). The only downside to jumping rope is the punishment from the rope you get if you don't jump over it.
Your game plan is to jump rope for 30 seconds. I know that doesn't seem like a long time but, I think you'll be thanking me after you try it. The goal is to jump quick and short; your feet should barely leave the floor. You can jump rope in front of a mirror to check your form. Once you get good (no mess ups), build it up to 1 minute then up to 5 minutes; you don't need to restart the clock if you mess up when the duration gets longer. If that starts to get easy, you can do the tricks the kids do like jumping rope backwards, crossing your arms in front, double jumping, triple jumping, etc.
Jump ropes are fun so go and have a great heart pumping, sweaty time!
In health,
Lauren
Thursday, January 20, 2011
184/365 Aye Aye Captain!
Friends and Fitness Enthusiasts,
The rectus abdominis muscle originates at your pubis and is inserted in your ribs. What does this mean for you? Your muscles contract from insertion to origin which means that when you do crunches, you are bringing your chest to your knees. Concentric contractions like this are not the only ways you can work your abdominals. You can also work them eccentrically by doing the Captain's Chair exercise.
1. Rest forearms on arm pads and back against cushion. You can also grip a bar overhead.
2. Hold body up by pressing weight into arm cushions, keep shoulders down. If you're holding a bar, steady yourself.
3. Hang legs straight down. Slowly, bring knees up. To make it more difficult, keep legs straight and hinge from the hips.
4. Slowly, bring knees/legs down into starting position.
This exercise will work your hip flexors when you bring your knees up and your abdominals when you bring your knees down.
In health,
Lauren
The rectus abdominis muscle originates at your pubis and is inserted in your ribs. What does this mean for you? Your muscles contract from insertion to origin which means that when you do crunches, you are bringing your chest to your knees. Concentric contractions like this are not the only ways you can work your abdominals. You can also work them eccentrically by doing the Captain's Chair exercise.
2. Hold body up by pressing weight into arm cushions, keep shoulders down. If you're holding a bar, steady yourself.
3. Hang legs straight down. Slowly, bring knees up. To make it more difficult, keep legs straight and hinge from the hips.
4. Slowly, bring knees/legs down into starting position.
This exercise will work your hip flexors when you bring your knees up and your abdominals when you bring your knees down.
In health,
Lauren
Wednesday, January 19, 2011
183/365 Make Life More Active
Friends and Fitness Enthusiasts,
In everything we do, we can choose to do it more actively. For instance, if we're taking the stairs, we can run up them or take them two at a time. If you have to take groceries inside, you could do lunges with them or hold them over your head (just don't drop it!). If you have to pick something up from the floor, you can do a Burpee to get it.
These are just tiny ways to bring your heart rate up and work those muscles. I feel that if you do things more actively then it promotes that active lifestyle you hope to attain.
In health,
Lauren
In everything we do, we can choose to do it more actively. For instance, if we're taking the stairs, we can run up them or take them two at a time. If you have to take groceries inside, you could do lunges with them or hold them over your head (just don't drop it!). If you have to pick something up from the floor, you can do a Burpee to get it.
These are just tiny ways to bring your heart rate up and work those muscles. I feel that if you do things more actively then it promotes that active lifestyle you hope to attain.
In health,
Lauren
Tuesday, January 18, 2011
182/365 Skeet Shooting
Friends and Fitness Enthusiasts,
"Pull!" *pow* "Aww"
That was the most common sounds heard when my family and I went skeet shooting at Amelia Shotgun Sports. Most of us had never been shooting before. Though I have gone with Kelby, this was a little different. Usually Kelby gives me a light gun, the kind that he used when he was little. This time, the shotgun we used was large and heavy and left us a little sore the next morning.
Skeet Shooting is in fact a sport. You've got to have strength (upper body), control, and incredible focus. Good form is also important so that you absorb the recoil properly; into the pocket between your shoulder and your chest, medial to your armpit. The place we went had us walk around the field to different stalls to shoot from. It's not a cardiovascular workout but it challenges your mental focus and endurance. It was a lot of fun and I recommend it if you've never been.
In health,
Lauren
"Pull!" *pow* "Aww"
That was the most common sounds heard when my family and I went skeet shooting at Amelia Shotgun Sports. Most of us had never been shooting before. Though I have gone with Kelby, this was a little different. Usually Kelby gives me a light gun, the kind that he used when he was little. This time, the shotgun we used was large and heavy and left us a little sore the next morning.
Skeet Shooting is in fact a sport. You've got to have strength (upper body), control, and incredible focus. Good form is also important so that you absorb the recoil properly; into the pocket between your shoulder and your chest, medial to your armpit. The place we went had us walk around the field to different stalls to shoot from. It's not a cardiovascular workout but it challenges your mental focus and endurance. It was a lot of fun and I recommend it if you've never been.
In health,
Lauren
Monday, January 17, 2011
181/365 Stand on Your Head
Friends and Fitness Enthusiasts,
Remember when you first learned how to do a 3-point headstand when you were little? Well, there's more to it than looking silly.
There are inversion boots and inversion tables that can get you to the desired upside down position. And why is being upside down something you want? For most of the day you are standing or sitting; blood is constantly working against gravity to get to your brain and your heart. By going upside down, you assist your vascular system to get re-oxygenated. There are other health claims that come with it but since I couldn't find much research supporting it. You can find comprehensive instructions here: (http://www.yogajournal.com/poses/481)
Also on this site you will find directions for doing the headstand or Salamba Sirsasana If you've never done this before, I highly recommend doing the beginner version. Once you master this pose, it's a lot of fun and feels so empowering. Yoga Journal recommends that you start off at 10 seconds, work up to 3 minutes, and eventually 5 minutes.
Practice your headstands with confidence. Make sure that you hold the weight of your body in your shoulders and arms, not on your head.
In health,
Lauren
Remember when you first learned how to do a 3-point headstand when you were little? Well, there's more to it than looking silly.
There are inversion boots and inversion tables that can get you to the desired upside down position. And why is being upside down something you want? For most of the day you are standing or sitting; blood is constantly working against gravity to get to your brain and your heart. By going upside down, you assist your vascular system to get re-oxygenated. There are other health claims that come with it but since I couldn't find much research supporting it. You can find comprehensive instructions here: (http://www.yogajournal.com/poses/481)
Also on this site you will find directions for doing the headstand or Salamba Sirsasana If you've never done this before, I highly recommend doing the beginner version. Once you master this pose, it's a lot of fun and feels so empowering. Yoga Journal recommends that you start off at 10 seconds, work up to 3 minutes, and eventually 5 minutes.
Practice your headstands with confidence. Make sure that you hold the weight of your body in your shoulders and arms, not on your head.
In health,
Lauren
Sunday, January 16, 2011
180/365 Bikram Yoga Update
Friends and Fitness Enthusiasts,
Today I went to Bikram Yoga at Radiance Bikram Yoga with Kathleen and her boyfriend Tim and boy was it tough! The class was in fact composed of 26 poses; we repeated each pose 2 times for an intense 90 minute class. I am used to yoga classes that start with a Sun Salutation and build off from that. Bikram Yoga was totally different than the kind of yoga I did in my practice previously.
The instructor and owner of the studio had us arrange ourselves with the most experienced yogis in the front and the newbies in the back so that we had an example to model. She verbally instructed us on how to get into each pose, when to breathe, and when to take water breaks (believe me, we needed them). After 90 minutes, I was hot, sweaty, stretched, worked, and refreshed.
In conclusion, I enjoyed my first Bikram Yoga class (thanks Kathleen!) and hope to do it again soon. As with any yoga, your practice will get better the more you practice. Yoga isn't one of those things that you can pick up easily. You've got to practice in order to get better. In Bikram, you always do the same 26 poses. They are all very challenging but not impossible. My sister has done 9 classes and should be up there in the front. She has improved in just 9 sessions because she's stuck to it. Last thing, stay hydrated and be sure to eat something salty or with electrolytes afterwards because you will have sweat a lot during class!
In health,
Lauren
Today I went to Bikram Yoga at Radiance Bikram Yoga with Kathleen and her boyfriend Tim and boy was it tough! The class was in fact composed of 26 poses; we repeated each pose 2 times for an intense 90 minute class. I am used to yoga classes that start with a Sun Salutation and build off from that. Bikram Yoga was totally different than the kind of yoga I did in my practice previously.
The instructor and owner of the studio had us arrange ourselves with the most experienced yogis in the front and the newbies in the back so that we had an example to model. She verbally instructed us on how to get into each pose, when to breathe, and when to take water breaks (believe me, we needed them). After 90 minutes, I was hot, sweaty, stretched, worked, and refreshed.
In conclusion, I enjoyed my first Bikram Yoga class (thanks Kathleen!) and hope to do it again soon. As with any yoga, your practice will get better the more you practice. Yoga isn't one of those things that you can pick up easily. You've got to practice in order to get better. In Bikram, you always do the same 26 poses. They are all very challenging but not impossible. My sister has done 9 classes and should be up there in the front. She has improved in just 9 sessions because she's stuck to it. Last thing, stay hydrated and be sure to eat something salty or with electrolytes afterwards because you will have sweat a lot during class!
In health,
Lauren
Saturday, January 15, 2011
179/365 The Muscle of Brussels Sprouts
Friends and Fitness Enthusiasts,
I always thought I didn't like Brussels sprouts but I think it came from some movie I watched when I was a kid. One day, my friend Allison made an incredible dish of steamed and sautéed Brussels sprouts with carrots and celery. It was delicious and totally changed my perception of Brussels sprouts.
So, why should we add this into our diet? It's a cruciferous vegetable like broccoli and cauliflower. They are thought to be beneficial in three systems: the body's detox system, its antioxidant system, and its inflammatory/anti-inflammatory system. Brussels sprouts are high in vitamins K, C, A, and folate. They offer cancer protection from their large glucosinolate content, a phytonutrient that is the chemical starting point for a variety of cancer-protective substances.
Fun fact: Brussels sprouts are named after the city in Belgium where they are thought to have originated.
In health,
Lauren
I always thought I didn't like Brussels sprouts but I think it came from some movie I watched when I was a kid. One day, my friend Allison made an incredible dish of steamed and sautéed Brussels sprouts with carrots and celery. It was delicious and totally changed my perception of Brussels sprouts.
So, why should we add this into our diet? It's a cruciferous vegetable like broccoli and cauliflower. They are thought to be beneficial in three systems: the body's detox system, its antioxidant system, and its inflammatory/anti-inflammatory system. Brussels sprouts are high in vitamins K, C, A, and folate. They offer cancer protection from their large glucosinolate content, a phytonutrient that is the chemical starting point for a variety of cancer-protective substances.
Fun fact: Brussels sprouts are named after the city in Belgium where they are thought to have originated.
In health,
Lauren
Friday, January 14, 2011
178/365 Stair Stepper
Friends and Fitness Enthusiasts,
You've seen it at the gym. You've heard it grinding away, demanding it's user to take one step right after the other. What is it? The stair stepper!
I know this machine can be intimidating but, it is an incredible exercise that can be addicting. It of course an activity of daily living (ADL) that you will be doing throughout life. If you feel winded when you go up a flight of stairs, why not practice getting better at it? Plus you never know when you'll find yourself in an action movie like scenario where you'll have to race your way to safety on the top of a roof and the elevators are out of service. It's also a way to break up the monotony of treadmills and ellipticals that you can feel within minutes.
You can start out with your usual cardio for 20 min then finish it off with 10 minutes on the stair stepper or do the reverse. Later you can switch it up to 50/50 then maybe a day on your usual card then a day on the stair stepper. Interval work outs to come...
In health,
Lauren
You've seen it at the gym. You've heard it grinding away, demanding it's user to take one step right after the other. What is it? The stair stepper!
I know this machine can be intimidating but, it is an incredible exercise that can be addicting. It of course an activity of daily living (ADL) that you will be doing throughout life. If you feel winded when you go up a flight of stairs, why not practice getting better at it? Plus you never know when you'll find yourself in an action movie like scenario where you'll have to race your way to safety on the top of a roof and the elevators are out of service. It's also a way to break up the monotony of treadmills and ellipticals that you can feel within minutes.
You can start out with your usual cardio for 20 min then finish it off with 10 minutes on the stair stepper or do the reverse. Later you can switch it up to 50/50 then maybe a day on your usual card then a day on the stair stepper. Interval work outs to come...
In health,
Lauren
Thursday, January 13, 2011
177/365 Be Wary of Fat Substitutes
Friends and Fitness Enthusiasts,
According to the American Heart Association, fat substitutes are "ingredients that mimic one or more of the roles of fat in a food. " Common ones are these:
http://www.faqs.org/nutrition/images/nwaz_01_img0095.jpg
From what I understand, fat substitutes are meant to mimic the sensory effects of real fat. Production began on these fat substitutes when people became concerned about heart disease and how much fat they were consuming. They demanded something that could taste just as good as fat without the detrimental effects. Some are used because they are stable even when heated. Some are used because they work better for liquids.
Though I understand that fat intake is a legitimate concern, it is also something not to be afraid of and something that is in your control. We are recommended to have 30% of our diet come from fat, any more and any less has shown to be deleterious; trans and saturated fat are to be avoided. I don't believe in using something fake because you can't control your eating habits; I choose butter over margarine. Also, there has been research indicating that people who eat fat substitutes still crave real fat thereby consuming more calories than they intended to.
So, don't be afraid of consuming fat. You should definitely be conscious. Don't go crazy with the bacon, leche flan, pork rinds, junk food etc. but you are absolutely allowed to enjoy a sumptuous, creamy sauce on salmon or chocolate gelato.
In health,
Lauren
According to the American Heart Association, fat substitutes are "ingredients that mimic one or more of the roles of fat in a food. " Common ones are these:
http://www.faqs.org/nutrition/images/nwaz_01_img0095.jpgFrom what I understand, fat substitutes are meant to mimic the sensory effects of real fat. Production began on these fat substitutes when people became concerned about heart disease and how much fat they were consuming. They demanded something that could taste just as good as fat without the detrimental effects. Some are used because they are stable even when heated. Some are used because they work better for liquids.
Though I understand that fat intake is a legitimate concern, it is also something not to be afraid of and something that is in your control. We are recommended to have 30% of our diet come from fat, any more and any less has shown to be deleterious; trans and saturated fat are to be avoided. I don't believe in using something fake because you can't control your eating habits; I choose butter over margarine. Also, there has been research indicating that people who eat fat substitutes still crave real fat thereby consuming more calories than they intended to.
So, don't be afraid of consuming fat. You should definitely be conscious. Don't go crazy with the bacon, leche flan, pork rinds, junk food etc. but you are absolutely allowed to enjoy a sumptuous, creamy sauce on salmon or chocolate gelato.
In health,
Lauren
Wednesday, January 12, 2011
176/365 Shovel and Flow
Friends and Fitness Enthusiasts,
Oh snow, get your shovels ready, it's about to go down!
Old Man Winter is coming to a town near you if he hasn't hit already. You can get a serious workout while you clear your driveway; you can also get very hurt if you shovel incorrectly. Here are some tips:
- Bend with your knees: Keep your back straight as you squat down. When you stand back up to dump your snow, power up through your legs
- Twist from the hips. As with throwing a punch, twist with your hips. If you only twist from your shoulders, you'll most likely wrench your lower back; it's all connected folks.
- Use gravity to dig your shovel into the snow. You're already doing a lot of work, you don't need to exert more. Plus, if you actively dig your shovel, you will probably lose your form of bending the knees to get your shovel down there.
- Dump the snow off your shovel by tossing it not by twisting your wrists. Snow is heavy and your supinators and pronators can only do so much. If you're not trained, you might hurt yourself.
- Don't forget to breathe and rehydrate. Remember your balaclava to protect your lungs from the harsh cold. Drink water!
Shoveling is a physical activity where correct form is key. Show Old Man Winter that he's got nothing on you.
In health,
Lauren
Oh snow, get your shovels ready, it's about to go down!
Old Man Winter is coming to a town near you if he hasn't hit already. You can get a serious workout while you clear your driveway; you can also get very hurt if you shovel incorrectly. Here are some tips:
- Bend with your knees: Keep your back straight as you squat down. When you stand back up to dump your snow, power up through your legs
- Twist from the hips. As with throwing a punch, twist with your hips. If you only twist from your shoulders, you'll most likely wrench your lower back; it's all connected folks.
- Use gravity to dig your shovel into the snow. You're already doing a lot of work, you don't need to exert more. Plus, if you actively dig your shovel, you will probably lose your form of bending the knees to get your shovel down there.
- Dump the snow off your shovel by tossing it not by twisting your wrists. Snow is heavy and your supinators and pronators can only do so much. If you're not trained, you might hurt yourself.
- Don't forget to breathe and rehydrate. Remember your balaclava to protect your lungs from the harsh cold. Drink water!
Shoveling is a physical activity where correct form is key. Show Old Man Winter that he's got nothing on you.
In health,
Lauren
Tuesday, January 11, 2011
175/365 A Happy Relationship with Food
Friends and Fitness Enthusiasts,
I know that I have offered lots of advice about foods you ought to add into your meal and tactics for eating healthfully. On my megabus ride up to Massachusetts, I decided to read Consumed: Why Americans Hate, Love, and Fear Food by Michelle Stacey, a book I found in my sister's book shelf. The book discusses how food trends start, how heavily advertising and marketing are involved, and how we can have a happy relationship with food. This caused me to look at the ways I view food and how I have framed it for you, my readers.
First and foremost, food should be about pleasure and enjoyment. Certainly food provides nutrition and energy for our daily function. However food is more than fuel; it is an icebreaker, a comfort, a pleasure, and a gift. My purpose for writing about foods is to invite you to try things you may not have otherwise. I write recipes so that you can take these foods and make them part of your diet through tasty meals. I offer tips for how to control your eating habits so that you can learn to eat quality, great tasting food and appreciate just a small quantity of it. It is possible for food to be healthy and delicious. You should also let yourself indulge. However, when I say indulge I mean in a very fine dessert; something crafted with expertise, not a mass produced rectangle of sugar and mystery ingredients. Food you eat should be real and enjoyed with delight.
Clearly I enjoyed this book; I recommend it and will most likely drop quotes from it in the future. It's helping me keep in check my own relationship with food.
In health,
Lauren
I know that I have offered lots of advice about foods you ought to add into your meal and tactics for eating healthfully. On my megabus ride up to Massachusetts, I decided to read Consumed: Why Americans Hate, Love, and Fear Food by Michelle Stacey, a book I found in my sister's book shelf. The book discusses how food trends start, how heavily advertising and marketing are involved, and how we can have a happy relationship with food. This caused me to look at the ways I view food and how I have framed it for you, my readers.
First and foremost, food should be about pleasure and enjoyment. Certainly food provides nutrition and energy for our daily function. However food is more than fuel; it is an icebreaker, a comfort, a pleasure, and a gift. My purpose for writing about foods is to invite you to try things you may not have otherwise. I write recipes so that you can take these foods and make them part of your diet through tasty meals. I offer tips for how to control your eating habits so that you can learn to eat quality, great tasting food and appreciate just a small quantity of it. It is possible for food to be healthy and delicious. You should also let yourself indulge. However, when I say indulge I mean in a very fine dessert; something crafted with expertise, not a mass produced rectangle of sugar and mystery ingredients. Food you eat should be real and enjoyed with delight.
Clearly I enjoyed this book; I recommend it and will most likely drop quotes from it in the future. It's helping me keep in check my own relationship with food.
In health,
Lauren
Monday, January 10, 2011
174/365 Winter Sports
Friends and Fitness Enthusiasts,
As some of you may know, I will be relocating within this month to Massachusetts for a job working as a Health and Wellness Coach. What does this mean? Clam chowder, the Patriots, Boston, tea parties, and SKIING!!
I have been skiing with my family since I was a kid. There is nothing like carving down a mountain of fresh, powdery snow. Skiing is definitely easier to pick up than snowboarding though I suggest that if you want to snowboard, don't learn how to ski first. Most winter sport resorts offer lessons and a nice variety of beginner slopes on which to practice. Both sports will work your legs, core, and concentration. When you take a break, be sure to drink plenty of water. You won't realize that you've perspired since the air is dry on the mountain top. Water will never have tasted so good.
As far as gear goes, be sure to wear a wicking layer closet to your skin then several warm layers on top. Long underwear, Kozy Tech Tights from lululemon, and other warm tights will keep you warm underneath your waterproof pants. Of course you should also wear goggles, a jacket, thick wicking songs, a balaclava or other mouth/nasal cover, and gloves.
Skiing and snowboarding can come to be an expensive hobby. If you start to really get into the sport, I think your priority is good winter gear to stay warm while you shoop down the mountain then getting the boots and board/skis. Skiing, how I've missed you! There is no thrill like it. Also, always be safe; don't be a reckless, stay in control.
In health,
Lauren
As some of you may know, I will be relocating within this month to Massachusetts for a job working as a Health and Wellness Coach. What does this mean? Clam chowder, the Patriots, Boston, tea parties, and SKIING!!
I have been skiing with my family since I was a kid. There is nothing like carving down a mountain of fresh, powdery snow. Skiing is definitely easier to pick up than snowboarding though I suggest that if you want to snowboard, don't learn how to ski first. Most winter sport resorts offer lessons and a nice variety of beginner slopes on which to practice. Both sports will work your legs, core, and concentration. When you take a break, be sure to drink plenty of water. You won't realize that you've perspired since the air is dry on the mountain top. Water will never have tasted so good.
As far as gear goes, be sure to wear a wicking layer closet to your skin then several warm layers on top. Long underwear, Kozy Tech Tights from lululemon, and other warm tights will keep you warm underneath your waterproof pants. Of course you should also wear goggles, a jacket, thick wicking songs, a balaclava or other mouth/nasal cover, and gloves.
Skiing and snowboarding can come to be an expensive hobby. If you start to really get into the sport, I think your priority is good winter gear to stay warm while you shoop down the mountain then getting the boots and board/skis. Skiing, how I've missed you! There is no thrill like it. Also, always be safe; don't be a reckless, stay in control.
In health,
Lauren
Sunday, January 9, 2011
173/365 Need Food Inspiration?
Friends and Fitness Enthusiasts,
My friend Allison showed me a lovely foodie blog called food52. It's a fun place to find creative recipes from cooks and other food loving friends. As with any recipe, you want to read the ingredients first. If something is asking for shortening, stay away and find an alternative. If it is asking for an absurd amount of sugar, like more than 2 cups, cut it down to 1.5 cups; it will taste just as good and not get you closer to having diabetes. You can always add more vegetables and subtract meat from entrees. Peel the skin and fat off of meat when possible. Skim the fat off of leftovers when you can.
In health,
Lauren
My friend Allison showed me a lovely foodie blog called food52. It's a fun place to find creative recipes from cooks and other food loving friends. As with any recipe, you want to read the ingredients first. If something is asking for shortening, stay away and find an alternative. If it is asking for an absurd amount of sugar, like more than 2 cups, cut it down to 1.5 cups; it will taste just as good and not get you closer to having diabetes. You can always add more vegetables and subtract meat from entrees. Peel the skin and fat off of meat when possible. Skim the fat off of leftovers when you can.
In health,
Lauren
Saturday, January 8, 2011
172/365 Give Your Intervals a Tune Up
Friends and Fitness Enthusiasts,
Music is a fun way to interval train. Make a playlist of your favorite songs to work out to. If the song goes slow on one part and fast on others, turn it into an interval. You can run for the slow parts then sprint for the fast ones. You could add an incline on the refrain. It's like Fartlek training to Fergie. For example, let's use this awesome hit by the Black Eyed Peas called "The Time (Dirty Bit)."
You could run when the guys are rapping, walk when Fergie sings, then sprint when the awesome no-lyrics part plays. It's just an idea and something you could easily figure out with your favorite tunes. It's a fun way to pass the time. After 5 songs you're already at 20 minutes! 6 songs and you're done. I've seen this done in spinning classes as well.
In health,
Lauren
Music is a fun way to interval train. Make a playlist of your favorite songs to work out to. If the song goes slow on one part and fast on others, turn it into an interval. You can run for the slow parts then sprint for the fast ones. You could add an incline on the refrain. It's like Fartlek training to Fergie. For example, let's use this awesome hit by the Black Eyed Peas called "The Time (Dirty Bit)."
You could run when the guys are rapping, walk when Fergie sings, then sprint when the awesome no-lyrics part plays. It's just an idea and something you could easily figure out with your favorite tunes. It's a fun way to pass the time. After 5 songs you're already at 20 minutes! 6 songs and you're done. I've seen this done in spinning classes as well.
In health,
Lauren
Friday, January 7, 2011
171/365 Work Your Jelly with New Jams, A Blog for You
Friends and Fitness Enthusiasts,
Music is evocative. It gets us pumped, it chills us out, music sets the tone for our mood. Like myself, I'm sure you enjoy some good jams to work out to. Enter my friend Sevan's blog.
Sevan is a music maven; her specialties are dance and indie music. Check out her blog for some new sounds to psych you up for the gym, for a walk, or for an impromptu dance party and a laugh, she's a riot.
Right now my favorite songs:
Music is a way to keep you moving and motivated through your workout.
In health,
Lauren
Music is evocative. It gets us pumped, it chills us out, music sets the tone for our mood. Like myself, I'm sure you enjoy some good jams to work out to. Enter my friend Sevan's blog.
Sevan is a music maven; her specialties are dance and indie music. Check out her blog for some new sounds to psych you up for the gym, for a walk, or for an impromptu dance party and a laugh, she's a riot.
Right now my favorite songs:
Music is a way to keep you moving and motivated through your workout.
In health,
Lauren
Thursday, January 6, 2011
170/365 Row Row Your Indoor Boat
Friends and Fitness Enthusiasts,
Have you ever seen those rowing machines at the gym that the Crew kids used back in high school? Were you thinking, "There's no way I'm getting on there. I won't know what to do."? Me too!
To empower us all to use this machine, here's a video (that was approved by my rower friend Anthony) to help:
Though your buns may get numb from sitting, this is a great work out for your legs, back, core, shoulders, and biceps. You will burn lots of calories doing this low impact exercise that still moves your joints through a large range of motion. For a more comprehensive list check out Concept2, a respected indoor rowing machine company. When you get the gumption to row indoors, only put your resistance at 3 or 4; this is about the equivalent resistance you will find if you ever row on the water, anything more than that is unnecessary.
Happy rowing!
In health,
Lauren
Have you ever seen those rowing machines at the gym that the Crew kids used back in high school? Were you thinking, "There's no way I'm getting on there. I won't know what to do."? Me too!
To empower us all to use this machine, here's a video (that was approved by my rower friend Anthony) to help:
Though your buns may get numb from sitting, this is a great work out for your legs, back, core, shoulders, and biceps. You will burn lots of calories doing this low impact exercise that still moves your joints through a large range of motion. For a more comprehensive list check out Concept2, a respected indoor rowing machine company. When you get the gumption to row indoors, only put your resistance at 3 or 4; this is about the equivalent resistance you will find if you ever row on the water, anything more than that is unnecessary.
Happy rowing!
In health,
Lauren
Wednesday, January 5, 2011
169/365 Television to Keep Track of Time
Friends and Fitness Enthusiasts,
If you have a hard time staying on a treadmill or other cardio machine and you enjoy watching television programs, you're in luck! Technology has worked its way into fitness facilities everywhere. As I'm sure you know, TV programs go from 30 minutes to an hour (or 2 if you watch The Biggest Loser). This is the perfect amount of time to work on your cardio! You could even pop in a movie or watch something on your laptop if you have cardio equipment at home.
I know cardio machines can be a pain but, working on your cardiovascular endurance is important for all of us. You only have one heart and you've got to keep it pumping for the next 70-80 years. Exercising your heart will keep your body running now and in the long run.
In health,
Lauren
If you have a hard time staying on a treadmill or other cardio machine and you enjoy watching television programs, you're in luck! Technology has worked its way into fitness facilities everywhere. As I'm sure you know, TV programs go from 30 minutes to an hour (or 2 if you watch The Biggest Loser). This is the perfect amount of time to work on your cardio! You could even pop in a movie or watch something on your laptop if you have cardio equipment at home.
I know cardio machines can be a pain but, working on your cardiovascular endurance is important for all of us. You only have one heart and you've got to keep it pumping for the next 70-80 years. Exercising your heart will keep your body running now and in the long run.
In health,
Lauren
Tuesday, January 4, 2011
168/365 Kickboxing
Friends and Fitness Enthusiasts,
Jab-jab-hook! Jab-jab-hook! Knee-up, front-kick! Knee-up, front-kick! Sound familiar? Welcome to kickboxing.
Kickboxing can mean self-defense, general fitness, or a contact sport. The kind I will discuss is general fitness. Kickboxing is a cardiovascular exercise that keeps your heart rate up the whole time.Your movements in kickboxing have to be quick so that you can be ready for the next thing. You will learn the different kinds of kicks and punches and how to move your body to make these effective should you have to defend yourself. For example, your jabs, hooks, and uppercuts will get their power from your hips.
After a class, you will definitely feel that you have worked your legs, hips, buns, core, and shoulders. You will also work on balance, coordination, and flexibility. Kickboxing classes are a lot of fun. You get to yell and punch invisible opponents. By the end you won't even realize how many calories you've burned.
In health,
Lauren
Jab-jab-hook! Jab-jab-hook! Knee-up, front-kick! Knee-up, front-kick! Sound familiar? Welcome to kickboxing.
Kickboxing can mean self-defense, general fitness, or a contact sport. The kind I will discuss is general fitness. Kickboxing is a cardiovascular exercise that keeps your heart rate up the whole time.Your movements in kickboxing have to be quick so that you can be ready for the next thing. You will learn the different kinds of kicks and punches and how to move your body to make these effective should you have to defend yourself. For example, your jabs, hooks, and uppercuts will get their power from your hips.
After a class, you will definitely feel that you have worked your legs, hips, buns, core, and shoulders. You will also work on balance, coordination, and flexibility. Kickboxing classes are a lot of fun. You get to yell and punch invisible opponents. By the end you won't even realize how many calories you've burned.
In health,
Lauren
Monday, January 3, 2011
167/365 Do You Jiu Jitsu?
Friends and Fitness Enthusiasts,
Kelby went with me to check out this Brazilian Jiu Jitsu studio near us.
The purpose of jiu jitsu is to teach you how to get yourself into the best position to stop your assailant from fighting you. It's about using leverage, grappling, and striking techniques against your opponent. Most of the work you will do is on the ground since most fights end up on the ground. Jiu jitsu is not meant to teach you how to get into fights, rather, how to avoid them or stop them.
The sensi gave us a brief history and description of the major positions you will find yourself when doing jiu jitsu. We warmed up with the other students and later got to roll around on the mat; our goal was to manipulate our partner to get out of the clutches of their legs, their guard. Today I am feeling sore. You use different muscles in jiu jitsu than you do in other exercises.
This particular studio wasn't a good fit for me for personal reasons. Due to the rising interest in UFC and MMA, this jiu jitsu studio seemed to be geared towards that, the fighting aspect of jiu jitsu. If you are interested in those things, give jiu jitsu a try. If you've done wrestling, karate, tae kwon do, etc. in the past, give jiu jitsu a try to get back in the swing of things. If you've never done martial arts of any kind, I would suggest finding a traditional jiu jitsu, not Brazilian, studio.
In health,
Lauren
PS: The yogadownload.com class I did was great! I thought it was fun, convenient, and informative since there was a PDF of all the poses available for viewing. The only thing is that most of the videos are audio only. If you are unfamiliar with yoga, definitely go to a class with an instructor to learn the proper form for all the poses.
Kelby went with me to check out this Brazilian Jiu Jitsu studio near us.
The purpose of jiu jitsu is to teach you how to get yourself into the best position to stop your assailant from fighting you. It's about using leverage, grappling, and striking techniques against your opponent. Most of the work you will do is on the ground since most fights end up on the ground. Jiu jitsu is not meant to teach you how to get into fights, rather, how to avoid them or stop them.
The sensi gave us a brief history and description of the major positions you will find yourself when doing jiu jitsu. We warmed up with the other students and later got to roll around on the mat; our goal was to manipulate our partner to get out of the clutches of their legs, their guard. Today I am feeling sore. You use different muscles in jiu jitsu than you do in other exercises.
This particular studio wasn't a good fit for me for personal reasons. Due to the rising interest in UFC and MMA, this jiu jitsu studio seemed to be geared towards that, the fighting aspect of jiu jitsu. If you are interested in those things, give jiu jitsu a try. If you've done wrestling, karate, tae kwon do, etc. in the past, give jiu jitsu a try to get back in the swing of things. If you've never done martial arts of any kind, I would suggest finding a traditional jiu jitsu, not Brazilian, studio.
In health,
Lauren
PS: The yogadownload.com class I did was great! I thought it was fun, convenient, and informative since there was a PDF of all the poses available for viewing. The only thing is that most of the videos are audio only. If you are unfamiliar with yoga, definitely go to a class with an instructor to learn the proper form for all the poses.
Sunday, January 2, 2011
166/365 Practicing Yoga through your PC (or Mac)
Friends and Fitness Enthusiasts,
So in my quest to becoming a yogi I have realized that I am but a poor, unemployed (hopefully not for long) recent college graduate. Perhaps joining a studio or gym is not the best option for people like me at the moment. Thankfully, we have the internet. Though sometimes the internet can take over our lives and our time to exercise or sleep, there are some gems.
YogaDownload is a way that you can add yoga into your day through your computer. You can either pay for online yoga class ala carte or have a subscription. You can also choose to stream your video or download it and keep it forever (or as long as your trusty computer will let you). The price of a class through this site is loads cheaper than one in a studio. The downsides are that you don't receive personal attention that a live instructor can give you to ensure that you are safe and performing the poses correctly and the lack of the yogi community when practicing.
I think that if you already have a strong base yoga practice, this is a convenient way to bring yoga wherever you go. If you are starting out your practice, I recommend that you attend a class with a live teacher so you can really learn the basics first.
I'm going to try a Power Yoga class today and let you know how it goes tomorrow.
In health,
Lauren
So in my quest to becoming a yogi I have realized that I am but a poor, unemployed (hopefully not for long) recent college graduate. Perhaps joining a studio or gym is not the best option for people like me at the moment. Thankfully, we have the internet. Though sometimes the internet can take over our lives and our time to exercise or sleep, there are some gems.
YogaDownload is a way that you can add yoga into your day through your computer. You can either pay for online yoga class ala carte or have a subscription. You can also choose to stream your video or download it and keep it forever (or as long as your trusty computer will let you). The price of a class through this site is loads cheaper than one in a studio. The downsides are that you don't receive personal attention that a live instructor can give you to ensure that you are safe and performing the poses correctly and the lack of the yogi community when practicing.
I think that if you already have a strong base yoga practice, this is a convenient way to bring yoga wherever you go. If you are starting out your practice, I recommend that you attend a class with a live teacher so you can really learn the basics first.
I'm going to try a Power Yoga class today and let you know how it goes tomorrow.
In health,
Lauren
Saturday, January 1, 2011
165/365 Happy New Year!
Friends and Fitness Enthusiasts,
Welcome to the year 2011! In case you haven't already made your new year's resolutions, here is some of mine from which to get inspiration. I'm definitely not saying that yours has to be like mine, I just wanted to share. Also, here's some advice from my 11 year old self: keep making extreme goals and fulfilling them. The list I have here may not be extreme to you but to do them all would be extremely awesome to me. Enjoy and Happy New Year!!
- Beat my 10K personal record (PR)
- Participate in at least 3 races of any distance
- Take kickboxing or some martial arts class
- Become or work on becoming a yogi starting with 1 session/week
The extent to which I complete these goals is entirely up to me. This is just the minimum that I would like to get done in the fitness realm of my life. Good luck in your endeavors!
In health,
Lauren
Welcome to the year 2011! In case you haven't already made your new year's resolutions, here is some of mine from which to get inspiration. I'm definitely not saying that yours has to be like mine, I just wanted to share. Also, here's some advice from my 11 year old self: keep making extreme goals and fulfilling them. The list I have here may not be extreme to you but to do them all would be extremely awesome to me. Enjoy and Happy New Year!!
- Beat my 10K personal record (PR)
- Participate in at least 3 races of any distance
- Take kickboxing or some martial arts class
- Become or work on becoming a yogi starting with 1 session/week
The extent to which I complete these goals is entirely up to me. This is just the minimum that I would like to get done in the fitness realm of my life. Good luck in your endeavors!
In health,
Lauren
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