HEALTH & FITNESS DREAMS

What “fitness feat” have you always wanted to accomplish? I think we all have something in mind, a seemingly insurmountable task that we just wish, for whatever reason, we could do. You see other people accomplish it with ease, and you secretly wish that you were them—even just for a minute—to know what it feels like.

Writer Richard Bach says, “You’re never given a wish without also being given the power to make it true. You may have to work for it, however.”

Eleanor Roosevelt once said, “The future belongs to those who believe in the beauty of their dreams.”

-The world’s movers and shakers are those who believed in their dreams and persevered until they manifested what they have dreamt about.

-Envision your dream and see by your heart’s eyes how it can change the world and have a huge impact on so many lives.

“If you take responsibility for yourself you will develop a hunger to accomplish your dreams.” -Les Brown

-Nothing will feed your hunger for making a difference more than pursuing (Fill in the Blank)

-It will add meaning to your life and make your efforts worthwhile. It will make you wake up every morning with exhilaration and enthusiasm.

As Les Brown says, “You gotta be HUNGRY”

Make a Morning Routine Stick

Simply Genius...........

I lay workout clothes every night before going to bed. 

Weird?

Eh. What’s a girl to do when I wake up with limited time to get ready (shower, brush my teeth, make the bed, feed the most gorgeous dog in the world, check e-mails, blah, blah, blah)? There’s way too much to do in a day, so this trick makes life a little less stressful. Plus!!! It provides an extra push to get my ass to the gym

Fun fact ( I dieeee over this! ): Kim Kardashian has admitted that she sleeps in her gym clothes. I love when she tweeted this: “Is it weird if I sleep in my workout clothes so I can get up early at 6am and work out? It will force me to and save time!”. I mean, that’s real dedication. There really is no excuse with Kim’s trick.

And although I’m not telling anyone to sleep in their Lulu’s, it certainly doesn’t kill you to be prepared.

Trust me…this lil trick works like a charm. Lay some workout swag out tonight so there’s no excuse not to sweat in the AM.

http://theskinnyconfidential.com/

No More Knee Pain Work Out

No-Pain Knees
Patellofemoral Pain Syndrome, or runner’s knee, can often be resolved by strengthening the core and glutes. 

Patellofemoral Pain Syndrome (PFPS), also known as anterior knee pain or runner’s knee, is the single most common form of knee pain, yet it remains the most inexplicable.

Unlike other injuries, it doesn’t involve obvious structural damage to the knee joint. The pain itself, which can range from mild to stabbing, is the condition. This chronic irritation of the nerves under the kneecap is a result of a complex interaction between anatomical and training factors, explains Margarita Sevilla, MD, a sports medicine physician for the Ironman World Championship in Hawaii. “Overuse is often a factor, as is misalignment of the patella in relation to the hips, muscle imbalances and trauma.” Running style may also be a factor; heel strikers have a higher incidence of PFPS.

While you can’t control biomechanical factors that contribute to symptoms, there’s plenty you can do from a training perspective. “In my experience, one of the two main causes of PFPS is excessive use of shoe orthotics,” says Sevilla. “I analyze my runners’ gaits and help them find the right running shoes. And for bikers, it’s very important to have a good bike fit and make sure to use the right pedals. Everyone has different needs.”

The other common cause she points to is weak core and glute muscles. Sevilla recommends seeing a physician to rule out other sources of knee pain, such as meniscus damage or osteoarthritis, but for PFPS, she suggests doing the following exercises four to five times per week to see improvement.

-Monster Walks

Stretch a mini band around your knees.
Bending both knees slightly, take small, lateral steps.
Continue for one minute, switching directions at the 30-second mark. Do three sets.

-Assisted Single-Leg Squats

Face a waist-high railing, grasping it with both hands. (You can also use a suspension trainer.)
Shift your weight onto your left foot.
Keeping your right foot off the ground in front of you, push your butt backward and perform a deep squat on your left leg.
Keeping your torso upright, drive through your left heel to bring your body back to the starting position.
Do three sets of 12 to 15 slow, controlled repetitions.

http://experiencelife.com/article/performance-mouthguards-belly-bulge-homemade-protein-bars-and-knocking-out-knee-pain/

Bend Your Way To A Better Mood

Ever wake up on the wrong side of the bed and allow a bad mood to spoil your day? If you’re nodding yes as you read this, you’re probably not doing enough yoga. (Or maybe you’re not having enough sex…in which case yoga for couples may help you connect with your partner.)

Yoga can help you power through your moodiest moments and leave you feeling empowered, playful, and upbeat. Backbends, in particular, can lead to a release of endorphins, those feel-good neurotransmitters produced by your body to create a feeling of well-being. Here’s a sun salutation that incorporates two lovely backbends to keep you feeling, flexible, upbeat, and full of happiness.

http://blog.womenshealthmag.com/fitness/bend-your-way-to-a-better-mood/

How To Avoid Over Training

The easiest way to meet any wellness goal is to turn effective behaviors into habits by repeating them every day. However, while it may be perfectly safe to eat the right foods every day or get enough sleep every night, daily workouts can be a whole other story. In fact, working out too frequently may actually deter you from reaching your fitness goals.


Why Your Body Needs a Break
One of the biggest workout mistakes is not giving yourself at least one day off a week. “Your ability to move is dictated by your flexibility, alignment, mobility, strength, and your ability to control and coordinate these factors,” says Amy Wunsch, MSPT, head physical therapist at Results Fitness in Newhall, California. Working out too frequently can prevent your muscles from functioning at their full potential.

And when your muscles aren’t functioning at 100%, your metabolism isn’t, either. Because your muscles are largely responsible for burning calories while your body is at rest, tired muscles end up burning fewer calories and less body fat.

Alternating between hard and easy days of training and taking one day off a week is the most effective way to prevent symptoms of overtraining, such as fatigue and fitness plateaus, according to a classic study of endurance athletes that was published in the Journal of Sports Medicine and Physical Fitness. But based on my experience working with athletes of all fitness levels, I’ve found that most people really need to take a break from working out even more frequently than one day a week. Because it takes your muscles 24 to 48 hours to repair themselves after an intense workout, I recommend taking a day off after two days of consecutive workouts.

So what should you do every third day if you’re motivated enough to want to hit the gym daily? I’m not about to advise you to go home and sit on the couch! There’s another solution that will help you maintain your gym-going habit while putting little demand on your body: the rest day tune-up.

This fitness routine features stretches to work out tight muscles or knots and strengthening exercises to rev up your stabilizer muscles, the smaller muscles in your shoulders, back, hips, and knees that are vital for good posture. Tune-ups ultimately help your body recover and set you up for a better performance during your next hard-core workout so you can meet your fitness goals faster—all by taking a “break”.

On the day after working out for two consecutive days: start by foam rolling your entire body by sitting on a foam roller and moving it back and forth over each muscle. Then perform two circuits of the following 10 exercises. In addition to the following, you can also get outside for an easy walk.

The Rest-Day Tune-Up

1. Side-Lying Thoracic Rotation (10 reps on each side)
To loosen the muscles of your middle and upper back: Lie on your left side on the floor, with your hips and knees bent 90 degrees. Straighten both arms in front of you at shoulder height, palms pressed together. Your arm and shoulder should touch the floor. Keeping your left arm and both legs in position, rotate your right arm up and over your body and rotate your torso to the right, until your right hand and upper back are flat on the floor. Hold for 2 seconds, then bring your right arm back to the starting position.Complete the prescribed number of reps, then turn over and do the same number for your other side.

2. Reach, Roll, and Lift (10 reps on each side)
To enhance the mobility of your shoulders and upper back: Kneel down and place your elbows on the floor, allowing your back to round. Your elbows should be bent 90 degrees. Your palms should be flat on the floor. Slide your right hand forward until your arm is straight. Rotate your right palm so that it’s facing up. Raise your right arm as high as you can. Do all your reps, then repeat with your left arm.

3. Half-Kneeling Rotational Chop (10 reps on each side)
Attach a rope handle to the high pulley of a cable station. Kneel down so that your left side faces the weight stack and your right knee is on the floor but your left knee is bent 90 degrees with your left foot flat on the floor. Keep your core braced and pull the rope past your right hip. Bend your left arm and straighten your right arm as you pull the rope down.

4. Standing Hamstring Stretch (60 seconds on each side)
To stretch your hamstrings from both your hip and your knee: Place your right foot on a bench or secure chair. Your right leg should be completely straight; your left leg should be slightly bent. Stand tall with your back naturally arched and place your hands on your hips. Without rounding your lower back, bend at the hips and lower your torso until you feel a comfortable stretch, and hold that position for the prescribed amount of time. Bending your knee more increases the stretch near your hip; keeping it straight increases the stretch at your knee.

5. Sumo Squat to Stand (10 reps)
To loosen your quadriceps, hamstrings, glutes, groin, and lower back: Stand tall with your legs straight and your feet shoulder-width apart. Keeping your legs straight, bend over and grab your toes. (If you need to bend your knees you can, but bend them only as much as necessary.) Without letting go of your toes, lower your body into a squat as you raise your chest and shoulders up. Staying in the squat position, raise your right arm up high and wide. Then raise your left arm. Now stand up.

6. Inchworm (5 reps)
To loosen your thigh, hip, and oblique muscles: Stand tall with your legs straight and bend over and touch the floor. Keeping your legs straight and your core braced, walk your hands forward. Then take tiny steps to walk your feet back to your hands. That’s one repetition. If you can’t reach the floor with your legs straight, bend your knees just enough so you can. As your flexibility improves, try to straighten them a little more.

7. Prone Hip Internal Rotation (10 reps)
To loosen your deep hip muscles: Lie facedown on the floor with your knees together and bent 90 degrees. Without allowing your hips to rise off the floor, lower your feet straight out to the sides as far as you comfortably can. Hold for 1 or 2 seconds, then return to the starting position.

8. Supine Hip Internal Rotation (10 reps)
To loosen the muscles of your inner thighs and hips: Lie faceup on the floor with your knees bent 90 degrees. Your feet should be flat on the floor and about twice shoulder-width apart. Without allowing your feet to move, lower your knees inward as far as you comfortably can. Hold for 1 or 2 seconds, then return to the starting position.

9. Lying Glute Stretch (60 seconds each side)
To loosen your glutes and reduce your likelihood of experiencing lower back pain: Lie faceup on the floor with your knees and hips bent. Cross your left leg over your right so that your left ankle sits across your right thigh. Grab your left knee with both hands and pull it toward the middle of your chest until you feel a comfortable stretch in your glutes.

10. Wall Slide (10 reps)
To enhance the function of your shoulder blades, which can help improve posture and shoulder health: Lean your head, upper back, and butt against the wall. Place your hands and arms against the wall in the “high-five” position, your elbows bent 90 degrees and your upper arms at shoulder height. Keeping your elbows, wrists, and hands pressed into the wall, slide your elbows down toward your sides as far as you can. Squeeze your shoulder blades together and hold for 1 second. Slide your arms back up the wall as high as you can while keeping your hands in contact with the wall. Lower and repeat.

http://blog.womenshealthmag.com/fitness/recovery-exercise/

7 REASONS TO SWITCH UP YOUR WORK OUT

When it comes to exercise, many of us are creatures of habit. We head for the same class at the gym, log the same workout on the elliptical trainer, and run the same route every single time we lace up our sneakers. Sure, regular exercise is good for you, but it’s also important to vary your fitness routine. Your body—and brain—will reap benefits when you try new activities. “There are numerous benefits to mixing up your workout routine,” says Arnold Lee, MD, a physician at One Medical Group in San Francisco. “It’s the key to stimulating different muscle groups and preventing boredom.”

There’s no shortage of different types of exercise to try. If you tend to gravitate toward more traditional activities—like running, biking, or swimming—look for ways to change up your workout. For instance, instead of running on the treadmill or the road, head for a wooded trail or local park. Not only will you experience an enjoyable change of scenery, but you’ll work your body in a different way that can enhance your overall fitness level. Here are seven benefits to tweaking your exercise routine.

1. Break Through a Weight-Loss Plateau

“When you do the same activity all the time, your body gets used it and becomes very efficient,” explains Lee. “Eventually, that adaptation will mean that you burn fewer calories even when you’re doing the same amount of exercise.” The solution: Challenge you body in a way that it’s not used to. Your body will have to work harder as it adjusts to the new activity, which means that you’ll burn more calories when you work out. And don’t forget to eat sensibly; regular exercise and a healthy diet are both important for weight loss.

2. Prevent Overuse Injuries

There’s a reason why you get hurt when you put your body through the same motions over and over again. “It’s called a repetitive strain injury,” says Lee. This type of injury often occurs from doing lots of repetitive motions, such as running, hitting a tennis ball, kicking (in kickboxing or martial arts classes), or performing the same swimming stroke. By mixing up your activities, you give those overused muscles, joints, and ligaments a chance to rest and recover before putting them into action again. And if you do get injured, performing a different activity that doesn’t strain the same part of the body will allow you to stay in shape and heal at the same time.

3. Build New Muscles

Ever notice how you can quickly identify a professional swimmer by his powerful arms and shoulders and a long-distance runner by her chiseled legs? That’s because professional athletes focus almost exclusively on one sport—and that sport builds very specific muscles. But for recreational exercisers, the best approach is to do a little of everything. That way you’ll build a strong heart (for endurance), muscular legs and a powerful upper body. You’ll look great and be physically ready to take on a variety of sports and activities.

4. Beat Workout Boredom

If you find yourself literally counting down the seconds left in your elliptical workout or can hardly stand the sight of the same streets as you run down them, it’s time to switch up your routine. Keep your workouts from getting stale by constantly trying new things. Venture into a Zumba class for a total change of pace, or just try tweaking your usual activity. For instance, instead of running the same distance at your customary pace, add some speed intervals. After you’ve warmed up, do a series of 30-second sprints followed by two minutes of slower jogging to recover. Keep repeating that, and you’ll reach the end of your run feeling invigorated.

5. Help Keep Your Brain Healthy

Exercise is essential for keeping your brain sharp and helping to prevent memory loss. And learning new skills also helps keep your neurons firing better. So learning a new exercise activity is a double-whammy when it comes to brain health. Ballroom dancing and other activities that require some skill and memorization are a good option. The key is to choose activities that keep you engaged; don’t pick things that you can do on autopilot. You don’t need to overly exert yourself to reap the benefits of exercise for your brain and memory, but you should exercise regularly. Research shows that active individuals have a lower risk for diabetes, high cholesterol, hypertension (high blood pressure), and stroke, which can affect memory.

6. Meet New Workout Partners

One of the best ways to stay engaged with exercise—and committed to a regular schedule of activity—is to find people you want to work out with. And what better way to find someone than to try a new activity? Join a running group to find a partner to meet for jogs, try a spin class and find someone you can go for bike ride with, or strike up a conversation while doing partner stretches in a yoga class. Or ask a friend to join you in trying a new activity.

7. Get Excited About Exercise Again

When too many days in a row go by that you’d rather hit the snooze button than hit the gym, it’s definitely time to make a change. It may take a little trial and error before you find a new workout you enjoy, but stick with it until you do. Then, change up your routine so that you include several types of activity every week. You’ll see better results and have a lot more fun doing it.

http://www.onemedical.com/blog/live-well/7-reasons-to-switch-up-your-workout/

http://fitbie.msn.com/get-fit/tips/7-ways-mix-your-workout

Handy Portion Control

Eating the right portion sizes pays off, say Pennsylvania State University scientists, who found out how easily big servings lead to a calories overload. 

On 2 consecutive days in each of 3 weeks, 32 subjects chose as many food portions as they wanted. But the serving portion sizes changed: Regular size portions during week one became 50% larger the second week and doubled during week three. 

Compared with the first week, total daily calories jumped by 335 calories per day for women and 504 calories for men during the second week, and by an astonishing 530 calories for women and 812 calories for men in the last week. 

To make controlling portion sizes super easy, print out this guide and carry it with you until you've committed it to memory.  

http://www.prevention.com/weight-loss/weight-loss-tips/your-guide-calories-and-portion-sizes

Exercise for Mental Strength

When you have anxiety or depression, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.

The links between anxiety, depression and exercise aren't entirely clear — but working out can definitely help you relax and make you feel better. Exercise may also help keep anxiety and depression from coming back once you're feeling better.

How does exercise help depression and anxiety?

Exercise probably helps ease depression in a number of ways, which may include:

Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)
Reducing immune system chemicals that can worsen depression
Increasing body temperature, which may have calming effects
Exercise has many psychological and emotional benefits too. It can help you:

Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.

Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.

Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.
What kind of exercise is best?

The word "exercise" may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better. Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can gardening, washing your car, or strolling around the block and other less intense activities. Anything that gets you off the couch and moving is exercise that can help improve your mood.

You don't have to do all your exercise at once either. Broaden how you think of exercise and find ways to fit activity into your routine. Add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from your work to fit in a short walk. Or, if you live close to your job, consider biking to work.


How much is enough?

Doing 30 minutes or more of exercise a day for three to five days a week can significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling.

The mental health benefits of exercise may last only if you stick with it over the long term — another good reason to focus on finding activities you enjoy.

How do I get started — and stay motivated?

Starting and sticking with an exercise routine can be a challenge. Here are some steps that can help. Check with your doctor before starting a new exercise program to make sure it's safe for you.

Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.

Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.

Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.

Don't think of exercise as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.

Address your barriers. Figure out what's stopping you from exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with. If you don't have money to spend on exercise gear, do something that's virtually cost-free, such as walking. If you think about what's stopping you from exercising, you can probably find an alternative solution.

Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and may as well quit. Just try again the next day.

Do I need to see my doctor?

Talk to your doctor to make sure you know which activities, how much exercise and what intensity level is OK for you. Your doctor will consider any medications you take and health conditions you have. He or she may also have some good advice about getting started and staying motivated.

If you exercise regularly but anxiety or depression symptoms still interfere with your daily living, see your doctor or other mental health provider. Exercise is a great way to ease symptoms of anxiety or depression, but it isn't a substitute for psychotherapy or medications.

http://www.mayoclinic.com/health/depression-and-exercise/MH00043

Nuts :)

http://motivationintohabit.tumblr.com/

Prenatal Exercise Tips - Prenatal Yoga Tips

Starting a Prenatal Exercise Program

Becoming fit during pregnancy requires safe, regular, sustained, moderate exercise -- now is not the time to embark on a new sport or engage in strenuous workouts. Even if you have never exercised regularly before, you can safely begin a workout program during pregnancy.

The safest and most productive activities during pregnancy (especially for the woman exercising for the first time) are swimming and walking. These exercises are best because they can usually be continued until almost the day of delivery, and they carry little risk of injury that would prevent further exercising. Talk with your doctor about how much exercise you can safely perform. Then all you need before beginning is a sound exercise program and appropriate clothing.

Continuting Your Current Program

Most health care providers agree that if you are already regularly engaged in a sport or an exercise program when you become pregnant, you can continue it during pregnancy. Depending on the activity, you may need to modify, slow down, or change activities due to fatigue in early pregnancy or due to added weight and the normal softening of joint ligaments as your pregnancy advances.



Your body is your best guide and usually responds with pain or fatigue if an activity becomes inappropriate. Pay attention to these signals. Be especially aware of your lower back, hip joints, and pelvis-they are your most vulnerable areas.

General Exercise Guidelines

-Exercise regularly. You can't make up for lost time, and you shouldn't push too hard to catch up. Plan ahead and take this special time for yourself without fail. Make exercise a habit! (Remember The Half- Life of Exercise Theory: When more than two and a half days elapse between exercise sessions for the same muscle group, you lose the benefits of the first exercise session!)

-Stop if you feel pain. Modify your exercise program if necessary or substitute other forms of exercise. Check with your physician before resuming your program, but do so right away -- don't waste precious time.

-Finish eating at least 1 to 11/2 hours before working out. Otherwise, you may experience burping, belching, or abdominal discomfort as a consequence of exercising on a full stomach.

-Drink water before, during, and after your work -- out -- even if you aren't thirsty. It's very important to replace the liquids lost through exertion. Without sufficient fluid, your body becomes slow to react and easily fatigued. And it's best to drink four to eight ounces frequently, rather than taking one long drink.
-Don't go on a calorie-restriction diet during pregnancy. This is very dangerous for your baby. Eat a nutritious, balanced diet.

I strongly suggest you try prenatal yoga! There are so many great benefits! 

Prenatal yoga classes are more popular than ever. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.

Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhale completely until your stomach compresses.

Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you're in pain or afraid, your body produces adrenalin and may produce less oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

First-trimester yoga tips

Seek out an instructor who is specifically trained in prenatal yoga, but if that's not possible, make sure your instructor knows you're expecting, says Denise. You probably don't have many restrictions this early in your pregnancy, but remember to follow rules of safe pregnancy exercise such as drinking lots of water before, during, and after exercising to keep your body hydrated. 

Breathe deeply and regularly as you stretch. If you're a pro at yoga, recognize and accept that your regular routine will require modifications as time goes on. 

"Listen to your body and trust what it tells you," says Denise. If you're feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternative position.

Second-trimester yoga tips

Your joints are beginning to loosen up now, so proceed with caution. Be aware, too, that your slowly expanding girth will affect your sense of balance. Don't try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury. Take your time and don't overdo it. Avoid lying flat on your back now, too, to keep blood flowing properly to your uterus.

Third-trimester yoga tips

You're probably feeling less graceful now that your belly is bigger, so perform standing poses with your heel to the wall or use a chair for support to avoid losing your balance and risking injury to yourself or your baby. Props such as blocks and straps can also help you move through different poses with greater stability. 

And remember: Don't hold poses for a long time; it's important to keep moving.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.


http://health.howstuffworks.com/pregnancy-and-parenting/pregnancy/diet-exercise/how-to-exercise-while-pregnant1.htm
http://www.babycenter.com/0_great-pregnancy-exercise-prenatal-yoga_7862.bc
http://www.hipchickphoto.com/prenatal-yoga-maternity-photography-charlotte-nc/
http://mikadokids.com/tips-for-pregnant-women/benefits-of-yoga-exercises-for-pregnant-women/

Ballet Barre Workout

Barre classes are a combo of ballet, yoga and pilates and work your arms, butt, thighs, and abs and engages the core in every exercise. Imagine lunges on relevé (tip toe) and exercises called the “pretzel”. It’s motivating and exhausting but afterward you feel amazing.

The "Booty Barre for Beginners and Beyond" DVD was like taking a dance class - a dance class that made my legs shake, my hips burn and my mouth curse, but a dance class all the same. The workout is full of simple, basic ballet moves that target the butt, hips, and thighs. I immediately recognized some of the moves, like first position and releve, although it did take me a few stumbles to get the hang of them again. The motions themselves aren't difficult, but the slow methodical movements, and focus on proper form and squeeze is what makes them so obviously effective.

Order @......

http://www.amazon.com/Tracey-Malletts-Booty-Beginners-Beyond/dp/B005SZ39VE

Only $13.99! 

Below are exercise not from the DVD but effective Barre exercises you can do anywhere!!

With feet and thighs turned out ballerina-style, hinge forward to a flat back and lightly grasp the seat of a chair. Look at the floor to keep the neck long. Lift the right leg straight out behind you, hips open, until it reaches hip height. Then lift as high as you can and lower back to hip height. Repeat 10 to 20 times.

To start, rise onto balls of the feet, heels touching, hips turned out, knees slightly bent. Lower into a deeper plie, then return to start. Do 10 to 20 plies, holding the last one for 20 seconds.

Sit on floor with left knee bent (outer leg on the floor) and right knee bent behind it (inner thigh on the floor). Resting fingertips on either side of the left knee, lift the right leg -- either keeping it bent or extending it straight behind you (as shown). At the top of the last rep, hold and do 10 to 15 mini pulses up and down. Switch legs.

http://www.wholeliving.com/136445/ballet-barre-workout#88446

http://www.sdnews.com/view/full_story/19731346/article-New-business--New-workout-studio-raises-the-barre?instance=ljvn_business_page

http://www.fitday.com/fitness-articles/fitness/booty-barre-youll-be-looking-for-your-old-tutu-in-no-time.html#b

Best Morning Yoga Stretches (You can even do these in BED)

Waking up doesn't have to be something you do begrudgingly after pressing the snooze button nine times. It can be something you want to do, a crucial 5-minute window of opportunity that changes your whole day for the better.

If used wisely, the few minutes between being in dreamland and getting up can boost your best mood, kickstart your commitment to eat well, and increase your likelihood to work out that day — all while you’re still in bed! All that’s better than one more snooze button press, I’d say.

Whether your exercise form is yoga or not, studies say that if you wake up in a way that stimulates the body’s blood flow, balances the hormonal system and detoxes you, you’re more apt to continue those healthy habits all day long.

My clients love this next sequence, for its ability to do all of the above, plus shake off sleep and promote more energy and alertness, while maintaining a calm, centered mind. Studies, schmudies … my clients say that doing this sequence (or not) is often what makes them decide to continue on with their morning workout, or to skip it.

Beginning to move mindfully before the mind’s resistance gets involved is a magic bullet — before the other eye opens, you’ll already well on their way to an endorphin-filled morning, and a more focused, fit, and self-confident day.

Now, that’s worth waking up for!

DETOX BREATH IN GODDESS POSE

Directly out of sleep or snooze, come to lie on your back. Place the feet together, knees open wide. Rest one hand an your lower belly and one over your chest as you begin to take slow, deep breaths through your nose. Inhale, and expand your body so the hands rise. Retain the inhale for a few beats, then let your exhale happen naturally as the hands fall. At the end of your exhale, contract around your navel to gently press the remaining air out of your lungs. Retain the exhale for a few counts.

Repeat for 10 breaths.

HAPPY BABY

Start to work the kinks out of your low back and begin your cleansing inversions as you draw your knees back beside your ribcage. Press your hips towards the mattress, so your seat doesn’t lift up, and draw the knees down with fingers around the big toes, outer feet or behind your knees.

Hold for 5-10 breaths.

SUPPORTED SHOULDERSTAND

Take the pillow from behind your head and bend your knees to lift hips and place the pillow underneath. To fully detox, legs and hips must be elevated above the heart, heart above the head. So if more pillows are in order, keep ‘em handy. Lift your legs into the air, or rest them on your bed board or wall for more support.

Hold for 10 breaths or more.

SEATED EAGLE

Slowly roll onto your right side, and gently press up into a cross-legged easy seat. Wrap your right elbow over your left, bend the arms and touch left fingers to [or towards] the right palm. Lift your elbows to shoulder height, but drop the shoulders. Keep a long spine, and after a few breaths, try rounding the spine, chin to chest, to stretch the upper back.

Take 5-10 breaths here, then uncross arms and repeat with left elbow on top.

SEATED TWIST

Return to a neutral spine, and bring your left hand onto right knee. Reach your right arm into the air on an inhale, and keeping the spine long, exhale and begin to spin your chest, right shoulder and head to the right. Circle your right arm behind you, fingertips down. Inhales maintain the length of your torso, exhales help you to gently spiral through the heart and neck as you tone and spark your energy.

Take 5-10 breaths on each side.

FORWARD BEND WITH FISTS

After your twist, swing your legs off the bed and come to stand with bent legs. Make fists and place them in the opposite elbows (Bent elbows and fists trigger your body to release tension in the back muscles). Fold over your bent legs, and relax your back, shoulders and head completely. Breathe here, feeling any unwanted tension draining into the floor. BTW: This is a great pose at work, or anytime you’re feeling an energy crash and want to get back on track!

Remain in the pose for one minute, then slowly roll to stand, reach overhead for a full body-stretching inhale. Continue into your morning workout, or go start your day from center!

http://blog.gaiam.com/blog/6-wake-up-yoga-poses-to-do-in-bed/

Movement Prep For Running

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five pre-run poses for better running

Whether you’re donning your first pair of trail kicks or training for your fifth marathon, adding a little yoga to your routine is a great way to amp up your run. Seattle University Village store ambassador, Erin Jasmine Taylor, shows us a five-minute, pre-run Jasyoga sequence that will help warm you up, align your stride and prevent injuries.

five pre-run poses to warm up your engine

For maximum benefit, complete the entire sequence in order and hold each pose for 5–10 deep breaths, engaging the muscles you need and relaxing the ones you don’t.

interlace and fold

opens chest and shoulders, stretches hamstrings

• start by standing hip-width apart. On your inhale, bring your arms overhead.
• exhale as you reach your arms out and back, interlacing your fingers behind you—use a strap or towel between your hands if it’s a struggle. Take a few breaths here to broaden the chest.
• fold forward, taking your arms up and overhead, keeping bend in your knees.
• shake out your head and relax your neck. Eventually release the interlace and drop your hands toward the ground for the last few breaths.

high runner’s lunge

(from forward fold)

trains the knees to stabilize, strengthens and lengthens stride

• take a long step back with your left leg and come into a lunge with your front knee at 90 degrees, tracking directly over the ankle.
• keep your back leg straight and your front knee stable over the ankle as you raise your arms overhead.
• find your balance, relax your neck and shoulders and breathe deeply—think less effort and more ease!

high runner’s lunge with side bend

(from high lunge)

lengthens side body, stretches top of the IT band and improves balance

• place your right hand on your right hip, bend your torso to the right and reach your left arm overhead and to the right—stretching the left side of your body.
• remember to keep that right knee stable over that ankle!

warrior III

(from high lunge)

strengthens ankles, legs, core and improves proprioception
• balance on your right leg and lift your left leg behind you as you drop your torso parallel to the ground.
• keep your arms out like airplane wings, or reach them forward.

low lunge twist

(from warrior III)

stretches hips and twists spine

• step your left leg back into a lunge, dropping that knee to the ground and releasing your hands to the ground.
• put your right hand on your right thigh as you rotate your chest to the right, while keeping your left hand on the ground.
• reach your right arm up and look skyward.

and repeat...

Return to your standing forward bend and repeat poses 2–5 with the opposite foot forward…

Now you’re ready to get sweaty and hit the ground running!

Erin Jasmine Taylor is the owner and head coach of Jasyoga, a mobile yoga studio that helps athletes around Seattle—from rec soccer players to NBA basketball players—find their flow. Special thanks to Nate Burgher for all the amazing photography!

This blog post was written by lululemon ambassador - Erin Jasmine Taylorand posted on May 10, 2012 at 9:10 am