Spring is just around the corner...

21 days until the first day of Spring and even with the residual snow from this week's storm, the air is a bit sweeter. Today's high is around 40 degrees and calling people to enjoy the outdoors again. Get outside on the nicer days of the winter to enjoy a brisk walk around a park or your neighborhood.
Or simply take 5 minutes to stand outside and breath slowly and consciously for 5 minutes. The fresh air will surely energize you to complete your most mundane chores, like laundry!

Be Well. Breathe fully. Enjoy Life.

Erin the Kulie.

I took a wonderful Vinyasa class at Kula Yoga Project. Erin's 65 minute class at noon led us through an accension of asana that culminated in the release of anxiety and fear as well as induced deep relaxation and calm. Her thoughtful instructions guided our bodies in movement and metaphor throughout the practice. She gave us a practice that was both quiet and challenging. It reminded me and gave me a chance to cultivate calm and quiet while in the midst of challenge. This is what I love about yoga. Thank you Erin! Namaste.

Check out Kula Yoga Project for a smart and sweaty asana practice. www.kulayoga.com

Weak wrists anyone??

This has been a busy month for me. I've been subbing for colleagues around the city in a variety of exercise disciplines. There is something I have noticed from my interaction with all the participants, regardless of age, gender, or weight, they all have weak wrists.

Often in my classes I incorporate weight-bearing exercises to target the entire body to work together. In all exercises, whether its plank, side plank, or even cat/cow postures, the participants are struggling with their wrists.

Weak wrists are a sign of long hours in spent in the office and not enough weight bearing activity.

Spending as little as one minute a day in downward dog will improve wrist strength. Give it try over a week and see if it makes a difference in your wrists, as well as improve your overall well being.

New Year, New You!

Happy New Year!

2010 has kicked off and new fitness students are coming to classes en masse. I see this every year, a re-commitment to their health and well-being brings them back to the gym. The renewed energy that comes with the new year is a fantastic time to refresh your fitness routine.

As an instructor I always want to introduce a fitness routine to new participants in a fun and accessible manner. When my classes are filled with new faces I always go back to basics. Starting simple is the best way to introduce new habits into one's life. Rather than overwhelm new participants by giving 10 different exercises, I start with a circuit of 3-5 exercises to lay the foundations for the fitness routine. Exercises that focus on the major muscle groups and include balance and coordination to work out the brain as well.

I also like to play upbeat, moderate tempo music to assist in keeping a moderate pace for new students while offering the 'regulars' the chance to assess how far they've come. I love it when they are surprised by their gain in strength when they remember how hard an exercise was when they first began. they sense of pride and accomplishment is truly rewarding as an instructor.

2010 brings new opportunities for us to strengthen of the body, mind, and spirit. So Keep up! Keep on workin' out to your favorite tunes in the new year to unleash the renewed YOU!

You Can Energize Your Life!
Cheryl (Bhagwati)

Side Plank Crunch

Here's a great exercise to help reduce those muffin tops and look hot in your favorite jeans. Side Plank Crunch strengthens the shoulders, hips, and abs. This move will help to define the waist line for a sexy hour glass silhouette. Try it and see the results for yourself.

Begin with 8 reps on each side for a strong and toned core.
This is a great exercise to do when watching your favorite show. Remember to engage your core when you lift your hips off the floor and lower yourself down with control.

Side Plank Crunch:
Level One
Lie on your side with your legs straight and all of your joints stacked on top of another.
Prop yourself up with your forearm so your body forms a diagonal line from your shoulder to hip.
Shoulder should be stacked over your forearm.
Place your hand on your right hip

(A) Brace your abs and lift your hips to create a diagonal line with the body from shoulder to feet.
(B) Hold for 5-10 seconds and then lower with control.
(C) Rest for 5 seconds and repeat for 8 reps.

Level 2:

(A) Brace your abs and lift your hips to create a diagonal line with the body from shoulder to feet.
(B) Hold for 30 seconds and then lower with control.
(C) Repeat on other side.


photo courtesy of Women's Health Magazine
http://www.womenshealthmag.com/superset-2b-side-plank

Straight Leg Bridge

Straight Leg Bridge with Stability Ball

Straight Leg Bridge is a fun and advance exercise to tone your gluts, hamstrings, and strengthen your back. This move can be done with a stability ball but also using a strong, steady chair. Beginner Bridge is done with knees bent, feet flat on floor, hip-distance apart, arms out to the side with palms facing the floor.

Exercise Function:

- improved gait efficiency

- strengthening for daily tasks including ascent/descent of stairs

- stabilization at the knee joint

- weight loading and weight bearing through knee and ankle joints

TIPS:

-Glue your shoulders to one spot on the mat to help avoid clenching your bum.

-Breath to help you lift with ease. Exhale as you lift up. Inhale to lower down to the mat.

-Articulate the spine on the way down. Starting with your upper back, middle back, and lower back.

Straight Leg Bridge

1. Begin laying on your back, arms to your side with your palms facing downward.

2. Place your legs up on a stability ball or another stable surface (i.e. chair/bench)

Tip: the more in contact your legs are with the surface, the easier the exercise.

3. Inhale to prepare.

4. Exhale press your shoulders into mat and reach your 'sits bones' towards your heels, flattening your low back; Peel your spine off the mat, one vertebrae at a time.

5. Continue to lift your body into a straight line, keeping the collar bones wide and pelvis square and even.

6. Inhale at the top and Exhale as you reverse the roll (starting from the top) back down to the floor.

7. Repeat for 10-12 repetitions.

Photo courtesy of Rupal G, PT. http://www.101exercises.com/

Tricep Pushup

Tricep push-ups and regular push-ups on the physioball are my new favorite variation of the traditional push-up.
By using a narrow hand-placement, you can really target the triceps muscles. This variation is shown on a ball, though you can do them on the floor as well.

Starting position for traditional push-up:
Shoulders over palms, arms are lengthened. shoulders are engaged and lengthened away from the ears. Neck is long.
Maintain a straight line in the torso from neck to knees.
Engage the abdominals and Bend the elbows to lower the torso in a straight line to hover above the floor. Return to starting position.
Use the Breath: Exhale on the way down, inhale on the way up. Make sure to breathe!

Plank position on ball:
Shoulders are over palms, pushing away from the floor. Neck is long and inline with the spine. Do not bend in the waist or at the hips. Ball is under pelvis and legs are extended. Feet together.
Use a see-saw action and imagery when doing the push-up.
Exhale as you bend your elbows and lower yourself to the floor. Inhale to push-up and return to the starting position.

For women, in addition to light freeweights, the ball is an excellent prop to use for strength training. It allows for a more effective targeting of muscles and of their ability to work together by supporting a portion of the lower body weight. This lower body weight can be a major obstacle in a woman's exercise regimen. We tend to work out the areas that are easiest while neglecting the areas we would really like to target for toning. The ball provides just the assistance one needs, let's say, to complete 10 push-ups!


Photo courtesy of http://exercise.about.com/od/exerciseworkouts/ss/tricepexercises.htm