Friday, April 23, 2010
Tuesday, April 20, 2010
Bear your own weight
A great way to improve your fitness capacity and loose weight is to practice weight bearing exercise. A simple move is the push up. This exercise tones and strengthens the whole body: abs, shoulders, arms, chest, back, and legs. If we were to practice push ups at least 3 times a week, we would become quite aware of how much me weigh.
If your goal is maintaining your weight, push ups are a prime practice. The moment we try to hold ourselves up is the moment gravity reveals itself.
Beginning the practice of push ups is exhilarating. Begin with 3 sets of 5-10 of the best push ups you can perform. Be sure to contract your abs and lengthen your neck. Use your legs to help you. Build up and relish the power you feel as you complete the third set.
Try Building up your perfect form reps and different stances. The most important thing to focus on is FORM. You'll get better results by focusing on QUALITY of movement than on quantity.
Level One: Pushups with knees on the floor. Make sure you care creating a nice diagonal line with your torso. Contract your abs, lengthen your neck, and go for it.
Level Two: Push ups with legs extended, feet wide. The wide stance helps to spread out the weight. Keep a nice diagonal line in the body. Do not allow the back to buckle! Contract your abs, lengthen your neck and brace your legs. Go!
Level Three: Pushups with legs extended, feet together. This is the most advanced. It's vital to use your legs to maintain your diagonal line. Do not allow the lower back to buckle.
If your goal is maintaining your weight, push ups are a prime practice. The moment we try to hold ourselves up is the moment gravity reveals itself.
Beginning the practice of push ups is exhilarating. Begin with 3 sets of 5-10 of the best push ups you can perform. Be sure to contract your abs and lengthen your neck. Use your legs to help you. Build up and relish the power you feel as you complete the third set.
Try Building up your perfect form reps and different stances. The most important thing to focus on is FORM. You'll get better results by focusing on QUALITY of movement than on quantity.
Level One: Pushups with knees on the floor. Make sure you care creating a nice diagonal line with your torso. Contract your abs, lengthen your neck, and go for it.
Level Two: Push ups with legs extended, feet wide. The wide stance helps to spread out the weight. Keep a nice diagonal line in the body. Do not allow the back to buckle! Contract your abs, lengthen your neck and brace your legs. Go!
Level Three: Pushups with legs extended, feet together. This is the most advanced. It's vital to use your legs to maintain your diagonal line. Do not allow the lower back to buckle.
Friday, March 12, 2010
Sculptworks @ YogaWorks Soho
What an amazing class I took this morning at YogaWorks Soho. SculptWorks is their signature resistance class and Laurel kicked everyone's booty! She was terrific. The class was fast paced without much rest or stretching between exercises which really amp'd the cardio output. The studio is well equipped with props. I loved the glide disks. I was wiped out and know how the folks who come to my core strength classes feel! HA HA! I highly recommended this class for tone and shaping up.
Hadn't been to this location before and it is GORGEOUS! Dry Sauna in the locker room. Lavender scented throughout with beautiful bamboo flooring and river stone decor. It's membership only or you may take one open class there a month. Check it out!
Be well. Breathe fully. Enjoy life.
Hadn't been to this location before and it is GORGEOUS! Dry Sauna in the locker room. Lavender scented throughout with beautiful bamboo flooring and river stone decor. It's membership only or you may take one open class there a month. Check it out!
Be well. Breathe fully. Enjoy life.
Sunday, February 28, 2010
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.
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.
Thursday, February 25, 2010
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
Check out Kula Yoga Project for a smart and sweaty asana practice. www.kulayoga.com
Wednesday, February 10, 2010
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.
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.
Sunday, January 17, 2010
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)
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)
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