Circuit Workout

Variety for many is key. Instead of jumping on the treadmill or elliptical why not hit up this circuit workout. It can be done indoors or outdoors and you need no special equipment. It is designed for low impact, but can always be modified to push harder.

Before the workout walk, jog, or stair climb for 3-4 minutes. Then perform each exercise below for :45 or :60.  Go through the routine 2 or 3 times depending on the length of your workout. Finish your workout with a few stretches.

Hamstring Curls:

Transfer your weight onto your left leg as you curl your right leg behind you as if you are going to kick your backside. As you do this pull your bent elbows back like you are going to squeeze your shoulder blades. Repeat of the other side.

Lateral Shuffle:

Stay low with your legs. Move sideways across the floor keeping your toes and hips forward.

Low Jacks:

Step out the side with one leg as you bring your arms out to the sides. As you bring the leg back in the arms come down. Repeat on the other side. Keep movement quick and fluid.

Basketball Drill:

Turn and step to the right with your right foot as if you are going to catch a basketball. Come back to the middle and raise up on your toes. Repeat to the other side. 

Squat and Press OH:

With a quick motion lower yourself down into a squat position and when you come up press your arms up over head.

Grapevine:

Moving side to side across the room. Cross your legs first in front of the body and then behind the body.

Quick Steps Behind: As your press your hands out in front of you step back quickly with the right foot. Switch legs and simultaneously press the arms out in front of you again.

Military Walk:

Sweep a straight right arm up to the sky as your straight left leg come up. Continue alternating arms and legs. Focusing on height with each motion. Hips should remain tucked underneath your body.

L1 Burpee:

Squat down aiming your hands toward the floor. Push yourself back up coming up on your toes and arms over head in a powerful motion.

March:

With large leg and arm movements march across the floor.

Creating A Wellness Vision

When I start with all my new clients I have them create a wellness vision. When you know where you want to go mapping out how to get there is much easier. So take time to create that vision for yourself. What do you look like, how do you feel, what are you wearing, what are you doing…. Think as detailed as you can for what your ideal wellness is.

Once you have that vision here are some more questions to ponder:

-What makes this vision important to you?
-What obstacles are holding back from reaching your goals?
-What is the gap between where you are now and where you want to be?
-What do you need to do in order to close that gap?

If you have already created a wellness vision I encourage you to revisit it. As you learn more your vision will change. As life circumstances change your obstacles may change. It is an ever evolving process.

Enjoy Exercising While Pregnant

Many of my clients are pregnant or planning on becoming pregnant in the near future. One must always talk with their Doctor, but in most circumstances exercising while pregnant is healthy and actually recommended. There are a list of benefits not only to the mother, but also to the baby including shorter delivery and more alertness when the baby is born. I exercised all throughout my pregnancy and also taught strength and yoga classes up to a couple of days before I had my son, Drake. Due to my physical strength and mental focus I personally felt my delivery went very smooth.

Here are some strategies that I found helpful during my pregnancy and that have helped others:

-Even if you do not feel like working out still do something whether it is just a walk, yoga class, or a lower intensity version of your regular workout.

-Be ok with modifying your workouts to fit your specific needs. Each trimester will pose a new set of challenges so being flexible is key to success.
-Be nice to yourself mentally! Stop that negative chatter about the weight that you have gained, the reduced level of fitness, the changes in your body shape, etc. Enjoy being pregnant and know that it is the greatest gift of all!
-Become in touch with your body through yoga. Yoga connects the body and mind. Exploring your deeper self and your physical self in a well structured yoga class can open your mind and heart to all that is going on throughout your pregnancy. It can also help you connect with the growing baby inside!
-Move a little slower when doing strength training especially when going from floor exercises to standing and vice versa. Know that you will be out of breath easier and adjust time between exercises.
-Use your rate of perceived exertion and stay around a 5-7 on a 10 scale.

MOST IMPROTANTLY: Do your Kegel exercisesJ

Brahmacharya

Back in September I wrote a post about Swadhyaya or self reflection in yoga and in life. I encourage you to go back and read this post. Today we are going to talk about another guideline called Brahmacharya. Brahmacharya is moderation in all things on all levels.

 Do you have areas of your life that you overindulge in? (Food, negativity, guilt, pushing yourself, etc) Maybe there are areas that you allow to starve. Take inventory and creative a few strategies in order to bring about more balance in these areas.

 For a 15 minute yoga workout that I put together for Dustin Mayer check out the U-Tube video:

http://www.youtube.com/watch?feature=player_embedded&v=46RsHhRSxEY