Tag Archives: yoga

“Legs Day” and Enjoying the Present Moment

Today was “legs day” for me at the gym, so I thought I’d share the workout I created this morning. I basically just compiled this from the random exercises that came to mind at the moment:

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My legs were burning after this workout, and I refueled with one of my chocolate Greek yogurt concoctions as soon as I got home.

Last week I had a horrible migraine-like headache that lasted for 6 days…not exactly a fun time! I took it easy on the exercise front and stuck to long walks and yoga for the week. It felt good to give my body a break. πŸ™‚

I used to do yoga DVDs or find videos on Youtube, but recently I’ve just been winging it and creating my own yoga workout each day. I now know enough different poses to keep myself busy for 20-30 minutes and I love the relaxing feeling of creating my own routine. I always turn off all the lights in my room, turn on my “Calm Meditations” station on Pandora, and light several candles around the room. It relaxes me so well and is such a great way to start the day!

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One of my goals for the new year is to SLOW down, in several ways:
– eating
– driving
– talking

I tend to move quickly in all of these areas, and none of them are really beneficial! Since 2013 began, I’ve been consciously slowing down in these 3 things and it’s really made a difference. I feel so much more relaxed when I’m not speeding down the road (not to mention that it’s so much safer!) and I enjoy my meals so much more when I take the time to eat slowly and savor each bite. Talking slowly has still been a difficult one for me…most of my family talks at a breakneck speed so it’s a pretty well developed habit of mine! But when I do remember to slow down and speak at a relaxed pace, it’s great. πŸ™‚

We often miss out on the moment in front of us because we’re too busy thinking about the ones ahead. We live at such a fast, crazy pace that I think we could all benefit from slowing down in some way, shape or form. Take the time to savor the here and now, with whatever it holds for you. πŸ™‚

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Finally, Some Snow! …and a couple at-home workouts!

SNOW!!

Yes, good ol’ Saint Louis got some SNOW last night! We were predicted to get a little bit on Christmas Day evening, which never really came. Fail. However, we got a beautiful couple inches of it last night, which wasn’t really predicted at all! The temperatures hovered right around 32 so it could have gone either way. I’ll take the gorgeous snow! The roads weren’t bad at all this morning because it was just enough to make things pretty. πŸ™‚

I woke up around 7 this morning and did this short Youtube yoga workout in the comfort of my bedroom where it was nice and warm. It was a very relaxing and refreshing start to my day! Then I leashed up the beagle for a short walk in the snow. She is such a wimp and acted like her paws were going to fall off, as she daintily picked her way down the street. Makes me laugh, that one.

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After my cheeks and nose were sufficiently numbed, I came inside and enjoyed a mug of warm lemon water while chatting with my mom.

BASEMENT WORKOUTS!

A few weeks before Christmas, my mom started bringing up the idea of getting in shape and having me design some workouts for her. My mom has always been a very active woman and loves to hike, bike and walk with my dad on their vacations. She’s not by any means overweight but wants to get more “toned” and build some muscle. πŸ˜‰

We joked back and forth for a few weeks about me being her “personal trainer” but it wasn’t til the day after Christmas that we finally got down to business and got our sweat on together. My parents have a fair amount of workout equipment in our basement, including a treadmill, elliptical machine, bench with bar/weights, and numerous free weights.

On Wednesday, I created a short and sweet (and sweaty!) abs and core workout for Mom to do. I was a little nervous because:

1) I’m a Holistic Health Coach, but NOT a personal trainer! Although I’ve done TONS of research about workouts and love to create workouts for myself, I’m not officially qualified to train someone.

2) I know what works for ME, but I don’t know how to evaluate someone else’s fitness level and create an appropriate workout for THEM.

Well, it must have been a success, because Mom said her abs were on fire the whole time and the next day she definitely felt it! Win!

Here’s the circuit workout I created for her; you don’t need any equipment except a big stability ball and a weight to hold for the Russian twists.

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On Friday, we decided to tackle the legs so I designed a simple but effective workout for her that focused on basic exercises like squats and lunges. Since my mom is just getting back into working out, we did most of the squats and lunges with light weights, but she plans to continue increasing the weight over time to get even better results!

Here’s the leg workout I designed for Mom, along with some extra notes about improving stability and balance, which are areas she wants to work on:

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When it’s cold and dreary outside, I tend to opt for at-home workouts so I can stay in the comfort of my own home. Even if you don’t have a lot of equipment in your home or basement, there are tons of bodyweight exercises you can do that will definitely have you sweating! Think pushups, lunges, squats, mountain climbers, tricep dips, etc! If you intersperse some cardio bursts (jumping jacks, fast feet, jump squats) in between the exercises, you’ll really get your heart rate up!

I’m off to drink some Gingerbread Spice tea and start a new book!