On The Road To Fit and Thirty

Yoga for a sexy you inside & out

fit30 — Thu, 20 Nov 2008 19:10:13 +0000

Feel Sexy Today

Can’t remember the last time you walked down the street with some sassiness in your step or looked in the mirror and thought, “Damn, I’m hot!”? Well, today’s the day to bring sexy back.

True sexiness isn’t about slipping into slinky lingerie. It stems from inner confidence and vitality. But let’s face it, a toned outer body doesn’t hurt either. This yoga practice will strengthen you to the core, sculpting the salacious parts like hips, thighs, belly and rear, and give you energy for miles, raising self-esteem from the inside out. Plus, it amps up the root area, from the pelvic floor to the navel, which is believed to be the source of creativity, inspiration, and sensuality.

Do the practice three times a week, or whenever you want to get reacquainted with your flirty, fabulous, self and you’ll infuse your days – and nights – with the inner sexiness that only you can bring.

The Poses:
Easy Seat with Root Lift
Easy Seat Core Activator
Hands and Knees Cat/Cow
Hands and Knees Spinal Twist
Fire-Starter Core Kicks
Shakti Power Pulse
Core Goddess
Creative Spark
Charlie’s Angels Root Strengthener
Yogi’s Choice Sexy Dance
Fierce Pose/Breath of Power flow
Bound Forward Bend
Pigeon Spinal Undulations
Belly Dance Bridge
Sublime Goddess
Wild Savasana
My Truth Meditation
Mantra: Om Namah Sivaya

Please warm up before starting this sequence: 3-5 rounds of my Core Sun Salutations should do it.

For a more intense workout, insert an optional Vinyasa [Down Dog, Plank Pose, Chaturanga, Cobra or Up Dog, return to Down Dog] between each pose.
Hold each pose for 5-10 breaths unless directed otherwise. Add this sequence into your regular practice, or do it solo for a quick and effective 10-minute inner sexy workout.

Get the workout

* Thanks to iYogalife for this info! *

A mini-rest break

fit30 — Wed, 19 Nov 2008 22:49:53 +0000

I had minor surgery today so I will be on the mend for a few days. Which means no strenuous exercise. I will try to stretch, but I need to be careful not to break open the incision.

I stopped and got a (hopefully) good book to read and plan on just relaxing, which will be nice since my life has been so hectic lately.

Stay warm!

Flexibility

fit30 — Tue, 18 Nov 2008 23:40:26 +0000

I’ve noticed since starting my pilates workouts, I’ve developed increased flexibility. Especially in my hip flexors, one of my tightest areas. I was stretching at work 2 days ago, and someone even commented on it. I don’t think that if someone didn’t say anything regarding my increased flexibility, that I would have noticed it myself. It just sort of happened.

Why is flexibility important? Flexibility benefits include: reduces the risk of injury, decreases aches and pains, easier body movement, & improves balance. It will loosen and lengthen the muscles and ligaments back to their normal state, allowing for full range of motion.

Stretching Tips:

1. Whatever position you find yourself in most often, stretch in the opposite position.

Due to daily posture and work habits, some muscles tend to get “shortened”, making their opposing muscles “over-lengthen” (i.e.Quads/Hamstrings). To create balance in the body, the shortened muscles may need to be stretched 2-3 times longer than their opposing muscles. For accuracy, its best to get a professional assessment. However a simple way to determine this for yourself is to be aware of your daily habits, posture, and movements, and stretch in the opposite position.(ex. Someone who sits at a computer all day would want to stretch out the front of their body a little longer than their back muscles). Sometimes the “lengthened” muscles may feel more sore or tight because they are being pulled taut, like a rubber band)

2. Don’t stretch a “cold” muscle.

Always begin with a warm up of at least a 10 minute walk and slow range of motion (ROM) circles with your limbs and torso. Ideally stretch at the end of your work out, after the cool down to prevent muscle tearing. Also a great way to wind down from your workout.3. Quality of Form Throughout exercise.

Don’t compromise the integrity of the movement in order to appear more flexible. Take it slow. Keep back straight, Abs contracted, and a slight bend in the knee for most exercises.

4. Don’t bounce or push too far.

These habits are outdated and a set-up for injury. Keep movements slow and controlled. Hold 10-30 seconds/ 3-5 reps. for traditional stretching. Be sure to complete your range of motion. Stretching too far to the point of pain=injury. Too slight=not an optimum benefit for the time you are dedicating.

5. Breathe Deeply.

This helps to focus on the quality of the movement and to be in the moment, with the added bonus of calming your nerves and energizing your body. Be sure to take long, slow breaths into the abdomen, as though you are filling up a balloon.

6. Drink Plenty of Water

This ensures that your muscles are properly hydrated and will help to flush out accumulated metabolic wastes (such as lactic acid).

Time for me and you to get up and STRETCH!

Bleh

fit30 — Mon, 10 Nov 2008 00:58:38 +0000

I am feeling bloated and fat and hence, have the need to get back into a better workout routine. I need to make a conscious effort this week to complete a minimum of 4 days of pilates. No excuses. PLUS, one additional workout not on the reformer.

Also, my eating has been HORRIBLE this week. That has to change. But I’m so bad about making meals. I’m too tired after work, and I plain old hate cooking. Maybe I can start with some small changes, like some carrots as a snack, etc. Any ideas for someone like me?

Level 2? Not yet!

fit30 — Tue, 04 Nov 2008 23:46:14 +0000

Tonight I decided to pop in the Aero Pilates Level 2 Workout. I’ve been using the Level 1 DVD, and was curious how much harder Level 2 is. So I put the DVD in, and I figured that I would try the workout. I did fine with the legs portion, but after that – I was done! I need to gain so much more core strength yet to be able to do some of the kneeling arm moves. I almost flew off the reformer a couple times before I decided that I’m not at that level yet! On the upside, it really does give me a goal to work towards. At this point, I can’t even imagine doing some of these advanced moves, but I sure would like to be able to. So for now, I will stick with Level 1, perfect the moves, and maybe add some more resistance/increase the reps for the moves that I’m finding too easy. And there are some which continue to be difficult for me. And for the record, I can DEFINITELY tell I took a week off.

A bad week

fit30 — Sun, 02 Nov 2008 13:23:31 +0000

This was a bad week for me. I was busy every night after work, so my workouts went to a total of 1 this week. Plus, I ate way more than I usually do. Dinners at restaurants, potlucks at work, cookies, etc. I’m not happy about it at all, but thank goodness for a new week!

I can’t believe it’s November already. Time is flying. I started my Christmas shopping and I hope to be just about done by Thanksgiving this year. I don’t want to rush around and stress about gifts like I did last year.

What’s on my list this year? Motivation to keep focused on my health and fitness goals! Can anyone get that for me?? That way, when I falter, I can just go into my closet and pull out my “new motivation”! Haha!

Is it possible??

fit30 — Sat, 25 Oct 2008 16:17:24 +0000

I weighed myself this morning, coming in at 191.6 lbs. I am so close to hitting the 180′s, which I haven’t been at in YEARS. Is it possible that I can get there?? You better believe it that I’m going to do it! The thought is so exciting!

I’ve been keeping up with my pilates workouts. Unfortunately, I haven’t been doing it every day faithfully, but I’ve been getting probably 4 workouts minimum a week. So I’m at least doing something.

Since it’s Saturday, I have a ton of cleaning, laundry and errands to run. Who invented only a 2 day weekend, anyway?!?

So far, so good

fit30 — Thu, 16 Oct 2008 13:41:15 +0000

I’ve been doing well with using my Aeropilates machine. I’ve been using it everyday, for anywhere from 15 – 35 minutes, usually the latter. I feel proud of myself, because last night I was so tired, but I managed to get on and do a complete workout. I think this is the first exercise that I will be able to stick with. Simply because, I have no way of talking myself out of it. It’s done sitting and lying down. How can I say that I’m too tired to sit or lay down? I can’t.

I’m heading to Upstate NY this weekend for a wedding, and I’m a little concerned that by not doing my workout for 3 days, I will get out of my routine. My plan is to do some matwork while at the hotel, so that I’m not completely lazy.

Great Workout!

fit30 — Sun, 12 Oct 2008 01:43:52 +0000

I used my AeroPilates Reformer today for the first time, using the Level 1 Beginner dvd. I have become very lazy and out of shape over the last year, so the idea that I could workout sitting or lying down was right up my alley. There’s a series of 50 exercises that you complete in around 40 minutes. I actually worked up a sweat and can really feel that the muscles in my entire body got a good workout.

Now my question is this: Is it okay to workout on the Reformer on consequitive days, or because it’s strength training, do I need to take a day off in between? The video says everyday, but other sources say every other day. Maybe for now, I will continue to use the Reformer everyday, just not at such a high intensity.

Inner & Outer Thigh Toner, Minus the Gym

fit30 — Mon, 06 Oct 2008 22:59:26 +0000

A great way to workout your Inner and Outer Thighs at home. All you need is an exercise band, and a bench or ball.

I tried this one last night for the first time, and WOW, do I feel it!