Yoga Part 1 | Part 2 | Part 3
A while back Chris and I posted some pictures of us doing yoga on our Facebook pages. We received a lot of comments and emails about it. Most of you said you would love to do yoga but couldn’t at your current fitness level or size. Well I’m here to tell you that, as members of the Powell Pack (which you are), the word “can’t” is no longer part of your vocabulary. Yoga is for everyone, no matter your shape or size! You want to try yoga? Let’s do it!
First things first. Yoga is not simply stretching and getting all tied up in weird poses (although I must admit it can be entertaining to watch Chris), there is purpose and reason to each pose. There are many styles of yoga and each focuses on something different so there is sure to be one style that will pique your interest and you’ll try something new.
Yoga is great for your physical and emotional health. It helps strengthen your body, increases flexibility, reduces stress, and adds some fun variety to your regular workout routine.
One of my favorite styles of Yoga is Vinyasa. This is a great form of yoga for those just starting out as well as seasoned yoga fans. Vinyasa means “connection between movement and breath”. I practice Vinyasa because I enjoy the constant moving and breathing. It flows from one pose into the next and offers tons of variety.
Another popular style of yoga, especially for beginners, is Hatha (Ha=sun tha=moon). Hatha yoga is very popular in western cultures and focuses on the link between mind, body, and spirit.
Next week we’ll focus on the tools of the trade. I’ll show you how you can use some simple household items as props to help you do the poses no matter what physical shape you’re in right now.
In the meantime, check out some Yoga studios in your area that offer Vinyasa or Hatha style yoga classes. Look up a few YouTube videos to become familiar with some of the terms and poses used in Vinyasa yoga.
Until next time, Namaste! (Wondering how to pronounce this? Try the audible pronunciation feature on Dictionary.com and you’ll fit right in with fellow yogis!) Go to Part 2.
It’s hard to believe that 2012 has flown by and 2013 is on the horizon! Time to reflect on what we’ve accomplished this past year and to focus on what our family and I would like to achieve in the new year. Is your list of accomplishments shorter than you’d like it to be? Let me share a tip on how to achieve your dreams for 2013.
Did you know that only 22 percent of people that make New Year’s resolutions actually follow through on their goals. So how do you become part of that successful group? The key is in creating a SMART goal that will keep you on track. What is a SMART goal, you ask?
S – Specific: Be clear and unambiguous when setting your goal. Don’t leave room for guessing.
M – Measurable: Set a goal that allows you measurement toward your goals progress.
A – Attainable: Ask yourself, “Is this realistic and attainable?” If not, back to the drawing board.
R – Relevant: Create a goal with importance and meaning. Make sure the effort is worth it to you.
T – Time-bound: Commit to a deadline. Open-ended goals tend to go forgotten.
Here are some of my favorite tips to help you prepare to reach your SMART goal:
Get your mind set!
Your body might want to give up at times, but if you have your mind set your body will follow. Start by setting specific daily tasks that will get you to your goal. If you have set a goal to lose 30 pounds by 12/31/2013, determine what you need to do each day to reach your weight loss goal. Start from day one and follow through with your commitment. Then do it again the next day, and the next. By following through on your commitment you will begin to trust in yourself, and will keep going.
Find functional food!
At the Powell home, we shop each week for the foods we need, keeping healthy options available to us at all times. By not purchasing (and getting rid of) those foods that are going to tempt, we lessen our chances of “trigger foods” setting us into bad eating habits. Another Powell tip? Prep your food beforehand so that you always have a healthy snack or meal on hand.
Move that body!
Plan time each day for your workout, and involve your family! Go biking, hiking, or play sports together. Join others in their goals. Looking for a ready-made SMART goal? Join the Chris Powell Vemma Bod-e Challenge that starts on January 2nd. This 12-week goal will start 2013 off the right way.
By setting a SMART goal and preparing for success from the start, you can beat the odds this year by attaining your resolution!. Here’s to a happy, healthy, and SMART 2013!
Short on time, like me? Between shuttling the older kids to school and their various lessons, taking care of baby Cash, trying to manage the family business and get a healthy dinner on the table at a reasonable time each night – there are days that I just simply can’t make it to the gym for a regular work out. But…I still manage to get one in! Here’s a little secret of mine, called Tabata. It’s how I get Fit in 4 Minutes .
Tabata is a wonderfully simple method of high intensity interval training that was developed in Japan by Professor Izumi Tabata. The best part about it? It’s in such a basic form and easy enough for anyone to follow, AND it can take as little as 4 minutes to do!
Each movement “block” takes 4 minutes. You can choose to Tabata one movement (4 minutes), or you can Tabata five movements (20 minutes) – totally up to you depending on how much time and energy you have.
Set the clock for 4 minutes or download a Tabata timer app on your smartphone. Once you hit start, your workout will look like this:
8 rounds of:
20 seconds of movement
10 seconds of rest
You will do a total of 8 rounds – 20 seconds ON, 10 seconds OFF – totaling 4 minutes. Easy as that!
You can Tabata any movement you want to customize your workout. Here is what I did today:
Movement #1 – Air Squats
8 rounds in 4 minutes of: 20 seconds of airsquats (do as many as you can!); 10 seconds of rest
Movement #2 – Push ups
8 rounds in 4 minutes of: 20 seconds of push ups (do as many as you can!); 10 seconds of rest
Movement #3 – Swing ups
8 rounds in 4 minutes of: 20 seconds of swing ups (do as many as you can!); 10 seconds of rest
Go get ‘em!