Team Urban Moms

Detox to a New You!

Happy New Year!  It is snowing outside and after reading Andreas article on Gratitude I am feeling extremely grateful.  So grateful in fact that I am actually excited to start my annual January Detox!  Each new year comes and I feel the desire to shed a litle extra and find the health within.  This year is no different.  Starting in late January (I am delaying simply b/c I am doing it with a whole group of people and we all need time to get our ducks in a row) I will be embarking on a 4 week detox.  I find it is one of the best ways to get healthy, shed some weight and really reinforce great eating habits.  Below you will find some of my top tips for detoxing.

1) Clean out your kitchen. Eliminate the following foods:  Wheat, dairy, red meat, meat by-products, bad fats (ie. trans and saturated), alcohol, coffee (yikes!), sugar and white things (such as flour, white rice, potatoes etc).

2) Hydrate, hydrate, hydrate.  Drink 2 litres of water per day and replace your coffee with green tea or herbal teas. 

3) Exercise!  Since our skin is one of our largest detoxification organs sweating can be really detoxifying.  Aim for at least 3 x 30 minute cardio sessions per week. (If you can't find the time to work up a sweat...how about a nice steam?).

4) Eat less, more frequently.   Use the Japanese philosophy of eat until you are 75% full, no more.  Giving your digestive system a break can be the best thing you can do for your body.  10% of your energy is spent digesting, save a bit of that and the rest can be used for detoxing!  Think 5 mini meals instead of 3 big ones.

5) Fruits and Veggies.  75% of your plate should be filled with high nutrient dense, but low calorie dense fruits and vegetables.  The more colourful the better!

If you do the above things for 4 weeks I can almost guarantee you will come away feeling lighter, cleaner and more energetic than you did coming in!!

Happy Detoxing,

Christine

Christine is a nutritionist, yoga instructor and personal trainer who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca

what are you waiting for?

Just a few days left before New Years! A few precious hours to pack in all the bad things you are going to resolve not to do in a few days. Just for old times sake of course. In my experience, those that commit to doing things, and commit to doing them right away get better, faster, more long lasting results. Better, faster, more long lasting than those that wait for New Years, Monday, after they get pregnant, after their kids leave home, after they get that job, after, after, after....

What do those people that start right away have that the others don't? A burning YES! A huge DESIRE! Along with the knowledge and the skills required to make change we all need to have the desire to do it. If you don't do it, or if you delay action, you simply don't want it badly enough...whatever 'it' is. My suggestion... start now and don't delay. It won't ruin your new years, it will make your new years come in and go out with a bang. If your new years resolutions have something to do with creating a new habit, as most of them do, then remember the three things you need to create a solid and long lasting habit. You need the knowledge (what to do and how to do it), the skills (the how to do it) and the desire. The knowledge and skills you can figure out yourself, and if you can't you can turn to a professional, either in the form of a book or someone skilled in a particular area. The desire is pretty much up to you (reinforcing the 'why' is helpful in this area). If your why is strong enough, it shouldn't be hard to find your desire.

Here is an exercise you can do prior to New Years to get a wonderful start to your resolutions.  Download wheel-of-life.jpg You can either download the attached file or take a piece of paper and write down the major categories in your life, such as family and friends, fun and recreation, career, physical environment, romance, finances, personal growth, health etc and rate yourself from one to ten in each of these areas, 10 being perfection and 1 being needs a lot, a lot of work. The lower you rate yourself in each of these areas, the stronger your desire should be to resolve to change these. Next, figure out your plan of action, what do you need to do to create change in this area. Think step by step (bite size chunks as I like to say) and make it SMART (specific, measurable, attainable, realistic and timely). Lastly, resolve to do it. DO NOT WAIT TO GET MOTIVATED!

 

New Years is a wonderful time for creating change and/or reinforcing good habits. Put yourself at the top of your to do list this year! Be healthy, have fun, thrive and enjoy life.

Happy New Year everyone!!
Christine

Christine is a nutritionist, yoga instructor and personal trainer who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca

Nothing Tastes as Good as Thin Feels...

The holidays are here and it is time to break out the drawstring pants!  Or not...

The holiday season is undoubtedly a time for rejoicing. Unfortunately, the average adult does a little too much celebrating during this time of year, which leads to extra baggage when the New Year rings in. Festivities that include indulging in extra helpings, snacking on seasonal treats, and little to no workout time all contribute to the increase in dieters in January.  Why not buck the trend and actual ring in the New Year the same size as you started the holiday season?  There are a number of things you can do to make this happen, like sticking with your exercise plan and practising moderation, but here is an additional trick to add you to your tool box this holiday season.  When at a holiday party, rather than refraining altogether why not choose lower calorie foods that still packa whole lotta flavour?  Read below for some lower calorie suggestions that may surprise you.

Eat Mushroom Gravy (made with chicken stock) rather than Cranberry Sauce...

1. Mushroom gravy
   Per ½ cup:
   55 cal, 2 g fat (0 g sat), 6 g carbs, 471 mg sodium, 1 g fiber, 2 g protein
2. Cranberry sauce
   Per ½ cup:
   209 cal, 0 fat, 54 g carbs, 40 mg sodium, 1 g fiber, 0 g protein

Eat Sliced Ham instead of a Turkey Drumstick...

1. Sliced ham
   Per 3 oz:
   139 cal, 7 g fat (2 g sat), 3 g carbs, 1,109 mg sodium, 1 g fiber, 14 g protein
2. Turkey drumstick
   Per drumstick:
   416 cal, 13 g fat (4 g sat), 0 g carbs, 196 mg sodium, 0 g fiber, 70 g protein

Eat Mashed Potatoes instead of Stuffing...

1. Mashed potatoes
   Per cup:
   237 cal, 9 g fat (4 g sat), 35 carbs, 666 mg sodium, 3 g fiber, 4 g protein
2. Stuffing
   Per cup:
   354 cal, 17 g fat (3 g sat), 43 g carbs, 1,086 mg sodium, 6 g fiber, 6 g protein

Eat your dessert with a dollop of Whipped Cream instead of Ice Cream...

1. Apple pie with whipped topping
   Per slice (8 of a 9" pie) with ½ cup topping:
   488 cal, 26 g fat (10 g sat), 62 g carbs, 366 mg sodium, 2 g fiber, 5 g protein
2. Apple pie à la mode
   Per slice (8 of a 9" pie) with ½ cup Ben & Jerry's vanilla ice cream:
   641 cal, 80 g carbs, 33 g fat (16 g sat), 382 mg sodium, 0 g fiber, 8 g protein

Other tips for avoiding the holiday bulge...

• Keep your portions moderate and fill up on salads and veggies. 
• Alcohol has a lot of empty calories (150+calories per drink).  Substitute these with some sparkling water and a splash of cranberry juice. 
• Reach for some shrimp or even better, raw veggies, instead of appetizers coated in puff pastry. 
• Keep yourself and your hands busy while hosting or attending a party with lots of tempting food.  (Help clean up, drink lots of water, whatever it takes).
• Keep up your exercise as much as possible.  Even 10 minutes per day is better than nothing.
• Remember what the holidays are all about...friends, family, love, gratefulness...food is an integral part but it is really a complement to all of these wonderful other things.  Practise moderation and find the balance between enjoying the fun and food of the season and staying fit and healthy.

Wishing all of you a Very Merry Christmas! 

Christine

Christine is a nutritionist, yoga instructor and personal trainer who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at   www.fourfortyfitness.ca

Help! I am Wobbling!

Help!  I am wobbling!!!  Phew,thanks, that was close.  I just spent the last four days in beautiful Quebec City with my best friend who I haven't seen since last spring.  Full buffet breakfast every morning, evening snacks at our disposal, crepes, croissants, cheese...oh my goodness...food, food everywhere food.  Did I refrain?  No.   Did I hold back?   A little.  Did I enjoy myself?  You betcha.  Am I kicking myself now for it?  Absolutely not.  What I did this weekend, was wobble.  No big deal, just a wobble. 

Do you have any idea what I am talking about?  Have you heard of Weebles?  These toys have been around since the early 19 70's and while they come in all sorts of shapes and sizes what they all have in common is that "Weebles wobble, but they don't fall down..."   I like to think of myself as somewhat like a Weeble sometimes.  I have my wobbles but what I have learned is that I don't have to fall down.  I just bounce back up and move on my merry way.  (I haven't always been like this, I was more like a standard childs toy that once it wobbled, it fell down!  Trust me, bouncing back up is much more enjoyable.)

Today I am back at work and back on track.  I will try to get in a bit more exercise if I can, but even if I can't, back to normal is fine by me.  All that said, if you have a weight loss or a wellness goal and you are working your way towards it.. one night off does not make your world collapes, don't sweat it...it was just a wobble.  Get back up, back on track, hold your head high and be proud!  As they say, life is a journey, not a destination.  Enjoy it and just stay on track more than you stay off!

The holiday season is upon us and I am sure most of you will have some wobble or another.  Don't go crazy, just enjoy yourself, be resilient and get back on track as quickly as you got off.

Christine is a nutritionist, yoga instructor and personal trainer who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca

Visualization Really Works!

I am on my way to Quebec City to spend 4 glorious days with my best friend who is coming in all the way from Goose Bay, Labrador.  I can't wait.  After too long apart we will have plenty to talk about and plenty to do.  Here is my problem, this is the same best friend that was my room mate in University and together we bonded over more than just late night cappucinos and cookies... All this fun and frolicking saw me reach my peak weight, over 40 pounds heavier than I am today.  I had a new best friend and it came in the form of nice, stretchy track pants. 

I am truly a changed person since then, in my day to day life I am a very healthy eater, I exercise as often as I can and in general I keep things in moderation.  BUT when it comes to 'special occasions' this old me that I think is long gone rears her ugly head and wants to come out and play. The good news though is that what used to be like trying to tame a caged pitbull, has now become more like calming an over excited labrador.  The old me would have eaten my way through the weekend and I simply wasn't strong enough (or so I thought) to hold myself back.  The new me still gets a little excited about the rich foods and sweets but with a little bit of positive self talk and a whole lot of reasoning  I can keep things within reason.  Which means at the end of the weekend I will come away feeling great which is more than enough reward for me.  I guarantee you that there will be times where I will have to work a bit harder to keep things in balance but to prevent from going overboard I will remind myself that 'nothing tastes as good as thin feels' and I can tell you first hand that this is absolutely true. From someone who was never obese but definately overweight I have seen both sides and I know which side I want to stay on. 

One trick I use to help me maintain my wellness goals is visualizations.  I take about 5 seconds to do it and it has long lasting results. 

First, I remind myself that all action creates reactions.  I know that I can only control my actions, I have no control of the consequences of my actions.  I also know that Positive Action= Positive Reaction, whereas Negative action= ... well you get the picure.   

Second, I decide what reaction/result/consequence I would like and then I visualize how I will feel when I attain those results (I don't actually picture anything physical, although you may choose to, I focus more on the feeling of pride, lightness of spirit, strength etc).  The positive feeling that visualization evokes allows me to take the correct actions so I will get one step closer to maintaining or attaining the reaction I want.   

Ask yourself this holiday season what consequence do you want to have.  What results do you want?  Maintenance?  Weight Loss?  Fitness? Decide what you want, let yourself visualize how it is going to feel and then hold onto that feeling.  Remind yourself as often as you need to of your goal.  VISUALIZE IT.  FEEL IT.  Health feels great!  You deserve to feel great.  One last tip, look forward to how you are going to feel when these positive actions result in positive consequences and keep heading in that direction, DO NOT LOOK BACK.   

Did I say VISUALIZE?  If not, I will say it again, VISUALIZE, VISUALIZE, VISUALIZE!

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca

Stop Paddling Upstream

Some of you may not know that I am an avid outdoors woman.  I love being out in nature and some of my favourite activities are hiking and canoing.  What I don't love about canoing is paddling upstream.  For short amounts of time no problem but for the most part, I like to go with the flow... I am able to go farther, faster and enjoy my journey that much more. What does that have to do with cardio?  For me, I try to do the same with my exercise program.  As much as I can I go with the flow and avoid paddling upstream.  This means scheduling it in my calendar, wearing the right clothes and shoes, doing things I enjoy or learning to enjoy the results and eating properly before and afterwards. 

When you are trying to decide what to eat before and after your workout think about timing and quality. 

Eating well before a workout means eating early enough beforehand that you are no longer expending energy digesting but not so early that you don't have the energy to work out to your full potential. 

Eating well before a workout means choosing high quality foods that are nutrient dense and ideally are comprised of a protein, carb and fat.  The closer to your workout your meal/snack is the less fat and protein it should contain.

Here is a small example of what you may look for in a pre-workout snack or meal:

• A full meal - at least 2 hours before a workout - 5 oz grilled fish with 1/2 cup brown rice and a side salad.
• A small meal - at least 1 hour before a workout - protein smoothie with 25 grams protein powder and 1 cup fruit and 1 tbsp flax oil.
• A small snack - approximately 1/2 hour before a workout - a piece of fruit ie. banana (if you are really hungry add a small handful of nuts or 1 oz cheese).

After your workout, think about replenishing your energy stores with a small amount of protein and some easily digestible carbs.  For example, fruit and nuts, crackers and cheese, protein smoothie, cottage cheese and blueberries, 1/2 tuna salad sandwich etc.  I know that some of you will try to forgo this post workout snack thinking you will burn more calories but trust me, your body doesn't work this way.  Replenish and you will not be famished by your next meal which allows you to keep your portions under control and allows you to choose the right foods (rather than the easiest foods).  This post exercise snack will also keep your metabolism revving and help you BURN FAT!! 

Remember ladies, stop paddling up stream...go with the flow and you will always achieve more, go farther and enjoy your journey.

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca 

Learn to Love the Results

I can't tell you how many times I am confronted with the an individual that either balks at the idea of adding 'cardio' into their life or does it but quite obviously hates every minute of it.  I then, with empathy in my heart, take some time to define cardio and then explain its importance in a healthy lifestyle. 

First, the definition.  Cardio is a short form for what we call a 'cardiovascular workout', meaning something that raises your heart rate above a resting level and in essence, exercises your heart and the muscles associated with it.  It doesn't have to be a jog, it doesn't have to be on an elliptical, it just has to get your heart pumping.   It could be dancing, walking, hiking or any other activities you enjoy...it just needs to be done.   You can make it social by joining a team or a walking club.  It really doesn't matter what you do, just how you do it.  Any exercise can be challenging if you make it that way.   I also remind clients that it is important to be flexible. You don't have to do the same thing all the time--it's boring and will lead to weight loss plateaus as well. Dont' want to go to a gym?  Feel free to turn on the radio and dance around the house like a fool!

Second, I remind them of the importance.  Here's why cardio is so important:

• It's one way to burn calories and help you lose weight
• It makes your heart strong so that it doesn't have to work as hard to pump blood
• It increases your lung capacity
• It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
• It makes you feel good
• It helps you sleep better
• It helps improve insulin resistance 
• It helps reduce stress
• I could go on all day, but you get the point

There are so many reasons why cardio is important to do.  If you are not a cardio lover then see if you can find an activity that you like and incorporate it into your life  If you don't like any then take a look through the list of benefits and see where you are most at risk and/or would see the most benefit from incorporating cardio into your life.  Then, every time you start to procrastinate, remember why it is important to do and commit to just showing up to do it.  While you are doing it, learn to love what it is doing for you.    

You may not love the actions, but you can learn to love the results. 

Do any of you love the hard side of parenting?  Do you thrive on time outs?  Do you get a thrill every time you count to 3?  Do you get a kick out of making sure your kids eat their vegetables and brush their teeth?  Probably not, but what I can guarantee is that what all of you are banking on is the results of these actions.  You know you have to do it or you will end up with cavity riddled hellions and that would not be fun.  The results are worth the short term pains.  Try thinking about it this way when you fight with yourself about doing what you know is good for you.  There are a lot of exercises I don't love, but I have learned to love the results and it is those and those alone that keep me coming back. 

In summary:  Find something you like, do it often, learn to love the results. 

Keep those heats pumping!

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca 

Getting the Most from your Cardio Routine

I sit here on the gym floor about to start this post and all I can hear from behind me is a woman complaining how much she hates cardio...but I give her credit because she is really kicking it and having seen her around for the last few months I see that her body is changing and that is probably why she can complain but still work at the intensity that she is.    If you are on a personal crusade to shed unwanted fat and develop muscular definition on your body then cardiovascular (Cardio) training is an absolute must, so you may as well find a way to like it (ie. remind yourself of your reward) or to find something you like (ie. sports, hiking etc).

Frequency of cardio should be 4 days per week for 45 minutes to 1 hour and intensity during this duration is key.  How do you know if your cardio routine is intense enough?    During your cardio workout you should definitely not be able to read a magazine and through the bulk of it carrying on a conversation or watching tv should not be easy either.

If you have been doing cardio for a while and are not seeing results then increasing your intensity and adding intervals to your training may be the key to success. Steady state cardio without interval leads to a weight loss plateaus. Intervals are intensity levels which fluctuate from high to low and should have a warm-up and cool-down phase.

*PER - represents your Perceived Exertion.  A 50% PER is a warm up and 90% PER is something you personally can maintain for no more than 60 seconds.  Always remember, the PER is defined by you, not by your neighbour on the next machine.  Listen to your body and work to your own levels.

Sample Cardio-Interval Routine:   

1. No matter what you are doing start with a low intensity/speed and low elevation for 5 minutes to warm up the body.  You would be working at about 50% of your maximum perceived exertion (PER). 
2. When you hit the 6 minute mark increase your intensity by about 20%. Your intensity level is now increased and your body should begin to heat up and feel somewhat uncomfortable. Your goal is to stay in this 70% PER interval for 3 minutes.
3. Back down on the intensity and allow yourself to relax and slow down your heart rate for another 3 minute interval (50% PER).
4. Once the heart rate has come down sufficiently and your feeling somewhat comfortable it is time to amp up the interval resistance and elevation for another 2 minutes.This time try to increase it notch or two high than your previous highest level (to about 80% of your maximum exertion). This more intense interval should be more difficult and sufficiently increase your heart rate and can only be maintained for a shorter period of time. 
5. Cool down again for 3 minutes.
6. Next, try increasing your intensity to 90% of your maximum and maintain that for 1 minute.
7. Again, followed by a 3 minute cool down.
8. Continue to follow this pattern, starting back at step 2 until your 45-60 minutes is expired. Remember you gauge the intensity so be smart. If your legs are barely moving then lighten the load. If you are so out of breath then lighten the load. Anyway, by your 45 minute mark, you should be good and sweaty and have a good adrenaline rush going.

Here is a quick recap of the above and it should take you a total of 55 minutes:

warm up (5 min)

70% PER (3 min)-->50% PER (3 min)-->80% PER (2 min)-->50% (3 min)-->90% PER (1 min)-->50% (3 min)

70% PER (3 min)-->50% PER (3 min)-->80% PER (2 min)-->50% (3 min)-->90% PER (1 min)-->50% (3 min)

70% PER (3 min)-->50% PER (3 min)-->80% PER (2 min)-->50% (3 min)-->90% PER (1 min)-->50% (3 min)

Cool down (5 min)

Remember to always to stretch your hamstrings and quadriceps muscle after your cardio to prevent a lower back problem and to work at your own level.  If you are a beginner try adding one interval per week and doing the rest at a steady state.


Some final thought regarding cardio that should be considered.

1. Steady state cardio without interval leads to a weight loss plateaus, so ALWAYS DO INTERVALS Correctly!

2. Cardiovascular conditioning programs are designed to oxidize fat and produce fat burning enzymes enzymes, but can DECREASE your metabolism. SO DON'T FORGET TO WEIGHT TRAIN, to offset these effects!

3. If you are unsure how to design a cardiovascular conditioning program consult an expert certified personal trainer.

4. Switch it up to decrease boredom and to ensure your body doesn't get too used to a specific machine.  Things getting easier may feel good but you won't burn as many calories if your body gets too efficient in one action. 

5. If you have a medical history of diabetes, high blood pressure or any heart related problems, consult your physician before engaging in ANY exercise program. They generally want you to exercise, but within the scope of the medical wellness.

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca 

Big Muscles for Big Change

Muscles..you have to use them or you will lose them!  One of the main reasons we tend to gain weight as we age is because we start to lose muscle mass.  As I have written before, muscle is metabolic, meaning it burns fat even when you are sleeping.  You can gain up to 1 pound of muscle in one week, meaning at least 50 extra calories burned per day...over one year that could equal 5 pounds lost or gained. 

Being a working mom I am all about efficiency and I am going to assume most of you are too.  So which muscles give you the most metabolic bang for your buck?  The big ones.  Not that there isn't benefit in working those smaller muscles like your biceps and triceps but from a weight loss perspective, work on gaining strength in those bigger muscles like your core, glutes, back and thighs. 

Here are some surefire tips that will get your resistance training program working for you:

• If you currently work on machines that would mean spending more time on the Leg Press (gluteals, hamstrings and quadriceps can all get a great workout on this one), the leg extension (works your quadriceps) or flexion (works your hamstrings) machines are great for isolating just the front or back of your thighs.

• Squats and lunges!  Love them, hate them, love them.   What an amazing way to work your legs, cores, back, glutes and more.  If you are a newbie try doing squats with an exercise ball against your mid back, squat up and down with your feet at least hip width apart.  Allow your arms to hang loosely at your sides and squat low enough to get your thighs parallel to the ground. This is called a ball squat.  As you advance try adding weights: hold barbells in your hands or over your shoulders.

• BIcycle Crunches.  Often rated number one for its effectiveness in working the rectus abdominus and the obliques bicyles are an oldie but a goodie. Lie face up on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.  Switch sides, bringing the right elbow towards the left knee.  Continue alternating sides in a 'pedaling' motion for 12-16 reps.

• Deadlifts.  They are a bit intimidating for the newbie so if you are at a gym and new to this one ask someone to watch your form, otherwise see if you can get access to a full length mirror to make sure you are doing it right.  It is well worth the effort as this great exercise will work your back, glutes and hamstrings all in one exercise.     
• Stand with feet hip distance apart.  With shoulders back and back slightly arched, tip from the hips to lower the weight towards the floor (according to your flexibility) and slowly raise back up, squeezing glutes and engaging yoru core with weight in the heels.   This can be done with barbells in each hand as well, start with 8 pounds per side and progress from there.  

Lifting is an excellent way to get and stay in shape.  Aim to work each body part at least once per week and be sure to emphasize those larger muscles so you too can get the most bang for your metabolic buck!

Happy lifting!

Christine

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca 

Jump for Your Bones!

Van Halen had it right. You might as well Jump! One of the most prevalent weaknesses in our culture, particularly among women, is osteoporosis and osteopaenia, weak bones.  Now, it’s not a news flash that calcium is key for healthy bones. Getting enough calcium from childhood through adulthood helps build bones up and then helps slow the loss of bone as we age. It’s not clear, though, that we need as much calcium as is generally recommended, and it’s also not clear that dairy products are really the best source of calcium for most people.   Below are a few points (straight from Harvard) to consider when you reach for your next glass of milk in order to strengthen your bones.

• While calcium and dairy can lower the risk of osteoporosis and colon cancer, high intake can increase the risk of prostate cancer and possibly ovarian cancer.
• Plus, dairy products can be high in saturated fat as well as retinol (vitamin A), which at high levels can paradoxically weaken bones.
• Good, non-dairy sources of calcium include collards, bok choy, fortified soy milk, baked beans, and supplements.   

What we do know for sure is that bones get stronger when you load them and weaker when you don't. The rate that you apply the stress is more important than the absolute stress.  For example, jumping exercises such as skipping rope build stronger bones than walking.   Studies from Oregon University found that non-weight bearing exercises such as swimming and cycling can actually make you lose bone faster than doing no exercise at all. 

While walking and running will build more bone density than cycling or other non-weight bearing exercises none will build bone as well as weight training and jumping exercises.  Read below on how to perform a simple Jump Squat.  It will work your quadriceps while building your bones!  Now how is that for efficiency?   

• JUMP SQUAT--> Start in a deep squat position with your folded out in front of your body. From this position, explosively jump up as high as you can and reach for the ceiling with your hands as you jump. Repeat this until failure.

Exercise prescription:  Lift weights and do jumping exercises two to three days per week for optimal bone health.

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca

Yoga and Weights?

  If you have ever tried yoga most of you will have come away with the realization that it is not as easy as it looks.  A practised yogi can sink into Warrior pose and make it look like nothing is happening at all while a newbie would be sweating, grunting, turning red (don't forget to breathe!) and struggling in general.   It is for this reason I wouldn't recommend adding any weights to a yoga program if you haven't got the fundamentals of the poses.  Adding weights can increase your risk of injury and make what is already a difficult physical practise more difficult. 

However, if you are already comfortable with most of the yoga poses and are looking to mix it up a bit and challenge yourself at a new level you may want to think about adding light weights to your practise.  I will emphasize the point that, if done properly, a yoga practise can work all your muscles and tone you from top to bottom and adding weights is not necessary unless, as I said, you want to challenge yourself further.   

Adding weights to your yoga practise can do some of the following:

• engages the body in a new and challenging way
• stabilize your body and encourage you to feel the action of the pose further
• improve your balance, coordination and agility
• improve your mental focus and concentration skills
• increase functional strength and conditioning
• increase muscular endurance

Yoga using weights typically utilizes 1, 3 or maximum up to 5 lb hand held and/or ankle weights. Because the weights are at the end of your limbs and most of your poses are isometric (ie. you hold them for a while) I promise you that this is enough weight for you to be able to feel it by the end of a 1 hour pracitse.  The ankle weights are strapped on, and the hand held weights are gently held. Not every exercise uses both ankle and hand weights at the same time, but some do.  You'll want to experiment carefully with the different weights, and choose the size that gives you the best workout.

If you are an experienced yogi try the following simple add in's to these yoga poses.

1. -ankle weights during downward dog (pictured above)
2. -bicep curls and shoulder presses during chair pose
3. -low rows during triangle pose (pictured to the left)

If you want to find out more check out www.ironyoga.com or www.yogawithweights.com for two points of reference.

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca

 

Fact or Fiction? You Need More Protein

Fact or Fiction?  Now that you have added weight training to your workout regime you need to become a carnivore to get enough protein in your diet.  Mostly Fiction! 

Once you start any exercise program you will need more protein than a sedentary person would but assuming you are not a body builder you probably don't need quite as much as some people may lead you to believe.  The standard recommendations today are that you need approximately 15-30% of your calories to come from protein or anywhere from 0.8-1.8 grams per kilogram of body weight.   Read below to see how you can calculate this for yourself. 

How to Calculate Your Protein Needs by Using Your Weight:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 135 lb female who is a regular exerciser and lifts weights
135 lbs/2.2 = 61kg
61kg x 1.8 = 109.8 gm protein/day

How to Calculate your Protein Needs by Using your Caloric Consumption:

Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein. To do this, you'll need to know how many calories your body needs each day.  There are a number of online calorie calculators, just google "how many calories do I need" and take your pick!

For that same woman her caloric intake might be 2000 calories, protein=20%:
2000 x .20 = 400 calories from protein. Since 1 gram of protein = 4 calories, divide protein calories by four:
400/4 = 100 grams of protein per day. 

Getting the Right Kind of Protein

More importantly than getting the right amount of protein, is getting the right quality of protein.  Foods that contain all of the essential amino acids are called complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins do not have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. So, if you're a vegetarian, does this mean you can't get complete protein? Not at all. Below is a chart listing some incomplete proteins. To get all of the essential amino acids, simply choose foods from two or more of the columns.

Grains	Legumes	Seeds & Nuts	Vegetables
Barley	Beans	Sesame Seeds	Leafy Greens
Corn Meal	Lentils	Sunflower Seeds	Broccoli
Oats	Peas	Walnuts
Rice	Peanuts	Cashews
Pasta	Soy Products	Other Nuts
Whole Grain Breads

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca 

Resistance Training for Weight Loss...and more.

When it comes to weight loss, health and overall quality of life a little weight training can go a long way.  As a devout yogi I hadn't picked up a weight in years but recently I decided to give it a go and I love what it is doing for my body and soul.  Not only am I getting stronger and have more definition I actually dropped a few inches where I wasn't even trying to drop 'em.  As most of you may know, muscle weighs more than fat so I didn't actually lose any weight, I just got a little leaner which is nothing to complain about!

How can resistance or weight training help you lose weight?  While cardiovascular exercise is excellent for burning calories, as soon as you step off that treadmill most of your calorie burning is done.  With resistance training you will actually start to build muscle and muscle is metabolic, meaning it actually burns calories when you are just sitting there doing nothing.  In fact, an extra pound of muscle will burn an extra 50 calories per day which over a year can equate to 5+ pounds of weight loss.  This may not seem like much but in the opposite direction most of us would be upset.  Losing 1 pound of muscle has exactly the opposite effect, 5 pounds gained each year!  Now let me dispell the myth as quickly as I know you are thinking it, unless you have a metabolic condition where you have more testosterone than the average woman (ie. Polycistic Ovarian Syndrome) you will not 'bulk up'. 

What else is it good for?  Recent research has shown that weight (or resistance) training can greatly reduce a number of health risks.  It has been proven to have a positive affect on insulin resistance, resting metabolism, blood pressure, body fat and gastrointestinal transit time, factors that are linked to illnesses such as diabetes, heart disease and cancer.  It also has the wonderful effect of keeping your bones strong and your posture tall. 

Why aren't you starting now?  Good question.  Research shows that just 2 twenty minute sessions per week is enough to have you start getting results.  Look to get approximately 8-12 repetitions on each of your body parts every week and make the weight heavy enough that if you reach 12 reps you are actually tired.  When 12 gets easy you know it is time to increase your weight!

More questions?  Ask me or find yourself a qualified personal trainer that can design a program just for you.

Happy lifting!

Christine

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca

Are You Living or Being Lived?

As everyone grows up, they develop a set of values: ways they interpret and respond to the world.  For a few of us those values are something we create in ourselves, for most of us they are thrust upon us by our parents, friends, family and society at large.  Most of the way we live our life comes from these values, how we relate to other people, how strong or weak our work ethic is, how we eat and sleep and play.  Taking an active part in creating these values is key to living a healthy and successful life. 

Do we have the power to choose our values?  Absolutely.  It may not be easy but people who exercise their freedom to choose day after day, little by little, can expand their freedom and right to choose and decide who they are as a person...not who they were told they were.  If you don't exercise that freedom your 'strength' to choose your own path, not unlike a muscle, will wither away until it is virtuallly non-existent.  According to Stephen R. Covey "Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us."  So you must ask yourself, "Am I living, or am I being lived?"  Do not let history dictate how you will live your life.  Do not let someone elses values or schedules or behaviours dictate whether or not you are going to strive to reach your own goals.  Exercise your right to choose and live the life you were destined to live! Work today for the tomorrow you want. 

Step #1 - Begin with the end in mind...what do you want?  Visualize it.

Step #2 - Be proactive, rather than reactive.  Set your strategy in place.

Step #3 - Just do it!

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca

Motivation follows Action!

Motivation follows Action!  By far this is one of my most favourite mantras and my belief in it has served me well time and again.  Just today I woke up on what must have been the wrong side of the bed.  I had low energy, my thoughts were less than positive and being self employed with 2 kids at home I was feeling less than motivated to start let alone complete any tasks.  One such task on my to do list for today was to get out and jog.  I was inspired by Andreas recent post on learning to run and have committed to her 12 week learn to jog plan.  I am just starting on week 2 and I didn't want to do it!!  I figured I had 2 options.

Option #1:  Stay in bed all day.

Option #2: Just do it.  Unfortunately option#1 isn't actually an option and so I had no choice but to take option #2 and so I did it.  I knew that exercise was first on my priority list as it would make all other things better.  As I said above, I didn't feel like it but knew that I couldn't wait for the motivation, by acting, I knew through experience, I would get motivated. 

Did it work?  Absolutely!  I had committed to a 20 minute walk/jog and 45 minutes later I returned back ready to take on the world.  I was productive at work, I was a happy mom, I met my self set goals for the day and reinforced once again that action is the precursor to motivation.

Is there something you are waiting to get motivated to do?  Lose weight, exercise, organize, paint...? 

Don't wait, just do.

Happy acting!

Christine

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca

The Vegetarian Runner

Vegetarian and vegan diets are becoming more common now for a number or health, cultural or moral reasons.  For vegetarians, planning ahead and having variety is essential for proper nutrition and to meet all nutrient needs.   This is even more vital if you are already or looking to start running or any other athletic endeavour. as proper nutrition will directly affect athletic performance.

A vegetarian/vegan diet must rely on a variety of plant foods including whole grains, fruits, vegetables, nuts, seeds, legumes, and dairy and eggs for some vegetarians. The vegetarian diet may lack adequate energy, protein, calcium, zinc, iron, B6, and B12. All can be obtained with proper planning.

Protein - It is crucial to obtain adequate carbohydrate  for energy so protein is not used as an energy source.  Protein is required for tissue repair, building muscle, building red blood cells, synthesizing hormones and enzymes.  The protein requirements for a vegetarian are no different than a non-vegetarian, what is a concern is that vegetarian proteins do not contain all the essential amino acids that are required by the body.   That is where proper food combining comes in.  What one plant based protein is missing another will supply.  So look for variety in your proteins everyday. Think beans and rice, nuts and seeds, corn and beans etc.   

Note: soy protein is a complete protein, as are eggs and dairy if you choose to consume them.

Iron - All athletes, especially female athletes are at risk of iron deficiency. Iron loss is increased during heavy training. Iron is an essential part of red blood cells that helps transport oxygen to your muscles. The main symptoms of deficiency in an athlete are weakness and rapid fatigue upon exertion. Vegetarian sources of iron are less well absorbed than meat sources. Therefore, it is important to look for grains and cereals that have been fortified with iron and to consume them with vitamin C rich foods as they significantly improve iron absorption. Cooking in cast iron pots may also help increase the iron content of foods.   

The following are a list of iron rich foods.  Soybeans, lentils, oatmeal, broccoli, sunflower seeds, almonds, prunes, dates, eggs, blackstrap molasses.

Vitamin B12 - A deficiency in B12 can become a problem for strict vegans who ingest no animal products at all, as this vitamin is found only in meat and in animal derivatives such as dairy and eggs. Vegan runners should consume foods fortified with vitamin B12, or make sure to take a vitamin B12 supplement, as this vitamin is needed for red blood cell production.

QUICK AND EASY VEGETARIAN MEAL IDEAS
Breakfast: a) fortified wholegrain cereal like oatmeal with sunflower seeds, dates, and soymilk; b) sprouted whole grain bread with almond butter, honey, and raisins with soymilk and fresh fruit; and c) yogurt with berries, nuts, seeds, dried fruit and wheat germ.

Lunch: a) black beans in a whole grain tortilla with soy cheese, yogurt and fresh fruit; b) bean salads; c) grilled tofu with vegetables in a pita; and d) large mixed green salads with beans, nuts, seeds, avocado and brown rice.

Dinner: a) spaghetti sauce with lentils, chick peas, or “meatless meatballs” made from textured soy protein with a brown rice or whole wheat spaghetti, broccoli and large mixed green salad; b) veggie stir fry with tofu or tempeh, cashew and peanuts and brown rice; and c) homemade veggie burgers on a sprouted grain bun.

Snacks: nuts, seeds, dried fruits, fresh fruits, multigrain cereals, fruit smoothies made with fortified soymilk, rice milk, or almond milk, sports bars fortified with calcium and iron.

With proper planning, the vegetarian can have a healthy diet that meets nutrient needs for athletic performance as well as for disease prevention.  Want more info?  learn from someone who has done it, Brendan Brazier is a vegan triathlete and author of The Thrive Diet.  http://www.brendanbrazier.com/

 

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca 

A Meal in the Life of a Runner

Last week I talked about the importance of healthy eating if you want to not only lose weight but to be successful at running.  Here is a sample meal plan for someone that consumes approximately 1800 calories per day.  Combined with a regular running program this is an adequate amount of calories for a 150 pound woman to lose weight slowly and safely.

Breakfast (6:00am) : 1 cup cooked oatmeal + 5 chopped walnuts + 2 tbsp raisins + 1/4 cup soy milk

MORNING RUN? 7:30

Morning Snack (8:30am): Smoothie  15gm protein powder + 6 oz water + 1 cup frozen mixed berries + 1tsp flax oil

Lunch (12:30): Small whole wheat pita + 4 oz tuna + 1 tsp low fat mayo + tomatoes, cucumbers + lettuce + fruit

Afternoon Snack (4:00): 1 cup veggies + 5 tbsp hummus

AFTER WORK RUN? 5:30

Dinner (7:00pm): 4 1/2 oz chicken + 2 cups steamed veggies +  3/4 cup brown rice

Please note! This is not to say you have to run 2x per day but this is an idea of where you would place your run and meals/snacks throughout the day .  You will also note that there is never more than 4 hours between your meals.  This is key to energy and weight loss...keeps your metabolism on fire! 

ps-don't forget to drink about 2L of water per day!

Happy Day!

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and women's health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca 

Running and Weight Loss

If you are like a large part of the part of the population today you are interested in losing weight.  Whether it be 5 or 50 pounds running is an excellent way to do that.   As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. A 150-pound person will burn approximately 200 calories running at 8 km per hour for 20 minutes.   If you hope to lose weight by running, keep in mind that you'll only shed pounds if you burn more calories than you consume.  That is why it is essential that you combine your running with a healthy diet.   Although runners do have specific nutritional needs over and above the average population the fundamentals are still the same.  Here are they are:

1) Consume 60-65% of your calories from carbs.  Running is an energy intense exercise.  Carbs are our energy food.  If you try to restrict your carbs and run you will be doomed to failure.  Consume high quality whole grain carbs, healthy fruits and legumes and get fueled up for a powerful run that will burn off those healthy calories and more!   

2) Consume 15-20% of your calories from lean protein.  Or about 0.5 to 0.75 grams of protein per pound of body weight  (that is about 75 grams for a 150 pound woman).  Reach for a combination of animal and vegetarian proteins such as legumes, cold water fish, nuts, seeds, eggs, chicken and tofu. 

3) Consume 15 - 20% of your calories from good fat. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day which are excellent to reduce inflammation and assist in heart health! 

Also, frequency is key.  You probably won't see results if you are running only once per week.  If you are a beginner start with 2 x 20 minute runs.  Work your way up to 4 days per week and then increase your duration to 40 minutes or more. 

Need some snack ideas that fit the above profile?  Read my previous article called Eating on the "Run".  Need some meal ideas?  Wait for next weeks article entitled "A Meal in the Life of a Runner".

Happy trails!

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca 

 

Nutrition on the "Run"

Whenever someone is starting on a new exercise program one of the first questions I get is what should I eat??  And if it isn't the first question I get, it is the first question I ask...what are you eating?  It often becomes an exercise unto itself, to figure out what to eat before and after a workout.  Here are  a few key tips to follow to get you going...

1) Eat approximately 1 to 2 hours prior to your workout.  The closer to your workout it is the less you should eat.  (One of the first things that happens when you are exercising is the blood gets redirected from your digestive system to your muscles so you want to make sure all your food is digested before you start or at best it will sit there like an uncomfortable lump, at worst your body could expel what is left in there!)  ps-exercising without eating is not a better way to burn more fat, it is a recipe for low energy and a bad workout.

2) Eat approximately 1/2 to 1 hour after your workout to replenish your energy stores.  The size depends on when your next meal is going to be.  The closer to your next meal, the smaller it should be...unless of course it is your next meal!

3) Choose snacks or meals that are a combination of proteins, carbs and good fats.

Here are some 150 calorie snack ideas that are perfect for before or after a workout/run:

Yogurt and Berries: 1/2 cup low fat plain yogurt + 1/4 cup blueberries + 1/2 tbsp ground flax

Crackers and Cheese:  13 Mary's Gourmet Crackers + 1 oz low fat cheese

Veggies and Dip: 1 cup chopped veggies + 5 tbsp hummus dip

Fruit and Nuts:  1 apple and 10 almonds

Soynuts and Raisins:  1/8 cup roasted soy nuts + 2 tbsp raisins

Smoothie:  15gm protein powder + 6 oz water + 1 cup frozen mixed berries + 1tsp flax oil

Happy Exercising!

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca 

Bringing up the Rear

Although you sit on it every day, your behind probably doesn't get much of your attention. If you notice it at all, most likely you're complaining that it's too fat, flat, or flabby. But however you feel about your back end, the gluteals—the muscles that form the buttocks—do crucial work every day, stabilizing your body and moving you through life. Great glutes are not just about looking good in a pair of jeans, they can help protect your lower back from injury.  You rely on these muscles for nearly every activity. When they're weak (from sitting too long) they can tighten up, making your knees, hips and back feel stiff and even causing lower-back pain.

So don't forget about your precious behind when you exercise.  Here are a few exercise to add into your routine.  Aim for a good glute workout at least once per week.

1) any uphill activity such as hiking, stairmaster, stairs etc.

2) squats and lunges - be sure to press into your heel as you do these to engage the glutes, keep your knees in line with your toes, avoid letting your knees go past your toes.

3) yoga - the beauty about yoga is that poses never target any one muscle but instead focus on the whole body.  Many of your back bends and standing poses require strong glutes just to stay in them. 

TRY THIS to get your Glutes Singing!

Lie on your back, arms at your sides, knees bent, and feet flat on the floor. Then place your left ankle on your right thigh just above the knee. As you exhale, lift your hips toward the sky; inhale as you come back down. Repeat 10 to 15 times and then switch legs.  (to stretch after this lift your right foot off the floor while keeping your ankle on your thigh, reach behind your right thigh and pull it in ).

I would love to hear about your favourite (or not so favourite) glute workout!

Christine is a yoga instructor, personal trainer and nutritionist who specializes in weight loss and womens health at Four Forty Fitness for Women in Burlington, Ontario.  Check out the website at www.fourfortyfitness.ca 

Flatten Your Abs Forever..it just takes a few minutes a day!

Did I get your attention?  Who doesn't want to flatten their abs forever?!? I have to apologize for the trashy magazine style title but I was hoping to grab your attention and if you are reading this I guess it worked!  The trouble with titles like this is that they do what they are meant to do (get your attention) but they rarely, if ever live up to their potential.  I am afraid this is another one of those situations.  In this article I have outlined in detail 4 yoga poses you can do to help tighten and trim your waistline, but what I didn't tell you is that you can't spot train any area of your body.  Meaning, if you have an cushiony layer over top of your abdominal area, no amount of strengthening will flatten it forever, that is where a healthy diet and regular exercise comes in.  All that said, strengthening your core muscles is an important component of fitness and should be included in a well balanced fitness routine. 

The core generally refers to the abdominal muscles group, but also requires gluteus medius (the side of your hips) and lumbar muscles, as well as the postural muscles of the back.   Aside from that fact that we all would love to have flatter abs, a strong core can improve your posture and stabilize your back, therefore, reducing your risk of back injuries.  The goal is to balance muscle tension and build core muscle strength to protect the back from injury and maybe even improve your posture.

A little note on goal setting when training your muscles: We should always train our muscles to improve in FUNCTION, not in looks, and since the main function of our core muscles are for stabilitization, core work should be about making deeper muscles stronger, not outer muscles harder. This is why I don't usually recommend crunches for core work; the best exercises for your core are those that require your abs to engage in order to support and stabilize your middle.   That is why I love, love, love yoga and yoga like poses for improving core strength.  In order to do the poses properly, and protect your back, you need to engage your core...they even have a name for this, they call it 'Uddiyana Bandha' or 'Core Lock'. 

Yoga asanas (poses) are known for increasing flexibility but anyone who has practiced yoga may know that it also increases strength, including core strength. As much as I love yoga for all of its multifaceted benefits, for the purposes of this article I will focus on the poses that can help you improve your core strength, and yes, flatten your abs.... :)  If you want to see photos of this you can easily Google any of the names or go to www.yogajournal.com and get more details. 

Do them on their own or add these poses to the end of any of your workouts:

For beginners I recommend you start with one repetition of each, holding for about 30 seconds or 5 full breaths.  When you start to get stronger you can increase the number of repetitions. 

1) Chair Pose http://www.yogajournal.com/poses/493

2) Plank Pose http://www.yogajournal.com/poses/470

3) Boat Pose http://www.yogajournal.com/poses/489

A detailed description of these poses....

1) Utkatasana (Chair Pose):
Stand with your feet together and draw the buttocks downwards. Lift your chest bone and roll your shoulders back and down. Take your arms straight out in front, palms facing each other, elbows straight. Now on an inhalation take your arms up overhead, keeping the elbows straight by pressing the outer arms in. Maintain this. Next, bend your knees to almost 90 degrees, keeping the buttocks drawing downwards. Do not arch your back but rather act as if you are going to sit in a chair. Meanwhile keep those arms lifting upwards and pressing in. On an exhalation straighten your legs and then lower your arms. Hold for 30 seconds and repeat 3 times.

It is necessary to engage abdominal muscles to prevent arching of the back. Back paraspinal muscles are also engaged to maintain an upright posture. Demand on the quadriceps muscles of the legs also builds back strength. The arms increase the use of the back muscles as well as strengthen the triceps.

2) Plank Pose:
This unofficial asana is more often a bridge to other poses. This asana more fully engages all four layers of the abdominals than any other abdominal exercise out there.

Come on to your hands and knees. Hands are forward of the shoulders and come in line with the shoulders once you are up. Feet hip width apart. Have your fingers pointing forward and arms locked straight by pressing the outer arms in. Turn your toes under, lift your knees off the floor and straighten your legs. Lift your inner thighs upwards and press back through the heels of your feet. At the same time tuck your tailbone in, keeping the buttocks in line with the spine and legs. Roll back your shoulders and look slightly forwards. Hold 30 seconds or longer and repeat 3 times.  If this pose bothers your wrists, try putting your elbows on the floor, shoulder width apart, with your hands clasped together.   If you want to kick it up a notch, try rotating your whole body (like one solid plank) so your weight rests on just one hand and one foot (the other foot can rest on the instep of the other) and then switch sides.  This is often called Side Plank Pose and the full pose can be viewed at http://www.yogajournal.com/poses/783.  Note, you probably don't want to take your foot into your hand unless you are an experienced yogi!

3) Boat Pose:

I haven't seen very many boats that look like this but boy can it work your core.  Sitting on your hips with your knees bent, one hand behind each knee and your feet on the floor take an inhale and lift your chest.  On the exhale bring your shoulder blades down.  On the next exhale lift your legs off the floor.  Some of you will need to keep your hands under your knees until you have enough strength to let go, others will be able to remove their hands right away.  If you are among the few with really strong hip flexors and abs you will also be able to straighten your legs.  Hold it here for about 30 seconds, and repeat three times.  Don't forget to breathe and remember to keep your chest elevated and to rest your weight on your 'sit bones' and not on  your sacrum.

Once you have finished this practice rest quietly on your back for a few minutes.   Perhaps taking time to hug your knees into your chest.  Because this is a practice targeting core muscle groups it is important to execute the asana correctly and fully engage, do not let your back slouch. This may not happen right away due to weakness of certain muscles, however it is important to know if you are doing the practice correctly or not and to progress towards proper execution. Only with effort will the correct action come. These asanas are difficult so feel good about your effort.

Christine Sachse

Yay for Yoga!!

In the next four weeks I want to talk about YOGA.  In my past life I had tried the 20 Minute Workout, Cardio Kickboxing, Step Aerobics and more but none of it did much for my body (it didn't help that I was a carboholic at the time!).  Then one day I stepped into a yoga studio and my life and body were transformed.  Within a few classes I felt longer, leaner and stronger than I had ... well, ever really. 

If you are a newby to yoga one of the most confusing things can be trying to figure out which style is best suited to you, and there are a lot of different styles.  My first bit of advise, if at first you don't succeed try again.  If you have tried yoga in the past and didn't like it you may not have had a good teacher, or one you connected with.  You may have not been in the right frame of mind or you may not have picked the right style for you.  If you are going to try it for the the first time, or try it again, keep an open mind and keep looking until you find one that connects with you.

When it comes to yoga styles there is a lot of crossover between them, the difference mainly lies in what they emphasize.  Here in North America, the asanas (poses) and pranayama (breathing), are at the heart of most practises. Some styles will emphasize one more than another, and others will minimize them and focus more on meditation or chanting.  Here is a run down of some of the more common styles.   

Ananda: emphasis on meditation

This gentle yoga combines breath awareness, affirmations, and yoga postures to move from body awareness through energy awareness to, finally, silent, inner awareness.

Anusara: Heart-oriented

Founded by John Friend in 1997, anusara yoga integrates the celebration of the heart, universal principles of alignment, and balanced energetic action in the performance of asana.

Ashtanga: the Power of yoga

For those who want a serious workout, ashtanga yoga offers a fast-paced series of sequential poses beginning with sun salutations. Students move from one posture to another in a continual flow and link movements to breath.

Bikram: Turning up the heat

Bikram Choudhury, known as the yoga teacher to the stars, developed this hot yoga practice. Be prepared to sweat in this one. The bikram class turns up the room temperature to anywhere from 85 degrees to 100 degrees. In this hot and steamy environment, students perform, always in the same order, 26 poses designed to cleanse the body from the inside out. This is a vigorous workout.

Hatha

Hatha yoga is a more general term that encompasses many styles of yoga, as most yoga has branched from this form.  If a class is described as Hatha it is probably going to be strong on alignment and relatively slowly paced.

Iyengar: Symmetry and alignment

B.K.S. Iyengar developed this yoga style, which stresses understanding the body and how it works. Students focus on symmetry and alignment, using props such as straps, blankets, wooden blocks, and chairs to achieve postures. Each pose is held for a longer amount of time than in most other yoga styles.

Kripalu: the yoga of consciousness

Kripalu emphasizes proper breath, alignment, coordinating breath and movement, and honoring the wisdom of the body.

Kundalini: Awakening energy

Once a guarded secret in India, kundalini yoga arrived in the West in 1969, when Sikh Yogi Bhajan challenged tradition and began to teach it publicly. This practice is designed to awaken kundalini energy, which is stored at the base of the spine and often depicted as a coiled snake. Kundalini mixes chanting, breathing practices, and yoga exercises. The emphasis is not on asana, but rather on chanting and breathing.

Viniyoga: Gentle flow

This gentle form of flow yoga places great emphasis on the breath and coordinating breath with movement. Viniyoga's flowing movement or vinyasa is similar to ashtanga's dynamic series of poses, but is performed at a greatly reduced pace and stress level. Poses and flows are chosen to suit the student's abilities.

My synopsis:  If you are looking for a great workout go for Power, Astanga or Bikram Yoga. If you have physical limitations and really need to emphasize aligment look for Iyengar or Hatha.  Want to get into more mind, body, spirit like yoga, try Ananda, Kripalu and Kundalini.

-- Christine