Fitness

SUNDAY SHOUTOUT! [Balanced Yoga]

Sunday Shoutout & Tour of Columbus – Balanced Yoga Pre-natal class

[by t gellenbeck and c loncaric]

We’ve checked out Balanced Yoga in Clintonville previously, but since then they’ve done a major overhaul…. and this time we tested a pre-natal class! Here is a quick recap of our visit…

Thoughts by Teresa:

Having only been to Balanced one other time about a year ago, I was surprised by their renovations. The entry way was open and stylish, with a small retail section (one of our favorite Bend Active shirts was on display!) and lots of storage for shoes and personal items. As we headed upstairs, the renovations continued and the studio room we entered had a great vibe to it. Here is a quick tour, thanks to our handy iPhones…

I wasn’t sure what to expect, as this was my first ever pre-natal class. Frankie, the instructor, greeted us with a smile and I felt like I sort of already knew her since I’d stalked her bio on the Balanced web site. She was friendly and very knowledgeable about yoga, pregnancy and momma-hood. Although I did expect it to be slower than the cardio-like power vinyasa classes we are used to, I was pleasantly surprised that we still did several power poses that challenged me. Frankie gave many modifications for the various stages of pregnancy and at almost 37 weeks, I had no shame in dropping to child’s pose when needed. I enjoyed the class very much and if the studio were closer, I would probably go regularly these last few weeks!

Thoughts by Christine:

I love the vibe of a room when you gather with a group of like-minded women. It felt like a special treat to myself to be surrounded by others going through the pregnancy experience with me. It was wonderful to see some celebrating the start of their pregnancy journey and motivating to see the ladies nearing the end of their pregnancy still take the time to nourish their body and spirit. I felt no judgement in the room and was completely comfortable doing what felt good for my body.

Some things I enjoyed [and observed] about the pre-natal class at Balanced…

The vibe of this class, although slower than our typical class, still had some spunk to it! Music was playing in the background, and the instructor spent time moving around the room and offering assistance or adjustments.
The class was a balance of active poses, stretching and relaxation. At my stage in pregnancy (17 weeks) I am still very active and able to attend Power Vinyasa and Flow classes two-three times a week. It can be hard for me to slow down and take it easy! I thought this class was great because we still worked on strength building in our legs, and went into traditional poses like down dog and chaturanga (with options to modify) that I love, but we also took it slow and were instructed to pay attention to our breath and our bodies throughout the practice. In all yoga classes we are reminded that if something doesn’t feel good, we shouldn’t do it, and this is especially important during the various stages and changes in our pregnant bodies. Shavasana while propped up on blocks and a bolster was so great.
The studio has been recently renovated and is beautiful and inviting. There are three rooms for classes and plenty of bathrooms and spaces for personal storage. The only downside to the location is that parking off High St. can be tough during a busy time of day.

I can see myself enjoying this class throughout the rest of pregnancy, now when I am more active, and then deep into my third trimester when I still want to move, but need to tailor my activity to my pregnant body.

Christine, demo-ing the modified plank… one of many modifications Frankie offered.

Christine [left, 17 weeks] and Teresa [right, 36.5 weeks]

Overall we both enjoyed the class very much and give it two (or rather four) thumbs up! More details…

Suggestions: bring your own mat (rental = $3), get there early due to street parking
Drop in class was $15, liked that you could do one pre-natal class (many studios that offer it require a series)

Fears, thoughts and fitness goals of a 50 something year old…

Guest Blogger – Peggy Bohn

Right after I decided to go to Orangetheory Fitness Hilliard and join the 6 week Columbus Weight Loss Challenge I thought: WHAT WERE YOU THINKING?!?! At almost 59 years old I’ve been in and out of shape [mostly out] for the last several months with a myriad of very lame excuses. But with week three of the challenge in the books, I have recommitted to working out at 5 a.m., am seeing results and beginning to uncover that habit-forming love of physical activity I’ve been neglecting for a while.

A few weeks back, two of us from the Living Fit Columbus run crew, Jen Bondurant and myself, decided to take Kelly Rauch from OTF up on the challenge. Jen goes to OTF Dublin (and so does Kelly) so the challenge has also included the friendly competition between the two fitness centers.

Kelly introduced me to Stephanie Young, owner of the Hilliard Orangetheory, and the games began! I was really nervous at first, but Stephanie put me at ease from the beginning. Explaining that I was competing with myself, not the others in the group, relieved much of my anxiety right from the start. My fear turned to excitement as she explained the program and set me up with one of the new OT Link Wrist Options. She then took my weight and pictures (ugh!).

My fears of people looking at me and judging me or comparing themselves to me dissolved quickly during my first session. NO ONE was looking at me, everyone is busy working their own program, paying attention to their heart rate, calories burned and points (one for each minute of training at 84% or higher of your maximum heart rate) on the overhead monitor. We’re all busy listening to the coach, pushing ourselves and moving from one station to the next – not bothering to look at others. It’s becoming more like a family experience. I’m seeing some of the same people and getting to know the coaches. I’ve been mixing it up by going before work, after work, on weekdays and weekends – whatever fits my schedule best. Although I’m enjoying the variety, the 5 a.m. sessions leave me feeling rejuvenated and ready to conquer the day!

We’re half way through the Ultimate Weight Loss Challenge and I’m feeling lighter, more energetic and just plain happy! My key goals are to increase my fitness level by increasing my strength and endurance and also to lose weight and feel better in my clothes. After only three weeks, going at least three times per week, I am thrilled with the progress. I’m also making better choices in my diet and squeezing in walks and yoga when possible. I’m not likely to win the weight loss challenge, but that wasn’t my goal in the first place. One person in one of my sessions has already lost more than 30 lbs – hurray for him!!

I will definitely be continuing to attend OTF Hilliard at the conclusion of this program. They’re a part of my fitness family and I look forward to getting to know them all better, as well as venturing down this path of a renewed love for exercise.

Peggy is one of our Living Fit run crew members and has been featured previously on our blog…

Five ways to conquer that early morning workout

Fitting it all in: How I work out at 5 a.m.

Guest Blogger – Jen Bondurant [read about Jen’s six week weight loss challenge HERE!]

With week two of Orangetheory Fitness Columbus’ 6-week Weight Loss Challenge in the books, I have recommitted to working out at 5 a.m.

First, I am not a morning person. Not. At. All. I literally fantasize about staying in bed until noon and then lounging on the couch and sipping coffee for another hour or two. Likewise, I grew up in a family of self-proclaimed night owls, and I have always seemed to naturally gravitate toward staying up late at night. Screen Shot 2016-01-27 at 11.04.17 PM

But…I also know that in order to make healthy, active choices for myself and my family, my routine cannot afford many lazy days or late nights. One of those healthy, active choices is working out at least five days per week. Since my husband also regularly works out and our children are too young to be left unaccompanied, let alone join us; the only way to hit my workout goal is for at least two of my days to be before work.

Do I like waking up at 4:30 a.m.? Absolutely not. Do I love how I feel at 6 a.m. when my workout is finished? Unequivocally yes! So, before every morning workout, there is an epic battle between my motivated self and my lazy self. I honestly believe, however, that anyone can stick to a morning workout routine. How do I conquer the battle? Here are my 5 best tips.

1. Schedule and prioritize.

My husband and I set aside time every weekend to talk through our upcoming week and schedule our workouts. It is often difficult to make time to work out and there are many sacrifices. Most weeks it feels like a challenging chess game as we juggle work, daycare drop-off and pick-up, kid activities and life generally. But by Sunday evening, we sign-up for our classes and put all our work outs into a shared electronic calendar. Committing to my workouts for a week at a time has definitely made me much more likely to maintain my 5-day target.

2. Eliminate excuses.

Prepare the night before and go to bed early. I head up to bed at least 30 minutes before I actually want to be falling asleep. I lay out my workout clothes and everything I need (water bottle, towel, etc.) at night. Not only do I make less noise when I am getting ready (which my hubby appreciates); but also, I am out the door much quicker (which means more sleep). Additionally, I hate the thought of looking at my clean workout clothes because I opted to skip out on my workout.

3. Set a “fancy” alarm.

While I don’t use multiple alarms (mostly because my husband would despise the multiple interruptions), I do give my alarm a motivational title. Currently, my alarm for my 5 a.m. OTF workouts is labeled “You can do this! [orange emoticon] #keepburning.” It may seem silly, but it really does help motivate me. Try it!

alarm

4. Think about why you do it and how you feel when you’re finished.

No matter the reason for my alarm, my natural thought when it goes off is an excuse for NOT getting out of bed. So, I have conditioned myself to think about two things instead: (1) the healthy role model I want to be for my kids, and (2) the feeling I have at 6 a.m. when my metabolism is rushing and I have the whole day ahead of me. Over the years, my inspiration for early morning workouts has changed, but the effect remains the same. By focusing on the results, I am more motivated to do anything to get there.

5. Water, water, water.

When you wake up, drink a cup of water first thing and splash some on your face while you at it. Not only does immediately drinking water help remedy the sleep dehydration, but the splash on my face accelerates feeling awake.

Bonus: Find a group of people who inspire you. At OTF Dublin, the 5 a.m. workouts are my favorite session. The trainer is fresh and the other members are some of the most focused people I’ve met. The energy is so inexplicably high, it’s truly palpable. I actually look forward to being a part of this group.

The bottom line for me is working about at 5 a.m. is all about commitment. The more you go all-in, the more likely you are to make early morning workouts part of your routine. Find what works for you and make it a habit!

morning1

Thanks Jen! Hoping this convinces more of us to get up early and start our day off right, at least a few days per week. Often, our morning mantra is…

Drink coaster from Zazzle.com

One last tip. Get to bed early! That 4:30 alarm will be going off before you know it and you NEED your sleep! For previous blog posts relating to this topic, visit…

Photo credits: OrangeTheory Fitness, ShutterStock.com, Zazzle.com, LivingFitColumbus

Kick that cold in the a#s!!!

Recovering quickly from the seasonal cold [and other icky stuff]

We are not doctors. Not even close. But we like to think we are all healthy, active people so our advice is worth something, isn’t it? Even if you eat right, sleep right, exercise, wash your hands… you’re probably still going to get sick at some point. And being that it’s cold & flu season, several of our running gals have been ‘down for the count’ lately.

Taking care of yourself during those first few days can have a major impact on how quickly your body recovers from an illness. Here is what WE do when the nasty [insert germ title here] takes over.

R&R. Its hard for some fitness lovers to pump the breaks, but SLLLLOOOOOWW down for a bit. Get more rest. Go to bed early. Take a break from your training routine. A few days of missed runs is not going to hurt you in the long run, but pushing through it (meanwhile choking up a storm during your workout) will likely just prolong the illness. Use your cold as an excuse to rest & relax!

Fluids. Duh. We all know you’re supposed to increase your water content when you’re ill, but what about juicing!? “For a cold, I try to avoid OTC medication & treat myself with rest & fluids… I love cold pressed juices, especially the ‘Zinger’ from Native which is apple, ginger & lemon,” raves one of our runners. “Other than that, I treat myself to a big bottle of water (like Smart Water) that feels fancy and keeps me a little more inspired to keep drinking fluids. I’ll also drink a ton of hot water with lemon slices.” We stopped to check out the new Zest Juice Co. in Dublin this week and one of the owners chatted with us for a few minutes. Even though some cold-pressed juice labels warn ‘persons with weakened immune systems’ we verified that didn’t apply to the common cold. If you’ve just got some sniffles and a cough, then chug up!! We also confirmed from various sources (Zest owner and even a few OBs) that even though the labels mention pasteurization, these juices are safe during pregnancy as well. Yippee!

Homeopathic Remedies. Oils are big these days, so no surprise that many fitness lovers choose this natural route. One runner stated, “I’m really into oils for helping our colds. I’ve been using Doterra oils for about a year and we’ve been relatively healthy! Currently, I am diffusing OnGuard and Lavender for immune function and calming (in the Petal Diffuser); as well as rubbing on blends of lemon, lime & melaleuca oils on our glands and behind our ears if we are feeling a bit under the weather.”

Petal Diffuser - Large.jpg

Extra Vitamins. Several of us stock up on extra nutrients including OJ (pulp-free, of course) & Vitamin C. And if you’re not already taking a multi-vitamin, now would be a good time to start! Some of our favs are below.

Those were our runners’ common cold-fighting tips and should be enough to get you over your next one quickly. So skip the Sudafed, hit the hay and feel better soon!

Image credits to the company websites referenced above.

What can YOU do in 6 weeks?

That is the question for two of our Living Fit Run Club regulars, who are participating in Orangetheory Fitness Columbus’ 6-week Weight Loss Challenge, starting today. For both Peggy and Jennifer, motivation has been lacking lately (more on that to come), so this challenge seemed like the perfect way to jump start the new year toward their personal FIT goals.

The challenge itself is pretty simple: you must attend at least 3 sessions per week at your Orangetheory home studio and weigh-in at the studio both at the beginning and at the end of the challenge. You cannot attend more than one OTF session per day, but you are free to engage in other exercise. The Grand Prize is $1,000, and a male and female prize of $250 for each Columbus studio (Dublin, Hilliard and New Albany).

Let’s meet our runners & recap their goals…

Get to know Jennifer:

Jennifer and her husband Andre live in Dublin with their two children, Cole (5) and Claire (3). She is a Columbus native and works at the Ohio Supreme Court as an attorney with Disciplinary Counsel. When Jennifer is not working or trying to keep up with her kids’ activities, she loves all things outdoors. Jennifer has been an OTF Dublin regular since her first visit in August 2014; however, for the last six months she has not been attending sessions as much as she would like. Jennifer’s 2016 FIT goals include 3 duathlons this summer and the Detroit International Half Marathon in October.

Jennifer’s FIT goals:

Partipate in OTF Dublin’s 6-week Weight Loss Challenge
Lose 25 pounds
Get back into a regular FIT routine that includes healthy food choices, OTF, hot yoga and running

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Jennifer (on right) enjoys running, yoga, biking and various other fit activities

Get to know Peggy:

Peggy is an almost 59 yr old mother and grandmother. Her daughter, Teresa Gellenbeck, encouraged her to become a member of the Living Fit Run Club and also introduced her to Orangetheory. She has attended OTF Dublin twice previously and enjoyed the crazy, challenging workouts. After becoming too sedentary over the past several months, Peggy has joined the OTF challenge and will be attending sessions at least 3 times per week, eating clean, giving up alcohol and preparing for whatever run/walks in which Living Fit may be participating.

We’ve featured Peggy previously in a post, Featured Success Stories – Fitness After 50.

Peggy’s FIT goals:

Participate in OTF Hilliard’s 6-week Weight Loss Challenge
Lose 12 pounds
Firm and tone (especially my saddlebags!) to feel & look better
Regain and maintain the Living Fit lifestyle

Peggy enjoys run/walking, light weight lifting & exercising for a cause! Pictured here, she completed the Cap City Half wearing this Pack H20 backpack.

Peggy and Jennifer will check in with us on their OTF Challenge journey, so stay tuned. We will be blogging, posting updates on social media & sharing their before and after photos [at the conclusion of the challenge].

Good luck ladies!

Want to learn more about OTF? Check out this article from The New York Times about what makes the Orangetheory workout so unique: http://www.nytimes.com/2016/01/03/nyregion/orangetheory-workout-new-years-resolution-fitness.html?_r=1

OTF challege

Fit Momma Monday: First Trimester Side Effects

Several of our Living Fit gals either are or have been pregnant while running & staying fit so we wanted to start a forum for giving some fit mom advice! Keep in mind we are just enthusiasts and not experts, please consult your doctor before developing a plan that works for you. We hope to feature these postings on various Mondays through out the month, send us ideas if you have any!

My Pregnancy: Five First Trimester Side Effects & How I Stayed Healthy Through Them!

Guest Blogger – Christine Loncaric [read more about her HERE!] Screen Shot 2016-01-11 at 4.12.12 PM

I’m Christine – a runner, yogi, and all around active momma! I have a 2.5 year-old daughter, and am pregnant with baby #2, due in June!

The first trimester of a pregnancy is exciting, but filled with a lot of changes – you are carrying around the most wonderful secret, but also dealing with some rapid shifts in your body & hormones. Now that I have entered the second trimester most of these side effects have diminished, and it feels like a good time to look back on the first few months of my pregnancy.

1. FATIGUE

I started feeling the regular first trimester fatigue sinking in around week 7 of my pregnancy. I felt normal through most of my work day, but by the time 4-5pm hit, I was ready to sit, or even sleep. With a normally busy life, and a toddler at home, this was definitely an unwelcome change! There were days that driving home from work and fixing dinner for my family felt like climbing a mountain. A couple things kept me going during the week: early morning workouts and access to a gym at my workplace. With shortening winter days (it’s dark before I get home from work) and the tiredness I felt in the evenings, I had to consistently move my workouts to the morning or lunch time. I try to follow a “do the opposite” rule for myself during pregnancy: If I’m struggling with energy level during the day, despite sitting and not exerting much at work, I commit to a lunch time workout, or a 30 minute walk during a chunk of free time in my schedule. If I feel completely exhausted and have been on my feet chasing a toddler all day, I let my body rest without guilt. This serves me well during all stages of pregnancy.

2. CRAZY HORMONES & MOOD SWINGS

This is an ugly truth for me during the early months of pregnancy. I would be happy one minute, and anxious or frustrated (for seemingly no reason!) the next. Since becoming a mom a couple years ago, running and yoga have been my favorite way to clear my head and relish in some “me time.” I knew that in the midst of my unpredictable pregnancy hormones it was more important than ever to carve out time for myself. I found a pre-dawn yoga class I love and joined a running group in my neighborhood, which gave me a couple days of workouts I could do early morning. It has been amazing to stay active and not have to jeopardize time with my family. The biggest adjustment was moving most workouts to the morning, before the evening fatigue set in!

3. BLOAT

I love my body and everything it can do, but it can be frustrating to go from a fairly flat belly to a lumpy one. It’s not just vanity, but comfort too – skinny jeans with a button just aren’t comfortable all day when it looks like you ate too many burritos for lunch. Luckily, I work in a casual environment where boyfriend jeans or loose fitting tops are the norm, but my changing midsection was very obvious to me in my tight workout gear. A yoga class should be a place of zero judgement, but it is important to me that I feel good in the clothes I wear to a studio so I can have a mindful, focused practice. My husband surprised me with a pair of Align yoga pants [pictured below] from lululemon athletica which have been my favorite thing to put on lately. They have a higher rise and feel wonderful on my growing belly – perfect for the transition from bloat to bump. I was also given a pair of Maternity Chaturanga Tights yoga leggings from Athleta for Christmas that I can’t wait to put to use! Align Pant

Align Pant from lulu pictured above

4. NAUSEA & CHANGES IN APPETITE

Morning sickness and food aversions are the norm for a lot of pregnant women. I am fortunate that I never actually got sick, and my nausea was usually a sign that I needed to eat something. Again around lucky week 7 I stopped wanting any kind of raw vegetable, which threw a wrench in a diet usually filled with big salads for lunch and dinner. It would have been easy to fall into the carb trap (bread & crackers always sound good!), but instead I moved from raw to roasted veggies. I roasted everything – broccoli, butternut squash, sweet potatoes, tomatoes, cauliflower, green beans, etc. – and loved it all. I always keep a jar of my favorite pesto sauce in the fridge, so veggies, a lean protein, and pesto become a staple for me. It served double duty – foods that appeased my food aversions, and healthy foods that are good for both baby and me.

5. CHANGES TO WORKOUTS

Staying fit throughout my pregnancy is a priority of mine, but being mindful of my body and growing a healthy baby comes first. My first doctor’s appointment was around my 9 week mark, and even though I’ve been pregnant and had a healthy baby before, I still wanted to check in with my OB/GYN to make sure I was making safe decisions. My doctor knows how the importance of my active lifestyle and encouraged me to keep up my normal workouts with one big change: Hot yoga had to go. My favorite classes are at Harbor Yoga where the heat and intensity are high–temps can rise near 100 degrees with a high level of humidity. I am now sticking to heated classes that don’t go over my body temperature and have always felt appropriately challenged and safe. I’ve been to heated classes at Balanced Yoga and Go Yoga that I love, and plan to check out a pre-natal yoga class at those studios soon. As for running? My OB encouraged me to run to 7 mile race I had already registered for (it’s in one week!). Her comments are always reasonable and rational to me – if my belly feels heavy, try a maternity belt. If running gets too hard on my ligaments, slow down and speed walk. Other than that, I listen closely to my body. I stay hydrated and am not afraid to step back on intensity level or weights during weekly boot camp classes, but am still moving a lot and even trying new workouts (I tried my first Orange Theory Fitness class during my first trimester!). It can be hard for me to admit when it’s time to scale back, so I feel so thankful that I have a doctor who has helped me brainstorm ways to stay active and fit.

Christine pictured on the right; pregnant & fit @ OTF!

Thanks C! Looking forward to more Fit Momma Monday posts from several of our runners and readers!

Photo credits: lululemon.com, freestockphotos.biz & Living Fit Columbus!

As 2015 becomes 2016…

[by T Gellenbeck]

Happy almost new year! Hope you survived the holiday cookies and meals and are still on track with your fitness regime!

I am safely into my third trimester and anticipating 2016 very much, due to both a new addition to our family (late Feb!) and getting back to the fitness scene this spring/summer. I have had some previous pregnancy complications and medically am considered ‘high risk’ so I’ve been taking it easy the last few months. I try to take walk dates with my FitBit or do some slow flow yoga or light weights here and there, but for the most part my main source of exercise has been chasing around our almost-three-year-old. He will keep you active, you can borrow him anytime to see ~ toddlers NEVER seem to run out of energy! Although I’ve been enjoying some rest from running & hot yoga, I definitely miss the fitness scene and all my cbus pals. I see fitness posts all over my social media feeds… friends checking into yoga classes, raising money and participating in road races for a cause and volunteering at local fitness events. I feel like I’m living vicariously through them and inspired by them daily, in awe of their motivation and commitment to living a fit lifestyle.

I’m not a huge resolution maker, but I do like to set fitness goals each year, so its time to start thinking about it! Last year our runners set MILES & MATS goals… check them out to get some inspiration.

–> 2015 Miles & Mats <–

Although I won’t be making any personal goals until after we settle in with the new little one, I certainly plan to be more active in 2016 and tackle some of my 2015 Miles & Mats goals.

So what are your plans for 2016?

Here are some ideas to get your brain and body moving…

Kick off the year with a juice cleanse from Native or your favorite juice bar (been wanting to check out Vitality right here in Dublin)
Participate in the Ohio Health First on the First 5K or sign up for a future race to train for
Check out a different yoga studio or return to your favorite one… some of our regular spots are Harbor, Thank & VPower
Try a new fitness routine, something to get that body moving! Orange Theory Fitness has locations all over Columbus and will be starting a Columbus Weight Loss Challenge on Jan 11. I personally can’t wait to try System of Strength once I’m back on the wagon!
Buy some snazzy gear – we love lululemon, Bend Active and Columbus Running Company
Try a new healthy recipe – some of our go-to sources are Cbus local WholeLivingLauren.com and also HeAndSheEatClean.com
Get inspired by following other fit lovers’ blogs (see our fav list HERE) or Instagram feeds

Whatever your goals & resolutions are, be sure to make time to “fill your bucket” with things that give you a positive outlook, balance and renewed energy. Hope to see you on the mat or trails in the new year!

Busy? Frazzled? 10 Yoga Poses to Decrease Stress

WOW, its been too long since we’ve last posted. We could list a million reasons why, but the short answer is… sometimes life just sweeps you up and time flies by.

Anyhow, enough about that…

With the holidays approaching, we often get busy and sometimes stressed. So take a few minutes, SLOOOOOOOOOW down your pace and make some time to relax!

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This sequence and article came from our work wellness coordinator & certified health coach, Amanda Spring. She works for Mount Carmel and would make an excellent FITspiration/Fit Spotlight interview candidate in the near future! The info was adapted from My Fitness Pal.

Yoga, as well as all forms of exercise, have been known to help increase mobility, flexibility, circulation, brain function and memory. Practice this quick Yoga flow to get your blood flowing, focus your mind, release tension, and set the mood for your entire day. Take these poses in order and hold for at least 5–10 breaths. During each pose, inhale and exhale through the nose to increase oxygen and build internal body heat. These 10 poses can be completed by people of all fitness levels.
Child’s Pose
How to: Sitting on your heels, bring your torso forward and rest your forehead on the ground in front of you. Extend your arms toward the front of the mat with palms facing down. Rest your chest in between your knees.
Benefits: Relaxes the spine, neck and shoulders and increases blood circulation to the head.
Tip: You can take this position anytime you’re feeling fatigued during your yoga practice.

Cat-Cow Stretch
How to: Get on all fours with your hands under your shoulders, and your knees under your hips. Start with cow by curling your toes under during an inhale and dropping your belly while gazing up toward the sky.
Transition to cat during an exhale by releasing the tops of your feet to the floor, rounding your spine and bringing your gaze towards your belly.
Benefits: Keeps the spine healthy and improves abdominal strength.
Tip: Closing your eyes while moving through cat-cow is encouraged.

Downward Facing Dog
How to: Start on all fours and spread your hands shoulder-width apart and knees hips-width apart. Send your hips to the sky to create an inverted V shape with your body. Spread your fingers and toes as wide as you can to get as much grounding as possible.
Benefits: Great stretch for the calves and helps boost blood circulation throughout the body.

Cobra
How to: Start on your belly with feet hip-width apart. Place your hands on the mat beside your rib cage with elbows bent, and peel your chest and upper ribs up off the floor.
Benefits: Opens up the back, chest and shoulders, and awakens your energy source.

Mountain Pose
How to: Stand tall with your feet hip-width apart and arms by your sides. Engage your legs and draw your tailbone down.
Benefits: Improves posture and mental clarity.
Tip: Try practicing mountain pose whenever you’re standing in line for something.

Chair Pose
How to: From mountain pose, bend your knees and try to get your thighs parallel to the floor while keeping your tail bone down and chest lifted.
Benefits: Strengthens the ankles, calves and spine, and stimulates the abdominal organs.

Warrior I
How to: Come into a lunge position with your back heel facing inward and your front knee directly over your front ankle. Keep both your hips facing forward and bring your arms over head.
Benefits: Strengthens the chest, arms and legs.
Tip: It’s OK to move your legs into a wider stance to get your hips to face forward.

Warrior II
How to: From Warrior I, open up your hips to the side of the mat and extend your arms out with palms facing down. Make sure to keep a 90-degree angle and gaze out over your front middle finger.
Benefits: Strengthens the legs, ankles and arms.

Pigeon Pose
How to: On all fours, slide your right knee forward toward your right hand and slide your left leg back. Square your hips to the front of the mat and bring your torso down into a forward bend over your bent right leg.
Benefits: Lengthens and opens up the hip flexors, stretches the back, and opens the chest.
Tip: Pain in the hips often reflects emotional pain. Opening up your hip flexors helps to relieve stress.

Corpse Pose (or as we’d prefer to call it, Savasana)
How to: Lie down on your back and let your feet fall to either side. Bring your arms alongside your body. Let
your breath come naturally and close your eyes.
Benefits: Calms the mind, relaxes the muscles, and improves concentration.
Tip: Spoil yourself and stay in this pose as long as you wish.

Now that you’re rejuvenated & rested, go conquer your busy life! And make it a great one. 🙂

Images courtesy of Google, Living Fit Columbus & Active Body, Creative Mind

Don’t just SIT there! Tips for squeezing in movement during the workday

Do you sit all day at work? Have you read that “sitting is the new smoking?”

Our bodies were not designed to sit and sit and sit. Multitudes of studies show the negative impact it can have on your weight, health, athletic performance, mood and even life expectancy. A Runner’s World article states, “There’s no running away from it: The more you sit, the poorer your health and the earlier you may die, no matter how fit you are.”

Well now that we are aware, what can we do about it?

Here are three tips we’ve developed to help get you more active during the workday.

1. Find ways to move more often. Take a walk [or jog!] on your lunch break. Take the stairs… maybe do them twice! Park in the overflow lot. Take breaks every hour to walk a few laps, do a few stretches, squats, lunges or your favorite yoga pose. This is also a great way to re-energize yourself when you hit that 2:00 slump and feel like taking a nap or grabbing your 3rd cup o’ joe. Or get creative & think BIG! Replace your chair with an exercise ball. Splurge and order a standing desk. Ride your bike to work. Create a wellness campaign with your co-workers. Challenge your friends to a little #stopdropandyoga. You can always find inventive ways to move… which also makes for a great Instagram photo. 🙂

2. Build time into your daily schedule for fitness and make it happen. Before work, during work, after work, whatever works [haha] for you! If you put it on your calendar and make it a habit, you’ll be more likely to stick with it.

3. Find something that motivates you. Personally, I am usually motivated by signing up for a race. Having a goal and keeping track of my training log is enough motivation to make sure I run, walk or move most days of the week. With my busy hectic schedule and current pregnancy status, my fall race calendar is bare. My usual go-to device is my Garmin, but my husband recently got me a Fitbit for my birthday and I’m loving it! Get in your 10,000+ steps per day!

So get off your chair and get moving! Turn your sit…

into FIT!

Do you have ideas for moving more? Comment below or find us on social media, we’d love to hear from you!

Sources and more info…

25 Ways To Spark Health & Happiness

Been busy! DIY home projects & remodeling, a photography business and mostly hanging out with my little man. He will be 2 1/2 at the end of this month and I literally can’t get enough of him lately. Visiting parks, the zoo, hiking, new adventures… we are having so much fun!

Anyhow, been thinking a lot lately about what really matters in life. I start to feel guilty that I haven’t finished the laundry, haven’t blogged… haven’t showered [I’d like to say this is a joke, but I think I was a hippie in my former life!] Then an excerpt from Bella Mumma showed up in my IG feed and I instantly pushed all the guilt aside.

So after spending some time on her site, visiting a few others and reflecting on what is important in my family’s life, this list was developed. More of a work in progress than something to be printed and framed, but hopefully insightful nonetheless!

25 Ways To Spark Health & Happiness

Spend time with family. As much as you can.
Call your mom. Or aunt. Or old friend. Brighten someone’s day.
Build relationships. Friends, family, neighbors, co-workers… “People with strong and broad social relationships are happier, healthier and live longer” according to Action for Happiness.
Do something for yourself. Maybe a run, maybe a manicure. Something JUST. FOR. YOU.
Take lots of pictures. They can be turned into awesome art work, make great gifts & will provide memories later in life.
Exercise and take care of your body.
Drink lots of water. SO many benefits.
Spend time with a young child or elderly person. They find joy in the little things and it is refreshing.
Pray. Maybe for yourself, maybe for someone else. Just pray.
Do something kind for someone else. Even better, don’t let them know you did it.
Stay in your pajamas all day.
Create a bucket list. now. do it.
Visit a new place. Or maybe ten! We are doing a summer park tour, up to 16 already!
Find a local coffee shop to frequent. Bring some friends!
Fresh flowers will make most people smile.
Learn as much as you can! Perhaps a formal education, perhaps personal growth. Read books, visit sites, interview experts, practice your craft, etc.
Send letters and thank you’s. Everyone loves to get mail, no matter how 21st century-ish they say they are.
Go to bed early and wake up early. Enjoy some coffee and the beautiful sunrise.
Stay up late and do something crazy. Like blogging at 1AM.
Get plenty of sleep. Take [guilt free] naps when you need them.
Be kind to everyone you meet. Kind is the new pretty.
Chase your dreams. Run fast.
Take a mental health day. And repeat #11.
Travel & create new adventures.
Stay positive & optimistic. Health benefits! Find joy in all things and laugh as often as possible.