A gentle yoga routine to help you relax before bed. Watch the full video here
Images (from left to right) Gap - Adidas - Fresh Pair - Michi Lioness - Michi Bionic
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Gentle Yoga for Hip Flexibility (12 minutes)
This all-levels routine is just the thing to unwind your hip flexors, hamstrings, and glutes. This Friday’s arm balance “Perching Pigeon” requires open hips and a can-do attitude. The attitude? Well just like they say: Whether you believe you can or you believe you can’t, you’re right. You got it, but for now how about a little hip opening and emotional/physical tension releasing? :)
An instructor in a class I was taking surprised me by infusing this video’s sequence into the class! She even mentioned me by Sarah Beth Yoga, which felt great to hear in my day to day life. This sequence still is one of my favorites, and a go-to for most of my students’ hip flexibility inquiries. Open your hips (gently) today!
Take a looky at my healthy eating and fitness sections (the tabs are on my tumblr).
Don’t be too hard on yourself if you do mess up, just make the next thing you eat be something healthy.
Challenge yourself to try new foods and if you find a weird vegetable at the grocery store that you’ve never used, buy it and experiment with it; make it something fun.
Try new work outs and exercises whether its classes or things you can do outdoors, this way you don’t get bored and it gives you a chance to find something you really like!
Just keep in mind that you want to NOURISH your body, not starve it.
I want to exercise, BUT I can’t afford a gym membership.
I want to exercise, SO I’ll come up with a list of free and low-cost workout options like:
- SparkPeople’s free workout videos
- SparkPeople’s at-home workout ideas
- Walking, running or biking outside
I want to run, BUT it’s too [cold, rainy, hot, snowy, windy] outside.
I want to run, SO I’ll plan my runs around the days and times with the best weather, and invest in a few pieces of running gear that make running more comfortable. If all else fails, I’ll come up with an alternative workout I can do indoors, whether running on the treadmill or something else.
I want to work out, BUT I have [bad knees, a bad back, an injury, chronic pain].
I want to work out, SO I’ll make an appointment with my doctor and/or physical therapist to find out exactly what I can do safely and without pain.
I know I should exercise, BUT I don’t know how to get started.
I know I should exercise, SO I’ll do everything in my power to educate myself on what to do and how to get started, beginning with:
- Reading articles in SparkPeople’s Fitness Resource Center
- Asking questions on SparkPeople’s Fitness & Exercise Message Boards
- Joining a fitness challenge at SparkPeople.com
- Signing up for SparkPeople’s Exercise of the Day email
I want to get fit, BUT I just hate exercise!
I want to get fit, SO I will accept that my goal involves exercising. I will do my best to keep trying new workout ideas until I find something that I do enjoy!
I do want to work out, BUT I am just too busy.
I do want to work out, SO I will make it a priority while cutting back on other things that aren’t as important to me. I will find 10-minute chunks of time that I can dedicate to exercise each day.
I want to exercise, BUT I don’t have anyone to watch the kids.
I want to exercise, SO I will find ways to include my kids in my efforts to work my workouts around times that they are napping, at school, occupied and entertained.
I want to eat healthier, BUT it’s too complicated.
I want to eat healthier, SO I will start with one small step at a time, such as:
- Eating more whole grains
- Eating more fruits and veggies
- Looking up nutrition facts before I order from a restaurant
- Measuring my portion sizes
- Tracking my food to learn how to make better choices
I want to eat healthier, BUT I can’t afford it.
I want to eat healthier, SO I will purchase foods that fit within my budget and help my reach my goals, even if it’s only a few things in my cart. I’ll also actively research ways to save money on healthy foods and reallocate money I used to spend on junk foods toward healthier items.
I want to eat better, BUT I hate to cook.
I want to eat better, SO I’ll find ways to do that that involve little to no cooking, including:
- Buying healthy convenience foods to save on prep time
- Choosing frozen or prepared meals that fit into my diet
- Ordering healthy foods from restaurants
- Collecting 15-minute recipe ideas that I can make easily
I want to eat healthier, BUT I hate vegetables.
I want to eat healthier, SO I will focus on eating more of the healthy foods I DO like, and keep trying vegetables in new ways until I find preparation techniques I do like.
I want to eat better, BUT my family won’t eat healthier foods.
I want to eat better, SO I’ll get my family on board by including them in finding and planning meals that meet everyone’s goals.
I want to cook more, BUT I just don’t have time.
I want to cook more, SO I will cut back in other areas (like TV watching) that don’t serve my goal, and collect quick-cooking recipes that I can make with limited time.
I want to lose weight, BUT it’s so overwhelming.
I want to lose weight, SO I’ll take it one step at a time instead of overwhelming myself by changing every habit at once. I will also stop beating myself up for not doing everything perfectly all the time, and start celebrating the good choices I do make each day.
I want to lose weight, BUT I don’t have support from anyone in my life.
I want to lose weight, SO I will remember that I’m doing it for ME and not for others. I will tell at least one person about my goals whom I can trust, and if I can’t find support from friends and family, I will become active in SparkPeople’s Community to make friends and get support from people who have similar goals!
Next time a “but” tries to get in the way of your goals, turn it around like the examples above and you won’t let your excuses win!
Which “but” buster is your favorite? How have you busted one of your own excuses recently?
A lot of people ask what i do in the gym and honestly i’ve fallen off the wagon lately because we’ve been so busy with travel and going home and eating all the yummy foods.
I’m getting back into the swing of things now and i know it won’t take long to get back to where i want to be so i thought i’d share my latest/intended work out routine.
Trainer 3x per week
I still do a split weights routine with my trainer, we’ve just changed from 5 days a week to 3 because she’s so busy.
We do two body parts per session and although they vary, here’s an example of what it might look like:
Tuesday- Legs, Shoulders and Abs
Thursday- Back, Triceps and Abs
Saturday- Chest, Biceps and Abs
We use free weights, kettle bells, the bow flex, resistance bands, body weight and whatever other torturous things she can come up with. She changes it up every session so i don’t get bored.
You could absolutely do this yourself but i know that without her i won’t push myself as hard in these areas and i also don’t have the knowledge she does to continually be changing it up.
30/3 (in addition to training)
I read this somewhere recently that to stay motivated you should commit to either 30 minutes of exercise or 3 miles per day. For me this is either 30 min on the treadmill at high incline or walking 3 miles with my dogs (2 miles with Pickle and picking up Balthazar on the way back for the additional 1). These are really easy things to work in to your day and are easy to become routine.
I’m also in the process of getting back on the healthy eating wagon.
A friend and i the other day joked that our version of eating naughty foods is still, in fact, pretty damn healthy so its not like i’ve gained a load of weight; i’ve just eaten things that might make me feel more sluggish than usual.
I do post lots of my meals on my instagram (WIFELIFE) but generally this is somewhat how it goes:
Breakfast- before working out i eat something small like a granola bar or piece of toast and then afterwards i either have eggs (yes, i still eat organic, local eggs even though my diet is mostly vegan otherwise) with veggies or oatmeal with fruit.
Lunch- usually something with brown rice pasta or something from out local coop deli like a tofu salad or wrap
Dinner- lots of veggies like my sweet potato noodle with home-made pasta sauce, soups, beat burgers, veggie tacos or really anything from the River Cottage Veg cookbook!
Snacks etc- Usually seeds or dried fruit, plentils for my salty fix, fruit, green juices, tea (i’m currently trying the Your Tea 28 day Tiny Teatox for a boost and to get rid of all the yuck), vega sport performance protein, cranberry juice and lots of water.
I think this has everything covered, like i said i’ve been a little piggy lately but i know this combo will have me feeling ship-shape in no time :)
Is there anything else you guys would like to know or want me to share?
I’m gonna try and post more meal ideas and recipes so keep an eye out for those and we can get healthy together!
44 Best Bodyweight Exercises Ever for Women - Click HERE to see the other 35 on YouTube.