Tabata of the Day

Mountain climbers are a complex exercise. You are in plank position so your arms and shoulders are holding you up while your core and legs are also engaged. Your cardiovascular system is working as you are alternating pulling your knees in towards your chest. The entire body is working hard which is why it is very challenging to do for the full eight rounds that tabata training entails. This is why I have most of my clients alternate just holding plank position with mountain climbers…and even this can be challenging. No matter what your schedule today entails I am sure you can fit four minutes into your day for this four minutes of tabata training!

20 second forearm plank
10 second rest
20 second mountain climber
10 second rest
20 second forearm plank
10 second rest
20 second mountain climber
10 second rest
20 second forearm plank
10 second rest
20 second mountain climber
10 second rest
20 second forearm plank
10 second rest
20 second mountain climber

This is a great video in case you don’t know what a mountain climber is https://youtu.be/nmwgirgXLYM The only tip I would add to what she is saying is to make sure you keep your shoulders stacked over your wrists. A lot of times I see people with their hands about 6-8 inches ahead of their shoulders. It may feel like it is making the exercise easier but it is placing way too much stress on the shoulder joint.

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Top 5 Tips for Meditation

MEDITATION1Meditating is hard. It can seem like a daunting task and after repeated failure it is easy to just give up. But there is a reason they call it a practice! Just like a yoga practice, every single day is unique and you never know what will surface when you take the time to practice.

The most important things are actually the simplest.

  1. Create a set time in your schedule. At first it is best to do it first thing in the morning when you wake up. You may want to splash some water on your face and brush your teeth to make sure you don’t fall back to sleep!
  2. Designate a set duration. When beginning a practice it can be hard to set aside part of your day to sit still. You may want to start with three minutes on the first day and set an alarm. See how that feels and try adding an additional minute every other day so by the end of the week you are sitting for six minutes.
  3. Find a special space in your home. Make a space that is quiet and clean. No clutter or visual distractions. You can create an altar of things that are special or have significant meaning to you. Make sure you have the proper seating arrangement that you can be comfortable sitting upright.
  4. Designate a focal point. You may want to keep your eyes open and stare at a candle flame. Other people choose to close their eyes and focus on the third eye if they are intellectual or the heart center if they are emotional. Try different methods to see what feels best.
  5. Focus on your breathing. Slowly begin to inhale through the nose taking slow deep breaths in and out. At first you can count your breaths in an effort to keep the mind from wandering.

This is a starting point. What you do with it from here is up to you. There are many benefits to meditation as simple as starting your day by taking a few minutes for yourself to preventing heart disease. If you have time for facebook you have time to meditate! Stop making excuses and start your practice today.

Ready or not…time flies

18ffe6fb523c860b448b1e7dbcd7ea67One month of 2016 is completely gone, did you make it count?

What have you accomplished?
What changed for you?
Did you establish any new habits?
Did you take steps towards any goals?

Time flies and without assessing things it is much more challenging to make progress. I generally try to use Sunday evenings as a time for reflection on the past week and what I want to accomplish in the upcoming week. I also think it is helpful to assess at the beginning of each month. It can bring a sense of gratitude for what you have accomplished and help you see where you need to improve or take action. After reflecting on the above questions for January, think about these questions for February.

What would you like to accomplish in February?
What positive or healthy habits would you like to establish?
What goals are you working towards?
What do you want to accomplish each week in February to help you realize your goals?