Namaste

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I have practiced yoga more this year than I had in the past and have found it to really complement my lifestyle wonderfully.  I have found yoga to be what I've heard it to be – relaxing, spiritual, emotional, as well as all of the physical benefits like increased flexibility, muscle tone, improved energy and vitality, protection from injury, and others.  Practicing yoga allows for a time in my day to really center myself.  Any sort of worry or weight I had on my mind vanishes.  I move with my breath and allow my body to work out its kinks and toxins.  My mind, body and spirit are stronger and more serene by the end of my practice.

If you have always been curious of yoga, but have not yet tried it, I strongly recommend doing so.  For one to experience the benefits of yoga, you must practice at least twice a week.  You can do it, I have faith in you!

The spirit in me honors the spirit in you.

Vitamins

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So unfortunately I started out the new year of 2017 under the weather.  I experienced shingles, a sinus infection and extreme allergies all within a span of about two and a half weeks.  Needless to say my immune system and energy levels were down.  In general, I eat very healthy and am an active individual.  I'd like to think I take good care of myself; however, like all, sometimes sickness comes my way.  I was not expecting to experience the above trifecta, but thankfully I am feeling much better.  Along with the medicines I was prescribed, my immune system strengthening on its own, and lots of rest, I think I owe the spring in my step these days to the introduction of vitamin supplements to my diet.  

My dad was actually the one who shared this video with my sister and I.  It was interesting to hear from Lo Bosworth, known from The Hills TV show, but also an author and entrepreneur.  She found out she was severely deficient in a few vital vitamins that once she added into her daily routine, made her feel healthier all around.    

Additionally, for women specifically, I came across a great list of six essential vitamins and minerals to be sure to incorporate into your diet if not already.  I like this list a lot because it notes whether you should look into getting a supplement or if it's possible and more beneficial to get these vitamins and minerals from food instead.

Yoga by Candace

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Yogis: if you like to do yoga at home, travel frequently, or don't have a studio membership, this YouTube channel is for you!  My sister, Elsa, introduced me to Yoga by Candace when I started getting into yoga.  What I like most about Candace is that she talks you through all of the moves with reminders to engage your core, flatten or your back, etc.  Try her channel out and let me know what you think!

Running Exercises

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I came across this wonderful article just as I was worrying about training for my upcoming half marathon.  I tried these exercises and they really do help warm up your body and prepare your muscles for a long (or short) run!  Whether you are training for a race, run a few times a week, or are just easing into becoming a runner, these exercises will benefit you.  

Stronger Abs without Crunches

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Who really enjoys doing crunches?  I know I don't.  I came across these moves for a stronger core through my subscription to the Greatist daily newsletter.  What piqued my interest is that these moves add variety to any workout.  They not only work your core but also your arms and legs depending which ones you choose.  Sayonara to crunches and sit-ups. 

 

Yoga for Runners

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I ran my first half marathon in February and decided to start yoga afterward because of the toll my body took while training and participating in the race.  Yoga helps runners to strengthen muscles and increase flexibility which in turn can help you run more efficiently and stay injury-free.  In retrospect, I really should have been actively practicing yoga throughout the months leading up to the half but there is always next time.  Shiner Beer Run (half marathon) in November, here I come!

I really enjoy this yoga video for an easy 20-minute sequence.  The instructor does a nice job talking you through each move.

HIIT Treadmill Workout

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Short on time but need to get some cardio in for the day?  This is the perfect work out for you if you enjoy running.  HIIT means high-intensity interval training which is a type of exercise made up of alternating periods of short, intense anaerobic exercise with less intense recovery periods.  It is efficient because an entire HIIT session lasts only about 10-20 minutes.  This type of workout is great for burning fat, and your body continues to do so for 24-48 hours after your workout. 
How to:
5 mins - 7 (speed of treadmill)
5 mins - 4.5
4 mins - 7.5
4 mins - 4.5
3 mins - 8
3 mins - 4.5
2 mins - 8.5
2 mins - 4.5
1 min - 9
1 min - 4.5
5 mins - 3 (cool down)
Modification: to shorten this workout from 30 to 20 minutes, start at 4 mins on speed 7 and work up to 8.5