by Heather | Dec 17, 2018 | challenges, exercise, general health, Tips, wellness
THE HOME STRETCH 15 CHALLENGE!
This week’s challenge can feel almost like a guilty pleasure … although I promise you, there’s absolutely no reason to feel guilty about it.
Your challenge is to spend 15-20 minutes at the end of each day stretching or doing some mobility/recovery work (like foam rolling). Or, you can find a soothing yoga routine and do that instead!
At first, you might wonder how you’re going to find 15 minutes to get this done, but once you realize how much better it makes you feel, you’ll find yourself looking forward to it… and might actually make this a non-negotiable after this challenge is over!
When I stretch out in the evening, sometimes I’ll listen to music, other times to my favorite podcasts or audiobooks, and yes, sometimes I’ll even watch one of my fav TV shows.
The reason we’re doing this challenge is because stretching before bed will help you reconnect with your body and focus on areas that might need a little extra TLC from the day.
You’ll head to bed rested and relaxed.
Looking for a routine to get you started? Try this before-bed yoga sequence: www.popsugar.com/fitness/Before-Bed-Yoga-Sequence-25491816
Are you in?
by Heather | Jul 2, 2018 | challenges, self help, Tips, Uncategorized
Practice Yoga Breathing 10 Minutes a Day
Feeling stressed, overwhelmed, or tired? Need to add a little zen into your day?
Well… lucky for us there’s a guaranteed way to bring calm to our bodies – and it’s all about how you breathe. In fact, you can energize or relax your body just by changing the way you breathe.
This week, your challenge is to practice “yoga breathing” for 10 minutes a day!
Pranayama helps correct poor breathing patterns that can help pull your body out of “fight-or-flight” mode. It helps you to relax and feel more balanced.
Here’s how to do it:
Lay down with your back on the floor (you don’t have to lay down, but it helps). Keep your knees bent, your feet hip-width apart, and feet on the ground.
With your mouth slightly open and your tongue just behind your teeth, inhale slowly, feeling your chin raise ever-so-slightly toward the ceiling. Breathe in for 6 to 8 counts, nice and slowly.
Next, exhale through your nose for 3 to 4 counts (half as long as you inhaled), slowly returning your head to its starting position.
In just a few breaths, you will notice your thoughts start to slow down and your body begin to relax.
This form of breathing helps relieve anxiety, anger and agitation, and even sleep disturbances.
Your challenge this week is to practice the yoga breathing method at least once per day, for about 10 minutes. Are you up for the challenge this week!? Let me know!
by Heather | Dec 19, 2017 | challenges, exercise, general health
THE HOME STRETCH 2017 CHALLENGE!
This week’s challenge can feel almost like a guilty pleasure … although I promise you, there’s absolutely no reason to feel guilty about it.
Your challenge is to spend 15-20 minutes at the end of each day stretching or doing some mobility/recovery work (like foam rolling). Or, you can find a soothing yoga routine and do that instead!
At first, you might wonder how you’re going to find 15 minutes to get this done, but once you realize how much better it makes you feel, you’ll find yourself looking forward to it… and might actually make this a non-negotiable after this challenge is over!
When I stretch out in the evening, sometimes I’ll listen to music, other times to my favorite podcasts or audiobooks, and although I’m not a tv fan, you may choose to watch your favorite series.
The reason we’re doing this challenge is because stretching before bed will help you reconnect with your body and focus on areas that might need a little extra TLC from the day.
You’ll head to bed rested and relaxed.
Looking for a routine to get you started? Try this before-bed yoga sequence: www.popsugar.com/fitness/Before-Bed-Yoga-Sequence-25491816
Are you in? Let us know in the comments!
Yours in good health,
Heather
Health Coach & AFAA Certified Personal Trainer
FitEffex@gmail.com
(508) 523-6143
by Heather | May 15, 2017 | challenges, exercise, general health
Sun Salutations Challenge
This week, your challenge is all about linking your body, breath and mind with energizing yoga movements called Sun Salutations or Surya Namaskar.
The original Surya Namaskar was not just a sequence of yoga postures, but a line of sacred words honoring the sun as a symbol of the Divine – Namaskar means “to bow”.
Today, it’s a popular practice in yoga and consists of 12 simple but powerful poses. It’s really great for getting the blood flowing in your body, improving flexibility, calming your mind, and can even improve digestion!
Here’s a step-by-step tutorial on how to do your Sun Salutations: www.verywell.com/illustrated-stepbystep-sun-salutation-3567187
It is important to remember to:
1. Let every inhalation and exhalation lead you into a next pose – do not force anything.
2. Practice your movements with gratitude and think about what you’re thankful for in your life.
3. Add mantras such as Om when you breathe out to enhance your level of participation.
4. If you’re able to, practice this outside in the sun whenever you can. Feel the rays of the sun on your body as you perform the movements.
Sun Salutations are a perfect practice to awaken your body, focus your mind, and connect you to a sense of gratitude for the new day.
Your challenge this week is to practice Sun Salutations once every day each morning before you begin your day!
Even if you’re not into yoga, I encourage you to give this a try.
Are you in?!
Let me know in a comment!
by Heather | May 9, 2016 | exercise
Down Dog
This week’s challenge will be AMAZING for both your body and your mind.
It’s energizing, will boost your circulation, and will stretch you out and make you feel like a million bucks.
This week, your challenge is to practice the Downward Facing Dog position for 3 minutes EVERY DAY.
Here’s how to do it:
The body should look like an inverted “V”.
- Start by resting on your knees (toes curled up) and hands.
- Then you exhale and push your knees away from the floor, raising your hips and straightening your legs and arms.
- To release from Downward-Facing Dog, exhale and slowly drop your knees to the floor and rest with your arms under your shoulders as in Child’s pose.
For more detailed instructions, you can click here: drweil.com/drw/u/ART00526/Downward-Facing-Dog.html
Practicing this daily has incredible benefits. Here are just a few:
- Down Dog is one of the best ways to elongate and realign the spine
- Stretches the postural muscles and back of the legs and can help reduce lower back pain
- Brings awareness to your breathing, calms the mind and relieves stress
- It helps open and strengthen your chest muscles
- It helps build stamina and strength in your arms
- Helps improve digestion and blood flow