Yoga + pool = summer

10405268_10202413022062996_7912242744386939764_nI’m so grateful for the opportunity this summer to teach a poolside yoga class at a lovely house in Madison. There’s nothing better than saluting the sun under the actual sun! Hit me with a message if you’d like more information on how to get involved. And for those yogis who have joined me on the deck, many, many thanks. It’s an honor to share my Saturday mornings with you!

A round of Applause

MSCR’s Hip Hop Hustle class recently concluded with a fun rendition of Hustle 32 … sort of. We weren’t thrilled with the music that came with the choreography, so eagle-eyed dancer Jill suggested we dance to “Applause” by Lady Gaga.  She had spotted another class doing the same thing on YouTube. It danced way better, trust me. Here’s the video:

If you want in on the Hustle action, we’re starting up on June 17. Check the link at right for information on how to sign up. And, for those of you who absolutely must know what routine we’re doing, I’m reaching back into the archives for Hip Hop Hustle 4. I wanna see you move (move), shake (shake) and drop (what your momma say?)

Calm the mind with the breath

A few years ago, I wrote a story for the Wisconsin State Journal about a study at the UW-Madison involving veterans who had served in Iraq and Afghanistan. Back then, I interviewed one of the study’s designers, Emma Seppala, and was so impressed by her passion for helping these veterans overcome the trauma that they had endured.

Recently I came across a blog post she wrote for Psychology Today. I’ve been thinking a lot about anxiety, and I was looking for more proof that it’s difficult to simply talk ourselves out of feeling anxious. Her post reminded me of this one revolutionary fact: We can change how we feel by using our breath. Our therapists are skilled in using the body to change the brain, empowering people to overcome the obstacles in their lives to participate in the world from a healthy place. One simple tool — the breath — can truly transform suffering. If you’d like a guide on your journey out of suffering, please reach out.

Beat diabetes with yoga

A new study out of the Harvard School of Public Health found that women can reap the benefits normally associated with aerobic exercise by participating in weight-bearing activities, including yoga. According the the study, “women who did muscle-strengthening and conditioning exercise more than 150 minutes a week lowered their diabetes risk by 40 percent.” Of course, aerobic exercise is crucial for physical health, but it’s encouraging to know that weight-lifting, yoga and stretching can also help lessen diabetes risk. Read more about the study at npr.org.

And because I love planners, fitness trackers, sticker sheets, etc., I’m including a link to a booklet from the National Institutes of Health that can help you keep track of your fitness. Check it out here: tipsactive.

The Art of Yoga

Yoga exhibitDuring a recent trip to Washington, D.C., to visit friends, I toured a very enlightening art exhibit at the Smithsonian titled “The Art of Yoga.” I wrote a story for the Sunday Wisconsin State Journal Travel section, which you can read here. The tour featured a 45-minute yoga class, which was definitely worth the $15 price of admission. Practicing asana in a Smithsonian gallery was a once-in-a-lifetime experience! (And for my traveling companion’s take on a 5K running tour of the monuments, click here.)

I just had to pose with Vishnu, that blue poster boy outside of the museum, and of course, my attire was carefully chosen. Team Yogafit represent!

Challenge yourself!

Yes, it’s cliche. We indulge ourselves over the holidays and then wake up with a wicked hangover and a renewed resolve to get healthy. Sound familiar? Well, let’s try something new this year. It takes at least three weeks to create a new habit, so I challenge you to get on your mat EVERY DAY for four weeks to reconnect with your healthier self. We’re not setting a weight-loss goal, we’re not going full bore with P90x, we’re not training for a half marathon. All of that can come later if you desire. For now, let’s commit to spend time every day — at least 30 minutes, please — practicing our yoga. Feel free to take your favorite class, break out a cherished DVD, or stream a class from a site like yogavibes.com.  Keep track of your progress (stickers are highly encouraged) on this four-week yoga challenge form.

Email me a picture of your form after the last day of the challenge (Feb. 1), and you’ll be entered to win a free hourlong yoga therapy session with me. If you’re too far away to meet with me in person, I’ll happily supply you with a 30-minute guided meditation instead. Need a class to motivate you? Check out my classes here and I hope to see you soon!

Meditation elicits cellular changes

A study out of the Center for Investigating Healthy Minds offers further support that meditation is good for you, even on a cellular level. Researchers surveyed molecular changes in the body in two groups of people: a group who engaged in mindfulness meditation for 8 hours, and a group who engaged in non-meditative, quiet activities for the same amount of time. According to Dr. Richie Davidson, the genes of the meditators were changed to reflect a faster recovery from stress. So by paying attention to your life in the present moment, you’re training your body to protect itself against the harmful effects of stress. So don’t just do something, sit there!

Holiday remorse?

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Whether we toiled away in the kitchen or drove miles for the privilege of sharing a feast with family and friends, we likely earned those calories ingested at the Thanksgiving table. But when the inevitable guilt sets it, it’s easy to overcompensate with a punishing workout just to quiet our inner critic. However, there is a smarter way to stay fit for the holidays. I asked the experts at MSCR to weigh in on the most effective workout, one that uses body weight and items you can find around the house, like a chair and a few feet of free wall space. All it takes is 7 minutes (but 14 or 21 is even better). Read all about it at madison.com. If you’re one of those exercisers who needs a group to stay motivated, sign up for Fit for the Holidays at MSCR to sample a variety of classes to offset holiday indulgences.