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December 23, 2013 | 0 Comments

Yoga For Back Health: An Intermediate Sequence Tha...

Holiday travel is right around the corner, and we all know that sitting in planes, trains and automobiles often causes stress in our bodies. If you are wondering why the human physique suffers so much with travel, contemplate the fact that sitting in vehicles for long periods of time forces our … read more

This entry was posted on Monday, December 23rd, 2013 2:15pm
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Holiday travel is right around the corner, and we all know that sitting in planes, trains and automobiles often causes stress in our bodies. If you are wondering why the human physique suffers so much with travel, contemplate the fact that sitting in vehicles for long periods of time forces our bodies into the poor postural position of a misaligned forward bend.

Sitting presents many physical challenges because it tightens our hip flexors, depletes our core strength, rounds our spine, collapses our chest and thrusts our neck and head in front of our shoulders, causing them to hunch. Sitting not only causes physical discomfort, but also prevents energy from flowing, which makes us prone to lethargy, depression and a host of other illnesses. According to The Mayo Clinic, “Researchers have linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome.”

To counteract unpleasant effects of travel on my body, I make sure to backbend before and after embarking on a trip. Below is one of my favorite sequences. Hold each pose for five breaths. Repeat the sequence three times. If you are new to yoga please click here for the beginner sequence.

*Please note that this sequence is not for back pain. If you are experiencing back pain, please subscribe to the JWM Specialty Level, in which I guide you through yoga for back pain sequences in live video courses.

For complete progressive online 10-30 minute yoga classes and individual pose instruction on video with me as your teacher, join the JWM now here! There is something for everyone, beginner to advanced yogis as well as if you need to do yoga at work, during travel, if you are injured or ill.

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Flying Locust With Hands Clasped (Salabasana With Hands Clasped)

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Upward Dog (Adho Mukha Svanasana)

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Bow Pose (Dhanurasana)

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Full Wheel (Urdhva Dhanurasana)

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Child’s Pose (Balasana)

 

 

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December 20, 2013 | 0 Comments

Yoga For Digestion, Core Strength And Balance

Happy Black Friday Everyone! If you plan to practice yoga today and I hope you do, include a bunch of twists in your sequence. Revolved poses are awesome for stoking our digestive fires and toning our core. Twists also enhance the mobility of our spine. One of the biggest movement issues … read more

This entry was posted on Friday, December 20th, 2013 2:19pm
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Happy Black Friday Everyone!

If you plan to practice yoga today and I hope you do, include a bunch of twists in your sequence. Revolved poses are awesome for stoking our digestive fires and toning our core. Twists also enhance the mobility of our spine. One of the biggest movement issues we face with age, is turning around. Our spines lose flexibility and  mobility, which makes it hard to maintain balance as we rotate. Then, we fall. The sooner you start to incorporate twists into your life, the sturdier and healthier you will be!

To get the most out of any twist, as you inhale, release the depth of the twist so that your belly may inflate and then suck your gut in as you exhale so that you can deepen into the twist again. Manipulating your breath is a subtle technique that will help you develop a deep six pack. Twists uniquely work all of the muscles of your abdominal wall as well as your obliques.

If you do not have a large repertoire of revolved yoga poses in your practice, my method teaches almost every twist from the beginner to the most advanced stage. The poses are presented in full 30-40 minute progressive classes, short individual video modules and a glossary of poses in still photograph form.

Get started! Get healthy!

For complete progressive online 10-30 minute yoga classes and individual pose instruction on video with me as your teacher, join the JWM now here! There is something for everyone, beginner to advanced yogis as well as if you need to do yoga at work, during travel, if you are injured or ill.

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December 20, 2013 | 0 Comments

Get Your Body Ready For The Holidays: Two Hand Ket...

The JWM has close to 200 videos that teach you how to tone all areas of your body. You can tone individual body parts using the fitness index or you can use the calendars, which integrate the video modules into full aerobic calorie blasting routines. The steps and benefits are … read more

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The JWM has close to 200 videos that teach you how to tone all areas of your body. You can tone individual body parts using the fitness index or you can use the calendars, which integrate the video modules into full aerobic calorie blasting routines. The steps and benefits are included for each exercise. Below is an example of the steps and benefits of the Two Hand Kettlebell Swing. As a subscriber to my method, you also also get the video demo! Get your body ready for the holidays and new year everyone!

The complete JWM fitness programs with over 150 exercises modules for toning and cardio are one click away. Get fit now here!

Two Hand Kettlebell Swing

Steps

  1. Place a kettlebell on the floor in front of you. Stand with your feet slightly wider than hips distance apart.
  2. Bend from the waist and grab the kettlebell with both hands. Engage your core and keep your spine long for the duration of the exercise. Bend your knees slightly.
  3. Lift the kettlebell about an inch off the ground. Then, with straight arms swing the kettlebell back between your legs. Keeping your momentum, straighten your legs and stand upright as you swing the kettlebell up in front of you to shoulder height (keep arms straight the whole time). Go right into the next swing.
  4. Do 2 sets of 10 reps per set.

Benefits

  • Tones triceps, biceps, forearms, pectorals and deltoids
  • Strengthens wrists, elbows, shoulders, and back
  • Tones core
  • Strengthens glutes, quadriceps, hamstrings, knees, calves, and ankles
  • Stretches glutes, hamstrings, knees, calves

Note: The amount of weight you should use will depend on your size, age, gender, experience and goals. To avoid injury, always start with lighter weights and add more weight carefully and progressively. Lighter weights with more reps yields smaller leaner muscles while heavier weights with fewer reps yields larger stronger muscles.

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December 20, 2013 | 0 Comments

Julie On The JWM: 24 Hours In The Life Of…

I have to confess I am actively on my own method. Here is a glimpse of my calendar over the past 24 hours. Yesterday 1.5 hour yoga class. Long held postures, my greatest weakness…shh!! Last Night Dinner Awesome JWM dinner of Tricolore Salad and Vegetarian Tofu Tacos With A Side … read more

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I have to confess I am actively on my own method. Here is a glimpse of my calendar over the past 24 hours.

Yesterday

1.5 hour yoga class. Long held postures, my greatest weakness…shh!!

Last Night

Dinner
Awesome JWM dinner of Tricolore Salad and Vegetarian Tofu Tacos With A Side Of Quinoa (recipes are available in all JWM levels).

Tricolore Salad

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This Morning:

Breakfast
JWM Acai Smoothie with my homemade low-fat granola. Just got an email from a client to whom I gifted a jar, asking for the recipe. Her whole family loved it!

Acai WIth Granola

JWM Level 2 30-Minute Aerobic Routine.  Since I shot all the aerobics videos for the JWM awesome sweaty series of signature workouts, I have been on my Sports Cardio program the past few months, running for my workouts. Getting back to high intensity aerobics was soooo fun! I turned up some awesome music and boom! It was over before I new it. Calories burned. Sweat dripping. And it is so nice to vary things up! It is so much more interesting for the mind and healthy for the body to workout in different ways. The fact is, the more muscles you use when you workout and the more varied your cardio exercise program is, the better shape you will be in.

Running

Lunch
Classic JWM Vegetarian Vegetable and Legume Soup–Chickpeas, Red Kale, Grape Tomatoes, and Bok Choy. Yum!

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I feel strong and vital with an afternoon full of energy ahead of me and I look forward to sharing it all with you!

All workouts, yoga, recipes are available to you on my site:)

Julie

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December 20, 2013 | 0 Comments

A Vegetarian Thanksgiving: JWM Sweet Potatoes With...

Happy Thanksgiving week everyone! I hope you will start celebrating today. It is so fun to extend holidays as long as possible. Try this amazing JWM Sweet Potato With Kale And Golden Raisins side dish to accompany the rest of your vegetarian thanksgiving meal. If you are looking for an … read more

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Happy Thanksgiving week everyone! I hope you will start celebrating today. It is so fun to extend holidays as long as possible. Try this amazing JWM Sweet Potato With Kale And Golden Raisins side dish to accompany the rest of your vegetarian thanksgiving meal. If you are looking for an awesome substitute for turkey as your main dish, try tofu. There are so many delicious ways to use tofu as the center piece of a meal.

Thanksgiving 2013 Sweet Potatoes, Kale, Golden Raisins

Ingredients

  • 1 sweet potato, cut into small cubes (about ¼ inch).
  • 2 tbsp. extra virgin olive oil
  • 1 tbsp. pure maple syrup
  • 1 large bunch of kale, chopped
  • 1 tsp. Earth Balance

 

Preparation

Serves 2, Prep time 1 hour

  1. Pre-heat the oven to 400 degrees.
  2. Place the sweet potatoes in a casserole dish.
  3. Add 1 tbsp. olive oil to the sweet potatoes and toss them until lightly coated.
  4. Place the casserole dish in the oven.
  5. Bake the potatoes until tender, about 40 minutes.
  6. At 40 minutes, add the Earth Balance and maple syrup to the casserole dish blending well with the sweet potatoes.
  7. Meanwhile, heat 1 tbsp. olive oil over medium heat in a sauté pan.
  8. Add the kale.
  9. Sautee the kale until it is deep green and slightly shrunken, about 2 minutes. Add a sprinkle of sea salt to taste.
  10. Remove the casserole dish form the oven.
  11. Layer the kale over the sweet potatoes.
  12. Place the dish back in the oven. Cook until the kale becomes slightly crisp at the edges, about 5 more minutes (make sure not to overdo this).
  13. Meanwhile, heat a sauté pan over medium heat with the water.
  14. Add the raisins. Cook the raisins until they are plump, about 1 minute.
  15. Take the casserole dish out of the oven. Top the kale with the raisins.
  16. Serve.

For more delicious healthy organic JWM recipesjoin my method here!

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