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February 26, 2015 | 0 Comments

5 Post-Workout Restorative Yoga Poses

Is your body feeling tight like a rope after gruelling hours of working out in the gym? Or are you simply a beginner puzzled at the thought of nerve-racking stretches? If you answered yes to either of the above questions, read on. The good news is that you can overcome … read more

This entry was posted on Thursday, February 26th, 2015 3:12pm
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Is your body feeling tight like a rope after gruelling hours of working out in the gym? Or are you simply a beginner puzzled at the thought of nerve-racking stretches? If you answered yes to either of the above questions, read on. The good news is that you can overcome these issues with a few easy restorative yoga poses.

Consider the below before starting this practice:
• Be at ease. Listen closely to your body. Don’t force yourself to perform any yoga posture if you’re feeling pain or discomfort.
• Relax your senses. Set aside enough time to practice each pose in a peaceful environment.
• Breathe consciously. Learn how to inhale and exhale completely. Expand your low belly, mid-abodmen and chest fully while inhaling and allow them to contract while exhaling.

Viparita Karani Asana (Legs Up The Wall Pose)
1. Sit on the floor with your right hip against the wall.
2. Roll onto your back stretching your legs up the wall as you do so. You will end up with your torso on the ground perpendicular to your legs up the wall.
3. Optional: You may place a bolster, blanket or pillow under your lower back.
4. Take soft, deep and complete breaths while holding this position for about 3-5 minutes.
Note: You can hold the position for longer once you’re comfortable with the pose.
Benefits: The legs and heart are placed at a higher level than the head in this asana. The nervous system experiences a sedative effect due to this shift in position. Viparita Karani also enhances lymphatic drainage (which also makes it great to practice after a long day sitting at a desk or on an airplane).

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Supta Matsyendra Asana (Reclined Spinal Twist Pose)
1. Lie down straight on your back with your legs extended on the ground. Bend your left knee, and cross it over the right leg (which remains straight). Your left knee should be bent at a 90 degree angle touching the floor over the right leg (use a block or a bolster underneath your knee if it doesn’t reach the floor).
2. Keeping your back flat on the floor, inhale, and on the exhales slowly twist your torso towards the left. Aim to get your left shoulder blade on the ground (if it pops up you can use a block under your forearm or wrist for extra support).
3. Hold this position for 2 minutes.
4. Repeat the same set of steps on the opposite side.
Benefits: The supine spine twist asana helps heal sore muscles in your hamstrings, outer thighs, and back.

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Balasana (Child’s Pose)

1. Kneel on a mat and position your knees together or hips width apart.
2. Move your torso forward, hinging at your hips so that your abdomen rests on your thighs. Rest your forehead on the floor or a block if your neck is pitching forward (not in line with the rest of your spine).
3. You can choose to keep your arms beside your hips or stretch them forward on the floor above your head (keeping them shoulder width apart).
Note: You can place a pillow or blanket in between your glutes and heels, if you are having trouble sitting on your heels.
Benefits: Stretches entire back body as well as the sides of the body (especially if you stretch your arms forward). Also stretches the quads, knees, shins and tops of the feet. Calms your mind.

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Savasana (Corpse Pose)

  1.  Lie down on your back with your legs extended forward on the ground.
  2.  If your chin is elevated and cervical vertabra compressed, fold a blanket and place it under your head so that your neck remains long and in line with the rest of your spine.
  3. Rest your arms straight beside your hips with your palms facing upward.
  4.  Close your eyes.
  5. Relax your forehead, eye brows, eyes, all the muscles of your face, your jaw, your tongue and your throat. Focus on your breath. Feel the heaviness of your bones and the lightness of your muscles draping over them.
  6. Let go of your thoughts and if they arise, try to be a witness to them. Watch them pass across the screen of your mind and then watch them disappear into the space around you.
  7. Benefits: Typically practiced at the end of every yoga session, corpse pose provides complete relaxation of the body, mind and soul.

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Nothing beats feeling strong and energetic after you sweat it out doing your favourite fitness workout. But every now and then, you need to help your body recover with special attention. The above restorative yoga poses are designed to help unwind your mind, body and spirit from rigorous workouts so that you can complete your session feeling calmer and comfortable in your body. Additionally, these poses make use of basic yoga principles that help you de-stress, which helps keep your body supple and young!

 

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February 19, 2015 | 0 Comments

Benefits of Yoga for Kids

There are innumerable questions that come to mind when contemplating signing your kids up for a yoga class. It’s true that you can’t expect 100% focus or self-realization from a kid. But, yoga gives kids a chance to have fun while learning to stay healthy and fit. Kids don’t have … read more

This entry was posted on Thursday, February 19th, 2015 12:37pm

There are innumerable questions that come to mind when contemplating signing your kids up for a yoga class. It’s true that you can’t expect 100% focus or self-realization from a kid. But, yoga gives kids a chance to have fun while learning to stay healthy and fit.
Kids don’t have to trade in their play time for yoga. Simple yoga asanas just take a few minutes to practice and have countless health benefits for children. Each year, more and more kids suffer from obesity, anxiety disorders, stress and autism. Identifying minor setbacks at an early age will help you provide a healthier lifetime solution for your young ones.

How To Get Your Kids To Start Yoga

Instead of sending your kids to yoga classes right away, spark their interest by introducing yoga as a fun activity. Take them for a stroll to a nearby yoga studio that has tailor-made yoga classes for kids. Set a purpose for the yoga class and give them a heads-up on how yoga will make them stronger and smarter! Explain that yoga offers complete well-being of mind and body—in your own fun words of course! When kids grow up practicing yoga they discover a holistic, soulful approach towards it.

Physical Benefits Of Yoga For Kids:

Helps keep body supple and strong, fights obesity and promotes immunity. Aids sleep.

Emotional Benefits for Kids:

Improves behavior, reduces aggression and helps keep emotions/moods balanced and stable.

Mental Benefits for Kids:

Enhances concentration, builds self-awareness and promotes strong social skills. Reduces anxiety and stress. Enhances creativity and artisitc capabilities.

Game activities that include asanas and postures can make yoga all the more playful and fun for kids. To start with, try this simple breathing exercise designed to induce calm when kids are revved up.

Baloon Breathing:

  1. Ask your kid to inhale deeply, deeply enough to fill their low belly, abodomen and chest with air so that their entire torso exapands just like a balloon.
  2. Then, tell them to exhale slow and steady imagining that they are a baloon deflating.

Benefits:

This technique will help kids better understand a what constitutes a full, complete and concious breathing process. They will feel calm and relaxed while practicing it. You’ll notice how helpful it will be to teach your kids to practice full and complete concious breaths whenever they are angry or anxious.

Points to remember:

  1. Teaching yoga for kids needs a lot of practice and effort.
  2. Spend enough time with your kids to help them establish a routine of practicing yoga at home.
  3. The art of yoga doesn’t demand perfection, but it’s flexible enough to suit people across all age groups.
  4. Don’t be a taskmaster or make yoga a drill for kids.
  5. On the lighter side, let them learn, build and grow with the flow of yoga gradually, day by day.

Making yoga part of a kid’s daily routine can bring immense health benefits even after they become adults. So explain all the wonderful reasons that exists as to why they should start practicing yoga today!

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February 17, 2015 | 0 Comments

Five Easy Exercises To Keep You Fit At Work

From an evolutionary perspective, humans were designed to move and research corroborates that there is nothing more unhealthy than being sedentary. But it is often hard to avoid inactivity if you work an 8-hour desk job. There are however easy exercises you can do right at a your desk to keep yourself … read more

This entry was posted on Tuesday, February 17th, 2015 10:13pm
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From an evolutionary perspective, humans were designed to move and research corroborates that there is nothing more unhealthy than being sedentary. But it is often hard to avoid inactivity if you work an 8-hour desk job. There are however easy exercises you can do right at a your desk to keep yourself moving, build strength and enhance your flexibility throughout your day. The benefits? Physical activity decreases the risk of cardiovascular disease, high blood pressure, type-2 diabetes, obesity,  anxiety, depression, cancer. So, put your excuses aside and get started! Try the following exercises right at your desk every day for a month and see how much better you feel.

For video modules showing how to do each of these exercises, buy JWW online lessons here!

 

*Note that you should separate the sets so that you do the first in the morning, the second mid-day and the third in the late afternoon.

Air Squats

  • Stand next to your chair with your feet a little wider than hips distance and straight
  • Bend your knees tracking them directly over your ankles as you lower your buttocks so that your thighs are parallel to the floor (lower less for a modified variation)
  • As you lower your buttocks raise your arms to shoulder height straight in front of you to counter balance the weight dropping behind you
  • Come back to your start position taking an extra squeeze of your gluteus muscles
  • Do 20 reps each set 3x per day

 

Chaturanga Push-Ups 

  • Place your hands on your desk shoulder width apart
  • Walk your feet back until your body forms a diagonal plank position
  • Engage your abs
  • Bend your elbows to 90 degrees back along your ribs (not out to the side as this is not a tradition push-up)
  • Straighten your arms (without locking your elbows)
  • Continue with the next
  • Do 10-20 Reps 3x per day

 

Moving Lunges 

  • Stand with your feet hips distance apart and straight
  • Place your hands on your hips
  • Step your right foot forward about 2.5 to 3 ft. bending both knees as you do so (distance will depend on your height and proportions and ultimately you want your front thigh to be parallel to the ground)
  • Hold this position and make sure you have your balance
  • Once you are steady, extend both legs until straight and then bend again
  • Do 10 reps on each side 3x per day

 

Tricep Dips 

  • Stand with your back facing the desk
  • Walk forward a couple of steps
  • Place your hands on the desk, fingers dangling off the edge and facing your body (the base of your palm is on top of the desk)
  • Experiment with bending your arms and knees simultaneously as you will know you are at the correct distance when your elbows bend at a 90 degree angle over your wrist
  • When your distance is correct make sure to line your feet up evenly with one another and straight
  • Bend your elbows to 90 degrees and then extend them without locking your elbow joint
  • Do 10-20 reps 3x per day

 

Hamstring Stretch

  • Standing facing your desk or chair with your feet hips distance and straight
  • Elevate your right leg onto the desk or chair (make sure your left hip is directly over your knee and knee over ankle)
  •  Check to see that you are standing tall, with a broad chest and that your shoulders are over your hips (not leaning back or rounding forward)
  • Begin to bend forward from your hip joint placing your hands on your thigh, shin or ankle
  • Hold for 1-minute
  • Switch Sides
  • Do 3x per day
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February 12, 2015 | 0 Comments

Valentine’s Day Healthy Decadent Chocolate D...

There’s no reason to feel guilty about indulging chocolate on Valentine’s Day. Below are two of my favorite signature frozen healthy chocolate dessert recipes. They taste just like any of your favorite delicious chocolate treats whether that’s ice cream, frozen yogurt or chocolate mousse. But, all the ingredients are pure … read more

This entry was posted on Thursday, February 12th, 2015 4:25pm
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There’s no reason to feel guilty about indulging chocolate on Valentine’s Day. Below are two of my favorite signature frozen healthy chocolate dessert recipes. They taste just like any of your favorite delicious chocolate treats whether that’s ice cream, frozen yogurt or chocolate mousse. But, all the ingredients are pure and healthy! The best thing about these recipes is that they can be integrated into your daily life. So, even if you choose to eat the less healthy stuff on V-Day (still go for the high quality non-processed chocolate desserts!), get back onto your normal JWW meal plan regimen come Sunday with these recipes as options for your daily post-dinner dessert.

Learn more about and buy JWW meal plans here.
*Note: You can use a regular blender but the NutriBullet is the best appliance for these desserts. Buy one here.

JWW Chocolate Raspberry Frozen Decadence

1 tbsp. organic cocoa powder
1bsp. pure organic raspberry jam
1 tbsp. organic almond butter
1/2 cup pure organic almond milk
1/2 frozen banana, sliced
1/3 cup-1/2 cup crushed ice

1. Put all ingredients into a NutriBullet or blender. Blend until you get a consistency between frozen yogurt and a smoothie (add extra almond milk as needed)
2. Serve in a bowl with a chocolate and almond bit garnish.

JWW Chocolate Peanut Butter Frozen Decadence

1 tbsp. organic cocoa powder
1 tbsp. organic peanut butter
1/2 cup pure organic almond milk
1/2 frozen banana, sliced
1/3 cup-1/2 cup crushed ice
1/2 tsp. agave

1. Place all ingredients into a Nutri Bullet or blender. Blend until you get a consistency between frozen yogurt and a smoothie (add extra almond milk as needed)
2. Serve in a bowl with a crushed peanut garnish.

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February 4, 2015 | 0 Comments

JWW Bootcamps, Retreats & Wellness Programs 2...

SOUTHWEST TURKEY:  MAY 10th-24th JWW FITNESS AND YOGA BOOTCAMP AT MARTI HEMITHEA  Please join me for my 2nd annual bootcamp/wellness in in nature program at Marti Hemithea, the stunning 5-Star boutique hotel on the coast of the Aegean sea. Situated in a small village called Orhaniye, 30- minutes from the city of … read more

This entry was posted on Wednesday, February 4th, 2015 1:52pm
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SOUTHWEST TURKEY:  MAY 10th-24th JWW FITNESS AND YOGA BOOTCAMP AT MARTI HEMITHEA 

Please join me for my 2nd annual bootcamp/wellness in in nature program at Marti Hemithea, the stunning 5-Star boutique hotel on the coast of the Aegean sea. Situated in a small village called Orhaniye, 30- minutes from the city of Marmarais, this location is named after Greek Goddess, Hemithea, who is credited with having given beauty and longevity to the people of Marmarais for ages. Now, it’s your time to dial back the clock! You couldn’t find a more beautiful and perfect place than this region of Southwest Turkey for getting into ridiculous shape, relaxing and rejuvenating! Whether you seek to lose weight, get strong, become flexible or just unwind and de-stress, this vacation offers it all!

Your days will be replete with wonderful hikes to historic ruins and small traditional coastal villages, toning and cardio sessions, daily yoga and meditation classes and pure clean healthy cuisine. This is a highly curated retreat where I teach you everything you need to know to feel and look great -from how to exercise to what to eat, from experienceing all aspects of yoga to enjoying spa treatments. The result? Complete rejuvenation of your body and soul.

I am thrilled to be returning to this magical place! I’ve traveled much of the world and Marti Hemithea is one of the most gorgeous destinations I’ve ever visited. Not only is the naturally beauty of the location awe-inspiring but it is also the ideal place to achieve optimal well-being of mind, body and spirit. I invite you all to join me on this incredible adventure!

The 2 week retreat includes:

  • Luxury 5-Star spacious accommodations  (your own personal jacuzzi upon request) overlooking the marina with internet access, beautiful traditional turkish bathrooms en suite, luxurious linens, balconies and jacuzzis upon request.
  • Beautiful scenic daily hikes to historic ruins and towns. Local guides will teach you about the wildlife, ruins, and history of the region along the way.
  • Daily group fitness classes and runs.
  • Daily vinyasa yoga classes, meditations and philosophy talks.
  • Healthy nutritious regionally inspired meals.
  • Swimming and boating in the sea.
  • Touring the surrounding villages, ruins and sites of the region.
  • Relaxing and rejuvenating at the spa with massages, facials, reflexology and more.
  • Chilling out by the pool.
  • Private fitness and yoga sessions with Julie upon request
Rates Per Person:
2 Nights: 650 Euros
3 Nights: 930 Euros
6 Nights: 1600 Euros
The above rates include:
3 Meals/ Day
Daily Trekking
Daily Yoga
1 Massage

Please email julie@juliewilcoxmethod.com for more information.

Pigeon Turkey

Marti Hemithea Giriş

Beets and Kale Salad

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Dancer Church Ruins Turkey Medium

Martı Hemithea 1

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Landscape Hlls Turkey

Julie Reverse Warrior Hemithea

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Turkey Veg Terrine

Hiking-Break-Turkey

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 JWM Version Of Turkish Classic Mezze

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SANTA BARBARA: OCTOBER 2015  FITNESS, YOGA, HEALTHY FOOD BOOT CAMP 

Please join me for this incredible spa fit retreat! I am thrilled about my new partnership with Sky Ranch Fitness and the Bacara Resort in Santa Barbara, California. Santa Barbara is a renowned destination for its natural beauty where sky, mountains and water become one. It is the perfect setting for the ultimate boot camp! This comprehensive week-long program is designed to help you jump start your health and fitness goals while relaxing in the natural splendor of beautiful Santa Barbara. The week includes:

  • 6 or 4 night accommodations at Barcara Resort and Spa
  • Personalized fitness training and assessments
  • Group cardio and toning fitness classes
  • Daily yoga classes with meditation and philosophy
  • Healthy organic local meals
  • Scenic daily hikes in the Santa Barbara mountains
  • Luxury spa treatments at the incredible Bacara spa
  • Wine tasting at Foley Winery
  • Wellness consultations with physicians, nutritionists and chefs

 

4-Day Retreat:  

Pricing: Double Occupancy $2900 per person; Single Occupancy $3800 per person

6-Day Retreat: 

Pricing: Double Occupancy $4600 per person; Single occupancy $5600 per person

To book, please contact:

julie@juliewilcoxmethod.com or Stuart Gildred at (805) 252-1498

 

Bacarra Vineyards

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Mixed Berry Smoothie

Bacarra Hikers

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Bacarra Sneakers

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Bacarra Hikers 2

Butternut Squash Soup

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