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June 27, 2014 | 0 Comments

Healthy Breakfast Recipe | Steel Cut Oatmeal With ...

This awesome JWM healthy recipe for breakfast is one of my go-to morning meals. The oats are packed with fiber and help lower cholesterol. The cardamom is full of antioxidants (destroy free radicals), potassium (main component of blood, body fluids and cells), iron (enhances production of red blood cells) and manganese … read more

This entry was posted on Friday, June 27th, 2014 3:24pm
Oatmeal-With-Cardamom-Nuts

This awesome JWM healthy recipe for breakfast is one of my go-to morning meals. The oats are packed with fiber and help lower cholesterol. The cardamom is full of antioxidants (destroy free radicals), potassium (main component of blood, body fluids and cells), iron (enhances production of red blood cells) and manganese (helps destroy harmful free radicals). Cardamom also contains volatile oil, which soothes digestive issues. Walnuts are one of the best sources of omega-3s! Start your day right with a nutritious breakfast.

For hundreds of JWM recipes and 5 meal plans (weight-maintenance, weight-loss, gluten-free, work, travel) subscribe to the JWM here. You also get hundreds of exercises and yoga moves on video as well as full classes and practices, all for just $10/month!

 

Steel Cut Oatmeal With Cardamom, Cinnamon, Walnuts And Maple Syrup

Ingredients

1/3 cup steel cut oats

1 cup water

1-2 dashes cardamom

1 dash cinnamon

2 tsp. pure maple syrup

4 walnuts, broken into small pieces

optional: 2 chopped dried apricots

 

Preparation

1. Soak the oats for at least 5-10 minutes in advance (you can start this before you workout).

2. Drain the oats.

3. Combine the oats and water in a small pot and bring to a boil.

5. Reduce the heat to low and cook until the oats are tender, about 15-18 minutes, stirring constantly.

5. Add the cinnamon and cardamom to the pot and stir well.

6. Transfer the oats to a serving bowl. Let cool for 3-5 minutes.

7. Top the oatmeal with the maple syrup and walnuts.

8. Serve.

 

Tags: healthy breakfast recipe, oatmeal, wellness, nutrition, fitness, cholesterol, diabetes

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June 27, 2014 | 0 Comments

HIIT Workout + Post-Workout Yoga Poses + Low-Fat P...

Even though wellness and a commitment to feeling good are my passion and my life’s work, sometimes the last thing I want to do is get out of bed in the morning. But I always feel better when I push myself to exercise. That’s why I’ve organized some tips to help … read more

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Even though wellness and a commitment to feeling good are my passion and my life’s work, sometimes the last thing I want to do is get out of bed in the morning. But I always feel better when I push myself to exercise. That’s why I’ve organized some tips to help you get moving on those days when it’s the last thing you want to do. Whether you need a quick routine, a longer workout or a simple stretch to acquire and maintain a terrific summer physique, you can adapt my exercise sessions in multiple ways to suit your schedule and goals.

For hundreds of workouts and yoga practices as well as individual video modules in which I teach you how to do each move safely and correctly, subscribe to the JWM for just $10/month here. No gym or spin class deal is as cheap and easy to access as the JWM online program. Get fit now!

Why You’d Want to Exercise In the Morning:

Exercise conquers bad moods and low energy states. It’s totally worth the time and slug and don’t worry because if you stick with it you will learn to love it!

Furthermore, sweat sessions are most effective when done in the morning because they will help you start your day with a positive attitude. They also rev up all metabolic systems getting your body and mind ready to function at their highest levels all day long!

However you decide to cut it, The American Heart Association and many other national organizations recommend 150 minutes of light to moderate cardio and 75 minutes of vigorous cardio as a minimum for the researched health benefits of working out. That said, they also agree that even a few minutes of exercise a day is better than none.

Working out can seem like drudgery until you get good at it and reap its benefits. Once you hit the key threshold, when your body adapts to the new aerobic demands and begins releasing the “feel-good hormones” called endorphins, you’ll feel the high with which the rest of us exercisers walk around all day! Over time, you will increase your chances of disease prevention and injury.

 

5 Quick Tips To Get Yourself Ready For A Morning Workout

1. Lay out your clothes the night before and take pride in your workout style. Looking good helps us to feel good!

2. Plan your pre and post workout meals. I recommend a coffee and my extremely simple power banana smoothie for before your workout (give yourself 1 hour to digest) and my oatmeal with cardamom, cinnamon, walnuts and pure maple syrup for after your exercise.

3. Have an amazing play list ready.

4. Know your workout goals.

5. Establish a plan such as your distance, route, time, HIIT moves and post-workout yoga poses the night before.

 

JWM 5 and 10 minute HIIT Routine

 **If you need to take a break between moves feel free to do so–start with 30 second breaks and then close the gap as your body adapts to the routine over time. The idea is to build towards doing all of the moves in in rapid succession without stopping! You can learn how to do each of these moves with my video instruction by subscribing to the JWM here.

The Moves

1-minute Jump Rope

1-minute Cherry Picker Crawls

1-minute Jumping Jacks

1-minute Side Reaches

1-minute Squat Jumps

 

Cherry Picker Crawl Steps 

1. Stand tall with your legs slightly wider than hip distance apart. Engage your core.

2. Touch your hands to your hips, then shoulders and then extend your arms towards the ceiling. Suck your core in and up as you do this. Without stopping, touch your hips again and walk your hands forward until your body assumes a straight plank pose (like the top of a push-up).

3. In your plank, which you are only holding for 1 second, your hands should be shoulder-width apart, pelvic bowl neutral and legs in full extension. Suck your navel in towards your spine.

4. Walk your hands back in towards your feet. Stand up.

Check out an example of a JWM video modules, in which I teach you how to do a basic Cherry Picker Crawl in the video module here.

 

*For the 10-minute version of this routine, repeat the moves from the top!

*Want even more? Choose a couple of moves and add a minute to each–for instance do 2 minutes of Jump Rope or Jumping Jacks instead of 1-minute each. Or, do a third round of all the moves!

 

Post Workout Yoga Poses

*(To learn these poses step-by-step with me on video, subscribe to the JWM here)

Fan Pose A

Side Angle R/L

Triangle R/L

Mountain Pose

Forward Bend

1 Sun Breath

1 Sun Salute

Downward Dog

Pigeon R/L

Child’s Pose

 

1 Fan Pose C (Padottanasana C)

2 Extended Side Angle Pose Modified (Parsvokonasana)

3 Triangle Pose (Trikonasana)6.6 Mountain Pose (Tadasana)

6.9 Forward Bend (Uttanasana) copy

6.6 Mountain Pose (Tadasana)

6.5 Extended Moutain Pose (Urdhva Hastasana)

6.3 Forward Bend (Uttanasana)

6.10 Prepare Pose copy

6.1 Forward Bend (Uttanasana) copy

6.8 Extended Moutain Pose (Urdhva Hastasana) copy

6.6 Mountain Pose (Tadasana)

6 Extended Moutain Pose (Urdhva Hastasana) copy

4 Forward Bend (Uttanasana) copy

6.2 Prepare Pose copy

6.11 Chaturanga (4-Limbed Staff Pose)

6.12 Upward Dog (Urvha Mukha Svanasana)

7 Downward Facing Dog (Adho Muha Svanasna )

8 Pigeon Pose (eka Pada Raja Kapotasana)

9 Child's Pose (Balasana)


*This was originally published on MindBodyGreen where you can watch the Cherry Picker video module too!

 

Tags: workout, HIIT, exercise, wellness, yoga

 

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June 24, 2014 | 0 Comments

Meditation And Concentration

“If we know the divine art of concentration, if we know the divine art of meditation, if we know the divine art of contemplation, easily and consciously we can unite the inner world and the outer world.” –Sri Chinmoy Try This 5-Minute “Hum Sa” Mediation Today! Find a comfortable place to … read more

This entry was posted on Tuesday, June 24th, 2014 12:17pm
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“If we know the divine art of concentration, if we know the divine art of meditation, if we know the divine art of contemplation, easily and consciously we can unite the inner world and the outer world.” –Sri Chinmoy

Try This 5-Minute “Hum Sa” Mediation Today!

  1. Find a comfortable place to sit with your legs crossed. Elevate onto a block or pillow if you are rounding your spine or sit against a wall. You can also kneel or sit in a chair if sitting with your legs crossed is too uncomfortable.
  2. Set a timer for 5 minutes. Close Your Eyes.
  3. Observe your breath.
  4. As you inhale, say the mantra “Hum” to yourself. As you exhale, say “Sa” to yourself.
  5. Repeat the mantra over and over. Let your thoughts dissolve. Concentrate fully and completely on the mantra. If thoughts emerge again and your mind wanders, come back to the mantra.
  6. When the alarm goes off, open your eyes and focus on a point on the floor in front of you.
  7. Repeat again tomorrow.

 

Hum=Transformation

“Sa”=Liberation

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June 13, 2014 | 0 Comments

JWM Trivia: Should You Eat Spicy Food?

According to Ayurveda, one should avoid eating spicy food if they are: a) Vata (Air Element) b) Kapha (Water Element) c) Pitta (Fire Element) Answer is C. Pitta is the Ayurvedic dosha (constitutional type) associated with fire and heat and that governs our digestive system. According to Ayurveda, Pitta dominant … read more

This entry was posted on Friday, June 13th, 2014 8:42am
Spiced-Lentils-With-Avocado

According to Ayurveda, one should avoid eating spicy food if they are:

a) Vata (Air Element)

b) Kapha (Water Element)

c) Pitta (Fire Element)

Answer is C.

Pitta is the Ayurvedic dosha (constitutional type) associated with fire and heat and that governs our digestive system. According to Ayurveda, Pitta dominant people should limit the amount of salt, oil and spices in their diet. These foods are too heating for pitta dominant folks because there is already a lot of heat in their system. Spicy food can therefore easily cause an excessive heat imbalance, which leads to stomach acidity, heartburn and diarrhea. In order to counteract already high levels of heat in the digestive tract, “Pittas” should eat light foods including vegetables (salads), whole grains and legumes. Cooling foods that are low in acidity such as ice cream, yogurt and milk (rice, soy, almond, regular low-fat) are also agreeable for Pittas.

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June 13, 2014 | 0 Comments

How To Alleviate Joint Pain: 7 Simple And Easy Ste...

Are you suffering from joint pain? Whether chronic or occasional, acute or mild, most of us experience joint pain at some point in life. Common joint pain often stems from ligament/tendon strains and tears, over or under use of supporting muscles, degradation of cartilage and arthritis Though joint pain may … read more

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Are you suffering from joint pain? Whether chronic or occasional, acute or mild, most of us experience joint pain at some point in life. Common joint pain often stems from ligament/tendon strains and tears, over or under use of supporting muscles, degradation of cartilage and arthritis Though joint pain may be persistent and even aggressive, there are many things we can do to alleviate it.

Establish Good Posture

Standing tall is key. Poor posture places undue pressure on joints. To make it simple, think of your body as a ladder with seven rungs stacked evenly on top of each other, meaning level and not twisted:

1. Feet to Base of Pelvic Floor: Feet must be straight with all ten toes facing forward and heels behind the second and third toes

2. Pelvic Bowl: Must sit neutrally on top of legs (neither tilted forward nor back)

3. Core: Must sit evenly on top of pelvis and be firm drawing in and up

4. Ribs, Arms, Shoulders: Ribs must stack evenly and straight over core, arms hang relaxed, shoulders remain straight and also relaxed

5. Neck: Must sit directly between the shoulders and neither in front of nor in back of the torso (chin jutting out or pulling in too much)

6. Head: Must be straight side to side and neither in front of nor in back of the neck

7. Crown of Head rises toward ceiling

 

Get Strong

When done correctly and safely, strength training helps us keep our weight off our joints during normal activities of daily living. Abdominal and core exercises, free body exercises (i.e. squats, cherry pickers), machines, dumb bells and yoga are all extremely effective to establishing, maintaining and restoring joint health. Make sure you have proper guidance.

 

Be Flexible

Flexibility is highly underrated in our world. Just because you exercise and eat well, does not mean you are in great shape. Flexibility is as important as cardio health and nutrition when it comes to healthy joints. Flexibility gives us the range of motion we need to move through normal activities of daily living and of course sports with a lower risk to our joints. It also allows for more space in the joints yielding proper circulation of fluid and the smooth flow of energy through them.

 

Lose Weight

Excess weight is one of the worst things for joint health. If you are more than 10 pounds overweight, lose it before you put on even more. Extra weight is detrimental to joint health. Our joints were only designed to bear a certain amount of weight and when we overload them, they begin to degrade. Weight loss requires that you go on a nutritious diet that you establish with your doctor (low carb, whole foods, no refined sugar, low sodium, and low-fat are all great guidelines to follow).

 

Keep Moving

Being sedentary is one of the worst things for joint health. The phrase “if you don’t use it, you lose it” applies to joint health as much as to anything. You must keep your joints mobile to avoid stiffness. The best thing you can do for your joints is to incorporate daily short routines that move the joints in multiple ways and directions. For example, in the least, take 2 minutes a day to perform arm circles, hip circles, leg extensions and kicks and wrist rotations. I believe properly done yoga with correct alignment is one of the best things we can do to keep our joints healthy because it helps align our bones properly, strengthens all of the supporting muscles and ligaments, and most of all, incorporates an endless number of creative ways in which to move the body.

 

Eat Right

Proper nutrition is essential for all aspects of health, joint health included. We must nourish our joints with the correct nutrients to keep them healthy. You can get into the specifics but as long as you’re eating a lot of vegetables, fruits, whole grains and some protein, you should be in good shape.

 

Treat Your Bones Well

Just like we need to keep our muscles strong for joint health, we also need to do the same with our bones. Our bones support our joints, so the moment they begin to degrade, so will the joints. Calcium and vitamin D are necessary to acquire through food and sun to keep your bones healthy. In addition,  weight lifting and exercise strengthens our muscles, and according to Wolff’s law, strong muscles stimulate bone growth. So, stronger muscles yield stronger bones, which yield healthier joints!

 

Joint health is no big secret. It comes down to three key points: being strong, active, and eating well. The JWM offers fitness and yoga educational programs as well as meal plans and recipes online for the beginner to the advanced student all geared toward this kind of healthy living! Become a member of the JWM here and begin to establish a lifetime of healthy joints.

 

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