Our Blog

July 29, 2014 | 0 Comments

10 Pre-Natal And Post-Natal Yoga, Fitness And Food...

  It is widely agreed that 30-minutes of daily exercise and a nutritious diet, low in fat and sugar and high in protein, are important for a healthy pregnancy. The following pre-natal and post-natal health tips are for those of you who have already consulted your doctor about your fitness … read more

This entry was posted on Tuesday, July 29th, 2014 2:17pm
4-Seated-Meditation-Profile

 

It is widely agreed that 30-minutes of daily exercise and a nutritious diet, low in fat and sugar and high in protein, are important for a healthy pregnancy. The following pre-natal and post-natal health tips are for those of you who have already consulted your doctor about your fitness and yoga programs and have been cleared by your physician to exercise and eat a normal diet while pregnant.

 

Pre-Natal 

1. The first trimester is the most sensitive time for the baby’s development (the brain and nervous system are forming), which means you must always approach your exercise with extra caution.

2. Buy exercise and yoga clothes that make you feel both comfortable and sexy with your baby bump.

3. Buy a heart rate monitor so that you can stay within the limit advised by your doctor. General guidelines used to recommend that all pregnant women keep their heart rate below 140 beats per minute however, today there are no specific heart rate limits: The Department Of Health and Human Services recommends 150 minutes per week of moderate-intensity aerobic activity for healthy pregnant women-preferably spread throughout the week without any specific heart rate limits.

4. Choose safe yet effective workout options such as walking, the elliptical machine, slow jogging, moderate biking (not spinning, unless you are super careful about heart rate elevation), stair master, tai chi, hiking, yoga and swimming. Other than during the first trimester when it’s okay to do light abdominal crunches, avoid sit-ups in the second and third trimesters. Cat/cows and planks are nice core strengtheners you can do safely throughout your pregnancy. The key is to stay off your back because the weight of the uterus when reclined can decrease blood flow to the fetus.

5. Establish your weekly cardio/strength training and yoga schedule, alternating between the two day-to-day. An effective program might look like this:

  • Cardio and Strength Mondays, Wednesdays and Fridays.
  • Pre-Natal Yoga Tuesdays and Saturdays. Follow these guidelines in your yoga practice: Always keep your legs far apart enough to make room for your baby bump; Avoid deep back bending; Avoid deep twists; Avoid inversions

*Incorporate restorative yoga in your yoga practice to reduce stress if you are particularly anxious during your pregnancy

6. Your muscles are more flexible when pregnant due to hormonal changes (more oxytocin). Always exercise and practice yoga with this in mind, being extra careful not to stretch too far. It is easy to pull and tear muscles, tendons and ligaments due to their increased elasticity. Avoid excessive external environmental heat as well because it too increases the elasticity of soft tissue.

7. Lift light weights to keep your muscles strong and toned.  Heavy weights come with the risk of excessive strain on the body. It’s best to do more repetitions with lighter weights during pregnancy.

8. Make sure to get enough sleep. If you are having trouble sleeping, learn Yoga Nidra, which is the yoga of sleep.

9. Meditate: Meditation will help keep you and your baby calm.

10. Make sure to eat healthy and nutritious foods remembering that general guidelines explain that pregnancy only requires approximately 300 more calories per day. According to the NIH, the right amount of calories to eat for most pregnant women is 18000 during the first trimester, 2200 during the second and 2400 during the third. Below are examples of some great meal options:

Breakfast

Egg White Omelet (with veggies)

Homemade Muesli

Steel Cut Oatmeal With Walnuts, Maple Syrup and Cardamom

Smoothie (organic all natural fruits with low-fat milk or almond milk) topped With Low-Fat Granola

Lunch

Salads With Protein (stay away from high mercury fish)

Vegan Soups (legumes add extra protein) With Whole Grain Toast Or Crackers With Nut Butter

Snacks

Carrots with hummus

Popcorn

Nuts

Kind Bars

Green Juice

Dinner

Fish And Lean Meats With Veggies

Vegetarian Protein Mains With Vegetable Sides

Whole Grains

*It’s important to get enough Folic Acid in your diet. Ask your doctor if you need supplements.

 

Post-Natal

  1. Want to get in to incredible post-birth shape? Once your doctor says that you are ready to get back to your ideal body, you can do the following:
  2. Increase the intensity and duration of your cardio workouts (1 hour is a good amount of time for weight loss) as well as the frequency to 5-6 days a week. You can add back more vigorous, various and challenging forms of exercise including spinning, dance classes and HIIT.
  3. Establish a serious abdominal strengthening program, 4 days a week, working all of the different abdominal groups.
  4. Add weight to your strength and toning exercises to maintain and enhance muscle definition.
  5. Get back to regular yoga classes and try flow yoga, which burns more calories than more static forms of yoga (and if you are intermediate to advanced in your practice). Core yoga classes are also great for the post-natal period.
  6. Continue to eat healthy and balanced nutritious foods, again only allowing for about 300 extra calories per day – only if you are breast feeding.
  7. Make sure to use the proper muscles to pick up your baby and make sure to use your muscles evenly (switch sides regularly). This will help avoid low back, neck and shoulder tweaks.
  8. Continue to work on your flexibility. The more flexibly you are, the more you can prevent injury due to new movements your baby will require.
  9. Continue to meditate, practice restorative yoga and yoga nidra, especially if you are sleep deprived. Research shows that meditation can be as effective as sleep in providing rest. Each of these forms of yoga reduces stress and will help you deal with all of your new parenting challenges.
  10. Get weekly bodywork. You deserve regular massages! Bodywork helps reduce stress and also any aches and pains due to your new mommy movements.
Instagram
Find us on YouTube.

Add a Comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

July 28, 2014 | 0 Comments

4 Yoga Poses To Strengthen & Tone Your Arms: ...

If you’re working on developing long lean muscles to flaunt at the beach, it’s time to learn yoga arm balances. Arm balances are an incredible way to achieve ridiculous definition in your upper limbs. From the inside out, they activate the deeper large muscles closer to the bone, as well … read more

This entry was posted on Monday, July 28th, 2014 7:27pm
forearm-plank

If you’re working on developing long lean muscles to flaunt at the beach, it’s time to learn yoga arm balances. Arm balances are an incredible way to achieve ridiculous definition in your upper limbs. From the inside out, they activate the deeper large muscles closer to the bone, as well as the tiny superficial muscles on top.

Although weights are great for toned arms, yoga postures work especially well because they require isometric contraction of the muscles, which is key for contour. When muscles contract isometrically, they don’t push or pull, bend or extend, but simply squeeze inward towards the bone.

To build strength before you dive into your arm balances, I recommend you master the following poses:

1. Forearm Plank

Lie on your stomach resting on your forearms. Align your forearms with your shoulders and your shoulders directly over your elbows. Check to see that your wrists line up with your elbows. Make sure that your hands face straight forward and that your palms are flat.

Curl your toes under, inhale, and on your exhale, elevate your whole body — but leave your forearms and balls of your feet on the ground.

You should feel and execute a straight line from the crown of your head to your heels. This means that you need to lengthen your tailbone towards your knees and lift your abs in towards your spine (this is activation of the deepest transverse abdominal muscles). Soften your upper back to iron out any curvature of your spine. Make sure that your legs are straight.

Start with 10 to 30 seconds a day (depending on your starting strength). Every two to three days, add 15 more seconds until you are able to hold forearm plank for two minutes.

2. Modified Chaturanga Push-Ups

Come onto your hands and knees. Shift your hips forward so that your body forms a diagonal line in space (like a see-saw at rest) and is straight from the crown of your head to the base of your tailbone (with your knees and legs still on the ground).

Keeping your elbows sealed alongside your ribs, bend your elbows to ninety degrees, performing a push-up. Your chest moves forward ahead of your hands as you lower.

Press back up to starting position. Start with 5-10 reps minimum and build to 20. Once you master these modified Chaturanga push-ups, move to full Chaturanga push-ups (same as the modified version but with knees and legs off of the ground, like a normal push-up).

3. Modified Lolasana Lifts

Place a yoga or exercise mat on the ground with two yoga blocks.

Come onto your knees and cross your calves. Place the blocks lengthwise along your thighs with the top of the blocks in line with your knees.

Inhale, and on an exhale hollow out your abdomen. Then, press your hands into the blocks. At the same time as you exert force into your plams, hike your heels up towards your buttocks so that your whole body suspends into the air like a pendulum (just your hands remain on the block).

You will be dangling with your face and body almost parallel to the floor. If you can’t get your whole body off of the ground, support yourself on your toes and practice lifting just your buttocks keeping your toes on the ground. Progress when ready.

Once you’re hanging, hold for two breaths. Release back down to a seated position. Switch the crossing of your legs and repeat. Do two sets.

Work your way up to holding this pose for five breaths.

4. Crow Shifts (Video Below)

Place a block horizontally on your mat. Step into a squat on the block using your hands on the ground to assist you. Bring the inner edges of your feet’s arches together. Open your knees into a butterfly position.

Place your palms on the floor shoulder-width apart and flat, with your fingers spread wide. Bring your inner knees to just below your outer shoulders. Begin to shift your weight towards your hands, pressing firmly into your fingertips as you do so. Engage your core and squeeze your inner knees against the outside of your upper arms. Avoid lifting your hips high into the air.

Do five repetitions. Rest. Repeat again.

Instagram
Find us on YouTube.

Add a Comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

July 17, 2014 | 0 Comments

Is Your Energy In Balance? Take The Test!

One of many ways yogis gauge whether they are “in the flow” energetically is by examination of the chakras. The chakras are energetic centers or vortexes throughout our being, which govern and reflect our homeostasis. Are your chakras in balance? If your chakras are in harmony, you can consider that … read more

This entry was posted on Thursday, July 17th, 2014 9:25pm
Chakra-Man-Large

One of many ways yogis gauge whether they are “in the flow” energetically is by examination of the chakras. The chakras are energetic centers or vortexes throughout our being, which govern and reflect our homeostasis. Are your chakras in balance? If your chakras are in harmony, you can consider that you are in the flow. If your energy is out of whack, the online JWM yoga classes will help you rebalance your system with postures, breathing exercises and meditations.

There are seven main chakras that govern our energy. Below is a synopsis of certain personality qualities that correspond with each chakra. Answer the questions regarding each chakra to ask whether that chakra is in balance. When you become aware of which of chakras are stable and which are not, you can gear your yoga practice and life towards establishing complete harmony in all of them.

 

1. Muladahara Chakra

Location: Pelvic Floor

Element=Earth

Qualities of imbalance include laziness, inertia, self-centeredness, instability and domination by one’s physical desire.

Reflected by family relationships, finances and home.

Are you in conflict with your family? Are your finances unstable? Are you comfortable with where and how you live?

 

2. Svadhisthana Chakra

Location: Lower Abdominal Center

Element=Water

Qualities of imbalance include anger, hatred, jealousy, cruelty, desire and pride, lethargy, fear, doubt, envy, revenge and greed.

Reflected by ability to make decisions, libido, and romantic relationships.

Do you have a hard time making decisions? Are you hyper or hypo sexual? Are you happy in your romantic relationship?

 

3. Manipura Chakra

Location: Navel Center

Element=Fire

Controls vitality and controls our energy balance to strengthen and consolidate our health.

Qualities of imbalance include clouded thinking, naiveté, arrogance, and lack of self-esteem, irritability and righteousness.

Are you aggressive, close-minded or impulsive? Do you have digestive disorders, circulatory disease, diabetes or fluctuations in blood pressure?

 

4. Anahata Chakra

Location: Heart Center

Element=Air

Qualities of imbalance include confused emotions, insensitivity or lack of compassion, jealousy, sadness and despair

Are you sympathetic and empathetic? Do you listen to and help others or are you hurtful?

 

5. Vishuddhi Chakra

Location: Throat

Element=Space or Ether

Qualities of imbalance include inability to communicate clearly or with balance, anxiety, lack of freedom, restriction, preoccupation with thoughts, often those that are harmful.

Do you speak in a voice that is soft or loud, aggressive or retiring in tone? Do your words express what you mean to say clearly? Is your mind constantly chattering? Do you have swallowing problems, speech impediments, thyroid issues or throat problems?

 

6. Ajna Chakra

Location: Third Eye
Element: None

Qualities of imbalance include the diminishing of one’s power of contemplation and discrimination resulting in confusion of the mind.

Are you in control of your thoughts or do they control you?

 

7. Sahasrara Chakra

Location: Crown Of Head

Qualities of imbalance include exhaustion, chronic stress, physical pain and discomfort, depression, psychological instability.

Are you unable to recuperate mentally and physically? Are you in control of hunger and thirst, your physical and mental health? Do you feel vitality and youthful?

Click here to subscribe for only $10/month to the online JWM yoga classes! The classes are for all levels- Level 1 is for you if you are a beginner or intermediate.  Level 2 is for you if you are intermediate or advance. The Specialty level is for everyone and provides classes for back, neck and shoulder pain, high blood pressure and stress reduction, hips, travel and work. The videos teach 30-minute classes as well as each poses in individual modules. The database contains dozens of extra classes that range from 2minutes to 1 hour.

 

Instagram
Find us on YouTube.

Add a Comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

July 10, 2014 | 0 Comments

How Much Water Should We Drink In The Summer? Is 8...

The 8- glass rule is inaccurate in general as well as for summer and is a myth for a few reasons. First, it leaves out the quantity per glass—it means to say 8-glasses of 8-ounces of water is enough—which is the “8 by 8rule.” Even the “8 by 8” rule … read more

This entry was posted on Thursday, July 10th, 2014 8:11pm
Julie.With_.Headphones1

The 8- glass rule is inaccurate in general as well as for summer and is a myth for a few reasons. First, it leaves out the quantity per glass—it means to say 8-glasses of 8-ounces of water is enough—which is the “8 by 8rule.” Even the “8 by 8” rule however, is not supported by evidence. But it is easy to remember, which makes it ok to use but better stated as,  “8-glasses of 8-ounces of fluid (not just water) is the least amount you should drink a day.” Second, the amount of water you need to drink daily in summer or any season depends on several factors including:

 

  • Your Health
  • Weight
  • How much you exercise
  • Where you live
  • What you wear especially when exercising

Putting the above facts aside, for the average adult living in a temperate climate, the Mayo Clinic says that The Institute of Medicine “determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.” This is a good rule of thumb to follow.

Turning back to summer, the fact is we lose more water in heat because we sweat.  Sweating results in a considerable amount of water loss. Add a little exercise to the equation and you are looking an even greater fluid deficit. The problem is that if the lost fluids are not replaced, dehydration might occur and blood volume can decrease, which leads to a host of other cardiac issues.

One key thing to keep in mind about proper hydration during summer is that every pound of body water lost due to sweating and especially aerobic exercise needs to be replenished (you can gauge the pounds lost during a workout by weighing yourself before and after exercise). To minimize water loss during the summer therefore, it is important to replace fluids while your sweating them out by taking small sips at regular intervals (whether during a walk in the streets or  during a workout).

 

Instagram
Find us on YouTube.

Add a Comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

July 8, 2014 | 0 Comments

Pre-Workout Banana Almond Milk Power Smoothie

This very easy, quick and low-fat Banana Almond Milk smoothie is a great way to start your morning and power up your workout. Bananas are high in potassium, contain low-glycemic carbs to energize your muscles and are a good source of fiber, which aids digestion. The almond milk satisfies the … read more

This entry was posted on Tuesday, July 8th, 2014 4:46pm
Banana-Smoothie-Med

This very easy, quick and low-fat Banana Almond Milk smoothie is a great way to start your morning and power up your workout. Bananas are high in potassium, contain low-glycemic carbs to energize your muscles and are a good source of fiber, which aids digestion. The almond milk satisfies the body’s pre-workout needs for calcium, protein, Vitamin D, Vitamin E, B Vitamins (iron and riboflavin) and fiber.

 

 

 

INGREDIENTS

1/2 frozen banana

3 ice cubes

1/2 cup almond milk

1/2 cup 2%milk

2 dashes cardamom

PREPARATION

Serves 1, Time, 1-Minute

1. Add all ingredients to the blender.

2. Blend until smooth.

3. Serve.

Optional flavor add-ins:

1/2 tsp. vanilla extract

1 tsp. peanut butter (note that the peanut butter is a caloric add-in, but increases the protein, is totally delicious and worth it if your about to burn it up)!

 

Instagram
Find us on YouTube.

Add a Comment

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

instagram