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October 3, 2015 | 0 Comments

Workout Playlist Fall 2015

If you regularly follow my blog, you know that I am a huge fan of blending music and exercise. Music is a terrific mood booster. Coupled with exercise, it creates an incredible natural high. Tunes activate the brain facilitating focus and ambition. The beats set a pace, which helps to … read more

This entry was posted on Saturday, October 3rd, 2015 6:40pm
group of young people running on treadmills in modern sport  gym

If you regularly follow my blog, you know that I am a huge fan of blending music and exercise. Music is a terrific mood booster. Coupled with exercise, it creates an incredible natural high. Tunes activate the brain facilitating focus and ambition. The beats set a pace, which helps to regulate breathing and endurance. Most of all, music adds fun to any workout. If you prefer solo workouts to classes or workouts with friends, your music will become your bestie! So strap on your headphones and hit the road for a run, a bike ride or a stint at the gym. Your body will thank you for accomplishing your goals.

  • Prayer In C
  • Rotten To The Core
  • Worth It
  • Heartbeat Song
  • Bitch Better Have My Money
  • The HIlls
  • Wrecking Ball
  • Levels
  • Beautiful Now
  • Cool For The Summer
  • Downtown
  • Drag Me Down
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May 17, 2015 | 0 Comments

6 Reasons To Do A Spring/Summer Wellness Detox Pro...

Spring and Summer are times of year when wellness detox programs abound. Think of “detoxing” not as juicing or starving yourself but as cleansing your, mind body, and spirit by treating yourself well. This means exercising in nature, eating healthy whole clean foods, doing yoga, and meditating. If you’ve never gone … read more

This entry was posted on Sunday, May 17th, 2015 12:27pm
rsz_hemithea_sunset

Spring and Summer are times of year when wellness detox programs abound. Think of “detoxing” not as juicing or starving yourself but as cleansing your, mind body, and spirit by treating yourself well. This means exercising in nature, eating healthy whole clean foods, doing yoga, and meditating. If you’ve never gone on a wellness retreat, it’s time to give it a shot. Be bold, leave your routine life, and escape to a special place!

 

 

Fitness

One of the most common reasons people go on wellness programs is to get fit through exercise (any kind!). After all, science has proven that being sedentary is about the worst thing four the human body. It increases the risks for cardiovascular disease, diabetes, obesity, metabolic syndrome and stroke. If you are a person who has never been an athlete, gym rat, yogi, Pilates junkie, runner, Soul Cycle devotee, hiker, walker or swimmer…etc. it’s time for you find a physical activity you enjoy and get a routine started. If you are already active, don’t stop reading! Research also shows that cross training is the best way to get the body to its optimal state of well-being (think of all the NBA basketball players and NFL football players doing yoga these days). So, choose a retreat that offers a multitude of activities.

Weight-Loss

Many folks attend wellness getaways to jump-start a weight-loss program. It can be much easier to set and achieve goals when you’re away from the normal hustle bustle of your life. One of the most important necessities for dropping pounds is to de-stress. Stress creates imbalances in all the body’s systems. Notably, it causes havoc to our hormones, which control weight (cortisol, adrenaline, leptin, ghrelin). Calories and fat stick to our bodies when we are under excess stress. So, if you’re one of those people who pride yourself on being a constant worker bee or overwhelmed parent, think again. It might just be time to take a break, especially if you want to slim down. Allow yourself to enjoy a beautiful pastoral destination with an environment, activities and social group, which will support your mission. The people you surround yourself with make all the difference to the success of dropping pounds.

Meditation

There is no dearth of meditation programs for which you can sign up. Mediation is one of the more difficult things to do in life. But if you haven’t done it, it can’t hurt to try! You WILL see how challenging it is to turn off the chatter of your mind. But once you do, you will feel an incredible sense of peace and contentment. Science shows that meditation can be an invaluable tool for dealing with grief, stress, depression, illness and injury. The de-stressing effects of meditation can also lend to a more positive and optimistic attitude towards life. Finally, meditation breeds compassion, empathy, honesty and self-knowledge. Start your research and look for a wellness program that incorporates daily meditation!

Socialization

Retreats are a great way to meet new like-minded people. You have one thing in common from the get go; you are interested in your health. Because you’re out of the get-to-it mindset bombarded with responsibilities and obligations, you can take time to talk to others, learn their life stories and engage new perspectives that might just enhance your life. Another perk? You will make new friends you can visit in different places around the world. Ah! And if you’re single, there are of course retreats that cater to the soloist. You never know what the universe will hand you!

Perspective

We often lose perspective on our lives when we are immersed them. We can’t even see things for what they really are. Our minds get clouded. By getting out and creating space in your mind, heart and in time, you might see things differently. You might notice things in your life that need a bit of a fix that otherwise normally pass you by. You might also realize and learn how to actually change them.

Creativity

There is nothing like time, natural beauty, new places, fresh people, foreign flavors and a life of health and wellness to promote creativity. When we are confronted with the new, our senses and observational skills become heightened and we can be struck with unexpected inspiration.  You’d be amazed by how much you miss in your daily life. So if you are looking for a Eureka moment to bring to back to work or need a new idea for your book, art work, film or stock pick, go away to where you can listen to birds chirping, water flowing, the trail ground crunching under your feet and the wind softly blowing.

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May 17, 2015 | 0 Comments

5 Healthy Mother’s Day Breakfasts

Happy Mother’s Day! Are you cooking breakfast for your mom today? If so, make it healthy! Nix the sugary, carb-heavy dishes for light and nutritious ones. Of course your mom will never tell you, but she will appreciate and likely prefer a guilt-free, fuel-rich nutritious meal! Breakfast is hands-down the … read more

This entry was posted on
Breakfast bowl: coconut chia pudding with vanilla, fruits and be

Happy Mother’s Day!

Are you cooking breakfast for your mom today? If so, make it healthy! Nix the sugary, carb-heavy dishes for light and nutritious ones. Of course your mom will never tell you, but she will appreciate and likely prefer a guilt-free, fuel-rich nutritious meal!

Breakfast is hands-down the most important meal of the day and should be nutritious and light (you don’t want to botch your calorie count before the day even begins). The best morning meals combine protein, fiber, light carbs, anti-oxidants and natural fruit sugars. The result? High mental and physical energy, muscles prepared for effective workouts, balanced hormones and stable blood sugar levels. What more could a mom want than a feel-good healthy meal to start her celebratory day?

If you’re not sure of what constitutes a healthy nutritious breakfast, tap into my recipe database by subscribing to my Food Program. It has hundreds of recipes perfect for all occasions.
Below are few of my favorite breakfasts you can make for your mom so that she will feel great until the sun goes down!

mothers day  healthy recipes breakfast chia seed pudding poached eggs

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March 18, 2015 | 0 Comments

3 Total-Body Exercises You Can’t Do Without

Are you hoping to shed a few pounds this spring or get ready for outdoor sports? Warm weather is almost here, which means that it’s time to ramp up your workouts.  With just a few simple total-body moves, you can both torch calories and develop serious strength throughout your body. … read more

This entry was posted on Wednesday, March 18th, 2015 7:24pm
Fitness girl doing lunges exercise in nature. Female sport model

Are you hoping to shed a few pounds this spring or get ready for outdoor sports? Warm weather is almost here, which means that it’s time to ramp up your workouts.  With just a few simple total-body moves, you can both torch calories and develop serious strength throughout your body. Total-body exercises require that you use all large muscles groups including your quads, hamstrings, glutes, core and back. I throw in arm muscles too! Additionally, these moves demand that you challenge multiple aspects of your health including your cardio endurance, strength, balance, coordination, ability to bend over/stand up and your rotational agility. Each of the above-mentioned capabilities is an essential component of all functional and athletic movement.

Below are three of the best total-body exercises you can do as a complete workout. You may also incorporate them into any circuit or High Intensity Interval Training (HIIT) routine.  An added benefit of these exercises is that you can do them anywhere; whether at home, in a hotel room or at work, they demand no equipment and only about six feet of space.

 

Cherry Picker Crawls With Knee Touches

*Note the below steps comprise one continuous move

  • Stand tall with your legs slightly wider than hip distance apart (3-4 inches).
  • Touch your hands to your hips, reach your arms towards the ceiling, bend over to place your hands on the ground and then crawl them forward until your body assumes a straight plank pose.
  • In the plank, bring your right knee in to touch your right triceps and then extend the leg back out to plank. Bring your left knee in to touch your left triceps and then extend it back out to plank.
  • From plank, walk your hands back in to your feet.
  • Stand up and start the next!
  • Do 10 reps.

*To modify this move, eliminate the knee touches. You’ll still be getting a great core workout while exercising the rest of your body too!

*For a variation on this move, cross the knee to the opposite arm

 

Chaturanga Burpies

*Note the below steps comprise one continuous move

  • Stand with your feet hip distance apart. Engage your core.
  • Jump and reach towards the ceiling.
  • Land in a squat with your palms flat on the ground so that you can immediately jump your legs back while shooting your chest forward to strike a chaturanga push-up (the elbows hug the ribs as opposed to splaying out as in a regular push-up). In chaturanga, keep your body in a straight line with your abs engaged.
  • From the chaturanga, press back to a plank completing the push-up.
  • Then hop your feet between your hands back to a squat position.
  • Finally, jump and reach towards the ceiling again to start the next one.
  • Do 10 reps.

*To modify this move, eliminate the jumps replacing them with walking your feet forward and backward instead. You can also modify the chaturganga push-up by placing your knees on the ground as you bend your elbows.

 

Rotating Lunges

*Note the below steps comprise one continuous move

  • Start with your feet together or hip distance apart.
  • Step your right foot forward, bending your knee to 90 degrees. The back knee will bend as well to almost touch the floor.
  • Press off the right foot to come back to starting position.
  • Immediately, turn around to your left to repeat the same move in the opposite direction stepping with your left leg instead of your right.
  • Come back to center
  • Turn to your right to begin the next rep again with your right leg.
  • Do 10 reps (1 rep equals right plus left leg).

 

For the total workout, start from the top and complete 3 full sets.

To learn these moves with me on video, buy the JWW here.

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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
crocodile

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).

5 Legs Up The Wall

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.

crocodile

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.

rsz_1_childs_pose_balasana_

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.

rsz_6_corpse_pose_svasana
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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