Just As We Are
Clara Gray
Do you often feel as though you don't workout enough? Or you do workout hard and still you are not close to looking like the model in the magazine, or like the person that you saw at the gym. Neither do you have the body that the TV ad said you would if you do this or that.
Do you ever have thoughts like "He/she looks so good, why can't I look like that? I'm not losing enough weight...what am I doing wrong? I have to work harder on my diet and cut more calories..." and so on.
You are not alone. We live in a culture where body image is marketed to us and if we don't look like the model on the magazine cover we may feel awkward, or not "good enough".
Please, I urge you to drop all of these negative thoughts and feelings about how you "should" look. Often times we blame ourselves for not achieving a specific body type and we forget that being healthy doesn't mean having a cover model body type.
Variety is part of the human experience. How terribly boring if we all looked identical! Your skinny friend, or the "good looking" person at the gym, or the model in the magazine are not necessarily any healthier or stronger than you. If you are living a healthy lifestyle by eating well, exercising regularly, not smoking or drinking in excess, please let me tell you that you look GREAT!!
Our bodies are different from one another, some of us are naturally skinny and some of us are not. That doesn't have any bearing on our health or beauty, it just means that our body structure is different from that of another person, physically and physiologically. How we appear from the outside doesn't tell the most important part of our well being, but how we feel inside plays a big part of it.
We can always find ways to keep our bodies feeling healthy and happy. Here are a few things to keep practicing to maintain a healthy life:
Good eating and drinking habits
Cook your own meals whenever it is possible. Stay away from unhealthy fast food and sugary drinks like sodas. Drink alcohol in moderation. Substitute your sugary snacks for healthy ones and try to drink plenty of water.
Regular exercising
There are many different guidelines on the minimum time you should spend exercising in order to maintain your optimal health. TheDepartment of Health and Human Services recommends at least 150 minutes a week of moderate exercise. Consider doing at least 45 minutes to 1 hour of exercise at least 3 times a week or more.Include some cardiovascular (brisk walk, jog/run) and some weight training. Before starting, if you haven't exercised in awhile, you should consult with your doctor especially if you have any health condition that needs medical attention. If you have been active and are in need of some guidance on how to improve your performance, consult with a personal trainer so he/she can help you modify your routine and boost your performance.
Find ways to manage life stress from work and in your personal life.
Spend fun and quality time with family and friends, take time to enjoy the outdoors, go for a hike or a bike ride. Take a yoga or tai chi class. Try a meditation class or join a group of like-minded people and get together to talk about things that cause you stress and to learn tools to minimize them.
If you can make a practice of some of these good habits, you are on the right track and should definitely feel very good about yourself!!
Aim to feel happy with your body type and maintain your healthy habits. When you visit your doctor for your annual checkup the most important part will be your positive results, low cholesterol, low blood sugar, healthy heart and a healthy individual overall.
Feel excited and enthusiastic about your healthy lifestyle and yourself! We are here to honor who we are. Don't allow outside pressure to dictate how you should look or be in order to "fit in".
Celebrate yourself and for sure someone will be admiring you and wondering what you do to look so healthy and happy. Maybe YOU will be an influence in someone's life helping them to feel beautiful, just the way they are!
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Why Invert???
Inserted from Yoga Journal
Inversions set yoga apart from other physical disciplines: Psychologically, they
allow us to see things from another perspective. Emotionally, they guide the
energy of the pelvis (the energy of creation and personal power) toward the heart center, enabling self-exploration and inner growth. Physically, they stimulate the immune and endocrine systems, thereby invigorating and nourishing the brain and the organs.
When done correctly, inversions also release tension in the neck and the spine.
Because of their myriad benefits, Sirsasana (Headstand) and Sarvangasana (Shoulderstand) are considered to be the king and queen of asanas, respectively.
Sirsasana develops our capacity for action (fire element) and enhances our ability to create (air element). Sarvangasana nurtures our capacity to stop doing and to become grounded (earth element), and it fosters our ability to be still and reflect (water element). Sirsasana makes us more alert and focused, while Sarvangasana makes us calm and receptive.
If you've been avoiding these poses for fear of falling, it might be time to rethink
your decision. If you're strong enough, an experienced teacher will be able to
guide you into these poses safely. If you don't yet have the strength, ask your
teacher to tell you what poses will help you become stronger, and work on those
until you're ready.
It takes time to build up a practice of Sarvangasana and Sirsasana, however,
be patient with yourself and take time to master them. If you do, you will reap
their benefits for the rest of your life.
allow us to see things from another perspective. Emotionally, they guide the
energy of the pelvis (the energy of creation and personal power) toward the heart center, enabling self-exploration and inner growth. Physically, they stimulate the immune and endocrine systems, thereby invigorating and nourishing the brain and the organs.
When done correctly, inversions also release tension in the neck and the spine.
Because of their myriad benefits, Sirsasana (Headstand) and Sarvangasana (Shoulderstand) are considered to be the king and queen of asanas, respectively.
Sirsasana develops our capacity for action (fire element) and enhances our ability to create (air element). Sarvangasana nurtures our capacity to stop doing and to become grounded (earth element), and it fosters our ability to be still and reflect (water element). Sirsasana makes us more alert and focused, while Sarvangasana makes us calm and receptive.
If you've been avoiding these poses for fear of falling, it might be time to rethink
your decision. If you're strong enough, an experienced teacher will be able to
guide you into these poses safely. If you don't yet have the strength, ask your
teacher to tell you what poses will help you become stronger, and work on those
until you're ready.
It takes time to build up a practice of Sarvangasana and Sirsasana, however,
be patient with yourself and take time to master them. If you do, you will reap
their benefits for the rest of your life.
If you'd like to practice inversions with me, come to my Saturday morning
class at Embrace Yoga in Terra Linda, where we have the space and props
to explore inversions safely.
class at Embrace Yoga in Terra Linda, where we have the space and props
to explore inversions safely.
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Making core exercise fun!!!
The stability ball has been used by physical therapists for years, and the fitness industry
has fully embraced this tool. The stability ball creates an unstable surface and can be used for strength, balance, coordination, agility, core work and flexibility. A low cost exercise
equipment to have and a fun way to add a challenge to your exercise routines.
Here are some tips to facilitate finding the right ball and to start exercising with it.
Ball size: When sitting on the ball, there should be about 90 degrees of flexion at the knee and hip joint.
A beginner may want to use a ball that is just a bit under inflated because that makes the ball more responsive to the body.
Start each exercise gradually and discontinue the exercise if pain occurs.
Make sure there is enough space to move around.
Here is one core exercise to start with:
Arm Reaches:
Starting position: Lie on your back with knees bent and feet flat on the floor, hip distance apart. Hold the ball resting on your body
Execution:
1. Inhale reach the ball up to the sky
1. Inhale reach the ball up to the sky
2. Exhale reach the ball back above your head, keeping the ribcage down and
maintaining a neutral spine. Only reach as far as you can maintain the stabilization of your ribs and back.
* DO NOT ARCH YOUR BACK OFF THE FLOOR.
* DO NOT ARCH YOUR BACK OFF THE FLOOR.
3. Bring the ball back to the starting position, 90 degrees with your
shoulders.
* DO NOT HOLD YOUR BREATH
Repeat: 4-6 times
Variations:
A. Take your feet off the floor, keep the knees bent at 90 degrees as you move
A. Take your feet off the floor, keep the knees bent at 90 degrees as you move
your arms back above your head
B. Start with feet off the floor and knees bent at 90 degrees. Lengthen both legs
diagonally as you reach your arms back above your head.
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Walking
