Get moving!

This week I have slept in 4 different beds, packed, unpacked and then packed all my belongings and moved out of one house and in a few days time will move into another....across the country. My workout and diet schedule is sub par to say the least.
     For me, all it takes is a couple of days to lose the fire and drive to move my body. In my search for the proverbial fire to light under my caboose I cam upon this 9 Tips on how to Motivate yourself to work out
Hope it helps you as it did me!

Interview for BeYou BeSure

 During the summer I was asked to partake in an interview for a book about pursuing the new American dream and what that means when said dream is off the tried and true path. The Writer, Alison Lea Sher, is a close friend of mine as well as a visionary writer who started the Blog as a means to offer a sneak peak into excerpts from the interviews with various artists, entrepreneurs and teachers as well as her terrific and palatable essays on this topic. 

 beyoubesure.com

Shoulder release thorugh Serratus and Lattisimus strength

      The request for shoulder releasing poses is on I get most from my students and clients. Often times we sense that what we need is a good stretch when, in reality, we need to strengthen underused muscles. Many shoulder injuries and tension headaches are caused by this imbalance.  The following 2 exercises are a great way to release shoulder and neck tension due to over developed Upper Trapezius muscles and strengthen the Latissimus Dorsi, Serratus Anterior and Mid and Lower Trapezius muscles.


*Another benefit to this muscle development is a smoother and more integrated Chatturanga as well as a greater ease in many arm balances!

Try doing 10 and if you can maintain correct from do 10 more- just remember- DON'T SACRIFICE QUALITY FOR QUANTITY!

     Demonstrating that these can be done anywhere I am posed doing them outside in my garden against a tree and a shed.You could do this at work or on the train!

      

     The first exercise is a side plank push up supported at a wall or tree!
Stand at a diagonal with one arm extended and hand at wall, tree or other stable object. With your core strong, tail bone down and front ribs laced together, rotate your shoulder down and bring the point of the elbow to face directly down (you might feel a carving sensation just behind your arm pit as the Serretus and Lats engage). KEEP YOUR SHOULDER DOWN as you begin to bend the elbow, lowering the whole body into a deeper tilt, pressing into the hands evenly.
*Keep the elbow in line with the wrist and shoulder to maintain the depression of the shoulder*

like this.....

Not this......

 The next exercise is a way to strengthen the Triceps and mid and lower Trapezius muscles as well as using the Serratus and Latissimus as Stabilizers.

At wall bring your hands shoulder level and lean your body into a plank at the wall, abs in, chest open and shoulders down the back. Have the points of the elbows facing down towards the floor. press evenly into the hands (thumbs and pointer fingers especially)

Keeping the shoulder down the back and the weight distributed evenly throughout the hands, slowly and with control lean the whole body into this modified push up. keep the elbows in line with wrists and shoulders.

Remember- Just a few minutes a day allocated to bringing harmony to your body is time well spent.

Full body workout in 5 minutes

A quick way to workout your entire body with an emphasis on Core. I suggest you do each exercise until your form falters and try for 2-3 sets. Pick a couple of songs off your iPod that will inspire you to get moving!
  this is a series that works on abs, back, arms, butt, thighs, balance and hip flexion, external & internal rotation!

1) Starting from a Plank, or Upper Push-up, position, have your hips level with your shoulders as seen in picture 1. shoulders are drawn as far down the back as possible and the low belly pulls in so you feel your low back get longer as your tailbone slightly tucks. rock your body about one inch forward and back so that you are going from the balls or your feet to the toe mounds. do this a few times then do a push-up lowering to the height of your elbows as shown in the first image.

2) press your arms straight and begin to alternate lifting arms so that the rock goes now form vertical to horizontal as shown in the second image.

3) Find plank again, lift one leg up, bring the knee to elbow (as shown in third image), take it back keeping it lifted and then bring it to the opposite elbow. Keep your low belly pulled in tight and try to get your shin and ankle as far away from the floor as possible to really feel your low obliques contract!


Just remember to keep your shoulders down, belly in and low back long!

Fit Tip Summer Style:

Spice up your jogging/running with dance

    After being a runner for years I was finally tired of the same repetitive motion and muscle development. I loved the cardiovascular work I was getting but uninspired by the same 'ole routine. When you run your body moves in a consistent plane of movement (flexion and extension along the Sagittal plane). Often times the muscles become used to the challenge and you might not see as many results metabolically and overlooked are other muscle groups important for overall health and fitness.
Solution
    To add some spring into your summer step try making a playlist full of sweet, delicious beats and take to the road using the music to dictate your movements. Skip from side to side, do lunges, squats, kicks and weaves; try moving your body not only forward by sideways- not just running but jumping and hopping.
    Let the music move you and move with abandon!
Ego check
   Okay, the first few times I did it I felt like a super herb who was gonna be looked at, honked at and regarded as a freak....I turned the music up louder and got lost in my own little world (lost only to the looks, which there were, but not to oncoming traffic!) I like to think that people are inspired by others who move their body and exude confidence- trust me deep down inside they might be wishing they were doing it to!

Happy Moving,
Megan
    

Be fit anywhere! It's warm and sunny and your body is calling to be bathed in the heat and worked in new ways :) make the park bench your step for leg and glute toning. Use the tree branch as your pull up bar and see the opportunity to move and play!