Low back pain

Recently, I've run into some low back issues. The importance of not stressing, staying hydrated, and not sitting ALL DAY long really come into play here.

After going to the chiropractor to get realigned and the acupuncturist to get my muscles relaxed from work stress, I've been more motivated to perpetuating my health and the health of those around me. If you attend workout classes and ever get the feeling that a muscle or area in your body is hurting, not the good kind of hurt, but the kind that could lead to a serious issue, STOP. Move through safely and at your own speed. Don't worry about what other people are doing around you.

No matter what kind of workout you're doing, pay close attention to your body. Don't just flail, focus on form and breath.

Anyway, I've come to really appreciate the videos and information that Kelley Starrett. This video is one of my favorites, it tends to low back tweaks and how you can help yourself. It's almost 10 minutes long, but some of the best 10 minutes of your life (https://www.youtube.com/watch?v=JoAj6frTsSs). He also has a great book called, Becoming a Supple Leopard. If you get the chance, read this, use this as your guide to help you prevent injury and really look at how your body moves. It's a big book with pages upon pages of information. Take it slow and learn.

Get in touch with your body now!

Crunched for time? You just need 6 minutes.

The days seem to get shorter and shorter, workdays become work nights, and workouts become, well, they just disappear. It feels like working out is this far-fetched goal that can't seem to be accomplished.

Have you caught yourself saying,

"I'll start on Monday."

Behold, it's now Monday and what are you doing? Nothing. Starting another week without adding in your planned workouts.

Let's make sure that doesn't happen anymore. If we're so precious with our time and money, why can't we be with our bodies? Shoot for utilizing each and every minute that you are not at work to nurture and care for yourselves, whether it's 5 minutes of inner thigh exercises, breathing, a power nap, whatever it may be, enhance your body.

Put down that phone, turn off the TV and work your body.

Today we'll focus on 6-minute abs. Aside from having zero muffin top and looking great in a bikini, having a strong core has amazing health benefits. A strong core means a strong foundation. Core workouts the muscles in your hips and back, helping them to function together. As you start working your core (incorporate smart breathing: exhale on exertion), you'll begin to feel those muscles working and they will quickly become defined, if you're committed. Abs are made in the kitchen and defined in your workouts...so it's said.

Enough talk,  get that music going, it's time to start your workout.


1 MINUTE WARM UP: 

• Arm circles: 15 seconds
• Alternating lunges: 30 seconds total (15 seconds each side)
• Kick crunch: 15 seconds (alternating sides)
• Exhale & engage your abs as your kick your left leg up and bring your right hand to toes (repeat with other leg).

Kumbhakasana Pose (Plank)
photo: yoga mama

AB WORKOUT: 

Note: You can add a medicine ball or dumbbell for the Russian Twist, but you don't need it. Work up to it. 

1. 1 minute plank  (you can drop to your elbows to modify/adjust.)
1. Keep your wrists under your shoulders. DO NOT let your back sag or stick up like downward dog. Pull your belly button into your spine. Engage abs and lats. 
2. 1 minute seated Russian Twist
3. 1 minute side plank (alternating sides; 30 seconds on your left & 30 on your right)
4. 1 minute mountain climbers
5. 1 minute plank

Hooray! You're done! Quick, to the point and targeting those abs. Keep up the good work. 

Sore? Hit the gym.

Maybe not hit the gym TOO hard. But, working out when your muscles are sore, helps them to be, well, less sore. It sounds strange but it's true! Minus the stretching and massaging you should be doing, working out two days later after being sore really helps!

A light workout a home even works, you really don't have to go to the gym if you don't feel like it.

But remember that your muscles are healing too, so take it easy.

Do you know how soda affects your body?

In the early 1880's the first cola-flavored drink was introduced...That long ago? Amazing.
Different types of soda's have been popping up through out history. We've got Ginger Ale, which started in Ireland and we've got soda water, which pretty much started it all.

And, perhaps many of us remember growing up and soda being the main drink at birthday parties, classroom parties and anywhere you went to get food, or drink.

But, within the last few years, I've personally noticed a drastic change in the amount of people drinking soda. I'm not sure of the facts, but through speculation, more people seem to be straying away from the product.

There's this little diagram my mom sent me in an email, here are some things I found interesting.

1. A 12 oz. can of soda has 9 teaspoons of sugar, or corn syrup, sucrose. This leads to weight gain, belly fat, and type 2 diabetes.
2. The caramel, or brown coloring, the chemicals that produce this color have been linked to cancer (lung and liver) in lab rats and mice.
3. The amount of sugar and acid in the soda can lead to tooth decay.

It's fun to drink every now and then, but like we all know, the best choice is water. If you need a sugar fix, go for something else. Tea is always good, Tazo Tea, or a passion tea lemonade drink from Starbucks.

I know there's tons of information out there on soda how it affects your body, but I'll just list a few things that could happen as a result from consuming soda daily, or routinely.

There's other things to keep in mind, but these are a few simple facts to be aware of.

P.S. sorry for the lack of photos, I'll get more in here soon.

Hop back on track

Keeping healthy habits a daily thing can be difficult.
If you've done it before, you can do it again. The tough part is not falling off the wagon.

Keeping up the health eating in a world where sugar is found in pretty much anything and everything we eat. Yes, sugar, the one thing that makes us want to eat more and fall asleep later.

Just think about how hard you worked to lose that weight or tone up, it felt great once you got there, right? Now, you don't have to deprive yourself of a sweet every now and then, sometimes it may help to rev up your metabolism. But, when you're choosing sweets, try not to pick something that's high in calories. Almonds are always nice, or even a few dark chocolate almonds.

Fruits and veggies are also packed with nutrients and will definitely fill you up right away.
If you find yourself having a hard time staying on a healthy diet or workout routine, just think back and ask yourself what made you hop off the path.

Just know that you've done it before and you can do it again. If you haven't done it, just give it a shot! There are a myriad of resources online where you can find eating and workout tips. If you have a smart phone, you can even download some apps, complete with exercise videos, and examples to show you the correct form when working out.


Helpful websites:

Women's Health 
SELF Magazine
SHAPE
YouBeauty
Ellie Krieger