Why Try Yoga Sculpt or Power?

Besides the great coupon deal this month, the physical practice of yoga shapes our minds and bodies as we learn to recognize our strengths, focus on our alignment, and kick our ego to the door.  So it may seem a bit unusual to include weights during your yoga practice, but Jackie's been offering this class for years.  If you're ready to try something new and realize your fitness dreams in 2015, give it a try! You're bound to sweat, flow, tone and burn off those holidays calories.  Here's the skinny on what you'll experience:

 

- Great Music

 

- Free Weights and Resistance Bands

 

- Awesome Aromatherapy to Culminate 

 

 

 

Invite a friend that is new to JKFY totally, or new to her Power or Yoga Sculpt classes to join you can both get fit and save money this month!  No experience is necessary to get fit with a total body experience that not only strengthens your muscles, burns amazing calories and tones your core, but nothing else works flexibility and balance like it.  

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Many people hear the term Yin or Restorative Yoga and automatically assume it means rest and relaxation.  

But this practice of quiet power can benefit all individuals as it concentrates on connective tissue and bones, the part of our body that are closest to our core and critical to our physical well-being and range of motion.  These postures are all practiced on the floor and held for a longer period of time -- usually three to five minutes - while the client focuses on breathing and releasing tension. 

This intense non-movement allows the muscles to relax and deep connective tissue to be gently stretched, encouraging the free flow of energy throughout the body.  When  the pose is released, blood flow to these areas is increased, allowing improved circulation and a more lasting flexibility level to the client. 

It's an excellent means for anyone to improve their concentration, learn meditation through challenges and how to let go. 

 

A therapeutic aspect can be utilized for those needing healing from injury through the support of props. 

For those that are more advanced and athletic, Yin can help these individuals get deeper into their muscles, great for those who enjoy activities such as running but incur tight hamstrings or hips, or for the weight lifter that has tight shoulders and back muscles. 

Yin can also help emotionally with intentions such as this posture which not only opens the heart, shoulders, back, neck and hips, but allows deep release of tension, anxiety and stress.

As always, I'm seeking to offer what clients and yoga students  need here at JKFY.   I'm looking forward to providing this and other opportunities for you in the new year! ~ Jackie

One thing we can be sure of is that if we want excuses not to exercise we can always find some! But there are often valid concerns that get in our way. This is where proper planning is really beneficial. Consider practical strategies for overcoming these common barriers to fitness I often hear when meeting with new clients for the first time and helping them plan their weekly routines.Consider what has held you back in the past and if any of the following barriers to your better health exist. Then take heed to these suggestions:

Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time. Squeeze in short walks throughout the day. If you don't have time for a full workout, don't sweat it. Shorter spurts of exercise, such as 10 minutes of walking spaced throughout the day, offer benefits too. Get up earlier. If your days are packed and the evening hours are just as hectic, get up 30 minutes earlier twice a week to exercise. Once you've adjusted to early-morning workouts, add another day or two to the routine. Drive less, walk more. Park in the back row of the parking lot or even a few blocks away and walk to your destination. Revamp your rituals. A weekend movie with the kids or your best friend could be reborn as one of my upcoming yoga workshops! 

Regarding fitting in workouts-- No energy to exercise? Without exercise, you'll have no energy. It's a vicious cycle. But breaking the cycle with physical activity is one of the best gifts you can give yourself. Try a morning dose of exercise. Remember the suggestion to get up 30 minutes earlier to exercise? Hop on the treadmill or stationary bicycle while you listen to the radio or watch the morning news. Or step outside for a brisk walk. Take the stairs. Skip the elevator when you can. Better yet, make climbing stairs a workout in itself. Make lunchtime count. Keep a pair of walking shoes at your desk, and take a brisk walk during your lunch break. Be prepared. Put workout clothes on top of your dresser, socks and all. Keep a full water bottle in the fridge. Have an exercise video queued up and ready to go when you get home at night. Hit the hay earlier. Running on empty is no way to face a full day. Go to bed earlier to make sure you're getting enough sleep. Remember too to set realistic expectations. If your mental bar is too high, you might give up without even trying. Start with a walk around the block. Don't give up if you feel worn out. Take another walk around the block tomorrow. Keep it up, and eventually you'll no longer feel worn out. Work with your nature, not against it. Plan physical activity for times of the day when you tend to feel more energetic - or at least not quite so lazy.

Schedule exercise as you would schedule an important appointment. Block off times for physical activity, and make sure your friends and family are aware of your commitment. Ask for their encouragement and support. This is where a planned session with a personal trainer can help really keep you on track. I have a chart that I use with clients to help them plan their week of fitness ahead of time. This is especially beneficial when life is hectic and you don't know how to incorporate your workouts or which type of exercise to do and when.

Barrier: I think exercise is boring It's natural to grow weary of a repetitive workout day after day, especially when you're going it alone. But exercise doesn't have to be boring. Choose activities you enjoy. You'll be more likely to stay interested. Remember, anything that gets you moving counts. Vary the routine. Rotate among several activities - this creates "muscle confusion" which is one of the best ways to stimulate your metabolism and become fit overall--to keep you on your toes while conditioning different muscle groups. Join forces and explore new options. Exercise with friends, relatives, neighbors or co-workers by trying a new class or personal training. You'll enjoy the camaraderie and the encouragement of the group. My Fitness Friends programs provide just that and a cost savings to train too! Or try a private session with me on my Pilates Reformer, with my method that incorporates yoga, which I call Yoga-lates!

Barrier: I'm self-conscious about how I look

Don't get down on yourself! Remind yourself what a great favor you're doing for your cardiovascular health, or focus on how much stronger you feel after a workout. Avoid the crowd. If you're uncomfortable exercising around others, go solo at first. Also consider investing in an elliptical or stationary bicycle that has handlebars that work the upper body. Personal training at my home studio provides you with the opportunity to avoid all that and focus on you.Focus on the future. Praise yourself for making a commitment to your health. And remember that as you become fitter and more comfortable exercising, your self-confidence is likely to improve as well.

Natural athletic ability isn't a prerequisite to physical activity. Keep it simple and take it slow. Try something basic, such as a daily walking program. As you become more confident in your abilities, add new activities to your routine.

Start a team. Join up with friends who are in the same boat. And have fun while helping each other work out. Forget the competition. Don't worry about becoming a superstar athlete or joining the hard-bodied athletes at the fitness club. Simply focus on the positive changes you're making to your body and mind. Try an exercise class for beginners. You'll learn the basics by starting from scratch. My All-Level yoga classes are great for beginners. You can always schedule a private yoga session to learn yoga in a one-on-one setting. Get professional personal training help. Working with a trainer allows for monitoring your movements and keeping you in form. If you've had a previous injury, be sure you are working with a trainer with experience bringing people back from those issues. My background of annual CEUs in physical therapy programming insures my clients will be provided workouts at my studio and for their home use they can perform effectively AND SAFELY.

Remind those close to you of the benefits of regular exercise - and then bring them along for the ride. I hear again and again of how once my client starts exercising, the entire family gets inspired and healthier. What a gift! Get your kicks with your kids and propose new adventures. Try sledding or snowshoeing on the weekends, a winter hike or take a family spash at the indoor pool!

Do double duty. Volunteer to drive your teens to the mall, and then walk laps inside while you wait for the shoppers. Try the same trick at your child's school during lessons, practices or rehearsals. If necessary, have a heart-to-heart with your loved ones. If they don't share your fitness ambitions, ask them to at least respect your desire to get fit.

Don't throw in the towel. You can't see it when you lower your cholesterol or reduce your risk of diabetes, but that doesn't mean you aren't doing yourself a great favor. Re-evaluate what went wrong in the past with a professional trainer, and learn from your mistakes. Pace yourself. Start small and build up to more-intense workouts later, when your body is ready.Set realistic goals. Don't promise yourself you're going to work out for an hour every day, and then get down on yourself when you fall short. Stick with goals you can more easily achieve, such as exercising 20 minutes a day, three days a week for the first month.Remember why you're exercising. Use your personal fitness goals as motivation - and reward yourself as you meet your goals.

Need more inspiration and problem solving? I'm here to help, just call me at 630-584-2254 and learn how!~ Jackie