The Perfect Program. Period.

The perfect program for runners. The perfect program for those seeking strength and flexibility. The perfect program for those needing low-impact (NO-impact) exercise. (It's like yoga, only better.)

The perfect program. Period.

Our online accountability and support group starts tomorrow. There's still time to join us!

Comment below or join on my Facebook page today: https://www.facebook.com/events/1510517262528210/

Focusing on Body AND Mind

If you follow me regularly, you know I hold free online challenge groups each month. We focus on basic fitness moves or full fitness programs. Sometimes we just focus on defining and reaching our goals. I love running all of these groups, but I am particularly excited about the two groups I'm running this July.

Mind

I am a book junkie. And since becoming a Beachbody Coach, I have become a Personal Development book junkie. I can't even begin to explain all of the powerful ways that reading these books has changed my life. And often the information contained in their pages is not revolutionary. Most of it is really just common sense. But they are lessons and concepts that most of us, despite the very basic common sense behind them, do not apply in our daily lives. These books have a great power to change.

In July, we'll get started on Stephen Covey's The 7 Habits of Highly Effective People. Click on the picture below to get started.

Body

I am also a yoga junkie. I LOVE yoga. So, I simply cannot wait for the release of Chalene Johnson's new program, PiYo. PiYo combines Pilates and Yoga and so much more for a phenomenal workout that will help you not only increase your strength, but also your flexibility. With it's low-impact design and modifications built in, it is perfect for all fitness levels. This is also HUGE for someone like me who loves to run and strength train. Even better? This program is low-cost. You can get this 60-day program for less than 2 months at the gym.

Interested? Click on the picture below to get started.

Stretch Yourself

Do you stretch regularly?

Do you know how and why and when to stretch?

According to the Mayo Clinic (2014), stretching helps you improve athletic performance and reduce the risk of injury.

It also feels really good.

A few tips:

• Stretch warm muscles - I stretch after every fitness routine or run and also in the late afternoon or evening when I've been moving throughout the day and my muscles are already warmed up.
• Stretch for tension, not pain - I love stretching. It feels good. It shouldn't hurt. It's not a competition. Don't stretch to the point of pain. Stretch to the point of tension. That's how you gradually increase flexibility.
• Stretch specific to your activity - When I run, I stretch my calves, quads, and hamstrings. Our monthly challenge group is doing an arm challenge this month. So my focus is stretching my arms and rotator cuffs. 
• Stretch regularly - Keep doing it and you will see increased flexibility and less muscle pain.
• Stretch fluidly - Consider trying gentle movement activities like yoga or Tai Cheng as part of your stretching. (I haven't mentioned yoga in a few posts, so you knew it was coming.)

Caring For My Freddy Krueger Yoga Mat

Yoga mats get dirty. Who knew?

I've had the same yoga mat for seven years. This is largely because, until recently, I'd never actually used it for yoga. It has been my stretching mat and my floor work mat, but not so much my yoga mat.

I hadn't really given much thought to cleaning it...until Yoga Heat.

Believe me, you do not want to be sitting in child's pose in the middle of a Yoga Heat session and start to wonder what that smell is.

So, I did some research on how to clean a yoga mat and how often to do so.

• Clean your yoga mat after every use. Every use. Especially if that use is hot yoga.
• Use a combination of hot water and a few drops of liquid soap.
• Wipe down both sides, rinse, wipe dry, and allow it some additional air dry time.
• Yoga mat towels are another option to keep your mat clean.
• Replace your mat every so often.

There aren't any clear guidelines on how often to replace a yoga mat, but I think I've got a pretty good indicator when it looks like Freddy Krueger has been practicing his Downward-Facing Dog on my mat. See, I have cats. And cats like to do this.

(This one is a foster, by the way, available for adoption. She comes with her own yoga mat.)

Namaste.

Jelly Arms Not Conducive to Yoga

Started my morning strong. 

First up was ChaLEAN Extreme Push Circuit 1.

I was supposed to do Circuit 3, but I can't find the remote to my DVD player. So, I'm stuck doing the first workout on any DVD I play. I'm pretty sure a cat stole the remote just so I wouldn't be able to choose the workouts I want...because that's something a cat would do.

There is a lot of arm work in this particular workout.

After my ChaLEAN Extreme workout, I had to get in my push ups and planks for our Monthly Challenge. This month's focus is, of course, the arms.

I'll admit, there was some whining. Maybe even some tears. A LOT of shaking arms. 

And guess what I've got on schedule for this afternoon? Yoga. I committed to that last night before I realized what I had in store this morning. I'm pretty sure I won't be rocking the Chaturanga move today. In fact, I may spend the majority of the time in Child's Pose. Jelly arms just aren't conducive to yoga.

Don't judge.

Who's Afraid of Yoga?

Anyone else? No? Just me?

I've tried yoga a few times before from the privacy of my own home. I hated it. I couldn't balance. It was uncomfortable. Sometimes it was painful. Actually, mostly it was just painful.

So when my friend texted me, "Yoga tonight?" well, of course I said yes. What? You think I'm just going to walk away from that challenge?

Have you tried it yet? Yoga at an actual yoga studio led by an actual yoga instructor? It's a completely different experience. An enjoyable one.

There were a few questionable moments. At one point, the music got a little funky and I felt compelled to let loose my dance moves. But I successfully stifled the urge. I also made the poor choice of positioning my yoga mat directly across from my friend, also a first-time yoga student. Unwise because at some point you are bound to make eye contact and the simple fact that you are both trying so hard to take things seriously will inevitably lead to the giggles. The more distinguished ladies in the room do not appreciate the giggles.

But mostly it was surprisingly enjoyable. I was stronger than I realized, allowing me to complete most of the moves with ease. Something about proper technique makes it easier to actually do yoga. I didn't fall over once. I didn't make any embarrassing noises (except for the occasional giggle). And I didn't have any unfortunate views of other yoga students.

A great experience and highly recommended. Tonight we go back for Yoga Heat. So, yoga, just with heat.