Exercising while Grieving

Over the past few weeks I have been dealing with some family issues, specifically a sick family member and the death of my beloved grandfather. Let's just saying working out has been the LASTTTTT thing on my mind. I am sure many of you can relate to having issues with everyday activities when in a state of grief after a loss. Well the past three days I have fFINALLY gotten back into it, and have found some solace in yoga. It was not easy by any means....and so I figured I would offer up this blog as a reminder to myself as well as to help those of you who may go through a simular struggle at some point. 

After my grandfather's passsing there was a solid week of feeling like doing nothing. There were cobwebs for a few days, then a sort of haze like feeling set in, and then just a general "WHO CARES" attitude settled on my bones. When I finally decided to get moving I chose to go to hot power classes so my brain would have no choice but to slow down and hopefully turn off. I mean the heat and sweat alone are so distracting....who would have the capacity to let a sad thought filter in. I must say it worked. The heat and sweat were disracting, the music provided enough "noise" that my own thoughts were drowned out and there were actual long stretches of tie when I didn't feel my emotions, I felt my body instead.

Let's face it, we all go though rough times...and exercising doesn't always seem doable/important/worth it. Grief in and of itself is taxing on the body. There is an endocrine system response as well as a central nervous system response that leaves us feeling anxious, tired, depleted, sick to our stomach. We may even lose coordination and become off balanced, breathing patterns and sleep patterns can be affected and you may even feel sore despite not having worked out. In summation....physically we feel like shit. The best thing we can do is take specific measures, to matter how hard they are, to combat these physical responses. Eat and hydrate even if you aren't hungry. If you can make it healthy even better..and if you can't just eat something, it's ok. Take time off work, rest, get a massage, talk to trusted friends and.....move! Take a long walk, go for a swim or if you are like me....find some peace on your yoga mat.

It wasn't all hearts and flowers. It's been 5 yoga classes now and I have yet to not get emotional during the final shavasana or dead man's pose. Guess what, its ok! So far no one has kicked me out for crying a bit in Shavasana...I am guessing they won't.  I'm sure I will get back into my usual lifting and metabolic training routine...but for now this is enough. and I can say for sure self acceptance on your limits is probably the most important advice I can give you and trying to say healthy while grieving. Hope this post finds you all well.

Happiness Advantage Challenge!

 The Happiness Advantage by Shawn Achor is a PBS special I watched this week. There is also a book of the same name. 

Shawn is a researcher who studies happiness. His findings are pretty hard to dispute! So based on his research comes the challenge. Are you willing to take the challenge with me? Here it is! Let me know how it goes!

Choose one to do for the next 21 days:
1. Write down 3 things at the end of the day that you are grateful for that are specific and happened over the past 24 hours.
2. Write for two minutes at the end of the day aout one thing that happened that day that made you happy, grateful thankful etc. Write about it in detail. I.E. If it was a grea

t sunset, where were you, what did it look like, what time was it etc. 

3. Spend 15 minutes a day doing something FUN and ACTIVE. For example a great walk, gardening etc. 

4. Meditate on something that as recently made you happy. Just sit still, and spend two minutes thinking about a recent event or person that you are grateful for. Just like step two think about every detail of that event of person. 5. Every day spend a total of two minutes writing to someone or telling them in person how you are grateful for them and be specifc of the why. Has to be a different person everyday.

Ok so that's your challenge. 21 days straight. No days off, just pick one...and away you go!

Great Article!

Loved this article...added some of my own thoughts in Pink. ;)

26 Healthy Habits That Really Aren’t So Healthy

August 20, 2012 | By Laura Schwecherl & Kelly Fitzpatrick, Greatist.com

Getty Images

 

From magazine headlines to wise words from our mother, we’re constantly bombarded with “tips” to keep our health in check. But before drowning in diet soda and daily showers, reassess some of these behaviors that may be doing more harm than help.

Foods and eating habits:

1. Enhanced water. A little faux fruity flavor might seem like a great way to up H2O intake, but flavored water, like Vitamin Water or even Smart Water, can be filled with sugar. Skip the artificially sweetened water and infuse water with actual fruit.

2. Granola and granola bars. Granola is made from whole grains, so it can’t be bad, right? Not so fast. Granola and granola bars are both calorically dense and often contain a ton of sugar. You may as well eat a candy bar…READ YOUR LABELS!

3. Protein bars. Protein bars don’t fall far from the granola-bar-tree. They are often ultra-high in calories and sugar—not exactly what the body needs after a hard workout. Choose a healthier high-protein snack instead. READ YOUR LABELS! I have been loving Think Thin Bars!

4. Vitamins and supplements. Multiple studies have shown that taking vitamins (in pill form) may not have any positive effect on long-term health. Researchers have surveyed the nonexistent (or even potentially harmful) ties of vitamin E and C supplements with heart disease, cancer, and cancer treatment. Plus, most people get all the vitamins they need from their food, and substituting pills for whole foods may mean missing out on the benefits from other compounds found in the natural sources. Listen, You need vitamins, so if you don't get them from your food, in my mind you need to take them in pill form. I think this articles point is that it would be preferable to get all your nutrients in your food!

5. Light beer. News flash: Light-beer doesn’t necessarily mean less calories. Instead, many simply have a lower alcohol content. And for those interested in getting a buzz on, the calorie difference may be negated by the need to drink more. Sip a healthier beer instead, and split up the six-pack between friends.

6. “Low-fat” foods. Think twice before skipping the fat-filled salmon. While cutting some fat could help weight loss, we may miss out on some big benefits from healthy omega-3 fats, such as boosting brainpower and lowering the risk of heart disease.

7. Skipping meals. Skipping meals probably won’t save us any calories in the long haul. Forgoing a meal may result in overeating later on, so choose a healthier lunchtime treat instead.

8. Bottled water. Some bottled water may be filled with bacteria or chemicals when bottled in plastic containers. So grab a water filter and purify tap water instead.

9. Passing on dessert. Don’t deny your favorite dessert. If really craving that double chocolate brownie, enjoy a few generous bites instead of going for seconds at the dinner buffet line—which could rack up even more calories.

10. Diet soda. Diet Dr. Pepper may not be our friend. Scientists suggest too much of these zero-cal beverages could do as much damage as the sugary stuff, potentially leading to weight gain and an uncontrollable sweet tooth. The solution? Skip the soda completely and opt for a healthier choice. This is the hardest one for me.....keeping a pitcher of sugar free lemonade  handy in my fridge helps so much!

11. Juice diets. Many of us could use a few more fruits and veggies, but we don’t need to have spinach-apple juice for breakfast, lunch, and dinner. Juice diets may leave out important nutrients and enough calories to stay strong throughout the day.

12. Microwave diet meals. Try making your own meals, without the box and frozen plastic tray. Many frozen meals are packed with sodium, while lacking veggies and enough calories. Short on time? Make a large batch of your favorite meal over the weekend and freeze individual portions to eat throughout the week. Listen if you are in a bind, you are in a bind, these meals are at least portion controlled. But they should be for emergencies only, and in lieu of your only other choice being to skip the meal totally!

Hygiene and health:

13. Hot tubs. They may be super relaxing, but hot tubs are a one-stop shop for bacteria and germs, and may even cause a rash. Gross.

14. Antibacterial soap. It may not be worth scrubbing down with the fancy stuff: Regular soap and water is just as beneficial when it comes to staying squeaky clean.

15. Brushing right after every meal. Just ’cause dessert was devoured doesn’t mean we should grab the toothbrush and paste. Wait at least 30 minutes after a meal so saliva can neutralize the acid in the mouth and strengthen the enamel on those chompers.

16. Avoiding the sun. While too much sun could cause a nasty burn (or worse!) sidestepping the sun at all costs may lead to a lack of Vitamin D which is essential for proper muscle and bone development.

17. Daily showers. Stop the scrubbing! Hopping in the shower too often may irritate and dry out skin. If you really need to freshen up, spray on some perfume or cologne and save the shower ’till tomorrow.

18. Catching up on sleep. We’re sorry to break it to you, but it’s pretty tricky to catch up on sleep. So rather than skimping on sleep in order to cash them in later, aim for a solid seven to nine hours a night.

19. Sitting up straight. Yeah, we’re surprised too. Sitting up straight may be bad for the back, so skip the seat and try a standing desk at the office.

20. Cleaning with disinfecting products. There’s some evidence that certain chemicals in disinfecting products could lead to asthma. Simply use a regular cleaning product or detergent without the chemicals instead.

Working out:

21. Only doing cardio. Hitting the roads is great and all, but don’t retire the weights for the running shoes. Make sure to strength train to burn fat, lean out, and look badass in the process.

22. Doing a million crunches. The secret to six-pack abs probably isn’t crunch after crunch. To flatten out and tone up the core, try running some intervals, lifting a few weights, and cleaning up that diet instead.

23. Breathing deeply through the chest. Whether running the final lap or heading down the basketball court, avoid deep breathing with the chest. For a most effective breath to help any athlete’s performance, remember to use the diaphragm!

24. Static stretching pre workout. When warming up, static stretching (aka holding positions for a certain length of time) won’t do much in way of preventing soreness. Skip the still motions and do dynamic stretches, like lunges and high knees, instead.

25. Lifting machines. Most lifting machines focus on single joint exercises, which fail to improve muscle imbalance and does not burn as many calories as hitting the squat rack or swinging a kettlebell.

26. Hitting the gym daily. Don’t get us wrong, exercise is important! But spending too much time at the gym leaves little time for muscles—and the mind—to recover. Make sure to get at least one or two days of rest, and dominate those dumbbells the rest of the week.

Greatist is the fastest-growing fitness, health and happiness start-up. Check out more tips, expert opinion and fun times at Greatist.com.

Brocomole Recipe!!!!!!

Brocomole

1 avocado, peeled and pitted

1 large head fresh broccoli

2 tablespoons red onion, minced

4 cloves garlic, minced

2 tablespoons lime juice

1 tablespoon hot pepper sauce

2 tablespoons chopped fresh cilantro

salt to taste

Directions

Boil or steam broccoli until very soft.

In a large bowl, mash broccoli with avocado. Mix in onions, garlic, lime juice, hot pepper sauce, and cilantro until mixture resembles the consistency of mashed potatoes. Season to taste with salt.

Nutritional Information

Amount Per Serving  Calories: 30 | Total Fat: 1.9g | Cholesterol: 0mg

 

Pilates Rock Mat Class

Everyone's invited!!! Wednesday the 15th and Wednesday the 22nd of this month ay 6:30pm I am teaching a special Pilates Mat Class to introduce all my friends to Bird Rock Fit in La Jolla. Classes are only $5 a class and you need only a mat. So please check us out!

5490 La Jolla Blvd, La Jolla, California 92037

HOW GROSSSSSSSSSSSS!

http://www.rodale.com/gross-food

Announcement!

BIG ANNOUNCEMENT! As of August 17th I will leaving the PAC and venturing out on my own. Scary, yes, exciting, yes! Do not fret my loves...I will still be teaching my group ex classes there as well as at a few other clubs around the city. Please message me for more details on my schedule and training availability!