As the weather changes I like to change things up to evaluate my workout program. Here are some self evaluation check ins  I use to design well rounded programs for myself and others!

What are you doing for STRESS-RELIEF?

One of the benefits of working out is STRESS RELIEF! What type of movement makes  you feel energized, smile, laugh, let go?  What makes you feel relaxed , restored, calm? If you love being outdoors, take a walk outside at lunch. If you have not had enough sleep  grab an eye mask and take a nap or  a quiet time out. Pick your favorite song and have a daily dance party to let go!  Try a new class  with a friend!

My fall fun stress relief:

MSA CIRCUS ARTS  Adult Handstand Class

http://msacircusarts.com/adult-handstand-class/

ALIGNMENT , RANGE OF MOTION , BODY AWARENESS

Checking in with how your body is feeling each day is important to prevent injury as well as be able to push muscles safely in an athletic or strength program.  Spending 10 minutes every day surveying the body head to toe with joint rotations, stretching and range of motion will bring awareness to the body and improve overall alignment.

STRENGTH to build lean muscle

As we age we lose lean muscle and bone density so we have to do MORE not less strength training.

My fall strength change it up: Choosing a body part each day to push to fatigue with STATIC HOLD STRENGTH increasing time in holds.

 

Heart Health 

We often think of cardio as a way to burn fat. Working the heart with cardio is important for heart health, lowering blood pressure and cholesterol. Interval spurts, brisk walking, cycling are all great ways to work the heart!

http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.V-kX8ZMrLVo

My fall change it up cardio: See how fast I can run a mile at the end of the month and training with cardio intervals. Trying a new class!

https://www.soul-cycle.com/about/find-your-soul/

POSTURE and CORE

Daily core work is important to improve posture. Once the core is activated and turned on, being aware of how we use the core during the day will also be beneficial.

Always remember to listen to your body and use modifications when necessary.

My parents started this 30 day plank challenge. Having a goal and accountability is a fun way to stay motivated and get results!

At the start of this year I began teaching Mindful Yoga in a three week intensive outpatient program to veterans with symptoms of PTSD . While I have taught yoga and exercise to many people from different backgrounds and abilities over the years, this would be much different.I would meet new participants every few weeks from all over the country.  In my previous work I would work with the same participants for years- some for up to 15 years and have shared share meals, celebrations and even travel.

After two months of teaching Mindful Yoga I found myself very  emotional, upset and even having symptoms of  increased heart rate and panic.   One day I was so upset I started crying on the train. The tears wouldn’t stop they were closing up my throat and making me pant and hyperventilate. I can’t do this anymore, I  won’t even make a difference I said to myself. As I got off the train a young woman handed me a note.

” I wasn’t sure if you want to be approached, but you look like you’re having a really bad day. I don’t know what’s wrong, but I know you have every right to be upset because emotions are always real and valid. I hope things work out or you’re able to overcome your struggle and I want you to know that you are beautiful and this stranger is thinking about you.”

I paused after receiving the note. Took a breath. I brought myself to the present moment just as I invite participants to explore in the Mindful Yoga that I facilitate. I realized in order to do my job that NEEDED to be done I had to live 110% by the tools I was teaching and that indeed I could make a difference by being present and offering support just as this stranger had done for me.

Earlier this month a client who had become my very good friend passed away. In shock I found myself  once again crying, panting, hyperventilating. Why did this have to happen to her at such a young age?

She often thought about others before herself. One year she encouraged me to further my education taking a Kihara Stretch Technique workshop (which all my clients benefited from) as I learned ways to help people release knots and tension while activating muscles. We went to see Alvin Ailey Dance together and she pushed our group workout class to try the Alvin Ailey professional dancers ab workout routine. She organized my group workout classes with sign ups and spread sheets and made me a better business woman.   Often when I worked with her she would ask me what I would be doing in 20 years. Could this career sustain me when I got older or would it be too hard on my body to be moving and stretching others all day? She suggested perhaps I could study acupuncture or Chinese medicine. As all the wonderful memories of my friend came to mind the streams of tears ran less and I found myself smiling as I thought of her. She was the kind of person that would make sure a crying stranger was okay.

As the stranger wrote to me…emotions are real and valid. As the stranger showed me: caring about other people 100% in the moment CAN make the world a better place.

Because of your smile, you make life more beautiful- Thich Nhat Hanh