As most of you know, Maha is going to be closed starting today (5/20) through next Friday (5/28) for renovations =( Sad, I know! But I've decided to take advantage by having a donation class by the ocean in Santa Monica instead! I scouted the Palisades park and thought we could meet at Ocean & Georgina (1 block South of San Vicente) at 12:45pm - 1:45pm tomorrow (Friday, 5/21). Please let me know if you think you could make it! It will be the same great workout, but with some added sunshine & ocean breeze.
I will also most likely do a class next Monday & Wednesday depending on how it goes tomorrow, so look for another confirmation regarding those classes. Feel free to email or call me with any questions!
Location: Palisades Park on Ocean & Georgina (Santa Monica)
Time: 12:45 - 1:45pm
What to Bring: Yoga Mat & A Smile =)
Namaste,
Kaleigh
Thursday, May 20, 2010
The U.S. Obesity Epidemic
After recently watching the special series “One Nation, Overweight” on CNBC and the documentary “Food, Inc.” I’ve become increasingly angry & tired of what the food industry has done to our nation. Over 1/3 (33%) of our nation’s population is overweight and it’s expected to hit nearly 45% over the coming years if we don’t make a change to our eating habits. This obesity epidemic is not only affecting the overweight; it’s affecting everyone in the form of higher insurance premiums in order to cover the $147 billion costs associated with obesity-related healthcare problems!!! But some of the most disturbing information regarding our nation’s obesity problem has to do with the current generation of children. According to the Centers for Disease Control, 1 in 3 children are either overweight or obese and for the first time in our nation’s history, children’s life expectancy is estimated to be shorter than their parents.
These facts sicken me. Even though I do put blame on the large food corporations with their false advertising and fake, cheap processed foods, I also have to put blame on ourselves because we aren’t being forced to buy and consume these unhealthy items. We, as a nation, need to become more educated on what we are putting into our bodies and not trusting these large corporations’ claims to how “healthy” their processed foods are. For instance, just because a Fiber One bar says it gives you “35% of your daily fiber” does not mean it’s good for you. Look at all the other false ingredients and preservatives in the product…10 grams of Sugar, High Maltose Corn Syrup, Maltodextrin, Palm Kernel Oil, Mixed Tocopherols…you get the idea…why not just have an apple or broccoli or kiwi or berries instead to get your daily fiber? These are all natural, one ingredient products that give you more nutritious bang for your buck and actually make you feel good. Bottom line, if you cannot pronounce an ingredient’s name, it’s probably not created by Mother Nature, but instead by a chemist in some laboratory.
Speaking of not created by Mother Nature, one topic that was discussed in “One Nation, Overweight” was our country’s school lunch programs. It’s becoming more and more common to see fast food chains overtaking the already unhealthy lunch menus, further aiding to the obesity epidemic in our nation’s youth. It’s just another way for these money hungry corporations to gain dedicated customers and make a profit. One of the most popular fast food chains highlighted was Domino’s pizza. CEO, Patrick Doyle was interviewed and idiotically stated “The basic pizza we’ve got is very nutritious.” Hmmm, it was obvious that he somewhat stuttered while he said this on camera and I bet if he was hooked up to a lie detector, he most likely wouldn’t pass. But to give him the benefit of the doubt, I decided to take a look at the Dominos web site to see if the nutritional info of “the basic pizza” backed up Doyle’s claims. I was surprised to see “YOUR MEAL: 210 calories.” That’s not too bad…ohhh wait, what’s that small “Serving Size” say in the most unobvious place? The 210 calories is for 1/6 of a small 10” pizza. So if you ate a personal size pizza, which would probably equal around 3 slices, you are consuming 1260 empty calories. Patrick, I’m having a difficult time seeing your statement as legitimate, especially when “the basic pizza” consists of dough, processed cheese and marinara sauce…that doesn’t seem very nutritious to me.
Now, those of you who know me know I was born and raised in the Midwest where the obesity problem and lack of nutritional education is among the worst. I’m still learning and struggling everyday with food choices, especially when it comes to sugar and bread. I grew up eating candy, chocolate, bread and drinking large Dr. Pepper’s, so I know how difficult it is to break bad habits. But the more you educate yourself and really STOP and be aware of what you’re eating when you’re eating it, the more you’ll begin to understand why you look and feel the way you do. (Whether it be positive or negative!) I, like a lot of people, was never really taught to think about what I was eating. Growing up, food equaled celebrating with family and friends, or was used as a way to make someone feel better or show love. I never remember listening to what my body was telling me to eat because I don’t think I was ever really connected mentally to my physical body until I started yoga. Yoga taught me that food is fuel. It shouldn’t be used to fill an empty void or to fill up your time when you are bored or depressed or happy. You wouldn’t put paint thinner in your gasoline tank to power your car, right? No, because it would wreak havoc on your engine and stall your car. So why put something like a Big Mac or soda in your body when the consequences are just as destructive?
So enough with the ranting and raving! J I believe it’s important to start small when it comes to breaking bad habits so it doesn’t seem quite as overwhelming. Eat more fruits & veggies that are in season and buy from your local farmers (berries & peaches are amazing right now), eat natural peanut butter vs. unnatural (there should only be ONE ingredient = peanuts), drink more water & STOP STOP STOP drinking soda, even if it’s diet! (Diet has A LOT of sodium which leads to bloating, high blood pressure, cardiovascular & kidney diseases and the long-term effects of drinking it are unclear…scary!) And most importantly, get outside & MOVE! Exercise is proven to increase your energy and frame of mind and the sun gives you essential doses of Vitamin D to help fight cancer & other diseases.
I hope this inspires you to watch “Food, Inc.” and “One Nation, Overweight” or at least take a look at what you or your children are eating today because you are the only one that can make the change!
Strive to live in the present moment and have a wonderful day!
Namaste,
Kaleigh
These facts sicken me. Even though I do put blame on the large food corporations with their false advertising and fake, cheap processed foods, I also have to put blame on ourselves because we aren’t being forced to buy and consume these unhealthy items. We, as a nation, need to become more educated on what we are putting into our bodies and not trusting these large corporations’ claims to how “healthy” their processed foods are. For instance, just because a Fiber One bar says it gives you “35% of your daily fiber” does not mean it’s good for you. Look at all the other false ingredients and preservatives in the product…10 grams of Sugar, High Maltose Corn Syrup, Maltodextrin, Palm Kernel Oil, Mixed Tocopherols…you get the idea…why not just have an apple or broccoli or kiwi or berries instead to get your daily fiber? These are all natural, one ingredient products that give you more nutritious bang for your buck and actually make you feel good. Bottom line, if you cannot pronounce an ingredient’s name, it’s probably not created by Mother Nature, but instead by a chemist in some laboratory.
Speaking of not created by Mother Nature, one topic that was discussed in “One Nation, Overweight” was our country’s school lunch programs. It’s becoming more and more common to see fast food chains overtaking the already unhealthy lunch menus, further aiding to the obesity epidemic in our nation’s youth. It’s just another way for these money hungry corporations to gain dedicated customers and make a profit. One of the most popular fast food chains highlighted was Domino’s pizza. CEO, Patrick Doyle was interviewed and idiotically stated “The basic pizza we’ve got is very nutritious.” Hmmm, it was obvious that he somewhat stuttered while he said this on camera and I bet if he was hooked up to a lie detector, he most likely wouldn’t pass. But to give him the benefit of the doubt, I decided to take a look at the Dominos web site to see if the nutritional info of “the basic pizza” backed up Doyle’s claims. I was surprised to see “YOUR MEAL: 210 calories.” That’s not too bad…ohhh wait, what’s that small “Serving Size” say in the most unobvious place? The 210 calories is for 1/6 of a small 10” pizza. So if you ate a personal size pizza, which would probably equal around 3 slices, you are consuming 1260 empty calories. Patrick, I’m having a difficult time seeing your statement as legitimate, especially when “the basic pizza” consists of dough, processed cheese and marinara sauce…that doesn’t seem very nutritious to me.
Now, those of you who know me know I was born and raised in the Midwest where the obesity problem and lack of nutritional education is among the worst. I’m still learning and struggling everyday with food choices, especially when it comes to sugar and bread. I grew up eating candy, chocolate, bread and drinking large Dr. Pepper’s, so I know how difficult it is to break bad habits. But the more you educate yourself and really STOP and be aware of what you’re eating when you’re eating it, the more you’ll begin to understand why you look and feel the way you do. (Whether it be positive or negative!) I, like a lot of people, was never really taught to think about what I was eating. Growing up, food equaled celebrating with family and friends, or was used as a way to make someone feel better or show love. I never remember listening to what my body was telling me to eat because I don’t think I was ever really connected mentally to my physical body until I started yoga. Yoga taught me that food is fuel. It shouldn’t be used to fill an empty void or to fill up your time when you are bored or depressed or happy. You wouldn’t put paint thinner in your gasoline tank to power your car, right? No, because it would wreak havoc on your engine and stall your car. So why put something like a Big Mac or soda in your body when the consequences are just as destructive?
So enough with the ranting and raving! J I believe it’s important to start small when it comes to breaking bad habits so it doesn’t seem quite as overwhelming. Eat more fruits & veggies that are in season and buy from your local farmers (berries & peaches are amazing right now), eat natural peanut butter vs. unnatural (there should only be ONE ingredient = peanuts), drink more water & STOP STOP STOP drinking soda, even if it’s diet! (Diet has A LOT of sodium which leads to bloating, high blood pressure, cardiovascular & kidney diseases and the long-term effects of drinking it are unclear…scary!) And most importantly, get outside & MOVE! Exercise is proven to increase your energy and frame of mind and the sun gives you essential doses of Vitamin D to help fight cancer & other diseases.
I hope this inspires you to watch “Food, Inc.” and “One Nation, Overweight” or at least take a look at what you or your children are eating today because you are the only one that can make the change!
Strive to live in the present moment and have a wonderful day!
Namaste,
Kaleigh
Tuesday, May 11, 2010
Cardio!!
Cardio is such an important part of your workout! The recommended amount I suggest to clients is usually 3-5x's per week for 20-60min.Variety is key to prevent your body from plateauing & to prevent boredom. Since I'm blessed to live in sunny SoCal where the weather is nearly always perfect, I LOVE doing cardio outside. I hit up the Santa Monica stairs, run, hike or ride bikes, but the gym also offers plenty of machines & options to get your heart pumping!
Here are some interval options for the treadmill & elliptical to change up your cardio routine:
Treadmill:
Time (min) // Speed (mph) // Incline
Warm up: 0-2 // 3.5 // 0
Jog: 2-3 // 5.0 // 0
Walk: 3-4 // 4.0 // 2
Jog: 4-5 // 5.5 // 2
Walk: 5-6 // 4.0 // 4
Jog: 6-7 // 6.0 // 0
Walk: 7-8 // 4.0 // 2
Run: 8-9 // 6.5 // 0
Walk: 9-10 // 4.0 // 4
Run: 10-12 // 5.5 // 2
Jog: 12-13 // 5.5 // 0
Run: 13-14 // 6.5 // 0
Walk: 14-15 // 4.0 // 2
Jog: 15-16 // 6.0 // 4
Walk: 16-17 // 4.0 // 2
Jog: 17-18 // 5.5 // 0
Cool Down: 18-20 // 3.5 // 0
Elliptical:
0 - 5 min
Warm-up (Level 6)
5 - 7 min
Level 8
7 - 9 min
Level 10
9 - 15 min
Level 12
15 – 20 min
Level 14
20 – 23 min
Level 12
23 - 25 min
Level 10
25 - 30 min
Level 8
27 – 30 min
Cool Down (Level 6)
TOTAL WORKOUT TIME: 30 min
Here are some interval options for the treadmill & elliptical to change up your cardio routine:
Treadmill:
Time (min) // Speed (mph) // Incline
Warm up: 0-2 // 3.5 // 0
Jog: 2-3 // 5.0 // 0
Walk: 3-4 // 4.0 // 2
Jog: 4-5 // 5.5 // 2
Walk: 5-6 // 4.0 // 4
Jog: 6-7 // 6.0 // 0
Walk: 7-8 // 4.0 // 2
Run: 8-9 // 6.5 // 0
Walk: 9-10 // 4.0 // 4
Run: 10-12 // 5.5 // 2
Jog: 12-13 // 5.5 // 0
Run: 13-14 // 6.5 // 0
Walk: 14-15 // 4.0 // 2
Jog: 15-16 // 6.0 // 4
Walk: 16-17 // 4.0 // 2
Jog: 17-18 // 5.5 // 0
Cool Down: 18-20 // 3.5 // 0
Elliptical:
0 - 5 min
Warm-up (Level 6)
5 - 7 min
Level 8
7 - 9 min
Level 10
9 - 15 min
Level 12
15 – 20 min
Level 14
20 – 23 min
Level 12
23 - 25 min
Level 10
25 - 30 min
Level 8
27 – 30 min
Cool Down (Level 6)
TOTAL WORKOUT TIME: 30 min
Core Strengthing Exercises
For all of my yoga and personal training clients, I make sure to incorporate a lot of ab/core exercises both directly and indirectly because I believe core strength is one of the most important ways to prevent injuries. There are 4 main abdominal muscles: Rectus Abdominis (6/8 pack), Internal & External Obliques (Both sides of the Rectus Abdominis/sides of the waist) and Transverse Abdominis (Deep Core muscles behind the Rectus Abdominis). 
Here are a few I do everyday for myself and for my students/clients to target all 4 areas:
Forearm Plank:
Start off in a normal plank position (top of a push-up) and drop down to your forearms. You can either have your forearms in a 90 degree angle with your palms facing down or clasp your hands together. Stay on the balls of the feet and hold for 30 - 60+ sec. To avoid straining your lower back, make sure to keep your:
*Thighs lifted
*Pelvis tucked under
*Naval drawn into the spine
*Shoulderblades rounded/protracted
*To take it further, lift one foot of the ground (switch); to lessen the intensity, stay in a normal plank position
Side Forearm Plank:
Lay on one side, stack the feet and rest the corresponding forearm on the ground. Make sure the elbow is directly under the shoulder. Lift the torso/hips off the ground and hold for 30-60+ sec. or do 15 lifts without touching the hips to the ground.
*To take it further, lift the top leg off the bottom leg; to lessen the intensity, hold for a shorter amount of time
Bicycle:
Start off on your back and interlace your fingers behind your head. Lift the head, neck and shoulders and bring the right elbow to the left knee. At the same time straighten your right leg out off the ground. Alternate sides for 30-60+ sec. going at your own speed.
*To take it further, start off with both legs extended forward off the ground, lift your head, neck and shoulders and begin bicycling, meeting back at your starting point between each side; to lessen the intensity take the legs higher off the mat
Ab Circles:
Start off on your back with your feet planted on the ground hip distance apart. Interlace the fingers behind the head and lift the head, neck and shoulders. Make a circular motion from right to left with the upper body keeping the hips and feet on the ground. Do 20+ circles on each side making sure to use the core muscles vs. the neck!
With these exercises you will be ready for swimsuit season in no time! =)
Here are a few I do everyday for myself and for my students/clients to target all 4 areas:
Forearm Plank:
Start off in a normal plank position (top of a push-up) and drop down to your forearms. You can either have your forearms in a 90 degree angle with your palms facing down or clasp your hands together. Stay on the balls of the feet and hold for 30 - 60+ sec. To avoid straining your lower back, make sure to keep your:
*Thighs lifted
*Pelvis tucked under
*Naval drawn into the spine
*Shoulderblades rounded/protracted
*To take it further, lift one foot of the ground (switch); to lessen the intensity, stay in a normal plank position
Side Forearm Plank:
Lay on one side, stack the feet and rest the corresponding forearm on the ground. Make sure the elbow is directly under the shoulder. Lift the torso/hips off the ground and hold for 30-60+ sec. or do 15 lifts without touching the hips to the ground.
*To take it further, lift the top leg off the bottom leg; to lessen the intensity, hold for a shorter amount of time
Bicycle:
Start off on your back and interlace your fingers behind your head. Lift the head, neck and shoulders and bring the right elbow to the left knee. At the same time straighten your right leg out off the ground. Alternate sides for 30-60+ sec. going at your own speed.
*To take it further, start off with both legs extended forward off the ground, lift your head, neck and shoulders and begin bicycling, meeting back at your starting point between each side; to lessen the intensity take the legs higher off the mat
Ab Circles:
Start off on your back with your feet planted on the ground hip distance apart. Interlace the fingers behind the head and lift the head, neck and shoulders. Make a circular motion from right to left with the upper body keeping the hips and feet on the ground. Do 20+ circles on each side making sure to use the core muscles vs. the neck!
With these exercises you will be ready for swimsuit season in no time! =)
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