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! =)

Being More Conscious in the Present Moment

I've been participating in a yoga teacher training for the past month at my studio and started getting back into reading more consistently. I recently read Steve Ross' "Happy Yoga" as well as Eckhart Tolle's "A New Earth" & "The Power of Now." All three books do an amazing job of describing the importance and the need to be more aware of the present moment. I've found as of late that with the economy and the inconsistency of my industry, it's been extremely difficult for me not to constantly worry about making ends meet. Therefore, I've caught myself fretting (especially on Sunday nights) about how many clients and classes I will be teaching for the coming week. Then about two weeks ago as I was caught in the worrisome cycle I stopped and remembered what I had recently read in the above mentioned books and asked myself, "How can I be more present and proactive in this moment instead of thinking and worrying about the future?" What a silly question to ask, but one that makes so much sense! Why is it so hard to not worry about the unknown? Why not enjoy and utilize the here and now to prepare yourself for when the future becomes the present moment? Because remember the future is just a concept and the past will never be the present again, so the only way you can live is in the now.

So after my realization, I started kicking it into high gear. I emailed past clients and contacts to see if they knew of anyone interested in yoga or training. I started taking classes and being more present while I was at the gym, trying to meet as many new faces as I could. And suprisingly, my anxiety about the future started to lessen because I know I've done the most I could do in the present moment. The rest is in God/Fate's hands. This past week, I've really started seeing the results of my mindfulness and conscious awareness with new clients and opportunities that have presented themselves. =) So I ask you to try to be alive and totally focused on what you are doing right this second. It's no coincidence that the present is called the present, because it's a gift...a gift that you can only enjoy in the here and now.

Namaste,
Kaleigh

Chakras!

According to Indian tradition, we have 7 Chakras or energy centers located along the mid-line of the body. These energy "wheels" govern our psychological properties and contribute to who we are as individuals. Ideally, all 7 Chakras would be in alignment, but most likely you've got a few that are under-active or over-active. You can take the test below to see which of your energy centers might need a little re-adjusting. :)





http://www.eclecticenergies.com/chakras/chakratest.php





1. Root Chakra - Fear, The right to be here


2. Sacral Chakra - Guilt, The right to feel


3. Naval Chakra - Shame, The right to act


4. Heart Chakra - Sorrow, The right to be loved


5. Throat Chakra - Lies, The right to speak the truth


6. Third Eye Chakra - Illusion, The right to see


7. Crown Chakra - Attachment, The right to know

New Maha Schedule!

Starting next week I've added 2 new classes to my teaching schedule at Maha! I would love to see you there :)

Tuesday / Thursday: 7:30 - 9pm (All Levels)

And continuing with my M/W/F: 12:45 - 1:45pm (All Levels)

Namaste,
Kaleigh

Schedule this Week!

Check out my teaching schedule this week at Maha! Hope to see you soon! :)

Monday 3/15:
9:15 - 10:45am (Subbing)
12:45 - 1:45pm
4:15 - 5:45pm (Subbing)

Wednesday 3/17:
12:45 - 1:45pm

Friday 3/19:
12:45 - 1:45pm

http://mahayoga.com/classes.php

Hi All -

Check out my teaching schedule at Maha for the coming week. Hope to see you there!

Monday, March 8th: 9:15 - 10:45am (sub)
Monday, March 8th: 12:45 - 1:45pm
Tuesday, March 9th: 12:45 - 1:45pm (sub)
Wednesday, March 10th: 12:45 - 1:45pm
Friday, March 12th: 12:45 - 1:45pm

Namaste,
Kaleigh

Hi Everyone -

So I'm off to see my mom, dad, sisters, future brother-in-law, nephew and grandparents tomorrow in Phoenix! Phew, full house! I had some time in between clients this afternoon, so I decided to bake some homemade granola to share with the fam. I've been tweaking a recipe that I found on MarthStewart.com to make it as healthy and yummy as I can and finally think I've perfected it! Check out the recipe below and feel free to add/subtract any of the dried fruits or nuts. I guarantee you will be pleased with the results and it's a great guilt-free snack by itself or with yogurt (in moderation, of course). =)

ENJOY!


INGREDIENTS:

• Cooking Spray
• 4 cups old-fashioned oats (High in Fiber)
  
• 1/2 cup chopped almond slivers (Healthy fat to fight off heart disease & diabetes)
  
• 1/2 cup coarsely chopped walnuts (High in Antioxidants)
  
• 1/2 cup mixed berries & raisins (blueberries, cranberries, raisins, golden raisins)
  
• 1/2 cup coarsely chopped dried apricot (Dried fruits help regulate digestion)
  
• 1/2 cup sweetened shredded coconut
• Large handful of Flax Seeds (High in Omega-3 essential fatty acids)
  
• 1/2 tsp ground cinnamon (Helps lower bad cholesterol & arthritis pain)
  
• Pinch of Salt
• 1/3 cup coconut oil (Strengthens the immune system)
  
• 1/4 cup honey (Aids in controlling blood sugar levels)
  
• 1/2 cup light brown sugar
• 1 tsp pure vanilla extract

DIRECTIONS:

1. Preheat oven to 325 degrees and lightly coat a large rimmed baking sheet.
2. In a large bowl mix the oats, nuts, dried fruit, shredded coconut, flax seed, cinnamon & salt. Set aside.
3. In a small saucepan, combine coconut oil, honey & brown sugar. Bring to a boil (usually takes about 3 min.) and remove from heat. Stir in vanilla extract.
4. Drizzle the syrup over the oat mixture and toss with a wooden spoon.
5. Pour the granola onto the baking sheet and spread evenly.
6. Bake until golden (around 18min.) and stirring at least 3 times to prevent burning.
7. Let granola cool completely on a wire rack.
8. Break into chunks and store in an airtight container.