Tag Archives: goals

Fitness – A new way to Yoga

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(examples of how NOT to do this pose)

The fight goes on – and by that I mean, the fight with pain. The last month has been positive, staying active even with migrating soreness in my lower lumbar. -I’m pretty sure cycling 100 km last weekend didn’t help it.  Great news, though, the wrists are back and I went to my first yoga in months!

We continue here about a few core-strengthening. Training your core can help improve chronic pain and teach smaller muscle groups when to “get to work”, especially as they fatigue with repetitive actions like cycling or running.

I try and do three core exercises everyday since Cambodia.

1. Glute Bridges

2. Cat/Cow iteration

3. Supermans, or Bird/Dog but on your back! 

Maybe i’ll do a video to show you want I mean…

Kim at (@Kimmcneilyoga) has been doing a great black and white Q&A series on instagram, which is phenomenal and interactive if you’re continually wondering how to improve your yoga practice.

A photo posted by Kim McNeil (@kimmcneilyoga) on Mar 22, 2015 at 5:39am PDT

What’s a yogi to do when they have tendonitis, arthritis, injury, or plain ‘old lack of flexibility in their wrists? Are poses like Downward-facing Dog, plank, or Cat Pose off the table?

 

The answer:

Support wrists to prevent too much flexion. Here she’s using a bolster to do the same pose I attempted in pain over christmas. Now that I know, I’ll certainly use a bolster.

Got a yoga therapy question get in touch with Kim, email info@kimmcneilyoga.ca

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February Fitness – I hate core day

Hello fitness friends & food-lovers,

I recently had a conversation with a friend about chronic pain; it sounds worse than it is, but anyone who’s experienced prolonged pain will know it can reduce you to nothing.

This is one reason to stay active and on top of core work. Either to maintain your mobility and strength (if you have pain), or to keep it at bay by staying as mobile and pain-free for as long as possible.  The ‘Use it or Lose it’ motto applies here!

So when people ask why I train, it’s not only to be strong, or lift, or bulk, or aesthetics.  I’m a firm believer in functional training for what our bodies were meant for. – y’know, before we were sitting at desks with computers we worked the land and ploughed fields.

All jokes aside, here is some of the core work that I’ve tried to do on a daily basis.  Building discipline is tricky, and pay-off is slow.  (about that six pack though…)

CLICK HERE> Core Workout 

 

Tips for Workout:

– the hip raises can be done both legs together, and then isolating one leg at a time as you get stronger

– make sure you engage your core & pull in your belly for all the core exercises. (pretend like someone’s going to poke you in the stomach and you’ll tense tense it up)

– for plank & side plank, try to incorporate these into one exercise by transitioning from side plank facing the wall to a one-handed side-plank tucking the arm under and across the body/belly

– I’ve turned the bird/dog upside down and done them on my back like this

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– Leg raises can be done with a bent knee. If you think these are easy just make sure you are engaging your core AND your back is touching the ground at all times – then we’ll talk.

QUIZ TIME, What is this and what is it for??

FEBFitness-0603

It’s a lacrosse ball!  More on mobility later, but I’d say massage & lacrosse balls are key for rolling out tight spots.  In Dublin, this is where I’ve found them:

http://www.d8fitness.com/store/physio-supplies/massage-trigger-point-balls/

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NEW Year, What’s NEW?

“happy new year!” … are we still saying that?

I heard somebody at the airport ask the same question when I was traveling. He asked the the guy on the other line, is it too late to still be saying this? – it’s only…. 13th of January. Well I think it’s never too late since I haven’t seen any of you yet this year but, I have been meaning to say lots and lots of things. 

You know, New Years is a season of expectation and anticipation, sometimes almost too much anticipation.  Like I get it, it’s a reset where we can evaluate how we’ve done in the past year and set new goals, but it seems as though there’s this looming expectation for us all to do everything that we haven’t done in the last year or years of our lives ALL at once and achieve it, ALL!

We decide to kick every bad habit that we have, lock the liquor cabinet (or have ‘dry January’), hit the gym, eat better, be better people, be more successful, hope for better things, start the things that we have always said we would but haven’t, and pretty much everything else that we can think of – or maybe that’s just me. If you’re thinking what I’m thinking, that sounds hugely daunting!

Downfall of a New Year

No, forget all the S.M. a R.T. goals but even the smartest goals won’t help me feel positive about that.

nobody talks about about (OH my goodness), what if you wake up on the other side of the new year, and it’s JANUARY. it’s grim and grey. and it’s the coldest time of the year in most places (not Australia). You don’t feel like setting any goals or tackling the mountain of things that you haven’t done.

I was really encouraged after coffee with food-friend, Vincci. (cecinestpasunfoodblog.com). It made the new year seem more achievable!

It’s more difficult to break bad habits, than it is to form new healthy ones.  Recently, we’ve been talking about culture and society in food at school, and this involves knowledge, attitudes, and behaviours.  What this means is just because we know something is good for us doesn’t mean it changes how we think about it or behave. For instance we know that eating healthy & drinking less, and getting active is better for us, but so many other things in our environment or daily lives get in the way of that happening.

Before you know it, you’re at the till in tesco/superstore after work, and you’re crumbling to the temptation of one little bit of mars bar ;P Is it not easier to form new habits? You don’t have to go cold turkey and never touch a drink again! Just focus on moving towards a new little thing, like eating one more serving of veg a day, or maybe just ONE beer this week 😉

Get a buddy for motivation!

My point: new years resolutions are frustrating when we don’t stick to them. December doesn’t have to be the month to live it up and detox later.  Maybe a constant dose of sanity and fun along the way and we don’t have to put so much pressure on in January.

Tell me,  what you have all signed on for and committed to this January?  

this is what I did on new years!

this is what I did on new years!

…. P.S. I should also show you how we (ATE) rang in the new year, right??

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