"Enough is Enough"

workout-planet.com

You know how fantastic it feels when you have just finished your gym work out? The adrenalin is pumping, the endorphins are flowing and boy, do you feel goooood. I personally rate that first hour after an intense workout amongst the top 3 most amazing feelings in the world. You literally feel unstoppable, unbeatable, and unbreakable. Until about four hours down the line that is.

It happens to the best of us. When you find yourself in the “zone’ of your exercise routine – it could be running, lifting weights, doing squats, or even surya namaskars, you reach a certain point where you are faced with a choice. You could stop and end the session. Or you could push your body just a little further. The endorphin junkies amongst us would choose the second option. And push further. Nothing wrong with this as long as it’s within sensible limits, but once you go there, you have to deal with the consequences. Aching muscles. Pain when you walk, sit down, lie down, get up, and basically make any physical movement other than blink.

And at this point, you need to keep all lines of communications between you and your body clear. It is absolutely essential that you learn to interpret what your body is telling you to ensure that you are not only able to recover from an intense workout, but so that you can come back stronger and fitter. Here are what I like to call the Three Golden Rules.

First things first: ice works. A friend of mine convinced me to start using ice packs on my knees post my outdoor running sessions and since then I haven’t looked back. Trust me, this is the best medicine you could put on any sore muscles you might have after a workout. The cold temperature of the ice works to contract the inflamed muscle tissue and by doing so, prevents that feeling like you cant get out of bed the next day. Just take 15 to 20 minutes post workout to ice the areas which need it and you will be amazed how grateful your body will be. 

Second:  fuel your system. As important as getting an intense workout every so often is making sure you feed your body well after you exercise. During any heavy exercise you are burning a lot of energy, and while its important to burn extra calories, its also important to refuel your system post the workout to ensure that it is able to recover properly. Proteins are the key to efficient muscle recovery so make sure you are getting plenty of egg whites (omelets, boiled, or poached) and chicken (grilled is best) in your diet. If you are a vegetarian, load up on soya, tofu, and pulses (dals, chickpeas, kidney beans).

Third: rest. Perhaps most important of all the rules, this one is also hardest to follow, especially for those of us who looooove to sweat. But the best thing you can do for your body after an intensive exercise session, or a minor injury, is to rest it. Listen to the signals your body is sending to you. Rest it for a day or even two between workouts and you will appreciate how well it can bounce back.

So be smart with your body and come back harder, better, faster and stronger!

"Stuck in a Rut?"

rlv.zcache.com

Treadmill. Weights. Treadmill. Weights. Treadmill…..Stuck in a rut? Is your workout the same old repetition of cardio and weights which makes you feel like a robot just going through the motions and not really getting that adrenaline rush or even enjoying it? Sure, it was fun when you started, but now, 3 months later, its just sooooooooooooooo borring!


What you need is a c-h-a-n-g-e!

If you are looking for a challenge and want to try something which pushes your body to perform at its peak, then Yoga is your answer. Surprised? Let me guess, you are on of those people who thinks yoga is for old people who don’t really want to break a sweat and all that “breathe in, relax, breathe out”looks too easy breezy for you! It’s a common misconception many people have. Let me repeat: MISCONCEPTION ( also called a delusion!).

Having practiced yoga for almost a decade now, I have personally seen and experienced the amazing benefits one gets from taking up this form of physical exercise on a regular basis. According to yoga, it is through the practice of asanas (postures) that one is able to strengthen the physical body. And let me put it this way, it makes you WORK.

Yoga encapsulates strengthening every, single, part of your body, from the inside out. And there are a myriad of reasons why you should try it. Here are just a few: increased strength, improved digestion, increased metabolic rate, better blood circulation (clear skin and rosy cheeks!), increased lung power, stamina boosting, improved immune function, greater flexibility, the list goes on and on and on :)

The beauty of this form of exercise is that you can make it as tough, or as easy, as you need it to be! Join a power yoga class and burn those calories through repetitions of suryanamaskars. Or take a beginners class and work on static poses which invigorate the body and challenge the core. Add three classes on simple, traditional yoga into your weekly workout plan. Give it a month and watch your body say a BIG thank you!

"Five Reasons to Practice Yoga"

whyyoga.com

1.Flexibility – Here’s a personal guarantee for anyone who begins to practice yoga on a regular basis (which means about three times a week). You will actually see an increase in your flexibility in 4 sessions. Over time you will begin to notice a gradual “loosening” of your joints, and before you know it you will be easing into asanas you never thought were physically possible. All it takes is consistency and repetition WITHOUT forcing your body to go too far, too fast (be warned all you Type A Personalities!).



2. Strength – Literally going hand in hand with increased flexibility is the gradual build up of strength you gain in your body through the practice of yoga. And ladies, I am not talking about the horrible, bulky, female-wrestler type look you can get from lifting too many of those weights at the gym. I am talking about nice, firm abdominal muscles that can ease you into holding your entire body weight for up to a minute in Boat pose. I am talking about beautiful, strong backs which can glide smoothly into a backward bending Cobra pose. And with that strength, comes the added benefit of lowering your risk of arthritis, and back pain later on in life.


3.Weight Control – Here’s the thing. With a regular practice of an invigorating yoga class combined with a sensible diet and lifestyle, you will be able to stay in the healthiest shape of your life AND look great too! Yoga practices like Surya Namaskars will help you burn those extra calories, while the continuous practice of moving with self-awareness will also make you a more conscious eater.


4.Stress Management – The regular practice of yoga postures along with Pranayama (breath control) has actually proven to reduce levels of cortisol in the body. And whats cortisol? Normally, the adrenal glands secrete cortisol in response to an acute crisis, which temporarily boosts immune function. The problem is, If your cortisol levels stay high even after the crisis, they can actually cause more damage than good. Excessive cortisol has been linked with major depression, osteoporosis and high blood pressure, and could also contribute to weight gain and the risk of diabetes and heart attack.

5.A Positive Outlook – One of the most amazing things about yoga is a common “side effect” seen by most people who have practiced it. You actually begin to feel….happier! Ever noticed how people who walk out of yoga studios always tend to have a very zenned out, relaxed look on their faces?? Well, there’s something in the series of movements practiced, combined with breathing techniques and finally relaxation (usually everyone’s favorite pose!) which just allows students to let go of their office desks, their to-do lists, and their worries and leave them all behind. Not just that, people notice themselves actually looking at life and those worries from a positive, optimistic perspective! Now who wouldn’t want that?

"Finding fitness from Airport to Airport"

faqs.org

Ever get the feeling you are literally living out of your suitcase? Like you fall asleep in one city and wake up in the next? Life can be a whirlwind of time zones, boarding passes, airport lounges, and jet lag for many of us, often at the cost of our mental and physical well being. I say its time to stop blaming the job, your schedule, and your boss and take matters into your own hands.


Instead of giving up all attempts at living a balanced, some what disciplined life why not try and make the most of your life-in-a-suitcase situation? Here are some easy ways to keep your hectic travel life healthy leaving you feeling fresh and ready to hop on the next flight!

• Stretching in the Skies – Think about all those hours you spend bored out of your mind on the plane…next time you are on board why not take the time to do a couple of basic stretches? Use the floor space underneath the seat in front of you to stretch your legs out, pointing the toes out and then in. follow that with a couple of shoulder rolls and neck rotations and voila – your blood circulations pumping again, muscles are warmed, that crick in your neck has disappeared and your body feels great

• Snacking Smart - being on the move constantly often results in what I call the “cookie monster” syndrome…where you always find yourself reached for the processed, supersugary, fried treats to satiate your appitite. But you want the truth?? Not only is that stuff addictive (the more sugar you consume, the more your body craves the stuff just like nicotine), its awful for you…making the body lethargic and prone to obesity, diabetes, and heart problems. Instead, pack your suitcase with some smarter, healthier stuff you can snack on when hunger attacks next. Natures Valley Granola Bars, baked Soya Chakli from Home Delight and Marie Digestive biscuits are both great options giving you great energy and leaving you feeling full!

• Power moves in your hotel room – who says you need a gym to get a good work out? Take your pick from the following short on time, but high on intensity workouts that keep your body looking like a million bucks AND make sure you arrive early for that conference! If you are a yoga buff, try doing a series of Surya Namaskars (8 to 10 would definitely work up a sweat). For those who like strength exercises do a 3 sets of squats, push-ups, and stationary lunges (10 to 15 reps each). And if you miss your weights? Just zip up that suitcase and use it to do simple side stretches!