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So I’m on day 12 of my supported headstand yoga challenge and I thought I’d write an update. Day 1 was a bit of a challenge in itself. I wasn’t very stable and had problems staying upright for very long. I wasn’t able to keep my feet together without falling over and was inverted for maybe 10 seconds.
It didn’t take me long to start to gain balance. On day 4 I felt a lot more solid and I was able to hold the position with my feet together. Now, on day 12 I feel like I can stay inverted for a much longer period of time and keep my feet together. This stability gives me the opportunity to focus on my breathing which isn’t easy when inverted. I’m confident that by day 30 I will have improved a great deal more.
So I was showing my friend who is a yoga instructor and she gave me a couple of tips which I don’t think I’m ready to implement. Quite honestly, I don’t think I have the strength in my shoulders or back at this point. She told me that I’ll eventually want to get in to the supported headstand pose by putting my arms and head down then walking my feet toward my body. Then, as my friend showed me, I’ll keep my legs straight and feet together as I lift. Right now I’m lifting one leg at a time and they’re bent. Still, I’m reaping the benefit of being inverted as well as gaining strength in my shoulders and core.
I’m more than 1/3 of the way through my challenge and still enjoying it.
Today I did a few minutes of yoga a little later than I usually do. I had a couple errands to run with my youngest who was wearing her new leotard/yoga outfit. Upon arriving home I was kind of grumpy. It’s 88 degrees today and I have no A/C in my car. Still, after eating and few minutes of yoga my mood improved drastically. I was sitting on the floor stretching my hips and told my wife I wrote on my blog that I was going to do a headstand every day for 30 days. She suggested I take pictures of me doing a headstand every day so I can see how much I’m progressing. What a brilliant idea from an amazing wife. She’s already been taking pictures for me so I can see my posture in each position. As someone doing yoga at home without a trainer present this is important to me. So here is my day one supported headstand.
Surprisingly I feel like my back is nice and straight. In my warm up headstand I rolled my hips slightly forward and was able to get my legs a little more upright but I soon fell over. Pictures are always hard to time and I did, for a moment, get my feet together. This picture is a great representation of the overall headstand that lasted about 20 seconds.
If any of your more experienced yogis out there see anything I may be missing please comment and let me know. If you’d like to join me in the challenge then comment and let me know as well, I’d love to hear from you. There is strength in numbers.
I love a challenge. Why wouldn’t I? Since I was a young kid I’ve been challenged to keep up with my big brother, to learn how to use computers (as primitive as they were in the 80’s), to make the basketball team, to graduate high school then college, to get a job… I thrive on a challenge.
I went back in time on my personal facebook page. Not far, I just wanted to see what day I started doing yoga. I think it was March 1st and since it was the beginning of a new month, why not make that the date? So I’ve been doing yoga for a month and a half. Nearly ever day… nearly.
So I think I will challenge myself to something. For the next 30 days I want to do a supported headstand pose. It wont take long, just a minute or two but will help me in core strength and balance. I also want to challenge myself to do yoga 6 days per week even if it is just a couple of poses. I want to build and build upon this and focus on opening up my chest, gaining arm and core strength and improving hip flexibility. At the end of 30 days I should be a lot further along than I am now and will issue myself a new challenge going forward. Wanna start with me? It starts tomorrow, April 15th.
So late last year I decided to start taking medication for my ADD. I was seeing that my attention problems were causing some difficulties in my life and decided enough was enough. Since ADD is treated with stimulants (non stimulants are available but they’re more costly) I decided to stop drinking coffee and tea with caffeine in it.
For a couple of weeks it was a bit of a struggle but I got used to it. Besides, the medication helped me stay awake for a while. Eventually I got used to the meds and they weren’t keeping me as awake. Ever since I started doing yoga I’ve found a couple moves really get the blood flowing and the heart beating and increase my energy. I start out my routine in a bridge pose before turning over and doing a cobra pose. This combination invigorates me to the point where I feel like I’m going to pass out at times. But after doing my morning yoga I feel as if I have energy to make it through the day.
As I stated previously, I’m about four weeks in to my yoga journey and I’ve been working a few minutes a day trying to improve my poses. I want to learn my poses correctly and try not to worry about the health benefits of them, although that will happen naturally. One pose I’ve been working on is called Crow Pose or Bakasana as it is called in Sanskrit. It isn’t perfect and it takes a lot of effort but it is happening.
This pose take a lot of strength in your wrists and forearms as well as your core to accomplish. It feels like a full body workout when I’m doing it and I can only hold it for about 5 seconds. When I’m not working on this pose I’ve been doing some strength training trying to develop strength in my wrists. It seems to be working as I’m able to get out of this pose without falling down now.
I wanted to learn a very advanced pose even though I’m a beginner. I’m a bit impatient like that. I looked through a lot of the poses and decided this one would be hard but not out of the question. It didn’t require me standing on my head, just balance and strength. I guess I didn’t realize how hard it would be but I found a video entitled “Hard Poses Made Easy” and decided to go for it.
This video was enough and as you can see I’ve accomplished a crow pose. My butt is a little high and I can only hold it for so long but with time I plan on getting better and better. Yoga really has been a great journey so far.
Ok, so it hasn’t been quite three months since I last posted but it’s getting close. I’ve missed writing and I’ve missed a lot of my old WordPress friends. I’ve been doing well though. Regular readers from when I was a regular writer will recall that I had a strained rotator cuff once upon a time. I’ve completely healed, I have no pain whatsoever. I did not, however, go back to push ups, sit ups or squats. I got in to running for a little while and then somehow pulled a back muscle. Not enough stretching, I suppose? This was a pivotal moment for me.
When my back was hurting I started to think about my direction in fitness. I still 100% believe in my minimalist workout. But I started to think. Maybe I push myself too hard or just have the genetics but I seem to be a little accident prone. A woman I work with is always talking about yoga and how much she loves it. She told me she broke her neck years ago and had 3 slipped discs. She told me yoga took all the pain away. Not knowing much about yoga I asked her if she could give me some good poses for my back which was bothering me. She gave me three poses which I researched right away. They were bridge pose, cobra pose and camel pose. These poses are awesome for elongating the spine, opening the chest and stretching everything out.
So I kept going. YouTube has endless yoga videos. I simply search for yoga, beginner and the area I want to work on that day whether it’s upper or lower back, abs, legs, arms… Then I build a playlist and pull up the YouTube app on my blue ray player and workout in my living room. My 5 year old has enjoyed doing yoga with me so much that we built her a playlist of just kids yoga. She loves the kids yoga because it’s like acting out a story with yoga moves. She’ll giggle and do her poses for the entire 15 minutes and then sit down, put her hands together and say “namaste”.
In the few weeks I’ve been doing yoga I can already see my posture getting better, my body is getting more flexible and the poses are getting easier. I’m really loving the yoga. I plan to write more about yoga in the future, maybe I’ll post some pics of me doing yoga poses and maybe some instruction on how to do poses, although I’m not an instructor and am learning to do these poses myself.
I’d love to hear from anyone who is doing yoga. Leave me a message in the comments.
I’ve been doing some research in to running technique. I’ve decided I want to work smarter in 2013 instead of working harder. In fact, I’m making it my New Year’s Resolution. I plan on finding the best ways to make the most of my workout time. Today I went out for a run and decided to try out a new running technique I saw in some YouTube videos. In fact, let me pass this video along to you.
In this video you see one runner, two weeks apart. On the left she is striking down on her heel and on the right you see her striking with her foot coming down flat. You will also notice that when she lands her foot flat she brings the opposing foot up much higher than she did in the video on the left. With a slight forward lean and good posture she uses gravity to push her forward. The technique on the right is more efficient because she limits the time her foot is on the ground. Also, from what I understand, when you strike with your heel you slow yourself down slightly before you pull yourself forward. The more efficient way is to land with your foot flat, without stretching it out in front of you so that you push yourself forward instead of pulling. This also cuts down on risk of injury.
So how did this work out for me? I improved my distance by about 25% over Tuesday’s run. In fact, my legs felt as if they could go a lot further but my lungs are not yet acclimated to running this far. I have no doubt I can improve my performance a lot quicker than I have in the past. My biggest barrier is waiting for my lungs to build up their capacity.
When I was running before I would use an app to give me cues as to when I should run and when I should walk. I’ve decided to map all my runs ahead of time and shoot for distance instead. My favorite website for mapping my runs is RunningMap.com. I like it mostly because it isn’t overloaded with menus and the need to sign in first. I keep an eye on the approximate time it takes me to run certain distances and then put the information in to Wolfram|Alpha to calculate my speed. I seem to be running my first leg at about 6.5 mph. This is quite an improvement for me. Less effort (leg wise) is translating in to faster speeds aka traveling further in the same amount of time. It’s all about efficiency.
I will say, however, this technique doesn’t make running so easy that I don’t have to worry about drinking enough water or eating properly. Proper hydration and nutrition will always be essential.
Admittedly, I’ve never been a strong runner but thankfully, with proper technique, I can become strong.
What are your New Year’s Resolutions and how are you working to accomplish them?
The holidays were great. I took a trip to Michigan and visited friends and family and overindulged on great food but unfortunately, the holidays are over and I have extra weight as a result. I decided to wait until January 1st to get my act together and that’s what I did yesterday. I got up and got my act together.
I started the day off with a breakfast of eggs and several glasses of water. After about an hour I got out and went running. I had some problems with my running app and my headphones kept popping out of my phone but I didn’t let it stop me. The weather was too nice, there was too much to lose by quitting and I just didn’t want to stop. I ended up running a but further than I had anticipated but today I feel pretty good. My muscles are tired but not sore. This is encouraging because it tells me I drank enough water and helps me feel good about myself. That good feeling translates in to my enthusiasm to get out there tomorrow for more running.
While I was running yesterday I was thinking about something. I’ve heard from people in the past that they decided to start running and just went out and ran a couple miles. This kind of story has always baffled me because running just isn’t easy for me. So I went to YouTube for a little research. I search for “efficient running stride” and found endless videos showing how I can fix my running stride. This should allow me to run further with less effort.
When I first started running in 2008 I read somewhere that you should strike with your heel first. According to many videos I watched yesterday this is incorrect. Not only that but some people suggested that this type of stride could eventually lead to injury. The correct way, the way the best runners run, is to strike down with a flat foot and limit the amount of time your foot is touching the ground. This is something I’ll have to work on. In the end I hope to be a stronger runner.
My lungs weren’t so happy with my running. This is probably due to the fact that I haven’t been aerobically active in a little while. When you work out you take in more oxygen. Your lungs contain Aveoli which are responsible for exchanging gasses with your lungs and blood. When you do aerobic exercises you form more aveoli. Also, your lungs are able expand more, your diaphragm loosens and it becomes easier to breathe. This will only come with time.
So all in all I feel like this has been a fantastic start to 2013! How is your year starting out?