Wellness That Works

Works for Me!

2011-08-11T18:53:00.000-07:00

We use the phrase "works for me" to indicate agreement with social plans, an outfit your spouse wants to wear, what to cook for dinner. But let's get personal... when it comes to setting up your fitness/wellness routine - do you really know what works for you?

Here's a few things to consider.

1. Make it fun. What did you used to do for fun BK? (you know, before kids) What excites your imagination? Do you love the image of yourself calm and strong in a Warrior 2 pose? Do you miss the fresh air of hiking or biking or the music of a zumba or spin class? (If you can't think of something fun, see #3, and then return here.)

2. Get it scheduled. If you are like me, that which is on your daily (weekly) schedule is that which actually happens. I can say to those requesting my time "can't do" and to be clear that maybe grocery shopping sans kids isn't going to happen this week. You've heard children need structure? Well, I do too!

3. Make it social. For myself, I do not exercise without friends (this includes the classes I teach.) Maybe you'll be joining friends who already do the thing you're contemplating, maybe you'll make friends with the people or teacher in the class. (Trust me, teachers love to know their students better and we're happy when you come to class.) This step is the key to making the changes stick - because even the most introverted of us benefit from being part of a group.

So take a few minutes with your schedule open, take the time to put yourself first (for a change), and discover what works for you! And when you do, let people know what you're up to, so they can support you and/or join in with you.

Tune in next week to contemplate "what works for you" in terms of food, drink, weight loss and all that jazz!

Barefoot Running - Day 2

2011-06-22T12:06:00.000-07:00

Today my calves thank me.

After falling in love with Chi Running, I read the "if you like this, you'd like..." Barefoot Running. Its a great read and I'm going to hear the author speak in Campbell next week.

Long story short, overengineered running shoes are the CAUSE of most running injuries, and overly supportive shoes cause our feet to atrophy. (when the bones and tendons grow soft and weak, the poor wee plantar tendon is forced to carry weight, which it was never indended to do!)

So, I'm following his philosophy (if its not fun, don't do it) and his training method (start very slowly!) and enlisting my 10 year old for moral support.

Day one, Tyler and I did a jog around the grassy parts of Belgatos Park, then hiked the dirt path back. This 20 minutes felt GREAT. Then, throwing caution to the wind, I did a one hour uphill hike in minimal shoes, and while my feet came out fine, my calves were sore at me (pun intended) and ached with an intensity remeniscent of a teenage crush.

So today, day 2, as I jogged the grassy circle, when my calves twinged, I respected them. I then switched to another training mode - walking barefoot around my block to build better foot pads.

Stay tuned .... plan to keep this journey going all summer.

Yoga for Small Folk, Continued...

2011-02-19T08:40:00.000-08:00

You may be asking "where's Yoga for Small Folk, post 1?" Or not...since you probably lead a full and rich lives with little time for such idle curiousity.

Fact of the matter, fall session of Alta Vista Kids Yoga was pure MADNESS, and it turned out to be delightful madness (thank you Laura) but note to my intrepid readers... do *not* offer a kids yoga class with no cap in mind as to your numbers. Or put simply... a mixed age kids yoga class with 40+ kids? Don't try this at home. Or anywhere, really.

That being said, with the help of the fabulous Ms. Laura, yoga goddess and friend, and the attrition down to a manageable number, we are now in Yoga for Small Folk, Winter Session and the fun has begun!

Learning #1. Talk less. Breath more. Kids are a natural at Follow the Leader and Simon Says. Once they know the poses, they flow in and out of them better with less talk. (Random thought: who is this *Simon* and why do they listen to him and not their mums?....Its positively Manchurian!)

Learning #2. Once you establish the safe basics (alignment of knees over ankes and strong base my two must do's) they will NEVER tire of inventing their own poses. Invariably their poses have more evocative names that the traditional names - ie horse pose -> "snowman" - can't you see it? and plow pose -> "sprung mousetrap"?)

Learning #3. Final relaxation is delicious for all ages. We give them a little lavender scented beanie baby for their eye pillow or "heart pillow" and they are in now hurry to leave.

Stay tuned for more fun from the Small Folk of Yoga....

My Crossing Guard Gig

2010-10-05T19:58:00.000-07:00

One of the biggest joys of our new 'hood has been our short stroll or ride to our lovely local elementary. And with this week's "Walk/Bike to School" push I got to really get into the spirit... by donning the day glo yellow vest of honor.

Yeah, that's right. I got to walk out into intersections and make eye contact with a smile that conveyed "don't even think about it buddy .... let the kids cross!" After years of being the parent in the car, impatiently waiting for the crossing guard to let me take my right on red, it felt good to be the one in absolutely no hurry at all.

The highlight -- the kids and parents saying good morning, thank you, have a nice day. And it was a double sized crowd of folks on the sidewalks. I had been in a funk the previous day, and there's nothing like saying a smiley "good morning" 100 times while drinking coffee on a brisk am to lift it.

I saw no drivers texting (as we were on the corner by the middle school... I saw many passengers texting) and no overly speedy or aggressive cars. Then again, we all know each other on Blossom Valley Drive (well, I don't, but soon will...).

Its common sense but backed up by lots of research -- kids (well all of us, really) do better with a little outdoors to start our day.

I love the walk/bike to school! I'm glad we get to have it every week.

Serious Therapy

2010-08-31T13:17:00.000-07:00

Wow. I'm still floating. I had the good fortune to spend my lunch hour in Therapeutic Yoga at Almaden Valley Athletic Club and completely lost all the tension I've been hauling about for the last week.

The teacher Nanci, greeted us all, gave us a list of props we'd be using (blankets, rollers, blocks...) and then got us arranged in Mountain Brook pose. I've been to a lot of yoga classes in my day, and had not before encountered this delightful position. Laying over some blankets that strategically lifted and lengthened our spine (especially that stress laden lumbar region) while letting our arms fall open to the side.

Just *try* to stay tense in this position... I dare you. And if this wasn't nice enough, she brought small towels to put over our eyes to let us enter complete relaxation.

So.. 10 minutes later, she's gently cuing us into the next pose. Ah well, I figured, couldn't stay that relaxed for the whole class, thought I. But I was wrong, she moved us slowly from one delicious pose to the next, including a relaxing straddle stretch, forward twist pose, with many other lovely spots on the way.

I'll be frank - its hard to let yourself be both that comfortable and let the mind enter into that stillness. Part of "power yoga's" appeal for me is that I can't make a grocery list while making sure I stay balanced in standing splits ;-) But Nanci's lovely imagery, and just enough verbalization of sensation and intention kept me present enough ... resulting in this lovely, continuing relaxed state.

And I have another hour til school lets out ;-)

A New Hill

2010-08-23T09:32:00.000-07:00

I build my cycle classes around great music and the idea of a great hill...

Hicks Road is in the rotation! The ride from New Almaden is a perfect warm up, the 20 minutes STRAIT UP up the perfect vertical, and the 20 minutes down and across to Camden is great for aerobic bursts.

Come spin with me at 24Hr. Supersport tomorrow for this new mix - featuring my "Glee" mix that'll let out your inner 16 year old.

(PS - worry not, the Gaga/BEPeas Old La Honda class will live on!)

My Top 10 Yoga Poses....

2010-04-28T16:20:00.000-07:00

I'm a big fan of lists (I really love December for its abundance of "top 10's".) In preparing for this week's yoga class, I decided to build the flow of the class to include my favorite poses, or asanas.

Should you wonder... here they are! (In English, but should you want Sanskrit/photos, follow the links for each pose to Yoga Journal online.)

1. Downward facing dog. How do I love thee? Let me count the ways...Stretches shoulders, hamstrings, builds beautiful arms, relieves lower back tension.

2. Chair. Builds quad strength, promotes foot health, strengthens abs and knees (note: make sure weight is dropped back into heels or it can tweak knees... no no no!)

3. Forward Fold. Best done after chair for full pnf goodness! And definitely best done with softly bent knees to promote lower back stretching and tension release. And how I love the inversion benefits... feel the blood flowing up into my tired brain!

4. Lunge Pose. Builds leg strength, IT band flexibility, and lower ab toning. Also nice done with a twist. (if you, make sure you bring the weight slightly forward to allow the back to fully extend.)

5. Plow Pose. I love the intense compression sensations that accompany the intense inversion sensations. And its a great lower back stretch, coupled with putting restorative pressure on our shoulder blades.

6. Pigeon Pose. Like many yoga poses, uses the body's own weight to deepen a stretch in not one, but two! hard to stretch spots, over the IT Band and under the hip.

7. Tree Pose. Of all balance poses, this one really captures the lighter than air feeling. And it strengthens our feet (hooray) and makes my upper thighs look really thin!

8. Dancer Pose. Combining the best elements of the two above poses (IT band stretch, foot strength) and adds a lovely shoulder opening and a level of intensity. Perhaps the most beautiful of all balance poses.

9. Bound locust. While I frequently run out of time before getting to prone poses, this one is a winner for strengthening back muscles, and I think it feels especially good with hands interlaced to help open shoulders at same time.

10. Child's pose. What's not to love? (especially after locust pose) stretches and relaxes our wonderful backs. Especially delicious if you have a child willing to walk on your back (teacher tested up to 70 pounds.)

I could go on, and on... so many poses... so little time!

Shoreline Dirt Pile, Part 2

2010-04-05T10:02:00.000-07:00

For those who read my earlier post about the joys of Dirt Piles at Shoreline Park... here's the photo to go with it.

I never see that look on their face while playing inside :-)

Fat, medicated… but safe.

2010-03-30T13:49:00.000-07:00

Teddy was a truly cranky 6 year old. He never felt like he was good at anything. His brain raced along faster than his ability to engage with the world around him. He made a lot of mistakes at school, had a lot of conflict with peers, over seemingly trivial things... and was sent to the principal’s office a lot. He had intelligence to burn, charm when he chose it, and a loving family (admittedly with a bossy older brother) and caring teachers. But the only thing that delighted him was “screen time.” Especially the Wii.

Then one day… he discovered his scooter. It didn’t require the “get ready” steps that bike and roller blades did… just a helmet. He was as fast as his big brother. He felt like he could fly. It was always in the car, and could be parked wherever he was at school.

He would spend hours after school practicing his “short track times”. He was happy to get in the car and drive to school, since he could enjoy the scooter the ¼ mile from parking space to his line. He could do tricks and the other kids started to bring their scooters to school. He spent time outdoors. He ate more. He slept better. Other kids started bringing their scooters and Teddy taught them tricks he had first learned from Wii Winter Olympics. The playground became a merry mass of first graders in motion. Rapid motion :-)

A few weeks passed… Teddy was stopped on the playground one morning on his way to his line, and told he was not allowed to ride his scooter at school anymore. (He could walk it.)

His mom went to go ask the principal reason for this and was told “it was for safety”. His mom tried to explain this to Teddy. He promised that he rode carefully and would be extra careful from now on. His teacher tried to explain that in addition to caring about the safety of others, this was about respecting everybody’s rights by following rules.

But it didn’t compute in his brain. He figured he had done something bad. He became cranky, lost his appetite, and had trouble sleeping again. (In one of the last glimpses of humor and self awareness, he asked if the principal was a friend of Mrs. Gorf - of Wayside School fame -- who only liked kids to be quiet and still and round like apples.)

His pediatrician suggested that Ritalin would help him become more successful at school.

The playground is again empty after school – except for the neighborhood teens riding their bikes, and the nannies with toddlers.

Teddy is inside… waiting for screen time.

Cranky. Sedentary. But safe.

This is a true story. Names have been changed, but not much else.

Wellness in the Health Care Bill!

2010-03-23T09:13:00.000-07:00

As a corporate and personal wellness coach, I was thrilled to see that the health care reform legislation addresses the very common sense idea that prioritizing keeping people well will benefit us all.

In particular, I was happy to see so much attention paid to the workplace - the place where we adults spend so much time, and where stress can lead to illness.

The ROI of a good workplace wellness are becoming clear and now there are will be more focus, and more incentives around this.

I'm looking forward to being a a part of this change.

Health Promotion Provisions in Health Care Reform Bill

See details here:

Included

Development of a national health promotion plan.
Enhanced health promotion research.
Technical assistance to enhance evaluation of workplace health promotion programs.
Regular periodic surveys on workplace health program prevalence and components.
Grants to pay a portion of the cost of comprehensive workplace health promotion programs for small employers.
Allow employers to offer employees a premium discount of up to 30% (instead of the current 20%), for positive lifestyle practices or participation in health promotion programs, include safeguards, and refer to Health and Human Services to study benefits of increasing the portion to 50%.

Shoreline Park, Picnics and Dirt Piles

2010-03-22T14:48:00.000-07:00

Shoreline Park in Mt. View has so many delights... where to start? Its the best biking/skating path for those learning to ride, it has a great kids play area, you can rent paddle boats, canoes, and they serve great beer and french fries in the charming boat house. Phew.

Just when I thought it couldn't get better -- the dirt piles appeared. While perhaps appearing to be a girly girl, I've always enjoyed getting dirty and sweaty... imagine my delight in discovering mountain biking in my late 20s!)

And back in those same late 20's days, I was dating a cute guy, whose best friend lived by Portero Hill in SF. We'd frequently go and enjoy beautiful SF days with him. One day, as we finished a hike there, we amused ourselves by hopping and sliding "off trail" to get to the bottom of the hill. And friend, we'll call him Pookie, took great photos of this fun. I subsequently married cute guy and had babies which have now grown into small men.

Flash forward to today... said small men are 7 (hooray) and almost 9. Our friend Pooks and his lovely wife (we'll call her Clabber, after the cute girl on the baking powder can) have adorable 1 year old twins. So Pooks and Clab call us up to do something family friendly and we suggest Shoreline Park, and picnic by the kids playground.

Now Pooks used to live in Mountain View and enjoyed Shoreline Park as single grown ups do... an occasion roller blade outing, or a hike. But to see it through the eyes of a parent is to truly appreciate it. And as the parents of a7/9 year olds, we felt the joy that comes when your kids drop by the picnic blanket for some food, a brief hello and chat, and then scooter off to do their thing. (As we enjoy our David Bruce and the sunshine and the time with other people's babies.)

But after 2 hours, our kids have played in the park, scootered their share, have talked us out to the paddle boats... and then... they saw the dirt piles!!! (Insert Pooks photos here when received). Our kids took off in delight. (The 1 year old twins wobbled around the blanket, but stayed close.) Pooks followed, Nikon in hand. As our kids hopped and slid, and jumped, and Pooks snapped photos of the joy, I felt some serious Circle of Life.

What a beautiful day.

Took a Walk in the Wild Zone.

2010-02-16T11:05:00.000-08:00

Finally the stars aligned that I was able to join one of the Wild Zone afternoons.

If you've ever worried about your kids hanging on the couch and cultivating bad attitudes and posture, it refreshes the soul to see them making tree forts, playing in the mud, and forming teams, alliances and running around like banshees. (and yes, using any available stick to engage in Jedi swordplay....)

I was quite pleasantly surprised to meet both of the founders of the group, and they have quite a good system in place. They have a series of "play rangers" college students, mostly, who set up sticks, flowers, mud pits in a way to encourage cooperative (but messy) play. A big log over a mild dip becomes a bridge, and countless wigwams and tree forts were constructed and decorated.

My kids never once missed their video games the whole time we were there, and they ate and slept with nary a complaint that night. We'll be back! (They have them every 2nd Saturday in our area, and I'll be including them in the calendar of events for my Family Fitness and Fun meetup.)

Let the Wild Rumpus continue!

Random Acts of Nutrition

2010-02-07T13:31:00.000-08:00

You know, this new Plate works for me.

As many of you may know, my kids are veggie intolerant (and salad-lergic... is that a word?)

I was ready to print this out and tape it to the dinner table, when the boys were saved from my mania by a dinner guest. (I'm trying not to be embarrassing crazy mom until I need to be.)

But that being said - it shall guide me in my meal prep and hold me steadfast in my continuing mission to force good health upon my offspring.

Two other potent weapons have fallen into my arsenal this week...

1. Jamie's Food Revolution - the Book. So I enjoy the reality show, in all its cheese reality dramatic structure, but the book is just 100% awesomeness. Gets you excited to cook healthy food and he has an absolutely BRILLIANT section called the "evolution salads" starting from dead simple (head of butter lettuce with lemon olive oild dressing) that evolves better than a pokemon... yes, bacon features in many of the evolutions.

2. Kids Cook 1-2-3. Picked randomly from the shelves at Los Gatos Library Junior section. Really creative good recipes that honestly have only 3 ingredients. Tonights Pesto Parmesean Chicken Legs, as managed by Matthew, were a delicious delight. And tomorrows banana chocolate muffins (so self rising flour is a staple in the baking section :-) look to be a winner.

Stay tuned to see if we can fill the fruit and veggie side of the plate...

the Bootcamp lives!

2010-02-03T12:08:00.001-08:00

Get busy living, or get busy dying...

As many of you know, I frequently quote Andy Dufresne to myself to get myself motivated to do those things that take me to the edge of my comfort zone.

Well, I finally got all the stars aligned, and have launched my first "Wellness Bootcamp" melding my Wellness Coaching mojo with my passion (yes, you can say it.... obsession) with exercising with friends.

I had a coaching session myself with the wonderful Jessica Wolfson, who helped me "get busy..." by asking me about my self-imposed barriers, and my passion (ok... obsession) with regularly scheduled endorphin sessions.

Surprise.... it now seems so obvious I have been using the barrier of the time spent with the exercise sessions to keep me from facing the risk that no one will sign up for my boot camps.

Shades of my 16th birthday party... I keep thinking I'd gotten over that ;-)

The nice thing is, that now I can stop dodging the calls and emails from the other potential clients asking for the bootcamp write up... can you say copy/paste/edit location and time?

Time to get busy living (if you can call word processing on the rest of this beautiful Wednesday living ;-)

PS - flyers for the bootcamp are oh-so-available upon request :-)

Las Palmas Park, a few new wrinkles

2010-02-01T15:34:00.000-08:00

As I "Julie/Julia" my way through the best local parks, I constantly wonder at how different things pop at different ages. And the creativity of kids.

Visiting Las Palmas in Sunnyvale last Saturday, we brought with us a school pal from Mountain View to see it through fresh eyes. Also, a best practice ;-) from a Mountain View park. Namely, we brought the cardboard snowboard practice - perfected at Rengsdorf park... again proving the ancient wisdom that the box is frequently more fun that the toy that came in it!

So, while a trip to Las Palmas on a sunny Saturday didn't jazz my kids, the chance to bring their shiny cardboard "snowboards" to surf down the Dragon's Back stone slide did. After this euphoria wore off (an hour, with few virtually no cuts or bruises, hooray!) they reveled in the pools of water left in the not quite drained lake area of the park. My eldest, initially convinced he could walk on water, if he just ran fast enough, eventually conceded he might need bigger feet. And a ski boat. And a lake.

The youngest, and his school pal, then became fascinated with the "post trail" - a feature unique to this park, and oddly compelling (I quite like the undulating walk from one post to another...)

Note for those that like getting the kids off the couch... I'm starting a meet up group to continue this Julie/Julia project... go check out on Meetup.com. Its free and I'd love to see you as we continue to explore our great outdoors, with our ungrateful offspring ;-)

18 Parks in 18 Weeks...

2010-01-31T15:50:00.000-08:00

Golf Balls and Beer

2010-01-28T14:48:00.000-08:00

I love this story. Is a clever way of helping to reset my focus. (I'd not seen this version with the beers at the end....thanks Amy!)

A professor stood before his philosophy class and had some items in front of him. When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls.

He then asked the students if the jar was full. They agreed that it was.

The professor then picked up a box of pebbles and poured them into the
jar. He shook the jar lightly. The pebbles rolled into the open areas between the golf balls.

He then asked the students again if the jar was full. They agreed it was.

The professor next picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else.
He asked once more if the jar was full. The students responded with a unanimous 'yes.'

The professor then produced two Beers from under the table and poured the entire contents into the jar effectively filling the empty space between the sand. The students laughed..

'Now,' said the professor as the laughter subsided, 'I want you to recognize that this jar represents your life.

The golf balls are the important things---your family, your children, your health, your friends and your favorite passions---and if everything else was lost and only they remained, your life would still be full.

The pebbles are the other things that matter like your job, your house and your car. The sand is everything else---the small stuff.

'If you put the sand into the jar first,' he continued, 'there is no room for the pebbles or the golf balls.

The same goes for life.

If you spend all your time and energy on the small stuff you will never have room for the things that are important to you. Pay attention to the things that are critical to your happiness.

Spend time with your children. Spend time with your parents. Visit with grandparents.

Take your spouse out to dinner. Play another 18.

There will always be time to clean the house and fix the disposal.

Take care of the golf balls first---the things that really matter.

Set your priorities.

The rest is just sand.

One of the students raised her hand and inquired what the Beer represented.

The professor smiled and said, 'I'm glad you asked.'

The Beer just shows you that no matter how full your life may seem, there's always room for a couple of beers with a friend.

Yoga for Insomnia

2010-01-27T09:12:00.000-08:00

Its hard to feel rested when

Sunday Spin with Jen J

2010-01-19T10:27:00.000-08:00

As I continue my reviews of the group ex classes at the wonderful YMCA where I work, I had the chance to attend Jennifer's Spin Class. Sadly, I only could stay for 40 minutes of the hour class before it was time to leave and attend to my spriritual wellness ;-) but got a great workout and had fun.

She did a great job of warming us up - both of the warm up songs were great. I didn't recognize them but they had nice beats and had a "ride" theme to them. I also liked her emphasis on warming us up in all three positions. She was able to cue on correct position in them (very useful for any new spinners) and continued to cue us on good form throughout the class. (as I say frequently, no sense in sweating off calories if you're stressing your back or knees!)

I got particularly jazzed when I had my first spinning show tunes moment. (I am a show tunes addict... and dream of doing a spin class comprised entirely therefo!) She used Madonna's version of Hello Buenos Aires from the Evita soundtrack that has a great pop latin beat, but that changes tempo you really stay focused. That was followed by the awesome Jai Ho (from the Slumdog Millionairre soundtrack... technically not a showtune, but touched that part of my geeky heart!). Then, for my last song before I had to leave, she brought out The Climb - from Miley Cyrus, which tickled my inner 13 year old.

Yes, I'm easily tickled ;-) In addition to these musical high spots, she also incorporated mellow songs in between the high energy ones, giving the class a nice balance.

I was bummed when I had to leave, but got a great workout and a terrific start to the week.

Jen teaches 3rd Sundays each month, at 9:35 am.

Yoga and TV? An unlikely union... and yet....

2010-01-18T10:35:00.000-08:00

While driving Friday, an NPR report caught my attention .....An Australian study showed a connection between TV watching and earlier death (yikes) citing the usual suspects, sedentary lifestyles, cardiovascular disease, etc. but what really caught my attention was their root cause, and the suggestion.

Root cause: (I paraphrase) of issues: muscles not contracting, and therefor atrophying.

Suggestion: Find ways to contract muscles during TV sessions. They suggest moving around (such as a brisk walk around the house during commercials ;-) but I have a better idea.

Given the wiggliness of my children, I rarely relax on the couch when the family is gathered for viewing. (And, to be honest, I like sitting by the fire.) So I have a series of favorite yoga stretches, poses that I regularly do while watching TV.

Now, the classic texts of yoga do say that the purpose of the yoga poses are to build heat to purify the body and still the mind for meditation. But, these same sages say that yoga practices can help us find contentment, even if sitting in cold, muddy water.

Can yoga poses help me find contentment when my football team is losing, or watching Bear Grylls on Discovery Channel (and protect me from early death, as above?)

I have found this to be so. And let me share a few of my favorites, categorized by those you can do anytime (ie, when there is company) and those that look a little strange, but worth doing!

Anytime TV - Yoga Positions/Stretches

1. Butterfly pose. Feet together, knees dropping outward, hands holding onto ankles, sitting tall, hold 8 breaths.

2. Single leg forward fold. Extend one leg forward, keep holding one ankle. Keep eye on screen and lengthen forward over extended leg. Hold eight breaths. Reverse legs, repeat.

3. Shoulder/Chest opener. Sitting cross legged, clasp hands behind tailbone. Extend fists away from bottom, hold for eight breaths, squeezing shoulder blades together, taking gaze to the top of the TV set (or above, if you're not really watching, but just hanging out.)

4. Reverse plank pushups. Extending the legs in front, hands on floor behind bottom, lifing hips up, keeping heart lifted, and doing small, tricep intensive pushups. Do about 20 or so at a time.

5. Seated twist. Sitting cross legged, put right hand on left knee, and put left hand behind tail bone. Sit up tall as you inhale, and exhale twisting to gaze at your left shoulder. Hold for 3 breaths and reverse.

Yoga Poses when its Just Family

1 Cat Cow series. On all fours, inhaling stretching your head and tailbone to the ceiling, letting your bellow drop low, as you exhale, drawing shoulder blades and belly button upward.

2.Downward Facing Dog, to Plank (take a few breaths in each). If you can, add a pushup or two before repeating.

3. Chair pose, with twist. Starting from standing, drop weight into heels and lower hips towards heels, hold in pose for about 4 breaths. Arms can be up by ears, out in front of shoulders, or resting at hips. After a few to the front, finish chair by bringing right elbow to the outside of left knee, bring hands into prayer position in middle of chest, and twist. Repeat to other side.

4. East West Stretch. Start sitting up with feet in front. Bring hands onto ground behind hips. Lift hips off ground, holding body in upward facing plank (pushup postition). After 3 breaths, lower hips, lift hands to sky and reach forard to stretch torso forward to feet for 3 breaths. Repeat several times.

Once you've done these a couple of times, you'll not need to think about them, and you can easily strech and enjoy your programs, family time, and keep your blood flowing!

Let me know if you have other favorites!

Livestrong improved

2010-01-17T19:03:00.000-08:00

I recently reviewed this site - which I love. By far the best online calorie/exercise tracking program I've encountered.

Since posting that review, they have fixed one of my complaints - and made the food entry process much more streamlined -- and made it fit better on my smallish computer screen!

The new "Daily Plate" tracker now lets you do all of the entry with virtually no mouse clicks, you are able to tab from entry screen to entry screen. (And the "amount left" of your daily calorie budget has become even bigger and more compelling ;-)

One smallish complaint that I didn't mention in my review (but I have mentioned to them...) they do a great "dare" feature, and I took the Dare to Stretch everyday. But they've never checked in on me, or double dared me... so I stopped entering my results. Either I'm using it wrong, or they don't understand that a good dare needs taunting, well, at least attention to get it done.

But such a small complaint! Such an awesome site.

Cornelius Bol Park - Then and Now

2010-01-16T17:59:00.000-08:00

As you may have seen past posts, I have decided to Julie/Julia my way through the group exercise offerings at the wonderful YMCA where I work. (3 down, about 40 or so to go!)

I realize there is something in me that takes both comfort and challenge from a "do list" as I had a very similar urge to systematically do the J/J treatment to "16 Parks Your Family Will Love" in the most recent Bay Area Parent Family Navigator.

Though, for the record, they are missing my 2 favorites, so the mission I am now undertaking is "18 Parks in 18 Weeks".

(For the record, those missing - IMHO - are: Rancho San Antonio for its great biking/hiking trails... and the cute little farm, and Montebello Open Space Preserve hiking trail, accessing it from the trailhead with the most most child-friendly wine tasting room I know.)

Today I took my kids and our new "mit gears" bikes to Cornelius Bol Park in Palo Alto... I couldn't recall if I'd ever been here before, but as soon as I got here... BOOM, memory hit me in rich, full, fragent detail. This was one of the best Mothers Together playgroup parks, with a creek bank they really want you to scramble down. There's a break in the fence that indicates t best spot. My youngest child had a "running away from me" problem, and I loved this stretch of creek with only one exit.

The play area also had the best tire swing of any park I've been to, and I remembered how my kids would swing there for hours.

Well that hasn't changed! Even to boys 4 years bigger than the last time we came, the tire swing delights, with the added bonus of them singing "you spin me right round baby" -- Chipmunks edition of course -- the whole time.

When we did get on our bikes, the path that had seemed so long (out past Gunn High school to Foothill Expressway) and uphill... well, it was just a little 15 minute round trip, and that with lots of scooting off the trail to try all the little dirt path offshoots.

I'd say we were too old for this park, but they played joyfully for two hours (no whining to return home and play the Wii... whoa) while I read, Lamb, one of the funniest books I can recall.

I read for TWO HOURS in a stretch. Yes, I'm shouting for joy, both for this little pleasure, and at the wonder of seeing 4 years having passed, but leaving such crystal clear memories.

More parks to come. (Let me know if you want to join me on these jaunts.)

Real Age - A Favorite for Many Reasons

2010-01-15T09:02:00.000-08:00

This website is a favorite, and this morning's e-mail from them reminded me why. This morning's news item about the effectiveness of using podcasts has been one of my "secret weapons". I think they offer excellent suggestions about fitness overall, as well as offering good nutritional advice in actionable, bite size (pun intended) chunks.

In case you've not heard of Real Age before, the gimmick behind the name is that you enter in your lifestyle info (height, wage, age, habits) and they give you your "real age". It's quite compelling. I took the test right after my yoga certification and was thrilled to see my real age lower than my chronological age...) They also give you a pretty concise list of things you can do to improve, beyond the usual lose weight, move more advice. (I need to stop talking on my cell phone while driving and floss more ;-)

This site/service is the brainchild of Dr. O; Friend of Oprah and author of the "You: An Owners Manual" series which I enjoy enough to reserve at the library each time a new one comes out.

Note: I no longer allow myself to buy new health/fitness books on a regular basis - good thing MV and Sunnyvale libraries let me search/reserve... slower than Amazon but much cheaper!

Ahem, back to Real Age. The bi-weekly emails are reliably interesting. This week's newsletter has a tip that I've used for years, and that is the value of podcasts as a way to get your mind refocused on health. Though they don't list any in the article, the comments of the readers are often as good a source as the authors ;-)

So, if you're into this sort of thing, give them a look see!

Body Attack - A Blast from my Past

2010-01-13T14:54:00.000-08:00

In my Julie/Julia inspired quest to try all the classes at the wonderful YMCA where I work, today I tried Body Attack - a very peppy aerobic exercise session. (See my review of Body Pump, its more more well-known sibling class.)

Again, I got to enjoy Diana as an instructor, as well as a guest appearance by Laura (usually the instructor for the 6pm class... I rarely get to night classes due to my grade school offspring's schedules, so lucky for me I caught a rare daytime sighting.)

As in Body Pump, the teachers stressed the different levels and options to participate - always offering lower impact levels. I participated at the high impact level, and had a total flashback to my pre-kid, hit the aerobic class after work (in headband and leg warmer ;-) days.

The moves were familiar from those days, but there was a lot of variety - a soccer inspired sequence, a song dedicated to running laps (great to stretch out the back of the ankles/heels... important for keeping healthy!)

My friend Liz and I usually run outdoors at this time slot, so we were extremely pleased that this indoor option gave us the calorie burn we were looking for, along with a good upper body and abs section. The final stretch was also great - and it was really interesting to hear Diana's voice --earlier so energetic and boisterous -go positively yoga-esque as she eased us through a lovely cool down.

Good fun and a great workout.

Spinning With Shawn

2010-01-12T13:38:00.000-08:00

Spinning classes at the YMCA are a great way to keep up the calorie burn, endorphins during these dark months, and Shawn’s early Sunday classes really rock. Let me count the ways...

1. As a fellow cycling instructor, I so love Shawn’s emphasis on form. No sense in burning calories if you are stressing your knees or lower back, right? He makes sure the class is set up/riding in good positions for their body and reminds us throughout to concentrate on this.

2. Secondly, you can’t NOT love Shawn’s music. He finds mixes (mashups) that use great, familiar music, but that is at motivating tempos. Last Sunday’s class featured a track with Kelly Clarkson, P!ink, and some hip hop artist that didn’t recognize (not my genre) but that really made it fun to pedal at a 92% heart rate.

3. Finally, he really structures the ride so you are motivated to keep the tempo, do the jumps and hills and (ack) sprints (my nemesis). You really burn calories. Dress for sweat.

One caveat… he only teaches 2^nd and 5^th Sundays at the admittedly early slot of 8:30… and get there well ahead of that earliness, his class sign-up will be full 15 minutes ahead of time!

Livestrong Really Rocks

2010-01-12T13:33:00.000-08:00

My father in law mentioned this website/iPhone app to me early in the holiday season, and after a month of using it, I find myself enthralled. A huge fan. Mildly obsessed.

Ahem. So, the website, www.livestrong.com, lets you sign up for free and track calories and exercise. This is not unique… but let me tell you the things I LOVE about it (and then I will share my few disappointments.)

The set up. Easy and free to set up, and so far, no overt marketing, spamming. Lets you set your goals for weight loss, maintenance, etc.
The database of food and exercises is huge! You enter in any Starbucks, Trader Joe, Quizno, Subway item, and its all there… you just click to add to your “daily plate”. Same thing with exercise. I enter “yoga” and it lets you easily pick from an intensity level, number of minutes etc. and THEN SUBTRACTS THOSE CALORIES from your daily plate. (yes, I’m shouting, its really fun to see those calories disappear.) And the range of exercises is really huge.. I’m not kidding, Milking Cows is included! (both with machines and totally manually.)
The Loops. I love to run and cycle outdoors, and the site works with Google Maps to easily let you map a “loop” complete with elevation, calorie count, etc. that you can save, share to facebook, add to your daily plate. You can see other people’s loops, so I now have new ideas for exercising in my neighborhood.

My (few) disappointments.

When you home cook, you need to either create recipe and enter nutition info, or manually add all the ingredients (such as turkey, egg, breadcrumbs in a meatloaf.) Though, you can easily “save the meal”, so you only have to do it once.) I think once they get more users doing this, you’ll find more common meals already entered.
The food entry process does not work well on a small screen (my lovely Acer Net book screen requires a lot of scrolling around.) Everything is optimized for the iPhone or a big monitor.

Small complaints, really. Net net... I love it. I highly recommend giving it a try if you’ve got any sort of weight loss or fitness goals you’d like support with.

Coaching and Corporate Wellness Programs… Worlds Colliding!

2010-01-12T13:28:00.000-08:00

Just reading Welcoa’s report on Coaching as a part of corporate wellness, and gave me some serious flashbacks to my past lives...

I spent 15 years as a senior marketing manager with big tech companies – and heartily concur that without the availability of a coaching presence, many corporate wellness programs go under utilized!

Case in point – Intuit and Intel (my former employers – great companies!) both had great gyms, classes, programs – but with no personal accountability to my wellness vision, I let my health (weight, stress levels) go in the wrong direction.

Coaching (available via the employer – during daytime hours) can help connect the dots and help each person develop the intrinsic motivation to use those resources and be the well, focused PRODUCTIVE employee!

The whole interview is good reading, and available for free (though you do need to give them your email.) Welcoa is one of my key resources for my Corporate Wellness Program design.

Pumping It Up

2010-01-12T13:24:00.000-08:00

I am fortunate to be on staff at a GREAT YMCA but after the last staff meeting, it occurred to me that I have taken very few of the group exercise classes offered. What a missed opportunity for me! So I’ve taken a goal to try each one!

Last Friday I was fortunate enough to take Body Pump from Isabelle and Diana. I know weight training is good for you, and I love working out to music, so seemed a good fit. (Thank you Liz for suggesting this – I’m so glad you joined the Y!)

Both teachers were great at letting you know what to expect (how many sets, what moves were coming) and they took turns going throughout the room and correcting form! I love that, both from a safety standpoint, and because I work much harder knowing they are looking around!

I deliberately kept my weights low, since I was inexperienced, but I felt a good endorphin glow afterward… and really felt it the next two days!

Get Busy Living...

2010-01-12T13:14:00.000-08:00

…. Or get busy dying.” When Andy Dufresne (played by Tim Robbins) utters that in the movie Shawshank Redemption, for me that is the most profound moment in that great film.

I am moved because, though I’m unlikely to be facing actual incarceration, I have felt imprisoned, frustrated by circumstances, and helpless to change things in my life.

Haven’t you?

This character's stoic decision to work on the things he actually could, well, that’s the kind of focus I needed to get going… to look at my life – what I want each day to contain, and what I’d like them to add up.

I value health, relationships, the spiritual – to that end, I’m thankful that my job as a Wellness Coach lets me keep my (slightly obsessive focus) on exercise and good eating. I’m grateful for my family and network of wonderful friends and the gifts the universe gives me each day.

May each day’s schedule reflect time spent building the life you want. Take a few minutes to reflect on that… then get busy living it in this new year.