How to beat the stiffness post workout. Get your ROLL on!

12:36 PM Jenniferlyn 0 Comments

According to the International Journal of Sports Physical Therapy, using a foam roller results in better results and more flexibility than those static stretches we have been taught to do.

HOW TO DO IT:

Hit the large muscle groups after each workout, staying on each group from 1 to 2 minutes for optimal results.

You can lay across or sit on the roller to hit different muscle groups.  When you feel a tender spot STAY ON IT!  That is the exact area you need to stretch out.

Now, get to rolling!

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Why SHINE?

1:14 PM Jenniferlyn 0 Comments

Why SHINE?


Shine is about fitness, growing stronger physcially and mentally.  Learning to conqour the world! 

Shine is personal, taking you out of your comfort zone to make some magic.   No boiler plate information here, but what will work for you the individual and your needs.

Shine is training, learning how to make the habits stick and how to train yourself both in mind and body to accept the changes that are happening as you grow.


It is about letting your light shine to lead the way!   It is about letting light into the darkness.  It is about shining a light on the the aspects that make us wonderful and unique.  But most of all it is about YOU achieving your greatest potential!


This, my friends, is SHINE.

 

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How to Put Your Best Self Forward, Even When You Feel Your Worst.

1:14 PM Jenniferlyn 0 Comments

How to Put Your Best Self Forward, Even When You Feel Your Worst.

Does this skirt make me look fat? 
Do these shoes make my legs look short?
Am I too thick in the hips for this tunic?
Should I belt this or not?
I am just going to live in sweatpants. 
I feel fat today. 
I feel ugly today. 
I hate my hair. 
I hate my nose. 
Ugh, I just give up.


Negative Self Images.


Do you find yourself struggling with the topics of how you feel and how you want to present yourself?  DO you think to yourself,  "I want to be this person, but when I see myself in the mirror, I am not even close to where I want to be!"  Are you alone?  Nope.  You are human.  We all posses the same thoughts about ourselves on varying levels.   Struggling with an out of touch self image is something all humans deal with, or do not deal with.  A negative self image can be damaging to one's self at best and can be projected onto others at worst. 

When we spend time thinking negatively of ourselves, how can others see us positively?  Because they see the REAL us, not the us we see.  It is a cruel cruel trick our perception of self plays. 

Perception - Who is Right?


Let's look at the now viral Dove campaign ad about real beauty.  The video has real women describing themselves to a forensic artist as well as a complete stranger describing these exact same women to the same forensic artist.  The two sketches are then compared side by side and you can see plain as day how the self image can be so off base from reality. 




Sometimes we need to see something in black and white - literally.  





There is an exercise at the Biggest Loser Ranch where a group of participants take turns one by one laying themselves out on large pieces of paper.  The standing participants then drew very closely to the body of the person laying down, touching them the entire way to produce a real and unbiased outline.   At the end, once all sketches are completed and presented to the group,  most all of the  participants look at the drawings of their outlines surprised by how the body presented to them on the paper does not match the body they see in their minds.  


Things that make you go hmmmmm. 


That A-Ha! Moment.


We have all had an "a-ha!" moment.  A picture taken where we do not recognize ourselves, a video of us where we are taken aback by how we really look.  For some it is disbelief that they have gained so much weight or that their bodies have changed so much, but it always goes to show that we do not see ourselves correctly. 

When we start gaining weight we can justify the tighter, ill-fitting clothing until one day we see that picture or that video or catch that reflection and realize.. whoa.  When did this happen?  

Likewise when we lose weight those around us notice the changes far before we do.  It is as if our mind is always lagging behind the reality of our body changes.  Because it is.  




How Do We Overcome These Negative Self Images?


When people start to think poorly of themselves, they start treating themselves poorly.  I call it  "phoning it in".   One of the biggest and best things you can do is put yourself on autopilot and adopt some rituals that will carry you through your rough days. 


Remember the Law of Attraction. 

By re-framing our outward thoughts into more positive words, we are inviting positivity back to us.   The more positivity we are receiving, in return makes us want to project more positivity outwards.   Likewise, if we respond to everything with negative words, we are only going to be seeing more negativity.  Negativity is a confidence draining beast!  While batting the toughest of negative self image days, turn your negative thoughts around and focus on the positives.  

Yes. There are positives!  Make it your goal to stop self hating and start appreciating all the good that your body does for you.  

The simplest change you can make today, starting right now,  is to accept that compliment.  If someone compliments your hair, your makeup, your clothing, or even a job well done at work, instead of replying with a negative simply accept the compliment and reply "Thank you!" with a genuine smile.   



Then, Start To Work on Some Rituals and Habits.



There is comfort in ritual which is why so many find themselves fighting bad habits.  Those comforting rituals formed habits that are self defeating and doing no good.    In the time that it takes to reinforce a bad habit, you can be making a fresh, new healthy habit!

The strongest habits are formed out of consistent daily "rituals" that further ingrain the behavior into our heads.  The bath/teeth brushing/personal care ritual we went through as children before bed and in the morning eventually formed our grooming habits as we are adults. 

Starting with a workout routine or a plan where you build consistency is a good way to support yourself and provide POSITIVE reinforcement to your day.  The goal is to start chipping away at the dark places allowing the light to creep in.  

Do not beat yourself up over the negatives any longer.  Let. It. Go. It is time to start shining a light on to the positives.  Soon that light will spread and before you know it you are on fire with a renewed sense of self!  You know what you want to change and you are on the way to being the change you seek.  Along the way though you need to start acting like the person you want to become through the choices you make every day.  These choices and these rituals all add up to create the person we are.  What separates two people are the actions they take. 

Some of the best habits to start working on are the bookends to our days.  Yes, the wake up and the bedtime routines!   For instance, setting yourself up for having a successful morning means preparing for it the night before hand.  Meal prep, looking over the next day's obligations, scheduling or workouts and errands, as well as getting together all of the items one will need the next day is a good ritual to cultivate.  

The more consistent in ritual one is, the more likely they are to keep at them and build strong positive habits. 

By taking care of the book ends of our day, you may find more time opening up during the day and more confidence heading into the day.  Your goal each morning should be to start each and every day awesome.  Rock that morning routine!    

Finally, Fake It Until You Make It.

Transformation is a long process. It is not superficial, but the end resultant of every day, every decision we make along the way.  I want this, but do I want to work for it?  Until you get to the point where being the person you strive to be is second nature there is a little bit of faking it until you make it that has to happen along the way.   

 As long as you are making overall steps in the right direction, you need to cut yourself some slack along the way.  If you are unhappy with your current body or fitness level, there is no need to remind yourself of that every single day, just continue to make better choices.   Don't strive for perfection, strive for better.  For improvement.  For progress.  

Remember:  Strive for BETTER as  perfection is unrealistic. 


This is always a touchy subject, but if we are unhappy with how we look on the outside, sometimes we need to put a little additional effort into our daily "beauty" routines to keep pumped up and feeling good about ourselves. 

Some helpful tips to incorporate into your transformation progress:

  1. Rock a 30-minute killer, go-to style.
    • Just adding a little pampering time in the morning will help you put time back into yourself.  Don't do it for the other people, do it for you.  Aim for a look that makes you feel wonderful and beautiful like the person you are! 
    • Want to curl your hair and put on make-up? Great!  Want to rock smooth sleek straight hair and bold accessories?  Sweet! Just be true to yourself and have confidence in how you present yourself.   Refine an easy to-do routine that adds to your confidence without taking away all of your spare time.  
    • Rule of thumb for me is that my style has to be 30 minutes  from shower to out the door, and a look that I can rock just as easily getting ready at the gym for work as I do at home.  So what will your 30 minute killer style be?  Spend time finding what works and if your style take 15 or 45 minutes, if it works for you, work it girl!  
  2. Develop your "power suit" from shoes to accessories,  
    • Take the time on the weekend to put together 3 or 4 grab and go outfits (meaning from underwear to hosiery to clothing to shoes and accessories)  that make you feel amazing.  I call them power suits - clothes that fit well, that you notice people give you compliments on every time you wear them, or just stylish pieces that make you walk taller because of how amazing they make you feel.  
    • Having these go-to pieces all ready to go means that even in a hurry you can just reach in to the closet and grab an outstanding outfit at a moment's notice. 
    • I suggest doing this on the weekend so that you have time to try on the clothes and make sure that they fit you well and have no crazy stains or rips/tears or other issues that will take time to fix in the morning, or worse that create a "wardrobe malfunction" during the day.  
    • The more comfortable you feel in your power suit the more shine you are going to exude. 
  3. Don't for get the best accessory of them all. 
    • SMILE!  Even when you feel the worst about yourself, if you carry yourself with a smile people respond.  




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Holiday Stress and the Work Connection

9:52 AM Jenniferlyn 0 Comments

'Tis the season to go crazy, fa la la la la, la la la la. 


Did you know...

A recent study by the American Psychological Association shows that the top 5 causes of stress this holiday season are:

  • Work topics creeping into holiday celebrations and time off being diluted by work 
  • Lack of time off from work to enjoy the actual Holiday season with friends and family
  • Lack of money to enjoy the Holidays, to visit or to purchase gifts
  • Abundance of pressure to participate in holiday gathers, celebrations, parties, and events. 
  • Failure to meet expectations at work this year-end

Of the top 5, 3 are directly related to work!  While work may not be something that you can control, you can arm yourself with tools to help make the best of the often stressful time of the year. 


Arming Yourself For Success and Less Stress


To-do or not to do?  That is the question. 


First off we need a dose of reality.  Being realistic about how we actually spend our time can do wonders on keeping motivated to knock out those to-do lists and keep up productivity.   The key here is to keep a manageable and realistic to-do list.  Prioritize the tasks based on urgency.  What is due first?  What will take the longest to complete?  What will I need help from others in order to complete?  These are the items to start working on first.  

Failing to plan is planning to fail. 


It is great to make a list and to have an idea of how to manage the items on it, however without a plan things are unlikely to magically get completed.  You have to make a plan, but not just any plan.  A realistic plan that you can stick to.  Do not follow a plan into a brick wall, but use the plan to keep you on track for success.  

This can be incorporated as planning out your workouts on the days through the holidays just as you would any other appointment, so that you are more likely to get them in and done.  Also schedule in rest breaks from work and other to-do's to allow yourself a chance to stay fresh and not get overwhelmed by the details. 

Just say NO.


It is perfectly OK to say NO when you need to.  If you are working on a task, any interruption may take at minimum 25 minutes away from the task at hand. Add up all of those little interruptions throughout the day and you can see a huge time suck.  It is OK to say NO to keep yourself on track or if you just cannot add one more thing to the list.  

Delegate, delegate, delegate!


If there are any items on your to-do list that other people can handle, delegate.  This can be the hardest step for many people - letting go of control - but once you put your faith in other people, they will love the chance to make you proud, and to deliver!

Organization is an asset.


If you find yourself with some spare time - this is the time to start organizing your files, making your workout plan, working on improving efficiency in your routines.  The more efficient you become the easier it is to stay on track moving forward.  Time spent looking for recipes, files, emails, texts, workout clothes, food, and other misc. items takes away from your goals each day. 

Schedule that rest break!


As mentioned above in the plan, be sure while you are figuring out all of the to-dos and how they will get done, that you make some do-nothing, relax, refresh and recharge time for yourself and your family this season.   When things get overwhelming go for a walk.  Allow yourself 10 minutes to go a quick yoga routine, or even just go to the bathroom or a quiet spot away from others and breath for a while. 



Don't Forget the Real Reason We Work. 


My favorite time management quote is from Dr. Gloria Mark and it goes "We do not have work days.  We have work minutes that last all day."  

Do not get caught up in living to work. Go out there, make the most of all of those minutes, and let your light shine this Holiday season!    When in doubt, walk it out, take a breather, get re-centered and get back at it.  And above all remember that no task is more important that friends and family and all that we are blessed with in our lives.  

Shine on!  
Jenniferlyn

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AM to PM Yoga - Add Some OM to Your Routine to Start and End Your Day

2:23 PM Jenniferlyn 0 Comments

IN THE MORNING:

With just 10 minutes in the morning, and 10 minutes at night,  you can start the day off right while building your yoga practice and rounding out your lifestyle activities.  Do this 10 minute routine every morning to get centered and take time out to focus on you!

Cat/Cow

Cat Cow
Cat/Cow is an excellent pose to warm up the spine, breath and body. This rhythmic movement flows with the inhalation and exhalation, and is known for helping maintain a healthy spine.
How to Perform: Start on all fours with hands under the shoulders and knees under the hips. On your exhalation, round the spine toward the ceiling, while bringing your chin toward the chest. Inhale, reverse the motion and lower the navel toward the floor, and lift the chin toward the ceiling. Continue this motion, working with the inhalation and exhalation. Complete for one minute.

 Downward-facing Dog
Downward-facing dog
Most dogs after waking from a nap stretch in this position, thus giving credit to its name. This position is beneficial in a morning practice to alleviate a tight back, hips and lower extremity.
How to Perform: From the all-fours position, slightly walk your hands forward. Curl the toes underneath. Exhale, lift the hips into the air and allow the heels to relax toward the floor. The chest should maintain a relaxed position as the shoulders roll away from the ears. Hold for 30 seconds.

 Runner's Lunge
Runner's Lunge
Runners Lunge allows the extended leg to open while maintaining strength and stability in the upper body. This is the perfect posture to transition from mat to standing poses.
How to Perform: From down dog, lower onto all fours. Slightly lift your torso and bring your right leg forward. Reposition the hands on each side of the foot, and curl the toes of the back foot onto the floor. Slowly, lift your back knee and hold.
To regress, place the back knee on the floor. Hold for 30 seconds.

 Revolved Side Angle Pose
Revolved Side Angle Pose
This position increases mobility in the upper body while opening the groin, glutes and thighs. This also challenges balance.
How to Perform: From Runners Lunge, reach your right arm overhead, to where your torso rotates toward your inner thigh. To regress, place the back knee on the ground. Hold for 30 seconds.

 Crescent Lunge
Crescent Lunge
Crescent Lunge strengthens and lengthens various areas of the legs, and promotes shoulder stability, while opening the front of the chest. This position also challenges balance.
How to Perform: From Revolved Side Angle Pose, rotate the torso back to Runner’s Lunge and then lift the torso over the hips. Reach the arms up and wide. To regress, place the back knee on the ground. Hold for 30 seconds.

 Warrior Two
Warrior Two
Warrior Two promotes strength in the legs, as well as strength and stability in the upper body. This position encourages a strong breath to allow for the pose to be meditative.
How to Perform: From Crescent Lunge, plant your back foot at a 45-degree angle. Simultaneously, rotate your torso and bring arms to shoulder height.
*Repeat from Downward-facing Dog to Warrior Two with the left leg forward. Hold each position for 30 seconds.

 Standing Wide-legged Forward Fold
Standing Wide-legged Forward Fold
This forward-folding position allows the upper body to relax, while opening the back area of the legs and glutes.
How to Perform: From Warrior Two, straighten your legs and square your toes forward. Slowly lower the torso and rest the hands on the floor. If you cannot touch the floor, places the hands on the shins or thighs. Hold for one minute.

 Tree Pose
Tree Pose
Tree pose challenges balance, while lengthening the inner thigh and stabilizing the upper body.
How to Perform: Stand in an upright position and turn your right knee away from the body. Place the foot either above or below the knee. Reach the arms overhead and relax the shoulders away from the ears. To regress, place the toe on the floor with the heel above the ankle. Hold for one minute on each leg.

 Spinal Twist
Spinal Twist
Spinal twists are wonderful chest and hip openers, allowing the torso and pelvic region to gain better flexibility and mobility.
How to Perform: Lie on your back with your feet on the floor and arms at shoulder level. Slowly lower the knees to the right and turn your face toward the left. Hold for 30 seconds and switch sides.



IN THE EVENING:

Time to shut down the brain after a long day.  Sometimes it is difficult to set the mood for restful sleep.  The below 5 poses will help cue the body for restorative rest.

Here are two methods you can use to determine the length of time you spend in each pose:

Timed Method: Hold each position for one to three minutes.
Awareness Method: Hold each position for as long as you feel comfortable. Move to the next pose when you are ready.
Use these five blissful yoga poses to enjoy relaxation from the comfort of your home.

Pose: Downward Dog on the Couch
Downward dog on couch
Purpose: This all-around, amazing position lengthens the body including the chest, back, glutes and back of thighs (and is particularly good for desk jockeys).
How to get into it: Place hands on the edge of a couch, or other elevated surface, and position feet shoulder-width apart. Walk your feet several inches backward and start to push the hips back while lowering the upper body. The torso should remain parallel to the floor.

Pose: Supine Pigeon
Supine pigeon
Purpose: This restorative hip opener lengthens the gluteals and external rotators of the hip, and can help relieve sciatic nerve compression and pain.
How to get into it: Lie on your back with your head and neck resting on a pillow. Place both feet on the floor. Cross your right leg over the left and gently place your left foot on the couch, or other elevated surface. Place your hands on the inner thigh and calf. Take a few deep, soothing breaths and then maintain a steady-state breath as you hold the pose.

Pose: Supported Spinal Twist
Supported Spinal Twist
Purpose: To open the hips, lengthen the chest and relieve spinal tension.
How to get into it: Lie on your back with a pillow supporting your head and neck. Place your feet on the floor and a pillow between your inner thighs and calves. Slowly lower your legs to the right and adjust your arms to a comfortable position. Start with three to five deep breaths and continue a steady-state breath. Repeat on the other side.

Pose: Supported Reclining Butterfly Pose
Supported Reclining Butterfly
Purpose: Lengthens the inner thighs, groin and chest.
How to get into it: Place three pillows in a triangle-like position. Lie on your back with your head and neck resting on one of the pillows. Place your feet to the floor and gently open the legs away from the body, allowing the legs to rest on the pillows.

Pose: Legs Up the Wall Pose
Legs up on the wall
Purpose: This passive, restorative pose calms the mind, relieves mild back and leg tension, and gently lengthens the back of the thighs.
How to get into it: Sit on the floor with your right hip close to the wall. Begin to recline the torso to the ground while you simultaneously bring your right, then the left, leg up on the wall. Move the hips into a comfortable position, usually closer toward the wall. Allow your arms to lie on the ground near shoulder height. Close your eyes and maintain a steady-state breath. To increase the comfort of this pose, place a pillow behind your head and neck.




Both the AM and PM yoga workouts were first published on the ACE Fit Life blog by Elizabeth Kovar. 

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10 Minute Stability Ball Exercise - ACE Fit Life 11/13/2013

2:08 PM Jenniferlyn 0 Comments

Do this workout a few times a week to help strengthen core.  Can be added on to any gym day or performed on active rest/recovery days to keep the core strong.

Original workout from ACE Fit Life Workout Wednesday, November 13, 2013. 

Warm-up – 2 minutes
Begin with a short, dynamic warm-up before getting started on the stability ball.
  • Arm circles forward (15 seconds)
  • Arm circles backwards (15 seconds)
  • Mountain climbers (30 seconds)
  • Jumping jacks (30 seconds)
  • Bodyweight squats (30 seconds) (You can use the stability ball as a safe landing spot as if you are sitting down on the ball, but be careful not to use the ball to propel you back up to standing!)

 Stability Ball Circuit – 8 minutes
Perform each of the following exercises for 30 seconds, resting 30 seconds after each one before heading on to the next exercise.

Stability-ball Wall Squats: Set the ball up against a wall and gently lean against it, positioning the top of the ball into the small of your back. Place your feet shoulder width-apart and just slightly in front of you. Place your hands on your hips, bend your knees and perform a squat, keeping your knees in line with the second toe.



Push-ups: Place your shins on the ball and put your hands on the floor directly under your shoulders. Bend your elbows, allowing them to flare outward slightly as you lower your torso toward the floor; your chest should be positioned between your hands. Push back up, keeping your core engaged to avoid sagging your low back or hiking your hips upward during the movement



Stability-ball Crunches: Lie on the ball with your lower back and your feet flat on the floor about shoulder-width apart. Place your fingertips lightly behind your ears for support and focus on a spot on the ceiling during the crunch to help keep your chin from resting on your chest. Engage your core and lift your torso about 6 to 12 inches.



Reverse Lunge With Twist: Hold the stability ball with both hands in front of your chest. Step your right leg back behind you and perform a lunge. Simultaneously, twist your torso and the ball to your left, engaging your core. Step back up and place your right foot back next to the left, returning to the starting position. Repeat on the left side and continue alternating sides.



Stability Ball Knee Tucks: Assume a push-up position once again with the shins on top of the ball and hands on the floor. Bend your knees and pull the ball in toward your body. Hold the contracted position for a couple of seconds before rolling the ball back out. For an advanced move, try performing a stability ball pike with straight legs.



Stability Ball Hamstring Curls: Lie on your back with hands by your side and palms facing down. Place your calves on the ball and lift your hips off the ground so your shoulders, hips and feet are in a straight line. Keep the core engaged as you bend your knees and pull the ball toward your hips. Pause for a second before rolling the ball back out, being sure to keep your hips off the floor. For an advanced move, try a single-leg variation.



Back Extensions: Lie down with the stability ball positioned under your hips with your feet pressed flat against a wall. Bend your knees and hug the ball between your torso and knees. Place your fingertips behind your head and lift your torso, hinging at the hips, as you continue to press your feet against the wall. Keep your spine extended and finish the movement with your knees, hips and shoulders in a straight line at about a 45-degree angle from the wall. Be mindful not to over-arch the back. Bend at the hips and lower back down until your stomach once again contacts the ball.



Leg Lifts: Lie on your back and place the ball in between your knees. Squeeze your legs, hug the ball and then lift it straight up until your legs are perpendicular with the floor. At the top position, try and lift your hips a few inches off the ground before slowly lowering back down, keeping the ball from making contact with the ground.



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The contents of this website are for informational purposes only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.