My second awesome newsletter

My second newsletter came out last Thursday (May 5).

I am reposting it for my GFG! readers right here.

If you would like to sign up to receive future newsletters in your inbox, you can go right here to enter your e-mail address.

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Dear friends,

Thank you for your interest in my newsletter.

If you didn’t receive the first newsletter (this is only the second) you can click here and read it on my blog. (The first one went out on Friday, April 15.)

There was one broken link in my first newsletter, which took you to my blog post called Going Bone Deep. The link should be good this time around.

Some of you told me you didn’t get the first newsletter. Likely one of two things happened, either I got your e-mail address wrong or the newsletter went into your Spam/Junk folder.

You will either be getting this newsletter once or twice (or even zero times–but then you won’t even know it). After I send it out I am going to follow up with an e-mail. This will let me know who’s e-mail I have incorrect. And if I have it correct it will alert you that … Continue reading

The not so perfect yoga pose

Every week on social media I post a picture of me in a yoga pose and let my friends and followers know what my yoga theme is for the week.

Every week I have a theme in my classes. The theme is a focus of the class. It’s a full well-rounded practice with a point.

Sometimes I teach a type of pose (standing poses, twists, etc.) or a part of the body (neck, feet, hips, etc.) or it could be something I have noticed in my students’ bodies (recently I noticed a lot of hyperextension in elbows during Adho Mukha Svanasana [Downward Facing Dog]) or something in my own body (tight side body muscles) or what’s going on in the outside world: time change, changing of seasons, super moon, etc.

I teach the same sequence for a week. It’s also the sequence I practice at home on my own mat.

A recent theme was the neck, which was brought back by popular demand and will be coming back again soon.

The pictured yoga pose I used was Garudasana (Eagle Pose), one of my least favorite balance poses.

A friend on Facebook said he was liking the picture “’cause … Continue reading

Getting my calcium & vitamin D

The other day I had a doctor’s appointment to establish the new doctor/new patient relationship.

As we discussed my health history my doctor (who I think is great) asked me what supplements I take. I told her I take melatonin to help with sleep. I also take Tums for the calcium.

(I started taking calcium recently hoping it will help with my thin, peeling, splitting nails, which I am still trying to resurrect. I wrote about the nail experiment more than a year ago and I am still trying to get these nails healthy.)

I asked my doctor if she recommended a different calcium supplement source. She recommended calcium with vitamin D.

Being a woman I know calcium is important. I eat my cheese and have my Greek yogurt. (I don’t really like milk unless it is in my cereal or I’m having a PB&J.) But I am sure my calcium intake is not what it should be with diet alone.

Calcium is a mineral that is an essential part of bones and teeth. The heart, nerves, and blood-clotting systems also need calcium to work, according to WebMD. … The bones and teeth contain over 99% of the calcium in the … Continue reading

Taking care of our feet with yoga

As a yoga teacher I teach and practice the same sequence for a week (as many of my yoga teachers do).

The sequence I teach my students is the sequence I practice at home over the same week.

And I usually like to have a theme each week, whether it is an anatomical focus or types of poses, such as twists, low back, balancing poses, feet …

This week my focus is feet. Feet are the roots of our body.

As one of my yoga teachers says, you have to go down to go up. To me that means we have to feel strong and grounded in our feet and legs to grow in our standing poses, such as Tadasana (Mountain Pose).

We treat our feet so badly. We shove them into shoes that are too small, too narrow, too high, too flat, too pointy … We stand on them too long and not properly. We wear the wrong shoes while exercising. We wear shoes that don’t give us enough support or the right support.

About 77% of Americans have experienced some sort of foot pain, according to a survey done by the American Podiatric Medical Association.

In a Continue reading

Comment Contest Tuesday winner announced

The most recent Comment Contest Tuesday asked Go Fit Girl!’s readers to come up with challenges to help fuel some ideas for future Monthly Challenges.

The responses were great. And most, if not all, will be used in the future. Thank you so much for helping me come up with ideas. These should keep us going for some time. At least through 2013 and possibly longer.

Alicia was the GFG! reader who won the random drawing. And in case you want to know what she is getting. She is getting this and a Starbucks gift card.

Here are some of the things Alicia gave input on for possible future challenges: Take a recipe and modify it to make it healthier. And for exercise, she said, since summer is upon us we could challenge ourselves to outdoor activities such as walking and running in the park, playing volleyball at the beach, playing tennis, or going to the playground and playing on the swings. (LOVE the swing idea. So fun!)

GFG! readers had all kinds of great comments and ideas. These are some of the ideas GFG! readers had:

Andrea: How about 30 minutes of physical activity a day for … Continue reading

Do you trust yourself?

Tonight in yoga the theme was trust.

There are poses in yoga I don’t trust myself in. Like headstand and handstand.

Years ago one of my yoga teachers told me she thought I was ready to try one of them. And I just didn’t feel ready. And years later I still don’t.

I don’t feel like my arms are strong enough. My core could use some work on being stronger. I don’t trust (there’s that word) my funky shoulder. And frankly, those poses scare me.

(And I have been practicing yoga for about five years.)

Tonight the whole class was a preparation for crane pose, Bakasana.

I trust myself in in this pose. I am OK falling over or not being able to get both of my legs off the floor. But the part I struggle with is really holding my core strong and up.

It is easy to forget that the core and its strength is just as if not more important than the strength of the arms.

Vickie prepared us all class for crane pose. Once we were ready she broke down the pose and had us slowly work into it.

Breaking down a challenging … Continue reading

I earned my beer at the gym

Tonight my friend Monica and I decided to try a class fellow gym friends have been raving about. One of our friends has lost 6 pounds by taking the class, is so much more tone and her booty looks amazing!

This is how the In-Shape City site describes Total Athletic Conditioning: A full body workout with an emphasis on increasing Cardio, Endurance, Strength, Agility and Balance. (50) Minutes of continuous movement with a Sports Conditioning Approach. It’s really 60 minutes and then we stretch.

Wow, talk about an amazing cardio and strength workout. We were drenched in sweat, tired and felt good.

There was a lot of jumping, lunges, weights, squats, kicks …

Tomorrow late morning I have a doctor’s appointment to get some vaccines before we go to Mexico City next month. One of the shots is a tetanus and pertussis shot. So my arm will be sore afterward and I won’t be able to go to my regular Friday night yoga class. I thought about taking the 6:30 a.m. class. Then I looked at the schedule and see that it is the same instructor as tonight and Total Athletic Conditioning. I asked Will about it. He said the … Continue reading

Opening, balancing within

I attended my regular Hatha Yoga class with Baxter tonight. I really look forward to that class. He makes yoga fun while making us laugh.

His class isn’t as intense as the other classes I take. But that’s OK. Variety is good. And don’t get me wrong, I am still working.

Tonight Baxter asked us to try our Vinyasa Flow with our eyes closed. I am normally not steady with my eyes closed. But I went with it. Eventually Baxter had us hold some poses with our eyes closed as well. Such as Triangle,Warrior II, Side Angle and Reverse Warrior.

Baxter had us hold the poses and make adjustments and keep balance internally instead of relying on what we normally rely on. It was definitely a challenge to maintain balance (something I struggle with even with my eyes open). But I appreciated the practice of it.

When something new is proposed in class or a pose I find difficult or dislike (such as Happy Baby)  is asked of by the instructor I have recently tried to adjust my attitude or feelings toward it and stay open and appreciate it. It’s a works in progress …

Tree Pose

I have been doing yoga on a regular basis for almost two years. I normally practice yoga about three times a week.

I have seriously come a long way. But the thing with yoga is you are always improving and getting better and stronger. I don’t know if you ever master it? Some might disagree. But I feel with yoga there is always room to grow and improve.

Anyway, I suck at the balance poses. I actually dislike when we have a huge focus on balance. I get frustrated because I can’t stay up for very long without falling over.

A lot of that has to do with core strength. And I am understanding better how to use my core strength to keep me up in certain poses.

Yesterday in yoga we did Tree Pose, which I am getting much better at. And I am proud to say I only fell out of the pose once on one side.

Balancing

Eh, not so much. So today in yoga we focused on balance. I kinda hate the balancing poses. I get frustrated and impatient with myself.
We did tree pose. One of my least favorite poses. I can’t even get my leg that high like in the picture.
Balance is really important in a lot of the poses. I am getting better. But it is difficult.

I weighed in today for WW and somehow (I have no idea how!!!) I was down about 6 ounces. I didn’t eat that great over the break. And I didn’t exercise as much as I would have liked. So in celebration of my slight weight loss I got a grilled cheese and fries for lunch. Yea, I know, not a great idea. But whatever!