EileenMix5

How to Turn Your Goals into Reality

Krista Stryker — Thu, 30 Sep 2021 04:00:39 -0700

“The difference between who you are and who you want to be is what you do.” — Bill Phillips

One of my favorite things in life is to talk to people about their goals and dreams. I love seeing people’s faces light up when they consider their possible future selves.

And yet I’ve noticed a distinct difference in the types of people that go on and make those dreams happen and those who don’t.

The first type of person is willing to take a hard look at their biggest goals and figure out what they have to do to make them happen. They are undaunted by the months, years, or decades of hard work ahead of them because they know that the more difficult path will also be the most rewarding.

The second type of person talks about their dreams without doing anything about them. They’re usually full of reasons and excuses about why they haven’t made any progress, despite the passing of time.

The difference between these two types of people is not that one is blessed with greater motivation and drive than the other. In fact, I believe everyone can become the type of person who goes for their dreams.

It all comes down to a simple choice. Are you willing to fully commit? If so, you’ve taken the most important first step toward reaching your potential.

Decide to commit

Growing up, I was the all-talk type. I would always talk big, but then be full of excuses as to why I couldn’t take any forward action.

But one day, I made a choice. I had watched enough people around me give up on their dreams, and I didn’t want that to be me. I decided to stop talking about my dreams and letting them slip away.

That initial choice was the first step in what has been a long but rewarding journey into becoming the person I want to be.

You can make this choice, too. It doesn’t require special skills or an extra-motivated personality. All it takes is a willingness to fully commit to your goals.

Of course, committing can be scary. Anytime you go all-in on something, you set yourself up for the possibility of failure. But if you learn to treat failures as learning opportunities rather than letting them engulf your identity, even failures lose much of their sting.

Committing means accepting the process, no matter what obstacles arise along the way. It also means that when you inevitably stumble or go off track, you pick yourself back up and continue in the direction you want to go.

Take it one step at a time

Once you commit to a goal, the next step is to take action.

Often, we get so overwhelmed by our high, hard goals and how much we have ahead of us that we become paralyzed by what’s ahead. But the fastest way to halt all forward progress is to do nothing at all.

The key to making consistent, forward progress is to chunk down your goals.

Figure out the smallest next step you can do to take forward action toward your goal. Then find the next smallest step. Keep doing this, and in time, your small actions will add up.

For example, if you commit to your long-time goal of getting a black belt in jiu-jitsu but have no idea how to get started, begin by doing a quick Yelp search of dojos in your area. Reach out to one that stands out most to you, ask about their class schedule, and find out what gear you’ll need for class. Then actually sign up for a class. You’ll just have taken three solid steps forward to help you eventually reach your goal.

Progress rarely happens in big spurts. Instead, it’s our seemingly small, daily actions that, over time, lead to big results.

Believe your goal is possible

When you commit to a goal, you also need to believe your dream is possible. This means it also needs to be realistic. Deciding you want to be an Olympic gymnast at age thirty-five with no previous gymnastics experience is not realistic, but deciding you want to learn to do a freestanding handstand at that age (or much older) is.

Believing in the real possibility of your dream happening will ensure you continue to take action steps forward even when the path ahead of you seems overwhelming and difficult and when the voice in your head won’t stop yelling at you to quit.

As the late psychologist Albert Bandura once wrote:

“Self-belief does not necessarily ensure success, but self-disbelief assuredly spawns failure.”

Keep going.

The post How to Turn Your Goals into Reality appeared first on 12 Minute Athlete.

On the importance of taking action, choosing hope over optimism, and travel-friendly workouts

Krista Stryker — Mon, 27 Sep 2021 04:00:45 -0700

Every single day you have a decision to make.

Are you going to take concrete action steps toward your goals? Or not?

The actions you take don’t have to be anything big. You just have to do SOMETHING.

This could mean committing to moving your body every day, even if it’s just a twenty-minute walk. Or finally signing up for that class you’ve been interested in for years.

Do enough of these small somethings day after day, week after week, year after year, and those seemingly small daily actions you took will add up to something big.

As the Chinese proverb goes:

“The journey of a thousand miles begins with one step.”

What I’m reading —

The Difference Between Hope and Optimism / Arthur C. Brooks / The Atlantic

Optimism is the belief that things will turn out all right. Hope is the conviction that you can act to make things better in some way. In other words, hope involves personal agency and the ability to act, whereas optimism can lead to feelings of helplessness when things don’t go the way you want.

Although our possible available actions may seem small, they add up.

“Don’t look for big things, just do small things with great love.” — Mother Teresa

What I’m listening to —

The Art of Being by Erich Fromm

This classic work by psychologist and social philosopher Eric Fromm teaches us to avoid the illusions of our consumer-driven culture by learning to function as a whole person from a state of being rather than having. He writes about stress and anxiety as a necessary part of growth:

“Without effort and willingness to experience pain and anxiety, nobody grows, in fact nobody achieves anything worth achieving.”

A quote that inspires me —

“When we have the courage to walk into our story and own it, we get to write the ending.” — Brené Brown

What I’m training —

Travel-friendly workouts.

Whenever I travel, I love scouting out a workout spot and seeing how creative I can get using what’s around me. Sometimes this means finding monkey bars at a playground to do pull-ups on, other times I stumble upon a calisthenics park. This week while traveling I used a simple bench as a tool for box jumps, step ups, and explosive push-up variations.

Three new workouts —

Do Anywhere Jump Rope HIIT Workout (12 minute, jump rope)

Fight Ready 12 Minute AMRAP Workout (AMRAP, dip bar)

231 Rep Bar Challenge Workout (Time challenge, pull up bar)

And here’s a medicine ball workout I posted on Instagram.

Remember, you can get these and all future workouts right in the 12 Minute Athlete app when you subscribe as a Super Athlete (this is WAY cheaper than joining a gym or hiring a personal trainer! In addition, you’ll be helping to support the site and making future features to the app possible.).

As always, I value your feedback, so please feel free to reply directly to this email if you have any questions or comments (yes, I am a real human). I get a lot of emails and messages, so I can’t reply to all of them, but I do read everything you guys send me!

Here’s to taking action,

– Krista

The post On the importance of taking action, choosing hope over optimism, and travel-friendly workouts appeared first on 12 Minute Athlete.

The benefits of keeping a training log, improving focus, and deadlifts

Krista Stryker — Mon, 20 Sep 2021 04:17:42 -0700

Happy Monday,

I started keeping a training log tracking my workouts back in 2013.

Since then, I’ve written down nearly every workout I’ve done, every rest day I’ve taken, and every new personal record I’ve achieved in the past eight years. I also write down general notes about how I felt during my workout that day, any small wins, and anything that might be frustrating me that day.

I credit much of my training improvements over the years to this process of keeping track of my progress.

In order to make real progress toward anything, we need to measure it.

Called the scoreboard principle in psychology, this concept suggests that metrics are a powerful motivating force because they help us pay more attention to that area of our lives.

As Ron Friedman recently said on The Psychology Podcast:

“Measurement begets improvement.”

The trick to tracking your progress is first figuring out a system that works for you. I started tracking my workouts using a paper notebook, but eventually switched to digital because I love things being searchable. Experiment and find what works for you.

Whether your goal is to build a consistent workout habit or do your first pull-up, the first step to making progress toward your goals is to start measuring them.

What I’m watching —

How to Stop Languishing and Start Finding Flow / Adam Grant / TED

Adam Grant’s NY Times article on languishing flooded the internet earlier this year describing the feeling of muddling through our days that so many of us have been feeling during the global COVID pandemic. This recent TED talk is aimed at getting out of that feeling of languishing by seeking more flow, the state of total absorption that leads to greater feelings of well-being, meaning, and purpose in our lives.

What I’m listening to —

ADHD and Improving Focus/ Huberman Lab Podcast

Lots of actionable advice for anyone who wants to get better at focusing in this one, not just those with ADHD. For example, research shows that just a single 17-minute body-scan meditation session can rewire your brain to help you focus better and help prevent age related cognitive decline. And learning to look at your environment with a soft gaze — what’s called open monitoring — can be a powerful tool to help your brain to detect more information faster and focus better.

A quote that inspires me —

“This is the real secret of life — to be completely engaged with what you are doing in the here and now. And instead of calling it work, realize it is play.” – Alan Watts

What I’m training —

Deadlifts.

Weight aren’t always necessary, but they can be a useful tool in training. I still train mostly with my own bodyweight and a few pieces of equipment like pull-up bars and plyo boxes, but lately I’ve been adding in some barbell deadlifts as well just to mix things up. I prefer to train light to medium weight because my goals don’t require heavy lifting.

No barbell? You can also do deadlifts using kettlebells, dumbbells, or resistance bands.

Three workouts —

Sandbag Strength + Power Workout (12 minute, sandbag or dumbbells)

Legs + Cardio Bodyweight Challenge Workout (Time challenge, equipment-free)

Outdoor Sprint Bodyweight Workout (Time challenge, equipment-free)

And here’s a park-friendly workout I posted on Instagram.

Happy training,

– Krista

The post The benefits of keeping a training log, improving focus, and deadlifts appeared first on 12 Minute Athlete.

Mastery: The Art of Sticking With Things for the Long Haul

Krista Stryker — Thu, 16 Sep 2021 04:00:52 -0700

“What are you training right now?”

This is probably the most common question I get asked by my fitness-loving friends.

My answer is almost always the same: “I’m training handstands. Yes, still.”

I first started dabbling in handstands back in 2013. I took a few adult gymnastics classes and was immediately hooked. How could something so seemingly simple — standing upside down on your hands — be so hard in practice?

As a late-blooming athlete, I didn’t do my first push-ups until my early twenties (and my first decent push-ups years after that). It took me even longer to be able to do other basic bodyweight skills like pull-ups and single leg squats. By the time I enrolled in that gymnastics class, however, I’d built up a reasonable amount of strength and stamina through years of HIIT and bodyweight workouts. Yet my dream of holding a handstand without a wall for longer than it takes to snap a photo for Instagram still seemed lightyears away.

I pressed my gymnastics instructor for advice. He didn’t have much, other than telling me that learning to balance in a handstand is incredibly difficult and most people will never learn [[(I only later realized he was a punk kid that barely knew more than I did about handstands) >> I like the humor here, but I’m not sure you need it. If you’re looking to shorten up, I’d cut this part!]]. Luckily, he sensed my enthusiasm and sent me to Dominik, a former circus performer, and my first real hand balancing coach. Thus my handstand journey officially began.

Nearly eight years later, I’m still at it. I surpassed my first goal of holding a five-second freestanding handstand ages ago. And while many people would have moved on to the next thing, I didn’t stop. Having prematurely quit most things in my life up until that point, I wanted to see how far I could go as someone with no natural ability or previous gymnastics experience.

I had caught the handstand bug. But even more than that, I had caught the mastery bug.

We Can All Aim for Mastery

When most of us think of masters, we think of athletes like Michael Jordan and Laird Hamilton, thinkers like Einstein and Bill Gates. We think of black belts, Grandmasters, and other superstars who have risen to the top of their craft.

But mostly, we think of these people as others — as in, people not like us. People blessed with talent and drive to become masters in their craft and fulfill their potential. (Yes!!)

This is the same response I had when I was first training at circus school. I was mesmerized by the talent of those around me. What I didn’t take into account was just how long they had been working to get to the level where they were at — and the likelihood that if I worked as hard as they did for as long as they did, I could get there, too.

Mastery depends less on initial talent than the willingness to pick a path and stay on it.

As George Leonard writes in The Way of Aikido: Life Lessons from an American Sensei:

“What we call “mastery” can be defined as that mysterious process through which what is at first difficult or even impossible becomes easy and pleasurable through diligent, patient, long-term practice.”

Choosing a Path and Sticking to It

I’ve wanted to quit training handstands more times than I can count over the years. Usually, this is when I’ve been stuck on a plateau for a long while or when I realize just how far I have to go to reach my never-ending goals.

But I’ve kept at it, because despite the endless ups and downs, choosing a path and sticking to it has brought me a tremendous amount of purpose and joy. You can bet I’ll be that 80-year-old still rocking handstands Happy Monday,

In my experience, most people tend to overcomplicate fitness.

They think they should be doing something new and different all the time. They’re always looking for the next best exercise or fitness fad that will finally get them in shape.

These same people often go through spurts where they exercise a ton when starting something new, but lose interest and maybe even quit after the novelty wears off. Unsurprisingly, this yo-yo form of exercise isn’t sustainable in the long run.

Fitness doesn’t need to be so complicated. Stick to some variation of the basics, like…

Squats
Push-ups
Pull-ups
Lunges
Core work
Sprints/intervals
Flexibility/mobility
Walks

And you’ll be good.

And remember that ultimately, the best form of fitness is the one that you’ll do — not just today, but day after day, and year after year.

What I’m reading —

Don’t Run From Adversity — Harness It to Grow Stronger / George S. Everly / Psychology Today

Don’t run from crises — embrace them and use them as a way to grow stronger. As Everly writes:

“As a muscle grows stronger with resistance, so can your resilience.”

What I’m listening to —

The Practice of Groundedness: A Transformative Path to Success That Feeds–Not Crushes–Your Soul by Brad Stulberg

I’ve always seen pretty eye to eye with Brad Stulberg, author of Peak Performance. His new book is all about achieving long-term success without burning out along the way.

Stulberg defines groundedness as a practice that values presence over rote productivity, accepts that progress is nonlinear, and prioritizes long-term values and fulfillment over short-term gain.

Sounds pretty good to me.

A quote that inspires me —

“Success is not final, failure is not fatal: it is the courage to continue that counts.” — Winston Churchill

What I’m training —

Push ups.

I recently posted some of my favorite push up variations on Instagram. Try them out and let me know which is your favorite.

Three new workouts —

Sandbag Strength + Power Workout (12 minute, sandbag or dumbbells)

Legs + Cardio Bodyweight Challenge Workout (Time challenge, equipment-free)

Outdoor Sprint Bodyweight Workout (Time challenge, equipment-free)

Happy training,

– Krista

The post Why you should stop overcomplicating your workouts, practicing groundedness, and push ups appeared first on 12 Minute Athlete.

Doing your most difficult thing in the morning, finding groundedness, and back day

Krista Stryker — Mon, 06 Sep 2021 04:00:36 -0700

Happy Monday,

Mornings have always been my favorite part of the day. I like the quiet before the hustle and bustle of the world begins. Most of the time, I feel clearest-headed in the morning, full of optimism and energy to start my day.

I also use mornings to complete the most difficult thing of my day.

Right now, that means writing. Every morning, I get up and write for about 90 minutes. Writing is my “hard thing” for the day and the thing I most want to accomplish.

Once I do my morning writing session, I can feel good about the rest of my day. No matter what else happens after that, I know that I finished one thing that brings me closer to my long-term goals.

Although doing my most difficult thing in the first part of the day has always been instinctual for me, what I prioritize in the morning has changed over the years.

I used to get up and work out right away because if I didn’t, I worried I’d end up making excuses and skip my workout.

As fitness became a more ingrained part of my identity, I became more flexible with my workout times. Now, I trust myself to work out no matter what time of the day it is.

This might be different for you. Like me, you might want to knock out your highest priority creative work for the day, or work out first thing to get your day going. Or you may choose to take that time to meditate and journal before the rest of your day starts because you know yourself well enough to know that carving out that quiet time later in the day is just not doable.

Get your difficult thing done first thing in the morning, and you can feel good about the rest of your day, no matter what happens.

What I’m reading —

My Monthlong Quest to Become a Morning Person / Erin Berger / Outside Magazine

Not a morning person? That can change, if you want it to. As the author notes, mornings are the only time of the day guaranteed to be free of distractions. You may choose to get your creative work done first thing like I do, or use the time to meditate, doodle, and cuddle with your dog before the day starts.

What I’m listening to —

Brad Stulberg: Finding Groundedness / The Psychology Podcast

How do you go from your core values (I.e. a value of being more loving) to putting those values in practice? Stulberg talks about ways to achieve big things by putting in place concrete steps. He also talks about the benefits of exercise (he names them as biology, psychology, and community) in this episode.

I see pretty eye to eye with Stulberg, and am guessing his upcoming book, The Practice of Groundedness: A Transformative Path That Feeds — Not Crushes — Your Soul is going to be a good one.

A quote that inspires me —

“Self-belief does not necessarily ensure success, but self-disbelief assuredly spawns failure.” — Albert Bandura

What I’m training —

Back day exercises.

Don’t forget to train your back! Here are some of my favorite back exercises you can do using a pull up bar, dip bar, bands and a couple of dumbbells. Get creative!

Three new workouts —

16 Minute Sweatier Jump Rope Workout (16 minute, jump rope)

Challenger Bar Workout (Time challenge, pull up bar, dip bar)

Equipment-Free Explosive Sprint Workout (Time challenge, bodyweight-only)

And here’s a resistance band workout I posted on Instagram.

Here’s to stellar mornings,

– Krista

The post Doing your most difficult thing in the morning, finding groundedness, and back day appeared first on 12 Minute Athlete.

Why Mental Fitness Matters

Krista Stryker — Thu, 02 Sep 2021 04:00:07 -0700

Mental fitness is a term that gets thrown a lot these days, especially now during the COVID pandemic. It seems like everyone is struggling with something, and having strong mental fitness feels more important than ever.

But what does it mean to be mentally fit?

In psychology, mental fitness is loosely defined as creating a state of positive well-being and learning to cultivate awareness of how we think, behave and feel.

Increasing mental fitness has tons of benefits, such as:

Becoming more aware of your thoughts so they don’t control you
Increasing your ability to focus and concentrate on tasks
Building the resilience to deal with the ups and downs of life
Being able to confidently respond to a situation in the moment (rather than hours later after you’ve had time to think through your response)
Learning to focus less on negative emotions and the challenges of your life, and more on what’s going well

Just like we need to exercise our muscles in order to become physically fit, there’s a lot we can do to become more mentally fit, too.

One of the main ways to build mental fitness is to create a habit of being more mindful.

In The Confidence Gap: A Guide to Overcoming Fear and Self-Doubt, Acceptance and Commitment Therapy (ACT) expert Russ Harris describes mindfulness as a “mental state of awareness, openness, and focus.”

“When we are mindful,” he writes, “we are able to engage fully in what we are doing, let go of unhelpful thoughts, and act effectively without being pushed around by our emotions.”

You might think of this as meditation, or even as “turning off the mind.” But mindfulness and meditation are different; in meditation, you typically sit with your eyes closed and focus on your breath, how your body feels, or even the sounds around you. Mindfulness, on the other hand, can be practiced anywhere, in any situation.

Practicing mindfulness involves learning to be present and aware. You can be mindful of anything—for example, the colors in the sky and the trees around you, the warmth on your skin as you sit outside in the sun, or the words of someone you’re having a conversation with.

By becoming more mindful, you’ll notice that you’re less reactive, more able to bounce back from surprises and setbacks, and more confident in your general ability to deal with life.

Want to “exercise” your mind and improve your mental fitness? Here are a few suggestions:

Build in periods of mindfulness throughout your day. The easiest way to start doing this is to add mindfulness to habits you already have. For example, take a few minutes to do a body scan and connect to your breath before getting out of bed each morning. Or take a moment to savor the taste of your morning coffee as you take your sip.

The more you practice being mindful, the easier it becomes. If you notice yourself getting caught up in your thoughts, you can gently turn your attention to the present. This way, you start to build it in naturally throughout your day.

Meditate regularly. I know people who meditate for half an hour or more every single day. I am not one of them. Even sitting down to five to ten minutes of meditation is challenging for me.

But meditating has a whole host of benefits, including building the skill to become aware of your thoughts (rather than be controlled by them), improving focus and concentration, reducing anxiety, enhancing self-awareness, and so on. Meditating regularly for even just a short amount of time each day can supercharge your mental fitness.

There are a lot of different styles of meditation. The best thing to do is to experiment and find out which you connect with the most. I’m a big fan of Sam Harris’s Waking Up app, which has guided meditations that are around ten minutes long. If you can’t do ten minutes, even a few minutes a day can make a difference over time.

Keep a gratitude journal. Paying attention to what you’re grateful for trains your brain to look for the positive rather than always focus on the negative. Aim to write down at least ten things you’re grateful for every single day.

They don’t have to be big things — even small things such as fresh blueberries, laughing at a funny joke, or connecting with a friend for coffee count. Try and look for new things each day, and don’t just repeat the same things every single day.

Keep track of your small wins. Just like keeping a gratitude journal, the practice of keeping track of your wins trains your brain to look for what you did well instead of focus on all you’ve done wrong. Try journaling your wins and anything you did well (no matter how small) at the end of each day.

Train your body. You can’t be mentally fit without being physically fit and healthy, too. Physical and mental fitness are intertwined. Exercise, sleep, and good nutrition will go a long way to increase both your physical and mental fitness.

What’s more, when you train your body, you’re training your mind, too.

Teaching yourself that you can do difficult things in the gym helps build confidence, increases mental toughness, and builds resilience. Becoming more comfortable with the feeling of being uncomfortable sets you up to take on more of life’s challenges.

As a result, the mental skills you build in the gym will carry over to the rest of your life, as well.

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” — Viktor Frankl

The post Why Mental Fitness Matters appeared first on 12 Minute Athlete.

47 years of training, new workout packs available in the 12MA app, and karate katas

Krista Stryker — Mon, 30 Aug 2021 05:10:34 -0700

Happy Monday,

The other day I was wearing a Gold’s gym sweatshirt while walking my dog, and a guy waved at me from across the street with a big smile on his face.

He said he and his wife have been going to Gold’s gym, the iconic gym in Venice Beach where Arnold Schwarzenegger has been known to train, for 47 years.

47 YEARS!!!

Now that’s dedication.

It’s also a good reminder for all of us that fitness shouldn’t be just about looking good for beach season or temporarily getting six-pack abs.

(In fact, research shows that appearance goals are the least motivating long-term. This is why I always encourage people to have some non-appearance-related goals, whether strength, skill or adventure-related.)

Instead, fitness can and should be a source of joy in your life. The daily grind at the gym can build confidence, self-discipline, and mental toughness like nothing else can. And as my neighbor clearly showed, it can be a source of pride and community.

You can bet that I’ll still be training 47 years from now.

Something cool to announce—

We just added two new workout packs to the 12 Minute Athlete app:

Jump Rope Workouts and Cross-Training Workouts Happy Monday,

So many of us have a bad habit of wanting to be perfect.

We try something challenging, and rather than focus on what we’ve done well, we zoom in on our flaws and only notice everything we’ve done imperfectly.

I often catch myself doing this when I’m training handstands or martial arts, two of my main training focuses at the moment. I’ll watch videos of myself training and pick apart every single thing I did wrong.

Doing so zaps my motivation and fills me with negative self-talk. Worse, it often leaves me feeling like my efforts are pointless — I’ll never live up to my idea of perfect, so why even try?

Of course, logically, this way of thinking makes no sense.

Trying to be “perfect” rarely leads to progress. For most of us, it results in procrastination and means we fail to put our full effort forward since we’re so worried about making mistakes.

But making mistakes along the way to our goals is how we learn. Mistakes, it turns out, are crucial to opening the door up to neuroplasticity — our brain’s ability to learn and change.

As Ryan Holiday writes, “Perfectionism rarely begets perfection, or satisfaction — only disappointment.”

Aim to be perfect, and you’ll never be good enough. You’ll be overwhelmed by self-doubt. You’ll be likely to give up and not even try.

Don’t aim for perfection. Aim to give your best, knowing that your imperfect efforts will one day add up to something meaningful.

What I’m reading —

The Opposite of Toxic Positivity by Scott Barry Kaufman / The Atlantic

There’s no question that most people are going through a difficult time right now. It’s pointless to be overly positive or pretend that everything is OK. But tough times can make us stronger, and as Kaufman writes, “the human capacity for resiliency is quite remarkable and underrated.”

One powerful way we can bounce back quicker from life’s hardships is to cultivate existential gratitude. Doing so can help us find the hidden benefit and opportunities for growth in everything — even during a global pandemic.

What I’m listening to —

Sergey Young: The Longevity Revolution is Here / The Rich Roll Podcast

According to Young, a Russian engineer who is fascinated by longevity, living to 150 or 200 years old is no longer science fiction — it’s something that will probably happen in most of our lifespans. And living healthily to that age is more likely than ever, too — meaning I’ll probably be doing handstands until I’m 145! Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success:

“In a society that glorifies grinding, short-term gains and pushing to extremes, it takes guts to rest.”

Of course, there will undoubtedly be times in your life where working harder is necessary. Sprinting, for example, results in the most gains when you run as fast as you possibly can. Similarly, there might be times in your career where you need to hustle hard and work long hours to make your dreams happen.

The key to taking advantage of these periods of hard work is to learn to rest and recover along the way. Follow your sprint day with an easy active recovery day. Take a couple of days or even just an evening off to spend time with friends and family, do some self-care, and recuperate after a high-stress time at work.

Understanding when to step back and rest rather than pointlessly push through will help you steadily make progress toward your long-term goals. Learn to listen to your body and mind and recognize when you’re on the brink of burnout.

While others around you go too hard too quickly and end up quitting, you’ll still be chipping away at your dreams.

Play the long game. Part of the hustle is learning that hard work and rest go hand in hand.

The post Working Harder Isn’t Always the Answer appeared first on 12 Minute Athlete.

A Cocktail Recipe Worth Celebrating

Mon, 09 Nov 2020 04:21:44 -0800

After doing the most important exercise EVER, what do you say we toast to democracy with a brand new cocktail recipe? via GIPHY A cocktail recipe that’s perfect for cozing up during the fall and winter temps? via GIPHY Yeah, we thought it sounded pretty good, too. So, let’s do it! Say hello to the Canelazo. This one comes from Ron Barcelo Rum, which was founded by Julian Barcelo in 1930 in Santo Domingo. The brand quickly gained popularity throughout the Dominican Republic, and was soon exported internationally throughout the Caribbean, Europe, and the Americas. Today, it’s the top exported…

The post A Cocktail Recipe Worth Celebrating appeared first on Fit Bottomed Girls.

via Fit Bottomed Girls https://fitbottomedgirls.com/2020/11/a-cocktail-recipe-worth-celebrating/

This Ritual Will Help You Deal With the Stress of 2020

Tue, 27 Oct 2020 04:19:42 -0700

2020 has been something, huh? Because of all of the things, we are thrilled to be sharing this guest post from Bernadette Pleasant, the founder of The Emotional Institute, an online resource and educational center that offers courses, workshops, and interactive experiences that provide pathways to cultivate emotional wellbeing and gain insights that bring about a balanced mind/body connection. Bernadette has spent a lifetime exploring celebrations of the mind and body, from sensual dance to somatic healing. As a woman of color who comes from an esteemed tradition of natural healers, she is recognized as a leader in the mind-body…

The post This Ritual Will Help You Deal With the Stress of 2020 appeared first on Fit Bottomed Girls.

via Fit Bottomed Girls https://fitbottomedgirls.com/2020/10/this-ritual-will-help-you-deal-with-the-stress-of-2020/

The Most Important Exercise You Need to Do

Mon, 19 Oct 2020 04:19:39 -0700

Ready for us to unveil the most important exercise you need to do? Absolutely HAVE to do? via GIPHY Nope, it’s not burpees. Or planks. Or push-ups. Or pull-ups. (Although we do love all of those.) It’s THIS: That’s correct, exercising your right to vote is the most important exercise EVER. Now make a plan, and go do it! (Here’s a comprehensive guide on how to vote in every state.) via GIPHY And, feel free to share the image below to encourage others to do the same. Go use that beautiful voice of yours! –Jenn

The post The Most Important Exercise You Need to Do appeared first on Fit Bottomed Girls.

via Fit Bottomed Girls https://fitbottomedgirls.com/2020/10/the-most-important-exercise-you-need-to-do/

Dubai Fitness Challenge

Wed, 14 Oct 2020 17:33:08 -0700

https://dailyburn.com/life/wp-content/uploads/2020/10/logo-30x30.png

Are you ready for the Dubai Fitness Challenge? Daily Burn wants to help you reach your goal of 30 minutes of activity every day for 30 days. Get moving and have fun with this custom workout schedule!

Designed for all levels, Daily Burn’s 30-minute workouts will help you complete the challenge by taking the guesswork out of fitness. Follow the suggested schedule or mix things up and go at your own pace to make the challenge your own.

Download your challenge calendars to print and share your progress with your friends and family on social media. Make sure you’re following Daily Burn and Dubai Fitness Challenge and using hashtags #Dubai30x30 and #DailyBurn on Instagram for workout tips, inspiration, and more. The challenge kicks off 30 October – let’s crush it!

Click the icons below to download the challenge trackers – one has suggested workouts, one is blank for you to fill in with the workouts of your choice!

Printable Calendar with Suggested Schedule:

Printable Blank Calendar:

Calendar for Social Sharing with Suggested Schedule:

Blank Calendar for Social Sharing:

Instagram Story Card:

Quick Reference Links to Suggested Workouts:

Friday, 30 October: DB365 with CeCe
Saturday, 31 October: True Beginner – Stability & Mobility
Sunday, 1 November: DB365 with Gregg
Monday, 2 November: Inferno Intervals
Tuesday, 3 November: DB365 with Boogie
Wednesday, 4 November: Barre Harmony – Full Body Tone 2
Thursday, 5 November: DB365 with CPK
Friday, 6 November: LaBlast – Hustle and Hop
Saturday, 7 November: DB365 with Krystal
Sunday, 8 November: DB365 with Dane
Monday, 9 November: Power Cardio – Amped Athletics
Tuesday, 10 November: Undefeated – Cardio Kick 1
Wednesday, 11 November: DB365 with CPK
Thursday, 12 November: Intelliburn – Powerball Strength
Friday, 13 November: Cardio Sculpt – Kickboxing Interval Training
Saturday, 14 November: DB365 with Dan
Sunday, 15 November: DB365 with Jenna
Monday, 16 November: Cardio Sculpt – Butt, Hips, Thighs
Tuesday, 17 November: DB365 with Jenna
Wednesday, 18 November: DB365 with CeCe
Thursday, 19 November: Barre Harmony – Dancer’s Cardio 2
Friday, 20 November: DB365 with Krystal
Saturday, 21 November: LaBlast Jump and Jive
Sunday, 22 November: Barre Harmony – Dancer’s Cardio 1
Monday, 23 November: DB365 with Boogie
Tuesday, 24 November: Undefeated – Kickboxing HIIT 1
Wednesday, 25 November: DB365 with Dan
Thursday, 26 November: Cardio Sculpt – Cardio Sports Drills
Friday, 27 November: DB365 with Dane
Saturday, 28 November: LaBlast – Combo Blast

For Customer Support or information on managing your Daily Burn subscription, click here.

Let's block ads! (Why?)

via Life by Daily Burn https://dailyburn.com/life/uncategorized/dubai-fitness-challenge/

Pandemic Fitness Trends Report: At-Home Workouts Are Here to Stay

Fri, 09 Oct 2020 08:33:08 -0700

https://dailyburn.com/life/wp-content/uploads/2020/10/Block-Quotes-1.png

Daily Burn Member Check-In: Six Months Into Pandemic

At-Home Fitness is Here to Stay: 99% of Members Plan to Keep Working Out At Home

Overview:

Six months into the COVID-19 pandemic and subsequent social distancing protocols, Daily Burn checked in with members both old and new to see how their fitness routines and attitudes towards at-home workouts have shifted.

In a survey of 1,798 active Daily Burn members in the U.S., ages 18 and older, Daily Burn discovered what’s keeping members moving, their motivations for getting a good sweat, and their new/change fitness routines and attitudes after more than six months in a world affected by the COVID-19 pandemic. We’ve also included insight and expert advice from Amanda Murdock, Daily Burn’s Senior Director of Fitness, on the trends found throughout the report.

At-Home Workouts Are Here to Stay

The results are in and a whopping 99% of Daily Burn members are planning to continue working out at home after the pandemic is over and restrictions lift. Another overwhelming majority (93%) of members say they enjoy their Daily Burn workouts more or somewhat more than attending an in-person gym.
Citing convenience (90%), workout variety (74%), affordability (59%), and the trainers (51%) as top reasons for sticking with Daily Burn, an additional 29% of members say they feel safer working out at home during this time. Members also stated that they are simply more comfortable doing at-home workouts; they enjoy the privacy and confidence of being in their own space without other participants.

“Many people feel uncomfortable in a gym setting; it can be intimidating for those new to fitness and even accomplished athletes might not feel confident pushing themselves to try new things or show effort while in public,” says Daily Burn’s Senior Director of Fitness Amanda Murdock. “Working out in the comfort of your own home is the perfect place for newbies and pros alike. No one is watching and you can focus on your workout without worrying about anyone else.”

With 89% of users citing “convenience” as their main motivation for joining Daily Burn, the wide variety of workouts is a close second: 84% of members say that a wide range of workout styles and options available in the membership is what led them to sign up.

Movement for Mental Health and Stress Relief is Top of Mind

Now more than ever, users are signing up to not only develop and maintain a fitness routine (91%), but nearly half of all members (47%) signed up with the goal of supporting their mental health. Plus, a whopping 96% of members say that working out with Daily Burn has helped them manage and find relief from stress while boosting their mental health.
Daily Burn members are starting their days with fitness by working out in the morning: 45% of users have started working out by 9 AM, with 62% of users working out before 12 PM. Plenty of users do work out from 5 PM onwards (23%) because it fits their schedule and/or helps them wind down after a long and potentially stressful day.

“Starting your day with movement can be a great way to set the tone for the rest of your day,” says Amanda, “Exercise has been shown to release endorphins that make you feel happy, which can last for hours after you work out. The bottom line, though, is that the best workout is the one that you do, so do your workout when it works for you!”

Crushing Wellness Goals, Even During a Pandemic

With 32% of members working out at least twice per week and 48% working out four or more times per week, it’s no surprise that 96% of users say Daily Burn has helped them reach some or all of their fitness goals. More than half (54%) of users spend an average of 30-45 minutes per workout, and 35% are working out more than they did before joining Daily Burn.
While you don’t need any equipment to use Daily Burn, 89% of members amp up their workouts by adding dumbbells, and 69% use a mat for a more comfortable workout experience.
Before joining Daily Burn, 40% of users worked out once/week or less; now, 70% of users work out at least twice/week. There’s also been an increase in users who plan to continue working out in general after the pandemic; 99% of users now plan to maintain their fitness routine, up from 93% in April.

Fitness for the Whole Family

With the majority (71%) of Daily Burn members’ kids participating in school virtually some or all of the time, fitness is more of a family affair than ever before. A quarter (23%) of members are now working out with at least one other member of their household.
Nearly half (45%) of members say their kid(s) being home during the day impacts their routine in some way, and the same amount of members are seeking more content for the entire family.

“Our 365 Fit Family collection was created with these exact needs in mind,” shares Amanda. “Daily Burn has always been about building community and this curated collection of 365 workouts is appropriate for the entire family. Workouts can be done together, or adults can press play and let the kids do their thing while they do theirs. Many members are using the workouts to fulfill virtual PE requirements and their kids are having a blast!”

Trying New Things

Whether it’s the desire to simply shake things up or feeling more confident or curious, 68% of members have tried new workouts since April. Users are checking out dance (14%), barre and yoga (13% each), and kickboxing (11%) as they explore new workouts and programs in the vast Daily Burn library.

“Varying your workout routine is important to staying engaged and reducing burnout,” says Amanda. “People want to shake things up, especially while days can feel like they’re blurring together during this time. With over 2,200 workouts available on-demand, variety is at the heart of what we do. Cardio dance is a perfect mix of fun and heart-pumping cardio that can really boost your mood and heart rate. Kickboxing is also perfect for working out any stress in your body and mind, while barre and yoga are lower-impact options that also help calm the mind while toning the body.”

Methodology

Daily Burn conducted the survey in September 2020 via an online survey form to its active members from a sample of 1,798, ages 18 and over from the continental U.S., Alaska, and Hawaii, in English. Respondents are paying or trial members of Daily Burn At Home.

Let's block ads! (Why?)

via Life by Daily Burn https://dailyburn.com/life/db/pandemic-fitness-trends/

18 New Workout Jams Youll Love

Thu, 08 Oct 2020 04:19:37 -0700

Who’s in the mood for some new workout tunes? Hey, us, too! Play these tracks for your next workout (there’s a little something for every kind of workout and every kind of mood — whether it’s high-energy music you’re needing or something more ambient and rhythmic but chill), and then get energized to do the work to save this world of ours. And, don’t forget to VOTE each and every time you can! 18 New Workout Jams You’ll Love Zoom, Leikeli47 Juice, Young Franco and Pell Isn’t It So Convenient, Mk.gee Girlfriend, Charlie Puth Hello Hello Hello, Remi Wolf Big…

The post 18 New Workout Jams You’ll Love appeared first on Fit Bottomed Girls.

via Fit Bottomed Girls https://fitbottomedgirls.com/2020/10/18-new-workout-jams-youll-love/

7 Things I Learned From Taking a Sleep Challenge

Mon, 28 Sep 2020 04:19:09 -0700

The following post is sponsored by Eisai Inc. For our sponsored post policy, click here. Sleep loss. Trouble sleeping. Sleep deprivation. Insomnia. As a mom of one-year-old twins and a five-year-old, I know what it’s like to be tired. So, so, tired. Add to that the stress of a pandemic and that state of all the things in the world, and, welp, there are a lot of things to keep us up at night. Right? So, when DayAfterInsomnia wanted to know if I’d be willing to take a sleep challenge — and one that focused not just on quantity and…

The post 7 Things I Learned From Taking a Sleep Challenge appeared first on Fit Bottomed Girls.

via Fit Bottomed Girls https://fitbottomedgirls.com/2020/09/7-things-i-learned-from-taking-a-sleep-challenge/

How to Raise Kids Without Unconscious Bias

Tue, 22 Sep 2020 04:19:20 -0700

There are a lot of ways to make a difference and fight for social and racial justice. And, as parents, one of the biggest things you can do is to do the work yourself — and then make sure you’re talking to your kids about it, too. To help with that — and to specifically address the unconscious bias that we all have — we have an exclusive Q&A with the international, award-winning diversity and inclusion speaker and expert Risha Grant. As Risha says: We don’t have diversity problems; we have people problems. “And we have to dismantle the system…

The post How to Raise Kids Without Unconscious Bias appeared first on Fit Bottomed Girls.

via Fit Bottomed Girls https://fitbottomedgirls.com/2020/09/how-to-raise-kids-without-unconscious-bias/

How to Stream Daily Burn On Your Computer

Thu, 17 Sep 2020 11:33:34 -0700

https://dailyburn.com/assets/wildfire/device-images/logo-laptop.png

You can watch your workouts using any Flash-enabled web browser on both PC and Mac computers. Just log in to your account and click the play button, it couldn’t be simpler. See how your challenge results stack up against your friends and everyone else.

Let's block ads! (Why?)

via Life by Daily Burn https://dailyburn.com/life/db/daily-burn-setup/computer/

How to Stream Daily Burn Streaming to Your Amazon Fire Tablet

Thu, 17 Sep 2020 11:33:34 -0700

https://dailyburn.com/life/wp-content/uploads/2020/09/logo-fire.png

Stream all the Daily Burn workouts on your Amazon Fire Tablet. Download the Daily Burn app for on your tablet and get the best fitness anywhere! Don’t have one? Visit Amazon Fire Tablet today for shopping info.

1. Go To the Amazon App Store.

Select “Apps” from your dashboard and “Store” the top-right nav. If you haven’t already, sign in to your Amazon account.

2. Search for “Daily Burn.”

Search in the App Store in the search bar at the top. Type in “Daily Burn” to search. Tap the Daily Burn icon.

3. Install & Launch Daily Burn.

Select the “Get” button and choose “Download” in the next screen to install the Daily Burn app to your device. Once installed, select the Daily Burn icon to enter the application. Follow the onscreen instructions to login or set up your account.

Let's block ads! (Why?)

via Life by Daily Burn https://dailyburn.com/life/db/daily-burn-setup/amazon-fire-tablet/

Destress and Detox on Your Mat This Morning

noreply@blogger.com (Yoga with Kassandra) — Mon, 13 Apr 2020 07:36:00 -0700

Sun Salutations to Start Your Day

noreply@blogger.com (Yoga with Kassandra) — Sun, 12 Apr 2020 07:06:00 -0700

Set Intentions for the Day Ahead with These 7 Poses

noreply@blogger.com (Yoga with Kassandra) — Sat, 11 Apr 2020 08:51:00 -0700

Say Goodbye to Tension in Your Upper Body (7 Yoga Poses for Relief)

noreply@blogger.com (Yoga with Kassandra) — Fri, 10 Apr 2020 08:25:00 -0700

Mood Boosting Morning Yoga Poses

noreply@blogger.com (Yoga with Kassandra) — Thu, 09 Apr 2020 07:53:00 -0700

Do you need some help improving your mood today? It's amazing how much 10 minutes on your mat can change your attitude and outlook.

The poses described below will help you to wake up and put your best foot forward this morning.

No props required.

1. Table Top - Set up on hands and knees, with shoulders over wrists and hips over knees. As you inhale drop the belly, lift the gaze and lift the right heel up to the sky. As you exhale, round and contract, tapping the knee to the nose. Do 5 rounds with the breath.

2. Tiger - Keep your right knee bent and lifted up behind you. Press strong in to the right hand as you reach the left arm back. Trying to clasp hold of the right foot, stretching through the shoulder. Push the foot in to the palm to come in to the back bend. Lift the chest higher.

3. Low Lunge - Step right foot through to the top of the mat. Stack the right knee over the right ankle as you melt the hips down and forward. Bring the right hand to the right knee. Push in to your hand as you look over the right shoulder. Keep the right knee from opening out to the side by pushing in to the big toe.

Repeat 1 - 3 through on the other leg.

4. Dancer's - Come up to stand at the front of the mat. Lift the left foot, bending the knee and clasping the left foot with the left hand. Extend the right arm forward. Reach the tailbone down, draw your naval in. Kick and push the left foot in to the left palm to lift your foot and knee. You might tilt forward, but don't worry about bringing the chest down. Repeat on the other foot.

5. Warrior 2 - Standing at the front of the mat, step your right foot back. Spin the right toes open to the side, and ground the heel down. Bend in to the left knee, bringing the thigh parallel to the mat. Open the hips and chest towards the right as much as you can, without letting the left knee collapse in. Extend the arms out front to back. Keep the shoulders over the hips.

6. Triangle - Straighten the front leg, and tilt the right hip up. Keeping length in the side body, bring the left hand down to the front shin and extend the right arm up towards the ceiling. Try to stack shoulder over shoulder, keeping the chest open. If it feels okay in your neck, maybe look up towards the right hand.

Repeat 5 and 6 on the other side.

7. Puppy - Return to table top. Keep the hips over the knees, as you walk the hands forward to the top of the mat. Bring the forehead down to the floor if possible. Slow down the breath here, taking deep inhales and exhales. Spend a moment here connecting to the heart space.

Want more of these 10 minute morning yoga practices? Want to commit to 30 days in a row? Join the Morning Movement Challenge here!

These 7 poses come from day 9 of the Morning Yoga Challenge. Practice with me in the video below.

Namaste,
Kassandra

Please do subscribe to my YouTube channel

☮ Website: http://www.yogawithkassandra.com☮ Facebook: https://www.facebook.com/kryoga☮ Instagram: https://www.instagram.com/yoga_with_k... Yoga with Kassandra - Disclaimer Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence.

Energizing Yoga Flow - 7 Poses to Wake Up

noreply@blogger.com (Yoga with Kassandra) — Wed, 08 Apr 2020 08:38:00 -0700

A full body stretch yoga class is often times just what is needed to help wake you up! If you find yourself dragging your feet in the mornings, give an energizing practice a try.

The 7 poses outlined below will take you just about 10 minutes of time on your mat.

No props are needed for this practice.

1. Mountain - Start standing at the front of your mat. Feet hip width distanceapart, with just a small bend in the knees, hips over heels. Relax the shoulders down away from the ears, hands at the sides, palms shining forward. Draw the low belly in, and reach up through the crown of the head.

2. Lunges - Keep the gaze steady, and step the left foot back. Tuck the toes underneath, pressing back through the heel, and bending in to the right knee. Inhale hands up to the sky. As you exhale bend your back knee, tapping it to the ground. Simultaneously, sweep the arms down at the sides. Inhale to reach hands up and straighten the back leg. Repeat for a few rounds.

3. Tilt Forward - Hold the left leg straight, kicking back through the left heel. As you exhale, sweep hands back at the sides and tilt forward. Coming in to one long line from the crown of the head all the way down through the back heel. Roll the shoulders down and away from the ears. Pull the belly in. After a few deep breaths here, lift the torso back up.

4. Eagle - Bring your arms in front of you. Bending at the elbows, bring the left elbow under the right. Bind the arms once (hands back to back), or twice (palm to palm). Find a focal point. Step your left leg forward, crossing left thigh over the right. Bend into the knees, sinking the hips down. Maybe looping the left toes behind the standing leg.

5. Warrior 3 - Bring the hands to the hips. Unwind the legs. Start to extend the left leg back behind you, hinging forward at the same angle. Bring the chest at most parallel to the ground. Keep the hips and shoulders square. Press back through the left heel, and keep the toes pointing down.

Lift up and then repeat 2-5 through on the other side.

6. Single Leg Seated Forward Fold - Come down to a seat. Extend the right leg out to the side. Bring the left foot to the inside of the right thigh, dropping the knee out to the side. Twist slightly towards the extended leg. Start to fold down towards the leg, leading with the heart. Hold for a moment and then roll up inch by inch.

7. Baby Wild Thing - Bring your left hand down behind you. Push in to the right heel and left palm to lift the hips up. Reach the right arm up and over. After a few breaths, lower the hips down.

Repeat 6 and 7 through on the other side.

Want more of these 10 minute morning yoga practices? Want to commit to 30 days in a row? Join the Morning Movement Challenge here!

These 7 poses come from day 8 of the Morning Yoga Challenge. Practice with me in the video below.

Namaste,
Kassandra

Please do subscribe to my YouTube channel

Self Care Sunrise Flow - 7 Morning Stretches

noreply@blogger.com (Yoga with Kassandra) — Mon, 06 Apr 2020 09:10:00 -0700

7 Poses to Release Tension in the Body

noreply@blogger.com (Yoga with Kassandra) — Sun, 05 Apr 2020 08:41:00 -0700

7 Stretches for the Neck and Shoulders (Beginner Friendly)

noreply@blogger.com (Yoga with Kassandra) — Sat, 04 Apr 2020 09:13:00 -0700

7 Asanas to Start Your Day

noreply@blogger.com (Yoga with Kassandra) — Fri, 03 Apr 2020 07:38:00 -0700

Wake Up with These 7 Yoga Poses

noreply@blogger.com (Yoga with Kassandra) — Thu, 02 Apr 2020 06:20:00 -0700

7 Beginner Yoga Stretches for Your Morning

noreply@blogger.com (Yoga with Kassandra) — Wed, 01 Apr 2020 06:22:00 -0700

NEW April Challenge (with ALL New Videos

noreply@blogger.com (Yoga with Kassandra) — Sat, 28 Mar 2020 10:25:00 -0700

Have you ever stopped to think about what you could you do in 10 minutes? That amount of time might seem pretty short. But 10 minutes consistently, every day can make a BIG difference
I invite you to join me in committing to 10 minutes of yoga every morning for 30 consecutive days!

6 Hands Free Yoga Poses (Yoga for Sore Wrists)

noreply@blogger.com (Yoga with Kassandra) — Tue, 24 Mar 2020 05:13:00 -0700

Slow Flow Vinyasa Flow for Flexibility

noreply@blogger.com (Yoga with Kassandra) — Fri, 20 Mar 2020 06:22:00 -0700

7 Energizing Yoga Poses for a Full Body Stretch

noreply@blogger.com (Yoga with Kassandra) — Tue, 17 Mar 2020 06:05:00 -0700

Step Up Your Home Yoga Practice with This Flow

noreply@blogger.com (Yoga with Kassandra) — Fri, 13 Mar 2020 06:40:00 -0700

The BEST 3 Yoga Poses for Sleep

noreply@blogger.com (Yoga with Kassandra) — Wed, 11 Mar 2020 07:14:00 -0700

7 Yoga Poses to Wake Up

noreply@blogger.com (Yoga with Kassandra) — Tue, 10 Mar 2020 07:42:00 -0700

7 Yin Yoga Poses to Open the Hips

noreply@blogger.com (Yoga with Kassandra) — Fri, 06 Mar 2020 06:41:00 -0800

Top 3 Best Stretches for Feet

noreply@blogger.com (Yoga with Kassandra) — Wed, 04 Mar 2020 06:09:00 -0800

7 Yoga Poses to Unwind Before Bed

noreply@blogger.com (Yoga with Kassandra) — Tue, 03 Mar 2020 04:45:00 -0800

Feeling the March Matness?

noreply@blogger.com (Yoga with Kassandra) — Fri, 28 Feb 2020 08:10:00 -0800

Are you looking to increase your flexibility? To improve your overall mobility? To get rid of tension in the body? Or just for 31 days of deep delicious stretches? Then you've opened the right email!

Join in on the March Mobility Challenge for some MATNESS this month!
These 31 classes are a pretty even mix of Yin and Yang. They vary in length (some quick hits of 5 minutes, some delicious 90 minute practices). They are also accessible to all levels.
You can now get a sneak peek of the calendar in the Yoga with Kassandra mobile app (under the 'This Month' tab). Be ready to start with a 60-minute beginner Yin class on Sunday, March 1st 2020.
Can't wait to start, you can always join in on the last couple days of the February challenge!
All you have got to do to sign up and give yourself the gift of 31 consistent days of stretchy practice is be a member of the Yoga with Kassandra mobile app. If you haven't tried it yet, start with a FREE 7-day trial.

These monthly challenges are just the start of what you will find inside the mobile app.
If you are wanting to start, or maintain, a consistent yoga practice, this mobile app is like having a yoga studio in your pocket - absolutely anywhere you go.

Talk soon,
Kassandra

P.S. Once you get under way with the challenge, be sure to share your journey in our Facebook community, with updates and photos of your progress!

Feed suspended! Please contact the owner.

support@inoreader.com — Fri, 01 Mar 2019 02:00:01 -0800

Since Feb 01, 2019 Inoreader Pro plan is required to export RSS feeds.
If you are the owner of the feed, please consider upgrading to Pro.

Healthy Mindset for the Holidays: 4 Tips

Jess — Thu, 18 Oct 2018 05:00:16 -0700

Life is meant to be enjoyed, especially around the holidays. Here are a few tips for meshing both a healthy mindset and holiday wellness for the rest of the year that my family intends to implement. I hope they help you too!

4 Tips for Healthy Holiday Living

1. Add Dense Nutrition Instead of Restricting

The average American consumes 619 extra calories daily between Thanksgiving and Christmas. That leads to steady weight gain, likely body fat, in a short amount of time.

Have healthy food readily available and the not-so-healthy food out of sight.

We focus on getting plenty of protein in during this time. I don’t like eating a lot of meat, so the convenience and dense micronutrients from one of our core products makes it easy to check a lot of nutritional boxes in about 30 seconds.

2. Keep Daily Movement a Priority

Sure you’re busy, but you are designed to MOVE! No one regrets a workout. Carve out the ideal time, when there are no obstacles, and make a commitment. Put it on the calendar and do not let yourself down. Even better? Find an accountability partner.

No gym membership? No problem. I have 3 training programs that require minimal equipment in an efficient time frame.

3. Make Activities the Focus

Instead of focusing on seasonal food, select ways to spend your time enjoying activities. Take walk to view neighborhood decorations, paint pumpkins, take a hayrack ride, go apple picking, read holiday themed books as a family.

Don’t try to do everything, but be fully present when you DO decide to celebrate. I bet your family remembers these events more than the cookies and pie.

Likewise, find a way to unwind during the holidays. Take time for a soothing bath. Or, establish a bedtime routine that encourages you to get to bed on time. I love to diffuse lavender and read an engaging book that motivates me to get to bed early.

4. Manage Financial Stress

Holiday shopping can add stress to your life in an unnecessary way. Your heart rate can even increase to the point your body think you’re running a marathon while you’re in a store!

Pare down your gifts. Choose quality over quantity. Stick to a budget.

Add an additional stream of income without adding time away from your family.

Some people take a second (or third) job to cover holiday expenses but are sacrificing their well being and time away from family. The holistic nutrition we use also rewards with compensation for helping others.

It’s natural to share solutions for more energy, healthy aging, weight wellness, and performance if they can help our loved ones, right? I’m grateful we are working towards both physical AND financial freedom. Everyone has this opportunity, so let’s connect more if this can help your family.

Takeaway

Do your best to prioritize your health during a potentially hectic time. Enjoy those activities that bring you true joy, and make an effort to protect your downtime.

What tips could you offer to make the holiday season more joyful and less stressful?

The post Healthy Mindset for the Holidays: 4 Tips appeared first on Blonde Ponytail.

Fit by 40 and Beyond

Jess — Thu, 04 Oct 2018 05:00:23 -0700

Next month, I have a milestone birthday coming up: the big 4-0.

Being completely transparent, saying, “I’m 40,” wasn’t something I was looking forward to. I don’t feel 40, do I?

What is 40 anyway?

Just a number.

My age does not define me. I’m grateful to be able to celebrate 40 years of a healthy, active life!

That has not happened by accident though. I Invest time in training my body…properly. Once we approach 40, we are losing lean muscle fast. Muscle is a greedy, calorie consuming entity and our ally with fat loss.

If you have done any of my training programs, you know lifting weights is vital to your success in reaching a lean, athletic physique. Plus, the workouts never repeat, so boredom is not an option!

Likewise, one hour in the gym does not compensate for the other 23 hours of the day. So, this past year, I invested in fueling my body with the best nutrition available, without all the meal prep time.

As a trainer, I thought I had clean eating figured out, and I mostly did. However, I was not addressing toxicity or focusing on the importance of essential vitamins and minerals.

This change is been a HUGE factor in reducing my stress, inflammation, bloat, and time in the kitchen. Not to mention, my entire family is using this holistic nutrition to feel our best (yep, kids too).

Finally, at almost 40, I have all the tools in place to dominate this milestone birthday! Stay tuned as I share my journey. And, if you are interested in doing the same for yourself, I’d love to team up with you.

The post Fit by 40 and Beyond appeared first on Blonde Ponytail.

Functional Fitness Defined

Jess — Mon, 01 Oct 2018 12:27:54 -0700

Thanks for your patience, friends! My newest training plan is available for purchase today!

Functional Fitness Defined

Functional Fitness Defined uses compound movements with a variety of equipment to help you create an athletic physique and perform to your potential. You will complete 8 weeks of constantly varied programming with 5 workouts per week.

Workouts will target different training goals like metabolic conditioning, HIIT (high intensity interval training), strength/balance, and conditioning. A comprehensive nutrition guide is also included. Let’s get started!

Why this Plan?

I wanted to provide a framework for you to be challenged daily with workouts that require focus, intensity, and hard work. Additionally, the work you do in the gym must be complimented by solid nutrition and wellness, so I have provided that for you too.

The post Functional Fitness Defined appeared first on Blonde Ponytail.

How We Help Our Kids Eat Healthy

Jess — Wed, 11 Jul 2018 04:00:58 -0700

Helping your children eat healthy has it’s challenges. However, the return you get in their well being, attention, and sleep is well worth it! We want to set our kids up for success, and the best way to do that is to help them eat healthy. Plus, I’ll also share some areas where we need to improve.

1. Offer Them Healthy Choices First

By no means are we restrictive with our children’s food choices. However, we do make it a point to offer healthy choices first.

I’m thankful my kids like to eat a variety of foods, but I do invest a good amount of time making sure they have the chance to make healthy choices.

It wasn’t until my husband and I began introducing a more holistic approach to nutrition that I really scrutinized the ingredients listed on packaged “food.” Yikes. Now, I’m so much more cognizant of what is going into their little bodies.

2. Let them help in the kitchen

I have to admit, I can do so much better in this area. Yes, it’s faster and MUCH cleaner to do it on my own, but I want them to take ownership for their healthy choices.

My kids love to select their morning and afternoon shake flavors. They prepare them on their own too: scoop, ice, water, blend, and done. Perfectly balanced macro and micronutrient meal.

They come up with some pretty delicious combos. Other times, I have to guide them a bit! And, I feel so relieved that I am filling the nutritional gaps in their diet that our whole foods are missing these days.

3. Educate them so they can understand WHY we are fueling this way.

While we let our kiddos enjoy treats occasionally–well probably more than occasionally–we also try to use words like “strong, energy, and nutritious,” not words like “bad vs. good,” or “diet.”

We remind them that the food we choose helps us feel strong, or have energy to perform well in say, gymnastics, or focus for school.

We notice a marked difference in their behavior when they get dense nutrition in their bodies and adequate sleep. They are simply happier kiddos which helps all of us!

Areas to improve

There are several areas I still need to work on. One being using food as a reward. I’m guilty of giving them a snack just to keep them busy, so I can get something accomplished.

Snacks are fine! Now, I’m making a point to offer fresh fruit, veggies, or a protein bar first before resorting alternatives.

Another area to consider, is eating meals as a family. This is really rare for us. Not to make excuses, but my husband’s job keep him on the road or working long hours a majority of the year.

The times we do get to spend together as a family, we make a point of verbalizing how happy we are to be together. Seriously, the coach-wife life makes your grateful for the smallest moments.

How do you help your kids make healthy choices? Please share!

The post How We Help Our Kids Eat Healthy appeared first on Blonde Ponytail.