-
RSS

Delivered by FeedBurner


Recent Posts

Find Your Balance
Music To Move You
Find YOUR Summer Body
Mindful Cooking: Enjoy Your Time in the Kitchen
Taking Yoga off the Mat

Categories

anti-gravity yoga
asana
Bikram
bride
children's fitness
Core
dads
diet, cleanse, nutrition, weight loss
fitness
goal setting
gratitude
health
healthy eating
hot yoga
meditation
mindfulness
motherhood
motivation
mudras
music
new moms
nutrition
panayama
pregnancy
running
sex
Vinyasa
wedding
weight loss
Yama and Niyama
yoga

Archives

September 2016
July 2016
May 2016
March 2016
February 2016
December 2015
November 2015
October 2015
September 2015
August 2015
May 2015
March 2015
January 2015
December 2014
November 2014
October 2014
August 2014
July 2014
June 2014
May 2014
March 2014
January 2014
December 2013
November 2013
October 2013
August 2013
July 2013
June 2013
May 2013
April 2013
February 2013
October 2012
August 2011
July 2011
June 2011
April 2011
March 2011
February 2011
January 2011
December 2010
November 2010
October 2010
September 2010

powered by

My Blog

January 2014

Breathe Your Way to a Stronger Core

What if I told you that your midsection could shrink just by breathing?  Yes! It’s that simple if you say hello to your Transverse Abdominus.  If you have ever taken one of my classes you have heard me say it a million times..."you must engage your Transverse Abdominus (TVA) if you want a stronger core!" By activating you TVA every day you can take inches off your waist, increase core strength, and improve posture. Plus, it can help decrease lower back pain, repair diastasis recti, and help with incontinence.


What is your TVA?
You TVA is the deepest layer of muscle in your abdomen. It’s located between your ribs and your pelvis and, it wraps around your torso from back to front. Imagine the TVA being a built in corset for your midsection.

What does your TVA do?
This important muscle group holds your organs in place, assists with breathing, stabilizes the spine for movement, and helps in the birthing process. The stronger the TVA the flatter the abdominal wall will be.

How do I activate my TVA?
Activating your TVA is done most easily through deep breathing. We have to “tighten the corset” as we breathe.

*Here are 3 exercises that can help you activate the TVA by using the breath:

Beginner- the Pull-In
Sit or stand comfortably with a long spine. Place your hands on your belly on either side of your navel. As you inhale let your abdomen relax. You should feel your hands move forward as your belly expands. On your exhale, super engage your TVA by pulling your navel to your spine. Your should feel your hands move back and closer together.  Repeat for 10 breaths.

Intermediate - Cat/Cow
Take a tabletop position on all fours. Your shoulders should be directly over your wrists, and your hips should be directly over your knees. On your inhale let your belly drop to the floor and your spine arch. This is Cow pose. On your exhale super engage your TVA as you round your spine and pull navel in. This is cat. Repeat for 10 breaths.

Advanced- The Plank
Place your hands under your shoulders and step both feet back into an upper push-up position. This is your plank. Shoulders should stay over wrists. Hips should stay at shoulder height. Engage your core as you breathe deeply. Pull navel closer to the spine with each exhale. Hold for 10-15 breaths.

Yes, strengthening your core is that simple. Try it at home! If you have questions feel free to email me personally at mindbodfitnessinfo@gmail.com.


The Solution to your Resolution: Specificity!

I am a self-proclaimed expert on New Year’s resolutions (NYR). Every January new clients come to me with ambitious goals, ready to start the New Year off right. My job is to help them define their goals, so they have a better chance of reaching them. Unfortunately, only about 8% of Americans actually achieve their NYR…My clients must make up most of that 8%. ;) The key to success is specificity! You need a clear vision of  what your goals are in order to see results, right?

According to the U.S. government, these are the top TRIED and FAILED resolutions:

  • Get a Better Education
  • Get a Better Job
  • Get Fit
  • Lose Weight
  • Drink Less Alcohol
  • Manage Debt
  • Manage Stress
  • Quit Smoking Now
  • Save Money
  • Take a Trip
  • Volunteer to Help Others

Notice what these goals are lacking? Specificity!

Check out the “Mind Body Fitness approved” list of resolutions below. All of them support a healthy lifestyle and will get you one step closer to being fit. Just making a few small (but specific) changes can help you see big results!

  • Skip dessert on weeknights
  • Take the stairs
  • Try a new fitness class each month
  • Sign up for a race
  • Do 10 push-ups before you go to bed, and 10 in the morning when you wake up
  • Eat dinner without a screen in front of you
  • Dance
  • Play outside with the kids at least once a week
  • Walk or ride a bike instead of driving
  • Buy a pair of dumbbells (and use them)
  • If it has ingredients in it you cannot pronounce don't eat it
  • Hire a trainer
  • Try a new fruit or veggie once a month
  • Skip processed grains completely
  • Chose an active vacation - hiking, yoga, skiing
  • Find a workout buddy and set weekly dates
  • *Break a sweat MOST days of the week!! If you chose any of these let it be this one! All the major health organizations suggest moderate physical activity for 30 minutes MOST days of the week to maintain health.

For more on setting specific goals check out my blog post on S.M.A.R.T. goal setting.


 
 
 
Website Builder provided by  Vistaprint