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Day One: CORE strength Several years ago I participated in a yoga workshop that focused on core strength. We began the weekend with the question, “How do you define your core?” In a room full of yoga instructors, many of our answers were similar: “our abs, our abs and back, glutes, hips and abs, everything except our arms and legs.” Our instructor agreed with all of us but then pushed us to think about our core in a different way, beyond the physical interpretation. What other meanings can we assign to “core?” “Ah-ha”... we all nodded...recognizing where she was going with that thought. So we started throwing out other words and ideas that could represent “core:” - our center - our middle - the center of an apple is called the core - the nucleus - the interior - the heart - something very important - something on the inside We then spent the weekend exploring core strength as it applied not just to the physical yoga poses but also to our lives off of the yoga mat. Needless to say this was pretty powerful and resonated loudly with me! As I made a plan for this Stronger Than You Think Summer Countdown, I kept coming back to the idea of core strength. If the core is defined simply as the “most important part of something” then that’s where we have to begin. The most important part of YOU seems like the right place to start for our first day of a challenge that focuses on YOUR strength. And like all those yoga instructors in the room with me, I hope you can realize today, tomorrow or at the end of this challenge that core strength or YOUR strength can present itself in many forms....physical, emotional, mental, spiritual and so on. Day One starts with two tasks, a physical and a mental one. Physical task: wait for it..... Planks! Yay! We will begin to build or continue to challenge our physical core strength starting with basic planks today and then progressing them as the weeks progress. You will see pics here that I've shared before showing different variations of planks. Whether you've worked out already today, have plans to exercise later or need some help getting started..today you are doing a PLANK. Get it done friends. Beginners: 30 seconds of plank Experienced: 1 minute or more of plank Mental task: think about what core strength means to you. Reflect on a time that you demonstrated strength in a non-physical way. Could be in the past..could be something you do now, every day. Take a few moments to truly think about this. As with all of my challenges, I invite you to post any reflections or comments....or don't post. It is up to you. All I ask is that you complete both of these tasks today. Have a great day. #STYT You got this. -maria
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Beginning on May 31 and running through June 20, we will countdown the days to the first day of summer, focusing on my favorite mantra: Stronger Than You Think....aka "STYT." Strength comes in all forms: physical, mental, emotional, spiritual....and the list could go on. Rather than focusing on getting a "beach body" for summer, I prefer to focus on getting and staying healthy and strong. My goal for this challenge is to work on building strength....in any or all of these modes. There will be daily workouts, motivational quotes, support and wellness guidance. I hope you will join me. Spread the word!! Daily posts and challenges will be here and on my STYT Summer Countdown Facebook group. Feel free to invite friends and get ready to discover you are stronger than you think.  The weather is warm, the sun is shining bright, and we are heading to the lake for the start of our Summer 2016 SUP season. This week I opened registration for my Summer SUP classes at Jordan Lake. You can see a complete list of my SUP classes scheduled to date on my Class Schedule page, and can register by clicking on any of the blue-highlighted dates and times. . You can also find links to register for any of my scheduled SUP classes at my Maria Finnegan Fitness Eventbrite page.  There are 7 community class dates to choose from so far, with more to come! This year I’ll be leading most of my classes at two locations on Jordan Lake: Vista Point in Pittsboro and Farrington Point Boat Ramp in Chapel Hill. So far classes are scheduled for Sunday mornings, Saturday mornings and Thursday evenings. In addition to daytime SUP Yoga and SUP Fusion classes, I’m offering Sunset Yoga on selected Thursday nights at 6:00 pm. There is nothing more relaxing or more beautiful than moving through your yoga practice, floating on the cool water, feeling the warm air on your skin and listening to the soothing summer evening sounds on the lake. It’s a lovely experience that I can't wait to share with you.  SUP Class Descriptions SUP Yoga SUP Yoga takes your yoga practice to a whole new place. . . On a paddle board. . . On the water. . . In a quiet cove on Jordan Lake. Together we will paddle, practice yoga, relax and paddle some more. No worries if you are new to paddle boarding, I will provide paddling and SUP technique instruction on land before getting you on your board. We will paddle for about 15 to 20 minutes before heading to our yoga spot. And no worries if you are new to yoga. We will practice poses for all levels of ability. There are options for staying lower to the board to gain confidence and balance. With time, we will move to our feet and practice standing poses and other more challenging postures. Our yoga practice lasts about 55 minutes and then we paddle for about 10 to 15 minutes back to shore. The entire experience is approximately 2 hours, with 90 minutes on the board and water. Each student will be encouraged to work at their own pace and practice patience and contentment as we experience yoga on the water. We will have lots of opportunity for rest and relaxation and a chance to drink in the gorgeous setting and notice the lightness of our bodies on the boards.  SUP Fusion SUP Fusion is a total body workout experience that challenges your body and mind. Your board becomes a floating gym as we combines yoga, resistance training and cardio/core conditioning. After a land lesson where I review paddle technique and general instructions, we begin by paddling for about 15 minutes to warm up and and arrive at our workout cove on the lake. Our workout lasts about 55 minutes during which time we will use a resistance band and body weight to strengthen and challenge our muscles. Yoga poses are incorporated throughout the session and especially at the end to stretch the muscles and wind down after our workout. We then return to shore with another 10-15 minute paddle. The entire experience is approximately 2 hours, with 90 minutes on the board and water. Each student will be encouraged to work at their own pace and practice patience and balance while strengthening their bodies and minds.  Yoga experience is helpful but not necessary to take my SUP classes. Nor is prior SUP experience a requirement. I will give you a lesson on land before we head out on the water and will guide and coach you through the entire session. Private SUP Bookings This year I’ve had quite a few private booking inquiries so my calendar is starting to fill up with groups who are interested in their own SUP experience. If you have a group interested in your own SUP excursion/class, contact me and let’s find a date to get you out on the water.
 One thing that I firmly believe in is that exercise and movement can happen anywhere. I love being in the gym but I also love being outside those walls, and I am constantly searching for new spots to exercise whether it’s by myself or with clients and students. This summer we will be outside on standup paddleboards, in parking lots and driveways, in pools and in a brewery! Yes...fitness can happen anywhere, even in a place where they make beer!  On Friday, May 13, I teamed up with Erik, Paul and Amanda at Mystery Brewing in Hillsborough to offer our first of many “Poses and Pints” yoga classes in the brewery. This was our inaugural class and we had a fantastic time.   After a one-hour slow flow yoga practice in the brewery, we rolled up our mats and went over to the tasting side of the brewery for a pint of any of their fantastic beers. I happily enjoyed the Baton Francais! Yum.   So this is going to be a “regular thing” and we have three more dates lined up to get the summer going. Mark your calendars for:
We will post more dates as the summer progresses!
If you are going to join us...here are the details: Where: Mystery Brewing Co, 437 Dimmocks Mill Road, Suite 41 (note that this is around the corner from the pub...we practice IN the brewery...remember...unusual spaces!) What to bring: A yoga mat if you have one. I have a limited number of mats to share. Cost: $15.00, which includes the cost of the class and a pint of beer. Welcome to my newly redesigned website! I hope it will prove a good vehicle for continuing to share the many exciting things going on in my world, and the exciting classes and opportunities that I share with you all. I’ve reorganized my site with the goal of making it easier to use and to enjoy. You will now see:
While starting afresh with my blog postings, I have retained the best of my posts from 2012 to 2015 in this first posting,, below. They are organized by category. I hope you enjoy my new site, and I’d love to hear what you think. Again, welcome! -- Maria Favorite Posts from 2012 to 2015
200 WordsJackie’s Story – 200 words   This is my friend and bootcamp buddy, Jackie. I’m honored to tell her story in 200 words. Tried to exercise in high school. Couldn’t breathe. Stopped. No emphasis on exercise/fitness in my family. Tried aerobics classes in college. In the days of leotards and leg warmers. Had a friend and went together. 3 times a week. Fun. Graduated. Nursing degree. Friend moved. Stopped exercising. Work. Pregnancy. Too hard to start an exercise program when pregnant. Years of yo-yo exercise. Hectic. Busy life. Mom of three. Wife. Full-time Nurse Practitioner. Depression. Medication. Start. Had a goal. Look good on a family vacation. Vacation over. Stop. Start. Stop. Start. Stop. Downward spiral. Depression. Two years ago. First day of bootcamp in my neighborhood. So scared to try another exercise program. Fear of failure. Showed up late. Started to cry. Walked away. Pep talk from a friend. Came back to the group. Finished the class. Felt sore but good. Went back again. Again. Again. Friends. Motivation. Accountability. Life-changing. Life-saving. Signed up for a mud race. First race ever in my life. Finished. Wanted more. Started running on my “off” days. Ankle injury while running. Setback. Depression. One month. Healed. Started exercising again. No more stopping. If I can do this, anyone can do it. A Story in 200 Words? I’ve had some questions about the idea/evolution of my “200 words” stories so I thought I would repost something I wrote a few weeks ago and add a few more comments. When I applied for the sponsorship in the fall last year, the first question was “Tell us your story…your athletic journey.” (You can read what I wrote on my “Home/About” page.) We had a 200 word limit which was challenging but also incredibly insightful. Sifting through so many memories and life-experiences, I really had to choose only those that were the most important. It took a lot of self-reflection and I discovered that in telling my athletic journey, I really was telling the story of my life. Through the ups and downs and twists and turns of life, sports, fitness and athletics have always meandered along with me. For that, I am so very grateful. Now I want to tell other stories. I have met many amazing and inspirational women through my fitness career and I want them to have a voice too. These women are not famous; they are not celebrities; but they are total rock stars to me and to their families and friends I started this week with my friend Jackie who discovered the physical and mental benefits of exercise through bootcamp and running. Jackie shared her story with me here at my kitchen counter. She spoke and I typed. After she left, my challenge was to pull the most important 200 words from our dialogue that would accurately tell about her journey. It was a privilege to write about this exceptional woman and it has been really fun reading all the positive comments we received after we posted her story. I hope to write as many stories as possible this year. I have already interviewed two more fabulous ladies and would love to hear from you if you want to nominate someone or would like to share your own journey. I need about 30 minutes of your time for the interview and a photograph. Contact me or message me on Facebook. Thank you. Can’t wait to hear from you! Lynda’s story – 200 words This is my friend and neighbor, Lynda. She has lost 50 pounds with exercise and healthy eating. I’m honored to write her 200 word story.  Athlete. Small village in England. Tennis. Cycling. Biked everywhere. 3 miles to and from school. Gym membership. 70 mile bike race. Exercise was never a chore. It was a way of life. Healthy. Marriage. Job. Fit. Baby. Priority shift. Babyweight. Work. Second baby. More babyweight. Less time for exercise. No time. Weekend job. Family time vs. Exercise time. Family time won. Home gym = expensive coat rack. International move to U.S. Huge upheaval. Wake-up call at doctor’s office. Seriously high cholesterol. Family history of high cholesterol and heart problems. Wanted to be healthy for my kids. Role model for them. Started walking with husband. Workout buddy. Accountability. Began “Couch to 5K” app. Was hard to run even 5 minutes at first. Everyday. 5 days a week. Walk. Run. Walk. Run. Run. Cold. Hot. Rain. Sun. Run. Began “Lose It” app. Tracked calories in and out. Portion control. Subtle diet changes. Moderation. Balance. Tracked my running with “Nike Plus” app. Over 700 miles in last year. Cut 3 minutes off average pace. Ran 5K, then a 5 mile race. Training for a 10 mile race. 50 pounds lost. Cholesterol normal. Mantra: You can do it. With every step. You can do it. Tabitha’s Story – 200 words This is Tabitha. She told me her story while we both sat, sweat-drenched, after a cardio-interval class at the gym. I am honored to write her 200 words.
Lori’s story – 200 words  This is Lori, my dear friend from college. She told me her story over the phone. I am honored to write her 200 words.
Eleanor’s Story – 200 words This is my friend and workout buddy, Eleanor. She told me her story sitting at her kitchen counter. I’m honored to share her 200 words. Mom wanted me to be active. Sports. Enjoyed swimming. Asthma. Soccer. Softball. Not good. “Not athletic.” High school track. Mean coach. Shin splints. Improper training. Beginning/end of my high school sports career. “Sports not for me.” College. Graduation. Nursing degree. First job. Stressful. Labor and delivery nurse. Night shift. Fitness not on the radar. Graduate school. New job. Wanted to exercise. Excuses. No consistency. Masters Degree. Love. Engagement. Tried running. Injury. Gave up. Marriage. PhD program. Wanted to work out. Illness. Thyroid. Bad back. “Unhealthy and not athletic” Baby. My mom died. Second baby. New home. New state. Joined a running group. Learned how to run. Gained confidence. Pilates. Routine. Buddies. Ran a 5K and a 10K. Running FINALLY felt good! More illness. Babies diagnosed with celiac. I got sick. Lost weight. Two years of tests. Esophageal disorder. Felt trapped in my body. Made a promise to myself. Feel better and I WILL live a healthy life. Medicine. Attitude adjustment. Physical effort. Started running. Bootcamp. Workout buddies. Accountability. Team-work. Negative feelings became positive. Goals. Mud run. Races. Exercise is me-time. Stronger. Faster. Proud. Role-model for my girls. “Healthy.” 40. Fit. Fabulous. I now believe I can do it. Alan’s Story – 200 wordsFor the next few months, it is my honor to write and share the stories of friends who have lived with and battled cancers and blood cancers. My first friend is Alan. I have known him almost my entire life. This is his story.
2005. First noticed uncomfortable throbbing in groin. Ignored it. Noticed my right testicle was enlarged. Ignored it. Pain. Pain got worse. Started running to get back in shape. Pain. Couldn’t talk about it. Ashamed. Embarrassed. Hoped it would just go away. Tried talking to a friend. Denial. It will go away. East Coast. Sold everything. Moved to West Coast. New job. New life. It will get better. Met a girl. 2009. Four years of denial. No medical intervention. Bachelor party. 2am. Drunk conversation with my best man. “I think I have testicular cancer.” Tears. Admission of truth. To myself. To my fiance. Doctor appointment. Exam. Tests. Scans. Stage IIB Testicular Cancer. 37 years old. Metastases to chest and abdomen. Truth. Radiation treatment. Determined. Exhausted. Determined. Wedding. Love. Happy. 24 radiation treatments. Completed 10/13/2009. Don’t wait. Don’t be ashamed. Making up for lost time now. Running. Crossfit. 15K race. Marathon. Lucky. Strong. Grateful. Survivor. Best Of
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The Kickoff Celebration for the LLS Man and Woman of the Year campaign was February 20th and it was fantastic. So inspiring and motivating. Some of my team members and I got to meet Keishaun and his amazing parents. Keishaun loves superheros and Legos. He was such a good sport taking pictures with all of us candidates. His parents shared their incredibly challenging story about Keishaun’s leukemia diagnosis at 4.5 years old. We were all moved to tears listening to his mom describe the fear of the unknown and the struggles they faced with his illness. But…he is a tough guy and he fought and he beat it. And now he is brave and strong to share his story with all of us. Such a privilege to know him and his family.
200 Word Stories Revisited
For the next few months, it is my honor to write and share the stories of friends who have lived with and battled cancers and blood cancers. I was so inspired meeting Keishaun and his family that I knew I was meant to start writing my 200 word stories again. As I’ve shared before, I believe everyone has a story. The friends I will write about in the next few weeks are extraordinary, strong, brave and determined. Their stories need to be told. It is an awesome privilege to share their 200 words. (See my 200 word stories above.)
Ryan’s Letter
Below is a letter that my friend Ryan wrote for me for the Woman of the Year campaign. Ryan is a good friend, a dad, and a role model to many. I’m grateful to him for sharing his story. He is one of my heros and one of the reasons I am participating in this campaign.
Dear Friends and Family,
Please help my friend, Maria Finnegan, and me spread the word and raise money to support the Leukemia & Lymphoma Society (LLS) mission to cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families.
As you know, the LLS mission is especially important to my family and me.
Dear Friends and Family,
Please help my friend, Maria Finnegan, and me spread the word and raise money to support the Leukemia & Lymphoma Society (LLS) mission to cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families.
As you know, the LLS mission is especially important to my family and me.
In August 2009, I was diagnosed with Chronic Myelogenous Leukemia (CML). In uncovering the cause of my 35-pound weight loss, my wife, Berkeley, and I were left looking at the prospect of our 9-month-old daughter, Cadence, growing up without her daddy. However, I soon learned that I would very likely live a normal life expectancy, thanks to a miracle oral drug [Gleevec] that eliminated any identifiable trace of the leukemia while providing minimal toxicity to my body. I am in remission to this day and will continue to take Gleevec every day for the rest of my life
In December 2012, my grandfather, Bill Yorkery, lost his life after a more than 6-month battle against Chronic Lymphocytic Leukemia (CLL). Upon learning of my grandpa’s diagnosis, it made me realize how far-reaching leukemia really was. Despite his strength and huge support group, my grandpa passed away a couple of hours after my birthday. A rare abnormality [Richter’s transformation] that occurs in approximately 5% of CLL patients prevented my grandpa from living at least another 10 years.
Why am I a heavy supporter of Maria’s LLS fundraising efforts? Because the LLS funded 30% of the research and development costs needed to create the very drug that saved and prolongs my life, affording Cadence the opportunity to grow up to know her daddy and allowing me to witness the healthy births of my daughters, Kaia and Skylar, and my son, Lochlan. Because the LLS is actively funding efforts that are resulting in further breakthroughs in our war against my grandpa’s disease, CLL.
Please feel free to forward my story to other family, friends and acquaintances, as we’re looking to raise as much money as we can to support a cause that hits home for our family.
I cannot thank you enough for taking the time to read this note and considering joining our cause to prevent leukemia and lymphoma from impacting more of our loved ones.
Warmest Regards,
Ryan
In December 2012, my grandfather, Bill Yorkery, lost his life after a more than 6-month battle against Chronic Lymphocytic Leukemia (CLL). Upon learning of my grandpa’s diagnosis, it made me realize how far-reaching leukemia really was. Despite his strength and huge support group, my grandpa passed away a couple of hours after my birthday. A rare abnormality [Richter’s transformation] that occurs in approximately 5% of CLL patients prevented my grandpa from living at least another 10 years.
Why am I a heavy supporter of Maria’s LLS fundraising efforts? Because the LLS funded 30% of the research and development costs needed to create the very drug that saved and prolongs my life, affording Cadence the opportunity to grow up to know her daddy and allowing me to witness the healthy births of my daughters, Kaia and Skylar, and my son, Lochlan. Because the LLS is actively funding efforts that are resulting in further breakthroughs in our war against my grandpa’s disease, CLL.
Please feel free to forward my story to other family, friends and acquaintances, as we’re looking to raise as much money as we can to support a cause that hits home for our family.
I cannot thank you enough for taking the time to read this note and considering joining our cause to prevent leukemia and lymphoma from impacting more of our loved ones.
Warmest Regards,
Ryan
The Best Effort We Can Give
“Never settle for less than your best.”
Just saw this quote on a banner in a gym. This could definitely be one of the mottos for my Woman of the Year campaign team. Team Stronger Than You Think (STYT) is working incredibly hard on behalf of the Leukemia and Lymphoma Society and it feels like we are always asking “What else can we do?” We all know that we are doing good; that the money we are raising is going to help fund research for blood cancers and patient education. But we are not settling for anything less than our best effort. My team has sent out hundreds and hundreds of letters and emails…we are getting donations from businesses….we are planning events. This whole process began back at the end of 2013 and it is amazing to see all of our planning and prepping in motion now.
We are 3.5 weeks into the competition and probably the nicest thing for me so far is the incredible generosity of friends, family, neighbors, co-workers and strangers. I have received notes of encouragement and good wishes. I have heard stories of leukemia and lymphoma affecting my friends’ lives. I have been humbled by the donations. Agreeing to this fundraising competition, I wasn’t exactly sure what I was getting myself into. I knew it would be challenging, tiring and rewarding. It is all of these things. I just never anticipated how good it would feel to raise money for strangers. Every donation we receive represents a chance for hope, change and a cure.
Thank you to my amazing team: Tim, Jackie, Amy, Jen, Mark, Kim, Susan, Lindsey, Carol, Mary, Alex, Lauren, Eleanor, Betsy, and Ryan. You are all amazing and generous with your time and energy. I am so lucky to know all of you.
Thank you to everyone who has donated…whether it’s monetary, a gift card or your time. I am so grateful. We still have a longggg way to go to reach our goal by May 1st. We will continue to give our very best effort and will work until the last possible second on May 1st to raise money for Keishaun and all the boys, girls, men and women living with blood cancers and cancer.
You can support us by donating on my personal fundraiser site. Click on my picture!
You can come see me and my team at any or all of the events we have planned. Check it out below:
March 17, 5:30 – 7:30pm St. Patrick’s Day at Hot Tin Roof , Hillsborough(I’ll be the guest bartender along with my team). Drink specials, raffles, prizes, and tons of fun!!!
March Madness Bracket Challenge, online, donate and join the bracket challenge. More information coming this weekend!
April 8, Chili’s Give Back Night, Chili’s Restaurant, 4600 Chapel Hill Blvd. Rte. 15-501, Durham
April 10, 5:30pm Fleming’s Steakhouse, Raleigh – VIP night for our donors. Wine by the glass, free hors d’oeuvres, raffles, and a chance to meet the Boy and Girl of the Year. Info on how to join us is coming this week!
April 12, 4pm Yoga Party! at Smith Middle School, Chapel Hill
April 25, 6pm Yoga Party! at Duke University School of Nursing, Durham
April 26, Tar Heel Ten Miler, Chapel Hill
**More events could be on the schedule soon! Stay tuned. Email me with any questions!** Thank you for your support, love and generosity!!!
Just saw this quote on a banner in a gym. This could definitely be one of the mottos for my Woman of the Year campaign team. Team Stronger Than You Think (STYT) is working incredibly hard on behalf of the Leukemia and Lymphoma Society and it feels like we are always asking “What else can we do?” We all know that we are doing good; that the money we are raising is going to help fund research for blood cancers and patient education. But we are not settling for anything less than our best effort. My team has sent out hundreds and hundreds of letters and emails…we are getting donations from businesses….we are planning events. This whole process began back at the end of 2013 and it is amazing to see all of our planning and prepping in motion now.
We are 3.5 weeks into the competition and probably the nicest thing for me so far is the incredible generosity of friends, family, neighbors, co-workers and strangers. I have received notes of encouragement and good wishes. I have heard stories of leukemia and lymphoma affecting my friends’ lives. I have been humbled by the donations. Agreeing to this fundraising competition, I wasn’t exactly sure what I was getting myself into. I knew it would be challenging, tiring and rewarding. It is all of these things. I just never anticipated how good it would feel to raise money for strangers. Every donation we receive represents a chance for hope, change and a cure.
Thank you to my amazing team: Tim, Jackie, Amy, Jen, Mark, Kim, Susan, Lindsey, Carol, Mary, Alex, Lauren, Eleanor, Betsy, and Ryan. You are all amazing and generous with your time and energy. I am so lucky to know all of you.
Thank you to everyone who has donated…whether it’s monetary, a gift card or your time. I am so grateful. We still have a longggg way to go to reach our goal by May 1st. We will continue to give our very best effort and will work until the last possible second on May 1st to raise money for Keishaun and all the boys, girls, men and women living with blood cancers and cancer.
You can support us by donating on my personal fundraiser site. Click on my picture!
You can come see me and my team at any or all of the events we have planned. Check it out below:
March 17, 5:30 – 7:30pm St. Patrick’s Day at Hot Tin Roof , Hillsborough(I’ll be the guest bartender along with my team). Drink specials, raffles, prizes, and tons of fun!!!
March Madness Bracket Challenge, online, donate and join the bracket challenge. More information coming this weekend!
April 8, Chili’s Give Back Night, Chili’s Restaurant, 4600 Chapel Hill Blvd. Rte. 15-501, Durham
April 10, 5:30pm Fleming’s Steakhouse, Raleigh – VIP night for our donors. Wine by the glass, free hors d’oeuvres, raffles, and a chance to meet the Boy and Girl of the Year. Info on how to join us is coming this week!
April 12, 4pm Yoga Party! at Smith Middle School, Chapel Hill
April 25, 6pm Yoga Party! at Duke University School of Nursing, Durham
April 26, Tar Heel Ten Miler, Chapel Hill
**More events could be on the schedule soon! Stay tuned. Email me with any questions!** Thank you for your support, love and generosity!!!
Upcoming Events!
 | This is a busy week for my team! Please take note of the following dates and join us for any and all of these awesome events! All money goes towards my Woman of the Year campaign!!! Tuesday, April 8, 2014: Chili’s Give Back Night, Durham, NC Thursday, April 10, 2014: Fleming’s Steakhouse and Wine Bar, Raleigh, NC Saturday, April 12, 2014: Yoga Party at Smith Middle School, Chapel Hill, NC |
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A Great Week of Events!
My fundraising team and I had 3 events this past week. We are exhausted but satisfied.
Thank you to Chili’s for a great Giveback Night! It was awesome to see friends and family there having a meal and supporting our campaign. Chili’s donated 10% of the night’s sales to us! Awesome!
We had a delightful evening at Fleming’s Steakhouse on Thursday night. Our wine and social event was hugely successful. Amazing to see so many friends and new friends join us for wine and yummy appetizers. We had really nice auction items which helped tremendously with our fundraising efforts. And Maddie, the Girl of the Year, stole the show when she spoke about her life with leukemia.
She is 12 years old and has been cancer-free for 5 years. Amazing. Just to see this sweet girl and know what she has been through is all the motivation I need to keep on raising as much money as possible for the Leukemia and Lymphoma Society.
Yesterday we hosted a Yoga Party at Smith Middle School in Chapel Hill. Tons of fun practicing with friends from all over. We had a 75 minute practice followed by door prizes, snacks and a silent auction. So lovely to see everyone moving their bodies and truly living our motto: You are stronger than you think!
We have 2 weeks and 6 days left in this campaign. Thank you to everyone who has donated and supported me and my team.
We have 2 more events coming up:
Yoga Party at the Duke University School of Nursing on April 25, 2014 at 6pm, $10.00 at the door. and
Silpada Jewelry Party at the Churton Grove Clubhouse, Hillsborough, NC (time TBA). All proceeds from the party are being donated to my campaign! Awesome.
Thank you to Chili’s for a great Giveback Night! It was awesome to see friends and family there having a meal and supporting our campaign. Chili’s donated 10% of the night’s sales to us! Awesome!
We had a delightful evening at Fleming’s Steakhouse on Thursday night. Our wine and social event was hugely successful. Amazing to see so many friends and new friends join us for wine and yummy appetizers. We had really nice auction items which helped tremendously with our fundraising efforts. And Maddie, the Girl of the Year, stole the show when she spoke about her life with leukemia.
She is 12 years old and has been cancer-free for 5 years. Amazing. Just to see this sweet girl and know what she has been through is all the motivation I need to keep on raising as much money as possible for the Leukemia and Lymphoma Society.
Yesterday we hosted a Yoga Party at Smith Middle School in Chapel Hill. Tons of fun practicing with friends from all over. We had a 75 minute practice followed by door prizes, snacks and a silent auction. So lovely to see everyone moving their bodies and truly living our motto: You are stronger than you think!
We have 2 weeks and 6 days left in this campaign. Thank you to everyone who has donated and supported me and my team.
We have 2 more events coming up:
Yoga Party at the Duke University School of Nursing on April 25, 2014 at 6pm, $10.00 at the door. and
Silpada Jewelry Party at the Churton Grove Clubhouse, Hillsborough, NC (time TBA). All proceeds from the party are being donated to my campaign! Awesome.
Yoga for a Family
My friends and neighbors, Susan and Mark Steinruck, have 3 children and have found it in their heart to adopt a baby. They are working hard to raise money for the adoption.
Please save the date, July 25, 2014, at 7 pm to join me for an outdoors yoga practice with all proceeds benefiting the Steinruck Family adoption fund.
We will have our class outside Snap Fitness in Hillsborough. 101 N. Scotswood Blvd.
(in the Churton Grove Shopping Center.)
Bring a mat, water, and a friend.
Monthly Challenges
21-day Healthy Habits Challenge with Maria
WHO: YOU!!!!
WHAT: A 3-WEEK CHALLENGE TO ENCOURAGE HEALTHY (OR HEALTHIER) HABITS
Workouts, workout suggestions, nutrition tips/advice (thanks to my good friend and nutritionist, Lauren), motivational blog posts, pictures and coaching support to help you clean up your diet, fire up your current workout routine, get more sleep and prepare your body and mind as we enter the holiday season.
Why wait til New Year’s eve to make a resolution for your health? We can start now…together!
WHEN: NOVEMBER 1ST – NOVEMBER 21ST, 2015
WHERE: In-person, online ( my website, youtube, and facebook) and through emails.
WHY: This time of year tends to be a challenge for many. It’s hard to stick to your healthy lifestyle when there are holiday parties, colder temps and shorter daylight hours. By working together, as a virtual and in-person team, we can motivate one another to establish and/or maintain healthy habits. It’s just 3 weeks which is plenty of time to lay down a solid foundation of better nutrition and exercise…but not so long that you feel like you are never going to make it through the challenge. I believe in the butterfly effect…small changes will lead to greater impactful changes over time.
HOW: You can join our group through Facebook…or you can email me: maria@mariafinnegan.com and let me know you want to be included. I will be asking participants to email or post daily about their workouts, nutrition and healthy habits experiences.
If you participate for the entire 21 days, you will not only establish some awesome new healthy habits but you will also get a brand-new Maria Finnegan Fitness sweatshirt/hoodie/long-sleeved shirt just in time for the winter season!
Let me know if you have questions! Looking forward to this challenge with YOU!
The Day One Mindset
Everyone has a Day One. I posted a blog about this a few years ago and I have been saying this phrase to my clients, friends, family, strangers…basically anyone who will listen, since then. Anytime we do something new, it’s a Day One. It could be the first time we try a new workout class, start a new job, get a new haircut, ride a bike…the list could go on and on.
I have learned that there are also times when we may not realize we are having a Day One until after the fact. These are the moments/experiences/events that somehow change our lives and only when we reflect back on them, through the lens of self-awareness, we recognize that they were influential in shaping our life’s path. That Day One moment for me was 11 years ago when I had emergency surgery on my left leg. While I have spoken quite a bit about the experience, I have never fully written about it and hope to some day soon. But for now, I will share that waking up in post-op, not being able to move my leg…not knowing what the future held….in retrospect, that was my Day One. Even though that moment was followed by 34 more days in the hospital and then weeks, months and years of recovery, setbacks and healing, I look back and am thankful. Not only for the fact that I survived and have the use of both my legs, but also for the self-awareness and perspective I gained from feeling so low, desperate and scared.
The first time we do anything new is Day One. We could be very aware that it is our Day One ( a new haircut) or possibly unaware (illness) until years later. Either way, it’s an opportunity for a new mindset. The Day One Mindset.
The Day One Mindset is my offering to you as a way to approach new situations, achieve goals, handle stress, effect change. The Day One Mindset can actually be applied to most any life situation. It’s simple, easy to remember and effective. It’s just a matter of remembering your A, B, C’s.
The Day One Mindset: A + B + C = D
AWARENESS + BE PRESENT + CHANGE = DAY ONE
AWARENESS + BE PRESENT + CHANGE = DAY ONE
For the next 37 days, we are going to be participating in the 40 day Resolution Challenge together. We will talk more about how the Day One mindset can help us to achieve our goals. For now, for today….please just read it and see the words and start to think about the components. Awareness, presence and change. I am excited to participate in this journey with you.
Today is our day one. Today is your day one.
Be Present
At the beginning of our 40-day Resolution Challenge, we talked about the Day One Mindset, and I shared a simple equation:
A + B + C = D
AWARENESS + BE PRESENT + CHANGE = DAY ONE MINDSET
AWARENESS + BE PRESENT + CHANGE = DAY ONE MINDSET
We have been practicing awareness…recognizing a need or desire for change…committing to a “New Years Resolution” that we want to start now. We are aware that we need to drink more water, start exercising, get more sleep, eat more fruit…whatever it is for you….we have been establishing awareness.
The next part of our equation is B: Be Present. We established awareness, now we have to show up…PHYSICALLY, MENTALLY, EMOTIONALLY. We know what we want to do…now we have to be present to do it. To have a Day One Mindset and the chance to create change, we need the “B.”
Let’s look at an example:
“I want to add exercise into my life.” Awesome. Awareness established. Time to be present. What does that look like physically? Well we need to put on sneakers, workout clothes and go to the gym, or go outside, or get in front of the tv/computer for a workout video. Sometimes this part can be incredibly challenging. Just making yourself get ready to exercise can be a huge accomplishment. But let’s say you do all of this. What’s next? Now we need the mindful piece. We can be ready and prepared physically, but if we don’t believe we can do it -- get more exercise, eat healthier, have more “me-time” -- then our chances of change really happening are lessened.
Years ago I had a client (let’s call her Sara) who told me she wanted to work out with me. Sara was ready to start taking better care of herself after having three children and putting others’ needs before hers. For months, she asked for my schedule of classes, made promises that she would show, but never did. Eventually Sara walked through the doors of the gym. It was a big deal! Celebration. As she approached the class, she looked around at the other participants and said, “You are all so much stronger than me.” Boom. Self-sabotage. Before we even warmed up, or had a conversation about the workout, Sara immediately showed me the negative mind-stuff that was floating through her head. She was physically there but yet she still had self-doubt, as evidenced by her comment. Now maybe it was just nerves that made her say that and in Sara’s defense, she jumped right in, worked hard, sweat and finished the workout. But that was a perfect example to me of how we have to show up at every possible level. To have a Day One Mindset, we want to and need to show up at every possible level.
We gotta let go of that self-talk, the baggage we carry around from past experiences. I know that Sara came to my class looking for a change. I know she didn’t come to class hoping to put herself down or judge herself against others. But sometimes that’s where we go, that’s the easier, familiar route….rather than clearing our heads, checking the mind chatter at the door and being open to the change that is to come. Sara was ready physically and through some attitude shifting and some gentle coaching, she got ready mentally and emotionally too and it manifested in her behaviors. She started to recognize her own abilities and discovered her own physical and mental strength.
Over the next week, we will be focusing on BEING PRESENT during this 40-day challenge. Just like we did with awareness, let’s start out simply observing where we are mentally, emotionally in regards to our intentions. Remember that none of this has to happen over night. It’s a process and it takes time. Remember our discussion about “slow twitch” and “fast twitch” muscles? We are building mental and muscular endurance for this marathon. Just like we did with awareness, we can make small changes in the way we establish being present. Maybe it’s just taking a few moments each day and reflecting on our goals or intentions. Maybe we pause at lunch time and focus on our food and the act of eating. Perhaps we go to the gym and rather than comparing ourselves to others, we celebrate all the awesome things that our bodies CAN do.
Thank you for being a part of this challenge. Breathe in. Breathe out. YOU CAN DO THIS! You are doing this.
The next part of our equation is B: Be Present. We established awareness, now we have to show up…PHYSICALLY, MENTALLY, EMOTIONALLY. We know what we want to do…now we have to be present to do it. To have a Day One Mindset and the chance to create change, we need the “B.”
Let’s look at an example:
“I want to add exercise into my life.” Awesome. Awareness established. Time to be present. What does that look like physically? Well we need to put on sneakers, workout clothes and go to the gym, or go outside, or get in front of the tv/computer for a workout video. Sometimes this part can be incredibly challenging. Just making yourself get ready to exercise can be a huge accomplishment. But let’s say you do all of this. What’s next? Now we need the mindful piece. We can be ready and prepared physically, but if we don’t believe we can do it -- get more exercise, eat healthier, have more “me-time” -- then our chances of change really happening are lessened.
Years ago I had a client (let’s call her Sara) who told me she wanted to work out with me. Sara was ready to start taking better care of herself after having three children and putting others’ needs before hers. For months, she asked for my schedule of classes, made promises that she would show, but never did. Eventually Sara walked through the doors of the gym. It was a big deal! Celebration. As she approached the class, she looked around at the other participants and said, “You are all so much stronger than me.” Boom. Self-sabotage. Before we even warmed up, or had a conversation about the workout, Sara immediately showed me the negative mind-stuff that was floating through her head. She was physically there but yet she still had self-doubt, as evidenced by her comment. Now maybe it was just nerves that made her say that and in Sara’s defense, she jumped right in, worked hard, sweat and finished the workout. But that was a perfect example to me of how we have to show up at every possible level. To have a Day One Mindset, we want to and need to show up at every possible level.
We gotta let go of that self-talk, the baggage we carry around from past experiences. I know that Sara came to my class looking for a change. I know she didn’t come to class hoping to put herself down or judge herself against others. But sometimes that’s where we go, that’s the easier, familiar route….rather than clearing our heads, checking the mind chatter at the door and being open to the change that is to come. Sara was ready physically and through some attitude shifting and some gentle coaching, she got ready mentally and emotionally too and it manifested in her behaviors. She started to recognize her own abilities and discovered her own physical and mental strength.
Over the next week, we will be focusing on BEING PRESENT during this 40-day challenge. Just like we did with awareness, let’s start out simply observing where we are mentally, emotionally in regards to our intentions. Remember that none of this has to happen over night. It’s a process and it takes time. Remember our discussion about “slow twitch” and “fast twitch” muscles? We are building mental and muscular endurance for this marathon. Just like we did with awareness, we can make small changes in the way we establish being present. Maybe it’s just taking a few moments each day and reflecting on our goals or intentions. Maybe we pause at lunch time and focus on our food and the act of eating. Perhaps we go to the gym and rather than comparing ourselves to others, we celebrate all the awesome things that our bodies CAN do.
Thank you for being a part of this challenge. Breathe in. Breathe out. YOU CAN DO THIS! You are doing this.
40-Day Resolution Challenge Starts Dec. 7th, 2015
WHO: YOU
WHAT: 40-DAY RESOLUTION CHALLENGE
WHEN: MONDAY, DECEMBER 7, 2015 – FRIDAY, JANUARY 15TH, 2016
WHERE: ANYWHERE AND EVERYWHERE…AND THROUGH THIS SITE, EMAILS AND FACEBOOK
WHY: Many of you were part of the 21-day challenge and you will see some similarities as well as some new components added to this 40-day experience. I’m hoping that this challenge will be even more impactful in creating, sustaining, and maintaining a healthy lifestyle.
We will officially begin on Monday, December 7th, 2015. My reason for starting this challenge in early December is to help everyone power through the holiday season with an awesome support system and lots of ideas/suggestions/motivation to create positive changes in your life.
The tradition of making new year’s resolutions has always seemed odd to me in that we wait for this one magical day at the end of the year to try to wipe the slate clean and start over with healthier habits or choices. I fully believe that every day is a chance to have a “Day One” and we don’t have to wait for a day on the calendar. If we keep waiting for the “right time” to establish change, that right time will likely never come.
For today…please think about two “New Year’s resolutions” that you will share tomorrow on our group Facebook page.
Also for today, please invite any of your friends and family to join our group. I want everyone to have the chance to experience the amazing energy that this group shares with one another. This is still a private group so you just have to request to be added.
I will post to this site throughout the 40 day challenge as well as to Facebook. I look forward to participating in this journey with you and cannot wait to see and hear about the amazing changes and experiences you create for yourselves.
WHO: YOU
WHAT: 40-DAY RESOLUTION CHALLENGE
WHEN: MONDAY, DECEMBER 7, 2015 – FRIDAY, JANUARY 15TH, 2016
WHERE: ANYWHERE AND EVERYWHERE…AND THROUGH THIS SITE, EMAILS AND FACEBOOK
WHY: Many of you were part of the 21-day challenge and you will see some similarities as well as some new components added to this 40-day experience. I’m hoping that this challenge will be even more impactful in creating, sustaining, and maintaining a healthy lifestyle.
We will officially begin on Monday, December 7th, 2015. My reason for starting this challenge in early December is to help everyone power through the holiday season with an awesome support system and lots of ideas/suggestions/motivation to create positive changes in your life.
The tradition of making new year’s resolutions has always seemed odd to me in that we wait for this one magical day at the end of the year to try to wipe the slate clean and start over with healthier habits or choices. I fully believe that every day is a chance to have a “Day One” and we don’t have to wait for a day on the calendar. If we keep waiting for the “right time” to establish change, that right time will likely never come.
For today…please think about two “New Year’s resolutions” that you will share tomorrow on our group Facebook page.
Also for today, please invite any of your friends and family to join our group. I want everyone to have the chance to experience the amazing energy that this group shares with one another. This is still a private group so you just have to request to be added.
I will post to this site throughout the 40 day challenge as well as to Facebook. I look forward to participating in this journey with you and cannot wait to see and hear about the amazing changes and experiences you create for yourselves.
The Muscle Fiber Lesson
There are two types of skeletal muscle fibers -- fast twitch and slow twitch. Fast twitch muscle fibers are recruited for powerful bursts of activity (like sprinting). Slow twitch help us with endurance exercise (long-distance running). We have both muscle fiber types but depending on your exercise preference and even your genetic makeup, you have likely trained or conditioned your slow or fast twitch to be the more dominant muscle fiber type.
I realized a few years ago that I am a fast-twitch muscle fiber kinda gal. Growing up and through my early 30’s, I played soccer and basketball (see throw back picture), both sports that require quick bursts of energy -- sprinting, jumping, shuffling, diving, lunging…followed by more moderate movement. In recent years, I have become an interval enthusiast. Set my timer and go hard. Squat, lunge, burpee. Get ’em done. 30 seconds. Rest. Do them again. And again. And again. My body responds well to this type of challenge and I will choose 30-45 minutes of interval training over an hour or more of running any day of the week.
But now here we are, beginning our 40-day Resolution Challenge and I’m realizing that this time frame looks more like a marathon than a sprint. This challenge is almost double the length of our November challenge. The first thing I thought of this morning, when reflecting on these next 5.5 weeks, is that I/we are all going to need to a have a long-distance runner’s mentality and attitude towards this experience. For the long haul, we are going to need a “slow-twitch-muscle-fiber mentality” to keep perspective and believe that we CAN and WILL make it through. Just like the finish line in a long-distance race, our end date, January 15th, is a long ways away from today. However, the reason we are doing this is to experience the journey, right? To watch and discover what we can do, physically, mentally, emotionally. We know that the finish line will be there and we know/ hope that when we cross it, we will have a sense of accomplishment and euphoria as well as other feelings and self-discovery that have yet to be uncovered.
In my semester-long yoga course, I teach a class that begins with this statement, translated from the Yoga Sutras of Patanjali:
“Practice becomes firmly grounded when well attended to for a long time, without break and in all earnestness.” (Yoga Sutra I-14). Patanjali, the sage who wrote the Sutras, expresses the importance of longevity, consistency and determination in one’s practice. Whether we practice yoga, run, lift weights, participate in this 40-day challenge or just experience daily life, we can ALL benefit from longevity, consistency and determination. To me this comes down to patience and trusting the process. Long term change takes time. It does not happen over night. We have to put in the time.
In 2015 we can get things fast if we want them. Text friends, click on same-day delivery, open our email in a second, microwave our dinner, etc. This is the fast-twitch muscle fiber mentality. We get the job done -- quick -- and it works for short-term, immediate needs. So now, big question: How do we train our fast-twitch minds to adapt a mentality of endurance? I’ll come back to my workouts. If I decided today that I want to run a 5K, .I would start with a short run. I would not go run the 5K today. It would be difficult and would recruit muscles that are de-conditioned. However, if I go out and run 1/2 mile and then walk, I could probably do it and feel successful and might even enjoy doing it again tomorrow or the next day. Over time those muscles will get stronger.
For long term, sustainable change, we must recognize that each day, we show up, we put in the time, we make small adjustments. and then we do it again the next day and again the next day. We recruit both sets of muscle fibers. We set small daily goals (plan a healthy meal, get a short walk in, go to bed 15 minutes earlier, meditate for 10 minutes) and acknowledge that we will do it again the next day, then the next and cumulatively we have the chance to build mental and physical endurance and strength to sustain these activities/habits.
If you struggle with day to day commitment, think about the long-term big picture. Think about your slow twitch muscles and envision the long race. If you can’t possibly fathom a 40-day commitment, then draw on your fast twitch muscles and sprint, by making small, short term goals that you can do today -- in this hour, this minute.
Think about your strengths, friends, and tap into those muscle fibers.
40 days is our marathon.
We will not run it one day. We will not run alone. We are running this together.
Fresh start FebYOUary Challenge
Holidays are over and we are well into 2016. Now it’s time for a fresh start. Some of us made resolutions through the holidays and stuck with them. Others made resolutions and kinda stuck with them. And some of us might have given up. No worries. This month we are focusing on fresh starts! After all, this is FebYOUary! This month is all about you.
This is your chance to hit the “reset” button on something in your life. Whether it’s needing to clean up your diet or your closets, change up your exercise routine or your attitude, get more sleep or more activity --
Today and every day this month we are going to have a fresh, new attitude about ourselves, our habits and our goals.
My challenges in November, December and January were mostly on Facebook. This time around I am offering these challenge through Facebook and my website. If you are not on Facebook, no problem. You can follow along here all month long. My commitment to you is that I will post multiple times throughout this month with challenges, tasks, and thoughts for the day. I will support you in your efforts to give yourself a fresh start. I will sometimes ask to post, share, reflect or take action. It’s up to you how much you want to get involved. You can email me your comments, accomplishments, goals to Maria. If you are a Facebook user, you can request to join the group: Fresh start FebYOUary Challenge.
All I ask is that we respect and support one another. This challenge group has become an amazing community and I’m excited to offer this new challenge for everyone. We will keep it simple and basic and attainable. I look forward to this leap year month and watching you all start fresh!
This is your chance to hit the “reset” button on something in your life. Whether it’s needing to clean up your diet or your closets, change up your exercise routine or your attitude, get more sleep or more activity --
Today and every day this month we are going to have a fresh, new attitude about ourselves, our habits and our goals.
My challenges in November, December and January were mostly on Facebook. This time around I am offering these challenge through Facebook and my website. If you are not on Facebook, no problem. You can follow along here all month long. My commitment to you is that I will post multiple times throughout this month with challenges, tasks, and thoughts for the day. I will support you in your efforts to give yourself a fresh start. I will sometimes ask to post, share, reflect or take action. It’s up to you how much you want to get involved. You can email me your comments, accomplishments, goals to Maria. If you are a Facebook user, you can request to join the group: Fresh start FebYOUary Challenge.
All I ask is that we respect and support one another. This challenge group has become an amazing community and I’m excited to offer this new challenge for everyone. We will keep it simple and basic and attainable. I look forward to this leap year month and watching you all start fresh!
Day One – FebYOUary Challenge
Day 1.
Welcome to the Fresh start FebYOUary challenge.
Today is all about getting started. I invite you to take a moment or two today to reflect on something in your life that could maybe use a new perspective. Maybe it’s something you need to let go of…maybe it’s something that you’d like to change…maybe it’s something that you already do but could possibly modify/tweak to feel even better.
We are going to be focusing on fresh starts this month. Yes, you’ll be hearing about Day one again….and “beginner’s mind”….and other thoughts about hitting the reset button on something in our lives.
Today is just time to reflect and get ready for new beginnings. It’s a leap year month so we have 29 days together.
Invite your friends to join the group. I want to grow this group and keep building this amazing community. Any questions, post them here or send me a message.
Have an awesome first day.
Can’t wait to share this month with you! -- Maria
Welcome to the Fresh start FebYOUary challenge.
Today is all about getting started. I invite you to take a moment or two today to reflect on something in your life that could maybe use a new perspective. Maybe it’s something you need to let go of…maybe it’s something that you’d like to change…maybe it’s something that you already do but could possibly modify/tweak to feel even better.
We are going to be focusing on fresh starts this month. Yes, you’ll be hearing about Day one again….and “beginner’s mind”….and other thoughts about hitting the reset button on something in our lives.
Today is just time to reflect and get ready for new beginnings. It’s a leap year month so we have 29 days together.
Invite your friends to join the group. I want to grow this group and keep building this amazing community. Any questions, post them here or send me a message.
Have an awesome first day.
Can’t wait to share this month with you! -- Maria
Day 3 – Finding Simplicity
Day 3.
“Year by year the complexities of this spinning world grow more bewildering and so each year we need all the more to seek peace and comfort in the joyful simplicities.” – Woman’s Home Companion, Dec, 1935
This quote is from a book that I’m reading this year called “Simple Abundance” (by Sarah Ban Breathnach) and each day there is a quote with some related observations. I read this to my Yoga Party guests this weekend, in my yoga classes this week, and I find my mind wandering back to it throughout the day.
Isn’t it interesting that this quote is from 1935? Here we are 81 years later!…and many of us are still struggling with a spinning world, busy schedules and a desire to find simplicity. The author goes on to talk about how we have moments of celebration and joy throughout our lives, such as birthdays, job promotions, weddings. But day to day there are also lots of mundane tasks to accomplish…dishes, laundry, work, etc.
The challenge is to find and embrace the joy in the simple things…. “discovering diminutive delights that bring us peace and pleasure.”
This phrase resonates with me because it reminds me of all the discussions we have had regarding awareness and presence.
With this month’s theme of “starting fresh”, your task for today and tomorrow is to think about and identify THREE simple things that bring you peace and pleasure.
Seek out the small things…whether it is the smell of coffee brewing in the morning, a quiet 30 minutes in the middle of the day, the sounds of the children playing in the street across the neighborhood, the soft, reliable hum of the refrigerator, catching up for a few minutes with a friend on the phone.
In this “spinning” world, isn’t it so easy to just go through the motions and let life pass us by? I am hoping that with this FebYOUary challenge, we all have the chance to hit the pause or reset button….embrace things that bring you joy and peace and maybe try something new…even if it’s just a new attitude or perspective.
I invite you to either share these three things or maybe write them down somewhere at home. We will build on these three things over the coming days. For now…please just sit with this idea for a bit and make note of them.
“Year by year the complexities of this spinning world grow more bewildering and so each year we need all the more to seek peace and comfort in the joyful simplicities.” – Woman’s Home Companion, Dec, 1935
This quote is from a book that I’m reading this year called “Simple Abundance” (by Sarah Ban Breathnach) and each day there is a quote with some related observations. I read this to my Yoga Party guests this weekend, in my yoga classes this week, and I find my mind wandering back to it throughout the day.
Isn’t it interesting that this quote is from 1935? Here we are 81 years later!…and many of us are still struggling with a spinning world, busy schedules and a desire to find simplicity. The author goes on to talk about how we have moments of celebration and joy throughout our lives, such as birthdays, job promotions, weddings. But day to day there are also lots of mundane tasks to accomplish…dishes, laundry, work, etc.
The challenge is to find and embrace the joy in the simple things…. “discovering diminutive delights that bring us peace and pleasure.”
This phrase resonates with me because it reminds me of all the discussions we have had regarding awareness and presence.
With this month’s theme of “starting fresh”, your task for today and tomorrow is to think about and identify THREE simple things that bring you peace and pleasure.
Seek out the small things…whether it is the smell of coffee brewing in the morning, a quiet 30 minutes in the middle of the day, the sounds of the children playing in the street across the neighborhood, the soft, reliable hum of the refrigerator, catching up for a few minutes with a friend on the phone.
In this “spinning” world, isn’t it so easy to just go through the motions and let life pass us by? I am hoping that with this FebYOUary challenge, we all have the chance to hit the pause or reset button….embrace things that bring you joy and peace and maybe try something new…even if it’s just a new attitude or perspective.
I invite you to either share these three things or maybe write them down somewhere at home. We will build on these three things over the coming days. For now…please just sit with this idea for a bit and make note of them.
Day 5 – Letting go.
Thanks to everyone who is reading and following along with our challenge posts. Whether you publicly contribute (on Facebook) or participate from a distance, I appreciate all of you who choose to follow along and be a part of this group.
Today and this weekend, our focus is shifting to the idea of letting go. Yes, when we hear the phrase: “Let it go,” of course many of us think of Elsa belting out her song from her Frozen ice castle. But in addition to that memorable tune, I also think about the words I say to my yoga students all of the time:
Today and this weekend, our focus is shifting to the idea of letting go. Yes, when we hear the phrase: “Let it go,” of course many of us think of Elsa belting out her song from her Frozen ice castle. But in addition to that memorable tune, I also think about the words I say to my yoga students all of the time:
“Let go of what is not serving you, and tune in to what is working for you.
Let go of tension or effort somewhere in the body,
whether it’s relaxing your breath or your shoulders…
or quieting your mind….and then focus on the energy
that is working for you…or that is needed in order to hold that pose.”
Let go of tension or effort somewhere in the body,
whether it’s relaxing your breath or your shoulders…
or quieting your mind….and then focus on the energy
that is working for you…or that is needed in order to hold that pose.”
I think these words can apply to our lives off the mat as well. When we find ourselves in challenging or stressful situations, what can we let go of? Are we putting energy towards something that is not serving us? Could we redirect that energy towards something else that is better for us?
Another way to looking at this is saying no to the stuff that doesn’t enhance or enrich our lives and saying yes to the stuff that does. Of course I don’t mean if you are unhappy at your job you just say “no” and leave. But….are there aspects of that job that you could pull back from and aspects to which you could dedicate more productive energy?
A different example….A few years ago I realized that running in races and triathlons was really not fun for me anymore. I didn’t like the pressure I put on myself for that one run or event, and I didn’t like the competition that I felt…the unrealistic expectations that I set. No matter what I did to try and let go of the competitive aspect, I just couldn’t. I made a conscious choice to not run races anymore…or at least to take a break. When I let go of that pressure, I felt relief. Instead of exercising with a goal of being even faster than last time, I went back to exercising with the goal of just staying in really good shape, for me. Now…. I have a ton of friends who feel quite the opposite and love having the goal of a race, something to train for, and I admire them for that. Maybe someday I will get back to participating…. but for me, letting go of that pressure was and is really, really healthy.
As we approach this month with a “fresh start”, please take some moments to think about where and how you spend your energy. What is serving you and what is not? For now, let’s just be reflective. If you feel like jotting down some notes about this or sharing it, fantastic. If you prefer to just reflect and keep these ideas to yourself, also fantastic.
Remember that the intention of this challenge is to help YOU have a fresh start attitude so that you can achieve your goal(s) and change/adjust your habits, whatever they may be.
Another way to looking at this is saying no to the stuff that doesn’t enhance or enrich our lives and saying yes to the stuff that does. Of course I don’t mean if you are unhappy at your job you just say “no” and leave. But….are there aspects of that job that you could pull back from and aspects to which you could dedicate more productive energy?
A different example….A few years ago I realized that running in races and triathlons was really not fun for me anymore. I didn’t like the pressure I put on myself for that one run or event, and I didn’t like the competition that I felt…the unrealistic expectations that I set. No matter what I did to try and let go of the competitive aspect, I just couldn’t. I made a conscious choice to not run races anymore…or at least to take a break. When I let go of that pressure, I felt relief. Instead of exercising with a goal of being even faster than last time, I went back to exercising with the goal of just staying in really good shape, for me. Now…. I have a ton of friends who feel quite the opposite and love having the goal of a race, something to train for, and I admire them for that. Maybe someday I will get back to participating…. but for me, letting go of that pressure was and is really, really healthy.
As we approach this month with a “fresh start”, please take some moments to think about where and how you spend your energy. What is serving you and what is not? For now, let’s just be reflective. If you feel like jotting down some notes about this or sharing it, fantastic. If you prefer to just reflect and keep these ideas to yourself, also fantastic.
Remember that the intention of this challenge is to help YOU have a fresh start attitude so that you can achieve your goal(s) and change/adjust your habits, whatever they may be.
Aparigraha and Letting Go
Day 9.
Happy Monday everyone!
I’m keeping this theme of “letting go” for a few more days as we move into this second week of February. Thanks to everyone who has been sharing, posting ideas and reading along. My hope for all of us whether you post or not is that we continue to establish awareness of some of these ideas and hopefully take some time to reflect during your day.
Our lives get so so busy and if these challenges can help you to press “pause” on your day and think, find stillness and reflect…then maybe we will have a chance to breathe with awareness, move with intention, and practice presence.
As I continue to teach “letting go” in my classes this week, I’ve introduced another yoga principle…that of “aparigraha.” Aparigraha is interpreted as non-greed, non-hoarding, and/or non-covetousness.
I posted about this concept a year ago and I’m re-sharing the link and the ideas because I never had the chance to share this in our challenge group.
The link below is a great short article about aparigraha and how it can relate to life and to yoga on the mat.
My favorite quote from this blog is the following:
Happy Monday everyone!
I’m keeping this theme of “letting go” for a few more days as we move into this second week of February. Thanks to everyone who has been sharing, posting ideas and reading along. My hope for all of us whether you post or not is that we continue to establish awareness of some of these ideas and hopefully take some time to reflect during your day.
Our lives get so so busy and if these challenges can help you to press “pause” on your day and think, find stillness and reflect…then maybe we will have a chance to breathe with awareness, move with intention, and practice presence.
As I continue to teach “letting go” in my classes this week, I’ve introduced another yoga principle…that of “aparigraha.” Aparigraha is interpreted as non-greed, non-hoarding, and/or non-covetousness.
I posted about this concept a year ago and I’m re-sharing the link and the ideas because I never had the chance to share this in our challenge group.
The link below is a great short article about aparigraha and how it can relate to life and to yoga on the mat.
My favorite quote from this blog is the following:
"Practicing aparigraha helps us better discover the brilliance and divinity within our own selves so that we would never look at someone else and do anything other than root for them.”
I LOVE this idea and I would LOVE for all of you to think about this at some point today or tomorrow. When we let go of what is not serving us…and tune in to what is working for us….we have the chance to recognize all that we are capable of…all the good in us…all the ability that we have. And when we see that light in ourselves….we can do nothing else than look at others and have that same admiration and hope for them as well.
I’ll check back with you on Thursday. Have a lovely afternoon.
As always..I welcome comments/feedback/thoughts/shares…and I also welcome silence.
xoxox
Maria
I LOVE this idea and I would LOVE for all of you to think about this at some point today or tomorrow. When we let go of what is not serving us…and tune in to what is working for us….we have the chance to recognize all that we are capable of…all the good in us…all the ability that we have. And when we see that light in ourselves….we can do nothing else than look at others and have that same admiration and hope for them as well.
I’ll check back with you on Thursday. Have a lovely afternoon.
As always..I welcome comments/feedback/thoughts/shares…and I also welcome silence.
xoxox
Maria
Day 14 of our FebYOUary Challenge
Day 14. Happy Valentine’s Day.
Simplicity.
Finding joy.
Letting go.
These have been our themes so far these past two weeks.
Looking at those 5 words written out above, they seem so simple and basic, yet sometimes the easiest concepts can be the hardest to incorporate. I hope that over the past 14 days, you have had a chance to reflect on and practice one (or two or three) of these simple ideas. I have enjoyed reading your posts and also hearing from many of you privately that you have been following along and trying to incorporate these simple acts into your daily lives.
Eating a balanced diet.
Exercising.
Getting sleep.
These are also simple concepts but how many of us struggle with any or all of these at any given time in our lives? We know these three actions are good for us but often our priorities are shifted away from self-care and our physical and mental health take a back seat to other responsibilities.
This FebYOUary challenge focuses on a personal reset….going back to the basics of what is good for us, both mentally and physically.
For the next two weeks we are going to focus on these basic wellness concepts. Eating right. Getting movement. Sleeping. And we will do this within the framework of:
Simplicity. Finding joy. Letting go.
The picture I posted here is something I saw elsewhere on Facebook today and I thought it was a nice reminder, especially on Valentine’s Day, to practice self-love. Everything we are talking about this month begins with YOU, YourSELF. In yoga, I teach my students about AHIMSA which means non-violence, in both our thoughts and our actions. Ahimsa starts with the self. We must treat ourselves well before we can treat others well.
Today we begin treating ourselves well by eating well.
Starting today, let’s bring some attention and awareness to healthy nutrition for our bodies. Awareness is the first step in creating any type of change. Maybe you could simplify your week by planning dinners for the next 5 days, so when 5:00 pm rolls around, you are prepared when everyone asks “What’s for dinner?” Perhaps you can choose one dessert that you plan on truly, completely enjoying today instead of adding a sweet after every meal. Maybe you can let go of an unhealthy snack and add in a piece of fruit or some cut up veggies.
You’ve heard it before and you’ll hear it again -- Small changes lead to greater change and even just one small difference can go a long way over time.
I will check in on Wednesday, Day 17. Feel free to post comments, observations and your experiences, especially relating to self-love and nutrition. Feel free to also simply observe and participate on your own.
Have a lovely evening. Thank you again for your participation.
xo
Maria
Simplicity.
Finding joy.
Letting go.
These have been our themes so far these past two weeks.
Looking at those 5 words written out above, they seem so simple and basic, yet sometimes the easiest concepts can be the hardest to incorporate. I hope that over the past 14 days, you have had a chance to reflect on and practice one (or two or three) of these simple ideas. I have enjoyed reading your posts and also hearing from many of you privately that you have been following along and trying to incorporate these simple acts into your daily lives.
Eating a balanced diet.
Exercising.
Getting sleep.
These are also simple concepts but how many of us struggle with any or all of these at any given time in our lives? We know these three actions are good for us but often our priorities are shifted away from self-care and our physical and mental health take a back seat to other responsibilities.
This FebYOUary challenge focuses on a personal reset….going back to the basics of what is good for us, both mentally and physically.
For the next two weeks we are going to focus on these basic wellness concepts. Eating right. Getting movement. Sleeping. And we will do this within the framework of:
Simplicity. Finding joy. Letting go.
The picture I posted here is something I saw elsewhere on Facebook today and I thought it was a nice reminder, especially on Valentine’s Day, to practice self-love. Everything we are talking about this month begins with YOU, YourSELF. In yoga, I teach my students about AHIMSA which means non-violence, in both our thoughts and our actions. Ahimsa starts with the self. We must treat ourselves well before we can treat others well.
Today we begin treating ourselves well by eating well.
Starting today, let’s bring some attention and awareness to healthy nutrition for our bodies. Awareness is the first step in creating any type of change. Maybe you could simplify your week by planning dinners for the next 5 days, so when 5:00 pm rolls around, you are prepared when everyone asks “What’s for dinner?” Perhaps you can choose one dessert that you plan on truly, completely enjoying today instead of adding a sweet after every meal. Maybe you can let go of an unhealthy snack and add in a piece of fruit or some cut up veggies.
You’ve heard it before and you’ll hear it again -- Small changes lead to greater change and even just one small difference can go a long way over time.
I will check in on Wednesday, Day 17. Feel free to post comments, observations and your experiences, especially relating to self-love and nutrition. Feel free to also simply observe and participate on your own.
Have a lovely evening. Thank you again for your participation.
xo
Maria
Day 29 – FebYOUary Challenge
Happy Leap Day.
So here we are at the end of 29 days.
This challenge had a different feel than our previous ones, with less posts and more time for action/reflection.
Our major focus this past month was:
Simplicity.
Finding joy.
Letting go.
Such simple concepts but yet sometimes so hard to incorporate into our daily lives.
I hope as you move forward you can continue to look for opportunities to simplify, let go of what is not working for you and find joy in day to day activities, rituals. Something that i work on daily is remembering that there are many chances in a single day to do something…to affect positive change….whatever it is…big or small. This comes back to the Day One mindset…..realizing that there is a Day One in all of us.
Go for a walk, call a friend, take a short nap, enjoy a sweet treat, take a class you have been considering for a while, get to bed earlier, sleep in a few more minutes, drink more water….and the list could go on and on. These don’t all have to happen at once. We can try just one small change, one small action….just for today.
I often hear/overhear the phrase “next time” in my fitness profession and even just in daily living. . “I’ll work out with you next time.” “Next time I’ll go for a jog.” “Next time I’ll stop and visit my friend.” “I’ll try to eat better next time.” This past weekend I was texting with a friend about this concept and she observed “What if next time is today?” So true, right?
What if instead of waiting to simplify, let go, create some balance and find joy “next time,” we start today?
As we take a short break before our March challenge, I want to leave you with this idea….”next time is today.”
Instead of putting off those small changes, efforts, actions for another day, let today be your next time.
Try it tomorrow, the next day and see what happens.
And know that “next time” we start our challenge group, it will be March 10th! Be ready for March Madness! Gonna be fun!
Thank you for your participation, enthusiasm, support and teamwork throughout all of these challenges. I’m incredibly grateful to know all of you (either in real life or virtually!)
Look for some heads up posts coming in the next week about March Madness.
March “MOVE IT” Madness
From March 10 – March 31, 2016, we are going to experience our own version of “March Madness.” This 21-day challenge is for everyone and anyone who is ready to be challenged physically (and mentally too). Whether you already have a good workout routine, or you need motivation to get up and move, we are going to work hard for 3 weeks to get on track and stay on track regarding physical movement.
We will start Thursday, March 10th so if you are interested, get ready. Start thinking about some workout goals. I’m going to post every day for this one gang so I’m looking for friends who are just as interested and committed in giving three weeks to getting exercise into your daily routines. Tell your friends, dust of your sneakers, unroll that yoga mat and fill up your water bottles. This is going to be fun!
We will start Thursday, March 10th so if you are interested, get ready. Start thinking about some workout goals. I’m going to post every day for this one gang so I’m looking for friends who are just as interested and committed in giving three weeks to getting exercise into your daily routines. Tell your friends, dust of your sneakers, unroll that yoga mat and fill up your water bottles. This is going to be fun!
Day ONE – March MOVE IT Madness
Day ONE.
Here we go gang.
21 March days of movement and motivation start today.
Keeping it simple for day one.
Move your body intentionally for 30 minutes today…that means 30 minutes of walking, jogging, running, swimming, dancing, biking, hiking, lifting, etc.
Something that gets your heart rate up from resting.
30 minutes. One half of an hour. You can do that.
AND
Hydrate with at least eight 8 oz glasses of water.
Email me or post on our facebook group page afterwards stating what you did and that you got your water. No need to elaborate. Just commit to writing down what you did. That’s all.
You can do this.
Have a great Day One!
Here we go gang.
21 March days of movement and motivation start today.
Keeping it simple for day one.
Move your body intentionally for 30 minutes today…that means 30 minutes of walking, jogging, running, swimming, dancing, biking, hiking, lifting, etc.
Something that gets your heart rate up from resting.
30 minutes. One half of an hour. You can do that.
AND
Hydrate with at least eight 8 oz glasses of water.
Email me or post on our facebook group page afterwards stating what you did and that you got your water. No need to elaborate. Just commit to writing down what you did. That’s all.
You can do this.
Have a great Day One!
Day Two – March MOVE IT Madness
Day 2.
Awesome first day everyone.
Loved reading your posts about what you did yesterday. No worries if today is the day you are starting this challenge…even though it’s day 2 on the calendar of this challenge, we have a chance to experience Day One every day!
Today’s challenge task is similar to yesterday’s with one addition.
30 minutes of movement, 64 oz of water AND 1 minute of plank.
What?! One minute of plank?
Yes. One minute. We are going for it friends!
Awesome first day everyone.
Loved reading your posts about what you did yesterday. No worries if today is the day you are starting this challenge…even though it’s day 2 on the calendar of this challenge, we have a chance to experience Day One every day!
Today’s challenge task is similar to yesterday’s with one addition.
30 minutes of movement, 64 oz of water AND 1 minute of plank.
What?! One minute of plank?
Yes. One minute. We are going for it friends!
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Just like your 30 minutes of movement, you can break up your plank into smaller, doable pieces. Try 20 seconds and then rest. Then 20 more, then 20 more.
The pics here show 4 variations with a few alignment cues.
We are in this together!
Get your workout in, do your plank, drink your water, write a quick post and have a FABULOUS Friday!
The pics here show 4 variations with a few alignment cues.
We are in this together!
Get your workout in, do your plank, drink your water, write a quick post and have a FABULOUS Friday!
Music
Good websites for 32-count music
I have a lot of music. I probably have two CD cases filled with aerobics music at every speed. Do I use it all? No way. I like having current music available for my classes, so over the years, my favorite CD’s and playlists have changed. Right now I have probably 5 favorite CD’s and 5-7 downloads on my iPod. Good music services offer CD or MP3 download options. Some mix the original artists’ music and others are covers of the original songs. Here is a list of my favorite music sites:
www.32mix.com
www.johnsines.com
www.yesfitnessmusic.com
www.powermusic.com
www.dynamixmusic.com
www.32mix.com
www.johnsines.com
www.yesfitnessmusic.com
www.powermusic.com
www.dynamixmusic.com
Yogaflow Playlist
July Playlist – 56 minutes long
Moments – One Direction
Guardian – Alanis Morisette
Beauty in the World – Macy Gray
My Love is Real – Divine Fits
All the Same to Me – Anya Marina
Shuffle – Bombay Bicycle Club
Call Me Maybe – Carly Rae Jepsen
Good Time – Owl City and Carly Rae Jepsen
We Were Made for This – Train
Somebody That I Used to Know – Gotye
Hey World – Michael Franti and Spearhead
To the Sea – Jack Johnson
Two Coins – Dispatch
Keep Breathing – Ingrid Michelson
Breathe Me – Sia
Moments – One Direction
Guardian – Alanis Morisette
Beauty in the World – Macy Gray
My Love is Real – Divine Fits
All the Same to Me – Anya Marina
Shuffle – Bombay Bicycle Club
Call Me Maybe – Carly Rae Jepsen
Good Time – Owl City and Carly Rae Jepsen
We Were Made for This – Train
Somebody That I Used to Know – Gotye
Hey World – Michael Franti and Spearhead
To the Sea – Jack Johnson
Two Coins – Dispatch
Keep Breathing – Ingrid Michelson
Breathe Me – Sia
Savasana Songs
If you take any of my classes, you know these are my go-to songs for the end of a yoga or exercise class… great for chilling and relaxing.
Breathe Me – SiaI Go to Sleep – Sia
Fields of Gold – Eva Cassidy
You Take My Breath Away – Eva Cassidy
Over the Rainbow – Eva Cassidy
Light as a Feather – Norah Jones
Breathe – Alexi Murdoch
Love and Some Verses – Iron and Wine
Keep Breathing – Ingrid Michaelson
Om – Soulfood
Warm Whispers – Missy Higgins
American Honey – Lady Antebellum
Shadowfeet – Brooke Fraser
Hide and Seek – Imogen Heap
Breathe Me – SiaI Go to Sleep – Sia
Fields of Gold – Eva Cassidy
You Take My Breath Away – Eva Cassidy
Over the Rainbow – Eva Cassidy
Light as a Feather – Norah Jones
Breathe – Alexi Murdoch
Love and Some Verses – Iron and Wine
Keep Breathing – Ingrid Michaelson
Om – Soulfood
Warm Whispers – Missy Higgins
American Honey – Lady Antebellum
Shadowfeet – Brooke Fraser
Hide and Seek – Imogen Heap
Philosophy
Sunshine and Rain 2012
I always have a plan for my yoga class…usually an anatomical focus or a specific sequence that I want to explore. I try also to link that focus to a less tangible theme….such as contentment, acceptance, love, etc.
Tonight, driving to yoga, I had no theme. In fact, I had no focus. I was completely lost in self-thought…and it was mostly self-judging.
Of course these thoughts usually have a catalyst and that could be any of a number of things from the past week…. my one year old broke his arm and is in a cast for the next 5 weeks, my 5 year old has cavities, my kids were all crying when I left to teach because they didn’t want me to go. Take all of these thoughts at one time during a quiet drive and it can be a very negative experience.
And then it started to rain. Like little taps on my shoulder, the drops hit my window interrupting my self-criticizing stupor, telling me to pay attention….not just to my driving but to what was and is going on around me. The thing though that made me really take notice was the shining sun. It was a summertime sun shower. Sunshine and rain. At the same time. There was my theme…right in front of me. Opposing events, emotions, feelings, can and do exist at the same time. It can rain while the sun is out.
In a physical yoga practice, there are many opportunities to experience this duality of emotions and feelings. Relaxation can coexist with exertion when we focus on the breath in and the breath out. Even in a super-challenging posture, we can find calmness by releasing tension from somewhere in the body. In Mountain pose, we press down into our feet and “grow roots,” but we also lift up through the spine and through the crown of the head. In any of these situations, two or more opposing feelings arise and we figure out a way to deal with them. We breathe, we release, we acknowledge, we accept.
So I had my theme….but tonight my personal yoga practice began before I even stepped on my mat. It started in the car when I saw that rain and had to squint from the glare of the sun. As I drove down route 40, I thought about my one year’s old cheesy grin he gave me as I took a picture of him with his Carolina blue cast. He was totally being silly, even though he had experienced pain. My 5 year old was bummed about his cavities but he was also really excited about watching his favorite movie during his next dentist appointment. I realized that my kids cry when I leave because they love me a lot. (and evidently their tears dry up as soon as i leave the driveway according to my very capable and wonderful husband who lets them watch cartoons as a treat when mommy is gone to teach!) This is life, right? Sometimes it’s complex and sometimes it’s simple.
So we breathe in and breathe out, whether we are on the yoga mat or off and maybe somewhere between the good and bad, the joy, the pain, the sun and rain, we might just see the rainbow.
2013…Here We Go
I don’t usually make New Year’s resolutions. If I’m going to make a change or resolve to do something, I’ll just try do it…that day, the next day…but I usually won’t wait for January 1. But this year I’m attempting a resolution. Or maybe instead of a resolution, let’s call it an intention. My intention is to post something here on this website every day for this year. Sounds simple but it’s something that I have found challenging. I figure if I put it here, then I have a good chance of sticking to it. I have been slowly building this site over the past few months and now it’s time to make a commitment….
So here we go….
(Note: This counts as my first post!)
So here we go….
(Note: This counts as my first post!)
Everyone has a Day One
One of my most dedicated boot camp participants cried the first day she came to work out with me. She didn’t cry from the pain of the workout. We hadn’t even warmed up yet. She had just walked over to the basketball court where we were meeting for our first session and she was nervous, intimidated and scared…and she started to cry.
Despite my words of encouragement, she turned and walked away. After a few minutes, and another pep talk from a friend, she came back to the court and joined in.
I think about that moment a lot. I know that she does too. It affirmed for me something that I say to so many of my new students…”Everyone has a Day One.” The first time we walk, first time we go to school, first time we ride a bike. The list could go on and on. The first time we do anything is Day One. Sometimes it’s exciting, sometimes it’s scary; maybe a little bit of both.
As kids, I think we have an easier time accepting new challenges. I don’t remember learning to walk, but from watching my own children, I have observed the incredible amount of patience and perseverance it takes to eventually stand on two feet and move forward. Of course there were tears and bumps along the way, but eventually, they figured it out. We all did. None of us would walk if we tried it once, fell down and said, “Well…that didn’t work out. I guess I’ll give up.”
Somewhere though, along the way from childhood to adulthood, we sometimes forget that Day One can be a struggle. I can think of a perfect example from my own life when I attempted skiing for the first time in college. I was an athlete and used to being pretty good at most sports I tried. Then I went skiing and spent the majority of the day falling down the mountain. I was frustrated, intimidated by little 5 year olds who went flying past me, and definitely not happy. My body and my ego were bruised. I wish I could say that I got up the next day and tried again, and then the next day too, but Day One was really difficult (and expensive) and I didn’t ski again for years.
The first time I tried yoga was an entirely different experience. I took a small class at a very small ladies-only gym. As we moved through the poses, it was a new experience, yet very familiar to me. From years of sports, I was very fond of stretching, and yoga just felt good and right for my body. There was still struggle but just like the child learning to walk, I had a desire to learn and get better. Fifteen years later, it’s hard to remember my life without yoga and I’m very grateful for that Day One.
I keep these two experiences in mind when I walk into the gym, or onto the field, to teach a class. As an instructor, it is so important to remember that everyone has walked into my class for the first time at some point. Even my dedicated students who show up week after week, had a first day. So whether it’s a trained athlete trying yoga for the first time, or somebody brand new to group exercise, it’s my job and desire to make that person feel successful in some way so that their Day One is a good one. I want them to want a Day Two or at least be willing to try a Day Two!
Today I write this post for two audiences. For instructors, I want you to think about the struggle it is for some people to just get to the gym and then to walk through the doors of a studio. Learn your students' names and make them feel welcome and safe throughout the class, choosing inclusive and positive words. Give those new students some attainable goals throughout class by offering modifications to decrease or increase intensity. Let them know that everyone has a Day One and you are there to guide them through it.
For students, let’s remember the lessons of childhood. We all stumble, fall, cry. We also learn, move forward and celebrate. While it can be intimidating to try a new class, every person in that class was in your shoes on their Day One. You can do it too. And if you really don’t like that Day One (skiing!), find a new one (yoga!). Perhaps look for that experience that makes you excited and a little scared at the same time. Just like my friend who cried on the first day of boot camp, you can make it through the first class and then the next time you show up, you’re a “regular.” It may still be difficult, but have patience. You will learn and you will realize that while you are training your body, you are also training your mind to believe in yourself.
You have to start somewhere. There has to be a first day. Everyone has a Day One.
**One last note: I’m happy to report that my dear friend and bootcamper no longer cries before class…only after the very hard workouts and multiple rounds of wind sprints!
Despite my words of encouragement, she turned and walked away. After a few minutes, and another pep talk from a friend, she came back to the court and joined in.
I think about that moment a lot. I know that she does too. It affirmed for me something that I say to so many of my new students…”Everyone has a Day One.” The first time we walk, first time we go to school, first time we ride a bike. The list could go on and on. The first time we do anything is Day One. Sometimes it’s exciting, sometimes it’s scary; maybe a little bit of both.
As kids, I think we have an easier time accepting new challenges. I don’t remember learning to walk, but from watching my own children, I have observed the incredible amount of patience and perseverance it takes to eventually stand on two feet and move forward. Of course there were tears and bumps along the way, but eventually, they figured it out. We all did. None of us would walk if we tried it once, fell down and said, “Well…that didn’t work out. I guess I’ll give up.”
Somewhere though, along the way from childhood to adulthood, we sometimes forget that Day One can be a struggle. I can think of a perfect example from my own life when I attempted skiing for the first time in college. I was an athlete and used to being pretty good at most sports I tried. Then I went skiing and spent the majority of the day falling down the mountain. I was frustrated, intimidated by little 5 year olds who went flying past me, and definitely not happy. My body and my ego were bruised. I wish I could say that I got up the next day and tried again, and then the next day too, but Day One was really difficult (and expensive) and I didn’t ski again for years.
The first time I tried yoga was an entirely different experience. I took a small class at a very small ladies-only gym. As we moved through the poses, it was a new experience, yet very familiar to me. From years of sports, I was very fond of stretching, and yoga just felt good and right for my body. There was still struggle but just like the child learning to walk, I had a desire to learn and get better. Fifteen years later, it’s hard to remember my life without yoga and I’m very grateful for that Day One.
I keep these two experiences in mind when I walk into the gym, or onto the field, to teach a class. As an instructor, it is so important to remember that everyone has walked into my class for the first time at some point. Even my dedicated students who show up week after week, had a first day. So whether it’s a trained athlete trying yoga for the first time, or somebody brand new to group exercise, it’s my job and desire to make that person feel successful in some way so that their Day One is a good one. I want them to want a Day Two or at least be willing to try a Day Two!
Today I write this post for two audiences. For instructors, I want you to think about the struggle it is for some people to just get to the gym and then to walk through the doors of a studio. Learn your students' names and make them feel welcome and safe throughout the class, choosing inclusive and positive words. Give those new students some attainable goals throughout class by offering modifications to decrease or increase intensity. Let them know that everyone has a Day One and you are there to guide them through it.
For students, let’s remember the lessons of childhood. We all stumble, fall, cry. We also learn, move forward and celebrate. While it can be intimidating to try a new class, every person in that class was in your shoes on their Day One. You can do it too. And if you really don’t like that Day One (skiing!), find a new one (yoga!). Perhaps look for that experience that makes you excited and a little scared at the same time. Just like my friend who cried on the first day of boot camp, you can make it through the first class and then the next time you show up, you’re a “regular.” It may still be difficult, but have patience. You will learn and you will realize that while you are training your body, you are also training your mind to believe in yourself.
You have to start somewhere. There has to be a first day. Everyone has a Day One.
**One last note: I’m happy to report that my dear friend and bootcamper no longer cries before class…only after the very hard workouts and multiple rounds of wind sprints!
Find the One Thing…
The alarm on my phone goes off at 5:15 am. Snooze. Rings again. Snooze. Second alarm. 5:29 am. One more moment in bed. In the next moment, mind and body have a little battle. It is cold and dark. Body wants to stay in bed.
Mind says one thing: “There are people waiting for you.”I get out of bed.
This is how it goes every Monday, Wednesday and Friday morning. Boot camp starts at
6 am and there are people waiting for me, counting on me to be there. Some days, depending on the week or time of year, there could be 2 people or 15. It doesn’t matter if it’s one person. Just knowing that one person is waking up, getting out of bed, and expecting to meet me at 6 am is some days the single motivating factor for me to roll out of bed and work out before the sun comes up.
Of course I could list probably ten more reasons that I work out. I’m motivated to stay fit for myself, my family. I like the way I feel and look when I exercise. I feel strong, confident, inside and out. It’s fun and challenging. All of these are fantastic motivators. Anyone who has a regular workout routine could create a list like this too. But on the flip side, don’t we also all have a list of reasons/excuses of why we can’t work out? Too tired. Too cold. Too hot. Too early. Too late. Too hungry. Too full. The list can go on and on. And that is why I have workout buddies. My workout buddies have proven to win out over all those other excuses almost 100% of the time. (Illness, sick kids, vacation are really the only excuses that trump my friends!)
Full disclosure time…I am financially compensated for my efforts of getting out of bed and showing up. Those workout buddies do pay me. But that wasn’t always the case. I didn’t start charging a fee for boot camp until September of 2012 (and that was really only at the insistence of the buddies!) Prior to that, I led boot camp workouts for over a year without any payment. I didn’t want anyone to pay me. I just wanted friends to work out with me and realize that it is very possible to make time for exercise. My “payment” was having that extra layer of accountability in place to keep me going, to keep me getting up and moving my body.
Recognizing that everyone is different, today’s post is simply a way of sharing my motivation. People frequently ask me, “How do you do it?” How do I get up and work out? This is how. I have people who are counting on me. That’s it. Plain and simple. Even before I became a group exercise instructor, I used to take classes at gyms and I loved the fact that people were looking for me, “saving me a spot,” meeting me at the club for a class. As an instructor, I see students who come back week after week for that same sense of community, of “belonging.” They too are motivated by others and the camaraderie of working out in a group.
So maybe a workout buddy could work for you. Call a friend, grab a neighbor, get your dog, go for a walk. Or maybe you have a different motivator, something that trumps all other excuses. I see plenty of runners and bikers out on the roads and they are alone and maybe that is what works for them. Perhaps it’s the quiet, the time with their thoughts without any other sound than their breath that gets them out of the house and moving. Again, everyone has their reasons, their inspirations for exercise. The key is finding what that one thing is.
What is the one thing that will push you to roll out of bed, to get your sneakers on, to head to the gym instead of going straight home after work? When you find it, identify it, hold on to it, write it down somewhere so you can see it everyday. Let that one thing be more important than any other excuse that floats into your head. It’s okay if it takes time to find it. Hit the snooze button a few times, then get out of bed, off the couch, up from your chair and go!
Mind says one thing: “There are people waiting for you.”I get out of bed.
This is how it goes every Monday, Wednesday and Friday morning. Boot camp starts at
6 am and there are people waiting for me, counting on me to be there. Some days, depending on the week or time of year, there could be 2 people or 15. It doesn’t matter if it’s one person. Just knowing that one person is waking up, getting out of bed, and expecting to meet me at 6 am is some days the single motivating factor for me to roll out of bed and work out before the sun comes up.
Of course I could list probably ten more reasons that I work out. I’m motivated to stay fit for myself, my family. I like the way I feel and look when I exercise. I feel strong, confident, inside and out. It’s fun and challenging. All of these are fantastic motivators. Anyone who has a regular workout routine could create a list like this too. But on the flip side, don’t we also all have a list of reasons/excuses of why we can’t work out? Too tired. Too cold. Too hot. Too early. Too late. Too hungry. Too full. The list can go on and on. And that is why I have workout buddies. My workout buddies have proven to win out over all those other excuses almost 100% of the time. (Illness, sick kids, vacation are really the only excuses that trump my friends!)
Full disclosure time…I am financially compensated for my efforts of getting out of bed and showing up. Those workout buddies do pay me. But that wasn’t always the case. I didn’t start charging a fee for boot camp until September of 2012 (and that was really only at the insistence of the buddies!) Prior to that, I led boot camp workouts for over a year without any payment. I didn’t want anyone to pay me. I just wanted friends to work out with me and realize that it is very possible to make time for exercise. My “payment” was having that extra layer of accountability in place to keep me going, to keep me getting up and moving my body.
Recognizing that everyone is different, today’s post is simply a way of sharing my motivation. People frequently ask me, “How do you do it?” How do I get up and work out? This is how. I have people who are counting on me. That’s it. Plain and simple. Even before I became a group exercise instructor, I used to take classes at gyms and I loved the fact that people were looking for me, “saving me a spot,” meeting me at the club for a class. As an instructor, I see students who come back week after week for that same sense of community, of “belonging.” They too are motivated by others and the camaraderie of working out in a group.
So maybe a workout buddy could work for you. Call a friend, grab a neighbor, get your dog, go for a walk. Or maybe you have a different motivator, something that trumps all other excuses. I see plenty of runners and bikers out on the roads and they are alone and maybe that is what works for them. Perhaps it’s the quiet, the time with their thoughts without any other sound than their breath that gets them out of the house and moving. Again, everyone has their reasons, their inspirations for exercise. The key is finding what that one thing is.
What is the one thing that will push you to roll out of bed, to get your sneakers on, to head to the gym instead of going straight home after work? When you find it, identify it, hold on to it, write it down somewhere so you can see it everyday. Let that one thing be more important than any other excuse that floats into your head. It’s okay if it takes time to find it. Hit the snooze button a few times, then get out of bed, off the couch, up from your chair and go!
The Butterfly Effect
A + B + C = D
Awareness + Be Present + Change = Day One Mindset
We continue to practice awareness and being present….and now it’s time to look at “C.” Change.
Over the past week we have talked about change but now we a get a chance to really delve deeper into what change can look and feel like.
One of my favorite concepts related to change is the Butterfly Effect.
If you have taken a yoga class with me, there is a chance you have heard me talk about the Butterfly Effect. From mathematics and chaos theory, the butterfly effect is defined as: “the sensitive dependence on initial conditions in which a small change in one state can result in larger differences in a later state.” Simplifying this… a small change can lead to larger changes over time. The metaphor used to describe this effect is a butterfly flapping its wings. The butterfly flaps its wings and creates minor air disturbances that weeks later could affect a weather system and create a hurricane.
I love this image when I think about change for myself and when I encourage change in others. The butterfly effect shows us that we don’t have to get up and move a mountain each day. We can take small steps. Baby steps to create attainable change over time.
Here’s an example of how I physically incorporate the butterfly effect into a a class or my own workout. When holding a plank pose, there are subtle changes that we can make physically to help us stay in the position safely and feel stronger over time. We might focus on our hands and spread our fingers wide, pressing down through each finger pad. As we hold the pose, we can press down through those finger pads and draw energy up away from the floor and pull the strength of this pose out of the fingers and wrists and into our arms, shoulders and down into the rest of the body. Over time we can train our bodies to distribute the weight of this pose evenly across the whole body…but it starts with one tiny adjustment…spreading the fingers wide.
Small change leads to greater changes over time.
If we think about small changes…then challenging situations or seemingly overwhelming goals, can become less scary.
Another example:
Preparing dinner for my family every night, every week is very challenging. Of course I completely understand that every night we need to eat, and yet every week I feel under-prepared to handle this task. I’ve been a mom for 8 years now and this is one of my greatest weaknesses. Three nights out of the week we have sports or another extracurricular activity that keeps us out late. Admittedly, we do Subway or takeout one night and I “heat” food rather than cook food on at least one of the other late nights. Even on the nights that we are all home, it’s often 5 pm before I realize, “Oh no!….dinner!”….and I start pulling open the freezer, refrigerator, pantry doors with the hope of magically finding options in there.
So how do I try to use the butterfly effect to help make this gigantic challenge less scary, less overwhelming? One simple change is taking an hour on the weekend and planning a very simple menu for the week. I am not putting the pressure on myself to create a gourmet meal every night. I’m making one change that can potentially lead to greater positive effects. Taking an hour on Saturday to plan a menu for the upcoming week leads to a grocery list that I can use the next day for shopping. With a grocery list, my shopping is more focused and efficient. With a menu and groceries, I am ready to start the week and decrease my stress when it comes to dinner time. Tiny change can lead to greater change…not just physically (there is food on the table) but mentally too (Mama is not stressed out about feeding her family).
How can you flap your wings today?
As we begin to focus on change this week, keep in mind the butterfly effect. While we might not feel the effects immediately, the butterfly shows us the power of little changes. How can you flap your wings today? How can you make small changes today that could have a greater impact in a few days, weeks or months?
Keep up the great work everyone. We are building and creating healthier habits. This is a PROCESS. Trust and believe in the process. Flap your wings.
Motivation
How do you do it? How do you keep motivated? Where do you find the energy?
I hear these questions frequently….especially regarding exercise, teaching classes and my own workouts.
I think a lot about these questions and my own answer(s). How does anyone find the motivation to get up and move? To push ourselves physically and mentally.
I have been exercising and working out for pretty much my entire life. But believe you me, I have heard and used almost every excuse in the book for not working out. Too hot. Too cold. Too early. Too late. Too hungry. Too full. The list could go on and on and on. For every excuse though, there is also a reason, a motivator to workout. Get healthy. Lose weight. Run faster. Fit into a new pair of jeans. Look better. Feel better. The thing about motivation though is that it’s different for everyone. We are each different and unique and therefore our motivators are going to be different and unique.
For the past 4 years I have been getting up at 5:15 am to work out. (And now it’s actually 4:30 because of TRX!) I was NEVER, EVER, EVER a morning person or a morning exerciser until I started offering a free boot camp in my neighborhood for friends and neighbors who shared that they couldn’t find time to exercise, didn’t know what to do, didn’t want to join a gym, etc.
In the beginning, when the alarm would go off and disrupt my cozy slumber, it took every ounce of willpower to get up and out of my bed. My body wanted to stay but my mind willed me up and out. There were days when the sole reason I got up was that I knew other people were getting up at that exact time to meet me. On those dark, cold, sometimes rainy or icy mornings, the reason I was motivated to work out was that someone else was waiting for me, holding me accountable. That’s when I realized the value of workout buddies, not just for myself but for the other clients who were showing up. Sometimes whether we admit it or not, we will be more accountable to someone else than to ourselves. We each discovered that having a workout buddy kept us motivated to stick with our routine, created a sense of camaraderie and negated the list of excuses that easily could have held us back from exercising.
Workout buddies are one source of motivation, but there are infinite other ways to stay motivated. Some people might like to be alone when they work out. I know plenty of runners who love the solitude of the open road and the chance to be alone with their thoughts. My yoga friends love the quietness of their yoga practice and the incredible strength and length they feel afterwards in their muscles. My weightlifting friends are motivated by their next competition.
The thing is, we gotta each figure out our own motivation. We have to find the one thing that is going to push us, will us to work out, even when all those excuses start popping up and floating through our mind.
For me, I want to be strong, feel strong and stay strong -- physically, mentally and emotionally. There was once a time in my life when I didn’t know if I would ever walk again. A time when I was so sick that all I prayed for was to live. Though it was the biggest challenge of my life, it was also a blessing because I learned how incredibly strong the human body can be, both physically and mentally. When that alarm goes off and I make myself roll out of bed, I get up because I CAN. Because there was a time when I couldn’t get up. I couldn’t physically stand on my own legs. I don’t want to ever feel that sick or weak again. I get up now and I move my body because I’m alive and I can feel my breath and my muscles and I want to be strong and confident, inside and out.
Nobody can make you exercise or move your body. We each have our own reasons for wanting to work out. And we have our own inspirations to continue to work out. The key is finding what that one thing is. What is the one thing that will push you to roll out of bed, to get your sneakers on, to head to the gym instead of going straight home after work or school? When you find that one thing, identify it, hold on to it, write it down somewhere that you can see it everyday. Let that one thing be more important than any other excuse that floats into your head. It’s okay if it takes time to find it. Hit the snooze button a few times. Then get out of bed, off the couch, up from your chair and go!
Don’t Talk That Way About My Wife.
Two years ago, a friend of ours (let’s call him Matt) came over to borrow our bike pump. He and his wife (let’s call her Jane) were going to start biking as a way to get back into exercise. They dragged their bikes out of the garage and had flats in all the tires. We loaned the bike pump to them and they proceeded to inflate their tires in our driveway. As they talked about biking and going for a ride, Jane made a derogatory comment about her size, her weight gain and riding the bike. Without missing a beat, Matt looked up from the bike pump, stared her straight in the eye and said: “Don’t talk that way about my wife.”
A bunch of thoughts flew through my head as soon as I overheard Matt’s words.
First thought: “Awwwww….what a sweet, good husband.”
Second thought: “What an exceptional way to gently point out to someone how hard they are being on themselves.”
Third thought: “Isn’t it sad how easily and readily we can be hard on ourselves? Putting ourselves down and saying things that we would likely never say to a friend, family member or even a stranger.”
Would Jane ever walk up to her neighbor who was going to ride a bike and say “Your fat butt is not going to fit on that seat” ? My money is on NO. She would never ever say that in a million years to another human. So why could she say it so easily about herself?
Now in Jane’s defense, she was likely nervous and a little uncomfortable. Making fun of herself could’ve been the easier thing to do than to admit that she was anxious. And to her credit, she got on that bike, went for her ride, and that was the start of what eventually became a total body transformation for Jane. But what has always struck me about that encounter were her words and what her husband said to her. “Don’t talk that way about my wife.”
We, all of us, need to stop bullying ourselves. I hear women and men almost daily talk negatively about their bodies and minds. “I’m too fat to work out.” “I’m slower than you.” “I’ll never look like that.” “I’m disgusted by the scale.” I’m gross.” “I’m ugly.” “I’m not smart enough, thin enough, tall enough, fast enough, strong enough, etc." Fill in the blank. Just typing these insults makes me feel like crying. These are hurtful, unkind words, yet why can so many of us go there in our heads so easily? Again. . I would bet my house that none of you would say any of these words about your friends, your kids, your spouses.
As a parent and a former school teacher, I have had a lot of anti-bullying education. We teach our kids about bullying and how to report bullies, how to stick up for the kid who is getting picked on. But what do we do when the bully is us? And we are picking on ourselves?
DON’T TALK THAT WAY ABOUT MY WIFE.
In the Yoga Sutras, Patanjali offers 10 guidelines for living a yogic lifestyle. The Yamas and the Niyamas. If you have been in any of my classes, you have heard me talk A LOT about the first Yama, “Ahimsa.” Ahimsa means non-violence. Non-violence in our thoughts and actions. Another word for non-violence is kindness. Kindness in our thoughts and actions. Initially, many of us might interpret this as being good to others. Treating others with kindness and love. Trying not to hurt others. However. in order for us to love and show kindness to anyone else, doesn’t it make sense that we have to be kind and good to ourselves first?
There was a time in my life, back in my teens and through my 20’s, when I would pinch the skin on my waist and feel disgusted. Others would see it as skin, but I saw it as fat. Even though I have always been athletic and fit, I was able to find things wrong with myself physically. If anyone could’ve eavesdropped on my mental conversations, they would’ve been shocked at how hurtful and cruel I could be to myself. Retrospectively, I chalk a lot of this up to youthful body image issues, low self-esteem, trying to figure out who I was, how I fit in. Without delving too deeply into my psyche, I’m grateful, so very grateful that I have been able to shift my perception of myself over the years. Yoga, having kids, facing down a life-threatening illness have all helped me quiet that negative self-talk and encourage my more complimentary and positive mind-chatter. Getting to this point required me to shift my focus towards all that I COULD do…..all the positive aspects of my life…and softly move away from those negative thoughts. Without knowing it, I have thankfully adapted my friend’s attitude and I try to speak to myself the way I would talk to a friend or loved one.
DON’T TALK THAT WAY ABOUT MY WIFE.
Today I challenge you to shift the way that you think about yourself and the way that you look at yourself. If you feel some negative chatter floating to the surface, see if another thought can intervene. How can you spin that mean thought into a kinder, softer one? Think about what you would tell a friend. Think how nice you would be if you were talking to your child, your neighbor, your grandmother.
Be good to yourselves in your thoughts and actions friends. Try it. You will like it.
A bunch of thoughts flew through my head as soon as I overheard Matt’s words.
First thought: “Awwwww….what a sweet, good husband.”
Second thought: “What an exceptional way to gently point out to someone how hard they are being on themselves.”
Third thought: “Isn’t it sad how easily and readily we can be hard on ourselves? Putting ourselves down and saying things that we would likely never say to a friend, family member or even a stranger.”
Would Jane ever walk up to her neighbor who was going to ride a bike and say “Your fat butt is not going to fit on that seat” ? My money is on NO. She would never ever say that in a million years to another human. So why could she say it so easily about herself?
Now in Jane’s defense, she was likely nervous and a little uncomfortable. Making fun of herself could’ve been the easier thing to do than to admit that she was anxious. And to her credit, she got on that bike, went for her ride, and that was the start of what eventually became a total body transformation for Jane. But what has always struck me about that encounter were her words and what her husband said to her. “Don’t talk that way about my wife.”
We, all of us, need to stop bullying ourselves. I hear women and men almost daily talk negatively about their bodies and minds. “I’m too fat to work out.” “I’m slower than you.” “I’ll never look like that.” “I’m disgusted by the scale.” I’m gross.” “I’m ugly.” “I’m not smart enough, thin enough, tall enough, fast enough, strong enough, etc." Fill in the blank. Just typing these insults makes me feel like crying. These are hurtful, unkind words, yet why can so many of us go there in our heads so easily? Again. . I would bet my house that none of you would say any of these words about your friends, your kids, your spouses.
As a parent and a former school teacher, I have had a lot of anti-bullying education. We teach our kids about bullying and how to report bullies, how to stick up for the kid who is getting picked on. But what do we do when the bully is us? And we are picking on ourselves?
DON’T TALK THAT WAY ABOUT MY WIFE.
In the Yoga Sutras, Patanjali offers 10 guidelines for living a yogic lifestyle. The Yamas and the Niyamas. If you have been in any of my classes, you have heard me talk A LOT about the first Yama, “Ahimsa.” Ahimsa means non-violence. Non-violence in our thoughts and actions. Another word for non-violence is kindness. Kindness in our thoughts and actions. Initially, many of us might interpret this as being good to others. Treating others with kindness and love. Trying not to hurt others. However. in order for us to love and show kindness to anyone else, doesn’t it make sense that we have to be kind and good to ourselves first?
There was a time in my life, back in my teens and through my 20’s, when I would pinch the skin on my waist and feel disgusted. Others would see it as skin, but I saw it as fat. Even though I have always been athletic and fit, I was able to find things wrong with myself physically. If anyone could’ve eavesdropped on my mental conversations, they would’ve been shocked at how hurtful and cruel I could be to myself. Retrospectively, I chalk a lot of this up to youthful body image issues, low self-esteem, trying to figure out who I was, how I fit in. Without delving too deeply into my psyche, I’m grateful, so very grateful that I have been able to shift my perception of myself over the years. Yoga, having kids, facing down a life-threatening illness have all helped me quiet that negative self-talk and encourage my more complimentary and positive mind-chatter. Getting to this point required me to shift my focus towards all that I COULD do…..all the positive aspects of my life…and softly move away from those negative thoughts. Without knowing it, I have thankfully adapted my friend’s attitude and I try to speak to myself the way I would talk to a friend or loved one.
DON’T TALK THAT WAY ABOUT MY WIFE.
Today I challenge you to shift the way that you think about yourself and the way that you look at yourself. If you feel some negative chatter floating to the surface, see if another thought can intervene. How can you spin that mean thought into a kinder, softer one? Think about what you would tell a friend. Think how nice you would be if you were talking to your child, your neighbor, your grandmother.
Be good to yourselves in your thoughts and actions friends. Try it. You will like it.
Races
Are You Rugged? I Bet You Are!
This past April, I joined several friends to run my first mud race, The Rugged Maniac, near Greensboro, NC.
A 5K run is one thing, but add in balance beams, wall climbing, barbed wire and oh yeah, MUD, it was one of the most exciting things I’ve done in a long time. And it inspired a whole new level of interval training in my workouts!
A 5K run is one thing, but add in balance beams, wall climbing, barbed wire and oh yeah, MUD, it was one of the most exciting things I’ve done in a long time. And it inspired a whole new level of interval training in my workouts!
Inner Strength
I put my motto (“You’re stronger than you think”) to the test on Sunday at the Ramblin’ Rose Half Marathon and Five Mile Run in Durham. No I didn’t run the half marathon (maybe next year!) but I did switch from the relay to the Five Mile run at the very last minute and definitely discovered my inner strength.
My friends Lynda and Melissa and I signed up for the Half Marathon relay option wayyyyy back in the summer at a time when we all decided we wanted to start increasing our running mileage. We came up with a team name, “Dashing Divas,” and were excited about sharing the run together. I truly had good intentions of getting out on my “off days” and running more than my standard 3 miles. I had aspirations of logging 4-6 miles per run. Well that never happened. I teach 5 boot camp style classes a week, plus yoga and step and struggled to find time for “extra” running. With the race date looming, we had to decide which “leg” of the race each of us would run. I told my friends that I would take the 2 mile distance since they had both trained so much more than I had and they should have a chance to run the 5+ miles of the other two portions of the half marathon. For some reason, despite all of my intense interval workouts and countless hours of teaching classes, I felt that I wouldn’t be prepared well enough to run a race longer than 3 miles.
As we put the finishing touches together on our race uniforms (Dashing Diva t-shirts and fun, colorul tutus) and went through the logistics of getting to the race on Sunday morning, I had this nagging feeling about my run. Not that 2 miles is anything to scoff at, but I had set out to increase my miles and I felt like I had failed. It really bothered me me that I was scared to run further than I had trained. I teach people to work outside of their comfort zone and to chase down challenges and here I was backing down. Of course I didn’t want to ask my buddies to switch their race plans to let me but then amazingly, literally at 10:00 on Saturday night, we discovered that the Ramblin’ Rose allows participants to switch their race status. I texted Lynda and Melissa and we all agreed that we would arrive early on Sunday morning, in time to change our race from the relay to the Five Mile run. I went to bed grateful for supportive friends and a little anxious about the challenge the morning would bring.
After 43 minutes and 23 seconds, I crossed the finish line of the five mile run. It wasn’t even 8:15 am yet and I was done! Dressed in my Diva shirt, pink hat, yellow tutu, pink leggings and red shoes, I felt fantastic. Melissa, Lynda and I were able to start together among over a thousand other awesome and strong women. The course was great, the weather perfect, the crowd supportive. As I ran through the streets of Durham, finding my breath and my stride, I felt such gratitude. Grateful to learn first hand about cross training (so I don’t run 5 or 6 daily miles, I still thankfully get my workouts in throughout the week), grateful for my legs which carried me along even though they weren’t used to that distance, grateful for my breath which felt effortless for the first 1.5 miles and then felt like yoga breath for the rest of the race, grateful.for the chance to feel very humble as I watched the half marathoners continue on past the five mile mark and run 8 more miles, and grateful for the another learning opportunity to realize that strength really does come not just from the body but the mind as well.
Sponsorship
Athleta Sponsorship…A New Story Begins
Athleta announced their 2013 sponsored athletes and I am completely honored to be listed among them as the locally-sponsored athlete here in North Carolina. I am really, really (and another really) excited about the upcoming year and the many possibilities for classes and community fitness and wellness events.
When I applied for the sponsorship in the fall last year, the first question was “Tell us your story…your athletic journey.” (You can read what I wrote on my “Home/About” page.) We had a 200 word limit which was challenging but also incredibly insightful. Sifting through so many memories and life-experiences, I really had to choose only those that were the most important. It took a lot of self-reflection and I discovered that in telling my athletic journey, I really was telling the story of my life. Through the ups and downs and twists and turns of life, sports, fitness and athletics have always meandered along with me. For that, I am so very grateful.
Now here I am with this awesome opportunity to represent Athleta in 2013 and embody their motto: “Power to the She.” My mind is racing with ideas for classes for the local community and also blogs and articles I want to write. I hope to continue to motivate and inspire the students who walk through the doors of my classes whether at the UNC Wellness Center, in the Durham Athleta store or on the field at boot camp. I hope to participate in a whole bunch of road runs and mud races with my good friends and neighbors. I would love to find a few unique venues in the area to offer some fitness events and am brainstorming now on those possibilities. Just like I told my story in 200 words, I am going to be telling the stories of other women I know who inspire, motivate and find strength from within. I truly hope that as the year unfolds, I continue to challenge myself and others to reach small and long-range goals. It is my intention to be present throughout this experience, to cherish the friends and family who join me on this journey and to be very aware of the new story as it is written.
Now let’s get moving!
When I applied for the sponsorship in the fall last year, the first question was “Tell us your story…your athletic journey.” (You can read what I wrote on my “Home/About” page.) We had a 200 word limit which was challenging but also incredibly insightful. Sifting through so many memories and life-experiences, I really had to choose only those that were the most important. It took a lot of self-reflection and I discovered that in telling my athletic journey, I really was telling the story of my life. Through the ups and downs and twists and turns of life, sports, fitness and athletics have always meandered along with me. For that, I am so very grateful.
Now here I am with this awesome opportunity to represent Athleta in 2013 and embody their motto: “Power to the She.” My mind is racing with ideas for classes for the local community and also blogs and articles I want to write. I hope to continue to motivate and inspire the students who walk through the doors of my classes whether at the UNC Wellness Center, in the Durham Athleta store or on the field at boot camp. I hope to participate in a whole bunch of road runs and mud races with my good friends and neighbors. I would love to find a few unique venues in the area to offer some fitness events and am brainstorming now on those possibilities. Just like I told my story in 200 words, I am going to be telling the stories of other women I know who inspire, motivate and find strength from within. I truly hope that as the year unfolds, I continue to challenge myself and others to reach small and long-range goals. It is my intention to be present throughout this experience, to cherish the friends and family who join me on this journey and to be very aware of the new story as it is written.
Now let’s get moving!
Fashion Show Fun!
Had a blast on Thursday night walking my first runway. I got to be a “model,” representing Athleta, in a fashion show at the Streets at Southpoint Mall. I was at least 15 years older than any other participant in the show but I didn’t care! It was a ton of fun and I did my best to represent the mommy demographic!
Thank you to Aveda for doing my makeup and hair (wish they could come to my house daily). We wore Gap, Banana Republic and Athleta, and while I loved all of the outfits, of course the Athleta clothes were my favorite. Special thanks to all of my friends and my family (Mom and Dad were there too!) for coming out and supporting me.
I was definitely nervous/anxious before the event began. That was good though. I like that feeling -- trying something new and outside my comfort zone. However as soon as I stepped on the stage and all of my friends and family cheered and clapped, I was fine. I did my best to just have fun and be in the moment.
Definitely a cool experience and I can now check “be a fashion model for a day” off of my bucket list!
Grand Opening Fun
The second North Carolina Athleta store opened this evening in the Crabtree Mall in Raleigh, NC. I got to attend the opening and had the job of “greeting customers” as they entered the store. Not only did I get to experience the gorgeous new store and get a sneak preview (the first in the country) at the Fall Athleta collection, but I also had the chance to meet some awesome people as they lingered on their way in and out.
My conversations outside the store ranged from a chat with a dad who was interested in buying his 16 year old daughter some clothing she can wear to her dance classes (she is in a family of boys and he is trying to “connect” with her. . . kudos to him for the effort), to a mutually beneficial discussion with a lovely mom about her highly active three year old son, to an inspiring chat with a woman who is newly getting back into fitness and loving her Crossfit and hot yoga workouts. (Hoping I get to write her 200 word story!) Who knew standing outside a store could be such a fun time?
Thanks to Athleta for once again providing a unique shopping experience for the community, and a place to make connections one conversation (and split!) at a time.
My conversations outside the store ranged from a chat with a dad who was interested in buying his 16 year old daughter some clothing she can wear to her dance classes (she is in a family of boys and he is trying to “connect” with her. . . kudos to him for the effort), to a mutually beneficial discussion with a lovely mom about her highly active three year old son, to an inspiring chat with a woman who is newly getting back into fitness and loving her Crossfit and hot yoga workouts. (Hoping I get to write her 200 word story!) Who knew standing outside a store could be such a fun time?
Thanks to Athleta for once again providing a unique shopping experience for the community, and a place to make connections one conversation (and split!) at a time.
Stand Up Paddleboard
SUP Yoga, Sunday June 29, 2014
After a long time in the planning, we are finally heading out to practice some SUP yoga on Jordan Lake. I am beyond excited to share this amazing experience with my friends and students. I promise you will be hooked.
Everyone is welcome to join us!
Here are the details:
Who: You!
What: 90 minutes of SUP and SUP yoga.
Yoga session will be approximately 45 minutes or so. We will spend time learning to paddle and then paddling to our spot on the water….experiencing yoga on the board…..have a nice savasana…and paddle back to sh:ore.
When: Sunday morning, June 29, 2014 8:30 am. (Please be parked and at the water by 8:30).
Where: Vista Point State Recreational Park entrance to Jordan Lake
The park entrance is at the end of North Pea Ridge Road. I am renting boards from Jordan Lake Water Sports. Their address is: 2296 N. Pea Ridge Road, Pittsboro. If you plug that into your GPS, that will get your almost all the way to the park. When you pass Jordan Lake Water Sports, just keep going and the park entrance is there at the end of the road.
Why: Because it’s tons of fun!!!
I will be arriving at the park by about 8 am. It costs $6.00 to get into the park. Please bring cash for that entrance fee. When you go through the gate, follow signs to get to the water. There is a big parking lot and I will be near one of the boat ramps and a little beach. You’ll see me.
Cost: The cost of the SUP experience is $30.00. Because of park rules, I cannot accept money or payment in the park. I also cannot have you sign consents in the park.
So…if you are planning to join us on Sunday….please send me a quick confirmation and then I can send you an electronic copy of my consent for you to sign ahead of time. I will also let you know how you can submit payment.
What to wear: I suggest either a bathing suit or some bike shorts and a tank/shirt/tankini or capris/water capris. We don’t swim with the boards but there is a chance you could get wet. Your hands and feet will likely get a little wet. There is always a chance of falling in the water. I will do my best to teach you good technique and offer poses that encourage balance and build up your confidence and comfort level on the board.
Questions?? Please do not hesitate to email me.
In the event of bad weather (rain or thunderstorms)…we will not be able to go out on the water. PLEASE check your emails on Sunday morning to be sure that class is on as scheduled. I will send an email if I have to cancel. Hopefully that won’t happen!!!!
See you Sunday!
Everyone is welcome to join us!
Here are the details:
Who: You!
What: 90 minutes of SUP and SUP yoga.
Yoga session will be approximately 45 minutes or so. We will spend time learning to paddle and then paddling to our spot on the water….experiencing yoga on the board…..have a nice savasana…and paddle back to sh:ore.
When: Sunday morning, June 29, 2014 8:30 am. (Please be parked and at the water by 8:30).
Where: Vista Point State Recreational Park entrance to Jordan Lake
The park entrance is at the end of North Pea Ridge Road. I am renting boards from Jordan Lake Water Sports. Their address is: 2296 N. Pea Ridge Road, Pittsboro. If you plug that into your GPS, that will get your almost all the way to the park. When you pass Jordan Lake Water Sports, just keep going and the park entrance is there at the end of the road.
Why: Because it’s tons of fun!!!
I will be arriving at the park by about 8 am. It costs $6.00 to get into the park. Please bring cash for that entrance fee. When you go through the gate, follow signs to get to the water. There is a big parking lot and I will be near one of the boat ramps and a little beach. You’ll see me.
Cost: The cost of the SUP experience is $30.00. Because of park rules, I cannot accept money or payment in the park. I also cannot have you sign consents in the park.
So…if you are planning to join us on Sunday….please send me a quick confirmation and then I can send you an electronic copy of my consent for you to sign ahead of time. I will also let you know how you can submit payment.
What to wear: I suggest either a bathing suit or some bike shorts and a tank/shirt/tankini or capris/water capris. We don’t swim with the boards but there is a chance you could get wet. Your hands and feet will likely get a little wet. There is always a chance of falling in the water. I will do my best to teach you good technique and offer poses that encourage balance and build up your confidence and comfort level on the board.
Questions?? Please do not hesitate to email me.
In the event of bad weather (rain or thunderstorms)…we will not be able to go out on the water. PLEASE check your emails on Sunday morning to be sure that class is on as scheduled. I will send an email if I have to cancel. Hopefully that won’t happen!!!!
See you Sunday!
Yoga + Stand Up Paddleboarding = Pure Bliss
Join me on the board as we practice balance, confidence, strength, and focus.
No worries if you are new to paddleboarding…we will spend time on SUP technique and practice before heading to our yoga spot.
All levels of yoga ability are welcome. We will have options for staying lower to the board to gain confidence and balance. With time, we will move to our feet and practice standing poses and other more.
Each student will be encouraged to work at their own pace and practice patience and contentment as we experience yoga on the water.
Trust me, it’s not hard to relax and practice stillness when you are floating along on your board!
We will have lots of opportunity for rest and relaxation and a chance to drink in the gorgeous setting and notice the lightness of our bodies on the boards.
Our next session is June 29, 2014 at 8:30 am at Vista Point State Recreational Park entrance to Jordan Lake.
No worries if you are new to paddleboarding…we will spend time on SUP technique and practice before heading to our yoga spot.
All levels of yoga ability are welcome. We will have options for staying lower to the board to gain confidence and balance. With time, we will move to our feet and practice standing poses and other more.
Each student will be encouraged to work at their own pace and practice patience and contentment as we experience yoga on the water.
Trust me, it’s not hard to relax and practice stillness when you are floating along on your board!
We will have lots of opportunity for rest and relaxation and a chance to drink in the gorgeous setting and notice the lightness of our bodies on the boards.
Our next session is June 29, 2014 at 8:30 am at Vista Point State Recreational Park entrance to Jordan Lake.
Super SUP Sunday!
Thank you to the 14 great friends and students who joined me Sunday for our first SUP Yoga excursion on Jordan Lake. It was a BLAST! We had all the ingredients for an awesome experience: gorgeous weather, smiling faces, light breezes, warm sun, plenty of boards and paddles! Huge shout out to you to Ben and Jordan Lake Water Sports for the board/paddle/life jacket rentals.
This was our inaugural excursion and I was so pleased with the entire morning. We had plenty of time to practice paddling before dropping our sandbag anchors in a lovely cove and experiencing yoga on the boards. We were on the water longer than I expected but nobody seemed to mind the extra time. I have to say that guiding friends through a practice and then into savasana was such a pleasure. We were buoyed by our boards, our breath and the beauty of our surroundings.
We will definitely be back on the water soon so please look for upcoming dates and get them on your calendar!
This was our inaugural excursion and I was so pleased with the entire morning. We had plenty of time to practice paddling before dropping our sandbag anchors in a lovely cove and experiencing yoga on the boards. We were on the water longer than I expected but nobody seemed to mind the extra time. I have to say that guiding friends through a practice and then into savasana was such a pleasure. We were buoyed by our boards, our breath and the beauty of our surroundings.
We will definitely be back on the water soon so please look for upcoming dates and get them on your calendar!
SUP Yoga This Sunday, July 13, 2014
Our next Stand Up Paddleboard Yoga (SUP yoga) excursion is this Sunday, July 13, 2014 at 8 am.
Here are the details:
Who: You!
What: 90 minutes of SUP and SUP yoga. Yoga session will be approximately 45 minutes or so. We will spend time learning to paddle and then paddling to our spot on the water….experiencing yoga on the board…..have a nice savasana…and paddle back to shore.
When: Sunday morning, July 13, 2014 @ 8am. (Please be parked and at the water no later than 8:10 am).
Where: Vista Point State Recreational Park entrance to Jordan Lake. The park entrance is at the end of North Pea Ridge Road in Pittsboro.
I am renting boards from Jordan Lake Water Sports. Their address is: 2296 N. Pea Ridge Road, Pittsboro. If you plug that into your GPS, that will get you almost all the way to the park. When you pass Jordan Lake Water Sports, just keep going and the park entrance is there at the end of the road.
Why: Because it’s tons of fun!!!
I will arrive at the park at 8 am. The park opens at 8 am. It costs $6.00 to get into the park. Please bring cash for that entrance fee. When you go through the gate, follow signs to get to the water. There is a big parking lot and I will be near one of the boat ramps and a little beach. You’ll see me and the boards and you’ll know you are in the right place!
Cost: The cost of the SUP experience is $30.00 if you have to rent a board, $10.00 if you have your own board. Because of park rules, I cannot accept payment in the park. I also cannot have you sign consents in the park.
So…if you are planning to join us on Sunday, then please register so I can get you on my roster. Once I receive confirmation that you have purchased the session, then I will send you an electronic copy of my consent/waiver for you to sign ahead of time as well. You can either scan/text or mail back the consent form to me. (if you have already signed a waiver for SUP with me, then you don’t need to complete again. )
What to wear/bring: I suggest either a bathing suit or some bike shorts and a tank/shirt/tankini or capris/water capris. We don’t swim with the boards but there is a chance you could get wet. Your hands and feet will likely get a little wet. There is always a chance of falling in the water. I will do my best to teach you good technique and offer poses that encourage balance and build up your confidence and comfort level on the board. Please bring a towel and a water bottle as well.
Questions?? Please do not hesitate to email me.
In the event of bad weather (rain or thunderstorms)…we will not be able to go out on the water. PLEASE check your emails on Sunday morning to be sure that class is on as scheduled. I will send an email if I have to cancel. Hopefully that won’t happen!!!!
Thanks everyone. Can’t wait to see you on the water!!!
Here are the details:
Who: You!
What: 90 minutes of SUP and SUP yoga. Yoga session will be approximately 45 minutes or so. We will spend time learning to paddle and then paddling to our spot on the water….experiencing yoga on the board…..have a nice savasana…and paddle back to shore.
When: Sunday morning, July 13, 2014 @ 8am. (Please be parked and at the water no later than 8:10 am).
Where: Vista Point State Recreational Park entrance to Jordan Lake. The park entrance is at the end of North Pea Ridge Road in Pittsboro.
I am renting boards from Jordan Lake Water Sports. Their address is: 2296 N. Pea Ridge Road, Pittsboro. If you plug that into your GPS, that will get you almost all the way to the park. When you pass Jordan Lake Water Sports, just keep going and the park entrance is there at the end of the road.
Why: Because it’s tons of fun!!!
I will arrive at the park at 8 am. The park opens at 8 am. It costs $6.00 to get into the park. Please bring cash for that entrance fee. When you go through the gate, follow signs to get to the water. There is a big parking lot and I will be near one of the boat ramps and a little beach. You’ll see me and the boards and you’ll know you are in the right place!
Cost: The cost of the SUP experience is $30.00 if you have to rent a board, $10.00 if you have your own board. Because of park rules, I cannot accept payment in the park. I also cannot have you sign consents in the park.
So…if you are planning to join us on Sunday, then please register so I can get you on my roster. Once I receive confirmation that you have purchased the session, then I will send you an electronic copy of my consent/waiver for you to sign ahead of time as well. You can either scan/text or mail back the consent form to me. (if you have already signed a waiver for SUP with me, then you don’t need to complete again. )
What to wear/bring: I suggest either a bathing suit or some bike shorts and a tank/shirt/tankini or capris/water capris. We don’t swim with the boards but there is a chance you could get wet. Your hands and feet will likely get a little wet. There is always a chance of falling in the water. I will do my best to teach you good technique and offer poses that encourage balance and build up your confidence and comfort level on the board. Please bring a towel and a water bottle as well.
Questions?? Please do not hesitate to email me.
In the event of bad weather (rain or thunderstorms)…we will not be able to go out on the water. PLEASE check your emails on Sunday morning to be sure that class is on as scheduled. I will send an email if I have to cancel. Hopefully that won’t happen!!!!
Thanks everyone. Can’t wait to see you on the water!!!
Amazing SUP Yoga Excursion!
When I first stepped on a board last summer, it was love at first paddle. I loved the feeling of gliding on top of the water…the calm and the strength required to stay balanced and …and the opportunity to practice yoga on such a unique “mat.”
In December I got my own board and I feel so lucky now to have the chance to share my SUP love with others. Here we are in July, 7 months later, and I had 30 fantastic yogis and yoginis, many of whom have never tried paddleboarding, lined up at the shore of Jordan Lake at 8 am this morning…ready to ride. Awesome. Mother Nature smiled on us and gave us blue skies, a light breeze, and warm sun. I had goose bumps as I paddled among so many strong and enthusiastic friends, and I enjoyed listening to the buzz of energy as new friends chatted and practiced how to kneel, then stand and paddle.
Huge thanks to everyone who joined me today. Huge thanks to Ben at Jordan Lake Water Sports for the excellent customer service and superior board rentals from SUP ATX. I am thrilled by the response we have had to SUP yoga in just 2 sessions. Please stay tuned to learn about upcoming classes. We will be posting a calendar of classes later this week.
From that first day to now, I knew I wanted to share SUP with as many people as possible! Thanks to everyone for the support. This is going to be a fun ride!!
When I first stepped on a board last summer, it was love at first paddle. I loved the feeling of gliding on top of the water…the calm and the strength required to stay balanced and …and the opportunity to practice yoga on such a unique “mat.”
In December I got my own board and I feel so lucky now to have the chance to share my SUP love with others. Here we are in July, 7 months later, and I had 30 fantastic yogis and yoginis, many of whom have never tried paddleboarding, lined up at the shore of Jordan Lake at 8 am this morning…ready to ride. Awesome. Mother Nature smiled on us and gave us blue skies, a light breeze, and warm sun. I had goose bumps as I paddled among so many strong and enthusiastic friends, and I enjoyed listening to the buzz of energy as new friends chatted and practiced how to kneel, then stand and paddle.
Huge thanks to everyone who joined me today. Huge thanks to Ben at Jordan Lake Water Sports for the excellent customer service and superior board rentals from SUP ATX. I am thrilled by the response we have had to SUP yoga in just 2 sessions. Please stay tuned to learn about upcoming classes. We will be posting a calendar of classes later this week.
From that first day to now, I knew I wanted to share SUP with as many people as possible! Thanks to everyone for the support. This is going to be a fun ride!!
July 2014 SUP Dates Are Posted
I just added 2 dates to the July 2014 calendar for our SUP Yoga classes. Totally excited. And we included an evening sunset SUP yoga class too. Should be lovely.
You can do everything for registration here! Sign up, complete a waiver, submit payment and secure your spot in class!
Spread the word. Tell your friends. See you on the water.
You can do everything for registration here! Sign up, complete a waiver, submit payment and secure your spot in class!
Spread the word. Tell your friends. See you on the water.
August 2014 SUP dates!
After a hot and dry June and July, Mother Nature has decided to give us the rain! Wow. I feel like I forget what the sun looks like at this point. Scanning the weather forecasts for the upcoming week, it looks like there is a good mix of sun and rain for most days. However…the show must go on so I am posting dates for our August 2014 SUP calendar and we’ll just take it one class at a time. As always…I will contact participants the day of the class in the event of questionable/bad weather. I’d rather have dates on the calendar than just sit and wait for the sun to come out again!
So…here we go….dates for August and Labor Day are below…just click on the date and you can register!
August 6, 2014 Wednesday at 6 pm
August 9, 2014 Saturday at 8 am
August 21, 2014 Thursday at 6 pm
August 24, 2014 Sunday at 8 am
September 1, 2014 Labor Day Monday at 8 am
So…here we go….dates for August and Labor Day are below…just click on the date and you can register!
August 6, 2014 Wednesday at 6 pm
August 9, 2014 Saturday at 8 am
August 21, 2014 Thursday at 6 pm
August 24, 2014 Sunday at 8 am
September 1, 2014 Labor Day Monday at 8 am
SUP Swag!
Excited to share my SUP logo (thank you Lauren Walker) and some fun designs I created through the Customized Girl website.
Check out the designs and order a tank, sweatshirt or t-shirt for your on and off the board adventures!
Check out the designs and order a tank, sweatshirt or t-shirt for your on and off the board adventures!
September 2014 SUP dates posted
This has been an amazing summer for so many reasons. Great weather….time for family and friends….and the chance to start sharing Stand Up Paddleboard with a lot of friends and new friends.
The response to SUP and SUP yoga has been overwhelming and wonderful. I am happy to share three more dates in September….and perhaps we will add a 4th in the next day or so.
September 1, 2014 at 2 pm – sold out!
September 7, 2014 at 8:15 am
September 21, 2014 at 8:15 am
All sessions are held at Jordan Lake Vista Point in Pittsboro, NC
Everyone is welcome….new to yoga or new to SUP? Doesn’t matter. You can do this!
Click here for more info and to sign up for the September classes.
See you on the water!!!
Fitness Onboard Certification in Austin!
My SUP buddy, Jen, and I just got back from a fantastic trip to Austin, TX for a 2-day Fitness Onboard Instructor Certification with the fabulous Cindi Bonner and Leah Seacrest. This was hands-down one of the best trainings I have ever attended and I am soooo glad I took time out of my schedule to be there. Cindi and Leah have created a fitness format on the stand up paddle board that is logical, creative and very effective. Using their multipurpose SUP strap, we can now create an entire workout on the board. Think resistance band on the board. It’s brilliant. And a ton of fun. I absolutely cannot wait to try this with my SUP friends. The ideas were flowing the entire weekend and I was giddy thinking about the amazing workouts we are going to have on the boards. SUP boot camp, SUP fitness, SUP 101, SUP core…..endless possibilities! Exciting!
In addition to getting certified as a Fitness Onboard instructor, we also got our Level One World Paddle Association Certification which was fantastic. Lots of water safety and technique. I am looking forward to getting on the water again and practicing my new paddling techniques. Couldn’t believe how much I was able to tweak and better my stroke in 2 days. Learned 5 different turns including a pivot turn which means I learned to walk to the back of my board, bring the nose up and out of the water, and then balance while turning. AMAZING FEELING TO GET THAT! It wasn’t perfect…but I did it. Satisfying! Still have a lot of practice ahead of me but it was totally delightful to get 2 days on the board and in the water. And lovely to be a student again! So important.
Oh and my new favorite city is Austin! Gorgeous, HOT, and very fit. Great food…fun people….good music…can’t wait to go back! Totally amazing to paddle our boards with fellow trainees (Christian and Michelle) at the Texas Rowing Center and head out onto Lady Bird Lake where just a 5 minute paddle brings the Austin skyline into view. Amazing!!! More shout outs for good food, drinks and fun to No Va Kitchen and Bar, Iron Cactus, Container Bar, and the unbelievable South Congress Bridge bats who provided quite the show at dusk on Thursday night. You gotta see it to believe it!!! Great times…Austin….I’ll be back soon!!!
Schedule a Private SUP Session with Maria!
If you are interested in learning paddling techniques, turns or just getting time on the board, consider a private SUP session scheduled at your convenience. I am having such a good time this summer sharing my love for paddling and I want everyone to get as much time on the water and boards as possible. A private lesson for you or a small group is a great way to get on the board for the first time or to fine-tune your skills. I will teach you proper stance, paddling form and alignment. It is amazing what one hour of individual or small group instruction can do for your confidence and paddling practice. If you are interested in small group SUP yoga…we can do that too. I am glad to tailor a private lesson to meet your needs. Email or call to schedule a lesson today!
My friend Denise, practicing her new paddle technique. “Nose to toes!”
SUPer Summer
Wow. On this last day of summer I am feeling very reflective. Looking back at all of my previous postings…there is really just one theme. SUP! This has been an amazing summer of SUP experiences. I feel
INCREDIBLY grateful to everyone who has joined me on the boards and supported this latest endeavor and passion of mine. When I stepped on a paddle board last spring, I knew that I was in love. I had no idea though that one year later, I’d be sharing this love with hundreds of friends and new friends. I have told every group that I’ve taken on the water this year that one of my main goals in teaching these SUP classes is to SHARE the JOY of stand up paddle boarding with as many people as possible. I think we have done a pretty good job meeting that goal so far these past few months!!!
Wow. On this last day of summer I am feeling very reflective. Looking back at all of my previous postings…there is really just one theme. SUP! This has been an amazing summer of SUP experiences. I feel
INCREDIBLY grateful to everyone who has joined me on the boards and supported this latest endeavor and passion of mine. When I stepped on a paddle board last spring, I knew that I was in love. I had no idea though that one year later, I’d be sharing this love with hundreds of friends and new friends. I have told every group that I’ve taken on the water this year that one of my main goals in teaching these SUP classes is to SHARE the JOY of stand up paddle boarding with as many people as possible. I think we have done a pretty good job meeting that goal so far these past few months!!!
One of the loveliest by-products of teaching group exercise classes (whether in the studio, in a parking lot or on the water) is the people that i get to meet. Some of my closest friends started out as friends from my exercise world. (Perfect example: My dear friend, and my SUP-assistant, Jen, took one of my classes at Athleta 2 years ago and now we are teaching SUP classes together!) This summer I have met people from all over the NC Triangle area. Teaching classes at Jordan Lake Vista Point, we have been central and convenient to Raleigh, Durham, Cary, Chapel Hill, Apex, and communities beyond. So lucky. Not only have my students been fantastic, but members of the SUP world are now friends and I am grateful for their support and mentorship. Thank you Nick Matzorkis at SUP ATX, Cindi Bonner and Leah Seacrest at Fitness Onboard and Ben Davis at Jordan Lake Water Sports. Each of you has played a critical role in helping to cultivate my paddleboard education, passion and business. Thank you!!!
As the warm weather continues, I’m looking forward to more classes through October. * Today was a perfect example of the gorgeous temps and weather we can get in North Carolina as we enter Fall. At 8:15 am the sun was sparkling off the lake and the sky was Carolina blue. We had a lovely group of new and experienced SUP friends. We saw a bald eagle and enjoyed a very calm lake (except for the jet skiers who decided to make some noise every now and then). When we got to savasana, I told everyone that normally, when we are in the studio, I use guided meditation at the end of our practice. Frequently I provide my students with an image of a paddle board or raft and talk them through how
buoyant their body feels…how filled with breath and light we can become. Today however, I didn’t have to pretend or provide a great deal of description to convey this imagery. It was all around us. The birds and insects chirping, the cool water on our finger tips and the warm sun on our face. We shared a feeling of gratitude for this day and we sealed it into our hearts before heading back to shore….honoring our practice, each other and our studio with no walls.
*Stay tuned for more dates for paddle boarding fun. Should be posting them very soon.
buoyant their body feels…how filled with breath and light we can become. Today however, I didn’t have to pretend or provide a great deal of description to convey this imagery. It was all around us. The birds and insects chirping, the cool water on our finger tips and the warm sun on our face. We shared a feeling of gratitude for this day and we sealed it into our hearts before heading back to shore….honoring our practice, each other and our studio with no walls.
*Stay tuned for more dates for paddle boarding fun. Should be posting them very soon.
SUP Fitness and Yoga Coming to a Pool Near You!
Fall is here and that means beautiful, cooler weather for our land sports…but chillier water and air for our SUP activities. My last official SUP Yoga class for 2014 is scheduled for next Sunday, October 12th at 9 am. My fingers are crossed for warm air and sunshine all week to keep our Sunday morning session a comfortable one. Anticipating cooler temperatures and the fact that not many of my students have wet suits, I’m excited to offer SUP Yoga and Fitness classes in a pool for the fall and winter! I have been working with the UNC Wellness Center in Northwest Cary to plan classes in their awesome pool. I am finalizing the details in the next week or so and am hoping for a November start date.
To prepare, I’ve been bringing my boards to the pool and practicing different tethering techniques to keep the boards in place. I cannot wait to share these classes with all of my students and friends. We will be using the Multipurpose SUP strap to turn our boards into floating gyms and practicing yoga just like we did on the lake…with maybe a little less wake. Just like many outdoors athletes, I’m thinking of the fall and winter as our SUP “off-season” which is a perfect time to practice skills, learn good form and posture and build core strength. For some, it may be the perfect opportunity and venue to try out Stand Up Paddleboard for the first time. Whether it’s your first time or you’ve been paddling with me all summer though, there is definitely something to learn and experience for everyone. Please keep watch here for the schedule of classes and more information!!!
Awesome Indoor SUP Demo!
We had a fantastic demo class in the pool last week. Thank you to my friends on staff at the UNC Wellness Center in NW Cary for checking out SUP yoga and fitness in the pool. Awesome fun. We fired up our core, practiced some yoga postures and introduced everyone to the Multipurpose Strap created by my friends at Fitness Onboard. It was a fantastic hour of cardio, balance, strength and core work. Cannot wait to roll this out for members and non-members of the Wellness Center. Working on the schedule for December 2014 now! Stay tuned!!!
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SUP DEMO at Duke!
Thank you to the awesome faculty and staff who came to Brodie on Friday to demo SUP fitness with me. We anchored to the lane ropes, attached our multipurpose straps and our floating gyms were ready. I taught a Yoga/Fitness combo class and it was met with rave reviews! I think we are officially ready to roll out these classes at Duke and elsewhere. Hoping to post a schedule where you can join me for classes by the end of this week!!
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Free SUP Demo at the Orange County Sportsplex
Join me on January 24, 2015 at 10 am at the Orange County Sportsplex in Hillsborough, NC for a chance to try out Stand Up Paddleboard fitness in the pool! We will try to get as many people as possible on the boards that morning, rotating every 20-25 minutes or so. You’ll get a chance to try to some yoga poses, body weight exercises and resistance training on the board. Wear a bathing suit or clothing that can get wet. I’ll be there for 1.5-2 hours. After the demo, we are planning to offer classes on a more regular basis. So exciting. Come and say hi and check out the awesome workout that is SUP Fitness!
SUP Fitness in Hillsborough, NC
We had a fantastic turnout yesterday at the Orange County Sportsplex in Hillsborough, NC for our debut of SUP Fitness in the pool! We had 8 boards in the water and held four 25 minute sessions. During the sessions, members and non-members had the chance to experience some yoga postures and resistance exercises on the SUP. Most participants had never been on a SUP before and really enjoyed getting up on a board and practicing balance while working through some familiar exercises in a not-so-familiar venue. Example….a single leg lunge on the board is ENTIRELY different standing on top of the water than it is on land! There was a lot of smiling, sweating and splashing! Feedback was fantastic and we are excited to start offering regular classes beginning in February 2015! Huge thank you to the Sportsplex and everyone who took time out of their morning to join in on the fun!
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February 2015 Schedule for SUP Yoga/Fitness
After much anticipation, I’m happy to announce we have a schedule of SUP classes for the month of February at the Orange County Sportsplex in Hillsborough, NC.
Below are the dates and class descriptions for our SUP Yoga and SUP Fusion classes.
February dates:
Wednesday: 2/4/15 – SUP Yoga @ 6:15PM; SUP Fusion @ 7 PM
Saturday: 2/7/15 – SUP Yoga @ 10:15 AM; SUP Fusion @ 11 AM
Wednesday: 2/18/15 – SUP Yoga @ 6:15 PM; S UP Fusion@7 PM
Saturday: 2/21/15 – SUP Yoga @ 10:15 AM; SUP Fusion @ 11 AM
Class Descriptions: (classes are 45 minutes)
In SUP Yoga, we will practice traditional yoga postures and yoga flows in a non-traditional setting…on top of the water on a stand up paddleboard. Students will begin in postures that keep the center of gravity low while we get used to balancing on the boards. As the class progress, we will move to standing and have options for more challenging poses. Some yoga experience is helpful but not required.
In SUP Fusion, we will begin with yoga-like stretches and exercises to get the body warmed up. Using the awesome Multi-Purpose SUP Strap, we will transform our boards into floating gyms, adding in resistance training, bodyweight exercises and cardio-respiratory challenges. A fun and unique total body workout!
After much anticipation, I’m happy to announce we have a schedule of SUP classes for the month of February at the Orange County Sportsplex in Hillsborough, NC.
Below are the dates and class descriptions for our SUP Yoga and SUP Fusion classes.
February dates:
Wednesday: 2/4/15 – SUP Yoga @ 6:15PM; SUP Fusion @ 7 PM
Saturday: 2/7/15 – SUP Yoga @ 10:15 AM; SUP Fusion @ 11 AM
Wednesday: 2/18/15 – SUP Yoga @ 6:15 PM; S UP Fusion@7 PM
Saturday: 2/21/15 – SUP Yoga @ 10:15 AM; SUP Fusion @ 11 AM
Class Descriptions: (classes are 45 minutes)
In SUP Yoga, we will practice traditional yoga postures and yoga flows in a non-traditional setting…on top of the water on a stand up paddleboard. Students will begin in postures that keep the center of gravity low while we get used to balancing on the boards. As the class progress, we will move to standing and have options for more challenging poses. Some yoga experience is helpful but not required.
In SUP Fusion, we will begin with yoga-like stretches and exercises to get the body warmed up. Using the awesome Multi-Purpose SUP Strap, we will transform our boards into floating gyms, adding in resistance training, bodyweight exercises and cardio-respiratory challenges. A fun and unique total body workout!
SUP Yoga & SUP Fusion Saturday 2/7/15!
Our next two classes are this weekend, Saturday, 2/7/15 at 10:15 am and 11 am.
SUP Yoga is at 10:15 am followed by SUP Fusion.
To join the class, please call the Orange County Sportsplex at 919-644-0339 to register and pre-pay.
Cost of class: $15.00 for Sportsplex Members; $20.00 for non-members.
SUP Yoga is at 10:15 am followed by SUP Fusion.
To join the class, please call the Orange County Sportsplex at 919-644-0339 to register and pre-pay.
Cost of class: $15.00 for Sportsplex Members; $20.00 for non-members.
SUP Yoga and SUP Fusion Fun
AWESOME CLASSES YESTERDAY AT THE SPORTSPLEX!
Thank you to everyone who joined me for SUP Yoga and SUP Fusion. Great energy and enthusiasm. We had some splashes and we definitely made waves!
See you back the Sportsplex on February 18, 2015 at 6:15 pm and 7 pm…and again on Saturday, February 21, 2015 at 10:15 am and 11 am.
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SUP Yoga and SUP Fusion Classes on 2/21/15!!
It might be freezing outside, but that’s not going to stop us from heating things up in the pool this Saturday at the Orange County Sportsplex. Join me on February 21, 2015 at 10:15 am and/or 11:00 am for SUP Yoga and SUP Fusion.
No experience necessary. Wear a bathing suit or clothing that can get wet. Bring a towel, a friend and a smile.
We’ll float, balance, breathe, stretch, strengthen and maybe splash!!!!
See you on the water!!!
Pratyahara SUP
It was 23 degrees outside here in NC, certainly not the coldest it has been this week but cold enough to make one think “Do I really want to get in a bathing suit and stand on a board in an indoor pool?” My answer to that question is going to always be a resounding…. “YES!”
Today I was especially grateful that there were others who also answered that question affirmatively! We had a great group of participants in SUP Yoga and SUP Fusion at the Orange County Sportsplex. My heart was so happy to see new indoors SUP students for the first time (Susan, Suzy, Anne, Martha, Caroline, Jonna, Melody, Sean) and see others who have returned for more (Patty, Diane and Mary)! Huge thank you to everyone who showed up to try it for the first time or the 2nd/3rd time! Superstars!
In today’s SUP yoga, before we got on the boards, we had a chat about Pratyahara --withdrawal of senses. I doubt Patanjali considered that this limb of his 8-limbed Yoga path would ever be used for yoga on paddleboards….but today it worked well for us. In the lanes beside us, there were 50 to upwards of 100 swimmers practicing and getting warm ups in for a swim meet that was starting at noon. This means that it was LOUD in the aquatic center, with a lot of external distractions. Definitely the opposite of a typical yoga studio or environment. What a cool opportunity though…to truly practice what we preach and hear when we step on our mats. We talked about moving away from those sounds and external inputs and finding space on the inside, with breath, balance and focus. These three components are essential to yoga, no matter what the venue. I’m grateful daily for the lessons I learn through practicing and teaching yoga and am pleasantly surprised when I find lessons in places I least expect….like the crowded pool deck at the Sportsplex. Til next time. . . Namaste.
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March 2015 Dates for Indoor SUP at the Sportsplex
Yay! New month…new opportunities to SUP with me!
I’ll be leading SUP Yoga and SUP Fusion every Saturday in March 2015 at the Orange County Sportpslex, Hillsborough, NC. Please join me for a fun, unique workout that will challenge you and make you smile at the same time.
March 7, March 14, March 21, March 28 -- 10:15 SUP Yoga and 11:00 SUP Fusion
I’ll be leading SUP Yoga and SUP Fusion every Saturday in March 2015 at the Orange County Sportpslex, Hillsborough, NC. Please join me for a fun, unique workout that will challenge you and make you smile at the same time.
March 7, March 14, March 21, March 28 -- 10:15 SUP Yoga and 11:00 SUP Fusion
The SUP Fun Continues
Another rainy day in NC but that didn’t stop us from having a lot of fun indoors on the water. Today we had some new accomplishments on our boards. Our SUP yoga group practiced Warrior One for the first time. Up until today we have been building strength, working on balance and exploring other poses. Today we ventured to Warrior One which can be quite challenging with foot placement and practicing even pressure into the board. This class rocked it! I was soooo impressed with their willingness to try and their strength to hold the pose!!!!
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In SUP Fusion, we tried out some new exercises with the multipurpose strap (“iron cross” and reclining tricep extensions) and everyone’s favorite….. BURPEES! Ha! Though it sounds crazy, burpees on the board are possible and this group totally nailed it! There may have been one or two splashes but that just adds to the fun, right!?
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As always…HUGE thanks to everyone that joined me today! Next class at the Orange County Sportsplex is Saturday, March 21, 2015 -- 10:15 am SUP Yoga and 11:00 am SUP Fusion….See you then!
SUP Fusion at the UNC Wellness Center, NW Cary!
Yay! The dates are finally set.
I will be offering SUP Fusion at the UNC Wellness Center in Northwest Cary at the end of the month. Yipeeeeee!!!!!
SUP Fusion combines balance and stability work on the Stand Up Paddleboard with yoga and resistance training to give you a unique total body workout! This class is for everyone…new to SUP or experienced. Try it and discover a fun way to challenge your body and mind. Please wear a bathing suit or clothing that can get wet. Bring a towel, water bottle and your smile!
Mark your calendars:
Saturday, March 28, 2015: 3:30 pm and 4:45 pm
Sunday, March 29, 2015: 3:30 pm and 4:45 pm
(Classes are one hour.) There will be 12 boards available per class.
You may register 7 days prior to the class date.
You may register for one class per day.
Cost per class:
$25.00 for UNC Wellness Center members
$35.00 for non-members
Looking forward to seeing all my friends from the Wellness Center and meeting new SUP friends!!!
Sign up for 3/29/15 starting this Saturday!!!!
I will be offering SUP Fusion at the UNC Wellness Center in Northwest Cary at the end of the month. Yipeeeeee!!!!!
SUP Fusion combines balance and stability work on the Stand Up Paddleboard with yoga and resistance training to give you a unique total body workout! This class is for everyone…new to SUP or experienced. Try it and discover a fun way to challenge your body and mind. Please wear a bathing suit or clothing that can get wet. Bring a towel, water bottle and your smile!
Mark your calendars:
Saturday, March 28, 2015: 3:30 pm and 4:45 pm
Sunday, March 29, 2015: 3:30 pm and 4:45 pm
(Classes are one hour.) There will be 12 boards available per class.
You may register 7 days prior to the class date.
You may register for one class per day.
Cost per class:
$25.00 for UNC Wellness Center members
$35.00 for non-members
Looking forward to seeing all my friends from the Wellness Center and meeting new SUP friends!!!
Sign up for 3/29/15 starting this Saturday!!!!
Family SUP at the Sportsplex!
SUP Schedule at the Orange County Sportsplex this Saturday, 3/21/15:
10:15 am -- SUP Yoga
11:00 am -- SUP Fusion
12:00 pm -- Family SUP (NEW CLASS!)
This weekend I’ll be offering a Family SUP class so that the kids can get in on the SUP fun! After watching my children and their friends jump on my boards before and after my other SUP classes, I realized it’s time to let the kids have a chance to take a class.
Starting tomorrow, Saturday, March 21, 2015 at 12 pm, I’ll lead a Family SUP class after my other two SUP sessions at the Orange County Sportsplex. Parents can choose to share a board with their child or register for separate boards. Non-swimming children must share a board with their parent.
Family SUP class is for parents and kids to enjoy the SUP experience together. We will practice balance and stability and explore some exercises that build strength and flexibility. There will likely be a lot of splashing and laughing so be ready!!!
Cost:
$15.00 for Sportsplex members
$20.00 for non-members
(Price is per board…so if you are sharing a board with your child, then you will pay just for that board…if you decide to each try out a SUP on your own, then you will pay for each board).
Hope to see you on the water tomorrow!!!
10:15 am -- SUP Yoga
11:00 am -- SUP Fusion
12:00 pm -- Family SUP (NEW CLASS!)
This weekend I’ll be offering a Family SUP class so that the kids can get in on the SUP fun! After watching my children and their friends jump on my boards before and after my other SUP classes, I realized it’s time to let the kids have a chance to take a class.
Starting tomorrow, Saturday, March 21, 2015 at 12 pm, I’ll lead a Family SUP class after my other two SUP sessions at the Orange County Sportsplex. Parents can choose to share a board with their child or register for separate boards. Non-swimming children must share a board with their parent.
Family SUP class is for parents and kids to enjoy the SUP experience together. We will practice balance and stability and explore some exercises that build strength and flexibility. There will likely be a lot of splashing and laughing so be ready!!!
Cost:
$15.00 for Sportsplex members
$20.00 for non-members
(Price is per board…so if you are sharing a board with your child, then you will pay just for that board…if you decide to each try out a SUP on your own, then you will pay for each board).
Hope to see you on the water tomorrow!!!
SUP Classes in the Triangle this weekend!
It’s SUP March Madness!
This weekend, there are 7 chances to catch a SUP class with me in the Triangle area. Check out the schedule below:
3/28/15 Saturday: 10:15 am – SUP Yoga @ Orange County Sportsplex
3/28/15 Saturday: 11:00 am – SUP Fusion @ Orange County Sportsplex
3/28/15 Saturday: 12:00 pm – Family SUP @ Orange County Sportsplex
3/28/15 Saturday: 3:30 pm – SUP Fusion @ UNC Wellness Center, NW Cary
3/28/15 Saturday: 4:45 pm – SUP Fusion @ UNC Wellness Center, NW Cary
3/29/15 Sunday: 3:30 pm – SUP Fusion @ UNC Wellness Center, NW Cary
3/29/15 Sunday: 4:45 pm – SUP Fusion @ UNC Wellness Center, NW Cary
This weekend, there are 7 chances to catch a SUP class with me in the Triangle area. Check out the schedule below:
3/28/15 Saturday: 10:15 am – SUP Yoga @ Orange County Sportsplex
3/28/15 Saturday: 11:00 am – SUP Fusion @ Orange County Sportsplex
3/28/15 Saturday: 12:00 pm – Family SUP @ Orange County Sportsplex
3/28/15 Saturday: 3:30 pm – SUP Fusion @ UNC Wellness Center, NW Cary
3/28/15 Saturday: 4:45 pm – SUP Fusion @ UNC Wellness Center, NW Cary
3/29/15 Sunday: 3:30 pm – SUP Fusion @ UNC Wellness Center, NW Cary
3/29/15 Sunday: 4:45 pm – SUP Fusion @ UNC Wellness Center, NW Cary
SUP Yoga at Jordan Lake – May 2, 2015 – Cancelled
Dear friends -- We decided to cancel the SUP event on May 2, 2015 because of cool water temps. When we planned this event many months ago, our fingers were crossed for a warm early May. While the weather reports show a high of 74 tomorrow, the water temps are cold especially after today’s hard rains and chilly temps. We are so sorry to cancel.
HOWEVER…we do have a backup plan. If you would like to still donate to Jen’s campaign and purchase a ticket to a SUP yoga or fitness class, you can do that today through May 14, 2015!
Our option instead of holding class tomorrow is this:
Purchase a ticket through Jen’s site and we will send you a unique code that you can use later this season for a SUP class of your choice. Essentially you would be pre-paying for one SUP class and donating at the same time! WIN-WIN!!!
I will be kicking off the SUP season on Memorial Day weekend and I hope to see many new friends and familiar faces from last year. This year our season will run from Memorial Day 2015 through the end of September 2015.
Check back here later this week for the schedule over Memorial Day and moving forward into the summer months.
Thank you everyone! See you on the water soon.
HOWEVER…we do have a backup plan. If you would like to still donate to Jen’s campaign and purchase a ticket to a SUP yoga or fitness class, you can do that today through May 14, 2015!
Our option instead of holding class tomorrow is this:
Purchase a ticket through Jen’s site and we will send you a unique code that you can use later this season for a SUP class of your choice. Essentially you would be pre-paying for one SUP class and donating at the same time! WIN-WIN!!!
I will be kicking off the SUP season on Memorial Day weekend and I hope to see many new friends and familiar faces from last year. This year our season will run from Memorial Day 2015 through the end of September 2015.
Check back here later this week for the schedule over Memorial Day and moving forward into the summer months.
Thank you everyone! See you on the water soon.
SUP Indoor Summer 2015 Dates!
Summer 2015 SUP classes are now scheduled for the Orange County Sportsplex.
With the nice weather, I plan to be outside on my board a lot…but I am excited to offer a morning of indoor SUP classes from May 2015 through August 2015.
Indoor SUP is a fantastic workout and a great way to practice balance and stability on the board. This is a nice option for new stand up paddleboard students as well as the experienced. Boards are tethered in the pool while I lead the class from the pool deck. Students are encouraged to practice at their own pace, find opportunities for challenge and rest, and really tune in to what their bodies are experiencing.
With the nice weather, I plan to be outside on my board a lot…but I am excited to offer a morning of indoor SUP classes from May 2015 through August 2015.
Indoor SUP is a fantastic workout and a great way to practice balance and stability on the board. This is a nice option for new stand up paddleboard students as well as the experienced. Boards are tethered in the pool while I lead the class from the pool deck. Students are encouraged to practice at their own pace, find opportunities for challenge and rest, and really tune in to what their bodies are experiencing.
SUP Yoga and SUP Fusion, Saturday 5/23/15
Once a month throughout the summer, I’ll be offering indoor SUP Yoga, SUP Fusion and Family SUP at the Orange County Sportsplex in Hillsborough.
This Saturday, May 23, 2015, is the day so please register and reserve your spot!!!
Schedule for May 23rd:
10:15 am SUP Yoga
11:15 am SUP Fusion
12:15 pm Family SUP
Hope you can join me!!!
This Saturday, May 23, 2015, is the day so please register and reserve your spot!!!
Schedule for May 23rd:
10:15 am SUP Yoga
11:15 am SUP Fusion
12:15 pm Family SUP
Hope you can join me!!!
SUP Yoga at Jordan Lake – Sunday 5/24/15
Sooooo excited that our outdoor SUP season begins this Memorial Day weekend. I am looking forward to being outside on the water with everyone. We are starting the season on SUNDAY, MAY 24, 2015 at 8:15 am..
I PROMISE to have the summer schedule posted soon. I’m working out the schedule with my assistants and should have it finalized by the end of the holiday weekend.
See you Sunday or sometime this summer!!!!
I PROMISE to have the summer schedule posted soon. I’m working out the schedule with my assistants and should have it finalized by the end of the holiday weekend.
See you Sunday or sometime this summer!!!!
Indoor SUP Yoga/Fusion in June 2015
Mark your calendars for the next indoor SUP Yoga and SUP Fusion classes at the Orange County Sportsplex in Hillsborough, NC .
JUNE 20, 2015 3 pm SUP YOGA and 4 pm SUP FUSION. (We have had a time and date change because of a swim team conflict that day.)
If you are new to either of these classes…no problem. There are options for all levels.
Whether you are an experienced SUP student or brand new, indoor SUP is a great way to practice balance, stability and core strength. If you have a yoga practice, try out SUP Yoga and challenge your body in a different way…off the mat and on the board. Postures that are familiar feel new again because of the unstable water surface. The SUP Fusion class combines strength and body weight training with foundational yoga postures to provide a total body workout
Cost: $15.00 for members; $20.00 for non-members
See you on the water.
JUNE 20, 2015 3 pm SUP YOGA and 4 pm SUP FUSION. (We have had a time and date change because of a swim team conflict that day.)
If you are new to either of these classes…no problem. There are options for all levels.
Whether you are an experienced SUP student or brand new, indoor SUP is a great way to practice balance, stability and core strength. If you have a yoga practice, try out SUP Yoga and challenge your body in a different way…off the mat and on the board. Postures that are familiar feel new again because of the unstable water surface. The SUP Fusion class combines strength and body weight training with foundational yoga postures to provide a total body workout
Cost: $15.00 for members; $20.00 for non-members
See you on the water.
SUP Yoga at Jordan Lake, June 21, 2015
Next SUP Yoga class is scheduled for Sunday, June 21, 2015 at 8:15 am. Registration is open. Grab a friend or two and join me Sunday morning for a 90 minute class on Jordan Lake at Vista Point. Should be a fabulous morning.
What to bring: Water, sun screen, towel, flip flops, hat, change of clothing
I’ll see you on the water!
What to bring: Water, sun screen, towel, flip flops, hat, change of clothing
I’ll see you on the water!
SUP classes in July 2015
Join me for lots of fun SUP classes in July 2015.
Mark your calendars and come see me on the water!
SUP Yoga – Friday, July 3, 8:45 am – Jordan Lake, Vista Point
SUP Fusion – Wednesday, July 8, 9 am – Farrington Point Boat Ramp, Chapel Hill
SUP Yoga – Sunday, July 12, 8:15 am – Jordan Lake, Vista Point, Pittsboro
SUP Fusion – Wednesday, July 22, 9 am – Farrington Boat Ramp, Chapel Hill
Indoor SUP Yoga/SUP Fusion – Saturday, July 25, 10 am – Orange County Sportsplex, Hillsborough
SUP Yoga – Sunday, July 26, 8:15 am – Jordan Lake, Vista Point, Pittsboro
Happy Hour SUP Fusion – Thursday, July 30, 6 pm – Jordan Lake, Vista Point, Pittsboro
Can’t find a date that works for you? Consider scheduling a private group session with your friends and Maria! Maria can create a unique SUP experience for corporate events, team-building, birthday celebrations and more. Contact Maria and book a date today.
Mark your calendars and come see me on the water!
SUP Yoga – Friday, July 3, 8:45 am – Jordan Lake, Vista Point
SUP Fusion – Wednesday, July 8, 9 am – Farrington Point Boat Ramp, Chapel Hill
SUP Yoga – Sunday, July 12, 8:15 am – Jordan Lake, Vista Point, Pittsboro
SUP Fusion – Wednesday, July 22, 9 am – Farrington Boat Ramp, Chapel Hill
Indoor SUP Yoga/SUP Fusion – Saturday, July 25, 10 am – Orange County Sportsplex, Hillsborough
SUP Yoga – Sunday, July 26, 8:15 am – Jordan Lake, Vista Point, Pittsboro
Happy Hour SUP Fusion – Thursday, July 30, 6 pm – Jordan Lake, Vista Point, Pittsboro
Can’t find a date that works for you? Consider scheduling a private group session with your friends and Maria! Maria can create a unique SUP experience for corporate events, team-building, birthday celebrations and more. Contact Maria and book a date today.
 Awesome group of SUP yoginis! |  Practicing tree pose on Jordan lake |
SUP Yoga, Friday, Friday July 3, 2015!
Join me this Friday morning , July 3, 2015, for a SUP Yoga session on Jordan Lake at Vista Point, from 8:45 am – 10:45 am.
Invite a friend and register here.
Hope to see you soon!
Invite a friend and register here.
Hope to see you soon!
August 2, 2015 – SUP Fusion – Just Added!!
Can’t believe we are already in the last week of July! We have had some wonderful SUP classes with the best people! Thank you to everyone who has practiced with me this past month!
Time to look forward to some more great classes in August. I have some vacation planned so I’m going to try to work in as many SUP classes as possible when I’m in town.
First one is Sunday, August 2, 2015 at 8:15 am. SUP FUSION! SUP Fusion is a combination of yoga, cardio and strength conditioning. It’s a fabulous workout experience. Should be fantastic.
Grab some friends and join me.
Time to look forward to some more great classes in August. I have some vacation planned so I’m going to try to work in as many SUP classes as possible when I’m in town.
First one is Sunday, August 2, 2015 at 8:15 am. SUP FUSION! SUP Fusion is a combination of yoga, cardio and strength conditioning. It’s a fabulous workout experience. Should be fantastic.
Grab some friends and join me.
End of August 2015 SUP Classes Posted!
We are enjoying some lovely vacation time this week and next…feels great to recharge…get extra sleep and have fun with family and good friends.
When we get back though, I’m definitely looking forward to some SUP classes with YOU at the end of August and a full schedule in September.
I have 3 classes open for the end of August and room for some private groups if you are interested!
Mark your calendars and join me for the following classes:
Sunday, August 23, 2015 8:15 am – SUP Yoga at Jordan Lake Vista Point
Saturday, August 29, 2015 10:15am – Indoor SUP Yoga at Orange County Sportsplex
11:15am – Indoor SUP Fusion at Orange County Sportsplex
When we get back though, I’m definitely looking forward to some SUP classes with YOU at the end of August and a full schedule in September.
I have 3 classes open for the end of August and room for some private groups if you are interested!
Mark your calendars and join me for the following classes:
Sunday, August 23, 2015 8:15 am – SUP Yoga at Jordan Lake Vista Point
Saturday, August 29, 2015 10:15am – Indoor SUP Yoga at Orange County Sportsplex
11:15am – Indoor SUP Fusion at Orange County Sportsplex
Private sessions available by appointment. Email me and let’s find some dates that work for you and your group. SUP Yoga, SUP Fusion or SUP Basics….We can stretch, strengthen, lengthen and breathe at your own perfect pace.
Indoor SUP Yoga and SUP Fusion
We will be back in the pool this weekend, Saturday, 8/29/15 for SUP Yoga and SUP Fusion at the Orange County Sportsplex in Hillsborough, NC.
At 10:15 am, we will practice yoga on the board learning how to balance and build strength and flexibility exploring familiar poses on an unstable surface (the water!).
SUP Yoga is for all levels of ability. Everyone is welcome to check out this fun and challenging class.
At 11:15 am, we will combine yoga and strength training with the balance and stability challenges of the SUP for a unique workout experience in our SUP Fusion class. So much fun!!!
Cost of classes: $20.00 for non-members and $15.00 for members
Registration for these classes is by phone or in-person at the Sportsplex.
At 10:15 am, we will practice yoga on the board learning how to balance and build strength and flexibility exploring familiar poses on an unstable surface (the water!).
SUP Yoga is for all levels of ability. Everyone is welcome to check out this fun and challenging class.
At 11:15 am, we will combine yoga and strength training with the balance and stability challenges of the SUP for a unique workout experience in our SUP Fusion class. So much fun!!!
Cost of classes: $20.00 for non-members and $15.00 for members
Registration for these classes is by phone or in-person at the Sportsplex.
September 2015 SUP Class Schedule Coming Soon!
I’m working on the September 2015 schedule right now! First class in September will be SUP Yoga on Labor Day Monday at 9 am!! Registration will open tonight. (8/31/15)
Be on the lookout for lots of SUP Yoga and SUP Fusion this month. September is a gorgeous month for SUP because the air gets a little cooler but the water is still warm. And the scenery at Jordan Lake is even more gorgeous.
Stay tuned. I’ll post the calendar here first!!!!
Thanks everyone!!!
Be on the lookout for lots of SUP Yoga and SUP Fusion this month. September is a gorgeous month for SUP because the air gets a little cooler but the water is still warm. And the scenery at Jordan Lake is even more gorgeous.
Stay tuned. I’ll post the calendar here first!!!!
Thanks everyone!!!
Labor Day Monday SUP Yoga, 9/7/15 at 8:15 am
We are kicking off a month of SUP this September with a SUP Yoga session on Labor Day Monday, September 7, 2015 at 8:15 am. Grab a friend or two and register to join me on the water for 2 hours of paddling, yoga, paddling and rest.
SUP Fusion This Weekend 9/13/15 at 8:30 am
Yay! We are going to SUP this weekend friends.
SUP Fusion at Farrington Point Boat Ramp!!!
2 hours of paddling, strength, core and cardio conditioning !
Only 10 spots so sign up today!!!!
SUP Fusion at Farrington Point Boat Ramp!!!
2 hours of paddling, strength, core and cardio conditioning !
Only 10 spots so sign up today!!!!
Fall SUP Yoga on Sunday 9/27/15
I am in total disbelief that we are saying goodbye to summer this week. However the beauty of living in NC is that we get some pretty awesome weather in the fall. I’m hoping for plenty of more days on the water starting with next Sunday, 9/27/15.
Please join me for a SUP Yoga excursion at 8:15 am at Jordan Lake Vista Point.
If you have been waiting to try this all year, now’s the time. If you have joined me throughout the year, let’s get out there again together this Sunday.
Hope to see you on the water.
Please join me for a SUP Yoga excursion at 8:15 am at Jordan Lake Vista Point.
If you have been waiting to try this all year, now’s the time. If you have joined me throughout the year, let’s get out there again together this Sunday.
Hope to see you on the water.
SUP in October in NC
Last year, in 2014, I tried to schedule at least 2 classes in October and had to cancel both of them because of cold, rainy weather. I remember thinking at the beginning of this year, “We can’t have two cold, rainy Octobers in a row…not here in NC…hopefully SUP will continue through October!” And what do you know….we ended September and began October with cold and rain. I haven’t been to the lake since before the rains started but I’m happy to think that the water level has likely risen significantly. During the last SUP class I took out to Jordan Lake, we all remarked how low the water was…..so many shallow areas in our normally deep coves.
Well now it’s October 8, 2015, and the sun is shining and it’s supposed to be 80 degrees today. Yay! The big question now is whether to attempt to schedule any more outside SUP classes this month. I would love to get out there again with all of you at least one more time. I’m looking at the last 2 weekends in the month to possibly plan a Sunday class. Should know by the end of this week which day will work and then we will cross our fingers for some beautiful sunshine to keep us and the water warm. Please check back by October 11th for a date and I’ll open registration after that. Thanks SUP friends.
Oh…and one last thing. We will move indoors soon to enjoy SUP Yoga and SUP Fusion at multiple indoor pools this winter in the Triangle area. We can practice SUP year-round thanks to the lovely aquatic centers who welcome me and my boards! See you all soon.
Well now it’s October 8, 2015, and the sun is shining and it’s supposed to be 80 degrees today. Yay! The big question now is whether to attempt to schedule any more outside SUP classes this month. I would love to get out there again with all of you at least one more time. I’m looking at the last 2 weekends in the month to possibly plan a Sunday class. Should know by the end of this week which day will work and then we will cross our fingers for some beautiful sunshine to keep us and the water warm. Please check back by October 11th for a date and I’ll open registration after that. Thanks SUP friends.
Oh…and one last thing. We will move indoors soon to enjoy SUP Yoga and SUP Fusion at multiple indoor pools this winter in the Triangle area. We can practice SUP year-round thanks to the lovely aquatic centers who welcome me and my boards! See you all soon.
SUP Yoga and SUP Fusion this weekend!
After an awesome outdoors SUP season, it’s time to get back on the water indoors.
Our first two fall classes are this weekend, Saturday, October 24, 2015 at the Orange County Sportsplex, Hillsborough, NC.
10:15 am SUP Yoga
11:15 am SUP Fusion
Class Descriptions:
In SUP Yoga, we practice traditional yoga postures and yoga flows in a non-traditional setting…on top of the water on a stand up paddleboard (SUP). Students begin in postures that keep the center of gravity low while we get used to balancing on the boards. As the class progress, we move to standing and have options for more challenging poses. Some yoga experience is helpful but not required.
In SUP Fusion, we begin with yoga-like stretches and exercises to get the body warmed up. Using the awesome Multi-Purpose SUP Strap, we will transform our boards into floating gyms, adding in resistance training, bodyweight exercises and cardiorespiratory challenges. A fun and unique total body workout!
Class Fees:
$15.00 Members
$20.00 Non-members
Our first two fall classes are this weekend, Saturday, October 24, 2015 at the Orange County Sportsplex, Hillsborough, NC.
10:15 am SUP Yoga
11:15 am SUP Fusion
Class Descriptions:
In SUP Yoga, we practice traditional yoga postures and yoga flows in a non-traditional setting…on top of the water on a stand up paddleboard (SUP). Students begin in postures that keep the center of gravity low while we get used to balancing on the boards. As the class progress, we move to standing and have options for more challenging poses. Some yoga experience is helpful but not required.
In SUP Fusion, we begin with yoga-like stretches and exercises to get the body warmed up. Using the awesome Multi-Purpose SUP Strap, we will transform our boards into floating gyms, adding in resistance training, bodyweight exercises and cardiorespiratory challenges. A fun and unique total body workout!
Class Fees:
$15.00 Members
$20.00 Non-members
Vote for Endurance Magazine Best of Survey!
I say it every time we are out on the boards…”the water is the best and most unique studio we could ever hope for.” Now we have a chance to let everyone know how amazing it is to practice yoga on our floating mats (aka the standup paddleboards). Voting is open for Endurance Magazine’s 2015 “Best Of” Survey.
Please join me in voting for “Maria Finnegan Fitness – SUP Yoga” for the Best Yoga Studio in the Triangle. You can click on the link here: http://www.endurancemag.com/best/
Scroll to page six to find the option for voting for the Best Yoga Studio in the Triangle.
We have a week to vote so spread the word! Thank you!
Please join me in voting for “Maria Finnegan Fitness – SUP Yoga” for the Best Yoga Studio in the Triangle. You can click on the link here: http://www.endurancemag.com/best/
Scroll to page six to find the option for voting for the Best Yoga Studio in the Triangle.
We have a week to vote so spread the word! Thank you!
Indoor SUP Classes This Winter 2016
Mark your calendars for Indoor SUP this Winter!
Happy to share that I have indoor SUP classes scheduled in Chapel Hill for Winter 2016.
Join me for one or for all!
Chapel Hill, NC
UNC Wellness Center, Meadowmont
(Call 919-966-5500 to register)
SUNDAY, February 28th, March 13th and April 24th -- 10 am – SUP Yoga
11 am – SUP Fusion
UNC Wellness Center, NW Cary
(Call 919-957-5900 to register)
SUNDAY, February 28th -- 3 pm – SUP Yoga
4 pm – SUP Fusion
Cost:
$20.00 members; $25.00 non-members
Class descriptions:
SUP Fusion: We combine SUP yoga with strength and cardio conditioning to create an awesome total body workout. The paddle boards are floating gyms for this hour. Expect to have a great time while we practice balance, build strength and challenge our stability. Suitable for all levels of ability. Participants should be comfortable getting in and out of the pool water.
SUP Yoga: Take your yoga practice to an entirely different place…on a paddle board, in the pool. With our paddle boards, we create floating mats. We will challenge and build core strength, practice balance and stability and have fun moving through familiar poses and sequences in a less familiar setting.
Happy to share that I have indoor SUP classes scheduled in Chapel Hill for Winter 2016.
Join me for one or for all!
Chapel Hill, NC
UNC Wellness Center, Meadowmont
(Call 919-966-5500 to register)
SUNDAY, February 28th, March 13th and April 24th -- 10 am – SUP Yoga
11 am – SUP Fusion
UNC Wellness Center, NW Cary
(Call 919-957-5900 to register)
SUNDAY, February 28th -- 3 pm – SUP Yoga
4 pm – SUP Fusion
Cost:
$20.00 members; $25.00 non-members
Class descriptions:
SUP Fusion: We combine SUP yoga with strength and cardio conditioning to create an awesome total body workout. The paddle boards are floating gyms for this hour. Expect to have a great time while we practice balance, build strength and challenge our stability. Suitable for all levels of ability. Participants should be comfortable getting in and out of the pool water.
SUP Yoga: Take your yoga practice to an entirely different place…on a paddle board, in the pool. With our paddle boards, we create floating mats. We will challenge and build core strength, practice balance and stability and have fun moving through familiar poses and sequences in a less familiar setting.
Private SUP Sessions and SUP Parties with Maria
Need an idea for a party or team-building event?
Looking for something fun for girls’ night out?
Want to try SUP in the pool first with friends or your kids before venturing out on the lake?
I am happy to share that I can now offer private and group SUP Yoga and Fusion classes at the Orange County Sportsplex in Hillsborough, NC. Gather your friends, co-workers, teammates, or neighbors and book a date with me for some time on the boards in the pool. Sessions are 60 minutes and can be customized for your group. I offer SUP Yoga and SUP Fusion (a combo class of yoga, cardio, strength and core training) classes for all-levels.
Pricing:
$200.00 for up to 8 participants.
$20.00 for each additional participant up to 12 total.
Contact Maria to discuss times, dates and class options that are right for your group.
Looking for something fun for girls’ night out?
Want to try SUP in the pool first with friends or your kids before venturing out on the lake?
I am happy to share that I can now offer private and group SUP Yoga and Fusion classes at the Orange County Sportsplex in Hillsborough, NC. Gather your friends, co-workers, teammates, or neighbors and book a date with me for some time on the boards in the pool. Sessions are 60 minutes and can be customized for your group. I offer SUP Yoga and SUP Fusion (a combo class of yoga, cardio, strength and core training) classes for all-levels.
Pricing:
$200.00 for up to 8 participants.
$20.00 for each additional participant up to 12 total.
Contact Maria to discuss times, dates and class options that are right for your group.
Step Routines
Intermediate/Advanced 64-count Horizontal Step Combination
Assume right foot lead….self-reversing, no taps!
A lot of 6 counts on this one…but it all comes together at the end!
6-count turn step
1 right lead turn straddle
1 right lead Drag into a left foot mambo away on the floor (then come back to step)
1 right lead Drag into a left foot mambo away on the floor (then come back to step)
Up onto the step (facing the back of the room, still right lead)
3 single lunges and exit bench (NOW ON LEFT foot lead, facing back of room)
—–that’s the first half….32 counts—--
—–here’s the second half…..another 32 counts—--
1 left lead hamstring hangover (ham on bench, ham on the floor)
Acoss the bench (exit on short end, left lead)
2 glute straddles (you are facing the short end still)
1 left lead tango on the board, straddle down and stomp with right foot on the front left corner of bench
2 outer thigh lifts corner to corner
Repeat on the left side.
Email me with questions!
A lot of 6 counts on this one…but it all comes together at the end!
6-count turn step
1 right lead turn straddle
1 right lead Drag into a left foot mambo away on the floor (then come back to step)
1 right lead Drag into a left foot mambo away on the floor (then come back to step)
Up onto the step (facing the back of the room, still right lead)
3 single lunges and exit bench (NOW ON LEFT foot lead, facing back of room)
—–that’s the first half….32 counts—--
—–here’s the second half…..another 32 counts—--
1 left lead hamstring hangover (ham on bench, ham on the floor)
Acoss the bench (exit on short end, left lead)
2 glute straddles (you are facing the short end still)
1 left lead tango on the board, straddle down and stomp with right foot on the front left corner of bench
2 outer thigh lifts corner to corner
Repeat on the left side.
Email me with questions!
Intermediate/Advanced Vertical Step Routine #1
Notes:
-Tapless step.
-Step is vertical. “Home side” is the short end, facing forward.
-First combo always starts with right foot lead, but after that, I change lead feet frequently. -As you read through, I’ll indicate which lead foot you should be on, assuming that you started the entire routine on a right foot.
-Entire routine will eventually self-reverse.
-Variations and layering options are indicated by (*) and are explained below each combo.
Combo 1: (32 counts)
(1x) Right Basic – 4 counts
(1x) L-step* (Begin on the short end and finish on the right side of the bench) – 8 counts
Now on left foot lead.
(1x) outer thigh leg lift & grapevine to the right, grapevine back to bench – 8 counts
(2x) Hamstring straddle** moving forward on bench – 8 counts
(1x) “Walk the corner, pivot” *** (End on the short end, facing back of room) – 4 counts
—————————————————————————————————-
*L-step variation that I love: 1 knee up, then squat on the floor, rock back with right foot and chasse to the other side)
**2 ham straddles: can eventually become 2 scissors or glute flys over….or even 4 quick feet/football feet over for a way harder challenge
***Walk the corner, pivot: Explanation: Left foot on the front corner of the bench, right foot on the floor in front of the “away” short side, step the left foot forward and pivot, step right foot on the floor…and now you are facing the short end, facing the back of the room and your left foot is free for the next move.
—————————————————————————————————–
Combo 2: (64 counts)
(2x) single knee lifts on the board, straddle down, then back on bench – 8 counts
Single, single double-down lunges (exit to the left of the bench) – 8 counts
(2x) Corner glute lifts – 8 counts
Facing the long edge of the bench,on left lead still…
(3x) hamstring curls on top of the bench ( called “Walking the Plank”) – 8 counts
Step down off the short end to your left, on a right foot, and use 4 counts to walk forward to the other long side of the board* – 4 counts.…
Now on a right foot lead.
(1x) Stomp the corner right foot
(1x) Stomp the corner left foot.
(1x) A-step over the bench, walk back kick left leg, walk back to bench – 8 counts
(2x) drag over the bench**
(1x) 10-count mambo***
—————————————————————————————————–
*Hamstring, step down: assuming left lead, 3 hamstrings on the bench leaves you with your right foot free to step down behind the bench….there are 4 counts to step down and then walk 3 more steps to the left and forward around the bench to the other side. A fun variation is to step down right foot and then spin around the short end of the board to get to the other side for your stomps.
**Drag – this is a 3 count move…count it “321,321”…assuming left foot lead….step left foot up on board, pull the right foot over and behind to touch down on other side of the bench and let the left foot touch down next…then immediately step the right foot back up on board, “drag” the left foot behind and over to the other side, followed by the right foot stepping down. To practice….do 4 drags and then a corner knee. This will keep you on an even beat.
***10 count mambo: this is 2 stomps on the left foot, change corners, 2 stomps on the right foot. To practice the break down…take 2 stomps left, 2 stomps right, 1 basic and march or a jack on the floor. Eventually you’ll lose the basic and the jack and the 10 count mambo fits perfectly into your combo after the drag.
——————————————————————————————————–
Combo 3: (32 counts)
Facing the long edge of the bench – on left foot lead
Step up and over the bench, walk into a V-flip and face the bench again – 8 counts
(1x) Turn straddle – 4 counts
(1x) Shuffle straddle – 4 counts
(3x) Travel Pulse squats (right foot on bench, left foot on floor for first one; both feet on bench for second one; right foot on floor, left foot on bench for third one), then rock back on the floor with left foot – 8 counts
(1x) Corner jump shot
(1x) Hop turn to the short end, home side
This creates your lead change and now you are ready to repeat the entire routine on the left.
-Tapless step.
-Step is vertical. “Home side” is the short end, facing forward.
-First combo always starts with right foot lead, but after that, I change lead feet frequently. -As you read through, I’ll indicate which lead foot you should be on, assuming that you started the entire routine on a right foot.
-Entire routine will eventually self-reverse.
-Variations and layering options are indicated by (*) and are explained below each combo.
Combo 1: (32 counts)
(1x) Right Basic – 4 counts
(1x) L-step* (Begin on the short end and finish on the right side of the bench) – 8 counts
Now on left foot lead.
(1x) outer thigh leg lift & grapevine to the right, grapevine back to bench – 8 counts
(2x) Hamstring straddle** moving forward on bench – 8 counts
(1x) “Walk the corner, pivot” *** (End on the short end, facing back of room) – 4 counts
—————————————————————————————————-
*L-step variation that I love: 1 knee up, then squat on the floor, rock back with right foot and chasse to the other side)
**2 ham straddles: can eventually become 2 scissors or glute flys over….or even 4 quick feet/football feet over for a way harder challenge
***Walk the corner, pivot: Explanation: Left foot on the front corner of the bench, right foot on the floor in front of the “away” short side, step the left foot forward and pivot, step right foot on the floor…and now you are facing the short end, facing the back of the room and your left foot is free for the next move.
—————————————————————————————————–
Combo 2: (64 counts)
(2x) single knee lifts on the board, straddle down, then back on bench – 8 counts
Single, single double-down lunges (exit to the left of the bench) – 8 counts
(2x) Corner glute lifts – 8 counts
Facing the long edge of the bench,on left lead still…
(3x) hamstring curls on top of the bench ( called “Walking the Plank”) – 8 counts
Step down off the short end to your left, on a right foot, and use 4 counts to walk forward to the other long side of the board* – 4 counts.…
Now on a right foot lead.
(1x) Stomp the corner right foot
(1x) Stomp the corner left foot.
(1x) A-step over the bench, walk back kick left leg, walk back to bench – 8 counts
(2x) drag over the bench**
(1x) 10-count mambo***
—————————————————————————————————–
*Hamstring, step down: assuming left lead, 3 hamstrings on the bench leaves you with your right foot free to step down behind the bench….there are 4 counts to step down and then walk 3 more steps to the left and forward around the bench to the other side. A fun variation is to step down right foot and then spin around the short end of the board to get to the other side for your stomps.
**Drag – this is a 3 count move…count it “321,321”…assuming left foot lead….step left foot up on board, pull the right foot over and behind to touch down on other side of the bench and let the left foot touch down next…then immediately step the right foot back up on board, “drag” the left foot behind and over to the other side, followed by the right foot stepping down. To practice….do 4 drags and then a corner knee. This will keep you on an even beat.
***10 count mambo: this is 2 stomps on the left foot, change corners, 2 stomps on the right foot. To practice the break down…take 2 stomps left, 2 stomps right, 1 basic and march or a jack on the floor. Eventually you’ll lose the basic and the jack and the 10 count mambo fits perfectly into your combo after the drag.
——————————————————————————————————–
Combo 3: (32 counts)
Facing the long edge of the bench – on left foot lead
Step up and over the bench, walk into a V-flip and face the bench again – 8 counts
(1x) Turn straddle – 4 counts
(1x) Shuffle straddle – 4 counts
(3x) Travel Pulse squats (right foot on bench, left foot on floor for first one; both feet on bench for second one; right foot on floor, left foot on bench for third one), then rock back on the floor with left foot – 8 counts
(1x) Corner jump shot
(1x) Hop turn to the short end, home side
This creates your lead change and now you are ready to repeat the entire routine on the left.
TRX
New TRX Circuit class at Snap Fitness, Hillsborough
JOIN ME FOR A 45-MINUTE TRX CIRCUIT CLASS ON TUESDAYS AT SNAP FITNESS IN HILLSBOROUGH.
This is small group training for up to 8 participants.
Class will include cardiorespiratory training as well as strength conditioning using the TRX, body weight and a few other fun pieces of equipment (you might see a kettlebell, sandbag or a perhaps a medicine ball!)
When: 10 am on Tuesdays
Where: Snap Fitness, Hillsborough, NC
Cost: Drop in or purchase a package of class passes which are good for any of my classes at Snap Fitness.
This is small group training for up to 8 participants.
Class will include cardiorespiratory training as well as strength conditioning using the TRX, body weight and a few other fun pieces of equipment (you might see a kettlebell, sandbag or a perhaps a medicine ball!)
When: 10 am on Tuesdays
Where: Snap Fitness, Hillsborough, NC
Cost: Drop in or purchase a package of class passes which are good for any of my classes at Snap Fitness.
TRX Circuit moving to Mondays and Wednesdays!
Beginning Monday, August 24, 2015, I will be offering TRX Circuit on Mondays and Wednesdays at 9:45 am at Snap Fitness, Hillsborough.
TRX Circuit is a 60 minute class that uses the TRX system for a total body workout.
Class format varies but will always include TRX stations and/or intervals and possibly other equipment such as: battling ropes, medicine balls and free weights.
All levels are welcome to check out this fun and challenging class.
Everyone can do this!!! YOU can do this.
First class is always free. After that, pricing is the same as any of my other classes at Snap.
Class passes are good for one year and can be used for any of my classes at Snap.
TRX Circuit is a 60 minute class that uses the TRX system for a total body workout.
Class format varies but will always include TRX stations and/or intervals and possibly other equipment such as: battling ropes, medicine balls and free weights.
All levels are welcome to check out this fun and challenging class.
Everyone can do this!!! YOU can do this.
First class is always free. After that, pricing is the same as any of my other classes at Snap.
Class passes are good for one year and can be used for any of my classes at Snap.
TOP TEN REASONS TO TRY TRX CIRCUIT with MARIA!
10. It’s a total body workout every time.
9. It’s a core workout every time.
8. Each workout is individualized to your level and ability.
7. Five different class times to choose from:
Mondays and Wednesdays: 5:15 am and 9:30 am
Saturdays 8:15 am
6. It’s a non-impact exercise option.
5. We work hard and we have fun at the same time!
4. First class is always free and class packages are offered at reasonable rates.
3. Convenient location at Snap Fitness, Hillsborough.
2. You will always be encouraged and supported to work at your own pace and challenged to reach new goals.
1. You get to spend 45-60 minutes hanging out with me!
As we get ready to enter the holiday season, please consider joining one of our classes so you can kickstart your exercise goals or amp up your current workout routine!
9. It’s a core workout every time.
8. Each workout is individualized to your level and ability.
7. Five different class times to choose from:
Mondays and Wednesdays: 5:15 am and 9:30 am
Saturdays 8:15 am
6. It’s a non-impact exercise option.
5. We work hard and we have fun at the same time!
4. First class is always free and class packages are offered at reasonable rates.
3. Convenient location at Snap Fitness, Hillsborough.
2. You will always be encouraged and supported to work at your own pace and challenged to reach new goals.
1. You get to spend 45-60 minutes hanging out with me!
As we get ready to enter the holiday season, please consider joining one of our classes so you can kickstart your exercise goals or amp up your current workout routine!
Workouts
Quick Quads, Core and Stretch
Here is a 10 minute standing balance sequence to strengthen quads and core and stretch hamstrings and shoulders.
Warm up with sun salutations and lunges with some shoulder opening postures.
-Chair
-Eagle
-Fold forward hooking elbows on the front of the knees
-Unwind arms and legs into into Balancing Half Moon
-Transition to Standing split
-Send lifted leg backwards and come up to High Lunge
-Lift forward into Balanced Airplane
-Standing one leg balance
-Lunge
-1/2 splits
-Forward fold
-Chair
Warm up with sun salutations and lunges with some shoulder opening postures.
-Chair
-Eagle
-Fold forward hooking elbows on the front of the knees
-Unwind arms and legs into into Balancing Half Moon
-Transition to Standing split
-Send lifted leg backwards and come up to High Lunge
-Lift forward into Balanced Airplane
-Standing one leg balance
-Lunge
-1/2 splits
-Forward fold
-Chair
Morning Workout Intervals
Had a great workout in the rain this morning with my bootcamp buddies. After a half-mile jog and a 4 minute warm up with a Tabata-style interval (20 seconds of squats, jacks, shuffles and wide squats; 10 seconds rest in between each; repeat), we went for an interval run.
Set the timer for 2 minutes and ran at a moderate pace. At 2 minutes, we stopped and did 10 squats, 20 lunges, 20 mountain climbers and plank “leap-frog.” We only ran a little under a mile but we had shaky muscles (abs, arms, legs) by the time we hit that last interval. Rounded out the hour-long session with 4 circuits of diagonal shuffles down the parking lot and sprints back followed by either jump rope skips, burpees, leg swings or prisoner jacks.
With a good stretch at the end, the hour flew by and we packed a lot of work in before
7 am!
This type of interval-training is one of my favorite ways to exercise these days. If I’m short on time, it’s a fantastic way to get the heart rate up fast, recruit lots of big muscle, and keep the workout interesting.
Enjoy!
Set the timer for 2 minutes and ran at a moderate pace. At 2 minutes, we stopped and did 10 squats, 20 lunges, 20 mountain climbers and plank “leap-frog.” We only ran a little under a mile but we had shaky muscles (abs, arms, legs) by the time we hit that last interval. Rounded out the hour-long session with 4 circuits of diagonal shuffles down the parking lot and sprints back followed by either jump rope skips, burpees, leg swings or prisoner jacks.
With a good stretch at the end, the hour flew by and we packed a lot of work in before
7 am!
This type of interval-training is one of my favorite ways to exercise these days. If I’m short on time, it’s a fantastic way to get the heart rate up fast, recruit lots of big muscle, and keep the workout interesting.
Enjoy!
Quick Tabata Workout for the Heart and Legs!
I’m a huge fan of interval training and especially tabata workouts which are 8 rounds of exercise that last 20 seconds with 10 seconds of rest in between. Then a minute of rest after the entire 4 minute session is complete. This week I have been experimenting with 4 different exercises and completing the same exercise twice before moving to the new one. Today we did:
1. Squats (option to reach down to the floor and jump up with each squat)
20 seconds, 10 seconds rest, then repeat and move on….
2. High knees
20 seconds, 10 seconds rest, then repeat and move on….
3. Defensive slide shuffles (quick feet slides, side to side…just like a basketball drill)
20 seconds, 10 seconds rest, then repeat and move on….
4. Lunges (any option, low impact all the way to plyo lunges)
20 seconds, 10 seconds rest, then repeat and move on….
This was a challenging way to run through an interval because of doubling up on the one exercise before moving on. Felt a little more muscle fatigue overall. Loved it though and so did my students.
Enjoy!
1. Squats (option to reach down to the floor and jump up with each squat)
20 seconds, 10 seconds rest, then repeat and move on….
2. High knees
20 seconds, 10 seconds rest, then repeat and move on….
3. Defensive slide shuffles (quick feet slides, side to side…just like a basketball drill)
20 seconds, 10 seconds rest, then repeat and move on….
4. Lunges (any option, low impact all the way to plyo lunges)
20 seconds, 10 seconds rest, then repeat and move on….
This was a challenging way to run through an interval because of doubling up on the one exercise before moving on. Felt a little more muscle fatigue overall. Loved it though and so did my students.
Enjoy!
The Dice Game
I teach a lot of classes and am always looking for ways to change up our workouts to keep things fun, creative and challenging. One thing I like to do is incorporate a game into the workout. Here is an easy idea that I came across years ago when I used to teach a step/interval class. I use this a few times a month in my cardio interval training classes and my students love it.
The Dice Game
Preparation:
– Use a number cube from a game at home or better yet…take 10 minutes to create an over-sized number cube (I used a square tissue box…covered it with white paper and colored in the dots)
– Write a list of exercises 1-10 on a piece of paper and post at the front of the class
-Set a timer for 20 seconds of work, 10 seconds of rest (or adjust as needed)
Example of exercises:
1. Sprints
2. Shuffles
3. Squats
4. Lunges
5. Plank
6. Jumping Jacks
7. Jump rope (or skipping in place if no jump ropes available)
8. Burpees
9. Football drill (quick feet, tires)
10. Push ups
-Have a student roll the number cube. The number that comes up is the number of times the class will perform one exercise. For example, imagine a student rolls a 4. The class will do 4 rounds of sprints. The length of the sprint is 20 seconds (or longer if you want to really push them!). After 4 rounds of sprints, give everyone a short rest 45-60 seconds and during that time, ask another student to roll the number cube. Progress through the list of exercises, rolling the cube each time to determine the number of rounds.
It’s fun for the students because it’s their roll that determines their fate! It’s fun for the instructor because it is easy to prepare and the game always gets everyone laughing and excited about each round of work. Before you know it, you’ll be finished with your 10 exercises and everyone is having a great time!
The Dice Game
Preparation:
– Use a number cube from a game at home or better yet…take 10 minutes to create an over-sized number cube (I used a square tissue box…covered it with white paper and colored in the dots)
– Write a list of exercises 1-10 on a piece of paper and post at the front of the class
-Set a timer for 20 seconds of work, 10 seconds of rest (or adjust as needed)
Example of exercises:
1. Sprints
2. Shuffles
3. Squats
4. Lunges
5. Plank
6. Jumping Jacks
7. Jump rope (or skipping in place if no jump ropes available)
8. Burpees
9. Football drill (quick feet, tires)
10. Push ups
-Have a student roll the number cube. The number that comes up is the number of times the class will perform one exercise. For example, imagine a student rolls a 4. The class will do 4 rounds of sprints. The length of the sprint is 20 seconds (or longer if you want to really push them!). After 4 rounds of sprints, give everyone a short rest 45-60 seconds and during that time, ask another student to roll the number cube. Progress through the list of exercises, rolling the cube each time to determine the number of rounds.
It’s fun for the students because it’s their roll that determines their fate! It’s fun for the instructor because it is easy to prepare and the game always gets everyone laughing and excited about each round of work. Before you know it, you’ll be finished with your 10 exercises and everyone is having a great time!
30 minute Vacation Workout
It’s summer and that means many of my students are traveling. I’ve had a number of requests for some vacation workouts. I’m keeping these workouts at between 30-45 minutes so that you don’t feel pressured to fit in an entire hour of exercise. Afterall, you’re on vacation! Enjoy!
Cardio/Bodyweight Interval Workout
Equipment: Timer (you can use a Gymboss timer or download a free timer app)
Warm up: 5 minutes
30 seconds – march, wide march
30 seconds – squats
30 seconds – wide squats
30 seconds – lunges
30 seconds – jog in place
30 seconds – high knees jog in place
30 seconds – jumping jacks
30 seconds – scissor legs
30 seconds – heel digs (simulate turning a jump rope)
30 seconds – jog in place
1st Interval: (3 minutes, 45 seconds)
1 minute – 6 squats (can keep feet on ground or add in hops)
6 wide squats
6 side-lunge touch downs
1 burpee
15 seconds – rest
Repeat for 2 more rounds. Rest at least a minute or more before beginning next interval.
2nd Interval: (4 minutes)
20 seconds: shuffles side to side (set up 2 cones/objects about 8-10 feet apart and shuffle between those)
10 seconds: rest
20 seconds: skip ups (skip in place)
10 seconds: rest
20 seconds: belt kicks (squat and kick, squat and kick opposite leg)
10 seconds: rest
20 seconds: tire jumps (4 huge leaps forward like you are jumping into and out of truck tires….right, left, right left…then
4 huge jumps backwards)
10 seconds: rest
Repeat again. Rest at least a minute or more before beginning next interval.
3rd Interval: (3 minutes, 45 seconds)
1 minute – 6 jumping jacks
6 high knees
6 lunges
1 tuck jump (or just a squat reach jump up)
15 seconds – rest
Repeat for 2 more rounds. Rest at least a minute or more before beginning next interval.
4th interval: (4 minutes)
20 seconds: double step touch side to side
10 seconds: rest
20 seconds: soldier march
10 seconds: rest
20 seconds: wide squats, jump forward, jump back
10 seconds: rest
20 seconds: big side step to the right and “duck under the fence”, then jump up…big side step to the left, “duck under the fence”, then jump up…repeat
10 seconds: rest
Repeat again. Rest at least a minute or more before beginning next interval.
5th Interval – last one!
1 minute: plank (on toes or knees)
50 abdominal curls
10 pushups
50 V-sit twists (V-sit…interlace fingers in front of you…twist side to side and attempt to touch knuckles to floor)
1 minute plank
50 abdominal curls
10 push ups
Cool down – a few minutes
Take time to stretch, rest and recover. Stretch quads, hamstrings, calves, abs, back, chest, shoulders….total body stretch.
Drink water and get back to your friends and family!
Cardio/Bodyweight Interval Workout
Equipment: Timer (you can use a Gymboss timer or download a free timer app)
Warm up: 5 minutes
30 seconds – march, wide march
30 seconds – squats
30 seconds – wide squats
30 seconds – lunges
30 seconds – jog in place
30 seconds – high knees jog in place
30 seconds – jumping jacks
30 seconds – scissor legs
30 seconds – heel digs (simulate turning a jump rope)
30 seconds – jog in place
1st Interval: (3 minutes, 45 seconds)
1 minute – 6 squats (can keep feet on ground or add in hops)
6 wide squats
6 side-lunge touch downs
1 burpee
15 seconds – rest
Repeat for 2 more rounds. Rest at least a minute or more before beginning next interval.
2nd Interval: (4 minutes)
20 seconds: shuffles side to side (set up 2 cones/objects about 8-10 feet apart and shuffle between those)
10 seconds: rest
20 seconds: skip ups (skip in place)
10 seconds: rest
20 seconds: belt kicks (squat and kick, squat and kick opposite leg)
10 seconds: rest
20 seconds: tire jumps (4 huge leaps forward like you are jumping into and out of truck tires….right, left, right left…then
4 huge jumps backwards)
10 seconds: rest
Repeat again. Rest at least a minute or more before beginning next interval.
3rd Interval: (3 minutes, 45 seconds)
1 minute – 6 jumping jacks
6 high knees
6 lunges
1 tuck jump (or just a squat reach jump up)
15 seconds – rest
Repeat for 2 more rounds. Rest at least a minute or more before beginning next interval.
4th interval: (4 minutes)
20 seconds: double step touch side to side
10 seconds: rest
20 seconds: soldier march
10 seconds: rest
20 seconds: wide squats, jump forward, jump back
10 seconds: rest
20 seconds: big side step to the right and “duck under the fence”, then jump up…big side step to the left, “duck under the fence”, then jump up…repeat
10 seconds: rest
Repeat again. Rest at least a minute or more before beginning next interval.
5th Interval – last one!
1 minute: plank (on toes or knees)
50 abdominal curls
10 pushups
50 V-sit twists (V-sit…interlace fingers in front of you…twist side to side and attempt to touch knuckles to floor)
1 minute plank
50 abdominal curls
10 push ups
Cool down – a few minutes
Take time to stretch, rest and recover. Stretch quads, hamstrings, calves, abs, back, chest, shoulders….total body stretch.
Drink water and get back to your friends and family!
Quick, Simple Travel Workout
While on vacation, I got some great workouts in with 2 pieces of equipment, my jump rope and my sneakers.
Here’s one of my morning workouts….a nice one if you are traveling or have limited equipment and/or time. . .
2 mile run (or any length run that makes you happy!)
Followed by:
1 minute of lunges
1 minute of squats
1 minute of jump rope
Repeat for 4 rounds.
Followed by:
50 ab curls, 15 push ups, 50 ab curls, 15 push ups
Followed by:
Kneeling side plank leg lifts (30 each leg)
Followed by:
Child’s pose and a good stretch.
Enjoy!
Here’s one of my morning workouts….a nice one if you are traveling or have limited equipment and/or time. . .
2 mile run (or any length run that makes you happy!)
Followed by:
1 minute of lunges
1 minute of squats
1 minute of jump rope
Repeat for 4 rounds.
Followed by:
50 ab curls, 15 push ups, 50 ab curls, 15 push ups
Followed by:
Kneeling side plank leg lifts (30 each leg)
Followed by:
Child’s pose and a good stretch.
Enjoy!
Monday Morning Workout
My 6 am Monday morning boot camp is all about cardio and core conditioning.
The following workout will take you about an hour. You can cut it down by eliminating some of the rounds of repetition.
Enjoy!
Equipment: YOU, a mat, jump rope, cones
1.Warm up: 1/2 mile jog
2.Continuing the warm up/work:
The “7” interval: (inspired by www.bootcampideas.com)
a. 7 sprints (set up your cones about 20-25 yards apart. Sprint down and back for 1, down and back for 2…up to 7.
b. 70 jump rope skips
c. 17 squats
d. 27 walking lunges
Rest for 1 minute and repeat for 5 rounds.
3. Next opportunity for fun:
Run/core blast:
a. 20 ab curls
b. 10 pushups
c. Run 50 yards and back (set up 2 cones or pick a landmark to run to and back)
Repeat for 5 rounds, no rest in between exercises.
4. 1 minute opportunities for even more fun!
(Each exercise is one minute long. Complete 2 exercises, then rest 30 seconds and move on to next 2 exercises)
a. Cardio: Shuffle between 2 cones about 5 yards apart.
b. Core: Forearm plank knee drops (from forearm plank, alternate bringing one knee to the floor, then the other..slow and controlled).
a. Cardio: Skaters
b. Core: Plank tap opposite shoulder (from plank pose, take right hand and tap your left shoulder, then left hand taps right shoulder)
a. Cardio: Run 100 yards and back.
b. Core: Toe touch (lie on back, legs spread the width of your mat…lift left leg and reach right arm to reach towards left foot…the shoulders and back will come up off the floor….lie back down and then lift up to touch right leg and left arm together
a. Cardio: Wide based squats (option to add little hops instead of keeping feet flat on ground)
b. Core: Kneeling side plank leg lifts (lift top leg to hip height and back down….switch legs after 30 seconds)
Repeat entire sequence a second time through.
If you have any energy left…finish with sprints:
Set up 2 cones about 50 yards apart and sprint from one cone to the other. As fast as possible…especially on the first few steps. Walk/jog back to start.
Repeat for 5 rounds.
Stretch!!!!
Drink water.
Great job!
The following workout will take you about an hour. You can cut it down by eliminating some of the rounds of repetition.
Enjoy!
Equipment: YOU, a mat, jump rope, cones
1.Warm up: 1/2 mile jog
2.Continuing the warm up/work:
The “7” interval: (inspired by www.bootcampideas.com)
a. 7 sprints (set up your cones about 20-25 yards apart. Sprint down and back for 1, down and back for 2…up to 7.
b. 70 jump rope skips
c. 17 squats
d. 27 walking lunges
Rest for 1 minute and repeat for 5 rounds.
3. Next opportunity for fun:
Run/core blast:
a. 20 ab curls
b. 10 pushups
c. Run 50 yards and back (set up 2 cones or pick a landmark to run to and back)
Repeat for 5 rounds, no rest in between exercises.
4. 1 minute opportunities for even more fun!
(Each exercise is one minute long. Complete 2 exercises, then rest 30 seconds and move on to next 2 exercises)
a. Cardio: Shuffle between 2 cones about 5 yards apart.
b. Core: Forearm plank knee drops (from forearm plank, alternate bringing one knee to the floor, then the other..slow and controlled).
a. Cardio: Skaters
b. Core: Plank tap opposite shoulder (from plank pose, take right hand and tap your left shoulder, then left hand taps right shoulder)
a. Cardio: Run 100 yards and back.
b. Core: Toe touch (lie on back, legs spread the width of your mat…lift left leg and reach right arm to reach towards left foot…the shoulders and back will come up off the floor….lie back down and then lift up to touch right leg and left arm together
a. Cardio: Wide based squats (option to add little hops instead of keeping feet flat on ground)
b. Core: Kneeling side plank leg lifts (lift top leg to hip height and back down….switch legs after 30 seconds)
Repeat entire sequence a second time through.
If you have any energy left…finish with sprints:
Set up 2 cones about 50 yards apart and sprint from one cone to the other. As fast as possible…especially on the first few steps. Walk/jog back to start.
Repeat for 5 rounds.
Stretch!!!!
Drink water.
Great job!
Another Travel Workout
Wrote this up for a friend who travels frequently.
One of these days I’ll get pics or video up here…until then…i tried to describe the exercise when necessary.
Equipment: none
Time: 30 minutes unless you want to add on a pre or post run
1. Tabata interval (20 seconds work, 10 seconds rest)
Squats, Reverse Lunges, Wide Squats, Jumping Jacks
Repeat.
1 minute rest. 5 minutes total.
2. Leg Burnout (30 seconds work, 10 seconds rest)
a. Sumo squats (squat, abduct right leg, squat abduct left leg, repeat)
b. Squat, forward kick (squat, flex right hip and knee, then kick out, repeat other side)
c. Low jacks (hands behind head, stay low as you jack legs out and together…legs never get straight)
Repeat.
1 minute rest. 5 minutes total.
3. Leg/Cardio interval (30 seconds work, 10 seconds rest)
a. Surfer squats (squat, jump up and turn 180 degrees, squat, jump up turn back to start, repeat)
b. “Duck under the fence” (wide low squat,to the right, flexing at knees and hips, step feet together and jump up, repeat to the left….like you are ducking under a fence rail…or ducking under your garage door when it’s only opened a bit).
c. Jumping Jack variation (jacks with arms extended in front of body, bring them straight up and straight down in front of the body).
Repeat.
1 minute rest. 5 minutes total.
4. Ab burner
a. 50 ab curls
b. 20 push ups
Repeat 3 times.
Rest 1 minute. Approx. 6 minutes total
5. Plank combo
a. 60 second plank hold
b. 60 second forearm plank with alternating knee drops
1 minute rest. 3 minutes total.
6. More core
a. 60 second “clamp” (on back, legs up to the sky, arms up to the sky, head and neck off the ground, open and close legs and arms, repeat)
b. 60 second plank, tap one hand to opposite shoulder, repeat other side
1 minute rest. 3 minutes total.
7. Glutes burn
a. 30 seconds, kneeling side plank, lift and lower top leg.
b. 30 seconds, kneeling side plank, lift and lower top leg, other side.
c. 1 minute bridge (on back. feet flat, knees bent, arms at side, lift hips up, long line from knees to head).
1 minute rest. Hug knees to chest.
S-T-R-E-T-C-H!
Drink your water.
Enjoy the day!
One of these days I’ll get pics or video up here…until then…i tried to describe the exercise when necessary.
Equipment: none
Time: 30 minutes unless you want to add on a pre or post run
1. Tabata interval (20 seconds work, 10 seconds rest)
Squats, Reverse Lunges, Wide Squats, Jumping Jacks
Repeat.
1 minute rest. 5 minutes total.
2. Leg Burnout (30 seconds work, 10 seconds rest)
a. Sumo squats (squat, abduct right leg, squat abduct left leg, repeat)
b. Squat, forward kick (squat, flex right hip and knee, then kick out, repeat other side)
c. Low jacks (hands behind head, stay low as you jack legs out and together…legs never get straight)
Repeat.
1 minute rest. 5 minutes total.
3. Leg/Cardio interval (30 seconds work, 10 seconds rest)
a. Surfer squats (squat, jump up and turn 180 degrees, squat, jump up turn back to start, repeat)
b. “Duck under the fence” (wide low squat,to the right, flexing at knees and hips, step feet together and jump up, repeat to the left….like you are ducking under a fence rail…or ducking under your garage door when it’s only opened a bit).
c. Jumping Jack variation (jacks with arms extended in front of body, bring them straight up and straight down in front of the body).
Repeat.
1 minute rest. 5 minutes total.
4. Ab burner
a. 50 ab curls
b. 20 push ups
Repeat 3 times.
Rest 1 minute. Approx. 6 minutes total
5. Plank combo
a. 60 second plank hold
b. 60 second forearm plank with alternating knee drops
1 minute rest. 3 minutes total.
6. More core
a. 60 second “clamp” (on back, legs up to the sky, arms up to the sky, head and neck off the ground, open and close legs and arms, repeat)
b. 60 second plank, tap one hand to opposite shoulder, repeat other side
1 minute rest. 3 minutes total.
7. Glutes burn
a. 30 seconds, kneeling side plank, lift and lower top leg.
b. 30 seconds, kneeling side plank, lift and lower top leg, other side.
c. 1 minute bridge (on back. feet flat, knees bent, arms at side, lift hips up, long line from knees to head).
1 minute rest. Hug knees to chest.
S-T-R-E-T-C-H!
Drink your water.
Enjoy the day!
One Minute at a Time Workout
I borrowed this idea from bootcampideas.com and made it work for my boot camp and Group Power hour classes this past week. I love it because there are no wasted seconds. I used my oversized number cube but a regular die would work too. Have fun.
Equipment:
1. number cube
2. set of medium/heavy weights
3. timer
4. mat
Workout instructions:
Roll the number cube. Multiply the number you roll by 10 and that will give you the number of seconds you have to complete each exercise. Example: Roll a 4. 4×10 = 40 seconds. Set the timer for 1 minute. After completing the exercise for 40 seconds, immediately move onto the “filler” move until one minute elapses. In this example, you would have about 20 seconds to complete the “filler” move. Roll the number cube again and begin the next exercise.
Exercises:
(These are what I used…you could really substitute any cardio/body weight exercises as well)
Round one: Filler move: Wall sit
1. Sumo squats (squat, abduct right leg, squat, abduct left leg)
2. Kettlebell swings (can use one weight and hold the dumb bell head)
3. “Hot feet”
4. Lunges (add plyo options)
5. Plank rows
6. Curtsy lunges with bieep curls
7. Jumping Jacks
8. Mountain climbers (standing or on the ground)
9. Squat then overhead press
10. Abdominal curls
11. Push ups
12. Burpees
If you have time and want to go through for another round or multiple rounds, here are additional filler moves:
Round 2: Plank
Round 3: V-sit
Round 4: Forearm Plank
Equipment:
1. number cube
2. set of medium/heavy weights
3. timer
4. mat
Workout instructions:
Roll the number cube. Multiply the number you roll by 10 and that will give you the number of seconds you have to complete each exercise. Example: Roll a 4. 4×10 = 40 seconds. Set the timer for 1 minute. After completing the exercise for 40 seconds, immediately move onto the “filler” move until one minute elapses. In this example, you would have about 20 seconds to complete the “filler” move. Roll the number cube again and begin the next exercise.
Exercises:
(These are what I used…you could really substitute any cardio/body weight exercises as well)
Round one: Filler move: Wall sit
1. Sumo squats (squat, abduct right leg, squat, abduct left leg)
2. Kettlebell swings (can use one weight and hold the dumb bell head)
3. “Hot feet”
4. Lunges (add plyo options)
5. Plank rows
6. Curtsy lunges with bieep curls
7. Jumping Jacks
8. Mountain climbers (standing or on the ground)
9. Squat then overhead press
10. Abdominal curls
11. Push ups
12. Burpees
If you have time and want to go through for another round or multiple rounds, here are additional filler moves:
Round 2: Plank
Round 3: V-sit
Round 4: Forearm Plank
The In-Law Workout
(Smiles from the backseat as we head out on our road trip to PA)
When I travel, I enjoy getting creative with my workouts and using my surroundings , rather than having to find a gym. This weekend we are visiting my husband’s parents and family in Pittsburgh, celebrating Mother’s Day and Grandma’s birthday. It’s actually a gorgeous and hot weekend here so I happily took my timer and sneakers outside this morning.
I’m calling this the in-law workout because well…it’s at their house…using their front yard. Also…a neighbor walking by with her dog saw me jumping and running up the stairs and before saying hello, asked “Who are you?” I told her I was Tim’s wife…visiting from North Carolina. Her next comment, “Why are you doing that?!” I guess referring to my outside exercises. I told her that my in-laws make me exercise outside until I drop with exhaustion. I laughed but I think she believed me! Ha!
I’m calling this the in-law workout because well…it’s at their house…using their front yard. Also…a neighbor walking by with her dog saw me jumping and running up the stairs and before saying hello, asked “Who are you?” I told her I was Tim’s wife…visiting from North Carolina. Her next comment, “Why are you doing that?!” I guess referring to my outside exercises. I told her that my in-laws make me exercise outside until I drop with exhaustion. I laughed but I think she believed me! Ha!
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I’ll post the workout below and some pics/videos. I’m sharing this because I LOVE encouraging my friends and clients to get creative with their workouts, especially when they travel. Use this for motivation the next time you are away from your gym. Or maybe just as a change of pace when you are home, at the park with kids, bored with your usual routine. Exercise is mobile and always available. This workout didn’t cost anything except some sweat and calories.
Equipment needed: Timer, sneakers, stairs, wall, grass, sidewalk (see pics above)
Modify as needed. Edit/add exercises that work with your envo.
Warm up: Brisk walk 05. miles
First interval: Timer set for 8 rounds, 20 seconds work/10 sec rest
Squats
Lunges
Wall pushups (pic below)
Wide squats
(run through each exercise once, then repeat)
Equipment needed: Timer, sneakers, stairs, wall, grass, sidewalk (see pics above)
Modify as needed. Edit/add exercises that work with your envo.
Warm up: Brisk walk 05. miles
First interval: Timer set for 8 rounds, 20 seconds work/10 sec rest
Squats
Lunges
Wall pushups (pic below)
Wide squats
(run through each exercise once, then repeat)
Second interval: Timer set for 8 rounds, 20 sec work/10 sec rest
Wall jumps (see video)
Tricep wall pushups
(alternate the two exercises)
Third interval: 8 rounds, 20/10
Stair runs
Driveway Burpees (see video)
(alternate the two exercises)
Fourth interval: 8 rounds, 20/10
Wall planks (see video)
(This one I made up on the fly…it was fun…and after
a few rounds or practice, I was able to hold the plank)
Fifth interval: 8 rounds, 20/10
Walking lunges up the grass, followed by pushups
in the grass.
Sixth interval: 8 rounds, 20/10
Plank
Plank tap opposite shoulder
Plank mountain climbers
Plank jacks
REST! Cool down. Stretch.
Wall jumps (see video)
Tricep wall pushups
(alternate the two exercises)
Third interval: 8 rounds, 20/10
Stair runs
Driveway Burpees (see video)
(alternate the two exercises)
Fourth interval: 8 rounds, 20/10
Wall planks (see video)
(This one I made up on the fly…it was fun…and after
a few rounds or practice, I was able to hold the plank)
Fifth interval: 8 rounds, 20/10
Walking lunges up the grass, followed by pushups
in the grass.
Sixth interval: 8 rounds, 20/10
Plank
Plank tap opposite shoulder
Plank mountain climbers
Plank jacks
REST! Cool down. Stretch.
Yoga
Yoga at Athleta, Durham, NC
We had a fabulous Happy Hour yoga class Wednesday night at the Athleta store in Durham, NC. Special thanks to Mary, Kim M., Kim L, Margot, Berkley, Dave, Jennifer, Sarah, Evan, Carla, Jan, Lisa, Allison, Emily, Tara, Deb, Krissy, Laura, and Chris for being there to practice. Special shout-out to the fabulous employees and managers at Athleta for providing the unique venue for our class. We had a great time and they asked me to come back in November! I’ll post the date here and on Facebook when we confirm the schedule. Hope to see you there!
Happy Hour at Athleta…Bringing Friends Together
I had the privilege of leading another Happy Hour yoga class this past Wednesday night at the Athleta store in Durham, NC. We filled the entire back quarter of the store with 22 awesome students and friends all there for some flow and relaxation. I was humbled by the turnout and it reminded me of the way a wedding or a huge party feels…when friends from all different areas of your life converge at one place at the same time. As I walked amongst the class, I smiled on the outside and inside to see my kids’ babysitter there with her friend, three of my awesome boot camp students/neighbors, my former principal and her friend, a whole bunch of great students from the UNC Wellness Center, some good friends from Durham, and then four other fabulous women who came out just to check out the free class.
To me this was a perfect example of how a yoga practice can happen anywhere. All you need is your breath, your body and space. Practicing yoga in a store while customers are shopping is certainly a unique venue…but it worked. We had breath, our postures and our mats. And this class, this converging of many of my different “worlds,” was such a symbol of the true spirit of a yoga class. Coming together with people…friends or strangers…. to move and breathe mindfully. Throw in a little laughter and some smiles and it’s a nice way to spend an hour of time.
Thanks to everyone who came to class. I’m happy to be teaching there again next month and then every month forward into 2013. Namaste.
Thanks to everyone who came to class. I’m happy to be teaching there again next month and then every month forward into 2013. Namaste.
It’s a Yoga Party!
A few months ago, my dear friend Mary and I sat at dinner talking about yoga classes, opening a studio and other yoga-related dreams. I told Mary about an idea I had a long time ago. The idea was to bring yoga into people’s homes, make it fun, easy, convenient and party-like. Mary loved it so we sat and brainstormed, ironed out some details, ordered supplies and now here we are.
We had the pleasure of debuting our yoga party idea with two different groups of friends back in June and we had a blast. At Susan’s house, we got to meet her siblings who were in town for a family reunion. We taught a beginner class since 3 of the 5 participants had never tried yoga. What a treat for us! Her sister and brother-in-law were especially good sports considering they had just driven in from Charlottesville, VA, walked into the living room and within 10 minutes were on their mats, breathing and centering. I was so impressed with everyone’s energy and willingness to try something new. Susan and her family are very close but this was definitely a new experience….starting the family reunion weekend with a yoga class. We laughed a lot and kept it pretty informal. One of the best things we heard was Gary (her brother-in-law) say “My gym offers yoga classes…maybe I’ll go try that now.” YES! That’s what it’s all about! Thank you to Susan, Mindy, Mary, Gary and Karen for letting us share this practice with you.
At Jen’s house, we cleared out her entire first floor to make space for 8 friends who were definitely ready for a Saturday afternoon party! Jen is the ultimate hostess and after an awesome 75 minute flow yoga class, Mary and I helped serve wine, cheese and crackers and other yummy post-yoga treats that Jen prepared for her guests. One of the best things about yoga parties is getting to meet such lovely, interesting people and Jen’s friends were fantastic. We can’t wait to do another party with this great group.
We have been spreading the yoga party word throughout the summer and tonight I’m heading to a bachelorette party where we will practice Yoga with Weights with the bride-to-be! What a healthy and unique way to celebrate an upcoming wedding! I’m psyched and honored to be a part of the festivities.
Let me know if we can bring a yoga party to you! We provide everything….mats, blocks, straps, eye pillows, music (optional) and a customized yoga class. You just provide the venue and the friends.
We had the pleasure of debuting our yoga party idea with two different groups of friends back in June and we had a blast. At Susan’s house, we got to meet her siblings who were in town for a family reunion. We taught a beginner class since 3 of the 5 participants had never tried yoga. What a treat for us! Her sister and brother-in-law were especially good sports considering they had just driven in from Charlottesville, VA, walked into the living room and within 10 minutes were on their mats, breathing and centering. I was so impressed with everyone’s energy and willingness to try something new. Susan and her family are very close but this was definitely a new experience….starting the family reunion weekend with a yoga class. We laughed a lot and kept it pretty informal. One of the best things we heard was Gary (her brother-in-law) say “My gym offers yoga classes…maybe I’ll go try that now.” YES! That’s what it’s all about! Thank you to Susan, Mindy, Mary, Gary and Karen for letting us share this practice with you.
At Jen’s house, we cleared out her entire first floor to make space for 8 friends who were definitely ready for a Saturday afternoon party! Jen is the ultimate hostess and after an awesome 75 minute flow yoga class, Mary and I helped serve wine, cheese and crackers and other yummy post-yoga treats that Jen prepared for her guests. One of the best things about yoga parties is getting to meet such lovely, interesting people and Jen’s friends were fantastic. We can’t wait to do another party with this great group.
We have been spreading the yoga party word throughout the summer and tonight I’m heading to a bachelorette party where we will practice Yoga with Weights with the bride-to-be! What a healthy and unique way to celebrate an upcoming wedding! I’m psyched and honored to be a part of the festivities.
Let me know if we can bring a yoga party to you! We provide everything….mats, blocks, straps, eye pillows, music (optional) and a customized yoga class. You just provide the venue and the friends.
The Right Angle
Geometry was one of my favorite classes in high school and now years (and years and years) later, I’m still loving the beauty of lines and angles, especially when related to yoga poses and exercises. The next time you come into chaturanga dandasana (four-limbed staff pose aka, low plank), practice 90 degree angles at the elbows. Just like a house is built with right angles (walls, ceilings, windows, doors), so too can your arm balances build from practicing this 90 degree angle between the upper and lower arm. Think of your arm and the elbow joint as your “load bearing wall.” At 90 degrees the upper and lower arms can safely bear the weight of many challenging balance poses (think crow, side crow).
The way I practice getting my angles “right” is to start in downward facing dog… elevate the heels and come forward to plank (your shoulders will be slightly forward of the wrists, most likely over the fingertips)….keep knees lifted or lower them down, hug the elbows in to the sides and start to hinge into the elbows. At first it feels awkward, almost like you are too far forward. Over time though, you will build the strength and notice that there is less pressure on the elbow when you practice stacking the arms in this way.
Right angles are right for push ups as well. Unless you are working some diamond pushups to target the triceps, we still want to practice 90 degree angles at the elbow. All too often I see students doing push ups with elbows splaying out to the sides and an incredibly small elbow joint angle. It’s cringe-worthy because so much weight is unnecessarily loaded onto the elbow. Coming back to our house analogy, we build homes using right angles and squares, not triangles.
Stack the arms and get the most power and strength out of them by taking the hands slightly wider than the shoulders and bending at the elbows with the intention of creating 90 degrees. Again, with time, practice and mindfulness, you will get it right!
My high school math teacher would be so proud….
Yoga in the Park
One of my intentions for 2013, both personally and as part of my Athleta sponsorship, was to offer a community-wide yoga class in my town. I live in an awesome part of North Carolina where we have Durham, Chapel Hill, and Raleigh all within easy driving distance. There are fantastic races and fitness-related events in each of these cities and I frequently participate. My hope for this year though was to bring a yoga event to Hillsborough and Orange county so the residents could stay local and we could hopefully entice friends and neighbors from surrounding communities to join us here.
When I envisioned this yoga class, I knew it had to be outdoors. Practicing outside can be such a different experience…physically and mentally, than an indoors class. I like to hear the birds, see the sky and feel the grass under my feet (or under my mat). One of my favorite yoga moments was in an outside yoga class in Utah. About 45 minutes into the class, we came into triangle pose and as I turned my head to the sky, eyes closed, I felt the warmth of the late afternoon sun on my face. For about 5 seconds, my whole being was filled with the light of the sky. Incredibly powerful. I think of that moment often. Not sure if I can replicate that moment in my own outdoor yoga class here in Hillsborough but we are going to give it a try.
When I envisioned this yoga class, I knew it had to be outdoors. Practicing outside can be such a different experience…physically and mentally, than an indoors class. I like to hear the birds, see the sky and feel the grass under my feet (or under my mat). One of my favorite yoga moments was in an outside yoga class in Utah. About 45 minutes into the class, we came into triangle pose and as I turned my head to the sky, eyes closed, I felt the warmth of the late afternoon sun on my face. For about 5 seconds, my whole being was filled with the light of the sky. Incredibly powerful. I think of that moment often. Not sure if I can replicate that moment in my own outdoor yoga class here in Hillsborough but we are going to give it a try.
Here are the details for my Yoga in the Park event:
Date: October 26, 2013
Time: 10-11:15 am
Place: Gold Park, Hillsborough, NC
What to bring: Yoga mat, water bottle, you, your friends, kids, parents, neighbors…anyone! All are welcome.
Cost: FREE!
I hope to see lots of friends and maybe some new friends there! The fabulous ladies from Athleta will be there to help me with getting waivers signed, getting everyone set up and settled in. There may even be a chance to win a gift card!!!
Email me with any questions. See you next week!
Date: October 26, 2013
Time: 10-11:15 am
Place: Gold Park, Hillsborough, NC
What to bring: Yoga mat, water bottle, you, your friends, kids, parents, neighbors…anyone! All are welcome.
Cost: FREE!
I hope to see lots of friends and maybe some new friends there! The fabulous ladies from Athleta will be there to help me with getting waivers signed, getting everyone set up and settled in. There may even be a chance to win a gift card!!!
Email me with any questions. See you next week!
Yoga in the Park Recap
40 degrees. That’s the temperature that weather.com promised me for Saturday morning at 10am. Not exactly the type of weather that inspires one to jump into an outdoor yoga practice. But…the show must go on and Yoga in the Park was happening no matter what the thermometer showed. When Jackie, Sarah and I arrived at Gold Park in Hillsborough at 9 am to set up, it was definitely NOT 40 degrees yet. There was a shimmering coat of white frost across the field. The one thing in our favor though was the gorgeous sky. Warm sun and blue sky. Okay. “This can work,” I told myself. We kept our jackets zipped and our mittens on as we ran extension cords out to the field, set up tables, set up the Athleta tent and got the mic and amp in place. We were ready. Now we just needed students.
As I stood there in the field, wearing multiple layers, a few cars started pulling into the parking lot. Some familiar faces got out of the cars, and then more friends, and I breathed a sigh of relief. “We have a class.”
I hoped that Yoga in the Park would happen in 2013. It was one of my intentions when I began the year. Standing there in the bright sunshine, I was so pleased to see friends and community residents moving, breathing and practicing outdoors. The frost melted away as did our layers. We listened to the birds, felt the breeze, and noticed the blades of grass beneath our mats. We were aware of our place on our mats, and also of our surroundings.
One of my students commented after class that she loved seeing the blue sky upside down whenever she was in down dog. From my vantage point, these are a few of the many things that made me so happy: seeing the smiles on faces as we lifted our arms towards the sky in Warrior One; practicing sun salutes outside as we drew energy from the sun and generated our own from within; watching Betsy practice yoga while her baby slept in his stroller next to her; and knowing that even though it was a cold morning, 25 amazing people showed up to support my idea of an outside yoga class in Hillsborough and helped to make it an awesome experience.
A big thank you to everyone who was there and especially my 4 yoga models: Kim, Peter, Jen and Elena. I was tethered to the microphone and amp so I exercised my voice for 75 minutes while my models demonstrated the poses. Thank you to Sarah from Athleta for showing up early, bringing the tent, helping with sign in, and orchestrating the raffle drawing. Thank you to Lauren Walker of Walker Studios for consistently supporting my fitness endeavors and documenting them through photographs. Thank you to A Byte of Design for printing my flyers, postcards and banners. Thank you to my dear friend (and right arm), Jackie, for arriving early and staying late to help me set up, clean up and everything in between. And finally thank you to everyone who participated in my first Yoga in the Park class. I am incredibly blessed to have an amazing group of supportive and dedicated friends and students.
I do hope that this is the first of many more outdoor yoga classes I will offer in our community. Looking forward to springtime 2014 for our next outside practice.
Namaste.
As I stood there in the field, wearing multiple layers, a few cars started pulling into the parking lot. Some familiar faces got out of the cars, and then more friends, and I breathed a sigh of relief. “We have a class.”
I hoped that Yoga in the Park would happen in 2013. It was one of my intentions when I began the year. Standing there in the bright sunshine, I was so pleased to see friends and community residents moving, breathing and practicing outdoors. The frost melted away as did our layers. We listened to the birds, felt the breeze, and noticed the blades of grass beneath our mats. We were aware of our place on our mats, and also of our surroundings.
One of my students commented after class that she loved seeing the blue sky upside down whenever she was in down dog. From my vantage point, these are a few of the many things that made me so happy: seeing the smiles on faces as we lifted our arms towards the sky in Warrior One; practicing sun salutes outside as we drew energy from the sun and generated our own from within; watching Betsy practice yoga while her baby slept in his stroller next to her; and knowing that even though it was a cold morning, 25 amazing people showed up to support my idea of an outside yoga class in Hillsborough and helped to make it an awesome experience.
A big thank you to everyone who was there and especially my 4 yoga models: Kim, Peter, Jen and Elena. I was tethered to the microphone and amp so I exercised my voice for 75 minutes while my models demonstrated the poses. Thank you to Sarah from Athleta for showing up early, bringing the tent, helping with sign in, and orchestrating the raffle drawing. Thank you to Lauren Walker of Walker Studios for consistently supporting my fitness endeavors and documenting them through photographs. Thank you to A Byte of Design for printing my flyers, postcards and banners. Thank you to my dear friend (and right arm), Jackie, for arriving early and staying late to help me set up, clean up and everything in between. And finally thank you to everyone who participated in my first Yoga in the Park class. I am incredibly blessed to have an amazing group of supportive and dedicated friends and students.
I do hope that this is the first of many more outdoor yoga classes I will offer in our community. Looking forward to springtime 2014 for our next outside practice.
Namaste.
Yoga Bingo
This is a fun yoga game I played with my Duke students during the last class before Spring Break. I teased them that it was a “test”…but really it was a nice way for them to review and demonstrate the postures we have practiced so far this semester. This could easily be modified and used for any age group.
Materials:
Copies of Blank Bingo sheets (made these in about 20 seconds in Word)
Pencils
Bingo markers/chips
“Prizes” (I handed out my “Stronger Than You Think” wristbands
What to do:
Now…this is the fun part for the instructor…..
Take all of the poses that were called out and incorporate them into a class…right there on the fly. (I love doing this at different times in the year in my classes. Keeps me thinking on my feet….and quickly sequencing poses). The students enjoy it because they know I am going to use all of their favorite suggested poses. I enjoy it because it makes me assess the list of poses and determine in a short time how to best order, sequence and teach. It’s very cool to see the flow come together.
Teach the class and every time you name a pose that is on their sheet, the students pause for a moment and put a chip on that spot on their bingo board (**Note...I didn’t have enough chips for 24 students…so i just had them cross off the poses on their boards with their pencils…If you do have chips, then you could reuse the boards!)
The flow will be interrupted a little bit as they mark it off, but remember, this is fun and adds variety. Plus..I think it really reinforces the names of the postures.
Students yell out bingo and class keeps going. Distribute prizes as they yell out Bingo. Time flies by, the students enjoy it and it’s a nice change of pace…especially if you are teaching the same group each week.
Again…I taught this to a room filled with 19 to 21 year olds and they all were laughing and having a good time.
Enjoy!
Materials:
Copies of Blank Bingo sheets (made these in about 20 seconds in Word)
Pencils
Bingo markers/chips
“Prizes” (I handed out my “Stronger Than You Think” wristbands
What to do:
- Distribute blank bingo sheet and pencil to each student.
- Invite each student to come up to a mat at the front of the class and ask him/her to demonstrate any pose we have learned so far this semester.
- Classmates call out what the pose is and everyone writes it somewhere on their bingo board.
- Continue to invite each student to the mat to demo a pose. Can’t repeat poses.
- Continue inviting students up until the entire board is filled in.
Now…this is the fun part for the instructor…..
Take all of the poses that were called out and incorporate them into a class…right there on the fly. (I love doing this at different times in the year in my classes. Keeps me thinking on my feet….and quickly sequencing poses). The students enjoy it because they know I am going to use all of their favorite suggested poses. I enjoy it because it makes me assess the list of poses and determine in a short time how to best order, sequence and teach. It’s very cool to see the flow come together.
Teach the class and every time you name a pose that is on their sheet, the students pause for a moment and put a chip on that spot on their bingo board (**Note...I didn’t have enough chips for 24 students…so i just had them cross off the poses on their boards with their pencils…If you do have chips, then you could reuse the boards!)
The flow will be interrupted a little bit as they mark it off, but remember, this is fun and adds variety. Plus..I think it really reinforces the names of the postures.
Students yell out bingo and class keeps going. Distribute prizes as they yell out Bingo. Time flies by, the students enjoy it and it’s a nice change of pace…especially if you are teaching the same group each week.
Again…I taught this to a room filled with 19 to 21 year olds and they all were laughing and having a good time.
Enjoy!
Book your Yoga Party today!
One of the awesome packages that I offer through my fitness business is a Yoga Party customized for you and your friends in the comfort of your own home or venue of your choice. I have done parties for family reunions, bachelorette parties, girls day out and wedding day relaxation. A yoga party is a 75 minute (or more) yoga session that I bring to you and includes: mats, yoga blocks, yoga straps, eye pillows, music playlists (optional), and scented oils (optional). All you have to do is provide some friends and a place to practice.
A Yoga Party is a unique way to practice yoga for students of all abilities. Prior to your party I will talk to you about your party options and learn about your guests so that I can tailor the experience to meet everyone’s needs.
Feel free to check out my package options and email or me with questions or dates for booking!
Namaste and let’s have a party!
A Yoga Party is a unique way to practice yoga for students of all abilities. Prior to your party I will talk to you about your party options and learn about your guests so that I can tailor the experience to meet everyone’s needs.
Feel free to check out my package options and email or me with questions or dates for booking!
Namaste and let’s have a party!
Yoga Party at DUKE for LDOC!
I am excited to share that I’ll be leading a Yoga Party on campus the morning of Last Day of Classes (LDOC) 2015! Details with time and place will be posted soon. The LDOC committee is planning awesome healthy and active events and I’m thrilled to a part of the fun. Stay tuned for more info!
Yoga Party = A Delightful Gathering of Friends
This morning I had the lovely opportunity to lead a Yoga Party for my sweet friend Simone and 12 of her fabulous friends. Simone is a beautiful person, inside and out. We met 10 years ago in prenatal yoga when we were pregnant with our first babies. (Cannot believe it was that long ago!) Over the past ten years, our paths have crossed multiple times, usually at the gym where Simone would take my classes either in the studio or on the SUP. When Simone reached out a few weeks ago about planning a Yoga Party for her birthday celebration, I was delighted. She called her event: Stretch and Sip with the promise of yoga followed by mimosas and yummy (kinda healthy) cake.
As with all of my parties, I supplied the yoga mats, blocks, straps, eye pillows, lavender oil and music. Our venue was The Farm, a UNC Faculty and Staff Recreation Association in Chapel Hill, where we had a gorgeous space complete with a fireplace, lots of natural light and pretty twinkling white light strands overhead. Simone and I compiled a playlist of “invigorating yoga music” (mostly Folk Pop..thank you Spotify) to set the mood. Our practice lasted almost 90 minutes which is just so decadent. Simone’s guests ranged in their yoga experience but everyone was on the same page when it came to wanting to have a fun time celebrating their friend. After a long savasana, we enjoyed the aforementioned mimosas and cake and relished the post-yoga happy vibes in the room.
The entire experience was such a testament to friendship, healthy living and the power of yoga to bring people together.
I am grateful to Simone for taking the initiative to book a Yoga Party and to her friends who were willing and eager to attend the celebration. This was my first Yoga Party of 2016 and I’m actively scheduling bookings now. If you are interested in planning a party, please consider a Yoga Party. A Yoga Party is perfect for girls night out, couples night, bridal showers, family reunions, birthday parties, etc.
Namaste. Let's have a party.
I am grateful to Simone for taking the initiative to book a Yoga Party and to her friends who were willing and eager to attend the celebration. This was my first Yoga Party of 2016 and I’m actively scheduling bookings now. If you are interested in planning a party, please consider a Yoga Party. A Yoga Party is perfect for girls night out, couples night, bridal showers, family reunions, birthday parties, etc.
Namaste. Let's have a party.
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Maria Finnegan
Welcome and thank you for visiting this site. I'm happy and grateful to have a place where I can write about fitness and wellness. In addition to blogging about exercise and sharing workouts, I also use this space to tell 200-word stories about the inspiring and amazing people I encounter in this career. I look forward to sharing as many of these journeys as possible, and would love to hear from you if you would like me to tell your story. You can contact me anytime. Thank you so much for your interest and your effort. Think fit...be fit...stay fit! You are stronger than you think. #STYT
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