Lifting, yoga

The Meditation of Cardio

Before we get down to the good stuff I have a favor to ask of you. I would be so elated if you could take a few minutes to answer the following questions.  You can submit via this online questionnaire.  These questions will help to make sure I am properly aligning with your needs and wants with my website, emails and programs.

Now. The good stuff. Aka The Meditation of Cardio.

I’m not a fan of cardio.  Like I literally want to have a throw myself on the floor, kick and scream toddler tantrum every time I have to do cardio.  Don’t make me do it!

But I’ve come to mentally understand that cardio is a necessary evil.  So I’ve started doing sprints on a stationary bike at the gym which was nearly unbearable in the beginning. Truth.

Until I learned to change my mindset about it.

It’s so easy to trick yourself into thinking you can’t do something.  When I do cardio I only think about everything negative going on in that moment.  My thoughts are pure dislike so of course I wouldn’t enjoy cardio.  To flip the switch, I decided I would do 10 sets of 1 minute go all out bike sprints with a 30 second rest in between each minute.  15 minutes total minutes. Manageable; even for the cardio haters.

IMG_0751

I put my headphones in, blasted some Missy Elliot Get Cha Freak On and began.  I stared at one spot on the bike, focused solely on my breath and used the mantra “Just one minute”.  I only had to go all out for one minute, and then I could get a break.  I could do that. 

The first minute flew by and before I knew it I was accidentally going over my minute.  I was deeply focused. I was meditating and fully, completely in my zone.  Someone could have fallen off the bike next to me and I wouldn’t have even noticed.  I had no awareness of what was going on around me, the only thing that existed in that moment was my breath and my mantra.

Take away:  Meditation does not have to mean sitting in stillness with your hands on your knees and repeating “OM”.  Meditation can come in many forms and it can be a big advantage to switching your mindset from hating something to loving something.

Homework:  Pick an activity you don’t love, set a goal, create a mantra and get to it!  Let me know how it goes.

over coffee project

Over Coffee Project: Sarah Hart

Sarah Hart – Sarah Hart.Ca

me

Sarah is a designer who creates beautiful websites, brand designs and e-books.  She offers a huge amount of free stuff on her website as well as e-courses and of course design.  What I love about Sarah is her ability to think outside the box — like this interview for instance.  She suggested we do a video rather than written and it turned out absolutely perfect.

Get to know Sarah here!

FOLLOW Sarah:  Website

Over Coffee Project: A weekly chat with inspirational movers and shakers of the world as well as goal setting and get it done advice. Use #overcoffeeproject to show the world the pursuit of your dreams.

lifestyle

What Your Smoothies Are Missing

I go through various stages of loving and not loving smoothies. But when I’m in love, I’m nearly stalker-ish about them.

  1. They are super quick and easy to make
  2. You can jam pack them with foods that aren’t that tasty on their own
  3. The variety of flavors you can go with are endless

I could go one, but I’m sure you already know how great they can be.

FullSizeRender

Chances are your smoothies consist of some sort of dark leafy greens, fruit, protein powder, and maybe some veggies.  That’s pretty much the standard.

But allow me to introduce you to the magical world of powders.  Each one of these are packed with their own almost supernatural properties that will take your smoothies to a whole other level.

Maca Root Powder:

Let me be real with you here.  This is the number one powder you need to be including in your smoothie, especially for all the women out there.  Maca root helps to increase libido, improve memory function, increase energy and endurance, boosts immune system, helps with depression, menstrual and menopause symptoms, female hormone imbalance and a whole laundry list of more.

Spirulina Powder:

A good spirulina powder is mostly made up of 50% or more protein. It’s a great source of iron, essential amino acids, has amazing anti-inflammatory properties and can help ease PMS symptoms.  It is also known to remove toxins from the blood, increase immune system and aids in the fat burning process during exercise.

Psyllium Husk:

Let’s just go there.  This is a fiber, aka laxative. It soaks up the water in your gut making it easier to go to the bathroom, without producing flatulence.  Psyllium also helps with cholesterol levels, overall heart health and blood sugar levels as well as keeping you feeling fuller for longer.

You can find these in most foods stores like Wegman’s or Whole Foods.  I also love these companies you can order from online. Essential Living Foods makes great powder blends, I just got this one a few days ago and love it. Sun Potion is another great company that sells the powders themselves or as blends.  The key here is to make sure you purchase high quality powders for the most added benefits to your smoothies.

Lifting, yoga

5 Kettlebell Exercises to Improve Your Yoga Practice

Yoga is all about balance. Everything you do on the right side, you also do on the left side. Every peak pose has a counterbalance pose, like shoulderstand to fish. It’s an equally designed flow to make you stable and whole.

However, I often find that yoga practitioners have too much lower body flexibility and not enough lower body strength. If you have open hips and a lot of flexibility it’s so easy to sink into a pose like extended side angle and just hang out there like it’s no big deal. But that’s not yoga in its truest form. There is no activation there.

When we can start to add strength into our movements, we can start to activate and engage different muscles in our bodies and find that perfect balance of strength and flexibility. In extended side angle we can begin by pressing into our heels to activate our quads and hamstrings, this will take some pressure out of the hip and bring the line of energy up rather than down. When we start to activate muscles and focus on the line of energy you’re creating, the practice as a whole completely shifts into something truly amazing. I always say, it’s one thing to just show up to your mat, put your body in the positions and just hang out, sure you’ll get some benefit to that. But it’s a whole other world of a practice when you begin to let the poses work for you by using alignment and engaging muscles.

FullSizeRender

Enter kettlebells, my new found love. KB’s are extremely versatile and I highly suggest you go and purchase one for your house. You can find one at any sporting goods store and I’ve even seen them at TJMaxx. And as much as I love going to the gym, I’m still pretty lazy. I like each one of my exercises to work multiple muscles at a time, not just one. KB’s are amazing for whole body training.

Here are 5 kettlebell exercises to improve your yoga practice from standing poses, to arm balances to funky variations of all sorts:

  • KB Walking Lunges – Quads, Hamstrings, Glutes, Calves
    If you have one KB, hold it right in front of your chest. If you have two KB’s hold one in each hand alongside of you. For an added ab bonus, hold different weighted KB’s in each hand.
  • KB Swings – Hamstrings, Glutes, Shoulders, Calves, Lower Back
    I prefer to hold the KB with both hands however this link shows it with one hand.
  • KB Russian Twists – Abs, Lower back
  • KB Goblet Squats – Quads, Glutes, Hamstrings, Shoulders
  • KB Figure 8’s – Abs, Glutes, Hamstrings, Shoulders

Give them a try and have fun!

Business, over coffee project

OVER COFFEE PROJECT: ASHLEY COYNE

Ashley Coyne – Heart Beet Kitchen

1474387_1202901506393052_4925383022888730182_n

What’s in your coffee cup?

Cinnamon tea

What does your typical day look like?

Alarm goes off at 6am. Go to the gym for an hour. Run a few errands. Get to heart beet by 9:30 to open it up by 11. Since we’ve opened we have been busier than I anticipated, which is incredible, but that has me there until about 9pm. Go home, sleep, and do it again!

What are some interesting things that people probably do not know about you?

Hmm – I’m a CRAZY football fan. Go Broncos and vols! I use to work front office in professional sports, too, always was my dream.  I graduated from the university of Tennessee with a degree in psychology. Who knows what my plan was for that!

12654600_941712175920908_790972339572405415_n

Do you have any rituals/routines?

Eating breakfast and working out. If my day doesn’t start with that I feel completely out of whack.

What inspires you day to day?

Others living out this same crazy life on a much larger scale. I have some wild plans for this business in next few years. #justwait

floorplans

How do you create?

Write it down. I discovered a little over a year ago that writing goals down and getting really clear on what you want your future to look like magically helps it all come to life a whole lot sooner than you ever expected it to. In a really scary, but amazing way.

What can we find you daydreaming about?

A few more locations.  There’s been some serious day dreaming about that in the past two weeks 🙂

chairs

You just opened up Heart Beet, what was your biggest influence in doing so?  What made you take the leap?

The most supportive friends and family. I use to work at lululemon and that company is all about those big audacious goals. They’ve been so incredibly supportive of this crazy dream.

What are some of your favorite books/websites/apps/magazines?

books:

fire starter sessions by Danielle Laporte.

you are a badass by Jen sincero

apps:
you can always catch me on Pinterest & Instagram. it’s bad.

What is the best advice you’ve ever been given?
If it’s not a hell yes then it’s a no.

FOLLOW Heart Beet Kitchen: Twitter / Facebook / Instagram / Website

Over Coffee Project: A weekly chat with inspirational movers and shakers of the world as well as goal setting and get it done advice. Use #overcoffeeproject to show the world the pursuit of your dreams.