 Moving through a Warrior Series can feel so empowering. The position above engages my quads, my core, and my arms. I've added in a slight elevation on my forward leg to create added resistance. Just be careful to watch the position of your knee.  This pose tilts your head to the sky and makes you feel like you can accomplish anything. The key to using yoga moves effectively is to focus on identifying strong and weak muscles. Take everything slow. Choose a few of your favorite poses and really let yourself sink into them. You should spend a minute focusing on your breathing, then another minute really allowing yourself to stretch out - to get the most you can from each muscle engaged by the pose. Yoga, unlike our fast-paced lives, isn't about speed. It's about strength, flexibility, and balance - several things that you need in order to feel like you're in control of your day.  Whatever poses you choose to work into your routine, make them ones that you enjoy. Take the chance to slow down, be attuned to your body, and access that place of calm and happiness that can be found when you give your body and a chance to show you how strong you are.
 A few weeks ago, my family and I rented some top-notch bikes and took off on a mountainous adventure through the rolling hills of the Ozarks. We spent quite a few days there, taking in the sun soaked-blue skies and the endless forests. It was a reminder, as most outdoor adventures are, not to discount the importance of nature in our busy, technology driven lives.  I never get over how lucky I am to get to be active with my family and friends. I know no better than feeling than sharing these types of spectacular moments with my son, as he appreciates what a wonderful thing it is to be alive.  It was a camping trip, so of course I had the requisite cup-a-noodles! But hey, if I eat spinach with this, it's totally better for me, right?  I hope you make time to find peace and happiness with people you love this weekend. Remember that health is about more than what you put on your plate - It's how happy you feel when you wake up in the morning, and how proud you are when you go to bed at night. Dedicate your time to the people in your life who matter, and dedicate your effort to the goals that make everything better. Happy Friday. :)   So here I am, perched against a wall on a random street near the beach in California. I didn't have access to a gym that day, but I DID have a wall, and if you're looking to tone those isometric muscles, that's really all it takes. The average American spends 12 hours a day sitting. To put that in perspective, you're awake for 16 hours, and you spend a full 12 of them with your butt in a chair. The overwhelming consensus? It's not good! So here's the challenge: Take at least one minute for each of those hours you spend sitting, and turn it into a wall-sit. In 12 minutes a day you can seriously tone your legs, lower abs, and if you're up for it, your arms too! I won't belabor the description of how to do a proper wall-sit. You sit! Like you're in an imaginary chair with your back straight against the wall. The most important part is to make sure that your legs are bent at a clean, 90 degree angle. No knees hanging out over your toes! Start out holding your plank for how ever long you can and work up from there. Ideally, you'll be able to hold the pose for at least two minutes - That's when you start to get into really good muscle building territory. If you can hold your wall-sit for longer, that's even better. Do however many reps it takes you to get to 12 minutes each day. If you're up for it, there are lots of ways to tone your arms while doing a wall-sit as well. Hold your arms up overhead, add in some light hand weights and do curls or straight arm lifts, or simply press your hands together like I am in this picture, applying a constant force. There are endless combinations of ways to tone your arms while you're working your legs.
 Starting out on a new fitness goal this 2018? Don't let the winter cold derail you! Most athletes are familiar with the impact winter weather can have on training plans. As the days get colder, it's harder to stay on track with our exercise. The good news is, it doesn't have to be that way. Here are some simple tips to keep you prepared all winter long.
Outsmarting the Cold 1. Don't Wear Cotton This fabric holds water and will chill your core. 2. Stop The Wind Stopping the wind is essential, so opt for products that advertise wind stopping material. 3. Stay Dry This step is so crucial. Choose fabrics that offer sweat wicking protection or plan to head home early. 4. Don't Be Afraid to Double Up, Even on Your Socks Adding an extra layer might just be your best option. 5. Get Some Good Gear, Keep It Clean, and Air Dry It Protect your gear. Good winter weather items are costly, and unless you're planning to spend a fortune, it pays to take extra good care of yours. Let these items air dry, wash them on the recommended setting, and store them well. When next winter rolls around, you'll be ready to get out there again. When in doubt, keep those 5 basic rules in mind. It's also important to remember that the cold weather brings with it an extra set of challenges. The extreme temps will force your body to work harder, often causing your paces to slow. That's okay. Additionally, there are just some times when it's flat out unsafe to workout outdoors. Be aware of sidewalk and road conditions, and use your best judgement!  Gear Up and Get Out: The Best Tips for Cold Weather Workouts! Most athletes are familiar with the impact winter weather can have on training plans. As the days get colder, it's harder to stay on track with our exercise. The good news is, it doesn't have to be that way. Here's your plan for staying motivated and prepared all winter long. We'll tackle the common problems athletes face with winter exercise, offering cost effective solutions. With dedication and the proper workout attire, your winter workouts will be fun and invigorating again.  Mavie's Top 5 Rules for Outsmarting the Cold 1. Don't Wear Cotton 2. Stopping the Wind is Essential 3. Stay Dry 4. Don't Be Afraid to Double Up, Even on Your Socks, 5. Get Some Good Gear, Keep It Clean, and Air Dry It. When in doubt, keep those 5 basic rules in mind. It's also important to remember that the cold weather brings with it an extra set of challenges. The extreme temps will force your body to work harder, often causing your paces to slow. That's okay. Additionally, there are just some times when it's flat out unsafe to workout outdoors. Be aware of sidewalk and road conditions, and use your best judgement. Now, for all those times when it is okay to get out there and get moving, here's the rest of what you need to know this winter. 30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. 10 to 20 degrees: 2 tops, 2 bottoms. It’s recommended to use a jacket over your base layer, and wind pants over tights/leggings. 0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-gear) and a jacket. For men, wind briefs will also be helpful. Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava. For runners who find that they are particularly cold, a gator may also be helpful when running in these conditions. Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, simply stay inside! We have the luxury of living in the South, so it’s rare for us to encounter weather 0 degrees and below; however, it still does get cold. Regardless of where we live, all of these tips are designed to help you stay happy and healthy during the winter season. So, bundle up and hit the trails (or ground) running! Winter Weather Gear: Product Highlights
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