healthy treat | HOT/COLD COCOA
Ingredients:
2 C. almond/soy/cow's milk
3 -5 T unsweetened cocoa
2 T honey
stevia
cinnamon
nutmeg
Directions:
1) Place honey in a saucepan and warm over low to medium heat. Slowly add the cocoa and stir constantly until gooey.
2) Slowly add milk and stir constantly until mixed thoroughly.
3) Add stevia, cinnamon and nutmeg to taste.
4) Put on ice for more deliciousness!
pil-oga-robic | RESTORATIVE YOGA
Restorative yoga is a passive form of yoga often referred to as "active relaxation". It is by far my favorite form of yoga and can be incredibly healing to your mind and to your heart. For more information on Restorative Yoga, check out Judith Lasater's book Relax and Renew: Restful Yoga for Stressful Times.
Legs-Up-The-Wall pose: Viparita Karani
1) Sit next to a wall (with legs bent and feet planted on the ground) so that one side of your body is about 2 inches away from the wall.
2) Simultaneously lay down on your back as you swing your legs up the wall.
3) If your hamstrings are really flexible then your booty will be touching the wall, but if you're not particularly flexible then you will be a bit farther away.
4) Relax your neck, hips, eyes and belly. Keep a little firmness in your legs.
5) Focus on the even movement of your breath in and out.
6) Rest for 5-15 minutes.
Most yogis' agree that Viparita Karani is good for almost everything that ails you, and its more advanced counterpart, headstand, is said to reverse the effects of aging.
Relieves: Anxiety, Arthritis, Digestive problems, Headache, High and low blood pressure, Insomnia, Migraine, Mild depression, Respiratory ailments, Urinary disorders, Varicose veins, Menstrual cramps, Premenstrual syndrome, Menopause
Picture and some info from Yoga Journal
pil-oga-robic | JULY DEALS!
Next week will be your recovery week. Yay! Class resumes the week of July 6th. To reserve your spot for next month e-mail us with the time slot and package you would like to sign up for. We will be offering packages that are cheaper than our drop-in rate if you want to commit to the month for one or two days a week. Check our website for details (http://nomadfit.weebly.com/pricing.html).
pil-oga-robic | ENDURANCE
pil-oga-robic | MIND
ENDURANCE is the ability to persist. There is a natural inclination during exercise to give up at the first sign of difficulty. Your body becomes accustomed to the same level of exercise, and it is imperative to keep challenging yourself in new ways so that your body continues to get stronger, leaner and healthier. There are many ways to help you stay motivated and push yourself to the next level. Here are some suggestions to help your mind overcome your physical training. This will help you get through those last few reps.
-Concentrate on your inhale and your exhale.
-Let go of negative thoughts...Replace I can't with I can!
-Focus on your fitness goals
-Think of how good you will feel when you are done
-Imagine the end result
-Focus on good form, which will help prevent injury.
pil-oga-robic | BODY
Benefits of ENDURANCE training:
- Mitochondria increase (sites in cells where Oxygen is being taken up to produce energy)
- The size of fast twitch muscle fibers increases, which means more power.
- Increased blood flow strengthens your heart.
- Joints and ligaments strengthen which reduces the occurrence of injury.
- Enhances the rate of glucose metabolism which provides fuel to the brain.
- The contraction and relaxation of muscles occurs more easily.
- Strengthens circulatory and respiratory systems.
- Your body burns fat more efficiently.
- Muscles that once fatigued in minutes can endure for hours and hours.
pil-oga-robic | WELLNESS
3 E's: Endurance, Endorphins, Euphoria
Endorphins are the body’s natural painkillers which can help you get through those last few reps. The release of endorphins can produce feelings of euphoria and well being. Just think: speeding up your pace, deepening your squat or making it through one more rep could actually brighten your mood and improve your day!
Great job! Challenge your endurance this week!
Hannah + Ishbel
pil-oga-robic | MEDITATIONS
Let go of the day!
Find a quiet spot, close your eyes and move inward.
First focus on letting go of tension in your body. We all habitually hold tension in our bodies and it often accumulates in the muscles of the face, jaw, shoulders and neck. When stressful or emotional things happen in our lives, our bodies often hold on to that tension even after our minds put it out of sight. By first scanning your body for tension and then releasing it, you are setting off a chain of events that washes hidden mental stress out of your system. Imagine that every drop of tension you come across is falling off of your body like a rain drop off of a leaf.
Next, BREATHE. Let each new thought roll off of you with your exhale. Offer yourself compassion when you struggle with relaxing. It's harder than it looks! Let your body and your mind sink in to quiet.
pil-oga-robic | RESTORATION BATH
This weeks post will hopefully benefit all of your soar and achy muscles and leave you full of energy. After soaking in way too many ice baths after long workouts, I am happy to share a warm bath alternative!!! So, relax, unwind, and reward yourself; you worked hard this week! Pil-oga-robic Restoration BathTo a warm bath add: 2 cups of Epsom salt | read benefits below 2 drops eucalyptus oil | purifies, oxigenates, energizes, and heals blisters and other skin irritations 3 drops juniper oil | stimulates lymphatic system, great for a deep cleansing 3 drops rosemary oil | detoxifies, energise and uplifts spirits Soak for at least 20 minutes. Why we love Epsom Salt: Most of us are deficient in magnesium, and by simply soaking in a relaxing bath with magnesium-rich Epsom salt we can boost our levels of this important element. It is important to get your magnesium because it is the second-most abundant element in human cells and the fourth-most important positively charged ion in the body. It helps the body regulate over 325 enzymes and plays an important role in organizing many bodily functions, like muscle control, electrical impulses, energy production and the elimination of harmful toxins. It is a hard mineral to digest, but lucky for us it is easily absorbed through the skin. Here are are few more reasons why Pil-oga-robic bodies love soaking in Epsom Salt: - Improved heart and circulatory health, reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure.
- Improved ability for the body to use insulin, reducing the incidence or severity of diabetes.
- Flushed toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances.
- Improved nerve function by electrolyte regulation. Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood.
- Relieved stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.
- Reduced inflammation to relieve pain and muscle cramps.
- Improved oxygen use.
- Improved absorption of nutrients.
- Improved formation of joint proteins, brain tissue and mucin proteins.
- Prevention or easing of migraine headaches.
- (information provided by reseachers and physicians and can be found listed on the website of the Epsom Salt Industry Council)
ALL OF THIS FROM A BATH! HOORAY!
pil-oga-robic | POWER SMOOTHIES
We love post-workout smoothies, and here is why!
why drink post work out smoothies?
http://www.seattlepi.com/health/358761_condor14.html
-tissue repair
-muscle rebuilding
-stabilizes blood sugar
-encourages weight loss
-less muscle sourness the next day
-more energy the rest of your day
-curb the post-workout urge to eat everything in site
-drink in glycogen window after workout (with-in 45mins.), this is the optimal time for cells to absorb nutrition
Ishbel's Popeye smoothie
1/2 C h20
1/2 C almond milk (unsweetened)
1/2 C boysenberries (frozen)
1/2 C strawberries (frozen)
1 scoop whey protein
1/2 C fresh spinach
1 teaspoon stevia
1 tablespoon flax seed oil
1/2 C goat's / cow's milk yogurt
Nutritional Information:
Calories: 390, Fat: 10, Carbohydrates: 40, Fiber: 8, Sugar: 18
Protein: 35
The Hannah Banana with a Kick
11⁄2 cup apple juice
1⁄2 cup frozen mixed berries
1⁄2 banana
1⁄4 cup frozen cranberries
2 teaspoons vanilla whey-protein powder
a pinch of cinnamon
1⁄4 tsp grated ginger
The Whey-Too-Good Smoothie Serves 2
3⁄4 cup part-skim ricotta cheese
3⁄4 cup 1% chocolate milk
1⁄4 cup chopped pecans
1⁄2 banana
2 tablespoons low-fat vanilla or chocolate yogurt
2 teaspoons ground flaxseed
2 teaspoons chocolate whey-protein powder
6 ice cubes
Nutritional Information:
Calories 349, Carbs 30g, Protein 16g, Fat 18g, Saturated Fat 5g, Sodium 184mg, Fiber 3g
Hello Friends!
This week is our first week of class, and we are over the moon excited to get started! Each week within the four week series will get progressively more challenging and we look forward to watching you get stronger, leaner and more flexible. We are continuing to see massive results from this workout in ourselves and in those people who have so graciously been our guinea pigs. You will be amazed at how quickly your body will respond to this, and because of the structure of the class you'll be able to observe your progress from week to week just as we have.
Please remember to bring your liability form, a set of free-hand weights (no more than 2-3 lbs) and a yoga mat. Please wear comfy and supportive running shoes. If you have signed up for the month package, please contact us to set up your individual appointment to discuss your goals, and get your measurements and postural analysis.
See you in the sunshine!
Hannah + Ishbel
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