5 things that could be sucking the joy out of your workout

Image credit:   Kevin Trautman  - GORE-TEX Products via Flickr

Is your love tank for exercise on empty?  Have you been wanting to exercise more but just haven't been able to bring yourself around to doing it?  You are not alone.  While the most frequent excuse people offer for not exercising is not having enough time, I find that a close number two is that they just don't feel like it.  In fact, I'd argue that excuse #2 may actually be the root cause for excuse #1 for many people.  So, if you're one of those people who've found yourself in a rut loathing the idea of exercise, then this list is made just for you!  Read on for some inspiration that I hope will get you moving more.

Problem #1:  You're too focused on how many calories you're burning during exercise.
Nothing kills the joy of a workout like calorie counting.  In fact, this could be considered a form of torture in my book.  If you spend the majority of your time during a workout checking your heart rate monitor or reviewing the treadmill digital display to determine how many calories you've burned, then you are likely missing so much more out of your workout. When you're so busy counting calories during exercise, you might miss how invigorating it feels to have fresh oxygen surging through your blood, how empowering it is to challenge your body and mind through each movement, and how calming it is to release the tension from your muscles and joints.  Once you forget about those calories and become more mindful of how you feel and how you  move, you'll get a more enjoyable, more satisfying, and more effective workout as a result.

Problem #2:  Your workout sessions are too long.
Many people are still under the impression that if they can't get in a solid hour long (or more) workout, then it isn't worth it.  At the same time, the idea of committing to movement for an hour can be daunting. However, the current body of research suggests that those who perform short bouts of activity (10 minutes or less at a time) throughout the day not only experience similar health outcomes, such as lower blood pressure and cholesterol, to those who perform longer bouts, but they also tend to be more likely to meet current exercise recommendations, too!  Newer research also indicates that high-intensity interval training (HIIT), which involves short bursts of intense activity followed by periods of rest or low-level activity, produces fitness and health outcomes comparable to traditional endurance exercise.  Not only can a challenging HIIT workout keep you engaged, but they can also be done in shorter blocks, sometimes around 15-20 minutes per session.

Problem #3: You don't like the type of exercise you're doing.
I can't tell you how many clients I've worked with who started running solely because it's a "really great cardio workout" even though they absolutely hated running.  The problem with choosing activities that you loathe is that it can make the chances of you actually doing them much lower.  Plus, when some people dislike an activity, they put less effort or focus into it.  I've also noticed that when people perform activities they despise they spend most of the time counting down the minutes or miles until it's over.  How fun is that?  On the other hand, if you choose activities that you enjoy, then you're more likely to do them.  In some cases, when you choose enjoyable-to-you activities, you don't even realize you're doing them or how much time has passed.  Keep in mind that even if you despise a particular activity, you may eventually find yourself liking it more as you continue practicing it.  So don't give up on something simply because you don't immediately enjoy it.

Problem #4: You're comparing yourself to others.
Comparison is the thief of joy. I repeat...COMPARISON IS THE THIEF OF JOY! Thank you Theodore Roosevelt for this truth!  I'll admit that it's easy to slip into comparison-mode when working out around others.  I think many of us have been there staring down the speed demon on the treadmill next to us, eyeing the buff-looking guy or gal lifting much heavier weights than us, or checking out the Dancing with the Stars-worthy participant in the front of the Zumba class.  In order to achieve workout bliss, it's best to stop comparing yourself to others.  It's pretty hard to be content with your own progress and accomplishments when you're distracting yourself with someone else's progress or accomplishments.  Unfortunately, when we compare ourselves to others, we can be left feeling discouraged, ashamed, disgusted, hopeless, or just plain negative.  Those feelings will not produce the most joyful workouts.  So stop the comparing and focus your gaze inward.  You will get the most satisfaction and joy out of your workout by doing YOUR very best to achieve YOUR own goals.  Remind yourself of where you're at and how far you've come.  How much better/fitter/healthier/(just fill-in-the-blank here) do you feel compared to how you felt yesterday? A week ago? A month ago? A year ago? Five years ago?  Focus on that and feel the bliss.        

Problem #5:  You haven't tried anything new in a while.
I've worked with a lot of clients who started an exercise routine, and their routine became such a habit that they eventually got stuck in it.  They found themselves bored, and eventually, their workouts got shorter and/or less frequent.  If you find yourself getting bored with your workouts, don't give them up, change them up!  Sometimes it's as simple as changing the scenery of a workout.  Do you always take the same route on your runs?  Go a different direction. Find a new path or location.  Maybe you're ready to incorporate a completely new-to-you activity?  Is there a new type of workout you've been wanting to try or a class you've wanted to take?  Go for it!  Have you balanced out your cardio or strength routine with another element of physical fitness, like flexibility or neuromotor exercise?  Merge these into your workout mix.  Are you using the same weights, machines, tools, or gadgets?  Try something new.  Have you been working out solo?  Try getting social.  Take a class or join a Meetup group.  There are plenty of ways to change up your routine, so find something that works for you and go for it.

Are you in need of some workout bliss?  What will you try?  How have you returned joy to your workouts?  I'd love to hear from you.  

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4 keys to staying well during cold and flu season

Image Credit:  William Brawley (Flickr)

We're smack dab in the middle of cold and flu season, and I'm sure that you'd like to avoid catching the bug, right?  Aside from practicing good hygiene, there are four key lifestyle behaviors that have been determined to be true guardians of health during this time of year.  Practice these behaviors and you'll better protect yourself from the misery of cold and flu season.

Eat enough nutrient-dense, immune-supportive foods.
One of the first lines of defense against cold and flu season starts in the grocery cart.  Make sure that you're including plenty of nutrient-dense, immune-supportive foods that will bolster your immune system.  What foods are these?  Eat fish for vitamin D, which helps regulate the immune system.  Include a variety of produce, especially citrus fruits, cruciferous vegetables, winter squash, and dark leafy greens, for immunoprotective vitamins A and C.  Also be sure to incorporate high quality meat and dried beans for protein, iron, and zinc, which help the immune system function at its best.  For more information on foods that support a strong immune system, check out this blog post that I wrote last year.

Get 7-9 hours of sleep every night.
When we sleep, the body's immune system recharges.  The release of infection-fighting cytokines from the immune system surges during sleep.  When we are sleep-deprived, the levels of cytokines and other immune-supportive cells in the body declines.  In fact, one study found that individuals who slept less than seven hours each night were nearly three times more likely to develop colds than those who slept at least eight hours or more.  So make sleep a priority!

Manage stress effectively.
Short-term, long-term, real or perceived, the body does not discriminate against the type of stress we experience.  When we experience stress, a cascade of biochemical reactions that lower the body's immune function begins.  When stress becomes chronic, the immune system becomes weaker.  While we cannot completely eliminate all sources of stress, we certainly can find ways to better manage it.  In fact, relaxation actually boosts certain activities of the immune system, including sending more infection-fighting cells into action in the bloodstream.  Remember that relaxation is not necessarily 'doing nothing', but rather, it is a learned behavior.  For more tips on managing stress effectively, check out this  advice from the American Psychological Association.

Perform at least 30 minutes of moderate-intensity exercise on 5+ days of the week.
Studies have found that exercise may boost the number and function of certain cells of the immune system.  Investigators also believe that exercise enhances the transport of these cells throughout the body making them more effective at eradicating the bacteria and viruses responsible for the cold and flu.  One study detected a 46% lower frequency of colds for participants that exercised at least 5 days a week compared to those who were sedentary.   Another investigation observed that women who performed 45 minutes of moderate-intensity activity 5 days a week experienced 50% fewer colds than women in the control group who stretched daily.  While getting enough exercise is essential, keep in mind that performing prolonged or intense exercise can actually depress the body's immune system.  If you participate in these types of activities, such as marathons or ultra-endurance events, adequate recovery time is vital and make sure to practice the other lifestyle behaviors listed above.

What are your best strategies for practicing these behaviors?  What behaviors would you add to this list?  

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3 reasons to make physical activity a priority during the holidays

Commit to be fit this holiday season.  Photo credit: o5com via Flickr

Congratulations on surviving yet another post-Thanksgiving food coma.  If you are one of those people who finds it hard to get back on track with eating and physical activity after said food coma, then I challenge you to consider moving one thing to the top of your to-do list this holiday season.  That thing is physical activity.  I see physical activity as a gateway health habit.  When people let it slide to the bottom of their list of priorities, other habits tend to slide as well.  However, when people make physical activity a priority, not only do they stay on top of other health behaviors, but they also tend to score some fantastic deals in terms of their health and well-being, too!  Consider these three excellent reasons to commit to regular physical activity during the holidays.

Prevent holiday weight gain.  While holiday weight gain is common for many Americans, it is not necessarily inevitable.  Researchers have found that people who have successfully managed their weight long-term rarely deviate from their regular exercise routine throughout the year, including during the holidays.  Not only does exercise help stoke your body's metabolic furnace to burn more calories, but it also appears to help physically active people curb their food intake.

Manage stress.  Exercise is one of the best prescriptions for stress.  The holidays definitely present the opportunity for more stress from increasingly busy social calendars to additional responsibilities at work and more travel.  While you can't necessarily eliminate every source of stress in your life during the holidays, you certainly can include more ways to better manage it.  When you exercise, the body gets an amazing dose of natural feel-good chemicals, including serotonin and endorphins.  Exercise also allows you the opportunity to take a break from the stress in your life and just let it go. What once mattered before may not be as significant after a good workout.  

Boost energy levels.  With a fuller schedule and more stress, you may find that your energy levels may take a serious beating during the holidays.  While sipping more coffee or Red Bulls may seem like an easy way to to charge up your battery, it's not the ideal way to go to reduce the sluggishness.  I know that exercise may be one of the last things on your mind when it comes to feeling fatigued, but studies have suggested individuals that engage in regular physical activity tend to report higher energy levels and less fatigue than sedentary individuals.  So during those times when you just don't feel like it, do it any way.  Remind yourself of how great you'll feel afterwards.  Most of the time, the only workout you'll ever regret is the one that you don't do.

We're all gifted with 1440 minutes every single day.  Honor your body and honor your health by devoting at least 30 of those minutes to movement.  Believe me, your body WILL thank you for it.  What will you do to ramp up your physical activity during the holidays?     

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Guest Blog: Crossfit Q & A with Brian McFadden

CrossFit Fever Games 2011 (via Flickr)

Do you CrossFit?  Have you heard of it?  If you haven't heard of it yet, then you will because this form of activity is taking off.  I first learned of it a few years ago because a CrossFit "box" (aka, workout location) had opened up in a garage down the street from my home.  As I looked into it a little more, I learned that this whole CrossFit thing was a whole new workout world to me.  They had their own community with what seemed to be their own language and workouts called names, like "Fran" and "Isabel".  And all I can say is that these workouts look hard core!

I'm fortunate enough to have a friend and colleague, Brian McFadden, owner and fitness trainer at CrossFit iDog in Huntington Beach, CA.  He kindly agreed to a guest Q & A with me so that I could shed a little more light for you on CrossFit.  


In one sentence, how would you describe CrossFit?
CrossFit is a fitness regimen designed using constantly varied, high intensity, functional movements that facilitate better daily living, to optimizing elite level sport performance, and everything in between.

How is CrossFit different from other forms of exercise?
CrossFit is different from other exercise in the way that it combines three modalities, those being olympic lifting, gymnastics, and metabolic conditioning (running, biking, swimming, rowing, etc.) together in high intensity workouts that are never routine. Nothing is beyond the scope of what a CrossFitter is prepared to do.

What separates CrossFit from the typical gym, exercise class, or bootcamp? 

CrossFit is more than about just fitness. CrossFit is about community and encouragement. CrossFit is about high fives and fist bumps. An accomplishment for one person is an accomplishment for everyone. For many it rekindles a camaraderie from the days of high school or college sports and gives everyone a chance to reach goals of fitness or wellness that are otherwise difficult in gyms or classes filled with judgmental stares.

Who’s the best candidate for CrossFit? Do you have to be fit to CrossFit? 

Everyone! CrossFit is universally scaleable and designed to fit the needs of anyone willing to put in the effort. At CrossFit we firmly believe that the needs of a grandma and an olympic athlete do not differ in kind but simply degree.

What are the benefits that a participant might expect to see with CrossFit training? 

The CrossFit regimen is designed for people to excel in 10 fitness domains including but not limited to: Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Our protocol for high intensity, constantly varied functional movements (which also happens to be part of what defines us) is unlike any other programming in it's ability to illicit such benefits as body composition, weight loss, increase in bone density, decreased risk of heart attack, and a general well being are among the many.

What’s the biggest challenge that CrossFit participants face? 

The biggest challenge CrossFitters face is understanding how important nutrition is and putting it into practice. Proper nutrition can amplify or diminish the effect of your training efforts in a tremendous way.

  

What does it take to become a CrossFit trainer? 

In order to train at an affiliate an individual must be level 1 certified through a CrossFit Level 1 ANSI accredited certification course. From there he/she may continue to become trained in specialized areas such as olympic lifting, kettlebells, CrossFit kids, combat (all of which which are certified for at CrossFit iDog) among many others.

What do you enjoy most about CrossFit?

CrossFit affords me an opportunity to help people do something in life that they may have never thought possible. It changed the way I live and the ability to share CrossFit that has become such a blessing in my life.

Thank you, Brian, for doing this Q & A with me!  I haven't tried CrossFit yet since I've been in triathlon training mode this year, but I do plan on checking it out.  I'll keep you posted to give you a dietitian's eye view of it all.  If you'd like to learn more about CrossFit iDog, check out the website and Facebook page.

What about you?  Have you heard about CrossFit?  Have you tried it?  What do you think of it?

What you need to know about pre-workout hydration

Are you drinking enough of this before your workouts?

If you'd like to make every workout the best one possible, then make sure you're well hydrated before you even start.  I find that people often put fluid intake toward the bottom of the totem pole when it comes to pre-exercise nutrition.  However, that's a big mistake because it is one key element to taking your workout to the next level.  While you may not notice how your hydration status affects your physical performance, your body does.

Why does pre-workout hydration matter?  

Entering a workout even mildly dehydrated (a loss of 2% of body water) can be very taxing on the body and can hinder physical performance, especially in warm or hot environments.  Water serves several vital purposes during activity, including delivering oxygen and nutrients to the muscles, helping to regulate body temperature, and removing metabolic waste products generated during exercise.  Without adequate hydration to start, the body experiences greater physiological strain as the heart has to work harder and the body has a harder time cooling down.  It also saps the body of energy leaving one not only physically but also mentally drained.  How hard do you think you can push yourself when you're feeling like this?  

I hydrate during my workout, so I don't need to worry about pre-workout hydration, right?

Making sure you're well hydrated as much as several hours before a workout allows the body time to better absorb the fluid that was consumed.  When you make sure you're adequately hydrated before exercise you're priming your body for the best workout possible.  Who doesn't want to be able to work out harder, faster, longer, or with greater focus?  And what if some of the symptoms of dehydration, such as a headache or fatigue, before a workout are the very things that are keeping you from actually doing it?  Make sure all of your ducks are in a row!

How do I know if I'm adequately hydrated before my workout?

Thankfully, there are a few simple signs that you can look for to roughly determine whether or not you're well hydrated before your workout.  

• Thirst is one of the first signs of dehydration, so make sure you're not thirsty before your workouts.  
• A dry, sticky mouth can also be a sign of dehydration.  If you're experiencing this, drink up.  
• You can also check the color of your urine.  If it's clear to pale yellow (like lemonade) in color, then you're probably adequately hydrated.

For more info on hydration during your workout, you may want to check out this blog post.

How do you make sure that you're well hydrated for your workouts?

If you're concerned about your physical performance and feel that you'd benefit from a personalized hydration or performance nutrition plan, then you may want to consider consulting a sports dietitian. You can search for one in your area here. 

Photo credit:  Darwin Bell via Flickr

Which matters most for weight loss - diet or exercise?

 

I've spent most of my professional practice as a dietitian working with clients on weight management, and one of the questions that pops up frequently is, "Which matters most for weight loss - diet or exercise?"  People want to prioritize their efforts, so I understand why they'd ask the question.  Most studies, as well as my experience, provide evidence that dietary changes alone produce greater weight loss results than exercise alone.  For some people this makes complete sense while others are interestingly surprised.  I find that some people believe that exercise will make more of the difference, so they will focus their efforts on that.  However, without making changes in their diet, most people will struggle to lose a significant amount of weight through exercise alone.   

Here's why.  There are approximately 3500 calories in a pound of fat. So to lose one pound of fat per week, one would need to create a caloric deficit of 500 calories per day.  Let's use an example of a person who weighs 150 pounds.  If this individual wanted to focus on exercise to lose one pound per week, that person would need to burn at least an extra 500 calories per day above and beyond what she's currently doing.  This is the equivalent of running 5 miles per day or walking on the stair climbing machine for 50 minutes per day or bicycling for 56 minutes per day or swimming for 1 hour per day.  I'm not saying this is impossible, but it could be tough for someone to make that type of change.  How do I know? I've seen it happen quite a bit.  I'll get a client who's been working out like mad with a trainer with minimal weight loss results and lots of frustration.  

On the other hand, if this individual wanted to focus on dietary modifications to lose one pound per week, that person would need to create a caloric deficit in the diet of about 500 calories per day.  While there are many ways to do this, here's one example of how this could work.  Maybe instead of a tall vanilla latte-no whip for breakfast, she switches to a tall nonfat latte for a savings of 160 calories.  Instead of putting 2 Tbsp of peanut butter on her whole wheat English muffin, she opts for 1 Tbsp and saves 100 calories.  Instead of 2 ounces of almonds for a morning snack, she opts for 1 ounce and saves 170 calories.  Instead of 1 Tbsp mayonnaise on the turkey sandwich at lunch, she opts for 2 Tbsp of avocado and saves 50 calories.  Instead of 1 cup of brown rice for dinner, she opts for 1/2 cup of brown rice and 1/2 cup of a California vegetable medley and saves 50 calories. These modest dietary changes alone created a caloric deficit of 530 calories over the course of the day.     

At the end of the day, though, I tell my clients this...a combination of both dietary changes and physical activity is the best strategy for long-term weight management.  Burning an average of 250 calories a day through exercise and making some small changes in the diet to save another 250 calories is likely a lot more manageable for someone to do.  While more exercise is ideal, this is a great place to start or at least build up to in the beginning.  In addition, there are many benefits to becoming more physically active other than weight loss -- reducing the risk for chronic diseases such as heart disease, type 2 diabetes, and cancer, strengthening muscles and bones, improving mental health and well being, better sleep, and more!   In fact, exercise is so vital to health that doctors are now being encouraged to prescribe exercise, like they would medicine, to their patients.  One other side effect of including physical activity in a weight loss plan is that people tend to eat better when they are being physically active on a regular basis.  I often find that when physical activity goes to the wayside, so does the diet.  In fact, research studies have shown that people who incorporate regular physical activity into their routine tend to better manage their weight long-term. 

My honest opinion is that we do not have an epidemic of overweight and obesity in our country, but rather we have an epidemic of poor nutrition and inadequate physical activity.  These are the primary causes of a variety health-related problems for many people, and overweight and obesity are really just a couple of the possible symptoms of those underlying problems.  Rather than focus so much energy trying to see a certain number on the scale, I encourage my clients to focus on the behaviors of eating more nutritious foods and incorporating more physical activity into their lives. The weight, along with many other health benefits, will follow.  And that, my friends, is my two cents:)  

What do you think? 

Is physical activity 80% mental?

Photo credit: Michelle Loy. Copyright 2010. All rights reserved.

I wish that I could say physical activity comes easy for me, but I'd be lying.  Because I'm a dietitian, it seems like some people believe that something in my genetic code makes me immune to having challenges with being physically active.  Unfortunately, that's wrong.  I've heard that they (whoever they is) say that physical activity is 80% mental.  I believe it!  In fact, a review of 50 studies involving modifying health-related behaviors, perceived barriers were identified as the most significant predictor of health behaviors.
 
A little over a year ago, I had my second little one.  When I was finally given the go ahead, I was eager to get back into running, something that I've enjoyed for years now.  Even though I wanted to run, I wasn't.  The more I thought about the logistics of running, the more I thought about the barriers to running, mostly physical.  The best time to run was going to be when it was just me and the kids. No husband, no sitter.  So that meant me pushing my 33 lb double-wide jogging stroller two kids weighing in at 40 lb and counting.  Then there was my route. The best route for me to take involved running on sidewalks that are sometimes uneven, curvy, and narrow.  And there is the hill...one big, long hill, and since what goes up must come down, that makes two hills!  Hills and I...we sometimes don't get along.  When I thought about running, these things came to mind, and all I could think was, "How was I going to push this heavy, hard-to-maneuver double jogger with two kids through this obstacle course?"

I continued to think "How?" for quite a while until one day I stopped.  I decided that I wanted to go on a run with the kids, got myself and the kids ready, and I just went.  As I faced each of those barriers that I'd mentioned before, I realized they weren't as bad as I'd made them out to be.  If I had uneven, curvy, or narrow paths, I took it slow.  When I came upon the hills, which basically has all of the above, I took it one step at a time and it was not bad at all!  Was it easy? No, but it definitely wasn't something I couldn't do.  What I realized is that all of those so-called physical barriers weren't physical at all.  They were perceived...psychological.

When facing these types of challenges in the past, one strategy that has often worked for me is the "Just do it!" strategy.  I just don't know what took me so long to do it this time;)  To quote Rick Warren, "Feelings follow action.  It's easier to act your way into a feeling than feel your way into an action."  So many times, when I just go for it, I feel more like going for it.  And I have. In fact, I added a third member to my running crew a little while back...my now 10-month old boxer.  Yep, it's me, the kiddos, and my boxer going on runs together.  I never imagined this!  It makes me wonder what else is possible!

I thought I'd leave you with the following video about an amazing father and son -- Team Hoyt.  It is truly worth the watch.  What an inspiration! 

Spreading some yoga love

 Photo credit: Canon in 2D (Flickr)

It's National Yoga Month, so Happy Yoga Month!  I thought I'd share some yoga love by telling you about my personal yoga experience.  Ever since I can remember, I've always been more of a "cardio" girl.  I've always preferred to "feel the burn" and sweat and raise my heart rate.  While I'd tried out yoga here and there in the past, I usually preferred to focus on doing my cardio thing or training for some event, like a marathon. However, over the last year or so I started to flirt with the idea of yoga more.  Something about it was just calling me.  I finally took the plunge last January when I was presented with an opportunity that this frugalista just couldn't refuse -- 5 weeks of unlimited yoga for half the usual price!  When I attended my first class, I must admit that I was somewhat nervous.  What yoga poses will we do?  Am I going to be able to do all of those funky yoga moves?  What I quickly realized, though, was that I didn't need to worry about any of these things.  What I learned is that yoga is about more than conquering amazing physical feats.  While my yoga practice has pushed me to incredible new places in terms of my flexibility, balance, strength and stamina, it has also motivated my growth in other ways.

Yoga has helped me stretch my mind to create a more flexible way of thinking.  With yoga, I am encouraged to create a space free of expectations, worries, stresses, criticisms, judgments, comparisons, competitions, and tough love.   When we'd get to crow pose, maybe I'd try it and not get it. Maybe I'd try it and sustain it only a few seconds or maybe I did so for longer.  During yoga, I'm invited to practice with intention so that I am more observant and open to the possibilities.  Each possibility is okay.  There is no "right or wrong" or "do or die" or "no pain, no gain".  Yeah!  In the beginning, the more I practiced yoga, the more I also realized that many of the principles of yoga coincide with the philosophies that I've developed around food and eating. Hello -- mindful and intuitive eating!  So yoga has inspired me to expand these principles into more areas of my life.

Yoga has also nourished me spiritually.  While some may shy away from the spiritual aspects of yoga, I embrace the opportunity to welcome God into my yoga practice...and beyond!  When I'm encouraged to open my heart center in various poses, I see it as my way of opening myself up to God...being grateful for all of his blessings and inviting him in to all that I do.  Talk about peace! 

My experience with yoga has been incredibly surprising.  I had no idea what would be in store for me when I got started, but I think that continuing the practice beyond a few drop ins here and there has allowed me to experience more of what yoga has to offer.  I have never once dreaded going to yoga. Never!  And I don't monitor the clock wondering, "When is this going to be over?"  Unfortunately, I can't say the same about running or going to the gym.  I leave feeling refreshed, renewed, invigorated, relaxed...at peace!

Given my experiences, I am not surprised to know that there has been a surge in the number of people practicing yoga over the last decade.  In fact, yoga is now often suggested as a complementary form of therapy for many conditions, including high blood pressure, arthritis, diabetes, chronic low back pain, heart disease, anxiety, depression, and more!  It also doesn't surprise me that eating disorder treatment programs now incorporate yoga as an adjunct therapy for anorexia nervosa, bulimia nervosa, and binge eating.  Even the Army is now incorporating yoga into their fitness training and rehab programs! 

I know that some people are unsure about yoga because they're concerned that they're not fit or flexible enough, but in my experience, yoga is accessible to most anyone regardless of your level of fitness or age. That is the beauty of yoga.  It is what you allow it to be.  In writing this post, I must admit that I did it in the hopes that maybe, just maybe, it might inspire another to give yoga a try.  So I do hope that one of you lovely readers takes the yoga plunge, too...and please let me know about it!

Interested in trying it out?

• Many yoga centers offer free classes for newbies and while it's National Yoga Month, I know many places that are doing this. So take advantage!  
• If you're looking for deals, like me, then you may want to check out Groupon for deals in your area. I've supported my yoga practice through a string of offerings through their daily deals.
• If you're not sure about attending an actual class, you may want to test drive yoga in the comfort of your own home.  There are plenty of DVDs available for purchase, or you can rent them through Netflix, Blockbuster Online, or even your local library!  I've also explored a variety of yoga programs through the Free On Demand options through my local cable network (eg, Exercise TV On Demand).  And there are plenty of yoga clips and podcasts online that will help you practice some of the poses.  Check out this one from CorePower Yoga.

Are you a fellow yogi?  What do you love about yoga?

Namaste!

What's on your workout playlist?

Photo credit: ~~Tone~~ (flickr)

Have you ever felt like checking out early during a workout?  Or maybe you feel like picking up the pace, but you just can't seem to bring yourself to do so?  One thing that gets me through those workout humps is music.  Music drives my workouts, so one of the best workout-related investments I've ever made was my iPod nano.  The great thing about the iPod or other mp3 players, like Zune, is that you can create special playlists with your favorite workout songs, and you can change them often.  For my runs, I usually like to start out with something a little slower paced, and then a few minutes into it, I really like to kick it into high gear.  I find that I change my pace according to the beat, and I love that.  I'll sometimes find myself mentally starting to drag.  However, a new, high energy song comes on, and it gives me the extra push that I need.  When I'm ready to take it down a notch, then I can cool down to some slower tunes.  It's fantastic.

I was on a run last night when I realized that I need some fresh music to add to my playlist.  Fortunately, I have some extra money leftover from a lovely iTunes gift card that I received (great gift for iPoddies, by the way), so I thought I'd spruce up my playlist with your help.  So, let's do a little playlist share.  Here's what I have on my playlist.  (And yes, I am aware that this list may very well put me in the runners hall of shame with some of the choices.  Forgive me!)

• Black Eyed Peas - I Got a Feeling, Let's Get It Started, Shut Up, Pump It
• Beyonce - Single Ladies, Crazy in Love, Check on It, Baby Boy, Beautiful Liar
• Kelly Clarkson - My Life Would Suck Without You, Since U Been Gone, Miss Independent, Walk Away
• Christina Aguilera - Ain't No Other Man
• Destiny's Child - Survivor
• Fatboy Slim - Rockafeller Skank
• Gnarls Barkley - Crazy
• Goo Goo Dolls - Better Days, Name, Stay With You
• Gorillaz - Feel Good Inc., Dare
• Jack Johnson - Just about anything of his, especially for warm-up, cool-down
• Jars of Clay - Flood, Dead Man (Carry Me)
• Jeremy Camp - Tonight, Enough, Walk By Faith, Restored, This Man, Speaking Louder Than Before
• Jimmy Cliff - I See Clearly Now
• O.A.R. - Love and Memories 
• Ok Go - Here It Goes 
• Shakira - Hips Don't Lie 
• My All Time Favorite -- Cake -The Distance

What's on your playlist? What do I need on mine?