A quick sequence to help you wake up and start your day productively.
Come onto your hands and knees, stacking your shoulders over your wrists and your hips over your knees. Begin to move your spine in a rhythmic motion: With every inhalation, arch your back and lift your sitting bones and chest into Cow; with every exhalation, round your back and tuck your chin and pelvis into Cat.
Table Top, variation
From all fours, lift your belly in toward your spine. Extend your right leg and left arm. Bend your right leg and take hold of your foot with your left hand. Kick your foot into your hand as you begin to twist and open your chest into a backbend. Try gazing up. This pose creates heat, challenges your balance, and gently warms up your spine. Repeat on the other side.
From Downward-Facing Dog Pose, lift your right leg up high behind you, then round your spine as you draw knee to chest. Keep your pelvis low and round your upper spine toward the sky. Hug your right thigh to your chest and knee to your nose. Keep pressing the floor with your hands. Return to Downward Dog and then repeat with the left leg.
From Downward Dog, lift your right leg and arm and pivot on your left foot. Spin your torso and hips open to the ceiling, and lower your right foot down to the inside of your left foot. Reach your right arm toward the wall behind you. Keep your feet parallel to each other, pressing firmly into the floor. Return to Downward Dog and do Flip Dog on the other side.
Un-flip your Dog and roll your heels to the right. Shift your weight into your right hand and the outer edge of your right foot. Stack your left foot on top of your right. Fire up your thigh muscles; press your feet and hand down as you lift your hips. Extend your left arm to the ceiling. (If this is too intense, you can lower your bottom knee to the floor.) Return to Downward Dog and repeat on the left.
See alsoVasisthasana (Side Plank Pose)
Have a wonderful Tuesday! Make healthy choices .
1. Increases Energy & Relieves Fatigue
Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!
2. Promotes Weight Loss
Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!
3. Flushes Out Toxins
Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).
4. Improves Skin Complexion
Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!
5. Maintains Regularity
Aids in digestion as water is essential to digest your food and prevents constipation.
6. Boosts Immune System
A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
7. Natural Headache Remedy
Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.
8. Prevents Cramps & Sprains
Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.
9. Puts You In A Good Mood
When the body is functioning at its best, you will feel great and be happy!
10. Save Money!
Water is FREE! Even if you choose bottled/filtered water, it’s still cheaper than anything else you can order.
DEFINITION OF THE 100 MILE DIET
The 100-mile diet has been taken on as a personal challenge by LOCAL food enthusiasts and has popularized the concept of eating only seasonally appropriate and regional foods. It is the concept of eating only foods that are grown or produced within a 100-mile radius of one’s home, requiring the practitioner to develop a deep awareness of where each of his or her meals is coming from. It can dramatically reduce an individual’s CARBON FOOTPRINT since the foods do not need to be transported long distances to reach the plate.Besides, as the seasons change our nutrition needs change with them.With less sunlight your body requires specific vitamins and nutrients to function at peak performance. Another example is as temperatures rise the need for hydration and the ability to retain the hydration becomes more important.
As the weather changes so do our activities, your activity level effects your metabolism. With a changing metabolism your diet must change as well. As your nutritional needs change, so does your local produce and locally made products. You may be surprised to find out that your area provides what you need during each season.
Check out what your local merchants have to offer ! Not only will you will helping your local economy but your body will thank you as well.
Have a wonderful weekend, be safe and enjoy some downtime~
STACY “YOUR WELLNESS GURU”
The plank is one of the most incredible exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings. Hold your plank in good form for 20 seconds to two minutes and you WILL see results!
Plank helps you to build strength in your core, upper and lower body so its a good full body work out. You do not need any equipment to perform this exercise all you need is a bit of space, and it really helps improve flexibility by stretching muscles and will improve posture if performed regularly.
The MUSCLE GROUPS you are WORKING while planking might surprise you. The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, rectus abdominis, latissimus dorsi, pectorals major, gluteus maximus, quadriceps, hamstrings, gastrocnemius. How about that for a two minute workout…
So many planks, so little time. VARIATE your PLANK
Elbows bent or straight (carful not to lock your elbows) If the plank is to much for your elbows you can perform it with extended arms, always leave a small hollow in your hands to protect the wrists.
HOW TO DO A basic PLANK
- 1. FIRST prepare your self mentally, decided to hold your form strong and correctly. Concentrating on the correct form over the time you hold the form. 30 seconds of proper form is better than 5 minutes of anything else. ( results & no injuries! )
- 2. Start by getting into a press up position (push-up position).
- 3. Bend your elbows and rest your weight ono your forearms and not on your hands.
- 4. Your body should form a straight line from shoulders to ankles.
- 5. Engage your core by pulling your belly button into your spine.
- 6. Hold this position for the prescribed time. * if you don’t know where to start … Hold a proper plank for 30 seconds adding an additional 10 seconds each week (if you can’t hold it for 30 start where ever you feel comfortable, continuing to add 10 seconds each week).
Have Fun Planking… Fitness at its finest 💛
Xxx~ Stacy (your wellness guru)
Cucumber water is an easy drink alternative and one that you’ll want to consider the next time you’re feeling thirsty! It’s not hard to make and definitely well worth the effort and here’s a few reasons why ….
1. Hydrate Hydrate Hydrate
When you meet your specific water needs you’ll enjoy the benefits of staying hydrated, like maintaining the right body temperature, helping your cardiovascular system, and assisting in the cleansing of toxins. You’ll have more energy and help each of your organs do its job better when they’re getting enough water. Cucumber water adds that little something extra to regular water that makes you more likely to drink it more often, helping you stay hydrated each day. For the best results make sure you are using purified or spring water to avoid the intake of contaminants.
2. Provides Extra Vitamins and Minerals
Water is vital to the body, but by itself it’s not a great source of vitamins. When you add in cucumbers you’ll be adding in vitamins and minerals that will help supplement the rest of your diet. Many cucumber water recipes also add in fruit, so you’ll be getting antioxidants and extra vitamins from those, like Vitamin A and Vitamin C. Since these vitamins are coming from whole food sources and not synthetic vitamins they’ll be better absorbed and utilized by the body than if you were to get them from waters marketed as containing added vitamins.
3. Brings Down Blood Pressure naturally!
Keeping your blood pressure in check is important because it will help keep you away from debilitating diseases like stroke, heart attack, kidney disease, or vision loss. By drinking cucumber water you’re staying hydrated, and helping your blood pressure thanks to the 4% DV of potassium cucumbers contain.
Since they’re essentially free of sodium you’ll get the maximum benefit of this important mineral if high blood pressure is a concern. Just be sure not to go overboard with your water intake, you’re looking for the Goldilocks amount of “just right”.
4. Curbs your Appetite…
Drinking a glass of cucumber water when you’re hungry can help you make it until your next meal if it’s not quite mealtime. Eating when you’re not actually hungry can lead to weight gain, sluggishness, and can throw you off your natural eating cycle. When you feel hunger coming on before it’s time to eat again, see if you’re just thirsty. Thirst and hunger use the same signal, and drinking cucumber water can help determine if it’s really hunger that you’re dealing with. Saving yourself from just a few unwarranted meals a week can be a big boost to your health.
5. Beautiful Skin, who doesn’t want beautiful skin?
Staying hydrated will help your skin stay supple and smooth, and adding in cucumbers to your water intake means you’re getting extra nutrients that helps even more. Cucumbers contain silica, which provides extra benefits to the skin. You can also use the cucumbers after you’ve finished the cucumber water. They’re great for helping to calm irritation caused by acne or other blemishes. You’ll be helping your skin from the inside, as well as topically when you add cucumber water to your skin care routine.
6. Helps Your Muscles!
Whether or not you’re trying to put on muscle, helping your muscles stay strong is a good idea. The same silica in cucumbers that helps the skin, also helps your muscle tissues healthy. It’s a great choice if you’ve added a strength training regimen to your healthy lifestyle, or if you want to make sure that your muscles have all of the nutrients needed to function at their best. A daily glass of cucumber water makes a great contribution to the overall health of your muscles, and your body in general.
7. Antioxidant/Detoxing Properties …
Use cucumber water during a detox program and you’ll be helping the body out even more. It contains antioxidants that will help battle free radicals, and helps the body flush out built-up toxins thanks to its hydrating effect. Detoxing the body doesn’t have to be a one time or once a year event, you can help your body stay clean with daily attention to the foods that you’re taking in, as well as avoiding foods that are known as being toxic to the body. This sort of regular maintenance keeps you feeling great all year long.
8. Anti-Cancer Benefits
Cucumbers have shown promise for their anti-cancer properties, and when you use them as part of an overall healthy lifestyle, you’ll be helping to avoid this disease. Of course they aren’t powerful enough by themselves to ward off cancer, but as part of a broader approach at a healthy lifestyle it makes sense to stay hydrated with cucumber water. You’ll be taking in plenty of vitamins, minerals, and nutrients like the cucurbitacins found in cucumbers giving you a better chance at staying healthy long-term.
9. Everyone knows how important it is to drink water. But sometimes it’s just plain, boring and doesn’t sound appealing. Adding some flavor to your water will help you drink more. Adding healthy ingredients like cucumbers, or really any fruits, vegetables or herbs adds flavor and health benefits without any additives or preservatives!
5 Cucumber Water Recipes you might want to try….
•Lemon Cucumber Mint Water
Cucumbers and lemons go well together, and in this recipe they’ve included the cooling effect of fresh mint to the water so you’re getting several tastes competing for your attention. Lemons themselves are high in Vitamin C, and since you’re unlikely to eat lemons the way you’d eat an orange, drinking this lemon cucumber concoction is a great way to top up on this immune-boosting vitamin. Mint is also a rich source of Vitamin C, as well as important minerals like calcium and magnesium. Consider adding the mint to a soup or smoothie after you’ve finished the water, as it’s an excellent source of fiber.
•Cucumber Herb-Infused Water
When you add in herbs to regular cucumber water you’re upping the flavor profile and also getting the nutrients each herb provides. This recipe goes all out and adds in three different herbs to get the flavor just right. At the same time you’re getting the vitamins and minerals from these herbs. Rosemary is a great source of iron, calcium, and potassium, and thyme can take care of your Vitamin C needs for the day all by itself. You’re also getting additional minerals from the mint, and the vitamins from the lemon. And don’t forget the goodness of cucumbers. That’s a packed glass of water!
•Springtime Strawberry Cucumber Water
You don’t have to wait till spring to make this springtime strawberry water featuring plenty of cucumber goodness. The lemon, cucumber, and strawberries make a nice trio of flavors and work well together. There’s also your choice of herbs, and they recommend either mint or basil so you can tailor this to your particular palate. The strawberries will infuse the water with additional vitamins that cucumbers don’t have a ton of, namely Vitamin C. If it happens to be spring this makes a great water to drink to help the body rid itself of any toxins stored up from a long winter.
•Cucumber and Basil Water
The great part about making this cucumber and basil water is that you’re getting the tasty flavor of basil as well as the extra antioxidants it provides. That’s right, basil just doesn’t pack extra taste into the water, it’s also a nutrient powerhouse with the amount of Vitamin A it has. The Vitamin A gets turned into beta-Carotene in the body and has a strong antioxidant effect on the body, going to work on free radicals and helping you feel better. Contrary to popular belief, beta-Carotene helps with more than just your eyes. It helps the immune system and can even act as an anti-cancer agent.
•Refreshing Fruit Water
Feeling parched is not in the cards when you make up a batch of this fruit water. But don’t let the title fool you, it’s packing more than just fruit and includes several slices of cucumber. Blueberries and strawberries give you a boost of antioxidants, and cucumber provides minerals and additional antioxidants that will leave you feeling refreshed and rejuvenated and ready to take on the rest of your day. When compared to other drinks marketed as energy drinks you’re much better going with an all-natural option that leaves you feeling good with no crash later.
Have a fantastic day, enjoy every minute in happiness and health.
Xxx~ Stacy, your wellness guru
What does balancing your life mean? What would a balanced life look like? Can it be achieved with our crazy lives and schedules?
You can change what isn’t working and gain control of your life. You can easily maintain these changes and enjoy the the peace that comes with balance.
There is no great secret but one simple rule ….do not try to change everything at once! Sustainable change happens when you make small adjustments over time. That means different things to each of us, you must determine what works for you.
As you make new positive life habits, you will see your life changing and after enjoying a balanced life, you will never look back!
Try implementing only one of these habits at a time, only one a month! First, as you add them slowly you will concentrate and see the many ways each tip affects your life. Second, and most importantly this will create habits. Habits that will easily contribute your sustainable health!
Sustainable Healthy Habits …
* Turn off the electronics – Disconnect on the weekend. I hear the excuses already, but try it, at least for one day or even a few hours each night. Put the phone down and turn off the computer. Give your work brain a rest. You do not need to be reachable at all times. Your time is valuable! Disconnect and live in the moment, learn to be mindful. Practice Mindfulness and enjoy the benefits! Bonus: Spend the extra time actually interacting with your family and friends!
* Learn to say no – It’s a given that if your life is overflowing you will never be able to achieve balance and manage it all. It’s just not possible. Say no to everything that is either not essential or doesn’t add something valuable to your life. Then add things back until you feel overwhelmed again. You will learn your limits and find your happy place.
* Your Health Is Important – We hear this over and over again, but usually only give it a second thought. We know what we need to do, but it isn’t a priority until we have a health crisis. Our health really does affect the quality of our lives and our work. We are far more productive and happier when we get sufficient amounts of quality sleep, eat a healthier cleaner diet and fit in some type of physical activity regularly.
* Avoid Toxins– chemicals that Wreak havoc on our body… Making us sick or at a minimum decrease our bodies ability to function at peck performance. Chemical toxins are only half of it …. By that I mean you must also Minimize the negative influences around you. AVOID TOXIC PEOPLE (complainers, whiners, poor attitudes.) If you can’t completely avoid them, at least minimize contact and tune them out as much as you can. Surround yourself with positive, supportive, can-do people whenever possible!
* Everyone Needs Alone Time – Making time for you is probably the most difficult thing to do for the typical person today. We are overworked and on most days overwhelmed! Alone time is crucial for lowering stress, increasing happiness and encouraging creativity. Some things to try; meditate, write, sketch, do some yoga or simply sit quietly for a few minutes each day and do absolutely nothing. You can do it! And You Will Love It!
* Quality Time With The People In Your Life – Set aside quality time with your family and friends. Don’t just sit in front of the television, really connect and pay attention to those you care about!!! Make a date with your significant other, talk, kiss, laugh. Enjoy coffee with a friend, play a game with a child, take time to ask a coworker how they are and then take the time to listen to their answer. Enjoy really getting to know the people around you.
* Make Time For Yourself – Get a pedicure or a facial. Better yet, schedule a massage! It doesn’t need to cost you a fortune; a glass of wine, your favorite coffee or tea, meditate or enjoy some beautiful flowers. You are important and your own smile will make a huge impact.
* Get Out And Explore – Take a walk and pay attention to what’s going on around you. Take a new route, visit a new town or try being a tourist! Attend a local performance, play amateur photographer or go to the park. Hang out with children you know, watch how they play. Children really know how to enjoy life!
* Learn Something New – Take a class, learn to paint or try something new that you’ve always wanted to learn. Read a book that sparks your interest or try listening to uplifting music. Find what interests you.
* Live A Life That Makes You Smile – Laugh, joke, play, find your sense of humor, tell a friend a joke daily. Make time with those that make you laugh. Nothing makes you feel better as fast as laughing so hard your side hurts!
Have a wonderful Monday, beginning your fantastic week.
Your Wellness Guru~ Stacy