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Combining Yoga and Kettlebells: Triangle Pose and Windmills

Trikonasana, Triangle Pose, teaches many elements in one posture such as stability and evenness. This stance expands the chest and builds strength in the thighs, legs, and feet. Practicing Trikonasana eases stress as your mind works to balance the effort between your arms, legs, and torso. This pose also helps with anxiety, improves digestion, and stimulates the internal organs. All these benefits and yet I used to hate this pose. I knew how beneficial Triangle pose was, but yet I couldn't bring myself to work on this pose.

The turning point for me when I learned to love Triangle came from kettlebells and one move in particular, the windmill. The windmill targets your obliques, but it also works the hamstrings, glutes, and shoulders. A few weeks ago, I dusted off an old ashtanga yoga DVD and when triangle pose came I decided not to skip it. To my surprise this pose felt great. It was the deepest I had gone in the pose. I owe it to the yoga kettlebell combo. Yoga and kettlebells are an unlikely pair, but provide incredible benefit when combined. Windmills strengthened my core and increased flexibility in my legs allowing me to reap greater benefit from Trikonasana. Triangle pose helped quiet my mind and lessen my stress. These two moves provide powerful benefit.

Here are quick descriptions of the two exercises if you want to give them a try:

Trikonasana

Start in Warrior II, straighten your front leg. Extend your lead hand and fold at the hips reaching your hand down to your knee, shin, or floor. Reach for the sky with your opposite hand. Keep your torso extended, sides even, and shoulders in line.

Windmill

Clean and press a kettlebell overhead with one arm. Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell. Lower yourself as far as possible. Pause for a second and reverse the motion back to the starting position

When you combine these two moves you will create more space and evenness in your body. This awareness will help to unite your body and mind giving you mental and physical strength.

Namaste!

100 Consecutive Push-ups

Image via Wikipedia

A few weeks ago, I posted a list of the top ten bodyweight exercises and number five was to perform 100 consecutive push-ups. The push-up is something that has been used in any number of programs from physical education to military conditioning programs. For consistency, the push-up I am describing starts lying face down. Place your hands by your shoulders, keep your torso rigid and press up. Once your arms are fully extended the only points of contact with the ground are your hands and toes. Lower back down and that completes one repetition. Test your max number and then you can start a training program.

I found a six week program to help you complete 100 consecutive push-ups, aptly named onehundredpushups. The program lays out a straight forward progression over the six weeks and is simple to follow. At any time you can repeat a week if necessary, but if you stick with it you will knock down another one of the “top bodyweight exercises”. For those that already can hit a high number of push-ups you should start at week 3.

Let me know how it goes.

Add some spice using the various push-ups in this video from Coach Tara (FYI she is 42 and rocking it!). This is part 1 of 2, and the second series is even more challenging.

Guidelines to a Healthier You (Exercise Consistency)!

People continually try to complicate getting healthy, but it boils down to exercising and eating right. The key to health is to be consistent. You do not have to be a molecular biologist to understand that eating more calories than your body needs will lead to weight gain. Those extra calories are going to be stored for later which means more fat. I understand that life gets busy, but being consistent with a plan is worth your health. The purpose of this post is to give you some basic ideas that will be a roadmap to wellness.

Here are some simple rules I use. I hope they help you make better choices.

Exercise:

1. Set a goal. Pick a target to work towards. It can be to loose more weight than your coworker, run a 5K, 10K, full marathon, climb a mountain, or chase your daughter. It doesn’t matter what the goal is, but that it helps focus your exercise.
2. Do something everyday. Be active everyday, and pick 4 days per week to get a serious sweat on for at least 30 minutes. It can be mowing the lawn, vacuuming, walking the dog, or take up a sport.
3. The two day rule! You can’t miss 2 days of working out in a row. You can skip one day. But not the next!
4. Don't put off exercise. I am a pack rat. I build up piles of clutter to a point that it feels overwhelming to deal with. Then I start sorting and it goes by quickly. I feel better once it is taken care of. Exercise is the same way so follow the 2 day rule and you will stay ahead of the clutter.
5. Exercise can be done anywhere. It is ok if you can’t workout for a straight 30 minutes. Split it up through out the day by using Tabata intervals. Do something active during the commercials. Consistently making time for activity is the key.
6. Rest. Your body needs time to repair and that is primarily done while you sleep. Go to bed early. Use the DVR, I think it was invented for late night television.
7. Your quality of life will be so much better with exercise and healthy eating! Remember this is an investment in your wellbeing. The money spent now will pay off in dividends that can only be measured in the wonderful experiences shared with others. Following Nike's slogan…Just do it!

Nutrition:

1. Eat 3 meals each day. Providing your body with a consistent source of energy will keep your metabolism burning.
2. Eat 2 snacks per day. This will keep your blood sugar levels stable and avoid binging when hungry.
3. More veggies please. The goal here is 9 servings per day (variety is key)!
4. Fruit, a gift from God. Fruit is your dessert so don't go wild (remember it still is high in sugar).
5. Carbs are ok...but only when complex. Think of the grains your grandma used for her cooking. Simple and Processed carbohydrates rapidly convert to glycogen (sugar) in the body and burn too quickly leaving you craving more food. Instead, get back to the basic whole grains like oats and try some more exotic grains like kamut, amaranth, and quinoa.
6. Fiber is your friend. You will be amazed at how little fiber you eat each day. Aim for 30 grams of fiber per day if you want to help your digestive system out.
7. Choose lean proteins. Vegetarians stick with legumes, lentils, nuts. Carnivores choose fish, chicken, and eggs.
8. Drink lots of water. Aim for a glass every hour you are awake. I try to drink a gallon per day.
9. Don't eat 2 hours before bedtime.
10. Eat slowly. The Europeans make meal time a social occasion and savor their meals. Slowing down allows the body’s natural appetite control to work.
11. If you feel full, you ate too much. Focus on savoring the meal and only eat enough to be satisfied. You do not want to feel like you need a nap afterwards.
12. Don't sweat it if you fall off the wagon. Shake it off if temptation gets the best of you. Nobody eats healthy 100% of the time. Just make sure that your next meal is healthy. Your body will thank you for every step you make towards a healthy diet.
13. Why are you eating? Ask yourself if you are eating for emotional or physical hunger.
14. Quality in, Quality out. I have a sweet tooth, but when I gorge on sugar I am hurting afterwards. Be honest, you feel better when you make healthy choices.

I have found it way too tedious to write down my food consumption and track my exercise. If you are like me than you need to check out www.fitday.com. It is a free online diet and weight loss journal that takes the guess work out of calculating calories in vs. calories out. Go create an account and start logging your food and exercise. FitDay rocks, it is user friendly, and the best part is that it is free!

You will be on your journey to a healthy life when you consistently stick to the above guide!

Start today!