I've learned that a lot of my fitness habits went to the wayside by my own excuses.  When I was touring my workout regime was on point.  I was dancing regularly, and even though I lived solo and didn't have a workout partner, I still hit the gym daily to do free weights, cardio, and abs.  Lots and lots of abs.

And then I grew up, stopped touring, got a full time job in journalism that put me at a desk all day and my health took a turn that for some reason makes cardio leads to me getting sick sometimes. 

But I've realized that I can excuse it away all day long, but when it comes down to it I've learned that I am good when it comes to eating healthy, I'm just not so good at working out on a regular basis.

And that's ok.  The important thing is that I learn what I can work with.  On days, like yesterday for example, when my energy is soaring (and I'll say I was on day 11 of the Whole 30 meal plan), that I get in a good workout.  That I try to lift weights, do cardio or power yoga.

And then, on the days when I have no energy, when I'm not feeling well, when I'm experiencing my pelvic pain, or I've put in 10 hours of writing and leaving the house is the last thing I want to do, I will improvise and dedicate to doing something good for my body.

And that can be a number of things, for you as well.  You all know your bodies better than anyone.  The beauty about this journey is that I've learned to tune in to know when I'm just being lazy or when I know my body really does just need to rest or sleep. 

I've put together a list of low-impact, easy exercises to do when your exhausted or just need to decompress or you need a good stretch session. 

1. Restorative or Relaxation Yoga.  This is my favorite.  It relaxes me and it helps me to really stretch.  After the half hour or hour I put in I am refreshed, feel like I got a gentle workout and am relaxed enough that I can do it at night and not be too energized to go to sleep. Tamal Dodge is my favorite instructor on DVD, or you can find a local yoga studio that offers these classes. 
   
2. Walking.  Simple as that.  Getting out in fresh air, getting my blood moving and taking time to pray and connect to God changes my whole day.  When I make the time to go out and take a walk I feel so much better.  And one of my best girlfriends and I have started making this a way we hang out in the morning.  We usually do 2 miles and walk while we catch up. 
3. Specified Stretches.  Sometimes when I don't do a yoga class or video, I will do a specific 15-30 minute set of stretches from my physical therapist or pelvic pain book.  If you have a specific pain issue or you just generally feel tight in a certain body part, shoulders, legs, etc. locate easy and effective stretches either with a book or online videos that will help you regularly stretch out.  It's a fact that we hold a lot of emotions in our psoas area (the muscle that runs from under your ribs, down to your inner thigh, deep inside) and when mine is tight I feel much more anxious and irritable. 
4. Low Impact Cardio Machines.  I adore the elliptical machine.  It's low impact and you can use as much energy, or not, that you are feeling on a particular day.  I used to employ the rule that if I wanted to watch FRIENDS (my favorite show of ALL time, if you know me at all) or read my latest issue of SHAPE, I had to be on an elliptical or treadmill to watch it. (I told you, I was hard core back in the day).  I have decided to start using the reward system for myself again, as I know this works really well for me, only now I use new issues of Gluten Free Living or Natural Health as my sweet reward.

I'd love to know what you do when you're not feeling to hot or want to hide under the covers? Fitness first! :) 

For today's Fitness Friday post I am sharing with you some delicious, and jammed-pack-with-healthy-goodness, smoothie recipes to have before or after your workout. I usually do yoga in the evening, but if I'm going to be working out in the mornings I'll typically have a mug of hot water upon waking, then have my smoothie, wait twenty minutes and then work-out. 

If I've had a light breakfast or lunch prior to my workout, I'll enjoy a post workout smoothie once my bodies had a chance to cool down with a bottle of water to re-hydrate.

Dessert smoothies are also a great way to feel like you've treated yourself to something decadent after an evening workout session before you head to bed without the guilt of sugary after-dinner treats.

Below are six of my favorites.

Go Green!
1. Berry Coconut Spinach Smoothie
2. Peaches & Greens Smoothie

Fruity & Delicious
3. Blueberry Smoothie
4. Vanilla Strawberry Banana Smoothie

Sweet Treat
5. Banana Cocoa Almond Smoothie
6. Chocolate Strawberry Smoothie

And, ok, just one more because I love all things apple-pie...

Apple Pie Smoothie

Also check out my... 
Gluten-Free Apple Pie
and
Deconstructed Apple Pie A La Mode

I wasn't joking. Apple pie is amazing. And if I can make it gluten- and dairy-free and as sugar-free as possible and it still tastes that good? That's something I'm keeping in my life.

I've spent my fair share of time on planes.  From the age of 18, and for many years to follow, I toured the US, Caribbean and South America as a headlining singer.  

I havn't toured in a few years now, but Mr. Charming and I adore Hawaii, and since you can't road trip your way to those beautiful islands, I still frequent the friendly skies.  

The problem with long plane rides is the hours-long sitting sessions.  It's not healthy and it can be painful and uncomfortable at times.  

Below are some stretches and yoga moves you can do 35,000 miles above the earth. 

Seated Pigeon  
Plant your butt firmly in your seat and your feet firmly on the ground so your legs make a 90 degree angle. Lift up your right foot and place your right foot, ankle or lower calf onto your left knee or thigh - where you find it to be comfortable. Place your left hand on your ankle to stabilize it and place your right hand or forearm on your right knee. Inhale, puff your chest up and lengthen your spine. Exhale, lean forward. Inhale, lengthen. Exhale, release into the sensation. You will likely feel sensation in your right hip. Breath into it and feel. Take as long as you'd like in this pose. After the initial shock of sensation, it starts to feel very good. Once you're done come back up to seated and repeat on the opposite side.

Eagle Arms 
If you don't have your travel pillow, this stretch will help relieve tension in your shoulders and neck. Wrap your right arm underneath your left so the left elbow rests in the right arm's elbow crease. Then work to touch your palms together. Your arms will be wrapped around one another. Inhale, lift your arms up and you'll feel sensation in your upper back and shoulders. Exhale, lower your arms down toward your stomach while still entwined and feel the sensation in the upper backbody. Hold where you feel the stretch and breath. When you're ready unwrap your arms and repeat on the other side.


Modified Seated-Triangle Twist
Place your left elbow on your left thigh and grab your right knee with your left hand. Inhale, and lengthen your spine and reach the crown of your head towards the front of the room. Exhale all your breath out as you sweep your right arm up towards the ceiling. Spiral your chest open to twist and gaze up towards your right hand. Take three deep breaths here. On your inhales lengthen and on your exhales allow the body to twist a little deeper. On the final breath exhale your right elbow to your right thigh and grab your left knee. Repeat on the other side. If the person in front of you has reclined their seat and you can't fit, do a seated twist without leaning forward.


Core Strengthening
It never hurts to strengthen our core, so let's do it while we're on the plane. With your body in an upright position, inhale, lengthen your spine and lift your arms up above your head. Draw your naval into your spine and breath. Release tension in your shoulder muscles as your reach up to the roof. Engage your legs and core. Feel your feet connected to the ground. Keep your chin slightly tucked in towards your chest. After a few deep breaths, exhale and release. Repeat a few times until you feel a healthy burn in your stomach muscles.


Forward Bend with Calf Stretch
From a regular seated position, inhale lengthen your spine then exhale fold out over your thighs. Feel a gentle stretch in your lower back and feel your hips release. Move your weight out of your toes and into the heels of your feet. Grab the toes of your feet or shoe and guide them towards your knees for a gentle stretch in your calf muscles. Enjoy a few rounds of deep inhales and exhales.


Seated Cat and Cow
Usually this is done on your hands and knees, breathing in as you let your belly sway low while you gaze up (cow) then exhaling as you lift your bellybutton upward while looking between your legs (cat). However, this can be modified to a seated position, using the same abdominal motion. 

Thigh Lifts
These are good for increasing the circulation in your legs, as well as burning up the core. Grab or push down on the side of your seat for stability and simply lift your thighs up while pressing your navel back into the seat. This can be done one leg at a time for a lighter workout or warm-up, or use both to feel the burn. Holding it for a few breaths also ups the ante.

Ankle Rolls and Flexes
Start with rolls, moving in a circular motion a few times clockwise then a few counter-clockwise. Afterwards, use that gained flexibility to push your ankles even further, pointing the toes out as far you can then pulling them back in towards the shins for a few breaths. I also like to do a variation of this with my hands and wrists.

Seated Spinal Twists
Move to the edge of the seat, cross your right leg over the left, and use the left hand (on your right knee) to help you twist. Breathe in and lengthen your torso, then spin your right shoulder back and the left forward. Hold it a breath or two and repeat on the other side.

Eagle Arms
One elbow rests in the inside of the other while the higher forearm wraps around the other until the palms are touching. It looks (perhaps reads) super complex but is actually simple and effective.

Neck Rolls
Of course, one of the best things to do when traveling long distances is to sleep, hoping the time ticks away. The problem, however, is when you wake up and feel what has happened to your neck during that slumber.  Neck rolls are great for both stretching the neck muscles, as well as relaxing. Remember to rotate slowly, inhale moving back and exhale when coming forward. Doing it consciously definitely enhances the effect.

Part of my recovery is all about core strength.   To be able to hold good posture, and give my pelvis and back the support it needs after sitting for so many hours writing and working.  Real Simple provides awesome easy work-outs that are easy to follow and very beneficial when you only have a few minutes in your day to add some core strengthening and ab-work into your routine.

When you’re busy its hard enough to get in a workout, let along a warm-up, a cool down AND the workout.  I know it is for me.  I am learning to take more time for fitness though.  It's my weakness.  Feed me gluten-free, dairy-free vegetable deliciousness all day long but ask me to go running after I've put in 6 hours at the magazine?  Um, no.  It's time for a Friends marathon and a nap.

I'm sorry, that's not very inspiring.  And its kind of off topic.  But somedays, its the truth.

The topic at hand though is the cool-down.  Turns out, its quite important. 

The cool down, defined as the continuation of exercise at a lower intensity after a workout — is a must for a few reasons according to sports physiologist Ross Tucker, PhD. 

Without a proper cool down, runners can experience nausea and dizziness due to blood pooling in their muscles and not circulating back to their heart.

A warm-up routine is just as important to your workout regiment as well as it improves overall performance, lessens next-day soreness and reduces the chance for injury. 

Cooling down can also help prevent dizziness and fainting after a hard workout. 

Some ways to cool down:
15 Minute Stretch Session on the mat following your weight training.
15 Minute walk after finishing a run or bike ride
Light yoga or meditation after finishing a power yoga class

What are your favorite ways to warm-up or cool-down during your time to work-out?

As we head into the warmer months, runners will be wanting to head indoors.  Our gym has an awesome indoor track that I love to use year round, especially in Arizona when temperatures can creep up to 120 degrees.  Not so conducive to running outside.  Here is a great one-hour treadmill workout to take with you when you go to the gym.  Keep the incline at 1% throughout this workout, and if the pace seems too fast for you, you can alter it to your comfort level.

It's really hard for me to get motivated to go to the gym.  Not working out in general.  Working out, I am ok with.  Pilates at home, dance class, running out in the fresh air.  I can do that.  But when it comes to hitting the gym and putting in a solid hour, or lifting weights, ugh, I need a motivator.  A partner in crime if you will.  

I have ventured to the gym with many different types of people. Friends, family, Mr. Charming... and I noticed that if you decide to make a commitment to go to the gym with someone who is the complete opposite of yourself, you will find it harder to stay committed.  So, I have compiled a list of 5 qualities of what to look for in the optimal gym partner.  PS. Photo cred to the above photo goes to Mr. Charming and that adorable girl with me is my niece and back-up singer. She also just happens to gravitate towards my workout style, hence the chosen photo. 

Tip Number 1 - Find someone that compliments your workout style
I've noticed that when someones workout regiment or overall goals are way off from mine, we tend to not be compatible for regular workouts.  I notice this most with my husband, or with male roommates I had in San Diego.  When their ultimate goal is weight training, and I need motivation to run or stay on an elliptical when I just want to make a smoothie and blog, I don't stick to staying in the gym as long as I should.  When you workout out regularly with someone who likes a similar workout, it not only allows you to keep each other accountable, you also have someone to talk to. 

Tip Number 2 -  A little healthy competition is good
One thing that I always loved about working out with my sister, we used to be huge gym rats together before I started touring and still lived at home.  It was fun to compete with the timing and intensity of our workouts.  We wouldn't so much compete with one another, it was more competing with our past time or past workout level.  It always made it fun too, that after we put in a solid hour or two, to be able to talk over smoothies. 

Tip Number 3 - Find someone with a compatible schedule
This is a big one. You want someone who will push you to go workout when you want to catch up with DVR on the couch, and vice versa.  It's fun to motivate someone to get healthy and workout with you, but this won't work if you have opposite work schedules or social conflicts.  If there isn't consistency you won't make it a habit, which means you'd be better off working out on your own, thus losing your cheerleader in the process. 

Tip Number 4 - Don't forget about your internal clock
This is another reason why Mr. Charming and I fall out of our healthy habits when we try to buddy up at the gym.  Personally, my energy is higher in the morning and early afternoon.  I also love a good jog before dinner.  It's my peak times where I feel like my body performs the best.  Mr. Charming on the other hand is a very early riser and will hit our home gym around 6:30am or will hit the fitness center at night.  He prefers later workouts, after dinner.  With me, once I've had dinner I want to meditate, write and get ready for bed.  Remember to inquire about favored workout times when choosing your workout buddy. 

Tip Number 5 - Positivity and motivation are key
I believe its toxic to keep negative people too close in many areas of your life, however, when it comes to your workout bff you definitely don't want a "glass half empty" personality beside you.  Getting into a new workout habit can be challenging, even for the most optimistic person, so you'll want to find someone who can help encourage you and find the good on a day when you're both tired, sore, and just want chocolate. 

So today was quite a day.  I spent 12 hours today blissfully writing, not taking the time to break away for a walk or yoga like I should have.  My poor neck, shoulder and psoas muscles gradually became more and more irritated with my focus today.

Mr. Charming has started a new job, and we are so blessed for that, but it's definitely a challenge for him. He works in the medical field doing all kinds of important, smarty stuff so when he had to put in 13 hours today I didn't expect us to do much more than lay around when he got home. 

The other day, as I've been having some stress related issues lately, he did yoga with me. It was so nice to have a yoga buddy!  Tonight he asked if we could could do a session together again and I was beyond elated. Bonding time with my husband and yoga for my sore little muscles?  I was a happy woman.  And I wanted to share with you all what I learned in yoga tonight. 

Things I learned in yoga tonight:

• The psoas muscle has almost as many nerve endings as your brain! (what?!)
  
• That if you eat an italian dinner 20 minutes before yoga class, you will throw up a little during sphinx pose. I'm sorry if that's gross, but it's the truth, and I'm just saving you from doing the same thing.  You're welcome.  
  
• I can touch my nose to my knee in a couple poses now which totally helps with my goal of having a "strong & capable" self image!
• One instructor verses another can totally impact whether I completely relax or not. You have to check out Tamal Yoga.  He is wonderful and if I had a bajillion dollars, or you know a few extra grand laying around, I would be attending his retreat in Fiji this summer.  

Guest Post by Kaity

Hello Everyone! 

This month I would like to introduce you to Bikram Yoga. 

*Cue Applause*

Bikram yoga is a series of 26 asanas (postures) precisely strung together so that each asana prepares the body for the next, and systematically works every inch of the body from the inside out, from the top of the head to the tips of the toes. 

It is, in my opinion, THE BEST exercise you can give yourself.  

 So what is so amazing about Bikram? The list is endless…

Promotes true healing through postures that activate the body’s natural healing abilities and detoxification system

Promotes mental clarity by reducing stress & anxiety levels and building concentration levels

Promotes healthy metabolism

Expands lung capacity and strengthens the heart

Improves the spine’s flexibility and health 

Lubricates the joints

Strengthens bones, and stretches and tones the muscles

Supplies oxygen and nutrients to parts of the body that have been blocked or stagnant

Builds energy and stamina


And much, much more!Yoga is traditionally considered a discipline, used to focus the mind through physical movements that quiet the body and nervous system. Bikram takes discipline to a whole new level. First of all, you’re basically in a sauna; 105 degrees, 40 percent humidity. Bikram himself refers to his studio as the ‘torture chamber’; I think you can understand why. But there is a method to the madness- the heat warms your muscles, making them more malleable, allowing for greater ease of stretching. It does the ‘warm-up’ part for you and allows for more focus on the postures. Along with the humidity, the heat also promotes the body to sweat (profusely; I mean you will be drenched by the end of class), aiding in the detoxification process.  

Second, Bikram tests your willpower. Standard Bikram dialogue tells students to push themselves: go farther, stretch harder, focus deeper. Each Bikram posture forces you to focus 110% on your body; lock the knee, suck the stomach in, stretch and stretch and STRETCH! Oh, and don’t forget to breathe! 

Bikram purposely designed his series to challenge the student; it is all about pushing past the limits your mind has made up, and building your confidence and inner strength. Every posture is a fight against yourself because the ego cannot stand the thought of accepting defeat. Like the little train chugging up the hill- I think I can, I think I can- you must break the boundaries fabricated between your mind and body and persevere. Regular practice builds one’s focus by quieting the mind and channeling the attention into the moment, into each breath and movement. It is not about just going through the motions, but putting intention into each movement in order to gain the greatest benefit from each posture. This is true discipline. 

I fell in love with Bikram yoga my first class in September of 2011. I LOVE the challenge; I practically feed off of it. You’re basically working against yourself; I get extreme satisfaction from pushing past my boundaries and testing myself. I often smile in class because that is when I break past boundaries and take a posture to a whole new level. It makes me feel like a child- “Look what I can do!” The personal gratification Bikram practice brings helps to build your confidence and ground your energy, or make you more connected with your inner self. I have learned more about myself through practicing Bikram than I ever have through a therapy session; it makes me feel like a better person. Other things I have noticed change throughout my practice are my eating habits, my energy level, and my anxiety level. My eating habits become cleaner; my cravings for junk food subside considerably and I naturally crave healthier, more fulfilling foods. I am more able to sustain my energy throughout the day, as well. Exercise in general is a great stress buster, but Bikram really does the trick for me. I am less anxious and more able to deal with stressors and let things go. My practice also provides incredible emotional maintenance. Each posture works not only on a physical level but on an emotional level, too, releasing built up energy. If you are holding onto things (emotionally) be sure they will come up during practice. Don’t be wary though, it is just as important to cleanse the physical self as it is the mental self. Physically, I feel and look healthier and more vibrant. My skin becomes clearer, my posture is normal, and I am more able to enjoy other physical activities, such as hiking. I believe in Bikram so deeply because I have experienced the healing powers it can provide and know others that have experienced it too. It is a truly amazing practice! 

Bikram clears the mind, renews the spirit, and rejuvenates the body. A complete package! There is a type of yoga that suits each individual, but I strongly encourage you to try Bikram. I promise it will be worth it!

You can find out more about Bikram yoga, the postures, and find a studio near you at this website: http://www.bikramyoga.com/

Check back next month for my article about Traditional Chinese Medicine! 

Stretching. Is. Totally. Important. I was told this as a dancer. Throughout yoga. While I was touring. Through my pelvic problems and more so now probably than ever before working at the massage studio. And although my stretches have changed from time to time I know the value of good stretching in keeping my body young, limber and healthy. 

As many professionals work daily sitting at a desk as I do. (six hours at work, followed by another four to six hours writing, blogging and working on music) so I know the aches and pains of my shoulders, wrists, hips, neck, back, pelvis, etc. when I don't regularly get my stretches in. So below are some to get you started. Generally I'll do neck & arm stretches at my desk, but some of these you can save for home or get up, walk around, and do them at work. 

Kick-Back, Log-on Pose: While sitting at your desk, interlace your fingers behind your head. Relax your elbows and shoulders. Breathe and stretch your elbows back.

Keyboard Calisthenics: Place hands in prayer position, move fingers in all directions and stretch. Squeeze fists tight. Then, stretch your fingers wide. Interlace your fingers and rotate hands.

Neck Rolls: Drop your head to one side. Roll it around in a wide circle, and then switch directions.

Chair Stretches: While sitting, interlace your fingers below your knee. Bend your leg up, and then stretch your forehead to your knee. Switch legs. Another stretch for your chair: Cross your left leg over your right. Place your right hand or elbow on the crossed knee. Gently turn your body to the left and look behind you. Switch legs, and twist the other way.

Lower Back Bend: Grab the edge of your desk or counter, and step back a couple of feet. Spread your feet shoulder-width apart. Let your upper body stretch down, relaxing your head and neck.