Exercise Review: Stress Relief Yoga

I ran more today than I have in over 3 months since I sprained my ankle.

I only did 4 2-minute sprints and they were very slow, but I got out there and I did it.

However, when I got home my ankle, knee and hip were not happy with me. (Isn't it amazing how all things are connected in the body?  When you injure one thing, you can mess up other body parts...but that is a different post. :)

After I did some foam rolling, I decided to break out a yoga DVD for a much needed stretch.  I choose Stress Relief Yoga with Suzanne Deason.  It is the perfect length (only 20 minutes) and great for stretching.

It has been a long time since I have done an exercise review and thought this would be a great opportunity to share. 

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4 Ways to Relax

Hope you had a wonderful long weekend!

I spent mine looking at this:

3 Ways to Deal with Your Worries

I am a worrier. 

I have been since I was a little kid.  My Mom used to tease me and say I would worry if I didn't have anything to worry about.

As an adult, I'd like to think that I am able to better deal with worries. This is not to say that I don't ever worry about anything, rather I have found ways to put most my fears in perspective.

Keeping your worries in check is a good thing, as it can negatively affect your health by causing anxiety which could lead to:

• Headaches
• Nausea
• Muscle aches and tension
• Fatigue
• And much more!

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Here are a few tips to help you deal with your worries.

Aromatherapy 101: Muscle Aches and Pains

Hope you had a fantastic weekend!  The weather here was wonderful and I tried to enjoy every minute of it . :)

One of my favourite moments was actually inside.  A long, hot bath spiked with lavender oil to soothe my weary body.

I am a big believer in the benefit essential oils, so I thought I would did a little deeper into the world of aromatherapy and some of the oils that can help with muscle aches and pains.

Note:  I am not an aromatherapist.  Check with you health care professional before you try any new treatments.

What is Aromatherapy?
Aromatherapy uses pure and natural essential oils to provide a range of therapeutic effects on the mind, body and spirit.

What are Essential Oils?
These are the oils, which are extracted from leaves, petals, nuts, seeds and bark.  Essential oils can be dissolved in alcohol or mixed with fats and used in a variety of ways including inhalation, massage, baths and perfumes.

Here are three essential oils that are fantastic for muscle aches and pains:

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Friday Favourites: Music for Relaxation

Music and relaxation (or yoga, pilates and meditation) are a perfect combination, in my books.
The right music can set the mood, help improve your focus and relax the body.

I thought I would round out my work-in week by sharing a few of my favourite albums, which I hope will help you in your practice.

(You could most certainly put together your own playlist, but I find the flow is much better in pre-made albums, especially for yoga.  However, if you are doing a short meditation, one song may be all you need.)

Work-in Wednesday: Meditation

I have decided to work-in this week.

Working-in is very similar to working out, except the focus is inward.  You take the time to give the body a rest from intense exercise and do things that help calm and relax the mind, body and spirit.

Spending Time with Yourself

Happy Monday, friends!

I hope you had a fantastic weekend.  I was home alone and took full advantage of the time to relax.

Exhibit A:  Me in my PJ's at 9pm on a Saturday night.

Everyone needs down time.  After a hectic week of working, school, kids or whatever else keeps you busy, sometimes you just need to spend some quality time with yourself.

Yoga for Kids

I picked up this book, "I Love Yoga" at the library last week as I just started teaching a yoga class for kids and was looking for some new ideas.

The Benefits of Massage and a Quick Announcement

Sorry for the late post today, but I had a massage and it was glorious.

It has been a very long time since I had one and my body was very thankful :)

Not me, but a picture from my favourite book :)

3 Ways to Soothe the Body and Mind

We have been blessed with some fantastic weather in Southern Ontario and I am planning on enjoying every minute of it.

Isn't amazing how the sun instantly lifts your mood?

Speaking of mood, I have been finding myself pretty tense lately, so I thought I would share a few of my favourite things that help me to relax and find some inner calm.

Going Vegan, Day 3: Work-in Wednesday

Veggie Hummus Pizza

Now, I know I mentioned last week that I will not be taking pictures of my food for this challenge, but I am so proud of this.

I couldn't resist sharing my masterpiece.

A pizza made from scratch.  It was healthy, delicious and now, gone. :)

I have been so happy to read some of the great discussions surrounding veganism this week.

For many vegans, food is just one piece of the puzzle.  Susan @ The Great Balancing Act points out that many vegans are concerned with animals being hurt for our benefit.

Over with Samantha @ Health, Happiness & Skinny Jeans, she wonders whether true vegans would be offended by this "challenge".

One of the reasons many of us signed up was to be more mindful of the food we eat and to better understand the vegan way of life.

Veganism encompasses a spectrum of beliefs.  For some, they are choosing to eliminate animal products in their diet simply for health reasons.  For others, their choices run a bit deeper and they have ethical and/or ecological reasons for going vegan.

I think there is room for everything in between.  Whether you decided to just go meatless once a week or shun all animal products forever, it is about learning more about yourself and your connection with the world around us.

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This brings me to the title of this post.

In the spirit of being mindful, I have declared today a day of rest and reflection.  No workout for me today, rather a work-in.

A day to take care of myself.  Perhaps with some meditation, reading, revisiting my goals or just journaling my thoughts.

It is so important to set aside some time for you and use that opportunity to do something that is going to nurture your mind, body and spirit.

Have you had any discussions surrounding veganism this week?  

What are you going to do today to take care of yourself?


Stay Healthy,
Tracy

My Chillout Playlist

My many thanks to everyone again for their well wishes.  I am slowly, but surely on the mend (fingers crossed).

Just as I am starting to feel better, I get side swiped with the news yesterday that our car won't start.  It seems that something is draining the battery.  Before I decided it was time to panic, I had to remind myself that this is beyond my control and if it doesn't get fixed right away, it is not the end of the world.

Then, I just spent the evening listening to some calming music and practiced some relaxation techniques.  It is amazing how soothing music can be in combination with breathing and focus.

In the fall, I shared my workout playlist with you.  Now, I thought is was a perfect time to share my chillout playlist.

As you can see, it is a pretty ecclectic mix.  I find this kind of music is great when played in the background of a small get together.  I also use it to set the tone when teaching my pilates classes.

What kind of music do you listen to when you want to chillout?

Stay Healthy, 

Tracy

Say Om

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Focused relaxation is vital to our well-being. It helps counteract the negative effects of stress on our mental and physical health. There are many different ways to relax – massage, visualization, meditation, and exercise. Here are some easy ways that you can incorporate relaxation into your busy everyday life.

Practice Yoga – It is a great way to develop a balance between the mind, body and spirit. The physical postures help to relax tense muscles and the breathing will help calm the spirit.

Visualize Yourself Calm – Visualizing a peaceful atmosphere, soothing sounds and colours can help slow your mind and create an overall sense of well-being.

Get Pampered– Never underestimate the power of touch! A gentle massage will help to ease tension and improve circulation. 

Just Breathe – When you are trying to relax, take long, slow deep breaths. Place your hand on your abdominals to feel it rise and fall as you expand your lungs and diaphragm.

The Sweet Scent of Serenity – Aromatherapy has been used for many years to stimulate the senses. Essential oils can be calming and soothing or invigorating and uplifting. Lavender, jasmine and vanilla are especially helpful in relaxation.

“Give your thoughts a chance to settle down. Then feel you mind clear like a still forest pool”

- The Buddha

Stay Healthy,
Tracy

A Little Bit Of Calm

Deep Breathing:

Deep breathing is a simple but very effective method of relaxation. Taking long, controlled breath can help calm the mind and relax the body.

Imagery

Relaxation imagery helps you think of a scene, place or event that you remember as safe, peaceful, restful, beautiful and happy. This imagined place is a retreat from stress and pressure.

Meditation

Meditation consciously relaxes the body and focuses thoughts on one thing for a sustained period. This serves to occupy your mind, diverting it from the problems that are causing you stress.

 Progressive Muscular Relaxation (PMR)

This is the tensing and releasing of muscle groups. This allows the muscles to fully relax, thereby allowing you to be more comfortable and relaxed.

Yoga

Yoga can help you achieve your goals with a clearer head, a more in-tune body and a renewed spirit. It combines many of the relaxation techniques and maintains a connection of mind, body and spirit

Life can be very stressful. At the end of the day, we find that we have very little time for ourselves. You can practice relaxation any time, anyplace and it is easier that you think to include in your everyday life!

Stay Healthy,

Tracy