Pilates of the Caribbean :)

Image courtesy: Google baba

I like to move it, move it… (and the importance of a kickass workout playlist)

Every time the movie Madagascar plays on the TV, I wait eagerly for the dance bit and do my moves to ‘I like to move it, move it’. It’s not a pretty sight.

But in that moment, I’m just enjoying the music and letting it drive me, without really thinking of how hard it is to heft my body around.

I can’t say enough about the power of music during a workout.

Some of the best group instructors in the business are known as much for the playlists as much as for their exercise mojo. You just have to walk into a packed class to know what I’m talking about.

You may not be master of the music is a group class, but when you’re working out by yourself, spend a little time playing DJ before you hit the gym. Here’s why:

Music is a super workout buddy: A great set of songs will keep you company through a gruelling workout. And you’ll wonder where the time went.

Add variety to monotony: If you’re walking or running or doing an activity that's mostly one dimensional, music can make all the difference. Alter your mood, speed, tempo and pace with a quick flick of the ipod.

Ditch the timer, turn on the tunes: Music is a great way to change from one exercise to another, to increase the intensity of your reps or simply to count down to the end of your workout. It’s more fun than looking at a clock.

If you feel it, you’ll show it: Doing some bag work? Try Eye of the Tiger. Yes, it’s a cliché, but it works. Legs day? How about some rock? Cardio? EDM can be your best friend. Music is a great motivator. And the right kind of music will help you have the best kind of workout.

P.S. Don’t ever depend on the gym’s music. There’s nothing more off putting than trying to match your moves to someones else’s groove. But, prepare your playlist in advance. You don't want to be spending all your energy and attention on the music player. 

Hit the gym with some sexy tunes. I guarantee you'll like to move it, move it. 

Since I said it, here's team Madagascar with an encore. Watch and enjoy :)

Image courtesy: Google baba

Video courtesy: Youtube

Motivation anyone?

Photo courtesy: endlessorigami.com

Yoga and Breathing

'I never know how to breathe during Yoga'.

I've heard this so many times, and I'm sure my fellow Yoga teachers have as well. So here's a simple guide to inhaling and exhaling your way through Yoga asanas. 

No. 1:BREATHE!
The worst thing you can do during your yoga practice is to hold your breath, if not specifically instructed to. Your body may feel discomfort or stress at being in a position it's not familiar with. Our automatic instinct is to hold our breath when we're tense. But this reinforces the physical discomfort. So teach yourself to bring your awareness to your breathing as much as your body. Your breath helps your body to relax in poses.

No. 2: When you're expanding your body, INHALE:

Many yoga postures create expansion in our torso/chest giving the lungs more space. The general rule of thumb is to inhale while doing this. Some common postures where you would do this are Tadasana (Mountain Pose), Vrikshasana (Tree Pose), Veerbhadrasana (Warrior Pose), Dhanurasana (Bow Pose), Bhujhangasana (Cobra Pose), etc. 

Notice how the chest is lifted in these poses, creating space between the ribs. There's more room for the chest cavity to expand and the body's natural inclination should be to breathe in. Just like when we yawn.

Veerbhadrasana

Tadasana

Bhujhangasan

But let's go back to Point No. 1 for a second. The inhale is to help the body to get into the position. But if you're going to stay in the position for more than a few seconds, then keep breathing. This will help the body relax and accept the pose better and will, over a period or time, increase your strength and flexibility in these postures. 

No. 3: When you're bending or compressing your body, EXHALE:

Several yoga postures require us to fold or twist the body. Try to exhale while doing this. Some common postures where you would do this are Padahasthasana (Hands to Feet Pose/Standing Forward Bend), Paschimottanasana (Seated Forward Bend), Naukasana (Boat Pose), Ardha Matsyendrasna (Half Spinal Twise), etc. 

See how the lungs have less room here. The physical compression of space guides the way to an exhalation.

Ardha Matsyendrasana

Paschimottanasana

Naukasana

Again, when holding the pose, always keep breathing unless your teacher has specific instructions for you.

No. 4: When breathing in Yoga, the magic is in the Exhalation:
Too often, we focus on just the inhalation, whereas the trick to breathing like a Yoga pro lies in the quality of our exhalation. To begin with, try and make your exhale at least as long as your inhale.  A long and even exhalation will help you rid your lungs of all the stale air more effectively than a short and shallow out-breath. The better you exhale, the better your next inhalation will be.

Finally, if you're new to yoga, when it comes to breathing, just do what feels natural to your body. Just don't forget Point No. 1. BREATHE!

Take a break... workout

The weather is turning. And there's the scent of getaway in the air. But does a vacation mean a vacation from your workout routine too? It doesn’t have to… but just like your holiday is a break from regular life, your holiday fitness plan can be a welcome break from your normal workout timetable.

Keeping active during your holiday has its benefits:

1.     You’ll have the energy to do more

2.     You won’t feel guilty about indulging

3.     You’ll stay in a really good mood

4.     It’ll help you recover from alcoholic and digestive excesses

5.     Getting back to your regular workout won’t seem like so much of a drag

The best way to work the workout into your holiday is to work with what you’ve got.

On the beach? Nothing quite like a run or walk by the sea. It’ll keep you fresh and buzzing for the rest of the day. And will earn you all that lovely seafood and beer you know you’re going to have.

Being a tourist? Ditch the transport, walk the sights. A tour of a museum, browsing the local markets, visiting famous monuments all burn plenty of calories and keep the muscles well oiled.

Up a hill? Do a nature trail or go on a short trek. Even if it isn’t part of your holiday agenda. Once you get the adrenaline pumping through your system you’ll be able to extract so much more from your holiday time.

Holiday resort? Resorts have so much to offer by way of fitness. Play a game or sport, take a swim, jump on a trampoline or do some yoga. 

Try something new.  Learn a local dance, experiment with an adventure sport, ride a mechanical bull (yes, really), etc. If it's something your body isn't used to doing, be warned... there might be a little bit of soreness.

Stuck in a hotel? Nothing like plush carpeting to do some surya namaskars or some pushups and ab exercises. Or if you feel really boring, go use the in-house gym.

Of course doing things like lots of shopping and carrying the resulting loot, hefting your own bags instead of relying on a porter, toting a fancy camera with lots of attachments etc., will also work towards working you out on your holiday.

Fitness on a holiday can be fun, and there’s a million ways to do it no matter where you are.

Happy travels J

Recipe for Fitness: Strength Training

I’m a big fan of of strength/resistance training. It took me forever to haul my lazy ass towards it, but I’m now a believer, and I cannot advocate it enough. Besides the obvious (and superficial) benefits of resistance training (any form of exercise that uses resistance to increase the strength of your muscles, endurance, bone density, etc.), here are some more reasons to adopt it into your fitness regimen.

1.     It makes you stronger all over: Strength training isn’t just about ‘making body’ or building muscle. It improves both the form and function of your body. A well-rounded Strength Training program (at least 2 days a week) will improve joint function, bone density, muscle and ligament strength, lung and heart function as well as enhance your flexibility and balance.

2.     The older we get, the more we need it: As we grow older, our lean muscle mass reduces. Strength training promotes lean muscle in the body and prevents fat from taking over. Also, because strength training improves functional movement, you drastically reduce the chances of falling, losing balance, losing coordination, as you grow older. It reduces the risk of getting osteoporosis. 

3.     It’ll give your metabolism a kick up its behind: Resistance training won’t just burn more calories for you, it will shoot your metabolism up. In fact you’ll continue to burn calories well after you say bye-bye to your workout for the day. And, the more lean muscle you continue to create in your body (through resistance training), the more calories you will burn for the same amount of exercise. Strength training will make you lean and strong, not skinny and loose like cardio tends to do.

4.     It reduces all the bad stuff: A great resistance training routine will reduce:

a.     Your weight

b.     Depression

c.      Chances of getting injured

d.     PMS symptoms

e.     The risk or heart disease and diabetes

f.      Insomnia

g.     Your appetite for junk food

h.     Your inhibitions (because you look better, feel better, etc. etc.)

5.     There’s a world beyond Machines: You may think weights and strength machines are boring, but there’s so much more to strength training than the same old bench press, leg extension, curl, adductor and abductor blah... Resistance training has become interestingly innovative (and even colourful) with equipment such as ViPR, Kettlebells, Bosu balls, etc integrating 3 dimensional movements into strength work, so you engage your entire body instead of isolating muscle groups.  More muscles engaged = better metabolism = stronger, faster = more calories burnt = more energy, etc. 

So what say... add a little pick me up to your workout?

The Colourful Citizens of Gymistan

For all of you who wonder why I love my job so much, and why I spend a lot of time on the gym floor… look at whom all I get to hang out with…

The One Rep Wonder: Well, to say he does only one repetition is unfair. He may only do only one rep of the weights exercise. But he faithfully chases it with 20 repetitions of self-admiring glances in the various mirrors around him. Lift… look, look, look.

Little Ms. Look-at-me: The number of eyeballs she gets is directly proportionate to the calories she burns. When not making a spectacle of herself on the gym floor, she can be found practicing 'appealing' work out poses and expressions in front of locker room mirrors.

Muscle Man: This one dresses to impress. Or so he thinks. His V-neck spaghetti tees have put many a hot girl and her cleavage to shame. Unlike the One Rep Wonder, he’s is not content with self-admiration. As is clear from the frequent invitations to feel his muscles.

Ms. McSteamy: She certainly works up a sweat. Her fitness studio of choice is the steam room, and she knows every sizzling secret to weight loss through wet heat therapy.

Mr. Flappy Shorts: He likes to hang loose. He also likes to hang about all over the place. He has never heard of athletic support for men. Or even underwear, it would seem. Things we wish he wouldn’t do: high kicks, knee ups, wide squats and any yoga asana that requires a parting of his legs.

Aunty Q: When she has to know, she has to know. What exercise is this? Why are we doing it? What muscle does it work? How do you spell that? Will it make me lose weight? There is no wrong question. There is no wrong time to ask a question. Etiquette be damned! Exercise can wait. But her thirst for information has to be slaked immediately. 

Diet Diva: A is for Atkins, B is for Blood Group Diet… this girl knows everything there is to about diets. She has done them all. An expert. And she’s still 20 kilos overweight.

Wannabe P.T.: Not content with making body himself, he generously offers advice to anyone within earshot. If he’s working out in your vicinity, then rest assured your technique is wrong… but he will correct it; your diet is wrong, but he’ll give you a food plan; your workout partner is wrong… you should work out with him instead; the gym is wrong… you should join the gym he is starting as soon as he gets enough personal training clients.

Now you know... ;)

*Picture borrowed from a blog called Wobbly Bloggy... got to love the name :)