By Lora Erickson aka “Blonde Runner”

I remember my first pair of what I thought was a “good” pair of running shoes. I was a freshman in high school and the coach noticed my shoes and encouraged me to buy some good shoes for running so my Mom took me to the local department store to purchase my first pair of “running” shoes. The selection of athletic shoes was slim at best. As I looked through the few athletic shoes they had only one that claimed “running” shoe. I remember the name of the shoes distinctly; they had the inscription “the winner” on them and were completely white – soles and all. Silently I chuckled at the name and resisting the temptation of holding up the all popular “L” finger sign on my forehead, but not being well-to-do folks, they would have to do. They seemed relatively expensive compared to the regular cheap “tennies” I had grown accustomed to wearing for most the cross-country season. So we purchased them. Although they were not your typical name brand shoes, I was still excited to have something that was new and better than what I had. Now 25 years later I have learned the importance of good running shoes.

There is a lot of hype lately about running in bare feet and I do believe that is valuable to allow your body to learn how to run efficiently with proper form. I can often be found at an outdoor track running barefoot and working on my form. I would have to admit that on a regular basis I prefer to wear shoes. Not only do they protect my feet and keep them warm in cold weather but they are comfortable. I have suffered very few injuries over my many years as a runner and I believe it is due to always having good shoes along with practicing proper stretching, resting enough, eating healthy and staying hydrated. I truly believe it is important to buy good shoes. Good is a relative term, but I am not talking about your department store “the winner” shoes, but your name brand shoes found at a specialty running shop. You see, even if the shoe you are buying has a swoosh on the side, if it’s purchased at a all-in-one type shopping establishment it is not the same quality model you will get at a specialty running shop. Simply put, shoes at running shoes stores are designed to last and are built for runners unlike the all-in-one store shoes labeled “running” shoes. A good quality shoe should last 3-500 miles.

Being the value minded person that I am, I see the value in spending a little extra money on quality running shoes and getting 3 times the use out of them. Not only will this save you time, it also saves you money. The time that it takes for you to shop and buy the three pairs that you will have to purchase in the time the quality pair has outlasted your three department store “running” shoes. My time is valuable and I don’t like to waste it. I do love to shop, but choose to shop for high quality gear. So, when you are shopping for shoes, go to a specialty running shop. Our local shops have knowledgeable staff; most being experienced runners themselves. Many shops offer a biomechanical analysis to get you in the right shoes for your pronation type. I encourage you to take advantage of this service. Without proper shoes you will likely find yourself injured frequently. So, treat your body right and get a “good” pair of running shoes from a local specialty running store.

DISCOUNTS: Several shops offer discounts to members of the South Davis Road Runners & Northern Utah Triathletes. Visit Discounts for details.

Lora Erickson is a competitive runner and triathlete with over 25 years of experience. As one of Colorado’s top distance runners, she was heavily recruited by various colleges throughout the US. She graduated from Utah State University where she ran on scholarship and was honored as an All-Conference Runner (top ten of all western states colleges). She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children and has been coaching since 1996. She has a true passion for health promotion and welcomes questions and comments. Contact her directly at lora@blonderunner.com or visit BlondeRunner for more information on services available.

Journey From Philadelphia to Myrtle Beach to Run 13.1 Miles

By Lauren Grant

Let me first begin by saying that everything that could have gone wrong on this trip, did. To tell this story, I should probably start from the beginning.

Several months ago, I tried to convince my boyfriend to run a half marathon with me, but he declined. So when a friend mentioned she would be going to Myrtle Beach to run a half with a friend who lived down in North Carolina, I jumped at the chance to go. And so we began planning our days off from work, our flights there and back and our hotel, much to the dismay of my boyfriend and my parents who declared this trip a waste of money as there are other half marathon closer to Philadelphia. I should have known.

We soon learned that the friend, who we would be meeting down there, had asked her mom and sister to come down for the race, but since they live nearby, the four of us (me, my friend, and her friend’s mom and sister) booked the flights and hotel rooms. I started training for the race and as it quickly approached. I learned training in the Winter is not the most enjoyable thing to do, but I had to because I was paying all this money to go to Myrtle Beach. I couldn’t back out even if I wanted to.

There was a threat of snow for the day before we were schedule to fly to Myrtle Beach. The amount predicted increased from a few inches to over a foot. We began to get nervous our flight would be canceled, but never thought it actually would. The snow came and we were pounded with over a foot, which meant my friend and I couldn’t drive to the airport the next day as both of our cars can’t handle snow well.

Eventually we learned that our 7am flight had been canceled. Our layover (which we didn’t know we had until that day) was in Michigan, a mere 7-hour drive. Long story short, we were stuck with only a few options: drive, try and get another flight, take a train or forget the whole trip. The sister and the mom spent the rest of the night on the phone and my friend and I learned that they had decided to get us a flight out of Norfolk, VA, a 6-hour drive from us and about halfway to Myrtle Beach. Despite the fact that the roads were barely plowed, we were picked up around 7am, and then rented a car to drive down. The rental company, who will remain unnamed, was so backed up as 7 of their employees called out that morning, that we waited for a half hour to get a car. We were told the information would be added into the system later in the day as that took too much time with only a few workers. We didn’t think anything of it.

Since we left Philadelphia around 8am, that gave us exactly six and half hours to drive to Norfolk, drop off the car, get through security and make our flight. Over the course of the next five and half hours, we ran out of windshield wiper fluid (which when it snows and the salt flies up, makes it impossible to see and therefore drive) and the one store we stopped at was out of the fluid. We used my full water bottle to refill the empty wiper fluid. We switched drivers once from the mom to the sister, who proceeded to drive 90 MPH for most of the way. Then we hit traffic -twice- and we thought we were done for.

Everything seemed fine after the traffic in Northern Virginia until the car told us we were only 10 miles from an empty tank and riding on the Chesapeake Bay Bridge, not the smartest thing to do but the sister refused to stop. As the gas went down, she kept going and driving at very fast speeds. She eventually stopped and put in $4 just to be able to make it to the drop off at the airport. When we finally got to the drop off, we did the quick checkout and ran for the airport. Thank God this was a small airport or we would not have been able to get through security and check-in as quickly as we did.

We made our flight and flew into Georgia and then hopped on a little “Puddle Jumper” to Myrtle Beach, where we learned they were calling for snow the day before the race.

It would be the first time in 10 years it snowed in Myrtle Beach. Of course it would. At this point we didn’t think it could get any worse, but it did.

Because of the impending snow, the race director decided the day before the race to push back the start from 6:30am to 7:00am. As the night went on, it began snowing, lightly at first and it wasn’t sticking. A decision for the race was to be made at 5:00pm, and then that was pushed back to 10:00pm. Finally at the end of the 10 O’clock news the anchor announced that the city decided to cancel the race because of the snow.

This was the worst news. Everything we went through up to this point to get down there was in vain. Still, we didn’t want to waste all of our training efforts so decided to still run the 13.1-mile course at 7:00 am. We began a little late but started near the planned start line and tried to follow the course. There were tons of runners out on the course. I felt proud that we were still out there, but sad I wouldn’t receive my medal I had worked so hard for.

I ran alone for the majority of the run and turned around at the spot my friends and I had agreed on, but I never saw them. I got back and was picked up by the rest of our party who informed me that several people were wearing medals. I ran down the finishing chute and no one was there. We drove around for a while looking for the other two and for those medals with no luck. We drove back near the hotel and found the other two. Then we drove back to the finish to see if there were any medals there, and there were. So we all ran down the chute together and got our medals. I felt like I really accomplished something, even though the time wasn’t official. I had a great time that day. Despite the snow that was the cause of all our cancellations and the interesting trip down, I had a good time and I’m happy I was there.

Lauren A. Grant graduated from Albright College in 2008 with a B.A. in Communications. She is interested in many different aspects of communications including writing, editing, design and layout, public relations, as well as photography and website building. Lauren recently picked up bicycling and is a volunteer for the marketing initiative of the Tour de Cure bike race for the Philadelphia area. After her first half-marathon in February, she will try to train for a triathlon. Lauren enjoys reading, running, cycling, shopping and puppies.

Burning Calories When The Gym Is The Last Place On Your Mind

By Matt Tucker

So you want to get in shape, but you would rather get a root canal than go to the gym. You already ran the rat race all day at work and the last thing you want to do is feel like you are spinning a hamster wheel by jogging on the treadmill. If listening to Kenny G on repeat for five hours straight sounds more exciting than exercising for 20 minutes then you need to continue reading.

I have heard hundreds of excuses why people don’t exercise. I understand. It is hard to get motivated. Let me ask you this: what would you say if I told you that it is possible to have fun AND burn calories at the same time? It can be done.

Whether you despise the gym or you just want to mix up your workout routine, check out ProLong Magazine’s list of Alternative Fitness Ideas:

Stay Young at Heart; Play Like a Kid Again: For fun, fitness, and to meet new people, join an adult recreation league. You quickly forget you are exercising when running around on the playing field with your friends. Leagues like Sports Monster offer exciting sports like Ultimate Frisbee, Dodgeball, Soccer, Flag Football, Volleyball, and Broom Ball.

Put On Your Dancing Shoes: You’ve spent enough time on the couch watching Dancing With The Stars. It’s time to get up and dance. Sign up for a swing class or simply go to the club and get your groove on.

Walk the Dog: Fenced in backyards make dog owners lazy. Don’t just open the door and let Fido out to do his business. Taking your dog for a long walk in the evening is a great way to unwind and burn some calories while bonding with your pup.

Explore Your City: There is no better way to see a city’s nooks and crannies than taking a walking tour. Lace up some comfortable shoes and start exploring. You never know what you may find along the way.

Rock Climbing: Get your adrenaline pumping and challenge yourself. Indoor rock climbing is an excellent full-body workout, a perfect evening activity to break up a long week, and a great date idea. Rock on.

Build a Snowman: Remember how much you used to love snow days as a kid? Next time it snows, grab your friends and get outside. Make a snowman, build a fort, and have a snowball fight. Then grab your sled and feel the burn when you hike back to the top of the hill.

Kick It Old School: Fight off the pounds by signing up for martial arts class and give your love handles a roundhouse kick to the face.

Boatload of Fun: Rent a canoe or kayak and spend the afternoon paddling around the lake. Laughing burns calories. Add more laughs to boating by wearing eye patches and talking like a pirate.

Sex: Enough said.

Finish Your Chores: Yard and house work can be quite the workout. Keep the tractor in the shed and mow the lawn with a push mower. Shovel snow. Rake leaves. Chop Wood. Garden. Vacuum. Your house will look great and so will you.

Hand-Eye Coordination: Give your fingers a workout and log onto ProLong Magazine often to check out all of the awesome content that we have on the website for your viewing pleasure.

Share your Alternative Fitness Ideas by commenting below!

Overcome Grief By Strengthening Your Heart Chakra

By Alicia Parks

It’s been nearly a decade since I broke up with my boyfriend. Well, actually it’s been more like 8 months, but it’s certainly felt like an eternity. As time continues to pass and the wounds struggle to heal I’m becoming impatient with how long it’s taking to just get over it already! Is there a cure for a broken heart – other than time?

Strengthening Heart Chakras

There are the temporary fixes: ice cream, drinks with friends, a shopping spree (be it electronics or clothes), more drinks, more ice cream, and the random cute rebound. Or, the less than classy approach: angrily cutting up the pictures, burning gift and mementos into a roaring bonfire hoping the smoke will cloud the present and blur the past.

Then today in yoga, the instructor focused on the heart chakra. We moved through a series of heart openers to create space in the heart center: space to give and receive love. By my third back bend I had lost it. I gave in and let the tears flow. I felt a sudden moment of peace for the first time in months.

The heart chakra is the center of our harmony. When this energy point is balanced we feel loved and able to give love more freely. When this energy is imbalanced we feel closed off to love. The body can actually physically begin to draw more inward to close off and protect the heart center when this energy is low. However, when this energy point is balanced the heart center will open and the sternum will lift, shoulders will draw back thus allowing the energy to flow more openly.

Chakras are seven energy points within the body from the tail bone to the crown of the head. Each point is a spinning wheel of energy and depending if the energy is low, high or balanced, the spinning wheel will either be low and small, or increasingly fast and large.

The first chakra resonates at the base of the spine and is the color red. This is the center for being grounded. The second is the center for nourishment and is housed near the genitals below the navel. Its color is orange. Next is the yellow energy wheel in the solar plexus and the center for intention. The heart center is a green color. Above that is the throat chakra which is blue in color and where we find expression. The third-eye point , insight, is purple in color or depending on text could be a light blue color. Finally, the crown chakra-believed by some to be a white or clear energy or a purple color is where enlightenment, wisdom or higher spiritual knowledge is housed.

Since chakra energy is simply about finding balance, when our heart chakra is suffering from heart-ache, loss, grief or a recent breakup, perhaps focusing on charging this energy could be an alternative to time. Though many of us seek quick fixes to pain or inconvenience, a lesson in patience could be welcomed relief.

After a series of yoga classes in which I continued to focus more on the heart center through spine-strengthening sequences like cobra, locust and floor-bow to heart openers like camel and backbends I was able to let more and more go each time. Though I still have some healing to do, I believe very much that I gained a huge edge on my path to healing my heart. We may never fully understand why some relationships work and some don’t but at least there’s another option to healing.

Heart Openers

There are several beautiful options in yoga for opening the heart center. It’s simply a matter of leading with the heart, strengthening the core and spine and releasing tension hidden in the neck and shoulders. The simplest way to open the heart is proper posture-ensuring that shoulders are drawn away from the ears and down the back while pulling the naval to the spine (engaging the core).

In a standing series, taking a slight backbend while in Tadasana (Mountain Pose) is a simple and gentle option. Backbends are an effective way to open the heart as well as bring a bounty of energy into the body (which is why heart openers are best served in the morning and not before bed).

My breakthrough heart opener was in Urdhva Dhanurasana (wheel) and my continuous challenging heart opener is Ustrasana (Camel). It’s important to ensure the body is properly warmed up before engaging in heart openers since these poses require good core and spine strength. Opening the hips first (with poses such as Eka Pada Rajakasana (Pigeon)) will allow a more gentle and deeper benefit from heart openers. Other options include Dhanurasana (Bow Pose), Setu Bandha Sarvangasana (Bridge Pose), Bitilasana (Cow Pose), Matsyasana (Fish Pose), Salambhasana (Locust Pose), Bhujangasana (Cobra Pose) and even Urdva Mukha Svanasana (Upward Facing Dog).

For a gentle sequence after waking I recommend beginning with a few Sun Salutations starting with Balasana (Child’s Pose) moving on to Cat-Cow movement and on to plank pose. From there draw back to Audo Mukha Svanasana (Downward Facing Dog). Take a few deep breaths through the nose and slowly arrive to Uttanasana (forward fold). Slowing arrive to Tadasana (Mountain Pose) and take a gentle back bend. Release to Uttanasana then back to Tadasana with a back bend and flow through this a few times. From Uttanasana step back to high plank pose again and then release all the way to the ground on the belly. Inhale into Bhujangasana (Cobra Pose). Exhale to release and then inhale into Salambhasana (Locust Pose). Exhale to release and flow through these two poses a few more times. Take time between each movement and then release back Balasana (Child’s Pose) to focus on the breath and the energy in the heart chakra. Come back to Cat-Cow movement and then come to standing on knees. Close the sequence with a long, slow flow into Ustrasana (Camel) pose. Take up to six full inhalations and exhalations before letting go and slowly find a seat with eyes closed. Absorb the energy created and released around the heart center. Acknowledge any emotions that may have come up and know that which no longer serves no longer has a hold on the heart center.

“Learn, grow, live… And then write about it!” Alicia started her path to wellness and environmental leadership at Wild Oats, following college graduation with a degree in journalism. Her passion for natural living, environment, and wellness set the foundation for a future with Aveda where she is currently a marketing manager and manages the yoga program for staff and students. She is a certified yoga instructor and received her training through Core Power. Her favorite pose is handstand, though she is still working on mastering it. Her writing is a continuous practice, much like yoga, and began when she published her first book at age 12 called, “What Mothers and Fathers Do Best.” She is a proud mother of a 6-year-old boy, Tyler, the source for her inspiration to live in the moment-be mindful-be gracious and flow. Tyler is currently publishing one book a week, his latest being the “ABC of Animals.”

Read Alicia’s other article, “Getting Back to the Yoga Mat“.

Lauren A. Grant

So it’s a little under a month till my first half marathon! I’m getting very nervous and while I’ve been training, I still have a fear that I will be unable to complete the 13.1 mile run. I’m trying to stay positive but this isn’t easy, but at least it benefits a good cause!

In addition to this race, I’ve also signed myself up for a 40-mile bike ride to benefit the American Diabetes Association in May and will be signing up for the 10-mile Broad Street Run which benefits the American Cancer Society scheduled for May as well. I really enjoy participating in things that not only benefit a great cause but also benefit me physically. As I get older, I realize the importance of donating to charities that could one day help them cure cancer, diabetes, or something else. Donating and raising money for a good cause allows for you to help others in ways you may not have realized. Participating in the 3-day Breast Cancer Walk shows survivors that they aren’t alone in the fight gainst the disease. Charity events bring people together for a common cause, it helps people to feel like they belong to something bigger than themselves. These events are rewarding for all who participate and I highly recommend it!

There are plenty of races that benefit a variety of causes this year, make sure to sign up for one that supports a cause close to your heart.

Lauren A. Grant graduated from Albright College in 2008 with a B.A. in Communications. She is interested in many different aspects of communications including writing, editing, design and layout, public relations, as well as photography and website building. Lauren recently picked up bicycling and is a volunteer for the marketing initiative of the Tour de Cure bike race for the Philadelphia area. After her first half-marathon in February, she will try to train for a triathlon. Lauren enjoys reading, running, cycling, shopping and puppies.

If you like this blog enter your email address now to join our email mailing list.

Ten Ways To Overcome Your Fear of The Gym

By Matt Tucker

The gym (and its mirrors, spandex, and sweaty skin) can certainly be an intimidating place for those that are already self-conscious about their bodies. Nonetheless, you are paying the hefty monthly membership fee for a reason: to get fit. Don’t just shrink your wallet; get over your fear and embarrassment and start shrinking your waistline too.

Several people recently told me that they don’t go to their gym because they are scared or embarrassed. One friend said, “I need to lose ten pounds before I can work out at my gym.”

Ten Ways to Overcome Fear and Embarrassment at the Gym

1. Remind yourself why you are there: You signed up to lose 20 pounds before your wedding, look better naked, lose that stubborn baby weight, or help lower your cholesterol. When driving (or better yet – biking) to the gym, remind yourself why you are going there in the first place. What prompted you to join the gym?

2. Power in numbers: Workout with a friend. Meet your buddy at the gym so you have someone to talk to. It is always nice to have a familiar face in an uncomfortable place. Plus, you will be less likely to skip a session when someone is meeting you there.

3. Everyone is there for the same reason: Even the fittest people at the gym were beginners at one point. Your target weight may be months away, but the important thing is that you are taking the first step to achieving your goal.

4. Less staring eyes: If you are convinced that everyone is staring at your while you workout then avoid going when the gym is crowded. Ask a gym employee when are the busiest times of the day. When is your gym least crowded?

5. Rock out: Make a playlist with your favorite songs and listen to your mp3 player while you workout. Get lost in the music and forget about your embarrassment. Just try not to sing out loud when you are on the treadmill. It usually draws more attention. Occasional air guitar is fine.

6. DON’T compare yourself to others: Be realistic. If you are a 43 year old mother of two, don’t compare your thighs to the 19 year old college track and field star’s legs. However, if you are intrigued by a person’s rock-hard calves, don’t be afraid to ask what exercises they do. How else would you know that they go hiking three days a week outside the gym?

7. DO compare yourself to yourself: Ask a trainer at your gym to help you track your progress with measurements and regular body fat assessments. Better yet, how do your jeans fit? Are you less winded when you walk up a flight of stairs? Notice small improvements and write them down.

8. Stay Classy: Check out a group class designed for beginners. You will probably see other people just like you. If the pace is right, jump in and sign up.  Consider a yoga class.  Read Alicia Parks article “Getting Back To The Yoga Mat”. 

9. Money doesn’t buy happiness: But it does buy some really cool workout clothes that you can wear with confidence. Spandex pants and over-sized T-shirts aren’t the most flattering. Invest in a few new items that make you smile when you look in the mirror. Check out www.lucy.com for excellent women’s yoga, running, and fitness activewear.

10. Forget about it: Fear of embarrassment is usually worse than embarrassment itself. The first few trips to the gym may be tough, but the fear will wear off quickly. Chances are the fear will vanish after a few workouts. Just know that each potentially embarrassing workout is moving you one step closer to your goal.

What have you done to feel more comfortable when working out?

More articles by Matt Tucker

Burn More Calories By “Sweating” The Small Stuff

Your Fitness Program’s Worst Enemy

Get Out Of The Rut And Back Into Your Favorite Jeans

New Years Resolutions Are A Waste Of Time

 

By Lora Erickson, B.S,CES, CPT

www.blonderunner.com

Many runners will tell you that the half marathon is the perfect race distance. It’s long enough for a challenge, but short enough to allow a much quicker recovery than completing a full marathon.  However, half marathons take more preparation time than a 5K or 10K, so it is important to keep some things in mind when you are training for one. 

Take time to get in shape: It is not wise to enter a race out of shape, and let’s face it, you can really hurt yourself.  Running a race unprepared is rarely enjoyable and might prove to be a downright horrible experience souring your feelings towards ever doing one again.  To avoid this, take the time to get in shape so it will be a great experience that you will want to repeat again.    

Training correctly for a half marathon usually takes a number of months; so you can properly build your mileage gradually over time to prevent injury.  You’ll find that the average program takes 3 to 5 months to complete even when starting it in pretty good shape (running about 15 miles a week consistently).

Prevent injury with the 10% rule: Follow the standard rule increasing 10% of your mileage each week and taking an easy week every three weeks.  Allow enough weeks to run one or two long runs consisting of 14 or 15 miles each.  This way you will go into the race confident that you can complete the distance.  Make sure to incorporate speed work, cross training and strengthening exercises into your routine to keep you strong and injury free.     

Train for the race route terrain:  Nearly all races have the race route available in advance for you to review and adapt your training.  Are there some considerable hills?  If so, you will want to add hill repeats into your training plan.  Will you be running on loose gravel, a trail, sand, grass or mostly pavement?  Most likely there will be a variety of terrain; practice on various surfaces. This may also effect what shoes you race and train with.  You may need to consider altitude differences and add in some high altitude training sessions.

Create a race plan or strategy:  Too often runners go into races with no plan in place; no race strategy.  Even if you are not out to win it, you should still have a plan.  The plan should include pace variables, and a re-hydration/glucose strategy.  Plan out how much water and electrolyte fluid you need to consume at each water stop.  Study the map and learn where the water stops will be and what type of carbohydrate sources may be offered.  Then practice with the same brand at the same intervals to see how your body tolerates it. Nothing is worse than having to stop and go to the
restroom in the middle of a race.  Having a plan can also help prevent you for “running out of gas” or “hitting the wall.” 

Run your own race:  In college, my coaches would often tell me to run my own race, which means to go the pace that I have trained for and not get caught up in the “race,” starting out too fast. It’s important to know your pace and stick to it, follow a plan. 

By varying your terrain and taking the time to train properly you will find that your half marathon experience will prove to be much more enjoyable.   

Lora Erickson is a competitive runner and triathlete with over 24 years of experience.  As one of Colorado’s top distance runners, she was heavily recruited by various colleges throughout the US. She graduated from Utah State University where she was honored as an all-conference runner.   She is the owner of Blonde Runner Health LLC  in Bountiful, Utah where she currently resides with her husband and four children and has been coaching since 1996.  She has a true passion for health promotion and welcomes questions and comments. Contact her directly at lora@blonderunner.com or visit www.blonderunner.com for more information on services available.

Guidelines to finding your flow, again

By Alicia Parks

Yoga is everywhere these days. It has arrived and is moving beyond its Paparazzi-like intrigue into an accepted part of our western society. Yoga has transcended time, culture and spirituality. It offers numerous benefits including creating flexibility and strength, decreasing stress, healthy weight management, increasing immunity, and connecting mind and body. Knowing yoga offers all these results, why have so many of us not tried yoga? More so, why have many of us drifted away from our mat?

It’s been said many times by almost every instructor from whom I’ve taken a class (and I have uttered the words myself), “the hardest part of your yoga practice is getting to your mat.”

The key word here being “practice.” Yoga is a practice. As an instructor, I have new arrivals in my class each week and I find myself constantly reminding the newcomers to remember that yoga is a journey. There will never be perfection, there is always growth. And this is a hard concept for many of us to grasp. Yoga does require an investment of time and energy. It requires work and dedication. This is a lot to ask of ourselves in an already demanding world.

In health and fitness the leading edge is faster results with least effort. We’ve even decreased the 8-minutes abs infomercial to 6-minutes abs or less. It’s a wonder how many obscure expectations have been brought to the mat by newcomers. Having expectation is setting up one for disappointment.

Because yoga is a practice, the first class is not a fair representation of all the benefits yoga has to offer. These gifts are received over time. Many may not come back to the mat because expectations were not met. As a newcomer to yoga there’s a lot to be accomplished in one class. As a regular yoga practitioner there is still much to accomplish as well. Yoga creates a flow and connection between the mind and body, between balance and proper posture, between alignment and breath and between Dhristi (focus) and meditation. (This is also known as the 8-Limbs of Yoga by Patanjali).*

My first time on my mat, I was lost—a half-step behind the cadence of the class and I did not stop looking around the room with deep concern about what everyone else was doing and how I looked. I didn’t know child’s pose (Balasana) from Warrior II (Virabradasan II). My mind was racing to understand Sanskrit and the English translation all the while getting into the pose (asana) finding balance and then trying to remember to breathe.

At the end of class I rolled up my mat, dazed and confused, but not discouraged. There was a residual feeling that I haven’t experienced after an aerobics class or running on the treadmill or lifting weights.

Intrigued by this feeling, I returned to my mat again. And again. And again. Each time I gained a better understanding of the postures, breath and flow. Over time my mind and body began to connect and communicate. I worried less and less about how I looked, what others were doing, and didn’t have to think so hard about what posture is what and where I was going next. I began to find my flow – my reasons for returning to my mat again and again.

And then I realized that never in my history of break ups and new relationships with my fitness regime have I ever completed an exercise with a final resting pose – a few mere moments to collect my breath, my energy and bring my mind and body together. In yoga this is called Savasana – the final pose in which one can absorb the benefits of his practice. I have yet to see anyone at a gym relax into Savasana after 30 minutes of cardio exercise. (In Savasana one is lying face up, eyes closed, legs and arms spread out).

I believe Savasana to be a powerful force in generating inspiration deep within our minds and bodies to get to our mats. The bliss I experienced in my “ah-ha” moment (of why I come to yoga) didn’t happen in my first class or overnight. It took weeks of practicing. It was a journey and still is. My reason for getting to my mat is my own and it was a discovery in time.

Reasons why we don’t get to our mat are endless and become easy ways to persuade our egos: too tired, too much to do, I’ll go tomorrow, I’m not flexible, I don’t know how, or I didn’t like my first yoga class. It’s easy to come up with reasons not to go to yoga but there are a few simple guidelines that may help squash those excuses.

Bannish Your Excuses With These Simple Guidelines:

1. Keep an open mind and remove expectation. Don’t anticipate the same feeling after your first class to be like that of a first great date. Try first to just focus on moving the body, getting your foundation. Then over time you’ll hone-in on flow, breath and meditation.

2. Give it more than one class. It will take time to learn the postures and flow. Be kind to yourself and allow a learning curve. Try to take a class at least once or twice a week. If you space out one class a month, the growth will happen but at a much slower, more difficult pace.

3. Try not to think too much. The mat is a great place to let go of the constant chatter in the mind.

4. Remember to breathe.

5. Yoga is not a religion. It’s simply a connection to the self. You control your own thoughts and beliefs. Some instructors may offer suggestions, thoughts, quotes or even a mantra but you have the power to choose to be open to it or not.

6. Accept that this is a practice, not perfection. The ego is running the show most of the time during this first class because it’s “protecting” you from failure. This also creates an illusion of your experience because it wasn’t your true expression (and thus another layer has been removed – that of the ego – a topic to consider later in one’s yoga journey).

7. Do not establish routine. I’m still finding my flow and because I understand and have accepted that yoga is a practice to connect my mind and body (yoga in Sanskrit means union with the self) and come to mat each day knowing that my practice will be completely different each time. This intrigues me to know that even if the sequence is the same, what I bring to my mat is different.

8. Journal after class – get deep and just write what freely comes to mind after class, or stay on the surface and just jot down a few comments about how you feel after class. After a few sessions, read through your journal and maybe you’ll find your own “ah-ha” moment for why you will return to your mat.

More important than guidelines is the simple fact that in yoga, one can “own” his own practice. You create the rules, the focus and can gain what you want from class and then hopefully carry that practice off the mat and into the world. When the excuses start to surface again, the true power of yoga is when the reasons not to get on the mat lose the fight against the infinite reasons to get back on the mat.

*Yoga On and Off the Mat

The 8 Limbs of Yoga by Patanjali

Patanjali, author of the Yoga Sutras, and creator of the 8-Limbed Path has deeply influenced and helped shaped the continued growth of yoga. His influence dates back over 2,000 years when he led a school of his own. His teachings still echo in yoga studies today.

The 8-Limbs of yoga are the disciplines one studies while practicing on the mat (and off). They are inward and outward observances of the self, an explanation of what is really going on deep in our mind, bodies and souls while we flow. It’s the breath, the posture, the flow, the balance, the moving meditation.

The first limb is the Yamas, outward moral restraints. Second is the Niyamas, inward moral restraints. Each of these breaks down into sub-catagories:

Yamas consist of Ahimsa (non-violence), Satya (truth), Asteya (non-stealing), Brachmacharya (moderation), Aparigraha (non-hoarding).

Niyamas include Santosha (contentment), Tapas (discipline), Isvara-Pranidhana (devotion), Saucha (purity), and Svadhyaya (self-study).

Following the Yamas and Niyamas is Asana (posture), Pranayama (breath), Pratyahara (turning inward), Dharana (concentration), Dhyana (meditation), and Samadhi (union with self).

When moving through a sequence many of the 8-Limbs are obvious: the asana is the pose, the breath is the energy that moves the body, the concentration to move from one posture to the next, the meditation or union with self when the mind is calm and quiet. What is not as obvious are the Yamas and Niyamas. This is really where we take our practice off the mat and into our personal lives, into our relationships, into our work places. Yoga then becomes a practice of being truthful, being content, practicing moderation, and so on.

When I was going through teacher training, one of my yoga instructors had us do a homework assignment involving the Yamas and Niyama. Each day we would pick a Yama or Niyama to focus on for that day. We began by meditating for a few minutes with the particular word in mind (for example, I chose Satya -Truth. I would inhale Satya and then exhale Truth). At the end of each day we would journal for a few minutes. The key was to observe and become more mindful of how focusing on the word could affect our lives-without making drastic changes, like quitting our jobs. Just observe. Try this on your own as well. See what comes up and become a witness of your life. Then reflect on the journal entries to find connections, similarities or opportunities.

“Learn, grow, live… And then write about it!” Alicia started her path to wellness and environmental leadership at Wild Oats, following college graduation with a degree in journalism. Her passion for natural living, environment, and wellness set the foundation for a future with Aveda where she is currently a marketing manager and manages the yoga program for staff and students. She is a certified yoga instructor and received her training through Core Power. Her favorite pose is handstand, though she is still working on mastering it. Her writing is a continuous practice, much like yoga, and began when she published her first book at age 12 called, “What Mothers and Fathers Do Best.” She is a proud mother of a 6-year-old boy, Tyler, the source for her inspiration to live in the moment-be mindful-be gracious and flow. Tyler is currently publishing one book a week, his latest being the “ABC of Animals.”

by Kyle Funk

It’s almost November and while most of my cycling buddies are right in the thick of cross season I sometimes struggle with a major lack of motivation. The days are getting shorter and the air is cooler. The couch looks better than ever and I begin to develop visions of Italian hoagies, porters and IPA. I lie around for weeks and go out for a ride here and there. The hair on the legs slowly grows back and eventually, I get to a place where I feel terrible and start complaining to my wife. (Which I’m sure she loves to hear.)

A lack of exercise combined with cravings for hoagies and beer don’t sit well together. So what can one do when faced with such obstacles? Stop complaining; get off your ass and exercise!

I find that writing down some goals and creating a training plan helps me get through the winter months of riding the trainer and the rollers. I’m new to the racing scene and don’t have a good grasp on the annual races, so I usually plan to peak for the Livestrong Challenge down in Philly. With a date set sometime in August I can at least get something down on paper and edit it as more info becomes available for upcoming races. The training plan will officially begin in January so during the months of October, November and December I typically just try and maintain my personal fitness.

I’ll usually avoid any kind of set schedule and exercise at least 4 days per week when I can. Over the past few weeks I’ve gone to the gym once a week and mainly focused on my legs with leg presses, leg extensions, leg curls and step-ups to get myself acclimated again to weightlifting. At home the exercise has consisted of a couple of trainer rides (mainly endurance type workouts with some spin-ups) with at least one day of getting out on the road for a good 2 to 3 hours which usually includes some good climbs of at least 2 miles or so.  I throw in some good P90X core workouts and that’s about it. If you haven’t tried P90X yet, I highly recommend it! The core and ab ripper portion of that workout are awesome. It’s one of those cry for mommy workouts that gives you a warm fuzzy feeling.

So with all that being said and the thousands of calories burned it clearly justifies the visions of hoagies and beer becoming a reality.  It’s 5 o’clock somewhere, isn’t it?

Kyle is a simple man in his early 30’s, married with a young son.  He has always been an athlete, and over the past few years has developed a passion for cycling which has led to more of a focus on overall health and well being.  In addition to cycling and all the healthy stuff, Kyle also enjoys hanging with the guys, college football and drinking beer.

by Matt Tucker

I like the big picture. At the end of the day, the big picture is most important. Still, I think the little things are what make it so great. I like people with an outstanding attention to detail. Maybe it is because I pride myself on paying close attention to the little things. (I have been known to proofread and edit other people’s grocery lists for no reason other than the fact that ‘broccoli’ was misspelled. I know, it is borderline OCD, and I’m fine with that).

I think it is the spices and herbs that turn a meal from good to great. It is the fine, hand-carved woodworking and stained glass that make European cathedrals so glorious. It can be a comedian’s subtle facial gesture that determines if an audience is laughing hysterically or hearing crickets. A well timed, nicely written greeting card can revive a relationship, help land a job, or seal a business deal. No one will argue that the attention to detail – a focus on the little things – can make a huge difference in business, relationships, art, cooking, and sometimes even grocery lists. But what about fitness?

Little things make a huge difference with fitness and athletics too. Professional cyclists and their coaches meticulously monitor heart rate, lactic threshold, and power output. Bike manufacturers go through unbelievably great lengths to make a cyclist’s rig lighter, more aerodynamic, and more efficient. All of these details combine to paint the big picture – winning or losing. In some cases, even a second, gram, or watt can decide if a cyclist is standing on the podium or not.

Sure, it makes sense that a professional athlete monitors as much as possible including nutrition, training, power, etc. They have a lot at stake. It’s their job. How about the rest of us? Most of us don’t have the means to monitor our power output and lactic threshold. That’s fine. We do have the means to monitor what we eat and how much we exercise. Still, one of the biggest factors that determines a person’s weight is a very subtle, yet extremely important characteristic.

Researchers from the Mayo Clinic in Rochester, Minnesota reported in 2005 that “non-exercise activity thermogenesis” is more important than formal exercise in determining who is lean and who is obese. They did this by attaching motion sensors to twenty people (ten who were lean and ten who were overweight) for ten straight days.

James Levine, M.D., the Mayo Clinic endocrinologist that lead the study, explains that the calories that people burn in their everyday activities are far, far more important in obesity than they previously imagined. The data from the sensors showed that an obese persons sit, on average, 150 minutes more each day than their naturally lean counterparts. This means obese people burn 350 fewer calories a day than do lean people.

People who are naturally compelled to stand, walk, pace, and fidget, rather than sit down, are burning more calories everyday. All of the small movements create a slow burn throughout the day.

Does this mean that people who sit still and don’t fidget are destined to be obese? They are certainly at a disadvantage, but a person can still create their own fate. What this means is that they are going to have to work a bit harder to find ways to burn more calories to keep up with their leaner, fidgety friends. For some this could mean spending more time on the treadmill. Or as the study shows, it could mean making a conscious effort to move around as much as possible.

Here are a few ideas to help a naturally sedentary person start moving:

• Pace or walk around the block while talking on your cell phone.
• Watch where you sit. Avoid the couch at all costs. Sit on the floor when watching TV. Sit on an exercise ball when at your desk. In both cases, you will constantly shift your weight to stay comfortable.
• Clean the house. A 135 pound woman can burn 113 calories doing general house cleaning for a half hour. Raking the leaves for the same time will burn another 130.
• If you have multiple bathrooms in your house, walk to the farthest one when you have to go.
• Forget the escalator, use the stairs.

Want more info about how small things can have a big impact? Check out my article, “Your Fitness Program’s Worst Enemy.”