Free February Desktop Calendar

I just love this one! It features my yogi buddy Sandy Foster, of yoga bliss photo posing at Big Bend National Park in Texas. This is to remind us that we will be getting just a little more sunshine per day as we make our way through the long winter. If you want to make this image your desktop background just click either on the image above or click on this link. A new window will appear with a much larger graphic. Once the bigger graphic appears, just right-click on it and "save as desktop."

Fitness Motivation Gadget

Just what I need . . . another gadget to fuel my obsessive and compulsive desire to work out. I've been searching for some sort of activity monitor for a while now. After extensive research I finally decided that I wanted a Jawbone Get Up band, and don't you know, I had to pick the one product that is not currently available. It seems like it's been months since I joined their mailing list and requested info on the next availability, but so far, nothing.

In the meantime I settled for a very simple and inexpensive pedometer. I like the fact that it's very light, it clips to the top of my pants, and slips right into my pants pocket. I never even realize it's there all day long. The gadget is smart enough to know when the days change and it automatically resets your steps to zero each morning. When you initially set it up you enter your height, weight and you can change your stride. There was some complicated math involved, but I cheated and just walked around my house while counting steps and I adjusted the stride number up or down until it most closely matched my actual number of steps. Once you set it up there's basically nothing to ever worry about or fiddle with again. Just clip it on in the morning and forget about it. Every once in a while I pull it out and take a look at my progress.

There are just a couple of buttons on the front of the device which let you cycle through some stats. It shows your recent history so you can look back and see how many steps you walked yesterday, and the day before, etc. The other button lets you cycle through today's stats: how many miles, how many calories, etc. Of course, I should mention a little footnote here. That calorie count is NOT how many calories you actually burnt in the day. It's not recording your heart rate so if you're doing yoga, or lifting weights, or doing anything other than taking steps, it's not being recorded. You must keep that in mind when seeing the low calorie count number.

Your daily goal is an ambitious 10,000 steps per day and once you reach that goal a little animated person cheers for you in the display. Silly, I know, but strangely motivating to have a goal. I've been wearing this thing for one week and so far it has motivated me to go for a hike when I normally wouldn't have . . . because I just wanted to increase my stats. It was certainly worth the tiny investment of $10.

One Painful Week

This past week has been one painful ordeal, but I have to admit . . . I loved every minute of it. There is no question that I'm addicted to exercising and the fact that I'm falling back into a work-out routine  just thrills me. The more sore I get, the happier I am and let me tell you, I was pretty happy this past week. I managed to get to the gym to lift weights 3 days out of the week. I'm starting off slow with much less weight and reps than I was doing a year ago, but that's OK. My trainer keeps telling me that my body will bounce back in just two weeks. I kept thinking he was nuts, but now I'm not so sure. It's only been a week and I can't believe how different I feel. After lifting on Monday I could barely raise my arms over my head by Tuesday night. By Wednesday night just shivering from the cold shot pain throughout my entire upper body. But I persisted. I did my Brazilian Butt Lift videos every evening and alternated between lifting weights and doing short sprints of abs + sculpting during the afternoons. I already could feel more strength coming back by Friday's lifting session and I woke up today (Saturday) completely pain free. In just one week my body is accepting the extra work load and is happily complying. I can't wait to see what next week brings.

The way I see it, I have 5 months to train for my birthday.  That will be the day that I pose for more photos (to compare to my inspiration pictures taken after P90S 3.5 years ago.) And my birthday will also be my push-up goal. I have always been able to do my age in consecutive pushups. I even attained this last year (one month after hurting my neck). But now it's a different story. I can barely do 10 pushups and that makes me want to cry. I'll have a long way to go to accomplish my goal by July, all the while making sure I don't re-injure my neck and shoulder. It will be a fine balance between being smart and being stubborn and hopefully I can pull it off. So at the end of this week I'll take the measly 10 count on the push-ups, and just hope that the number will increase with every week.

Starting From Scratch

Several months ago I got sucked into a blog called Fit2Fat2Fit.  It's the journey of a guy who let himself fall out of shape only to work to get back into shape. He is a professional personal trainer and would always have clients tell them, "You don't understand what it's like. You've been fit your whole life." These people felt that this buff and fit trainer just couldn't relate to their problems of being overweight and out of shape, and their struggle with trying to lose the weight. And there is some big validity to this. How could he really relate to their struggles? The only way to understand how something feels it to put yourself in those same exact shoes. And as a result this guy spent several months purposefully letting himself get, not only completely out of shape, but he also went out of his way to practice a terrible diet and gain tons of weight. Boy, that is work dedication!

This month it dawned on me that I'm sort of in the same position, not by choice mind you. I've blogged in the past about my misery of having a neck injury and how it's completely put me out of commission for the past 6 months. I haven't been able to ride a bike, lift weights, or worse yet, do any yoga and as a result I've fallen into the worse shape of the past 2 decades. Actually, aside from those 4 years in college I don't ever remember being out of shape and it's killing me that I totally lost all my strength.

But the good news is that I'm ready to start trying. This week marks my first attempts at working out again. Although P90X is out of the question for this year (for fear of blowing it and re-injuring myself) I am starting to lift weights again. I am trying really hard not to focus on the numbers. I look at the light weights that used to be my warm-up and now I struggle to do my regular sets with them. I have to put the numbers out of my head and just focus on the end result - getting my strength back. I'm in a gym and I now know what it feels like for folks that are trying to get into shape for the first time. I haven't attempted a yoga class yet, but when I do I will experience what my students must have felt going through my classes for the past couple of years. I found it so hard to build "beginner" classes. Everything felt so easy to me. How could I relate to what it felt like for the people attending my class that weren't at the same fitness level? Now I'm in those shoes and boy will I struggle. Maybe I should build some new classes now - real beginner ones.

I think all-in-all this is a good experience - to know what it feels like to start from scratch. I have to admit, it's no picnic, but it can be done. I WILL get back to where I was. It may take me twice as long, but I will get there. I have a picture of myself taken on my 40th birthday (after my first completion of P90X) and that picture will serve as my inspiration. I'm hoping to take more pictures on my next birthday (in July) and compare the pictures. The pressure is on!

Test Drive Some Free Online Yoga Classes

I recently discovered a new website (well, new to me anyway). It's called Learn It Live (www.learnitlive.com) and it offers face to face, live and interactive learning through multi-way video-conferencing. Instructors are experts, and the courses are custom tailored. They offer a wide variety of classes including business, language, technology and of course, health & wellness.

I love that you don’t have to travel to get to class and can do them right at home. It seems to me that signing up and committing to a time and day makes it more 'real' than just streaming a random video. Looks like they offer a wide variety of classes, and the cost of the paid classes is substantially less than going to a studio. It's definitely worth a try. I already signed up for an upcoming class and look forward to checking it out.

During the month of January, Learn It Live is offering free health and wellness classes - see all classes at www.wellness.learnitlive.com. In addition to that, they have agreed to give one lucky YogaDudes follower a free 60 minute one-on-one, private health/wellness class. All you have to do is leave a comment either here on this blog or on our Facebook page. One winner will be chosen on Wednesday, January 25th. (If you leave a comment on this blog, please make sure to include an email address so we can contact you.)

Free Yoga Music To Share

I ran across a cool project from a Vancouver BC Canada based musician named Surya Devi. She has recently created a 60 minute yoga mix tape of original music hosted by Brooklyn's Dj Chela. If you would like to check out this music you can download a free copy here: www.mantrasforthemasses.com. The site requires you to give them your email address and after submitting your email you will receive a download link for the entire 10 track CD. I'm listening to it now and it's very good. Don't miss out. Check it out today. And thank you Surya Devi for sharing with the yoga community!

Doing Yoga at Home is a Snap

Today's article comes to us courtesy of the Dahn Yoga team.

Getting fit. Staying flexible. Toning your muscles. Relaxing. Shrugging off stress. If you're like many Americans, you find it almost impossible to make time for these activities between your responsibilities at work and in your house. However, it is quite possible to stay healthy and active at home, all while carving a little "you time" out of each day. The key is Dahn Yoga.

This ancient mind-body regimen has been used for centuries as a way to center oneself and redirect the flow of energy throughout the body. Does that sound like something you'd enjoy?

It should. Most Americans are so stressed out that they can hardly remember what it's like to feel anything else. Consider some numbers put out by the Washington Post, which were collected by the American Psychological Association (APA) and the American Institute of Stress:

• More than half of all U.S. adults - 54 percent - say that they are concerned about their levels of stress and anxiety.
• Perhaps unsurprisingly, 62 percent said that work has a major impact on how tense they are, and 73 percent pointed to money as a prime stressor.
• According to the APA, more teens and young adults are feeling the squeeze of stress than ever before.

For harried parents, wrung-out caretakers and workaholic professionals, the situation is hardly any different. But while some experts might recommend using expensive treatments like therapy sessions, gym memberships or even prescription medications to ease away stress, there may be a simpler way.
By trying Dahn Yoga in the comfort of your own home, you can see for yourself just how soothing and life-affirming the mind-body system really is.

Just how does yoga reduce stress? Well, it's about more than simply sitting, stretching and emptying your head. Rather, yoga is a multifaceted program that facilitates the reconnection of your body and mind.

As the Mayo Clinic describes it, "with its quiet, precise movements, yoga draws your focus away from your busy, chaotic day and toward calm as you move your body through poses that require balance and concentration."

Try this simple Dahn Yoga technique at home as a way to unburden yourself of a full day's worth of stress:

1. Stand with your feet shoulder-width apart.
2. Take a few minutes to breathe slowly and deeply. Try to feel the energy pulsing into and out of your lungs.
3. Cup your hands and hold them at waist level.
4. Now, rhythmically tap your belly just beneath and to either side of the navel. Be gentle!

With luck, just a few minutes of this technique will have you feeling loose, limber and lighter than air. Dahn Yoga is one of the largest yoga and tai chi companies in the world with its own unique style and brand of yoga. Dahn Yoga is rooted in the rich history of an ancient Asian mind-body practice, Sun Do, and in the wisdom of the Chun Bu Kyung.

Free January Desktop Calender

We are starting off the new year right . . . a day early on the monthly desktop calenders. Hopefully this is a good indication of what the year ahead will be like - organized! If you would like to make this winter scene your desktop background, you can click on this link to download the bigger version of the graphic. A new window will appear with a much larger graphic. Once the bigger graphic appears, just right-click on it and "save as desktop."

Yoga for Yankees

A friend of mine sent this video to me and I just couldn't resist sharing it. If you live in New England it will be especially funny . . .

Win a Free Copy of Downward Dog Upward Fog

Back in September I read and reviewed this delightful book. Now I’m looking at the book sitting on my desk and I’m thinking that I should share it with another yogi that would surely enjoy it. If you would like that lucky yogi to be you, just leave me a comment here on the blog, or on our Facebook page. We will pick one winner on Friday, December 23 and the book will be mailed the following week.

Here’s the description of the book (borrowed from Amazon).
Lorna Crawford has a great boyfriend, longtime friends, and a well-paying job as special-events coordinator at a premium ice-cream manufacturer. But, out of sorts and filled with self-doubt, the 33 year old soon realizes that what she really wants is to stay on the spiritual path she keeps diving off of. Lorna jump-starts her efforts at a silent yoga retreat. But after returning from the mountain, she quickly loses her connection in the face of scheming coworkers, judgmental girlfriends, and, especially, her overly critical mother. Lorna also wrestles over her future with her boyfriend, a hot guy who takes her to the hottest places, but who can’t discern a meditation cushion from a toad stool. Reading spiritual books and visiting a channeler and energy healer move Lorna forward, but her confusion remains. Lorna’s seeking is put to the ultimate test when personal tragedy strikes. Will she come to truly understand that living spiritually has little to do with how you pretzel yourself on the yoga mat (although she gets plenty good at that), and everything to do with embracing the twists in everyday life? "An inspirational gem that will appeal to introspective, evolving women"--ForeWord Reviews "A lighthearted novel about a woman who just can't seem to stay on the spiritual path, something most of us can relate to"--Yoga Journal Buzz Blog “How delicious to find a novel for women who find spirituality every bit as enticing as fashion. The characters in Meryl Davids Landau’s page-turner aren’t the only ones uplifted here—the reader gets a dose of inspiration along with a mesmerizing story."--Victoria Moran, author of Creating a Charmed Life

Great Shoulder Stretching Tip

I can't believe that in all my years of fitness, and especially the last several months of neck and shoulder pain, I never learned this stretching tip. I'm not quite sure which of the Brazilian Butt Lift videos it appeared in, but I think it was at the end of the Sculpt work-out and it went something like this . . .

Everybody knows the stretch where you take one arm (let's say your right arm) and you stretch it across your chest. You normally take your left arm and bend it up so that your right elbow rests at the 90 degree bend in your left arm. Then you use this left arm to slightly pull back to increase the stretch in your right shoulder. But, did you ever hear the tip to lower your right shoulder before pulling with your left arm. It makes all the difference. I'm still stunned at the fact that I never knew about this subtle, but so important addition to the stretch. Try it yourself and see the difference between just pulling your arm without making a note of the shoulder you are trying to stretch, and then do it again, this time making sure that you lower that shoulder as much as you can before the stretch.

And the Winner Is . . .

Congratulations to Brad from Illinois. He is the lucky winner of 3 months of streaming yoga and fitness classes at Gaiam TV. Brad we will be contacting you shortly with your login information. Thanks for leaving a comment.

Please stay tuned for another give-away later this week . . .

Are You a Yoga Girl?

Remember the 'Yoga Girl' video that went viral a few weeks ago? Well, some real world yoga girls from LA are out with their own take. I found it very inspiring, not only the cool yoga routine moves, but also the video itself. One of these days I'll make my own yoga video . . .

Brazilian Butt Lift Review

I just completed my first week of the Brazilian Butt Lift. The week went by really fast and although I found some of the routines challenging, I haven't been all that sore. I should probably note that I've been soaking in a hot tub just about every night and I think that makes a big difference.

First I'm going to state the things that I don't like about the series.

• My biggest issue with it is that I bought it under the impression that the workouts were only 35 minutes each. And technically most of them are. What they didn't make very clear in the infomercial is that you are required to do two per day - except on the day that you do the Sculpt video, which is 50 minutes. My biggest problem with P90X was the time commitment. It was a minimum of an hour a day and that is just hard to squeeze in every day for 90 straight days. This seemed much more manageable, but when it comes right down to it, it's really not.
• I can't seem to get over the fact that the (slightly annoying) guy that leads the video constantly refers to your butt as your "boom boom." I don't know why, but it's driving me crazy. He also is stuck on one little phrase that, after only one week, is starting to grate on me. He says, "Don't settle for less" constantly. Uuuugh
• The audio in general is a bit challenging. The music is a little too loud for the voice over and the guy is hard to understand. When doing the floor work I'm not always looking at the screen and it almost feels like he's mumbling. I can't quite understand what he's saying in many areas.
•  So far I had two technical issues with one of the DVDs. I'm not sure if it's my player or not, but since all the issues are occurring with one disc I'm thinking it's the disc. Yesterday I couldn't get to one of the two exercises on the menu, and today I had to watch the one video that worked in Spanish. The good point on this is that I was able to follow the cardio routine without hearing the words. OK, I do know a few Spanish numbers and the word "rapido," but overall I was relying solely on the visuals. After doing the routine only once or twice before it was no problem so none of the steps are very complicated which is a big plus.

Now for the good points

• The customer service at Beach Body was superb. I chatted with them last night about my technical issue and they put a brand new disc in the mail right away.
• As stated above the moves are not complicated and after doing the routines once you catch right on. I should note that it's not totally easy (or even possible) to move like the Spanish girls on the video. You really need to have some Latin in your blood to get your hips and shoulders to move like that. Mine don't seem to be wired right and I can't even imagine how ridiculous I look. But it's fun. Period.
•  I thought all the videos would focus solely on the rear end, but they include a good mix of total body conditioning. Your arms, legs, and abs are working too. In fact there's a complete separate 20 minute ab workout, just like P90X.

Some other things worth mentioning

• Unlike P90X, the cardio routines are totally dependent on the amount of effort you exert. It's quite possible to get through them without doing all that much. That is not the case with P90X. Even if you only give it 50% of your all, just performing the required tasks is a big undertaking. These moves are all pretty easy and without really giving it some ummph, you're not going to get much out of them.
• The sculpting work that requires the bands or the weights, however, are very good. When I read the instructions that told me during the first week I was supposed to perform these work-outs "without equipment" I thought, "Why bother? What a waste of time." Well, I was wrong. Without the bands or the weights my muscles were burning and tears were welling up. I can honestly say I'm not looking forward to adding that 'equipment.' Yikes
• The hardest part of this series (for me) is that you are working muscles that you simply don't normally work. With P90X you work the typical muscles that get used in most athletics and every day activities. I've been training for the past decade with my husband . . . in a gym, on a bike, in a kayak . . . my major muscles are well equip to take on the challenges of the P90X exercises. But these exercises are a whole different story. I'm using butt muscles that I never knew existed and certainly never work out. No matter if I started in fairly good shape or not I don't think I would have had a prayer at breezing through this series of videos.

Bottom line is that my legs already feel firmer and more toned after just one week. Since I really don't have to make a huge difference in my overall physical dimensions I'm not sure that I will continue to follow the program to the T, by the book, and in the super neurotic, anal retentive, Type A personality way that I followed P90X. I have no doubt that if you do indeed follow the program, you will get the desired results.

The Year Without P90X

2012 should have been my fifth consecutive year completing the P90X program. It has become my Winter routine that always gets me excited about the New Year. I usually dive right in and within a month I feel great. I'm whipped into shape, I'm strong, and I'm "ready to go" as Tony Horton likes to say. But unfortunately, this will be the year without P90X and I wasn't sure how to cope. The terrible neck injury that caused me to lose an entire year of biking, lifting, and yoga is continuing to plaque me. I still can't do any real push-ups (my all-time favorite exercise) and there's simply no way I could get through a single P90X work-out in this pathetic condition.

I moped around and sulked for a good 5 months. I got weaker and weaker and more and more depressed until I thought I would lose my mind. What's a yogi to do? Even meditating over this dilemma proved difficult due to the uncomfortable sitting position. Finally my doc said that I can start doing some cardio - still no lifting or yoga, but I got the green light for cardio. Now I just needed to figure out where to start.

Enter Beach Body . . . yes, the same folks that offer P90X. This is a little bit embarrassing, but I got sucked into the infomercial advertising the "Brazilian Butt Lift." I can't believe I just admitted that. Normally I would fly by any such silly infomercial, but it was a weak moment and it looked like fun.

I was so excited to start it that I didn't wait for New Years. I'm 4 days into the program and so far I love it. As with P90X it encourages you to take Before and After photo, along with measurements, but I never bother. My before and afters are never very impressive because not much changes. I really don't know how I manage to 'look' like I'm in shape when I'm clearly not. Hey, I'm not complaining, but all my changes are in how my body feels not how it looks. I just want to get back to having nice hard muscles. The most important test they recommend you take is the "pencil test." My husband thought I needed to see if I could break the pencil with my butt cheeks, but fortunately all you need to do is place the pencil under one cheek and see if the pencil stays or falls down. If your rear end is too big there is likely a crease between the buttocks and the top of the leg in which the pencil would stay. The goal of the program is to get to the point where the pencil falls. I passed the test and my pencil did indeed fall. I'm getting off to a good start.

And for the first time in my life, I'm starting off at baseline. This is such a new experience for me. I am so accustomed to breezing through most fitness videos. I just never had a concept of how hard it can be to get into shape, when you're not already in shape. Does that make any sense? It reminds me of a personal trainer that allowed himself to go from totally ripped to 150 pounds overweight just so he could put himself into the shoes of his clients. He always heard, "You don't understand how hard it is to lose weight. You've never been fat. How could you relate?" Those are valid points and I too had no idea how challenging some simple workouts can be. When I used to teach my beginners yoga class I made the easiest classes I could dream up, but still they were too challenging for the class. How could I know what folks could or couldn't do if it all felt too easy for me? Well, now I know! My super simple yoga routines would just about kill me know. I'm weeping as I type . . .

So I'll be reviewing these Brazilian Butt Lifts videos from an entirely new perspective. I am now representing the average woman. I am sadly no longer the super fit guru that I once was. I'm not entirely giving up hope on getting back there some day and I gotta start somewhere, so let's see how my butt progresses. Please stay tuned to some reviews of this program.

Who Wants 3 Months of Free Streaming Yoga Classes?

Just a reminder that Gaiam is sponsoring a promotion and YogaDudes will be giving away a 3 month free membership to GaimTV. Imagine hundreds of awesome yoga classes right in your living room, for FREE! Who doesn't love free? And who wouldn't love the convenience of quality yoga training without fighting traffic and burning gas? So much to gain with so little effort. All you need to do is leave a comment either on this blog or on our Facebook wall. One winner will be picked on Friday, December 16th. Don't delay. Leave a comment right now (and if it's on the blog, please be sure we have a way to contact you.)

Free Streaming Yoga + Fitness Classes

I'm very excited about this new find. One of my favorite companies, Gaiam, has recently launched something called Gaiam TV and it looks amazing. In addition to classes from top yogis like, Rodney, Seane Corne, Shiva Ray, Kathryn Budig, Tommy Rosen, Kia Miller, and Suzanne Deason, they've put together an amazing collection of health, fitness and uplifting and inspirational films.  Each video… whether live, taped or acquired, is hand-selected based on the positive impact they believe it can have on mind, body or soul. If you've recently given up on Netflix, this is  a true no-brainer. And even if you do already subscribe to another streaming service, membership to this wonderful resource is just $9.95/month. That's less than the cost of one yoga class for a whole month of unlimited access to over 2,000 high quality videos. They offer a 10 day free trial so check it out here today. But wait, there's more . . .  as a special offer for YogaDudes fans, they agreed to give away a 3 month free membership to one lucky yogi. All you need to do is leave a comment either on this blog or on our Facebook wall. One winner will be picked on Friday, December 16th. Don't delay. Leave a comment right now (and if it's on the blog, please be sure we have a way to contact you.)

In the event that you don't want to chance it, here's an idea . . . put a subscription on your Holiday Wish List. Subscriptions can be bought in 3, 6, or 12 month bundles at a pre-paid price. Santa can't go wrong with a gift like that!

Do It Yourself Enlightment

This is just too cute not to share . . .

The Perfect Yogi Stocking Stuffer

Can you imagine a cuter gift to find in your Christmas stocking this year? Why not brighten a fellow yogi's holiday? And be sure to grab an extra to adorn your own tree with this adorable porcelain YogaDudes ornament. The ornament can be purchased online here.

December Desktop Calendar

If you would like to add some festive holiday cheer to your desktop, you can click on this link to download the bigger version of the graphic. A new window will appear with a much larger graphic. Once the bigger graphic appears, just right-click on it and "save as desktop."

The Best Foods for Good Looks and Good Health

You need more than just lotions and potions (as my husband likes to call all the things I slather on my body) to keep yourself looking your best. It's not enough to fight aging from the outside. Good nutrition is the pillar of every kind of healthy lifestyle and what you put inside your body has a big impact.

With so many studies being reported it can be hard to keep track of what we should be eating. To simplify things, here's a can't-go-wrong shopping list of beneficial foods to ensure a healthy and youthful you.

1. Tomatoes. Organic tomatoes are loaded with lycopene, a powerful antioxidant shown to help fight illnesses of all stripes. They're also loaded with vitamins C and A, and if you believe Dr. Oz, they could be as good or better than açai and goji, those trendy, expensive antioxidants you couldn’t stop hearing about for a few years.
2. Green tea. In a nutshell, people who drink green tea have about a dozen health advantages over people who do not—from cancer prevention to longevity to gentler skin aging—thanks to its antioxidant polyphenols.
3. Broccoli. This is the item on the list you'd be best off learning to love if you don't already, because its nutrition profile beats out all other veggies according to a Harvard University study. It has well-documented anti-inflammatory effects, which can help with everything from eye health and arthritis to heart disease and sun damage. Eat it a couple of nights a week if you can.
4. Salmon. You obviously want to be careful about sourcing when it comes to any fish choice, but the short version is, wild Alaskan is a good bet. Salmon is loaded with anti-inflammatory omega 3s, healthy fats, and vitamin B12. Bonus side effect: Glowing skin.
5. Extra virgin olive oil. It’s gotta be EV: Eat it for heart-disease prevention, cancer prevention, its cholesterol-lowering good fats, its antioxidants, and because it’s completely and utterly delicious and frankly, a good olive oil tastes better than butter.
6. Dark leafy greens.Yes, they can be bitter and less than exciting at first, but they are loaded with vitamins and iron and can be snuck into meals easily (omelets, pasta, salads, etc.). Prepared the same way as the broccoli suggestion takes five minutes and is super tasty with eggs for breakfast.
7. Walnuts. These are packed with good fats (the monounsaturated kind), which is great for heart health, lowering cholesterol, boosting brain function, and reducing inflammation. You don't need many of these to reap the benefits, though.
8. Blueberries. What gives these guys a leg up on other fruit is the fact that they're super low in calories and very high in vitamin C, fiber, vitamin E, and other brain-boosting nutrients. A Tufts University study found that when they evaluated 60 other fruits and veggies for their antioxidant capability, the blues came out on top.
9. Dark chocolate. You should eat this because it’s delicious, and because a recent study also showed its capacity to protect skin from UV damage.
10. Avocados. It's encouraging to know that in addition to being nature's unadulterated butter, they're also loaded with cholesterol-lowering power, potassium, folate, carotenoids, vitamin E, and happiness-inducing monounsaturated fats. (guacamole counts!)

A Quiet Yogi

Lately I've been a very quiet yogi. I'm sorry that this blog has been neglected. The truth is that I haven't been practicing my yoga in months. I haven't been doing much of any form of exercise in months and not many things make me less happy. Way back in June I hurt my neck, which led to several months of agonizing pinched nerve pain. I am just about losing my mind trying to cope with this situation and the fact that I can't work out. There goes the great shape I was in. There goes my yoga teaching assignment this year. I haven't even been able to review the new work-out DVDs that I got over the Summer. It's all so depressing.

During this time I have been trying to focus on my meditation, but sadly even THAT hurts. Trying to clear my mind is just so difficult when my brain is registering pain. Seems the only form of exercise I can do these days is running so I've been trying to embrace it, despite the fact that I dislike it. Whenever I run it just makes me miss my bike, but I'm trying to forge on. I just received my racing bib for an upcoming 5 mile race on Thanksgiving Day. I'm going to run those miles and try to stay focused on being thankful that I can, at least, still run. I'm going to try really hard not to think about all the things I still can't do and truly appreciate those than I can do.

I know there's a purpose and reason this is happening to me and somewhere down the road I'm sure the lesson will make itself known. I'm hoping that it is going to make me a stronger and better person, but in the mean time I'm afraid I'm becoming a much weaker and much sadder one :-( Patience is a virtue and I gotta work on it.

YogaDudes November Desktop Calendar

Here it is already November 3rd . . . five days after Connecticut's historical October snow storm, and still we have no power. November has traditionally been the month of giving thanks, but this November it will be very easy to reflect on and give thanks for the small things in life that you wouldn't normally think twice about . . . like running water, heat, and electricity. I know I will personally be doing a happy grateful dance when, not only our electricity comes back, but more importantly our internet connection!

So we are sorry that this November calendar is late. Hopefully you are warm and safe and if you are are, be thankful. If you would like to make this graphic your computer desktop, just click on this link. A new window will appear with a much larger graphic. Once the bigger graphic appears, just right-click on it and "save as desktop."

YogaDudes October Desktop Calendar

Autumn is in the air and it's time for pumpkins, ghosts, and goblins. If you would like to get into the autumn spirit and make this graphic your computer desktop, just click on the image above to bring up a bigger graphic in a new window. Once the bigger graphic appears, just right-click on it and "save as desktop."

Downward Dog Upward Fog Review

I recently read a delightful novel called Downward Dog Upward Fog, by Meryl Davids Landau. It was such a pleasant and fun read about a young woman who turns to yoga to save her from falling down the spiraling hole of discontent. It was all too easy to identify with the lead character. I think everybody has felt the same way at some point in their life. You seem to have everything going for you, but yet you find yourself unhappy for no good reason. You get easily annoyed by the slightest little things and you just seem to look at everyone and everything with an overly critical eye. Why do we do this? Why can't we just be happy and pleasant more, and unhappy and unpleasant less? Wouldn't the world be a better place? Why does it seem like such an effort for us? It reminds me of a funny t-shirt I saw not too long ago. It said, "Pretending I'm a pleasant person is exhausting." And sometimes it's really true. It seems we have to put on an act and pretend that we like the people around us, or pretend that we are happy when we really aren't. It so sad and it seems like life would be much easier if we just truly were happy.

Well, the lead character in this book turned to yoga to help improve her mood and life. It was so refreshing to read about her initial expereince. You know how it is when you first fall in love with something . . . you feel so excited about it. You look forward to it and appreciate every minute of it. But something happens along the way and you lose your passion for it. Reading the book made me long for that excited feeling just to do a yoga rountine. I tried to think about the last time I truly looked forward to it with that same beginners anticipation. When I was studying for my teaching certificate it felt like a job. Then when I started actually teaching yoga it 'really' started to feel like a job. I lost the spark. I sometimes even lost the desire. Yoga became a physical workout that I felt obligated to do. Lately even my daily meditation has become a chore. How sad. The book made me reflect at what yoga and meditation is supposed to be all about - so much more than the physical act. Shame on me for slipping down that dark hole.

If you find yourself starting to slip, finding herself irritated at people for no good reason, or dreading getting to yoga class maybe it's time for this refreshing read. Grab yourself a copy of the book and remember back to all the reasons why you started to do yoga in the first place. Read it and go back to enjoying the entire experience of it. Take it all in and remember to be thankful for everything you have and do.


Please check out the book on amazon here.

Interview with Jason Brown, Creator of Zenyasa Yoga

Jason Brown has been a student of the contemplative and movement arts for over 30 years, and a student of yoga since 1996. In 2007, he created Zenyasa Yoga as a way to synthesize interests in Zen Buddhism, vinyasa yoga, and exercise science.

Q: Why do yoga teachers need to learn so much anatomy? How does it help their teaching?
A strong understanding of musculo-skeletal anatomy, injury awareness and kinesiology can help yoga teachers in a million different ways. We routinely ask students to take their joints to the edge of their range of motion, and sometimes toward more extreme ranges of motion. Many yoga postures can put tremendous stress on the shoulders, wrists, knees and intervertebral disc joints. So first and foremost, a strong foundation in anatomy can give teachers the knowledge required to help keep their students safe and prevent injury. But also, teachers with a strong understanding of anatomy can also “see” their students more clearly, as if with x-ray eyes, and more quickly identify the causes of misalignment within any given posture -- which muscles might be tight or weak, or just not working, or if there are skeletal issues causing the misalignment. And they can then give more meaningful verbal cues and hands-on assists, as well as potentially recommend specific postures or exercises to the student that could enable them to more effectively evolve in the posture. Understanding anatomy can also help teachers become more skillful and creative in their sequencing, especially when sequencing toward a peak posture. Or work therapeutially with clients who have specific concerns. I could go on and on.

Q: If you could give one piece of advice (about anatomy) to novice yoga teachers, what would it be?
I would tell them not to be intimidated by the study of anatomy. I think a lot of teachers get intimidated by it, perhaps because it seems like such a big subject, or because it seems too left-brained, or because in their own teacher training it came at them so fast that they just got overwhelmed. But they should give it a chance. If they take a course in anatomy that starts with the basics, gives a little bit of information each week, and builds slowly, they'll be fine. Everyone can learn anatomy, and many even come to enjoy learning it. Afterall, when you study anatomy you'll also learn a lot about your own body in the process… it's strengths and limitations, how to progress skillfully in your asana practice, and how to keep yourself healthy and safe.

Q: Based on your experience, what's the most vulnerable part of the body, during a yoga practice?
It’s super hard to pin this down to just one area, because it depends in large part on the person and what kind of practice they’re doing. The top contenders would be the wrists, shoulders, knees, lumbar spine and cervical spine. For vinyasa practitioners, the injuries that I see the most involve the wrists and shoulders.

Q: How many injuries do you think could be prevented with proper anatomy training?
I think that a lot of injuries can be prevented with mindfulness and proper anatomy training. However, it’s always possible that a student could work too aggressively within a posture, despite your advice not to. Or work unskillfully in a posture, despite your anatomically precise alignment instructions. And there is always the risk that someone could fall out of a headstand, or slip on a sweaty yoga mat. But an education in anatomy and injury prevention can go a long way toward reducing the liklihood of injury.

Q: Where can students and teachers find good anatomy training if they don't live in NYC?
Well, firstly I want to say that you don’t have to live in NYC to take the ASFYT course that I offer. The first two parts of the course can be completed via homestudy, and then if you’re able to you could fly to NYC to attend Part III during the one-week intensive that happens in June. Or if you can’t come for part III, you could just do Part I & II. I’ve had students from Sweden, Mexico, Parrot Cay, and all around the country complete the first two parts of the course, and many have come for Part III. You can learn more about the homestudy course on the website, as well as read testimonials from previous homestudy students.

Another alternative would be to see if there are other yoga or Pilates studios offering an anatomy training nearby. You could also check out your local community college, or do what I did and enroll in a massage school (which usually has a pretty strong anatomy component). There are also some great anatomy articles on Yoga Journal. My favorites are by Roger Cole, Judith Lasiter and Julie Gudemestad.

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For more infö please visit: http://www.zenyasastudio.com/Anatomy_Studies/Introduction.html

September 2011 Desktop Calendar

In an effort to spread a little wisdom from Sadhguru, my favorite mystic, here's an inspirational calendar. If you would like to make this graphic your computer desktop just click on the image above to bring up a bigger graphic in a new window. Once the bigger graphic appears, just right-click on it and "save as desktop."

Yoga Journal Magazine Subscription Deal

How would you like a one year subscription to Yoga Journal Magazine for just $4.39? What a bargain for this great magazine! This deal is valid for brand new subscriptions, as well as renewals. All you need to do is click on the link below to be taken to the place where you can purchase the subscription. But here's the catch . . . this deal is only valid today, August 31st. Don't miss it. Just click on the link below.

Click here for the Yoga Journal Magazine Deal of the Day