My Rest Theory Was Proven

So after my Friday rest day and my stellar P90X performance on Saturday morning, I further proved my theory today. I had so much energy after my work-out yesterday that I decided to take a nice hike in the slippery snow. I’m not sure if it was the hike or the half a dozen near falls, back twisting, legs flying incidents that had me sore this morning, but I woke up feeling very unmotivated. Add to that the fact that we went out dancing last night where I ate lots of sinful, unhealthy foods and danced until I was worn out.

This morning was the Cardio routine and this is usually one of my favorites, mostly because it’s the shortest of all the P90X routines. Not that I’m a slacker, I just don’t like carving out an hour of my precious weekend day. Well, Cardio starts with a quick 10-minute yoga warm up and I barely made it through. My arms were so tired the Warrior 1s felt like an eternity and the chaterungas, my God I could barely squeak them out. I am usually very strong with those as I call myself the ‘push up girl.’ Normally my strong suit, but today I was doggin’ it. No extra hikes for me today. Just proves my theory about how yesterday’s activities can cause a significant impact on today’s workouts.

The Importance of Rest Day

Yesterday was the first P90X Rest Day that I actually really rested. I almost always take the rest night off from P90, but I usually still do a lunch time work out. But yesterday I was too busy preparing my next yoga lesson (on paper) and I decided that it would be OK to do nothing all day. After all, I deserve a day of rest. And it was nice.

Then this morning I tackled my third Core Synergistics. Not that any of them were particularly challenging (including the first week), but today I could really feel a difference. I could tell that my body had more strength and energy. I bounced around with my heart rate averaging 150 the entire time, barely breathing heavy. I was actually having fun and the hour flew by. I just had to stop and wonder if it was the resting the day before that made me feel so good. I think I'm going to continue to deem Fridays complete rest days. I really don't think I'm doing myself any favors by working out every day. Your body really does need to recover.

God I love Fridays!

Early Observations from Year 3 of P90X

I’m just about finished with the second week of P90X and once again, I sailed through it. The only observation (besides me thinking that it’s too easy) that I made was how impatient I’m becoming watching the videos. I guess all of Tony’s humorous banter was fun the first time around, but now I find myself yelling at the TV screen, “Shut up and get busy already!” Now that I’m wearing a heart rate monitor I find myself fidgeting and jumping around during his way too long bantering between sets. In that amount of time my heart rate will recover unless I jump around. It just frustrates me.

And on Monday I performed a little test. Shoulders & Arms is one of the easiest and most straightforward routines to follow without the video so I thought I would give it a go on my own. I had my handy dandy little work-out sheet and I went to town. I went from one set right to the next without much, if any, downtime in between. My heart rate was up and pumping the entire time and, get this, the entire work-out took me exactly 34 minutes instead of the one hour the video would have taken. Now if I could just figure out how to perform Legs & Back on my own. Or better yet, Tony puts out some new videos for P90X grads that don’t need all the yapping. I’ve said this before . . . the hardest part of P90X (for me) is the time commitment. I am determined to find a way to get the same benefits, but in less time.

Acacia Rocks

I just love Acacia . . . everything about them. I love their beautiful catalogs and I find that I covet them like my favorite (yoga) magazines. I can't bring myself to throw them away. I keep them nearby and look at them over and over. Just looking at all their lovely products makes me happy.

But now I have a new reason to love them. Their web site just rocks. They recently started (or maybe it hasn't been recently, but I recently discovered) their daily work-outs. They put a new work out on their site every day and they are absolutely free to anyone that visits the site. These workouts are professional, diverse, and a surprise as to what you're going to get on any given day. These guys are just top notch. Thanks Acacia for offering such wonderful things to the fitness community.

Check out the workouts here.

Something Must Be Wrong

OK, something must be wrong. Why is it that I'm breezing through the start of my third season of P90X? I got through Core Synergistics, Cardio, Shoulders & Arms, and now the most dreaded . . . Yoga, without batting an eyelash. I haven't been sore at all and so far, I feel great. I'm just trying to figure out why.

I'm most excited about getting through the yoga routine. This is the yoga that previously nearly broke me. Made me break down and rethink my goal of becoming a yoga instructor. Made me actually hate yoga! I considered it the hardest, most grueling of the P90X workouts and here I was tonight strolling through it calmly and easily. I guess this regular and focused yoga is doing wonders for me–in so many aspects of my life. I'm thrilled.

The only thing that upsets me tonight is the fact that I can't track my heart rate during yoga. I had my chest strap on tonight and got completely distracted at the start of my routine with the constant licking of my fingers trying to wet the sensors. What a PITA that is. Why is it necessary to wet the sensors? Well, it doesn't even matter because I will NEVER get the darn heart rate monitor to work for yoga. It read a steady even ZERO for the entire course of the routine, despite the fact that my heart was pumping hard. It just irritates me that I need to be on the brink of sweating in order to get a reading. I am going to invest in a strapless monitor and see how that goes. Stay tuned.

Yoga Keeping Me Fit

And on the subject of yoga keeping me fit . . . I just got a heart rate monitor and have been using it during my P90X work-outs. I never tracked my heart rate before and I’m still new to the numbers. I’m not quite sure what is high, low, normal, etc., but what I do know is that I maintained an average heart rate (during Core and Cardio) of about 150. And during the yoga warm up of Cardio (when the darn heart rate monitor was actually working) my heart rate was approximately 115-120 – not that far off from my higher intensity cardio workout. I was amazed by this. I just wish my heart rate monitor worked better during yoga. Seems I need to be near sweating in order for it to register and that’s hard for me to do during yoga. Actually, that's hard for me to do period. I wish I could get an accurate reading of calories burned during yoga versus calories burned during the cardio work-out. I think the results would surprise many people. What I know for sure if that my regular yoga sessions are the reason that I’m breezing through my 3rd year of P90X. Thank you yoga!!!!

The Start of P90X Season III

This weekend began my third season of P90X. But wait a minute, I must state one small disclaimer . . . I’m not 100% committed to doing the entire grueling 90 days straight like I have for the past 2 years. I decided to take a more laid back approach this year. The truth is that the visible difference in my pre-P90X and post-P90X body is hardly detectable (certainly not detectable with my clothes on). And since I don’t spend too much time parading around naked, my motivation to ‘get more ripped’ is dwindling. I just need to get into biking shape, increase my strength, and get my lungs back. So I’ll take it as far as I need to get back to my comfort zone in strength and endurance.

Now, with that said, I truly cannot believe what I discovered after the first weekend under my belt. I distinctly remember my most sore day in the past was caused by Core Synergistics. I had a terribly sore butt and that was the worst of the entire P90X experience. The first year was, of course, the worst. Last year I was sore, but less sore than the year before. And here I am on my third year (2 years older, mind you) and I wasn’t really sore at all. How can that be? I totally breezed through both Core Synergistics and Cardio (yes, I’m doing the Lean version to start). I was just stunned at how easy it was to to get through the workouts and how 'un-sore' I was after the fact. The only things I’ve been doing lately for exercise are playing with my Wii Active and doing yoga. It’s GOT to be the yoga keeping me on shape.

Rock Goes Zen

I just stumbled across a web site selling meditation CDs, but they are the most unique, and quite frankly, the coolest meditation CDs that I ever heard. They have taken modern popular rock songs and turned them into gentle relaxing mixes. I just loved this concept so much that I had to instantly buy one. It was a hard choice as to which one to buy since they offered my all time favorite band (The Police) on one of the albums. Strangely, and surprisingly, I opted for a different album because it had more songs that I liked. I just can’t wait for the CD to arrive. For sure it will be the background music to my next yoga class.

Take a look at the site here.

Get a Free One Year Subscription to Fitness Magazine

I stumbled across this amazing deal this morning from Buy.com. They are offering their customers a free subscription to Fitness magazine. I'm not quite sure how they will know if you are a customer or not, but it's worth a try at scoring yourself a free subscription. The one thing I noticed in filling out the form is that it requires you to fill out your job title and your company name. But give it a shot. Here's the link: https://www.mercurymagazines.com/pr1/169/16908?sssdmh=dm5.164370

Great Deal on Natural Health Magazine

Grab a deal on another one of my favorite magazines! Today only (Feb. 4) you can get a full year subscription to Natural Health magazine for only $5.39. This deal is good for both new subscriptions as well as renewals. If you are interested in natural foods, crafts, outdoor sports, organic gardening and holistic health Natural Health is just for you! Natural Health will help you create a healthy lifestyle in your home and your office.

Click on this link to be taken to the deal.

February YogaDudes Desktop Calendar

In honor of Valentine's Day our February desktop calendar features a pair of elephants doing their own version of Partner Yoga. How sweet. To make it your desktop wallpaper, just click on the image above and a larger image will open in a new window. Right click on that larger image and choose "Set As Background" from the menu list.

YogaDudes Gets a Face Lift

I just realized that this almost has a double meaning. Not only did I get my first facial chemical peel last week, improving the appearance of my skin and face, but the YogaDudes web site under went a complete overhaul. It was time a fresh new, cleaner, simpler look. Let me present, the new www.YogaDudes.com:

Mission Accomplished

I’ve been waiting for this day for a long time . . . the day that I can say my first experience teaching yoga is behind me. I guess I saw this as an initiation; sort of like using clip-in pedals for the first time. You know you’re gonna forget to un-clip and tumble during that maiden voyage and you just can’t wait to get it over with. Once you take that digger you know you’re officially an experienced ‘clip in’ biker and you can now ride with more confidence. That worked nicely on a bike anyway. I have no problem being comfortable and having lots of confidence on a bike. Hopefully some of this theory will spill over to my yoga mat.

I’m happy to report that my first class went well. I didn’t break anybody and so far I’ve heard some positive feedback. That’s a huge plus. I have to say it was more of a challenge than I expected. When I prepared for my final exam for my teaching certification I needed to prepare a one-hour class that would be appropriate for 35 – 45 year old yogis. When I did my research to see what that would entail, I decided to abandon the book and just do what I wanted to do. Luckily I didn’t lose any points for it. Actually, I scored a 96. But the bad part is that I didn’t pay much attention to what is appropriate for different ages or fitness levels. I didn’t think I would actually get a real teaching gig and I wanted to build a routine that I, myself, would enjoy doing. Well, now I regret not taking my studies more seriously.

I’ve always been in yoga for the sport of it. I enjoy challenging myself and pushing myself to the limits. I know very little about taking it easy and that is exactly what I need to do with this class. How can doing EASY yoga be so HARD for me? Oh boy, I have a lot of work and research to do. I’m out of my element. I make a better boot camp leader than gentle yoga instructor. Pray for my students . . .

This Saturday is Yoga Day USA

Did you know that Saturday, January 23 is Yoga Day USA. On this day thousands of people across the country will come together for a history-making celebration where yogis, novices, couch potatoes and triathletes, young, old and everyone in between join together to stretch mind, body and spirit through the practice of yoga. In the spirit of karma yoga, or service to others, all Yoga Day USA classes and workshops are free — or nearly free. The brainchild of the Yoga Alliance, this powerful annual event is held in yoga studios, parks, beaches and private homes throughout the US. To find an event near you click here.

Unfortunately there are no events near me. Actually, there is no anything near me – one of the drawbacks to living in the boonies. But that’s OK. I have declared Saturday as my official ‘at home yoga day.’ I am resolving myself to coming up with my very first yoga class. On Saturday I’ll have only 3 days and counting to my first ever class. I’ve been told that my class attendance sheet is already over 18 students. Gulp. Deep breathes. I’m going to do fine . . . because I am a yoga instructor. Must keep reminding myself of that fact. I am a yoga instructor . . .

Great Deal on Yoga Journal Magazine Subscription

For one day only (today, January 14th) you can get a one-year subscription to Yoga Journal magazine for just $5.29. This is good for both new subscriptions as well as renewals. Just click on the link below to be taken directly to the page where you can make your purchase. Don't let this great deal pass you by.

Get Yoga Journal for just $5.29

This is Good News

I wish I could say that I’ve been diligently working on building my beginner’s yoga class for my upcoming teacher stint. I’ve been trying so hard at not letting myself get all stressed out about my first ever teaching job that my total avoidance of the subject is really paying off. I haven’t been stressed at all. Too bad my first class is still rapidly approaching whether I’ve been stressing about it or not. Unfortunately ignoring the fact is not making it go away. I know I should be excited and looking forward to teaching. After all, it took a lot of effort to get my certification . . . but the truth is that I’m terrified to teach and I’m almost regretting accepting the position. I always look forward to challenges in my life, but I also always question my decisions. Life would be so much easier if I wasn’t so eager to face a challenge.

Anyway, to avoid the stress of building my first routine I’ve been happily playing with my new Wii. I just love it. The Wii Fit is simply a ball and I swear using that balance board is going to improve my yoga postures. It certainly does add a new twist to have each pose measured for balance and accuracy. I am very happy to announce that I almost always score “Yoga Trainer” on each posture. So that counts for preparing for my class, right? It helped to build some much needed confidence, that is for sure. I’m wondering if any new yoga instructors walk into their first class with confidence? Is it just me that worries that maybe I’m not ready to take the next step? Is it just me that worries my students will get hurt, or lost, or even worse – be bored? Please tell me that I’m not alone with these feelings of insecurity.

YogaDudes January Desktop Calendar

A pretty and peaceful deer to ring in the New Year. Click on the image above to bring up the larger file.

Starting Off the New Year Right

In addition to my usual resolutions of taking my vitamins and drinking more water, I decided that I will try to eat at least one item from this list (below) of the healthiest foods. Each one helps the body in different ways. Perhaps I will make a game out of it and see how many items from this list I can get in me each day. Why not set your own challenge? It's a game that you just can't lose.

• Apricots - Beta-carotene helps prevent free-radical damage and protect the eyes. may also help ward off some cancers, especially of the skin.
• Avocados - Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber.
• Raspberries - Ellagic acid, which helps stall cancer-cell growth. These berries
• Cantaloupe - Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium which helps lower blood pressure.
• Cranberry Juice - Helps fight bladder infections by preventing harmful bacteria from growing.
• Tomato - Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily.
• Raisins - These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on.
• Figs - A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention.
• Lemons/Limes - Limonene, furocoumarins and vitamin C, all of which help prevent cancer.
• Onions - Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer.
• Artichokes - Contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol.
• Ginger - Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins.
• Broccoli - Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene.
• Spinach - Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging.
• Bok Choy (Chinese cabbage) - Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis.
• Squash (Butternut, Pumpkin, Acorn) - Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer.
• Garlic - The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer.
• Wheat Germ - A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E.
• Lentils - Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup.
• Peanuts - Studies show that peanuts or other nuts (which contain mostly unsaturated "good" fat) can lower your heart-disease risk by over 20 percent.
• Pinto Beans - A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects.
• Yogurt - Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones.
• Skim Milk - Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too.
• Shellfish (Clams, Mussels) - Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium.
• Salmon - Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease.

This is Embarrassing

Should I admit this? Not sure it will help boost my credentials as a fitness expert, but here goes . . . I got the Wii for Christmas . . . (yes, I'm a little behind the times.) and after playing with it for a couple of hours over the weekend I'm completely sore . . . from the Wii!!! This is terrible. What a slap of reality. I boxed my heart out and won all matches with knock-outs, played several sets of tennis, and threw as many 94 mile-an-hour pitches as I could. Who knew it was actual 'real' exercise? I'm just completely disgusted by the fact that I'm sore. I also got the Wii Fit and balance board and I am positively terrified to try the yoga poses. Here I am all proud of myself for being a certified yoga instructor. I fear what the Wii will tell me when it comes to my balance and postures. All I know so far is that it's time to start up P90X again and whip my butt (and more importantly by back) into fighting shape.

YogaDudes Holiday Desktop Wallpaper

Our monthly desktop wallpaper features a holiday greeting rather than a calendar. If you would like to download the full size image to use as your desktop wallpaper, just click on the image above and a larger image will open in a new window. Right click on that larger image and choose "Set As Background" from the menu list.