Happy New Year!

A new year brings new thoughts, new dreams, and renewed energy.  I was encouraged ringing in this new year, mainly due to seeing goals I had set for myself become accomplishments over the past year.  Not necessarily "New Years Resolutions" (because those are well-intentioned, but too often tend to fail), but simply personal objectives to work towards, be proud of once (if) they're achieved; fueling future efforts.

One of those aspirations was to get back to to point of being able to do a full split.  I began in the first week of January 2012, and reached that full potential (with a lot of patience and effort) in mid Summer of 2012.  Some might say that's purely a "little thing", but it is an act such as doing a full split that will bring you a lot of satisfaction, knowing that you got there because of hard work, sweat, and maybe even some tears.

I love hearing stories of peoples' roads to weight loss and becoming fit and healthy.  It's inspiring to know that you are not the only one, and that it sure can be done!  The best part is that you can make changes at any time, and reap the rewards of a lifelong commitment to taking care of your body.

In case you are feeling really sluggish and bloated from all of the recent holiday celebrations, here is a perfect little yoga detox to stretch out your limbs and loosen any tight spots.

Here's to a healthier, happier 2013!

Exercise – how to begin...

"I do yoga a minimum of three times a week.  I also do pilates or resistance training three times a week.  Even if I can only do half an hour of resistance training—dips and squats—it makes a difference."

– Miranda Kerr

Wondering how much to exercise per week?  Here are some helpful links to get you started.

How Much Should You Exercise to Lose Weight? (FitSugar)

How Much Do You Work Out? (SarahFit)

How Much Exercise You REALLY Need (Self Magazine)

Exercise tips, including stretches (FamilyDoctor)

Yoga sequence

Source: Flickr (user gorillatemple)

Have you ever done a yoga or pilates session in a heated room?  Today, I bring you a little yoga flow from the Moksha Yoga Studio in Los Angeles (with easy-to-follow steps from a yoga instructor and funny commentary from actress Judy Greer).

"Heat naturally calms the body, is therapeutic for joint pain, and oxygenates the blood!"

"In the movements, just be mindful that when you're in the heat, the muscles and ligaments are a bit more elastic, and so when you're not in a heated room, the muscles and those things take time to open up."

Watch the Downward Dog Flow below:

Labour Day Links

Source: Flickr (user sportscrazephotos)

"Studies show that quick bursts of activity, even as little as 30 or 60 seconds at a time, have real benefits in terms of calorie burning and cardiovascular conditioning," says Michele Stanten, a certified fitness instructor and author of "Walk Off Weight".

Don't lose your momentum on a holiday weekend!  Here are three Monday activity tips to keep you up to speed:

FitSugar's Learn Your Burn -- Labour Day Activities

Fit Bottomed Girls' Labour Day Workout and BBQ tips

Lifting Revolution's Quick Calorie Burning Workout & Fun Facts

Self Magazine's Easy Labour Day Fitness Fixes

Have a beautiful day!

Monday Medicine

She forgot daily exercise... Oh well, I'm sure that's what she meant by eating slowly!  Happy Birthday, Lucille Ball!

Summer Olympics London 2012

Source: Official Olympics 2012 on Instagram

Are you as excited as me about tomorrow's opening of the 2012 Summer Olympic Games in London?  I just cannot contain my anticipation!

In case you're not already pumped up enough about the Games, here are some fun links to further fuel your appetite:

Motivational Olympian Quotes from Women's Health Magazine

Sprinting Workouts to Celebrate the Games

Go for the Gold: Fitness Tips for the Everyday Olympian

A Gold Medal-Worthy Workout--Train Like Olympian Allyson Felix

Olympic-Inspired Track Workout Ideas from Shape Magazine

Where will you be watching the opening ceremony from?  I know I am wishing wishing more than ever that I could be in London right now, considering events haven't completely sold out and tickets are even being give away for free for tomorrow night!

Working out in heat & humidity

Source: SheKnows Magazine

Is it hot and humid where you live?  Then this workout from POP Pilates is just what you need!  The best part is how Cassey talks you through the entire video with her funny commentary that distracts you from the burn.  Oh, and did I mention she's working out in Australia (one of the countries I've dreamed of visiting since I was little)?!


Here are 8 safety tips from Active.com for exercising in torrid temps:

1. The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.

2. Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, "hi-tech" running shirts and shorts. They are often made from material meant to keep you cool.  

3. Sunscreen is a must. I use SPF 45 just to be safe. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.

4. Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.

5. Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules--small, simple packs of sodium and electrolytes that keep my system in check.

6. If you can, choose shaded trails or pathways that keep you out of the sun.

7. Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.

8. Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.