Calories, those devilish little things...

Did you know?

Just a tidbit of information I found most enlightening.  Is that not enough to get you working out with me?!

All-natural cramping remedies

Ladies, if you've ever felt discomfort from that oh-so-lovely time of the month, then you're probably quick to want to find relief.  Here are some wonderful natural solutions to lessen the cramps and improve your physical and mental well-being!

First, let's hit the mat for some "restorative yoga" poses to ease the pain.  These poses, from Self Magazine, will be all about gentle stretching and relaxing the troubled areas.

Seated Twist -
Sit with legs extended. Cross left leg over right, left foot flat next to right knee. Bring right heel near left hip. Put left hand on floor by left hip. Inhale, wrap right arm around left knee and twist torso to left (as shown). Hold for 10 to 15 deep breaths. Return to start. Switch sides; repeat.

Bow Pose (this is one of my favourites -- it feels amazing!) -
Lie facedown, arms at sides. Bend knees, reaching heels toward butt. Grab one foot or ankle with each hand, palms facing in. Inhale, lifting rib cage and thighs toward ceiling (as shown). Hold for five to seven deep breaths. Lower chest and knees to floor. Repeat two or three times.

Bridge Pose (I like this one too -- it's a sneaky little abs workout!) -
Lie faceup, knees bent, with feet flat and hip-width apart. Slowly press hips toward ceiling, forming a line from shoulders to knees. Keeping neck relaxed, clasp hands on floor beneath torso (as shown). Hold for 5 deep breaths, working up to 10 or 15. Release hands and lower torso to floor one vertebra at a time. Repeat three times.

Reclining Angle Pose -
Lie faceup with legs together, knees bent and feet flat on floor. Inhale, bringing soles of feet together as you lower knees to floor as far as you can. Place hands on inner thighs for help with stretch (as shown). Hold for five to seven deep breaths. Exhale, returning to start. Repeat three times.

Modified Cobra Pose (excellent for the entire back, especially the lower lumbar region after doing abdominal work!) -
Lie facedown with elbows bent and close to body, palms down. Inhale, simultaneously lifting chest and left leg until left foot is about 12 inches off floor (as shown). Exhale, lowering chest and leg to start position. Repeat with right leg for one rep. Do three to five reps.

Crocodile Pose -
Lie facedown with forehead resting on stacked hands. Keeping upper body and butt relaxed, exhale as you pull belly button in and up off floor (as shown). Hold for two counts; inhale as you release belly back to floor and repeat for one rep. (If you experience discomfort in your lower back, place a rolled-up towel or pillow under ankles.) Do three reps.

Child's Pose -
Start on all fours, knees under hips, hands under shoulders. Exhale, slowly sitting back on heels as you bend at hips and round back to rest chest on thighs and forehead on floor. Draw arms back along floor to side of thighs, palms up (as shown). Hold for 20 slow, deep breaths.

Next, let's check out the following items that just might already be in your kitchen:

• Herbal tea.  Fill a generous cuppa with Chamomile, Cinnamon, Ginger, Lemon Balm, or Sweet Fennel!  Yogi Tea's Healing Formula: Woman's Moon Cycle Tea receives high ratings for alleviating PMS.
• Vitamins.  Calcium, Magnesium, Vitamin B1, and Omega-3 Fatty Acids such as Vitamin E and Fish Oil.

Lastly, a couple more relief-providing sources:

• Heat.  Apply a heating pad to your abdomen or lower back for 15-20 minutes.  Heat will relax the muscles and sooth the lower abdominal region (if applied on your abdomen), or even aching lower back muscles and any tension (if applied to your back).
• Swimming.  I know, you're thinking, swimming?!  A dip in a pool can actually lighten menstrual flow, as well as cramps.  Taking a nice, warm bath will also have the same effects.

Hope you've found this post helpful and informative.  Try these exercises and tips, and here's to your day improving from here on out!

6 minutes to firmer glutes

Short on time for a complete workout?  After your warm up, why not target a specific area?  Today, it's the Gluteus Maximus, in a brief 6 minutes.  These moves aren't so much strenuous as they are focused and concentrated ("really small movements").



I just have to say, how much I enjoy listening to Tracy Campoli explain these exercises!  She enunciates beautifully, and her voice is so incredibly soothing that it almost puts you to sleep.

All right, make sure to do plenty of repetitions of these moves, since they're not difficult!