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In part two of our No Gym Required series, we’ll be doing push-ups on the stairs. This is an ideal way to work our way up to “regular” floor push-ups. Doing this move on the stairs allows us get a full range of motion that may not be possible on the floor depending on your strength level. Even if you never get to the floor push-up, you can still strengthen and shape your upper body with this move.
Be sure your shoulders are above your hands, your body straight and core engaged as you lift and lower yourself. Try to get your ribcage as close to the stairs as possible. Do ten reps of this move several times a week, and you’ll reap these benefits:
- increased core strength
- toned arms
- sculpted shoulders
- overall upper body conditioning
When people find out I teach fitness classes, they often exclaim, “I wish I had time to exercise!” Parents often feel guilty about taking time to work out when we have so much to do between taking care of home, family and career. Fortunately, we have everything we need for a full-body workout right here at home.
This vlog begins a five-part series of exercises you can do on the stairs. One reason these moves are so great is that you only need a minute to do each one. This is doable between loads of laundry, picking up the living room or putting away groceries. If you have more time, spend more time, but even grabbing one minute of each of these moves a couple times a day will help you get strong, firm and healthy.
We start with lunges. This move targets butt & legs and burns a lot of calories. If you can keep it up for 20 minutes, you’ll gain cardiovascular benefits as well. Next time you pass by the stairs, take the opportunity to strengthen your legs and burn some calories.
Our Kid’s Yoga Pose Series ends with Snake Pose. This backbend feels great to kids and adults alike, but you need to follow good form to avoid compressing the discs in your spine. Many people immediately straighten their arms because the abdominal stretch feels so good, but then they experience sharp pain in the lower back. To do this pose correctly, follow these steps:
- Lie belly down, and place your hands beside your chest.
- Lift your kneecaps off the ground slightly.
- Pull your hands back towards your feet to create length in the front of the body.
- As you pull your hands back, shimmy side to side and slowly lift your chest off the ground.
- Come up as high as is comfortable without straightening your arms.
Snake Pose offers many benefits:
- improves posture
- increases spinal mobility
- stretches chest, lungs, shoulders and abdominals
- firms glutes and back muscles
- soothes digestive organs
This pose works very well with young children who like to “flap their wings” and tell me what color butterfly they are. But young or older, everyone will find relief from tight inner thighs with this seated posture. Do Butterfly Pose on your floor, couch or bed, and enjoy these benefits:
- stretches inner thighs
- opens hips
- improves posture
- relieves back pain
- increases lower-body flexibility
Sitting at a desk at school most of the day can result in tight hip flexors and rounded shoulders. This can lead to poor posture, muscular imbalance and lower back pain. Luckily, Unicorn Pose is very effective in stretching the hip flexors along with the whole front of the body, and it’s fun for kids (and adults) to do. Try this pose once a day with your kids. If it bothers your back knee, try doing the pose on a thick blanket or towel.
Unicorn Pose offers many benefits:
- improves postures
- relieves back pain
- opens front of body
- develops focus
- increases balance
We encourage everyone in our family to keep moving even if it means just getting on the treadmill for 20 minutes. It’s so much easier to get kids moving if they’re doing something fun. I chose an up dog/down dog flow for this installment in our Yoga for Kids series because it’s an allover body exercise that feels good and is enjoyable to do. Get on the floor with your child and do this pose flow that offers many benefits:
- encourages blood flow
- stimulates organs
- relieves sinus stuffiness
- improves posture
- stretches entire front and back of body
- builds core and upper body strength
- develops flexibility
Kids learn so much about us by what we take time to do. Do we show them how we appreciate and take care of our wonderful bodies? Spend just one minute a day on the floor with your child doing a yoga pose, and not only will you both will receive healthful benefits, but you’ll be setting a powerful example.
Here’s the second post in a series to help you and your child find more strength, flexibility, balance and focus. This week, we look at Slide, also known as Reverse Plank. When performed regularly, this posture offers many benefits:
- increases strength in the back, glutes, hamstrings, calves and triceps
- improves core strength
- promotes discipline
- develops balance and focus
- opens and stretches chest and shoulders
If you’re looking for one simple move to increase your core strength, this is it. Boat Pose, a staple both in yoga and Pilates classes, is a great alternative to performing dozens of crunches which can be hard on the neck or planks which can stress the wrists. Do this posture with your child and try to maintain it for a minute, but listen to your back. If you feel any strain, bend your knees or lower both feet to the floor. This go-to core move has many benefits:
- builds core strength
- improves balance
- develops focus
- cultivates discipline
Finally, many people find this pose more comfortable when performed on a mat or blanket to cushion the tailbone. Give it a try!
We see all the studies that report about the rise of diabetes in our communities. Kids and adults alike. According to the American Diabetes Association over 29 million children and adults have diabetes. I am one of them.
Several years ago, I was diagnosed with Type 2 Diabetes. Not the end of the world, but it did require attention. Diabetes is the 7th leading cause of death in the United States. In 2016, I experienced a year of good health and better blood results, but I wonder if I can continue on this path. The jury is still out.
Follow me on this journey and share your thoughts on what helps you lead a better, healthier life.
Sugar was my comfort food
As a child I always loved sugar. My mom would buy a six-pack of Milky Ways, Mounds Bars or Snickers for my brother and I to have as snacks. Within a day, or maybe two, all six of the chocolate bars would be gone.
“Did you eat them?” my mom asked. “Not me! Must have been my brother,” I insisted. It was the same script week after week. I love most foods but especially cookies, candy, cake and ice cream. The more the better.
When I was in college, my diet consisted of the “wonderful” choices in the college dining hall: pasta and more pasta, sandwiches and tuna casseroles. You get the picture. (This was back in the 60s before food vendors were required to provide healthy options.) I attended SUNY at Albany which was in downtown Albany at the time. And they did not serve dinners on Sunday night. The kitchen staff were off, and we were on our own. With little money to spend my roommate and I would head over to Stewarts. They served ice cream sundaes with all you can eat toppings. Dinner ended up being 3 scoops of ice cream and heaps of hot fudge, marshmallow sauce and sprinkles.
But all this crazy eating style never daunted me. When I choose to wear a fitted dress or tight pants for an upcoming date, I would begin an exercise regimen . You’d be surprised how sit-ups and side bends tighten your waist as well as your stomach muscles…and in a short period of time.
Then I got married and at 24 and 27 I became pregnant. Who worried about anything other than getting through those nine months. I was sick most of the time and actually lost weight while continuing to satisfy my sugar cravings. After all, I was pregnant and felt I was entitled to give in to every food urge you could imagine.
Running gave me a false sense of security
Now I’m in my 30s and my kids are growing up. I became a running nut. Six days a week you could find me out on the roads. That lasted about eight years, until my knees gave out. During those eight years I could eat anything and everything and still maintain a slim figure. That was a period of pure delight because I could give in to my sugar cravings and not feel the weight gain consequences.
Why the emphasis on weight? According to my endocrinologist, there is a direct correlation between weight and Type 2 Diabetes.
40 pounds later I am a diabetic
It is now 40 years later and I have permanently added 20 pounds, hence the diabetes. At the beginning of the year it was 40 pounds but I lost 30 pounds over the last 12 months.
You may wonder what I think the problem is.
The problem is simple. In five months I gained back 10 of the 30 pounds I lost. So the real question is, ‘what does it take for a Sugarholic to change her spots?’ After all, I could just take medication to “cure” the effects of diabetes. Or could I?
Follow me on this journey and let’s see where it leads.
One of the things I love about yoga is that it reminds us of when we were children and turned upside down, rolled around, balanced on our hands and twisted ourselves into strange shapes just for fun. When I teach yoga to kids, they take right to it because they intuitively understand the playful aspect of the poses.
This week starts a series of vlogs highlighting various yoga postures you can share with your children, and you’ll all benefit. To kick it off, let’s try Crow Pose. This arm balance is always a hit with the kids and offers many benefits:
- develops the ability to focus
- increases upper body strength
- improves balance
- cultivates coordination
- builds confidence