Fight Cellulite with Yoga !

Yes it can happen to you...
You’re really not sure how it happened, but one day you looked in the mirror and there it was—cellulite, creeping up on your legs and butt just in time for swimsuit season. Happily, there’s an excellent and relaxing way to smooth those bumps and lumps: Yoga.

Yoga can be a great cellulite-busting routine that targets the butt and thighs, the areas most prone to dimpling. It also is a great way to end a workout by relaxing the muscles you have worked out prior.

What causes Cellulite ?  Genetics / Heredity, skin thickness, gender, the amount and distribution of body fat, and age can all influence the extent to which cellulite is present or visible.   While cellulite is more common in women than men, men can also be affected; much the same way men can also get stretch marks.   Cellulite occurs in people of all races living all around the globe.   Although female hormones may play a role in contributing to this pattern of fat distribution, cellulite is not treatable by hormone therapy and is not always due to the "change of life."

Thanks to all those days spent sitting, fat pushes through weakened spots in the connective tissue beneath skin.   But rebuilding muscle tone in those trouble spots and burning excess fat can help smooth out cellulite and prevent future dimpling, so YES - you need to exercise !  (If you are reading this blog then you already know that !) =)

Do this 20-minute sequence three days a week—plus 30 minutes of vigorous cardio, four times a week—and you’ll see smoother skin in just six weeks.

1. Standing forward bend

Stand with feet hip-distance apart. Hinge forward at the hips, keeping a slight bend in your knees. Lay your chest on your upper thighs as you let your head fall toward the ground. Engage quadriceps muscles and slowly straighten legs, making sure your knees don’t lock and your hips stay over the center of your feet. Hold for 5–8 slow, deep breaths.

2. Chair pose

Stand with feet together, big toes touching, and ankles slightly apart. Bend at the knees, sitting hips back (as if into a chair) and lifting your chest up to the sky. At the same time, reach your arms up by your ears and lengthen through the fingertips, keeping shoulders relaxed and ab muscles held in.

Sit back as far as you can; aim to make up to a 90-degree angle with your legs (a shallower angle is fine—go as far as is comfortable) while keeping your back from rounding and knees from going past your toes. Hold for 5–8 breaths before standing up; repeat 3 more times

3. Eagle pose

Bend your knees slightly and cross your right leg over your left leg high at the thigh, then try to double cross it behind the left calf or ankle. Wrap your right arm under your left and back over top; press your palms together.

Squeeze thighs tight and pull your belly to your spine while you sink lower, bending slightly at the knee and a bit forward at the waist. Hold for 5 breaths, then repeat with arms and legs reversed.

Make it easier: If double-crossing your legs is too challenging, cross just once at the thigh and rest your top foot’s toes on the ground for balance. If your shoulders are too tight to double-cross your arms, wrap under only and press the backs of your hands together.   Make it easier: If balancing on one leg is a challenge, reach your arms out to the side like airplane wings to help you keep your balance. Or, hang on to the back of a chair or reach out and touch a wall. The important thing is to keep your back flat and your body in a straight line.

4. Warrior III

Standing with your feet together, point left toe behind you, tipping weight forward onto right leg. Continue to lift your left leg and drop head and torso until you are in a straight horizontal line from head to toe; keep hands at sides. Make sure your left thigh, hip, and toes (pointed or flexed) stay facing downward; imagine balancing a tea cup on your lower back. Keep right kneecap lifted (not locked) and balance centered midfoot. Hold for 5 breaths, slowly return to standing, then switch legs and repeat.

5. Cow face pose (my personal favorite!)

Start on your hands and knees, and slide your right leg back to cross over your left leg, squeezing high at the inner thighs. Open your feet out to the sides of your hips, and sit back between your heels. You will feel a great release in your hips and butt and a gentle stretching of the thighs. Hold this posture for as long as you like, at least 8–10 breaths, then switch legs and repeat.

Make it easier: Place some padding or a yoga block under your butt if you’re very tight in the hips or have knee problems. You can also come into this pose from a seated position with legs out in front; just be sure to cross your legs high enough at the upper thighs.

7. Bridge pose

Lie on your back with knees bent and feet flat on a mat, hip-distance apart. Press down into your feet, and lift your hips and butt off the ground. Push your shoulders down away from your ears and interlace hands under your hips, pressing fists into mat. Tighten hamstring, butt, and core muscles, and hold for 5–8 breaths. Lower slowly to the ground, then repeat.  This also strengthens the "pelvic floor" and us gals know why THAT is important ! (you boyfriend will thank you !) =)


In general, aim for aerobic exercise 3-5 times per week for 30-40 minutes, resistance exercise 2-3 times per week, and work the muscles extra hard where cellulite tends to accumulate, even though it isn't possible to "spot reduce." Exercises like side leg raises, low cable pulley work (hips and glutes), squats, lunges, and stair climbing or bench stepping all work the troublesome areas. And even if this prescription doesn't get rid of all your cellulite, it will help some, and it sure will make you strong and fit.

Remember - incorporating any type of Exercise Routine is a "Lifestyle Change" - make room in your schedule and don't compromise your self !

"Peace, Love and Fitness"

The Health Benefits (OR NOT) of Soy !!!

The health benefits (OR NOT) of Soy Beverages !  If you drink soy and think it is healthy...think again !  On most soy beverage containers - the first two ingredients are usually high fructose corn syrup and sugar !  It is also high in chemicals known to cause some types of cancer....be smart - read the labels and consider Almond Milk (Almond Breeze is a great one) instead - which can be found in the Organic Section of most grocery stores. Buy buy the Unsweetened Version !   =)

Genes are NOT always an Excuse !

The government's latest physical activity guidelines recommend:



Keep track by the week. Adults need at least 2 hours of moderate-intensity activity each week, such as brisk walking, or 1 hours of a vigorous-intensity activity, such as jogging or swimming laps, or a combination of the two types. These activities should be done in at least 10-minute bouts and can be spread throughout the week.
Get more ambitious.  For even more health benefits, engage in 5 hours of moderate-intensity physical activity each week or 2 hours of vigorous activity.

Strengthen those muscles.Adults should do muscle-strengthening activities at a moderate- or high-intensity level for all major muscle groups two or more days a week, including exercises for the chest, back, shoulders, upper legs, hips, abdomen and lower legs. The exercises can be done with free weights or machines, resistance bands, calisthenics that use body weight for resistance (push-ups, pull-ups and sit-ups, for instance) or carrying heavy loads or doing heavy gardening such as digging or hoeing. (not THAT kind of ho-ing !) LOL

Don't use age as an excuse. Older Americans should follow the guidelines recommended for other adults if they are able. If not, they should try to be as active as their physical condition allows. Those who are at risk of falling should do exercises that improve balance.
Kids can make it fun. Children and adolescents should engage in an hour or more of moderate-intensity to vigorous aerobic physical activity each day. That should include vigorous activity at least three days a week, and it should involve bone-strengthening activities such as running, jumping rope, skipping and hopscotch, and muscle-strengthening activities such as tug of war, modified sit-ups and push-ups. You can do push-ups everyday when you get out of bed !   I do 35 EVERY morning as soon as I get up !  It gets the blood pumping !
Peace, Love and Fitness ! =)

Battle of the Bulge - Look at your waist !

Measuring your waist all circumference and looking in the mirror to see where your excess pounds are sitting may be even more important when it comes to looking at your weight and determining whether that excess weight is putting you at risk for disease.  A recent study in the Archives of Internal Medicine looked at the association between waist circumference (WC) and all cause mortality among more than 100,000 adults over the age of 50 who were part of  Cancer Prevention  Study.  This is a large study of older adults which looks at the impact of environmental and lifestyle risk factors on cancer.  It found that all people with bigger waists (think Muffin Top) had a significantly higher risk of death from illness including heart disease, cancer and respiratory problems.  It is believed that the fat that is stored behind the abdomen is more harmful then the fat that is stored on the hips and thighs.  This visceral fat is believed to be more metabolically active and is linked to insulin resistance and other factors causing harmful inflammation.  So, having excess abdominal fat, or an apple shaped body, is associated with high BP, High Cholesterol, diabetes and more.   After YOU read this, get out your tape measure and and find our your waist circumference.  HOW ? Measure your waist at the narrowest part of of your trunk about one inch above  your belly button.  Wrap the tape measure around you in a circle.  Take a couple of normal breaths and then tighten the tape around your waist.  It should be snug, but not too tight.  And DON'T suck in your stomach !  A WC at or above 40 inches for men and 35 inches for women is in the "danger zone."  Even if you may not have that many inches of waist, you still need to access your "rolls" - as this can be the best early warning sign of what's to come.  Remember what I said "what you ignore later, will cause problems later for your health".  As always, the best way to combat this problem is with a combo of healthy eating and LOTS of exercise !  Start out small and then work your way to a better YOU !  It IS possible and I DARE anyone to tell me different.   DEDICATION and MOTIVATION need to be introduced to your vocabulary !

"Peace, Love and Fitness"

The Fitness Commitment !

The Fitness Commitment !
Get it and Success is YOURS !



 Re-Post from - October 16, 2009 www.bodybuilding.com

Many people ask me how I stay so motivated and focused on my fitness goals ? Well, I will be the first to tell you that it is NOT easy ! I always tell them that it has to become part of your lifestyle. It’s like booking a personal appointment with yourself and always keeping it !

The decision to carry out a physical fitness program cannot be taken lightly. It requires a lifelong commitment of time and effort. Exercise must become one of those things that you do without question, like bathing and brushing your teeth. Unless you are convinced of the benefits of fitness and the risks of unfitness, you will not succeed.

Think of it in Steps:

Step 1 - CHOOSE TO BE IN CONTROL - The first step on the path to physical fitness is making the decision in your mind to change your life ! It is very liberating to come to that point in your life where you realize that YOU alone have the power to change your body and be in control on how you look and feel ! Most people do not think this, but it is very true. Consult your doctor and get the all-clear, especially if you have a medical condition or are rehabbing from an injury. Decide on whether or not you can join a gym ? Ideally one close to your house is best as you can go either early in the morning OR after work. If you can’t - turn a part of your home into a “mini-gym” - all you need is a few tools - Yoga Mat, Exercise Ball and a variety of free weights. If you have some sort of cardio machine then even better. Decide if you need a “kick-start” and hire a personal trainer to help guide you.


Step 2 - LEARN ! Put down People Magazine and In-Touch because they are “out of touch” with your reality ! Instead, next time you are standing in the Grocery Line try picking up a Fitness Magazine like Oxygen or Shape or Fitness Rx - don’t be afraid - they are chock full of valuable info, tips, recipes, supplements and most important - SUCCESS Stories ! I dare you to read just one of those “I changed my life” articles and then tell me YOU can’t do it too !


I constantly learn and continually educate myself on new exercises and food choices. I get teased about "eating clean" and being religious about what I eat; but hey it pays off.


Step 3 - PATIENCE is essential. Don?t try to do too much too soon and don?t quit before you have a chance to experience the rewards of improved fitness. You can?t regain in a few days or weeks what you have lost in years of sedentary living, but you can get it back if your persevere. And the prize is worth the price !

It has taken me EIGHT years of continual learning and striving to improve to get to where I am. Have I fallen off the wagon ? Sure I have but never to the point where I did not want to hop back on ! I have survived injuries and screwed up schedules but because fitness is a huge priority to me - it never takes a back seat for long ! Set GOALS - small but attainable - and when you reach one - reward yourself and then quickly set another one ! It’s not hard.

 Step 4 - CARDIO - You are a woman ? You are 40 (or almost there ? ) GUESS what Ladies ?????? YOU NEED TO DO CARDIO !!! YES, TO SOME OF YOU it’s a dirty word, but it essential to overall fitness and achieving your goals. Thinking about it does NOT count either. I am sorry but there is no way around it. MUFFIN TOPS BE GONE !!! NO MORE JIGGLE WHEN YOU ARE DRIVING ! (feels terrible, doesn’t it ?)

 So, what to do ?? Well, first, let’s address the medical issues. Thyroid/arthritis issues/ etc. - there are some limits to the TYPE of cardio you can do. I do understand that. Try speed walking if you can’t run. Try an Elliptical Trainer if you can’t run. Try swimming laps if you can’t run.



Yeah, I know…..RUN is prevalent in my paragraph. That’s because it IS THE BEST way to lose weight, achieve overall toning and strengthen your heart and lungs. Plus it lets loose all those “feel good endorphins” that make you feel positive and energetic all day long ! Those of you who have experienced the “runners high” know what I mean.


It’s like a great golf swing - it keeps ya’ coming back for more



Step 5 - EAT CLEAN - The Last Frontier ! A Key Piece to the Fitness Puzzle. You cannot commit to fitness and workout unless you change your diet !!! I have talked to many people who tell me….”Oh I work out, I do my cardio…but I just can’t seem to lose weight…so then I say….”What are you eating?” Their face turns red…..it’s the “taboo” subject and guess what IT IS WHAT HOLDS YOU BACK. Eating Clean is the solution. Sure, everyone has a vice….mine is Ice Cream but I don;t allow it too often….When I first started out I had a “Cheat Day” meaning one day of 7 I could eat whatever I wanted. Eventually I banished that day completely. So put down that Red Wine glass because your body cannot handle the carbs ladies !! Yes, alot of people think - Oh, that’s only for hard core body-builders ! Not so ! Everyone needs to incorporate this into their life. And trust me, once you do, you will love the results and the weight will fall off quickly ! Small steps achieve big rewards !  Keep a food journal for two weeks - you will be shocked when you see just exactly what you eat  and drink !



So….think about these first steps and whether you want to change your life ! It’s up to you !!

=)