Guest Writer: Sheila Olson of fitsheila.com | info@fitsheila.com Creating a fitness routine is crucial to feeling better and staying in shape. Unfortunately, exercise can also lead to injuries. Recent studies indicate that weight-lifting produces one injury per 1,000 training hours, while competitive sports such as rugby, soccer and football rack up injury rates as high as 260/1,000 hours. Although exercise can be fun and healthy, it can also snap collarbones, damage vertebrae and produce cuts, bruises and contusions. Plus, just as important as fitness is self-care – that is, coming up with a long-term plan for treating yourself well. Fitness RoutineEven as you’re carving out a fitness routine, don’t overdo it. The last thing you’ll want is to recover from a serious gym injury at the same time that you’re coming down from drugs and alcohol. So, follow some of these take-it-easy tips: Don’t target the same muscle group over and over. Plan “rest days” between workout sessions, so your body can heal and regroup. And consult with a personal trainer, if only to interview a pro about proper form. Because not having the right technique when working out is one of the easiest ways to hurt yourself. Don't Overdo ItEnough burpees and squats will carve your body into a magazine-cover physique, but don’t forget to take care of your body by adopting healthy habits, as well. Sleep eight hours a night. Ditch soda and trans fats for nuts, fruits, vegetables and lean meats. And drink plenty of water. Get outside, whether that means biking, gardening, taking a walk, or doing those squats in the park near your house. Whatever activities you choose, just make sure you like doing them, because people stop working out the moment exercise becomes a chore. Mindfulness: The BodyEnough burpees and squats will carve your body into a magazine-cover physique, but don’t forget to take care of your body by adopting healthy habits, as well. Sleep eight hours a night. Ditch soda and trans fats for nuts, fruits, vegetables and lean meats. And drink plenty of water. Get outside, whether that means biking, gardening, taking a walk, or doing those squats in the park near your house. Whatever activities you choose, just make sure you like doing them, because people stop working out the moment exercise becomes a chore. Mindfulness: The BrainFitness invigorates us, but perhaps just as much of an effort is the art of staying still. People have been practicing meditation for centuries, but only recently has science categorized all its benefits, including improved sleep, controlled anxiety, reduced memory loss, lower blood pressure, and lengthened attention span. Consider setting up a calm, quiet space in your home to meditate. Escaping stress may be impossible in our modern grind, but try to stay happy and curious. Granted, this may sound abstract, but it comes down to doing things that nourish you. Take a warm bath. Nap without an alarm clock. Journal about your day to figure out what’s really in your mind. Turn off all the screens in your house (TVs, laptops, iPhones), and just be with yourself. Or, if you can, clear your schedule, and spend your time with your kids, spouse, significant other, or whoever else you’re happy to be around. For anyone battling drugs and alcohol, signing into a rehabilitation program and consulting with medical professionals is indispensable to recovery. Part of that recovery is more complex than beefing up or winning the game. That advice applies to people who aren’t in recovery, as well. All of us could follow some of these tenets of well-being: Lessen the stress in our lives. Find joy in what we do. And, be mindful. Image via Pexels
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1) Tahoe is a Year-Round PlaygroundWe have what are called "Multi-Sport Days" in Lake Tahoe. Any day of the year can include skiing, hiking, biking, swimming, paddle boarding, kayaking, and more. In any month of the year you can go out for a relaxing boat ride or tour the basin via car. Between the Tahoe Basin and the valleys below there are so many options for activities that you will need to stay for more than a weekend to truly understand why we love Tahoe. When planning any retreat, it is important to have options. In Tahoe, they are built in. We have activities for people of all ages, sizes and ability levels. Every day of your retreat can include a new adventure that you can guide yourself, or hire a resident to arrange something just for your group. 2) This is the Air the Angels BreatheMark Twain is quoted as saying, "To breathe the same air as the angels, you must go to Tahoe." Lake Tahoe is the perfect place to breathe freely. The fresh mountain air, blue bird skies and incredible views will refresh and renew you from the outside-in. Residents of the basin will often brag of feeling like "super heroes" when at lower elevation. The thin air results in a need to breathe more deeply, move with consciousness, and consider what your body needs. Every breath you take while on your Yoga Retreat will remind you of the value of breathing. The ancient Yogis would head to the Himalaya to practice. In Tahoe you can discover why they chose the mountains as a place to practice mindfulness, breath and movement. 3) The ViewsIn the studio, on the beach or paddle board, atop a mountain, on a boat, a roof deck or on the lawn; no matter where you choose to practice, the view is sure to be amazing. Studios like Lake Tahoe Yoga offer the unique option of a custom-built practice at the location of your choosing. The intention is to set the stage for a Yoga Adventure. Yoga is the practice of union and one of the best ways to connect with yourself, others and the world around you is to engage. Learn to practice with the sand between your toes, a board shifting on the water, the wind blowing and birds singing. At Lake Tahoe all this an more will enhance your practice. Seek out an instructor who is familiar with the area and has local connections. Tahoe is a magical place with many unique and hidden opportunities. Trying to discover the best view or place in which to practice takes time. Rely on those who know. 4) We Know How to Have FunLake Tahoe is located on the border of California and Nevada. California is known for having a laid back lifestyle and easy going attitude. Nevada has a reputation for nights that never end. Lake Tahoe combines the best of both worlds. Rent a boat and relax on the water or spend some time in the sun on the sand. Tour the Thunderbird Lodge, go down to Vikingsholm, climb up Fannettte Island or dive off of the rocks near D.L. Bliss or walk the grounds of the Pope Estate. In the evenings, plan for food and drinks, dancing and more. There are places to find mocktails, vegetarian and vegan options as well as locally sourced foods. Whichever type of fun you are into, Tahoe can accommodate. Yelp can help, but a resident will be your best source for places to try. The Lake Tahoe Visitors Authority can direct you to Tahoe's Best spots for fun, relaxation, food and more. 5) Tahoe is still a Hidden GemVisitors typically come to Tahoe for two reasons: Winter and Summer. What most people don't know is that Tahoe has more to offer. The warmth of Spring brings with it fields of wildflowers and soft mountain biking trails as well as the rush of waterfalls . The Fall season is crisp and cool. It is the perfect time for a beach cookout or early morning paddle. Tahoe is beautiful during every season, but only peaceful during a few months out of the year. When planning your yoga retreat consider visiting when it's less busy and you'll find that peace is easy to find. Jenay specializes in creating unique practices that honor your requests and always includes some extra TLC. Contact Lake Tahoe Yoga to join a scheduled practice or, have one customized for your group.
When life gets busy, it’s easy to find yourself in a nonstop routine that cultivates tension and anxiety. Awareness of not only your surroundings but also your inner emotional state is fundamental to yoke the energy of concentration. The practice of incorporating mindful practices as well as physical effort can help you establish a happier and healthier life. Your yoga practice doesn’t have to stop when you leave the mat. Whether it’s running out of the house to pick up the kids from sports, making dinner for a family of 8, or even coping with a lost loved one, check out these mindfulness exercises to harness your ability to deal with life’s challenges. Mindful Breathing Never underestimate the power of simplicity. Maintain awareness of your breath and focus your attention on moving the breath in and out. This exercise can be done at any time of the day and in any position anywhere. The results can be tremendous.
Concentration Now that you’ve focused on your breath, follow your breath beginning to end. Sustain your awareness and let fleeting thoughts pass.
Awareness of Your Body Tension in the body can be released by the mind. Awareness of the body can help bring oneness to the body and mind. The more peace and harmony in your breathing, the more it will reflect in your body.
Mindful Walking Self-reflection is essential to appreciating the wonders of life and letting go of the things that hold us back. Mindful walking is a simple technique that can enable you to find your purpose, increase your well-being, and give you the clarity to navigate yourself through the world.
Slow Down A warrior never rushes. Combat the addiction to rush and stay present. Slowing down can sometimes be the best way to speed up. Whether it’s moving slower, taking time to think about the things you speak, find perspective on balance by calming the body, mind, and spirit in preparation for meditation. The combination of mindfulness and physical activity is the crux of combating negative thinking and emotional distress. Although this practice requires discipline and self-control, mindfulness can transform your ability to concentrate and make a breakthrough. The focal point of mindfulness practices is meditation. The combination of physical and mental practices can train the body to stay calm and be observant. This concentration allows one to wake dormant energy toward awakening. Christin Lee is a yoga instructor, entrepreneur, and lifestyle blogger living in NYC. She currently writes for InsiderEnvy with an emphasis and focus on fitness, health, and universal human rights.
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