Ten Five Benefits of Sun Salutations

In the physical practice of yoga, the session will usually begin with sun salutations. This series of twelve moving postures (asanas) are timed with breathing (inhaling and exhaling). The series is repeated anywhere from three times and on. Due to the nature of the sun salutation's constant movement, breath work, stretches and mental concentration, they encompass all components of fitness, and makes for a challenging and effective total body workout.

Top Five Benefits of Sun Salutations

1. Postures such as chaturanga, (negative tricep push up) Crescent pose, (lunges) and plank are body weight strength exercises that will burn more fat while at rest, decrease risk of injury and maintain bone density. Sun salutations strengthen the core very well, and yoga is commonly prescribed for low back injury and rehabilitation.

2. Sun Salutations have the potential to be very cardiovascular. Consistent movement, inverted poses (head lower than heart) like downward dog, and holding poses will improve heart and lung capacity, increase endurance and aid weight loss.

3. Poses like forward bends and downward dog will increase flexibility when practiced regularly. Sun Salutations are fantastic for releasing tension in the hamstrings and hips.

4. Focusing on timed breathing will increases mental focus and reduces stress. It teaches perseverance, mental toughness gives you a goal and something to think about to clear your mind during practice.

5. Sun Salutations will give you an all-around nice body! Yogis are known for their elongated muscles, lower body fat and athleticism.

This Saturday December 4th I will be participating in One Love Toronto. We will be performing two straight hours of sun salutations, fundraising for South Africans with AIDS, and the children orphaned by the disease. This will be more challenging than the half marathon I just ran in two hours! Not to mention it's the morning after my belly dancing student performance!

I have already reached my donation minimum (THANK YOU SPONSORS) but of course, every pledge helps. If you would like to donate in my name please visit the donation page and write "Kaleena Lawless," in the comments section.

Namaste

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Monday Motivation - Self Awareness

"To know your limits is a state of self-delusion."
-Bill Purdin

"He that is good for making excuses is seldom good for anything else."
-Benjamin Franklin

"When you are looking in the mirror, you are looking at the problem. But, remember, you are also looking at the solution."
-Anonymous

"There is no satisfaction that can compare with looking back across the years and finding you've grown in self-control, judgment, generosity, and unselfishness."
-Ella Wheeler Wilcox

"Our central nervous system contains from 10 to 100 million cells, each one of which has a storage capacity equal to that of a large computer."
-Dr. Alexander Rich MIT Biophysicist

"The ultimate creative capacity of your brain may be, for all practical purposes, infinite."
-DRW Ross Adley - Brain Research Institute UCLA

"As long as you think you're green, you'll grow. As soon as you think you're ripe, you'll rot."
-Scott Horton

"The way life treats you is a merciless mirror image of your attitude toward life.
-Anonymous

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After Losing Weight - How to Stay Motivated?

I can't believe it has almost been almost seven years since I reached my goal weight! At this point being overweight almost feels like an alternate reality. It still amazes me to think how sedentary I used to be and what how much my life has changed thanks to fitness and good nutrition.

I'll admit, not falling into a rut, and keeping myself motivated has not always been easy. Here are three ways to stay motivated to maintain weight loss:

1. For holidays and birthdays, ask for classes.

When I get asked what I'd like as a gift I always mention classes. Whether it's for a new yoga studio or my belly dancing lessons, it's always appreciated. Not only will classes keep you in shape but unlike commodities, they are an experience. I've always believed that doing, instead of "having," is the way to go. Classes and lessons will get you out of the house to meet new people, and will give you something to look forward to every week.

2. Charity and Fundraisers.

There's One Love coming up here in Toronto. Not only will I be raising money for a great cause but a two hour yoga session filled with challenging sun salutations will really test my fitness level! By signing up for charity fitness events, such as walks, runs and cycling, you have the responsibility to complete the event for your sponsors. Not to mention raising funding for a worthwhile cause!

3. Get Everyone in on it.

Success is contagious. I'd be very surprised if friends and family haven't seen your results, and started a fitness and nutrition program on their own. Once people you know are also exercising and eating healthy, having another person to talk to about it, share recipes, and attend events with really makes the health and fitness lifestyle fun and exciting. I'm very fortunate to be surrounded by friends and family who have either reached fitness goals, or have entered the industry themselves. When you are surrounded by positive reinforcement, it just becomes easier everyday!

Stay Fit!

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100 Healthy Study Snacks

My friends at Associates Degrees always have the most resourceful articles to aid our health and fitness lifestyles! There latest 100 Healthy Study Snacks You Should Reach for Instead is timed perfectly with mid terms!

Of course, even if you are not a student there are great ideas and recipes in here to inspire new snacking ideas.

Snacking in between meals is very important for maintaining energy levels. It will also make sure the metabolism processes nutrients quickly, and helps to avoid overreating at dinner. Or even reaching for something unhealthy when hunger becomes unsatiable, and options are limited.

Check out the recipe for fruit leather. I'm going to try it out this week. What a perfectly natural sweet snack.

Snack Healthy!

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Basics of Olympic Lifting - Part 6 Good Morning, Push Press, Push and Split Jerk

Well folks, this is the sixth and final part of my Basics of Olympic Lifting series. I hope you had fun with those deadlifts. Now we're moving on to Goodmornings, Push Press and Push Jerks.

Good Mornings

These are fairly similar to a deadlift. They are a hip dominant exercise that will work the low back, hamstrings and core. Except instead of having the weights on the floor, the load is placed in the back squat position, across the back of the shoulders (trapezius).

Instruction

1. You don't need a lot of weight. With knees bent, eyes up, chest lifted and back slightly arched, bring the chest toward the floor, trying to get the torso as close to parallel to the floor as possible.
2. The range of motion on this one will be dictated by the flexibility in the hamstrings. When you feel them pull, start to come back up to the starting position.

Variations

-Try these seated on a weight bench. The most comfortable position is straddling the bench with feet flat on the floor.

-Try on one leg.

Push Press

This exercise is very similar to a shoulder press except you're using the lower body to drive the weight overhead.

1. Start with the weight in front of shoulders or behind. If using dumbbells just get into the basic shoulder press starting position.

2. Drop down into a quarter squat position, and drive up through the heels and at the same time, forcefully press the weight overhead.

3. You will actually be coming up on to your toes, with the whole body lengthened and knees straight at the final point of the movement.

Push Jerk

The push jerk is the same as the push press so let's move on with instruction #4:

4. As your body is reaching the full outstretched position with the weight overhead bend your knees and jump out in either direction into the "catching base." Your body is now placed directly under the weight.
Split Jerk

This again, is the same as the push press, up to instruction # 3.

4. As the body is lengthening, instead of jumping out to the side, as you would with the push jerk, you are jumping front and back, as you would with the split squat.

5. The jumping forward and back has to be performed just as the bar is about to reach its fully extended position overhead. When the bar goes up, you should hear the front foot hit the floor.

6. Make sure the front leg is bent at a 90 degree, and the back leg has a slight bend. Remember to alternate legs between reps.

This concludes the Basics of Olympic Lifting Series. By no means have I touched base on all Olympic exercises but if you have ever been curious, this will give you a good idea of what to expect. Even if you're not ready to try these exercises, at least you'll have a good base of traditional weight room knowledge!

Keep Lifting!

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Monday Motivation - Rest is just as Important as Exercise!

"Sometimes the most urgent thing you can possibly do is take a complete rest."
-Ashleigh Brilliant

"Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work."
-Ralph Marston

"Rest: the sweet sauce of labor."
-Plutarch

"It is not good for all our wishes to be filled; through sickness we recognize the value of health; through evil, the value of good; through hunger, the value of food; through exertion, the value of rest."
-Dorothy Canfield Fisher

"I still need more healthy rest in order to work at my best. My health is the main capital I have and I want to administer it intelligently."
-Ernest Hemingway

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Working Out Around The Cold Weather

Not everyone wants to run outside, with a million layers, a face mask and boots in the winter. Being a fair weather runner myself, I've been braving it in the chilly fall mornings, and although I'll miss the pavement, it's about time to pack it in and get on the treadmill.

Many fitness enthusiasts dread the cold weather because exercise options become limited, and let's face it, cardio on a machine can be a bore!

Here Are Three Winter Workout Suggestions

1. Step up the weight routine

In the summer, I'm cardio crazed. I love walking, running, cycling, hiking. If you say activity and outside in the same sentence, I'm there! So when the weather gets fresh I figure it's a good time to focus in on the ultimate indoor exercise, weight lifting. Strength training has so many benefits, and it's an exercise that can be done alone, in a class or with a friend. It's also a great perk that results show relatively quickly!

2. DVDs

Last winter I started to regularly use yoga, strength and cardio DVDs. I never really saw myself as the workout video type. Funny enough, I developed a habit of using them regularly and carried on with my new found love of trying new DVDs well into the summer. Video workouts have come a long way in the last decade. A system like P90X is really tough, while Sharron Gannon and David Life's yoga DVDs make you feel like you're in a real class.

3. Hire a Trainer/Build a Home Gym

One way to never feel the dread of the upcoming cold months is to build your own gym. Even a small set up consisting of free weights and a stationary bike will go a long way toward keeping/getting you in shape. Make better use of your equipment by hiring a trainer to show you fun exercises, and to develop a plan to follow on your own.

Stay Fit This Winter!

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How to Make Lifestyle Changes Easier

It happens to everyone. All of a sudden a moment of motivation, determination and genuine desire to (really this time!) change your lifestyle will hit. For most people (like me) this feeling has to come and go many times before actually succeeding with the goal. It happens again and again because somewhere along the way, from all-consuming ambition, to actual results, the plan falls off track.

Over the years of training myself, and my clients, I've noticed the causes for not achieving goals:

1. Too Ambitious

Is there really such a thing? YES! If you have never exercised and have been eating poorly, and then all of a sudden you vow to work out six times a week and eat nothing but chicken breast and vegetables, you will have a hard time sticking to the plan. For one thing, you will be very tired, sore and the sudden caloric decrease will make you cranky.

Instead of jumping to the ideal lifestyle, don't think you're wussing out by taking your time to get there. It's more beneficial to ease the body into exercise by giving the muscles a chance to "wake up," and screen yourself for injuries or limitations. I recommend changing your diet but don't become discouraged when everything else is healthy but you're not ready to pack a bean salad for lunch, and still picking up food court pizza. It will all come together eventually!

2. No Consistency

Having a plan is the only way to reach goals. It's like driving. You wouldn't try to find your way to a new place without a map, and just "wing it." You're not going to just drive in the general direction and hope you make it. By saying that you'll exercise three times a week but not dedicate a time and day to that workout, it won't take long before a week goes by and then, oh yeah right, I forgot to exercise!

Consistency develops habits. As human beings, we live around habits, rituals and routine. Developing a positive routine is challenging at first, but once you get into it, you'll wonder how you ever lived without exercise. Pick specific days, times and duration to guarantee a regular schedule.

3. No Results

Nothing is more demotivating than working your butt off and receiving no results. Anyone exercising will achieve quick benefits such as improved well being, lower stress and better sleep. However, most people are working toward a specific goal, and when this is not met, it's likely to quit before trying to determine the cause. There are many factors that could be stunting results: not working out hard enough, long enough, and eating too much or not the right foods. It could also be a simple matter of body composition changing and not seeing results on the scale, even though change is indeed happening within the body.

A fitness program has an element of trial and error. It's important to try different things to figure out what works best for your body. Take measurements instead of judging progress on weight alone. If you still don't see the results you are looking for, hire a personal trainer and/or nutritionist to guide and advise along the way to your fitness success.

Keep At It!

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Basics of Olympic Lifting Part 5 - Deadlifts

Wow, we're already on week five of the Olympic lifting series. Big thanks to the readers who have written to tell me how much they're enjoying trying these exercises. They really will add a new dimension to your workouts. If you missed any in this series, click here to go back to the first and navigate your way through the posts. Or just click on my Olympic lifts tag.

Deadlifts are great because they really strengthen the core, including the low back, and the problem area where the glutes and thighs meet. Many people are concerned about trying deadlifts, especially if the exerciser has had a history of low back injury. They are strengthening exercises, and will help, but only with proper technique. The best bet is to practice for a while without weights, or hire a personal trainer to go over form.

Instruction for Deadlifts

Clean Grip Deadlift (pictured above)

1. This is the same exercise as the clean pull and power clean but without the feet coming off the floor. It's very similar to a squat except the weight is on the floor and you are starting down and then going up, oppose to up and going down (with the weight at shoulder level or overhead).

2. The weight starts on the ground, under your shins, with a pronated grip. Feet are flat.

3. Keep the back straight, eyes and chest lifted and hips back as you rise to a fully extended standing position.

4. Bend your knees and push the hips back on the descent.

Romanian or Stiff Leg Deadlifts

These deadlifts are hip dominant. The exercise is a great core strengthener and glute/hamstring toner.

1. Stand tall and hold the bar or dumbbells with an overhand (pronated grip) with arms straight down at your thighs.

2. Keep the head up, shoulders back, knees slightly bent, and low back arched as the bar is lowered to the floor.

3. While performing Romanian deadlifts keep your hips so far back that your toes start to rise as the weight is lowered. Think 98% weight on the heels, 2% in the rest for balance.

If you have good hamstring flexibility and perfect technique feel free to explode back to the starting position.
One Leg Romanian Deadlifts

I give this one to my clients all of the time. Except I call it the "squat and reach," to not be a scary personal trainer. First and foremost, it's fun! It's also a full body workout, including cardio when you get a good rhythm going.

1. Exact same form as the Romanian lift except now you're on one foot with the other leg behind. Use either a dumbbell or barbell. If using a dumbbell attempt to hold it in the opposite hand of the working leg.

2. With this exercise I like to do one rep holding the weight, place the weight on the floor, and perform the next rep empty-handed. This is for an extra challenge using co-ordination and balance.

Deadlifts don't seem too bad, right? Read about Goodmornings next week. If you can do the deadlifts, Goodmornings will be a breeze!

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Monday Motivation - Exercise

"You will never find time for anything. If you want time, you must make it."
-Charles Buxton

"Act as though and it shall be.
The seed you sow today will not produce crop till tomorrow. For this reason, your identity does not lie in your current results. This is not who you are. Your current results are who you were."
-James A. Ray

"Physical fitness can neither be achieved by wishful thinking nor outright purchase."
-Joseph Pilates

"A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world."
-Paul Dudley White

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Carbohydrates Are Good For You!

Dieters are low carb crazed. While I agree that going easy on carbohydrates is a good thing, (of all the macro nutrients, we definitely get more of our fill) cutting them out entirely is really unhealthy.

What Can Carbohydrates Do For Me?

Carbs are your brain food, the fuel to give you the energy that will get you through the day. Whole grains contain enough protein to reach the recommended daily intake. If you regularly eat whole grains: rice, pasta, bulgar, quinoa in addition to beans, lentils and pulses, you don't even need to worry about additional protein sources.

What Will No Carbohydrates Do To Me?

A low carb diet will make you lose weight. Unfortunately this will be water weight. This is not a diet that can be sustained. Eventually your body will be unable to resist carbohydrates, and you will gain the water weight back. You will also experience very low energy, headaches, and stomach upset.

Striking The Carbohydrate Balance

As mentioned, I DO like to have low carb days. Vegetables are a carbohydrate but gluten free and lighter than traditional rice and pasta dishes. One day try a vegetable and tofu (or chicken) stir fry, but then the next day, go for a bulgar, bean and vegetable stew.

By giving your body different types of meals to process, you will keep the metabolism working hard, and it won't grow accustomed to the same old thing. There are theories that support that this "carb cycling" method will speed the metabolism, and aid in weight loss.

Carbohydrates are 60% of the diet. Don't do a disservice to your body by denying it the main macro nutrient it needs to function and feel great.

Eat Well, Stay Strong!

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Fall/Winter Services + Stay Active Fitness

It's that time of year again, folks. We're heading out of town to our sunny vacation spots, family feasts, and simultaneously reducing our activity levels, due to cold temperatures and reduced daylight hours.

Stay on top of your fitness regimen, or get started on a program by hiring a personal trainer. A trainer (like me!) will not only design a custom program to address your individual goals, strengths and limitations, but will provide accountability, consistency and motivation.

My in-home training services offer clients the convenience of completing workouts in the comfort of their own home or condo gym. Please ask for my written and telephone referrals. My clients can confirm that I'm punctual, extremely reliable, and results driven.

I also offer correspondence programs to local and international readers. Programs include: full instruction with pictures, preset programs, program cards, nutrition/goal planning and constant communication and support.

In other very good news, my whole family is very fit, and we all love our active lifestyles. I'm very proud of my brother and sister-in-law, who have opened their very own fitness facility. "Stay Active Fitness," is located in Woodbridge, and they offer many services, classes and instruction. Please join their Facebook group to support their new venture, or inquire about services. I'm available to train weekends at the studio, and may be setting up classes in the near future!

Please feel free to call me any time 647.308.KALI (5254) or email kaleenatrainer@gmail.com any time with questions or comments!

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Basics of Olympic Lifting Part 4 - Front, Back, Overhead, One leg and Side Squat

In the first three parts of this series we focused the attention on the hip dominant Olympic style exercises. Now we move into some lower body knee based lifts.

The squat is a staple in any exercise regimen and most exercisers are very familiar with them. Many people don't even think of squats as Olympic lifting. Instead of breaking down the basic squat here, check out my video instruction and we'll move forward with variations.

Front and Back Squat

These squats are classified by where the weight is being held, oppose to stepping forward or back.

Instruction

1. Front squats are great for working on all of those clean and snatch exercises. The weight is in front, on the shoulders. The barbell is touching your neck, elbows are lifted high in front and your hands are slightly open. For an easier grip variation, grab the barbell with crossed arms.

2. Go down into the squat with hips pushed back and the weight in your heels. Your knees are ALWAYS in line with the toes and NEVER over. The back is straight and you should always have your chest lifted and eyes up.

3. Drive up and remember to exhale on exertion.

The back squat is identical except for the load being placed behind the body, resting on the traps (trapezius). Please take note that I said the traps, the muscles which run across the back of the shoulders, not the neck! When the weight is placed on the neck it is dangerous and even in the best case scenario, will be very sore the next day!

Overhead Squat

The great thing about the overhead squat is that it works the core, shoulders, balance and flexibility. The weight does not need to be very high to receive the benefits.

Instruction

1. Use a wide grip (wider than shoulders) in the back squat finishing (you are down in the squat, not standing) position. Now raise the weight overhead and pull the shoulder blades down and together so that the bar is just slightly behind the ears.

2. Look up, lift chest and push up through the feet to standing. Inhale on the descent, exhale on the lift.

Split Squat

Before the instruction I want to make a point of explaining the different between a split (or one legged) squat and a lunge. They look very similar and I have noticed most people actually do split squats thinking that they are doing a lunge. A split squat is an up and down movement only. A lunge moves with direction, as in taking steps forward and back lunges. In a one leg squat you are simply dropping the back knee and bending the front. In the lunge you use hip flexors as you lunge forward with a longer back leg.

Instruction

1. The weight can be placed in front or behind.

2. Place one foot forward and one back with the heel lifted. There should be about 2-3 feet in between your legs, and you should feel a gentle stretch.

3. Keep a tight core and bend both knees to descend. Keep that front foot flat on the floor at all times. The back foot's heel is lifted.

4. When you push back up focus on using both legs (quadriceps in the front, hamstrings in the back leg) to assist the lift, oppose to just the quads in the front.

Side Squat

This exercise is also similar to a lunge except your feet will stay planted the whole time.

1. Take a wider than squat-normal stance with toes turned out slightly. The weight held behind. If using dumbbells, place them on your shoulders or at your sides.

2. With a very slight bend forward and a straight back, push hips back as you squat to the right. Keep both feet flat. Exhale on the way back to centre and repeat on the left side. That's 1 rep.

Try these squat variations this week so you'll be ready for the next article in the series on deadlifts!

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Monday Motivation - Quotes to Live By...

"The difference between ordinary and extraordinary is that little extra."
-Jimmy Johnson

"Don't look where you fall, but where you slipped."
-African Proverb

"Practical life teaches us that people may differ and that both may be wrong: it also teaches us that people may differ and both be right. Anchor yourself fast in the latter faith, or the former will sweep your heart away."
-Augustus William Hare and Julius Charles Hare, Guesses at Truth, by Two Brothers, 1827

"Look at everything as though you were seeing it either for the first or last time."
-Betty Smith, A Tree Grows in Brooklyn

"Time you enjoy wasting, was not wasted."
-John Lennon

"Have a heart that never hardens, a temper that never tires, a touch that never hurts."
-Charles Dickens

"Don't judge each day by the harvest you reap but by the seeds that you plant."
-Robert Louis Stevenson

"It's better to fight for something than against something."
-Author Unknown

"Promise only what you can deliver. Then deliver more than you promise."
-Author Unknown

"Life is like riding a bicycle - in order to keep your balance, you must keep moving."
-Albert Einstein

"Sandwich every bit of criticism between two thick layers of praise."
-Mary Kay Ash

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Breakfast Butternut Squash

Start your day out with vegetables! This is the perfect fall recipe for a Sunday morning breakfast. It's low in calories, fat and will really fill you up for a day of apple picking, leaf raking or even a big fall time hike. Best of all, it's really easy!

Breakfast Butternut Squash

Ingredients
-1 small or medium sized butternut squash
-Low Cal table syrup, or splurge with 100% pure Canadian Maple Syrup
-Raisins, nuts, butter, dried fruit (optional)

Directions

1. Preheat the oven to 400F. Cut the squash in half from stem to base (like the picture) and scoop out the seeds from the cavity.

2. Lightly oil a baking sheet, and the cut sides of the squash. Bake 30 minutes cut side down.

3. Take the squash out of the oven and flip right side up. You may need tongs for this, or just grab with both oven mitts. Fill the cavity 1/3-1/2 way with syrup and other toppings of choice. Put back in the oven 15 minutes.

4. Before serving mash it up a bit to blend.

Each 1/2 squash is roughly 200 calories. My low cal syrup is 50 cals per 1/8 cup and I really like it as is, without additional toppings. This 250 calorie breakfast is so tasty and filling. Add a glass of milk/soy milk for some protein!

Enjoy!

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Stress Busting Techniques for Everyday

First thing, don't really try the anti-stress kit, especially not on your computer screen. Having to buy a new monitor today will not go a long way in combating stress!

So many people are stressed on a regular basis! It can almost be said that we're going though a stress epidemic. More people are burning the candle at both ends, trying to balance work with family, recreation, chores and still trying to hold on to a social life. Stress makes us tired, susceptible to illness and premature aging. Here are five stress busting techniques to feel calmer, and gain all around feelings of wellness and vitality.

Everyday Stress Busters

Diet
What we eat, or don't eat for that matter, directly correlates to how we feel on a day to day basis. Processed foods that are high in salt, saturated fat and sugar will make the afternoon energy low all the more likely. A diet lacking in complex carbohydrates, fruits and vegetables, will cause premature winkles, bags under the eyes, and in general, make a person look tired. Eating well is a duty you owe to your body. Your brain needs quality nutrition to make it through the day, and the energy that comes from these foods to keep up with the physical demands of the busy day-to-day lifestyle.

Exercise
Being physically active beats stress on so many levels. "Burning off steam," is a very true saying. Exercise releases pent up stress and worry. After a workout it's easier to relax, and then sleep better at night. Exercise is also preventative, and will safeguard your body against muscle aches, injury and bone/muscle deterioration. Physical fitness is also a great "me time" where a time is designated to do something beneficial for yourself. This gives a great opportunity to clear your mind and not think about the next phone call you have to make, or what to prepare for dinner.

Sleep
It's amazing that in this rush-rush-go era, people sacrifice their sleep to of course, get more to-do items completed. Sleep is an important part of daily functioning. It repairs and recharges the body. When we are stressed our bodies release a hormone called cortisol that makes it very hard to lose weight. When we sleep, cortisol is no longer released, and we burn fat (slowly, but it happens!) during deep sleep cycles. Make the time to go to bed! Tell yourself very early on when your bedtime will be, regardless of what has been accomplished, and stick to it. An hour before try to do something relaxing like reading, or even watching TV to stop moving around all over the house, and to settle down.

Delegate
Look, we can't do everything on our own. The world does not stop if we can't do it all or need a break. Prioritizing what's really important, and what will have to wait until another time will go a long way in combating stress. There's a saying, "If you want it done right, do it yourself," and many people live by this mantra. I'm definitely guilty of trying to do it all. We need to learn to give up some control and ask for help. Even if something isn't being completed to your exact specifications, that's okay! If a chore has to wait a couple of days, let it be. Of course, if you get a surprise visit from the Queen on *just* the day you decided the vacuuming can wait, you can blame me!

Breaks
Going through an entire day without taking ten minutes here and there for yourself will leave a person feeling incredibly frazzled and on edge. Everyday I see people crammed into the subway trying to eat their lunch standing up, or walking down the street, and I think that even in that scenario, finding ten minutes to find a spot to enjoy a meal would make the rest of their day feel much less compressed. If you're working non stop, there will be a point of burnout, where you become a less productive and efficient worker. Taking ten minutes every hour to eat, stretch, or even chat with a co-worker will make the next hour feel more relaxed and productive.

I chose my silly picture today because laughing is also a very good stress buster. If you don't have a funny friend to grab dinner with, treat yourself to a funny movie night out, or an evening at a comedy club!

Stay Cool!

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Basics of Olympic Lifting Part 3 - Power Clean and Power Snatch

Are you getting strong and trim yet? Here's part 3 of Olympic Lifting Basics. If you missed the first, check it out and follow the link in the list of exercises into the second. Don't try any of these without reading the first article. These exercises build on to the first series, and are now intermediate. Alright, let's move on!

First, some terminology. These exercise names sound funny, huh? To simply, know that the term "clean," refers to catching the weight at your shoulders. "Snatch," is when you catch the weight overhead.

Hang Power Clean

Instruction

1. Start in hang position.

2. Perform a High Pull. Now you're fully extended, up on your toes.

3. The catch is the tricky part. Widen your stance and at the same time drop your hips and rotate your elbows down and around the bar or dumbbells. All of these movements together will have you catching the weight on the front of your shoulders. Open your hands slightly so the weight is actually taken on the shoulders.

4. Re grip and lower back to the power position for the next rep!

Power Clean

1. Exactly the same exercise as the hang power clean except starting in a crouch with the weight under your shins. Remember to always keep your back straight, chest lifted and eyes up. Rise up to hang clean position and follow through with the instructions above.
Hang Power Snatch

This is the best part but also the most difficult because you need balance, flexibility and timing. This exercise is the extension of the power clean or hang power clean except now you are adding the overhead catching element.

1. After following through with the hang/power clean you are, at the same time, going to go into the catching position by widening your stance, rotate the elbows under the bar AND:

2. With power, drive your arms up and extend them overhead.

3. In the final position the weights are overhead, slightly behind the ears.

Power Snatch

1. Exact same as the hang power snatch except starting with the first pull in the crouched position.

All of this has to be performed together in one fluid movement. Please, start with light weights until you learn to control them overhead. You can also use one light dumbbell and try them one handed, or do the exercises without widening the stance, dropping the hips and by keeping the feet planted on the floor. Basically, an overhead press.

Ready for some serious squats? Read up on Olympic style squat variations next week!

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Monday Motivation - Winning!

"Winning isn't everything, but the will to win is everything."
-Vince Lombardi

"Sure I am this day we are masters of our fate, that the task which has been set before us is not above our strength; that its pangs and toils are not beyond our endurance. As long as we have faith in our own cause and an unconquerable will to win, victory will not be denied us."
-Winston Churchill

"Courage is as often the outcome of despair as of hope; in the one case we have nothing to lose, in the other, everything to gain."
-Diane de Pointiers

"A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals."
-Larry Bird

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
-Arnold Schwarzenegger

"Win as if you were used to it, lose as if you enjoyed it for a change."
-Ralph Waldo Emerson

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