Fitness | pg.3

One Month to a Faster Mile

The FIRM Master Instructor Team by The FIRM Master Instructor Team | April 11th, 2013 | No Comments
topic: Fitness | tags: cardiovascular fitness, exercise, fast, Fitness, get faster, health, improve speed, job, jogging, mile, mile run, run, running, stopwatch, the firm, timer, walk, walking

Faster MileBy The FIRM Master Instructor Annie Lee

Do you remember having to do the mile-run fitness test in school? Holy cow! I don’t know about you, but those were some of the worst times in my life. Not only did I hate the little-bitty PE shorts they gave you, but I also hated having to complete the test in front of everyone. I don’t know if it was because it was timed — or because I had those little shorts that would ride up with every step I took — or because I had to do it in front of everyone that made it all so traumatic for me, but it has taken me a long time to get over running that timed mile.

But at this point in my life I am finally over it and actually look forward to challenging myself. So, at the risk of sounding like my old PE teacher, let’s talk about how you can go about improving your mile time, whether you’re walking, jogging or running.

Why?

We all know the answer to this one: Because it will improve your cardiovascular fitness. When we set guidelines or goals for exercise, it helps us know where we are starting, what we need to do to improve, and how far we have come in the process. By challenging yourself, you feel good about what you have accomplished and you WILL get fitter!

Gaiam TV Goes Zen

Girlfriend@Gaiam by Girlfriend@Gaiam | November 13th, 2012 | 1 Comment
topic: Fitness, Girlfriend@Gaiam, Green Living, Health & Wellness | tags: box of the month club, documentaries, eco-friendly products, Fitness, free trial, gaiam tv, Green Living, holiday, interviews, monthly subscription service, movies, November, online videos, organic snacks, personal care, Yoga, yuzen

Gaiam TV and Yuzen

Gaiam staffers have been smitten with Yuzen ever since the company started shipping its “boxes of Zen” earlier this year. (Not familiar with Yuzen? Read my review of it here.)

Motivation for Your Yoga Practice

Gaiam Staff by Gaiam Staff | November 8th, 2012 | 1 Comment
topic: Fitness, Yoga | tags: alive, Big Happy Day, body, boost immune system, cancer, celebrate being alive, celebrate life, coach, compassion, daily yoga practice, dedicate, Dedication, discipline, exercise, Fitness, friendship, Hillary Rubin, inspiration, lost loved one, memory, motivation, move in your body, movement, muscle of discipline, no presssure, presence, video, wellness, Yoga, yoga mat

Wellness pioneer Hillary Rubin encourages us to stay motivated to make it to the yoga mat — and to practice compassion for ourselves on the days when we don’t. One of her favorite motivators? Dedicating your daily yoga practice to someone or something that inspires you.

QiDANCE: The “Key” to Move-It Motivation

Girlfriend@Gaiam by Girlfriend@Gaiam | November 2nd, 2012 | 2 Comments
topic: Fitness, Girlfriend@Gaiam, Health & Wellness, Weight Loss | tags: Broadway, dance, dance class, dance workout, disco, exercise, Fitness, hip-hop, music mix, QiDANCE, Rhythmica DVD, salsa, workout, workout music, Zumba

When the editorial team at Gaiam got invited to go on a little field trip to try a new exercise class called QiDANCE, we were intrigued, excited and a little nervous. Truth be told, even with all the yoga we do, we aren’t the most coordinated bunch. But we didn’t let that stop us from lacing up our boogie shoes and giving it a try!

My Sculpting Workout Playlist

The FIRM Master Instructor Team by The FIRM Master Instructor Team | August 20th, 2012 | No Comments
topic: Fitness | tags: band, exercise, Fitness, good mood, inspiration, music, music mix, nancy butts, new tunes, old tunes, play list, playlist, push muscles, sculpting, songs, the firm, tone muscles, weights, workout playlist

Sculpt Playlist

By The FIRM Master Instructor Nancy Butts

I love music and have a TON of it from all genres. I adore every song listed below and hope that you do, too. If you haven’t heard them, look them up on You Tube! I stumbled upon N.E.R.D. out of a freebie bin from an auction we had at the office. You just never know when, where or how you will find a new band you love!

The playlist below is a great mix, in my opinion, of newer and older tunes. Each song puts me in a super great mood, builds up my energy and helps me push my muscles to the absolute max. That’s what a great sculpting playlist is for, right? I’ve also included a few sample exercises for each tune for fit-spiration. Enjoy!

Take a (Yoga) Hike!

Nichole Golden by Nichole Golden | August 7th, 2012 | 4 Comments
topic: Fitness, Yoga | tags: Albert Einstein, be present, breath-work, breathing, breathing techniques, bridge pose, cooling yoga poses, exercise, Fitness, focus, hiking, Hiking Yoga, mindful, Moon Salutations, nature, outside, pranayama, presence, seasons, Seated Twists, shoulder stand, stretches, stretching, summer, the Earth, the great outdoors, trail, warm weather, yoga hike

Yoga and Hiking

It seems quite natural during the cresting wave of summer to take ourselves out of the unnatural walls of our indoor environments and into the outdoors, a place where the wild is at play. I believe that includes getting out of the yoga studio! During the warm summer months, we have the unique chance to take our practice into the living, breathing natural world where fresh air and precious stillness are abundant.

Albert Einstein urged us to “look deep into nature, and then you will understand everything better.” The adventure of hiking and yoga is just that, the chance to explore and deepen our yoga practice against the beautiful backdrop of Earth’s endless landscapes. On the trails, nature’s rhythms bleed their way into our own and start to influence the way we move in the world — and the way we move on our yoga mats — which makes hiking and yoga a perfect summer combination.

Family-Friendly Spa Vacations to Rejuvenate All Ages

Wendy Worrall Redal by Wendy Worrall Redal | July 30th, 2012 | 5 Comments
topic: Eco Travel, Family Health, Green Living, Health & Wellness | tags: acne, Arizona Grand Resort & Spa, Austin, baby massage, beauty, body wrap, California, children, Chocolate Spa, dad, Disney Aulani Resort, facial, family vacation, Fitness, Grand Wailea, hawaii, Hawaiian lomi lomi treatment, Hotel Hershey, Hyatt Regency Hill Country Resort & Spa, Hyatt Regency Lost Pine Resort, hydrotherapy, kids, Laniwai Spa, manicure, massage, Maui, mom, nail polish, North Carolina, Oahu, Painted Sky, parents, pedicure, Pennsylvania, Phoenix, Pinehurst Resort, relaxation, San Antonio, san diego, scrub, Sea Spa at Loews Coronado Bay Resort, skincare, Spa at Pinehurst, Spa Grande, spa package, spa vacation, spray-tanning, stress-relief, teenagers, teens, Texas, The SPAhhhT, wellness, Wild Hare Youth Spa, Windflower: The Hill Country Spa, Yoga

Family Spa Vacation

Sometimes I almost regret introducing my 14-year-old daughter to the delights of massage therapy, since she’s now as avid as I am to enjoy the relief and recalibration that come with a good professional treatment, which rarely comes cheap. Yet as a dancer, runner and dedicated student, she benefits as much as I do from the health advantages of bodywork, or even an occasional pedicure treat for her tired feet.

Lately, I’ve found myself thinking that a mother-daughter spa getaway might be refreshing for both us, and a fun way to connect outside our usual daily routine of overly packed schedules.

Traditionally, spa vacations have been romantic retreats for couples or escapes for harried women who juggle too much. Today, however, as kids’ lives get ever busier and stress becomes an issue that even preteens are dealing with, a family spa experience in a restful setting can accomplish two purposes: vacation time together while nurturing wellness for all ages.

Five Cardio Myths Exposed

The FIRM Master Instructor Team by The FIRM Master Instructor Team | July 25th, 2012 | 8 Comments
topic: Fitness, Healthy Eating, Weight Loss | tags: aerobic, Annie Lee, burn-calories, burn-fat, cardio, cardio workout, cardiovascular, circuit training, cumulative workout, exercise, fact or fiction, fasted state, fat-burning zone, Fitness, interval training, lose-weight, Peripheral Heart Action, PHA, running, step class, strength training, sweating, walking, weight-loss, work out, workout

By The FIRM Master Instructor Annie Lee

Are you confused by all of the information out there about cardio fitness and how to do it so that you get the best results?

“Eat before your workout — No, don’t eat before your workout!”

“Running burns the most calories but walking burns more fat!”

“Work out for 30 minutes a day or don’t bother working out at all!”

It’s enough to put any girl off her workout routing. That’s why we’re getting to the truth behind some popular “cardio myths” — to help you sort out the fact from the fiction.

S-U-M-M-E-R: That’s How I Spell Fun, Fresh and Fit!

The FIRM Master Instructor Team by The FIRM Master Instructor Team | July 23rd, 2012 | 3 Comments
topic: Fitness, Health & Wellness, Healthy Eating, Personal Growth | tags: clothes, Clothing, diet, exercise, fashion, Fitness, food, fruits, health, healthy, hydrate, hydration, nutrition, relax, relaxation, SPF, stress, summer, summer produce, summer wardrobe, sun, swim, swimming, the firm, vacation, vegetables, veggies, warm weather, water, work out, workout

SummerBy The FIRM Master Instructor Robyn Smarr

I love summer! If you were listening to this post rather than reading it, you would surely hear me shouting this sentence as loudly as I possibly can.

Maybe it’s because I was born in the crazy heat of August. (I have a theory that people tend to favor the season in which they were born.) Or maybe it’s because I practically lived at the pool and the beach as a child. Or maybe it’s because I can wear flip-flops every day during the warm summer months (the best “shoe” ever invented)! Regardless of the reason, I find so much joy and rejuvenation during the summer.

Here are my favorite tricks for making the most out of your S-U-M-M-E-R:

Balancing It All: Fitness, Nutrition and Life

The FIRM Master Instructor Team by The FIRM Master Instructor Team | July 17th, 2012 | No Comments
topic: Fitness, Health & Wellness, Healthy Eating, Weight Loss | tags: balance, body log, diet, exercise, exercise journal, Fitness, food journal, healthy-eating, Kelly Branning, Libra, meditation, nutrition, parenting, self care, Stephen Covey, the firm, The Seven Habits of Highly Effective People, tree-pose, weight-loss, workouts, Yoga

Balanced Nutrition

By The FIRM Master Instructor Kelly Branning

I am a Libra. Although I don’t read my horoscope, I do identify with those scales that represent my sign. Balance, balance and more balance. It is a daily challenge to keep those scales from tipping over. One side seems overloaded with the things we do for others and the outside world, like family, career, social life and housework. The other side of the scale, including exercise and nutrition, usually threatens to let go at any time.

I think the absolute foundation of a balanced life is good self-care, coupled with good self-awareness. That said … how are you doing? How is your eating? Do you get everything you need from the foods you eat? Hopefully you are eating healthy, life-affirming foods every 3-4 hours. How about exercise? Are you finding a little time to work out and get stronger? If you don’t know how you are doing, let’s take some time to figure it out.