Tag: exercise

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Michelle Obama’s got it right

There’s no question that our nation’s First Lady has got it right when she says “small changes can lead to big results”.  I strongly believe in Michelle Obama’s child obesity initiatives, and I totally concur with her push for healthier meals and more exercise, especially for anyone NOT currently on a fitness program.  As for overweight children and their role model parents, let’s get them started with a daily fitness routine that’s simple and attainable – whether or not they can afford a gym or yoga studio membership. Like my new 5 minute fat burning series on YouTube.  Each low impact workout is designed for anyone of any size, weight, age or gender.  Plus, these 5 minutes of exercise will serve to jump-start your day, strengthen your body and your mind, burn fat while getting your heart rate up, as well as lay the groundwork for your daily fitness routine.  So give it a try…and I’ll see you next time!  R

 

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Another day, another fat burning workout

In keeping with our theme to burn fat while sculpting your thighs, workout #3 of my 5 minute fat burning series employs the age old exercise most commonly referred to as the lunge.  For anyone looking to start a new fitness program, keep it simple and make sure you do something everyday – even for only 5 minutes.  It will help establish a strong foundation that will propel you to greater fitness heights.  Enjoy your workout – R

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Anything’s possible

Anything's possible

Imagine peeling off a Post-It note and sticking it on your wardrobe mirror so you can watch the morning news while you’re getting dressed.  Or better yet, post it anywhere – at any time – and join me for 5 minutes of yoga or a 15 minute fat burning workout.  Because soon the U.S. Army will be field testing a so-called “Dick Tracy wristwatch” with a flexible plastic screen that won’t shatter or crack like glass.  That one day soon may result in moving images that are not limited to your PDA, television or computer screen.  Imagine that.  A wireless flexible display that can receive and transmit data anywhere.  And we thought space travel was impossible.  Simply put, anything’s possible.  Or at least anything you set your mind to.  Because why not change your belief that something isn’t possible and go for it.  At the very least, if you truly believe and manifest that something is possible, and set your sights beyond your previously perceived realm of possibility, then your new belief might just happen.  Like embracing a daily fitness program.  Because who doesn’t have 1% of their life to respect themselves?

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Change is good

For the past week I’ve had the fortunate, albeit stressful task of moving my home and office.  I say fortunate because whether you see the cup half full or half empty, change is good.  As humans, we suffer from what behaviorists call homeostasis.  Simply put, we don’t like change because our internal tendency is to maintain a stable and constant condition. So if you’ve ever moved you know how challenging it is to pack up your life, ship it another neighborhood (in my case 12 miles away which in Los Angeles is like another state), unpack and reorder everything in your new home or office, become familiar with all the retail and convenience stores, gas stations, dry cleaners, gyms and yoga studios, and most importantly, changing your address for your multitude of accounts like banks, credit cards, postal service, magazines, drivers license, health care providers, and professional organizations.  Not to mention all your family and friends.  So much for homeostasis.  That said, moving gives you an excellent opportunity to explore new markets and expand your world.  To meet new people, to experience new beginnings.  Change is good.  Especially when it comes to improving yourself and your life.  Like embracing a daily fitness program.  However stressful and challenging you may think it is to get started, it’s well worth the effort.  So if you haven’t made the change, one that truly improves your overall well being, get a move on it.  And enjoy your workout!

 

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Child obesity is a serious problem

This morning I read an enlightening article about the growing concern of California residents that believe childhood obesity is not only a serious problem, but one that nearly 60% of those polled statewide believe has become an epidemic.  I would have to agree.  Not only is childhood obesity a serious problem – the inability of parents to be excellent roll models is one that I consider even more alarming.  I should know.  One of the key reasons I created my 15 Minute Fat Burning Workouts is due in part to my charity, The Boulevard Zen Foundation.  As you know, we teach yoga to children and their moms living in domestic violence shelters.  Every time I’ve entered a new shelter to introduce our program to everyone the first question I’m asked by the moms is will yoga help them lose weight.  An interesting question for those of us who are dedicated to this 6,000 year old practice.  Because most of us didn’t start practicing yoga to lose weight.  We did so for its overall mental, physical and spiritual benefits.  Thus, I created a complete set of full body, yoga-based exercises that are brief in nature – only 15 minutes per workout- are easy to follow, affordable, attainable and available for ANYONE of any age, size, weight or gender.  Including children.  Just ask my niece who’s 11 years old.  And if you don’t believe me – try it out yourself.  And if you can’t afford the $1.99 per workout, write me a letter with your sincere interest and I’ll forward you Monday’s workout.  Because who doesn’t have 15 minutes a day to respect themselves?

 

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Yoga for low back pain

I woke up today with pain in my low back, specifically on my right side.  It wasn’t there yesterday so perhaps it occurred during the night, or maybe negative energy or tension came to reside there as a result of stress or something I did yesterday.  No matter the cause, I went to the gym this morning and wasn’t able to work it out with my usual stretching so I decided to focus on it with 15 minutes of yoga and meditation when I got home.  First I laid on my back and quieted my mind with the meditative breathing technique called Ujjayi Pranayama.  In yoga terms (or Sanskrit) it means upwardly victorious or skull shining breath which is a three part yogic breath moving from the low belly into the upper chest and throat.  Inhalation and exhalation are done through the nose – with your mouth closed – and the resulting sound is much like the sound of the ocean.  Next I hugged my knees into my chest while rounding then elongating my spine which is call Apanasana.  All the while I kept with my meditation and Ujjayi breath while sending thoughts of relief specifically to the point of low back pain.  Next I slowly rocked back and forth and side to side massaging my low back into the ground.  Next I reached for the sides of my feet moving into Happy Baby pose.  I also teach this pose in Zoo Yoga from my Yoga Survival Guide as well as Apanasana in Comfort Yoga and Ujjayi Pranayama in the very first lesson, Mountain Pose.   Next I straightened my legs best I could while holding onto my big toes – much like Paschimottanasana on your back (also taught in Park Yoga).  Next I spread my legs wide into a big V, all the while keeping my spine elongated best I could.  Finally I hugged my knees into my chest for another Apanasana, then slowly moved into my final resting pose, Savasana.  Viola!  No more pain.  Although everyone’s body is different with varying degrees of pain, give this sequence a try the next time your low back is bothering you.  It just might do the trick.  R

 

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It gets in your head

Yesterday I spoke with an old college buddy and former baseball player like me at the University of Pennsylvania.  He recently started the 15 Minute Fat Burning Workouts and simply stated he really liked them because “It gets in your head”.  What does that mean you might ask?  Well it means that each 15 minute workout not only incorporates detailed instruction on how to maximize the efficiency of the exercises you are doing, but also has a short intro and outro that reinforces the concept that fat burning doesn’t end on the mat.  Quite frankly, it gets in your head.  It’s something you take out into the world as you consciously – and subconsciously – make good choices about the foods you eat, the liquids you drink, the movements you make, and the thoughts you chose to fill your mind with throughout your daily life.  Just like the great Jack LaLanne believed it’s all about self-control, there’s no question that once you ingrain the concept of healthy choices into your subconscious you’ll be well on your way to burning fat every single day.  As long as you accompany those healthy choices with some sort of physical fitness – everyday – you will see results.  Enjoy your workout – R

 

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Thank you Jack LaLanne

Jack LaLanne

My first memories of this pioneer and King of daily exercise and good nutrition were in my Aunt Tina & Concetta’s living room.  My “right off the boat” Sicilian aunts were fascinated by this exuberant dynamo who preached the gospel of health and fitness.  Thus, I became fascinated with an American icon who would impact my life for the next 40 years.  Thank you Jack LaLanne.  For being ‘born again’ after meeting Paul Bragg when you were 15;  for starting a rudimentary gym for police officers and firefighters when everyone thought you were a crackpot;  for opening the first real gym in 1936 – LaLanne’s Physical Culture Studio in downtown Oakland, CA;  for starting the first morning TV show dedicated to health and fitness that encouraged kids to wake-up their moms for their morning workout;  for your multitude of daring feats to get people to believe in you – like towing 76 kids across the Long Beach Harbor while being handcuffed and shackled;  for inciting a national craze of weight rooms, exercise classes and fancy health clubs;  for always accepting people for who they were – like your 300 pound best friend who was a chain-smoker and a boozer;  for all the exercise machines and health related products you created;  and most importantly, for inspiring me to embrace a daily fitness routine since that fateful day I felt your unparalleled fervor.  You’re a true and inspirational legend the world will never forget.  Rest in Peace – R

 

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Making Progress with a Pass-Fail Approach

About a month ago I gave my 15 Minute Fat Burning Workouts to a friend in New York City.  He was actually one of my “prototype” users when I was customizing the full body low-impact exercises.  Think Tony Soprano but shorter.  He’s also late 40’s with amazing abilities in the kitchen.  Albeit, his love of food has certainly helped sustain his 70 lbs. of extra weight.  And since he’s never been much of a gym person – nor would he be caught dead in a yoga studio – the 1% or 15 minutes of your life routine works great. It’s also one that anybody can complement with power walks or abdominals & stretching.  And in my friend’s case, I’ve encouraged him to take my Pass-Fail Approach.  It goes as follows:  At the end of each day you write a P or F into your calendar, P for pass if you worked out that day (15 minutes or more) and F if you did not;  at the end of 7 days you’ll grade each week with a P or F, Pass if you have more Ps than Fs, and Fail if vice versa;  and at the end of the year or 52 weeks later, if you have 26 or more Ps, you PASSED for the entire year.  Which means you worked out at least one hour a week for at least half the year – 26 hours – which is excellent if you really don’t workout.  Like my friend who says he’s making excellent progress.  Progress with his personal Pass-Fail Approach, and progress with all the challenging yoga and balancing I’ve got him doing as he gets stronger and more confident with each workout.  So take a Pass-Fail Approach and keep on progressing.  I’ll see you tomorrow – R