Lying Leg Curls

The focus of this exercise is the hamstrings and glutes. The back of the thighs that tend to be forgotten in regular workouts. Grab a moderately heavy dumbbell and a fitness mat and get ready to hit the floor. 

First, get down on your hands and knees and place a dumbbell between your feet. Being sure to have one end of the dumbbell supported by the top of the soles. Hold the dumbbell securely and then lie onto your stomach.  Place your hands under your chin and rest your head on top of them.  

Now, keeping your thighs on the mat, begin to curl your knees up while keeping the dumbbell locked in between your feet. 

Continue with this movement, raising and lowering the weight for 15-20 reps. 

This is one simple, yet very effective move to build those muscles in the back of the legs. Enjoy!!!

When I Started My Yoga Practice

It was in mid-March of 2013, that I would think seriously about making yoga part of my lifestyle. For years, I felt that yoga was “too soft” and “tranquil” for me. I stretched, worked on my flexibility and even had countless conversations with people who swore by yoga. I just wasn't completely captured as it being something that would stimulate my current workout routines. It just wasn't my "yoga" moment.  However, it had always been in the back of my mind.  Especially, when I knew of all the benefits that yoga possessed. 

On March 21, 2013, my time had come. I decided that yoga would become part of my regular lifestyle. Not sure if it was due to my renewed spirit after the thyroid cancer experience or the fact that this time out, I vowed to be a much better resource to my trainees and my network with fellow instructors. Heck, the common goal for us is having a healthier lifestyle and a better quality of life.

I dove deep into my yoga practice and welcomed it into my life like a new found love. Looking back, I’m appreciative that I began my practice at this time of my life.  I don’t think I would have truly practiced it before or made the time. I was all weights and strength building with moments of teaching Zumba. Things happen when they are supposed to...right? 

We have the power over our bodies.  We can either take care of ourselves or not.  We can fuel ourselves with the right nutrients or not. We can stress out over everything or develop a method to controlling that stress.  Yoga brings it all together getting you to start from within – your mind, your spirit, your body. I appreciate that. NAMASTE!

Know the Affects of Wearing Heels

Let's talk about wearing heels. Being healthy is not just eating better, controlling stress and exercising. It also includes things like the shoes we put on our feet - HIGH HEELS! I have nothing against heels. Believe me, I have a nice collection of them. It's important to know how these beautiful and sexy shoes affect our bodies.  

Looking at Osteopathic.com, statistics show that high heels are one of the biggest factors leading to foot problems in women, with up to a third suffering permanent problems as a result of prolonged wear. These favorite sexy shoes, can cause a range of ailments, from ingrown toenails to irreversible damage to leg tendons. High heels have also been linked to overworked or injured leg muscles, osteoarthritis of the knee, plantar fasciitis and low back pain. 

The increased weight on your toes causes your body to tilt forward, and to compensate, you lean backwards and overarch your back, creating a posture that can strain your knees, hips, and lower back. I'm willing to guess that most women that wear heels and experience the above symptoms, relate them to the shoes.  The Huffington Post provides a really nice graphic illustrating the effects that these beautiful, sexy shoes have on our legs and feet. 

I'm not in favor of eliminating heels, but like everything else, being knowledgeable about the effects, you are able to make some solid adjustments to minimize future problems. 

Here are a few tips:

• Wear heels on days that require limited walking or standing.
• Alternate your shoe choice throughout the day or from one day to the next. Don't wear your high heels all day; and wear more comfortable shoes, such as athletic or walking shoes for commuting to and from work. Wearing shoes that allow your body to move naturally during walking will allow your feet, legs, hips and back to stretch.
• Stretch. Take time every day to stretch your calf muscles and feet. Osteopathic.com recommends putting a pencil on the floor and try picking it up with your toes.

When wearing heels, keep in mind the above tips and listen to your body.  Remember, it's not worth sacrificing your legs or feet for a moment of sexiness.  

Shrimp Salad Sandwich

This sandwich was so dang good.  You can simply taste it from reading the ingredients list.  On warm, hot days or days where you want something satisfying and light, you will enjoy this sandwich. 



Clean Eating Shrimp Salad Sandwich

INGREDIENTS:

• 12 oz frozen cooked shrimp (peeled, deveined and tails removed), defrosted, drained and roughly chopped (I prefer the uncooked shrimp)
• 1 stalk celery, finely chopped
• 1/4 cup nonfat plain Greek yogurt 
• 2 tbsp chopped fresh dill (dried dill works too. Only use about a teaspoon)
• 1 tbsp Dijon mustard
• Dash hot sauce (optional) 
• Sea salt and fresh ground black pepper, to taste

For the sandwich:

• 2 vine-ripened tomatoes, sliced 1/4-inch thick
• 2 lightly packed cups arugula or baby spinach 
• 4 whole-grain Kaiser-style rolls or whole-grain buns, split and toasted

INSTRUCTIONS:
In a large bowl, combine shrimp, celery, yogurt, dill and Dijon. Season with hot sauce, if desired, and salt and pepper. Divide shrimp mixture, tomatoes and arugula between rolls.

Nutrients per Shrimp Salad Sandwich (1/2 cup shrimp salad and 1 roll): Calories: 179, Total Fat: 2 g, Sat. Fat: 0.5 g, Carbs: 18 g, Fiber: 2 g, Sugars: 4 g, Protein: 21 g, Sodium: 370 mg, Cholesterol: 129 mg