This month’s WOW’s will focus on going for a walk! Walking is a great way to obtain steps and can be done anywhere and anytime, without the need for equipment.
Aim for 10,000 steps this week. You can break up your exercise routine if you cannot obtain it all in one setting. Weather too hot? Walking the hallways or the stairs in your building is a great option!
Summer is fast approaching and many of us are excited to enjoy the outdoors and sun. I for one love to go to the beach and place my feet in warm sand. However, as much as we enjoy the outdoors, excessive sun exposure can cause damage to your skin, which include premature wrinkles and skin cancer.
Below are some of my favorite tips to safely enjoy the summer without potentially damaging my skin.
Have a great and safe summer!
This month’s WOW’s will focus on performing variations of lunges. Lunges can improve your lower body strength and your balance. No equipment is needed for these exercises and they can be performed anywhere and anytime!
Walking Lunge
Take a step forward with your right foot. Bend both knees so they are 90 degrees and keep the torso upright. Then stand up tall and step forward with your left foot and bend both knees to 90 degrees. Take 4 steps forward and then turn around and take 4 steps back for a total of 8 walking lunges.
This month’s WOW’s will focus on performing variations of lunges. Lunges can improve your lower body strength increase your balance. No equipment is needed for these exercises and they can be performed anywhere and anytime!
Side Lunge
Stand up tall and place your hands on your hips. Take a wide step with your left foot and bend your left knee. Keep your right knee straight and push your hips back. Step your left foot back to center and switch to the other side. Perform 10 repetitions total on the right and left foot.
This month’s blog will cover more neck and shoulder stretches. I’ve noticed that my upper back and neck are stiff and sore after working on my laptop. Even looking down at my phone or reading a book on my lap causes my upper body to tense and become stiff.
The stretches below are meant to improve your mobility in the office or at home. Taking small breaks can increase your range of motion while simultaneously reduce pain in your shoulders.
Sit up tall in your chair and place your hands on your ears. Take a deep breath and pull your elbows apart while simultaneously squeezing your shoulder blades together. Then, lean back and look back while looking to the wall behind you. Hold for 15 to 20 seconds.
Turn your head and pretend as if you are smelling your underarms. Use your hand to gently pull against the side of your neck so you can deepen into the stretch. Hold for 20 seconds on each side.
Place your forearm against a doorway/wall and keep your elbow at 90 degrees. Lean into the doorway/wall and twist your body so you are looking over your shoulder. Hold this stretch for 20 seconds to open up your chest and upper back.
This month’s WOW’s will focus on performing variations of lunges. Lunges can improve your lower body strength increase your balance. No equipment is needed for these exercises and they can be performed anywhere and anytime!
Forward Lunge
Take a step forward with your right foot and bend both knees to 90 degrees. The front knee should not go past your front toe. Then step back and switch to the other side. Perform a total of 10 repetitions with the right and left leg.
Common problem areas from excessive computer usage are tight upper back and chest muscles. We spend most of the day hunched forward, which causes our chest to cave in and our back muscles to become tight. If left untreated, our posture can become compromised and we can develop chronic back, neck and shoulder issues.
Therefore, it is essential to stretch and strengthen your body at home or the office, even if it is for a couple of seconds. Try the stretches below to strengthen your body and improve your range of motion.
Sit up tall in your chair and place your hands on your ears. Take a deep breath and pull your elbows apart while simultaneously squeezing your shoulder blades together. Hold for 15 to 20 seconds.
Sit up tall in your chair and interlace your fingers. Take a deep breath and push your palms away from your body. Round your spine and pull your shoulder blades apart. Hold for 15 to 20 seconds.
Perform both the chest and back opener throughout your day to help reduce pain and improve mobility!
There is a sense of serenity and peace while thinking about water. Viewing the waves of the ocean during a sunset brings happiness, and hearing the rain drops against the windowsill creates a relaxing environment. I personally feel so much better when I’m at the beach. All my worries and fears cease to exist when I see the deep blue water extend past the horizon.
In contrast, our daily lives are the opposite of what water represents. We rush to get to work, furiously respond to emails, and multitasking has become a habitual activity. Our lives are so busy that it is often difficult to find time to enjoy what really matters.
Below are some tips on how to be like water. These tips will help with mindfulness and increase your life satisfaction.
Water moves forward. Do you ever feel stuck in a rut or a situation? Think about moving forward in your life. We can’t change the past and we can’t predict the future. Move forward, drop by drop, or step by step.
Water adapts to the environment. When you put water in a freezer it turns to ice. When you put water in a glass it shifts to accommodate the cup. Change is constant and at times we struggle to adapt. We wish things were different or we want a different outcome. However, we can shift our perspective to respond instead of reacting to change.
Water flows easily. With our jobs, family, and social lives, it can feel like it’s a daily struggle to meet all our responsibilities. If you feel overwhelmed, take a deep breath, and pause. It’s all right to provide self-care first before taking care of everything else. Find a place within yourself which consists of ease and effort as opposed to pushing forward to the point of exhaustion and burnout.
Take care and don’t forget to hydrate, physically and mentally!
Many of us view the New Year as a new beginning and positive change. While I do agree with this notion, I also view the mornings as a symbolic representation of a new beginning. Before the sun rises the sky is dark and there is no light to be seen. Then the sky slowly changes, and radiant light emerges from the horizon, casting warmth and energy farther than the eye can see. All the darkness is gone, and we are left with a radiant and new sunrise. A new day has emerged.
We can compare the sunrise, or transformation from darkness into light, as a new beginning. The challenges and obstacles we faced are of the past, and the dawn is a new day for us to grow and transform ourselves. Moreover, there are 365 days of this a year! This means we don’t have to wait until the New Year for a new beginning. Opportunity and potential are always in front of us.
Therefore, it is essential that we start our mornings or our new beginnings with intention and focus. Below are some tips to illuminate light upon your goals and dreams.
Become a morning person so you can take care of yourself. I know this is hard for all of us. I personally need 8 -9 hours of sleep a night in order to exercise and train others. However, I noticed that when I wake up earlier, I am more productive and I’m able to achieve more throughout the day. In addition to waking up early, I will try to work out, exercise, stretch, or listen to music. Self-care gives me motivation and I’m so much happier afterwards. This helps supercharge my day so I can make the most of my time. It’s very easy to stay in bed, especially with the cold weather. See if you can push yourself to not press snooze and get out of bed.
Avoid excessive use of social media. I think social media is beneficial to keep up with people’s lives and accomplishments. However, I catch myself looking at my phone in the morning and before I know it, an hour has passed. I realized that I could look at other people’s lives and get lost in theirs, or I can get out of bed and invest in mine. Looking at people’s accomplishments also can create comparison and judgement. We might wish our lives were better or we had different circumstances. Social media isn’t bad but remember that there should be limits on how much time you spend scrolling through Facebook and Instagram.
Change your perspective. Sometimes when I wake up and look at the clock, I wish I was still sleeping, and I groan at the fact that I have to get out of bed. Upon reflecting on these thoughts, I realized that my perspective was negative. Consequently, I came to the conclusion that I have the power to shift my perspective into something that will benefit me. Instead of saying I have to wake up, I now say I get to wake up. I now have 24 hours to make the most of my day. Every day I am blessed with the opportunity to motivate and inspire people to change their lives. After work, I have the opportunity to enrich my life though yoga, dance, and spending time with the people I love. I am incredibly grateful for all of this, but gratitude only comes when we take a step back in order to adjust our len.
Every day we have the opportunity for a new beginning. I wish everyone happiness, contentment, and growth, 365 days out of the year!
World Dance Beat – January thru March
Salsa – April thru May
Bollywood – June thru July
Hot Hula Fusion – August thru Sept.
U-Jam – Oct. thru Dec.
Bollywood
A high-energy cardio dance workout, inspired by the sounds of India. Move to the heart pumping beats of Bollywood, release some pent up stress, and unleash your inner swagger. The choreography is easy to follow and fun.
Date: Thursdays
Time: 12:45pm – 1:15pm
This website uses several features that are not available to the browser you are using.