Tackling Your Fitness Bucket List: 30 Days Back to Basics Yoga Challenge

Ever wanted to try yoga, but were too intimidated by it? Maybe you think it's too touchy-feely, or not a decent workout. Maybe you feel you are not flexible enough, or you tried yoga once and it was awful. Maybe your afraid your feet will blossom like the tongue and cheek AFLAC commercial alludes to...

Rest assured yoga will not make your feet blossom and, indeed, yoga is a good workout for the whole body and mind. Here's why.

Yoga is a series of precise body-weight postures and movements that fall into the following categories:

• Forward bends
• Back bends
• Balancing poses
• Seated and twisting poses
• Standing poses
• Arm balance poses
• Core poses
• Inversion (Upside-down) poses
• Restorative poses

There are almost an endless variety of balanced poses that work your entire body evenly, focusing on different goals to develop your strength, flexibility and agility. You also learn different breathing techniques in order to learn how to control and optimize your breath. One of the biggest "mistakes" a beginner exerciser (no matter what type of exercise they are participating in) makes is holding their breath. In yoga, learning how to breath with the poses is part of the process- nothing too touchy-feely about it. And each pose has both a beginner, intermediate and more advanced versions. Beginner poses which our challenge is based on can be done by anyone, while the intermediate and advanced poses take much practice and are the stuff that can intimate the pants off acrobats. So no worries, you won't be asked to wrap your leg around your head.

Unlike other forms of exercise, yoga allows you to work the whole body and focus on being in the moment, because you need to concentrate and focus on the pose you are working on in order to perform it properly and obtain the optimal benefits.

If you are like me and have tried yoga before and it just did not click, we encourage you to give it a go again. I did and found instructors that resonated with me and I learned to appreciate the many benefits yoga gives to the practitioner and now I LOVE yoga. That is not to say everyone who tries yoga again will learn to love it, but maybe you may obtain the many physical and mental benefits that I did too.  There are many forms of yoga and many yoga instructors out there that practice and instruct yoga in a way that may better mesh with you. You may even benefit from our 30 day Yoga Back to Basics Challenge.  30 days of beginner yoga poses with each day building upon the day before. At the end of 30 days you will have learned a grounding yoga sequence that focuses on total body strength, flexibilty and agility.

It will be fun so we encourage you to give a try! Namaste.

A New Year, Time to Tackle that Fitness Bucket List, and We've Got the Fitness Challenges for You!

Need a good kick in the pants and some camaraderie to help you tackle getting in shape in the new year? Look no further, we at Joy of Fitness have some fun (a relative word here) fitness challenges that will whip you into shape, tone and strengthen your body. Get moving, feel good and inspire others to do the same. You can do these challenges at home by yourself or enlist some friends and family. For some extra support and expert advice join our Facebook Group: Joy of Fitness Challenges.

The story behind the starting of these fitness challenges and the Facebook group: 

L to R: Shannon Stoughton (a.k.a. The Old Lady) &
Erika Laubach (a.k.a. The Youngin')

It all started with my learning that one of my wonderfully talented Fusion Fitness instructors, personal trainer and Institute for Integrative Nutrition graduate recently turned thirty. I witnessed her perform a killer push-up one day while leading one of her classes and thought, I may be forty, but I am forty strong and I will show this youngin' how it's done forty style. So I went into one of the storage rooms in the studio (I wasn't going to humiliate myself, I wanted to practice first, ya know), and got myself into an awesome plank, started to lower down into a push-up, then face contortion, sweat beads of fear, flashes of spectacularly failing the pull-ups portion of the presidential physical fitness test in elementary school, and finally plunk to the ground- another spectacular fail. Gulp. Swallow pride. Got myself off the floor and went back into the big room with a sweaty, forced smile on my face.

For some reason witnessing Erika perform a proper push-up that day in time triggered in me an existential mid-life fitness crisis. I mean, I have been watching people perform amazing push-ups my whole life and have helped clients learn and perform them as well. I have even managed to pull one off when I needed to. However, arms have always been my weak point and push-ups have always been a struggle for me which is why I personally avoid performing push-ups for exercise like the plague.

Yes, even fitness professionals can improve upon performance, technique and have areas of the body they neglect. I figured it was about time, after forty years of living, to face this upper body weakness nemesis and nip it in the bud. It's time to take my own advice to break bad habits of self-doubt and to woman-up by tackling this challenging area of my body and here's why. I would like to improve upon my overall health. Push-ups are a great way to increase total body strength (when done correctly which equals safely), including targeting the elusive core (ab muscles for stabilization), and the upper torso by engaging the pectoral muscles, deltoid muscles, biceps and triceps muscles. Most importantly for me, push-ups are perfect for promoting good posture by targeting and strengthening the muscles of the upper back as well, including the latissimus dorsi, rhomboids and trapezius.

Of course misery LOVES company so I decided to confide in Erika about my mid-life fitness crisis and asked her to come in on the challenge. Thankfully, she accepted and tasked herself with the walkout exercise. Thus, the thirty/forty challenge was birthed. My goal is to do 30 consecutive push-ups in 30 days and Erika has decided to tackle 40 consecutive walk-outs in 30 days starting January 2, 2015. That's correct, the younger ones do more- only seems fair, right!

We decided to take it public to hold ourselves accountable, to cheer each other on, give each other advice AND just in case there are a few folks out there kind of like me and need a good kick in the pants to get started!

I have posted our workout challenge as a pdf document and as a pic in our Facebook group group Joy of Fitness Challenges  and below, if you want to join in on the fun. We are also here to help if you have questions about proper technique. Our goal is to provide a different fitness challenge each month covering all parts of the body for 2015.

Ready for a fitness challenge? Join us!

World Dance Fusion: It's More than Dance, It's Family Tradition!

Why did you become a fitness instructor? Becoming a World Dance Fusion fitness instructor was an evolution for me. I was already into dance and fitness as well as a professional educator, so this was a logical next step.

What are the traits you look for in an excellent instructor  Someone who has excellent technique, breaks things down clearly, knows modifications, and makes things fun!

...and how does that influence your teaching style? I come from a background in Physical Therapy, so I approach every class with "do no harm" mindset. I feel my participants become better aware of body mechanics and hence get a healthier workout.

What motivates you to get out there and exercise yourself? I love to walk, and that is my first choice for physical activity, followed by dance. I love the feeling of being awake and renewed that a good workout brings me.

Favorite dance step, why? It is what my favorite teacher, mentor and friend Kukuwa calls moving your "boomsbey". Simple circular rotation of the hips down one direction and back up the other. I love the core workout and the toning benefits. It is just simply pure fun! 

Inspirational Quote: "I have just got to do a better job at getting them to play better." John Harbaugh, coach of the Baltimore Ravens. My philosophy on teaching, if I stay on top of my fitness game, my participants will too.

Raising Self-Esteem Through Yoga: Rekara Gage, Joy of Fitness Instructor

Rekara in supported bound ankle pose during
her Joy of Fitness restorative yoga class.

Why did you become a yoga instructor? 

I fell in love with the practice. Before doing yoga, I never would have expected that my body could move in the way that it can nor that I was as stressed and wound-up as I was. You’d be surprised by what that awareness can do for self-esteem and overall wellness (spiritual, emotional, physical, mental, etc.). I became a yoga instructor to help people appreciate themselves and realize their potential.

What are the traits you look for in an excellent instructor and how does that influence your teaching style? 

Someone who is helpful, patient, prepared, clear and creative has what it takes to be an excellent yoga teacher. I like to create a safe space for my students; one where they are reminded that we’re all students who are learning and progressing together. My classes are created to challenge students and let them play around; engaging their bodies and minds in ways that aren’t usually seen during the daily grind. 

 Rekara in supported revolved twist during her
Joy of Fitness restorative yoga class.

What motivates you? 

The feeling. My body feels so much better, my mood is so much better when I practice. Fitness in general is a pick-me-up. I can’t go too long without some kind of physical outlet to keep me balanced and centered. Luckily, yoga goes beyond just a physical release. 

What's your favorite yoga pose? 

I can’t say that I have just one favorite pose,

but I can say that I love poses like bridge. There’s so much growth and exploration in this pose because of its variations. With yoga, there’s really no such thing as “mastering” a pose. Students of yoga are always searching for ways to express poses differently such as feeling a pose more deeply or in new ways. This is a pose that you can really do that in.

Rekara in supported child pose during her
Joy of Fitness restorative yoga class.

Inspirational Quote: 

You don’t get better by doing nothing; you don’t get things done unless you give yourself to it, whole-heartedly.

Finding Sanctuary in Yoga: Jessica Whittington, Joy of Fitness Instructor

Why did you become a Yoga instructor? 

It was a very natural transition for me to go from Kung Fu to Yoga (both are martial arts and yoga is often referred to as the 'martial art of the soul' for how it reveals much inner truth to you as you progress). Yoga allowed me a sense of sanctuary during a very dark time in my life and for that I will be forever grateful. I love that the discipline is such a COMPLETE workout: developing strength with balance, agility, and breath control but also allows one to center the emotional life and calm the constantly over stimulated mind / nervous system.   

What makes a great Yoga instructor? 

Knowledge mixed with compassion and a nurturing quality. The minutiae inherent within the many different styles of yoga can be overwhelming if one attempts to parse the greater detail, so knowing how to communicate a short hand version of some of these concepts and seamlessly integrate them within a class' theme is a skill that takes a long while to refine. Also, being able to adapt a class on the fly to your students and have the right pacing based on the type of class can not be underestimated.

Jess in dancer profile.

What motivates you? 

Finding the perfect mix of music, sequence movement and mental intent ... when you find it the result is this 'moving meditation' which feels organic and effortless. In my own practice, it is the process of learning how to relax and trust my body during a very advanced practice that keeps me motivated and coming back for more every day. 

Favorite Yoga Pose: 

Lately I've really been enjoying variations of Hanumanasana (Flying Monkey Leap). I LOVE the incredibly deep stretch in the hamstrings / inner hips as you surrender the body to the pose and begin to extend the spine up and roll back the shoulders to open the heart deeply. It is incredibly activating in multiple muscles of the body and allows one to deeply plant the sit bones / pelivc floor. 

Inspirational Quote: 

'Yoga teaches us to cure what need not be endured and to

endure what cannot be cured.' BKS Iyengar 

Have a Fitness Resolution? Resolve to Make it Work for You!

Hey you, the new year is here and like every new year exercise and eating right is at the top of your resolutions list. So what are you waiting for? You already know why your doing this. Your good health, your energy, your high spirits are needed. There is no better time than now. You ARE going to start that exercise program and you ARE going to eat a healthy, well-balanced diet.  Sure, you'll take it slow and steady making sure it becomes a part of your routine so it sticks. Change takes time, so don't forget that. You are going to have set backs, but your not going to beat yourself up about it. I mean, stuff happens, just don't use it as a an excuse. (You know what I mean!) You'll pick yourself back up and get back to it. It's a new year but never fret, the right time is always, NOW. You can do this.

I resolve to make it work for me.

No expectations, but to keep active.

Now get it done. 

Here's how:

• Budget for Fitness You do not need a lot of moolah, but you do need to budget for whatever gets you excited, keeps you motivated and accountable. Whether your buying equipment for an in home space, walking/jogging clothing or shoes, exercise gear, joining a gym, taking a class, buying a DVD or a Wii, or you want to work with a trainer you need to budget for exercise.

• Research Fitness Programs, Gyms, Classes, et al. Try out a variety of things- variety is the spice to life.  You need to mix it up between these three modes of exercise for optimal fitness results:
• CARDIO  (walking, jogging, kick boxing class, cycling class...)
• STRENGTH  (metabolic training using weights, body resistance training, Pilates)
• STRETCHING/MINDFULNESS (Yoga, Tai Chi) 

• Tell your family, friends and co-workers your exercise plans. Letting others know your plans will not only help you stay motivated, it lets others know your good health is important to you which in turn makes scheduling fitness a whole lot easier. People nowadays are way more understanding of time spent exercising than say taking several cigarette breaks throughout the day. An hour, hour and half spent doing your body and mind good helps everyone! Letting people know your starting an exercise regimen may even lead you to an exercise buddy to help keep your workouts fun and keep you accountable too.

• Get Started. Try out different times of day to exercise and see what works best for your schedule, your family, your personality. There is no right or wrong time of day to exercise.  Remember you do not have to do 60 minutes of exercise in one bout. 60 minutes accumulated throughout the day works. The goal is to try to exercise everyday or at least 3-4 days a week, alternating between cardio, strength training and stretching/mindfulness activities.

                                                                                                                Good luck and cheers,

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