FASCIAL ELASTICITY IN YOUR YIN YOGA PRACTICE

Fasical elasticity and sequencing in Yin Yoga, to prevent athletic injuries? You said what now?!

The practice of Yin can be an instrumental benefit to our fascial trains and fascial net. Yin Yoga is designed to deeply relax and renew the connective tissue of the human body.

But what is connective tissue,  what is fascial elasticity or fascial training and, what is the neuro myofascial net/web?

This is no easy one-blog answer; therefore, over the next few weeks we will explore these questions and shed some light on how you can take your Yoga practice to a whole new level, prevent injury and even correct previous injury from the art and science of your connective framework.

Fascia (as a whole) forms the biological container and is the fundamental connector for every organ; including muscles and connective tissues. Many that may sound familiar; plantar fascia, Achilles tendon, iliotibial band, and thoracolumbar are all fascia.

The fascial trains (anatomy trains) and net or web in particular, acts as a single connected unity in which the muscles and bones float, along with smaller connectors where the organs literally hang and co-mingle. Most injuries are connective tissue injuries, rather then muscular injuries (which occur once the fascia net’s load has become too much).

Your fascia has 10 times more sensory nerve endings then muscles do; which is also primarily WHY we “feel” more with soft tissue work, and WHY it is imperative to train fascial trains in conjunction with the anatomy slings of the muscular systems.

If we take it one step further, and include the neuro myofascial net, which also includes; the blood and blood cells, and other elements not part of the structural cellular “net.” Perhaps the closest term we could introduce all of these elements would be the extra-cellular matrix (ECM), which includes everything in your body that isn’t just cellular; including fibers (collegen weaves), collodial gels or the “glue” that holds and supoprts movement within the connective tissue and lastly water; which surrounds and permiates the cells.  

Thomas Myers, coins the web the best by stating, “Every cell in your body is hooked into—and responds to—the tensional environment of the fascia (Ingber 1998). Alter your mechanics, and cells can change their function (Horwitz 1997). This is a radical new way of seeing personal training—stretching, strengthening and shape-shifting as part of “spatial medicine” (Myers 1998).

And down the rabbit hole we go… lets bring it back to the benefits of Yin and prevention of injury.

Benefits of a Yin Yoga practice can be immense, especially for students who are also runners or athletes. For example, runners who train fascial fitness and employ fascical elasticity more often (quick whole body movments) will be using less muscle power during their runs, as they ultimatley store more energy in the stretch and then attain it back during the release. Thus, they will be able to run longer with less fatigue.

Therefore including sequenced postures that promote fascial elasticity and help to improve the integrity of not only the joint, but the surrounding tissue and sub sectional slings/trains can aid in resetting any biomechanical breakdowns post run or post training; as well as speed recovery.

Most teachers and students alike will find these key areas significantly improved on and off the mat:

• restoring natural bio mechanics settings for posture and function
• prevention of asymmetries in the body, but addressing small indicators
• easing the long-term consequences from injury and preventing new ones
• extending functional movement for longevity
• Re patterning the bioelectric feedback to better improve mind/body connection

Herein lies, the “Yin” to that Yang, a great Yin practice can balance out the stress of training to prevent injuries and breakdowns. When we reset and maintain elasticity in our body, we move more freely.

Next week we will look at a common injury assoicated with Runners and Yoga-athletes alike. ITB syndrome and Knee injuries.

 Get your asana on, and enjoy the stretch!

 

Bridging the Gap Between Yoga and Functional Movement

 

What do Yoga and Functional Movement have in common?

In Sanskrit the word Yoga is derived from the root “yul” meaning to control, to unite, to join; meaning whole.

There are many paths in yoga, all of which lead us to the same ultimate destination; which is optimal health and wellness in body and mind and a connection with something greater then ourselves.

Functional movement aims to achieve the same destination, but does so through a more scientific modality.  One rooted in understanding the approach to freedom in movement through the application of transformational biomechanics.

Let’s take a closer look at the fundamentals of both Yoga & Functional Movement (FM):

Yoga: Anamayakosha – the physical body and its systems. FM: Biomechanics, Anatomy & Physiology)

Yoga: Pranamayakosha – the energy body and breath FM: Deep Diaphragmatic Breathing & Energy Pattern Distribution

Yoga: Manomayakosha – the psychoemotional body FM: Sports Psychology & Emotional Mechanics)

Yoga: Vijnyanamayakosha – the watcher state or higher mind FM: Visualization & Skill Attainment

Yoga: Anandamayakosha – the bliss body, higher consciousness and the enlightened state FM: Homeostasis & Equilibrium.

As a health practitioner of movement coaching we focus on aligning the body, and controlling movement through the use of transforming negative restrictions or “bio mechanical breakdowns” into symmetrical movement patterns. These movements are based on real-life situational biomechanics that affect us daily. They usually involve gross motor movement involving multi-joint movements that prepare the body for real life developments; which also place a high demand on the body’s core, segmental stabilizers and innervation of the body processes.

Yoga and Yoga therapeutics have been a growing niche market of the Western Yoga World for many years and with more teachers becoming more educated on human anatomy and physiology and more health practitioners understanding the benefits that Yoga modalities can have both mentally and physically on their clients.

It’s easy to see the direct connection between the two disciplines. Both aim to teach on-going adaptation; which is required for people to remain injury free, and to maintain freedom of movement and peace of mind.

The art of traditional Yoga, with the syngery of Human Kinetics and Movement! A blissful marriage if I do say myself….and I just did!

– The Da!ly Muse

YOUR PATH TO PRANAYAMA

“PRANAYAMA IS DERIVED fron two Sanskrit words – prana (life) and ayama (control). Pranayama is therefore life control and not  “breath control.” The broadest meaning of the word prana is force of energy, which permeates and sustains the universe.” – Paramahansa Yogananda

We know that the word “pranayama” means life force, and in Yoga this means “breathe work; and therefore deep diaphragmatic breathing is crucial to both sustaining our life, as well as relaxation.

But did you know that learning how to use your diaphragm does more then just help you breathe deeper and cultivate prana?  

It also establishes the mind-body connection needed to activate our autonomic nervous system (ANS); which can become under-active or over-active with stress, tension and daily hustle and bustle of our urban lifestyle. 

The ANS is responsible for regulating the body’s involuntary functions; which includes the movement of the diaphragm, heart rate, circulation, muscle contractions and so on; thus breathing is an unconscious action.

It is composed of two sections, the parasympathetic nervous system (PNS) and the sympathetic nervous system (SNS). The SNS activates our stress response (the ‘fight or flight’ response) and is associated with higher energy utilization, while the PNS counteracts the stress response and is associated with relaxation, energy conservation, digestion, etc. In many dis-eases or illness, including anxiety, chronic fatigue, the autonomic balance is impaired, with an over-active SNS and under-active PNS.

 When we meditate or sleep all of these processes slow, along with our breath and we reach a steady state of deep breathing, which is controlled and methodical.  However, daily stress, tension, muscle fatigue and anxiety can obstruct the fluidity of breathing leaving us with shallow, rigid breathing patterns, which then results in unbalanced or impaired autonomic responses that restrict the flow of energy in our body, thus weakening our prana.  

 Deep diaphragmatic breathing exercises engage the diaphragm, abdominal wall, rib-cage and improves the inner space within the abdomen for the organs to move freely. Practicing your pranayama helps to circulate freshly oxygenated blood throughout the system, improves mental clarity; as well as activates the parasympathetic nervous system stimulating the vagus nerve, which induces the relaxation response, and provides a healthy respite from chronic stress.

 What else does the Diaphragm and breathing do?

 Here are a few Yoga benefits based on the associated structural framework of the diaphragm and deep breathing mechanics:

• Reduces intra-abdominal pressure by sustaining proper energy flow through movement, as well as activating the lower six ribs that the diaphragm attaches to. Especially great for Restorative Yoga and Yin practices.
• Improves thoracic mobility by engaging the muscles of the rib-cage (intercostals) allowing for deeper and focused lateral breathing, which will support movement in asanas focused on rotations, lateral bending and forward folds.
• “C3, 4 and 5 keep the diaphragm alive.” diaphragm receives nerve innervation from the phrenic nerve, which is made up from branches from the 3rd, 4th and 5th cervical (neck) nerve root. Neck and shoulder pain are common in today’s world, therefore learning how to breathe deep and use our diaphragm will allow you to become more proficient in transition poses, inversions and back bending.
• Helps relax the psoas, illiopsoas and muscles associated with hip flexion to relax, as one of the ligaments of the diaphragm (medial arcuate)is wrapped around the top of the psoas.
• Stimulates the Vagus Nerve (also known as the “wandering” nerve). It is the nerve that comes from the brain and controls the parasympathetic nervous system, which controls your relaxation response.

There are many ways to activate the vagus nerve and turn on the relaxation response.  When you take a deep breath and relax and expand your diaphragm, your vagus system is stimulated, you instantly turn on the parasympathetic nervous system, your cortisol levels are reduced, and your brain heals. 

 How to Deep Breathe & Activate the Vagus Nerve

Your Path to Pranayama can begin in a comfortable seated or supine posture, relaxed, place one hand on your chest and the other hand on your belly. Slowly become mindful of your breathing and start to lengthen your inhalations and exhalations. Your chest and belly should rise and fall in synchronicity:

• Breathe more slowly.
• Breathe more deeply, from the belly.
• Exhale longer than you inhale. 

 Take a breath into your belly (i.e. expanding your diaphragm) to the count of five, pause for a second, then breathe out slowly through a small hole in your mouth.  While at rest most people take about 10 to 14 breaths per minute.  Exhaling through your mouth instead of nose makes your breathing a conscious process, not a subconscious one.

 Balance and Breath make your prana happy!

– The Da!ly Muse & YogaFORM Teacher

Sources: Yoga Anatomy: @ Leslie Kaminoff and The Breathing Project, Inc

Yoga & The Anatomy of Back Care

We all know that Yoga is integral to our health and wellness, but did you know that Yoga can benefit the health of your spine! Therapeutic movement and alignment based postures have been used to improve the integrity of the spine, as well as overall mobility of the spinal segments, thus establishing a well balanced yoga diet of back care.

For us to venture into the realm of Yoga for back care, one must familiarize themselves with the components of the spine.

 Your Spine:

Your spine consists of several parts. Your lower back or lumbar spine counts 5 vertebrae (L1-L5). Each segment has about 2 degrees rotation which totals for 30° movement when turning. Your lumbar spine is designed for stability, as well as load distribution through the hips to the lower limbs. Your cervical spine or neck counts 7 vertebrae (C1-C7). About 40° movement in rotation. Your thoracic spine or middle back counts 12 vertebrae (T1-T12). 70° movement when turning and designed for mobility.

Our thoracic spine plays an integral role in our overall movement and ability to move freely. Lack of thoracic mobility is as common as lack of hip mobility. Lack of thoracic mobility forces your body to function in ways it was not designed for. It also forces your lower back and/or neck to compensate.

 

Basic Back Care Principles:

 While participating in a class, or teaching your own class keep these anatomical and movement principles in mind:

Breathe as You Do the Yoga Poses. When we hold our breath, we hold onto tension. Quiet, introspective breathing alters the sympathetic/parasympathetic nerve signal balance to the arteries and veins, allowing increased circulation to tissues whose vessels are constricted during times of stress

Create Movement of the Spine With Flexion and Extension. The spine needs movement to lubricate the joints and provide nutrition to the spongy disks between the vertebrae. During movement, the disks–through a process called imbibition–soak up nutrients. To feed and lubricate the disks properly, it’s necessary to reverse the curvatures for brief periods of time, which yoga postures do gently and wonderfully. Cow Cat (pelvic tilts on your hands and knees) and Sun Salutations are excellent ways to create movement of the spine.

Balance Flexibility with Strength. Strength is vital, but so is flexibility. Developing strong yet flexible muscles is perhaps the most crucial principle in back care. In yoga sessions, it is important to lengthen contracted muscles before working on strength. For the back this means stretching the back muscles to lengthen the spine and create more space for the vertebrae and disks; which improve spinal integrity.
When lengthening the spine, its natural curves should be maintained, keeping the low back in its concave curve. The back’s curves are designed to absorb shock and facilitate full ROM throughout the spinal column. Natural flow of elongation should be the primary focus.

Mobility and Stability. As we know functional movement and biomechanical symmetry require a balance between mobility and stability in all major joints. Where there is an asymmetry, there will be an imbalance, thus placing stress on the tissue surrounding the associated joints. As a coach in movement & performance this is the area I spend most of my time with clients; starting with screening for breakdowns in biomechanics and determining the proper exercises/drill sequence to establish proper mechanics and symmetry . A Yoga practice can support the areas where balance, stability and improve mobility is needed.

The Importance of Yoga Sequencing. Sequencing the yoga poses from basic to more advanced is very important. More advanced backbends can be contraindicated if the back has not been strengthened and the thoracic spine has not gained flexibility. As is with training protocol, we must start with movement prep drills and postures that bring our attention to releasing the fascia first, establishing movement in the thoracic spine, then working towards warming up the major joints (hips and shoulders). From here working muscles groups in a sequenced fashion will benefit opening and increased blood circulation to major muscles and joints.

For example:  Hip Opener Sequence

A.  Cat Cow (Marjarasana) Flow Series: Movement prep for spine. Hands under shoulders & knees under hips. Inhale lift head & tail bone concaving the back. Exhale tuck tail bone under, round back upward, head down. Be fluid with your movements. Always starting from the pelvis.

B. Hip Flexor Pose (Ardha Mandalasana). Bring your right foot forward with your right knee slightly in front of your ankle bone and your left knee on the floor. Lunge forward to stretch the front of your thigh, where the hip flexors are located. (Use blocks if necessary.)

C. Kneeling Hamstring Pose (Anjaneyasana). Placing hands on either side of your front foot, shift your hips back, straighten your front leg, into the kneeling hamstring stretch. Keep the toes down to stretch the tibalis anterior muscles (shin muscle).  

D. Glute/ SI Joint Opener/ Pigeon Pose (Eka Pada Rajakapotasana). Bend the front leg and bring the front knee to the floor, while releasing the other leg to the floor. The front leg shin may angle back towards the hip or be more parallel to the front of your mat, depending on your flexibility. Stretches the thighs, groins, back, and psoas. Opens the chest and shoulders. 

So the next time you find yourself saying….”awww my aching back”…. Stop, drop and roll out that Yoga Mat!

– The Muse, Sarah M Jamieson

Training Begins for the Walk In Her Shoes 100km…

FIRST WEEK OF TRAINING THE COUNT DOWN TO 100KM IS ON…

After spending 1.7 hours mapping out my 100km running route at MapMyRun online, I have come to realize just how far this event will take me! It’s actually close to epic, and as a coach and trainer, I would usually attempt to talk my clients out of an event of this sort. However, for a great cause why not eh! We only live once!

One of my BHAG goals have always been to complete (notice I didn’t write “compete”) an ultramarathon…and there is no time like the clear and concise present. Here is how I have started my training, one step at a time:

EDUCATE YOUR SELF: Even coaches need coaching. In last months issue of Runners World, I found this article…

“DO. NOT. BE. INTIMIDATED. If you have completed a marathon or two, you can–in 16 weeks–add an ultramarathon to your running resume. Really. “In South Africa, 14,000 runners each year enter the Comrades Marathon, 54 challenging miles of big rolling hills, and each year about 85 percent of them finish,” says George Parrott, ultrarunning vet and director of training for the Buffalo Chips Running Club of Sacramento. “The moral here is that your expectations can get you to the finish line of an ultramarathon, and that this kind of distance is not unworldly.” Do not be intimidated…I am only running through 5 districts, most of Vancouver, hey… I’m not intimidated!!!

A WALK IN THE PARK: I’m not going to spend most of my waking hours running. That’s because prepping for a 50-miler is much like marathon training, but with fewer and slower intervals, and somewhat longer (and slower) long runs spiced with walking breaks. My game plan is to focus on the 10:1 on my own and the 5:1 with my Team and supports.

 STAY FUELLED: During the walk/run, I plan on eating whatever worked for me during your training runs: ELEVATE ME! bars, jelly beans, cookies, raisins, figs (newtons). Whatever. And drink continuously: eight ounces or so every 15 to 20 minutes, including electrolyte-loaded sports drinks. Aparting I am told to consider high-caffeine drinks such as Mountain Dew over the last 15 miles….now that’s what I am talking about! I wonder if a SuperBig Gulp can pass….

WEEK ONE OF TRAINING:

Total Weekly Kms: 50km (LSD = 15km x 2) (2 run = 10km x2)

Movement Prep Drills and Yoga x 5

XTrain 60 mins x 2

Week One went better than I expected, and next week the peids are to the pavement again, I need to clock the miles and continue to do my movement prep drills twice a day to keep my biomechanics in check! Thank the sweet mother of pearl for Yoga!!!

Stay tuned next week  – I have a 3.0 run on Sunday planned…keep your fingers crossed the sun come out to play!

– The Da!ly Muse – Sarah Jamieson

WHAT IF YOU COULD? IF YOGA…

 

THE IF YOGA METHOD

 

IF Yoga is an integrated approach that combines traditional yoga styles, with the principles of sports specific STRETCHING, functional movement, postural therapeutic movement and alignment principles to help prevent injuries and correct structural anomalies. The IF Yoga sequencing is designed to translate the fundamentals of flexibility conditioning off the mat and into your destinations, events, coaching sessions and daily life.

TRADITIONAL YOGA AND ALIGNMENT STYLES

Yoga is a 5,000 year old discipline that is part philosophy and part physical fitness. The traditional styles of Hatha, Vinyasa and Restorative are designed to increase flexibility within the deep connective tissue through focused attention on alignment and muscle recruitment. It is a program that adapts these core properties to the individual’s unique mechanics. Muscular strength, stamina, endurance, power and balance are the fundamentals when performing various fitness routines or any other performance based activity, however with any form of training, imbalances can occur.

 

POSTURE & ALIGNMENT PRINCIPLES

These imbalances or misalignments in muscular development can be solved with strategic stretching and YogaFORM movement patterns, as it enables the mind and body to coordinate with each other and function more efficiently.  When health is optimal, the body assumes a natural balance of muscle strength and range of motion.  This therapeutic and alignment postures hold the potential to eliminate or alleviate the pain and discomfort caused by misalignment or injury.

HATHA YOGA FOR SPORT

Primarily known as the path of technique uses anatomically precise sequences of muscle movements where emphasis is placed on the musculoskeletal, nervous, respiratory and cardio vascular systems to promote proper muscle recruitment in association with body alignment. It helps to release the myo fascia tissue that protects the muscles, joints and ligaments, which make up 47% of the body “tightness.”

VINYASA YOGA FOR SYSTEMS INTEGRATION

Primarily known as “Flow Yoga” is designed to link movement with breath. Traditionally, we only use 30-40% of our lung capacity, this style of Yoga is used to promote higher levels of capacity through deep diaphragmatic breathing, by recruiting weak muscles around the ribcage in conjunction with postural muscles around the vertebral column to reduce internal tension and promote stability in the torso. We use this during every sequence transition to assist the work of the tissues, and the awareness of those effects directs you to make subtle corrections and adjustments to your posture and alignment on and off the mat.

 

 

 

THE BENEFITS TO IF Yoga

Posture & Yoga Integration:

• Integration of the physics of biomechanics in movement and it’s relation to sport specific movements, patterns and practices
• Integration of kinesiology and human movement principles sequenced through traditional transitions
• Offers a greater focus on the posterior body, open/release activation and muscle awareness through the platform of movement and breath
• Spinal integrity and articulation for improved spinal alignment and relationship between the hips (pelvic girdle) and shoulders (shoulder girdle)

 

Biomechanical Benefits of Yoga:

• Improves flexibility and mobility to all major joints
• Improves posture and spinal mobility (flexion and extension, rotational mobility)
• Improves core activation and stability through the transverse abdominals
• Biomechanical considerations of all major joint movements, and connective tissue integration
• Slows the nervous system, reduces stress and improves neuroendocrine adaptation
• Prevents injuries for occurring and improves proper recruitment sequencing for linear, multidirectional and explosive movement patterns
• Works to achieve a neutral alignment that reduces lower back pain, neck pain, arm and hand numbness, pelvic imbalances, foot pain and knee pain

 

IF YOGA SEQUENCING

All specific stretches and postures used in sequencing and transitioning from movement to movement are incorporated with the natural human locomotion and directions the body can move freely in sport or daily activities. All movements start with breathing and attention to the foundation of all human movement the core, postural muscles and spinal integrity; from there we address postures that work to strengthen the connective tissues, joints and ligaments emphasizing the importance of areas that bind the musculoskeletal systems together.

Each movement pattern and posture are designed to reveal weaknesses, inflexibility or misalignments, as well as counter movement patterns to strengthen weak muscles, improve flexibility, and improve performance using the client’s unique mechanics. The goal is to re design and re correct alignment for improved functioning and posture.

IF YOGA FOR RELAXATION

Yoga can benefit in many areas of your health and wellness, but most of all it brings calmness and clarity to the body and mind. Yoga reduces stress and tension in the body, but allowing each customer to take time for them selves invest in their vitality. Each class or session will leave you invigorated and energized!

Christmas Merriment UN-Grinched

 

Tis the season to eat, drink and be merry, but weight…I mean wait….what about your fabulous fitness lifestyle that you have worked so hard to achieve?

So many hours clocked on the hamster wheel of the gyms finest cardio equipment, the sweating, the classes, the I need to relax Yoga (insert OM here) , the healthy balanced nutrition…”Can I just have a moment to catch me breath instructor lady”… replaces the sugar plums dancing around in your head mantra.  Oh right, it’s holiday time again!

 With Christmas and New Years just around the corner, the holidays are a notorious time for…ahem…weight gain and…Let me be quite frank, I still have Halloween candy left to pillage and consume. Three months of feasting, the merriment of wine and dine events, coupled with the blistering cold weather and traditional absenteeism from your usual exercise routine, it’s a common recipe for packing on the unwanted pounds and wondering Christmas morning whilst amongst the flurry of present opening, the Reindeer knitted sweater Granny gave you doesn’t fit, even though…you swear you told her the right size!

 All is not lost my fine festive friends. Use these tips of the holiday trade to keep you inspired, healthy and guilt free this Holiday Season…

 Top 10 Tips Towards Holiday Health Bliss:

1. Think realistically, prepare and plan ahead. After reading this, go and remove all processed, unhealthy tasty treats, junk and “bingeable” items from your pantry and replace them with veggies, fruit, high protein nuts and whole foods. Then do your part for the community and drop off your unused food to Quest Food Exchange or a local shelter who can re distribute and re use your plethora of plenty.  
2. Snack Smart before meals. Making sure to snack healthy before festive meals or shin-diggers can ensure you don’t over eat or grab the canapé tray out of the waitresses hands because your famished (been there). Eat small portions that pack a protein punch, low in carbs and fat.
3. Don’t Skip Meals. Breakfast is the meal of champions! Statistics show, if you skip meals you are more likely to slow down your metabolism and present an excellent opportunity for your hormones to be all over the map – which in turn doesn’t allow your foodstuffs to be properly broken down and utilized. Try a great healthy omelet – couple egg whites, fresh peppers, zucchini, tomato, cilantro and a small jalapeño pepper for zest, one piece of squirrelly grain bread, and a handful of fresh berries – 8.5 mins tops to make that little piece of heaven and calorie conscious.
4. Establish a support system. Recruit a best friend, co worker, spouse or furry friend to hop on the exercise and stay fit for the holiday’s band wagon, who provide you with nonjudgmental and nurturing support.
5. Create a Holiday Journal. Research has shown that keeping a daily journal increases your success rate. So get a pen and paper you DA!LY MUSERS!
6. Leave the Table. After the pause of everyone eating, be the first to engage your loved ones to take the conversation into another room. This reduces the “oh…I will just a smaller third helping… or picking!
7. Nix the late-night binge: Don’t be a turkey and snack late at night. If you snack after 8pm with excess calories (as your body processes start to slow down and get ready for rest mode), you should be prepared to fit them into your jeans the next morning, because your junk in the trunk…well you get it.
8. Eliminate processed sugar. News Flash – processed sugars are still carbs, they have just been stripped of any nutrient value. The word processed means to re engineer, to change, to convert from its natural state. This includes; sugar, condiments, white bread, white pasta, white rice…anything white (with the exception of snow of course).
9. Offer Healthy Alternative. If you’re host, design a food menu that compliments your healthy goals! Your audience will thank you! For example – Cook an organic farm fed turkey…or try tofurkey. Instead of just potatoes…why not mix it up and combine yams, sweet potatoes and red potatoes, less calories and still being true to the holiday spirit. Stuff the bird with all grain, whole wheat bread – rather than the traditional white bread and for dessert why not try phyllo-fruit pastries with low fat frozen yogurt and fresh berries to top (phyllo-dough is light and flaky and virtually fat free).
10. Stay on the hamster wheel. Maintain at least 3 days a week in the gym no less. This should include cardiovascular activity and strength components. Circuit training is fast and fabulous with cardio and strength combined, and of course, make sure to end with a 10 min Yoga inspired stretch to give you that Zen like…”I’ve earned my Chi” moment of goodness.

 

Stay tuned for Post-Holiday Tips just before Christmas!!  For more information on these tantilizing tips, please email “gimme the scoop” to email the MUSE directly.

Until next time DA!LY MUSERS…eat smart and enjoy the festivities to come!

The DA!LY MUSE xo

Hello world!

Welcome to DA!LY MUSE! The Muse is currently in research mode, to bring you the best info on health & wellness. In anticipation of our first editorial piece, why not sign up for ‘gimme the scoop’…pssst… remember this is all about living YOUR highest health and wellness potential! We want to hear from you, and provide the answers you seek!

The Muse XO