Go for gold: Olympians train for an opportunity to go for gold. What’s your inspiration for working out? Sometimes it’s hard to see the results you want when you’re simply going through the motions. Set the bar higher for yourself by having a more concrete fitness goal. Choose a goal you can achieve in a relative short period of time to stave off boredom. Break your goal down into smaller steps you can achieve along the way. This will help keep you motivated.

Start cross-training: Olympic athletes are in peak physical condition because they cross-train. Cross-training involves incorporating several forms of exercise into your fitness routine such as yoga, running, cycling, swimming and weight training. Cross-training helps to minimize injury and reduce the risks associated with overtraining. It also helps keep things fresh—you don’t get bored always doing the same thing over and over again. More important, it’s a great way to condition different muscle groups and develop new fitness skill sets.

Build a support team: Olympians train with their team mates to become the best they can be. Having like-minded people to exercise and train with will keep you inspired and accountable to your fitness plan. Research also shows that people who tend to train in groups often push themselves further than if they train alone. A group dynamic also naturally ignites a bit of a healthy competitive spirit; an opportunity for you to tap into and realize your own potential. If you find yourself struggling with your goals, you’ve got the added bonus of having a built-in support system.

Dig deep for motivation: Even Olympic athletes have their bad days. Imagine putting everything you have on the line for four to six years just to get one shot at gold. That’s a lot of pressure. If you fail or get injured, there’s disappointment to contend with and the decision to make a comeback and try again. To succeed an Olympian must believe in their own ability and always strive for new levels of perfection, regardless of what obstacles get thrown in their path.

Adopt a winning attitude: What exactly separates elite athletes and Olympians from the rest of the pack? Research suggests a combination of the following: high motivation & commitment, an optimistic and positive perspective, positive perfectionism, a mental toughness and strong ability to focus, high stress tolerance and capacity to cope with adversity and a high degree of sports intelligence. Here’s how you can incorporate the same attributes into your own action plan to get fit.

1. Commitment: make a pledge to stay committed to your fitness goal and be persistent at accomplishing the smaller steps it takes to get there. Practice techniques that will help you stay motivated and never give up. Be open to readjusting your fitness goals if necessary in order to be successful.
2. Optimistic: Don’t beat yourself up over minor setbacks. Choose to see the glass as “half-full” rather than “half-empty” and celebrate your fitness accomplishments—even the minor ones. Stay confident in your abilities and always persevere—embrace setbacks as a learning experience and move on.
3. Ability to focus: Be mentally strong and learn to focus on your overall fitness goal. Don’t get distracted by everything else going on in your life. When things in your life get chaotic remind yourself why you’re doing this. Learn to quiet the mind through a number of mental techniques: positive self talk, visualizations, affirmations and re-framing (putting a positive spin on a negative situation).

Sports intelligence: learn as much about fitness or the sport you’re involved in as you can. If you run, read running magazines or books. Arm yourself with enough knowledge so you can learn to evaluate your own performance. This will help you learn to appreciate your strengths and work towards improving your weaknesses.

Photo Courtesy: Georgia Simmerling

Plastic is all around us. Much of the clothing we wear today contains or is exclusively made of synthetic fibers – clothing for example that that contains neurotoxic polybrominated diphenyl ethers (PBDEs) – at least judging from the fact that dryer lint is the single greatest source for everyday exposure. But it’s not just clothing – PBDEs are found in carpeting, electronics, mattresses, bedding and furniture, permeating our home and work environment as a fine dust that we eat and inhale everyday. PBDEs are classified as a persistent organic pollutant (POP), with environmental contamination doubling every five years. Children in particular are targets for the neurotoxic effects PDBEs, which is alarming considering that their brains and nervous system are still developing. And that’s just PBDEs…

Perhaps the biggest concern these days is food storage, with a lot of media attention focused on bisphenol-A (BPA). And while many of you probably choose ceramic or glass containers over the old margarine tubs and tupperware that my grandmother had stacked so neatly in her cupboards, the fact is that plastic is found in so many other sources that this probably isn’t anything except a feel good maneuver unless you are also careful about other things like canned food, tetrapaks, milk cartons, and basically any food stored in plastic – from oil and milk, to meat and vegetables – you will have to work hard to avoid it.

The concern is that chemicals found in food-grade plastics migrate into food during storage and heating. Some of these chemicals including bisphenol-A (BPA) and phthalates have only recently been found to be endocrine disruptors, suspected of playing a role in breast cancer, prostate cancer, obesity, asthma, neurobehavioural issues, male infertility, uterine fibroids and endometriosis. And while some manufacturers applaud themselves for no longer using chemicals like bisphenol-A (BPA), the fact is that BPA was used for more than 50 years before its negative effects were realized. This should raise very serious concerns that a host of other compounds in plastic have not been adequately recognized or tested. This includes the supposedly benign polyethylene terephthalate (PET), used in a wide variety of food storage and also polar fleece clothing, which has only recently identified as an endocrine disruptant. But instead government agencies and industry assure us with confident claims about the safety of food plastics – but the reality is that they don’t really know what the effects are and especially the synergistic effects of all these plastics in our bodies. Recently there was a blog post passed around on facebook that identified companies that produced canned food with cans that are BPA-free. This is a good thing, except that the substitutes being touted as safe are probably no better. Instead of BPA, these cans are lined with an “oleoresinous c-enamel”, which is contains a petrochemical-based plasticizer trademarked as Neville LX-782 for which there is no sufficient safety data. The same blog post also suggested that polyethylene (LDPE/HDPE) is safe, used in tetrapaks and milk jugs, but once again, there is very limited safety data on this. Furthermore, we need to include that plastics like polyethylene don’t just contain polyethylene, but also a host of additives, residues and decomposition products.

Since 100% plastic avoidance is next to impossible nowadays, I guess we should all bank on evolutionary processes to provide us with the capacity to adapt to the nanoparticle soup of plastics floating in our bloodstream. But it still makes sense to avoid plastics wherever possible. This means avoiding non-stick aluminum cookware (e.g. polytetrafluoroethylene), and getting all of your food as fresh as possible. Always prefer glass over any plastic (and even stainless steel, which contains nickel and other heavy metals that migrate into your food), and learn to make things like yogurt and sour cream at home. Also, avoid all plastic water bottles, tetrapaks dripping with synthetic dyes that migrate into your organic almond milk, and especially avoid all canned food – BPA free or not – there is NO evidence that any petrochemical plasticizer is safe for human health. An absence of data should not inspire confidence.

Much of the research for this post comes from my book Food As Medicine: The Theory and Practice of Food. If you have any comments or contributions to the discussion I would love to hear them!

References

Why are these Hail Merry Macaroons are so good?

Hail Merry only uses organic high quality ingredients.

1. Chocolate Macaroons: organic shredded coconut, dark cocoa, organic cold pressed coconut oil, organic maple syrup, raw Madagascar bourbon vanilla, sea salt.
2. Blonde Macaroons: organic shredded coconut, natural almond flour, organic cold pressed coconut oil, organic maple syrup, raw Madagascar bourbon vanilla, sea salt. 

Who is Hail Merry Anyways?

Hail Merry® is the Raw, Vegan, Gluten-Free snack brand that features healthy organic raw plant based oils and delivers superior taste and purity in every bite. We are a women-owned certified business (WBENC) of three experienced women who value healthy foods and are dedicated to ingredient integrity. Created by founder and raw chef, Susan O’Brien, Hail Merry was born over thousands of hours spent on a yoga mat in moving meditation and spiritual awakening about how food can heal our bodies so that we feel more connected to our natural surroundings and appreciative of the foods given to us by Mother.

Find out Where You Can Buy Hail Merry Products

There has to be an exercise that you can do that works the whole body, includes cardio, strength and core work, portable and be can be done anywhere and at any age. The exercise has to be able to be modified for each person if needed, have different levels of difficulty and be easy to learn. I believe that there is one such exercise out there that does these things. What could that be: BURPEES!

The Burpee is one kick butt exercise. Every time it is included in a workout, people let out moans and groans. Why? Because it is hard to do. No matter what condition you are in the Burpee can humble you in a matter of minutes. What makes it so hard to do?

It looks simple enough. Jump into the air, squat down, jump back the legs, do a push up touching your chest to the floor, jump the legs back up under you, jump into the air, repeat. Now do that repeatedly for 5 minutes and see for yourself.

How To Build Up Your Endurance Using Burpees

It takes incredible endurance to complete large numbers of Burpees. If currently you can’t do but only a couple at a time then you need to practice them. Every day. For 100 days in a row. It’s called the 100 day Burpee challenge and it sounds as bad as it looks. Starting on day 1, do one Burpee. Day 2, do 2 Burpees and so on. Do that for 100 days in a row. If you miss a day you need to make them up. So if you miss day 31, on day 32 you need to do 31 Burpees (to make up the missed day) and 32 for the current day. That adds up fast! Missing days in the beginning is no big deal but missing a day at day 80 would suck. So plan it out and challenge yourself to complete it. It’s only 5050 Burpees in 100 days.

12 Different Versions of The Burpee

So how do we make this exercise even harder? There are a ton of ways to modify the Burpee to increase its’ difficulty. Here is a partial list of variations of the Burpee that you can do once you have “conquered” the “easy” version:

1.     Do a broad jump instead of a jump and clap
2.     Jump on and off a box
3.     Jump over something
4.     Combine them with pull ups (Do a jumping pull up at the top)
5.     Wear a weighted vest (doing the standard version)
6.     Jump and tuck the knees to the chest
7.     Jump and turn 180 degrees
8.     Perform them with 10lb dumbbells in your hands
9.     Perform them with 10lb dumbbells in your hands and with broad jumps
10.     Perform them with one arm (including the push up!)
11.     Perform double push ups and double jumps
12.     Perform a hindu push up instead of a standard pushup

Start Including Burpees In Your Standard Workout Routine

This can be a difficult exercise to do if you have knee or shoulder problems. Build up some initial endurance by doing air squats with a little jump and push ups separately. That will help get your body used to motions used in the Burpee. But ease into it and make sure you have the correct form first.

When you are ready to do the Burpee at full speed, use it as a supplement your current workout. Add 3 sets of 10 rep after lifting weights or after your core work. Build up your reps until you can do 3 sets of 25 in a row. Then you could confidently attempt the 100 day Burpee challenge and have a good chance of finishing it. But no matter what you would be in better shape because of your consistent effort.

You may have already heard of this controversial diet that includes Human Chorionic Gonadotropin (HCG) injections with a low calorie diet to acheive rapid and lasting weight loss.  The HCG diet is getting a lot of hype with its dramatic effects, and health care practitioners and patients are wondering – is it safe? and will it be effective in controlling the ever growing obesity epidemic?

HCG, are you kidding me?!
For those who already know what HCG is, you may have concerns about injecting yourself with pregnancy hormone and hoping for weight loss.  HCG is a hormone produced in large amounts during pregnancy by the developing embryo.  It is also used as a medication for fertility treatment, and even in males for delayed sexual development.  Administration of HCG has been shown to be safe, but will it help you shed pounds?

How does it work?
For many women, pregnancy is not a time associated with weight loss, but when HCG is administered in the absence of pregnancy, it can help you lose on average 1 pound per day. HCG increases burning of fat at the level of the hypothalamus, a portion of the brain that controls your metabolism.  Instead of storing fat, or losing it at a very slow rate, HCG initiates fat mobilization, so that your fat is used for energy.  HCG during pregnancy protects the growing embryo by mobilizing the mother’s fat stores so that the fetus is never without nutrients, despite whether the mother is consuming sufficient food or not.  In men, or in non-pregnant women, HCG helps you metabolize your stored fat quickly, and re-sets your metabolic rate via your hypothalamus so you keep the pounds off.

Won’t I be hungry?
The HCG diet also includes an extremely low calorie diet of only 500 Calories per day.  While this seems absurd, those doing the diet report that they are not hungry.  The reason for this is that your body is using its stored fat as an energy and caloric source.  HCG stimulates several thousand Calories of body fat to be burned per day, leading your body to use fat for fuel instead of food.

Do I need to exercise to lose weight?
While taking the HCG, you should stick to light exercise like walking, yoga, or rebounding.  You do not need to exercise to lose weight on the HCG diet, but before and after the HCG Phase (described later), you should maintain an exercise regime consisting of aerobic exercise and weight training to stay fit.

How do I get HCG and how is it administered?
Bioidentical HCG can be obtained via prescription through your ND or MD.  It is administered via intramuscular injection 6 days per week for 43 days, or 7 days per week for 23 days, depending on how much weight needs to be lost.  For ease, the prescription is prepared for the patient in syringes, and they can be taught how to safely administer their own injections at home.

How long do I do it for?
The HCG diet has 4 steps which can be repeated until your goal weight has been acheived.

1. Phase 1: This step consists of necessary preparations before starting HCG.  This may involve detoxification, Candida treatment, and dietary counseling.  Nutritional supplementation before and after the HCG phase such as vitamins and minerals, greens, and a healthy whole foods diet is important for preparing the body for weight loss.
2. Phase 2, The HCG Phase: This step involves the HCG injections as previously described.  The HCG phase will either be 43 days or 23 days, depending on how far you are from your goal weight.  For the first two days while taking HCG, you will need to “fat load” your diet.  This involves eating high fat foods such as nut/seed/olive oil, avocado, nuts and nut butters, fatty meats and cheese.  Giving your body extra fats at the onset of the program helps you feel less hunger at the start of the low calorie diet.  After the fat loading phase, you will follow a strict 500 Calorie per day diet for the remainder of the HCG phase.  The food choices are limited, so it is best to follow an HCG diet recipe book to guide you.  You must also avoid any oils, lotions or creams applied to the skin as these externally applied fats may stall your weight loss.
3. Phase 3: During this 3 week period after the HCG phase, you may eat a normal amount of calories but you must avoid starches and sugars.  This phase involves the metabolism stabilizing at a new, higher level so that you do not gain back the weight you lost.
4. Phase 4: The last phase is the maintenance phase, where you gradually reintroduce starches and sugars into the diet.  This phase is intended to transition you back to eating a well-rounded diet without calorie restriction, and without gaining weight.  Ideally your diet should consist of whole grains, fiber, fruits, vegetables and protein, without processed foods or excessive amounts of sugar.  Vitamin, mineral, and greens supplementation is also advised.  A minimum of 3 weeks in the maintenance phase must be completed before you repeat the cycle.

The HCG protocol was originally developed in the 1950′s by Dr Simeons who discovered a relationship between using HCG as a treatment for obesity.  Since then, the program has been published and has become increasingly popular due to its safety and rapid, lasting results.

My Granny drinks a couple of glasses of water on waking up in the morning, she stretches regularly too.  She likes a cup of tea and soaked porridge or real bread not ‘plastic bread’ as she calls it maybe even a boiled egg for breakfast.  She does not eat margarine nor does she eat soy, monosodium glutamate (MSG) or aspartame.  She makes real stocks & broth and mashes her own mashed potatoes to which she adds butter! 

Choosing to avoid packet food, some might consider her unusual, and a term coined recently is that those avoiding junk food, MSG and aspartame who also eat natural foods can be classified as orthorexic…

But here’s the thing food never used to come in a packet with nutrition labels, claims, use by dates, logos, grams of fat, additives, preservatives, colourings or flavours from duck feathers and hair!

So whilst there may be a condition, as described by Steven Bratman, MD, called orthorexia (those of us that avoid fast food & processed food) why are we classified as orthorexic and unusual?

The reason I mentioned my Grandmother is her packet meal experiment one summer in England.  It didn’t start as an experiment but rapidly became one in weight gain!   She is not a scientist so please don’t take this as a study other than by a woman in her 80′s that loves to garden.

It all started when she had a lot of gardening to do, in June a few years ago, she went to the local supermarket and bought seven days worth of packet meals.  This was to maximize her time in the garden as she could pop it in the Aga and carry on gardening.  She bought dishes such as lasagne, beef stew, vegetable curry and other packet meals meaning that she could have a salad or boiled egg for lunch, keep gardening and then could come in at the end of the day and have supper all cooked.

This convenience had a darker side..

My usually, healthy and vibrant, Grandmother noticed, after a few days, that she was putting on weight and by the end of the week she had gained enough weight to warrant her even telling me this story.  This is all despite her gardening for hours a day and walking the dog for half an hour; well “dogs find gardening relatively dull” she declared!

I know that it is hardly a controlled scientific experiment (I did warn you!) but maybe therein lies a grain of truth that the packet food made her increase in weight?

Was it the artificial preservatives that allowed the lasagne to last for a week in the fridge?  Or perhaps it was the seasonings, such as sugar or MSG, to increase flavour and taste, who knows?

My Grandmother has not bought a packet meal since!  As you might expect, she continues to eat the way she has done for over 80 years.  She makes stews, stocks, fresh garden salads, seasonal vegetables, with butter of course.  Elsewhere this is becoming rare, as many of my friends skip the butter and opt for low-fat margarine but why?

Bruce Bradley a former marketer for large American food companies for over 15 years said “Most claims and advertising by Big Food companies are meant to manipulate you, not educate you.  Read your labels and do your research.”  That about sums it up!

Many in modern society eat convenience food that was unknown 100 years ago, yet us folks eating how humans have for centuries are considered unusual or noteworthy.

That is not to say cooking real food doesn’t take effort… it does!  Is it worth it?  I would say a resounding YES.  Although, whilst washing up this morning, having cooked pastured bacon and eggs for breakfast, I did think that a quick cereal muesli bar & a cup of coffee would have been so much easier!

Have we come a long way or gone backwards?  I am sure you know my answer.

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Looking on medline however there is very little research to back up any of these claims.  There is one chemical study which suggests that it might be suitable for infant formula, and another short trial in non-anemic healthy women, but nothing much else.  With regard to the last trial, it’s important to point out that many vegans are in fact iron-deficient, despite the fact that their diet might otherwise contain sufficient iron, so it is difficult to say if this data has any significance for the intended user.

Far from being a whole food, pea protein isolate is a highly purified chemical extract, dramatically increasing the protein content of the unprocessed pea (around 10-15%) to upwards of 90% in the isolate. Part of the processing involves treating the extract with fungal-phytase to digest the phytic acid, a chemical that binds up minerals and impairs their absorption.  And that’s probably a good thing, since mineral status in vegans is usually impaired, increasing the risk of impaired bone mineralization and fracture.  Apart from the amino acid profile of isolated pea protein however it appears that there is very little other information of what is in this product. Like many legumes peas (Pisum sativum) contain antinutrient factors, lectins and potentially allergenic substances. In one study with pigs, anti-nutrient factors in the pea protein isolate had a negative impact on growth and development. Lectins and allergenic substances have also been found in pea, but once again, there is very little information on the long-term safety and suitability of pea protein isolate, especially for people who are increasingly relying upon it as their primary source of protein.

Personally, I am not ready to cast judgment on pea protein isolate yet, and indeed it may turn out to to be a “miracle” food supplement for vegans.  But it also seems to me that this product has been brought to market without sufficient testing.  I would like to see long-term feeding trials in experimental animals, or if PETA and vegans disagree, perhaps the companies that are making a good buck off these products could sponsor a trial so we can get some solid data instead of heresay and marketing.

If anyone has any solid information on this product I am all ears.

To reap the numerous health benefits coconut oil has to offer, the recommended daily intake is 1-3 tablespoons. One of the easiest ways to consume 1 tablespoon per day is in a smoothie. This energizing vegan Coconut Peach Melba Smoothie “rawks” plenty of immune strengthening phytonutrients and cholesterol-lowering phytosterols; fiber; antioxidants; anti-inflammatory alkalizing compounds and minerals including potassium, magnesium copper, manganese; vitamins B and C; and most importantly- FLAVOR. The healthy medium chain fatty acids in the coconut oil insure speedy energy production and nutrient absorption without the fear of weight gain.  Each serving has 265 calories and 10 grams of fiber. Frozen organic fruit is readily available in grocery stores at affordable prices when purchased in large bags.  Bonus- it is ready in less than 5 minutes.

Of course another way to eat raw coconut oil is to enjoy a serving of our award winning Hail Merry Miracle Tarts.  Each serving delivers 1/2 tablespoon of this super healthy saturated fat (that contains no cholesterol).  Experience all 5 flavors!

Energizing Coconut Peach Melba Smoothie (Serves 2)

1 cup frozen organic raspberries

1 cup frozen organic peaches

1 banana

1 cup coconut milk

2 tablespoons raw organic coconut oil (liquefied)

½ teaspoon turmeric

*1 tablespoon flaxseed meal (optional)

4-6 ice cubes (optional)

Place all ingredients into blender except oil. Blend and slowly pour oil in while blending. Continue mixing until smooth and creamy, 1-2 minutes. Drink and enjoy feeding your body royally!

Begin with a 5-10 minute warm up of light cardio (walking in place, elliptical trainer, etc.)

Beginners: Perform each exercise for 1 set of 15 repetitions, resting when you need to, using enough weight that you can only complete the desired number of repetitions (15). Do this workout 2-3 times a week, taking at least one day of rest between workouts. For best results, combine this workout with regular cardio and a healthy meal plan.

1. Chest Press

Place the band under a bench (securely grounded) or ball and lie face up holding handles in each hand.  Begin with elbows bent at 90 degrees and level with shoulders, knuckles facing the ceiling.  Contract the chest to push arms up and repeat.  Repeat.

Alternate exercise: Pushups

Begin on knees or toes and wrap the band over your back, holding onto the ends with both hands flat on the floor.  Loop the band to add tension and bend elbows into pushup.

2. Unilateral Raise

Attach the band to a sturdy object or under your feet (standing).  Hold the handle in right hand and wrap the loop around hand to increase tension if needed.  Keeping arm straight (elbow slightly bent) at the side of your body, raise your arm away from your body to shoulder level.  Return to start and repeat.

3. Rear Delt Fly

Standing or sitting, hold band in the middle, arms straight out in front of you (parallel to the floor), hands several inches apart–adjust hands to change resistance.  Squeeze the shoulder blades together and pull band so that arms are out to the sides like an airplane.  Return to start and repeat, keeping tension on the band the entire time.

4. Overhead Press

Place band under ball or stand on band holding handles in both hands (neutral position, closed fist, thumbs facing the body).  Begin with arms bent at 90 degrees (upper arm from elbow to shoulder parallel to the floor), wrists straight and abs in.  Contract the shoulders to straighten arms up overhead and lower back down.  Repeat.

5. Tricep Extensions

In this version, band is attached to sturdy object at shoulder level.  Sit or stand with left side of the body facing the band and hold the band in the right hand, elbow bent to 90 degrees, forearm behind the head.  Keeping the abs tight, contract the triceps to straighten the arm.  Return to start and repeat on the other side.

6. Biceps Curls

Stand on the band and hold handles with palms facing out.  Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl.  Position your feet wider for more tension.  Return to start and repeat.

7. Squats

Stand on the band with feet shoulder-width apart, keeping tension on the band by holding your closed fists in the neutral position at shoulder level.  Lower into a squat, keeping knees behind toes.  Return to start and repeat.

8. Lunges

Stand with right leg forward, left leg back and band positioned under right leg.  Keeping tension on the band, closed fists in the neutral position at shoulder level, lower into a lunge until both knees are at 90 degrees, front knee behind the toe.  Return to start and repeat.

Yoga and Breathing for the Athlete

Breathing is the most natural activity, yet improper breathing can hinder athletic performance. Many athletic competitions bring with them great pressure to perform and achieve, and people who feel that stress tend to breathe shallow, rapid breaths. However, this is not the best form of breathing. Yoga places special emphasis on breathing, with fuller, slower, more relaxed breathing. Not only does yogic breathing result in better oxygenation of the blood and improved circulation, it also encourages inner peace and relief from stress. An athlete under tremendous stress may not perform as well as an athlete who has learned to use breathing techniques to remain calm in a competitive environment. Yogic breathing is a valuable technique regardless of circumstance. By allowing the diaphragm to move properly and relaxing the abdominal muscles, a person instantly feels a calming sensation that is paradoxically energizing. By contrast, shallow, rapid breathing does not oxygenate the blood as well, and can lead to a feeling of tension and anxiety – two emotional states that are not conducive to good athletic performance. Yogic breathing can easily be incorporated into any sport, from football to swimming. Any top athlete will say that great performance is as much a product of the right mental attitude as physical prowess. Even the best athlete will not perform up to their personal best if they are in a state of duress. Breathing the way it is taught in yoga is one of the best ways to promote a healthy mental attitude in athletic competition.

Yoga for Core Strength and Flexibility

Yoga emphasizes the strength of the core muscle groups: the abdominal and back muscles as well as the pelvic muscles and gluteus muscles. A strong core results in better posture and confident body carriage in everyday life, whether behind a desk or on the playing field. There is no athletic performance that can’t be improved by having a strong body core, and this makes yoga the perfect choice as a cross training activity. Yoga, however, is not only about core strength. It is about flexibility too. Certain sports engage the same muscle groups repeatedly, strengthening some muscles while neglecting other muscles. Yoga is the perfect way to bring balance to all the body’s muscle groups. By improving whole-body flexibility, yoga prevents excessive muscle tightness and improves the range of motion of joints and muscles. Muscles that are both strong and flexible perform better. Improved flexibility is also a great method for reducing athletic injury. Muscles, tendons, and ligaments that are used to stretching are less likely to experience tears, which can sideline an athlete for long periods. When yoga is added to an athlete’s training rotation, their performance improves, and their likelihood of injury decreases.

Yoga for Recovery and Off-Season Training

Athletic injury happens even to athletes who are very careful and safety-oriented. Unfortunately, when an injury sidelines an athlete, their fitness level and skill can drop off quickly. Yoga, however, can be adapted so that it can be done even by people who have injuries. As the injured body part heals, the athlete can continue to work on strength and flexibility of the rest of the body without causing further injury. Once the injury heals, the athlete will not have to start over training from the beginning, because the rest of the body is still in good condition. A similar situation is training during a sport’s off-season. Perhaps the worst thing a seasonal athlete can do is stop training until the following season. Yoga makes for a terrific off-season exercise program. People usually think of yoga as mild and gentle, and it is, but there are forms of yoga that are quite demanding and that are excellent for improving or maintaining physical fitness. Power yoga, Ashtang yoga, Vinyasa yoga and Bikram yoga are demanding forms of yoga that are perfect for the person who wants an intense, comprehensive workout that minimizes injury risk. Yogic breathing, improved core strength, better whole-body flexibility, and reduction in injury risk are all great reasons why yoga makes the perfect activity to incorporate into a cross training regimen.

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

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