My first Sequencing task (peakpose parivritta Ardha Chandrasana

Hi everyone! As you know by now I am Yoga Crazy hehehe.

My first Asana analysis was marked “Superb” I am so humbled, anticipated, nervous, and excited about all of this. I feel myself, at home and at peace when I do yoga. It just makes much more sense. I still love my fitness journey doing strength and cardio training sometimes, just dont have much time for that these days.

Yoga is helping me with building strength, flexibility, balance and you can also get your heart rate up with yoga. So, no need to just run and jump around hehehe. You can also incorporate weights.

I am busy with intelligent sequencing, setting up a yoga class. It is quite stressful but also fun. It is only a 15 minute sequence to peak pose and I know I am overthinking this as usual LOL

This weekend we had so much fun. We did Philosophy and Meditation on Saturday and Sunday was the best because our teaching skills was tested hehehe

A pic with my fellow students

Wellness Connection Houtbay

Dream Believe Achieve

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My First Asana Analysis

Ardha Chandrasana (Open hip pose)

Ardha Chandrasana has always been a pose I struggle with. My hip and Shoulder alignment is always out, and I think that is why I struggle to balance in this pose. My issues of fear, impatience also plays a role.

Proper preparation poses that will help with the pose; Virabhadrasana 2, Uttanasana, Utthita Parsvottanasana, Utthita Parsvakonasana.

Joint movements:
Standing hip in flexion, knees extended, external rotation of raised hip, lateral extension in spine, shoulders abduct

Muscles used:

hamstrings, quadriceps, gluteus medius,gluteus maximus, calfs

Benefits:
Strengthen quadriceps, lengthen hamstrings, strengthen gluteus medius, gluteus maximus, calf muscles.

Demonstration and Instruction:

The entry pose is Utthita Trikonasana to the right side, with left hand resting on left hip. Exhale and press right hand to the side of right foot beyond little toe. Straighten the right leg and simultaneously lift leg leg parallel to the floor. Extend through the left leg to the heel to keep raised leg strong. Rotate upper torso to the left. Utthita Trikonasana is both starting pose and exit pose for Ardha Chandrasana.

In the 2nd picture my alignment of spine is out, my chest is not open and I seem to lean forward with my upper body.

I tried entering from Virabhadrasana2, back leg too far to lift properly

Making use of props as a beginner, using wall for stability and to prevent tilting anteriorly with pelvis. I find it more stabilized and the alignment of my pelvis and spine is more natural. Doing the pose against the wall gives a chance to feel the shape without the challenge of balancing, allowing you to work on proper alignment.Using the kettlebell for placement of my hand rather than floor. Prevent hyper extending elbows and knees. In the 3rd picture I am over extending my elbow probably because I am holding on to the kettlebell and my hand is suppose to be placed firmly on a block or object not grabbing.

Using a higher block is also useful for beginners to help with balancing.

A variation I find useful is when I start in Ardha Uttanasana, spine long pressing hands onto blocks. Extend and lift back leg behind you(like warrior3).Put left hand on hip and open to half moon, if comfortable lift arm on hip to extend shoulders aligned.

Sources I used: International yoga, yoga journal. And Wellness Connection Manuel

I’m just sharing this as it is my first time and I think I did quite well hehehe

Will I ever be Happy with my body

I can’t understand why I always find fault with my body. I always feel the need to judge myself. If it’s not my tummy, it’s my thighs and butt.

Through all the self judging and dissatisfaction, I am proud of my progress. I must say the journey goes up and down but, I keep moving forward slowly but surely.

I am learning everyday and make it a point to improve. I believe I still need alot of work on my diet. Because I am toning and build muscle but this small layer fat is so tuff to get rid of.

I took this photo without pre-exercise(activated muscles) Lol

To get perfect ab pics I Normally exercise before hand hehehe

Starting the yoga practicing and following a proper exercise plan is working so far. I can’t wait to start with the Nutrition part of my studies as I did not have time yet… Too busy becoming a yogi hehehe

But Yay to Will power and Determination

Let’s Do Health Peeps

My Progress (physically) and my Yoga Teacher training

I’m so happy and excited about this journey. 

Call me crazy but ever since I started with my yoga teacher training, doing yoga fully… I could see a difference in my body in one week.

I never use to practice yoga fully, I only added poses to my exercise routine. But now, hehehe I need to practice 3hours per week as part of my homework and I love it!!! 

I am moving much closer to my goals for my legs and tummy. Yay to yoga!!

Let’s do Health Peeps!!

My Yoga Teacher Training started

I am so excited about this Journey!

This is just a quick update about my busy schedule. I can’t wait to share more and change my blog content. 

I really need to blog more regularly, attract more liked minded people. I love the bloggers I connected with so far, they are awesome bloggers and I am grateful. 

So yes!! Yoga yoga yoga and fitness fitness fitness

Houtbay

My first weekend was quite intense and a lot to learn.

Keep well all and stay Fit and Healthy

Importance of Recovery time/ Rest Day

I must be honest, I never realized the importance of rest day and the periods.

I am at the part of Concepts of Fitness with my studies now. I love this module so much because it touches everything I need to know and actually want to know. The types of fitness, Core fitness, Flexibility, Motor Skill Fitness, etc. The biomechanics part I didn’t like lol but a very important module. 

As I reached the part where I need to learn about the different types of fitness I realized the mistakes I’ve made through my Journey of being a fit mom at home. The challenge of not being aware and educated can lead to injury and not reaching fitness goals effectively. I never realized why there is Leg days, abs days, arms days, because it is important to not work the same muscles everyday. The importance of proper stretching before and after workouts, omw so much I didn’t understand. Never to stop suddenly after exercise with no proper cooldown too. I’m honest, I did that a lot!

The Recovery time (pause) … I can’t believe how a person can think by exercising every day of the week is going to be effective. Especially now that I’m focused on resistance training.  If I look at the principles and factors of fitness, it is just not right. And on top of it I don’t think my routine was right too. 

Muscles need recovery time. It is advised to avoid exercising the same muscles two days in a row. All of the major muscles can be worked at a single session two to three times a week. As I mentioned, that’s where the targeting of specific muscles groups comes in ( legday, armsday).  Recovery allows for the muscle to rebuild itself allowing for size and strength gains.

I’ve learnt from my mistakes and I am looking forward to working properly.

Dream Believe Achieve

Action plan to lift the bum bum


So here I am writing about my bums that needs a lift. If you read my previous blog post you will know it all comes from my five year old son.

My program from 24 July will be: 

Firstly I need to add, in the fitness world they strongly believe never miss a Monday Workout. Now let this Mommy, Wife, part time student with a full time job just give an overview of a realistic schedule… Working from 8h00-16h10, pick son up from school, go to shop then home>cleaning(tidy up)>bath son>cook>check for homework>bond by playing and making conversation about the day>while cooking get ready when husband gets home, he must fetch grandpa to babysit>meeting of Church.

My Monday..

And then I must still worry about my butt hehehe

So, here I am sitting… Thinking…. No wonder some people get away with the excuse of not having time to exercise. Believe me if I look at my schedule for today I get tired already. Sitting whole day at a job you don’t really want to do, a mind full of ideas for my career in planning etc etc…

I really want to reach my goal to get a fully toned body and need to work hard for the following three months. 

This is my workout plan for this week, with alota sqauts and lunges lol

Cardio + Strength

Body weight + Cardio

Strength + Cardio

Rest

Resistance Training

I’ve decided to do my workouts in this order this week. Even if I can only get in 15minutes, I am going to do it anyway. I believe great things comes with great sacrifice. 

I need to do more cardio to burn the fat because I am toning and I do have abs however, this layer of fat need to go. The past two weeks my diet was also completely off, so yeah hard work ahead for me. I can’t wait to start with the nutrition part of my studies.

So let’s stay Healthy and Fit Peeps!

Mom, you have a big bum

It was a normal Monday night having a family bath. My husband and I get into the bath with our son sometimes just to have some bonding and playtime. I’m always getting out first and my son don’t like it. So, last week Monday he decided to tell me I’m having a big bum… Hmmmmm 

At first I laughed and thought it’s just because I got out but no.. He meant it. I thought okay, interesting. I asked why he think I have a big bum and the explanation was as follows: its at the bottom, your bum is suppose to be up not down. 

I honestly couldn’t stop laughing, I mean what the heck! A five year old boy, what does he know oh my word. I made such great progress with the “bums” and I am well aware it still needs a lot of work. Here my son comes and put it right into my face hehehe

Today… He looked at me smiled, and told me: “mom you must do fast exercises and it’ll work, then you will get stronger and your bum will lift. Dad’s bum is up and mine..

He clearly feels like I should really work harder. 

So yeah, more squats and leg press exercises for me. I already decided to do more of resistance workouts from Monday. 

Maybe this pic will give an idea of the buns that needs a lift Hahahaha

Transformation vs. Progress

When we undergo transformation we decide on making a change. Going into an entire new direction of a different level of effectiveness.

That’s how it works when we decide to lose weight and starting a Healthy Lifestyle. The change feels good, your body change. The way your clothes fit, the flatter tummy, the shrinking waist, all just so awesome.

Eating less, drinking more water, exercise regularly, and taking part of more activities. 

You reached your goal to lose the extra weight, to fit into your clothes and to be more active. 

Where to now….


Progress

Forward or onward movement towards a destination:  destination should not be Weight loss only

Develop towards an improved or more advanced condition: work towards maintaining and a Healthier lifestyle

We tend to repeat the Weight loss cycle, going on diets and new year resolutions. Making it so difficult to stay the weight that makes you happy by not focusing on the Right reasons and factors of a Healthy Lifestyle. It’s actually not so difficult at all.

It becomes a problem merely because we do not want to Sacrifice. We do not want to give up bad habits. To make a change in your diet for seven days feels like hell, believe me I’ve been there… And I’ve Done it! Because I wanted to achieve my goal, I wanted to see if it is true what all this Health Gurus are saying LOL 

So,

As long as you are trying, keep moving. When you fail just pick up yourself and start over. It is not a train smash, don’t be too hard on yourself and remember to be Patient. I can assure you, patience is Needed!! Fitness and Health goals can not be rushed. Be gentle with your body. Just do not stop trying and there must be Progress, you Must see and feel change.

Let’s Stay Healthy Because it is just so Awesome!!!

Keep well

MJ Armstrong



The Importance of Correct Form/Alignment during Exercise

I would like to start by saying… (As usual)

I love my Health and Fitness Journey because I learn something new every day. I make mistakes, I sometimes fail but, never give up.

I mentioned in previous blog posts about when I joined the gym a few months ago and how much I love the resistance machines. The progress is good and I just want more and more. Unfortunately because of work, wife and mom duties I couldn’t get to gym for quite a while now. It is a lot of stress as I need to finish my practical hours to finish my Basic Science of Exercise Certificate.

Nevertheless, I am still working out at home. And the “hunger” for toned arms and building some muscle got the best of me. I’ve hurt my sternum(breastbone) on Monday night because I rushed my workout to get things done at home. I didn’t even study yet and I knew how important correct alignment/form is during exercise. Not only to prevent injury but to work all the muscles targeted effectively/ efficiently. Taking in consideration: 

muscular force:  a force that results in an acceleration or deceleration of a second object.   

length-tension relationship:   the length at which the muscles can produce the greatest force. If lengths are altered due to misaligned joints or poor posture, muscles will not produce sufficient force for optimal movement.

 force-velocity curve:  ability of muscles to produce force with increased velocity.

 force-coupled relationships:  muscles move together to produce movement around joint. Muscles pull on the bone they’re connected to. All muscles working together for production of correct movement.

PS: personal trainers info

I was very irresponsible and I must add I am quite upset at myself. I could feel the pain in my chest the next day and also that i didnt have a proper workout. Normally I can feel I’ve worked my muscles the next day.

I need to take things slow now meaning my goal is extended too. 

I mentioned in my blogpost “I’m eating so wrong today” how I see the body as a factory, needing it’s equipment updated and well serviced and the production process that needs to run flawless. Now I go and break machines…

The Moral of the story is,  there are no short cuts when it comes to Health and Fitness. We need to take good care and be gentle with our bodies.

Let’s Do Health