The past few weeks I've been enjoying reunions with friends, places, and memories as my family has returned to a place some of us once lived. Surprisingly, I can still navigate most of the streets, and recognize many familiar faces at church though I haven't thought of them in years. Sadly some of our favorite haunts have gone out of business and some friends have moved on.
One of the real treats of the trip for me has been the chance to reconnect with a special yoga teacher who led my practice before and during my first pregnancy. She is even more radiant, patient, and kind then she was those years ago. I had hoped that I could practice with her again while I was here and so many sweet coincidences have accompanied our time together. (Our first practice together took place only a few days after Guru Purnima, the Indian holiday honoring the teachers in our lives.) Although she has cut her teaching substantially this summer--she usually teaches around 15 classes a week and she is only teaching 2--she initially thought that only one class would be appropriate for me to attend, but mentioned that her other class is a chair yoga class. Little did she know that Dani and I have been planning to offer a gentle beginning yoga class at the Recreation Center this fall.
I had approached Dani with the idea after watching a several people new to my classes struggle with the intensity. I felt bad not being able to tone the class down enough that everyone could enjoy it. Dani reported she had received inquires about something more suited to seniors beginning a practice. While I am eager and willing to make such an offering, it is a little daunting as my teacher training was a more vigorous style of yoga and it has been several years since I attended gentle classes. Not only have I been able to attend the classes with survivors of cardiac and pulmonary problems, but I have been able to talk with my teachers one on one about what she does and why. She has years of experience teaching these classes and it has been an unexpected boon to be able to experience her offerings just as I am thinking and planning my own.
So if you know someone who would like to try out Extra Gentle Yoga, point them in our direction. Sign-up is happening now at the front desk (no additional fee for member $24 for non-memebers). Classes will be Thursdays, 10 -- 11am, September 6 -- October 10.
We are a community recreation center in Smithfield, UT. We strive to meet the recreation and leisure needs of our community through youth and adult sports leagues, full gym memberships, races, and other programs.
Monday, August 5, 2013
Sunday, June 2, 2013
Summer Exercise Tips
The warm weather seems like it's here to stay! One of my favorite things is being able to go outside after a long cold winter and enjoy the warmer weather. It's so nice when the weather gets warm enough to enjoy a nice morning run to start your day off right! And it's seems like it's not just me. Along with the warm weather comes an increase of outdoor physical activity, so it's always important to take precautions when you are exercising outside.
Here are some helpful tips to keep in mind this summer:
Here are some helpful tips to keep in mind this summer:
• Drink plenty of water. This is very important when
it's hot out and when you do intense
exercise.
•
Don't exercise as
hard when it's hot. Take rest breaks. Exercise more slowly than usual or for a
shorter time.
•
Stay in the shade when you can.
•
Avoid exercising during the hottest times of the
day.
•
Wear light-colored, breathable clothes.
•
Watch for signs of heat
exhaustion, such as nausea, dizziness,
cramps, and headache.
If you notice any signs, stop your activity right away, cool off, and drink
fluids.
•
Be careful when you exercise in temperatures
of 80 F (27 C) to 85 F (29 C). Find shade, take regular breaks,
and drink plenty of fluids.
•
Experts advise being extremely careful between
about 85 F (29 C) and 91 F (32.8 C).
•
Conditions are considered extremely dangerous at
temperatures over 91 F (32.8 C).
When it is more humid, you should be careful at
even lower temperatures. Higher humidity can make it feel hotter, since your
body cannot cool off as well by sweating.
This puts you at a greater risk for illness.
Older adults and children are at a higher risk for
heat-related illness and should be extra cautious. Remind children to drink
plenty of fluids before, during, and after activity.
If you are overweight, have health
problems, take medicines, or use alcohol, you may be at a higher risk for
heat-related illness. You may also have trouble if you're not used to
exercising in warmer weather.
In hot weather, drink plenty of fluids before,
during, and after activity. Water or sports drinks are best. This helps to
prevent dehydration and
heat-related illness. Water is all you need if you are exercising for less than
an hour. For longer exercise periods, sports drinks contain carbohydrate and
minerals called electrolytes that
may help your endurance and keep you from getting muscle cramps.
Resource:
www.webmd.com
Thursday, April 18, 2013
Yoga: Shin Splints
A student-friend recently asked me if I thought that yoga could help with the pain of shin splits According to some people who should know*, lack of flexibility in the calf muscles contributes to the pain of shin splints. The same people note that core muscles are important to prevent injuries and pain in the “lower extremities”**, presumably including the feet. Yoga can definitely help with increasing muscle flexibility and building strength in the core muscles.
The job of the calf muscle is to move the foot into the pointed toes position (also called plantar flexion). Most of its daily work is done in cooperation with the hamstring to push the ground away as you walk.
A good yoga practice balances body, mind, and spirit, uniting the three aspects of ourselves to create harmony and peace. A yogic approach to creating flexibility in the calf necessitates attention to the muscles that work with the calf to lengthening and strengthening the whole system.
There are many yoga postures that can help bring flexibility to the calf and awareness to the feet.
Here is my favorite place to start bringing awareness to the range of motion of the ankle. From a comfortable seated position:
The yoga posture that most directly brings length to the calf muscles is Paschimottanasana—sitting on the ground with the legs out straight and the toes pulled in toward the heart, using hands or strap resist the natural urge for the feet to point forward. Paschimottanasana also lengthens the hamstring.
A good counter stretch to paschimottasana is Hero (virasana)—sitting on the heels or with the feet by the hips knees bent—provides a stretch across the front/top of the foot and provides gentle strengthening to the back of the leg.
All of the standing postures are good for the feet and the core muscles. Practicing many different standing poses will give all of the muscles of the lower leg the chance to contract/strengthen and stretch/lengthen, increasing flexibility all around. Since we’re most interested in increasing flexibility, here’s what’s lengthening*** in the lower legs and feet:
Another yoga teacher’s perspective can be found on youtube.
I hope that becoming more aware of the movement and energy of your feet is beneficial to you.
Disclaimer: I am a yoga teacher attempting to apply my training to a problem raised by one of my student friends. I have no medical training and do not mean to suggest or imply that any advice or suggestion offered here has any merit beyond yoga practice.
* http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848339/ “Muscle imbalance and inflexibility, especially tightness of the triceps surae (gastrocnemius, soleus, and plantaris muscles), is commonly associated with MTSS [1, 7, 8].”
** http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848339/ Weakness of “core muscles” is an important risk factor for lower extremity injuries [16, 19–21]. Hip and pelvis muscle strength are an important link in maintaining control and proper mechanics between the “core” and lower extremity [16, 22].
***Muscles always work in pairs, if one lengthens another strengthens.
The job of the calf muscle is to move the foot into the pointed toes position (also called plantar flexion). Most of its daily work is done in cooperation with the hamstring to push the ground away as you walk.
A good yoga practice balances body, mind, and spirit, uniting the three aspects of ourselves to create harmony and peace. A yogic approach to creating flexibility in the calf necessitates attention to the muscles that work with the calf to lengthening and strengthening the whole system.
There are many yoga postures that can help bring flexibility to the calf and awareness to the feet.
Here is my favorite place to start bringing awareness to the range of motion of the ankle. From a comfortable seated position:
- Hold on to the lower right leg with the right hand, lifting the foot off the ground.
- Spread the toes of the foot as far apart as possible
- Place the fingers of the left hand into the spaces between the toes,
- Holding the right foot in the left hand with the left fingers intertwined in the right toes, use the left hand to circle the right foot in both directions
- Repeat with the other hand and foot
- Stand tall and straight and feel yourself anchoring to the support of the earth through the four corners of the feet.
- To get a sense of the four corners lift and spread the toes, laying them down starting the pinkie and maintaining as much space between them as possible.
- With the corners of the feet grounded feel the support and energy rebound up the center of your legs, entering the body right through the center of the arch. The rebound energy lifts the knee caps, engages the quads, pulls the belly into the spine, points the tailbone to ground.
The yoga posture that most directly brings length to the calf muscles is Paschimottanasana—sitting on the ground with the legs out straight and the toes pulled in toward the heart, using hands or strap resist the natural urge for the feet to point forward. Paschimottanasana also lengthens the hamstring.
A good counter stretch to paschimottasana is Hero (virasana)—sitting on the heels or with the feet by the hips knees bent—provides a stretch across the front/top of the foot and provides gentle strengthening to the back of the leg.
All of the standing postures are good for the feet and the core muscles. Practicing many different standing poses will give all of the muscles of the lower leg the chance to contract/strengthen and stretch/lengthen, increasing flexibility all around. Since we’re most interested in increasing flexibility, here’s what’s lengthening*** in the lower legs and feet:
- Uttanasana (forward fold)—lengthen calf and hamstrings
- Prasarita Padottanasana (wide angle forward fold)—lengthens the back legs and the outside ankle
- Utkatasana (chair/fierce)—gently lengthens the calf muscles
- Trikonasana (triangle)— lengthen calf and hamstring of back leg
- Virabhadrasana II (warrior II)— lengthen calf and ankle side of back leg
- Parsvotanasana (pyramid)— lengthen muscles on shin of the front leg and into toes, sole of back foot lengthens with the calf and hamstring
- Virabhadrasna I (warrior I)— lengthen back calf and sole
- Parivrtta Trikonasana (revolved triangle)— lengthen top of front foot and inner ankle; back calf, sole, and outer ankle lengthen
- Down dog(ahdo mukha svanasana) lengthens the calf muscles as the heels press toward the ground
Another yoga teacher’s perspective can be found on youtube.
I hope that becoming more aware of the movement and energy of your feet is beneficial to you.
Disclaimer: I am a yoga teacher attempting to apply my training to a problem raised by one of my student friends. I have no medical training and do not mean to suggest or imply that any advice or suggestion offered here has any merit beyond yoga practice.
* http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848339/ “Muscle imbalance and inflexibility, especially tightness of the triceps surae (gastrocnemius, soleus, and plantaris muscles), is commonly associated with MTSS [1, 7, 8].”
** http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848339/ Weakness of “core muscles” is an important risk factor for lower extremity injuries [16, 19–21]. Hip and pelvis muscle strength are an important link in maintaining control and proper mechanics between the “core” and lower extremity [16, 22].
***Muscles always work in pairs, if one lengthens another strengthens.
Wednesday, April 10, 2013
Only one month to go....
We are just one month away from our biggest Health Days Celebration yet! We have so many things going on this year that we are pumped about. From the bike rides to 3 on 3 basketball tournament to live entertainment and the annual Fun Run, there is something for everyone to participate in! Here are just a few examples of the fun we have had in years past...
So come on down during Health Days week to help us celebrate Utah's Health City! Find the schedule of events on our website www.smithfieldrecreation.com and let us know if you have any questions!
 |
| Racers getting ready.... |
 |
| And they're off! |
 |
| Chip timing on your shoe. So convenient. |
 |
| Just a couple of our beautiful Health Days Scholarship recipients. |
 |
| Bungee trampoline at Forrester Acres! |
 |
| We couldn't have pulled it all off without the help of the Smithfield Youth Council! |
 |
| Come see Mile Marker 6 play live at Forrester Acres! |
 |
| So many activities for so many ages.... |
Monday, April 8, 2013
Don't Forget the Cool Down
One of the first segments of a work out that often gets overlooked is the cool down. It makes sense, your time is precious and so you do a quick warm up, grab some weights and get started. When you're finished with your cardio or strength program you consider the walk to your car good enough for a cool down.
But it's important to remember the major benefits to performing a proper cool down after a hard and intense work out. Proper cool down should include low to moderate- intensity, large muscle group activity for 5-10 minutes. Changes in the body associated with performing a cool down include: enhanced venous return, or blood flow back to the heart; a gradual decrease in heart rate and blood pressure to pre-exercise levels. Both of these help to decreases blood pooling and the chance of experiencing dizziness and/or feeling light headed.
A cool down also helps encourage improved transport of metabolic byproducts away from skeletal muscle. Which basically means that performing a cool down can decrease muscle soreness.
The cool down is also a great time to include stretching and enhance flexibility. This is when you will see the most benefit in performing static stretches; slowing stretching to the point of discomfort then holding the position for 15 to 30 seconds.
So the next time you work out, try and leave 5 to 10 minutes to cool down and stretch, your body will thank you.
References: American College of Sports Medicine
But it's important to remember the major benefits to performing a proper cool down after a hard and intense work out. Proper cool down should include low to moderate- intensity, large muscle group activity for 5-10 minutes. Changes in the body associated with performing a cool down include: enhanced venous return, or blood flow back to the heart; a gradual decrease in heart rate and blood pressure to pre-exercise levels. Both of these help to decreases blood pooling and the chance of experiencing dizziness and/or feeling light headed.
A cool down also helps encourage improved transport of metabolic byproducts away from skeletal muscle. Which basically means that performing a cool down can decrease muscle soreness.
The cool down is also a great time to include stretching and enhance flexibility. This is when you will see the most benefit in performing static stretches; slowing stretching to the point of discomfort then holding the position for 15 to 30 seconds.
So the next time you work out, try and leave 5 to 10 minutes to cool down and stretch, your body will thank you.
References: American College of Sports Medicine
Monday, April 1, 2013
Happy Easter from Health City!
We hope you all had a wonderful Easter full of good food, great company, and, of course, lots of candy! Every year here in Smithfield, the Chamber of Commerce holds a community wide Easter Egg Hunt on the Saturday before Easter. Over the years it has grown to be quite the event. It began at the small park just north of the Smithfield library but, due to size, has migrated to Mack Park at the mouth of Smithfield Canyon. Just to give you an idea of the excitement the hunt generates....
Lots of kids and tons of fun! The hunt is open for children 12 and under and a separate hunt is set up for kids under the age of 3. Come join us in 2014 on Saturday, April 19 for our next Health City Easter Egg Hunt!
Thursday, March 28, 2013
3-on-3 Basketball
Remember when we mentioned that there might be new additions to this year's Health Days celebration.... well, Smithfield Recreation is super pumped to announce our first annual 3-on-3 basketball tournament! This tourney is held in conjunction with our Health Days celebration and we hope to continue it for many years to come. We wanted to add more healthy activities that include all different ages and encourage everyone to participate in events that will boost health and fitness levels. There were so many ideas flying around but we chose to focus on 3-on-3 for this year. If you have any suggestions on contests, games, activities, etc., that we can add in the future just let us know!
Anyways, 3-on-3. Oh man, this one is going to be awesome. Have you ever been a part of a fast-moving, high-intensity, extremely exciting round of games that bring out the best talent in each player?! We highly recommend it. The tournament will be held on Friday, May 10, here at the recreation center. We have 3 different gyms that we will be using with 10 hoops in total. So we have plenty of room to accommodate tons of teams! We are currently taking registrations for teams aged from 12 to 99. The games will be formatted into a double elimination tournament so you are guaranteed multiple games. You can find the flyer and rules on our website on the main page, under Adult Sports as well as City Events. You can also register online or here at the recreation center. Come be a part of what is sure to be a long-standing tradition of Health Days!
Smithfield Recreation
Anyways, 3-on-3. Oh man, this one is going to be awesome. Have you ever been a part of a fast-moving, high-intensity, extremely exciting round of games that bring out the best talent in each player?! We highly recommend it. The tournament will be held on Friday, May 10, here at the recreation center. We have 3 different gyms that we will be using with 10 hoops in total. So we have plenty of room to accommodate tons of teams! We are currently taking registrations for teams aged from 12 to 99. The games will be formatted into a double elimination tournament so you are guaranteed multiple games. You can find the flyer and rules on our website on the main page, under Adult Sports as well as City Events. You can also register online or here at the recreation center. Come be a part of what is sure to be a long-standing tradition of Health Days!
Smithfield Recreation
Monday, March 25, 2013
Start off Strong and Warm-up first
Performing a warm-up is an important part of any work out. There are several physiological benefits to making a warm up a part of your exercise routine.
Most people do a warm up when starting a work out. A warm-up is just that, warming up the body before engaging in higher intensity exercise. A good warm up involves low-intensity, large-muscle-group activity that is specific to exercise to be performed. So if you are going to perform 100 meter sprints you could warm-up with some light jogging. Your weight training with sets of squats at 80% of your 1 RM (one repetition max), include some squats with out weight or just the bar in your warm-up.
You can also include some dynamic stretching (rhythmical movements that comfortably stretch and lengthen the muscle) in a warm up after the large muscle activity if desired. An example of this would be knee hugs; while walking bringing one knee up to your chest, repeating with the other leg.
Performing a warm up will increase muscle temperature, increase muscle blood flow increase the body's ability to utilize oxygen, and increase elasticity of muscle. With these physiological changes occurring your body will be better prepared to engage in high intensity exercise, enhancing performance and preventing injury and cardiovascular complications.
Most people do a warm up when starting a work out. A warm-up is just that, warming up the body before engaging in higher intensity exercise. A good warm up involves low-intensity, large-muscle-group activity that is specific to exercise to be performed. So if you are going to perform 100 meter sprints you could warm-up with some light jogging. Your weight training with sets of squats at 80% of your 1 RM (one repetition max), include some squats with out weight or just the bar in your warm-up.
You can also include some dynamic stretching (rhythmical movements that comfortably stretch and lengthen the muscle) in a warm up after the large muscle activity if desired. An example of this would be knee hugs; while walking bringing one knee up to your chest, repeating with the other leg.
Performing a warm up will increase muscle temperature, increase muscle blood flow increase the body's ability to utilize oxygen, and increase elasticity of muscle. With these physiological changes occurring your body will be better prepared to engage in high intensity exercise, enhancing performance and preventing injury and cardiovascular complications.
Monday, March 18, 2013
Here comes the sun...
Well, welcome to spring in Cache Valley. Just when we maybe begin to get a small impression that the weather might smile down on us, we get a snowstorm in the upcoming forecast. Locals who have been here for years are more than used to the sudden changes in temperature. Those who are new to the area.....don't worry, spring is just around the corner! And we are all looking forward to it.
Here at the recreation center we are gearing up for Youth Soccer. We are still taking a few late registrations for U-8 Girls as well as U-10 Boys and U-10 Girls. The coach's meeting will be held this Wednesday and participants will be getting calls after that. Coaches will inform their players of practice and game schedules. If you don't hear from a coach in the next couple weeks, please let us know.
Other happenings: Adult Softball and Basketball registrations are still going on. Basketball will begin in the middle of April and the softball starts at the beginning of May. Check out the website for specifics.
Another sign that spring is almost upon us.....Health Days!!! We are very excited for our 89th (yes, you read that right - 89 years of Health City celebrations) annual Health Days celebration! This year's dates are May 6th through 11th. We have so many exciting activities and events, with new ones currently being added. Stay tuned for more information on that. As for now, get ready to sign up for the Health Days Fun Run. Sign ups begin next Monday, March 25th. The race is on Saturday, May 11th at 7:30 am. It is a great way to start off the biggest day of our Health Days celebration so come on in and register!
Next Monday, we will also begin to take registrations for our third annual Half Marathon and 5k. We are switching things up a bit this year and the race will be held at the end of July. Prices are better than ever this year as we are one of the lowest priced half marathons you will find. Anywhere! It is $35 for the Half and $15 for the 5k. This race is a ways out but we want you to be able to prepare as best you can for our Health City Half!
Please let us know if you have any questions, concerns or suggestions for us. More information on these and all of our programs can be found at www.smithfieldrecreation.com.
Here at the recreation center we are gearing up for Youth Soccer. We are still taking a few late registrations for U-8 Girls as well as U-10 Boys and U-10 Girls. The coach's meeting will be held this Wednesday and participants will be getting calls after that. Coaches will inform their players of practice and game schedules. If you don't hear from a coach in the next couple weeks, please let us know.
Other happenings: Adult Softball and Basketball registrations are still going on. Basketball will begin in the middle of April and the softball starts at the beginning of May. Check out the website for specifics.
Another sign that spring is almost upon us.....Health Days!!! We are very excited for our 89th (yes, you read that right - 89 years of Health City celebrations) annual Health Days celebration! This year's dates are May 6th through 11th. We have so many exciting activities and events, with new ones currently being added. Stay tuned for more information on that. As for now, get ready to sign up for the Health Days Fun Run. Sign ups begin next Monday, March 25th. The race is on Saturday, May 11th at 7:30 am. It is a great way to start off the biggest day of our Health Days celebration so come on in and register!
Next Monday, we will also begin to take registrations for our third annual Half Marathon and 5k. We are switching things up a bit this year and the race will be held at the end of July. Prices are better than ever this year as we are one of the lowest priced half marathons you will find. Anywhere! It is $35 for the Half and $15 for the 5k. This race is a ways out but we want you to be able to prepare as best you can for our Health City Half!
Friday, March 8, 2013
Health Days Info
Happy (almost) beginning of Spring everyone! It's not looking too great outside but we are already thinking way ahead and getting ready for our 2013 Health Days Celebration. Did you know this will be the 89th year that Smithfield has put on this celebration? That's a lot of health. And you have the opportunity to help us keep it going! We are now taking entries for our parade that will be held at 10 a.m. on May 11th.
The parade begins on 250 East traveling north, turns down 400 South and then heads north again on 100 East to 100 North. More information can be found at www.smithfieldrecreation.com as well as downloadable entry forms. Just email, mail or fax it back to us!
We are also taking registrations for booth space for the celebration down at Forrester Acres! The party begins at 11 a.m. after the parade and goes until about 4 p.m. If you are interested in being a vendor, concessionaire, or bringing any rides/inflatables please call Dani at (435) 563-0048. Once again, more information can be found on our website. Please let us know if you have any questions!
The parade begins on 250 East traveling north, turns down 400 South and then heads north again on 100 East to 100 North. More information can be found at www.smithfieldrecreation.com as well as downloadable entry forms. Just email, mail or fax it back to us!
We are also taking registrations for booth space for the celebration down at Forrester Acres! The party begins at 11 a.m. after the parade and goes until about 4 p.m. If you are interested in being a vendor, concessionaire, or bringing any rides/inflatables please call Dani at (435) 563-0048. Once again, more information can be found on our website. Please let us know if you have any questions!
Wednesday, February 27, 2013
Yoga: Heart Opening
I have spent years watching my teacher smile and purr as she basks in a heart opening yoga posture. While I frown and grumble, trying to get through the backbend, looking forward to the next pose, anything else.
What most people call back bending, many yogis refer to as heart opening—a small matter of semantics that reflects a great deal about the perspective taken during the posture.
The heart is the metaphorical home of such good emotions: generosity, compassion, sincerity, receptivity, humility, love. Inviting these qualities through a heart opening practice makes it easy to see the good around you and in you.
Within our heart resides our heart guru, the innate intelligence that when followed guides us to our true self, our joyful self.
The yogic system of energetic anatomy places great importance on the qualities of the heart center, or anahata chakra. It serves as the gateway of integration allowing the energetic centers below and above it in the body to integrate, bringing together the body and the mind, the self and the other, the masculine and feminine, earth and heaven.
The heart organ is amazing, pumping blood through our body all day, everyday of our life. Through its work all of the extremities of our body are nourished and toxins are removed. The heart is a tireless worker—when it gives out, life ends.
The practice of opening the heart, stretching the muscles of the front heart and strengthening the muscles of the back and belly creates a receptive and open physical home for heart.
I recently came in contact with the following snippet of wisdom, “Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.”*
I have found it helpful to apply this idea in my practice. Rather than attempting to embody the full luscious backbends I've seen in others, I look for those things that limit me. I identify the muscles, tension, and blockages that bar my happy expression of a backbend. I practice with the intention of lengthening my spine by softening the upper gluts and firming the belly while rolling my shoulder blades back and down, bringing them into the back of the heart. All of these actions together move my heart center up and out. And I find my perception of space expanding from the usual 180° or 270° to a full 360°.
May you live fully from your own open heart.
Join me in exploring heart opening postures in my Thursday night flow class through March 14.
*While frequently misattributed to the great Sufi poet Rumi, the correct source appears to be Jesus' Course in Miracles(2000) by Helen Schucman and William Thetford, Ch. 16 The Forgiveness of Illusions, p. 162.
 |
| Carson Efrid Westerlund swinging the door of the heart wide open in Milos, Grece. August 2012 |
What most people call back bending, many yogis refer to as heart opening—a small matter of semantics that reflects a great deal about the perspective taken during the posture.
The heart is the metaphorical home of such good emotions: generosity, compassion, sincerity, receptivity, humility, love. Inviting these qualities through a heart opening practice makes it easy to see the good around you and in you.
Within our heart resides our heart guru, the innate intelligence that when followed guides us to our true self, our joyful self.
The yogic system of energetic anatomy places great importance on the qualities of the heart center, or anahata chakra. It serves as the gateway of integration allowing the energetic centers below and above it in the body to integrate, bringing together the body and the mind, the self and the other, the masculine and feminine, earth and heaven.
The heart organ is amazing, pumping blood through our body all day, everyday of our life. Through its work all of the extremities of our body are nourished and toxins are removed. The heart is a tireless worker—when it gives out, life ends.
The practice of opening the heart, stretching the muscles of the front heart and strengthening the muscles of the back and belly creates a receptive and open physical home for heart.
I recently came in contact with the following snippet of wisdom, “Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.”*
I have found it helpful to apply this idea in my practice. Rather than attempting to embody the full luscious backbends I've seen in others, I look for those things that limit me. I identify the muscles, tension, and blockages that bar my happy expression of a backbend. I practice with the intention of lengthening my spine by softening the upper gluts and firming the belly while rolling my shoulder blades back and down, bringing them into the back of the heart. All of these actions together move my heart center up and out. And I find my perception of space expanding from the usual 180° or 270° to a full 360°.
May you live fully from your own open heart.
*While frequently misattributed to the great Sufi poet Rumi, the correct source appears to be Jesus' Course in Miracles(2000) by Helen Schucman and William Thetford, Ch. 16 The Forgiveness of Illusions, p. 162.
Sunday, February 24, 2013
Fat Burning Zone Myth
It has been said that the best way to burn fat is to train within the fat burning zone. This fat burning zone is understood to be around the training intensity of 60-70% of your max heart rate*. Even though training at this intensity might use a higher percentage of calories from fat for fuel, there is a problem with this way of thinking.
Staying within the fat burning zone can cause the overall total calories burned to be fairly low, and losing weight is all about total caloric expenditure! So keeping the intensity down and the heart rate lower just so you can stay in the "fat burning zone", can have a negative affect on the total calories you burn from a work out session. For example, walking on a treadmill at 4 mph for 60 minutes can burn somewhere around 300 to 350 calories (or more depending on your weight), while running at 7 mph for half the time can burn around 350 to 400 calories. Try don't be so focused on your heart rate that you are not pushing yourself and getting the most effective work out you possibly can. Don't get me wrong heart rate is a great way to gage your intensity, but also think about how your body is feeling during the exercise, and how difficult it is.
A great way to gage this is your Rate of Perceived Exertion or RPE. This scale can help you determine the intensity level of your training by how difficult you feel the exercise is. The higher the rating you give yourself during exercise, the higher the intensity that you are working at.
Here is a great Treadmill work out to try so you can increase the intensity and total calorie expenditure that only takes a little more than 30 minutes.
Walk at a speed of 4 mph at an incline of 12 for 3 minutes, run at 7mph at an incline of 0 for 1 minute. Repeat 8 times. Cool down walk at 3 mph at 0 incline for 3 minutes. Total work out 35 minutes.
Adjust the speeds if needed to match your fitness level, but make sure to keep it challenging!
*Max heart rate = 220 - age.
A great way to gage this is your Rate of Perceived Exertion or RPE. This scale can help you determine the intensity level of your training by how difficult you feel the exercise is. The higher the rating you give yourself during exercise, the higher the intensity that you are working at.
Here is a great Treadmill work out to try so you can increase the intensity and total calorie expenditure that only takes a little more than 30 minutes.
Walk at a speed of 4 mph at an incline of 12 for 3 minutes, run at 7mph at an incline of 0 for 1 minute. Repeat 8 times. Cool down walk at 3 mph at 0 incline for 3 minutes. Total work out 35 minutes.
Adjust the speeds if needed to match your fitness level, but make sure to keep it challenging!
*Max heart rate = 220 - age.
Tuesday, February 19, 2013
Recreation Center Notices and Updates
We have hit the ground running here getting ready for all of our Spring Sports! We are still taking online registrations for Youth Soccer so it's not too late. If you are interested in signing up for the Youth Competitive League, call the recreation center because there are still a couple spots left! (435) 563-0048.
And, for your convenience, we have installed a brand new whiteboard outside the Aerobics Room! Ok, I know that doesn't sound too exciting, but it is.
And, for your convenience, we have installed a brand new whiteboard outside the Aerobics Room! Ok, I know that doesn't sound too exciting, but it is.
We will put class changes, instructor subs, and time changes on this schedule so you can keep up to date on our Group Fitness Program! We will continue to email the changes to those on our distribution list as well. If you are interested in being included on this list just call the Recreation Center to let us know.
Stay healthy. Stay happy.
Thursday, February 14, 2013
Spring Adult Leagues
Happy Valentine's Day! We hope your day is filled with love and joy and happiness. If it hasn't been yet, head on down to the Recreation Center for a good, hard workout and we guarantee you'll find that joy that comes from a job well done.
We have now started taking registrations for our Spring Adult Leagues - Volleyball (Women's) and Basketball (Men's, Women's, 6 foot and under, and Prep). You can sign up online at www.smithfieldrecreation.com or come into the Recreation Center and we'll help you out. $25 is required to secure a spot in the league. Let us know if you have any questions!
We have now started taking registrations for our Spring Adult Leagues - Volleyball (Women's) and Basketball (Men's, Women's, 6 foot and under, and Prep). You can sign up online at www.smithfieldrecreation.com or come into the Recreation Center and we'll help you out. $25 is required to secure a spot in the league. Let us know if you have any questions!
Monday, February 11, 2013
Increase Calorie Expenditure and Stop Exercising!?
Okay well not exactly, let me explain. After you finish an exercise session there is a period of time where your body is restoring itself back to it's pre-exercise state. This process is referred to as EPOC (excess postexercise oxygen consumption) or more commonly known as afterburn. During this time the body continues to require oxygen at a higher rate than before the exercise began, also causing energy to be expended at an elevated rate. Basically, you are still burning calories even though you have stopped exercising. In the graph below you can see the oxygen needs of the body through a exercise session. The green shaded area is the EPOC period. Let's say for example this specific graph shows the oxygen needs for jogging at 5mph on a treadmill for 30 minutes. If you increased the intensity of the workout to running 7mph for 20 minutes the oxygen requirement would be greater causing the EPOC phase to be even greater and increasing the calories expended during that time.
The research suggests that a higher-intensity intermittent type training program has a greater effect on increasing the EPOC phase. It also appears that resistance training produces greater EPOC than aerobic. So if you are feeling like have hit a plateau and not losing any weight even though you are doing a lot of cardio, try changing it up. Your body has probably made adjustments to your training regimen and needs to be overloaded again. Increase your intensity, and do a combined resistance and cardio training circuit. Here is an example work out for you to try:
Do this 6 minute circuit 3 times:
1 minute alternating lunges
30 seconds push ups
repeat
30 seconds of jumping jacks
30 seconds of high knees
repeat
1 minute crunches
References:
Resistance training and Epoc. Jeff M. Reynolds and Len Kravitz. Ph.D.
Do this 6 minute circuit 3 times:
1 minute alternating lunges
30 seconds push ups
repeat
30 seconds of jumping jacks
30 seconds of high knees
repeat
1 minute crunches
References:
Resistance training and Epoc. Jeff M. Reynolds and Len Kravitz. Ph.D.
Tuesday, February 5, 2013
Crazy or Dedicated?
We are all about fitness here at the Smithfield Recreation Center. Racquetball, running, weight lifting, yoga, tumbling, softball, soccer, biking, hiking, swimming-wherever your exercise love is, we encourage you to pursue it! We do some pretty crazy stuff at the Rec Center (half marathons, early morning Zumba classes, late night basketball tournaments) but who would ever think of doing a 50 mile ride on spin bikes?!?
Yes, you read that right.
5 am.
50 miles.
On a SPIN BIKE.
Last Thursday morning, January 31, 30+ 'crazy' riders hopped on their bikes for a 50 mile mid-winter ride. And they had a blast!
After a day or two (or three or four) of sore muscles, the participants are all smiles and proud of this insane accomplishment. Nice work everyone!
Thank you to everyone who made this possible! So much support from sponsors and thank you ICON for lending some extra bikes. Unfortunately, there were some that had to be turned away due to lack of space and bike availability. But don't worry, just wait until you see what is planned for next winter....
Bigger=better.
Yes, you read that right.
5 am.
50 miles.
On a SPIN BIKE.
Last Thursday morning, January 31, 30+ 'crazy' riders hopped on their bikes for a 50 mile mid-winter ride. And they had a blast!
 |
| 4:30 am. Neat rows of bikes with goody bags from the sponsors are ready for each rider. |
 |
 |
 |
 |
 |
 |
| Instructor Matt Robbins helped the class push through with music, encouragement, and prizes! |
 |
| Joe Beck everybody. |
 |
| Scott Archibald with a smile still on his face! |
 |
| 50 miles. Done. |
 |
| The masterminds behind it all. |
Thank you to everyone who made this possible! So much support from sponsors and thank you ICON for lending some extra bikes. Unfortunately, there were some that had to be turned away due to lack of space and bike availability. But don't worry, just wait until you see what is planned for next winter....
Bigger=better.
Monday, January 28, 2013
Remembering those New Year's Resolutions
January is almost at an end, and if you are like most people out there, you made a goal to try and exercise more, eat healthier, or just be more fit all around. So how are you doing? It's a great time to look back on this month and see how successful you were. If you were able to stick to those goals you made for yourself great, keep it up. If not, it's okay, February is a brand new month to try and be a little more focused and determine on achieving those fitness goals.
For those of you who need some motivation, I have a little piece of advice. Start off setting small, attainable goals. Even if it's going to the gym once this week, you have to start somewhere. This way you are able to see and feel success and are determined to achieve more. It doesn't take that much to improve your health. Health benefits can result by being active for just 30 minutes a day. It is recommended to get at least 30 minutes of moderate physical activity on all or most days of the week*. Which if you think about it, that's only about 3 hours a week. This still may be challenging for some, but I know it's possible. As you become more fit and are able to increase the time and intensity of your work outs, you will see even greater results. I know it can be hard to fit in time to exercise, but you are worth it! Invest in yourself now, and you will gain huge rewards later in life. You will also feel better, have more energy, and be healthier.
I know it's not easy. Why do you think that losing weight and exercising more are always some of the top New Year's resolutions? And still recent studies show that about 66% of Americans are considered overweight or obese**. It takes time and planning, it takes energy and effort, and it takes a good amount of self control and dedication to exercise regularly and eat right. It is difficult, and set backs are bound to happen. However, you don't have to be alone in achieving your goals. One of the best ways for staying motivated and accountable is having someone else supporting you along the way. Whether that person is a family member, a friend, or personal trainer, they can help you stay on track and cheer you on while reaching your goals.
Being healthy is not just a New Year's resolution, but a lifelong resolution. So don't get discouraged if you haven't done as well as you would have liked this past month. Keep moving forward; setting small goals, recognizing your accomplishments, and you'll get there.
*Source: American College of Sports Medicine
**Source: Health, United States, 2011, table 69
For those of you who need some motivation, I have a little piece of advice. Start off setting small, attainable goals. Even if it's going to the gym once this week, you have to start somewhere. This way you are able to see and feel success and are determined to achieve more. It doesn't take that much to improve your health. Health benefits can result by being active for just 30 minutes a day. It is recommended to get at least 30 minutes of moderate physical activity on all or most days of the week*. Which if you think about it, that's only about 3 hours a week. This still may be challenging for some, but I know it's possible. As you become more fit and are able to increase the time and intensity of your work outs, you will see even greater results. I know it can be hard to fit in time to exercise, but you are worth it! Invest in yourself now, and you will gain huge rewards later in life. You will also feel better, have more energy, and be healthier.
I know it's not easy. Why do you think that losing weight and exercising more are always some of the top New Year's resolutions? And still recent studies show that about 66% of Americans are considered overweight or obese**. It takes time and planning, it takes energy and effort, and it takes a good amount of self control and dedication to exercise regularly and eat right. It is difficult, and set backs are bound to happen. However, you don't have to be alone in achieving your goals. One of the best ways for staying motivated and accountable is having someone else supporting you along the way. Whether that person is a family member, a friend, or personal trainer, they can help you stay on track and cheer you on while reaching your goals.
Being healthy is not just a New Year's resolution, but a lifelong resolution. So don't get discouraged if you haven't done as well as you would have liked this past month. Keep moving forward; setting small goals, recognizing your accomplishments, and you'll get there.
*Source: American College of Sports Medicine
**Source: Health, United States, 2011, table 69
Spring Sports Sign-ups
Can you believe it's already time to start thinking about Spring Sports?!?! After last night's storm, neither can we. But Youth Soccer and Youth Competitive Basketball sign ups opened today. We will continue to take registrations through February 17 or until the leagues are full. You can come into the Rec Center to sign up (315 E 600 S on the east side of Sky View) or go to our website (www.smithfieldrecreation.com). Here is a little more information on each league:
Please feel free to call the Recreation Center if you have any questions or concerns when registering for these sports. We would love to help you out!
 | ||||||
| Youth Spring Soccer |
 |
| Youth Girls Competitive Basketball |
 |
| Youth Boys Competitive Basketball |
Tuesday, January 22, 2013
Yoga: Garudasana
Standing in the sand at the edge of the water feels secure as the sand washes in encasing one’s toes. But that security only lasts until the water ebbs away hollowing out space beneath the foot, washing away the foundation. A gleeful giggle or a scared squeal may greet this play of constant change. Either way, one cannot remain attached to ground upon which she is standing.
All yoga balances bring to our attention the constancy of change. Garudasana, described as trying to climb a vine that wraps around itself**, adds some curly twisting to the challenge. Just as the foot roots down, the crossing of the leg encourages the hips to sway to the side. How will you respond? Rooting firmly or toppling over? Laughing or cursing? In class it isn’t really important whether you can remain balanced on one foot or not, it is about the attitude you take while experiencing the posture. If you can find the play in the effort of standing on one leg, you can certainly find the play in the midst of other challenges.While one might expect standing on one foot wrapping arms and legs into yourself to be confining and constricting, in practice I find it to be expansive across the back of the heart, through the sacrum, and in the mind. Standing in garudasana responding calmly to the flow and ebb of the breath, the pulsing of subtle energy, and the chattering mind creates a spaciousness of possibility that I carry off the mat. The practice of garudasana refreshes my perspective like standing on sand as the waves wash the sand from under foot.
Acknowledgements:
Feet in the Water photo by Chase Lewis.*Thursday nights 7:15–8:15 pm until at least Feb. 7
** Lee, Cyndi. "Eagle Pose." YogaJournal.com.
Subscribe to:
Posts (Atom)