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Motivational
Quote
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Excuses will kill your Dream. "What we're really talking about here is commitment. Until you make a commitment to your Dream, it's not really a Dream ... it's just another fantasy full of excuses. Fantasies don't come true because they're not real, we're not committed to them. When we make commitments, we eliminate excuses and they become Dreams ... and Dreams are definitely real."
- Rudy Ruettiger
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Words of Inspiration
Go That Extra Mile
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 A boy just after finishing his first degree
asked his father's advice on how to approach the world of work.
The father had a long and distinguished career in the Indian Army and rose to become commander-in-chief of a million men. He was a soldier's soldier and his men adored him. His manner was strict and firm, but he was very friendly. He appreciated and trusted people and gave then freedom.
"Come and see me in my office if you want to talk to me about work" he said. So the boy made an appointment with his father's ADC and went to see him. He had a huge office and he felt very small.
"You are starting out and you will be
given a lot of tasks to fulfill" he said.
"The first thing is always to do
something to the best of your ability.
Then the second time you do it, give it
that little bit extra". What he was
saying was: "Take the initiative; be
innovative; be creative. Always go the
extra mile."
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Question & Answer
Q:
Dear Namita,
Hello! I am a beginner to yoga and I'm going to hopefully have a workout
schedule where I do yoga and go to the gym. My question is it okay to do yoga
everyday? I'm not one that needs to lose weight but instead tone/define. If I am
going to do yoga and work out, for example, my abs, glutes, etc. is it okay to
do these on the same day and if so, what should be done first. Should yoga be
done every morning and every night? Thank you so much!
Kelly
A:
Dear Kelly,
Practicing Yoga depends on what your body needs and what kind of yoga practice
you're doing. In the most expansive sense, the answer is “Yes.”
If you aren’t able to make time for a yoga class, or your own personal practice,
don’t despair. Take a few minutes here and there throughout your day. Here’s an
example:
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Sit up tall in your chair and connect to your breath.
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Let your breath initiate the movements described here.
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With an inhale, lift your arms up over your head.
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With an exhale, float your hands back down to your sides.
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Repeat this a few times and notice the change in your breath and body.
The Cobra Pose is very excellent in firming up your abdominal muscles, in
addition to stretching your spine. As the name implies, your objective here is
to try and imitate the position of a cobra. With chest lying and facing the
floor, gradually lift your upper body in an upward manner, as if imitating a
cobra attempting to grab on its prey. This will also stretch your tummy muscles
and giving it a firmer look if you perform this pose quite often.
Aside from the Cobra Pose, the Plough Pose is also ideal to perform for those
with sagging abdominal muscles. This one is a bit more challenging than the
former though since you will need flexibility on your back muscles. With your
back lying on the floor, slowly lift your knees toward your chest until it
reaches over your head. If you have trouble balancing, use your hands to support
your lower back and keep yourself in position for a few seconds.
The Bridge Pose can help to firm up and strengthen the leg muscles. To perform
this position, start off with your back against the floor. Then, extend your
legs as you let both arms rest on your sides. Slowly lift your pelvic bones and
your knees upward while keeping your feet firmly planted on the ground. Steady
yourself in that position until you can no longer hold it.
Another one that you could try is the Warrior Pose. From a standing position,
spread your feet to as much as 4 feet apart. Then, slowly raise your arms from
both sides as you turn in your right foot slightly. The other foot must be
pointed outwards in a 90-degree angle. Stretch both your arms to be in line with
your shoulder blades while parallel against the floor. You can hold this
position for at least 30 seconds before doing this on the other side.
These yoga asanas along with an effective cardio routine composed of walking,
cycling, skipping etc done 3-4 days/ week, can help you improve body definition.
You can use yoga as a source of relaxation and stretching after the workout, or
if short of time practice alternate days. Yoga should be logically done in
morning, but there is no strict rule. You can practice at your convenience
keeping in mind that you stay empty stomach half an hour before and after the
workout.
In fitness
Namita
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a network of WF Associate Fitness Trainers
spread out in U.S. and worldwide ready to help you meet
your fitness goals and provide personal guidance. Log on
to
http://www.womenfitness.net/
wfmember/programs/
docs/fitnessdirectory.php,
to check out the availability of service in your city or
locality to derive added benefit. They will personally
monitor your progress and help you in achieving desired
fitness goals.
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