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BIKRAM YOGA POSE 1

The first pose that I will begin to master is BIKRAM YOGA POSE 1 ~STANDING DEEP BREATHING!

I LOVE YOGA! I love yoga not for the poses but for the strength and peace I find through focusing on my breath. I close my eyes and I breathe – my practice is a moving meditation!

Most of us breathe shallow breaths through our chests but if you watch a baby sleep you will notice their bellies expanding and contracting! Our natural way of breathing as children is to breathe deeply through our belly button up. We turn into chest breathers as we experience stress and hold our breath!

Breathing from the belly button up has many benefits. Personally, I find pranayama (deep breathing) helps to calm my mind and body, it helps me focus and concentrate on my practice, warms my body from the inside out.

Here are the instructor’s dialogue for STANDING DEEP BREATHING!

Inhale by the nose and exhale by the mouth.
Inhale and exhale should be through the throat.
Breath as much as possible, as long as possible, as slow as possible.
Breath in by the nose, and out the mouth, but all the time through the throat.
Nose and mouth are only a passageway.;

Feet together nicely, toes and heels touching each other.
All ten fingers interlocked nicely under the chin, full grip.
Always your hands touching the chin like glue.
Nice and relaxed shoulders. Swallow a couple of times.
Look in the mirror. Concentrate. Meditate.

Inhale, head down, arms up, start please…
Full lungs.
Exhale, head up.
Push your head back. Way, way, way back.
Bring your elbows forward, elbows touching each other, away from your chest.
Eyes open.

Inhale, head down.
Look in the mirror.
Elbows up to the ceiling as far as possible.
Chest up, spine straight, stomach in, full lungs.
Exhale, head up.
Very slowly. Push your hands on the chin.
Eyes open. Look all the way back, until you see the wall behind you.
Elbows together, touching each other.
Wait for me, please.

Inhale, head down.
1–2–3–4–5–6, hold it.
Exhale, head up.
Slowly push your head back.
1–2–3–4–5–6, hold it.

Inhale, head down.
Very slowly. Use your throat.
Suck your stomach in, rib cage visible in the mirror.
Look in the mirror, head down, elbows up, full lungs.
Exhale, head up.
Slowly push your head back.
Now, hips a little bit forward. Hips muscles contracting, tightening up.
Eyes open, elbows together, please don’t close your eyes.
Wait for me.

Inhale, head down.
Each time, especially towards the end, try to inhale a little bit more than the last time, more, and more, and more, and more.
Exhale, head up.
Slowly push your head back, until your neck hurts a little bit.
Grip tight, ten fingers (including the thumbs) interlocked position.

Inhale, head down.
Look in the mirror. Stomach in, depression of the abdominal wall.
Full lungs.
Exhale, head up.
Slowly push your head back.
1–2–3–4–5–6, eyes open.

Inhale, head down.
Don’t close your eyes, you might feel dizzy.
Stomach in, open your rib cage, open your lungs.
Full lungs.
Exhale, head up.
Take your time. The slower you do is better.
Elbows forward more, away from your chest, as far as it goes.

Again inhale, head down.
Use your throat when you’re inhaling.
All the way up.
Full lungs, until you feel dizzy.
Exhale, head up.
Slowly push your head back. Way, way, way back.
Elbows forward, elbows touching each other.

Inhale, head down.
Stomach, stomach, stomach, depression of abdominal wall, contraction of the abdominal muscles.
Suck it in, tightening up. Hold it.
Exhale, head up.
Slowly push your head back.
Exhale all the air out, all the way out.
The more you exhale, the more fresh oxygen you inhale next time.

Inhale, head down.
Stomach in, chest up, open your rib cage, open your lungs.
Full lungs, until you feel dizzy.
Exhale, head up.
Push your head back.
Hips forward, hips muscles tight, spine straight.
Ten fingers grip tight, elbows together.
And that’s enough.
Arms down side.
Stand still there, shoulders relaxed, look in the mirror, don’t move.

——————–

Second Set.
Feet together nicely, please.
Again, hands touching the chin.
Swallow a couple of times.
Ready, everybody together, please.
Start, inhale.
Arms and head movement synchronizing, should be exactly together in six seconds.
Exhale, head up.
Push your head back.
Grip tight, cross your thumbs.
Ten fingers interlocked, including your thumbs.
Look back, look back, look back. Elbows touching each other, away from your chest.

[Continue 2nd set. Both sets should be 10 times inhale and exhale].

Inhale, head down.

Very slowly, not so quick.
Take six seconds to bring your head down.
The slower you go, you do better. You use your lungs more.
Keep your weight on the heels.
Only the arms and head move.
Spine perfectly straight. Don’t let your chest collapse. No hunchback.
Stomach in, ribs sticking out, both sides of the chest.
The more you suck your stomach in, you use more of your lungs.
Chest up, elbows up as high as possible, until your shoulders hurt.
Open up your chest and rib cage, stretching the intercostal muscles of the ribs, expanding your lungs to their maximum expansion capacity.
The more your lungs opening, you hold more air in the lungs, improving the elasticity of the lungs.
Elbows up, all the way up, all the way up, all the way up.
Each time, you’ve got to inhale more.
[for last one: Use your extra strength, a very strong one. Full lungs, until you feel dizzy].

Exhale, head up.
Slowly push your head back.
Hips a little bit forward, towards the mirror.
Hips muscles solid, concrete, one piece.
Weight in the heels, spine perfectly straight, don’t let your chest collapse.
No backward bending, only the arms and head move.
Don’t let the knuckles go away from the chin. Grip tight.
Shoulders completely relaxed. Deltoids forward, with scapula, shoulder blades.”

The script is a lot but I find it to be the best way of getting the experience that I would get if I was in an actual Bikram yoga class.

Namaste!

 

October Challenge

Hola,

I’ve missed blogging but with the busyness and the stress of teaching full-time, I’m finding myself falling into old habits again. I feel like spending some time journalling/blogging will help me stay focused and motivated to continue my journey towards a healthy and balanced lifestyle!

So, here’s my personal challenges for October, please feel free to join and share your experiences, thoughts and feelings on my Facebook page!

OCTOBER CHALLENGES

1. BIKRAM YOGA CHALLENGE
One Bikram yoga pose per day!

 

 

 

 

2. SQUAT CHALLENGE
Start with 50 squats and add 5 squats each day – you can play around with weights also. Since I’m nursing my knee back to health, I will be doing bodyweight squats too start.

 

 

 

3. BIBLE CHALLENGE
Read 3 chapters every morning At this rate it should take me approximately one year to finish reading the entire Bible.

 

 

 

Woohoo, I love feeling driven and motivated! It really doesn’t matter how many times I start and stop a challenge! What matters to me is that I have the courage to begin the journey and I recognize that any stop signs, speed bumps and bumps in the road are only setbacks and most definitely not failures!

So here we go again!

Adios!

 

Fit Feminista Challenge ~ day 7 of 140

Hola Fab Feministas,

Good News! I did my first weigh in and this week of clean eating and hard work paid off! Woohoo! Happy dance!

I lost 3 lbs in a week

and

cut 1% body fat!!!!!!!!!!!

 

So here’s what I did this week:

DIET

I kept my diet very simple and ate pretty much the same things every day to take out the guess work and allow for multi-day prep!

Meal 1 (7:00am)
PROTEIN SHAKE Dymatize Elite Whey Protein Isolate Cafe Mocha

Meal 2 (10:00am)
8 EGG WHITES

1 SLICE OF Ezekial 4:9 Sesame Sprouted Grain BREAD 

Meal 3 (1:00pm)
PROTEIN SHAKE - Dymatize Elite Whey Protein Isolate Cafe Mocha

Meal 4 (4:00pm)
Monday ~ CHICKEN SOUVLAKI, WHOLE WHEAT PITA, SAUTEED VEGETABLES, GREEK SALAD (no dressing)
Tuesday ~ TURKEY SANDWICH ON EZEKIAL BREAD (no cheese, no-fat mayo)

Wednesday ~ MEXICAN CHICKEN TORTILLA SOUP with SHRIMP BURRITO

Thursday ~ TURKEY BREAST 6″ SUB ON 9 GRAIN BREAD(no cheese, light mayo and mustard)
Friday ~ STEAK & CHEESE SUB ON 9 GRAIN BREAD (light mayo, mustard, a bit of bbq sauce)

Saturday ~ MEXICAN CHICKEN TORTILLA 
SOUP
Sunday ~ JERK CHICKEN SANDWICH WITH FIELD GREEN SALAD
 
Meal 5 (7:00pm)
Monday – Friday ~MEXICAN CHICKEN TORTILLA SOUP 

 

Saturday – Sunday ~4 OZ JERK CHICKEN (BREAST ONLY), 1/2 CUP OF BAKED HOMEMADE SWEET POTATO FRIES, 5 ASPARAGUS SPEARS

WORKOUTS

I worked out 5 days this week and did 45 mins of cardio and 60 mins of strength training each day.

MONDAY – off
TUESDAY – 20 min intervals on treadmill and legs + hot yoga
WEDNESDAY –  treadmill and glutes
THURSDAY –  abs and upper body with plyo
FRIDAY  - 30 mins of stairmaster and elliptical and legs + hot yoga
SATURDAY – off
SUNDAY – 40 min jog and 12 minute bodyrock.tv workout

Going good so far!

Wish me luck,

Tiffany