pH Balanced Shampoo Recipe

My all natural shampoo recipe is one of my more popular posts. So why am I giving you another shampoo recipe? Well, because I’ve grown. I’ve learned. And I’m not afraid to admit it when there’s something better. Something like a pH balanced shampoo recipe.http://www.thankyourbody.com/ph-balanced-shampoo-recipe/
Especially when one of YOU guys helped me see the better solution.
My original shampoo recipe, like so many out there online, uses a base of castile soap. For me, this recipe was a great solution to my no ‘poo problems… and I felt a whole lot better using it verses commercial shampoos full of toxic (or very expensive natural) ingredients. And if I only had the option between my castile shampoo recipe or buying something in the store, I’d still stick with the homemade stuff.
Luckily, there are more options.

The comment that helped my poor little scalp

Some months ago I got a comment from a reader named Amanda on my shampoo recipe. Here is some of what she wrote:

Using highly alkaline solutions on your hair (baking soda, bronners soaps, etc.) though it feels soft and manageable that is really the disulfide bonds in your internal hair structure being weakened by the alkaline solution.The colors and perms that are performed use this method to work, they “open up” your hair to deposit the color or permanent, then a clarifying shampoo is used to “close” your hair and lock the color or permanent in. To then bring your hair down to it’s proper pH a acidic solution (apple cider vinegar) when using a alkalinic cleanser is used, this is called clarifying. This dual process is not healthy for your hair or your scalp. (…) This is why so many shampoos on the market advertise that it is pH balanced. Because that is very important. So forcing your hair to go up to an 8 or 9 and then forcing it back down to a 4.5 in a short period of time is very damaging.  -Amanda (awesome TYB reader)

Why restoring your scalp’s pH is important

I did a little research and found some amazing information on the importance of proper pH for your scalp. In fact, problems with fungi or bacteria on your scalp is likely due to being too alkali. This is often the result of using a product with a higher than 7 pH that strips away your naturally acidic sebum that fights against bacteria. That sebum can help prevent hair loss from dandruff, bacteria, or fungus.
Your scalp, like your skin, ranges in pH between a 4 and 7. 
Liquid castile soap (like Dr. Bronner’s) has a pH around 8.9… much more alkaline.
Confession time: While I loved my all natural shampoo for MANY reasons, I did notice that after using it for so many months that my scalp wasn’t liking it so much. I was often complaining to my husband of a dry and itchy head… and sadness ensued. I blamed my hard water. Got a water filter… which helped, but not like this new shampoo did.

A pH balanced Natural Shampoo Recipe

I wish I could take credit for this recipe, but it was that swell Amanda who left this gem in that little comment section. It’s a super simple recipe. And I experimented with it for several weeks. By about the third or fourth use I LOVED the results I was seeing.
But what I didn’t love was the short-term supply of the recipe.
Because the recipe has a pretty short shelf life of about one week, I found myself going through more ingredients than I could use before it went bad.

Fear not! I have solved that problem.

I put my little bird brain to the test and came up with a way to enjoy this super simple recipe without having to make it every single week or waste any bit of the ingredient goodness.
So enough blabbing! Are you ready for the pH balanced shampoo recipe? I thought so.

UPDATE: There are a lot of great questions about this shampoo in this post that I have answered in my All Natural Hair Care Guide.

All Natural pH Balanced Shampoo Recipe

Graciously given by Amanda, adapted and “reworked” by yours truly.
Ingredients
1 can of Coconut Milk (or about 1 1/2 cups if you like to make it yourself.) (where to find coconut products)
1 3/4 cups pure aloe vera gel (like this)
Directions
1. Mix both ingredients in a bowl using a wire whisk to fully incorporate.
2. Pour mixture into ice cube trays. (I used two full trays.)
3. Put in freezer and wait a few hours until frozen completely. At this point you can transfer them to some sort of bag or container, or just keep them in the trays.
To use: Take one cube out before you want to use it (at least the night before) and keep it in a small container or bowl in the fridge until you are ready to shower. Use as you would normal shampoo (about a quarter size amount).
Work into the scalp and then move toward the ends of your hair. Let sit for 30 seconds or so and then rinse completely. This will not lather… so don’t keep adding more thinking it will get your hair “more clean.” Like all good things in life, a little goes a long way.
Place any remaining mixture back in the fridge to use next time you wash your hair. The shelf life of each cube is about 1 week in the fridge. Just be sure to take a new cube out when you use up the other one.
NOTE: I’d highly recommend giving this shampoo some tries before judging it. Even if you’ve been doing ‘no poo there can be another detox phase (usually MUCH shorter than the original switch from conventional shampoos). I found that my hair was a little greasy and my scalp slightly flaky for the first couple of times I used it. By the fourth it was great, though. 
Also: Check out the comments for any tips or tweaks made by other readers who may have hair similar to yours.

The beauty of coconut milk and aloe vera gel

I’ve talked about why coconut milk is so yummy for your scalp in my deep conditioner recipe. The saturated fats help repair damaged hair among other things. And aloe vera is also great for keeping the cuticles of your hair closed and healthy.
But these two lovely ingredients also have a lower pH that’s under 7… much more aligned with your scalp’s natural pH.

Do I still need a conditioner?

Hair care is personal and tricky. I have super short pixie hair so I find that I don’t need to “condition” after using this shampoo very often. But for longer hair, you might. the pH of apple cider vinegar is typically between 4.25 and 5 if undiluted (I’d always use it diluted when rinsing your hair). Depending on your scalp using an AVC rinse may be a good way to bring your scalp back to it’s natural pH. Experiment and see what works for you.
One last note: If you have really dry hair you may want to add some Vitamin E oil, jojoba oil, or sweet almond oil to the mixture before freezing.

I love this shampoo.

Not only does my scalp feel better and the itch has gone away, but this recipe is so easy! And frugal. And at the rate I wash my hair (about twice a week… and I can get about 2 or 3 washes out of each shampoo “cube”) this batch will last me more than 6 months! Huzzah!
What do you think? Are you ready to try an all natural pH balanced shampoo?

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Importance of morning walk

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Gym trainig

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Core strengthening exercises

Core strengthening exercises: How and why

Last week I talked about why I really don’t like doing crunches. (You can read that here). http://www.thankyourbody.com/core-strengthening-exercises/Not only  are they potentially dangerous, but they really are not effective for core training. But what exactly do I mean by “core strengthening”? Maybe we should start there first.

What is core?

Depending on how you view the core, the particular muscles involved might vary.  For some people, core is simple another word used in place of “abdominal.”  For these people, core training brings up images of hundreds of crunches in hopes of achieving that glorious “6 pack.” (I’m sure you already know that by “some people” I don’t mean me.)
Because the core serves as a natural stabilizer for complex movement, other muscles that surround the spine and connect to the pelvic floor become essential in core training.  That’s why crunches aren’t necessarily doing anything for true core strength. It’s more than just our six-pack muscles that provide true core support. On top of muscular strength, proprioception (a sense of one’s own limbs in space) is another vital component in achieving stability and balance.

Why core strengthening?

Not sure why you should care about core strength? Consider what a strong core and true core support can offer you:

1. Core support improves your balance and stability.  This is especially important for us as we age.
2. A strong core that is connected to your entire body makes all movement easier and fuller.  Whether you are a soccer player, a dancer, a mom, or run your own business—you will be amazed at how much more grace, coordination, and ease you will find within your body… even in your daily tasks.
3. Core strengthening will improve your posture and make you look thinner!  Who doesn’t want that?
4. Your core provides a protective shield for your spinal cord and internal organs.  It also keeps your entire system better aligned and functioning properly, improving digestion and enhancing your circulatory system.
5. Core training can be done without any equipment, memberships, or huge time commitments.  Ten minutes a day will do wonders.  
   

Muscles involved in core support

My training took me beyond anatomy to consider that core support is not just about strengthening muscles. It is also connected to our distal ends, our breath, our organs, and the environment around us. With that said, however, there are key muscles that are involved in core training. Let’s briefly look at those, shall we?

• Transverse Abdominis (TA) – the deepest of your abdominal muscles, lies under your obliques
• External Obliques – located on the side and front of your abdomen, around your waist
• Internal Obliques – lie under your external obliques, and run in the opposite direction
• Rectus Abdominis – a long muscle that extends along the front of your abdomen. This is the ‘six-pack’ part of your abs that becomes visible with reduced body fat
• Iliopsoas – this muscle’s primary role is hip flexion, but because of its deep relationship to both the legs, spine, and diaphragm it can help coordinate the core, especially when complex movement is involved.
• Pelvic floor muscles primarily the levator ani, the coccygeus.
• Multifidus which stabilizes a number of vertebrae in the spine.
• Erector spinae including the longissimus thoracis also stabilize the spine.
• Thoracic diaphragm which helps control breathing.

Don’t worry if you don’t fully understand or just don’t care about the actual anatomy. For some they are useful to help better understand the body. For others they just add more “stuff” to worry about and get in the way of holistic movement. If knowing the muscles helps, great. If not… let it go.

My favorite  core strengthening exercises

Okay, let’s get to the “meat” of this post! The core strengthening exercises. Keep in mind that these do not represent all the possibilities for proper core strengthening. But these are a few of my favorites. You can find these exercises and many more in my book Pain Free.
Hopefully through the descriptions and pictures provided you will be able to get to the heart of each experience.  Remember, quality over quantity.  Most of these experiences will ask you to take some time and tune into your body to sense connections.  For this reason, I would highly recommend doing these without distractions like music or TV.  Think of this as a mini-vacation and self-pampering session.

Locating and Strengthening the Transverse Abdominis (TA)

The TA is like your natural girdle.  Most muscles have specific roles in terms of joint action.  However, the TA’s primary role is spinal stabilization.   Because of our society’s over-abundance of “ab” work that focuses on surface muscles only (go away crunches!), most people have a hard time using their TA.  Combined with poor posture and tendency to “tuck” the pelvis under when doing ab work, one of the best things you can do in core strengthening training is understand and feel your TA working.  Here are two exercises to try:

1. Deep Breathing TA Experience:  Lie on your back with your knees bent and your feet planted on the floor.  Place one hand on your belly.  Slide the other hand underneath your lumbar spine.  (There should be a natural curve there—do not “flatten  your spine” against the floor).  For this experience you will be doing some deep breathing.  As you breathe in, allow your belly to gently rise as the diaphragm pulls down to bring rich oxygen into your lungs.  As you exhale feel the front side of your belly pull inward, creating a soft hollowing sensation, but without letting the pressure on your back hand change.  You want to engage the TA without tucking the pelvis or flattening the spine.  
   

1. TA Flying: This experience will provide your TA the opportunity to engage and stabilize your whole body.  Position yourself on your hands and knees with your hands directly below your shoulder and your knees right underneath your hips.  Start by extending one leg back, being careful not to outwardly rotate the leg.  You should not feel your hips rotate or tip at all.  Focus on the energy going out through the inside of your leg.  If you feel stable here, extend the opposite arm out, keeping the spine in a neutral position (make sure the head isn’t drooping down and crunching up.)  Hold this position while taking a few deep breaths.  Think of your belly button reaching back and up towards your spine to help you stabilize.  Repeat on other side up to five repetitions each.

Proprioception Exercise

Proprioception — from Latin proprius, meaning “one’s own,” and perception — is one of the human senses. Rather than sensing external reality, proprioception is the sense of the orientation of one’s limbs in space. This is distinct from the sense of balance, which derives from the fluids in the inner ear. Proprioception is what police officers test when they pull someone over and suspect drunkenness. Without proprioception, we’d need to consciously watch our feet to make sure that we stay upright while walking.
Both stability balls and balance discs help us train our core by creating unstable environments.  Our muscles must constantly shift and reorient their relationship to core, and our TA and other deep trunk muscles get a chance to really shine as they commit to keeping us oriented in space.

1. Stability Ball:  There are a lot of things you can do on a stability ball (like this one) to help improve your core support.  Sitting on a ball at the desk, doing your normal “ab” work, or just improvising through large-range movement can help improve your stability.
2. Balance Disc:  These balance discs (like this one) are great to have at home.  For beginners I’d recommend just standing on it.  As your core becomes better engaged you can try one leg, eyes closed, bending the knees, and move eventually move into full motion.  You’ll be amazed at how a few minutes each day can greatly improve your balance over a period of just two weeks.

Strengthening Core Connections

These experiences were all introduced as I was doing my certification work in Laban Movement Analysis.  These feel more alive and embodied for me than typical “exercises” because they require a certain amount of personal responsibility and sensing into the whole body.

1. Hang and Hollow: Knees are bent while you rest on your forehead or elbows.  Keep the knees directly over the hips and allow the trunk of the body to simply “hang.”  As you allow your body to drip down towards your head, take a few quick deep breaths while making a “ha ha ha” sound.  As the diaphragm engages, this position allows you to feel the subtle hollowing sensation of the Iliopsoas (aka: psoas) muscle.  (Make sure you are exhaling on the “ha.”)  The sensation will be “deep and low” close to the pubic bone.  Because the psoas connects from the top part of our leg back towards the thoracic part of our spine, this experience can help us feel that deeply embedded muscle that provides an essential connection of legs to torso and breath to pelvis.
2. Big X Opening and Closing:  Start by lying on your back with your legs open and arms extended outward.  Be careful that you are not letting your shoulders sneak up around your neck.  Take a deep breath in.  As you exhale wait until you feel that same tugging sensation from the “hang and hollow” and then allow all six limbs (arms, legs, head, and tailbone) to close simultaneously into core until you lying on one side in the fetal position.  Take another deep breath in, and one the exhale allow all six limbs to open back up to the X.  The point of this experience is to feel the whole body connected to core—and to let core really be the initiator of the movement.

If you read nothing else, read this:

As you move through these experiences you may notice a big difference from your normal “ab work.” For one, these are not the “do it until it hurts” or “you should be sweating bullets” type exercises. But there is a reason for this:
Your core muscles are inherently strong.
Read that sentence again. Repeat it until you believe it. The muscles that are designed for core support are attached in the most optimal locations in your body. They are deep to the core and they are close to the joints. In other words: They are a sophisticated lever system that when utilized properly require very little effort to do a lot of work.
That’s just one more reason why I hate crunches. They focus on surface muscles and we feel like we need to have “abs of steel” when what we really need is to let our core muscles do the job they were designed to do. That’s easier said than done in this “six pack” happy world. We’ve spent so much time drilling it into our heads that we need to grunt and hurt to be strong that we’ve lost our connection to our core strength. It’s a shame.
The body is inherently strong. And when we focus on the deeper core muscles you will be amazed at how more coordinated you will feel. You will also improve your posture and get a more “toned” looking body because you are working with nature instead of against it.
And this is why I love movement training. It’s really another chance to learn about life. When we let go of surface worries and get to the deeper matters and live by core values we find that this life doesn’t have to be as complicated as it seems.

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Gym training video

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3 Simple stretches for better posture

3 Simple stretches for better posture: Takes less than five minutes.

It seems that whenever I tell people that I am a movement analyst that they immediately sit up taller, pull their shoulders back, and then sheepishly tell me that they know they have bad posture. Rest assured, I’m not judging your posture. But I do know that there are a lot of people who would like to have better posture.
Good news, folks! There are some simple stretches for better posture that you can do in less than five minutes a day.

Stretching for better posture

Achieving better posture usually is a result of a number of factors. Core support, muscular imbalances, tension patterns, body connectivity, and the like all play in our alignment. And ultimately, our posture needs to be seen as dynamic or mobile instead of static. Thinking of posture as a position will only lead to tense muscles. Rather, better posture is achieved when we remember the body’s inherit mobility.
But I often get people asking me for simple ways to improve their posture. And while stretching can produce some amazing results for a lot of people (and generally help all people to some degree), just keep in mind that if you want to see lasting and transformative results, you may need to dig a little deeper.

Common “bad posture” issues

First, let’s look briefly at what typical bad posture looks like. Again, this is very generalized, but the most common issues I see result in the following alignment:

The shoulders are pulled forward. The head is jetting forward. The core is passive. How many of you are sitting like this right now? (Hopefully none, right?) During my classroom teaching days, I saw plenty of students slumped like this at their desk (and they were all dance majors who should know better!).

The real problem is that overtime this habitual position begins to attack on our muscles. The pectoral muscles get very tight. The back muscles get weak. And when those two things happen, this posture not only feel like a bad habit, but it can create ongoing back pain as well.

Stretches to combat this posture

1. Lift and release the shoulders

This first activity isn’t so much of a stretch as it is a preparation and mental exercise. Begin by lifting your shoulders up high, imagining them coming up toward your ears.
Next, release the shoulders downward, allowing gravity to do its thing. Don’t push the shoulders down, just release. Feel your spine long and free as you do this.

This simple exercise is a great way to bring more mobility into an area that often gets “forgotten.” It also reminds your brain that your shoulders are designed to hang. You don’t have to hold them up.

2. Shoulders back

This stretch helps open up the pectoral muscles, expands the heart, releases the back, and gets your blood flowing.
Stand firmly on two feet. Interlock your fingers behind your back and then slowly lift your arms. Only lift your arms as high as they can go without lifting your shoulders. Again, feel your spine lengthen as you stretch. Imagine your heart pouring forward and your shoulder blades and tailbone dropping down toward the earth.

A variation of this stretch is to stand in a wide position, bend at the hips, and let gravity help release the shoulders as it pulls your arms downward. However, if your hamstrings are too tight that you find yourself bending at your lower back instead of at your hips, stick with the standing stretch.

3. Pectoral Stretch

This stretch is really important if you have tight pectoral muscles. Simple stand at a wall with one palm on the wall. Keeping the arm straight but not locked, slowly rotate your body around until you feel a stretch across your shoulders and collar bones (clavicle). Don’t worry if you can’t rotate very far. A good stretch should not be painful, but do take it as far as you can while maintaining a comfortable breath.

At least 3 times a day for better posture

You can perform each of these stretches in just a minute or two. Try the shoulder lift and release 3 – 5 times, and then hold the other two stretches for 15 – 30 seconds (making sure to do both arms on the last stretch). For best results, try to do all three exercises at least three times throughout the day. It’s also a great boost anytime you are feeling “weighed down.”

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Fitness Friday: An Overview of Yoga

Welcome to another “Fitness Friday!” Each week I will be interviewing a new person about a new form of exercise. I’m talking to runners, crossfitters, bikers, zumba trainers, and more.http://www.thankyourbody.com/fitness-friday-yoga/ Don’t think of this as a comprehensive guide to any one thing. Rather, this is an overview to get your excited about the possibilities and some information to get started.
Note: Please remember that fitness is personal. You should always check with your healthcare professional before starting a new exercise program, especially if you’ve been pretty sedentary before. The opinions expressed here are those of the people I interview… and they are just that: Opinions. Be smart with your health.

An Overview of Yoga

Today I’m happy to welcome Chelsea to talk about yoga. Chelsea is a real-food lover, runner, dancer, and yogi. I’m so happy she’s here to give some tips and advice for anyone who’s been interested in learning about the benefits of yoga. (And yes, all of today’s photos feature this amazing woman! Yoga for the win!)

Tell us a little about yourself:

Hi everyone! My name is Chelsea. I have a bachelors degree in exercise science and a yoga teaching certificate through Yoga Alliance. I started blogging just before I graduated college as a means of accountability while I was training for my first half marathon and preparing to get yoga certified. The blog was (and still is) a way for me to document my experiences and thoughts about all things fitness and wellness. (You can find Chelsea’s blog here.)

As a dancer for many years yoga had been incorporated into much of the conditioning and training I received but I had never before taken a full yoga class. I actually thought I hated yoga until 4 years ago just after I married my husband Eric and wasn’t dancing as much. We joined a new gym and I had heard good things about the yoga classes there. I was missing dance and aching to move my body like that again. The first class I attended was was an “Vinyasa Flow” class. I didn’t have an idea what that meant but it was at a convenient time for me so went. I loved everything about the class. I learned from that first class that there was a lot more to yoga than just a strength & flexibility workout and I was ready to make some new discoveries. I began practicing consistently. In 2011 I completely immersed myself into yoga and received my teaching certificate.

Tell us a little bit about yoga.

The word yoga comes from the sanskrit word ‘yuk’ which also means ‘to yoke’. In the practice of yoga the end goal is to yoke or unite mind, body and spirit together. There are many different forms of yoga but all have this  same goal. All forms of yoga involve breathing techniques which are crucial to the practice and help to move you though the various postures and meditations. The form of yoga I practice and teach is traditionally called Ashtanga yoga but variations of the traditional practice have come to be known as “Power yoga” or “vinyasa yoga.” This form of yoga is very popular in the US and involves sun salutations and intense breathing to move you through the non-stop practice.

What are the benefits of yoga.

There are so many benefits to practicing yoga. The obvious ones include increased flexibility and strength but did you know yoga has been known to help:

• Sleep apnea
• Depression
• Weight loss
• Reduce high blood pressure
• Cleanse the lymphatic system and so much more!

What would you caution anyone about yoga before starting it for the first time?

Leave your ego out the door before entering every practice. Don’t compare yourself to others because everyone is on a different journey and there is no way to fully practice yoga with your ego in the way. Also, the presence of ego can often lead to injury. Enjoy where you are and take appropriate modifications as needed.

Is there any reason someone should NOT begin this type of exercise program?

Yoga is for everyone. Certain parts of the practice should be avoided by people with high blood pressure and women who are pregnant. However, everyone should consult a doctor before trying a new form of exercise.

What tips would you give beginners?

Pattabhi Jois, the father of Ashtanga yoga said “Practice and all is coming.” Be patient with your practice. Like many other exercises you may love it some days and hate it other days but I promise you the more consistent you are in your practice the more you will love it. Be open to challenging your body and mind and set goals to help you progress and move forward in your practice.

What sort of gear or products does someone need to start?

The only necessary thing needed to practice yoga is a mat. Most yoga studios and gyms offer mats that you can borrow but if you’re going to be practicing often and at home it is worth it to invest in your own. There are so many different mats available out there. You can find some brands I like using here and here.  Most beginners prefer a 1/4 inch thick mat rather than a thinner 1/8 inch thick mat. Many beginners find their hands slipping on the mat, especially in downward dog. The good thing is, the more you practice the less you will slip on your mat because your form will improve but until then if you have trouble slipping look for a “sticky mat” or “slip resistant mat” (like this). You can also purchase grippy gloves (like this) to help with slipping issues. Of course you also need to make sure you’re wearing appropriate clothing. Anything that will help you to feel comfortable and can stretch well will allow you to focus on the practice.

What is your cost per month to keep at it?

I have an unlimited pass to a local yoga studio. I got a membership for $42 a month which is an incredible deal. Depending on where you live the cost of an unlimited membership to a professional yoga studio could range from $40 – 120 dollars a month. Many gyms offer yoga classes. Depending on what your goals are for your practice you could just get a gym pass. However, my current gym does not have the ideal class times for me and I also enjoy the studio environment better for practicing yoga so I chose to get a separate studio pass.

Are there any resources  that you would recommend to help those who are interested in starting?

If you live in Utah my favorite yoga studio is 3b Yoga in Provo. If you are wanting to learn more about yoga right now you can go to one of my favorite websites yogajournal.com. There you can learn all about yoga, find yoga classes and retreats, as well as how to live a yogic lifestyle. The books Yoga Mala and The Yoga Sutras of Patanjali changed my whole view of yoga and helped to broaden and shape my practice to what it is today.

Any final remarks on why you love yoga.

After a workout you feel that high of endorphins. With yoga I’ve experienced something better. I leave every practice feeling energized mentally and physically. I look around me and can find gratitude in everything and my love and understanding for everyone around me increases. I call it yoga drugs, and it’s something you’ve got to experience.

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How to get a flat stomach: 3 surprising secrets

“How to get a flat stomach”…. Hmmmm. This is not usually the kind of advice I give out here on Thank Your Body.http://www.thankyourbody.com/get-a-flat-stomach/ And for good reason. In a world that worships thinness and continues to bombard us with unhealthy and unrealistic body images, I think most of the “hype” around getting a flat stomach is often at the expense of real health. Not to mention it negates that fact that you can achieve health at almost any size.
And yet, having said that, the tips I’m going to share in this post may surprise you. I’m not going to promote crunches (please, no!), restrictive diets, or torturing “suck it in” techniques.
Nope.
The following ideas are things that really are about improving your health. They just happen to help you get a flat stomach, too. (Awesome, I know.)

3 surprising tips to get a flat stomach (and improve your health):

1. Consider your elimination habits

Our modern day toilets are not doing our guts any good. In fact, in the sitting position key muscles cannot fully relax to get things “moving” completely out of our system. Squatting “un-kinks” the rectum taking your body from a continent mode to an elimination mode. This means a more efficient elimination and an empty bowel.
Ever since we’ve been using our squatty potty I’ve noticed my stomach is flatter. Finding a more “back to basics” squatting position can make a world of difference for your gut. Your insides will feel better, and you just may get a flat stomach, too.
Oh yeah… You’ll also avoid constipation, end hemorrhoids, prevent colon disease, and improve your pelvic floor muscles. See… not just about a flat stomach, my friends.

2. Release tight hip flexors

Many people suffer from tight hip flexor muscles. This is not too surprising when you consider how much of our life is spent sitting down. But you may not realize that these tight muscles could be part of the reason for your little bulging gut. In fact, many thin people still have a little “pooch” because their tight muscles are throwing off their alignment.
Here’s the nitty gritty technical stuff:

• Your hip flexor muscles run across the front of your pelvis – connecting your legs to your pelvis.
• If these muscles get too tight, it pulls on the pelvis creating an anterior pelvic tilt.
• This tilt pulls your lower back out of alignment creating a lordosis or “sway back.”
• The result? A pooch.

Want to get a flat stomach? Incorporate this simple stretch into your daily routine. Try and hold it for at least thirty seconds once a day. You may also want to do a quicker 10 second stretch throughout your day if you sit a lot.

Hip flexor stretch: Step one leg back while reaching the same arm over your head. Let your tailbone reach toward the front of the room while the front of your pelvis reaches downward. You can keep your back leg straight or slightly bend it. Hold here for 30 seconds before switching sides.
Addressing tight hip flexors can also improve your posture, relieve lower back pain, and give you an energy boost to boot.
You’re welcome.

3. Improve your digestion

Similar to the elimination tip, improving your digestion is key to getting a flatter stomach. When our digestive system is struggling or sluggish it can lead to bloating… not quite the “flat” stomach we want.
Obtaining proper digestion is complicated and extremely individual. There are countless books dedicated to the subject. And depending on your needs, you may need some serious dedication to improving your own digestion. But I can offer one simple tidbit that can at least kick-start the process no matter who you are.
Chew your food.
In our fast-paced world we often don’t take the time to properly chew our food. This is bad, guys. Chewing is the first step in the digestive process. It helps break down foods and produce enzymes necessary for proper digestion. No matter how healthy your food is, you need to digest is properly. And that begins in the mouth.
Want to get a flat stomach? Chew your food. Enjoy it. Eat mindfully. You may also find more joy in the whole eating process. Not bad, right?

Bonus tip: Be wary of the “mommy gut” syndrome

One last thought for those seeking a flatter mid section. If you are a mom who’s been pregnant and has had a difficult time getting a flat stomach, you may have a diastasis recti, which is a condition where the abdominal muscles get stretched out and separate. This causes the belly to pooch out. It often happens during pregnancy, due to the strain of carrying a baby.
In this instance doing ab work like crunches or pilates is the LAST thing you’ll want to try to get a flat stomach as it will only make matters worse. Again, this is a lengthy discussion, but if you think you might suffer from a diastasis recti you may want to check out the book Lose Your Mummy Tummy.
So there you go. Now you can improve your health and get a flatter stomach, too!

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Improve your eyesight naturally

Improve your eyesight naturally (and easily)

Would you like to improve your eyesight? Would you like to do it naturally? Did you know that for a lot of people, incorporating some simple exercises can help improve your eyesight? How? Let’s talk.
Raise your hand if you find yourself spending quite a bit of time in front of a computer (or any sort of screen for that matter). Come on, raise them. Now, raise your hand if your eyes ever feel tired or strained from all that technology gazing.
Whoa, that’s a lot of hands!

A mini anatomy lesson: The Eyes

Reduced to their most basic terms, eyes are organs that detect light and send electrical impulses along the optic nerve to the visual and other areas of the brain. The eyes are controlled by a group of six muscles of orbit. Four of the muscles control the movement of the eye in the four cardinal directions: up, down, left and right. The remaining two muscles control the adjustments involved in counteracting head movement.
The body is the only machine that breaks down when it isn’t used. This can mean bad things for your eyes if the muscles around them are always fixed in the same position. Whether your focus is tight, diffused, strained or receptive, the way you use your eyes not only affects the eye itself, but it also has a tremendous impact on your posture, breathing, and mood.

Movement helps improve your eyesight!

I have enjoyed perfect vision for most of my life. In fact, I’m the only one of my immediate family who doesn’t wear some sort of corrective eye wear. Most of my family didn’t need glasses until their twenties. Maybe I’m just lucky. But I really think that for many people (certainly not all, as there are some serious degenerative issues for some people), the key to good vision is a matter of proper function.
I started noticing a decline in my eyesight during graduate school… specifically during the month that I spent almost all day at a computer working on my thesis. I worried that my time for glasses was coming.
As I graduated and moved into the “real world” I found myself spending more hours in an office with no window and a computer against a wall that allowed no interaction with a distant horizon. My eyes and vision began to suffer even more.
Since my eyesight was still good enough to avoid glasses for the time being, I decided to experiment. After some solid research and thorough observations of my movement patterns regarding vision, I began my own “eye therapy.”

Use it or lose it.

I owned up to the fact that I was not utilizing all the muscles around my eyes. As a very focused person, my tendency is to hone in on whatever is just in front of me. Realizing I was neglecting the full movement potential of my orbital muscles, I dedicated five – ten minutes a day working on relaxing and mobilizing those muscles.
That’s it. 5 – 10 minutes. The exercises are simple (as outlined below). The key is consistency.
So what happened? Before my experiment, I had a hard time reading the small digital clock in my kitchen from the adjacent room.  After three months of my self prescribed eye therapy, I was able to read it again!  And if that is not enough, the following exercises have helped me feel more relaxed, less tired throughout my day, and has improved my posture while working.

The challenge

Want to give it a try? I offer you a challenge. Spent at least five minutes a day doing these exercises. Give it at least a month or two. See what happens. What do you have to lose? (Better yet, what do you have to gain?)

Improve your eyesight with these simple exercises:

Palming

This is a great way to relax the eyes and muscles around them.

1. Sit comfortable on a chair. Rub your hands together until they feel warm.
2. Close the eyes and cover them lightly with your cupped palms. Avoid applying pressure on your eye balls. Place the palm so that the nose remains uncovered, and the eyes remain behind the slight hollow of the palms.
3. Make sure that no light rays enter the eyes, and leave no gaps between fingers or between the edge of the palms and the nose.
4. You may still see other lingering traces of colors. Imagine deep blackness and focus on the blackness.
5. Take deep breaths slowly and evenly, think of some happy incident; or visualize a distant scene.
6. Do the exercise for at least three minutes.

Range of Motion

The following eye patterns are designed to strengthen the muscles of the eyes in a mobilizing way. As you do each one, remember to keep breathing. Also, relax the face—no need for extra tension. Do each one 8 – 10 times.

1. Side to Side: Move the eyes right and left so that you are seeing as far to one side as possible without tension. Really see the horizon as you pass from one side to the other.
2. Up and Down: Similar to the side to side motion—remember to keep the face relaxed and allow the environment to come to your eyes rather than reaching your eyes out to the environment.
3. Diagonals: Work the eyes from right/high to left/low and then left/high to right/low.
4. Circles: Working the eyes in circular pathways helps integrate all the muscles together so they function synergistically. Don’t rush, and notice any places in the circle where you tend to “skip.”
5. Figure 8’s: Similar to the circular action—try to make the pathways as smooth and relaxed as possible.
6. Near and Far:  I enjoy doing this one by a window or outside. Play back and forth…focusing on objects near and then seeing how far out in the distance you can see.  This is especially useful for people who are in front of a computer all day long.  If you don’t have a window near your computer, make sure you take breaks every now and then so your eyes can focus on more distant scenes—which allows your eyes to relax.

Remember that your eyes do a lot for you. Taking a few minutes to thank them is well worth the effort! Besides, wouldn’t you like to improve your eyesight naturally?

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31 of My Favorite Uses for Coconut Oil

There are so many uses for coconut oil! In case you didn’t know, I love coconut oil. It’s definitely one of my super-star real food ingredients that makes it’s way into more than just my kitchen. It’s up there with lemons, baking soda, and apple cider vinegar. http://www.thankyourbody.com/31-uses-for-coconut-oil/ With all the many uses for coconut oil and it’s long list of benefits, this definitely an ingredient you should have in your home at all time (find my favorite coconut products here).
But just in case you’re new to coconut oil, I’m giving you my favorite uses for coconut oil right here, right now.

Uses for Coconut Oil

As a nutrient-dense food:
Coconut oil is made of primarily medium-chain fatty acids making it easily digestible and converted into energy in the body. It also contains lauric acid which has been linked to amazing health benefits. It has anti-viral, antibacterial, anit-microbial, and anti-fungal properties. It’s been shown that consuming coconut oil is good for overall immunity, reduces hypertension, helps reduce arterial injury, boosts energy, and helps keep proper cholesterol balance. It’s a great source of healthy (yes, healthy) saturated fats.
There is some evidence that coconut oil helps digestion and may even kill intestinal parasites or yeast. When taken regularly coconut oil has been shown to help fight candida, boost hormone production, and increase metabolism. Winner!

Culinary Uses for Coconut Oil

Eat it by the spoonful, it’s that good for you. But if that doesn’t appeal to you, here are some other options to get this super food in your diet:
1. Use coconut oil (with a little butter, if you’re like me) to make the best fried eggs ever.
2. Add a tablespoon or two to your smoothie for a nutritional boost.
3. Use coconut oil to fry your own organic tortilla chips to avoid GMOs and rancid vegetable oils.
4. In fact, use coconut oil anytime a recipe calls for “vegetable oil” or “shortening.”
5. Make these awesome Peppermint Patties…
6. Or these Black Bean Brownies…
7. Or these Chocolate Chip Cookies…
8. Or these Healthy Peanut Butter Cups…
9. Or these Coconut Berry Delights…
10. Or these Chocolate Covered Strawberries…
Or, or, or… you get the point. There are countless uses for coconut oil for improved health, and plenty of ways to add coconut oil to your diet.

Personal Care Uses for Coconut Oil

Because of coconut oil’s anti-viral, antibacterial, anit-microbial, and anti-fungal properties it’s often found in plenty of beauty and personal care recipes. Here are just some of the ways you can use coconut oil outside the kitchen:
11. As a super simple lotion. Just slather on and enjoy the moisture.
12. As an important ingredient in this sensitive skin deodorant recipe.
13. As a germ fighting ingredient in this toothpaste recipe. (Some people only use coconut oil for their toothpaste!)
14. As protection against swimming pool chemicals.
15. Use coconut oil a moderate sun protection: “Coconut oil protects the body from sunburn and skin cancer without blocking the beneficial UV radiation. Coconut oil doesn’t rely on blocking out the sun’s rays, it works by preventing free-radical reactions which lead to all the consequences caused by overexposure to the sun. (source)”
16. As a single ingredient lip balm, or as an important ingredient in this tinted lip balm recipe.
17. As a “stretch mark” inhibitor during pregnancy (check out this belly balm recipe that uses coconut oil).
18. As an ingredient in your own diy homemade mascara.
19. Use coconut oil as a face wash.
20. As a deep conditioner for your hair. Simple rub into your scalp and hair, leave on for a couple of hours and shampoo as normal. (Not recommended with no ‘poo as it can be a beast to get out of your hair!)
21. As a shaving cream replacement.
22. To help fight athletes feet by being used topically.
23. As a safe and natural personal lubricant.
24. As a diaper cream for baby’s (cloth diaper safe!)
25. As a cradle cap solution, just rub it on daily.
26. For a healthy mouth via oil pulling.
27. As a topical treatment to help heal the perineum after birth.
28. Can be used topically to relieve the pain of hemorrhoids.

Some Other Miscellaneous Uses for Coconut Oil

29. A perfect fat to season your cast iron cookware.
30. Nursing moms can take 3 – 4 tablespoons of Coconut Oil a day to increase milk supply.
31. Remove stubborn stickers and labels.
There you have it. 31 uses for coconut oil. And if you’re not sure what kind of coconut oil to buy, check this guide out. I like to get mine online either here or here.
Tell me, what’s your favorite use for coconut oil?

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The benefit of exercise

Why exercise matters!

I remember a conversation I had with a wonderful friend many years ago. She was really getting into running and confided in me her motivation: “I work out a lot so I can eat whatever I want.” I remember, once upon a time, thinking a similar thought. Of course that idea came crashing down as I headed into my college years. As a dance major I was dancing upwards of 8 hours a day, running, and lifting weights. I was also eating “whatever I wanted” and was larger than I have ever been… even compared to being nine months pregnant.
For me, making a switch to real food was nothing short of dramatic in how it affected my body. Of course, every body is different and not everyone enjoys such easy weight loss no matter how “virtuous” their diet. Nonetheless, most people are beginning to believe the idea that diet plays a more vital role in nutrition than exercise.
And I agree…. to an extent.
Unfortunately, many people are using that mantra as an excuse to continue living a very sedentary lifestyle. And while I do believe that food provides the nourishing building blocks required for good health (I mean, the first role of food is to heal and rebuild the cells of our body!)… I also believe that exercise plays a critical role in our health.

The effects of a sedentary life

Simplified, diet and exercise are the balance by which our energy lies. What we consume is energy in. Movement is energy out. Most people chastise sedentary lifestyles because our energy in is far outweighing energy out… and the result is most likely weight gain. And while this is true, being sedentary does even more harm to our bodies beyond just throwing our energy reservoirs out of whack:

• One study suggests that sitting results in rapid and dramatic changes in skeletal muscle (specifically reduction in muscle triglyceride uptake)
• Excessive sitting has been shown to reduce HDL (good) cholesterol
• In healthy human subjects, 5 days of bed rest has been shown to increase plasma triglycerides and LDL cholesterol
• Sedentary lifestyles has also been shown to increase insulin resistance   (source)

Keep in mind that these negative changes have little or nothing to do with the accumulation of body fat… meaning both thin and obese individuals suffer from these health risks when spending excessive amount of time sitting down.

These negative changes are likely related to reductions in the activity of lipoprotein lipase, an enzyme which allows muscle to uptake fat, thereby reducing the amount of fat circulating in the blood… Sedentary behaviour may also reduce glucose transporter protein content in the muscle, making it more difficult for glucose to be taken into the muscle, and resulting in higher blood sugar levels. (source)

Now, I don’t want to scare people who have to sit at a desk job all day. You shouldn’t stress about the things you have no control over, but rather find proper motivation to make the changes you can.

So what are the benefits of exercise?

Did you know that regular physical activity helps many of the body’s systems actually function better?  Exercise keeps heart disease, diabetes, and a host of other diseases at bay. According to the 2008 Physical Activity Guidelines for Americans, being physically active on a regular basis:

• Improves your chances of living longer and living healthier
• Helps protect you from developing heart disease and stroke or its precursors, high blood pressure and undesirable blood lipid patterns
• Helps protect you from developing certain cancers, including colon and breast cancer, and possibly lung and endometrial (uterine lining) cancer
• Helps prevent type 2 diabetes (what was once called adult-onset diabetes) and metabolic syndrome (a constellation of risk factors that increases the chances of developing heart disease and diabetes; read more about simple steps to prevent diabetes)
• Helps prevent the insidious loss of bone known as osteoporosis
• Reduces the risk of falling and improves cognitive function among older adults
• Relieves symptoms of depression and anxiety and improves mood
• Prevents weight gain, promotes weight loss (when combined with a lower-calorie diet), and helps keep weight off after weight loss
• Improves heart-lung and muscle fitness
• Improves sleep  (source)

Time to get movin’

Ever since my little girl was born (yes, over two years ago) I’ve noticed that I just don’t move as much as I used to. I could blame motherhood, working at home, pregnancy, or a number of other factors… but the truth is I have nobody to blame but myself.
I needed to get moving again.
I had the motivation. I know that my body feels better when I get physically active regularly in my day. My problem (as I’m sure many of you can relate) was simply that I’d let other things take priority… until the day was done and I hadn’t done much moving at all.
Thankfully, a few months ago I purchased a fitbit zip to help me track my movement. I was shocked to see how little I really did…
But I was more amazed at how easily I was able to get a lot more movement in my day with a little reminder and purpose.
Once I started tracking my steps I found it easy to get in my 10,000 steps a day… even if it was a little bit at a time. I also found my energy coming back as I moved… making yoga and strength training more easy, too. Talk about a win/win.

Do what works for you, but do something.

You don’t need to purchase a fancy pedometer or have an expensive gym membership to get moving. For some people these things may help, and if it’s in your ability to purchase helpful tools, I say “go for it.”
But all we really need to get moving is a body.

Let’s define “exercise”

With so many “rules” on how much exercise you should be getting a day, it’s easy to think that if you are spending 60 minutes in a gym that you aren’t doing anything.
Wrong.
Exercise is defined as “Activity requiring physical effort, carried out esp. to sustain or improve health and fitness.”
Notice that is says nothing about running marathons, joining crossfit, certifying in yoga or the like. That’s because there are infinite ways we can move our body. The key to good exercise is to find what you love to do.
Hate running? Don’t do it. Think aerobics is boring? Forget it.
The only caveat I would add here is that it is  important to train your body in different ways. And that includes strength training… of some variety.

Easy ways to get moving

1. Set an alarm ever hour and get up and walk for at least five minutes. This could possibly be one of the most powerful things you do for your body… especially if you have a sedentary job.
2. Go to a park. Ever watch kids at a playground? They are all over the place. Something about parks and playgrounds that just brings back some “fun momentum” to get you going. Play a game of tag with some friends. Try out the swings. Roll down a hill. Watch some kids and be inspired.
3. Start and end your day with movement. Gently stretch the moment you get out of bed. Learn a short yoga routine to end your day. Walk around the block morning and night. Make movement the “hello” and “goodbye” of each day and notice how much better you feel.
4. Do what you love: Tennis, swimming, wii dancing, jump rope, basketball, yoga, weights, running, walking, whatever! Don’t limit yourself by some “standard” of proper exercise. Just move.
So… what are YOU going to do to get moving?

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Exercise for Healthy Weight Loss after Pregnancy

Postpartum Exercise for Healthy Weight Loss after Pregnancy

The nine months during pregnancy your body goes through some pretty dramatic changes. But for the most part it’s pretty gradual… giving you time to accommodate and get used to everything that is going on. Then in a whirlwind of labor, you birth a baby and all of a sudden your body is different again. In our fantasies our bodies magically transform back to their pre-pregnancy state… but anyone who has given birth knows that’s not the case at all. The good news is that with the right kind of postpartum exercise, you can enjoy healthy weight loss. 
But before we jump into the idea of shedding those pregnancy pounds, let’s make sure our body is really up for it.

When can I begin postpartum exercise?

According to the American College of Obstetricians and Gynecologists, it’s generally considered fine to start exercising as soon as you feel up to it, especially if you were active before and during pregnancy. That’s not to say you should start running half marathons or lifting heavy weights. Your body needs to recover and any postpartum exercise should begin gradually and with a LOT of mindful awareness of how you feel as you’re doing it.
It’s also a good idea to check in with your midwife or doctor who, depending on your circumstances and pregnancy/birth, may want you do wait until your six-week postpartum checkup. For those who had high-risk pregnancies or a C-section, you’ll especially want to consult your healthcare practitioner before jumping into exercise.

Listen to your body. Embrace your beauty.

My general rule of thumb is to listen to your body. If something doesn’t feel right, don’t do it. Be aware of any irregular pains or sensations like severe cramping in your legs, heavy bleeding, or abdominal issues. Remember, your body went through nine months of significant changes and it will take time to get “back to normal.”
And for many women, “back to normal” doesn’t necessarily mean back to your pre-pregnancy self. Stretch marks, wider hips, or wider feet may be your new reality. Motherhood brings a new beauty. Embrace it.

The best kind of postpartum exercise

My advice when it comes to exercise is true whether you just had a baby or not: Do what you love to do.
There is so much pressure out there to look a certain way and attain “fitness” by whatever trend is in vogue. Maybe all your neighbors are runners, but you hate it. So don’t do it. Maybe everyone in your family does Crossfit, but you prefer yoga. Do yoga.
The best kind of exercise is the kind you will continue to do… so do what you love.

Start Light

Generally speaking, you’ll want to start with light postpartum exercises as your body recovers:

• Walking
• Gentle yoga or stretching
• Modified push ups
• Low-impact aerobic activities
• Low-impact toning/strengthening

Your joints and ligaments will still be loose for a few months after giving birth, so be careful. I know how eager we women are to get “back with it,” but use those first few months to gradually build up. Enjoy bonding with your baby and honoring your body by giving it time to heal.

Diasastis Recti

Diasastis Recti is a condition that is very common among women who have given birth. A gap develops in the abdominal muscles due to the expansion of the belly during pregnancy. It can take several weeks after giving birth for this gap to close, and for some women the gap doesn’t close on its own without some concerted effort. Learn how to check for diasastis recti here. Here are some tips to heal diasastis recti:

• Avoid crunches and other traditional abdominal exercises and these will widen the gap. (Of course I don’t think crunches are ever the best approach to ab work.)
• Focus on strengthening the Transverse Abdonimal Muscles and the pelvic floor muscles.
• Check out this book that provides lots of information on the best methods to heal diasastis recti naturally.
• Consider getting a belly support (like this one) to help heal your diasastis recti faster (although I’d still highly recommend doing appropriate exercises at the same time so as not to lose your own natural support!)

Keep in mind: The sooner you address your diasastic recti the easier it will be to recover.

Post Pregnancy Weight Loss

Now for the topic that so many women want info on: Postpartum weight loss. Wouldn’t it be great if there was a magic pill that just magically transformed you back to your pre-pregnancy self? Wish I had good news, but the truth is that weight loss after pregnancy is very individual. Some women seem to drop their pregnancy weight effortlessly and quickly. Others have to work and work and work. Others still work and find that the weight won’t budge. What gives?
Pregnancy, birth, and nursing take their toll on our bodies, especially on our hormones. It’s important that you take time to recover so that your body finds a healthy balance and can work its way back to “normal.”

Unhealthy Approaches to Postpartum Weight loss

• Fad or highly restrictive diets
• Extreme calorie restriction (this is especially a bad idea if you plan on breastfeeding!)
• Extreme exercises
• Anything that interferes with getting as much sleep as you can (which I know is hard with a new baby). Sleep is your best friend for healing hormones and metabolism.
• Not dealing with stress, either emotional or physical (Again, stress plays a HUGE role in our metabolic health, so don’t ignore it.)

Healthy Approaches to Postpartum Weight Loss

• A nutrient-dense diet of whole, real foods
• Gradual but consistent exercises and daily activity
• Meditation for stress-reduction
• Adequate sleep (even if it means giving up a workout on the day baby cries through the night)
• Nourishing your metabolic health (check out this book for more information.)
• Working with a healthcare practitioner if there seems to be any major hormonal imbalances or other issues.

The last point is really critical. My first birth was long and hard and kept me up for two nights straight. By then my stress hormones were working overtime and I had a hard time recovering. More than a year after her birth, I was still dealing with major insomnia despite not having a single good night of sleep for 14 or so months.
I finally went to my Homeopathic Doctor who took some blood work and found what MY body needed to heal. I wish I would have gone in sooner.http://www.thankyourbody.com/postpartum-exercises-weight-loss/

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Fitness friday(crossfit)

Fitness Friday: An Overview of Crossfit

You guys know I’m an advocate of moving for better health. Call in fitness, call it exercise, call it whatever you like. The point is to get your body moving because that’s what it was designed to do!http://www.thankyourbody.com/fitness-friday-crossfit/
Sadly, in our sedentary world, far too many people don’t even know where to begin. They think exercise is a chore… or that they need to be in shape to workout (actually, you work out to get in shape!). My hope is to motivate you guys to move more, try new things, and realize that there are MANY ways to get your daily “fitnessing” in.
So today we are starting a new weekly series called “Fitness Friday.” Each week I will be interviewing a new person about a new form of exercise. I’m talking to runners, bikers, yogis, zumba trainers, and more. Don’t think of this as a comprehensive guide to any one thing. Rather, this is an overview to get your excited about the possibilities and some information to get started.
Note: Please remember that fitness is personal. You should always check with your healthcare professional before starting a new exercise program, especially if you’ve been pretty sedentary before. The opinions expressed here are those of the people I interview… and they are just that: Opinions. Be smart with your health.

An Overview of Crossfit

Today I’m happy to welcome Katie Goudie to talk about Crossfit. Katie isn’t a Crossfit trainer, just a passionate Crossfitter with a story to share. She also happens to be my (very fit) sister. As someone who went from complete beginner to competitor in a year’s time, she has some great advice for those of you who have wondered what the deal is with Crossfit.

Tell us a little about yourself:

My name is Katie Goudie. I have an amazing loving husband and beautiful daughter who just turned one this past August. It was 6 weeks after her birth that my journey with Crossfit began.

My husband, Braedon, had started Crossfit at the beginning of my pregnancy. I had made the decision to wait on this new workout until the pregnancy was over. During that 9 months it was amazing to see the transformation that came over my husband. He was losing weight, he was getting stronger, and (most importantly) he was becoming happier. For someone that had struggled with minor depression all his life it was amazing to see it disappear.

I was antsy to try this stuff out for myself. When I finally got the approval from the doctor to start exercising again I finally started my journey with Crossfit – and haven’t looked back since!

What is Crossfit?

Crossfit at its core is a basic belief in fitness. In reality Crossfit is not just one thing – it’s many things. Crossfit started out and was developed by Coach Greg Glassman. It took him several decades to develop but Coach Glassman was the first person to define fitness in a meaningful, measurable way: “Increased work capacity across broad time and modal domains.”

Most people will define Crossfit as “Constantly varied functional movements performed at relatively high intensity.” In essence you are working out with fellow athletes competing against each other as well as supporting and cheering each other on. It is high intensity that focuses on all muscle groups (big and small) of the body with body movements and free weights.

But Crossfit is more then just a workout. It’s a community, a hobby, a sport, and lifestyle. (If you want a more in-depth description you can read my feelings about Crossfit and what it really is to me here.)

What are the benefits of Crossfit?

Where do I even start? How about the quick answer:

1. You can lose unhealthy weight
2. You will gain strength in places you didn’t know you could be strong
3. You will feel emotionally and mentally stronger
4. Increased happiness

Let’s start with number one…

…as that tends to be the one most people focus on when picking their exercise routines.

Before I was pregnant I felt I was healthy enough. I wouldn’t say I was in great shape by any means, but I could run, hike, dance, play, etc. I never would have called myself overweight, but I was always a bit… soft. I would tell myself that I just didn’t have the body type to be toned. I’d always have a bit of baby fat and my arms would never have definition. I had been telling myself this for years and would have told anyone that I was completely fine with those so called “facts”.

Enter Crossfit. Six weeks after my beautiful daughter I had the post-baby belly and everywhere else just seemed… thicker. Unfortunately I couldn’t tell you what I weighed after I had the baby because I refused to get on the scale. That being said, six months after I started Crossfit I was already 6 pounds under PRE-pregnancy weight.

Now having hit my one year anniversary with Crossfit I am 14 pounds under that pre-pregnancy weight. I couldn’t believe it. I didn’t think my body was even capable of being under that number I had been at most of my life. It was so gratifying to see all that extra poundage I had collected with pregnancy just melt away – and then some.

Let’s move on to number 2: Gaining strength

While I feel that losing unhealthy weight is awesome and a great goal, I don’t feel that it should be the only focus when you start an exercise routine. Number 2 is probably one of my favorite benefits of doing Crossfit. I’m strong. And not just in a “I could beat a 15 year old at arm wrestling” strong but in a “I can lift 150 pounds over my head and do over 100 pull-up’s” strong.

Those arms I didn’t think could ever be toned are nice and defined now. That baby fat that I figured would be there the rest of my life – who knew that there were abs under there! I love lifting weights, I love seeing that tangible evidence of improvement! My body feels so healthy and fit. I can say with perfect confidence that I am in shape. That’s a great feeling.

Which moves perfectly into both 3 and 4: Emotional/Mental Strength & Happiness

That feeling of accomplishment just can’t be beat. Even if you have to scale a work out, or you don’t finish as quickly as others, the fact that you finished is always a great feeling. I now have a drive in me that I never had before. Where before I’d quit because I felt that the work I put in was “good enough,” I now push even harder until I know it is better.

I feel more positive and more active mentally then I have in years. It’s one thing to be able to say you are strong physically, but quite another to be able to say you are strong mentally. All of this then leads to that last point – happiness. I am so happy – with my life, my progress, my accomplishments, etc. I got to bed tired and feeling good. Over all it’s a win/win situation.

What would you caution anyone about Crossfit before starting it for the first time?

My biggest caution would be: Don’t let pride get in the way. It’s easy to watch others who are at different fitness levels or who have been Crossfitting for years and to be frustrated that they are so far ahead of where you feel you are. This can cause that ego to get in the way of doing what is right for your body.

Make sure to keep that line of pushing yourself but not hurting yourself in check. All it takes is one time of “I can lift more than him” to injure yourself. It’s okay to be at a different level then the next person. We all excel and struggle with different things. So leave that pride at the door, listen to your trainers, and even more importantly listen to your body.

Is there any reason someone should NOT begin this type of exercise program?

Absolutely not. One of the best things about Crossfit is how easily it is adjusted to each individual person. There are trainers there every workout. They want you to do your best without hurting yourself. They have been around for some time and know their stuff. If you don’t feel comfortable with a certain movement or weight, pick something else. Not sure what to pick or scale back to? Ask the trainer. I’ve seen men over the age of 60 do Crossfit, women who were 8 months pregnant do Crossfit, and even someone with a cast on their broken wrist do Crossfit – all because of the simple fact that you can scale everything.

(Note from Robin: It’s always wise to talk to your doctor before starting a new exercise program. I probably wouldn’t recommend starting Crossfit at 8 months pregnant… #youknowwhatimean. Also, trust your instincts. If your trainer is not giving you feedback and attention or his/her advice doesn’t feel right, run away fast!)

What tips would you give beginners?

1. Listen to the trainers and be vocal on what your body is telling you.

The trainers don’t know every ache/pain/past injury/fear you have. If you don’t talk to them they can’t help you. If you are afraid to do a box jump, tell them and they will have you do step-up’s instead. Have a bum shoulder or knee? Tell them. They know what you should and shouldn’t be doing so as not to injure yourself further.

2. Expect to be sore.

A lot. And for at least 3 weeks. You are using muscle groups that you likely haven’t used before! So when it’s hard to walk the next day, don’t worry!

3. Don’t give up.

Crossfit can be a bit daunting to start out. Just know that everyone started at the exact same place you started. We all had to scale. We were super sore. We felt unsure about certain movements. We all struggled (and still do at times). It’s okay! Just keep going and give it your all! We will all be cheering you on because we know how you feel as we’ve all been there before!

What sort of gear or products does someone need to start?

You just need some clothes, shoes, and your lovely self. No fancy gear is needed – it will all be provided at the Box that you go to.

What is your cost per month to keep at it?

A warning: This is where most people loose interest. Crossfit is not the cheap quick fix. It’s not something that takes 30 minutes and costs 25 dollars and you are done. It is a commitment, but one that is 100% worth it.

When you first start Crossfit you have to take three fundamental courses. These are usually a one on one with a trainer who will teach the basic movements so that you don’t hurt yourself as you begin. You must take these three courses before being allowed a monthly membership.

Each gym’s prices are a bit varied so make sure to check out the website of the gym you have selected. For my gym the fundamentals are 100 dollars total for the three classes. Then after that for an unlimited monthly membership it is $125 a month. Again each box is a bit different and some also offer discounts for couple or family memberships as you can see at my local box’s pricing here. 

When people gasp at the cost of Crossfit I always like to lay it out this way:

If I go at least three times a week (when in reality I go around 4 or 5) then each class is basically 10 dollars a class. You can’t go to Golds Gym and sign up for a personal trainer for only 10 dollars a class. So while Crossfit may not be the cheapest exercise program, for what you get it’s extremely cost effective and worth every penny.

Don’t believe it’s worth it? Take a look at the difference in my performance and appearance in the one year I have been Crossfitting:

Are there any resources that you would recommend to help those who are interested in starting?

I would check out the official Crossfit website as well as the Crossfit Locator so that you can find a box near you. You can also check out this book to get even more details about whether or not Crossfit is a good match for you.

Any final remarks on why you love Crossfit?

I honestly could go on and on about Crossfit (and have already probably gone on too much). It’s been a life changer for me and I would recommend it to anyone.

Thanks for sharing your experience, Katie! Do we have any more Crossfitters here? What would you add?

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