Utkatasana

Chair pose is an excellent way to strengthen increase strength, balance and flexibility.  Include it during sun salutations or practice the pose alone.  Either way will give your muscles the benefits leaving you feeling invigorated and energized!  Below is a step-by-step guide to finding your perfect chair!

Start standing, feet hip distance apart and hands by your side.  Inhale, bringing your arms to the sky, keeping them parallel to each other or touching palms.

As you exhale, bend your knees, striving towards them being parallel with the ground.  You will notice your knees will come over your feet and your torso may start to lean forward over your thighs.  Focus on keeping inner thighs parallel and press them towards your feet.

Hold this position 30 seconds to 1 minute.  When you are ready to come out, inhale and straighten legs, and exhale, releasing arms back to your sides.

b.

On the Road

This past week, I spent the better part of my time driving in a car from Arizona to Montana.  Lucky for me I was with my Nana and Grampie and they like to stop often to get out and stretch. 

Finding time to work out and get some physical activity while traveling definitely a challenge.  Traveling can actually be a great time to try something new, or give your body a little rest.  I did both during my long road trip.  Day 1 was our longest driving day, so I did not have an allotted ‘workout’ time planned.  Since this was the case, I took advantage of each stop and made sure to get out of the car and walk around as much as I could.  Day 2 we were in Cedar City, UT, where our hotel happened to be near a walking/running trail, which I took full advantage of and went for a great run.  The weather was sunny and I had an amazing run in an area I had never been, so it was like an adventure!  Day 3, I too advantage of our hotel fitness center.  I rode the bike to warm up and then did a strength circuit, which was a great opportunity for me to cross train and work on my core strength.  Once we finally arrived in Missoula, I was out again running with in an hour of arriving.  It was an easy run, however, it was the best thing for me, especially after sitting so many hours in the car the past few days!

Traveling can be stressful, but don’t let it ruin your current fitness regimen or goals.  Keep in mind that it is just a temporary change in schedule and take the time to explore new areas, try a different type of work out or just plain give your body a rest.  However, do not use traveling as an excuse to be lazy!  Go for a walk, run or hike, use a hotel fitness center, check out a local gym or even do yoga in your room, the options are limitless!  Below is one of my favorite body weight circuits that can be done anywhere - your hotel room, a fitness center, your home or even outdoors.

Body weight strength circuit;

Perform 15-20 repetitions of each exercise with no rest in between.  Finish each set with 60 seconds of jogging or jumping jacks, rest 60 seconds and repeat 2-3 more times.

Squats (15-20)

Push-ups (15-20)

Lunges (15-20 each leg)

Plank (30-60 seconds)

Tricep Push-ups (15-20, keep elbows in tight to your body as you lower)

Side Plank (30 seconds each side)

Jumping Jacks or Jogging (60 seconds)

Rest 60 seconds and repeat