To the Core - 20 minute workout - NO EXCUSES!

"I don't have time to work out"
"I don't have any equipment"
"I don't have the room to exercise in my apartment"

Those aren't reasons why you aren't taking care of your body, they are excuses.

Anyone, anywhere, anytime, can work on their body for a few minutes a day, even with limited equipment and very little available space.

My fiancee found a jump rope work out online and this is my twist on it. If you don't have a jump rope, I would suggest either jogging in place or doing step ups if you have a single step anywhere near you (surely, you do.)

The core work is pretty intense. If you are a true beginner, start with 30 second rounds, which will be a 10 minute workout. Who doesn't have 10 minutes? Most of us wait twice that long for a meal when we dine out. No excuses. Get up and move! You could safely practice this routine 3-4 times per week (every other day would be great!) Here are some other suggestions if you don't have a jump rope:

• Jumping Jacks
• Alternating front kicks (think about your lower abs bringing the knee up, don't extend the leg all the way out in your kick; keep a soft bend in your knee)
• High knee jog in place (if you really want to get your heart rate up!)
• Lateral shuffle-step side-to-side in a mild squat (think basketball drills)
• Skipping (yep, skipping)

To the Core - 20 Minutes - 1 minute each station

START:
1 minute jump rope (or your sub of intense cardio) - from here on referred to as MOVE!
1 minute plank
MOVE!
Ball Crunches (if you don't have a ball, do regular crunches with legs at 90 degrees)
MOVE!
Left side plank (lower bottom knee if you need to)
MOVE!
Right side plank (ditto) BREATHE!
MOVE!
Reclined bicycles (for more work, keep legs closer to floor; keep back extended, not rounded!)
MOVE!
Twister plank (alternate: knees come toward opposite elbow, keep moving! Do your best)
MOVE!
Reverse ball crunches (belly/hips on ball, crunch up, works the erector muscles) If you don't have a ball, try "lifting locust" - lay on your belly and lift/lower your chest; arms raised slightly by your sides, palms down, fingertips reaching for your toes
MOVE!
Twisting ball crunches (if you don't have a ball, do you regular twisting crunches with 90 degree legs)
MOVE!
Mason's Twist (V-Sit, twisting torso left and right, keep low back long and not rounded. BREATHE.)
MOVE!
Flutter kicks (or supine straight leg raise/hold with hands under tailbone)

If you finished, great job! If you didn't finish but gave it your best effort, way to go! Next time maybe you can make it a little further along in this routine. Good luck, and keep moving (no excuses!)

Unstuffed Cabbage Rolls - Hearty Low-Carb Deliciousness!

The day after I found this recipe, my neighbor offered up a head of cabbage from his garden. Kismet!

This dish is hands down one of the easiest and most delicious meals I've prepared lately. I have been cooking lower carb meals for several months now, and although this has more "sugar" in some of the ingredients that I used this time, I think there are ways to modify it. The diced tomatoes, specifically, can be found with lower sugar. I used Red Gold diced tomatoes with basil, garlic, and oregano, with 5 grams of sugar.

Here are the ingredients, and my modifications:

• 1 1/2 - 2 pounds lean ground beef (this time I used 1 lb. ground turkey and 1 lb. mildly spicy pork sausage)
• 1 Tbsp. olive oil
• 1 large onion, chopped
• 1 clove garlic, minced (I used two large cloves, I love garlic)
• 1 small cabbage, roughly chopped
• 2 14.5 oz. cans of diced tomatoes
• 1 8 oz. can tomato sauce
• 1 tsp ground black pepper 
• 1 tsp sea salt

Here are the preparation instructions:

In a large skillet (I used a dutch oven, this wouldn't have worked in my skillet), heat olive oil over medium heat. Add the ground meat and onion and cook, stirring, until the meat is no longer pink and onion is tender. Add the garlic and cook for another minute or two. (I didn't drain the juices from the meat, but I imagine some people would. The original recipe called for 1/2 cup water. I would probably use beef broth if I felt it needed more moisture, but leaving the juice from the meat in was perfect.)

Add the chopped cabbage, tomatoes, tomato sauce, salt and pepper. Bring to a boil. Reduce heat, cover and simmer for 20-30 minutes or until the cabbage is tender. 

This is now in my regular rotation! It reminds me of goulash - but without the heavy carb load. I think you could also easily make this vegetarian by adding some more vegetables for bulk such as zucchini, squash, bell peppers, celery, etc.

Enjoy!

Challenge yourself, or you'll never know what you're capable of.

5 years ago, I wouldn't attempt this pose. 3 years ago, I couldn't hold this pose. I still have some work to do on crow/crane, but I'm getting there!

 Practice doesn't make perfect; practice makes progress. There is no perfect in yoga. Strive for progress!

"If it doesn't challenge you, it doesn't change you." ~ Fred Devito

Last Minute, Low Carb Dinner for "Busy People"

We were hungry. We had no meat thawed. We knew our local grocer had dry-rub ribs in-the-bag. You know, the kind that they market to "busy people". Those ribs were calling our names. We had just finished a challenging yoga class and we were hungry!

I had fresh vegetables, so I knew I could prepare a fresh salad and a side dish in a few minutes. This is what I did:

For the salad: Roughly chop 2 cucumber, 2 radishes, and 1 tomato. Make your own vinaigrette. I used olive oil, salt, pepper, honey, fresh chopped cilantro, and apple cider vinegar. Toss the cucumber, tomato and radish with the dressing and refrigerate (Sorry, no pictures of this step. I didn't realize this was going to be a blog post until AFTER I finished the salad.)

Cut 3 avocados in half; remove the pits.

Pierce the avocado "meat" with a fork, all the way down to the skin.

Squeeze fresh lemon or lime juice over the avocado halves. Add Tabasco if you like a little heat. The citrus and the hot sauce will penetrate the fruit and make it super tasty. Salt and pepper to taste.
Heat your broiler to high. Fill the "pit" area with Parmesan cheese. Broil for 2 minutes. Add more Parmesan to the top of the avocado half and broil for an additional 2 minutes or until the cheese is crispy and lightly browned.

Open the bag of ribs (or your choice of carnivorous deliciousness protein, such as chicken, fish, etc.)

Plate up and enjoy!

This is a low carb, very filling, and a delicious summer meal!

June 2013 B-MOVED Yoga Music Playlist on Spotify

Another new Yoga Music Playlist! Available on Spotify

One hour of eclectic music for yoga. Subscribe to my on Spotify to get new yoga music playlists.

(Song, Artist, Album)

Breathing Place, Vibrasphere (Lungs of Life)
Little Bit, Perrin Lamb (Back to You)
Intro, The xx (xx)
Regroovable, Chris Botti (The Very Best of Chris Botti)
Dusk to Dawn, Emancipator (Dusk to Dawn)
Loud Pipes, Ratatat (Classics)
Russia, Magna Canta (Sanctuary)
Dubstep Yoga: Yoga Breeze, Dubstep Yoga Music (Dubstep Yoga - Dubstep Meditation....)
See in You, The Album Leaf (Into the Blue Again)
Time, The American Dollar (The Best of the American Dollar)
Living, Moby (Songs 1993-1998)
Night Becomes Her, Patrick O'Hearn (Beautiful World)
Passing Away, Hammock (Raising Your Voice...Trying to Stop an Echo)

Gimme One Reason...to practice yoga

Yoga as “fitness” is becoming more mainstream. I’ve noticed that you can rarely get through a commercial break on TV without seeing someone in an advertisement that appears to be practicing yoga. Many celebrities have been vocal about yoga being a part of their fitness routine, and we are hearing more about professional athletes incorporating yoga into their training, as well as doctors and therapists recommending yoga to help treat certain conditions.

There are probably a lot of people that scratch their heads and wonder what all the fuss is about. “What exactly is yoga, and why does it make people feel so good?”

My first answer to this question is usually “I can’t answer that for you, you need to experience it yourself.” Based on my own personal experience and training, I will try to give you a more scientific answer.

Your body’s nervous system is comprised of more than one “part”. One part is the sympathetic nervous system, which is responsible for the “Fight or Flight” response. The sympathetic nervous system is engaged during stressful situations, and causes the heart rate to increase, blood pressure to rise, and slows down the digestive process.

The parasympathetic nervous system counteracts the sympathetic nervous system, helping you to feel more calm, helping you to relax, and experience more restful sleep. When we practice yoga, we purposefully use a lengthened, deep breath, and we practice “asanas” (poses), and “vinyasas” (flowing movements) that help to lengthen and strengthen our muscles. Those two components alone - which are standard fare in most yoga styles - “turn on” the parasympathetic nervous system. The resulting side effects of this flow of energy by the parasympathetic nervous system are: lower respiration, reduced heart rate, stimulation of the digestive system, boosted immune response, and a general sense of calm and relaxation. Keep in mind, when you practice yoga, your respiration will increase as will your body temperature. You might sweat a bit. We’re working out here, folks!

What can yoga do for you? A regular home practice (even if it’s only a few minutes a day) coupled with a group class will help you find out! In my case, yoga has helped me to maintain lower body fat, more lean muscle mass, a stronger core, less visits to the doctor and chiropractor, and better sleep habits. There is no ‘magic pill’ to better health, weight loss, or overall fitness. There is work involved. But for me and many people, yoga is a great addition to a healthy lifestyle. I have never left a yoga class feeling worse than when I came.

Join us for a FREE “Yoga in the Park” class on Saturday, June 15. McNish Park Tennis Courts; 9:00 a.m. Bring a mat, water, and wear comfy clothing. For more information & tips, visit b-movedyoga.com and click on "Schedule."

B-MOVED Yoga music playlist "Spirit of Life"

I love Spotify for creating new playlists for my yoga class. The latest playlist is available here.

This playlist is slightly longer than 60 minutes.

Underwater Love - Original Mix by Jerome Isma-ae (Croatia - The Opening 2009) 6:14
Composure by B. Fleischmann (The Humbucking Coil) 5:35
Spirit of Life by Blackmill (Miracle) 6:16
Welcome Home, Son by Radical Face (Ghost) 4:46
Daybreak by Winterlight (Kissed) 5:29
Blue Eyed Bitter by Aeroc (Ghostly Essentials: SMM One) 3:48
Migration by Joe Panzetta (Migration) 5:03
Broken Monitors by B. Fleischmann (The Humbucking Coil) 7:09
Room Service (at the Tahiti Motel) by Leo Kottke (Peculiaroso) 2:53
Distant Blue by Project Skyward (Strange Synchronicities) 3:53
Elegia by Karl Jenkins (Adiemus 2: Cantata Mundi) 4:06
Aegean Wave by Suzanne Ciani (Peace of Mind) 3:14
Cradle with Love by Samite (Peace of Mind) 3:41