Full Body Boxing Burner

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Friday’s Fitness Inspiration: A Full Body Boxing Burner

by guest blogger, Robyn from happiesbetter

Have you ever stopped to wonder what the deal is with curling up our fingers and punching something? Why does that release of our power and muscle tension feel so gratifying?

The energy transfer that happens when we aim for something, strike, and retract sends messages to our brain that generate those satisfying feelings. Plainly speaking, hitting and kicking (nonviolently, of course) feels awesome!

This is why I regularly turn to boxing, either in the air or on a bag, when I need to destress and get some of that gratification from my workout. I also teach it in my martial arts infused fitness classes, and usually incorporate boxing drills into my personal trainings.

Boxing and kickboxing moves are amazing for core power and strength. Combining the basic moves into simple combinations makes for a heart pumping, fat burning, full body training session. All it takes is seven or eight good songs and some gloves. Suddenly, we are working out like Rocky Balboa: chin down and hands up!

How exactly are we getting a full body workout? Every jab, cross, hook, and uppercut is combining power from your legs, moving up through your hips, and extending all the way out through your fingers. The ability to speed up punches or find more power is never going to depend just on your arm strength; that comes from down low.

The key to maximizing your full body results is this: engage your core as you execute each punch, every kick, and even as you jump, duck, and shuffle. Engaging your core just means tightening the muscles up and down the middle portion of your body. It takes practice and lots of reminders when you’re just getting started, but muscles have amazing memory and are trainable.

Now, grab some gloves, get your music ready, and find some space where you can punch, jump, and kick in all directions. If you have access to a heavy bag or a standing bag, great; if not, you don’t need one to get all of the benefits of this 20 minute Boxing Burner:




The Workout

Shadowbox Warmup: 2 Minutes
Get light on your feet. Bounce a bit, and throw some easy punches, duck, switch feet, loosen up your shoulders and hips, throw some low and light kicks. You’re boxing now, so get into character!

Straight Punches: 2 Minutes
Step out to feet slightly wider than shoulder width apart, and lower into a half squat keeping your chest proud. Punch straight forward right, then left, and continue alternating. Visualize a target in front of you. You’re aiming toward the height of your own gut.

Jumprope: 1 Minute
This is pretend jump roping. Unless you have a real jumprope and prefer it. Fake jumprope is great because you focus on your feet and keeping the core engaged. Jump it side to side, or jump from one foot to the other. Hold your hands out as if you’re holding a real jumprope. Play around. There are no jumprope rules!

Jab Cross (R): 1 Minute
Right foot is forward and the right punch goes first (jab), left punch come across your body. Repeat this in a 1, 2 count. Remember to keep your hips loose and let the hips help you power the punches. Abs are tights!

Shadowbox: 90 Seconds
Same as the warmup, but pick up the intensity a bit.

Jab Cross (L): 1 Minute
Put that left foot forward this time.

Jump Squats: 1 Minute
Feet shoulder width apart, deep squat, push up through your toes and come down with a SOFT landing. Repeat for 1 minute.

Shadowbox: 90 Seconds
You’ve Got This!

Straight Uppercuts: 2 Minutes
Step out to feet slightly wider than shoulder width apart, and lower into your half squat keeping your chest proud. The uppercut comes up from your hip, fist up. Visualize your target, which is at the height of your own chin. Keep your abdomen engaged.

Knee Ups: 30 Seconds
This can be done with a bounce or without. Alternate bringing your knees up toward your waist. As you get comfortable, start to lean back as the knee comes up and push your knee out towards your imaginary target.

Front Kicks: 1 Minute
Feet shoulder width apart. Lift up the right knee, extend your leg and reach out with the ball of your foot (curl your toes back). Repeat on the left side and continue alternating.

Combinations: 2 Minutes
Combine your jab, cross, and uppercut in a 1, 2, 3 count (Right, Left, Right). Switch sides. Remember that your jab side is whatever foot is in front.

Freestyle: 3 Minutes
Get lost in the music. Throw it all out there…jabs, cross punches, uppercuts, kicks, duck away, switch your feet, shadowbox. Get it done and MAKE IT FUN!

Speed Punches: 30 Seconds
Finish strong with the speedbag, either up high or down low.

Bonus Boxer’s Handstand
I hope you’re willing to give it a try. Start slow. Reverse your blood flow.

Robyn Jennings is the Founder of www.happiesbetter.com

Benefits of Practicing Yoga

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Yoga can benefit your mind, body, and spirit in so many ways. Guest blogger, Tayler, is a yogi we love!


by guest blogger, Tayler Gyug, manager at YogaPod The Woodlands

In today’s world, society unfortunately praises the overworked, exhausted, and sleep deprived. However, those who work long hours and run on a constant flow of caffeine are at a higher risk for illness due to lowered immune systems from high stress levels and lack of sleep. Thankfully, yoga exists to combat these issues.

Yoga has been around for thousands of years and has survived long after the multitude of new and exciting health fads have come and gone. If anything, that shows just how amazing yoga really is!

A yoga practice can vary depending on where you practice and what you are hoping to achieve. You can find the most peaceful studio, an outdoor space for a community class, or a nice little corner in a gym and you will still find the same benefits – peace, relaxation, and release. These benefits develop over time, though relaxation is possible in your first class. Some are fooled by the misconception that yoga is “easy” and expect to find immediate release of tension. I assure you, that simply won’t happen. This is why it is called a “practice”. However, yoga isn’t hard on your body like throwing around heavy weights and running for long distances can be. One of the great things about yoga is that it is as easy or as challenging as you want to make it!


During your first class, you might feel resistance in your muscles and you might even ask yourself why you signed up for a class that you know nothing about. You wouldn’t be the first person to feel this way. Here’s where the good news arrives: your biggest accomplishment is getting on your mat. Once you are there, your only job is to focus on your body and your breath. Everyone else in the room is doing just that, so relax! If everyone knew all there is to know about yoga and were super flexible, we instructors would be out of a job.

Once you learn to focus in on your body and your breath, your practice will be amazing and you will feel the immense benefits if you do it regularly. Your muscles will lose tension and gain flexibility, your circulation will improve, and you will sleep more soundly. In addition, you will become mindful of whether or not you are focusing on the present. The biggest benefit you will find is your connection to your breath and the revelation that your breath controls your body. Here’s a clue: deep breaths = less stress!

Overall, yoga is one of the best things you can do for yourself. You don’t have to be flexible to do yoga. Yoga is for the willing, not for the flexible. The benefits are endless and all you have to do is be willing to make the time to get on your mat. You are worth it!


Editor’s Note: Tayler is the Kavi (manager) at YogaPod The Woodlands and teaches multiple classes there! Tori and Alix have both taken multiple classes and LOVE Tayler. She’s a 200-hour RYT and has taught yoga for 2 years. On top of yoga, Tayler enjoys salsa dancing! She has her BA in History from Texas A&M, loves the color red, has been to 10 countries, and is determined to help others love themselves. Follow her blog or stop by YogaPod to see Tayler!



Creating Consistency

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Friday’s Fitness Inspiration:
3 Steps to Creating Consistency!

by guest blogger, Robyn from happiesbetter

We all want to achieve some kind of health and fitness results. Some of us want to be great at something. Unfortunately, we don’t magically achieve or become great at anything by talking or dreaming abut it. We might be great at the kind of magical thinking that allows us to put things off and delay setting goals, but we’re not 4 years old anymore. There is no time like now to get real! There really is greatness within each of us, but it’s time to figure this out so that we can reach our goals and enjoy the amazing rewards and satisfaction.

That crossfitter with the amazing booty didn’t wake up like that after late night skinny cows and a half bottle of pinot noir. The amazingly bendy yogi you follow on Instagram; he’s not arriving late to twice-weekly classes. Your favorite American Ninja Warrior contestant doesn’t wait for perfect weather to train.

Achievers and finishers in sports, arts, business, and academics share something that we are ALL capable of: consistency. They show up mentally and physically; they stay the whole time. They do this regularly in order to complete what they start.

How do we fit in our personal health and fitness goals, and be disciplined, when real life is happening all of the time?

The irony is that the stress and chaos of real life is exactly why we need to make the time for personal challenges/disciplines that allow us to become great at something. For some goals, it’s a daily commitment, and for others, less. The hard part is creating the schedule or plan, and sticking to it. Some of us, myself included, need some extra help with this.

“I mean, can I really call myself a martial artist if I’m not regularly showing up for class?” “Nobody can take away my black belt for not going.” “Look at all of the times I did go last month!” I’ve got a hundred justifications and a dozen techniques for calling it in. Aches and pains? Used that. Sick kids? Yep. Dental appointment? Yes, at least twice a year. Oops, I’m out of gas! I need to go to the grocery store. Yep, they’re excuses. The truth is, sometimes I just don’t want to go because it’s hard work. It’s certainly much, MUCH easier to stay home.


Step 1: Own Your Excuses!
You know exactly what you’re doing. And I get it. And so does everybody else. Make a list of all of the ways you wiggle out of making it to the class, the gym, the practice, the lesson, the lecture, etc. Write down your most ridiculous excuses, have a good laugh at your own expense, and forgive yourself for being human.


Step 2: Accountability Partner(s)
Now that you know you’re not fooling anyone, including yourself, it’s time to call somebody that you trust and respect. Tell them what your goal is. Yes, you have to say it out loud. Like this: “Hi, it’s me. I’m going to train for a race I’ve always wanted to run. I’m having trouble getting my booty out the door 4 days a week. Would you please be my accountability partner and help me reach my goal?” Saying it out loud gives your goal more energy and makes it real. Maybe they train with you, or maybe they just support you. Either way, having somebody you respect looking out for you makes your journey to greatness a little less scary.


Step 3: Reward Yourself
So you have a partner and you’re doing pretty good. You’re committed, being consistent, and starting to progress toward your short or longterm goal. But, you’re still thinking about not going to practice or class, and the old thoughts won’t go away. This is normal. We actually have to unlearn behaviors like making excuses and slacking off. The only way to unlearn the behavior is to keep showing up, even when you’re not happy about it. Offset this pissed feeling by setting up some planned rewards for yourself. Tie your rewards to mini goals. For example: “If I can run 15 miles by Friday, I’ll give myself a guilt free weekend off.” Or, “I’m making it to class 10 times this month, then I’m treating myself to _____.”

Continue the hard work and dig in at the precise moment that you’re ready to say “uncle”. I believe in you. I know you can do it. That’s because I, Robyn Jennings, the queen of excuses, can do it. There’s fun along the path to greatness but the real reward is in the growth that happens when you know you persevered and got it done!

Robyn Jennings is the Founder of www.happiesbetter.com

Fall Exercise Tips

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October Exercise Tips (because it’s finally cooling down!)

by Alix Josey

It’s October, which means the air is crisp and cool. The trees are turning colors. And my belly is completely filled with pumpkin spice lattes (basic, I know). This weather has me excited to get up and outside to get in some exercise. There are so many ways to get creative and fun with your exercise routine, or build a fun new exercise habit. Here are some of my favorite exercise tips for October.

  1. Make it social. Working out is so much more fun when you are with someone else. I love grabbing my friends and our puppies and going for a fun brisk walk in this weather.
  2. Switch it up. With the weather being a little more flexible in October there are more options for fun workouts. You can go for a bike ride, do yoga in the park, or explore some local hiking and walking trails. When you change it up your mind and body can’t get bored.
  3. Treat yourself. Maybe you broke your running record or you exercised 5 days in a row. Every time you hit a goal reward yourself with something fun. I like treating myself to fun new exercise gear. But it can also be that hot pink pair of stilettos you have been eyeing or a new cozy blanket and mug for chilly nights with apple cider.
  4. Get creative. You can go to an apple orchard, walking the orchard and holding baskets filled with apples would be such a fun way to get in some exercise. Or a Halloween scavenger hunt around the neighborhood gets your heart pumping.
  5. Enjoy the benefits. Exercise has such great benefits on your health. This includes increased endorphin production. And any Legally Blonde fan knows “endorphins make you happy.”

October is a beautiful month if you are using these tips to start out on an exercise plan or incorporating them into your normal routine we would love to see it. Be sure to tag us on social @iGoPink and use your hashtags!

Early Detection…It Can Save Your Life!

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Hey hi hello! Today we’re talking about…boobs.

Is this weird? Maybe a little, but what better time to discuss breasts than breast cancer awareness month, ya know? Most young women my age feel invincible, myself included, and especially when it comes to cancer. The scary truth is that you’re not. Whether you’re 20 or 80, black or white, have family history or not, and literally everything else in between, it can happen to you.

A lot of you have probably heard my story by now, but if you haven’t here’s a brief run down. My grandma passed from breast cancer when I was 4, my mom survived when I was 10, and my sister battled a nasty, aggressive, stage 4, tripe negative case of breast cancer at the age of 29. TWENTY NINE. She lost her battle at the age of 30, a week before her 31st birthday. This is not to ask for sympathy, or even scare you, but rather to simply educate.

You may think that any sign of breast cancer is not likely for you, or at least it’s lightyears away. Unfortunately, that’s not the case. All of this to say — CHECK YOURSELF! Is it weird to feel yourself up in your tiny sorority bathroom shower (speaking from experience here)? A little. Could it save your life? Absolutely.

So here’s how if you’re a little lost:


In a mirror with your arms at your side, look for changes in the contour of the breast, swelling, dimpling of the skin, or changes in the nipples. Next, raise your arms and look from all angles; then, push your palms against hips and flex your chest muscles. Look for any dimpling or puckering in either breast.


In the shower, use the pads of your fingers to move around your entire breast in a circular pattern, from the outside to the center. Use soft, then medium, then firm pressure. Check the entire breast and armpit area for any lumps, thickening, or knots.


Lay back with a pillow under one shoulder and put that arm behind your head. With the opposite hand, move the pads of your fingers around gently in small circular motions covering the entire breast area and armpit. Switch sides. Again, you are looking for lumps, knots or thickening.

And that’s it! Early detection DOES save lives! Many patients admit they’d never done a breast self-exam before their diagnosis. Perform breast self-exams every month (the week after your period). Monthly self-exams help you learn every feature of each breast, so you can spot changes right away. Take your health into your own hands and be proactive this October and beyond!



A New Way To Move It

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Make it Fun, Get it Done: Try a New Way to MOVE it!

 by Robyn of happiesbetter.com
There is no better time than October, Breast Cancer Awareness Month, to assess our lifestyle choices and overall preventative health efforts.  We have reason and opportunity to check in on a few things:

Am I eating foods that nourish me and give me proper nutrition?

Am I moving my body enough to keep it strong?

How am I managing and/or reducing stress in my life?

My guess is that the answer to each of these questions is, “yes, sometimes”.  This is perfectly normal and human of us.  I can also take a guess at some of the reasons we aren’t consistently doing these things:  short on time, energy, or funds.  We are busy with work, family life, health problems, etc.  Unfortunately, making good lifestyle choices only becomes more difficult when we aren’t inspired or the choices aren’t fun.  I’d like to challenge you to take a moment and look at things from a slightly different perspective.
Handstands, attempt for 1 minute. Place hands down flat, kicking legs up.  
It takes practice!
Most of us can conjure up an image of Richard Simmons, the Sweatin’ to the Oldies aerobics guru. And many of us remember a certain lady in high wasted pants, ankle weights and white reeboks who started a “movement revolution” with her Prancercise.  Let’s face it: we remember them because they were, and still are, goofy.  They’re different.  Both of them are outrageous from outfits to personalities to dance moves.  They became wildly famous in the fitness and entertainment industries because they were selling something that was hard not to watch!
They were actually on to something brilliant.  It’s called making the work FUN!  Richard Simmons laid the foundation in the fitness world for taking the shame out of being overweight.  His dance parties inspired people to get up and move and tremendous weight loss and transformation followed.  Joanna, the Prancercise lady, unapologetically teaches people to move like horses.  And they do, and they love it.  Then they see results.  Boom!
Crab Walk 1 Minute: on all fours, tucking your glutes, walking the hands and feet.
Although a costume might help you get in to character, it isn’t necessary. In real life, we don’t have to take it that far in order to make the work seem more like play.  We are seeing the fitness world adopt the “play” philosophy due to the success of events such as obstacle courses and mud runs.  Hybrid exercise classes like “yogilates” (yoga and pilates), “zennis” (yoga and tennis), and “piloxing” (pilates and boxing), and YAS (yoga and spinning) are popping up everywhere.  These class appeal because we want to mix things up and try different things.  We  want the fun!
The truth is, we don’t need to spend big $$ on fancy, hybrid classes or one time events to get out (or stay in) and have fun while moving.  All you need is a good playlist, a little imagination, and some shoes. I want you to try this playful Locomotion Workout.  The idea is walking in nature like a creature would; freeform style. Here is a basic framework for the short workout.  Play with it, tweak it, lengthen or shorten it,  make it your own.  Let go, be free and, most important: HAVE FUN!
Primal Crawl 1 minute: Start on all fours, walk opposite hand and foot forward, and in reverse
The Locomotion Workout
1. 2 Minutes Warm-up Walk, 3 Minutes Brisk Walk/ Jog
2. 1 minute Primal Crawling (walking on all fours)
    1 minute attempting Handstands
    1 minute Crab Walk (on all fours, but with belly toward the sky).
    1 minute Duck Walk (down low, buns near the earth)
    1 minute Skipping
3. 3 Minutes Brisk Walk/ Jog, 2 Minutes Cool-Down Walk
Skipping 1 Minute: step right, hop right, step left hop left.  Use your arms to get some height!
There is a real movement happening in the world of….MOVEMENT.  Getting it done is important, but having some fun along the way makes us want to come back for more. More movement + more fun = stress management.  Good lifestyle choices become easier and all of this adds up to a preventative approach to health.
Now Go, Get it Done, and Have Fun!  Thank you for reading!
duck-walkDuck Walk 1 Minute: sit down in a deep squat and walk one foot, then the other

Robyn Jennings is the Founder of www.happiesbetter.com


ProSource Exercises

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Did you know that exercise and maintaining a healthy body weight plays a significant role in preventing breast cancer and recovering from the disease?

If the word “exercise” makes you cringe, don’t panic! This doesn’t mean you have to commit to your local CrossFit gym and throw around heavy weights; nor does it mean you have to go on a 5 miles run every day. Go ahead and breathe a sigh of relief.

One study from the University of Carolina at Chapel Hill found that women who regularly participated in any recreational physical activity, regardless of intensity, reduced their risk for breast cancer. Feeling a bit better? You may not love the idea of exercise, but most people can manage daily walks, a yoga class, or a 20-minute at-home circuit workout.

However, the study did also find that substantial weight gain may negate the effects of physical activity, meaning your intensity level should be appropriate to the amount of weight you need to lose or activity needed to maintain your weight.

The good news is that exercise does more than help prevent breast cancer. Activities like weight lifting, cardio, and yoga can help you build strength, lose weight, maintain bone density, and improve heart health. They are also proven to reduce stress, improve sleep, increase energy and make daily functions easier. If that list isn’t motivational, we don’t know what is.

ProSource developed the workouts below with your varied interests and physical levels in mind, combining the benefits of weights with yoga for a well-rounded workout you can do anytime, anywhere. You may do all of these in one workout, or do kettlebells one day and yoga on another.

The kettlebell exercises are great for full-body strength and fat-burning, while the more gentle yoga stretching and toning helps keep you limber and de-stress. If you don’t have kettlebells, you can mimic these movements with dumbbells.

Repeat 2-3 times per week to help keep both body and mind strong and relaxed!

NOTE: These workouts are intended for anyone who wants to maintain a healthy lifestyle and prevent cancer, or for those who have survived the disease and are no longer undergoing treatment. If you are currently in treatment for breast cancer, please consult your doctor regarding the appropriate physical activity for you.*



(Perform 3 sets of 10-12 of each exercise. You can perform in a circuit or one at a time).


Rotating planks

Begin in a side plank position, elbow underneath your shoulder and feet and knees stacked.

Hold onto a light kettlebell or dumbbell with your free arm and extend it toward the ceiling.

Slowly lower your arm back toward the floor, and thread it through the open space underneath you while you rotate your shoulders and hips toward the floor.

Return to the starting position, lifting the weight back toward the ceiling in one smooth motion.



Kettlebell swings

Start with a medium-weight kettlebell on the ground, just slightly in front of you between your feet. You may want to practice with a lighter weight. Once you get the movement down, it may be easier to perform with a slightly heavier weight. Stand with feet hip-width apart, chest lifted and shoulders retracted.

Squat down to grab the kettlebell with palms down. Pull shoulders back and contract abs, then press up through your legs, maintaining a straight back as you lift the weight off the floor with straight arms. You should now be standing tall with hands/weight near the top of your thighs.

Before you start swinging, make sure your core is pulled in tight. Maintain that as well as straight arms throughout the exercise.

Soften the knees as you shift your rear end toward slightly down and toward the wall behind you. Weight should be in your heels, and back straight.

To swing, press through your heels and thrust hips forward, tightening your core and glutes to help with momentum. Let the weight swing up in front of you until arms reach shoulder height. Do not use your arms to swing the weight – the entire force should be coming from your lower body.

Let the kettlebell drop back toward the ground and underneath your legs as you once again soften your knees and press rear end toward the wall. Continue this pattern, maintaining control and momentum.



Squat to press

Stand with feet shoulder distance apart, holding a kettlebell in each hand, pulling core in tight.

Lift the weights to your shoulders with palms facing in, and let them lightly rest there.

Bend at the knees to squat down while pushing your hips back as if sitting on a chair. Maintain a straight back until legs are parallel (or almost parallel) to the floor.

Press up through your heels and as you stand, press the weights straight up into the air until arms are straight but not locked.

Return weights to start as you lower back into a squat for your next repetition.




Renegade row

Start with two kettlebells on the ground about shoulder width apart. Position yourself just in front of them on your toes and hands (pushup position) with legs about shoulder distance apart for balance.

Grip kettlebells and row one kettlebell, retracting your shoulder blade as you bend your elbow, pulling it to your side with elbow close to your body. Try to keep your body straight without rotating to far to the other side.

Lower the kettlebell to the floor. You can repeat all reps on one side, or alternate sides.



Goblet squat

Stand holding a kettlebell by the handle close to your chest. Legs should be about shoulder distance apart, toes pointed out slightly.

Squatdown toward the ground, maintaining a straight back and keeping head and chest lifted. Continue until your elbows reach your knees.

Pause for a second, then press up through heels and glutes, maintaining a straight back on the way up.

Now that you’ve worked out your whole body, bring your heart rate down and stretch out your muscles with this relaxing routine.



(Hold each pose for 3-5 slow, deep breaths)


Forward Fold

  1. Start standing tall with feet together, and extend arms up to the ceiling as you inhale. Swan dive down toward the ground with a straight back as you exhale.
  2. Draw hands to your calves or ankles and pull upper body in toward your lower body, keeping just a slight bend in knees.



Downward Facing Dog

  1. From forward fold, place palms on the ground shoulder distance apart, and step legs back behind you so body forms a “V”.
  2. Spread your fingers press firmly through your palms, and rotate your upper arms externally, keeping shoulders away from your ears. Press heels toward the floor and as you lift your hips toward the ceiling and keep core tight. Knees may be slightly bent if needed.



Rotating Low Lunge

From downward facing dog, bring right foot forward and place it between your hands. Bend front knee and keep back leg straight, knee off of the ground. Look forward and lift chest slightly, keeping hands on the ground, and extend torso forward, stretching through the back.

Keeping your right hand firmly planted, lift left arm off the ground, and rotate your upper body toward your left leg, extending arm toward the ceiling. Hold for 2-3 breaths, then return left hand to mat.

Return back to a downdog position for 1-2 breaths, then repeat on the opposite side.



High Lunge

From downward facing dog, bring one foot forward and place it between your hands. Inhale, lifting upper body to a straight position and extending arms overhead with palms facing.

Front knee should stay bent with back leg straight, and both toes should be pointed forward. Keep head and neck tall and tailbone reaching toward the floor, taking care not to arch your back excessively. Keep core pulled in tight and reach toward the ceiling.

To release, drop hands back toward the floor and lower torso. Extend front foot back into a downward facing dog for 1-2 breaths, then release onto your hands and knees.



Triangle pose

Stand sideways on your mat, feet parallel and toes pointed forward, apart 4-5 feet apart. Then, turn your front foot forward so it faces the top of the mat. Turn back foot slightly in toward your body, hips still facing the side of your mat. Both legs should be straight.

Engage your core and raise both arms out to your sides, parallel to the floor. Shift your weight slightly back into your back hip. Then shift ribcage slightly forward, reaching through your front arm.

Exhale, then slowly lower your right arm toward the floor, bending at the hip.

Place hand on your shin, ankle, or on the floor next to your ankle. You can also place your hand on a yoga block. Maintain a neural spine and a straight line from hand to hand as you reach toward the sky. If you can, turn your head toward the sky as well. If you have neck issues, look downward or straight ahead.

To release, press through your heels and engage your core and glutes as you slowly lift back up to starting position and lower your arms. Repeat on the opposite side.



Camel Pose

Kneel on the floor with knees hip width and thighs perpendicular to the floor, hands on your hips. You can be on your toes or the top of your feet depending on your flexibility and comfort level.

Inhale, then reach one hand back, placing it on your heel. Then reach the other hand to touch the other heel, keeping chin tucked. Engage your core, press feet into the floor and lift your chest and shoulders toward the ceiling as you allow your head to drop.

To leave the pose, slowly bring your chin back toward your chest and hands to your lower back to assist you up, being cautious not to strain neck or back.



Hurdler Stretch

Sit with legs extended in front of you and a straight back. Bend left leg in toward your body and place bottom of foot against your inner right thigh.

Keep front foot flexed, then raise arms up straight overhead, reaching tall toward the ceiling. Then reach forward, extending arms toward foot, ankle, or shin depending on your flexibility. You can also use a yoga strap to assist you (as pictured).

Try to keep back straight and head up as you lower, and after a few breaths, lower a bit further. You can maintain this position, or rainbow your left arm over your side body and twist torso just slightly to get more of a stretch through your left side.

After a few breaths, return left leg to a straight position, then draw in right leg and repeat.



Child’s Pose

Start kneeling on the floor, with toes touching and knees apart. Lower torso toward the floor until forehead is touching the mat and chest is resting on top of thighs. If this is uncomfortable, you can keep knees together.

You can either extend arms forward with palms down on the mat, or drape them by your sides with palms facing the ceiling.

Take deep breaths, allowing your upper back to expand, releasing tension in your neck and shoulders.

Hold up to one minute for a calming way to end your workout.


*This article is for informational purposes only. Consult a physician before performing any exercise program, including the programs in this article. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.

Sources: http://onlinelibrary.wiley.com/doi/10.1002/cncr.27433/full


Time Management Tips

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by Erica Johnson

Short on time? Always running late? Or feeling like you’re pulled in about 20 directions at the same time? Think that many of us feel at least one of these attributes at one point or another…so what’s the solution? Time Management! To some those two words may sound impossible, to others it’s part of their every day life. For me, I’d like to think I fall under the uber organized “planner” with my calendars and to do lists that keep things in order and place.

Although I’m far from perfect on time management, I’d like to think some of my tid-bits may be helpful to jump starting a time management gameplan:

• Keep a calendar (or two). My calendar…it literally holds my life in it. I have two that I keep; one on my phone (that keeps all MAJOR daily time blocks which directly impact my personal availability) and a physical spiral bound calendar that keeps daily assignments, due dates, other team member’s events, etc. I can’t live without my calendars. And for anyone trying to work on time management, it’s a must.

• Invest in Post It Notes. If only I owned stock in the Post-It Note company for how many I go through…large sizes, small sizes, square sizes…Post It Notes are my second key thing to time management. I always have a “hot list” going on my desk for the week…but then use small post it notes to flag KEY things that are a must do for the day or will post a small one on the back of my phone to remember things I need to do at home that night. It keeps a key reminder in front of me and is a huge reward when you get to throw it away because the task is complete!

• Block Out Time. This is one area I need to work on more, but it completely works if you make it a priority…if you’re an on the go gal like I am, you’re constantly being asked for your opinion here or there; to approve or sign this or that; pop into a strategic meeting or follow up with a donor/patient/partner and the next thing you know the day is gone. However, when I do take the time to block out my day (close my door to focus on one project until it’s done) it’s amazing how much gets accomplished. Vs. when I’m freely available to anyone/everyone 24/7, my time gets pulled and my Post It Notes don’t get accomplished. So block out time, focus on a project, accomplish it and move on.


Time management truly is a choice. We all have friends that are in constant chaos or never seem to get tasks accomplished and yet they’ll complain that they don’t have time…however they sure are busy talking/texting on their phones or getting their nails done, etc. When handled properly, time management is something that will become easy and part of daily living allowing for free time to go get your nails done and still have checked off your to do list! It’s very possible and will make your chaos, seem much more organized and easy to manage. (Now back to my to-do list…still have some Post it Notes to complete before I can call it a day!)


Three Easy Workouts

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The Lazy Girl Workout Tips


by Alix Angelelli

I have grown to become the go-to blogger for exercise and healthy eating tips here at iGoPink. And I love living a healthy lifestyle BUT I can also be extremely “lazy”. There is nothing wrong with taking some YOU time to relax and completely veg or spend time with your girlfriends. On those days when you just can’t seem to get up and active I have some tips for you.

1. Grab a Buddy
Working out with a friend makes working out seem less painful. You and your bestie can go for a bike ride around the local park and chit-chat or go to a fun hip-hop class. When you workout with a friend you can have someone to talk to and pass the time while at the same time keeping your own personal motivator by your side.

2. Exercise During Commercial Breaks
Are you vegging on the couch and catching up on your favorite shows you DVR’d? Instead of fast-forwarding through the commercial breaks, use them as an opportunity to get some activity in. You can march in place for the commercial break, do some sit-ups or push-ups, or make laps around the house. By the end of the hour long show you recorded you clocked approximately 10 minutes of exercise time!

3. Try a HIIT Workout
HIIT (High Intensity Interval Training) workouts are amazing because they get your heart pumping and muscles working in a short amount of time. You can find bookoos of HIIT or Tabata (which is similar quick strong movements for a short period of time) on Pinterest. These workouts usually mix up heart-racing plyometric moves with body weight exercises.

Stress Relief Tactics

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10 Ways to De-Stress

by Tristan Cablay


Are you stressed out? Your body can tell! Stress is unhealthy. Like a double burger with fries and a milkshake, it packs on “emotional pounds” faster than a late night stop to the local fast food restaurant!   So, we have compiled several easy ways to de-stress…

Breathe! Deep breathing provides the body with extra oxygen. It slows the heart rate down and it allows you to STOP and take a moment.

Laugh! Laughter is truly the best medicine! Connect with someone you love, watch a funny movie, Google funny animals.   Create time for fun!

Write! Scribble out your thoughts. Note your stressors and make a conscious effort to also log ways that you can solve that problem or reframe the issue.

Go outside! Change your surroundings and step outside. Take a moment to change your environment. Sometimes this simple act brings everything into new light.

Drink tea! Amino acids in many green teas have calming agents. They lower anxiety levels. Grab a nice glass of tea and feel the stress melt away.

Try calming scents! Scents like lavender, vanilla, pumpkin, peppermint, and eucalyptus have been linked to creating feelings of serenity.

Slow your mind! Focus on a calm thought, maybe a happy place or memory. Close your eyes and count. Try to slow your mind from frantic paces.

Exercise! Endorphins surge during any exercise, light and moderate to a hardcore marathon, any amount of physical effort helps release ‘happy hormones”.

Eat Chocolate! Grab a small piece of dark chocolate. A moderate amount of dark chocolate has been proven to lower levels of the stress hormones, cortisol and catecholamine’s.

Get Colorful! Colors can evoke feelings! Green is soothing. Blue is peaceful. Purple shades are calming.   Try bringing some peaceful colors into your surroundings.

Try to add one or two of these tactics a day into your routine to chill out and de-stress!