Tag Archives: exercise

10-Day Reboot: Amy’s Day 2

Four Yogic Tips to Make Your New Year’s Resolutions Stick

jan8_2017

Point to Ponder:
Do you have a plan to make your New Year goals and resolutions stick?

by Amy Younkman

While the fresh start of the new year is always exciting, the pressure of being better than last year, setting new goals and resolutions can sometimes feel overwhelming, especially when there is are infinite articles telling us “how to make it our best year, yet”. As a result, I have come up with my own four ‘yogic tips that help my New Years resolutions stick:

1. Satsaunga- Yoga tradition recommends satsaunga, or ‘keeping good company’. Many of our habits are the indirect result of our social network. Perhaps the most powerful thing we can do to change our habits are to hang out with people who have good habits and also encourage good habits in others. THIS is the biggest reason why I have chosen to be part of the iGnite team and lead iGnite Yoga and Pilates for the past eight years!

2. Create Good Habits– Rather than worry about your bad habits, pay attention to cultivating what is good for you, such as:

Exercise– Do something you really enjoy and feel better after doing it.
Be in Nature– The best medicine EVER!
Hydrate– Carry your iGnite water bottle with you everywhere you go and finish it as often as possible. Drink a large glass of water before each meal.
Eat Like a Real Person– It’s much better to eat three hearty and healthy meals each day than to be plagued by a late night snack attacks that pack on the pounds, or grazing throughout the day and never knowing what you really ate!
Put Your Legs up the Wall– Or find another restorative yoga pose that helps elicit the relaxation response. Your body will say “why don’t we do this more often?!?!”
Go to Bed by 10:00 p.m.- Chinese medicine folks say that every hour of sleep before midnight is equal to two hours. It’s really hard to stick to good habits when you are exhausted and worn out!

3. Visualize It, Believe It!- If you are plagued by a negative thought, cultivate the opposite. Instead of thinking “Things are not going the way I would like; I’m not getting enough done,” say with conviction “Things are unfolding exactly as they should.” Instead of thinking “I feel out of control”, tell yourself “The universe supports me.” (and believe it!) Dream boards are a powerful way to bring exactly what you want into your life. Every year I design a bulletin board with the people/places I want to bring into my life, and they magically imbed into my heart and life.

4. Make Room for Silence– If a regular meditation practice seems daunting, try just a few minutes twice a day, preferably upon waking and before going to bed. It can be your prayer time, or your time to connect to your breath. Clear the mind and put things into perspective before going through your “to-do” or “didn’t-get-done” list.

Good luck and be on the look out for the iGnite Body Re-Boot and some great yoga workshops in Austin to help support your efforts. There’s still time to sign up for the iGnite Renewal Retreat in San Diego at the end of this month!

Wishing you a blessed new year!

Action Item:
To get the most out of your New Year’s resolutions, keep good company, create good habits, visual and believe what you want and make room for silence.

Fourteen Reasons to be Grateful

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Point to Ponder:
Do you regularly acknowledge what you are grateful for?

by Neissa Brown Springmann

As you have likely noticed, during the month of November we are celebrating gratitude! Not only are we eager to blast out our gratitude in our social media #ignitegratefulgram contest, but we are fired up to wear our gratitude loud and proud with our NEW ‘Grateful’ fall apparel.

We are not at all suggesting or asking that you post or wear your grateful spirit to be boastful about your “things”. Instead, the motivation behind our Grateful Campaign is to encourage the daily action of giving thanks for our amazing lives and blessings…because when life gets inevitably tough, a grateful spirit can change a bad day into a good day, and a good day into a great day, because gratitude changes everything. I’m hopeful that our Grateful Campaign will inspire and reignite a grateful spirit in everyone.

There is no denying that acknowledging our blessings on a daily basis leads to a physiological reaction that creates a happy and peacful state in the body. To go a step further, based on the findings from a fascinating gratitude experiment conducted by two psychologists, writing down what we are grateful for leads to even greater results. Check this out:

“Two psychologists, Michael McCollough of Southern Methodist University in Dallas, Texas, and Robert Emmons of the University of California at Davis, wrote an article about an experiment they conducted on gratitude and its impact on well-being. The study split several hundred people into three different groups and all of the participants were asked to keep daily diaries. The first group kept a diary of the events that occurred during the day without being told specifically to write about either good or bad things; the second group was told to record their unpleasant experiences; and the last group was instructed to make a daily list of things for which they were grateful. The results of the study indicated that daily gratitude exercises resulted in higher reported levels of 1. alertness, 2. enthusiasm, 3. determination, 4. optimism, and 5. energy. In addition, those in the gratitude group experienced less 6. depression and 7. stress, and 8. were more likely to help others, 9. exercised more regularly, and 10. made greater progress toward achieving personal goals. In addition, Dr. Emmons’ research shows that those who practice gratitude tend to be more 11. creative, 12. bounce back more quickly from adversity, 13. have a stronger immune system, and 14. have stronger social relationships than those who don’t practice gratitude. He further points out that “To say we feel grateful is not to say that everything in our lives is necessarily great. It just means we are aware of our blessings.” – The Change Blog

Something that I am experimenting with in our family is a gratitude jar. The jar sits in the middle of our dining room table and each evening at dinner, we talk about one thing we are grateful for, followed with writing it down on piece of paper and placing it in the jar. Because I have small children who can’t write, I have been writing what they say as as well as including the date. It has become a sweet and focused time which stirs up great conversation (even with a two and a four year old). My personal goal is to revisit the jar of notes during our Thanksgiving meal and to continue writing down what we are grateful for throughout the month of November and the remainder of the year.

Another idea is to print and cut out our Grateful Printables. Then, place your jar, printables and pen in a high-traffic area in your home and anytime you or your family members pass by it, drop a gratitude note in the jar. From a good nights rest, a warm a cup of coffee to the blessing of good health, family and friends, it all counts and taking the time to acknowledging your blessings will make a positive impact in your health, relationships and overall quality of life. And, several months from now or anytime you need a pick-me-up, all you have to do is read what’s in the jar and you are guaranteed a good laugh, happy cry and/or mood booster. Why? Because gratitude changes everything!

Action Item:
Print out our Grateful Printables. Place your jar, printables and pen in a high-traffic area in your home and anytime you or your family members pass by it, drop a gratitude note in the jar. Or, at dinner each evening have each family member write down and discuss what they are grateful for and place in the jar.

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‘Enough is Enough!’

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Photo from this summer’s iGnite Escape in Coeur d’Alene, Idaho

Point to Ponder:
What have you had “enough” of? What are you wasting your time and life on?
What keeps you running on the treadmill to nowhere and is keeping you from living your life, being fully present and feeling great?

by Neissa Brown Springmann

Recently I ran across a motivating radio show series called “Enough is Enough,” and as I listened, I became more inspired to also declare what I had had enough of in my life.

In last week’s journal I shared my realization that my current purpose/mission changed from what I originally thought it would be at this time. Prior to this, I was running myself ragged and trying to live up to the ridiculous expectations I placed on myself, which led me to declaring that ‘enough was enough!’ of letting my ego be my north star. ‘Enough was enough!’ of giving into the lie that my controlling ways were better than turning everything over to God in prayer. ‘Enough was enough!” of screaming at my kids and not being a present mom because I was stressed out of my mind due to believing that I needed to do more and was not enough unless I was multi-tasking and focused on accomplishing a million things.

So, what have you had “enough” of? What types of things are consuming your time and energy? What keeps you running on a treadmill to nowhere and is keeping you from living your best life, being fully present and feeling great? Because women share similar heartbeats and the human experience is not unique, here are some ‘enoughs’ that instantly came to my mind and might resonate with you too:

Do you struggle with living up to the expectations of others and are too hard on yourself? Are the people you are spending the majority of your time with life-suckers rather than life-givers? Do you live on an emotional roller-coaster because you are too involved in your children’s lives, care too much about the opinions of others, make too many assumptions and take everything personally? Have you neglected your needs and are not getting enough sleep, healthy food, adequate hydration and exercise? Have you busied yourself, are completely stressed-out and therefore your words, interactions and body language are negative, cold and argumentative? Do you no longer attend church or have a day off for faith, family and rest because your children’s extra-curricular activities have taken over or you’ve replaced it with more work? Do you wrestle with control and worry too much? Is your financial situation and spending out of balance? Have you placed a higher value on work and outside commitments and as a result neglected the needs of your spouse or the people you love? Have you bought into the lie that God didn’t create you “enough,” and therefore you have low confidence? Do the destructive emotions of shame, fear and doubt control your life? Do you reject the love of others or can’t trust others because someone didn’t love you back or violated your trust? Do you procrastinate or keep putting off what is necessary and important in your life?

With only a little over two months left in 2015 (EEK!), I want us to be intentional with the way we spend the remainder of our year by declaring and writing down the “enoughs” in our lives on this printable worksheet. By doing this, your spirit will give you valuable knowledge and information about what you are willing to accept in your life. This level of awareness and information will minimize the chances of transferring negative actions and emotional garbage into 2016 and will promote healthy progress by adding what’s necessary, rich and wonderful into your new year and life!

Action Item:
Be intentional with the way you spend the remainder of your year by declaring and writing down the ‘enoughs’ in your life on this printable worksheet.

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Approach Your Fears with Child Like Perspective

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iGnite - keep focused

Point to Ponder:
Are you a fearful person?

by Neissa Brown Springmann

I’ve always been of the mindset that children have it figured out. It stinks that we have to grow up and often times become jaded, cynical, insecure and obsess over our perceived pudgy legs and numbers on a scale. Children don’t worry about how many steps they take in a day or how many hours they spend exercising. Instead, they simply play — run, jump, spin and dance. They ride their bikes for hours, climb on the monkey bars and enjoy a high-calorie treat without feeling guilt. They stop eating when they are full, don’t talk about others, and without fear or doubt of what others think, they proudly proclaim what they want to be when they grow up, just as my five-year old nephew Cole did at his pre-school graduation when he announced that when he grew up he wanted to own a doughnut shop. Awesome!

Last week while finishing a hike and walking along the beach, I noticed a man, probably in his forties, standing alone in shin-deep water and jumping over every wave that came his way. Like a six year-old would do, each time a wave rolled in, he’d hop over it! It was the most playful, inspiring and refreshing sight. I watched him for several minutes and it was a great reminder that nature gives us everything we need to calm, invigorate and feed our body, mind and spirit. And what I loved so much about this guy was that while he was playing, he wasn’t worried or fearful about what those of us around him thought. In my opinion, the enormity and magnificence of the Pacific Ocean made his fears of what others might think insignificant, while also putting troubles and life stressors in perspective. At least that is what nature does for me. It swallows my doubt and fear and allows me to shine!

Robin Roberts, the always shining and inspiring co-anchor of Good Morning America, has a great line about doubt and fear in her book Everybody’s Got Something. She says:

“We all have doubts and fears. The thing about fear is that it only needs the tiniest space, the size of an eye of a needle, to get through and wreak havoc. Maddening, but true. So, when I was struggling in doubt, I would simply take the next small step. I would stop and think: No, life is not tied up with a beautiful bow all the time, but it’s still a gift. I’m going to tear away the wrapping paper like a kid at Christmas.”

What I love so much about Robin’s wisdom is that instead of running from her fear and doubt or dreading it, she sees it as a gift and looks forward to tearing into it to see what it is, just as a child would and just as Kayla Montgomery, the eighteen year old in the video below, who, despite being diagnosed with Multiple Sclorosis and losing feeling in her legs when she runs and when her body heats up, was determined to not only run, but win! It’s their child-like perspective that has kept them curious, eager and willing to conquer their fear, doubt, and SHINE! What a great example for all of us!

Action Item:
This week, try facing situations with the fearlessness, playfulness and confidence of a child.

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Forever Forward, Never Back

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iGnite - go forward, never back

Point to Ponder:
Do you ever find yourself living in the past?

by Neissa Brown Springmann

From September 3 through last Tuesday, September 15, I’ve had company staying with my family. Knowing that I was in a new city with children while my husband Russell was traveling, my father, stepmom, mother and sister all made special plans to come out and be with me on and around my birthday. And, unbeknownst to me, my dad, who is a total worker-bee and can’t sit still unless he’s quickly eating or watching a sporting event, had a specific agenda: to help get us out of boxes and settled into our new house. A.k.a. WORK!

It was wonderful to see my family, and I was so thankful to have them, but by Tuesday I was eager to get the kids and I back to a routine (a.k.a. CONTROL!). The time for exercise, uninterrupted time, responding to thirteen days worth of email and an opportunity to tackle my ever-growing personal and professional to-do list had finally come, and after dropping my children Durant and Malaine off at pre-school on Tuesday, it was MY time!

I planned to take a quick walk around the neighborhood near the kids’ preschool and then go to a yoga class. It was sprinkling outside, but the idea of walking in a light rain sounded delicious. Just before heading off, a dear friend called so I grabbed my phone to walk and talk.

The friend asked how I was doing with our recent move, and I told him I was struggling. I expressed that I was not questioning God’s plan, however the greatest challenge has been adjusting to no longer having an amazing community of family, friends, and support (CONTROL). And, having felt so purpose-filled in Austin, I was struggling with finding my purpose in San Diego, which was why I was clinging to my life in Austin. He listened intently and having moved a lot himself, he validated my feelings and gave me some helpful advice: take baby steps forward, take care of me, and don’t compare my life in San Diego to my life in Austin. It was a new time and I needed to work on slowing my brain down and releasing my expectations. I agreed with everything he suggested, and I proudly told him that today was the day that I was going to focus on Neissa — hence the walk and yoga class.

During my walk, the sprinkle turned into a solid rain—so much so that my eyes burned from the little bit of eyeliner I was wearing. I was totally fine with this because I had clothes to change into, it was MY DAY, and San Diego needs the rain. So, within twenty-five minutes I was back at my car to grab my yoga mat and a change of clothes when I realized my worst nightmare — my purse, wallet, and work bag with computer, day planner, mail, and work notebooks were all gone. They had been stolen! My driver’s license, expired passport, credit cards, check books….gone. It was ALL gone, including MY DAY! “My day” quickly turned into the misery of filing police reports, canceling bank accounts and credit cards, calling pawn shops and driving around with the hope of finding my things lying around the area.

As you would expect, “the day of me” and getting anything on my to-do list accomplished was no longer an option. I won’t bore you with the un-fun details of trying to get an California driver’s license when you have no form of ID except a paper copy of an expired driver’s license, a paper copy of your birth certificate and a Costco card, but what I do want to share is what I learned through the process, as I think it can be universally applied. I’ve had to find reason and some glimpse of positivity in this incredibly frustrating experience. Ultimately, I think it relates to our ability to shine throughout life, as I wrote about a couple weeks ago in It’s Time to Turn On Your Shine.

4 Things I’ve Learned the Hard Way:

For starters, my work, technology and to-do lists have been and are my idols. They give me purpose and security and keep me distracted. Upon realizing that all of my things were taken, it became absolutely clear that God was telling me to let go, trust in Him and let Him take over. Do I think He made this happen? Of course not. Bad things happen to good people every single second of the day, but He knows that I am feeling completely out of control and have been clinging to every thing that makes me feel safe and secure. I shine when I find comfort, hope and security in God rather than things.
Second, while it is a terrible and sad inconvenience, it’s actually nice to have my to-do list stolen! For the first time ever, I’m not busying myself with it and frantically trying to find time on my computer so I can respond to emails. And, you know what? Life is going on! I actually thought I was that important! Yes, I am skimming email on my phone, but I’m not checking email on my phone and computer. It’s actually liberating! Will I get another computer? Of course, and I pray I can recover everything I lost. But for the first time, I am giving myself a real break– because I don’t have any other choice. My poor kids actually get a focused mom. I shine when I am a present mom, wife, friend and person.
Third, you must keep moving to survive. Always go forward, never back. I actually wrote down this quote weeks ago in a notebook…that was of course stolen from my work bag. I heard the words from the goofy kid movie “Shark Boy,” and for weeks I’ve thought about how perfect the advice is for our move from Austin to San Diego, and most recently, how I’ll deal with recovering my stolen items…and really for any of us who struggle with living in the past or comparing our present to our past! As for my recent move, it’s critical that I stop looking back and comparing my life in Austin to my life in San Diego. My spirit will not survive if I continue to do this. I have to move forward every day. Regarding my stolen possessions, I so badly want to live in the past and cry over what happened, dwell on it and talk about how unfair it is, but again, I won’t survive by doing that. I have to move forward, take baby steps and make progress in the recovery process. What’s done is done. I can’t change it and there’s no looking back. Just as with life in general, our past does not define us! Thank goodness we have evolved and aren’t the same people we once were. Most importantly, we will not survive nor thrive unless we focus on our future and on becoming who we need to become and are created to become. Our past has been given to us for memory’s sake and to give us wisdom — but not to live in. Sometimes our past can motivate us, but too often we get stuck in it and are unable to move forward and appreciate what we have right now. For women specifically, we are usually desperate to be the same weight as we were pre-children, on our wedding day or at some point when we were younger. I get that, but that’s no way to live and thrive. I think we would be better served and our bodies would respond in the ways we are hoping for if we treated it with more appreciation and gratitude. We beat ourselves up — thinking we need to look how we used to look. That is torture, and the antidote is to always look forward. We shine when we give thanks and appreciate what we have.
Last, within one hour of the theft, iGnite leaders and dear friends Kathleen Parker and Catherine Sanderson randomly called. It was so comforting and calming to hear their voices. Then, I immediately texted the iGnite Team, informed them of what happened and asked for their love and prayers. Knowing they were praying and sending me love made a significant difference in my attitude and spirit. I knew this before, and I continue to be reminded of the importance of community. You can’t have enough community and supportive friends. We shine in community and are #strongertogetHER!

Action Item:
Remind yourself that your past has been given to your for memory’s sake and to give you wisdom — but not to live in. Look forward only. Appreciate and be present in the now.

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“Simple 7” Total Body, Body Weight Circuit in the Park

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Even though school has started, having a quick and simple total body, body weight workout that can be done at the park while the kiddos are playing is always handy to have in your back pocket. Having recently moved to San Diego, iGnite Founder Neissa Springmann, shows us just how simple that circuit can be in beautiful Mission Bay Park. All you need is a bench and some playground bars…and a bay breeze doesn’t hurt either!

Following a 3-5 minute warm-up (brisk power walk or jogging, jumping jacks, jump rope — anything to get your heart rate up and body warm), perform a set of 10-20 reps per exercise and repeat the circuit 2-3 times.

1) Squats / Squat Jumps

Complete 10- 20 reps

Benefits: Strengthens the glutes, hamstrings and quadriceps. When adding a jump, the core and calves are strengthened.

Steps:

Either place your hands behind your head with your arms at a 90 degree angle by your waist, or with gently place your hands on the back of a chair
Stand with feet hip-width distance apart (6-12 inches)
Squat, while keeping weight in the heels, eyes forward and chest open. Lift your toes while squatting to keep your weight in your heels. I like to have a bench under me, as I try to tap my glutes on it. This way I know I’m not cheating my glutes and hamstrings!
Stand and firm your glutes.
* Bonus Upgrade* iGnite Your Exercise: Add a jump at the top of your squat for a squat jump to add more of a cardiovascular and explosive component.

Important note on form: To protect your knees, keep your weight in your heels. While squatting, avoid allowing your knees to come together and keep them at a hip-width distance apart.

2) Push Ups

Complete 10 – 20 reps

Benefits: Strengthens chest, arms and core

Steps:

Position arms wide at a 90 degree angle
With control, lower your chest between your ams, tightening your core and firming your glutes to protect your lower back, and look 6 inches in front of you to keep the neck in neutral alignment (do not allow your head to droop).
To decrease difficulty, drop to knees.

3) Split Squats

Complete 10 – 20 reps per leg

Benefits: Improves core strength and balance, as well as agility because it isolating legs; strengthens the quadriceps, glutes and hamstrings; Reduces risk of injury by minimizing strength and muscular differences between your left and right side

Steps:

Elevate one foot on a step or bench behind you.
As you lunge and bend your front leg to a 90 degree angle, focus on moving your torso up and down, not pushing it forward. Keep your weight balanced evenly through your front foot and press into the floor with your front heel to come back up to the start position, which works and tones more lower-body muscle
Do not lean forward or let your front knee extend past your front toe.

4). Assisted Pull-Ups

Complete 10-20 reps

Benefits: Strengthens all of the back: latisimus dorsi, rhomboids; Strengthens all upper body and core: chest, biceps, triceps, shoulders

Steps:

Find a low bar and walk your body carefully underneath it.
Grab the bar with an overhand grip, keeping your core tight and your body straight (no sagging).
Draw your shoulders away from your ears, engage your glutes and core, and slowly pull your chest up to the bar, engaging your back muscles.
Slow and with control, lower down. Going slow is more difficult, but it’s more effective and safe!

5). Step Ups

Complete 10-20 reps per leg

Benefits: Strengthens glutes, quadriceps, hamstrings and core

Steps:

Place one foot entirely on a bench (letting your heel hang off de-emphasizes the glutes, quadriceps and hamstrings and can cause injury to your knee!)
With athletic arms, a tall and upright posture, abs engaged and eyes forward, press through the whole foot of the standing leg. With power, lift the opposite leg to a 90 degree angle.
With steady ease and control, lower the lifted leg to softly touch the ground.

Important note: If you have weak quads, hamstrings, glutes or knees, find a shorter bench. Your leg length will determine how tall the bench should be. Ideally, you want the leg that is on the bench to be at or below a 90 degree angle. An angle more than 90 degrees can lead to knee injury and does not benefit the hamstrings, glutes or quads.

6) Tricep Dips

Complete 10- 20 reps

Benefit: Strengthens triceps

Steps:

Place your palms, fingers facing forward, on the edge of a bench or chair
Sit up tall with straight arms, eyes forward, shoulders down and back, chest out, elbows squeezed in tightly and glutes off of the chair (glutes ≤3 inches from the edge at all times)
Slowly bend your arms (no more than 90 degrees)
Slowly press up to straight arm position and repeat
*Bonus Upgrade* For a more advanced dip, position your legs straight or keep one leg lifted and straight while the other leg remains bent.

Important notes:

Avoid tricep dips if you have a shoulder injury
Never dip beyond a 90 degree angle. This places negative strain on the shoulder, increasing risk of injury.
Be cautious if dipping on rolling or swivel chairs. An ideal dip setting is on a secure and non-mobile bench or chair. If dipping on a rolling chair, place the chair on carpet and in a secure location, preventing chair movement while dipping.

7). Superman Low Back Extensions

Complete 10-20 reps

Benefits: Primarily strengthens the lower back, increases back flexility and stretches the hip flexors. Indirectly strengthens the glutes.

Steps:

Lying on your stomach, bring your arms to a 90 degree angle
Draw shoulders down the back, firm glutes and lengthen legs
With your gaze at the ground and never up, slowly lift and lower the upper body and lower body

Important note: Avoid a jerking or balistic movement as this is counterproductive and can cause injury to your lower back and neck.

Be on the lookout for iGnite San Diego to be starting soon!

Our 20 Habits for Feeling Our Best

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20 Habits for Feeling Your Best

As a group of health & fitness professionals, the iGnite leadership team uses a number of habits to keep ourselves feeling our absolute best. And since we all love hearing new ideas, tips & tricks for living our best life, we thought — better to share them! So, here are some of our team’s tips & tricks for feeling our best — hopefully you’ll find they enhance and improve your life in body, mind and spirit, too 🙂

1. Prioritize Sleep

Catherine Sanderson

“The thing that has made the biggest difference in making my body feel its best and healthiest has been prioritizing SLEEP. Yes, that means over working out(!), over late nights of squeezing in that last to-do followed by early mornings, over my favorite tv shows, over … lots of things! I’ve found that I am a completely new person when I make sure that I get around 8 hours of sleep. The idea that you will be ‘healthier’ if you skimp on sleep in order to exercise more is just plain wrong. Your body needs sleep to heal and rest before it can perform exercise well and in a way that is helping your body more than hurting it. The second I accepted this and prioritized sleep for health above all else, my energy, mood and ability to take on other things skyrocketed.
I’ve learned that that workout/errand/to do list item/television show can wait. Making sleep #1 and then scheduling in an exercise routine that allows me to get the zzzzzz’s our bodies so crave is my feel-great secret!”

2. Prepared Healthy Snacks

Amy Younkman

“I always fave a variety of cut-up veggies in the fridge so I’m less apt to reach for crackers to dip and munch on.”

3. Regularly Getting in the Water

Kathleen Parker

“Dunking myself in any water, anywhere, anytime is something that I crave and that makes me feel rejuvenated. Studies have proven that if you are in, on or near water you are 90 percent happier! I don’t think there is anyone around who does not feel rejuvenated when jumping in a pool, river, lake or ocean.”

4. Take Probiotics

Betty Cunningham

“One of my stay healthy secrets is Ortho Probiotic. I used to suffer from dry mold allergies every fall. I was congested from October into November, and I had a constant cough. The Ortho Probiotic has made a huge difference. I take one in the morning on an empty stomach before I run.”

5. Planned Date Nights

Amy Younkman

“One thing that helps me feel my best is my Friday date night with the hubster at Fonda San Miguel here in Austin – we hit happy hour followed by a quiet evening at home.”

6. Get Regular Massages

Jill Watts

“I get monthly massages at Massage Envy, it’s reasonably priced and a sure way to get yourself a relaxing massage once a month! I really enjoy it — they have great therapists for all types of massage and the monthly fee is only $59.99. Plus you get other perks and discounts being a member and you can go to locations all over the U.S. if you want to get a massage while traveling.”

Molly Daniels

“I make sure to schedule a 60 minute massage quarterly, if not more often! I have been to several places in Austin, all varying in price, including Mecca Gym and Spa, Massage Harmony in Westlake and Foot Massage in Northwest Hills. With how much I am on my feet during the week, I make this a priority to help me feel good!”

7. Morning Prayer

Amy Younkman

“I make sure to pray before I get out of bed in the morning.”

8. Juicing

Jill Watts

“I bought a NutriBullet about a year ago and I absolutely love it! I try to have one a day, and it’s a perfect way to get a healthy boost without spending $8 on a green smoothie.
I just pop in 1/2 greens (I prefer spinach), and then 1/2 fruits, (whatever I have) and then a boost like flax seed, chia, almonds, etc. Then you just add water, so no added sugar!
It takes a few minutes to extract all the healthy nutrients from those veggies and fruits. You can put any type of veggie and fruit in. It’s quick, easy and healthy!”

9. Calming Pet Time

Cary Fyfe

“My go-to for nurturing my emotional self is to sit down — that’s the key part, sitting down — to pet my dog, Sam. Within seconds, I feel my heart slow down, my brain quiets and a smile comes across my face — no matter what weights I’m carrying that day. Then the icing on the cake is when all my other animals hear the “love-rubs” happening, and here they come! It’s a guaranteed drop in blood pressure…and, really, what is better than a dog-smile?”

10. Homemade Skin Care

Alli Phillips

“With ingredients most of us probably already have in our pantry and fridge, I create lotions, scrubs, and occasionally masks, to supplement my skin-care routine. I have a few “must-have” skin-care staples, listed below. And when I have time to treat myself to a full “home-spa-day” I’ll experiment with more “complex” recipes.

Unrefined Organic Coconut Oil
Instead of store-bought moisturizer and body lotion, I use coconut oil (unrefined and organic) on my skin. I apply it daily after I shower/bathe to both body and face, and I also use the excess on my hands as a “leave-in conditioner,” running my fingers through my hair after applying to my face and body. (Also, although I don’t wear make-up very often, I discovered coconut oil is a great natural make-up remover.)

Organic Extra Virgin Olive Oil & Organic Brown Sugar
About once a week I make a body-scrub using EVOO and brown sugar. I don’t follow a recipe, I simply mix the two ingredients together adding more or less of one or the other until I get the consistency/texture I want, depending on the exfoliation intensity needed/desired (coarse for feet, legs, hands, and arms; medium coarseness for torso; light coarseness for neck and face). This scrub is very gentle and leaves the skin feeling amazing.

In a quick online search of “home-made skin-care” you’ll find countless recipes that include nourishing yet simple ingredients like oats, honey, almond milk, peaches, avocado, pumpkin, cucumber, lemon, and even coffee and cocoa(!) to name just a few!”

11. Nutritionist Consultations

Molly Daniels

“I see Applied Clinical Nutritionist Joseph Strickland of Better Body Clinical Nutrition once every 12 weeks. I began seeing Joseph in May 2012 specifically for allergy issues, hives, and constant fatigue, and after the success I’ve had with him, I continue my visits to check in and see how my body is functioning. I currently take 4 different Standard Process supplements that he specifically recommends for my body that I buy from People’s Pharmacy. I can tell a difference when I miss a day or two, and I know how important they are for me to maintain a healthy body.”

12. Nighttime Technology Turnoff

Amy Younkman

“I make sure to turn off the computer at night and crawl into bed with a good read.”

13. Evening Treat

Kathleen Parker

“I always drink a large glass of chocolate milk each evening. It has been proven by studies over and over again–even by our University of Texas — as the number one muscle recovery drink of all time! It tastes SO good and truly helps my muscles recover, and I sleep so well. I love it!”

14. Varied Workouts

Molly Daniels

“I make sure to go to different iGnite workout classes weekly. Yes, I know I work for iGnite, but I feel different when I teach versus when I participate. I am “on” in different ways when I teach than when I take a class. I’m able to step out of my ‘teaching brain’ and simply follow the leader’s instructions. I don’t enjoy working out on my own, and in fact, I don’t do it. I appreciate going to different classes, and I listen to my body when it’s telling me to speed up or slow down.”

15. Self-Guided Yoga

Amy Younkman

“I make sure to schedule a weekly yoga session with and for myself.”

16. Cranberry Water

Molly Daniels

“I always have a pitcher of the iGnite cranberry water in my fridge! I get bored of drinking plain water, and I enjoy this refreshing drink.”

17. Morning Stretching Ritual

Amy Younkman

“Kitchen counter stretching and moving my spine in 6 ways first thing each morning while waiting for my tea to steep helps me continue to feel my best.”

18. A Favorite Eye Cream

Kathleen Parker

“My eye cream Olay Total Effects 7 in 1 Eye Cream: I am addicted to it and put it on three times a day! It has a little glisten to it and it so hydrating. It truly has helped my bags under my eyes go away that I inherited from my sweet Mom — it is awesome stuff, AND is available at the grocery store!”

19. Body Oil

Cary Fyfe

“My go-to for just feeling pretty and well-taken care of is to spray a few drops of my favorite oil — Caudalie Divine Oil — onto my palms, then I rub it behind my ears, under my nose and on my neck. It smells so quietly fresh, and hydrates my skin beautifully. I sometimes rub a little onto the ends of my hair, and, well, it just makes me feel pretty and fresh!”

20. Bike Ride Escape

Amy Younkman

“I go for a bike ride and leave any worries or distractions behind me!”

Although all of these habits are unique to each of us, one common habit we all share (in addition to exercise!) is that all of us rest and recognize that we can’t have one (exercise) without the other (rest)! No one can perform exercise to their fullest ability without adequate rest.

So, go ahead — pick out one or a few of these habits and test drive them in your own wellness routine! We hope they iGnite your body, mind and spirit.

Have some great healthy habits and tricks of your own? Please share them with us by leaving a comment below! We love hearing your feedback and learning from you.

5 STRATEGIES TO TRAIN FEARLESSLY NOW & FOREVER

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iGnite - strength training

Can we keep lean, strong and fit into our golden years? Can we still get a summer-ready body even if we are flashing a senior citizen card someday? The answer is YES!!!
The strategy is UPPING THE ANTE and DOING IT WITH INTENSITY!!

by Kathleen Parker

You can make 70 look like the new 50 and 50 look like the new 30 if you are smart about your lifestyle choices and approach them, particularly exercise, with intensity. Genes play a leading role, but even if you have elevated risk in any category of illnesses/conditions you have a solution: regular strenuous exercise. We may have received a certain genetic package from our parents, but it is not our fate to be governed by it.
Dr. John Ratey writes in his enlightening book SPARK: The Revolutionary New Science of Exercise and the Brain, “If your brain is not actively growing, then it is dying. Exercise is one of the few ways to counter the process of aging because it slows down the natural decline of the stress threshold.” He says intense exercise is the Holy Grail for our bodies and our brains.

INCREASE YOUR INTENSITY!
Here are strategies you can incorporate into your next workout to drive the power of your workout to a higher level. Get more work done. Lift Heavier. Sweat more.

1. INCLUDE ALL FOUR VARIETIES OF EXERCISE IN YOUR TRAINING.
–Aerobic Exercise that increases your aerobic capacity
–Strength Training to build and MAINTAIN muscle
–Balance activities like training on a BOSU to build core strength–strong core AND a sharp nervous system
–Flexibility to remain limber and agile and on your feet well into your later decades

2. FOCUS ON REGULAR STRENGTH TRAINING
–Regular strength training is also cardiovascular training. It offsets the steady decline in muscle mass and metabolic rate that starts in our 30’s. Only progressive strength training, performed at least 3 times per week will help build muscle and brain mass. The weight should be heavy enough to challenge you. You need to feel the burn and be out of breath when done.

3. HIGH INTENSITY INTERVAL TRAINING IS KEY!
–HIIT repeatedly proves it is one of the best ways to challenge you aerobically and muscularly. HIIT works your aerobic and anaerobic systems at the same time, engaging your complete physical self.
By adding even one 30 second sprint into your cardio, human growth hormone peaks and stays that way for several hours afterward. HGH is the surefire, turn back the clock, fat-burning agent produced naturally by the body that ensures a lean and strong body!

4. PUT YOUR MIND INTO THE MUSCLE
–Engage your mind in your training. When you are mentally present for reps or sets, physical payoffs are far greater. In Dr. Norman Doidge’s book The Brain That Changes Itself, he reveals that just thinking about an exercise changes your brain structure as if you were doing the movement. This changes the structure and function of your brain by affecting the neurons at the microscopic level.

5. HEALTHY DIET
—Food is Fuel. Don’t pollute your engine!!

This applies to ALL AGES–even you 20 and 30 somethings! Remember at the young age of 30 we start to lose muscle mass yearly if we don’t do something about it.

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Member Spotlight: Shelly Hohmann

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Point to Ponder: Do you have a plan to make your New Year goals and resolutions stick?

Action Item: To get the most out of your New Year’s resolutions, keep good company, create good habits, visual and believe what you want and make room for silence.

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Point to Ponder: Do you regularly acknowledge what you are grateful for?

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Point to Ponder: What have you had “enough” of? What are you wasting your time and life on? What keeps you running on the treadmill to nowhere and is keeping you from living your life, being fully present and feeling great?

Action Item: Be intentional with the way you spend the remainder of your year by declaring and writing down the ‘enoughs’ in your life on this printable worksheet.

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Point to Ponder: Are you a fearful person?

Action Item: This week, try facing situations with the fearlessness, playfulness and confidence of a child.

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Point to Ponder: Do you ever find yourself living in the past?

Action Item: Remind yourself that your past has been given to your for memory’s sake and to give you wisdom — but not to live in. Look forward only. Appreciate and be present in the now.

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1) Squats / Squat Jumps

2) Push Ups

3) Split Squats

4). Assisted Pull-Ups

5). Step Ups

6) Tricep Dips

7). Superman Low Back Extensions

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1. Prioritize Sleep

2. Prepared Healthy Snacks

3. Regularly Getting in the Water

4. Take Probiotics

5. Planned Date Nights

6. Get Regular Massages

7. Morning Prayer

8. Juicing

9. Calming Pet Time

10. Homemade Skin Care

11. Nutritionist Consultations

12. Nighttime Technology Turnoff

13. Evening Treat

14. Varied Workouts

15. Self-Guided Yoga

16. Cranberry Water

17. Morning Stretching Ritual

18. A Favorite Eye Cream

19. Body Oil

20. Bike Ride Escape

You Might Also Like:

Share this:

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Share this:

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Share this:

Like this:

Point to Ponder:
Do you have a plan to make your New Year goals and resolutions stick?

Action Item:
To get the most out of your New Year’s resolutions, keep good company, create good habits, visual and believe what you want and make room for silence.

Point to Ponder:
Do you regularly acknowledge what you are grateful for?

Point to Ponder:
What have you had “enough” of? What are you wasting your time and life on?
What keeps you running on the treadmill to nowhere and is keeping you from living your life, being fully present and feeling great?

Action Item:
Be intentional with the way you spend the remainder of your year by declaring and writing down the ‘enoughs’ in your life on this printable worksheet.

Point to Ponder:
Are you a fearful person?

Action Item:
This week, try facing situations with the fearlessness, playfulness and confidence of a child.

Point to Ponder:
Do you ever find yourself living in the past?

Action Item:
Remind yourself that your past has been given to your for memory’s sake and to give you wisdom — but not to live in. Look forward only. Appreciate and be present in the now.