All posts by yogaswole

Yoga

Benefits of Yoga!

Yoga is for everyone!

In my opinion, every person, including athletes have the ability to enhance their lives as well as their sport or discipline by adopting a consistent yoga practice. I have experienced yoga’s healing power in a very real way.

For me, yoga is not only about working out, it’s also about a healthy lifestyle. For starters, the practice of yoga allows us all to find stillness in a world consumed with chaos. I love the feeling and effects of yoga. When stepping on your mat you begin to feel immediate changes to your physical body as well as your mental capacity. These changes in turn will lead to long term health and transformation.

Incorporating yoga into your daily routine can be beneficial and healing. Check out some of the awesome benefits of yoga.

Some physical as well as mental benefits of yoga include:

  • Increased flexibility
  • Increased muscle strength and tone
  • Increased energy
  • Better breathing
  • Maintaining a balanced metabolism
  • Boosts immunity
  • Weight reduction
  • Cardiovascular and circulatory health
  • Improved athletic performance
  • Injury prevention
  • Develop more awareness
  • Decreasing stress by creating mental clarity and calmness
  • Promotes positive body image and self esteem
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Yoga

Dream it. Believe it. Achieve it.

openMy yoga journey started about 10 years ago. I have to admit, I was kind of in a dark place at the time and a friend of mine dragged me to my first class. I wasn’t sure what to expect or if it would even help me feel better.  While I liked the class, I was still a little skeptical about yoga, but I decided to give it another try.  After a handful of  times, I started to see and feel the benefits of yoga. I began to recognize ways that yoga was beginning to change my life. It helped me feel better in my body, feel better about myself, be in the moment more, see the world in a brighter light, and appreciate the people and things around me more. Yoga has opened my eyes to so much and ever since then, yoga has been a huge part of my life and a huge part of my daily routine. I am not sure where I would be without it.

I knew I always wanted to teach. I always played school when I was a kid, which eventually led me to going to college and grad school for education. I received my degree in Elementary and Special Education, a masters in Special Education, and a CAGS in Administration.  Becoming a yoga teacher seemed like a natural progression. First, I started to incorporate it into my classroom and was amazed by the results.  I saw first hand the benefits it not only had on me, but on my students as well. I knew yoga was pretty special.  So when I moved to NJ with my husband almost 5 years ago, I finally decided to get my yoga certification so I could share the joys of yoga with others. I wanted to give back to a community that had given me so much. I fell in love with teaching yoga and decided that I’d one day have a studio of my own.

While most people talk about their dreams, I try to go out and grab mine. I have always been a goal setter and a slight over achiever.  I sometimes don’t know when to stop. Once I achieve a goal, I quickly move on to the next one. I try to enjoy every second of this amazing life and never want to miss an opportunity to truly live. I am always trying to push the boundaries and see what I am truly capable of.  I’m not afraid of a little hard work and when people tell me I can’t do something, I will work even harder to prove them wrong.  Now I know that there are cards stacked against me in regards to opening my own business, but I firmly believe that I can and will be successful.  At the end of the day, if I can help people and help better their lives in even the smallest of ways, than I have already succeeded. I look to the future filled with excitement and optimisms for being able to help people and allow them to learn and grow so they too can be and do their best.  I can’t wait for the studio to open come January!

I coming-soonchose the name emPOWER Yoga because I  want people to leave the studio feeling empowered and strong, ready to take on the day with enthusiasm and strength, knowing that they can tackle any obstacle that may get in their way.  We are capable of so much more than what we give ourselves credit for. I hope that when my students step on their mat, they begin to see and understand that. I hope they can cultivate strength and awareness on their mat’s that will transcend off their mats and into their daily lives.   

The studio will offer a variety of vinyasa based classes that are appropriate for all levels.  I am dedicated to spreading the love of yoga to all in a safe, fun, and encouraging way. I will work hard to help my students learn and grow so they can be and do their best.  I hope to get them ready for new experiences that will help them push past their boundaries and open them up to new ideas and challenges, both physically and spiritually. I hope to inspire people to be the best version of themselves and live their best life.

epy-campus-towmTo learn more about the studio and classes, follow us on FB or IG @empoweryoganj or visit our website: empoweryoganj.com.  Stayed tuned for studio updates and special promotions.

Namaste

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OTHER

Breakout of Your Fitness Rut!

Did you used to be a regular at the gym, on the road or on the trails until injuries, work, kids, time or just normal life got in the way? Whatever the reason, we have all been there at one point or another.  When your exercise routine is derailed for a chunk of time, it can be hard to start again, but here are some ways to help get you started again. Continue reading Breakout of Your Fitness Rut! →

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Yoga

Tips for Yoga Teachers

Sometimes as teachers, we get hung up on what we do in our own practices, rather than what the students in our classes need. As a teacher, I think it’s important to read the room and assess your students needs so that you can be mindful about what and how you’re teaching, and the impact it may be having on the class.

I recently went to a class where the teacher stopped the class constantly to show a pose or to point out faults. This really interrupted the flow.   As a teacher, I know that I can sometimes talk a lot and I’ve stopped the class before, mostly to ensure everyone was moving safely, but I think we need to be aware of what we are doing and why we are doing it. I think it’s important to teach with intention and purpose and allow students the time and opportunity to explore their bodies and breathe in their own way through the practice.  

Things to consider when you’re teaching a class:

Don’t forget to look at your students: I hate going to classes where a teacher stays on their mat and practices in the front or when he/she sits in the front and just stares off into space. Be sure you’re walking around and looking at the students during the practice. Make eye contact, smile, check their alignment, or make an adjustment if you need to. Stay in the moment of your teaching. Remember this is about the students, not you.

 Find the talking balance: Sometimes students need cues and sometimes they don’t. Sometimes teachers call cues that are unnecessary because they think they need to talk throughout the class.  Sometimes the cues can be bad enough that the students have no idea what the teacher is asking you to do.  Choose your words wisely, briefly model if you need to, but cue and make adjustments as you go along. This can help enhance a student’s experience in the class.

 Don’t force a student into a pose: Not all bodies are created equal. Ask students if they have injuries before class and let them know ways to modify poses ahead of time if needed, based on their injuries.  Then, during class, look and see what alignment points need to be addressed. First give verbal cues and then a physical adjustment if needed.

 Offer variations to poses:  As you cue various poses, offer students options to either modify or enhance the pose. Every time we step on our mat, we have a different experience. Sometimes we need to take it easy and sometimes we need to amp it up. It’s important to remind students to listen to their bodies.  I always remind my students that I am just a guide so they should: “do what feels good & don’t do what doesn’t feel good.” This I find allows them some freedom to explore and find what poses feel good for them that day.

 Be authentic:  Don’t be something you’re not. Do your best to try to connect with your students, but teach from the heart. Your students will look up to you and the words and wisdoms you share, so be authentic, honest, and most importantly…be you.

 

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Running

My Marathon Playlist

fall-runFall is officially here and with it soon comes the holidays, sweater weather, pumpkin everything, and of course fall marathons. The races we have trained for all summer are finally here and for me at least, I could not be more excited. Running in the fall is one of my favorite things. Cooler temps make for longer runs with more beautiful scenery. I love the cool crisp air and watching the leaves change color.  Fall is my favorite time of year!

nyc bridgeAs I prepare for fall and fall running, I am starting to think about my playlist for the NYC marathon; I can’t believe it will be taking place in just a few short weeks.  I want to be sure I’ve got a cool playlist that will not only carry me through the marathon, but also over fallen leaves and into the new season.

When I think about running songs, I think about throwbacks and new collaborations. I do have a few go to’s that are a must on my playlist, but then I always look to addsomethings new. When finding tunes, I look for music that’s high energy, motivating, songs that I can sing to and that’ll get stuck in my head.

Here are some of the songs I plan on listening to during NYC! What songs do you like running to?

Here are a few of my favorites in no particular order:

Eminem- Lose Yourself

Britney Spears- Work B*tch

Sheppard – Geronimo

Rachel Platten- Fight Song

Survivor- Eye of the Tiger

Calvin Harris – My Way

Bon Jovi- It’s My Life

3 Doors Down- Kryptonite

Sia & Kendrick Lamar – The Greatest

Fitz & The Tantrums – HandClap

Kings of Leon – Waste a Moment

Carly Rae Jepsen – Higher

Sting – I Can’t Stop Thinking About You

Rihanna – SOS

Meghan Trainor – Lips Are Movin

One Direction – Drag Me Down

Elle King – Ex’s & Oh’s

Lady GaGa – Applause (DJ White Shadow Trap Remix)

Blink-182 – All the Small Things

Bruno Mars – Locked Out of Heaven

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Running

Fueling for a Marathon

berlinOn Sunday, September 25, 2016, I ran the Berlin Marathon. While, I was incredibly grateful for the opportunity to be in Berlin and to race, the marathon did not go quite as I had planned. I believe I have poor fueling (both before and during the race) and dehydration to blame.

A marathon alone can be tough. Then add a different time zone, travel, jet lag, warmer than expected temperatures, and a change of diet into the mix and it can be a recipe for disaster.  I am not trying to make excuses for my poor marathon performance (& when I say poor, I mean it was less than what I know I am capable of), but rather trying to understand what went wrong and learn from my mistakes for my next one; which is NYC in just a few short weeks (11/6!!).  I want to be sure I have a solid fuel and hydration plan in place, so what happened in Berlin doesn’t happen to me in NYC.

 calvinTo tell you a little bit of what happened in Berlin: I was feeling strong for the majority of the race and was on track for a sub 4 hour marathon. However, around the last 5k the wheels fell off. I was extremely hot and dehydrated and I knew that I had not properly fueled. I started to enter into the danger zone; I was wobbly, staggering, and my vision became blurry. I wasn’t sure I was going to make it. I even thought about stopping and lying on the side of the road. Then a gentleman by the name of Calvin saved me. He ran up to me and asked me if I was ok. I told him that I might pass out. He took my arm and encouraged me to stop and walk. Calvin helped me to the next water station, got me fluids and stayed with me for the duration of the race; even walking with me for almost 2 miles. I’m not sure I could have finished without him, but I did in 4:11. This man could have quite possibly saved my life.

Fueling and hydrating properly is critical. I am usually very good at hydrating and fueling before and during a race, but it’s important to review your plan, make adjustments as needed and get ready so you can set yourself up for a successful run.  

To make it through a long run or a marathon, what you eat before and during the run is critical. Your meals in the hours before the run will supply your muscles with glycogen and will essentially top off your fuel tank. Glycogen is your body’s most easily accessible form of energy and is needed to get you through those longer miles. So be sure to fuel smart and get your body ready to run. 

When preparing for a marathon, you need to remember that you can’t completely fill your muscles with glycogen from just one meal, so you should start carbo-loading two or three days prior to your race. You’ll want 85-95% of your calories coming from carbs. For a 150 pound runner like myself, that’s 600 grams or 2,400 calories of carbs per day.spaghetti-with-tomato-sauce **This may obviously cause you to add on a few pounds, but don’t worry those will come right  off after the race. Then the day before your race, eat meals high in carbs, but eat dinner early so your body has time to digest.  My pre-race meal is usually pasta with red sauce and bread.  Also, remember to hydrate and drink lots of water, starting three days before the race too.  You should shoot for at least a gallon of water a day.

On the morning of the race, approximately 3 hours before the start of your race, you should eat approximately 150 grams of carbs. You can opt for oatmeal, a bagel, and/or sports drink. I typically have whole wheat bread with PB, a banana, and gatorade.
bloks

During the run, your tank will become depleted, and that’s why it’s necessary to add in fuel as you go. Many experts suggest consuming between 30-60 grams of carbohydrate an hour. I personally aim for about 48 grams of carbs each hour, which is about 1 sleeve of Clif Bloks Energy Chews. I take 2-3 every 3 miles during a race or long run. Your system can only handle so many grams of carbs at once, which is why I take in a few bloks every 3 miles. I also like to chase my bloks with water so they’re easier to swallow and it won’t sit like a rock in my belly.

If you consume well below this target range for carbs, you may get that sensation we call- “hitting the wall”.  You hit “the wall” because your body has run out of glycogen. This causes your body to slow down because it now has to turn fat into energy.  Once you “hit the wall”, it’s difficult, both physically and mentally to recover. This is what I believe happened to me in Berlin. nyc-finishTo avoid this sensation, you’ll want to start adding more fuel in the beginning stages of your run. If you do so, you can ensure that your body is well hydrated and fueled and will allow you to cross the finish line feeling strong.

I’ve got my sights set on NYC!  Here’s to proper fueling and staying hydrated!  #NYCMarathon2016 

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OTHER, Running

Visiting Germany!

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This past week, I was in Germany on vacation. The first portion of my trip, my husband and I stayed in Berlin because I was running the Berlin Marathon and then we ended our trip in Munich at Oktoberfest.  

Going to Germany was not necessarily on my list of places to see in my life, however, having a goal of completing all 6 of the world’s marathon majors brought me there and I am so glad that it did. Germany is a beautiful country with lots of history and unique places to visit. It is definitely worthwhile to see if you have the opportunity.   Continue reading Visiting Germany! →

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OTHER, Running

Avoiding Jet Lag!

logo-2016-header-enThis Thursday, I leave for Berlin. As most of you are aware I will be running the Berlin Marathon on Sunday, September 25, 2016. This will be my 8th marathon overall and my 5th major marathon. I am pumped for the race and my trip!! I will be running on behalf of Autism Speaks and could not be more thrilled to be on this team and helping to support such a great cause. It’s been a long summer of training, so I am glad the day is almost here.

While, I’m super excited about my trip, I am a little concerned about jet lag.  Last April, I flew to London, to run the London Marathon. My family and I left on a Thursday night, arrived Friday morning and the race was Sunday. After arriving, I was pretty much awake from the time I left until the Monday after the race, only having an hour or two of sleep here and there. I was experiencing crazy jet lag. This time, I hope to be better prepared and able to get a good night’s rest before the big race.

Jet lag is a disruption of your sleep/wake cycle. When we travel, we don’t always take into account how the change in time zones will affect our bodies. It can take your body’s internal clock several days to catch up and in the meantime, you’re likely to experience jet lag. Symptoms of jet lag include sleepiness during the day, insomnia at night, poor concentration, irritability, confusion, hunger at inappropriate times of day/night, or lack of appetite.

I have decided to try a few things in  Berlin  to help prevent what occurred to me in London.

So for this week’s blog, I decide to focus on a few ways to avoid or lessen jet lag.

Adjust your internal clock.

If possible, a few days before your departure, try to gradually shift your sleeping and eating times to coincide with those at your destination. Then once you arrive, adopt the local time for your daily routine.

Take an overnight flight.

You’ll have dinner at a normal time and will be much more likely to sleep than on an afternoon flight. Then when you arrive at your destination,  which in my case will be the morning, you can replicate your normal schedule, and it’ll be easier for you to reset your clock.

Avoid caffeine.

For 12 hours before, as well as during, your flight, avoid caffeine. Caffeine makes it difficult for you to fall asleep and it will cause you to wake up more often once you do fall asleep; reducing your amount of total sleep time.

Stay hydrated.

Drink at least 8 ounces of water for every hour you’re in the air—even if you don’t feel thirsty. Plane rides can be dehydrating and this can worsen jet lag. So drink up.

Avoid or limit alcohol when flying.

Cabin air dehydrates passengers and altitude changes can quicken the effects of alcohol (they say one drink in the air is the same as two or three on the ground). A cocktail may relax you, but it’s also likely to dry you out and even worsen symptoms of jet lag.

Try to sleep on the plane.

Travel is extremely tiring and the more rest your body gets en route the more prepared you’ll be to deal with the stresses of jet lag. Maybe consider packing noise canceling headphones and a pillow to help you sleep.

Take melatonin.

Research suggests that the body uses melatonin to set its time clock. Because melatonin seems to control when we go to sleep and when we wake up, a number of scientists advocate to take supplements in order to alleviate jet lag. Taking it before your flight and several days after arrival can ease the transition and reduce jet lag.

Get outside.

After arrival, spend a lot of time out in the sunlight. The sun will help your body reset its natural time clock to coincide with your new surroundings.

Don’t nap or drift off too early.

Unless you arrive at your destination at night, and are close to your normal bedtime, don’t go to sleep as soon as you reach your hotel. Long naps can disrupt your sleep schedule even more and you’ll find yourself wide awake in the middle of the night.

Here’s to NO jet lag and a great race!    

 

AS_12-LIUB-Twitter-Icon**If you’d like to donate to Autism Speaks, please check out my personal fundraising page. No amount is too small and every little bit helps!! Thank you!

http://events.autismspeaks.org/2016berlin/kerimandell

Donations are tax deductible to the fullest extent allowed by law. Autism Speaks 501 (C)(3) Tax Id #: 20-2329938

 

 

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