It's a Sunshine Day!

Today was a gorgeous day in Columbus, Ohio. My kids and I were able to take advantage of the terrific weather and spend some time outdoors on the playground. Because of our schedules today, I wasn't able to get to the gym. However, it was fun to get in some physical activity by playing the playground funnel ball game. It was a wonderful reminder that exercise doesn't have to take place in a gym.

On the playground, this is a fun game to play with your friends. It involves a lot of teamwork and interaction and promotes socialization. I was playing by myself (and with my one and a half year old) so I was running, throwing, and catching. The game helps build hand-eye coordination and is a confidence builder for those kids who are not super talented at basketball (like me!)

Reading Now: My Stroke of Insight

I just finished reading an amazing book recommended to me by my yoga teacher, My Stroke of Insight: A Brain Scientist's Personal Journey by Jill Bolte Taylor, Ph.D. Dr. Taylor is a neuroanatomist who suffered a massive AVM stroke in her late thirties, and this book records her detailed memories of her actual stroke experience, as well as the significant changes in perception that occurred as a result of the stroke.

Because of the stroke, much of Dr. Taylor's left brain was damaged which caused her to rely on her right brain much more heavily. The book discusses the divergent ways in which the right and left hemispheres of the brain allow us to perceive the world, and the different functions that are managed by each side.

Dr. Taylor's mind opened her up to a whole new way of looking at the world. Here were some of the interesting points that stood out to me from her experience:

• "Most important, I had to be willing to try. The try is everything. The try is me saying to my brain, hey, I value this connection and I want it to happen. I may have to try, try and try again with no results for a thousand times before I get even an inkling of a result, but if I don't try, it may never happen." (italics in original, p 94) "For a successful recovery, it was important that we focus on my ability, not my disability." (p. 118) Dr. Taylor found that reaching for small goals and celebrating small achievements and living in the present moment ultimately allowed her to accomplish more difficult tasks and allowed her to see the enormity of her progress, made in tiny increments, over time.

• " ... the experience of Nirvana exists in the consciousness of our right hemisphere, and that at any moment, we can choose to hook into that part of our brain. ... peace is only a thought away, and all we have to do to access it is silence the voice of our dominating left mind." (italics in original, p 111) "To experience peace does not mean that your life is always blissful. It means that you are capable of tapping into a blissful state of mind admidst the normal chaos of a hectic life." (p 159) We can all achieve peace of mind.
  

• We can decide the person who we want to be. We don't have to be angry or irritated or short-tempered or mean. We can release judgment and competition and criticism. We can open ourselves to our more intuitive, expressive, and accepting right mind and embrace compassion instead of negativity. In reconstructing her self and re-learning who she was, Dr. Taylor decided to forgo the competitive side to her personality in favor of a more open demeanor.

• We are constantly making choices about how to respond in any given situation. If a certain episode triggers a knee-jerk response, our system has 90 seconds to let that emotion wash over us. After 90 seconds, we have the ability to release that initial reaction and engage in a more open, empathetic approach. We can learn to observe our body's triggers, responses, emotions and thoughts and choose the way that we want to express ourselves.
  

• When we act positively, we send out positive energy which then attracts positive energy to us. In this way, we can help shape our own world to be more pleasant.

Taylor's book is truly a "yogic" way of looking at life - through her experience, she found herself literally feeling one with the world around her. Viewing her life through her right brain helped her to see everything in a completely new way, and realize that we all have access to seeing the world through those eyes, if we just - in her words - "step to the right".

Thinking about Time

As I get older, from time to time I think about the process of aging. While I am quite happy with my life, I find these thoughts uncomfortable. When I watch the Olympic athletes or see new actors appearing on the scene, I realize that I am older than many of them, despite the fact that I often still feel like a college student.

Luckily, living a healthy lifestyle keeps my body feeling almost as young as my spirit. Although I definitely have some "creaky" joints in the morning, exercise keeps me fit and capable. Running keeps my body moving and active, resistance training strengthens my muscles and bones, and yoga helps me to destress, cope with anxiety and stretch my body.

Exercise has been shown to fight the aging process in numerous ways, including decreasing wrinkles and helping to unclog arteries.

While the physical changes associated with aging are somewhat straightforward, it can be harder to face some of the more esoteric questions. A recent Yoga Journal article asked, "Have you accomplished what you hoped? Can you address your regrets in the time you have left? And what if you can't?"

These are difficult questions. For me, I try to value each day and recognize the moments that I have with the people I love as special. I keep my goals and dreams in my mind, even if they are not immediately attainable, and use them to move my life in a direction that will help me accomplish those desires. In the end, I try to live a life that I can be proud of, and do the best I can.

Today's workout:

65 min. hill interval run (6.78 mi)

30 min. resistance training

60 min. yoga

Learning Flexibility

I was so excited about my plans for this weekend. Several months ago, I booked a weekend at the Kripalu Center for Yoga & Health, a retreat center in the Berkshires in Massachusetts. The weekend program was to be taught by David Swenson, a renowned expert on Ashtanga yoga. I have read David's books and use his primary series DVD to practice at home, and was really looking forward to meeting him and exploring my Ashtanga practice through the workshop.

Unfortunately, when I flew into Washington, DC to connect through to Albany, NY, I found out that my flight was cancelled due to extreme weather conditions in the northeast. Furthermore, when I discussed my flight situation with Kripalu, I discovered that David Swenson's travel plans were also hampered by the weather and he would not be able to make it to the center either.

Wow. What a bummer. My trip, which was to be my one "me" weekend away this year, was completely turned upside down. Not to mention that I was now hundreds of miles from home in Washington, DC.

Usually in these kinds of stressful circumstances, I would get anxious and depressed. However, after discussing my options with my husband, I decided to stay in Washington, DC for the weekend and visit with my sister-in-law, who lives in the District. She was so gracious to ask for a half-day off of work in order to spend time with me.

I ended up having a great weekend with my sister-in-law, eating at wonderful restaurants, shopping in fun little boutiques, exploring the landmarks, and of course, painting the town red at night.

To top it all off, I even found a small yoga studio near my sister-in-law's house, Boundless Yoga, where I was able to practice both Saturday and Sunday mornings. While the classes that I took were not the typical Ashtanga or vinyasa flow classes that I normally take, it was good to take time to slow down and on focus on alignment and form in Iyengar-style hatha yoga classes.

Even though I wasn't able to focus on the flexibility of my body the way that I expected to this weekend, I was able to practice flexibility in my attitude and heart by "going with the flow" and choosing spontaneity over disappointment. The weekend was fun and exciting - not at all what I had planned, but a terrific vacation nonetheless!

Today's workout:

90 min. hatha yoga practice

60 min. walk around DC

Self-Confidence and Body Image

With the recent Oscar nominations for the movie Precious, the breakout actress Gabourey Sidibe has been getting a lot of attention. I watched that movie in the theaters and it was a devastating portrait of a suffering, abused teenager. Gabourey's (Gabby) performance was incredible, especially since this was her first movie role. In real life, Gabby's personality is bubbly and her demeanor poised and confident.

In an interview for New York Magazine, Gabby has stated,“They try to paint the picture that I was this downtrodden, ugly girl who was unpopular in school and in life, and then I got this role and now I’m awesome, but the truth is that I’ve been awesome, and then I got this role.”

In another interview, when asked what she sees in the mirror, Gabby responded:

"Ooh! I see myself! Usually, I'm really happy with what I see when I look at myself. I look into the mirror and I give myself pep talks, and coach myself to make it through the day, which isn't hard to do. I congratulate myself for making it this far in life and for being the person I want to be."

That kind of self-confidence is amazing, and is hopefully the way that all young girls should view themselves. Gabby is a talented actress and has accomplished a lot with this first movie of hers.

While most interviewers completely ignore Gabby's size or tiptoe around the issue, there is no escaping the fact that she is obese. In the movie, the implied message was that her character's obesity was a symptom of the oppressive situation. Several scenes depict Precious frying up unhealthy foods, and the abusive mother uses food as a way of controlling and punishing Precious.

While Gabby's family and personal situation seems to be healthy and normal and completely unlike her character's, her morbid obesity is evidence in itself that she has an unhealthy relationship with food. Her reasons for overeating are unknown. However, while it is wonderful that Gabby loves herself and expresses well-deserved confidence, it does not change the fact that being obese is not healthy. In fact obesity is a risk factor for many diseases and illnesses, including:

• Heart disease
• Stroke
• Type 2 diabetes
• High blood pressure
• Breathing problems
• Arthritis
• Gallbladder disease
• Some kinds of cancer

So, while I wish Gabby the best of luck in her career and life, I also hope that she is able to find the inner strength to address her weight issues and able to make her body as healthy as her attitude.

Today's workout:
90 min. run (10 mi)
50 min yoga

Interesting Experiment

In the past, I have blogged about the yogic concept of aparigraha - a yama that encourages non-grasping, or non-attachment to material things. This week, I discovered a year-long experiment (half-way complete already) by a group of women who have committed to not purchasing any new clothing for an entire year. They have dubbed their project "The Great American Apparel Diet" and track their progress and experience on their blog. They have a large number of folks who have accepted the challenge, with a multitude of reasons, including economic and the desire to have less of an ecological impact on the earth.

I'm definitely trying to buy less, but I'm not sure I am ready to go this far! What about you?

Today's workout:
62 min. Fartlek run (7.29 mi)
30 min. resistance training

Opposing Directions

After doing yoga, I often feel more composed and at ease, even though I usually engage in an active, vigorous practice. Whereas my other exercise regimens (like running or weight lifting) leave me feeling exhausted or invigorated and enthusiastic, but do not bring me the same sense of calm that I receive from yoga.

As I was moving through my poses tonight, I thought about the way yoga asks our bodies to move in opposing directions. In utkatasana (chair pose), the tail bone moves down toward the earth, while the arms are reaching up to the sky. In Virabhadrasana II (warrior II), the front and back legs are moving away from each other, while not moving from where the feet are planted on the mat. And so on. We use our minds to activate our bodies and our muscles to create a tension of opposing forces, while finding our center to balance out these oppositions.

In life, we are constantly doing the same thing - attempting to find balance admist opposing desires and forces pulling us in incompatible directions. In yoga, we use the strength of our abdominal muscles in our core body to balance out the movement in our limbs. In life, we use the core strength of who we are to find our balance. We can use the peace of mind that yoga brings in our daily routines to help us juggle the stress and demands of modern life.

Today's workout:
60 min. elliptical/hill routine (5.9 mi)
20 min. resistance training
60 min. yoga

Yoga Misconceptions

Yoga Alliance, the organization that develops standards for yoga teachers, released results from a survey suggesting that people who don't practice yoga avoid it due to misconceptions about it. Yoga Alliance summarizes these misconceptions as follows:

• People assume that yoga is religion-based. According to their survey, 57% of those who do not currently practice yoga believe that it requires mantras or chanting related to a form of worship.

• Non-practitioners believe that yoga requires flexibility in order to practice. Their poll shows that nearly 3 in 5 Americans who do not practice yoga think that it requires a person to be in at least "decent" shape.
  

• Finally, respondents opine that yoga is not really exercise. Half of men who have never practiced yoga believe it "isn't a workout." In contrast, Yoga Alliance claims that 73% of people who do practice believe it is just as effective as running, swimming or weight lifting.

These assumptions are being made yoga "outsiders" based on their experience of yoga through pop culture, observing their yogi friends or acquaintances, peeking in on classes in their gyms or community centers, or other casual encounters with the practice. Yoga Alliance is trying to reach out to the public to encourage them to try yoga, and arguing that these points are misconstruing the nature of yoga. However, like many stereotypes, these "misconceptions" do have some basis in reality ... they are not completely out of left field, in any case. I would like to examine each of these "misconceptions" individually.

Yoga is Religion-Based

When I first began working out, I avoided yoga because I viewed it as a "new-agey" pursuit. I pictured a bunch of hippies sitting around in lotus position, with flowers in their hair, wearing tie-dye with their eyes closed and chanting "OM". When I finally tried out a class, I surprised by the athleticism involved.

However, as I pursue yoga more deeply, it is quite clear that there definitely is a spiritual aspect to it. Unlike most other athletic pastimes, yoga is accompanied by a set of texts, some of which are considered sacred. In addition, the physical aspect is only one branch of a multi-limbed practice that also involves ethical and moral teachings. One of the texts most yoga teachers study is the Bhagavad Gita, a central text in the Hindu religion that delves into philosophy. Advanced yogis often travel to India and seek out tutelage from a respected guru. Meditation, a spiritual practice, is often linked to yoga.

Some teachers shy away from this aspect of yoga and stick only to the physical asana practice. A few even advertise their classes with "No Om-ing" or "No Chanting". Others will mix in a little spiritual side, maybe by offering an inspiring quote during savasana or asking the participants to chant "om" at the end or beginning of the class. Still other teachers will encourage their students to pursue the philosophical side of yoga more actively and interweave the spiritual teachings with the physical practice.

While yoga itself is not a religion, there definitely can be a spiritual side. However, if this part of yoga is off-putting, it is certainly possible to seek out a practice that focuses on the physical postures.
Flexibility is Required to Practice Yoga

This is another "misconception" that hits close to home. I have always had very tight hamstrings and difficulty doing forward bends. I was quite intimidated by the bendy people I saw in yoga classes.

In truth, many yoga asanas require a great deal of flexibility to reach their full physical expression. However, that does not preclude anyone from practicing yoga. Each yogi approaches their practice from their ability on any given day. Our practice helps us to find our limits and explore the abilities of our bodies. A knowledgeable yoga teacher will offer a variety of modifications with yoga poses so that students of varying levels can complete a pose at their comfort.

Yoga encourages a non-judgmental attitude towards your own body and acceptance of what we are able to accomplish. One of the most reassuring mantras that I received early on in my practice was, "If not today, then tomorrow". When a person first comes to yoga, she may not possess a gumby-like ability to stretch her muscles. However, if we keep up with our practice and have patience with ourselves, our bodies will change and adapt.


Yoga Is Not a Workout

To someone who spends their time sweating it out on the treadmill, it is easy to see how they might peek into a yoga class, see the class lying on their mats with their eyes closed in savasana, and dismiss yoga as a non-athletic activity. Yoga does have its moments of quiet and rest and most teachers value that time as much as the more active periods.

In truth, there are many different styles of yoga, with varying levels of athleticism. For the most part, yoga is not a high impact, high level cardio exercise that is going to burn the same number of calories as running ten miles. Yoga can be a still, restorative practice, or a more intensive, powerful flow of movement. Some styles of yoga crank up the heat, so not only are you moving vigorously, you are sweating like a pig.

I generally practice Ashtanga yoga, or vinyasa flow yoga. In this style, there is definitely a lot of movement. Throughout the practice, I do many, many push-ups. It requires stamina to hold the poses and move through the flow. The practice requires core strength to balance. It is, without a doubt, a workout, but not a workout in the same way that my running is a workout. Yoga can help you lose weight, develop muscle tone, and improve your cardiovascular health.


Yoga, like many things, is a complicated and multi-faceted concept. It has many different permutations, so characterizing yoga in one way is difficult. The "misconceptions" so labeled by Yoga Alliance could definitely be true in some cases, but in many more situations, are not going to describe the type of yoga many people are practicing. If someone takes a yoga class and is turned off by one aspect of it, I would encourage that person to try a different class and/or different style of yoga and see if that is a better match. Ask questions before you take a class to try and meet your expectations.

Personally, I found that my own misconceptions of yoga did not fit with my experience of the practice. However, as my practice of yoga developed, my needs changed and I sought a deeper, fuller understanding of what yoga could offer.

Today's workout:
50 min. run (6.4 mi)
30 min. resistance training
60 min. yoga

Saucha / Purity

Today, in my private session with my yoga teacher, we discussed the concept of the niyama of saucha, or purity. Swami Shraddhananda describes the ways in which we incorporate this niyama into our lives:

Saucha is purity that operates on many levels. We aspire to cleanliness for our bodies by washing ourselves, maintaining clean and orderly homes, eating healthy food and drinking clean water. We aspire to cleanliness in our minds and speech by not polluting our minds or speech with negativity or grasping after emotionally and physically charged obsessions. In other words, we find a balance that gives us a way to feel ourselves as clean and clear. As are the other yamas and niyamas, saucha is a pre-condition for experiencing the fullness of yoga and attaining enlightenment.

In our practice today, we focused on cleansing breaths and using the bandhas to contain our energy within the body.

I found it ironic that this evening, when my husband and I were relaxing in front of the TV, he chose to watch the A&E show "Hoarders". This show focuses on individuals who suffer from compulsive hoarding, which leads to horrendous messes with disastrous consequences - potentially losing their children to foster care, the threat of homelessness from eviction, separation from family members. We have been watching this show for a few months and it has definitely created an impetus for me to create order and cleanliness in our living space. I even hired a professional organizer for a few hours to help me with some perpetually cluttered spaces.

While saucha certainly deals with internal purity of mind and spirit, the cleanliness and purity of our outside spaces matters too. When we feel comfortable and free in our living space, we can have clarity of thought and vision. As the cluttered spaces in my home became open and organized, I felt a weight and anxiety physically leave my body - an opening and release of tension that I had unknowingly been carrying.

This time of new year's resolutions and self-improvement is a great time for reflection on ways that you can incorporate the concept of saucha into your own life.

Today's workout:
35 min. run (4.30 mi)
60 min. private training yoga
60 min. yoga @ home

Fitting in Fitness

I have noticed lately that several of my acquaintances have complained that they don't bother working out at their gyms because the child care is constantly calling them because their children are crying or have a dirty diaper, or need some other kind of additional attention. They say it isn't even worth going to the gym because their workouts are interrupted.

It's true that the child care can be difficult to manage. With three small children (ages 5, 4 and 1 1/2), I have definitely had my own issues with the babysitting services at a number of gyms. However, because fitness is a priority to me, I made sure that I chose a gym with the best child care facility available. The hours are lengthy, the facility is clean, there are age-appropriate toys and play spaces for different ages, and it is well-staffed by competent people. Still, I get called away from my exercise at least once a week to tend to the needs of one of my children. Sometimes, I am able to return to my workout, and at other times, my plan has to be cut short.

Even though this can be frustrating, it is certainly not a reason to give up exercise. Making your physical fitness a part of your daily routine sets an excellent example of healthy lifestyle for your children. The more often you go to the gym, your children will become acclimated to the child care center and less apprehensive about being left while you exercise. They may even make friends, and find fun activities in which to participate.

The truth is, even if your workout is cut short, you at least get some physical activity in. Rather than giving up, make an attempt to go every day for two weeks. It will get a little easier every day. Soon going to the gym will become a part of your and your children's daily life. Don't get discouraged by small setbacks ... keep going!

Today's workout:

45 min. run (5.58 mi)

30 min. resistance training

New Year Resolutions, Cont'd

At the Jewish New Year, I set a few goals for myself. These centered mostly around cultivating a positive attitude and bringing peace to my life and my family. For me, it is definitely important to re-visit these resolutions and so that I can re-align my focus to continue to strive in that direction. Lately, my patience has been sorely tested .... which is the time when it is most important to maintain a level head and clear vision. I am not always (rarely) successful, but reminding myself of my goals always helps to keep me on track.

I thought with the impending calendar new year upon us, I would also set out some fitness-related goals. The cold winter weather has had a negative impact on my motivation, but in past couple of days I have felt re-invigorated. Setting some new challenges will help keep me energized and active.

What I hope to accomplish in 2010:

• Continue a weekly running routine, averaging no less than 30 miles a week.
• Run at least seven 5K races in the summertime, with the goal time being 21:30.
• Continue a daily home yoga practice.
• Develop my hamstring flexibility.
• Introduce some Second Series Ashtanga poses in my yoga practice.

What are your resolutions for 2010?

Today's workout:
75 min. run (8.52 mi)
15 min. resistance training
75 min. primary series yoga

Light One Candle

I haven't been blogging lately ... as it is for many people, it is a busy time in the Zippy household. There are lots of Chanukah parties and family visiting and school activities. The kids love it and it is all lots of fun.

This year, every year, we celebrate freedom and the right to worship as we choose. We celebrate the right to be ourselves and the right to live according to the dictates of our religion and our conscience. We celebrate the right to live in peace with others who make different choices. We celebrate our ability to light our Chanukah menorah on a street filled with Christmas lights. We remember with gratitude those who fought and gave their lives for those freedoms, in ancient and modern times.

Chag Samaech and Happy Holidays to all!

Today's workout:

50 min. run (5.64 mi)

40 min. ballet body class

45 min. yoga

Saved by Julia

Tonight my husband and I watched Julie & Julia, the movie about the Julie Powell, a blogger, who undertook the self-imposed challenge to cook all 524 of Julia Child's recipes from her acclaimed cookbook Mastering the Art of French Cooking in a year's time.

What I found interesting was the Julie Powell character's continuous claim that Julia Child "saved" her, that these acts of cooking and writing "pulled her out of the sea". While this description may be melodramatic, it does point to the need that many of us have to distinguish ourselves in someway and find something to define ourselves by. For Julie, she was able to escape the drudgery of her office job and her feelings of failure as a writer by tackling complicated culinary feats. Not only did she find cooking creative, relaxing and refreshing, it was a way for her to carve a new identity and create meaning in her life.

I think each of us needs something to hold on to, that we feel sets us apart and gives us a sense of who we are. Those of us who spend our lives taking care of others - our children, our parents, our students, our clients - may seek a deeper connection with our own selves. I personally strive to challenge myself with developing my physical fitness, but each of us set our own goals and find our own path. Once we do, it makes life a little bit easier.

Today's workout:
30 min. run (4.0 mi)
25 min. weight lifting
60 min. personal yoga training
60 min. yoga @ home

Don't Worry, You Didn't Blow It

It's nice to be back on the blog again. I like keeping up with the blog because it's my way of checking in with myself, even if no one else reads it. We had a great Thanksgiving with lots of guests and tons of wonderful food.

When I got to the gym this morning, I saw on one of the morning shows a quick teaser for another segment that went something along the lines of "If you blew it over Thanksgiving, here's how to get back into shape." Of course, they run this same story every year, after Thanksgiving and the winter holidays, but something about it made me think today.

Thanksgiving is one day a year. You can't "blow it" over Thanksgiving, even if you make unhealthy food choices or overindulge or are completely inactive all day. Everyday is a new day, and every choice is a new choice. As long as we are still alive, we haven't blown it. We always have another chance to be better, another chance to make a healthy choice, another chance to make it right.

So, there is no need to give up or feel bad about yourself if you ate with abandon over the holiday. I certainly did. The food was delicious and abundant. But that was Thursday, and Friday was a new day. Instead of looking backward with regret, or forward to the holidays with anxiety, just live in your present moment, make healthy choices for yourself for right now and develop a healthy lifestyle one step at a time.

Today's workout:
50 min. run (5.75 mi)
30 min. resistance training
60 min. yoga

Thanksgiving Dinner

My husband and I are hosting Thanksgiving dinner again this year, and there will be over thirty people attending! With such a huge crowd, we have to be strategic in our dinner planning. We love to cook and entertain, so we find this totally fun!

We keep a kosher-style house, so none of the dinner recipes contain any dairy, pork or shellfish. (If the linked recipes indicate a dairy product, modifications will be made.)

Here's our menu for Thanksgiving 2009:

• Turkey, of course! The bird pictured here is the one my husband prepared last year. He was so proud of it (and it was delicious!). He is a huge fan of brining the turkey, which he will do again this year.
• Brisket, prepared by my mother-in-law. She will be using a traditional recipe, but my husband has used Emeril's Passover Brisket recipe in the past with huge success.
• Curried Butternut Squash Soup. I made this last year, too, even though my husband was skeptical ... and everybody loved it! This soup is great because it incorporates harvest-time flavors, is warm and filling and can be prepared in advance (I made ours today). The curry gives it a modern flair.
• Fennel Salad with Toasted Walnuts. I like Rachael Ray's recipes because they are easy and quick to make, and packed with flavor.
• Edamame Succotash. I hate lima beans, so I was totally psyched when I saw this succotash recipe. I predict this will be a beautiful dish with all the colors, and a nice change from some of the traditional vegetable side dishes.
• Brussel Sprouts. We love brussel sprouts, but this can be kind of a tough dish to prepare in our house since most recipes call for some kind of bacon or pancetta. My husband actually bought a deep fryer this year, and is deep frying the brussel sprouts with peanut oil. So there you go.
• Stuffing, a traditional favorite. My husband uses Tyler Florence's version containing chicken andouille sausage and roasted chestnuts.
• Cranberry relish. My husband uses a Tyler Florence recipe for this also, a fresh citrusy version with orange. My mom will be bringing a more traditional cranberry sauce as well.
• Potato, Thyme & Olive Oil Gratin. We were thrilled to find this dairy-free potato gratin recipe in Fine Cooking magazine! It seems a little labor-intensive, but it will be fun to try something new!
• Green beans, brought by our aunt and uncle. They are fantastic cooks, so I am sure the dish will be delicious.
• Desserts - Our cousin will be bringing two pies of her own choosing and I have placed an order for brownies from the fabulous Sugardaddy's.

What's on your menu for Thanksgiving?

Today's workout:

65 min. run (7.65 mi)

20 min. resistance training

Weekend with Zippy

My husband took our girls to the annual Father-Daughter ball hosted by their ballet school on Friday night. They were super-excited to get all dressed up and go to a real ball with their daddy. They ate dinner, danced with their friends, had an official portrait taken together, and stayed up way past their bedtimes.

Saturday, I attempted to go to Lifetime Fitness' "yoga marathon" event. Unfortunately, due to poor planning, the event was cancelled, so I took a Pilates class instead. While I liked the class and see it's similarity to yoga, it just isn't the same. I also took advantage of the event cancellation to get a run in as well.

Today, I attended a three hour workshop at Yoga on High entitled, "The Subtleties of the Primary Series". I expected an analysis and breakdown of some of the key poses or sequences in the primary series, but really, we just went through the series slowly ... we held some of the poses for longer than usual, and he added a few hints and tips for getting into the asanas. I thought it would be a bit more in-depth, but it was still a good practice.

A nice weekend with the family, and even though there was too much restaurant dining, I feel good. This week we will be focusing on healthier meals!

Today's workout:
3 hours yoga

Winter Blahs

Even though the weather lately has been much nicer than usual for this time of year, the colder weather from the past few weeks has created a winter malaise in me. The fact that my daughters keep getting sick hasn't helped anything either!

It seems every winter, my motivation level drops, and I just feel sluggish. I want to curl up with a Slanket on the couch in front of the TV and do nothing (for the record, I do not own a Slanket or any similar product ... just regular blankets). I definitely notice that I eat more food in the winter, not because I am hungry, but it's like some kind of primal urge to develop an extra layer of fat to keep me warm.

When I feel like this, I try to just push through it. I make exercise and yoga a priority and always carve out time in my day for those activities, even if I don't feel like it. A workout that I force myself to do is better than none, and even if my effort is subpar, I still feel better when it is done.

Another way to increase my motivation is with a friend. If you have someone to whom you are accountable, you are less likely to miss a day at the gym, and you will have a more enjoyable experience if it is shared.

I am trying to take advantage of these recent beautiful days, and the kids and I are getting out every afternoon and playing on the swing set. Even when the temperatures do drop back down though, you can still bundle up and get some fresh air and some exercise by taking a brisk walk around the neighborhood. Once you start moving, you are more likely to keep moving!

What do you do to stay motivated and active during the colder winter months?

Today's workout:
50 min. interval run (6.57 mi)
20 min. resistance training
75 min. primary series yoga

Present Moment

Our family is currently struggling with a stressful situation, trying to reconcile past actions and choices with our current state, and figure our where to go in the future.

My thoughts and turmoils are brought to in perspective when I read these words from Thich Nhat Hanh, a Vietnamese Buddhist monk, which were transcribed in a tiny little book, be free where you are, from a talk he gave at the Maryland Correctional Institution.

"To be able to breathe in and out is a miracle ... I am alive. I can breathe in and become aware of my in-breath; I can breathe out and become aware of my out-breath. ... For me, to be alive is a miracle. It is the greatest of all miracles."

"Everyone walks on the Earth, but there are those who walk like slaves, with no freedom at all. They are sucked in by the future or by the past, and they are not capable of dwelling in the here and now, where life is available. If we get caught up in our worries, our despair, our regrets about the past, and our fears of the future in our everyday lives, we are not free people. We are not capable of establishing ourselves in the here and now."

"Life is only available in the here and now. The past is already gone, and the future is yet to come."

Today's workout:
30 min. run (4.06 mi)
45 min. resistance training

Healthy Decisions

The other evening when I was volunteering for Girls on the Run, we talked about healthy decisions. The girls honed in on micro-choices mostly centered around food ("I only ate 2 Oreos instead of 5"; "Today I ate breakfast, but I usually skip breakfast", etc.), whereas the coaches were attempting to get them to focus on a more holistic view of an entire healthy lifestyle. I got to thinking about some healthy decisions that I hope my children will make during their lifetime:

1. I hope they keep a healthy attitude about food. That is, eating lots of fruits and vegetables, small amounts of "junk" food, keeping portion sizes moderate, not obsessing about food, finding enjoyment in selecting and preparing healthy meals.
2. I hope they integrate physical activity into their daily routine. I hope my daughters and son discover a sport or other physical activity in which they can thrive and practice on a regular basis. I want them to challenge their bodies and find joy in athletic expression.
3. I hope they develop deep and abiding friendships. Sharing your ups and downs with friends is an important part of living a healthy life. I hope all of my children find friends with whom they can laugh, play and explore.
4. I hope they find happiness without the abuse of drugs and alcohol. While I know that experimentation is a part of growing up, and I enjoy social drinking myself, I hope that my children will approach these substances sparingly. There are so many horror stories about binge drinking among college students, and the television show "Intervention" highlights the dispair and heartbreak that drugs can bring to a family. I hope that my children can navigate their teen years and early adulthood without falling prey to these temptations.
5. I hope they use wisdom and restraint with sexual expression. At this point in their young lives, I cringe to even think about them reaching this point in their development where I have to deal with these decisions. But as countless news stories are constantly warning us, children are engaging in a variety of dangerous and promiscuous acts at younger and younger ages. I hope that my children can wait until they have some maturity and discretion before embarking on this chapter of their lives.
6. I hope they will stand up for themselves in difficult situations. That's what all of these healthy decisions come down to, right? I hope that my kids have the strength of character so as not to yield under peer pressure and to derive courage and fortitude from the values they have been taught from their family, their school and their synagogue.

Today's workout:
60 min. hill interval elliptical (5.61 mi)
25 min. strength training
75 min. primary series yoga

Workshop Wednesday

Tonight I was able to attend the first of a three-part workshop on integrating the yamas and niyamas (guidelines for ethical living) with Non-Violent Communication. According to the Center for Non-Violent Communication, one of the purposes of this type of interaction is to "create human connections that empower compassionate giving and receiving".

As yogis, we are highly attuned to bodily awareness. Through this communication method, we learn to focus on the physical sensations that accompany our emotions and use these cues to help us identify our feelings.

To adapt our communication styles using Non-Violent Communication, we were given three steps:

1. Observe and identify any feelings.
   
2. Identify what needs we have that may not be being met, giving rise to the feelings identified above.
3. Explore strategies for meeting those needs in a non-judgmental fashion.

We did some role-playing to address one class member's specific situation, a conflict that arose for him at work. Through our discussions, we were able to identify feelings and needs that he had not realized he had experienced, empathize with the feelings and needs that the other participants in his confrontations may have been experiencing, and help him find alternative responses and reactions that he could have used in that situation. It was useful to remember that in a situation, we cannot control the other people involved, we can only control ourselves and our reactions to other people.

Our homework this week is to identify two feelings in ourselves - one where our needs are being met and one where they are not - and then track those feelings, our physical sensations when we experience them, our discourse, our thoughts. The two feelings on which I will focus this week will be: impatience and contentment.

Today's workout:
5.26 mi run w/ strides