When the seasons change and holiday time arrives, it always seems like a challenge to stay grounded in our body and daily lives.  These times, as always, are a great opportunity to practice vrksasana, the tree pose. To do so, just follow these steps:

• First, stand upright while grounding down equally through your right and left foot.
• Balance both feet. Try to avoid leaning forward, back, left or right
• Engage all the muscles of your left leg.  Feel them wrap around the bones.
• Lift and place your right foot onto the top of your left inner thigh with your toes pointing down.
• Hands move to heart center in prayer and then rise towards the sky.
• Hold this pose for several breathes. Remember trees bend and sway. Enjoy the subtle movements.
• Switch sides and repeat the steps.

Practice this pose in the morning for a few moments or whenever you are feeling a little off center. Most importantly, take time during your busy day to be still and strong.  This pose will help strengthen your legs and keep your mind and body steady.

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Our lives are so busy, the last thing we want to do is spend countless hours on a treadmill, bike or eliptical, not to mention the 30 minutes it takes to drive to the gym and the inevitable wait time when you find out your favorite cardio machine is being used. The chunk of your day that is eaten up by the gym can seem massive and even deter you from actually going at all. Well, I may have a solution that can help you out.  While I can’t shorten your drive to the gym or kick that super fit triathlete off of your favorite machine, I can recommend a way to shorten the amount of time you actually have to spend doing cardio without sacrificing any of the benefits of a longer workout.  The answer is interval training.

Punching in the same old numbers into the machine, can get boring for both the brain and the body. The result is a longer workout with fewer results. If you are looking to cut down on pounds and time in the gym, your best bet is to vary your speed, going back and forth between an uncomfortable rate and a pace at which you can recover. On a treadmill, sprint for 30 seconds and then jog for a minute. On a stationary bike, do a high level of resistance for 1-2 minutes and then do 2-4 minutes at a lower level. These drastic fluctuations allow your heart rate to spike and recover, aiding in calorie burn and performance training. Best of all, you can achieve better results than your regular routine in just half the time.  So next time you hit the gym, mix it up with some interval training.  You ma just find that it gives you a bit more room in your pants and your schedule.

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Low back pain is very common among adults. Commonly caused by overuse or muscle strain, low back pain is the most recurrent cause of job-related disability. While you may think treating this condition would require rest, relaxation and the occasional heating pad, you’d be surprised to learn that the most effective way to speed recovery from low back pain may be exercise.

Gentle strengthening exercises for your stomach, back, and legs may help you reduce pain, speed recovery, prevent re-injury and lessen the risk of disability. Activities such as stretching, swimming, walking, and even yoga are all great ways to start chipping away at your lower back pain. The key, however, is that you don’t let the fear of being in pain scare you away from starting these exercises. You should try to be active as soon as you can after noticing the pain, and should gradually increase your activity level in the following days. Being sedentary when you get low back pain can lead to loss of flexibility, strength and endurance; ultimately, leading to more pain. So the next time your back starts acting up, remember to hit the pool, the yoga mat or the treadmill and start exercising the pain away.

- Natasha Kufa

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Beach Volleyball is a physically grueling sport. Don’t think so? Just try walking in the sand. Now imagine jumping, sprinting, diving, lunging, and squatting on and off as fast as you can for up to 60 minutes in the sand. That is just one match and as a professional, I can play up to five matches in one day. While training has helped me endure these grueling day long sessions, it is equally important to my stamina and performance that I eat right as well.

While I try to eat  lots of foods that are healthy, natural and packed with energy like dried fruits, nuts, oatmeal, salad, and spinach, the frequency of my eating is equally important to my performance. On a day when I am playing in matches or just training, I try to eat every 2 to 3 hours. By eating this often I am able to avoid hunger, stay alert and keep my metabolism rocking and rolling. It is my key to getting through even the most grueling of workouts.  Of course, this practice of eating healthy and natural foods early and often is not just for professionals. It is also a great dietary approach for anyone looking to control cravings, have more energy and maybe even lose some weight. If any of these things match up with what you’re looking to accomplish with your diet, then I recommend you try eating like a pro.

- Angie Akers

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