tag:blogger.com,1999:blog-17212742016917125292024-03-14T02:00:16.770-07:00fiteverydaymomErin Bingmanhttp://www.blogger.com/profile/02446513147480132182noreply@blogger.comBlogger10125tag:blogger.com,1999:blog-1721274201691712529.post-64691083827771220962015-03-25T06:34:00.001-07:002015-03-25T06:34:46.775-07:00Gentle yoga for Scoliosis<p dir="ltr">Yoga for Scoliosis - Gentle Stretching Yoga Pract…: </p>
<p dir="ltr">http://youtu.be/okK60HNO3TE</p>
Erin Bingmanhttp://www.blogger.com/profile/02446513147480132182noreply@blogger.com0tag:blogger.com,1999:blog-1721274201691712529.post-44072436898370214122014-10-10T08:13:00.001-07:002014-10-10T08:13:41.921-07:00Running on EmptyRunning on Empty - My Fit Family
http://www.myfitfamily.com/2013/09/06/running-on-empty/Erin Bingmanhttp://www.blogger.com/profile/02446513147480132182noreply@blogger.com0tag:blogger.com,1999:blog-1721274201691712529.post-18120290566370424962014-09-24T18:06:00.000-07:002018-06-07T08:58:30.484-07:00Somewhere to Grow<!--[if !mso]>
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<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">While practicing yoga, there is always somewhere to grow: to make
a pose more challenging, breathe deeper, to stretch a bit further out of your
comfort zone, and into a place of sweet discomfort. Yoga cultivates gentle
growing pains as it exerts the muscles rarely utilized in other activities. The
growth in your yoga practice can come in various ways. You might be able to
hold a balancing pose much longer than the week before. You might try “Crow
pose”—using your core and triceps to create a new stepping stone for your body.
What is the worst that will happen? That you might fall down?</span><b style="font-family: Arial, Helvetica, sans-serif;"> </b><span style="font-family: "arial" , "helvetica" , sans-serif;">Fall down seven times—back up eight!</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"> <span style="mso-spacerun: yes;"> </span>Now, I am not an expert
yogi—the following tidbits of advice are what I’ve picked up from yoga
instructors and I’m only sharing information that has worked for me to get more
out of standard yoga poses and, I hope, will work for you too! </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-nfFRdVLhKsc/VB_9SWBCMpI/AAAAAAAAABs/ZsgnfmUWIZg/s1600/218px-Yogahands.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" src="https://4.bp.blogspot.com/-nfFRdVLhKsc/VB_9SWBCMpI/AAAAAAAAABs/ZsgnfmUWIZg/s1600/218px-Yogahands.jpg" /></span></a></div>
<div class="MsoNormal">
<span style="font-size: xx-small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"> "Yogahands" by lululemon athletica - SSC Yoga with Eoin Finn. Licensed under Creative Commons Attribution 2.0 via Wikimedia Commons - http://commons.wikimedia.org/wiki/File:Yogahands.jpg#mediaviewer/File:Yogahands.jpg</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: xx-small;"> </span><span style="color: #0b5394;"> </span></span></div>
<h3 style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #0b5394;">Good Old Fashioned Breathing</span><span style="font-size: 11pt; font-weight: normal;"> </span></span></h3>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 11pt; font-weight: normal;"><br /></span></span></div>
<div style="margin-bottom: .0001pt; margin: 0in;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 11pt; font-weight: normal;">Especially in poses like Child’s Pose, filling your lungs slowly, your “Ujjayi”</span><span style="font-size: 11pt;"> </span><span style="font-size: 11pt; font-weight: normal;">(pronounced “Oo-jai”) breath
should fill your body in three parts: belly, chest, lungs. You should feel like
you are filling up with air like a balloon. Then to exhale, your breath will descend
downwards from lungs, chest, into the belly. Think of the balloon deflating. Your
breath in and out may remind you of the ocean. When you are in Child’s pose,
focusing intently on your breathing can help relax your mind and body. </span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt;">In my experience,
those rounds of deep breathing help me to let go of the outside world and to
focus inward on my practice. Yoga is internal, mindful, and it all starts with
one breath. Also, I find if I focus on
breathing and letting that breath go, I can get further into a stretch on the
exhale. Deep “ujjayi” breathing helps me release muscle tension and hopefully
gain more suppleness, grace, and serenity.</span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt;">I am</span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt;">not very “Zen,” so I need to deliberately
focus in order to “chill out” as my husband regularly recommends that I ought
to do;).</span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt;"> </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt;"><br /></span>
<br />
<h3>
<span style="color: #0b5394; font-family: "arial" , "helvetica" , sans-serif;">Chaturanga Dandasana</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></h3>
<div>
<span style="font-family: arial, helvetica, sans-serif;">ften we descend into the Chaturanga, the “yoga push up” pose with
elbows pointed </span><i style="font-family: arial, helvetica, sans-serif;">outward</i><span style="font-family: arial, helvetica, sans-serif;"> in a
traditional chest-driven push up, which relies on our biceps. It’s fairly easy
to gain bicep strength, right? </span><span style="font-family: arial, helvetica, sans-serif;"> </span><span style="font-family: arial, helvetica, sans-serif;">If you
keep your elbows in tight to the body, as though they are glued to your sides,
you’ll quickly realize how the focus shifts to the triceps. More of a challenge?
Yes. Easier? No. Worth it? Let your tank tops be the judge. While coming down
from a yogic push up, stop </span><i style="font-family: arial, helvetica, sans-serif;">prior</i><span style="font-family: arial, helvetica, sans-serif;"> to
reaching the floor, (no belly flop), and then pull </span><i style="font-family: arial, helvetica, sans-serif;">up</i><span style="font-family: arial, helvetica, sans-serif;"> into cobra. So, instead of flopping to the floor, then peeling
ourselves up, we begin that pull up out of the pose </span><i style="font-family: arial, helvetica, sans-serif;">before</i><span style="font-family: arial, helvetica, sans-serif;"> the pelvis descends to the mat.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br /></span>
<br />
<h3>
<span style="color: #0b5394; font-family: "arial" , "helvetica" , sans-serif;"> Downward-Facing Dog</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></h3>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">In a standard pose like downward-facing dog, you can focus on the
whole body: tucking the belly button in towards the spine, lengthening and
strengthening your legs by pedaling with your feet, spreading fingers wide, and
trying to keep the spine a straight line. Recently, I learned that by rotating
my upper arms externally, which an instructor assisted me with, you feel the
position so differently. PopSugar Fitness has some good yoga resources to check
out: <a href="http://www.fitsugar.com/Downward-Facing-Dog-2671016" target="_blank">http://www.fitsugar.com/Downward-Facing-Dog-2671016</a></span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<h3>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="color: #0b5394;"><span style="line-height: 115%;">Savasana</span></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></h3>
<div>
<span style="font-family: arial, helvetica, sans-serif;"> </span><span style="font-family: arial, helvetica, sans-serif;">What about corpse pose, otherwise known as Savasana? You’re
supposed to just lie there, right? How hard can that be? Well, for busy people,
giving yourself the permission to just
be still and let thoughts float away like balloons at the county fair is tough.
It is hard to let go. When I am troubled by concerns during Savasana, I will
take my pointer and middle fingers together to press on the “third eye” (middle
of forehead/between the brows) asking for the divine wisdom to release my
burdens.</span></div>
<br />
<h3>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #0b5394;">Faith and fear can’t co-exist.</span></span></h3>
<div>
<span style="font-family: arial, helvetica, sans-serif;">If you are in a balancing
tree pose and you are afraid of falling, guess what will happen? Timmm-ber. . .
If you have faith that today you can find balance, stretch and wave your lovely
branches, well, aren’t you much more likely to hold that pose longer than
before? Have faith, not fear. In some ways, yoga is multi-tasking at its finest.
I am not overly fond of multi-tasking because I know it will just add to my
absent-mindedness (Hey, where did my purse go? Who hid my keys again?!) but
this is the best form. Here’s why: there is so much to focus on in a “simple”
posture that there is no time for self-consciousness; no room to worry about
error. Yoga pushes me to ditch perfectionism at the door-- along with my
sneakers.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> With yoga, the goals are to improve, stretch, grow, enhance
balance and look within. Don’t we all need more of those goals in our lives? Grab
a little piece of Zen, however possible. You deserve it. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-2vO2QwgCEvU/VB_-2TtrA_I/AAAAAAAAAB4/kGkW2I4aG5I/s1600/109px-Sharon_namaste_Guzman_280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://4.bp.blogspot.com/-2vO2QwgCEvU/VB_-2TtrA_I/AAAAAAAAAB4/kGkW2I4aG5I/s1600/109px-Sharon_namaste_Guzman_280.jpg" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Namaste! </span></div>
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<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><br /></span></div>
Erin Bingmanhttp://www.blogger.com/profile/02446513147480132182noreply@blogger.com0tag:blogger.com,1999:blog-1721274201691712529.post-2216751234583066102014-09-24T09:13:00.001-07:002014-09-24T09:13:15.562-07:00Healthy on the Go<p dir="ltr">Could you use a few ideas for healthy work lunches? Here are some to try! Check out purse-friendly snacks as well: I always throw a box of raisins, an energy bar or bites, or a piece of fresh fruit in my purse for a quick snack.</p>
<p dir="ltr">Healthy Lunch Ideas for Work That Are Anything But Boring </p>
<p dir="ltr">| Fit Bottomed Girls</p>
<p dir="ltr"> <a href="http:// Healthy Lunch Ideas for Work That Are Anything But Boring | Fit Bottomed Girls
http://fitbottomedgirls.com/2014/09/healthy-lunch-ideas-for-work-that-are-anything-but-boring/">http://fitbottomedgirls.com/2014/09/healthy-lunch-ideas-for-work-that-are-anything-but-boring/</a></p>
Erin Bingmanhttp://www.blogger.com/profile/02446513147480132182noreply@blogger.com0tag:blogger.com,1999:blog-1721274201691712529.post-91449884664802354602014-09-13T14:09:00.001-07:002014-09-13T14:09:18.228-07:00Tasty Chocolatey Energy Bites<span style="color: #660000;"><strong> </strong></span><br />
<span style="color: #660000;"><strong> Did Someone Say Chocolate?</strong></span> <br />
<br />
Want a quick, chocolatey bite that will give you some much needed protein and energy? Enjoy these before a workout, after a workout, and maybe just as an after-breakfast snack with your coffee. Don't worry, I won't tell anyone;).<br />
<br />
Try these tasty morsels. Word to the wise: always soak the dates to make them soft. If there are pits, get them out of there! Don't make the mistake I did, forgetting to de-pit a date or two and hearing a sound like I tossed a shot glass into my food processor. Cringe. Soak the dates in warm water for about ten minutes, while you get your other ingredients ready. <br />
<br />
Medjool dates can be pricey so don't be shy about choosing another dried date, chopped or whole, as a substitute. <br />
<br />
Add-ins: I have tried chocolate protein powder in this recipe and I wouldn't recommend it. The protein powder affected the consistency. I would like to try shredded unsweetened coconut, maybe rolling these bite-size balls in the coconut. Semi-sweet chocolate morsels may work as an add-in as well but I have not tried that either. If you try variations on this treat, please share the outcome! <br />
<br />
Prefer bars? You can press the mixture out into a pan and refrigerate, then cut into small bars. See how it goes. I have a link to <span style="color: blue;"><a href="http://thelemonbowl.com/" target="_blank">The Lemon Bowl</a></span>, where I found this great recipe: <br />
<br />
<a href="http://thelemonbowl.com/2014/03/5-ingredient-chocolate-brownie-energy-bites.html">http://thelemonbowl.com/2014/03/5-ingredient-chocolate-brownie-energy-bites.html</a>Erin Bingmanhttp://www.blogger.com/profile/02446513147480132182noreply@blogger.com0tag:blogger.com,1999:blog-1721274201691712529.post-63022892260008303502014-09-11T11:55:00.002-07:002014-09-11T11:55:37.356-07:00 Sometimes we only have a few minutes. This five minute yoga sequence can be done in the morning after you wake up or even in the evening to unwind. <br />
<br />
<a href="http://www.fitsugar.com/Five-Minute-Yoga-Sequence-34770047" target="_blank">Five minute yoga--when you only have a few minutes!</a><br />
<br />
<br />Erin Bingmanhttp://www.blogger.com/profile/02446513147480132182noreply@blogger.com0tag:blogger.com,1999:blog-1721274201691712529.post-15445561136793112972014-09-05T11:47:00.001-07:002014-09-05T11:47:08.498-07:00Fun at home workout<div dir="ltr">
Driveway Chalk Circuit | FitnessRX for Women--</div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
Have fun with your kiddos: as they draw with chalk, you fit in your workout;). </div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
<a href="http://www.fitnessrxwomen.com/training/keep-it-fresh-with-ashley-k/driveway-chalk-circuit/">http://www.fitnessrxwomen.com/training/keep-it-fresh-with-ashley-k/driveway-chalk-circuit/</a></div>
Erin Bingmanhttp://www.blogger.com/profile/02446513147480132182noreply@blogger.com0tag:blogger.com,1999:blog-1721274201691712529.post-59466032757231717012014-09-04T09:17:00.001-07:002014-09-05T11:54:17.756-07:00Busy Mom workout <div dir="ltr">
Looking for an effective workout you can do at home? Try this one out:</div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
<a href="https://www.blogger.com/goog_342623401"><br /></a></div>
<div dir="ltr">
<a href="http://www.fitnessrxwomen.com/fat-loss/fat-burning-workouts/the-busy-mom-workout/">http://www.fitnessrxwomen.com/fat-loss/fat-burning-workouts/the-busy-mom-workout/</a></div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
Also, always remember that you can modify any workout to meet your needs. If jumping rope is too tough on your knees, try an alternate cardio exercise you can do with your bodyweight. Always make your workout work for <i>you</i>. </div>
Erin Bingmanhttp://www.blogger.com/profile/02446513147480132182noreply@blogger.com0tag:blogger.com,1999:blog-1721274201691712529.post-12304111074372431512014-08-21T08:45:00.001-07:002014-08-21T08:49:17.228-07:00Clean Eating Barbeque Sauce for your Late Summer GrillingI'm not a huge fan of barbeque sauce, especially not the kind that is mostly made up of high fructose corn syrup. So, occasionally, I make my own barbeque sauce with varying results. Sometimes my husband tries it and makes a sour lemon face and has to"fix" it with some sweetener. However, this clean eating barbeque sauce was a winner. I doubled the recipe and added a bit more honey and pure maple syrup (NO Aunt Jemima, please). The result was a thick barbeque sauce that pared very well with grilled chicken and my kids enjoyed it, too. By doubling the recipe, you can have extra for another recipe later that week--store it in the fridge or freezer to use at a later date.<br />
<br />
Clean Eating's Best Barbeque Sauce<br />
<br />
<a href="http://cleaneatingonline.com/?s=barbeque+sauce">http://cleaneatingonline.com/?s=barbeque+sauce</a><br />
<br />
<span style="color: red;">Changes</span>: I omitted onion powder and swapped in minced dried onion. I omitted Worcestershire sauce and red pepper flakes. Using red pepper would have caused :( faces at my table; we don't do spicy food too often. Erin Bingmanhttp://www.blogger.com/profile/02446513147480132182noreply@blogger.com0tag:blogger.com,1999:blog-1721274201691712529.post-1966575689328186032014-08-03T05:45:00.001-07:002018-10-23T05:40:41.963-07:00Confidence<!--[if gte mso 9]><xml>
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<br />
<h1>
I have Con-fi-dence in Me. . .</h1>
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Remember Maria from <i style="mso-bidi-font-style: normal;">The Sound Of Music</i> brazenly bouncing
around with her blonde pixie cut, proclaiming she has confidence in sunshine
and in rain? Well, I’ve found confidence in fitness! Beginning with my journey
back into a gym after years spent mothering and wanting to get back in the
swing, but not really knowing how, I began going to ZUMBA classes. From there, I
began to include strength training, and my confidence began to
spiral upward.<span style="mso-spacerun: yes;"> </span></div>
<h1>
Fit, confident woman</h1>
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Today’s modern woman is <i style="mso-bidi-font-style: normal;">expected</i> to be confident. But, don’t we
often struggle with body-confidence? One way to feel more confident is to
experiment with fitness, trying on new challenges and finding the confidence to
keep our heads raised, shoulders back, and “bust out” while rising to the
challenge. And in ZUMBA, which I’ve heard described by a friend who felt like
she was “flopping around like a fool,” confidence is not always easy to come
by. However, insecurity fades as we grow through trial and error.</div>
<h1>
Flopping Around Like a Fool</h1>
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Some people have asked me about my
weight loss and fitness, and I tell them how I started with ZUMBA, breaking a good sweat and loving it.
Then, I would hear replies from others about trying ZUMBA for the first,
possibly only, time: “I just felt so silly,” “I hid in the back of the room,”
“I couldn’t follow along; I just felt like an idiot.” And, of course, “I was basically flopping
around like a fool.” <br />
<br /></div>
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I, too, felt insecure and
self-conscious as I fumbled through the dance steps, twirling occasionally in
the wrong direction as the rest of the class. But, for months, I kept going. I
kept going and advanced to the front of class, checking my steps in the front
or side mirror to ensure I was following correctly, monitoring my form. For the
first five, possibly even ten minutes, I would be plagued by
self-consciousness that limited my movement. Then, I would begin to have fun.
Really have fun. I felt free as my feet moved along, hips swiveling sensuously,
shaking my white girl booty. I didn’t care after a while, who might see me from
outside the door and whether or not I looked silly. So, what if I was flopping
around like a fool? <span style="mso-spacerun: yes;"> </span>And I got a killer workout, as the cardio got my heart pumping, sweat pouring, and legs
strengthening. I grew more aware of my body. I gain <i style="mso-bidi-font-style: normal;">at least</i> a half-teaspoon of grace. I grew to look forward to my own
Friday night fever—it was my night to shake it to the beat, for one hour in an
exercise studio. </div>
<h1>
Post ZUMBA Growing Pains </h1>
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Unfortunately, I had to hang up my ZUMBA sneaks due to neck
pain that would occur hours after I completed my dance workout. My neck and
shoulders were always a sensitive area, and I guess the twisting and jiving in
Zumba were just not good for my body. <span style="mso-spacerun: yes;"> </span>I researched
ZUMBA and neck pain or shoulder/neck pain but there was not much information
out there. I tried stretching before ZUMBA,
stretching after, warming up for longer; yet no modifications seemed to work. I
turned to <u><i>spinning</i></u> instead and have had so much fun with it! I’m still
getting a solid cardio workout that strengthens my legs, yet no neck pain
afterwards. I am glad I started spinning, as it challenges me on a mental and
physical level and I doubt I would have entered that dark Spin studio or gone
back if I hadn’t had my pain in the neck post-ZUMBA aches. <br />
<br /></div>
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The lesson I took from ZUMBA, though, was that <u>in trying
new kinds of fitness, sometimes you will feel awk</u><u>ward or ill at ease</u>. You
won’t always know what you are doing and it may be obvious to on-lookers. However,
when you press on, keep your smile, follow along as best you can, <i style="mso-bidi-font-style: normal;">you</i> <i style="mso-bidi-font-style: normal;">will
grow in confidence</i>. You will find a new comfort zone. But don’t settle
there for too long; keep pushing the walls of your comfort zone. Stretch within
the space and listen to your body. Smile, and remember that you are fit, sexy,
and confident. </div>
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<br /></div>
Erin Bingmanhttp://www.blogger.com/profile/02446513147480132182noreply@blogger.com2