All you need for this workout is a stack of hardcovers and some yarn or rope to tie them together!
Workout #1: The Book Curl
Workout #2: The Book Up
Workout #3: The Brunch (Book Crunch) - Just like brunch this can be done alone or with a friend!
what do boxes breath
i stand corrected
Camel Pose (Ustrasana)
*before you start, you might want to get your mat, or a towel, to pad your knees and shins in case they hurt from jabbing against the ground!*
1. Start off by kneeling on the ground, with your knees hip width (or two fists) apart. Firm up your butt, and draw in your sitting bones. Lengthen your spine.
2. Start bending backwards, pressing your palms against your lower back for some support. Be careful not to collapse into your lower back. Shine your heart to the sky and keep your chest lifted. Engage your thigh muscles so that your hips stay aligned with your knees. Stay in this position for about 5 to 10 breaths. If this position feels intense for your back, stay here.
3. If your back feels pretty good, deepen your bend by straightening your hands, moving it closer to the back of your knees. Continue to keep your chest lifted, do not collapse into your lower back as you risk injuring your back that way. Drop your head back and continue to keep your breath flowing. Stay in this pose for 5 to 10 breaths. If this pose feels intense for you, stay in this pose.
4. To go into a full camel pose, reach your hands towards your ankles and hold on to your ankles. A few important things to note:
- Do not collapse into your lower back, continue to keep your chest lifted.
- Keep your breath flowing
- Make sure that your hips is stacked on top of your knees. This is important!
Stay here for 10 - 15 breaths, making sure that you keep breathing and do not hold your breath!
- Listen to your body. This is an intense back bend, so if your back feels stiff, do not force the pose. You wouldn’t want to risk injuring your back!
- Keep breathing. Because this is an intense back bend, you may feel nauseous in between the pose. Just keep breathing, and the nausea will pass. If you don’t feel good, ease out of the pose. Always listen to your body!!
- Move into the backbend slowly. Do not rush into it as that might strain your back as well!
- Also be careful not to strain your neck!
- If you are unable to reach for your heels, try to turn your toes under and elevate your heels.
- You can also opt to have some blocks beside you to hold on to.
- Strengthens back muscle
- Improves posture
- Stretches the entire front of the body
- Opens up the hips and chest
- Loosens up the vertebrae
I want to exercise, BUT I can’t afford a gym membership.
I want to exercise, SO I’ll come up with a list of free and low-cost workout options like:
- SparkPeople’s free workout videos
- SparkPeople’s at-home workout ideas
- Walking, running or biking outside
I want to run, BUT it’s too [cold, rainy, hot, snowy, windy] outside.
I want to run, SO I’ll plan my runs around the days and times with the best weather, and invest in a few pieces of running gear that make running more comfortable. If all else fails, I’ll come up with an alternative workout I can do indoors, whether running on the treadmill or something else.
I want to work out, BUT I have [bad knees, a bad back, an injury, chronic pain].
I want to work out, SO I’ll make an appointment with my doctor and/or physical therapist to find out exactly what I can do safely and without pain.
I know I should exercise, BUT I don’t know how to get started.
I know I should exercise, SO I’ll do everything in my power to educate myself on what to do and how to get started, beginning with:
- Reading articles in SparkPeople’s Fitness Resource Center
- Asking questions on SparkPeople’s Fitness & Exercise Message Boards
- Joining a fitness challenge at SparkPeople.com
- Signing up for SparkPeople’s Exercise of the Day email
I want to get fit, BUT I just hate exercise!
I want to get fit, SO I will accept that my goal involves exercising. I will do my best to keep trying new workout ideas until I find something that I do enjoy!
I do want to work out, BUT I am just too busy.
I do want to work out, SO I will make it a priority while cutting back on other things that aren’t as important to me. I will find 10-minute chunks of time that I can dedicate to exercise each day.
I want to exercise, BUT I don’t have anyone to watch the kids.
I want to exercise, SO I will find ways to include my kids in my efforts to work my workouts around times that they are napping, at school, occupied and entertained.
I want to eat healthier, BUT it’s too complicated.
I want to eat healthier, SO I will start with one small step at a time, such as:
- Eating more whole grains
- Eating more fruits and veggies
- Looking up nutrition facts before I order from a restaurant
- Measuring my portion sizes
- Tracking my food to learn how to make better choices
I want to eat healthier, BUT I can’t afford it.
I want to eat healthier, SO I will purchase foods that fit within my budget and help my reach my goals, even if it’s only a few things in my cart. I’ll also actively research ways to save money on healthy foods and reallocate money I used to spend on junk foods toward healthier items.
I want to eat better, BUT I hate to cook.
I want to eat better, SO I’ll find ways to do that that involve little to no cooking, including:
- Buying healthy convenience foods to save on prep time
- Choosing frozen or prepared meals that fit into my diet
- Ordering healthy foods from restaurants
- Collecting 15-minute recipe ideas that I can make easily
I want to eat healthier, BUT I hate vegetables.
I want to eat healthier, SO I will focus on eating more of the healthy foods I DO like, and keep trying vegetables in new ways until I find preparation techniques I do like.
I want to eat better, BUT my family won’t eat healthier foods.
I want to eat better, SO I’ll get my family on board by including them in finding and planning meals that meet everyone’s goals.
I want to cook more, BUT I just don’t have time.
I want to cook more, SO I will cut back in other areas (like TV watching) that don’t serve my goal, and collect quick-cooking recipes that I can make with limited time.
I want to lose weight, BUT it’s so overwhelming.
I want to lose weight, SO I’ll take it one step at a time instead of overwhelming myself by changing every habit at once. I will also stop beating myself up for not doing everything perfectly all the time, and start celebrating the good choices I do make each day.
I want to lose weight, BUT I don’t have support from anyone in my life.
I want to lose weight, SO I will remember that I’m doing it for ME and not for others. I will tell at least one person about my goals whom I can trust, and if I can’t find support from friends and family, I will become active in SparkPeople’s Community to make friends and get support from people who have similar goals!
Next time a “but” tries to get in the way of your goals, turn it around like the examples above and you won’t let your excuses win!
Which “but” buster is your favorite? How have you busted one of your own excuses recently?
Thank you for this!
I will never not reblog this. She is seriously so effing strong and graceful.
Made this for my housemate for her birthday. It’s amazing…100% raw, 100% vegan, and 100% sweet as fuck.
Lemon Berry Swirl Cheesecake
1 1/2 cups almonds
2/3 cup raisins
1/4 cup shredded coconut
1 teaspoon pure vanilla
Grind the almonds into a flour in a food processor. (unfortunately our blender wasn’t capable of this so mine were still a bit chunky!!)
Add the raisins and continue grinding until broken down.
Add the coconut and vanilla. Grind again to incorporate.
Add another 1/2 – 1 teaspoon water if needed to keep the mixture held together when pressed in your hand.
Press evenly into the bottom of a 12″ spring form pan.
3 cups cashews
3/4 cup + 2 tablespoons lemon juice
2/3 cup agave or other liquid sweetener (I used golden syrup)
Pinch of salt
Lemon zest (from all juiced lemons)
1 cup melted coconut oil
4 cups mixed berries
Blend all except the oil and berries.
Add half of the oil and blend again until completely smooth.
Transfer 1/2 – 2/3 cup of the mixture to a small bowl.
Add all the berries and other half of the oil back to the mixture in the blender and blend until smooth.
Pour the filling evenly over the crust.
Pour blobs of the lemon cream on top.
Using a chopstick, push each blob down into the berry filling before swirling it into the berry cream on the surface.
Chill in the fridge for at least 8 hours, or overnight.
I chucked some strawberries ontop after it had set :)
Doctor: “Sir, I’m afraid you suffer of hippopotomonst—“
HAHA WHERE DID THEY EVEN COME FROM?!