Monthly Archives: July 2013

You Are A Lion! And Other Fun Yoga Poses

You Are A Lion and Other Fun Yoga Poses by Taeeun Yoo.

A sweet, Illustrated book that introduces young children to animal-inspired Yoga poses.

Along with the name of the Yoga pose, a small child is shown holding each pose.

Turning the page we see the lions, cats, frogs, dogs, and butterflies, in poses named after them.

“Sit on your knees tongue out!  You are a lion, king of the jungle, roaring so loud, make the woods rumble.”

Hardbound copies are available at Amazon, for $14.92, or borrow one from your local library.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

How To Prevent Hiking Accidents

7 REASONS FOR HIKING ACCIDENTS

  1. Getting lost on the trail, especially under extreme weather conditions.
  2. Unprepared for changes in the weather.
  3. Failure to learn about altered terrain conditions before your hike.
  4. Improper clothing and footwear.
  5. Insufficient food or water.
  6. Hiking under inadvisable weather conditions.
  7. Failure to bring necessary equipment, and equipment for possible emergencies.

RECENT NEWS STORIES

Elizabeth Bervel dies hiking the wave in the Utah-Arizona border.   7/23/13

UCSD professor found dead on San Diego hiking trail.  7/6/13

Hiker dies after falling 12 feet while hiking the Snohomish County trail in Washington.  7/29/13

Hiker and two sons found dead on Missouri hiking trail.  1/14/13

Located in Pasadena, California, Eaton Canyon death toll rises.   8/9/11

Eaton Canyon death toll is five in two years. 5/5/13

HOW TO PREPARE FOR YOUR HIKING TRIP

Be prepared for changes in the weather: a drop in temperature, a sudden rainstorm, or heavy rains blocking out the trail

Be prepared for heat if you’re hiking in the desert.  Forego your trip if you know you can’t tolerate heat for long periods of time.

Be prepared for missing trail signs.  Always bring a map, and a compass to get direction.

Bring lightweight clothing that will keep you warm, and raingear to keep you dry.

Bring reliable flashlights.

RESOURCES FOR HIKERS

Educate yourself before going out on the trail.   Whether it’s a day hike or a longer backpack into the high country, being prepared for your trip keeps your journey uninterrupted and safe.

The U.S. National Park Service, U.S. Department of the Interior

Backpacker Magazine

REI

National Weather Service

The Sierra Club

Appalachian Mountain Club

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Self Myofacial Release Improves Flexibility

WHAT IS SELF MYOFACIAL RELEASE?

You might have never heard of  self myofacial release, (SMR) but maybe you’ve seen white, blue or black foam rollers at your local gym, and wondered what they were.

FOAM ROLLER

White Foam Roller For Deep Tissue Massage

Personal trainers, and physical therapists recommend roam roller SMR to improve flexibility, relieve muscle pain, and avoid injury.

The roller is used to release adhesions in order to restore flexibility.  They’re an easy, inexpensive method of pressure point, deep tissue massage.

Simply place the roller over an adhesion by sitting, or leaning over the roller for 30 to 90 seconds, or less, depending on tolerance.

WHY USE A FOAM ROLLER?

Foam rollers are used to help release trigger points, that inhibit your flexibility potential.  Trigger points are painful spots located in muscle that are caused by trauma.  These inelastic spots are also called adhesions, or knots.

Rollers are a must for athletes, especially runners who need to break down soft tissue adhesions, improve flexibility, and range of motion in hamstrings, IT Band, and calves.

TYPES OF FOAM ROLLERS

BLACK FOAM ROLLERS

Black Foam Rollers For Deep Tissue Massage

Foam rollers come in a variety of sizes and density. Some are softer, while others are more firm.  Length sizes range in inches from 36, 24, 18, and 12.  Most rollers are 6 inches deep.

WHERE TO BUY

Amazon.com has a wide selection of foam rollers, and a handy chart explaining how to buy them.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

20 Motivational Fitness Quotes

“If your dog is fat, you’re not getting enough exercise.” Source Unknown

“Physical fitness is the first requisite of happiness.” Joseph Pilates

“Just do it.” Nike

“When quitting is no longer an option, you’re halfway there”.  Source Unknown

“Those who do not find time for exercise, will have to find time for illness”.  Edward Stanley, Earl of Derby

“If you want to change someone, don’t preach to them.  Set an example, and shut up.”  Jack LaLanne

“The difference between try and triumph, is just a little umph!” – Marvin Phillips

“We do not stop exercising because we grow old.  We grow old because we stop exercising.” Dr. Kenneth Cooper

“When your legs are tired, run with your heart”.  Source Unknown

“A man’s health can be judged by which he takes two at a time: pills or stairs”.  Joan Welch

“Take care of your body.  It’s the only place you have to live.”  Jim Rohn

“Somewhere in the world, someone is training when you are not.  When you race him, he will win.”  Tom Fleming

“The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck.” Source Unknown

“Exercise to live.  Never live to exercise.”  Jack LaLanne

“Happiness lies first of all in health”.   George William Curtis

“If you want to look like a fox, you have to work like a horse, and sweat like a pig.  Source Unknown

“The secret of getting ahead is getting started.”  Mark Twain

“Muscles come and go.  Flab lasts.”  Bill Vaughan

“The first and best victory is to conquer self”.  Plato

“The human body is the best picture of the human soul.”  Ludwig Wittgenstein
Copyright 2013 Irene Pastore and Blue Moon Personal Training

How, When, and Why To Use Yoga Blocks

Yoga Block

Yoga blocks are made from durable, scratch-resistant, lightweight foam, and are shaped like rectangles with rounded edges.

The blocks measure 9″ wide by 6″ high by 4″ deep, and come in multiple colors, with prices ranging from $9.00 to $12.00.

Five Reasons You Need To Use Yoga Blocks

  1. Prevents struggling, and makes your practice more enjoyable.
  2. Safely supports and modifies poses.
  3. Brings the floor closer to you.
  4. Provides stability, and extra height.
  5. Braces your weight, and keeps you balanced.

Who Benefits From Using Blocks?

Triangle Pose with block.

  • Seniors
  • Beginners
  • Pregnant Women
  • Runners
  • Anyone with tight muscles, or injuries.

How To Use Yoga Blocks 

  • Under your hand in Trikonasa (Triangle Pose), and in Arda Chandrasana (Half Moon Pose).
  • Under your feet or low back in Setu Bandasana Sarvangasana (Bridge Pose).
  • Sitting on a block in Gomukhasana (Cow Face Pose), and Virasana (Hero Pose).
  • Under your head when there is excessive arching of your neck in supine poses, as in Ananda Balasana (Happy Baby Pose).

When To Use A Yoga Block

  • Can’t reach the mat in Uttanasana (Standing Forward Bend)?  You need a block under each hand.
  • Using your fingertips instead of the palms of your hands?  Use a block under your hand.
  • Is your front knee bending in Parivritta Trikonasana (Revolved Triangle)? Use a block under your hand.
  • Do your feet hurt in Virasana (Hero Pose)?  Sit on a block.

Where To Buy Yoga Blocks

There are many internet sites where you buy Yoga blocks. Three are listed below.  These companies also sell a full line of Yoga clothing and equipment.

Copyright 2013 Irene Pastore and Blue Moon Personal Training