Happy Holidays from Carol at Hangar Yoga

Hi everyone! Ready or not the holiday season is here. In this issue, I've written and assembled health, fitness, and yoga information with the holidays in mind to help us enjoy the season with as little stress as possible.

I hope everyone had a nice summer and early fall. We have had some great weather here in Texas. As I mentioned in my last newsletter, I made plans to run "The Half", a half-marathon sponsored by the Dallas Running Club. That event was held 11/2/2008 and yes, I was there. They gave out nice shiny medals when you finished the race. ;-) I finished in 2 hours 10 minutes and I was happy with that. After all, it's 13.1 miles of pounding the pavement!

By the way, the Cowtown Marathon is February 28, 2009. They have a 5K, 10K, Half-Marathon, Full Marathon, and an Ultra-Marathon. Now is a great time to start training. They even have some training programs on their website. I MAY try to go for the Full Marathon. If not, I'll be doing the Half. Don't forget: They have free beer starting at 9:00 AM! If you are lucky enough to look like you might possibly be underage, bring your id.

I'm still teaching yoga classes for L.A. Fitness. In addition to my Monday evening class in Keller, I'm teaching a Monday morning class in Hurst. I'm enjoying the classes and I'm constantly learning from my students. I also occasionally work the front desk at some of the local corporate fitness centers.

I'm taking a short break from yoga trainings. We are starting to do some work in our den and and I'm continuing to work in the yard. Like yoga it's never-ending. Things change (stuff dies) and I adjust (try again or try something different). Living near the bottom of a hill on a sloped lot with tons of trees provides its own challenges.

I gave myself a little brain exercise and took an html class through continuing education at a local university. I enjoyed it and have been having fun playing around with my websites.

I hope you enjoy the articles. I asked a friend of mine to write something this time. I think you'll find her article about yoga enjoyable and informative. In Mark's Corner, Mark takes us through a challenging day practicing yoga followed by rock climbing followed by more yoga. I'm exhausted just thinking about it.

I also hope that through yoga or something else that you can find balance, inner peace, and happiness in whatever you do this season.

Fitness and Health, Fall 2008

You've heard it before but you know it to be true: Keep up with your fitness program and eat healthy this holiday season. Sounds simple, doesn't it? During this time of year, we become very focused on giving and sometimes we forget about the receiving part. We tend to forget about ourselves. But we have to take care of ourselves or we won't be able to take care of others and we certainly won't enjoy the full potential of the season.

Continuing your exercise program is a great way to keep things in balance. Starting an exercise program would also be a nice present for yourself and will jump-start the new year. The first step is to get up and move. Even 10 minutes of aerobic exercise a day is beneficial for healthy adults.

Be Creative and Find Some Positive Energy

Take the stairs as often as possible.

Park your car a long way from the entrance to wherever you are going.

Walk to the convenience store or grocery store for a few items if you can safely do so.

Put on a coat and go to the park. Play with your kids/pets/grand kids/life partner/strangers. ;-)

No time for the gym? Buy some hand weights for the house. Lift weights for 10 - 15 minutes in the morning or evening.

Take a quick walk during breaks or your lunch hour.

Sign-up for a local race, walking or running. If you have not been training for a longer race like a 10K, most of these events have a 5K. Go for it!

Host a party. That's right. I said you can party! You'll be on your feet entertaining and you'll spend less time eating. I can't say whether or not you'll spend less time drinking though!

Smile! That's right. You'll feel better and so will others around you.

Food for Thought

First of all if you still have any Halloween candy left in your house, GET RID OF IT NOW! You can take it to work and spread around the calories allowing others to hopefully enjoy it in moderation. You could also make cookies with it (if you have Snickers, Reese's, M&Ms, etc.) and take them to work or a party. Let me know if you want a recipe. I just did this recently and really liked the result. Or, I hate to admit this, but some of it probably needs to go in the trash. Go ahead. I won't tell!

I know it's party season. We will all probably receive more invitations that we can manage. Here's some survival techniques:

Try to avoid going to every party that's made available to you. Your friends will understand if you can't make it.

Eat a healthy meal before the party. At the party choose only your favorite foods for snacks and don't be afraid to toss something you tried and didn't like. Eating a so-so high fat treat isn't worth the calories.

I've said it before but I'll say it again. Watch the alcohol consumption. That means limiting the number of drinks not watching the bottles or glasses empty themselves. Try not to hang out at the food table!

If dancing is available, just dance. Can't dance? So what? Just get up there and move.

Finally, whatever you do, I hope you have a healthy, happy, and joyful holiday season.

Mark's Corner

Yoga and rock climbing?!?!?! Are you kidding me? Sounds like polar opposites. But after a recent session in Estes Park, Colorado, I've changed my mind. For one, I really didn't think I'd "do" yoga. Sure, I do a few poses to stretch and keep my back healthy, but I mean, yoga is for girls and nut jobs right? Well, I "had" to sign up for the yoga part of the class in order to do the rock climbing.

If you aren't familiar, there are two kinds of rock climbing. First is what I call 'free climbing'. This is the kind of climbing you see the pictures of with (usually) guys hanging by one hand in the middle of nowhere. The other is called 'top roping'. In this kind, someone gets to the top somehow and sets a rope so that the climber is assisted by a spotter (called a belay) on the ground. This is also the kind of climbing you typically see in on 'climbing walls'.

One of the really cool things about rock climbing is the view you can get from the route. Another is the what you get to experience while you are waiting your turn. For our trip, we had a great group of guides. The other great thing about this trip was the support that you got from basically complete strangers. I mean here are 25-30 people who, for the most part, didn't know anyone else in the group. But we had all just gone through a hour and a half to two hour yoga class and were now climbing together and encouraging each other.

The coolest thing that happened to me was the lady I met from New York that was afraid of heights. She climbed (reluctantly) the first, easiest route. I talked a bit to her after that and her attitude was basically, "OK, I did it, I'm done". This route was relatively short (about 40 feet) and kind of enclosed (like climbing up an inside corner). Shortly afterward, I climbed a longer route that overlooked the lake about 500 feet below. I found her and said "you have got to do that one". It is about a 80-90 foot exposed climb up a kind of ridge. Well, she did it and you could hear her say "WOW" probably in Estes Park! This was a fairly common theme. One girl, who had never climbed before went up the fin on her fourth climb of the day! After the climbing was done, we did another 30 minutes or so of yoga right there under the beautiful, Colorado sky.

Now for the weird part. Since I had never done yoga before and only really know ANYTHING from watching and listening to Carol, I had planned on 'hiding out' in the back of the class so that I could 'follow along' with what everyone else was doing. No such luck. I got there just in time to get the very front spot in the room. Oh yeah and the only spot in the room with direct sunlight THE ENTIRE CLASS. I don't care if it is in the 50s or 60s outside, if you're in the sun that long, it gets HOT. Fortunately, I had a towel :-). Oh well. I had a friend tell me one time, when you first start a job, screw up big time (not on purpose). That way, years later, everyone remembers your name, but they don't remember why.

So, yoga and rock climbing? Yoga for guys? Not so weird after all. I have started my own little routine that I hope will increase my flexibility to make climbing easier. One thing that it has helped is that after my twice weekly boot camp workout, I do about half of my normal yoga routine which helps to unload my back. As such, I think I am recovering quicker from these workouts than I did before I started my yoga routine.

What is a yoga practice? by L.A. Wison

L.A. Wilson is a writer, editor, and marketer living in Fort Worth, Texas. She is a dedicated yoga student, practicing Hatha Yoga several times a week in Arlington, Texas.

What is a yoga practice? Is it exercise? Meditation? Just a bunch of stretching? Yoga is whatever you make it to be. It depends on what you bring to your practice and the intention that you set. Just as with any physical exercise, yoga provides far more than just fitness.

To complement means to complete, make whole. With that in mind, yoga is a complement to everything we do. It challenges limits and improves performance in other fitness activities, accelerates weight loss, deepens meditation and heals the body. It brings a sense of calm and purpose to the mind.

Each yoga practice is unique. I have practiced with body builders who swear by the flexibility that only the deep stretching of yoga can provide. Working with weights and yoga have a lot in common—using the breath, correct stance, and discipline. Runners also benefit from the breath work, stamina and flexibility obtained through yoga.

The most inspiring people with whom I have practiced are women who are trying to reclaim their bodies after years of neglect. They are usually the hardest to persuade to take a class and end up being the student who never misses. They think yoga will be easy and are surprised not only by how much effort is required but that they enjoy the work. They are also amazed at how calm they are after their practice and have learned to carry that peace into their daily lives. For these women, the hour on the mat is time dedicated to themselves, a pause in their life of caring for others.

For me, yoga practice is not only exercise but necessary physical therapy to relieve chronic tight muscles caused by a short leg and resultant scoliosis. But what I really enjoy about yoga is the mental exercise it provides. Not only do I learn something about my body during time on the mat, I also see what tricks my mind is up to as I bring my awareness back to the practice and follow my breathing. I always emerge either very calm or energized, depending on the session. Another bonus is that I shed inches faster when I’m actively practicing yoga than when I do only aerobic-type exercises.

Yoga complements life. Learning to connect breath with movement creates more awareness. Taking that off the mat, you will bring more unity to your daily activities and your life.

L.A. Wilson can be reached at lawilson0525@yahoo.com.

Yoga On the Mat - Standing Big Toe

UTTHITA HASTA PADANGUSTHASANA
(Standing Big Toe)

Balancing Big Toe is another one of my favorite poses. I like the mental and physical balance it can provide, something all of us could use this time of the year.

Standing tall in Mountain pose (feet about hip width apart, hands at side), take a few deep breaths to bring your focus towards balance.

Finding a focal point on the floor that isn't moving, start to feel strength in the left leg. Lift up the right leg and tap it out in front. Then continue to lift the leg slowly, reaching for the shin, ankle or big toe joint.

Start by extending the leg to the front straightening the leg as much as possible. If you're feeling stable, try opening the leg out to the side, enjoying an opening in the inner thigh, hamstrings, and hip. The knee can be bent or work towards straightening the leg for more intensity.

Adding more sensation in this pose by opening the left arm and taking your gaze towards the left hand.

Holding the pose and breathing deeply, continue to lift tall from the rib cage and press into the floor from the hips down. If the arm is extended, noticing the arm lengthening from the shoulder to the fingertips.

Hold for 3 - 5 deep breaths. Release by bending the extended leg and bringing it back to the center before releasing the foot to the floor.

Repeat on the other side, taking a moment to refocus.

Yoga off the Mat - Balance

How can yoga help us "off the mat" this time of the year? We know how difficult it is to balance life in general but during the holidays it can be even more challenging. Not only do we have to balance work vs. family and time for ourselves vs. time for others, we have to think about how much money to spend, which parties to go to, how much to eat and drink when we're celebrating, etc. All of these things also involve balancing our energy so we have the endurance to enjoy the holiday season without excess fatigue.

If we are actively practicing yoga, we can focus on control and purpose in our practice. We can do this by thinking about what a pose can teach us, staying focused on each pose using deep breathing, and noticing how some poses can make us feel strong and grounded. As we move from pose to pose, making sure we are doing so with control and with deliberate safe movements, using our energy efficiently.

We can also turn towards meditations focused on balance and stability. Bringing these things into our practice should help us prepare for and endure the busy holiday season.

So what if you are not practicing yoga? If you're interested, now would be a great time to get started. If not, you can still apply some of the yogic principles to make this busy season easier to tolerate:

• creating order and structure (getting organized and following a routine),
• giving thanks and staying positive,
  
• being happy when others succeed,
  
• helping and supporting those in need,
  
• being tolerant,
• taking time for relaxation,
• continuing to learn.

Fall Favorite Recipe: Great for Cooler Days!

This is one of our family favorites.

Simple Green Chile Stew

3/4 lb pork loin or rib meat
1 onion, diced
2 cups water
1 TBP salt or to taste
1 large baking potato, diced
1 clove garlic
1 cup green chiles
1 tsp mexican oregano
1/8 tsp dried cilantro
onion powder to taste
garlic powder to taste

Use spice grinder to grind mexican oregano and cilantro. Set aside. Dice pork into 1/2 thick pieces and brown in hot saucepan. Add onion. Cook until meat is brown and onions are transparent.

For cooking under pressure:
- Add enough water to cover meat.
- Cook under pressure (10 psi) for 10 minutes
- Cool 5 minutes
- Rinse under cold water
- Release pressure
- Add remaining ingredients and simmer to desired tenderness.

To continue cooking without a pressure cooker, add all the remaining ingredients and simmer for 1 to 2 hours. Try not to let the stew come to a hard boil.

Carol's comments:

• I use frozen green chiles, a mixture of hot and mild. I get these at Kroger.
• I use the pressure cooker and then simmer for about 1 hour.
• I heat a little oil in the sauce pan before adding the meat.

Summer 2008

In case you missed it, the Summer 2008 issue is available.