Once is Probably Enough For Me

There is a group of people at the gym where I'm currently working that are very interested in the P90X DVD workout series. This is a series of intense exercise routines designed to provide results in 90 days*. Part of this grouping is something called Yoga X. I set aside the 1 1/2 hours to do this workout recently.

My perspective is that of a Certified Yoga Instructor and I will try my best to follow the non-judgment yogic philosophy as I continue writing this post.

What I Enjoyed:

• It was an intense and challenging workout.
• Most of the poses you would see in a Power Yoga class were part of this workout.
• There was a 10 - 15 minute section of abdominal work that was very well-queued, balanced, and effective.
• The Ashtanga flows were as expected and were sequenced with increasing intensity and complexity.
• The balancing poses were also effective and included one of the rare moments when a bit of yogic philosophy was present in the class ("It's OK to be wobbly...".)
• The stretches in the final section were held for a long time and this felt very good after the intense practice.
  

Opportunities for Improvement:

• In general, this instructor does not use the mirroring style of teaching even though he is facing you. When he says "Step out with your right foot", he steps out with his right foot which causes you to be going the opposite direction than him and his class. This is confusing to many people and this is normally a characteristic of an inexperienced instructor.

• I would have preferred to have a warm-up flow that builds on dynamic movements as part of the class. What was presented at the beginning of class was a few stretches and three quick Sun Salutation flows that were ineffective for me as my muscles were not ready for Sun Salutation. I think the workout expects that you have already warmed-up with some type of cardio activity.

• I would not recommend this yoga session for someone that is new to yoga and new to exercise. There isn't much explanation about how to do the poses and would require someone to continually look at the television during the poses which could cause neck strain. Since the workout is difficult, it might be frustrating for someone new to exercise.
  

• I grew tired of the instructor pointing out the "great bodies" of his students and how "good" they were at doing the poses. This should not be part of a yoga practice. Poses are never-ending and expectations of a great body from doing yoga poses should not be encouraged. There was an occasional comment about how everyone has a different level of flexibility, though.
  

• Once we were on the mat in the final 20 minutes of class, the transition between poses was ineffective and almost non-existent. For example, while on our back, we moved to child's pose and then from child's pose back to lying on our back. This was awkward.
  

• After an hour and a half of stressing the physical practice of yoga with very little philosophy and very little focus on breathing, we sat up after Relaxation Pose and did 3 sets of "Oms". This seemed out of place.

This workout is definitely for an experienced practitioner in good physical condition who is not expecting much beyond a physical challenge.

*This a claim published on their website.

Lemony Launch into Spring Recipe

I made these yummy lemon cookies over the weekend. The recipe is based on the recipe in the King Arthur Flour Cookie Companion cookbook. I hope you will enjoy them.

Lemon Coolers

3/4 cup butter
4 ounces cream cheese
1/4 teaspoon salt
1/2 teaspoon baking powder
1 1/2 tablespoons lemon rind/zest or
1 teaspoon lemon rind/zest and 1/2 teaspoon lemon flavoring
1/2 cup confectioners' sugar
1/2 cup granulated sugar
2 cups unbleached all-purpose flour

In a medium-sized mixing bowl, beat together the butter, cream cheese, salt, baking powder, lemon zest and lemon oil. When the mixture is creamy, add the sugars, a bit at a time, beating until fluffy. Finally, mix in the flour. Cover the bowl and refrigerate for 30 minutes.

Preheat the oven to 375 degrees. Line two baking sheets with parchment paper.

Scoop out a tablespoon of dough for each cookie and roll into a ball. Place the balls on the baking sheets about 2 inches apart. Flatten each cookie to about 1/4 inch thickness using the bottom of a glass dipped in confectioners' sugar.

Bake the cookies 1o to 12 minutes, until they are very lightly browned on the bottom and edges.

Remove and cool on a wire rack.

Carol's notes:

• I use the lemon zest and lemon flavoring. I made my last batch without lemon zest and they were wonderful.
• I use 1/2 cup unsalted butter and 1/4 cup salted butter to make the 3/4 cup butter.
• When I see just a tiny bit of browning on the edges, I take the cookies out. In my convection oven, that was at about 6 - 7 minutes.
  

Go to Maui, Pass on the Expensive Meals, and Collect the Benefits of a Healthy Vacation

I can see your jaw dropping now. How does one save money in Maui much less eat healthy?

It's true that in general, food is not cheap anywhere in Hawaii. It is possible, though, to find good, healthy food and keep to a budget.

Here are some suggestions:

Order from the Bar Menu or Order Appetizers - Most resorts have a pool bar or a smaller restaurant that will have a bar menu. The offerings are usually $10 - $14 dollars and most have several fish offerings, along with the typical fried whatever. In the Ka'anapali area, LeiLani's Beachside Grill has a wonderful fish sandwich dressed with spinach and a light dressing. The fish is fresh (Ahi Tuna or whatever is available) and very tasty. Their fish tacos are also good and can be considered reasonably healthy as they are grilled, not fried.

Another option is the Beachwalk Market and Pantry at the Ka'anapali Marriott. They have your typical pre-packaged sandwiches and salads in the coolers but they also have sushi, banana and other fruit-based breads, and a grill for a few made-to-order selections. Breakfast options are grilled items such as eggs and bacon or toast, bagels, yogurt parfaits and a few baked goods.

If these is no bar menu, the appetizer menu usually offers some good choices for a light meal for lunch or dinner.

Buy fresh food and prepare your own meals. Local markets or natural food stores are good choices for local items and may have some of your favorites from home. Try some of the local favorites such as pineapple, apple bananas (a smaller, less sweet version of a banana), starfruit, mangoes, papaya, and many others that are grown on the island. The Beachwalk Marketplace mentioned above turned out to be a good option for us on our latest trip.

Many hotel rooms or condos at least offer a toaster and a microwave. If possible, buy food for breakfast in your hotel room. When my husband and I travel together, breakfast is usually the hardest meal to arrange and I get frustrated spending money in restaurants just for breakfast.

Here's something that I've put together on past trips to get a reasonably healthy breakfast:

• Whole-Wheat English Muffins
• Low-fat cheese or soy cheese
• Trans-fat free buttery spread for taste
• Eggs (if you have a stove to cook them)

Occasionally, I'll buy some instant oatmeal packets and make them in the microwave or using the hot water from the coffee pot. I'll add a handful of walnuts for some protein and fat.


Avoid eating at a full-service restaurant for every meal. Try a place that offers counter service. The prices are usually lower and you don't have to tip (although a tip jar is usually available).

I grew up in Texas and I love the many varieties of "Mexican" food: Tex-Mex, Northern New Mexico Green and Red Chile dishes to more authentic dishes from Mexico. I've learned that Hawaii is not the place to find good Mexican food. That's not surprising but I keep trying. The exception is Maui. There are several places on the island that are counter service and have extensive menus ranging from traditional enchiladas to burritos to fish tacos. You won't find these items drowning in cheese like some of the Tex-Mex selections served in Texas but consider this one of the health benefits! Some of our favorites are listed in the Our Favorite Eateries section below.

If you're going to splurge, try one of the breakfast buffets. You won't leave hungry. Watch the carbohydrates and don't skimp on the protein. Look for island specialties like macadamia nuts (for your pancakes) and fresh guava juice. If you make it a brunch and you balanced your meal, you should have enough energy to last until dinner. Try for a light dinner to balance the heavy breakfast.

Move it or lose it: I'm sure all of us enjoy eating good food and sampling some of the local fare but to stay healthy, our bodies crave movement. It's very easy to be active on Maui. Besides the obvious beach activities such as swimming, snorkeling, body surfing, boogie boarding etc., there are numerous other activities to keep you from getting bored:

• There are some wonderful hikes throughout the island, from the top of Haleakala at over 9000 feet to rainforest hikes that start at sea level.
• Many of the resort areas have walking paths that are well used by travelers of all ages.
• A variety of golf courses are available at all levels of play.

I've just barely touched on the activities that are available. Check out some of the guidebooks for more information.

Don't forget to stay hydrated: Trust me. It's easy to forget this part. There is usually a nice breeze that will keep you comfortable and hide that your body is sweating and losing fluids from the higher temperatures and humidity. Yes, it's OK if you want to have a soft drink (make it diet if you can) but water or tea are better at giving your body what it needs so lean towards those choices when possible.

Bottom line: To get the most out of your trip and to avoid those few extra pounds or an energy drain, do your research and then come up with a plan for what you want to do each day. Identify food options that match your activity level and your location (so you're not driving in circles). Make time for the trip to the local markets to buy fresh food.

Finally, don't make healthy eating into something stressful for you. Don't feel bad about a few splurges while on vacation. After all, it is a vacation and you are supposed to be having fun, right? A high-calorie meal or two won't derail your health and fitness plan.

If you can, plan your trip for late February or March during the peak of the humpback whale season. They are amazing creatures and Maui is one of the best places to watch them dance and play in the water.

Our favorite eateries. All offer reasonable priced items except for Roy's which is a full-service, upscale restaurant (expensive but worth it):

(B - Breakfast, L - Lunch, D - Dinner)

Beachwalk Market and Pantry (West Maui, Ka'anapali)
100 Nohea Kai Dr. 808-667-1200
Sandwiches, salads, baked goods, grill (B,L,D)

Leilani's Beachside Grill (West Maui, Ka'anapali)
2435 Ka'anapali Pkwy. 808-6614495, http://www.leilanis.com/

Roy's Kahana Bar & Grill (West Maui)
4405 Honoapiilani Hwy. 808-669-6999, http://www.roysrestaurant.com/
Fish, Steak, Pasta with an Asian/Island flair (L,D)

Cilantro (West Maui, Lahaina)
170 Papalaua Ave 808-667-5444, http://www.cilantrogrill.com/
Counter-service Mexican food, extensive menu, vegetarian options (L,D)

Maui Taco (Multiple locations), http://www.mauitacos.com/
Kihei: 2411 S. Kihei Rd. 808-879-5005
Kahalui: Q. Ka'ahumanu Ct. 808-871-7726
Napili: 5095 Napilihau St. 808-665-0222
Lahaina: 840 Wainee St. 808-661-8883
Counter-service Mexican burritos and tacos, including fish tacos (L,D)

Las Piñates (Kahului)
395 Dairy Rd. 808-877-8707
Counter-service Mexican food, extensive menu, (L,D)

How to Stay Warm on a Cold Dreary Day

Well Christmas is almost here. I hope your holiday season is going well.

Lately I've felt that I've fallen into cycle of disengagement and my personal yoga practice has taken a back seat. Another way to put this is that I "fall asleep in periods of non-crises". This doesn't mean that there aren't problems to deal with on a daily basis or that I don't have any problems. Everybody has something. This means that I'm not operating in crises mode with the adrenalin that goes with it and it's easy for me to fall into a rut.

So what do I usually do to get myself out of this mode? I try something new. I've wanted to try hot yoga for some time now. A close friend of mine tried it and it was intense and invigorating and she is ready to go back for more. My students often ask me about hot yoga. Some have tried it and some have not. Those that have tried it have done the Bikram style with temperatures near 100 degrees and a specific set of poses held for a specific length of time. Each class is the same.

I'm not interested in that but there are other options out there. The class I tried last week was 90 minutes at 98.6 degrees and 60% humidity. It was through Sunstone Yoga, which is franchised throughout Texas. This was the Fire class. They have other types of classes.

The class wasn't a flow but a series of 34 poses that were held, usually not for very long, but long enough. None of the poses were overly difficult if you've been practicing yoga. For beginners, with the extra stress of the heat, I think it would have been very tough.

Yes, you will sweat and it may be able to fill a bucket. The warm room felt pretty good after awhile although it was claustrophobic at first as the lights were out when I first walked into the room.

During class, the lights were turned up and there was no music. The focus was on form and execution. The instructor encouraged us to drink water. I brought in a water/Gatorade mixture since this is something I've found I need from running long distances.

There were no Sanskrit pronunciations and no philosophy and in my opinion final relaxation was way too short (only about 3 minutes) for a 90 minute class. The instructor left us in final relaxation and walked out. I thought that was weird although she did say to let her know if we had any questions. She was at the front desk when we left. Since there was not another class waiting, you had the option to stay longer if you wanted.

As an instructor I always learn something from taking other classes. Since I'm not new to yoga and although I try not to have expectations, I still find that I have a mind-set about how to do something and may have to "unlearn" something in order to comply with a different style of yoga. With this particular instructor, due to a slight accent, I could not understand what she was saying during most of the class. Also, because of a fan blowing the hot air in the room, I could not hear her once we were on the floor.

These are things I take back to my classes as I try to improve as an instructor.

Every yoga class is different as is every instructor. This style of yoga does not promote the instructors individually and associate them to specific classes. You may have a different instructor every time. This is to encourage you to deal with whatever comes your way in life. It's not always predictable. As with people, some instructors you will like better than others but you still have to deal with people that you don't really like.

Will I go back? Probably.

Will I go to the Fire class every time? No, I want more variety.

But if you're in the area and you're looking for hot yoga, check out their website. You might find something you like.

Coming soon....a review of the Earth class format offered thru Sunstone yoga. According to the brochure and the website, this is closer to a power yoga flow class. The temperature is @90 degrees with @50% humidity.

Have a great Christmas!

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.