Wednesday, January 21, 2015

Workout Wednesday & Two Badasses That Inspire ME every day!

Happy Wednesday my loves!!!! I have been having a very nice relaxing morning so far and I’m enjoying every minute of it.

Before I share with you this week’s routine, I want to shout out two chickies that always inspire me. It’s funny because both these ladies actually think I inspire them but it is quite the opposite. Every time they post a photo on instagram, it adds fuel to my fire…sooooo this is for you Kayla and Samantha…thanks for always inspiring me and living the #NoExcuse mentality!!!

purplekeepcalm

If you guys are looking for inspiration…go check out their IG pages and follow their kick ass journeys!

Okay, now to our workout. This week we will focus on legs and core and you will need 1 heavy weight (I am demonstrating with 35kb) and also a lighter one (I am demonstrating with s 20kb)

01/21/15 LEGS AND CORE 2-3 Rounds

1. ALTERNATING FWD LUNGES WITH KETTLEBELL UNDERPASS 8 ES

2. SUITCASE DEADLIFT 12 REPS

3. SAME ON LEFT SIDE

4. SIDE LUNGES WITH CORE TWIST 12 REPS

5. SAME ON RIGHT SIDE

6. WINDMILL 12 REPS

7. SAME ON LEFT SIDE 12 REPS

8. PLANK KNEE CROSS WITH LEG LIFT 12 REPS

9. SAME ON LEFT SIDE

10. MOUNTAIN CLIMBERS 20 REPS ES

 

I demonstrate all the moves below…

        

Namaste …

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Monday, January 19, 2015

Monday Morning Rambles…Happy MLK!

Happy Martin Luther King Day!!! I am having a great Monday so far…I had a kick ass workout; trained a client…and now here spending time with YOU! I have one more client to meet with today and then heading to the movies with my family to see American Sniper.

On today’s MMR, I talk about the latest episode of the Biggest Loser including this quote from Bob Harper…

Bob H

I also talk about the latest week of the Sweat Pink #NoExcuse challenge…this week we are doing:

Monday, 1/19: 30 sec. mountain climbers (any variation)

Tuesday, 1/20: 10 pushups (any variation)

Wednesday, 1/21: Take the stairs, any stairs, and show us where you went!

Thursday, 1/22: 20 lunges, 10 on each side (any variation)

Friday, 1/23: #FREEFriday - choose something to share and tag #NoExcuses

Saturday, 1/24: share a healthy snack or recipe

I was able to complete week 1 and can’t wait to keep going. Are you guys participating? My friend Jess actually was one of last week’s winner! She posted this photo of herself squatting while holding her little ones and won a Flipbelt. Great Job chickie!

image

Have a great day!

Namaste…

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Wednesday, January 14, 2015

Workout Wednesday….Shoulders!

Happy Workout Wednesday!!!! Today's workout is focused on our shoulders and as always it will require minimal equipment so that you can do it at home. Grab a set of Dumbbells, 1 Kettlebell (you can sub with a dumbbell if you don't have one), and also an interval timer which you can download on your phone.

Before I share the workout with you, I just want to let you guys know that you are amazing. If you are reading this; it is because you want to better your life and you should be proud of yourself. It won't always be easy but it will always be worth it. Okay enough mushy stuff ha! 

Alrighty let's set our Interval timers to 10 Moves with 30 seconds of effort and 30 seconds of rest and perform the moves below:

SHOULDERS 10/30/30

1. RUSSIAN SWINGS

2. SQUAT AND OVERHEAD PRESS; RIGHT SIDE

3. SAME ONE LEFT SIDE

4. SUMO SQUAT & UPRIGHT ROW

5. FRONT LATERAL RAISE

6. ALTERNATING FRONT LATERAL RAISES

7. L RAISES

8. BENT OVER REVERSE FLY

9. PUSH PLANKS

10. DOLPHIN PIKE UP

I would recommend that you do 3 rounds of the workout but if you only have time for 2 rounds, that is okay too…just do SOMETHING.

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If you have any questions, please feel free to email me at mari@namastemari.com

Namaste…

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Monday, January 12, 2015

Monday Morning Rambles…#NoExcuses

Happy Monday my loves! Despite it being a miserable rainy day, I am making the most of it. I have so much to share with you guys so let’s get to it!

Today I started the Sweat Pink #NoExcuse challenge and if you haven’t heard about it, it is pretty simple. Every week, you will receive an email from Sweat Pink with a list of daily challenges…I like this this because it keeps it interesting. Today we had to hold a plank for 30 seconds so of course I stepped it up and based my practice around it.

plank

I am really into astrology and was excited when I received an email from Fitness Magazine “Best Workout For Your Zodiac Sign”. I was a little skeptical but it was a dead on for me; I am a Cancer and it said that I should do Yoga! woooooohoooo. It also said that I should be around water which is something that I have always regretted…not knowing how to swim.

Speaking of yoga, have you guys heard about this new yoga mat “SmartMat”? It is an interactive yoga mat that helps you improve your practice.

SmartMat is a portable Yoga Mat which helps to track, improve & perfect yoga practice by learning a user's position and suggesting
incremental improvements through their progression toward a Perfect Pose ™, lThe product allows for users to practice and learn in home,, without having to attend public classes or hiring a private instructor.SmartMat communicates with the user through smartphones & tablets and offers an In-Class Assist & In-Home Private mode to fit & improve the user's lifestyle

Courtesy

If you want to watch me beg, make sure you watch my vlog below where I basically beg the people from Smartmat to send me the product to review haha. At one point, I even mention using “The Secret” to make this happen. Ask: I would love someone from SmartMat to contact me in regards to reviewing the product.  Believe: I trust that someone WILL contact me. Receive: I will receive the mat with gratitude!

I did something pretty scary this weekend. I haven’t been feeling like myself lately in terms of workouts and food and I reached out to my friend, Jess… the universe works in mysterious ways because she has been feeling the same way as well! We decided to help each other out and even sent “before” photos to one another (that takes a lot of trust)

No matter what happens; I have to remember my word for 2015…Flow. I got my new Momentum piece at the perfect time.

Flow

Enjoy!

Namaste…

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Wednesday, January 7, 2015

Workout Wednesday Quickie…

I have to admit, I created 3 different routines to post today but none of them really made me happy ha. Then after yesterday’s brief snow fall; I realized some people sometimes might be stuck at home with zero equipment and might need a quick routine sooooo that is what helped me create this simple workout.

This routine is only 5 moves and will take you 15 minutes! Set your timer for 15 minutes and perform the moves below for AMRAP. I demonstrated all the moves but please note that I do a modified burpee in the video because as you all know, I fractured my ankle and can not perform any explosive movements at the moment.

5 MOVES 15 MINUTES. GO!

1. AIR SQUATS 20 REPS

2. SIDE LUNGES 20 REPS ES

3. PUSHUP WITH SHOULDER TAPS 15 REPS

4. ALTERNATING PLANK TWIST 20 REPS

5. BURPEES 10 REPS

Namaste…

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Monday, January 5, 2015

Monday Morning Rambles…Flow…

Happy 2015 my loves!!!!! I am sitting in Panera Bread waiting for my boyfriend to open up…I need to get sooooo many things today. Thankfully I was given the okay on Friday to resume normal activities (as long as I don’t feel pain) so I can carry my groceries up four flights woohoo! haha.

With a new year comes new goals and for me…a new WORD. Every year, I try to choose a word which will pretty much sum up what I want out of that year. For 2013 my word was Committed and for 2014 it was Focus, which was perfect because I was so focused on my yoga journey.

Even though my word was focus; 2014 showed me to go with the flow more than anything. I came across many obstacles last year and instead of stopping and giving up…I just kept flowing (Why do I have an image of a plastic bag in the wind?).

I want 2015 to be a simple year for lack of a better word. I am not saying that I don’t want to challenge myself in various aspects of my life but I don’t want to have it consume me either. I want to be able to enjoy moments and not worry about paying bills etc. I want to be able to flow with whatever is thrown my way. We can’t control what the universe has in store for us but we do have control of how we react to certain situations…I have learned that everything always seems to workout in the end.

Have you decided on what your word for 2015 will be or do you think this is a completely cookoo concept?

Make it an awesome day!

Namaste…

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Monday, December 29, 2014

MMR: Using the SMART Method to Set Goals and NOT Resolutions….

Hey loves!!!! if you guys have been reading my blog for quite some time, this post might feel redundant but I love sharing these tips when the new year rolls around.

I am not a big fan of resolutions…in fact I hate them. I think the main reason that I dislike resolutions is because they usually sound like a blank statement “I will quit smoking”. I prefer to make goals; when someone makes a goal, they are more inclined to write down a game plan such as “This week I will make the choice not to smoke, instead I will go to the store and buy gum to chew when I get a craving”. We all know by now that a goal without a plan is just a dream so that is where the S.M.A.R.T. Method comes into play:

SPECIFIC: The goals must specifically state what is to be accomplished. They must be easily understood and should not be ambiguous or subject to interpretation. For example, rather than stating you would like to improve your fitness level, set a specific goal to be able to run a mile in 12 minutes.

MEASURABLE: The goals must be measureable so that there is no doubt about whether you achieved them. Measurable goals also allow you to evaluate your progress. Goals can be measured objectively or subjectively (i.e., how you feel and look), or both. For example, you could measure your percent body fat and body weight, but also monitor how your pants fit.

ATTAINABLE: The goals must be attainable—not too difficult or too easy. Easy goals do not motivate, and overly difficult ones may frustrate you and lead to a perception of failure.

RELEVANT: The goals must be relevant or pertinent to your particular interests, needs and abilities. For example, when preparing for a 5K walk, running quarter-mile sprints would not be the best approach.

TIME-BOUND: The goals must be time-bound by specific deadlines for completion. Timelines can be both short-term and long-term and should help you stay focused and on track.

Courtesy of ACE

This year I decided to do 1 month of yoga in January and I used the SMART Method to help me achieve this goal:

Specific: I will do Yoga for 31 days.

Measurable: I will practice every day for 20 minutes.

Attainable: 20 minutes of Yoga is something that I can easily fit into my day.

Relevant: I want to progress and master challenging poses such as crane (which I did).

Time-Bound: I started this in January and took it month by month and here we are, one year later and I am still going strong!

I am a big believer that the SMART method is the way to go when setting goals and I always use it when I sit down with clients. The more specific you are, the better. So what are YOU looking to achieve in 2015?

Have a wonderful New Year!

Namaste…

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