Category Archives: Living All Right

I have started this “Living all Right” blog for anyone interested in rituals, practices, health and nutrition techniques, wellness and fitness “flames” that I have found beneficial (and amazing). Some of these are modified over the years, some over the months, some I switch up and come back to and some I consistently follow. I have learned about these practices through my education, personal research, classes, yoga classes, wellness teachers and many through my close friends and even acquaintances. Some of these close ‘wellness-hungry’ friends will guest blog here! I love conversing with my friends and learning from them and their personal experiences and journeys. Whether it involves nutrition, recipes (simple as I do not pretend to know anything about cooking!) juicing, great farmers markets or restaurants, fitness classes, mindfulness techniques, meditation classes, current affairs, salons, fashion blogs, clothing, retreats, holistic and ayurvedic practices and vitamins, we love to compare what gets our creative and wellness juices flowing. Take everything with a grain of salt. As I teach my students and athletes, some of these practices work for some and others do not work at all. In my wellness and mindfulness journey I have learned to focus more on what works for me, and that there is really not a particular instruction manual that works for every person. Through trial and error and occasionally trying to do exactly what someone else does because it seems to work for them, I have found that I always feel my BEST when I trust MY gut and how the practices work for my particular body and soul.

Enjoy the Journey to your own wellness and mindfulness center.

I began rebounding about 9 years ago and became such a fan that I bought one for my apartment, for my parents home in Colorado, for my then boyfriend (now husband), for my office and for my siblings’ places because I couldn’t miss a morning and felt that everyone could benefit from using one.

Urban Rebounding was invented by JB Berns and years ago I was lucky enough to take a few classes taught by him at Equinox. This is an aerobic and cardio workout without the stress on your joints but I used it not only as a workout but also as my morning meditation or a time to zone out and watch the news. I spend between 20-30 minutes daily (usually in the morning) on the urban rebounder sometimes simply bounding, sometimes a jog and sometimes creating my own workouts. I find not only did it lengthen my legs and tighten by glutes but also increased the stability in my abdominal muscles, made me stand taller and helped with my digestion as well as setting me up for a mindful day.

What is also great about this workout is that you can store it easily under your bed and its quiet enough that you can jump while watching the news or setting your daily intentions while others are sleeping in rooms next to you. (I don’t know if my roommates would have agreed, but they are still my friends so it couldn’t be that bad!)

I also have used it with my clients and athletes as a mindfulness and meditative activity (in the morning, after school before starting homework or at night to decompress) and also as a great hand-eye coordination assister. To help with this (for all sports and also to create a mind-body connection) see steps and activities below.

I often have the athlete or client face a wall and have a tennis ball in their hand.
Begin bouncing (or rebounding as JB Berns calls it) for about 5 minutes
For 100 tosses, toss tennis ball up and down with your dominant hand keeping your eye on the ball
Now, do 100 trying to look ahead (not at the ball)
Switch hands and repeat
Now try switching from one hand to the other for 100 tosses
Now repeat the drills above but do it throwing the ball against the wall

8) Create your own exercises maybe rebounding on one leg doing the same thing. What else can you come up with?

These exercises will not only improve eye-hand coordination but will also increase your focus, mindfulness and ability to block out what is going on around you to be able to focus on the task at hand. I have found that some people are able to find solace in stillness and find that a great way to be meditative but others really need to move. This is a moving meditation that many people LOVE and are so grateful for as they know the benefits of taking time to be quiet and meditative but truly need the movement in their lives! As you probably have read but took me time to understand as I always wanted to do everything “right” meditation is different for everyone. Finding something that works for YOU and that you will stick with is better than doing what works for someone else and dreading it or not getting anything out of it. Give this a try if the stillness aspect has been giving you nightmares.

Benefits of Rebounding:

Pushes muscles to fatigue without putting stress on your joints
Increases blood flow and lymphatic-fluid circulation
Strengthens abdomens
Strengthens and lengthens legs
Helps with weightless
Increases bone density
Decreases celulite
improves posture and balance
Helps with digestion (I love to do it in the morning!)

Remember, you can do this on your own while meditating or setting up daily intentions, you can do it while watching the news, talking on the phone or purchasing a video that can walk you through exercises.

I am a big fan of wearable pre and post workout clothes. If I do a workout in the morning, it is likely that I remain in my workout clothes until late afternoon when I find time to shower or finally get ready for a dinner. Besides the typical Lululemon (which I still love) I have found a few workout gems that I live in. Typically, I stick with the basics: Black or navy.. Occasionally I will throw in grey but I really am a “monotoned fitness dresser.” So, for all those who love color, take these suggestions with a grain of salt!

Here are a few staples and favorite pieces that I can not go without:

Bandier. I LOVE Bandier. I randomly walked into the pop-up store in Union Square last spring (2015) and it was like a little girl in a candy shop. I did not know where to begin! They carry all my favorite lines and I discovered some new options. Bandier has opened stores throughout New York and I believe are opening in other cities.

Monrow: These are incredibly soft sweatpants and t-shirts. These are not your typical legging or a tight fitness pant for an intense workout, but can be used as a pant for a walk with a friend or a casual run or a pilates class. They remind me of the typical college athletic sweatpants with a more hip fit. I also love Monrow tank tops and sweatshirts for a lazy overcast day at the beach, running errands or casual dinner. I also encountered a maternity line which is awesome. Shopbop, Amazon and Bandier also carry it!

Splendid: I love these tank tops (first layer is my favorite) and zip up sweatshirts to go to the beach, over more fitted workout gear or to run around town after a workout. I am also a fan of their beach over ups as they seem a little less “vacation” which works better for me. I also like to throw them on in the summer for a quick coffee or green juice run or to throw them on after a workout and pre shower. Splendid can be found just about everywhere.

Splits59: I love these leggings. They are extremely flattering. I have had less success with their tops and tanks, but for a navy and black legging, this is my go to! I also love their cropped legging and the capri tight depending on which length you prefer, the season and the workout! Bandier also sells this line so you can try it on instead of purchasing online!

Nesh: Recently, when I was at Bandier, I came across this line. It has great cover up jackets that remind me of a lighter, less bulky and shorter version of what Lululemon makes. I love being able to throw these on over a tank top for a workout and to run around town.

Nation LTD: I do not remember how or when I came across this line but now I purchase a majority of it on Amazon. Walking down the street, I have had numerous strangers compliment me on how comfortable the sweatpants and sweatshirts look. I LIVE in these not only for fitness (from boxing to yoga to running) but also as a light layer in the summer over a tank top with cut off shorts. I love the cropped sweatpants and the regular length. I promise these are the best.

One additional line that I love is Koral. You can find it at Bandier and online. They’re so soft and have an amazing fit. I have a navy pair that I live in for anything from yoga to high intensity boxing, Taryn Toomey sweat sessions and runs.

Chlorophyll is a liquid I have been drinking nightly for years. Although the way I do it can leave your mouth a blue-ish green, I find it palatable and the benefits exponential so it doesn’t bother me with my husband, or my old roommate remarks about my blue mouth.

Chlorophyll is a green substance that does not have much of a taste and is a great hea

A shot-a-day

lth supplement. It is found in green leafy vegetables and also green fruits (kiwi, etc..) Some research shows its effective in cancer prevention and weight loss which might be due to its effects on satiety. It has also been proven to help detox the body, help with the removal of germs and the ability stop the growth of new ones. It has also been proven to help with halitosis and who doesn’t want the security of knowing you have healthy breath!! There are a few companies who sell chlorophyll that is Mint flavored but I do not like the taste of those. I prefer this chlorophyll.

I have also found that chlorophyll helps with my digestion. Although my diet is relatively clean (I can always find improvements..) sometimes I need a little help with the elimination. This can happen more often while on a juice cleanse or eating extremely paleo or honestly, sometimes it can happen if you are not consuming enough water, after traveling on an airplane or without explanation. Sometimes instead of wracking my brain with the “how when why” I just concede to a shot or two of chlorophyll at night just to make sure.

There is also research on its ability to help with low iron levels. Instead of reaching for a pill or a more traditional method of increasing levels, I always try to try a more holistic approach (obviously with my doctors approval) and liquid chlorophyll has been a great help. Talk to your doctor about it!

Directions:

At night take a gulp or two before brushing your teeth and heading to bed. I usually take my probiotic with it…

Other options for a less green mouth:

Mix 1-2 tbsp of fresh chlorophyll in a big glass of water before bedtime.

Scrub a dub dub!

Scrub a dub dub! I love body brushing. I have been practicing this technique regularly now for the past 6 months and have become hooked and truly feel a difference in my body. I was introduced to the practice a few years ago and was a bit skeptical and felt that the instructions were a bit too confusing and, as a result, did not really give it a full effort until the last couple of months. What I have found from using my body brush (and, after confirming my results with others online, through conversations with friends and other “wellness” oriented people will hopefully encourage you to give it a whirl. Below are some benefits (most of them confirmed from personal experience) and directions…

Benefits:

Increases blood circulation
Helps with bloating and water retention
Reduces celulite
Makes body smoother and also increases lotion absorption after application
Helps with digestion especially when emphasis is given toward the stomach and side areas as well as your chest
Helps shed dead skin cells and helps with skin rejuvenation and tone
Helps with lymphatic drainage (which, truthfully seems to be such a broad phrase but basically means ridding the body of toxins and waste, mostly described by the benefits above)

Directions:

Practice 3-5x a week before showering

Most research suggests to body scrub first thing in the morning. I usually do it prior to showering which rarely happens in the morning… But, if you do practice in the morning, you will most likely get an energy surge

2) Start at the toes and work your way up the body always leading toward the heart. Many suggest 10-15 “brushes” on each area of the body, others tout to give your body a a 5 minute brush down. It depends for me- I usually go by how my body is feeling.

3) I spend a few extra minutes on areas that are prone to stretch marks. So, back of the legs/under the butt, sides of the thighs, stomach, side abdomen and belly.

4) When working on your belly and armpits, use a circular, clockwise motion (same direction as your digestion) so as to aid in one of the benefits- digestive health!

5) Whala! Now jump in that warm shower (I know, many say you should take a lukewarm shower, but I cant give up my extremely hot shower!) for a well deserved cleaning! **I usually find that when I exfoliate with a light cleanser in the shower, after body brushing, the exfoliating benefits are much more substantial.

AloeCider-Tini

We have all read articles about the benefits of Aloe Vera and Apple Cider Vinegar. From many articles, doctors, friends and blogs that I have read, I have learned, there are not only external benefits but also internal benefits. If you are anything like me, herbs and too many vitamins tend to upset my stomach and make me nauseous. In many cases, I still follow doctor recommendations but to replace many of the herbs and vitamins I prefer to add whole food, juices and tonics to my diet. I feel better and truly believe they contribute to better absorption by my body.

For my body, the main benefits of aloe vera includes the detoxifying effects while aiding digestion (especially when taken on an empty stomach), helping with hair growth and hair health, and supporting the immune system. Also, I have found its extremely helpful for blemishes or cystic acne.

Some additional health benefits of apple cider vinegar for me have to do with its ability to regulate blood sugar levels, calm an upset tummy, help with indigestion (when ingested before a meal. I also believe apple cider vinegar can help aid in weight loss/weight management by suppressing appetite and helping with water retention. I believe it also helps with my energy levels. I enjoy it in the afternoon for an extra pep to my step! And, supposedly it helps with bad breath or after eating garlic and onions. (I don’t think I have a problem with bad breath but this certainly helps give me extra confidence!) A few holistic doctors have also mentioned the benefits apple cider vinegar as a face tonic to help clear up blemishes and cystic acne.

So, considering all these amazing benefits, I like to make an afternoon mixture that I call my afternoon Pick-Me-Up. I like to refer to it as, “Alocider-Tini.” I use cold water, a few ice cubes, 2 tablespoons of apple cider vinegar and 2 tablespoons of aloe vera. If I am in a huge rush, I just “take shots” of them but I prefer to mix it in water. Together, the flavors seem to balance each other out. When I have tried them separately in water, the taste can be a bit bitter and a little hard to get down. But, together I actually really enjoy it. It’s also a great way to get in that additional glass of water. Try mixing it in the morning with enough cold water so it will stay decently chilled and bringing it to work in a Bkr Bottle or Nalgene and before I reach for that afternoon cup of coffee or bag of chips, drink this! I promise you will not be sorry and your body will thank you!

I am a mover. I love tough workouts and sweating and pushing myself so that at the end of the activity I feel “spent.” However, through reading countless articles on fitness, recovery and health, as well as my work on mindfulness and breathing, I have seen how useful less intense, calming exercises can be for body recovery, in addition to exercising the other major component of the body, specifically the mind.

I was introduced to Yin Yoga by a friend and mentor of mine named Magen Banwart. Magen is a health counselor and weight-loss specialist for women and men in New York City. She claims that Yin Yoga is “the key to staying youthful and vibrant.” She was also a coveted teacher of the bar method at Physique 57 and Exhale Spa and now teaches her own method around the City and the Hamptons. People are just attracted to her. She has this captivating aura about her and she just draws you in.

When you take her classes, you are put into somewhat of a trance; she makes you work hard but for some reason you laugh the whole way through. She is a seasoned and transformative teacher.

She introduced me to Yin Yoga and through countless classes I have been sold on the practice and have learned to find benefits in the stillness; it has become a great supplement to my boxing, running, pilates, golf and tennis.

Yin Yoga can be defined as the ‘Yin’ to your ‘Yang’ yoga practice or workout. Others categorize it as yoga for the joints rather than the muscles, focusing on the hips, pelvis, lower spine and connective tissues. Many crave the stillness of the postures and the meditative aspect of holding the poses for extended periods of time. The impact can be felt not only in the body but also the mind.

I now crave yin yoga class. My favorite poses are Open Lizard (great for tight hips) and Snail (my brothers used to hold my legs over my head to torture me so while in this pose I am always drawn back to my childhood memories and I can’t help but smile). I also love the Kidney Meridian Line series that is a great hip, hamstring and spinal sequence. This detoxifies the area (without doing a cleanse) that is located along the kidney meridian lines and opens up (and clear out) the back. Blockages anywhere in the body can create anxiety, depression, stress and more specific body issues such as bloating, digestive issues and pain. Key to all of these poses is deep belly breathing and not taking them so seriously. Just let go and enjoy.

I bring friends who are not used to this type of exercise and they always leave not only feeling limber and rejuvenated but also with a whole new assortment of ‘wellness’ knowledge. During some poses we simply listen to our breathing, but during others, the teacher (or Magen if you are lucky) will discuss goals, resolutions, and many connections between mindfulness and yin yoga. Even during this practice, mindfulness is important. Listening to your body in a non-judgmental way; staying on your mat, or blanket and not judging where your body is, not comparing yourself to your neighbor’s body and being proud of your accomplishments in class can create an inner happiness and contentment that can carry into the rest of your day. If you can practice deep breathing and letting go for the class hour, those lessons transcend into the next activity for the day. Sometimes the hardest part is just being and letting go of the stigma that to workout you need to be huffing and puffing. That is when you see the biggest transformations.

A healthy Outside starts from the Inside –Robert Urich

Oil Pulling: Kate is a close friend with whom I love to share, compare and research new health and holistic treatments. Kate introduced me to to something called, “Oil Pulling.” This technique basically consists of taking about a tablespoon of coconut oil, sesame oil (which is the oil that was traditionally used) or the oil of your choice and swishing it around in your mouth for 15-20 minutes. This should be done every morning prior to brushing your teeth, drinking water, or doing anything else. I have found many mind, body benefits in this ayurvedic mouth and body treatment. Some of the benefits I have found include whiter teeth, breaking up the phlegm in the throat, aiding digestion and in addition to making me more confident with my “morning breath.” Inadvertently, I have found that the small amount of eczema that I had on my legs has disappeared. I wondered if there was a connection to this, and through research, I have found that this is also a side effect of practicing the technique. Also, if you happen to enjoy a glass or two of wine, oil pulling does a stellar job of helping revive you for the day ahead. I also have found this is a great way to take some time for myself in the morning. I enjoy getting up, putting the oil in my mouth and swishing it around while reading the newspaper, catching up on emails, researching the benefits on oil pulling or even looking out the window, making my intentions for the day.

Directions and Tips:

1. Wake up

2. Place a tablespoon of oil in your mouth

3. Swish the oil in your mouth make sure not to gargle or let the oil seep back
into your throat as you will be swallowing toxins

4. Continue to do this for 15-20 minutes

5. Spit out the oil into the toilet, not the sink as the oil will clog the sink

6. Clean your mouth out with water

7. Brush your teeth

8. Start your day!

What other benefits have you noticed? Let me know!

Sport Psychology & Wellness Specialist

Category Archives: Living All Right

Urban Rebounding: A workout and mindfulness exercise for all ages

Workout Chic

Easy Being Green

Scrub that body

AloeCider-Tini

Yin Yoga

Oil Pulling