Category Archives: Video Blogs

tips to improving your standing bow pulling pose

7 Tips to Improving Your Standing Bow Pulling Pose

Standing Bow, Ballerina pose, dancer, Dandayamana-Dhanurasana, whatever you want to call it is a difficult pose to master.  It requires strength, flexibility,  and determination all at once whilst still breathing normally!  While all those things will come in time, here are 7 tips to improving your standing bow pulling pose.

Some pointers to think about as you execute standing bow pulling pose:

tips to improving your standing bow pulling pose1.  BREATHE, try to take a few focused deep breaths in the pose.

2.  Be sure to start with the knees touching together to ensure balance.

3.  Keep your weight toward the front of your foot, watch that the weight does not move into the heel as you initiate your kick

4.  Always remember that, “kicking and stretching are 50/50, equal, simultaneous.” When you increase the force of your kick you must also increase the energy of the arm stretching toward the mirror to maintain your balance.

5.  Just as in standing head-to-knee, the standing leg is your foundation, keep the knee locked by contracting your thigh.

6.  Bikram’s dialogue says to touch the shoulder to the chin, not chin to the shoulder. Keep your chin lifted and extend the arm forward to bring the shoulder and chin together, helping to properly align your shoulders.  Shoulder blade, scapula should be coming out of the body.

7.  On your inhales stretch your fingertips forward, on your exhales focus on kicking up harder.


Muscles Contracting:

  • Quadriceps
  • Gulteus Maximus


  • Shoulders -Trapezius / Latisimus Dorsi
  • Groin – Sartorius / Hamstrings
  • Chest – Pectorals / Diaphram / Ribcage


  • Kidneys
  • Spine


  • Circulatory System
  • Digestive System
  • Reproductive System
  • Urinary System
  • Endocrine System
  • Heart

Bikram says The Standing Bow Benefits us by:

  • Transfer of blood flow from one side of the body to the other improving circulation.
  • Sweeps blood through circulatory system clearing plaque off artery walls.
  • Stimulates circulation through out the body
  • Eases back pain through compression of the spine
  • Improves elasticity of the spine
  • Tones hips and buttocks
  • Trims and strengthens the thighs
  • Strengthens the ankles and knees
  • Opens the shoulder joints, helps with frozen shoulder
  • Helps alleviate carpal tunnel, arthritis, tennis elbow
  • Helps with cervical spondylosis
  • Good for prenatal recovery
  • Stretches diaphragm and ribcage improving respiration (breathing)
  • Flushes kidneys, bladder and urinary system
  • Alleviates gas, constipation and clears digestion
  • Improves balance
healthy steak salads

Date Night Healthy Steak Salads

healthy steak saladsIngredients:

  • 8-12oz  Skirt Steak
  • 2 cups Spinach
  • 2 cups mixed greens
  • Low Fat Blue Cheese Crumbles
  • 8 Cherry Tomatoes
  • 1/2 Avocado
  • 1/2 apple
  • 1/2 cup Walnuts
  • 4 tbsp Olive Oil
  • 1 tbsp Hot Sauce
  • 1 tsp garlic salt
  • 1 tsp ground black pepper
  • 4 tbsp low cal dressing I recommend Goddess Lite


  • Marinade Steak with 2 tbsp olive oil, hot sauce, garlic salt, and ground pepper.  Let sit for an hour plus.
  • Combine Greens, Spinach, blue cheese, walnuts, apple, avocado, and cherry tomatoes in salad bowl.
  • Toss with salad dressing.
  • Sear steak for 1 min each side.
  • Finish in the oven for 5 min.
  • Slice and serve on top of salad.

Both you and you significant other will enjoy these healthy steak salads on date night!

booty blasting arm toning workout

10 Min Booty Blasting Arm Toning Workout


Get your workout in with this 10 min cross fit style Booty Blasting Arm Toning Workout!

It’s quick and sure to boost your metabolism so you burn calories the rest of the day!


booty blasting arm toning workout

How many reps can you get total in 10 min?  Comment Below!


caffeine before a workout

Should I Take Caffeine Before a Workout?

There are reasons for and against using caffeine before a workout.

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caffeine before a workoutUsing caffeine before a workout can make you:

  1. Release fatty acids into your blood stream, helping your body in endurance activities.
  2. More Energetic so you work harder during your workout.
  3. More focused and concentrated for your workout.
  4. Have a bawl movement so you don’t have to go to the bathroom during your workout.

Drawbacks include:

  1. Dehydration.
  2. Less blood flow back to the heart impairing performance in anaerobic activities,
  3. Being jittery or shaking if you aren’t use to caffeine.

Overall, you should give it a try.  Some peoples workouts are positively affected by caffeine.  Others have weaker workouts.  Test whether caffeine before a workout works for you!

tricks to add to veggies to meals

Tricks to Add Veggies to Meals

Whether you have kids, or you hate veggies as much as kids do; it is still important to eat them.  Here are some tricks to add veggies to meals.  You’ll never miss out on your 9 servings a day again!

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Check out these recipes for some tricks to add veggies to meals!:

  1. Chicken Curry
  2. Zucchini Pizzas
  3. Chicken Stir Fry
  4. Slow Cooked Spicy Pepper Sausage Soup


tricks to add to veggies to meals

The sooner you learn the tricks to add veggies to meals, the sooner you can stick to your paleo food pyramid!


4 fitness tips

4 Fitness Tips You Can Learn From an Orange Cat

Here are 4 things my cat is doing right, but what you can do better so you lose the last 5 lbs he can’t

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1. Eat mini meals throughout the day, but don’t exceed your calorie range.

2. Get a workout in, but also make sure to accumulate movement throughout your day.

3.  Strength train and make sure you work your leg muscles.  They are the biggest muscles so you burn more calories lifting lower body than working your upper body.

4.  Do activities outside to get fresh air and avoid situations or work to limit stressful interactions to keep cortisol levels low.

properly execute speed training workout

How to Properly Execute Your Speed Training Workout

Check out this video to make sure you know how to properly execute your speed training workout!

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Key Tips:

  • Finish your last interval fastest.
  • Workout on breathing.
  • Think about your form
Workout Routine While Traveling

How to Stick To Your Fitness Routine While Traveling on Business


How To Stick To Your Fitness Routine While Traveling on Business

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4 Tips to Maintain Your Fitness Routine While Traveling on Business:

  1. Bring a Water Bottle so you can refill it after security.
  2. Pack Protein bars for the days you are away.
  3. Pick up grab and go salads or healthy meals to eat on the plane.
  4. Use a Fitbit!