Tag Archives: personal training

skinny fat

Working to Avoid the Skinny Fat

skinny fatFor those that follow me on my and my husband’s blog Far Away Reasons, you know that we’ve hit New Zealand and were immediately shocked to discover how ridiculously high the cost of living in Aucklund is.

Keeping with the theme of my post last week, I have since become my own worst client having every excuse in the book not to follow my own healthy eating plan.

In trying to stick to my budget, I’ve found it nearly impossible to eat as frequently as I would like, nor maintain the food quality nor macro nutrient consistency I would like.  That being said, here are my solutions to eating cheap and sticking to plan.  

skinny fatThe first night we were in town we strayed away from restaurants, not because of the food quality, but because of the cost.

Thinking we would do better buying our own food and cooking in the hostel, we headed to the grocery store.

We quickly discovered the options weren’t much better there.  Produce and Proteins were scarce.

Feeling discouraged about our ability to stick to budget and feed ourselves for the next couple months, we settled for some cheap Ramon ($5.99 for 5 bags) and splurged for some steak ($12 for 1/2 a lb) –the only protein we could find.

This was obviously an attempt to stick to our 1:1 or 1:2 protein to carbohydrate ratios,  and while we were successful, I normally wouldn’t recommend eating Ramon noodles.  The sodium content is much too high and Ramon noodles are far from the healthy types of carbohydrates that I normally like to consume.

We quickly learned our lesson from our poor eating choice, when my husband got food poisoning after this meal.  We cleaned up our cooking by instead making a stir fry of eggs, frozen veggies, and steak.  This may not sound like the most glamorous meal, but our bellies thanked us.

Another solution I’ve found to sticking to my budget is to eat the local meal deals, filling up on one to two large meals a day.   I’ve found $4 pizzas and $10 Indian Meal combos.  These deals, however, do come at a cost–THEY ARE NOT ON PLAN.  Both meals are run heavy in carbs and either lack or contain very little protein.

I’ve found the days that I eat out, my calories are actually pretty low.  Remember though, maintaining a too-low calorie diet isn’t good.  The body needs fuel to function.  If you don’t provide the body the fuel it needs, it begins to break down your muscle for fuel since muscle costs more calories to maintain than fat.

I’ve found low calorie/bad nutrient diets to be the general trend here in Aucklund which would explain the very large population of “skinny-fat” I’ve noticed.

skinny fatFor those of you who haven’t heard the term “skinny-fat” before, urban dictionary defines it as:

“1. When someone is thin and looks great in clothes, but is all flabby underneath

2. A physique, while not overweight (and possibly underweight), lacks any visible lean, striated tissue. The term is often NOT used or understood by the uneducated, untrained eye. To the uneducated, untrained eye, a skinny fat female may appear to have a physique of the same caliber as an individual who is comprised of significantly more lean tissue. The term is particularly relevant  while eating at Denny’s and discussing how unappealing the waitress is. You can always resort to getting traditional weight loss surgery mexico, but going out and using the gym is the best alternative to avoid the issue.

skinny fat

Miley Cyrus at the VMA’s: another example of skinny fat

3.  A person who is not overweight and have skinny look but still have a high fat percentage and low muscular mass. Usually those people have a low caloric diet, that’s why they are skinny, but are not involved in any sports activities or trainings and that’s why they don’t have any muscle. Since between the bone and the skin those people only have fat, the skin can be deformed easily because the skin layer is located on an unstable matter (fat).
Skinny fat woman look sexy from a certain distance but they have soft jelly skin and still have some cellulite even if they are in there early 20.”

Skinny Fat does have an official medical term, metabolically obese normal weight or MONW, but according to the dr grawe reviews it is not easy to change, specially if the person decides to undergo surgery.

Besides the physical appearance ramifications one runs risk of by becoming skinny fat, being such is also one step away from Type II diabetes.  (I realize there is a comical air to what I’m writing, but this is a serious topic.  Check out Mark Hyman, MD’s post.)

Screenshot_2013-10-07-11-38-26

Besides diet, one way to combat the skinny fat is exercise.

Since arriving in Aucklund, I have been able to stay on track with my exercise, averaging over 20,000 steps a day.  There are gorgeous parks all over the city, but the trick is to taking advantage of these parks and getting outside.

I’ve loved having access to so many trails to run, but even walking around these areas is good for combating skinny fat. I recommend getting a fitbit so you can start monitoring your daily activity!  You should aim to have at least 5,000 steps a day, even if you exercise regularly and 10,000 a day if you don’t.

20131006_172448[1]Unfortunately, I’ve noticed most people choose to drive around the parks and craters we’ve visited rather than explore them on foot.  Once again explaining the skinny fat population here in Aucklund.

IMG_20131006_112448[1]

 

In a more optimistic light, I can gladly report that Bikram Yoga East West in Aucklund has a very large population of regular practicing yogis.  I saw by far the largest population of fit people that I had seen in the city dropping in to take yoga classes at their studio!

Luckily for me, I’m leaving Aucklund tomorrow and heading up North.  I’ve been told that once out of the city, fresh veggies are much more abundant.  I’m hoping there will also be a better selection of protein, but even if there isn’t we could eat better just with some more fresh vegetables.

Regardless, the good news is a couple days of poor diet won’t kill me, especially since I’ve kept my exercise up!

It can be very easy to allow yourself to become skinny fat, but if you follow these simple rules you can quickly avoid this.

Simple Rules to Avoid the Skinny Fat:

  • Eat Protein as much as possible!–Remember, if you are traveling, a couple of days of a poor diet won’t kill you, but do the best you can to pick nutrient rich options.  If you can’t eat healthy one meal, don’t use that as an excuse to eat poorly the next.  Each meal is an opportunity to fuel the body to be strong!

    photo travel workout card

    Click here to get a workout for home or travel!

  • Maintain your exercise!  Hit up local classes such as yoga, crossfit, and cycling!  If you can’t afford them or the times don’t work with your schedule do a workout you can do in your own home or in a hotel room if you’re traveling!
  • If you still can’t find the time to workout, make sure you maintain a high level of activity.  Track this with a pedometer, or Fitbit.  This is a great tool to keep you on track in your daily life, especially if you travel frequently.
  • Eat frequently so your body relies on healthy food to fuel itself so it can build muscle, not eat away at it!  If you don’t know how to do that, here is a meal plan you can follow!

What’s your favorite way to avoid the skinny fat?

 

personality

The Psychology of Personality: How Knowing Yourself Better Can Keep Your Fitness Goals On Track

personality

Gretchen Rubin

I recently attended The World Domination Summit (WDS) in Portland, Oregon.  The conference was 3 days jam-packed, full of lectures and workshops all led by entrepreneurs, writers, and artists.  One of the of the many great speakers I heard was Gretchen Rubin, author of The Happiness Project.  

In her lecture, Gretchen pointed out that in order to be happy you must first learned key features of your nature.  You have to learn about yourself and the systems your brain by default uses to function before you can actually identify the things that make you happy.  So, rather than search for what makes you happy, Gretchen has identified a way for us to evaluate our own personalities so we can better structure our actions to live a happy life.

In her blog, Gretchen writes about different avenues of getting to know yourself better that can improve your life.  For example in What’s Your Personality Type for Play Gretchen explains how she was able to develop a career for herself based on her interests as a child.

More along the lines of fitness and exercise Gretchen’s work can help you better understand if you are an Abstainer or a Moderater.  A very important distinction to understand about yourself especially when trying to stick to a diet.

Gretchen says,

“You’re a moderator if you…

– find that occasional indulgence heightens your pleasure – and strengthens your resolve
– get panicky at the thought of “never” getting or doing something

You’re an abstainer if you…
– have trouble stopping something once you’ve started
– aren’t tempted by things that you’ve decided are off-limits”

When starting a diet it is very important to identify what type of personality you have.

If you are a moderator it can be important to allow yourself some treats, as long as those treats keep you within your diet ratios and calories!  Without the wiggle room to cheat every now and then a moderator will give up on a diet altogether.

personality

An abstainer can eat just one!

An abstainer on the other hand needs to make sure all temptations are out of the house.  An abstainer needs the black and white to stay on plan.

Whether or not one chooses to follow through with their fitness plan is also based upon personality type.

Gretchen divides all humans personality archetypes into 4 categories:

  • Upholders
  • Questioners
  • Rebels
  • Obligers

Each role describes the most basic ways in which people put priority into their actions.  Knowing your personality is great for learning how to best meet deadlines and accomplish goals including how to stick to your fitness and health goals.

Upholders:

An upholder loves rules.

It doesn’t matter who creates them, upholders will live by them.  If this is your personality type, you probably don’t have a hard time sticking to your diet and exercise plan, because it is a plan.  You have been given the rules.  If you are an upholder; I bet you get in your exercise 5-6 times a week, meal track like you are supposed to, and like following a specific meal plan for  your health. For the most part you are good as long as you follow that routine and keep your health in check. If you ever need to store things like smoothies or healthy beverages I recommend these guys for storage needs

The one drawback to being an upholder, however, is that you can often find it tough to question which exercise program is the best because you want to do them all.

You may try following too many workout plans and find you never actually stick to just one.  Upholders can also find that because they never allow themselves budge room to cheat, an exercise routine can become exhausting.  Rather than not stick to the rules 100% many of my upholder clients tend to be all or nothing.  At the times they commit to exercise and healthy living they do great, but when work or life doesn’t allow them to fulfill their goals 100% they stop altogether so they don’t have to admit they didn’t follow through.

If you are an upholder give yourself some budge room when it comes to exercise.  Even small movements accrued throughout the day are better than nothing.  Don’t allow the guilt of an incomplete workout week keep you from getting any exercise at all.

Questioners:

If you are a Questioner you need to know why you are doing something.

It isn’t enough for someone to tell you what to do, you need to know the reasoning behind what you are doing and then you will have no problem following through.

The best bet for a questioner is to hire a personal trainer.  You can constantly be reading books to reinforce your knowledge and desire to exercise, however, if you are looking for a reason not to hit the gym I’m guessing you don’t want to spend your reading time on that topic.  A good personal trainer should have the knowledge to convince your questioning mind to make exercise a priority.

If you don’t have the financial means to hire a personal trainer, a webinar I recommend is The Smarter Science of Slim.  It used to be available in book format, but has been taken off of amazon until The Calorie Myth comes out in January of 2014.

Rebels:

A rebel personality tends to think (and go) against the grain.

If someone tells you to do something, you are likely to do the opposite.  Obviously you won’t respond well to someone telling you to exercise.

If I was training a rebel, I would encourage them to try something everyone else thinks they can’t do.  For example I might plant the seed to a rebel that they couldn’t run a half marathon.  The idea that they couldn’t do something is the exact motivation a rebel mind needs to inspire them to train for one.

If endurance training isn’t your thing, try looking into another extreme sport such as snowboarding, mountain climbing, MMA, or mountain biking.  The extreme nature of the sport might be what initially attracts you, but you will soon find that in order participate at all or well you need a consistent workout routine to maintain the physical ability to do your activity.

Obligers:

An obliger tends to put others expectations before their own goals.

If you are an obliger, your biggest excuse for not exercising is probably your family, job, or social commitments.  You may have been a star athlete in high school when you HAD to be at practice, but probably find it very difficult to make yourself go out for a run on your own.

An obliger is best off building external motivation.  Find a running buddy.  Join a parks and rec team.  Hire a personal trainer.  Do something to hold yourself accountable to your exercise because if you are an obliger you won’t get it done on your own.

So What Are You?

Obviously not every category is 100% perfect, but there is a good chance that you identify with one of the four.

Once you figure out where you fall, don’t try to fight your personality.  Your nature is out of your control.  Stop fighting the way your brain best functions, but rather use it to your advantage.   If you would prefer to be another way you can use the knowledge of you nature to build systems around it, don’t try to change it.

I for example am an upholder, however am I am also very drawn to pleasing others so I have a heavy obliger nature as well.  I often commit myself to too many things (classic symptoms of an upholder) so I have learned to build external motivation into the things that I know I need to get done.

Exercise and fitness is very important to me, but between all the other commitments I set up for myself often times it can get pushed aside.  Rather than set up coffee or lunch dates with people, I often set up an exercise dates.  (A good system for obligers to use)  That way I can kill two birds with one stone.

What personality type do you identify with the most?  Have you set up any systems in your world to better use your personality to accomplish your goals?  Please share below! 🙂

 

savory green

Savory Green

This Savory Green smoothie is a bomb treat on a rainy day. image

Add a little more lemon juice though and it is perfect treat any day!

Ingredients:

  • 4 ounces Aloe Vera Water
  • 6 baby carrots
  • 1 persian cucumber
  • 2 stalks celery
  • 10 cilantro leaves
  • 1/4 cup pineapple chunks
  • 6 chunks frozen mango
  • 1 handful of kale
  • 1 scoop Met-Rx Protein Vanilla
  • 1 tbsp almond butter
  • 1 tsp. cloves

Combine all Ingredients in a blender.  I have a ninja blender and love it!!   Juicers are bomb, but so is all the good fiber you get from the pulp!

Calories: 330 Carbs: 35g Fiber: 7.1g Protein 39g Fat 9g

 

If you save old kombucha containers, you have a nice glass jar to drink your smoothie from!!

cashew chicken salad

Cashew Chicken Salad

cashew chicken salad

There are plenty of yummy things you can eat while still maintaining protein and carb ratios for maintenance or weight loss.   The problem is they all contain veggies and lean protein and preparing these items mid day can be a challenge.

That’s why a big batch of Cashew Chicken Salad is a great idea for weekday lunches!

If you take the time on Sunday to combine a bunch of yummy healthy flavors you can have a whole foods quality grab-and-go lunch in your own fridge!

Saves money and calories if you do it yourself!

Ingredients:

  • 5 Chicken Breasts
  • 3/4 Cup Quinoa
  • 2 cups cabbage
  • 3/4 cup shredded carrots
  • 1 red onion chopped
  • 1/2 cup green onion
  • 1 yellow pepper
  • 3 tbsp olive oil

dressing:

  • 1 tsbp sesame oil
  • 1/2 cup peanut butter
  • 3 tsps shaved ginger
  • 6 tbsp reduced sodium soy sauce
  • 2 tbsp apple cider vinegar

Prep:

  • Coat chicken in olive oil and sprinkle with salt and pepper.
  • Bake chicken for 40 min at 350 degrees, set aside let cool then chop into fine bite size pieces.
  • Cook Quinoa (usually has 15 min cooking time).  Set aside and cool.
  • Chop and combine cabbage, carrots, red onion, green onion, and pepper.
  • Add Chicken and Quinoa
  • Prepare dressing by sauteeing sesame oil, peanut butter, ginger  soy sauce, and apple cider vinegar over low heat.  Add water for desire consistency.
  • Pour dressing into mixture stirring until evenly distributed.

Makes 8 Servings

Calories 388 Fat: 23,3g Carbs: 20.3g Fiber: 4g Protein 29g

 

 

curried chicken salad

Curried Chicken Salad

curried chicken salad

Ingredients:

  • 6 Chicken Breasts
  • 6.5 oz diced shallots, garlic, and onions (mix from Trader Joe’s)
  • 3/4 Cup Yellow Raisins
  • 1 1/2 cup Chopped Cashews
  • 1 Cup Greek Yogurt (Fage is the best!)
  • 3 stalks celery chopped
  • 4 Tablespoons olive oil
  • 2 tsp pepper
  • 4 tsps curry seasoning
  • 1/2 Bottle yellow curry (from Trader Joe’s)

Prep:

  • Put Chicken in a baking pan.
  • Coat with Olive Oil, Pepper, Curry seasoning evenly.
  • Cook at 350 degrees for 45 min.
  • Let Chicken cool, then dice into bite size pieces.
  • Combine Yogurt and Yellow Curry in Blender to make the dressing.
  • Chop Celery
  • Add Celery, dressing, shallots, garlic, onions, and raisins to chicken.  Stir well and store in fridge.  The longer it sits the more flavorful it is!

Curried Chicken salad is the perfect meal to make on Monday so you have lunch for the rest of the week!

Makes 10 servings:

Calories: 260  14g. Fat, 17g Carbs, 1.9g Fiber, 22g Protein

 

 

sitting in bikram yoga

To Sit or Not to Sit? What Sitting in Bikram Yoga Says About You

sitting in bikram yoga

Every day your practice is different.

Ok, you are no longer a beginner to this yoga thing.

Or, maybe you are, but you struggle every day to continue pushing through every posture.  

My question to you is, “Why are you struggling?”

The second you begin to struggle, you are forgetting the first step of every posture, which is normal breathing.  Yes, this breathing rate might be faster, but you should never feel like you can’t breathe.

Sitting in Bikram Yoga can actually deepen your practice.

“Bikram says to to ‘kill you self”” 

  • Killing your “self” means to kill the ego telling you to have the best posture.
  • Killing your “self” means you don’t care if you are the only one sitting.  Your body needs the break today.
  • Killing your “self” means to avoid reaching for the security blanket of your water.  Do you really need it?  (If you do, you should have drank more water before you came.  I know–it’s not always easy.  I reach for my water bottle too, but it’s always my goal not to!)
  • Killing your “self” means accepting the body you brought today.  You may be getting sick. You may not have drank enough water.  You may have drunk too much wine the night before.  Whatever the reason, listen to your body.
  • Killing your “self” means you can look into your own eyes for 90 minutes.  You spend the rest of your life trying to live up to the expectations and demands of others.  Take the time in yoga to see what you need.

Part of learning to kill the self is learning to focus only on yourself.

I realize it can be tempting to sneak a peak at the girl in front’s standing bow, to grab some water, to make faces to your friend.  (And there are days where this is part of my practice, but it isn’t what my practice should be.)

This is not being present.  There is so much going on within your own body that you are missing when you focus on anything other than yourself in the mirror.  In fact, you may be struggling because of your lack of focus.  Days when I am actually able to stay fully present I find that I work harder than I have ever worked, have a larger pool of sweat on my mat than normal, and yet I find I was able to keep my heart rate lower and a smile on my face.  

I am relaxed while also killing myself and my self!

 

Next time you start to feel uncomfortable in class, don’t reach for water.  Don’t wipe your sweat.  Don’t look to your feet.  Don’t make a face to friend asking if it’s hotter than normal.  If fact, don’t even ask yourself that question.  It doesn’t matter.  What you should do instead is look to yourself for answers.

sitting in bikram yoga

  • Stare into your own eyes.
  • Take a long slow inhale.
  • Take a longer slower exhale.
  • Give yourself a smile.  It’s hard to have negative or anxious thoughts with a smile on your face.
  • Repeat this process as much as you need.

Some days you may have to take it to the floor from here, but still work to look into your own eyes.

Part of the practice and part of the yoga is getting in touch and accepting yourself.  Your body.  Your thoughts.  Your actions.  Your Present.

Today’s present and practice might be harder than yesterdays   You don’t know what tomorrows will bring, but today you will get more out of your practice remaining calm.

 

cross fit style workout

Waterfall Workout (cross fit style workout) – Dynamax Ball Style

cross fit style workout

All you need for this cross fit style workout workout is a Dynamax Ball!

Pyramid Workouts work by doing 10 reps of everything 1x through.  Then 9, 8, etc. and so on until you hit 1 rep of each exercise.

1.  Ball Squats:  Squat all the way down until your bottom touches the ball

2. Ball Slams:  Bring the ball over head.  Slam it down.  Work to catch it on it’s bounce to conserve energy!

3.  Burpees: Place the ball on the floor.  Jump out into a push up position.  Touch your chest to the ball.  Stand back up and place the ball over your head.  Make sure your chest touches the ball teach time.

4.  Sit Up To Stand Up:  Lay down on the floor with the ball over your head.  Pull the ball over your body past your feet, rocking up onto your heels.  Stand up and press the ball over head.

5.  Squat to Press:  Squat down until your elbows touch your knees.  Stand up and press the ball over your head.

6.  Medball Slams:  Sit down, knees bent heels on the floor.  Lean back 45 degrees and slam ball side to side bringing the ball over your head between slams.  (10 reps to each side)

7.   Push Ups:  Do 10 push ups with one hand on the ball and 10 with the other hand on the ball.  Travel over the ball between each and every push up.

Time yourself and record your time below!

 

vegetarian lasagna

Vegetarian Lasagna

vegetarian lasagna

You can always add meat to a Vegetarian Lasagna, but this meal is a great way for vegetarians to get more protein in their diet.

Ingredients:

  • 3 Large Zucchini
  • 1 Stock Broccoli
  • 4 cups spinach
  • 2 cans Diced Tomatoes
  • 2 tsps minced garlic
  • 1 tsp ground pepper
  • 1 tsp every day seasoning
  • 2 Cups Fat Free Mozzerella Shredded
  • 2 Cups Fat Free Cottage Cheese
  • 1 Cup Fat Free Ricotta
  • 1 Egg

Prep:

  • Sautee Tomatoes, Garlic, Pepper, Every Day Seasoning in a sauce pot.
  • Combine Mozzerlla, Cottage Cheese, Ricotta, and Egg.
  • Slice Broccoli and zucchini vertically into thin strips.
  • Layer Pyrex Dish with sauce, zucchini, cheese, spinach, sauce, broccoli, cheese, spinach sauce, zucchini, sauce, and finally cheese again.
  • Bake at 350 Degree for 45 min or until cheese is golden brown on top.

Calories 428, 14.3g Fat, 22.5g Carbs, 3.9g Fiber, and 55.8g Protein

cross fit style workout

Beat Your Time Cross Fit Style Workout

Ok, here’s how this Beat Your Time Cross Fit Style Workout Works:cross fit style workout

  • Do the following exercises below as fast as possible performing each rep with the best form possible.
  • In between exercises do 10 pushups and 10 squat jumps (or 20 squats if you have knee issues)
  • After you complete the 7 exercises, record your time.
  • Work to beat your time the next round through!
  • Record your time below to push each other!

Beat your time Cross Fit Style Workout Exercises:

Neider to Push Press:  Do each movement 20x

Toe Taps:  20 to each side

Advanced Single Leg Squat:  10 Each Leg

Lifted Leg 1/2 V-Up

Toe Touches: 20 Per Leg

Split Jumps: 20 per Leg

Russian Twist: 20 to each side

 

Equipment Needed: Med BallWeights

 

padahastasana or hands to feet pose

4 Tips to Improving your Padahastasana or Hands to Feet Pose

padahastasana or hands to feet pose

Padahastasana or Hands to Feet pose is one of my favorite postures!

It is the first time in class your shoulders get a break, if you don’t have proper posture, we suggest to check this review!

By the time I am coming up arms and head together from Hands to Feet pose, I feel like I have finally awakened for my day.  My muscles feel exponentially looser and I feel as if my spine has lengthened a foot!

I was going through the posture correctors 2018 and came to a conclusion that Padahastasana had helped me unlock the secret to yoga:  Use your own strength to stretch your body.  It’s really no secret my instructors said it and now I say it all the time, “Pulling is the object of stretching!”  This posture, however, was the first posture where I actually found this to be true.

I used to and still have very tight hamstrings, but I do have to say that the muscle enhancement pills also helped out.  Every class that I am able to lock my knees makes me so happy.

Here are 4 tips to lock you knees, Lock Your Knees, LOCK YOUR KNEES!:

  1. Make sure to glue your body to your legs and get your elbows as close as possible to each other behind the calf muscles.  After you can grab your heels, your next goal is to touch your face to your shins–not to lock your knees
  2. Use your Breath:  Like every yoga pose, you want to maintain normal breathing in this posture.  With your inhales, pull harder on your heels.  With your exhales, roll forward weight in your heels and lift your hips up to the ceiling.
  3. Use your Quadriceps muscles:  The quadriceps is the hamstrings’ antagonistic muscle.  Your hamstrings bend your knee and your quadriceps extend the knee.  If you want to “Lock your knee” (or extend it)   You have to use your quadriceps.  The more you work to constantly and consistently contract your quadriceps, the more your hamstrings will be forced to slowly open up and stretch.  ****Using on your strength won’t pull muscles.  Make sure to never bounce into a posture.  Then you are using strength and momentum.  This combo can pull muscles.
  4. Imagine your Head Moving Down your Shins:  Once you can lock your knees, the goal then becomes to lengthen your spine.  Imagine your head sliding down towards your toes.  To do this, you will need to continue pulling with your biceps.  Then try to depress and retract your shoulder blades so you can use your back strength to open up your upper spine.

Muscles Contracting:

  • Biceps
  • Quadriceps
  • latissimus dorsi
  • rhomboids

Stretches: 

  • Spine
  • hamstrings
  • hips
  • glutes
  • Erector Spinae
  • trapezius

Compresses:

  • Large intestine
  • Small intestine
  • Abdomen

Stimulates:

  • Digestive System
  • Heart
  • Nervous System
  • Brain

Bikram says Padahastasana or Hands to Feet Pose Benefits us by:

  • Improves digestion
  • Stretches out the the wrists.  Helping with Carpel tunnel and arthritis, using Kidney Atlas.
  • Opens and Stretches the Hamstrings
  • Stretches the spine.
  • Improves Sciatica
  • Awakens you, sending blood to the brain.
  • Stimulates the nervous system
  • Tones the abdomen