I am so lucky to have Jennifer Berman, Owner of Jennifer Berman Corporate Yoga, as a friend. She is always there to answer all of my yoga questions. I was in desperate need for a yoga mat, and she was a wealth of knowledge. I thought I would share my interview with her recently. If you’re considering a new yoga mat or curious about the differences, read on. For more information on Jennifer, see Jennifer Berman Corporate Yoga.
1. Why is a yoga mat important?
A good yoga mat will provide you with cushioning and traction for your yoga practice.
2. What should you look for in a yoga mat?
Just like most things, the type of mat people prefer is a personal preference. I have tried just about every type of mat, and my preference is a basic, no frills mat. The basic mats are lightweight, easy to carry and provide enough cushion for most people. The more expensive mats, like “Manduka“, are thicker, have extra cushioning and provide more of a textured non-slip surface. If you have knee issues, you might choose a thicker mat. Also, when you choose a mat, you might select an eco-friendly mat that is free from PVC or latex. If you do Bikram or Hot Vinyasa Flow, then a Yogitoes Skidless towel is helpful for slipping and to absorb sweat.
3. What is your favorite brand?
I like Gaim and Hugger Mugger.
4. How do you clean yoga mats?
The thinner mats can be put in the washing machine on gentle cycle with a mild detergent. In fact, when I first get my mat, I put it in the wash to get rid of slickness and any rubbery odor. You can also make a simple water/vinegar spray that is a natural antibacterial spray using 1 part warm water and 3 parts white vinegar. Spray the mat, wipe it down with a sponge or towel, and hang your mat outside to dry.
5. How should you store a yoga mat? hung up? rolled? why?
If your mat is dry, then it’s fine rolled up. However if you sweat a lot, make sure you wipe it down each time you practice yoga and then hang it to dry.
6. What is your favorite thing about teaching corporate yoga?
I love bringing health and wellness to people that normally would not have time to get to a yoga class. It is so rewarding to watch my students transform their overall well-being.
7. If you could purchase any yoga mat, which would it be?
I like the Gaim Eco Reversible Yoga Mat (pictured below). It’s not too thick, it’s versatile and it’s made from nontoxic TPE, which contains no PVC or latex.
From Alison: The Breathe mat (pictured above) is my new favorite a mat and towel all-in-one which is so easy to wash.
Did you know the average person consumes 400 calories in one day just on beverages they drink? It’s possible that if we make smarter beverage choices, we can really slim down faster as well as improve our health. Dehydration can lead to many things, but it slows down your fat burning abilities and decreases mental and physical energy. Here are the smartest beverage choices:
1. Water-Water will always help with hydration without adding excess pounds. Add fresh lemon, lime or orange to bump the flavor up a bit. Drink water often and before meals to curb appetite and cravings.
2. Green Tea-Recent Research regarding green tea’s health benefits have been astonishing. They include: preventing cancer and heart disease, lowering cholesterol, burning fat, preventing dementia and diabetes and more. Filled with antioxidants, green tea is also said, by the American Journal of Clinical Nutrition, to stimulate the metabolism and help burn fat.
3. Skim or soy milk-Milk is a great source of Vitamin D and calcium. Milk is high in protein and filled with health benefits including improved bone health, aiding in the immune system as well as helping prevent osteoporosis and respiratory problems.
4. Pomegranate juice-An antioxidant powerhouse, pomegranate juice is said to help the body guard itself against premature aging, heart disease, alzheimer’s, cancer and other diseases.
5. Concord Grape juice-If you choose the juice made from 100 grapes, concord grape juice is filled with antioxidants. It is said to have similar health benefits of red wine such as protection against heart disease and lowering chances of blood clots. I like to mix it in my water.
6. Blueberry Juice-High in fiber, antioxidants and vitamin C, blueberry juice is lower in calories than other juices. It is also said to help reduce aging, diabetes and urinary tract infections.
7. Orange juice-Drinking at least 2 glasses of orange juice a day increases the vitamin C concentration within the body which can protect against inflammation, improve diastolic blood pressure and decrease bad cholesterol.
Also I want to just mention coffee: Studies completed at the Mayo Clinic and the Harvard Health Letter suggest that coffee also contains antioxidants and can help prevent against liver cancer, Parkinson’s disease and type 2 diabetes. Coffee also curbs the appetite, but it should be consumed in moderation.
Everyone wants to have a lean body, but how do we achieve it? I did some research to figure out what I am personally doing right and wrong, and here’s what I’ve found. If you have any other tips to offer, please share in the comment area below.
1. Strength Training-Adding strength training to your exercise program will help build lean muscles. Whether you use free weights, machines, body weight, or resistance bands, you will increase lean muscle, reduce body fat and burn more calories efficiently.
2. Eat more protein-Eating protein will help create lean muscle. Create your meals around protein. Identify what protein you are going to have and work your meals around that.
3. Do more yoga-In yoga, muscles are strengthened and elongated so you will not bulk up as much, but get a tone and flexible body.
4. Front-load your carbohydrates-Reduce the number of carbohydrates you eat as the day goes on. Studies show that your body’s ability to metabolize carbs drops as the day goes on, so more can end up stored as fat. My trainer, Jeff Green, from Icon Performance, says “Cut out all carbs after 3 p.m.” Wow is that hard, but if you can do it, you will see a difference.
5. Limit sugar, white flour and alcohol-These foods are quickly digested which causes blood sugar to rise. This stimulates the release of the hormone insulin, which signals your body to stop burning fat (and storing it instead).
6. Eat more frequently and eat smart-Nutritionist and Fitness Expert Sandra Koulourides, of “Fuel Plus Fitness”, suggests eating lean protein, good fat, veggies and fruit. Also, eating more frequent smaller meals with help curb cravings and splurging
7. Drink more water-Staying hydrated with water will help your body stay energized as well as help you cut down on soft drinks and caffeine.
8. Cardio and Interval Training-Do at least 30 minutes of cardio at least 5 days a week and stay consistent. Mix this with interval training, and you’ll rev up your metabolism even more.
9. Get more sleep-Refueling and resting your body often helps muscles rebuild. Get at least 8 hours of sleep (and 9 if possible) and take a day or two off a week.
10. Read labels-Don’t just look at protein and carbs, but take note at fiber, sodium, fat and how much sugar is in what you’re eating.
Is Coconut Water the new “Power Superstar” fitness water? There has been a lot of buzz about the health benefits of coconut water with mixed research. E Online wrote an article last year entitled, “Why is Every Celebrity drinking Coconut water?” Coconut water is the juice found in young, green coconuts. Unlike coconut milk, which has fat, coconut water is about 95% water, low in carbohydrates and sugar and has no fat. It is a great way to hydrate without calories, and it contains electrolytes, sodium, potassium, magnesium, calcium and phosphate as well as small amounts of many essential amino acids. In the book “Coconut Water for Health and Healing“, Bruce Fife states that coconut water is a nutritional powerhouse with remarkable healing powers such as in dissolving kidney stones, enhancing the immune function, reducing of swelling in hands and feet, aiding in athletic performance and others. When comparing Gatorade with the Zico brand of coconut water, here are the differences, per ounce:
Gatorade: 6.25 calories, 1.75 grams sugar, 3.75 mg potassium, 13.75 mg sodium
Zico: 5.45 calories, 1.3 grams sugar, 61 mg potassium, 5.45 mg sodium
Coconut Water has been called “nature’s” sports drink, and my opinion is that if you’re looking for something new and different, give it a try. Also it’s a lower sugar option for kids who drink a lot of sports drinks. The downside is that it tends to be a little bit more expensive. Let me know if you have tried it and what your thoughts are.
I have to admit. I don’t have a sports water bottle. I have been looking for a new one, and I am always checking out what people are carrying around at the gym or in yoga. Here’s some really fun, cool ones that I am trying to decide between. Let me know if you have a favorite. I am in Park City this week, and yesterday I taught a Kid’s Cooking Class at the Park City Mountain Resort. I’ll tell you more about that when I get back in town. In the meantime, have a super weekend, Alison
Klean Kanteen made the first BPA free metal bottle. This “Klean Kanteen Reflect” water bottle is sleek and cool. It has no paint or plastic just sustainably harvested bamboo, food-grade silicone and stainless steel.
Lifefactory’s largest 22 ounce glass water bottle has a fun modern design with a wide mouth which makes adding ice cubes, fruit and tea bags easy. Shown here in light blue, these reusable beverage bottles are free of BPA, phthalates, PVC, polycarbonates, lead and latex. Check out all the other bright colors. (They also make baby bottles.)
Pie Day was earlier this week. If you are a lover like most people, this PI314 Reflected as Pie made by Sigg. It is BPA Free and has a lifetime warranty.
This 25 ounce sport bottle from Camelback, called “Podium Big Chill”, is BPA free and is said to keep water cold twice as long. It is also has a great seal eliminating any chance of spills and leaks.
The 17-oz EcoVessel Insulated Straw Bottle shown in this great metallic purple is a great bottle for those constantly on the go. It will keep your beverages cold for hours. The unique straw top makes drinking easier so you can drink from the bottle without unscrewing the cap. And, the straw won’t open accidentally in your bag or car.
If you are a runner, how can you not love this Sigg Water bottle by Cafe Press? It’s made from a single piece of aluminum, so it’s lightweight and crack-resistant.
People always ask me, “How do you keep up with your workout routine?” It got me thinking…How do I? Here’s some of my favorite pointers.
1. Get up early-If you do it first thing in the morning, you will get it done. I do most of my workouts early during the week, and I always feel great afterwards. My friend, Caroline, once said, “If I get nothing else accomplished all day, at least I know I got my run in.”
2. Find a friend-I never want to let my friends down. Do you? Whether it’s a running partner or weight training partner, if you hold each other accountable, you’ll stick to it.
3. Pay it Forward-If you pay for it in advance, you will be more likely to keep it up. Invest in a trainer, join a gym or yoga studio or buy a DVD. When you put money down, you will want to make the most of it.
4. Log it. Whether you keep a fitness log, use an app or tweet it, keep a journal of your workouts on a daily basis. If you write it down, you’re more likely to keep it going when you have a visual to look back on. My favorite log apps are RunKeeper Pro and Livestrong Calorie Tracker
5. Get New Gear-Buy a new pair of running shoes, cycling shoes, shorts, workout pants, sports watch or anything relating to your sport. Dressing for success (even in sports) can only boost your workouts with confidence and make you feel good at the same time.
6. Treat Yourself-Start by setting goals. Then, when you achieve them, buy something new for yourself, treat yourself to a massage or spa appointment, or have a great splurge dinner or dessert.
7. New Tunes-Getting new music always keeps workouts fresh, new and interesting (I need to do a better job of this).
8. Eat & Drink Healthy-When you eat healthy on a regular basis (and drink a lot of water), you will want to keep your workouts up. Studies have shown that people who regularly exercise eat healthier.
9. Read-Purchase fitness magazines, health magazines or read fitness blogs for new ideas, trends, etc.
10. Events-Sign up for an event such as a race, charity cycle class, yoga seminar etc. This will keep things interesting and give you a goal to work toward.
Yoga Top by Prana
Cute T Shirt by Nike
Watch by Soleus from Road Runner Sports
I’m so excited to introduce a new addition to my site called “Lifestyle”. In this section, I will be writing about fitness, healthy living, health, nutrition and more. I am so excited about this opportunity as I will be taking my passion for a healthy lifestyle to a new level. This week my “Lifestyle” post is about fitness trends. I have been researching and talking to many fitness professionals to determine what I think are going to be the Top 10 Fitness Trends of 2011. Please let me know if you have some ideas of your own.