exercise

Wicked SUP Yoga

Wicked Fitness + Island Inspired Board Company = Sweet Collaboration. We don’t partner with just anyone. Has to be a company of high caliber, excellent morals, great customer service skills and always puts safety first. We have found that with Cate and her team at Island Inspired Board Company.

Break out of the studio and take your practice to the next level finding balance on the water. This beginner class will gently launch you into Stand Up Paddle Yoga. The adventure starts with on land instruction followed by a group launch and a guided paddle across the lake. We will then anchor down and take you through a grounded flow as you find tranquility on beautiful Kingston Lake. Yoga + Nature! Taught by our very own Felice Colton

Ages 12 and up. Must be able to swim but no yoga or paddle board experience required. Weight limit 275 lbs.

Advance Registration is required

We offer 2 price points:

SUP Yoga with Board Rental: $35 includes board, paddle, life jacket and whistle

SUP Yoga Bring Your Own Board: $20 MUST register online as well. CLIENT MUST provide: board, paddle, life jacket, whistle, 20-25 ft line with anchor and COILED leash. If you cannot provide any of these safety items, you can rent them at Waccamaw Outfitters for $5. (cash only pls)

Advance registration and payment required. 6 maximum per class. Minimum 3 to host event. Please include cell # on Mindbody account when registering in case of inclement weather.

Meet at Waccamaw Outfitters located at 4 Elm St. in Conway, SC. Please arrive 15 minutes (by 6:45 am) early to complete paperwork, board selection and demo.

What to Bring: Sunscreen, bug spray, towel, WATER, drybag for personal items (at your own risk), hat if you desire and your sense of adventure.

What to Wear: Comfortable clothes you don’t mind potentially getting wet. (workout clothes, bathing suits underneath if preferred

Sorry, no refunds. We do adhere to a strict cancellation policy. 36 hours advance notice is required for credit towards a future session within the same season. No shows will forfeit their reservation.

Wicked Fitness & Island Inspired Board Company SUP’s priority is providing a safe experience! Tours will proceed as scheduled in light rain and mild weather conditions. In the event of lightning and thunder, all participants will be notified in advance of cancellation. You will receive credit towards a future tour within the same season.

What about those friendly creatures out on the lake??? From Cate at Island Inspired: I have been paddling there for a few years and have yet to find an alligator. I hear rumors that they are there but because we are talking, paddling and making ourselves pretty obvious, they likely prefer to move away from anywhere we go. We took some photographers out there to do a photo shoot and even went looking for some but to no avail. You will see, it’s very peaceful and relaxing, it’s not soo deep in the preserve that you find tons of wild creatures. It’s just nice! Also we will mostly be above the water…. not in it.

More about Island Inspired Board Company:

Find them on Facebook: https://www.facebook.com/islandinspiredboards/

Website: http://islandinspired.com/

Read More

Wicked SUP Yoga

Wicked Fitness + Island Inspired Board Company = Sweet Collaboration. We don’t partner with just anyone. Has to be a company of high caliber, excellent morals, great customer service skills and always puts safety first. We have found that with Cate and her team at Island Inspired Board Company.

Break out of the studio and take your practice to the next level finding balance on the water. This beginner class will gently launch you into Stand Up Paddle Yoga. The adventure starts with on land instruction followed by a group launch and a guided paddle across the lake. We will then anchor down and take you through a grounded flow as you find tranquility on beautiful Kingston Lake. Yoga + Nature! Taught by our very own Felice Colton

Ages 12 and up. Must be able to swim but no yoga or paddle board experience required. Weight limit 275 lbs.

Advance Registration is required

We offer 2 price points:

SUP Yoga with Board Rental: $35 includes board, paddle, life jacket and whistle

SUP Yoga Bring Your Own Board: $20 MUST register online as well. CLIENT MUST provide: board, paddle, life jacket, whistle, 20-25 ft line with anchor and COILED leash. If you cannot provide any of these safety items, you can rent them at Waccamaw Outfitters for $5. (cash only pls)

Advance registration and payment required. 6 maximum per class. Minimum 3 to host event. Please include cell # on Mindbody account when registering in case of inclement weather.

Meet at Waccamaw Outfitters located at 4 Elm St. in Conway, SC. Please arrive 15 minutes (by 6:45 am) early to complete paperwork, board selection and demo.

What to Bring: Sunscreen, bug spray, towel, WATER, drybag for personal items (at your own risk), hat if you desire and your sense of adventure.

What to Wear: Comfortable clothes you don’t mind potentially getting wet. (workout clothes, bathing suits underneath if preferred

Sorry, no refunds. We do adhere to a strict cancellation policy. 36 hours advance notice is required for credit towards a future session within the same season. No shows will forfeit their reservation.

Wicked Fitness & Island Inspired Board Company SUP’s priority is providing a safe experience! Tours will proceed as scheduled in light rain and mild weather conditions. In the event of lightning and thunder, all participants will be notified in advance of cancellation. You will receive credit towards a future tour within the same season.

What about those friendly creatures out on the lake??? From Cate at Island Inspired: I have been paddling there for a few years and have yet to find an alligator. I hear rumors that they are there but because we are talking, paddling and making ourselves pretty obvious, they likely prefer to move away from anywhere we go. We took some photographers out there to do a photo shoot and even went looking for some but to no avail. You will see, it’s very peaceful and relaxing, it’s not soo deep in the preserve that you find tons of wild creatures. It’s just nice! Also we will mostly be above the water…. not in it.

More about Island Inspired Board Company:

Find them on Facebook: https://www.facebook.com/islandinspiredboards/

Website: http://islandinspired.com/

Read More

Sturgeon Full Moon Beach Yoga, Meditation & Sound Bath

Join us for a special Full Moon Beach Yoga & Sound Bath Event.

Weather Permitting of course.

The Sturgeon full moon is commonly the August full moon. Given this name by the native Americans, it represented a time when these large fish would be abundant in the Great Lakes. The sturgeon is said to be one of the longest living fresh water fish so it is regarded for its wisdom and considered sacred by some.

Astrologically, this full moon is in the sign of Aquarius and it opposites the Sun conjunct with Venus and Mars, bringing the energy of love and passion with the fire of Mars.

Join us for a special Full Moon Yoga class.. We will start the practice with a prayer and intention setting. Guided by breath work, we will flow into the asana practice and end with a guided meditation bathed in sound therapy to assist with incorporating the energies by Karina Maselli. A use of special aromatherapy blends will assist your senses in this journey.

Due to beach solicitation laws, registration is required in advance for this class. Book online or call studio and charge over the phone. $10

We will meet up at the Garden City Beach pier 110 S Waccamaw Dr, Garden City (don’t park at pier, but in the parking spots across the street and walk down to the beach) Bring a Yoga mat or towel and some water

Ages 14 and up for this event. Our studio age is 16 and up however Felice has certification in kids yoga as well, so we are accepting 14 and up for her beach yoga..

Read More

Stadium Bootcamp For Backpacks/School Supplies

This dynamic duo is back for a repeat & for a great cause! The Ricky Sapp Foundation is all about empowering, motivating and helping kids! Ricky is on a mission to collect as many NEW book bags and fill them with school supplies as he can to help out deserving kids! Your admission to this event is just that. Book bags and/or new school supplies!

Ashley is teaming up with a former NFL football player for a blow your mind, stadium style bootcamp event. Guest host Ricky Sapp, from Clemson football, and formerly of the NY Jets, Eagles, Texans & Redskins will be setting up drills and challenges along with Ashley.

Think field drills, sprints, and lots of other surprises…Come get punished and tortured (lol) as a group, bring a partner or just come by yourself and make new friends, so we can all celebrate in the drills that only these two could bring. Seriously, you want strong legs and butt, run some bleachers. this will be a calorie torcher, bring a towel and lots of water. All levels welcome, modifications are available. Ages 14 and up. Open to anyone, not just Wicked clients. Call 877-751-2992 to book or book online! Not only will you feel accomplished after but you will FEEL GOOD for helping others!

This event will challenge your entire body with field and stadium drills, all while soaking up some good fresh air at Doug Shaw Memorial Stadium. This event is appropriate for ALL athletic abilities from beginner to advanced.

Meet at Doug Shaw stadium (Myrtle Beach High School) Advance registration is required. Bring your donation of NEW book bag(s) and/or school supplies with you to field for admittance for each person in attendance.

Can’t make the event but would like to help out, drop off your school supply donations at Wicked Fitness or Wicked Healthy Kitchen anytime!

Read More

Wicked SUP Yoga

Wicked Fitness + Island Inspired Board Company = Sweet Collaboration. We don’t partner with just anyone. Has to be a company of high caliber, excellent morals, great customer service skills and always puts safety first. We have found that with Cate and her team at Island Inspired Board Company.

Break out of the studio and take your practice to the next level finding balance on the water. This beginner class will gently launch you into Stand Up Paddle Yoga. The adventure starts with on land instruction followed by a group launch and a guided paddle across the lake. We will then anchor down and take you through a grounded flow as you find tranquility on beautiful Kingston Lake. Yoga + Nature! Taught by our very own Felice Colton

Ages 12 and up. Must be able to swim but no yoga or paddle board experience required. Weight limit 275 lbs.

Advance Registration is required

We offer 2 price points:

SUP Yoga with Board Rental: $35 includes board, paddle, life jacket and whistle

SUP Yoga Bring Your Own Board: $20 MUST register online as well. CLIENT MUST provide: board, paddle, life jacket, whistle, 20-25 ft line with anchor and COILED leash. If you cannot provide any of these safety items, you can rent them at Waccamaw Outfitters for $5. (cash only pls)

Advance registration and payment required. 6 maximum per class. Minimum 3 to host event. Please include cell # on Mindbody account when registering in case of inclement weather.

Meet at Waccamaw Outfitters located at 4 Elm St. in Conway, SC. Please arrive 15 minutes (by 6:45 am) early to complete paperwork, board selection and demo.

What to Bring: Sunscreen, bug spray, towel, WATER, drybag for personal items (at your own risk), hat if you desire and your sense of adventure.

What to Wear: Comfortable clothes you don’t mind potentially getting wet. (workout clothes, bathing suits underneath if preferred

Sorry, no refunds. We do adhere to a strict cancellation policy. 36 hours advance notice is required for credit towards a future session within the same season. No shows will forfeit their reservation.

Wicked Fitness & Island Inspired Board Company SUP’s priority is providing a safe experience! Tours will proceed as scheduled in light rain and mild weather conditions. In the event of lightning and thunder, all participants will be notified in advance of cancellation. You will receive credit towards a future tour within the same season.

What about those friendly creatures out on the lake??? From Cate at Island Inspired: I have been paddling there for a few years and have yet to find an alligator. I hear rumors that they are there but because we are talking, paddling and making ourselves pretty obvious, they likely prefer to move away from anywhere we go. We took some photographers out there to do a photo shoot and even went looking for some but to no avail. You will see, it’s very peaceful and relaxing, it’s not soo deep in the preserve that you find tons of wild creatures. It’s just nice! Also we will mostly be above the water…. not in it.

More about Island Inspired Board Company:

Find them on Facebook: https://www.facebook.com/islandinspiredboards/

Website: http://islandinspired.com/

Read More

Krav Maga Situational Awareness & Basic Combatives – Session 1

Wicked Fitness + Southern Ohio Krav Maga = Sweet Collaboration. We don’t partner with just anyone. Has to be a company of high caliber, excellent morals, great customer service skills and always puts safety first. Last summer, everyone loved his Krav Maga classes and they are back in town and ready to give us even more..

This series of Krav Maga classes is designed to work in progressive conjunction with one another in rapidly taking the participant through the training and finishing with an effective level of proficiency. $20 per session, sign up online or call us at 877-751-2992 to pay over the phone. Advance registration is requested…very limited space…it will sell out fast. Attend all 3 for $50. You can call to book that, or select the 3 for $50 session at checkout and we will put you in for all three classes (Mindbody won’t let you, but we will manually put you in)

Session 1: The first session of the series will introduce participants to the importance of situational awareness and establish basic striking combatives. Sunday, June 23rd 11 am

Session 2: In the second session we’ll incorporate our combative skills with defenses against common attacks. Monday, June 24th 5:30 pm

Session 3: In the final third session, we’ll continue to build upon our effectiveness by learning basic Krav Maga weapon disarms & defenses. Tuesday, June 25th 6:45 pm.

This will be a FUN, high-energy series of classes marked with laughter, calorie-burning, and learning how to better protect and defend ourselves!

Ages 12 and up. Wear comfortable clothes you can move in & wear tennis shoes.

We have a Kids Session on Sunday, June 23rd at 12:30 pm Ages 8-11 yrs old.

About Southern Ohio Krav Maga:

INSTRUCTOR
Scott King is a 2nd Degree Black Belt in KRAV MAGA. He has been trained and certified as an Instructor thru the “Krav Maga ICCS-Israeli Contact Combat System” which is the worldwide leader in reality-based training and based in Jerusalem, Israel. Scott also owns and leads ICCS – Southern Ohio Krav Maga.
Furthermore, Scott is also a decorated veteran law enforcement officer as well as a former international private military operator with over 5yrs security experience working in the hostile environments of Kosovo, Afghanistan, and Iraq.

Find them on Facebook: ICCS – Southern Ohio Krav Maga

Read More

The Cold Hard Truth: Straight Answers for Common Questions

I’m sure we all can agree the idea of “going on a diet” and “getting in shape” can be like a dark, looming figure in the corner of the room. Something every once in a while we look over at, and quickly look away from until it’s spring and we have to go bathing suit shopping. Nothing like a tiny dressing room with fluorescent light bulbs to put things in to clear perspective.  We won’t even mention how in our New Year’s resolutions, we all vowed to get in shape and have an amazing bikini body by summer, but that was forgotten about by the beginning of February, and now Spring has sprung and time is running out.

But where to start? There’s so much to know….what to eat and not eat, what exercises are best for what you are trying to accomplish, do supplements work? It’s enough to make anyone’s head spin. Never fear! Your friendly Wicked Fitness trainer can help! First, we gotta start with your mind.

You need realistic expectations. News flash, losing weight is incredibly HARD work. How fast or slow you lose really is up to you. You decide to work out, and workout hard 4-5 days a week and partner it with proper nutrition, that you are incredibly disciplined with, you are obviously going to notice changes faster than someone who is only working out at a moderate pace 2-3 days a week, and only being half way strict with nutrition.  Unfortunately, losing weight really goes hand and hand with nutrition. So, unless you are eating for your goals too, the road to results is going to be a slow, frustrating one.  Let’s just be honest…the client who says, I want to lose 25 lbs. in 2 months, but I can only come to 2 classes a week, and I have no intention of changing my eating or drinking habits….. not realistic expectations.

Are you obsessed with how many calories you are getting, or macros, or carbs, or whatever? Let me ask you this…. Has it gotten you the results you want despite the length of time you have been committed to it? Probably not, which is why you are now asking a trainer. If you truly feel the need to count something, count reps of exercises. Wipe out your mind set of what magic number you think you need, because every single body is different.

What about skin? The human body is pretty amazing, and usually the better we are to it, the better it will be to us in return. Let’s say we haven’t always been so kind to it, which has led us to a place we are not the size we want to be. I often get questions about losing weight and having loose skin. The key is to tighten and tone as you go which definitely without a doubt will help. However, let’s use a balloon as an example. You take a balloon and stretch it, and blow it up much larger than its original size.  If you instantly let the air out, it will go back close to its original size, but the latex will be a little loose.

Now, let’s say you blow that balloon up much larger, and the latex is very stretched, and then you leave it that size for a significant period of time. When you deflate the balloon it will be much looser and still stretched out. Skin acts the same way. If you lose a significant amount of weight, your skin has already been stretched out for a period of time, and once it is that stretched out, although some will elasticize, it has no place to go. The same actually goes for muscle. If you visualize a body builder, (for example’s sake an extreme body builder like an Arnold Schwarzenegger type), they build their muscles to a certain size. Well, in turn that muscle mass has no place to go when they stop training, the mass just changes form usually to bulk unless they continually tone. The same with stretch marks, they will lighten and get significantly smaller, but traces of them will always remain no matter how small you get.

Let’s take a second to talk about the scale. I blame society for this. It apparently has become so engrained in our minds that we, at our height should weigh a certain amount.  My next question…Says who? I have women who come seeking counsel regularly that say they want to be 120 lbs. Little does that woman know, her bone structure is not built to be that size. That particular woman might look sickly at 120 lbs., whereas someone of a different build and frame, that may be a healthy weight for. Guess what… your frame, and your build, and your bone structure are not the same as the person next to you. Whoever said the scale was anyone’s friend LIED. Stop focusing on numbers on the scale and focus on what you see in the mirror. Focus on how your clothes fit. You like what you see, Fantastic!!! Keep up the great work! You are uncomfortable in your own skin… then make some changes to meet your goals.

At the end of the day losing weight, toning up, getting healthy… it is a LIFESTYLE. Not to mention a commitment that takes time, work and constant dedication. Results take work. There is no magic supplement, or pill despite all the hogwash the nutrition industry will try and sell you. They are making tons of money off peoples strong desires for a quick, easy fix.  YOU are the owner of your body and mind. So, is it possible? ABSOLUTELY! But it starts with realistic expectations. Set your mind on the right course, and you are already on your way.

Read More

Why Am I Sore After Yoga?

So you just took a yoga class, maybe your first or maybe your fiftieth and you’re scratching your head asking “Why am I so sore after a Yoga class?” After all, yoga has the reputation for being a class to improve your flexibility, so why all the joint pain and/or muscle soreness?

Great question. First of all, congratulations on stepping outside of your comfort zone and trying a yoga class. You’ve discovered a time honored tradition of rhythmic stretches that dates back generations upon generations. These practices were once held in secret, reserved only for men of great wealth and influence. Interesting isn’t it that now in 2016 it has a reputation of being a female dominated choice of workout? Balance. All things, especially energy, looks to return to balance. So no matter where you are at on your yoga journey, welcome to a lifelong exploration of who you are and what being fully present and alive in your own body temple can look and feel like. As the esteemed yogi and writer Pattabhi Jois writes, “do your practice and all is coming.”
One definition of yoga means union, discussing the union of breath and body. When you undertake a yoga practice, you are syncing your breath with your movements. Each pose has both a physical and emotional component. Take note that your body has both a physical and energetic nature. Your physical body is the realm of physical matter such as blood, bones, organs, lymph system, muscles, etc. Your energetic body, however, is the transmission of energy to, through and around your actual physical body. Some may call this your aura, or discuss your chakras (if you’re into the lingo,) or reference your 12 energetic meridians as the acupuncture studies may chart. Consider the word emotion. Emotions are actual Energy in Motion, E-MOTION, ENERGY-in-MOTION. How does that feel when you read it?

Consider a frustrating experience that you may have had recently, a time when you did not feel supported or protected. For illustration, imagine having to pay your bills and not having enough money. This is a first chakra issue, and this particular energy in motion disturbance tends to manifest right in your lower back, causing lower back pain. The energies felt may have been frustrating, defeating, humiliating, exhausting and a plethora of associated energies in motion, your emotions. Without consideration of your energetic body, you may wake up the next day with your lower back singing to you, tight in pain, and you start scratching your head wondering why your lower back hurts? Did I pull it? Did I do something in yoga? Did I sleep funny? Instead, consider that your emotions were not fully processed and your body stored them in your lower back, for a time later when you were ready to fully deal with them.

Now back to yoga. When you are in class, your instructor has prepared a sequence of postures (called asanas) to warm you up, challenge your balance and strength and then stretch out the muscles used in your flow sequence. From power yoga to hatha yoga and even including Buti yoga, the back story is the same; you do your practice and all is coming. Yoga instructors will repeat “breathe,” and “inhale” and “exhale” multiple times during most classes.

They are holding space for you to go within your body find the balance, to match your breath with your movement and to create a very relaxing space where your body can open up and allow your energies in motion to ground and release. Yes, release. This is one of the many secrets of yoga. You can clear out old, stuck, unwanted energies in motion through your yoga sequences and not have to relive those old memories. The incident of not having enough money to pay your bills may come to mind during your yoga class, likely when you are in a first chakra grounding position such as malasana (squat pose) or Vrksasana (tree pose) when you are finding strength through grounding in these Earthy solid poses. Adding affirmations, even if just in your mind, can expedite the emotional work.

Affirmations for the first chakra could include, “I am lovable and capable, I am enough, I am protected, I am safe, I am well provided for, All my bills are paid and I still have all this money.” Thoughts become things and you can create your own reality by choosing the thoughts you think and the words you speak. The beauty is that if your life isn’t created the way you would like it to be, through visualization and spoken affirmations you can re-create it to be just as wonderful as you can envision it to be. You are that powerful.

So what to do about that sore back? Whenever a pain or discomfort arises, consider both your physical and your energetic body. What emotions are you feeling? Where does it hurt? Louise Hayes outlines in a nice chart different dis-eases and discomforts in her classic book “You Can Heal Your Life,” if you would like full chart reference, this book is highly recommended. On the energetic plane, does your throat hurt? What is it that you do not want to say? Sinus infection? Who are you close to that has angered you? Migraine? What has you feeling that you are not good enough, what perfection are you struggling with? Once you’ve considered the emotional culprits, and have written out some positive affirmations to change that energy in motion to a positive flow, now it’s time to look at your physical body.

Are your hamstrings sore? Perhaps a sore shoulder or sore wrists? What is your physical body trying to tell you? Again, consider looking up the emotional component, but then consider your physical form. What exercises are you doing? If you’re not exercising at all, it should not be a surprise that soreness is your reality. You are a living breathing human being, not a human resting, so you must be all you can be to feel as good as you can feel. Choose exercises that challenge you. If the exercise practice doesn’t challenge you, it doesn’t change you. So after a good yoga class or exercise practice expect soreness.

General soreness is a nice indicator that you put in some work, and your body is changing. Excruciating pain, however, is a red flag that you need to change your approach. Perhaps, in the case of yoga, it is an issue of form. Sore wrists and sore shoulders can be remedied with hand placement on the mat and some instructions on how to balance your weight evenly into both shoulders for inverted postures, such as downward dog. What about a sore lower back after yoga? This sounds like a form issue to, posture especially, which can be remedied by holding a tight Mula Bahnda. Mula Bahnda is your root lock, which is summed up as holding your abdominal wall in tightly with a tucked pelvis and a nice squeeze through your pelvic floor while performing almost every asana. The pelvic tuck protects your lower back, and engages your muscles properly for utmost alignment.

What if you are just sore head to toe after a vigorous class? Good question. First of all, consider the physical body and the emotional body. Did you overdo it? Did you push too hard? Did you try to get into a pose that was far out of your realm (such as headstand) and now have both a migraine and a sore neck and shoulders because you wanted to nail a pose too soon? For every yoga class there are modifications. Take the modifications and use the props provided to work your way up, to and through postures. If the instructor is flying through a vigorous sequence and your body is telling you that it’s tired, take child’s pose. Take the rest posture and watch what is being offered, and join back in when you are ready. See what is available in your class, knowing that you do not have to do each pose. Challenge yourself only to your level, and only you know what you level is for that day. Pick classes that you cannot finish, knowing that you are set up for growth just by being there and taking it all in at your level. Pick other classes where you can fine tune your form, perhaps going slower or faster than your normal preferred rhythm, and get the poses into your muscle memory. Please do not beat yourself up mentally when you cannot complete a pose or class. You are here for practice. You will improve. You are getting stronger. “Do your practice and all is coming.” At Wicked Fitness especially, you are safe in a judgement free zone, and that means talking nicely to yourself too in your mind. You are lovable and capable. You are deserving. You are enough.

Remember above all else, that your body is both physical and energetic, and what you feed it will create the body that you have to operate within. When you are doing energetic work, like exercises and yoga, please feed your body lovingly. Choose foods that grew in the sun, such as fruits, vegetables and whole grains. Choose foods that have one word ingredients, such as: apple, banana, kale, spinach, rice, potato, orange. Your energetic body is fed by live foods. Processed baked goods with dairy whipped sugar beverages surrounding a yoga experience is a great way to promise yourself soreness. As a matter of fact, fast food, sugar, corn syrup and negative thoughts all wrapped together is a guarantee for sore muscles. Keep it up, and you can invite depression, desperation and sickness into your reality.

Dear loved one, please drink water. Water cannot be overstated. Your body is made up of water more than any other element, and drinking plenty of clean water is the road to flushing out toxins and wastes. You may see yogis walking around town or in television shows carrying either coconut water or a green drink; why do they do that? Coconut water is an excellent hydrating beverage, delivering more electrolytes than any red drink could ever imagine. Your body can rehydrate effectively and quickly with coconut water. Did you know that back in World War 2, when blood products were unavailable for wounded soldiers that coconut water can and was used intravenously instead? It’s molecular make up is so close to that of human blood plasma that it is a viable substitution. So indeed, drinking coconut water can get you feeling perky with a quickness, especially great for when it is hot and you are sweating. Thank the wise Universe for putting coconut trees readily available in very hot areas. What about the green drinks? Green drinks are a fun, easy and tasty way to consume some good alkaline type foods, such as your kales and wheatgrasses. Fresh pressed juice, from a specialty store or juice bar delivers wild wide open energy in an easy to digest form, sippable through your straw. All the goodness of sun grown vegetables in your 16oz easy to carry cup, it’s a little miracle, actually. Being alive in 2016 means that you can actually buy some green drinks of fresh pressed juice, (no, we are not talking Shamrock Shakes) from big stores such as Kroger’s or Whole Foods. The local Kroger’s in Garden City now stocks a brand called “Suja Uber Greens” that can be found in the cooler of the produce section. A 46oz bottle costed $9.99 and is delicious on an empty stomach first thing in the morning, (perhaps before your Tuesday 6AM Vinyasa class) or later in the day between meals as a ‘pick me up.’ This brand is loaded with cucumber, celery, grapefruit¸ lemon, kale, green chard and more, all in one convenient bottle. Of course, in a perfect world you would have a gorgeous juicer and a gorgeous live in cook that would juice the fresh juice for you each morning. Perhaps work on your affirmations to create a reality like that.

Finally, consider the power of Epsom salts. Your body needs magnesium. You likely do not get enough in your food, based on current farming practices and depleted soils. Supplements taken orally won’t cut it, they are not properly absorbed. The best absorbtion for magnesium is through your skin. There are topical magnesium creams if you are interested but a relaxing way is to add a cup or more of Epsom salt (magnesium salts) to your bath at night. (Be mindful to get plain Epsom salts, as some brands have added in artificial fragrances that can cause headaches and skin irritations. They may read ‘therapeutic’ but know that the synthetic fragrances do not have healing or therapeutic properties. Yucky.) Allow your skin to absorb the healing properties of the magnesium salts. Do you know what the sign and symptom of magnesium deficiency is? Sore muscles. Yes, sore muscles. Do you know that when you’re engaged in energy moving practices such as yoga, you burn up your magnesium? Yes, you do. So treat yourself to a loving bath, maybe add your affirmations and a nice cold glass of coconut water and enjoy the fact that you had a wonderfully challenging yoga practice, you are growing, you are becoming stronger, you are releasing old emotions and old thought patters, and you can sleep sound knowing that each day you are better than the day before. Treat yourself right. You are worth it. You are enough. Your body is your greatest teacher. What is it telling you today?

Read More

Halloween Treats: How to Slow Down & Be Mindful

Halloween is right around the corner and most of our clients ( including me ) are already beginning to worry about how they will manage so much Halloween candy next week. The stash of candy sitting around the house, at work, or the treats at holiday parties can lead most of us to automatic patterns of just grabbing, devouring, and not paying attention to the process of eating. Instead of feeling numb or overwhelmed, we can shift our attitude from judgment to honesty. Fear to self trust. The best way to do this is by slowing down and being present.

Here are a have a few of my favorite tips that will help you slow down, beat overwhelm, and give you the confidence to choose wisely and enjoy Halloween.

1. CONTEMPLATE. Take plenty of time to scope the party room or candy basket. Notice what you really want. DO NOT DENY what you are craving. Start by becoming aware of what you want. Examine all of your options before picking one. Once you pick it enjoyyyy baby!

2. HOW SLOW CAN YOU GO? Chew slowly. Notice yourself chewing the food and truly tasting the party in your mouth. Notice how your jaw moves as you chew. Connect to the present by tuning into your physical sensations : sight, sound, taste, touch, and smell.

2. WAIT ON MORE. Fully enjoy one piece of candy from start to finish before you move onto the next bite or decide if you want another piece. Put a timer on. Place a gap between urge and reaction. This gives you time to check in and ask “How do I feel?”

3. HUNGER SCALE. Check in before and after you eat. On a scale of 1-10
(1 – being starving, irritable, extremely hungry)
(10 – feeling you need to unbutton your pants, very full, uncomfortable)
Just checking in will help you slow down. The mindful eater may say something like, “I just ate a meal and had a cupcake. On the hunger / fullness scale I am at about a 6.5. I am comfortably full. I know if I eat another cupcake it will put me over the edge. I know this craving will pass. Let me wait 20 minutes and if I feel hungry, I am more than happy to have another or at least take one home to enjoy later.”

4. SIT DOWN and stop multitasking. Before you eat, take a seat!!! This will help you reduce distraction, meaning less chances of you over eating.

5. EAT KINDLY. Plan on eating with the intention of being in full view of others. Notice if you have the urge to eat in a private setting. Ask what is triggering you emotionally to eat in private?

Other Tips:
– Be KIND and compassionate to yourself.
– Make sure you don’t skip out on meals. Aim for at least 3 well balanced meals. When we are hungry, we make poor choices that can increase your chances to binge on candy and sugar later. Choose foods that light up your world…think plant-based rainbows (veggies and fruits) on your plate at each meal and you will naturally want less later.

– Make a list about all the things you love about Halloween that doesn’t include food. Fill yourself up with fun rather than food. I personally love painting pumpkins, making crafts, and planning my costume. If you are headed to a party, bring a game like Cards Against Humanity or Jenga. If you are spending time with family, maybe plan on watching a movie together after trick or treating. Plan your evening around having fun and socializing. Filling up with laughs and good company will help you forget about any urge to eat.

– Set yourself up to succeed. Create a special vibe and treat Halloween as a special day by enjoying candy for a day or two, then throwing the rest away.

– Candy buy backs. Check out http://www.operationgratitude.com/. Or contact your local pediatric dental office. Some will do candy buy backs for a good cause.

Remember Halloween is one day, so remember to be kind and compassionate to yourself. When in doubt, just slow things down.

What are your personal challenges that you face during this time of year? We are here to support you at Wicked Fitness.

Anna is a Certified Health Coach and Yoga instructor. She weaves both worlds into one, to help others live more balanced, positive and healthful lives. Make an appointment today to find out more.

Read More

The Beauty of a Woman

A few years ago I met a man who was up from Charleston to do some business. After talking for quite some time we realized he knew a former client of mine. Such a small world it is. What I found most fascinating is how he described her. When they met she was this brave, strong woman, full of exuberance, and self-confidence, as she was dancing in a club with such passion, as if no one was watching her. He said she was a “wild one”.
I literally laughed out loud. What a great, independent woman she was. However, that was not the same woman who had originally come to me. When we first met, that “wild” woman was hiding. The woman who originally came to me couldn’t bear to even look at herself in the mirror and see her own insecurities, and was so self-conscious in how her body moved when trying to dance, she looked more appropriately suited to be dancing in church than in a night club. Throughout the several years I had her as a client, her “change” always reminded me of a butterfly spreading its wings and being set free.
For years I have seen it over and over. It’s more common than not. Women are hiding. We have been taught that we cannot be too sexy, (people will talk about us, “she must be a Ho”), cannot be too confident (then we are stuck up or conceited), cannot be beautiful (for then we must not be humble), cannot be strong (or else we are manly), cannot be independent (“she must not want a man”), cannot be opinionated (“she’s a bitch”), and the list goes on of all the things women shouldn’t be. So, we have been hiding. We hide under our clothes to hide our bodies, we learn to talk a certain way as to not offend, we look quickly to always be in a relationship, often because we are not truly comfortable with just ourselves.
Women care so much about what other people think. We care what our husbands will think, what our bosses will think, what our families will think, and what our friends will think….. but what about what WE think and feel?! Society has pushed us to be inside this tiny box. We feel the need to compete from the time we are little girls against one another instead of boosting each other up. Why? A strong, sexy, fierce, beautiful, independent, opinionated, EMPOWERED woman is the most feared thing on the planet.
At Wicked Fitness we strive to change society one woman at a time. Women are beautiful, sexy, fierce, strong, funny, quirky, silly, but most of them are lost. They’ve forgotten how to be these things and be ok with it. We give you permission!! You will actually really love that you you have been stifling. We have created a safe place where all women can be accepted and loved for exactly as they are. No boxes required. Actually, we quite prefer you out of your box. Can you handle it? Feeling sexier in your own skin? Remembering the beautiful being you truly are? Having self-confidence and opinions, and not being afraid to actually have conversations and voice them? Find your voice. Find your butterfly and set her free. Stand in your power.

Read More