Having a Power (Yoga) Lunch

If you're around the studio at lunchtime, it's likely you've seen me there too. I love midday yoga sessions. A lot of people think they can't make this work with their schedules, so I'm here to give you some tips.

Planning for Work

When I know I'm heading to yoga midday, I pack a lunch to eat at my desk and I try to pick a lunch that doesn't involve a ton of prep work. I've realized that any lunch that requires me to go back to the microwave to stir it four times isn't a good lunch for these days. If I waste too much time running between my desk, the fridge, and the microwave, I don't feel like I'm really working through lunch.

I also wear as much of my workout gear as I can to work. I have a short drive to the studio, so the less time I spend changing, the better. My go-to outfit on workout days is ankle-length black workout leggings, a long black workout tank top, some sort of work-appropriate outer layer (like an oversized button-down or long cardigan or wrap), and riding boots. Depending on your office's dress code, you may only be able to wear part of your outfit (like your leggings under a dress), but that's a good start. Sometimes I throw a scarf on over everything too; I've found that the more layers I have going on, the less likely anyone is to notice that I'm wearing workout clothes at the core.

Planning for the Sweat Factor

I know it can seem gross to come back to your desk right after working out, and it is a little...but honestly, it's not unbearable.

The biggest concern for a lot of women is their hair, and, well, I get that. The best thing I've found is to just keep my hair down as much as possible during my practice. When I must put my hair up (like during inversions when it starts to fall in my face, or when I just get too hot), I just twist it up loosely with a scrunchie and then take it out as soon as that part of class ends. That way it doesn't get bends or bumps in it. Your roots might get a little sweaty, but they will dry. Figuring out what will work for your hair takes a little trial and error; some people find sweat bands help a lot while others prefer to quickly blow dry.

I always pack a second pair of underwear to change into after class, and I typically bring a second pair of leggings if there's a chance I'm going to get really sweaty. I also keep baby wipes and deodorant in my desk to use to freshen up a bit more.

I used to spend more time cleaning up when I got back to the office, touching up my makeup and trying to fix my hair, but I'm kinda over it at this point. I've become OK with just being slightly damp and I've realized that if I spend the second half of my day with less-than-perfect hair, it's fine. And usually I find that going to yoga midday gives me a healthy, natural glow that I love.

While grabbing lunch or gossiping with co-workers in the break room can be a nice break in the day, I find that getting my blood flowing on my mat is so much better for my body and mind. (It also frees up my night so I can spend time cooking, reading, or hanging out with my fiance.) Not only do I get a break from sitting all day, but I also find that I'm way more creative and relaxed once I get back to the office, which makes me a better employee.

Awakened Yoga's Midday Schedule

Monday: Gentle Hatha @ 12:00
Tuesday: Yoga-lates @ 12:00
Thursday: Power Lunch @ 12:00
Friday: Power Lunch @ 12:00

Do you ever practice yoga during your lunch break? We'd love to hear your tips for making it work! If not, would you try a lunchtime yoga class sometime?

- Rachel

Yoga Anywhere

Taking yoga outside of the studio seems like a hot topic lately! First, SHAPE magazine invited their readers to take pictures of themselves practicing yoga anywhere. The pictures of people practicing all over town (and the world) were pretty great.

Then yogis took over Times Square on June 20 to celebrate the summer solstice.

While I love my studio classes for so many reasons, I also think it's great to mix it up once in a while. Lately I've been practicing in a pretty unconventional place: my bathroom! I'm doing a 31-day yoga challenge and I need to do some at-home sessions to fit it all in. Unfortunately, my apartment is mostly carpet, which can make yoga practice difficult. The only room with a big enough hard surface for me to practice on is my bathroom, so I've been setting my laptop and mat up in there. By turning off the overhead light and lighting a few candles, I've been able to transform the bathroom into something a bit more Zen for some great home sessions.

Where do you practice yoga outside of the studio?

- Rachel

Join the Yoga Anywhere Revolution [SHAPE]
SHAPE Readers' Most Amazing Yoga Poses [SHAPE]
Yoga In Times Square: First Day Of Summer Celebrated In Times Square For Mind Over Madness (PHOTOS) [Huffington Post]

Class Act: Yoga-lates with Michelle

On Tuesday, I really wanted to practice yoga at the studio, but I wasn't sure how I felt about the classes that were at the times I could go. There were two yoga + pilates classes -- classes that always make me feel really nervous. I hadn't actually ever taken one...and I realized that day that I'd actually been avoiding them.

I was avoiding these classes because my abs are my "problem area," and not in the way that so many women's magazines use that term. I don't have a problem with how the area looks (not because I have great abs, but because I just don't care that much); it's a problem area because my abs are weak. I feel really self-conscious whenever I'm in any class that has an abs section because I tucker out so fast. Everyone seems to be doing fine with it while I'm struggling. I'm sure it's just a self-fulfilling prophecy. I feel like my abs are weak, so I hate working on them...so then I don't...so they stay weak. (I'm also convinced that everyone else is secretly doing hundreds of crunches every night before bed, even if they aren't doing anything else. How else would everyone have such strong abs?!?)


I actually considered going to another yoga studio just to avoid the abs, but then I realized I was being ridiculous. That was way too much work to go through to avoid working on my abs; I needed to get over it and give Yoga-lates a try. And you know what? I ended up loving the class. First of all, I love Michelle and haven't been to one of her classes in a while. Second, I had forgotten how much I actually like pilates. It's ab-centric, but I really don't dislike it at all. And turns out, the ab section in the Yoga-lates class wasn't that much longer than it is in any other yoga class, and I actually felt like I could keep up. It was a challenging class overall but I left feeling really, really good. I'm so glad I made myself go! 


Is there a class on the schedule you've been afraid to try? Will you give it a try this week?

- Rachel

The Best Part of Waking Up: Morning Yoga

Have you been making it to the early classes on Awakened's schedule? If not, you might want to give them a try this week!

Reasons to Try Morning Yoga This Week

1. You'll feel amazing all day. Not just because yoga makes you feel amazing, but because the sense of accomplishment is a huge confidence boost that will last through your entire day. 
2. It's a lovely way to start the day. Rather than hitting the snooze three times, scarfing a bowl of cereal, and then grumbling as you sit in traffic, you can start your day slowly and peacefully. 
3. You don't have to stress about getting to class later in the day or worry about last-minute things interfering with your plans. It's easy to find excuses; we've all made plans to take a yoga class in the evening and then missed it because our day threw us a curveball. Going to the studio first thing means you don't have to worry about that. 
4. It's summer! The fact that the sun is coming up earlier these days makes it much easier to get yourself out of bed at 5:30 AM. 

Even if you know about all the great benefits of a morning class, it can still be hard to actually get there.

Ways to Get Yourself to Morning Yoga

• A morning session really starts the night before. Make sure to adjust your bedtime to account for getting up earlier than you usually do. 
• Even if you only plan to go to morning yoga once or twice a week, try getting up earlier a couple additional times each week. The more an early wake-up time becomes part of your routine, the easier it will be. (And it can take a few days or weeks to get into the morning habit, so don't give up!)
• Lay your clothes out the night before so you don't have to do very much in the morning. (I've also heard of morning exercisers who just sleep in their workout clothes so they can roll out of bed and go.)
• Don't hit the snooze; just get up and go. (If you want an alarm that eases you into waking, try the Sleep Cycle app.)
• Give yourself a little something to look forward to for after class. Something as small as getting an iced coffee from your favorite cafe on your way home can be really motivating. 

Awakened Yoga's Morning Schedule

Monday: Iyengar @ 6 AM
Wednesday: Iyengar @ 6 AM
Friday: Iyengar @ 6 AM
Saturday: Vinyasa @ 8:15 AM
Sunday: Vinyasa @ 8:30 AM

(PS I love Iyengar as a morning class -- the slower pace makes it a great option for the morning!)

Do you like morning yoga classes? Would you try a morning class a try this week? Let us know in the comments!

- Rachel

Image courtesy of FreeDigitalPhotos.net

Lazy Sunday Links

Happy Sunday! I just got back from a lovely Vinyasa class at the studio with Helen. There were only a few of us there -- is everyone else out celebrating Father's Day?

If you have a second to check out some new reading material today, here are some great choices.

Celebrating Dad -- Are Daughters Like Their Fathers? [via Oprah.com]

The summer solstice is June 20 -- celebrate with Sun Salutation A! [via FitSugar]

Mindful Breathing: Round n' Round We Go [via Daily Cup of Yoga]

5 Ways Yoga Helps You Become a Better Person [via MindBodyGreen]

10 Feel-Good Thoughts for a Bad Day [via Mark and Angel Hack Life]

I'm off to get cleaned up and then head to the grocery store. Have a great evening!

- Rachel 

Do You Mind When Yoga Instructors Touch You?

I read an article last week about a high-tech tank top that would give you a "subtle nudge" when you are out of alignment during yoga. The Move by electricfoxy "includes 4 stretch and bend sensors located in the front, back and sides. Together, they read your body’s position and muscle movement, assess whether it is correct, and provide real-time feedback to correct it through haptic feedback components located in the hips and shoulders." Wow...crazy, right!?

While I'm not convinced this kind of athletic wear is going to become widely available any time soon, it did make me start thinking about receiving "subtle nudges" in yoga classes.

Personally, I love it when instructors adjust my body. While I love the feeling that I am doing a pose correctly (it makes me feel like I'm getting more experienced), I'm not insulted if they correct me. I'd always rather be doing the pose right. When an instructor touches me to help me to relax my neck, square my hips, or reposition my arms, I can then allow the muscles that are supposed to be working the chance do their job and get stronger. I also feel more confident that I'm not going to injure myself.

Beyond that, I find an instructor's touch can just feel really good; in so many cases, that touch helps me breathe deeper, sink lower, or stretch further, which feels great. Even if I can't do it on my own just yet, a few seconds of doing a pose more fully, with the support of someone I trust, helps me know what it can feel like, and I love that.

While I don't mind being touched or corrected in yoga classes, I know not everyone feels this way. Some people prefer not to be corrected or touched at all. Some people feel embarrassed by corrections, while others just don't like to be touched and feel that an instructor's touch can interfere with their sense of personal space and comfort levels.

So I'm curious: do you mind when instructors correct or touch you during class? Why or why not?

- Rachel

High-Tech Tank Top to Replace Teachers' Touch? [YogaDork]
Move [electricfoxy]

Lazy Sunday Links

How is your Sunday going? Mine has been busy, busy, busy! I'm hoping I'll get to have a little bit of a lazy Sunday this evening, but thus far, it's been all work and errands.

Hopefully you'll grab a moment for yourself today too! And if you do, here are some great articles worth checking out.

If beautiful yoga photos inspire you, you must check out the portfolio of these talented Vancouver photographers. [via Pure Souls]

Traveling this summer? Here are some great travel yoga mats. [via FitSugar]

If you're feeling stuck, read Five Ways to Re-Ignite Your Dwindling Yoga Practice. [via MindBodyGreen]

10 Signs You May Be Doing Too Much Yoga -- a hilarious read for those at the other end of the spectrum. [via Yoganonymous]

Have a great Sunday evening!

- Rachel

Healthy Recipes: Greek Chicken Meatballs

This is one of my favorite recipes ever! I made it on Sunday and was once again amazed by how delicious it is.

Ingredients

1 lb ground chicken
2 tbsp milk
2 tsp oregano
1/4 tsp crushed red pepper
2 tbsp panko bread crumbs
dash of Greek seasoning
one 6-ounce container of Greek yogurt
crumbled feta cheese
red onion, lettuce, pita, cucumber, and hummus for serving

Preheat the oven to 375.

Combine chicken, milk, oregano, red pepper, panko, and Greek seasoning in a large bowl. Mix well with a fork and use your hands to form about 15 small meatballs.

Place on a foil-lined baking sheet and bake for 20 minutes or until they are cooked through.

To serve, spread a pita with about tablespoon of Greek yogurt, a sprinkle of feta cheese, top with lettuce and red onion, and then put meatballs into the pita. Serve with veggies and hummus.

This recipe is fast, easy, and makes for a great lunch or light dinner!

- Rachel