Tag: lifestyle

Easing into a New Workout Routine

Research has shown that regular physical activity is among the factors that have the most beneficial effects on health. It helps maintain body weight, can boost your brain health, reduces the risk of heart disease, enhances the immune system, and slows the effects of aging. So why do less than 5% of adults perform the minimum recommended amount of exercise (150 minutes at moderate intensity or 75 minutes at vigorous intensity) per week? Many find that getting into the habit of working out can be a huge challenge. Not to mention that there are right and wrong ways to go about it safely. In the spirit of New Year’s resolutions, let’s talk about how to ease into a workout routine.

The best place to start is to determine your “why” and go from there. One of the reasons listed above may be motivation enough! Figuring out which is most important to you can help you stay on track when you might feel like quitting. Keep it in the back of your mind as you go through your fitness journey. You’re going to have good days and bad days, so having this “why” may be the thing that keeps you on track.

The next step is to set a realistic goal within a realistic timeframe. Upwards of 65% of all people who begin an exercise program end up dropping out in three to six months. This is likely due to the fact that we tend to set unrealistic goals that are unattainable within our projected timeframe. Start with smaller and more attainable short-term goals. Once you’ve set your goals, create a plan to reach them.

First and foremost, start slow. Progressive overload is a commonly utilized method with weight training and involves gradually increasing the weight, frequency, or repetitions in a routine. But it can be applied to cardiovascular fitness programs as well. Exercise is a science and should be approached as such. Your weekly routine should include cross-training, as I wrote about in last week’s PT Corner. Starting with anywhere from 10-15 minutes of exercise and slowly building in intensity, duration, and frequency. A general rule of thumb is increasing by no more than 10% per week.

Having a formal training plan or schedule to follow is a great way to help stick with the plan. When I used to train for marathons, I would write my six-month training regimen on the calendar as a way to stay motivated. Scheduling time into your day until exercise becomes part of your routine is a great place to start. Look at your schedule, determine the most ideal time for you to exercise each day, and then make it a recurring appointment. Always have a Plan B for when life gets in the way. If you can’t make your 60-min LYT Yoga Expresso class because of an unexpected engagement, schedule time for a 20-min HIIT class instead! If and when setbacks happen…and they will…don’t just throw in the towel. Be compassionate with yourself and get back in the game when you’re able. Doing something is better than nothing at all.

Finally, accountability is huge. I used to pick a fun destination for my marathons, so once I bought that plane ticket and entry fee, there was no turning back! Many times I would run them with friends as well. Finding a social network to exercise with is a game changer! My 5:45 am classes at the LYT NJ studio grew in popularity because we all began to feel like family. People would ask about or check up on those who missed a few days in a row. We looked forward to seeing each other and sweating together, even at the wee hours of the morning!

On that note, we just launched our LYT Yoga 6-week Build Your Capacity challenge, which is a great way to ease into a cross-training program, which has been designed to help you build better habits in the new year! You don’t need to be a LYT Daily subscriber to join, so it’s the perfect way to introduce friends, coworkers, and family members not only to LYT Yoga, but also meditation, strength training, HIIT, mobility, and flexibility work. Even experienced LYT yogis will find the cross-training to be a useful addition to their LYT Daily! Click the link below to check it out! Until then, I’ll see you on the mat!

LYT Yoga 6-week Build Your Capacity challenge

Xoxo,

Kristin

January 2, 2022
Vegan Cheese Plate

Tis the season for eating and entertaining! Are you hosting family or friends or on appetizer duty over the Holidays? Try Rhonna’s Vegan Cheese Plate full of sweet and savory bites that make the perfect start to any snack or meal!

December 23, 2021
Pain in the Knees

It’s that time of year where we may find ourselves kneeling down more than usual…wrapping gifts, playing on the ground with children or grandchildren, and picking up after the aforementioned children or grandchildren! Over time, many people find weight-bearing through the knees to become less and less comfortable and it’s usually due to degenerative changes in the knees. This can include arthritis of where the femur articulates with the tibia or patella.

The term “arthritis” refers to inflammation (-itis) of a joint (arthr-). Osteoarthritis is the most common form of arthritis in the knees. It is a degenerative, wear-and-tear type of arthritis that occurs most often in people ages 50 and older. There is a gradual wearing away of the protective covering of the bones of the knee, which results in a decrease in the joint space. As the cartilage wears away, it becomes frayed and rough. Over time, this can result in bone rubbing on bone and the development of painful bone spurs. The knee may become stiff and swollen, which may be worse in the morning or after prolonged sitting. Loose fragments of cartilage can interfere with knee range of motion and cause locking or a grinding noise called crepitus. But all of this usually doesn’t occur until the later stages of OA, so a lot can be done to manage symptoms and halt the progression of this degenerative diagnosis.

With any type of wear-and-tear issue, the most important thing to evaluate is the body in motion. In the simplest of terms, humans are just very advanced machines. In the same way that your tires will wear unevenly if you don’t rotate them, your body will wear down if you don’t give it regular tune-ups and move in multiple planes of motion! So typically if someone has developed OA in the knees, it’s traditionally due to both poor body mechanics and overuse of some sort. It is important to note that the knees are pretty simple joints in that all they really want to do is bend and straighten. If that’s all we ask them to do and if the weight is evenly distributed, they tend to stay pretty healthy. It’s when medial, lateral and twisting moments occur at the joint that we see injury. It’s with overuse that we see wear-and-tear. But the fact of the matter is that we need weight-bearing exercise to maintain the health of our articular cartilage. Studies have shown that 10% of sedentary people have knee OA as compared to only 3% of recreational runners. In elite/professional runners, the percentage increases to 13% due to the overuse.

By improving the way in which we move, we decrease the wear and tear through our joints. Keeping the kneecaps tracking over the feet, sitting back into the hips with heels-down squatting to keep the knees behind the toes, and maintaining strength in the core and hips all help minimize the amount of weight through the articular cartilage of the knees. Maintaining full joint range of motion allows weight to be transferred across a larger surface area and minimizes the amount of force through in any area in particular. Add exercise in additional planes of motion, such as LYT Yoga®, which increases strength of the hips and core, increases muscle and joint flexibility, and focuses on proper joint mechanics, and I’d argue your chances diminish even further. But sometimes no matter what we do, we are unable to bear weight through the knees due to pain. This doesn’t need to affect your yoga practice! I’ve created a 4-class beginner series on LYT Daily called “No Weight Thru the Knees”, so you can stay on your mat or help encourage someone you know to get LYT with you, knee pain and all! Click the link below to our YouTube channel for a short video on ways to modify your practice without bearing weight through the knees, so you can keep moving all season long! Until then, I’ll see you on the mat!

Xoxo,

Kristin

December 21, 2021
Get to Know the LYT Team – Holiday Edition

The holiday season is all about making memories and honoring tradition. Our LYT team had so much fun reflecting on the ways they spend their holidays and the people that make this time of year such a special one!

December 17, 2021
The Physiology of Stress
While it may be the “most wonderful time of the year”, it can also be quite stressful. So many studies are emerging revolving around the negative impact of stress on the body in so many ways. What happens in the body when we are stressed? What is the physiology of stress?

Any physical or psychological stress can disrupt the equilibrium of our body’s systems and result in a stress response, which manifests either in our body or in our behavior. This stress response is moderated between the nervous, endocrine, and immune systems, in order to prepare the body to handle the challenges presented by the stressor. But if the stressor is intense (or just perceived as being so), repetitive, or prolonged, the stress response becomes maladaptive and harmful.

Stress generally affects all systems of the body, including the cardiovascular, endocrine, respiratory, gastrointestinal, nervous, muscular, and reproductive systems. With regards to the cardiovascular system, acute stressors, such as awaiting test results or slamming on the brakes to avoid an accident, cause an increase in heart rate, stronger heart muscle contractions, dilation of the heart, blood pressure elevation, and redirection of blood to larger muscles. This is also known as the “fight or flight” response. The endocrine system increases its production of stress hormones – epinephrine (adrenaline), norepinephrine, and cortisol – which act as messengers for these effects and provide the energy required to deal with the challenge. Once the acute episode passes, the body returns to its normal state. Acute stress manifests in the respiratory system as shortness of breath and rapid breathing due to the constriction of the airway between the nose and lungs. It has been shown to trigger asthma attacks and bring on panic attacks as well. The gastrointestinal system has hundreds of millions of neurons which are in constant communication with the brain, explaining that feeling of “butterflies” in the stomach. It can affect how quickly food moves through the bowels, digestion, and what nutrients the intestines absorb. Stress can also make the intestinal barrier weaker, causing changes in the gut bacteria, which can then impact the ability to think and affect emotions. With regards to the nervous system, stress will activate the sympathetic nervous system, which in turn activates the adrenal glands to produce more stress hormones. Stress affects the musculoskeletal system by tensing up the muscles to guard against pain and injury. Finally, in the reproductive system, acute stress can cause impotence and adversely affect menstruation cycles.

As the duration of stress lengthens, it becomes chronic. Stress responses go through three different stages in this progression:
- Recovery Phase – following the acute phase, the body begins to repair itself by lowering cortisol levels and normalizing the physiologic responses but remains on high alert.
- Resistance Stage – if the stressors persist, the body will adapt by continuing to secrete stress hormones, which keeps the body’s physical response to stress elevated – symptoms include poor concentration, irritability, and frustration.
- Exhaustion Stage – the body’s immune system begins to weaken as a result of the suppressive effects of stress hormones, causing symptoms of burnout, fatigue, depression, anxiety, and reduced stress tolerance.
Chronic stress manifests in all of the systems of the body as well. It can increase the risk for hypertension, coronary artery disease, heart attack, and stroke. It results in a long-term drain on the body due to the continuous activation of the nervous system and has been linked to the development of chronic fatigue, metabolic disorders like diabetes and obesity, depression, and immune disorders. Chronic stress can affect testosterone production resulting in a decreased sex drive and can negatively affect a woman’s ability to conceive and her postpartum adjustment. Finally, it causes the body to be in a relatively constant state of guardedness, which may trigger other musculoskeletal reactions in the body. For example, low back and upper extremity pain have both been linked to stress, especially job-related. Both tension headaches and migraines are associated with chronic muscle tension in the shoulders, neck, and head. Muscle tension and eventual muscle atrophy all promote chronic, stress-related musculoskeletal conditions.

So what can we do about it? Exercise and mindfulness have been shown to be effective remedies for stress, both acute and chronic. So head on over to LYT Daily for hundreds of on-demand classes or to the LYT Studio for LIVE Zoom classes with feedback from our fabulous LYT instructors. See you on the mat!

Xoxo,

Kristin
December 13, 2021
The Almighty ACL

With ski season just around the corner, it’s time to talk about the almighty ACL. I used to love to ski with abandon until I became a physical therapist and then skiing was never the same again! ACL sprains are common knee injuries and skiers are one of the most at-risk athletes. Others include soccer, basketball, and football players. That being said, I can no longer go downhill skiing without an arguably irrational fear of tearing or spraining my ACL. Sigh.

The ACL, which stands for anterior cruciate ligament, is one of two cruciate ligaments that aid in stabilizing the knee joint. The ACL and PCL (posterior cruciate ligament) form an “X” or cross within the knee. The ACL comes from the posteromedial of the medial aspect of the lateral femoral condyle and inserts on the anteromedial tibia, blending with the medial meniscus. As it passes from the femur to the tibia, it spirals outward (laterally) on itself.

The primary function of the ACL is to restrain the tibia (shin bone) from moving forward on the femur (thigh bone). It also restrains rotation and medial/lateral (varus or valgus) displacement of the tibia when the knee is straight. Finally, the mechanoreceptors present in all ligaments provide crucial proprioceptive information to the brain as to where the knee is in space at any given time.

Roughly 70% of all ACL injuries are caused simply by doing the wrong movement. Furthermore, approximately 75% of all ACL ruptures are sustained with minimal or no contact. A common mechanism of injury involves a cut-and-plant movement, especially if there is rapid deceleration involved, which is why skiers are at-risk for injury. When turning, if there is a sudden change in direction of the knee but the foot stays firmly planted in the ski which is still pointing downhill, you’re replicating the cut-and-plant movement and can tear the ACL. Other mechanisms of injury include rapid stopping, landing awkwardly, pivoting, twisting, and direct blows to the leg.

Studies have shown that females are at increased risk of ACL injury and have a 2.4-9.7 times higher incidence rate as compared to males. Some studies suggest that females have weaker hamstrings, so they mostly utilize the quadriceps while decelerating. This places increased stress on the ACL, as the quads are less effective at preventing forward movement of the tibia as compared to the hamstrings. A second factor that may increase the risk in females is a wider pelvis requiring the femur to have a greater angle towards the knee. One study using video analysis demonstrated that female athletes are more likely to bring the knees in when changing directions suddenly (creating a valgus stress), which increases the strain on the ACL. Finally, hormonal variations may increase the laxity of ligaments overall in females.

When someone sustains an ACL tear, there may be an audible pop and the knee will often give out underneath them, which is often followed by an immediate onset of pain and significant swelling. Range of motion may be restricted, especially full extension. There may be widespread mild tenderness to touch as well. If not repaired, episodes of giving way are common, especially with pivoting and twisting motions. People are able to function without an ACL, but this often leads to an earlier onset of arthritic changes to the joint due to the decreased stability and increased wear and tear.

They say an ounce of prevention is worth a pound of cure, which has never been more true than with the ACL. An ideal ACL prevention program will incorporate plyometrics, neuromuscular training, muscle strengthening, and education on body mechanics and landing technique. Plyometrics should include high intensity agility drills that develop footwork and power, including cutting, jumping, and lateral movements. The athlete should be taught to begin and end movements with proper positioning involving hips and knees being sufficiently flexed, jumping and landing with knees over the foot avoiding a valgus stress, and landing softly. Strength training should be focused on the hamstrings and glutes. Any asymmetry in strength and movement patterns should also be addressed. Hmmm…does any of this sound familiar?? LYT Yoga® fits the bill and is the perfect preseason prevention training! However, if you find yourself struggling from an ACL sprain, click the link below to our YouTube channel for some simple exercises to help rehabilitate your knee following an injury. Until then, I’ll see you on the mat!

Xoxo,

Kristin

December 7, 2021
LYT Gift Guide 2021

Get that gift list ready! Our second annual holiday gift guide will have you checking things off for family and friends in no time, whether they’ve been naughty OR nice! We’ve got exclusive discounts on some of our favorite things so all you have to do is tie these perfect presents up with a bow and get them under the tree. Shopping for yourself? We won’t tell! Treat yourself—we’ve made it through 2021!

1. Vivo Barefoot

We know that spending more time being barefoot means better balance, proprioception and body awareness which all provides feedback for better foot mechanics. When we have better foot mechanics, we can optimize the hips, knees and you guessed it…THE CORE. For when the occasion calls for shoes, throw on Vivo Barefoot—they are wide, flexible and thin to mirror the fan-shaped, flexible and sensory nature of our feet.

Vivo Barefoot starts at $135

Lara’s pick: Magna FG in Obsidian – These shoes take you from city to summit – the knitted collar is engineered to allow for enhanced natural foot and ankle mobility. Lightweight, flexible and durable; this is outdoor and everyday footwear rolled into one and perfected for feet.

Save 10% with AJBARE10

Shop at https://www.vivobarefoot.com/us

2. Asha Patel Designs

“Just breathe” is the mantra of Asha Patel—a pharmacist turned jewelry maker whose designs are symbolic but simple and brimming with intention. Mixed with meaningful gems and edgy materials, her designs are about female power, strength and beauty.

Asha Patel Designs start at $55

Lara’s pick: East West Trikon Drop Necklace—it embodies light, intention, energy and prosperity—all the things we need this holiday season and into the new year!

Save 15% with LYTYOGA, exclusions may apply

Shop at https://www.ashapateldesigns.com

3. Ted’s Brain Science

Developed by neuroscientist Ted Price, his pre-clinical research found that resveratrol may reset the pain threshold in injured nerves, cutting back on false pain, while allowing important pain signals to still make it through. Now that’s advanced pain relief! Perfect for tendinitis, muscle strains, carpal tunnel, arthritis, plantar fasciitis, and sore muscles, this is the perfect stocking stuffer for anyone who needs a little R+R—relief and recovery!

Ted’s Brain Science starts at $24

Lara’s pick: Ted’s professional strength cream is made with a formula catered to the needs of neuropathy patients and patients on blood thinners or those who are allergic to aspirin or NSAIDs—relief for all!

Save 15% with LYTYOGA

Shop at https://tedsbrainscience.com

4. Nuvita

Looking for a little self-care that gives back? Nuvita CBD oils are all hemp-derived, contain less than .3% THC and comply with the 2018 Farm Bill. From helping to balance your mood and inflammation, to tummy troubles and problems sleeping, their oils have a wide therapeutic range, and every month they hand-select a charity that supports vulnerable women and children. They also have a pet-safe formula that is specifically formulated for your furry friend!

Nuvita CBD oils start at $55.50 for humans, $19.50 for pets

Lara’s pick: CBG Infused Full Spectrum CBD Oil

Save 10% with NEWLIFE

Shop at https://nuvitacbd.com

5. K-Deer Activewear

K-Deer is an LGBTQ, female-founded and led company committed to designing high-quality activewear that’s joyful, unique, supportive and inclusive of ALL HUMANS. They believe fit, comfort and confidence are connected, so their clothes are designed for performance first. Their innovative material won’t lose resiliency over time and will even shape comfortably around a growing baby bump. Their moisture-wicking fabric is H2O friendly and provides UPF 50+ sun protection. Their bold and vibrant prints inspire us to live boldly and honestly as the best version of ourselves, and we hope you will too!

K-Deer leggings start at $88.00

Lara’s pick: K-Deer’s Mabel Stripe signature design has created a movement of treating the world with love and kindness.

Save 20% with LYT20, exclusions apply.

Shop at https://www.k-deer.com

6. Florissana

We will spend a reported $15,000 on skincare products in our lifetime. But what is really in the products we put on our skin, and what is it doing to us and the world around us? If you have been looking for cosmetics that are high quality, eco-friendly and cruelty free, then look no further! Florissana is a curated store of natural cosmetics by Jana Broeckx—a member of our own LYT community!

Florissana starts at $10.00

Lara’s pick: The Dirty Pretty Things revitalising face mask is loaded with a blend of traditional herbs, spices, and antioxidants to cool and heal the skin after a long day of moving and teaching!

Save 15% with LYTYOGA

Shop at https://www.florissana.com

7. Sobrietà Boutique

Living alcohol free doesn’t mean you have to stick to water and soda! This holiday season, enjoy some healthy non-alcoholic alternatives that will surely make your taste buds happy! This boutique also has a great collection of uncommon goods perfect for any adult on your list!

Sobrietà Boutique starts at $10.00

Lara’s pick: Teetotaler White Wine—because wine not?

Save 10% with YOGA

Shop at https://www.sobrietaboutique.com

8. Baxter Blues

Sitting for too long in front of our screens leads to pain in our head, neck, shoulders, back AND hips, but it can also place a tremendous strain on our eyes! With the workforce spending an average of 7 hours looking at screens each day, we are exposed to tremendous amounts of blue light, resulting in interrupted sleep, migraines and eye disease. Block out the harmful blue light with Baxter Blues with function and style!

Baxter Blues start at $95.00

Lara’s pick: the DREW in cappuccino because why can’t we feel good and look good for all of those zoom calls?

Save 15% with code YOGA15

Shop at https://baxterblueglasses.com

9. Rovectin

“To return back to where it was” is what reverti means in Latin and is also where the name, Rovectin, originated from. Rovectin began when a brother simply wanted to help his sister restore her severely damaged skin from chemotherapy. Now it is a celebrated brand with incredible restorative qualities for all skin types. While we may not be able to turn back time, (and after the last year and a half, we might not want to) we can at least care for our skin and keep it looking healthy and fresh!

Rovectin starts at $19.00

Lara’s pick: Barrier Repair Facial Set—a cleanser, moisturizer and anti-aging oil to complete your skincare routine!

Save 15% with code LYT15

Shop at https://rovectin.com

10. Kanuda

Physical Therapists unite! A pillow that helps with alignment and posture? Sign us up! Kanuda is the perfect pillow that integrates physical therapy benefits to ensure proper neck alignment while sleeping on your side, helping to reduce pain and sleep better!

Kanuda starts at $79.00

Lara’s pick: Piano Air Pillow – this pillow is designed to provide cervical spine and shoulder support with a soft yet elastic texture.

Save 15% using code LYT15

Shop at https://kanudausa.com

11. Sohum Candle

When you light your Sohum candle, SoHum illuminates your intention—be it a room to smell good, to a life to be more enriched. Together, let’s brighten our awareness that we are safe, we are supported, we are loved.

Sohum Candles start at $15.00

Lara’s pick: Cardamom Tea + Citrus—fill your room with the scents of grapefruit, ginger, cardamom, tea, pink pepper, cinnamon, and amber, balanced by cedar and vetiver for a sophisticated holiday punch redux!

Save 25% using code LYT25

Shop at https://www.so-hum.ca

12. *NEW* LYT Yoga Mat

After this last year, we may need an extra reminder—WE CAN and WE WILL! Our new yoga mat designed exclusively by Lara gives us a compass to better align our down dog and handstand and helps us guide our directions in our practice.

Mat costs $111

Save 20% with code GIFTGUIDE

Shop at https://shop.lytyoga.com/collections/accessories/products/new-lyt-yoga-mat

13. Rollga

One of our favorite foam rollers on the market, Rollga is designed to stabilize the hips, align the back, and increase range of motion, and is ideal for muscle recovery, fascial health, and functional restoration of movement. Because of its contoured shape that fits the curves of our body, this roller reaches trigger points that are difficult to reach with ordinary rollers while naturally restoring our fascia lubrication and helping to stimulate oxygen-rich blood flow for healing!

Rollga starts at $49.99

Save 15% with ALLYBNOEL

Shop at https://rollga.com

December 2, 2021
Three Rules of Gratitude
by Professor Jeremy David Engels, PhD, E-RYT500 (@yoga.professor)

What’s your gratitude practice?

In addition to being a longtime mindfulness, meditation, and LYT yoga teacher, I am also a scholar and professor of communication. In my book The Art of Gratitude, I argue that gratitude matters. The words we use to describe our emotions are important, as they influence how we and others feel.

Here are my three rules for how to practice gratitude.
1. Practice gratitude every day
Scholars have documented the many personal, social and health benefits of gratitude. Gratitude can lower blood pressure, reduce anxiety, improve sleep, and make people feel happier and more at home in the world. In general, research shows that the practice of gratitude reduces suffering and promotes individual well-being.

So the practice of gratitude each day is important – but it also requires the right philosophy and the right rhetoric.
1. Avoid the language of debt
Many of us regularly say “I owe you one,” “I owe you a debt of gratitude,” or some other phrase that means basically the same thing.

In doing so, gratitude becomes a kind of a debt incurred during daily life that I need to repay.

In The Art of Gratitude I argue that the trouble with the language of debt is that it transforms how we talk about gratitude into a transaction. When gratitude becomes a daily practice of counting and keeping score, and when we only do kind things for others when they can repay them, it’s easy to start thinking of life itself as a series of economic transactions—and this way of thinking is so limited. Life is not a transaction. Life is not a debt. The value of our fellow human beings can never be captured in economic terms.
1. Recognize interconnectedness
My academic research is influenced profoundly by yoga philosophy. I define yoga as a practice that aims to reduce suffering in the world by sensitizing us to our fundamental interconnectedness with all living beings and the earth itself. This is what it means when we say that yoga is union (from the Sanskrit root yuj, yoking, connection, union).

In the United States, it is common to speak of self-reliance. But no person builds their life alone. Everyone is supported. The yogic practice of gratitude, or “santosha,” encourages practitioners to acknowledge and give thanks for the many forms of support that allow them to live their lives.

To breathe is to take in the same air that others breathe; to stand is to stand on the same earth that others stand on. Without the air, or the earth, shared by all, we wouldn’t be here. The practice of yogic gratitude encourages people to recognize that they are part of the world, not separate from it.

It also teaches people to recognize that to reduce their suffering they must also work to reduce the suffering of those around them. Often people don’t see it this way, but there is no injustice that affects someone else that does not also in some way affect each one of us too.

True gratitude is a practice of recognizing our interconnectedness – that we are all in this together, and that we need each other to face the challenges of life in a world beyond our control. True gratitude is a practice of yoga, and yoga is a practice of true gratitude.

Feel free to reach out and tell me about your gratitude practice! You can connect with me on Instagram @yoga.professor
November 25, 2021