Tag: motivation

Never Work For Your Heroes

You should never work for your Heroes

If the old adage “You should never meet your heroes” bears true, then I’m here to tell you, you should definitely never work for them.

If you google the original warning, you’ll get search page after search page full of people corroborating the advice.

“You’ll be disappointed!” they say.

“The image will be shattered!” they warn.

“You’ll lose all hope in society!” they yell in all caps.

I understand why people say this. I understand why the world warns you not to meet people you put on a pedestal. Let’s face it–we are all human. So it makes sense that if you meet someone you’ve placed unrealistic expectations upon…it’s probably not gonna work out for you.

However, now that I’ve not only met my hero but then worked for her directly for two years….I’d like to weigh in.

Y’all need to get better heroes and stop being afraid to meet them.

Lara became a hero to me not because she was a brilliant recording artist, movie star, or something to that effect (although of course, she is a bit of a rock star in the yoga and PT world, let’s face it!)…she became my hero because she was genuinely a good person, with a good heart, doing good things, and cared about making people light up and be their best. She also knows how to effectively communicate all of that with grace, and never apologizes for her humanity.

Her intelligence, confidence, humor, and fierce compassion for others did not let me down. It has been so inspiring to get to see Lara through life’s ups and downs and model behavior that I would like to adopt into my own life. She’s always evolving and open to change. She takes everyone’s opinions seriously. She values all life. She takes criticism with an open ear and heart and is the first to admit if she is wrong. She stands by what she says–and she gets out there and moves every day!

Does this mean that she is 100% perfect all the time? Of course not! In the past two years, there have been moments where I’ve had the “C’mon Lara!” thought. But you know what–she’ll be the first to admit it. And guess what…I’m not perfect either (Thank God!) and she’s never made me feel poorly about it. She has hard days too, or things that didn’t go as well as planned, or any other of the plethora of things that make us human. But isn’t that amazing? To see your hero be a human, and understand that we are all human. To see how a genuinely amazing human responds in the face of adversity? A TRUE role model. Doesn’t that give you hope? Doesn’t it make striving to be a better person more of a realistic goal?

So please, meet your heroes. If they don’t measure up to your expectations, then wouldn’t you rather know so you can find the ones that do?

If you’ve met your hero and they rose to the occasion…then I’ll dare you to go one step further and work for them, because it might make you love and respect them even more.

To Lara, the LYT Team, and the LYT Community….thank you for the opportunity to work with you. To serve a mission with a badass leader like Lara, hard-working souls like our team, and outstanding humans all around the world that strive to make thousands of people feel better in their bodies and minds has been an incredibly rewarding experience. I’m happy to report that Lara Heimann and all things LYT Yoga have passed the meeting and working for your heroes test, and I am honored to have been a part of the journey.

-Catherine Ferraro

-Former COO, LYT Yoga

December 30, 2021
The Benefits of Cross-Training

Most people are well aware of the benefits of exercise for not just the body, but also the mind and soul. We often find something we like, establish a routine, and not vary too far from it. I am as guilty of this as anyone! And while this is markedly better than not exercising at all, there’s a substantial argument in health and fitness for cross-training, or the practice of mixing exercise activities. It can be ideal to incorporate into your exercise regimen for a variety of reasons, beginning simply with novelty.

Doing the same routine every day can get tedious, which can lead to finding excuses not to work out. Simply stated: cross-training keeps you from getting bored! Different types of exercise can offer different feelings of exertion and gratification, helping to keep you motivated. This is why in LYT Yoga, we have you change direction on your mat regularly, keeping the perspective fresh and helping to keep you from getting bored.

Cross-training also allows you to seamlessly adjust your plan when life gets in the way. We’re all going to have those days where we simply don’t have 60 minutes to spend exercising. Opting for a 30 minute HIIT class or going for a run can give you the same bang for your buck when you’re short on time.

Including cross-training into your fitness program allows you to vary the stress placed on your muscles and reduce the risk of injury, as well. Any time one type of exercise is performed repeatedly, the possibility of injury increases. If there is no change or chance to rest, there is a higher risk of sprains and strains. Cross-training allows you to continue exercising parts of your body while the other parts rest.

While months of doing the same movements, again and again, can be beneficial for sports and competition, it can significantly limit the level of your overall fitness and wellbeing. If the frequency, intensity, time, and type of exercise never changes, the body plateaus and has no reason to become more efficient or more fit. Stagnant routines cause stagnant metabolism. If the body has become used to the energy and task requirement, caloric expenditure will not increase. On the other hand, if we cross-train, the body must continually make adjustments, more energy is required to meet these needs, and metabolism and fitness increases.

Finally, by cross-training, you can strengthen and condition your entire body in multiple planes of motion to improve your overall mobility, balance, flexibility, and agility. We need a variety of movements in our bodies in the same way we need variety in our diet. If you do the same exercise regimen every day, it would be kind of like eating the same meal every day. You wouldn’t get all the nutrients your body needs.

This matters at a genetic level as well, for the genes associated with how healthy and fit you are get expressed in your muscles. Research from 2014 on the programming of the human genome and human skeletal muscle after exercise found that training actually changes the shape and function of our genes. If certain muscle groups are left unused, those genes for health and fitness are left unexpressed. Which is why cross-training is so important. It maximizes the number of muscles used and therefore, the number of health and fitness genes triggered.

The LYT Yoga Method already requires moving the body in multiple planes of motion, utilizing plyometrics, core strengthening, and stability work to maximize the effects of cross-training in a yoga platform. On the LYT Daily, we offer HIIT, resistance bands strengthening, and stretch classes as well. Next month, we are launching our 6-week Build Your Capacity Program, which will be available to all people of all fitness levels. With daily classes that build in length and intensity level, it utilizes the concepts of cross-training and works towards building better habits both on and off the mat. Keep an eye out and join us! Until then, I’ll see you on the mat!

Xoxo,

Kristin

December 29, 2021
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
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
Sequencing Tips & Tricks for LYT Teachers
Hi all! I’m Teagan.

As a longtime yoga teacher, but newer LYT yoga teacher (I was in the 1st cohort of the online 200-hour program which graduated in April 2020 & completed the 300-hour in September 2021 – LYT Level 2 certified, woot!), and a recent addition to the LYT Prime platform, I thought it might be helpful to share some of the ways I put together my sequences for classes each week. Each class is different, and everyone has strategies that work for them, but I hope that by sharing my current process, you’ll get something useful out of it.

And I should say, first and foremost, if you haven’t taken Kristin William’s sequencing labs, then you need to get on that ASAP!

You can join me weekly on LYT Prime for LIVE Zoom classes every Thursday 8-9AM ET!
1. Find Your Theme
My classes almost always start with an idea/theme/body part, etc. – some concept that is going to be the throughline. Here are some of the ways that themes come to me:
- it may come to me during a class I’m taking
  - might be a cue that sticks with me – either from the teacher or something I come up with myself in my own body/mind
  - might be something about their theme that I want to chew on and put my own spin on, something that feels meaningful to me
  - might be some shapes or transitions that are in the class that I want to dissect and play around with more and in different ways
- because of an injury or pain I’m experiencing OR a part of my body that feels like it needs attention
  - I ask myself ‘what can I do to try to help myself with this on my mat?’
  - I know that what helps me can often be a way to help others
- from what I’m seeing working with my clients/students
  - issues they’re having in their bodies
  - concepts I think they need more clarification/work on as I watch them practice/move
- from something I’ve read or seen
- a body part or action in the body I want to know more about and am willing to do some research on OR one I want to educate others more on
  - I think choosing a body part or action is a great way to embody your knowledge and help others to really understand it too
- of course, there are all the holidays, seasons, chakras, states of matter, etc. to pull from
I keep a running list of ideas on my phone that is ever-expanding. Whenever I think of one, I just add it to the list. That way I’m never short on inspiration when I need to pull together a class. And I try to pick a theme that I’m really excited about to teach on a given week so that I’m showing up with as much enthusiasm as possible when I’m teaching.
1. Start Making a List of Poses/Ideas
The next thing I do is open up a Google doc and start listing off poses or movements that are in line with the theme. I think back on and also sometimes go back and look at previous classes that have relevant examples of whatever I’m looking to theme my class around. One of the wonderful things about LYT Daily, LYT Prime, and all the LYT trainings is that we have such an expansive library of resources to draw from. The more you practice LYT, the more the concepts, movements, and ideas become embedded into your body and mind, so start there, with what is already inside.
1. Refer to Other Resources for Inspiration
Depending on the theme/idea I will also often go to Instagram and look at relevant hashtags or YouTube and seek out videos, usually from physical therapists, addressing whatever topic. These are great resources that have really helped spark my creativity in the past. I always try any ideas I get from these places out on my body first to make sure they make sense to me and convey what I’m trying to get across.
1. Get On Your Mat
Once I have some ideas to work from, the next thing to do is to get on my mat. It’s true, I can design a class sitting on my bed (where I usually do work from at home), but it tends to be much more predictable, rote, and boring (in my personal opinion)*. When I get on my mat and start playing around with movement, the class often almost seems to write itself. And I get excited about what I’m putting together. This part somehow amazes me a lot of the time. Even though I’ve been planning yoga classes for over 15 years, the magic of the sequencing coming together still feels special. I love it.

* Although I have also considered designing a class called “The Obvious Class” and making the poses and transitions between poses as obvious as possible. I think that would be fun too!
1. Refinement
Ideally, I have a day or two to let the class sit before I come back to it. That way I have a little more time to process the movements and have some space away from it so that I can come back with fresher eyes and make some refinements. These days I often end up with a few too many ideas and need to do some culling or trimming to fit it into the allotted time frame.

I do also design classes where I simply get on my mat and figure it out from there; no specific idea or theme per se, but just allowing my body to speak to me and move me around my mat as it needs. As yogis/human beings, we want to be able to access the wants, needs, desires of our minds, bodies, and spirits. So being able to tack between these different layers of ourselves and listen to them is an important aspect of feeling well-balanced and fulfilled.

I hope, for those of you who are teachers, these thoughts/explanations might add something to your sequencing process. I’d love to hear about your strategies too. Feel free to reach out on Instagram @yogawithteagan.

And I hope to see you in class soon.

xo,

Teagan

Teagan Schweitzer, Ph.D., E-RYT 500

yogawithteagan.com
December 9, 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
Warming Up to the Cold

It’s getting to be that time of year where everyone is looking to get warm as the temperatures drop. Ever since moving to the tundra of Wisconsin and dealing with the winds of the lake effect, my attention to staying warm despite the cold has become hyper-focused! As the temperature outside decreases, body heat is lost more quickly and it becomes more of a challenge to maintain a normal body temperature. Luckily we have some good defensive mechanisms in place to help us stay warm when baby, it’s cold outside!

The first line of defense occurs right when we encounter colder temperatures and our body automatically redistributes blood to the torso in order to keep the vital organs warm and in working order. The blood vessels of the skin constrict minimizing the amount of blood sent to this area, which is the closest to the cold. This helps to insulate the body by keeping the heat from escaping and shunts the warm blood to the core. Another strategy the body uses to warm up is shivering. You know when your teeth begin to chatter and your body starts to shake uncontrollably? It’s all for a good reason. These rapid and rhythmic muscle contractions create heat in order to keep the body warm. The body may also recruit more muscles to shiver as the temperature drops, so it can actually become quite intense and even uncomfortable. This is an effort by the body to increase body temperature by breaking down nutrients and maintaining the feeling of warmth. In fact, shivering can increase heat production close to five times the resting metabolic rate!

So why is it that some people get cold more easily than others? Body type can explain some of the varying reactions. Taller people tend to get cold faster because a larger surface area means more heat loss. In addition, fat’s reputation as an insulating material is well deserved, so thinner people also tend to get cold quicker. It’s like a double whammy for those who are both tall and thin! For staying warm during the winter, subcutaneous fat that is layered under the skin is what keeps the heat in, not the visceral fat that collects in the abdomen. This is why inuit and other polar/cold climate peoples have evolved to be relatively short and stout.

So what’s a great way to warm up to the cold? Simply being physically active is a great way to generate heat. During exercise, heat is created as your muscles use and create energy. Typically, a muscle stores a small amount of energy within, and once this has been used, it must create additional energy to continue working. In fact, when you exercise, 80% of the total energy is converted to heat while only 20% is used for muscle contraction. Exercise is not a total gain though, because once you experience an increase in body temperature, your body will start sweating in an effort to cool down. In cold temperatures, this can become problematic as the evaporation of sweat can lead to greater rates of heat loss. This is why proper clothing that allows for wicking of moisture away from the skin while also insulating the body to keep warm is imperative for outdoor cold weather exercise.

Therefore, now that the temperatures are starting to fall, we have even more reason to get on our mats and keep moving! Wear some layers that you can shed as your body temperature rises and let LYT Yoga® loosen up whatever Old Man Winter has tightened! On that note, I’ll see you on the mat!

Xoxo,

Kristin

December 1, 2021