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Quite a few people have asked if I intend to schedule any workshops  for Mobile Yoga, and the answer is yes, and no.  Leading up to the launching of the program I had done 4  workshops as pilot programs but have not, up to this point, scheduled any others.

Three of the “pilots” that I had conducted were with skaters who had very little yoga experience and one was done with  a group that had more yoga experience than skating.  Because each group had either a skating or yoga background it was easy to tailor the workshop toward the majority of the group   When a  majority of the attendees have a background in skating then the workshop needs to be more yoga oriented, and vise verse if there are more with a yoga background.   Each workshop would than have to have a certain focus, either skating or yoga, and then spend time enough time integrating the separate concepts of each discipline.  This is where it gets tricky when trying to appeal to both skaters and yoga practitioners a like as the groups are often mutually exclusive!

If anyone has any ideas of how to best go about marketing Mobile Yoga Workshops on more of a “mass appeal” level  please let me know.  Meanwhile,  I will focus on one group at a time- starting with the skaters!

The Inline Certification Program (ICP) and ICP Singapore will be hosting a Mobile Yoga Workout workshop in Singapore on July 10th, 2011 from 9am-12pm..  This will be the second Mobile Yoga Workout workshop I have done in Singapore.  Singaporeans love really love skating  and I am looking forward to the opportunity to work with instructors and skaters in this country again.

To sign up for the workshop go to the ICP Singapore website http://www.icpsingapore.org/get-certified/program-dates/ and contact Vivian Lim at vivian@axsports.com for information regarding lodging and program location information.  Below is the proposed workshop agenda

Mobile Yoga Workshop Agenda

July 10, 2011

Singapore

9:00 am-9:15 am                                     Introduction/Program Philosophy

9:15 am-9:30 am                                    “Settling”

  • Natural Breathing Process
  • Breath Meditation

9:30 am-10:00 am                                “Stretching/Yoga Poses” (Warm-up/Cool Down)

10:00 am-10:30 am                                “On-Skate Warm-up”

  • Beginner Drills
  • Intermediate Drills
  • Advanced Drills

10:30 am-10:45 am                                    Short Break

10:45 am-11:45 am                                    “Push & Glide Rhythm”  On  Skate Workout

  • Training Basics
  • Breath Awareness
  • Linking Stride with Breath

11:45 am-12:15 pm                                     On-Skate/Off Skate Balance Postures

12:15 pm-12:35 pm                                    “Cool Down “

12:35-1:00 pm                                              “Meditation”

  • Yoga Nidra Guided Meditation Practice

1:00 pm-1:15 pm                                          Putting The Mobile Yoga Workout™ together/Closing Remarks

My husband, always looking for fitness inspiration and apparently I am not enough, found this book “7 Weeks to 100 Push-Ups”  by Steve Speirs on Amazon and suggested I join him in the quest to 100.

After the visions of no-nonsense gym teachers and surly drill sergeants  subsided I decided to take a look at the book, which at first glance, was pretty convincing.  You would think that I would be satisfied exercise-wise, what, with doing all the yoga and skating, but alas a new challenge!    Push-ups are  a “multi-joint, multi-muscle” movement  that have more positives then negatives and if 7 weeks is really all it takes  to do 100 NON STOP PUSH-UPS sign me up!

Fortunately, for the last few months, in addition to some modest weight training, I had already been doing  “modified”aka “girls” push-ups  regularly.  Unbeknownst to me this “pre-training” regime would prime me for the challenge ahead.  And even though I had never done more than 10 full push-ups continuously, and wasn’t completely convinced I’d make it to 100,  I knew  I’d be stronger for the effort.

Muscle Loss/Bone Loss,  A Package Deal

After the age of 25, and certainly more apparent in the early 40’s, muscle mass is on the decline.   Muscle mass leads to less physical strength,  more saggy body parts, less calories burned per day, and in most cases, more body fat gained.   In addition muscle loss (sarcopenia) and bone density loss (osteopenia, osteoperosis) often go hand in hand.   So, while  you are getting physically weaker  and flabbier because of lack of muscle mass, your bones are also affected which can eventually lead to ostepenia ( bone mineral density that is less than normal)  or to the more detrimental opsteperosis ( decrease in density and strength of bone leading to fragility).

While weight training and weight bearing exercises such as running, skating and even some yoga postures can help to keep bones hearty and healthy,  it seems prudent to up the ante with some added bone loss prevention!.  And although I am a fan of Sally Fields, Boniva in my golden years, even if it is only “once a month” is something I can do without.

The 100 Push-up Challenge

The book instructs you  to start with a test to complete as many full push-ups (with proper form) as possible until exhaustion.  This number of push-ups will then put you in the proper category for your 7 week program.  If you are unable to even do one full push-up there is an alternative  training program that includes wall push-ups and modified push-ups.

Full Push Up “Starting Position”

Full Push Up “Ending Position”

For my ‘test” I managed a total of 20 push ups (the weeks of modified push ups clearly paid off!) and I ended up in the “Intermediate 2” category.  To test yourself and find the appropriate program check out the 100 Push-ups Website

At this time I am in week 3 of the program and I am struggling to complete 16 push ups on my final and 5th set.  How I’ll make 100 four and a half weeks from now, I don’t know?

I’ll post again after week 4 with an update.  Meanwhile, why not start your own push up challenge?

Come on you can do it.  “Drop and give me 100!”

Spring has certainly sprung and that means it is time to get out and skate.    The Inline Skating portion of the BMW Berlin Marathon sponsored in part by Rollerblade, is an opportunity to take your skating to the next level, or for those who have already skated a marathon, a great excuse to get out and do another.  With almost 20 weeks of training still ahead there is plenty of time to get into shape and to prepare for this exciting race.

In the next few weeks the Rollerblade site will be posting various fitness and skating tips that I have put together to get you, the recreational/fitness skater, ready for the race.   In the meantime make an effort to get out there and skate.

3 Tips to Get You Started

1. Figure out your starting point.  If you don’t own a pair of skates, borrow or rent a pair.  If you haven’t skated or it has been a while consider making arrangements to  take a lesson with a certified instructor www.inlinecertificationprogram.org, www.skateia.org.. Once you realize how much you love it,  and you WILL love skating, you definitely want your own pair of skates.  Check out www.rollerblade.com for a dealer near you.

2.  Give your skates a once over or upgrade all together.  If you have a pair of skates make sure that they are in good working order by checking the wheels and brake(if you have one) and get out there for a skate.  If your skates are older than 5 years old I strongly encourage you to consider looking into a new pair. There are many new fitness specific skates that will not only feel and look great on your feet but will make skating feel easier,  and because of recent skate technology, more efficient.  I am currently training in Rollerblade Activa 90 W and love them!

Click on the picture above for more information about Rollerblade Activa 90 W

3.  Start Training.  Depending on your skating ability and fitness level, you may want to start with 30 minutes on your skates and go from there.  Remember to master the basics of skating (moving, stopping, turning) so you will have the skills necessary to maneuver through the crowd of skaters and the streets of beautiful Berlin. I will be posting specific training tips through in the upcoming weeks so be sure to check in often or feel free to drop me a line.

Skating in an inline Marathon gives recreational and fitness skaters a chance to take their skating to a new level.  Are you ready?  Come on and join me and find out!