Coconut Oil - Nature's Healthy Sunblock

Summer is officially here and it is HOT. Before slathering on the sunblock with questionable ingredients, check out this blog post made by my friend Aileen at PaleoChix.com.

Yamuna Body Rolling

The past 2 weekends I've been taking some body rolling classes over at Yamuna Studios in the West Village. If you have never tried these out - GO! Your body will thank you. :) The method is fantastic for everyone - from the injured or sedentary to the advanced athlete. While you're in the area, check out Organic Avenue for some raw, organic treats like Blackbird Naturals' raw vegan cacao fudge truffles.

From www.yamunabodyrolling.com:

"Yamuna Body Rolling™ is a revolutionary approach to health and fitness using balls designed exclusively for this practice. It consists of a series of routines using 6 to 10-inch balls. Unlike other ball exercises, YBR goes far beyond random movement and stretch. It allows you to work specific muscles in detail, to create suppleness in tight areas and optimize range of motion.

"Yamuna Body Rolling™ reeducates muscles and stimulates bone, creating positive, permanent changes in the body.

"HOW DOES IT WORK?
Yamuna Body Rolling works the way a hands-on practitioner works -only using a ball. The ball replaces hands as it moves on muscles to stretch them, dislodge tension and discomfort, increase blood flow, and promote healing.

"Lying over the ball, you literally roll your body out almost like dough, stretching and elongating your muscles. The YBR routines follow specific sequences that match the body's own logic and order. Starting where each muscle begins, at its origin, you roll toward where it attaches to the point called its insertion.

"The Yamuna Body Rolling practice has earned respect from chiropractors, physical therapists, Yoga instructors, Pilates and Gyrotonic instructors, massage therapists, bodyworkers, fitness instructors and dance teachers.

""The beauty of Yamuna Body Rolling is that it takes you from the origin of the muscle at the tendon, elongating the muscle while stimulating the bone and soft tissue. Working with the body's own gravity, the exercises ease movement in the muscles to the point of relaxation, offering one of the finest weight-bearing exercises, with the benefits of a deep self-massage."
--Ms. Fitness Magazine"

Is resistance training making you bigger?

Every week someone asks me how much weight they should use in my body conditioning classes to ensure they're getting a workout without adding bulk or size.

I have friends who are figure competitors and I, myself, have been lifting weights for YEARS and I can assure you that gaining size is HARD for women. That is, unless they are predisposed for gaining muscle quickly because of high testosterone levels, or they are taking steroids, or they are eating massive amounts of calories every few hours in addition to spending a several hours a day training as bodybuilders do.

For women especially, gaining fat is easier than gaining muscle. But the more muscle you gain, the easier it is to shed excess bodyfat.

So ladies, do not fear lifting "heavy" weights - especially in a group exercise class. The weights used in a group exercise class are great for conditioning. Especially when combined with bodyweight exercises. But you will never see someone training for a figure or bodybuilding competition relying on group exercise classes.

If you feel like you are gaining size from resistance training, grab a tape measure and track your measurements every few weeks to see what is really happening. Measure your thighs, waist and arms in particular. Document your eating habits. Are you eating more than usual? And more importantly, what are you eating and when?

Often when you create a more sculpted or toned physique, your clothes will fit differently. This doesn't necessarily mean that you're getting bigger. Your shape is simply shifting a bit. If there is a question about getting bigger, grab a tape measure and see what exactly is going on. In my experience, the mirror can be deceiving.

To read more about the benefits of women training more intensely and with heavier resistance, visit this link (NYTimes.com)