How Important Is Your Fitness Routine?


Southern cities dominated the least active metropolises. Tulsa and Oklahoma City, scored a low grade, as did Birmingham, Alabama, Laredo in Texas, Nashville, Little Rock and Charleston, West Virginia. "With the most active cities a common theme that runs through is there is a bit more body consciousness, a more youthful and body conscious sensibility in these cities. And I think that equates to people making it a priority, no matter how busy, to get a run in or go for a walk," said Marion. YAHOO News

How important is your personal fitness? Read on at the end of the newsletter to see how timing (your circadian rhythm) affects everything!
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Tranquility Yoga Newsletter for July 1 - 22, 2011
Today at 9:00 a.m. we have chair yoga for seniors or those who want a gentle practice. Please RSVP as this class only holds 8!

Tomorrow, Thursday, June 30, 2011
9:00 a.m. Active Vinyasa Flow Practice for Upper Body
6:40 p.m. Part 2 of Tuesday's Internal and External Rotation - Concentrating on Chest, Arms, Abs, Shoulders, and Back

Friday, July 1, 2011
9:00 a.m. Mommy and Me (Daddy and Me) Yoga for Kids with our theme of giving (non-greed) story from China
5:30 p.m. Power Yoga with Astanga Vinyasa Flow

Saturday morning, July 2, 2011
7:00 a.m. Coffee/Tea, conversation time, and Sunrise Yoga
9:00 a.m. Pilates/Yoga on the Stability Ball

Sunday afternoon, July 3, 2011
2:30 p.m. Beginners and Intermediates will love the Pose Specific Yoga with degree of difficulty dependent on your level of flexibility and strength

Monday morning, July 4, 2011
9:00 a.m. Firecracker Yoga Flow; come celebrate our country's independence with a fun, fast moving yoga practice - Bring a friend and punch off your Tranquility Yoga Card.
(no afternoon or evening classes due to holiday)

Tuesday, July 5, 2011
9:00 a.m. Lower Body Work with Utkatasana
6:40 p.m. Strengthen those Hams and Quads!

Wednesday, July 6, 2011
9:00 a.m. Senior Yoga with Chair Option - Enjoy a gentler practice. Please let me know you plan to attend as this is our class by reservation only.

Thursday, July 7, 2011
9:00 a.m. Upper Body Work with Bakasana
6:40 p.m. Strengthen your Biceps and Triceps!

Friday, July 8, 2011
9:00 a.m. Kid's Yoga is Family Time - Parents come practice with us!
5:30 p.m. Monthly Potluck Dinner at 6:45 p.m. Power Yoga practice at 5:30 p.m. We are having a summer cookout! Hamburgers, Brats, and Fun! Bring a dish-bring a beverage-bring a lawn chair!

Saturday, July 9, 2011
7:00 a.m. and 9:00 a.m.
Sunday, July 10, 2011
2:30 p.m.
Monday, July 11, 2011
4:00 and 5:30 p.m.
Tuesday, July 12, 2011
9:00 and 6:40 p.m.
Wednesday, July 13, 2011
9:00 a.m.
Thursday, July 14, 2011
9:00 and 6:40 p.m.
Friday, July 15, 2011
9:00 and 5:30 p.m.
Saturday, July 16, 2011
7:00 and 9:00 a.m.
Sunday, July 17, 2011
2:30 p.m.
Monday, July 18, 2011
4:00 and 5:30 p.m.
Tuesday, July 19, 2011
9:00 and 6:40
Wednesday, July 20, 2011
9:00 a.m.
Thursday, July 21, 2011
9:00 and 6:40
Friday, July 22, 2011
9:00 and 5:30
Saturday, July 23, 2011***
***We will be closed while we visit our grandbabies and take yoga workshops. Class will reopen on August 6. Every body needs time away to rest, rejuvenate, and learn yoga from others!

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What is a circadian rhythm? A circadian rhythm is an endogenously driven roughly 24-hour cycle in biochemical, physiological, or behavioural processes. Circadian rhythms have been widely observed, in plants, animals, fungi and cyanobacteria. The term "circadian" comes from the Latin, circa meaning "around", and diem or dies, meaning "day". Wikipedia

In other words, the habits you practice are governed by your 24 hour pattern. The circadian rhythm of your body influences your bodily function such as body temperature, hormone levels, blood pressure, and heart rate. It may also influence whether you are night owl or an early bird! All of these functions play a role in your body's readiness to exercise. Is morning your best time to exercise? It may be because your body temperature is at its lowest so allow more time to warm up. Is early evening a better time for you? Do it early before you eat because exercising or eating too late can sabotage your body's need to sleep. Is lunch time or the middle of the workday a better time for you? If so, always take your workout clothes with you or keep your exercise gear in your car.

Whatever is the best time for daily workout, the main theme here is "Just Do It!" Consistency is the key. I work out every day so that I never have two days go by without some form of walking, running, weight lifting, yoga, ... It takes 16 - 21 days to make a habit, and this means consecutive days. If you make it a habit, you will always remember to do it because you have made it a priority. I cannot tell you how many people say that they don't have time to workout, but they do have time to watch their favorite TV show or do some other form of leisure activity. I always suggest a star chart on your calendar. One star for every day that you work out for at least 30 - 60 minutes goes on the calendar. It is a visual reminder that you are forming new habits to prevent having the following:
Heart disease - increase good cholesterol HDL and decrease LDL bad cholesterol
Stroke - reduces this risk
Type II Diabetes - increases insulin sensitivity, improves blood sugar, and reduces blood pressure
Obesity - more muscle mass and less fat
Back pain - strengthens core musculature and improves good posture
Osteoporosis - any type of weight bearing such as yoga, Pilates, and weight lifting strengthen bone formation
Psychological - improves your self-esteem and releases endorphins (feel good hormones); this also helps you cope with anxiety/depression
I hope that you will make your body an important focus and add yoga at least 3 times each week to your habits and fitness routine. Remember that what is really important to you will be your priority, and what is the last on your list will almost always be overlooked. Honor your physical body, calm your mind, and quiet your spirit while developing fitness with yoga which unites all three areas. The great news about yoga is you can do it every day and see results! Hope to practice with you soon.
Namaste'
Jeanne K.
New challenge for July: Send me an e-mail with your new commitment for a physical exercise habit. I will add your name to the drawing for July! Cheryl DeArmon won the yoga shirt that says, "Whatever the questions is...the answer is MORE YOGA" for the June challenge. Read her excerpt on www.meetup.com at Tranquility Yoga in Owasso.


Jeanne K. Doss
Registered Yoga Teacher - Yoga Alliance
Personal Certified Trainer - Cooper Institute
Certified Pilates, Aerobics Instructor
Zumba Training
"The point is that in your life, unless you make specific time for something that you feel committed to, you will always have other obligations and you will always be too busy." — Dalai Lama

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