Tranquility Yoga Trotters? Are you serious? Yes, I am!

Since your overall fitness is my goal, I want to invite you to join our Tranquility Yoga Team for the Tulsa Run on October 29. Consider it a Saturday field trip! (Some of you have been with me long enough to remember when we took a field trip to a meditation practice in Tulsa years ago.)

What are the benefits of walking and/or preparing for a race? How will a walking schedule improve my fitness? Read on at the end of the newsletter for more information and Tulsa Run details.
Tranquility Yoga Newsletter for this coming week - July 13 - 22, 2011 All classes are for 12 years and up, except for Kid's Yoga on Friday mornings and Family Yoga on Sunday afternoons. Please call or e-mail to reserve your mat space. Thank you.

Today we have a yoga class for anyone who desires a gentle practice. Join us at 9:00 a.m. for Chair Yoga *

July 14 - Thursday morning at 9:00 a.m. **
Vinyasa Flow Yoga
Thursday evening at 6:40 p.m. (3 spots left; reserve your mat space as soon as possible) ***
Vinyasa Flow Yoga

July 15 - Friday morning at 9:00 a.m. **
Mommy/Daddy and Me - Kid's Yoga with Parents
Friday evening at 5:30 p.m.*****
Power Yoga - Modified Astanga Practice

July 16 - Saturday morning at 7:00 a.m. ****
Sunrise/Energize Yoga
Saturday morning at 9:00 a.m. **
Beginner's Yoga - Sun Salute B Focus (5 spots for mats left)

July 17 - Sunday afternoon at 1:30 p.m. **
Family Yoga
Sunday afternoon at 2:30 p.m. **
Pose Specific - Twists for Digestion (1 spot left)

July 18 - Monday afternoon at 4:00 p.m. ***
Rock and Roll Yoga for Teens/Adults
Monday evening at 5:30 p.m. ****
Power Yoga for Toning and Strengthening

July 19 - Tuesday morning at 9:00 a.m. (Last one for the summer on Tuesday mornings!) **
Vinyasa Flow
Tuesday evening at 6:40 p.m. ***
Vinyasa Flow (2 spots left)

July 20 - Wednesday morning at 9:00 a.m. (Last one for the summer on Wednesday; this class moves to Saturday at 10:30 a.m. on August 6.) *

No classes on Wednesday evening - reserved for personal training

July 21 - Thursday morning at 9:00 a.m. (Last one for the summer on Thursday mornings!) **
Vinyasa Flow
Thursday evening at 6:40 p.m. ***
Vinyasa Flow

July 22 - Friday morning at 9:00 a.m. (This class moves to Sundays at 1:30 p.m.) **
Mommy/Daddy and Me Yoga
Friday evening at 5:30 p.m. *****
Modified Astanga Practice
Tranquility Yoga Studio will be closed for the summer session on July 23 and will reopen on Saturday morning on August 6. Please forgive any inconvenience this may cause. We are going to see our grandchildren, and I plan to pursue yoga training. Thank you for understanding.

Now, back to walking as a complementary fitness activity to your yoga practice. How will walking improve your life? Consider the following:
1. Walking as exercise improves your mood.
Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2. Walking as exercise combats chronic diseases.
Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries. And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3. Walking as exercise helps you manage your weight.
When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

4. Walking as exercise boosts your energy level.
Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.

5. Walking as exercise promotes better sleep.
A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.

6. Exercise can put the spark back into intimacy.
Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. Mayo Clinic

7. Exercise can be — gasp — fun! Especially when you walk with friends. Consider joining our Tranquility Yoga Trotters! You can train on your own or with us as a group.

You will find the Tulsa Run information at the bottom, and the table has a training schedule to prepare you for the 9.3 miles (15 K) that we will race/walk. I personally try to train twice daily - early in the morning and later in the evening when it is cooler. In the past, I have been a runner in this yearly event, but due to a knee issue (from Zumba) I will be speedwalking this year.
Set your intention to do more yoga and more walking (or running -- depending on your knees!).

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

Excerpt from the website.
Congratulations on setting the 2011 Tulsa Run as your goal! If you are new to exercise or are just beginning to create a good walking program, this workout is for you. It starts slowly and works you up to the 15k in October.
Try to time your miles once a week on your Power Walk days to see how fast your mile time is. The race course is open for 3 hours so it’s important to be able to walk a 15 minute mile or less for the entire 9.3 miles. Another option is to mix running and walking for the race.
Walking Program - Beginners - 15K
Week 1Rest20 min E15 min I20 min ERest20 min I1.5miles E
Week 2Rest20 min E15 min I20 min ERest20 min I2.0miles E
Week 3Rest30 min E20 min I30 min ERest30 min I1.0miles P
Week 4Rest30 min E20 min I30 min ERest30 min I2.5miles E
Week 5Rest30 min E20 min I30 min ERest30 min I3.0miles E
Week 6Rest35 min E20 min I35 min ERest20 min I2.0miles P
Week 7Rest35 min E25 min I35 min ERest40 min I3.5miles E
Week 8Rest35 min E25 min I35 min ERest40 min I4.0miles E
Week 9Rest40 min E25 min I40 min ERest30 min I3.0miles P
Week 10Rest40 min E25 min I40 min ERest50 min I5.0miles E
Week 11Rest40 min E25 min I40 min ERest50 min I6.0miles E
Week 12Rest40 min E25 min I40 min ERest30 min I5.0miles P
Week 13Rest45 min E30 min I45 min ERest60 min I7.0miles E
Week 14Rest45 min E30 min I45 min ERest30 min I6.0 miles P
Week 15Rest45 min E30 min I45 min ERest60 min I8.0 miles E
Week 16Rest30 min E30 min E30 min ERest9.3 miles

E= Easy (5 minute warm-up, brisk pace but not pushing it, 5 minute cool down)
I= Interval Training (5 minute warm up, rotate 5 – 10 minutes fast, 5 – 10 easy throughout the time leaving 5 minutes at the end for cool down)
P= Power Walk (5 minute warm up, 5 minute stretching, push to your “race pace” leaving time for 5 minute cool down and stretching.
Tulsa Run - Race Registration
Register Online
To register online, go to* The cut-off will be midnight, Tuesday, October 25, 2011. Team members can register online by entering the exact team name for each registrant. Late fees will go in effect midnight, Saturday, October 22, 2011.
*An online registration fee will be added to your registration total. The fee goes directly to the online registration company for their services and does not constitute part of your registration.
Register by Mail
Download the 2011 Tulsa Run registration form download (PDF) from the Must be postmarked by October 22, 2011.
Entry Fees
$35 for the 15km Tulsa Run if postmarked or received by October 22, 2011. $35 for the 5km. $15 for the Fun Run. An official Tulsa Run long-sleeved T-shirt is included. Late fee in effect after midnight Saturday, October 22, 2011.
Packet Pickup Friday, Oct. 28**(I have mine mailed directly to my home.)
Packet pickup will be located at the Fitness Fair, OU-Tulsa Learning Center, 43rd and Yale, Friday, Oct. 28, 10 a.m. – 8:00 p.m. Free parking is available across the street at Promenade Mall. Runners will receive their race packets, which includes their ChampionChip timing chip, t-shirt and other crucial information. Late registration will also be available, allowing runners one last chance to register for Saturday’s race.


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