I made up a flow today! All by myself! It took me like 17 hours and my shoulders are EXHAUSTED and it’s only like 6 moves how do you yoga teachers do this every. single. day?
I wanted something that would help me stick chaturanga from a variety of different entry points; I tend to either pop my butt up or drop my shoulders too low. 62 reps and four camera angles later, we have one tiny video. Please watch it 184 times so I can feel like it was all worth it 🙏.
#yearofstrongandbendy #yogaeverydamnday #melissaflows
🔊: Big Wild, Venice Venture @xcelfitness
I flew! Making teeny tiny crow gains day by day.
If I could pick ONE move in the gym that has elevated my hiking game, it’s the high step-up. @johnparker__
introduced me to it a few years ago, and after one winter working on them, I returned to spring hiking SO much stronger.
I have stupid long legs, but you don’t have to start as high as a 30” box. (Scaled version in second video.) Two pointers I learned from @bretcontreras1
: Don’t push off with the trailing leg—notice mine never bears weight. And don’t round the lower back. (Am I doing it perfectly here? 🤷🏻♀️ I’m not a trainer, so ask yours.)
NOTE: You CAN weight them, but I don’t. I just go slower and do more reps/sets, or raise the box. (The weights throw off my positioning.)
🎼: Chet Faker What About Us
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Benefits: low impact, great for those with arthritis, joint pain and osteoporosis! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Improves: strength, flexibility, range of motion, balance, and core stability ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tried it for the first time this weekend at work, and WOW was it a great low impact day. The water is easy on my lower back, adds a different kind of difficulty to yoga, and made me relax in my happy place😋 Water as resistance against your body in all directions adds an interesting dimension. And let me tell you I slept GREAT that night. Give it a try or comment below about your experience(s)! #aquayoga #aqua #waterfitness #getfit #aquafitness #yoga #yearofstrongandbendy
Recently I've been playing around with a new weekly fitness rhythm that more intentionally incorporates mobility training. Mobility isn't something I even thought about in my 20's, but now that I'm 38 I'm discovering a big need for it, especially in my hips.⠀
The good news is that I love it! Alternating between yoga and mobility drills each day is just what I need to balance out HIIT, lifting, and interval runs. I can't wait to experience my hips opening up and getting stronger as the weeks pass.⠀
If you're interested in mobility training, I recommend following @melissahartwig
is especially inspiring), and @themobilitymethod
Do you already do mobility training? What advice or tips do you have?
It’s a quiet week at my house.
My kids are with their grandma for the week. Justin has started wheat harvest, so he’s out on the combine until well after dark.
Yesterday I spent over an hour in meditation 😳 today I took a nap and then I realized I’ve been neglecting my mat, so I did a few run throughs of a couple of flows I made up.
Oh, I also haven’t eaten meat in 2 days...I don’t know what’s happening 😂 I’m not sure what to do with myself this week!
Gonna start a new hashtag: #melissasgymwoo
. (See last week’s post on gym meditation for more.)
Today in my deadlift training, I went from RDLs to sumo to conventional pulls all in the same workout. That’s because I use @ddn3d
’s Biofeedback Technique to help me figure out which moves work best for my body in any given moment.
Basically, it’s voodoo. You let your body tell you which movement to do, which variation is best, and whether to continue with another set or call it a day. I’ve been using it for so long that I can usually just pause, reflect, and know what to do without going through the whole test. Today, sumo felt off, so after a heavy set I pulled out the biofeedback test. The test told me to change my pull stance mid-workout. I did. Success ensued.
You know my programming is 100% intuitive, but intuition includes knowing when to use the right tool to guide me. Visit dellanave.com/biofeedback-training-get-started/ (link in profile) to learn more. Warning: you’ll feel dumb doing it at first. Who cares. It works.
#yearofstrongandbendy #deadlifts #biofeedback
Over the long weekend, something major shifted in me. I feel like I’ve gotten over (one of) my blockages, and I feel like my future is getting clear. I feel clear on where my life is going (even though I still don’t know) and the anxiety about it is gone. I feel at peace; the last two months of stress have dissolved. The difference? I fully trust where the universe is taking me. I feel like I’ve gotten clarification that I’m on the right path.
I know it’s not going to be easy, and I still have lots of work to do. But that’s okay. I’m ready for it. *Still grateful even though I’m surrounded by bugs and sweating*
Balance flows are my new jam; this one takes a full minute per side (sped up 200% here). I can play with these forever, and have been this week as a way of (much needed) slowing down.
Airplane-> standing staff (with a little twist)-> pistol -> standing staff with twist -> dancer* -> standing staff.
*If I keep my dancer and ego small, I can hold my balance. If I get too big for my britches, I fall right out and have to start over, #lifelessons
#yearofstrongandbendy #balanceflow #yogaeverydamnday #pistols @xcelfitness
🎼: Beautiful, An-Ten-Nae
My friend @docjenfit
posted another movement challenge the other day: get off the ground without using your hands. (In studies, the ability to do this has been linked to life expectancy!) I decided to take the challenge and see just how MANY ways I could get up. Spoiler: they weren’t always perfect attempts, but this was a really fun PWO play session.
Can you pass the @docjenfit
mobility challenge? I dare you not to try right now in the middle of the office/kitchen/Target/construction site/airport terminal.
#yearofstrongandbendy #docjenfit @xcelfitness
🔉: Soft Scene, Autolux
A favorite compound strength + mobility drill pieced together from things I stole off Instagram. The best part is you can chunk this up however you want. Just work on the split squat, or split squat and extend the front foot to work on balance, or add a pistol negative (squat down, then get up however you want), or add a full pistol, or add the pistol from the floor (with or without a toe-grab; I do it both ways). OR just work on the pistol, squatting down to the bench on one leg as a scale.
NOTE: pistols look cool, but they’re basically a circus trick. If you don’t yet have solid squat mobility, start there. It’s not as sexy, but it will serve you much better.
#yearofstrongandbendy #splitsquatpistol @xcelfitness
🔉: Chet Faker, Cigarettes and Loneliness
How funny is it that so many of us take selfie‘s and put ourselves out there on social media every single day? 🤳🏽 .
It’s pretty crazy when you look back at the past 10 years how things of changed. People are online selling skin products, patches, ketones, wraps, supplements, shakes, fitness, hair care, makeup, a better lifestyle, freedom, whatever the hell it is you want… .
You can get it all out there through posting selfie and promoting a better way of life.
I encourage you tonight to get off Facebook for the rest of the night. Stop watching TV. .
✨I encourage you to read 10 pages of a book. ✨I encourage you to write down five goals that you would like to achieve sometime this year.
✨I encourage you to meal prep for a healthier day tomorrow.
✨I encourage you to drink an extra glass of water before going to bed.
I’m not here to sell you anything. I’m here to inspire you live your best life tonight. Do the thing that makes your heart smile. 💞
#positivevibes #makeachange #livelife #fitafter40 #teekigirls #keepmovingforward #gypsysoul #ukfitfam #ukfitchicks #cardiffuniversity #girlbosses #temeculafitness #newyearnewme #bostongirl #malabeads #teeki #nonscalevictory #shebelievedshecouldsoshedid #cardiff #fitfamuk #fitat40 #positivevibesonly #temecula #mala #believeinyourself #morningmantra #mantra #soulsearcher #yearofstrongandbendy
I know I’ve shared about this before, but here I am again.
I have idiopathic hypersomnia. Idiopathic = 🤷🏼♀️. Literally. Doctors don’t know what it is or what causes it. Hypersomnia = excessive sleepiness. My sleep specialist says it’s a disease, but I’m not so sure. I really think it’s a symptom of something else.
The past two years I’ve noticed a trend though. Although my symptoms never go away, during major season changes (mid to the end of May and end of November), my symptoms get worse. I’ve been (lazily) trying things to see if it would help, but here I am. I just woke up from my second nap of the day. I took a 2 hour nap yesterday and still went to bed at 10. I should probably add that naps do nothing for me. I wake up groggy and still tired.
So here I am. I’ve been struggling with this “disease” for as long as I can remember, and I still have guilt and frustrations from it.
Time to step up my game to see if I really can do something about this.
Last week I talked about hip openers being a common gateway to emotion. A few of you asked for my favorites. This is lizard... kinda.
There’s a proper way to do this pose, with the knee directly over the ankle… If I’m in a class, I’ll hold the correct form, because it’s good to know how you’re supposed to do it, and being still is often the most challenging part for me. But in my own practice, I take this position six ways to Sunday, doing whatever feels good. This is massively sped up; each side took me two full minutes on this day, and I ran through it three times, followed by my PWO meditation. I guess my junk drawer needed a cleaning.
My point is, there’s the correct way, and the right way, and it’s good to feel free enough to do both as it serves you. Ask a qualified yoga teacher to show you the correct way... then have at it.
#yearofstrongandbendy #yogaeverydamnday @xcelfitness
🎵: Dissolved Girl, Massive Attack
You’re doing just fine. Life isn’t always going to be easy. If you look, you can see the light is at the end of the tunnel.
Don’t take this time for granted, as you will never get this time back. You will never be in this time or space again.
Think before you react.
This situation is not permanent.
You will be okay.
You are okay. 📸: @pinterest
Words are bits and pieces of my journaling session after meditation.
It’s not often I have a powerful meditation, but tonight’s meditation hit the top of my list. 💜
Who am I? I’m Heather; and my passion is helping men and women in midlife feel their best.
I found my mid-forties to be a breathtaking series of changes and challenges...unexplained weight gain, hormonal imbalances, adrenal fatigue, and even my relationships were being challenged because something within ME was changing in my mid 40’s. I knew that I had to find a way to reduce the stress in my life and overcome some self-destructive habits. I needed some support to sort out my health, heart, and head.
So, I did a ton of research about hormones, toxin-free beauty, exercise in midlife, insulin resistance, and how to eat to heal the damage that a lifetime of calorie restriction and too many carbohydrates had done to my physiology. I began applying the new science of midlife health & natural wellness to my own life. I started a blog way back in 2012 and began sharing my experience and research.
Over time, Thrive In Midlife has grown to become a resource hub for midlifers to turn to when they need some support, facts, or inspiration.
I've worked one on one with dozens of people to help them lose weight, lower their fasting blood sugars, balance their thyroid, heal their bodies, & learn how how to intermittently fast. I’ve midlife-coached Fortune 500 executives, teenagers, and stay at home moms to help them thrive. I also teach online courses, & create digital products.
I invite you to join the community to get access to my entire community resource library of free stuff: Tap my Bio link in profile to join at http://eepurl.com/Md_SH and get access to your freebies.
with love and support xo Heather
ANJANEYASANA (LOW LUNGE) POSE ⭐️ you can see the duality of this pose in that it is deeply grounding to the earth while at the same time we reach and stretch toward the sky. We are living a human experience and yet also need to remember those parts of ourselves that operate beyond gravity sinew and muscles. If you are in a place where you feel that you need to open your heart and perhaps humble yourself to something greater than yourself then try this pose. I remember the first time I really opened my chest and expanded through my collarbones in this pose my sternum actually made a small popping noise and I felt a crush of energy flow into my chest - it was the strangest sensation that was incredibly uncomfortable so I began to panic that i had broken something. My teacher reassured me that it was just energy flowing and the sternum moving as it is supposed to. After that I really understood that I had been protecting my heart space for many years; which was resulting in bad posture and rounded shoulders. This pose was a catalyst to bring my awareness to the parts of my emotional self that need tending and need nourishment. Anjaneyasana is a powerful backbending pose that bridges the duality of our natures-unfettered energy and grounded physicality. ⭐️ #yearofstrongandbendy #learnyoga #yogafam #strongisthenewskinny #bodypositivity #yogaforrealbodies #yogaforeveryone #tm #becomingextraordinary #healing #selflove #hsp #bocaraton #tweetme
downward dog pose - Adho mukha śvānāsana अधोमुखश्वानासन 📿 the goal is to lift the hips, draw the core in, and lower the heels to make an inverted ‘V’ shape. Practicing down dog stretches the shoulders, legs, & spine; builds strength & stamina in the arms, legs, and feet; it relieves fatigue, rejuvenates the energetic body; improves the immune system, digestion and blood flow to the sinuses, calms the mind and lifts the spirits as long as you practice deep, steady inhalation and exhalation through the nose while holding this pose. This is what creates the flow of energy through the body (Prana). Hold for 5 breaths then rest onto the hands and knees for another 5 breaths. Start with 5 rounds then work your way up to 10 breaths or more. You will know you are strong when you can hold down dog easily for 25 breaths or more. Tap bio link in profile to go to https://heatherserody.com/category/posts/wellness/ to read more about yoga, wellness, & midlife. #yearofstrongandbendy #learnyoga #yogafam #strongisthenewskinny #bodypositivity #yogaforrealbodies #yogaforeveryone #tm #becomingextraordinary #healing #selflove #hsp #bocaraton #tweetme
The dog represents all of the things in my life that my brain wants to give it's attention to - all the time. The hardest part about #meditation
is having the fortitude to allow all of it to wait for you while you tune in the inner world and tune out the exterior. Investing your time in meditation when life is good builds up reserves of peace, calm, energy, clarity and vibrancy . Then when life gets crazy I am able to face it with equanimity and a knowing that all will be well. I didn't know this intuitively. I suffered more than a few adrenal crashes and bouts of total exhaustion from motherhood and trying to do it all - all the time. Only when my hormones crashed at age 41 and I went into peri menopause, hot flashes and my hair started falling out did I REALLY get the message to slow down, take time to rest my brain and meditate. Tap bio link in profile to visit https://heatherserody.com/?s=Meditation #tm #transcendentalmeditation #yearofstrongandbendy #learnyoga #yogafam #strongisthenewskinny #bodypositivity #yogaforrealbodies #yogaforeveryone #tm #becomingextraordinary #healing #selflove #hsp #bocaraton #tweetme
My meditation experiences never left me with anything more than a temporary feeling of calm and always with achy hips from trying to sit cross-legged on an uncomfortable floor.
Then last year I was listening to a podcast called Here's The Thing, where Alec Baldwin was interviewing Jerry Seinfeld. At the very end, Alec asks Jerry about his 40+ year practice of Transcendental Mediation (TM). Jerry said it gives him more energy and focus. It makes his stress float away. He said, “It's a nice energy. Really nice. Here's how I'll describe it to you. You know how three times a year you wake up and you go, “Boy, that was a really good sleep? Imagine feeling like that every day. That's what it is.” That was IT for me. I'm a woman who's been sleep deprived since my kids were born that's just about the most enticing benefit to meditation that I've ever heard. Also? Jerry doesn't seem to be the kind of person prone to hyperbole, so I found myself believing that Transcendental Meditation could possibly give me some real, tangible benefits. I wondered how much I would pay for quality sleep every night. I decided it was time to dedicate my time and resources to the well-being of my mind, and I invested in learned the TM technique. Tap bio link in profile to visit https://heatherserody.com/transcendental-meditation/ to find out how TM worked for me. #Yearofstrongandbendy #learnyoga #yogafam #strongisthenewskinny #bodypositivity #yogaforrealbodies #yogaforeveryone #tm #becomingextraordinary #healing #selflove #hsp #bocaraton #tweetme #meditation #tm
For some reason i decided that peacock pose was the one pose that i would dedicate myself to practicing. It’s been 17 years, now - i get on my mat at least twice a week or more for a full hour or more. I still usually find it too scary to kick up without a chair or wall to catch me, but if I’ve been practicing a lot the confidence always follows. But i usually put the chair there and then I try to stay calm, breathe, and patiently wait for the pose to come. This was the 15th attempt and it's still a bit shaky and that's totally cool. My yoga has taught me that I AM a patient and persistent person and that's the goal - not to do a particular pose or look a certain way but to try to grow as a person. #inversion #yogini #strength #strongandbendy #thrive #thriveinmidlife #bocaraton #yearofstrongandbendy #mypractice #practiceandalliscoming
Down and dirty shaky 8 angle pose or #astavakrasana
- if you can do chatturanga and get the back of your knee on the back of your arm you are probably strong enough!
Cross your legs at the ankles with your arm in between them. Keep the back of the leg on the arm and plant into arms bending to 90 degrees squeezing your core - legs - everything together to keep you up. If all else fails listen to some Chaka Kahn and channel your inner #funky #goddess
to elevate that #booty
! 😂😂😂 6 months ago I had a completely torn #rotatorcuff #injury
and surgery. #yoga
helped me heal and also recover much more quickly than is typical. But as you can see I'm shaking and struggling to get my strength back. If you want it then fight for it every day. Tap bio link in profile to go to https://heatherserody.com/category/posts/wellness/yoga/ to read my thoughts about yoga and it’s impact on my life & wellness. #Yoga #yogini #ashtanga #practiceandalliscoming #bocaraton #tm #inversion #yearofstrongandbendy #tweetme #strongandbendy #recovery #armbalance
boat pose / navasana - hold for 5 breaths lift the legs-point the toes and suck the belly in toward the spine keeping your chest open and shoulders relaxed. Rest a few seconds and repeat 5 times through - the real work in this pose is practicing keeping the mind calm and persevering even though the mind says ‘stop!’ Tap bio link in profile to go to https://heatherserody.com/category/posts/wellness/yoga/ to read my thoughts about yoga and it’s impact on my life & wellness. #Yoga #yogini #ashtanga #practiceandalliscoming #bocaraton #tm #inversion #yearofstrongandbendy #tweetme