Tag: Fitness

Summer Ready

by Claudia Fountain, posted in Exercise, Fitness, newsletter, Recipes, Yoga

Hello my friends!

I blinked, and it’s June already. The iris and lilacs are blooming, the sun is shining, and I’m ready for some summer fun! Visiting with family last month was the perfect inspiration for me to connect with my roots, and to refresh my personal goals. So, here we go!

Personally, I am adding more activities into my daily routine that are beyond my regular fitness program. Activities such as those listed below help boost non-exercise activity thermogenesis (NEAT). In a recent study (Ostendorf et al. 2018), researchers emphasized a major finding from their research on weight loss maintainers. These folks spent significantly less time in sedentary behavior. NEAT boosting activities are relatively low in physical demand, and can be sustained for long periods of time.

Here are some suggested ways to add more movement:

  1. Get up and walk around your house upon awakening each day.
  2. Take a walk after dinner.
  3. Take a brief walk every time you refill your water glass.
  4. Walk around the grocery store before you start shopping.
  5. Bring your groceries into your house one bag at a time.
  6. Wash the car by hand.
  7. Walk to a co-workers desk instead of emailing or calling.
  8. Take the stairs instead of the elevator or escalator when possible.
  9. Walk in place or do alternating knees lifts during TV commercials.
  10. Every 30 minutes get up and move briskly for 1-3 minutes.

There are many, many more ways to add just a little more movement into the day. 😃

This month I’ve added two new video offerings to my Vimeo platform. (Opportunities to move! 😉)

  • Exercise Video of the Month: Walking Knee To Chest (find it HERE)
  • Glow Flow Vinyasa – Upward Facing Bow. This is a flowing vinyasa class with the opportunity to practice upward facing bow. Bridge pose is offered as an alternative.

Start your day–or finish a virtual class with me (please find my teaching schedule, and link for booking classes  HERE)–with a delicious high anti-oxidant fruit smoothie.  (🍊🥬 recipe👇🏼)

In closing, may the start of your summer be filled with fun activities, delicious food, and family and friends.

Claudia

SPINACH – ORANGE SMOOTHIE

Spinach is a powerhouse of nutrition, including vitamins K and C, and lutein–a potent antioxidant. According to JAMA and The Journal of Nutrition, higher intakes of lutein are linked to healthier cholesterol levels and improved eye health. Adding spinach to your blender helps spinach retain the highest amounts of lutein. Cooking methods such as boiling or frying cause spinach to lose lutein, particularly the longer you cook it. Liquified greens provide the biggest anti-oxidant punch, and adding dairy fats increases solubility. This delicious spinach and orange smoothie is a perfect quick breakfast, or post workout refresher.

  • 3/4 C milk, or non-dairy alternative
  • 1/2 C baby spinach
  • 2 T hemp seeds (hemp hearts), chia seeds, or ground flaxseed
  • 1 t honey
  • 1 t lime zest
  • 1 medium orange, peeled
  • 1 C ice cubes

Place all ingredients in a blender, and blend until smooth.

Happy Beltane!

by Claudia Fountain, posted in Fitness, Nutrition, Recipes, Yoga

The growing season has begun. 🌞 And, I’m eagerly anticipating fresh lettuce, basil, and tomatoes–among other delicious edibles being planted in the garden. 🌱🥬🍅🍓🫐

This month I’m proud of myself for getting this newsletter out at the first of the month! 😃 It’s another short, but sweet, one. I am taking a few precious weeks off from teaching for a personal re-set–and some much needed travel time. In the meantime, you can still practice with me on my VIMEO platform. This month marks the start of a monthly series of new yoga classes (one new full class video a month) that I will be making available on VIMEO. May’s video: My 6 Essential Yin Yoga Poses. You will also find my Exercise Videos of the Month Series there. These videos are all FREE. 🌟😃🌟

In closing, please also find a delicious Raspberry-Granola Chia Pudding recipe (soluble fiber = protection against cognitive decline). And, this month all gemstone bracelets (in Spring fresh colors) are 15% off in my little Etsy shop–MADE WITH MANTRA.

In Health & Wellness,
Claudia

As reported in Nutritional Neuroscience, soluble fiber was found to be protective against cognitive decline. Better management of blood sugar, cholesterol, and blood pressure are thought to be the mechanisms. Sources of soluble fiber include: flax, oats, barley, apples, peas, beans, berries and chia seeds.

RASPBERRY-GRANOLA CHIA PUDDING

  • 1/2 C milk or unsweetened nondairy milk
  • 1 C plain Greek yogurt
  • 1 C fresh or frozen (thawed) raspberries, plus more for topping
  • 2 T fresh mint (optional)
  • 2 t honey
  • 1 t lemon zest
  • 1 t vanilla extract
  • 1/2 t cinnamon
  • 6 T chia seeds
  • 2/3 C low-sugar granola

Place milk, yogurt, berries, mint (if using), honey, lemon zest, vanilla, cinnamon and a pinch of salt in a blender. Blend until smooth. Divide mixture between two wide-mouth jars. Add 3 tablespoons chia seeds to each jar, and stir to combine. Seal jars, then place in refrigerator to chill overnight. When ready to serve, top each jar with ½ cup of granola and a sprinkling of raspberries. Makes two servings.
***Source: IDEAFIT.com***

Hello Spring!

by Claudia Fountain, posted in Exercise, Fitness, Recipes

Keeping it simple this month. The warmer temps and fresh spring breezes, are inviting me to push away from my desk and spend more time outside. The first tulip greens are pushing through, and last year’s old growth is begging to be pruned, and cleared out. (Pssst. Gardening can improve dexterity, strength, endurance, and flexibility!)

In this month’s newsletter you will find my current virtual yoga teaching schedule, my new favorite core/arm/leg combination strengthening exercise, and a delicious recipe for a sweet potato yogurt bowl. (Research reported in The American Journal of Clinical Nutrition, showed that adults with a higher total dairy intake had a lower risk of developing type 2 diabetes.)

After the freeze
and the long slow thaw
the seeds we buried
reach again for the sun.
–Tyler Knott Gregson

May this new Spring season bring you fresh opportunities. 🌸🌼🌺

In Health & Wellness,
Claudia

Sweet-Potato Yogurt Bowl

  • 2 C sweet potatoes, peeled, cubed, cooked
  • 1 C milk or unsweetened dairy-free milk of choice 
  • 2 T maple syrup 
  • 1 t cinnamon 
  • 1 t ginger powder 
  • 1/8 t salt 
  • 4 C plain Greek yogurt 
  • Granola, nuts, seeds and/or berries (for topping) 

Place sweet potatoes, milk, maple syrup, cinnamon, ginger and salt in a blender container and blend until smooth. (Blend in additional milk if needed for a smoother texture.) For each serving, place 1 cup yogurt in a serving bowl and swirl in the desired amount of sweet potato sauce. Add toppings. Makes four servings. 

(Source: IDEA Fitness Journal – Winter 2023)

a little March madness…

by Claudia Fountain, posted in Exercise, newsletter

“They do not tell you of this space,
this half-emptiness that comes when you
cartwheel over what you said
you could not do,”

Winter is holding firm here in the Pacific Northwest. Snow days call for clipping into boots and skis, and carving some turns. I love how the light on days like these has a certain glimmer and shine to it. The air so fresh crisp it almost snaps. For me winter is two parts staying snug inside, and one part getting outside to walk in snow that scrunches with each step. The key is to dress for it. 😉

“they do not tell you
it sounds like drumbeats,
that you will love the rhythm
of the new song it plays.”

If it’s raining, put on a slicker and boots, and dance through the raindrops. If falling snow drapes the world in the sound of silence–listen to its depths.

“This is the why,
of why we go,
this is the point to all of this,
the silencing of the doubters
that live loudest in our own chests,
the deaf ear we turn to fear
when we know we must go,
that wild calls,
and we must answer.”
–Tyler Knott Gregson

Behind every storm cloud the sun still shines. Be kind to yourself, and move your body. Challenge yourself, and keep setting goals. No matter how old (learning new things can make older adults’ brains 30 years younger in just 6 weeks), or young you are. And finally, be brave. Face everything and rise (aka FEAR).

In closing, this month in class, we are contemplating Svadhyaya — actively studying, meditating, and moving toward Self. What is the nature of reality (aka the sky behind the clouds)? What stories (stormy weather) does the mind create? Join me every Tuesday and Wednesday (schedule & links) for a little exploration.

And finally, please find my latest Exercise Video of the Month–Tricep Extension (aka strengthening for your upper arms) here.

In peace,
Claudia

Resolutions/Goals, Aspirations/Inspirations

by Claudia Fountain, posted in newsletter

Are you a resolution maker, or a goal setter? Do you aspire to something, or respond to inspiration? There are as many motivators for us personally, as there are individuals. Because, well, we’re all individuals! If making resolutions has never worked for you, don’t sweat it. If setting goals feels overwhelming, or like a chore (that’s my take on them 😉), then don’t. I personally like daily or weekly “to-do” lists. Simple, do what’s in front of you, move on to the next, kinds of lists. Like a recipe, when I get the constituent parts done, it results in a something whole.

We have a brand new year ahead of us, full of possibility. However you choose to move into it, may it serve you. Feed yourself well. Move your body in ways that feel just right. But, most of all do what makes your heart sing.

As for me, I am easing into 2023 as I recover from catching a fun (not) little cold virus between Christmas and New Years. First time I’ve been sick in over three years! I’ll be back to teaching virtual classes beginning next week (1/9/24).

Looking ahead I have more quick exercise videos in store for you; and I am in the planning stages of a seven day course on “How to Meditate.”

In closing, please scroll down for a Quick Health & Fitness Goal Tip, and a delicious “Orange-Glazed Butternut Squash With Herbed Pecans” (nuts are heart healthy!) recipe.

In Health & Wellness,
Claudia

QUICK HEALTH & FITNESS GOAL TIP

Squeezing 30 minutes (or more) of formal exercise into a day can often feel daunting. You’ve put in a full day already, and now there is that pesky exercise/fitness/health goal sitting there taunting you.  Here is an easy way to get more movement into your day:

  • Break down those 30 minutes into smaller ones, and sprinkle them into your day. Try taking a 10 minute walk in the morning, another one at mid-day, and finally one at the end of the day. Set reminders on your smart watch/phone, and push away from what you’re doing. Take a walk around the block, to the mailbox, to get your mid-day coffee/chai/smoothie, or complete a circuit of your house. There are as many ways to add steps into your day, as there are minutes. And, very few of them require going to the gym, or getting on a treadmill. It’s like that “To Do” list. Check one thing off at a time, and before you know it it’s done.
Orange-Glazed Butternut Squash With Herbed Pecans

2/3 C pecan halves
1 t extra-virgin olive oil
2 t fresh thyme
2 t chopped fresh rosemary
1/2 t paprika
1/4 t + 1/8 t salt
4 C butternut squash, peeled and cubed
1 T unsalted butter
1 T honey
1 t orange zest
2 T orange juice
1/2 C dried plums (prunes), sliced in half
2 oz soft goat cheese, crumbled

Preheat the oven to 350 degrees F. In a small bowl, stir together pecans and olive oil. Add thyme, rosemary, paprika and 1/4 t salt; stir to coat nuts with mixture. Place nuts on a baking sheet and cook for 10 minutes or until browned, being careful not to burn them. Meanwhile, place butternut squash in a steamer basket and steam until fork-tender, about 6–8 minutes. In a skillet, melt together butter, honey, orange zest and orange juice over medium-low heat. Add squash, dried plums and remaining salt; cook, stirring gently, for 2 minutes, making sure squash is well-coated with the orange glaze. Serve topped with pecans and goat cheese. Makes 4 servings.
[Source: IDEA Health & Fitness Association]

The Giving Season

by Claudia Fountain, posted in Exercise, Fitness, Holiday Sale, newsletter

Opening with words from the incomparable Tyler Knott Gregson:

“This is a time of harvest, show me what it is to give thanks,
to call people in and not out,
to echo truth into the night sky painted with spark
and drum, warm breath on cold air. Tell me
what you know of survival, quiet endurance
in the face of injustice and ignorance.

Teach me your stories, of hawk flight and the changing
of leaves on river bank, of first snowfall
and the silence that follows it.

You of all that was taken, you who have lost more
than we have will ever have. You of endless space
and star-filled skies, of thanksgiving as it was meant
to be, constantly with palms open in awe to all 
we are given. Teach me your stories, of the words
you leave behind, safely kept in bird song, in stream,
in late Summer thunder that haunts
as it rolls.”


The final quarter of 2022 rolled up on me faster than I can inhale. Tonight tiny ghosts and goblins will coming calling. I will light the Jack O’ Lanterns to ward off harm, and place a lit candle in a West facing window for lost loved ones. Family will gather around the table with me in a few weeks, to share in the bounty and give thanks for all we have. And, then before we know it Christmas and the New Year will be here. 

Fall is preparation for the quiet, still season to come. Shed old beliefs and habits like the dropping leaves. Share what you have with those who have less, so that we may all come through into the new light when it arrives again in the spring. We may be heading into the dark season, but there is light everywhere–in the joy of a smile, the glint of laughter, and the spark in someone’s eyes.

In closing, my latest exercise video (Upper Back Tension Release) has been released, find my teaching schedule and links to book virtual classes (perfect for releasing stress) here; and finally, the Giving Sale (20% off storewide) has started in my labor of love–MADE WITH MANTRA SHOP on Etsy–one-of-kind gifts for the special people in your life.

🤲🏻🤲🏾🤲🏽🤲🏿🤲🏼🤲

LOKAH SAMASTAH SUKHINO BHAVANTU
May All Beings Be Happy
OM SHANTI SHANTI SHANTI
May All Be In Peace

Love Actually

by Claudia Fountain, posted in newsletter, Uncategorized

“How you love yourself, is how you teach others to love you.” –RUPI KAUR

So treat yourself well in word, thought, and deed–especially in thought. This is where I fail to love on myself the most. Critical, judgmental thoughts I would never say to anyone else! Why is it that we are sometimes our own harshest critics? It’s a complex issue that includes playing the comparison game, thinking that failure in any way dooms us, and believing every thought our mind churns out as real and true–especially those thoughts that keep us up at 2:00am (hint: thoughts are just thoughts–noise, like the TV on in the background).

Here are some ways to be more kind–and loving–to yourself:

  • Acknowledge negative or critical thoughts, and realize that their source is from early painful experiences. Turn the ‘inner critic’ into a villain, someone that makes you smile and shake your head.
  • Allow yourself to make mistakes. It’s okay to make mistakes, which are opportunities for learning in disguise.
  • Stop comparing comparing yourself to others. It’s natural and part of being human Now, shift that energy, make it productive by focusing on yourself and your journey.
  • Learn to face your fears. Instead of pushing them away, try to understand them. Tame the roaring lion into a kitten.
  • See beauty in the simple, every day, experiences and things around you. Try to notice one each day, and feel grateful for it. 🙏🏼

Make every day a love note to yourself by fueling your body well, moving it daily, and treating yourself as though you are worthy of love–because you are!

LOKAH SAMASTAH SUKHINO BHAVANTU

What’s new this month:  

FINAL NOTE: IF YOU ARE INTERESTED IN SUBSCRIBING TO MY LIBRARY OF YOGA CLASSES (90+) AT THE INTRODUCTORY RATE OF $18/MO — PLEASE DROP ME AN EMAIL FOR THE PRIVATE LINK!

thanks-giving

by Claudia Fountain, posted in newsletter, Uncategorized

Ah, November. The month that doesn’t contain Halloween, or Christmas/New Years.  November can often feel like it’s just an extension of the holiday season, kind of run over by the semi-truck that is Christmas!  But for me, November is about appreciating all the small and big things in my life like the love of family and friends, a warm home, and purring cats. It’s a reminder to me to give thanks, to express gratitude, to gather around a bountiful table, and share what I have with others. 

SMALL ACTS OF THANKS-GIVING
🤲🏼 Tell someone you’re thankful for them. 
📦 Give a care package.
🙌🏼 Offer a compliment.
🦃 Give a turkey to a family in need.
🛒 Help someone with their groceries.
🍪 Bake cookies for someone.

This month is also a smart time to make sure that you have a good handle on your stress levels, or have a plan for good self-care and managing your mental health (this includes stress, depression, and problems with emotion)–before the holidays take their toll.

The really good news is that there are very accessible things we can do to that help.  Getting good rest, having a regular meditation practice (as little as 10 minutes a day is very impactful), and exercising 3-5x per week.  In a large 2018 study**, an analysis of 852,068 adults (out of 1.2 million surveyed) associated exercisers with 43.2% fewer self-reported mental health burdens per month than non-exercisers. All types of exercise were impactful. Mindful exercises such as yoga were associated with a 22.9% reduction in mental health issues.  The optimal amount of sessions per week were 3-5x, and vigorous exercise was more favorable than light or moderate.

In closing, I invite you to try a yoga session with me (virtual yoga classes – HERE). If you haven’t tried the Insight Timer platform  (it’s free and filled with thousands of short to long guided meditations).  I have two offerings available, with more to come.  Find them HERE. This month’s EXERCISE VIDEO OF THE MONTH: ‘SWIMMING’ is up and ready for you try.  And, last but not least, The Giving Sale is now live in my shop–25% off (almost) storewide!). 

In Peace,
Claudia

**(Chekroud, S.R., et al. 2018. Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: A cross-sectional study. Lancet Psychiatry, 5 (9), 739–46.)  

Let the leaves fall…

by Claudia Fountain, posted in newsletter, Online Offerings, Seasonal Yoga

Let’s imagine…”What if”….you sat down one day–effortlessly, comfortably–as though you were in a magical time bubble. You sat and simply watched nature in all Her mystery do what She does best? Seasons shifting, birth, growth, life, death. Sunsets and sunrises. Full moon to new moon. What might you learn or discover?

As we move through Autumn in all its glorious colors and crisp temps, we may notice the subtle shifts from within to start letting things go. Trees cloak themselves in a riot of reds, golds, and oranges, and then let the leaves fall. Instead of trying to hold onto them, they know that after a period of rest something new will appear.

It’s like keeping your closet filled with only those things you wear on a regular basis. If you never get rid of old clothes, you will run out of space for new clothes.

“Be like a tree, and let the dead leaves drop.” ~Rumi

Consider some of the following ways to lighten the load:

  • Let go of one, two, or more of your insecurities. Replace them with affirmations.
  • Let go of grudges. 
  • Forgive someone. 
  • Forgive yourself.
  • Simplify your schedule. Re-prioritize, and prune to the essentials.
  • Stop trying to people-please.
  • Clean out one drawer a week.
  • Pranayama practice:  Exhale for at least 2 counts longer than the inhale. Practice for 10 rounds.

This month in class, we are focusing on releasing 🤲🏼 in order to manifest, grounding 🌍 so that we feel safe to let go, and soothing pranayama 🫁 breath work.  If you haven’t tried one of my classes on MOXIE yet, I’m dropping you a FREE CLASS PASS! 

The newest exercise video is out! Opposite arm/leg raise–sometimes called ‘bird dog’–a simple and very effective core strengthening exercise. Please find it HERE.

In closing, may you find satisfaction in letting go of something, enjoy some good walks in the fresh crisp air of fall, and some some delicious pumpkin spice!

In peace,
Claudia

End Of Summer Shift

by Claudia Fountain, posted in newsletter
“To say it was a beautiful day would not begin to explain it. It was that day when the end of summer intersects perfectly with the start of fall.”
–Ann Patchett

Here in the Pacific Northwest, nights have begun a slow descent into the cooler, crisp temps of fall. Soon, very soon, I’ll need to pull the lily and hyacinth plants from the pond, and set them up to over-winter in the laundry room (there are grow 🌱☀️lights!). This shift to cooler, drier air signals that we are entering the vata season. Think of vata energy as cold, dry, light, windy, and rough energy. It’s the type of energy that makes us want to try new things, or to make changes in our lives. In contrast, it can also show up as depression and anxiety. So, as we transition into the new season, it’s beneficial and necessary to keep this energy balanced.

Here are a few tips for balancing vata energy:

  • Eat warm, moist, cooked meals such as curries, soups, steamed greens, spiced vegetables, cooked fruit, hot cereals, quinoa, or baked sweet potatoes. Spices to try: cumin, turmeric, coriander, and ginger.
  • Sleep more. Getting enough rest helps the body repair and replenish. Limit the amount of personal energy draw from your devices by turning them off a half hour before going to bed.
  • Hydrate and soothe dry, irritated nasal passages with a few drops of nasya oil before going to bed. Tip: tilt your head back slightly when applying the drops.
  • Try drinking hot water with cinnamon, or hot water with ginger and lemon juice, first thing in the morning. Warm liquids stimulate your agni (digestive fire) by increasing blood circulation in your gastrointestinal system.
  • A yoga practice that is slow and steady. Move through Sun Salutations very slowly, focus on grounding in standing/balancing poses, and spend extra time in deep asanas.
  • Pranayama (breath) practice: Nadi shodhana (alternate nostril breathing) – inhale right nostril/exhale left nostril in the morning for warmth and energy; inhale left nostril/exhale right nostril in the evening for calming and to promote sleep.

SEPTEMBER EXERCISE VIDEO DROP! Find it here: Glutes + Hamstrings: Strength + Stability. Perform this exercise slowly, steadily, with focus and control!