fit tips

Restore Your Rasa

Monday, October 15, 2012

Are you overstimulated, overworked, and stressed? If so, you might be depleting your rasa reserve.

By James Bailey, L.A.c.
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Clear it Out!

Monday, April 11, 2011

It's spring. So let's clean the slate. My challenge for you is to bust the sugar and carb craves. For 2 or better yet 3 weeks take out all carbs and sugars! I know it's hard to give up the glass of wine or bowl of ice cream, but it's only for a little bit and will give you a get charge! Not to mention it will be OH SO GOOD, when you get back to it. Really this will help you modify your carb and sugar intake for good. Whenever it seems like they have creeped up in amount, you can bust it again for a week or two.

When you start this clean out, add in a ton of dairy that seems to help get through. Only take out grains and sugars--fruits are fine in this buster. Use PLAIN yogurt with yummy berries, especially blackberries and strawberries right now. Do some exploring in the produce department of new fruits and new veggies that maybe you decided long ago that you didn't prefer. Perhaps another date with bok choy or Fennel and you will have a new romance. Use a lot of eggs and beans (complete food beans...ok on this plan) and see how awesome they are as an alternate protein source.

Okay after the third week, for one month, add in carbs every 5th day breakfast, lunch and dinner. If you want to take this a little farther, the next 5th day only have carbs at dinner. And a little farther on the next 5th day just at breakfast. Switch it up. Stay close to the earth with your grains! Try some rice pasta.

Supposedly you only need carbs every 5th day to suffice for brain and muscles. But everyone is different. I need something every morning, but I keep carbs in my diet otherwise only a few other meals a week. I switch it up and if I am feeling groggy I take them out for a day or two.

Try it out. Email me if you have questions or comments! 
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The Turkish Get Up

Friday, March 04, 2011

This is a super functional move that takes all the muscles of the body working together to accomplish. Learn and impress you friends at parties.

Preparation - Lie supine on floor. Position dumbbell straight above shoulder with arm straight and vertical. Lie left arm out to side.

Execution - Stand up while keeping arm with dumbbell straight and vertical. Assist by using free arm, pushing off into floor.

Return - Reverse movement by lying down on floor.

Watch all the Sanctuary FitTip video here on YouTube  
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Friday, January 07, 2011


Start by crossing with right lunge and balancing on right arm for side plank.

Keep going for 10 sec, 20, 30, but shoot for 45 seconds

Modifications- Walk back to plank instead of jump. Walk up to next squat instead of jump. Put bottom knee down for side planks. Drop to knees if you want to add push up.

Add Ons: Each time you jump to plank add a push-up and one more every time. Side bump with side plank. Add a squat jump at top and one more every time.

Go For It!!

Watch all the Sanctuary FitTip video here on YouTube  
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Friday, January 07, 2011

Here an Ab Cycle that you can do at home or the gym with a stability ball. This can help build core strength for basic balance and harder arm balance asanas in your yoga practice.

30 seconds of wheelbarrow
1 minute plank on the ball
10 knee tucks or pikes

Watch all the Sanctuary FitTip video here on YouTube 

Remember if you have any questions about fitness or nutrition -- even about this tip. Email me! 
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