Tag Archives: Fitness

3 Powerful Juice Recipes to Help Fight the Flu

Winter is definitely the time of year when the likelihood of catching the flu infection on every train-ride, mall trip or studio yoga class increases considerably.  Below are three easy-to-make juice recipes that I make regularly.  They’re great for the before, during and after effects of the flu as they help to either boost my immune system or, if I’m unlucky enough to come down with a cold,  to speed up my recovery and keep me fighting fit afterwards.

Beat the flu before it gets the chance to beat you!

A strong immune system is your best protection against colds and flus in the chillier months.   Build it up all year round with this infection-busting power juice.   Carrots are a rich source of beta carotene,  which is a powerful antioxidant and,  coupled with the equally strong antioxidant support provided by the phytonutrients in beets,  offers great protection against flu viruses.

 

Ingredients:
1 small beet
3 carrots
8 stalks celery
1 stalk broccoli
2 cloves garlic

 

When you’re struck down with dose

If you do catch a cold, you really just have to let it run its course.  However, you can help to speed up your recovery and to make the symptoms less unpleasant along the way.  I find that a ‘shot’ of combined ginger, lemon and cayenne pepper generally does the trick.  It’s best to drink this juice warm as your body needs warmth when you have a ‘cold’,  so simmer the ginger in water before adding the lemon and pepper.  The lemon is a great addition because it’s high in vitamin C while the cayenne pepper’s strong content of beta carotene helps to ward off any further infection.

Ingredients:
1 ounce organic ginger, simmered in a little water
1 squeeze lemon
1 pinch cayenne pepper

 

Regaining your strength

A really bad dose of the flu can leave you feeling completely wrung out,  even when the aches and pains have subsided.   So to get you back on your feet I suggest an energizing green juice.   The chlorophyll in green plants pumps oxygen into the blood which in turn clears that brain fug and gives your energy levels a much-needed boost.

Ingredients:
1 large cucumber
8 stalks celery
1 handful kale
1 handful spinach
1 handful parsley
1/4 squeezed lemon
1-inch piece ginger

Enjoy and keep well this season!

 

Yoga, Bikram Yoga, Hot Yoga, Yoga Teacher, Yoga for Athletes, Yoga for Weight Loss

Born in Zimbabwe,  Matt Devine is CEO of Muuyu and has been teaching yoga for nearly eight years.  He primarily teaches Bikram or Hot Yoga.   As a former rugby player who needed reconstruction on both his knees, he has experienced for himself the therapeutic benefits of a hot yoga practice on the body.   He believes that part of yoga’s intense ability to heal is regulating one’s sleep patterns, as with longer, deeper sleep more healing occurs,  and better sleep is a regularly cited benefit of hot yoga.

Connect with Matt on Muuyu here.

Balance Out Indulgence: 3 Holiday Treats and 3 Ways to Burn Them Off

As a nutrition coach,  I work with clients all the time to help them understand that food has two equally important functions: as a source of energy and as a social, community and cultural phenomenon.  To focus on the calories alone is to ignore a huge component of what makes food so preeminent in our lives.

While it is critically important to our long-term health that we eat nutrient-dense foods and essential to a functioning planet that we eat as much local and organic fresh produce and animal product as possible, there is something to be said for eating all the foods we love–even the ones that aren’t so good for us–at least in moderation.

There is no time of year when the social function of food is more important than the holidays.  With Thanksgiving just around the corner in the U.S. and Christmas hot on its heels, temptation to indulge in all those “foods we love” is everywhere you turn.  One way to dig in to your favorite holiday treats guilt-free is to empower yourself with the knowledge of what it takes to burn off those extra calories with common physical activities.

I’ve compiled a list of three of most folks’ favorite holiday dishes and three corresponding workouts to help you stay on a healthy track from now to the new year.

Delicious Culprit #1: Pumpkin Pie

Nothing says fall flavors and the start of the holiday season like a little warm pumpkin pie.  This is my favorite dessert at this time of year.  Did you know that just one slice of pumpkin pie without whipped cream has around 300 calories?  When I found that out I little spot inside my heart died. The good news for those of you with a sweet tooth like me is that you can scorch those calories in no time. In fact, it’s as easy as riding a bike!  All you have to do is hop on your wheels and head out for a 5 mile ride.  This translates to about 35 minutes of cycling and, voila, you can call it even!

Delicious Culprit #2: Mashed Potatoes

Most of us try hard to avoid too many starchy foods but when it comes time to build a holiday meal, more often than not potatoes become the base.  Personally, I’m not a huge fan of mashed potatoes, but I’m willing to bet many of you are.  Just one cup of homemade mashed potatoes, prepared with whole milk and butter comes out to around 250 calories.  To burn this comfort food off you’d have to walk at a brisk pace for roughly an hour, covering anywhere from 3-4 miles depending on your stride.

If you like your spuds with gravy, tack on an extra 8-10 minutes of walking.  Here’s an idea: why not gather a group of family and friends for a nature walk to get some fresh air and improve digestion post-feast? It might just become a new holiday tradition.

Delicious Culprit #3: Stuffing

Stuffing, made with cranberries and nuts, has about 300 calories per 1 cup serving–and let’s face it, most of us go back for seconds.  This traditional and tasty side is often only prepared for Thanksgiving so it’s worth the carb-overload. When it comes down to balancing the scale, try a one-hour (or longer) Power Yoga class.  A slow-paced, stretch-focused yoga class won’t fit the bill here so make sure you aim for the kind where you really build up a sweat.

Need a little direction? Try my Fusion Flow class most Sunday mornings on Muuyu.  It’s my signature class which brings together the best of yoga, martial arts and plyometrics for a high intensity, mixed movement interval workout.  This fun and challenging class is geared towards building strength, power and stability in your body. Fusion Flow will make you sweat, keep you on your toes and leave you feeling the burn.

The bottom line with holiday feasting is that it’s all about making smart choices when you can, not dwelling on a little over-indulgence here and there, and putting your healthy efforts into balancing out the food you eat with the amount of physical activity you ask of your body – that way, when family and food come together in one beautiful space there will be no guilt, just joy and fun!

yoga, asanas, yoga for athletes, yoga for weight loss, yoga classes

Amy Rizzotto, RYT-200, is a food and fitness loving blogger, yoga instructor, nutrition coach  and studio owner based in Washington, DC. Amy’s passion is looking at the space where yoga and nutrition fuse for optimal athletic performance and overall mind/body wellness. MOAR-fit.com serves as her platform for sharing words of motivation, tasty recipes for health and workout tips. You can learn more about what she’s up to by following her on Facebook, Instagram, PInterestTwitter and Muuyu.

Bikram Yoga: 5 things to think about when you’re a teacher

Having taught Bikram Yoga now for nearly eight years I have noticed an evolution in my teaching style that, rather than being a replication of the standard Bikram Yoga training, is in fact a reflection of my own personal perspectives on how best to engage students in this style.  Things I now hold important I actually didn’t view as important in the past, and things that I once held as sacred I’ve since dropped from my teaching.

So for any certified teacher beginning their journey as a Bikram instructor here are 5 things that I’ve learned over the years that will hopefully give you something to think about in your classes:

 

1.Dialogue. It’s not important!

The Bikram Beginning Yoga Class Dialogue that instructs the 26 postures and two breathing exercises is a great tool to help any newly graduated teacher to stand up in front of a room and deliver confidence.  However I know teachers to this day that pride themselves on being ‘word perfect’, and yet have the same connection delivering their dialogue as, like I once heard a student describe, “a trainer at Sea World.”

What is important is the energy that the dialogue delivers. If you can genuinely project the fluctuations of energy that are vital in communicating each posture while keeping minds engaged and focused then you can lead your students in a really great class.

2. It’s only yoga!

I have seen teachers jump on the podium and become little Emperors: “Who taught you that? Never do that in MY class!

People are coming to the room with all sorts of issues, trying to heal and get better, and your job as a teacher is to let them find space and compassion, not a box and compression.  New teachers seem to think that this is necessary to be a good teacher.  It’s not.  It says more about you than anything else.

3.Savashana. It is quiet.  

How can you go from “100 percent effort, to 100 percent relaxation” in the floor series if you as a teacher are constantly nattering during rest?  Like music it is the silence between the notes the makes it beautiful and important.

4. Leave the Newbies alone.

New students don’t want to be constantly singled out, especially in their first class.  They just want to fit in and get through it.  Stopping the class and getting off the podium to walk over and correct a student is just bad teaching.  Do it subtly, possibly incorporating the correction into what you are saying during the posture.

5. Be authentic.

Whatever makes you happy. I know some excellent teachers that make me laugh constantly.  I know some excellent teachers who deliver brilliant classes without it being a comedy show.  Whatever your style is it’s got to be you.  And if you are friendly and authentic that’s how your classes will be.

Contact Matt here to request a class in Bikram Yoga.

Yoga, Bikram Yoga, Hot Yoga, Yoga Teacher, Yoga for Athletes, Yoga for Weight Loss

Born in Zimbabwe, Matt Devine is CEO of Muuyu and has been teaching yoga for nearly eight years.  He primarily teaches Bikram or Hot Yoga.  As a former rugby player who needed reconstruction on both his knees, he has experienced for himself the therapeutic benefits of a hot yoga practice on the body.   He believes that part of yoga’s intense ability to heal is regulating one’s sleep patterns, as with longer, deeper sleep more healing occurs, and better sleep is a regularly cited benefit of hot yoga. 

Connect with Matt on Muuyu here.