Let's Dance: Good Morning Song - HOPE

Hello all you lovely ladies that watch this. This is a great wake up song and dance to get your body moving and your mind tuned in to Hope. It is not the best quality, video, or leading. But I've been wanting to share it for a few years now so I just quickly recorded me doing it to capture it. I'll eventually get a recording where it's actually done in a class with people--cues and all. But this is better than nothing, hopefully! 

The goal with this song and any others I have made is to get people enjoying moving to hopeful and empowering songs. The moves are supposed to help reinforce the feeling and words of the music. Only positive, uplifting, empowering songs here for that reason.

When I make up moves, I have to feel the music. Sometimes I have friends help finesse the moves, or borrow ideas from other people who I feel have done a great job capturing the feeling and beat of the song. The goal is for it to be somewhat simple and enjoyable (though it maybe easier for those who are use to moving their bodies through dance. Ideally all can pick it up after just a few go-throughs.

So enjoy this wake-up song about HOPE and feeling it rise within you as you "wake up to a brand new day" full of opportunities and new chances. God is with you and "Gives [you] strength. He gives [you] just what [you] need."

"Good Morning" - Mandisa

-section 1-

Wave away my yesterday (A=walk foward: large arm waves R,L,R,L)
Cause I'm leaving it behind me. (B=walk backward: shoulder roll back R,L,R,L)
Hello sunshine, come what may. (repeat A)
I feel something new inside me. (Repeat B)

I hear the birds singing (v-step: L hand up, R hand up; L down, right down)
Now my alarm's ringing (repeat v-step)
Get up, get up, hey! (pause to stretch)

-section 2-
It's a good morning! (stop; grapevine R two steps on "morning")
Wake up to a brand new day (continue grapevine step 3, tap L on "to", tap R/L-strong arms during taps) 
This morning, (revers grapevine L: step 1-2 on "morning)
I'm stepping, stepping on my way (step 3 on "stepping"; tap R,L,R-strong arms during taps)
Good morning (reverse; grapevine R two steps on "morning")
You give me strength, (continue grapevine steps 2-3) 
You give me just what I need (tap L,R,L-strong arms)
And I can feel the hope that's rising in me. (stop: R hand on heart "I", L hand on heart "feel"; R arm down by side on "hope," L arm down on "that's"; lift/pump both arms up "Rising up in me")
It's a good morning (stop; reset for section 1)

--repeat section 1 movements--
Slow down, breathe in, Don't move ahead
I'm just living in this moment
I've got my arms raised, un-phased, Jump out of bed
Gotta get this party going

I went to bed dreaming,
You woke me up singing
Get up, get up, hey!

--repeat section 2--
It's a good morning!
Wake up to a brand new day
This morning,
I'm stepping, stepping on my way
Good morning,
You give me strength,
you give me just what I need
And I can feel the hope that's rising up in me.
It's a good morning

--section 3: stop: squat, legs wide--

(punch down L/R, lift both hands to chest--hold two beats; repeat this whole section each measure)
Now I'm smiling, and I'm kissing all my worries goodbye 

Got the feeling, if I spread my wings I might even fly
You are my truth, my way
Give me the strength to say
Get up, get up, get up
Cause it's a good morning, hey (pause; clap and bounce until next part)

Mr. Mac to the mic

[Chorus-Toby Mac]
Hey, top of the morning to you 'disa (C: R knee up, Left knee up; R punch, L punch)
You smoothie, me ice cold pizza (D:Dbl R shoulder bump, Dbl L shoulder bump)
Cafe au lait, latte dah (repeat C)
You do the zumba, but I do not (repeat D)
Give me like half a marathon, (repeat C)
I'll give you the gospel of St. John. (repeat D)
Hits me like a wake-up bomb (repeat C)
Cuz' we both know that His mercy flows, (repeat D)

--repeat section 2--

In the morning.
Wake up to a brand new day
This morning,
I'm stepping, stepping on my way
Good morning,
You give me strength,
you give me just what I need
I can feel the hope that's rising up in me.
It's a good morning
Wake up to a brand new day
This morning,
I'm stepping, stepping on my way
Good morning,
You give me strength you give me just what I need
I can feel the hope that's rising up in me.

It's a good morning (stop for chorus)

[Repeat Chorus - Toby Mac]
Top of the morning to you 'disa (repeat C/D)

Hey, top of the morning to you girl (repeat C/D)

To-to-top of the morning to you 'disa (repeat C/D)

Morning little Miss Sunshine. (repeat C/D)
[Spoken]
Man, you morning people. (stop; relax)
No, I'm serious.

What the Heck is Awareness Yoga?

So, I've been something I call "Awareness yoga" for about a year now. It's nothing set in stone, but a way in which I come to better understand what my body needs as I stretch.

I've never really been one for going and exercising at a set time or anything. Rather, I just prefer to be busy and active and get my movement in during my day, or through dance. However...here are a few things I've found in the last few years which have taught me the importance of exercising, but more importantly of being more aware of my body.

Yoga Awareness Benefits

• Correct Posture. A Healthy spine is the avenue for healthy nerves. All our our nerves run through our spine and then branch out into various parts of our body and organs. But if our spine is kinked somewhere, then the nerve in that area is pinched (which means pressure or blockage for those nerves to send the communication from you brain to that coressponding area of your body). This is why someone with neck problems could have a hard time hearing if that particualr neck kink in your spine is affecting the nerves associated with your ear. (that is one of the stories from the first days of chiropractic care). See my post on Chiropractic care for more info.
• Muscle Flexibility & Yoga.  I look at my little kids and think... "woah! They can do all sorts of things in their God-given flexible body. What happened to me?" haha. Wouldn't it be great if we could encourage that in our kids by helping keep their muscles supple and help them be aware? I've encouraged Ethan with yoga. He's grown up doing it and it is play for him. We just create animal poses or mimic nature (like tree or flower pose). Here is a link to help you encourage your kids with yoga. The post also mentions Cosmic Kids yoga stories to watch on you-tube that totally engage my kids. I also got a great, simple ipad app for $4 called Yoga Studio, for myself. It's very simple, versatile in length and area of focus.
• Body Awareness & Pilates. I remember a time in my life that I didn't pay attention to my hunger cues (too busy and/or stressed). This led to me losing weight. In fact, this happened to me twice in my life. Both times it was because I ignored my body's cues. I find myself trying to help my children understand their body and when they need to eat or go to the bathroom, and yet I realized that I'm not paying attention to my body as much as I'd like. So, a year after I had my second child I finally felt I could get a full night's sleep, and therefore had more energy to wake up on time. So I started waking early and exercising with this simple book of exercises for each area of the body (The Way of Stretching: Flexibility for Body and Mind, by Ann Rush). Another great thing is Pilates. They are awesome because they don't use fancy equipment and blah, blah, blah. Pilates use your own body to provide the right amount of natural resistance for your muscles. I love it! So Each week I would focus on one area of my body, until I felt I could do some basic stretches that I felt were good in that area. I'd do this along with my mindfulness routine (see later bullet point).
• Scripture Study/Notebook. Also during those mornings I started a study journal and would read my scriptures and study, capturing my thoughts (which helped me retain and go deeper). I wish I could do this consistently, but the nature of my study shifts with each new season of my life, and that's ok...because (as with all change), it gives me new opportunities to approach things differently and glean new perspectives. Regardless of how I study, I always find that those days I can put my heart into my priority relationship (with Heavenly Father), especially first thing, are the days I am most calm, happy, and life-oriented in what matters most. I hve come to love my mindful mornings. I need them to start my day right (80% of the time--allowing 20% fudge factor. ---Oh fudge....yummm! side note.) (another side note: It was fun and insightful to do a weekly focus on spiritual armor for each area that related to the body area I was stretching.)
• Mindful Morning & Slowing Down. I would love to jump out of bed singing songs and throwing open windows as I dance around the house with a big smile on my face. But...let's be honest, that usually isn't the case. I do like waking up to the sun, but it takes my body longer to wake up than my brain. So, I listen to that and honor the fact that my body needs a little longer. I lay down on my great room floor and relax my body while I think, without thinking. :) I first try to just think about my body and visualize the different parts of my body from feet up to head doing the relaxation technique where you flex for three seconds one part of your body, then relax, then continue up until you've gone through all the areas of your body. This gives awareness for muscles. But then I'd visualize my heart being a ball of bright warm energy, like the sun and I'd "track" it mentally travelling down through the parts of my body out through my feet and rooting down into the earth (like tree roots). Those roots I visualize as being grounded in Christlike attributes of Faith, Hope and Charity (and others, esp. depending on what I need that day). Then I continue the ball of warmth going through my hands to do good things that day and up through the body (keeping in mind God's spiritual armor mentioned in the scriptures--that I had been studying to give me greater insight to the importance of those areas physically and spiritually). And by the end of thinking through that, I feel more fully armored mentally and spiritually.
• Letting go & Feel the Rhythm. Once I had done all this for awhile and felt familiar with different stretches and yoga postures for each area and felt like I had created my own visualizations (rather than someone else's set ones) then I could just lay and relax and totally just feel what my body wanted needed. I'd just lay down and think about what areas of my body felt needed more energy and warmth and also what stretches I could do. I just did them, without needing a set plan. And the more I do this, the more I feel it overflows into my life: the ability to just let go of set things and find freedom in exploring and trusting my God-given intuition in knowing how to spend my time mentally and physically. There is true rhythm in life, beyond that set by alarm clocks and to-do lists. By bringing in what matters most and then letting go of all the other ideas and superfluous things I greater access my own personal "Rhythm of life"--and that is a beautiful thing.

SO that is my "yoga Awareness" program in a nutshell. And it works for me. But the principles can work for you in your own way. 

Yoga 101

I have recently been very interested in yoga. So when I saw this great book at Costco last year, I couldn't pass it up. The Anatomy of Yoga is pure awesome-ness! It shares a great intro to what yoga is from the anatomical standpoint. Basically the poses in yoga are the best documented stretches for whole-body stretches that reach the needed muscles the most effectively and efficiently.

Here's an example page

In other words...if you understand muscle-anatomy, you'd know that many muscles are interrelated and that by working on one will help working on others. If you have one muscle you want to stretch, then it's helpful to know which other muscles connect to that one, so you can maximize your stretch. And there you have yoga poses. They are maximized stretches. And this book spells out which muscles you are working in every pose....pictures for all viewpoints and everything. It is simply amazing! It makes me what to go to massage school so I can get real depth in experience with muscles and such. Wow, that's be cool. And it even tells about how to breathe properly...which is HUGE in yoga. If you don't breathe properly, you won't get the most out of the stretch, no matter how hard you try. To summarize yoga breathing, think "in and out" or "expand and contract." When opening up, take a deep breath through the nose. When closing/bending, exhale through your nose.

**Highly suggest the YOGA STUDIO APP!!!! It is amazing and has hundreds of classes based on skill level,
 duration and focus (strength, balance, flexibility, etc.). IT was the best $3 I've ever spent...and I never spend 
money if I can help it.

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Here is a great graphic summary of many main poses (asanas): 

From TeenyTiny Om

Tadasana to Savasana
43 Basic Yoga Poses

Standing Asanas: The feet are our foundation

Tadasana – Mountain Pose
Trikonasana – Triangle
Virabhadrasana I – Warrior I
Parsvakonasana – Lateral angle pose
Virabhadrasana II – Warrior II
Utkatasana – Chair pose

Forward Bending Asanas: An experience of flexion
Uttanasana – Standing forward bend
Prasarita Padottanasana – Standing straddle forward bend
Parsvottanasana – Standing head to knee
Paschimottanasana – Double leg forward bend
Janu Sirsasana – Single leg forward bend
Upavistha Konasana – Sitting straddle forward bend
Apanasana – Double leg wind reliever
Pavanamukthasana – Wind reliever
Balasana – Child pose

Core Asanas: Activating the abdominal muscles
Ardha Navasana – Half boat
Paripurna Navasana – Full boat
Dandasana – Staff pose

Side bending Asana: Creating space 
Parighasana

Back Bends: Exploring Extension
Bhujangasana – Cobra
Salabhasana – Locust
Dhanurasana – Bow
Ustrasana – Camel
Setu Bandha Sarvangasana – Bridge
Matsyasana – Fish
Supta Virasana – Supine hero
Urdhva Mukha Svanasana – Upward facing dog
Eka Pada Kapotasana – Pigeon
Anjaneyasana – Crescent moon

Twisting Asanas: Revolving the Spine
Ardha Matsyendrasana – Half spinal twist
Bharadvajasana – Hip spiral
Jathara Parivartanasana – Reclined hip roll
Parivrtta Janu Sirsasana – Revolved head to knee
Parivrtta Trikonasana – Revolved triangle

Inverted Asanas: Turning it all upside-down
Adho Mukha Svanasana – Downward facing dog
Sarvangasana – Shoulderstand
Halasana – Plow
Sirsasana – Headstand

Standing Balancing Asanas: Steadying the mind
Vrksasana – Tree
Ardha Chandrasana – Half moon
Natarajasana – Dancer
Virabhadrasana III – Warrior III

Final Asana
Savasana – Corpse

Other resources we use:

• Kids Yoga Deck or Adult Deck (great for learning poses and kids picking the cards so they feel involved)
• Kids yoga poses (online; a list from my kids' education blog that I hope to add photos to, but includes a website link to look them up)
• Yoga by Chakras Post

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And...there is more to yoga than just stretching. It is a way of living...like a religion if you will. I think it a great way to start, though it is missing Christ as the central point. So I take what I can from it and add it to the truths I have found.

Yoga Poses for Chakras

Here is a basic chart for many familiar yoga poses and which chakra they go along with. This is great if you are somewhat familiar with yoga poses and know where points of tension are in your body (via physical or emotional). 

If you aren't familiar with the poses and yoga breathing, then it is important to first get familiar with one or two poses in each chakra. Then add more as you feel a desire to--maybe picking an extra one or two in the area you think needs the most help. Click here for a site with the how-to's of yoga poses: 

image from ricardokoike.wordpress.com/2011/11/25/asanas-e-chakras/

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Or another site had each of the chakras broken down. Here's one example: click chakra name title for website this came from and to find the other chakra  poses drawings.

Solar PlexusManipura Chakra

4 Exercise Myths

Myth 1. Stretch First- Recent studies indicate that pre-event stretching can actually impair performance in sports requiring explosive power, like jumping or sprinting. While flexibility training helps maintain a full range of motion around joints — for optimal results, stretch after your workout.

Myth 2: Don’t let your knees go past your toes while doing a squat or lunge - in everyday activities such as climbing stairs, the knee and torso naturally move forward slightly in parallel with each other for balance — and to propel the body forward and upward. Restricting this movement when performing squats and lunges increases hip stress and could increase the load on your lower back.( for more info, Knee Movement & Proper Form During Lunge Exercises)

Myth 3: To burn fat, exercise at a lower intensity - Forget the “fat-burning zone” — just get out there and move. Your body burns both fat and carbohydrate calories to meet the demands of exercise. The proportion of fat or carbohydrate burned in a given workout depends on exercise intensity and duration, but when it comes to weight control, the type of calories burned with exercise doesn’t really matter. If you burn more calories than you consume, you’ll lose weight. If you don’t, you won’t.

Myth 4: Strength training will make you gain weight - If you’re concerned about preventing weight gain, strength training is actually something you should be doing. On average, adults who don’t engage in any strength training exercises lose about 4-6 lbs. of muscle tissue per decade, silently chipping away at their resting metabolic rates. Unless caloric intake is also reduced, fat weight tends to increase.     Alternately, regular strength training on the major muscle groups at least twice a week helps prevent loss of muscle tissue, and can even help to restore it.

Why exercise???

Having trouble wanting to go workout? Sometimes we need to be reminded what the benefits of exercise are:

1. Brain power Booster- exercise increases a hormone called Seritonin in the brain, which improves mental clarity. Sadly, forgetfulness is improved , but not cured:)

2. Reduced Stress- Mood levels are improved when you exercise away your stress, allowing for your body to fall deeper in relaxation. It is the perfect distraction. Scientists have claimed everyone needs at least 30 minutes of relaxation each day.

3. Multitasking with exercise- you can always incorporate exercise in your time schedule. Summer is easy, biking or walking with family to destinations, but as winter is here try finding the stairs, not elevators wherever you go. Get a good exercise video for Christmas, there is something for everyone. You can still park farther from stores to burn more calories. And for those ready to brave the outdoors, skating, "snow walking" (finding trails and walking in your winter boots is actually very tiring, but can still be very pretty) and x-country skiing are always very active things. FEEL FREE TO POST OTHER IDEAS OF WINTER ACTIVITIES!!

4. Energy Booster- Endorphins are released very quickly into the blood, those are the "happy hormones" that help make you feel good, the rest of the day.

5. Builds Relationships- Find someone to workout with. When you have that added social support, you feel more motivated and accountable to your routine, friend or spouse you will also feel closer to that individual.

6. Prevent Disease- I don't have to tell you that the heart disease, diabetes, hypertension, stroke, etc, are less likely for those who lead a more active life. Research states that workout should be AT LEAST 30 minutes for 3 days a week, but recommended as much as 5-6 days for 30 to 45 minutes of activity.

7. Exercise allows rule breaking- Muscle burns calories more than fat, so for those that want to eat that cookie or bowl of ice cream, go ahead. That means that even after all the calories you burned working out muscle will keep burning calories while you sit at home and enjoy that cookie. Fat won't be so generous.

The first step to starting an active lifestyle is making a goal, start simple, maybe the video I posted, and then add a little more. You will see the benefits over a couple weeks, and should see a change in mood, activity, and life. START TODAY!!!

Abds done at home in 20 minutes.

I know many of us are less motivated to go the gym or wanna try to find a good workout video to help with our abdominal muscles. Here I have found a good link to a 15 minute workout to start you off. Pace yourself and add more repetitions each time. If you are still not sweating, proceed to my favorite, the plank series:
http://www.youtube.com/watch?v=-YI0cxuNcq8&feature=channel

For those able to advance to the prone or side plank I have made available this link to show you correct posture. These moves can be done to strengthen your obliques, after working on your "six pack" muscles. I even like to hold a correct pushup position - the prone plank, and hold that for upto one minute, the last exhauster before stretching. ENJOY.
http://www.youtube.com/watch?v=cFWxuHFsBbw&NR=1

Exercise Basics

Physical activity simply means movement of the body that uses energy. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

Exercise can be broken into three areas:

•Aerobic activities – speeds heart rate and breathing and improves heart and lung fitness. Examples are brisk walking, jogging, and swimming.

•Resistance, strength building, and weight-bearing activities – helps build and maintain bones and muscles by working them against gravity. Examples are carrying a child, lifting weights, and walking. They help to build and maintain muscles and bones.

•Balance and stretching activities – enhances physical stability and flexibility, which reduces risk of injuries. Examples are gentle stretching, dancing, yoga, martial arts, and t’ai chi.

Here are some ideas. Pick a few and make a goal to start.(http://www.mypyramid.gov/)

Moderate physical activities include: •Walking briskly (about 3 ½ miles per hour)

•Hiking

•Gardening/yard work

•Dancing

•Golf (walking and carrying clubs)

•Bicycling (less than 10 miles per hour)

•Weight training (general light workout)

Vigorous physical activities include: •Running/jogging (5 miles per hour)

•Bicycling (more than 10 miles per hour)

•Swimming (freestyle laps)

•Aerobics

•Walking very fast (4 ½ miles per hour)

•Heavy yard work, such as chopping wood

•Weight lifting (vigorous effort)

•Basketball (competitive)