Turino Fitness

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Fall Workout #4

Fun Fun Fun Fun.

See below the workout are vids with jumpy and modified versions.

Enjoy!

Copy of dazzle (3)

Click here to see demonstration of the Jumpy Version!

Click here to see the demonstration of the Non-Jumpy Modified Version!

Peace, Sarah

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Gifts From The Cranky Grocery Store Lady

Yesterday I was at the grocery store checkout. I had a full cart of groceries.

A woman was walking from aisle to aisle with two items in her hands looking angry. She seemed agitated and in a hurry.

I said to her, “Excuse me, why don’t you cut in front of me.”

She gave me a dirty look and said something in a rude tone but it was unintelligible and proceeded to stand behind someone else with a full cart.

Ok, there’s a lot to unpack here.

But I’m not going to…

There was a time that this woman’s behavior would have pissed me off. Ask anyone and you’ll know that I am happy to speak my mind. I would have popped off on her and been rude back. (Nice. I know.) I would have likely carried with me this exchange for a while and there may have been some expletives.

Thankfully, yoga.

So here’s the deal. This was all her stuff and none of it had anything to do with me.

I tell you this story not because I’m carrying it; I’m not. And THAT my friends is the gift.

When my kids were little I read them the story of the two monks from the book Zen Shorts by Jon J. Muth. In it, a woman is extraordinarily rude to the old monk making him carry her across a mud puddle. The young monk is irritated on behalf of his friend…all day. At the end of the day, he says to the old monk, “Can you BELIEVE that lady? She was SO RUDE!!” The old monk replies, “I set that woman down hours ago, why haven’t you?”

We get to choose how we react in any situation. We get to decide in every moment if we’re going to get hooked or if we’re not.

Jill Bolte Taylor writes in her book “My Stroke of Insight” (which is an outstanding read btw) that after our limbic (emotional) system is triggered, it takes only 90 seconds for the trigger, the surge of emotion to flow through our body, and then physiologically IT.IS.DONE.

After 90 seconds? You get to choose to keep that trigger, or let it go out of your body and OUT OF YOUR MIND and OUT OF YOUR SPIRIT.

You get to choose to hold on to irritation, anger, frustration, agitation OR you get to choose to let it go after you feel it for 90 seconds.

What Taylor does is set her watch for :90 and then when the feeling is done, she’s done.

Cool, right?

Another tool that I use is that I ask myself, “Is this my stuff or is this your stuff?” You can quickly start to discern what’s yours and what is someone else’s and detach or unhook from it.

Let me know what you think.
Peace, Sarah


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Fall Workout #3

I like this one, which features slow and controlled movements. Especially this time of year when I’m not feeling like going all out.

Take your time and enjoy a walk or run or walk AND run – notice what’s going on around you. See that everything around you is slowing down a bit and preparing for winter.

Then enjoy some slow strength work.

xo.

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Fall Workout #2

Well it’s Monday. And it has been a hell of a day no? So I’m going to just plop this right here without a bunch of yapping.

Let me know if you have any questions. This is a bouncy workout – so make sure to warm up and afterwards dynamically stretch out your calves (bunny hops, walking lunges, inchworms.) If you want to bring this workout down a bit, you can take the bounce out.
Copy of dazzle
Have fun and let me know how it goes. I’m doing it tomorrow:)
xo, S


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Fall Workout #1

Every fall I notice I have a challenging time. I want to lie on my couch and become one with the cushions.

This fall – I am abiding by that call. BUT I’m also making sure that when I get a workout in that it’s quality and serves my whole body.

Do you feel the same? If so, join me for the next 6 weeks. Every Monday I’ll be posting a workout. Click at the bottom to share via social media or e-mail with a workout buddy or friend to support your accountability. And…enjoy:)

Here is Fall Workout #1. It has: Core stability. Core strength. Single Leg Strength. Balance. These are a few of my favorite things. 🙂

Let me know if you have any questions.

dazzle

Much peace:) Sarah


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Self Compassion – Positive Self-Talk

Ok – so in the last post we learned about noticing that you’re talking crap to yourself and using the visual image of a stop sign to stop the flow. This is consciously stopping the neural pathway.

Now what?

Now you play in Opposite Land. You say the opposite of what you’re telling yourself.

“I can’t believe I did that. I’m so dumb.”

Stopsign.

“I am brilliant.”
____

“I am so lazy.”

Stopsign.

“I am energetic and full of life.”
____

“I can’t do that.”

Stopsign.

“I can do anything.”
____

The key is to use these phrases:

december 3, 2019

And use them with no negative words like not or n’t – keep the phrase in the positive.

I put some more about the positive I statements in this short video.

Namaste, Sarah


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Self-Compassion Tool – The STOP sign

Man I don’t know about you, but I LIKE TOOLS. When you have some stuff to contend with, it’s good to have some tools in your toolbox no?

This month we’re concentrating on Self-Compassion. Why? Because have you ever paid attention to how you speak to yourself? People’s inner dialogue is damn near abusive.

What does your inner punisher say?

Mine goes something like this:

“I can’t believe you __forgot, lost something, double-booked etc.___. What is WRONG with you? Why do you always DO THIS? It’s so ridiculous. What is your problem? So dumb. So forgetful. So scatter-brained.”

It doesn’t matter that what I did was HUMAN. A mistake. A simple error. I treat myself to a healthy dose of punishment. Heaps. God forbid I’m not perfect.

Yuck. Right?

And let me tell you, my punisher is ruthless. She is exacting and finds fault in mmm almost everything. She makes me feel terrible about myself.

We would NEVER talk to another like we talk to ourselves. We cause ourselves such suffering with how we self-talk.

A big tool I use to fight this is the BIG.RED.STOPSIGN. I catch myself doing the negative self-talk, close my eyes and imagine big stopsign and say, “STOP.”

This stops the train from making it’s way from ‘the mistake’ to ‘self-flagellation’.

It puts a pause button on the stream of crap you are telling yourself.

In order for this to work, you have to start noticing when you’re engaging in negative self-talk. Sometimes you can be in a few minutes before you realize. But see if you can start to get a handle on the Punisher – catching it sooner and sooner.

  1. Notice the negative self-talk
  2. Imagine a STOP sign
  3. Tell yourself “STOP.”

We’ll talk about next steps in my next blog post.
Namaste, Sarah