Turino Fitness

Because it's all connected.


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Stay in the NOW Mommm….

I have this daughter. She’s quite exceptional. From the moment we met, she’s been teaching me life lessons. I knew that she was here for me to learn from.

Around five years ago, before I decided to become a yoga instructor, I had a hard time keeping my worry, overwhelm, fears in check. To put it delicately, I would drop my basket pretty regularly.

Worry was my go to…I’d worry about all of the things. I’d worry myself into a lather about this – that – AND the other. Particularly about things that hadn’t happened yet. “What ifs” really churned me up.

One day as I was foaming at the mouth, my daughter looked at me with her clear, green eyes and said evenly, “Stay in the now Mom.”

Stay in the now.

This has become our family mantra. (She detests that I use it on her now that she is 12 and her amygdala is taking over her brain.)

I have used these words that my seven-year-old spoke to me again and again. It draws me away from senseless worry and back onto my center.

This was one of her many gifts to me.

Stay in the Now.
Namaste,
Sarah


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Core Stability is Sexy – Part Deux

Let’s talk about your Transverse Abdominis. This is the muscle that helps you breathe and stabilizes your pelvis and your lower back.

Many people’s TA’s are weak and not firing – Why? Well – sitting, being sedentary, not consciously turning them on and off, pregnancy and surgical procedures (me – 2 c sections).

This can result in fun things (sarcasm) like low back pain, an unstable pelvis, the little pooch in your lower abdomen.

Here’s the deal – you don’t want to walk around constantly sucking your gut in.

That’s not core stability.

What you are looking for is a STRONG CORE all of the time. One that you also have conscious control of.

We’re switching up our exercises for the month!

5- 6 Second Hollows
ABC Plank
5- Hollows with Alternating Arm/Leg Extended
5 Bear Crawl – Forward/Backward on your Mat OR
5 Hand/Knee Hovers
ABC Plank

Click HERE for a video link of the exercises.

Peace. And remember… #corestabilityissexy
PEACE!


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Making Core Stability Sexy…?

I have to laugh because when I teach core stability, I imagine people nodding off like this…

giphy

So I decided to make Core Stability SEXY…haha! I figured if I put the word sexy in the mix it would generate some interest (or maybe just make you laugh.)

Some reasons why Core Stability is Sexy:

  1. Spine is stabilized from the inside layers of the muscles (my favorite – the multifidi) on out. You can have the strongest ab muscles in the world – and still have an unstable core. Believe me…
  2. More mobile. If your core is stable, your limbs can be more mobile.
  3. You can safely lift some (*&t.
  4. You have better balance.
  5. Less likely to get back injuries.
  6. Better posture.

So here’s a down and drrrty core stability workout:

20 Dead Bugs
ABC Plank (Plank singing the ABC’s)
20 Knee/Hand Hovers
10 Opposite Knee/Hand Hover
ABC Plank

If you want to see a video with me showing these exercises – Click Here. 

Woop!


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Self-Compassion Exercise

When my kids were both finally in school, I knew I needed to do some work around self-love and self-compassion. So I designed a self-study course for myself. High on the list was a book by Kristen Neff called, “Self Compassion.” You can see her TED Talk too by clicking here. 

One of the exercises in the book was to write a letter to myself from the position of a loving friend.

It was a game changer for me.

You try. Click on this link: http://self-compassion.org/category/exercises/

Do Exercise 3.

The…if you want, click and do all of the exercises and meditations.

You’re worth it. xo.


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Athleta…changing?

If you’re a woman and you move your body, you might get the Athleta catalog.

Not so very long ago (three years in March) I got an Athleta catalog in the mail and it make my whole body slump over and ask, WHY?? The catalog was FILLED with unrealistic images of women…and they were all white….and they were all really young. So, I sent them a letter that you can read here. 

I have to admit…I was on the warpath. You see, I have two daughters who are growing up in a different world than what they see in the catalogs. They come to the gym or the yoga studios that I teach in and see incredible women of all ages and colors and sizes. And they look up to them. Two of my favorites are Carol & Rebecca – they kick all kinds of ass. 🙂

So this week – we got the catalog. And I hadn’t looked at it yet, but my 12 year old daughter comes up to me and says, “Mom. Check it out. Real women. Older Women. Normal women. Women of different colors.”

She proceeded to flip through and show me these images:

img_20170224_074625

She looked up at me and smiled. And all I said was, “Yessss.”

Well done Athleta. More please.

Be unafraid. Health comes in all sizes – Check out beautiful, amazing Mirna Valerio who is a distance runner at 250 pounds.

Health comes in all ages.

Health comes in all colors.

Represent us all. Latin American. Asian. Women in hijabs. Big. Small. Old. Young. Beautiful amazing women from around the world.

We’re all out here waiting.

Inspire us.

In the comments – let me know if you got a catalog and have been noticing the shifts. What do you think? Here’s what some other people had to say via Facebook.

Namaste, Sarah


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Mirror Work

Self-Care and Self-Love Idea:

Mirror Work. It’s super weird, but REALLY powerful work.

Grab a sticky note, write one of these phrases on it:

“I accept you unconditionally right now.”
“You’re a gift.”
“I love you.”

Stick it on your bathroom mirror.

Look yourself in the eye anytime you go to the bathroom, IN THE EYE, and say what’s on the sticky note. It might feel really strange at first and you might want to avoid this work – that’s really telling no?

Do it for 30 days.

No joke…this work here will change some stuff inside. Promise.

Trust.

You’re worth it. xo.