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Technique Tuesday — Shift Your Perspective

Lets face it: We are creatures of habit. Mostly, we sit, walk, run, and, well, sit some more. Our movement (and lack thereof) and resulting posture is all very forward-oriented — the front of the body (especially across hips and chest) is shortened, the upper back is overstretched, and the head cranes forward. This is not a very balanced way of being in or using our bodies. More importantly, whether you’re a runner, cyclist, or office warrior, if you fail to remind your body what’s possible aside from all that flopping forward, it will literally forget.

Luckily, it doesn’t take much to shift your perspective and bring things back into balance as a result. Our go-to: Side bends. We often recommend  this baby to help open up your lungs and stretch the connective tissue that spans your rib cage — optimal “side stitch” mitigation — but lets get side bendy this fall to also help get you outside your usual range of motion, keep the muscles that live along the sides of your body limber, and shift your perspective beyond your habits. This more balanced way of being affords abundant possibilities…

Try it: Criss-Cross Side Bend

This is our fave side bend variation. Hit it up immediately post-run or –walk, when you hop off your bike, or as a break from sitting at your desk or on your couch.

  • Bring your feet hip's width apart and keep your knees bent slightly.
  • Turn your palms forward and reach your arms overhead.
  • Cross your right arm in front of your left, bringing the backs of your palms together.
  • Cross your right leg over your left, keeping your feet flexed and knees slightly bent.
  • Bend your torso toward the left as you reach your crossed arms to the left —the bend should at the bottom of your rib cage aka the middle of your spine.
  • Be sure you don’t start to flop forward — if that’s tough, don’t bend quite so far.
  • Gently squeeze your inner thighs together to help you balance, while keeping the lower body stable — don’t let your legs/hips/low back move at all, especially as you deepen your bend.
  • Hold for 5–10 deep breaths before switching sides…

Bonus! You can also side bend while sitting or lying down. Follow the key alignment points above and get creative. Lets see how you’re shifting your perspective this fall: Share your side bend pics on Twitter and Instagram with #sidebend and tag @jasyogaseattle @jasyogalondon

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Best Of: Picky Bars Recipes

From breakfast bowls to dessert, there's a lot of ways to grub Picky Bars. Here's the latest from Picky HQ in Bend, Oregon:

Over the years, we've been lucky to accumulate many recipes from Picky Club members and creative food geniuses alike. Here are some of our faves...

Crunchy Picky Granola Parfait
Original recipe from Laura Caccavo of Laura Running Wild

Ingredients:
6 oz. or 1 small container Trader Joe’s Vanilla Cultured Coconut Milk (or yogurt of choice)
1/2 cup blueberries (or berry of choice)
3/4 cup Picky Bars Crunchy Quinoa Granola (found here).

Directions:

  1. Layer ingredients in the order listed. Or, get crazy, and split ingredients in half and do two layers of each.
  2. BOOM-SHAKA-LAKA! Enjoy.

The Picky Bars Mini Gluten Free Peanut Butter Pie
Original recipe from Lisa McClellan of RunWiki

What you will need: a small ramekin

Ingredients:
cooking spray
1 Picky Bar
3 tbsp cream cheese
2 tbsppeanut or sunflower butter
2 tsp (or to taste) of agave syrup, honey or maple syrup
3 tbsp of milk or milk alternative, 1 teaspoon of chopped nuts or mini chocolate chips (optional), whipping cream (optional)

Directions:

  1. Take your small dish or ramekin and lightly mist with non-stick cooking spray (be conservative). Using your thumb and forefinger, squish your Picky Bar down into the dish and gently push up toward the rim of the bowl. Set aside.
  2. In a separate mixing bowl, blend the cream cheese, nut butter, agave syrup, and milk until smooth and creamy. If you like it sweeter, add more syrup. Add more milk to thin if needed. Pour into your Picky Bar “crust.”
  3. Freeze for one hour or until firm.
  4. Set out for 5 minutes and allow to soften. EAT and enjoy!

Picky Bars Pudding
Original recipe from Laura Caccavo of Laura Running Wild

What you will need: 4 small ramekins

Ingredients:
Chocolate Pudding (for vegan version see here) whipped cream (optional)
4 Picky Bars (recommended: Blueberry Boomdizzle)
handful raspberries, strawberries, and blueberries

Directions:

  1. Start assembling the Picky Bars in circles around the top the ramekins without covering the base.
  2. Take the chocolate pudding out of the fridge and spoon a generous amount into each Picky Bar’d ramekin.
  3. Top chocolate pudding with a dollop of whipped “cream.”
  4. Distribute berries on top.
  5. Enjoy and Share!

Learn more about Picky Bars and the the Picky Club at pickybars.com.

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Jasyoga for Cyclists aka how to optimize your ride...

The wheels on the bike go round and round, round and round… That means your muscles are hard at work, too! This hour-long sesh will break down the mechanics of spinning and help you identify what muscle groups need a tune-up so that you can cycle with more power and ease, no matter where the road takes you.

  • When: Saturday, August 23, 10–11am
  • Where: Our #outdoorstudio aka Green Lake Park (across the street from Super Jock 'n Jill — 210 E Greenlake Drive N)
  • Cost: $20

Please BYOM (bring your own mat) — we'll have a few extras.

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Meet Team Jasyoga — Intern Riko Shimizu

Team Jasyoga is growing and we're psyched to welcome our new Intern, Riko Shimizu. Now heading into her senior year on the UW Tennis Team, Riko has been playing tennis since she was 8 years old. Originally from Tokyo, Japan, she has traveled the world (Morocco was her fave!) pursuing her passion, was consistently ranked in the top 20 in the U.S. pre-college, and has won national and international titles.

Lucky for us, she says Seattle was love at first sight. When we first met Riko while helping her UW team #HitReset, we were struck by her passion and her focus. Now,  as our intern, Riko is tweeting, wrangling deets, and helping to support other Jasyoga athletes...

Why have you joined the Reset Revolution?
After years of overtraining, injuries, and physical and mental fatigue, I realized that sometimes your body just needs a break! Just like how training for your sport is important, it's also extremely important to know when your body needs recovery and when to "Hit Reset."

How has Jasyoga helped you as an athlete?
It taught me the importance of taking care of my body, recovering, and de-stressing. As a student-athlete, you feel like you're constantly on the go, and there's so much time management that goes into balancing out the "student" and the "athlete." I knew that when Jasyoga came to work with us, it was the one day out of the week when I felt like I was allowed to totally let go, relax, and refocus. I believe it also helped us prevent injuries from overworking.

Fill in the blank: "Yoga makes me feel __________."
Strong and refocused.

Welcome, Riko!

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Technique Tuesday — Shoulder Injury Prevention 101

Time to get your inner anatomy geek on... nerd alert!

Time to get your inner anatomy geek on... nerd alert!

Welcome to a special edition Technique Tuesday, brought to you by our very own anatomy coach — the one and only Richelle Ricard, the Yoga Engineer

Yoga is a special practice because of its ability to access all joints in nearly every range of motion — it’s an opportunity to get beyond our habitual patterns and counter our most repetitive movements. In daily life, we most often reach forward to our keyboard, steering wheel, dinner plate, etc., so our shoulder tissues become conditioned to a hunched-forward posture and susceptible to injury when we dive into more dynamic movements. Athletes in particular require a far greater range than these habits train us for, and yoga is a sure bet to gain the movement the shoulder blade needs for rowing, throwing, shooting, and much more.

You see in the picture above how the humerus (upper arm bone) has big bumps at the top? When we reach overhead, those bumps can compress the soft tissue that runs between the bones of the shoulder joint: code red! Also at risk is the labrum — the thin cartilage rim that helps keep the head of the humerus aligned with the scapula. The cure for injuries to these tissues is usually surgery, and most athletes can’t afford that kind of trauma and recoup time. Prevention is the key here, and one little adjustment will help ensure health, strength, and vitality in your shoulders for a lifetime.

The shoulder is capable of a very complex system of movements, but for our purposes, we’re going to focus on one potent movement: external rotation of the humerus. Whether you’re reaching overhead to shoot a basketball, or bearing weight while busting out push-ups, this movement will help align both your scapula and your humerus for efficient movement. External rotation of the arm (think turning a door knob) helps drive an action we call retraction, which is the action that puts the scapulae in neutral alignment — the place where it’s supposed to be — and gets it ready for action. External rotation also gets those boney bumps out of the way so that our soft tissues have smooth and roomy passage through the shoulder joint.

Try it: Externally rotate your upper arm bone

  • Stand straight with your arms limp.
  • Turn your palms forward and point the tips of your elbows back, instead of out to the side.
  • You will likely feel (subtly, perhaps) the scapulae hug gently toward the center of your upper back as your chest broadens — it’s automatic.
  • Now, reach your arms out to the side at shoulder height, palms down. Rotate your palms to face the sky and point the tips of your elbows to the ground — you might feel your chest broaden and shoulders drop slightly.

A little adjustment can go a long way. Even with your arms hanging at your side, you can feel the difference in your shoulders and upper back when you externally rotate your humerus. So remember, reaching in any direction or bearing weight in your hands requires awareness and intentional external rotation of the humerus. It’ll help keep you off the surgeon’s table and in the game.

Hit up Richelle for more practical anatomy tips for your sports and your life — she teaches regular classes and workshops in Seattle, and hooks up the best massage you will ever have. Learn more at unitytherapeudic.com.

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#YogaAbs is back!

Six-packs might look nice, but functional — practical — core strength is what will help you prevent injuries and optimize your performance, no matter what the task at hand. Join Jasyoga Coach Bree Dillon for an hour-long yoga abs sesh (don't worry, we’re not gonna “crunch” for an hour) to learn effective tips and techniques to strengthen your deep abdominals, while toning up the surface layer…

  • When: Thursday, August 7, 6:30–7:30pm
  • Where: Our #outdoorstudio aka Green Lake Park (across the street from Super Jock 'n Jill — 210 E Greenlake Drive N)
  • Cost: By donation/pay what you want! Click the button below to reserve your spot, or just come drop-in!

Please BYOM (bring your own mat).

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Join the #resetrevolution in London...

Finally — the Reset Revolution has arrived in London! Well, nearly...

Since my UK visa took much longer than anticipated, I've arrived in London just in time to turn around and head back to the Pacific Northwest for most of August to lead Jasyoga teacher training and road trip with Team Jasyoga to Oiselle's team camp (aka birdcamp) in Bend, Oregon.

Londoners: Thank you for your patience as I get things rolling. Classes are in the works for September and jasyoga.co.uk is up and running, where I'll post more updates for you soon. I can't wait to Hit Reset — use yoga to sustain balance for your sports, and your life — with you beginning this autumn.

In the meantime, whether you're in Seattle, London, or anywhere in between, please join the #resetrevolution expansion on Twitter and Instagram at @jasyogalondon. I'll share class, event, and training updates on these social platforms, plus plenty of UK shenanigans. And, if you see me running or stretching in Battersea Park (conveniently located across the street from Jasyoga London HQ), please say hi! In case you need a visual...

See you soon, OMies!

See you soon, OMies!

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How to optimize your Saturday...

Posse up, hOMeboys and hOMegirls! We're heading to Hilliard's Beer at 10am on Saturday, August 2 for fresh grinds from Mmmhmm Coffee, Picky Bars, an all-levels Hit Reset sesh with Team Jasyoga alongside DJ Nighttrain, and Bing of Fire breakfast crepes. Get there early and you might even get a front row spot aka sunbathe pose access. It's what we call an optimal Saturday morning.

Please BYOM (bring your own mat) and preregister — includes yoga, your first tallboy, and Picky Bars.

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Change your game. Help others do the same...

Jasyoga 4-27-45.jpg

Ever wonder why we're always telling you to put your Legs Up the Wall? Whether you’re an athlete psyched about yoga, or a yogi psyched about sports, your chance to learn the magic behind this athlete fave and many more is coming up Saturday, August 9 at our Yoga for Athletes Clinic in Seattle!

By popular demand, we've condensed our 3-day Clinic into a 6-hour intensive that will help you learn to think critically about specific-use yoga solutions, and give you tools to help you grow as an athlete, yoga practitioner, and coach.

You will learn…

Via lectures, practice, critical thinking exercises, and group discussion, we will explore:

  • Benefits: how yoga will make you a better athlete
  • Approach: practical yoga solutions for athletes aka "Keeping it Real"
  • Sequencing: how to plan relevant, effective classes for jocks

The Clinic includes…

  • 6 hours of training in a small-group setting
  • Lectures
  • Practice
  • Critical thinking exercises
  • Group discussion
  • Clinic handout and worksheets
  • Certificate upon completion
  • Support from Erin and colleagues
  • Upon successful Clinic completion, trainees are eligible to apply for Jasyoga Mentorship and open coaching positions on Team Jasyoga

Refer a friend/teammate/colleague and get $25 off your tuition... posse up!

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Be Healthy Without Being a Nut

Lauren Fleshman is healthy, but she definitely keeps it real.

Lauren Fleshman is healthy, but she definitely keeps it real.

Aka eat right and still have a life! As per usual, Picky Bars is keeping it real with their monthly guest blog...

Health and nutrition are a big deal. We get one body and one chance to use it! The way we treat our bods each day directly affects how we feel performing and living. That being said, sticking to a hardcore diet or regimen can be difficult and create a lot of unnecessary stress, which we all know is not healthy. So, as part of our guest blog series for Jasyoga, we’ve got some tips on how to live a life that is nutritionally, mentally, and physically healthful in a way that is realistic and sustainable for the long haul!

Tips

  • Get to the grocery store. Spending your pennies on quality colorful food is an investment. Buy the healthy stuff that appeals to you, rather than something unappetizing only because you know it’s good for you. It will rot in the fridge.
  • Pack your lunch. It’s easy to get stuck in bad habits. Birthday cake for lunch one day, coffee for lunch the next day, etc. Once you get in the habit, you can churn out a packed lunch in less than five minutes every morning — not to mention the time and money you’ll save by not eating out!
  • Treat yourself. Think of the things that you can’t imagine cutting out and save them for special occasions. The whole idea here is to be healthy in a way that is realistic and sustainable. Bold statements like, “I will never again drink beer or eat chocolate” usually result in temporary changes.
  • Make a plan. Decide what works for you and stick to it. Don’t freak out if it doesn’t work out! Skipping a day of exercise actually will not kill you.
  • Take into consideration overall health. How much are you laughing? Meditating? Being thankful? Giving to others? Removing stress from your life? All these things contribute to overall health in a very significant way as well — It’s about more than just diet and exercise.
  • Find friends or groups to exercise and set goals with! Knowing that someone else is holding you accountable to show up for a trail run prevents you from hitting snooze on your alarm. And, you can share memories and talk about life visions with one another!
  • Pack snacks. Eating frequently during the day prevents peeps from binging later in the day, and helps control blood sugar and metabolism. Avoiding the extreme mid-day energy drops is always a good thing! Can I get a Picky Bar?!
  • Try something new! Does the idea of going running every single day make you want to throw up? Fair enough — everyone is a unique individual and likes different things. Try rock climbing, mountain biking, or yoga. There are dozens of new activities to try!
  • Don’t “save up.” Just eat when you are hungry. And then stop. It’s important to refuel after an intense workout and the more often you eat, the better your metabolism will run — it makes sense.
  • Try to always combine a carbohydrate with a fat or protein. It’s not rocket science! It’s easy! Just add something that isn’t a grain or starch to something that is.
Mel Lawrence is running happy and healthy Like A Boss.

Mel Lawrence is running happy and healthy Like A Boss.

Lastly, remember to always enjoy your life! Try not to add all the extra stress that comes with trying to always be in control of what you eat. When you worry too much about it, you are taking away health from yourself in other ways. Try to think more of “big picture sustainable habits,” rather than wanting to quickly get in shape in the next month for swimsuit season. Love your life and yourself! Our bodies, hands, legs, heads, minds, and spirits are so wonderful and so capable.

Cheers!

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You are home.

When I first announced the news of my move and Jasyoga’s expansion back it April, I was thrilled — I was ready to skydive. Then, I ran into a brick wall called the UK government. As many of you know, I’ve been waiting for more than three months for my visa to arrive so that I can join our English Sporting Director (aka my hubs) in London and expand the Reset Revolution across the pond. If you’re familiar with our signature “Ughhhh” please go ahead and chime in with that right now.

To say that these last few months has tested me feels like an understatement. As much as I try to approach change as an opportunity to lead by example, living in limbo has pushed my patience and trust to the limit. My husband moved months ago, we’ve rented out our Seattle home, Jasyoga Seattle has a new Boss lady, and I’ve said goodbye (for now) to the athletes who are the reason why Jasyoga exists. My #viewfrommymat has become my #viewfrommy(parents)couch while the visa remains nowhere in sight and, as the foundation beneath me continues to shift, so has my sense of home. Despite the outpouring of support from the Reset Revolution, I’ve felt, well, homeless.

I’ve spent a lot of time trying to keep my grip on reality — trying to keep perspective — and looking for ways to channel my rage at the UK government. Yoga has made me feel calm. Running has made me feel strong. My rose consumption has also doubled (at least). Knowing in my heart that I’m doing the right thing has keep me keep moving forward, even while I’ve felt stuck. Unsurprisingly, following that intuition led to many magic moments along the way that now I wouldn’t trade for anything…

Team Jasyoga in our natural habitat.

Team Jasyoga in our natural habitat.

The Picky Bars and Oiselle Little Wing OMies who so generously hosted me and the mobile studio in Bend.

The Picky Bars and Oiselle Little Wing OMies who so generously hosted me and the mobile studio in Bend.

Solo SUP with sister hero Lauren Fleshman... in dresses.

Solo SUP with sister hero Lauren Fleshman... in dresses.

Breathing space at Ocean Beach in San Francisco.

Breathing space at Ocean Beach in San Francisco.

Time with the original sister hero: my mom.

Time with the original sister hero: my mom.

... and many more.

I realize that, while I was busy searching for home, I was always there. I — we — are always at home in our own hearts, and when we return ourselves to that place we experience trust, patience, and ease. I felt glimpses of it while chasing Little Wing up a mountain, while rocking out to Led Zepplin on my 2,000-mile solo road trip to California, when athletes waived the Reset Revolution flag by coming to our outdoor studio, and every time the light caught the rings on my finger. And, I feel it now as I type — mid-flight en route to Miami where I’ll reunite with my other half, enjoy some R&R, and attend a workshop with one of my teachers before we fly to London.

I continue to feel ease every time I stop and take a deep breath in… a slow breath out…

And then I know I am home, which is exactly where I'm supposed to be.

Erin Taylor 5-2014-143.jpg

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Special edition #outdoorstudio next Tuesday!

Posse up to run and then Hit Reset at the #outdoorstudio next Tuesday! We're teaming up with Girls on the Run Puget Sound, Solemates, and Oiselle for a 2-mile run around Green Lake, followed by a Jasyoga for Runners sesh, swag, and more!

Come for run, yoga, or both — all abilities and ages welcome! Please BYOM (bring your own mat).

  • When: Tuesday, July 8 — run is at 5:30pm, yoga starts at 6:30pm
  • Where: Green Lake Park (across the street from Super Jock 'n Jill — 210 E Greenlake Drive N)
  • Cost: Run is free, yoga is by donation/pay what you want!

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Boost Your "Tri" Performance

Coming in July: Jasyoga for Triathletes Series!

Why excel at just one thing when you can be good at three? As a triathlete, your performance depends on your ability to execute three different sports at a high level and transition between those three modalities with ease and power. Whether you're competing or swim/bike/running for fun, this three-class series will strengthen and stretch the specific muscles you need to perform your best in the water, on the bike, and on the trail.

  • When: Thursdays, July 10, 17, 24, 6:30–7:30pm
  • Where: Green Lake Park (across the street from Super Jock 'n Jill — 210 E Greenlake Drive N)
  • Cost: $40/3-class series or $15/class — find Jasyoga for Triathletes under the classes tab to sign up for single classes.

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Recipes for Recovery

Little Wing's Lauren Fleshman and Mel Lawrence will def be refueling after this workout... NOM!

Little Wing's Lauren Fleshman and Mel Lawrence will def be refueling after this workout... NOM!

Because eating right is key for Hitting Reset, our Picky OMies are back with some more nutrition tips for Jasyoga athletes!

This month, we want to focus specifically on nutrition for recovery. By now, you probably know that eating properly post-workout can do enormous amounts to speed your recovery and make sure you are ready to go for the next workout! But, what are the right things to eat? What are specific examples of foods that aid recovery?

Here at Picky, we really adhere to the 4:1 ratio when creating our bars. This 4:1 protein to carbohydrate ratio is ideal for recovery and 200 calories is ideal for the 30-minute window immediately following a tough session. Even if you want to stick to a low-carb diet, it’s still important to get in some carbohydrates immediately before and after the workout. Since a 4:1 ratio is can be difficult to mentally anticipate, just aim to combine a protein with a carbohydrate! It becomes easier once your mind starts working that way.

Here’s some easy snack ideas and recipes for you to try post workout...

10 Quick Post-Workout Snacks

  • 1 piece of whole wheat toast with 1 egg
  • 1 serving oatmeal with ½ serving plain yogurt
  • 1 serving of whole grain crackers with a soft cheese (soft cheese is healthier!)
  • ½ whole grain pita with 1 tbsp nut butter
  • Apple with 1 tbsp nut butter
  • 1 plain yogurt with fruit or honey
  • 1 rice cake with 1 tbsp nut butter
  • 1 serving cottage cheese with a handful of berries
  • A handful of balanced trail mix (one with lots of fruit and nuts — avoid lots of sugar, chocolate, and “yogurt” coating)
  • 1 Picky Bar

If you’re looking for something a bit more substantial, here’s a smoothie recipe for ya to try!

Post-Workout Breakfast Smoothie

  • ⅔  frozen banana
  • ⅓ cup frozen mango
  • handful of kale
  • 12 almonds
  • 1 cup skim milk
  • Blend until smooth. Enjoy with a spoon. If desired, stir in a handful of raw oats for some texture.

There is really no "magic" way to prepare healthy meals for a healthy lifestyle. It’s just about learning what is consistently manageable in your own life and what level of health you feel is sustainable in the long run. Knowledge is always a powerful tool, so we hope this advice will help you achieve your recovery goals!

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Rock the Rock 'n' Roll — then #hitreset


Racing this summer?! Nice work! As most runners know, staying injury-free can be quite the challenge, and rest days are never quite long enough. After all that pavement pounding, you deserve to treat yoself! Come Hit Reset post- Rock ‘n’ Roll half/full marathon (or whatever you’re training for) next Sunday, June 22, 10am at our outdoor studio with Mighty O donuts, OMies, and sunshine! This hour-long restorative sesh will ease stiff hips and hammies, mitigate post-training/racing booty lock, and leave you feeling refreshed so you can get back to running your best.

All levels welcome! Please register by June 19 — includes organic, vegan donuts and coffee from Mighty-O donuts, plus some surprises! Yum.

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Technique Tuesday — Standing Side Bend (aka side stitch mitigation)

Ughhh — the side stitch. Every runner knows it well. It’s kind of like the tickle in your throat that conveniently pokes up in a quiet movie theater or coffee shop. You want to ignore it, push it aside, and move on, but it nags you until it becomes a full-blown cough — or, in this case, a side ache.

Try it: Standing Side Bend

Don’t fear, we’ve got your back (and your sides!). Take two minutes for this simple pre-run stretch that will open up your lungs and loosen the connective tissue that spans the length of your rib cage, helping you to run and race side-stitch free!

  • Bring your feet hip's width apart and keep your knees bent slightly.
  • Turn your palms forward and reach your arms overhead.
  • Cross your right arm in front of your left, bringing the backs of your palms together.
  • Cross your right leg over your left, keeping your feet flexed and knees slightly bent.
  • Bend your torso toward the left as you reach your crossed arms to the left — feel the bend coming from the middle of your rib cage aka the middle of your spine.
  • Hold for 5 deep breaths, feeling the entire right side of your body lengthening before switching sides.

Happy racing!

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The #outdoorstudio is open!

It's official! The #outdoorstudio is open! Posse up all summer long in our prime spot at Green Lake Park, across the street from Super Jock 'N Jill. No need to sign up for our ongoing Tuesday eve sesh or Jasyoga Abs, which are by donation/pay what you want. Please do pre-resgister for our Sport-Specific Clinics and Series.

Don't forget to share your #viewfrommymat, and BYOM (bring your own mat)!

Tuesday Outdoor Studio
Tuesdays, 6:30–7:30pm all summer long!
The best of our recovery, injury prevention, and performance tactics... outside!

Jasyoga Recovery for Runners + Mighty-O donuts
Sunday, June 22, 10–11:30am

As most runners know, staying injury-free can be quite the challenge, and rest days are never quite long enough. After all that pavement pounding, you deserve to treat yoself! Come Hit Reset post- Rock ‘n’ Roll half/full marathon (or whatever you’re training for) at our outdoor studio with Mighty O donuts, OMies, and sunshine! This hour-long restorative sesh will ease stiff hips and hammies, mitigate post-training/racing booty lock, and leave you feeling refreshed so you can get back to running your best.

Jasyoga Abs
Thursdays, June 26 and August 7, 6:30–7:30
Training your trunk to be strong will optimize everything you do. This class will focus on some serious (and seriously fun) functional core exercises that will power your sports performance by powering up your core.

Jasyoga for Triathletes Series
Thursdays, July 10–24, 6:30–7:30pm
Why excel at just one thing when you can be good at three? As a triathlete, your performance depends on your ability to execute three different sports at a high level and transition between those three modalities with ease and power. Whether you're competing or swim/bike/running for fun, this three-class series will strengthen and stretch the specific muscles you need to perform your best in the water, on the bike, and on the trail

Jasyoga for Runners Clinic
Saturday, July 12 10–11am

The sun’s out and we know you’re upping your mileage for summer racing! Whether you're a half or full marathon veteran, or a first-time 5Ker, join us for a Jasyoga for Runners Workshop designed to help you learn to use yoga to optimize your running while mitigating run-induced tweaks, strains, and pains.

Jasyoga for Cyclists Clinic
Saturday, August 23, 6:30–7:30pm
The wheels on the bike go round and round, round and round… That means your muscles are hard at work, too! This hour-long sesh will break down the mechanics of spinning and help you identify what muscle groups need a tune-up so that you can cycle with more power and ease, no matter where the road takes you.

PS If it's raining (which it won't be, since the outdoor studio is in Seattle), class will be cancelled!

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#viewfrommymat

Yoga is a practice.

More specifically, we use it as a practice of sustaining balance in order to optimize our experiences in sport and in life — to recover, prevent injuries, and perform to our full potential.

One of the things I love most about this practice is that you can do it anytime, anywhere — you don’t even need a mat. And, the beauty is that the more you embrace that reality, the more you live your yoga and as a result begin to close the gap between where you are now and where you want to be.

You live your yoga when you choose to skip an extra workout in exchange for a much-needed Legs up the Wall sesh. You live your yoga when you acknowledge a nagging tweak/strain/pain and choose to address it rather than ignoring it and pushing yourself into a full-blown injury. You live your yoga when you’re on the last lap, in the last inning, or in overtime, and you find it within yourself to keep going not by gritting your teeth, but by taking a deeper breath.

Your “view from my mat” then becomes a simple practice of opening your eyes — opening your heart — and seeing what’s there day-to-day, moment-to-moment, because it’s only with that awareness that you can do what needs to be done to sustain balance.

We invite you to practice this awareness with us this summer at our #outdoorstudio and beyond. Use Instagram and Twitter to share your #viewfrommymat and realize that your yoga practice is happening all the time — you just have to open your eyes and look.

PS! The Outdoor Studio kicks off Tuesday, June 3, 6:30pm at Green Lake (across the street from Super Jock ‘N Jill), and will continue Tuesday eves all summer long! No need to sign-up, just come Hit Reset! Please BYOM (bring your own mat).

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Lets talk Yoga for Athletes — Summer Clinic registration now open!

Our Yoga for Athletes Clinic is coming to Seattle this summer!

As the only yoga for athletes teacher training on the west coast, our Clinic will hook you up with a practical yoga skill set to help you in your sports and beyond. Not sure you want to teach, you say? No biggie! This Clinic is for:

  • Athletes looking for practical yoga skills for optimal recovery, injury prevention, and performance
  • Coaches, athletic trainers, and fitness professionals of all kinds interested in adding functional yoga into their programs
  • People who want to teach yoga to athletes — and potentially join Team Jasyoga

Info Meeting
Want to learn more? Or, want to just have a beer and put your Legs Up the Wall? Join us at Hilliard's Beer at 5:30pm on Thursday, June 5 for a yoga for athletes chat and Clinic info sesh with Founder & Head Coach Erin Taylor and Team Jasyoga. Tallboys are on us — posse up and bring your questions!

In the meantime, check out our teacher training page for complete Clinic deets and registration info!

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Eat right for optimal performance.


Picky Bars CEO Jesse Thomas winning the Wildflower Triathlon — for the 4th year in a row!

Picky Bars CEO Jesse Thomas winning the Wildflower Triathlon — for the 4th year in a row!

If you're like us, you're always hungry. And, Picky Bars saves our butts daily from hanger/yunger/runger — all different kinds of hunger-induced discomfort and cray cray. Seriously though, it can be hard to figure out what to nosh pre- and post-workout. Here's some sweet tips from our Picky OMies...

Get it right, get it tight!

We’ve all had those workouts where we think, “If only I hadn't have eaten that meal right before,” or “Geesh I feel so weak and hungry right now.” Perfecting fuel for exercise is a science! And, it's different for every body, which is why it’s important to know your body and try out a couple different routines to see which works best for you personally. One of Lauren Fleshman’s inspirations for creating Picky Bars is her triathlete hubby, who was having stomach issues that were preventing him from training to his full potential. While there is no “perfect” snack for everyone, there are ideal foods and ratios that could benefit you the next time you hit the yoga mat, hiking trails, or wherever your athletic prowess takes ya! We’ve worked out some suggestions to help you eat right, depending on what you are doing!

Low Intensity Training
(Walking, Yoga, Running < 45 minutes, biking < hour, strength training, etc.)

This is what most of us do every day! And, fortunately, these are the easiest activities to fuel. If you’re eating a healthy diet including whole foods in moderation and snack every couple of hours throughout the day, you don’t need to worry much about fueling these types of sessions — Phewf! However, if you’re having stomach issues, play around with removing different foods earlier in the day and see how that affects your workout. Some people try eliminating fiber or dairy (things that are more difficult to digest) and notice a big difference. Most people in this “low intensity” category are exercising for overall life health and not a competition, so while you don’t need to mind pre- and post-exercise snacks quite as much, it’s still super important to maintain a diet high in nutrients in order to achieve optimal health!

NOTE: A lot of studies have actually linked the “healthiest people” to performing moderate exercise every day and monitoring health in other areas (sleep, nutrition, moderation, laughter, etc.).

Medium Intensity Training
(Gets the heart rate up a bit, exercising for > 1 hour, running up to 90 minutes)

Pre-workout:
This is still not a gut-clenching, over-the-top effort, but one that requires food planning. For example, it can be good to have some “quick sugar” right before you exercise. This is not the type of food you want to eat regularly, but a quick bite or gulp of something with a lot of sugar can be great immediately before you exercise. If you haven’t eaten a meal for a couple hours, it’s also great to have a small meal or snack  1–2 hours before getting out the door. Ideas for this include a banana with nut butter, a small serving of oatmeal with a honey drizzle and nuts, a small yogurt with fruit, a piece or toast with nut butter, etc. Anytime you are pairing a carbohydrate with a fat or protein, it’s really beneficial because your body is then able to use the energy over a longer period of time and avoid sugar crashes that happen when you eat a carbohydrate on its own. Pairing is always winning, and there are endless combinations, so you should use whatever tastes and works best for you.

Post-workout:
This is also the type of workout when eating afterward becomes important. We will talk more about this in the high intensity section, but the ideal recovery ratio is 4:1 carbohydrate to protein (the exact ratio of Picky Bars)! Getting in food in the 30 minutes directly after exercise is the “ideal recovery window” — the time when eating will be most beneficial for you. It can be hard when people are trying to lose or maintain weight to understand why all this eating is happening surrounding a workout. Eating small meals frequently is much better for your body than ‘saving up’ for a meal or starving for a couple hours. You don’t have to eat more calories (unless you are training more, in which case you do!). It’s just important to time them wisely.

High Intensity Training
(Working out for >90 minutes, speed specific work, high heart rate exercise, any type of long or hard effort)

Pre-workout:
This is where eating and nutrition can become crucial and really affect how you feel and perform while working out or competing. Pros seem to have this art mastered, but most of us learn through trial and error. Before prolonged excercise, it’s important to make sure you have a meal or substantial snack. This should be higher in carbohydrates than your normal meals as your body will use this as fuel for the workout. If it’s early in the morning and you don’t have time to have and digest a large meal, at least get some sort of food in pre-workout because it’s not good to exercise on empty (think trying to use a car without any gas or a computer that hasn’t been charged). This is probably the biggest time for potential fail so you will definitely have to try out some different food combinations to see what works best. Some ideas are: toast with nut butter and a banana, oatmeal with fruit and yogurt, and yogurt or kefir with muesli and honey. If you don’t have enough time, try to at least get in a Picky Bar (or whatever your preference is). Once you're in your workout, fuel should come in the form of quick sugar: sugary chews or drinks, jelly beans, or a gel. These things are high in sugar, which is the fastest way for your body to receive and process carbohydrate with the least amount of energy so you won’t have stomach issues and cramping. If you are exercising 90+ minutes, you need to start this fueling process at 60 minutes and continue fueling every 20-30 minutes until you finish.

Post-workout:
Fueling within the 30 minute window is prime — this is when you get the most from the food you consume and your body will be able to benefit and recover. It’s possible to decrease your recovery time by significant amounts of time (days!) if you learn how to recover properly. It's at times like this when the 4:1 carbohydrate and protein ratio are really essential. It’s pretty impossible to know the exact carb and protein ratios in everything we eat, but we can still do our best. As always, combinations are the key! Your body will be able to use the energy from a carb plus fat or carb plus protein much better than any of these things on their own.

So, there ya have it! Though this is only a brief summary of what to eat while training, it covers the basic and most important "how-to" for while you're getting after it. Make sure to experiment. We are all unique individuals and our bodies seem to have their own special preferences and restrictions. Don’t let stomach issues prevent ya from following your active dreams.

Cheers!

Oiselle's Little Wing getting after it!

Oiselle's Little Wing getting after it!

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