Yoga Boot Camp

Posted by on Jun 30, 2012 in Uncategorized | Comments Off
YOGA Fitness Boot Camp 
A MindFul Approach to Achieving Your Goals
This series of classes will combine toning poses to help achieve your mental and physical wellness goals. This boot camp seeks to guide you on the path of incorporating a yoga practice into your everyday life. One that will help you develop a strong and healthy body and mind. While emphasis is placed on the physical benefits of yoga, each class incorporates intention setting, breath work and  savasana.
~And just to break it down a little more~
Who? It doesn’t matter if you’ve never done yoga before or can comfortably hang around in Pincha Mayurasana. This series is designed for everyone.
What? YOGA fitness Boot Camp was created to help jump-start your life goals. This section and the weekly class is here as a tool to help you create a journey that works for your life. We offer a place for you to seek your goals, suggestions on how to create that path, support and counsel when you need it.
Review the steps below and resources link. Take one, take all or just take the class on Sundays. Of course, we want you to commit fully. The overall path is yours to make and take!
When? Every Sunday 10-11:15 AM
Where? Island Wave Yoga
Why? The program, if used in conjunction with a daily commitment to movement, proper nutrition and stress relieving techniques, seeks to help you evolve to the next level on your life path.
~Tools and Suggestions~
Step 1. Take some time to assess you goals. You can download a tracking sheet here:  YOGA Fitness Boot Camp Goal Setting to help you track your goals and training. This worksheet is for your general goal setting. If you wish to track your weight, measurements and nutrition see the links options below.
Step 2. Commit to a regular program of movement throughout the week. According to the ACSM (American Collegiate Sport Medicine) Minimum recommendations for health benefits include:
• Frequency of training – 3-5 days a week
• Duration of training – 20-60 minute continuous or intermittent
• Mode of activity – Any activity that uses large muscle groups to include resistance training and flexibility movements. (see full article here: http://www.mhhe.com/hper/nutrition/williams/student/appendix_i.pdf)
We recommend doing yoga a minimum of three days a week. We offer a variety of classes for your specific needs. See our class schedule here. We suggest committing to some form of exercise every day.
Step 3. Start a journal. There are no steadfast rules for journaling. Journal writing is key in fostering personal growth. It’s a straight forward way of reflecting on life. You are not just passing through a day; you are taking time to review it. Writing down your feelings also helps to let go of haunts, puzzle through issues and chronicle life and changes. There is no wrong or right way to journal. Again, it’s pretty simple; just write down what is going on at the very moment. Even if you think you don’t know how to string three words together, just write stuff down. While there are no wrong or right ways, may I suggest some general guidelines?
~Do not edit your writing. Don’t go back and insert commas, rewrite sentences or correct even spelling. Journaling is all about letting it all go … the good, the bad and the ugly. The good, the bad and the ugly can be poor grammar or just frustrated words.
~Write everyday! Even if you feel like you have nothing to say. Grab the journal (and a writing utensil) and set aside ten minutes. If all you have is a minute of writing left in you that day, OK. Stare at the page for the other ten. AND THIS LEADS ME to my next guideline.
~Try to set aside a specific time of the day and a minimum time length for your journaling. Journaling is an important part of connecting with what is going on inside your head.
Suggestions to get you started:
Review your patterns: Is it hard for you to make time for yourself? What are the typical reasons behind you not accomplishing your goals? Do you accomplish your goals easily? Are you quickly moving to another goal without taking in your accomplishments?
Additional prompts:
  • Write about your greatest fear.
  • Name one thing you feel brings out the good in people.
  • Describe a time in your life when everything turned out fine, despite the odds.
  • Describe your daily routine when you get out of bed in the morning.
  • Name one thing you have always been good at doing.
  • Do you believe that we are all here for a reason? What might the reason be?
  • What is your favorite cliché?
  • What is the most amazing thing you have ever seen, heard, or experienced?
  • What did you learn today? What did you learn yesterday?
The above writing prompts (and more) can be found here… http://www.tomslatin.com/80-journal-writing-prompts/
Benefits of journal writing: http://www-distance.syr.edu/journal1.html
~FAQ on Class logistics, etc.~
Does it cost extra to take this class? This class works like any other class option at Island Wave Yoga. You can use your membership or series passes or just pay the drop-in rate.
Do I have to know yoga? No. This class is for everyone. While plenty of poses are included in this class, many you may have seen or done before.
How is the class laid out? Each class will focus on strength building, toning and increasing flexibility. Each class starts and ends with a few moments of breath work (pranayama) and meditation.
Hey….um I’m only interested in taking the class. Do I have to make this commitment? Write in the journal…? Of course not, just drop-in and have fun with us.
Email info@islandwaveyoga.com for more information or if you have additional questions.
~Tools: Downloads & Links~
If you’re goal is weight loss LiveStrong.com has a great section of links and suggestions for tracking your goals.

http://www.livestrong.com/article/93447-track-fitness-weight-loss/

http://www.livestrong.com/article/409376-how-to-graph-bmi/
http://www.livestrong.com/tools/body-fat-calculator/

http://www.livestrong.com/tools/body-mass-calculator/

http://www.livestrong.com/myplate/

Recipes:

http://www.vegetariantimes.com/recipes

http://www.livestrong.com/recipes/

http://www.cookinglight.com/

Benefits of journal writing: http://www-distance.syr.edu/journal1.html
Download our 20 Day Challenge booklet here where you will find information on the benefits and types of yoga, additional recipe links and more. Download here: http://islandwaveyoga.com/wp-content/uploads/2011/09/bookletforchallenge.pdf
Additional Worksheet Downloads:
A Meal Planner: Meal Planner2
Food Dairy: Daily Food Diary1