Like A Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. So each Friday I want to help you take the weight off. 

Here are a few ways to add Tula to your life. 



Be Renewed ~ To be renewed means to revive, replenish, restore, or re-establish. 
When was the last time you took a moment or a day to revive yourself? 
For me I feel revived or replenish after practicing Yoga.

Connecting to my body through breaths is such a refreshing feeling.

I want you to think about what renews you and do that today. 

Listen ~ If your like me and always in a hurry to speak, remember that the other person wants to be heard and understood as well. Listening is so powerful. It is the best way to build relationships and learn about others. Try truly listening to your husband, friends, neighbors, or even strangers today. I am going to be working on this one with you!

Workout ~ Boost your metabolism with some jumping jacks today. I sometimes jump right out of bed and do one hundred jumping jacks before anything else. I know that everyone knows how to perform them and there is a reason why they are so popular. Jacks are a quick way to elevate your heart rate, develop deep control breaths, and carrying oxygen through-out your body! Now get busy.

Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's good and perfect will.  Romans 12:2



                                             

Score slimmer hips with just 4 moves!

It is Magic Monday as I like to call it and I am brining you a short medicine ball workout that will score you slimmer hips!

You will be working all muscles groups today so make sure to do a quick warm up.

If you don't have a medicine ball you can use a basketball, soccer ball or perform the movements without a ball.

Let's bring out the athlete in you today!

1. Reverse lung with knee tap ~ Start in a reverse lung position and hold the medicine ball firmly over your head. (If you need to modify hold the ball at chest.) Lower down until the back knee taps the ground and then step your leg up to standing. (Perform 12 reps on each side) I like keeping the ball up the entire time because it challenges my balance and gives me a great shoulder burn as well!

2. 360 ball squats ~ Take a squat and hold the ball at your chest. Your going to hold the squat the entire time. While squatting rotate your ball from your center to the left and then right side of you twisting from your waist.
 Next  JUMP to the left and land in a squat repeat the ball twist. Perform the movement until you make a complete 360.
Remember to keep your core engaged the entire time. You want to protect your back. This is a plyometrics move so if you need to modify you could always take out the jump and step to turn. (Repeat 6 full circles)

3. Moving Warrior III ~ Balancing on one leg bring opposite knee up towards your chest, while holding the medicine ball at chest.
Kick leg out straight and hold ball straight as well. Keep your balance and kick leg back to warrior III pose still holding ball in front of you. Lower down to tap the ball on the ground and come back to standing knee tuck. (Perform 15 reps on each side)


4. V-ups ~ A V-up is a killer core workout, add the medicine ball and it's a killer full body workout! Lay flat on your back and bring arms over head. (To modify keep ball at chest.)
Zip in your stomach and lift arms and legs up to meet in a "V" position.
Lower back down flat on your back. (Repeat this 20 times)
If you want you can modify with single leg V-ups as shown in the photo above.


Bonus Move: Dog roll outs

First move of the 10 day challenge I am hosting on Instagram #SleekCheeks.
It is never too late to join in the fun!

 

                                                       

Close your eyes and just be...

Hi there friends! Hope everyone is having a relaxing Saturday and soaking in some sunshine. 

My name is Jennie Frake (not Frank) and I am a mother of two girls, married to my high school sweetheart and a lover of art, music and yoga!

 In my free time you can find me making ice cream and practicing my handstands. I am so happy to be guest blogging over here (or blogging at all for that matter) Writing can very therapeutic.

 Today, I want to share with you guys why I love yoga. Simply put, yoga makes me happy, maybe even a little high. It's my drug of choice for sure! 

It has helped me learn to love more (myself & others), opened my heart & mind and challenged me both mentally & physically. Its the best thing ever!
 I could totally stop there and leave you with some inspirational mantra but I won't. 

Today I want to share something that is weighing very heavy on my heart and scares the shit out of me to talk about especially on a blog. But if it helps even one person out there to not feel alone... then its totally worth it. 

So here we go! For several years, I have been fighting some seriously difficult ups and downs. There are no significantly good or bad things going on around me, it pretty much all in my head. The highs are awesome and the real reason I don't want to get on any medication.
 Dear God, the lows are brutal. 
I feel like celebrating every time I make it out the other side alive. I usually find ways to cope with the things mentioned above (art, music, ice cream, wine, handstands, etc).

 Yoga is truly the one big thing that helps me get out of my head. I don't know exactly what it is but its the one place I can let go of things in this world that are weighing me down. 

The world can be a wonderful, magical place to explore on the good days but on the not-so-good ones... its can be soul crushing, scary and a bit lonely. I avoid everyone on those days. I miss appointments, I cancel plans or just don't respond to anyone at all. 

I struggle just to play with my kids without them seeing my tears. I typically hide out and do my own thing until the little dark cloud passes but lately I have found I way to cope that really works. It sounds very simple and it is! 

You just stop what your doing, close your eyes and just be

. 

Sometimes there are so many distractions in this world that you can completely avoid sadness/depression, but it doesn't just go away because you pretend its not there. 
Sure! Smiling and dancing your way through a bad day can most certainly turn your day around but when you get to a place where you can deal with it, do it. 

Just take a few minutes to acknowledge whatever it is and truly let yourself feel it all. No matter how bad it gets... just acknowledge the pain, sadness, madness, anxiety, whatever it is that's stealing your joy and just feel it. Amazingly enough, it eventually goes away. And you will feel so much better!! 

I hope that if you struggle with depression at all that you will tell a friend so that you don't have to feel alone. 
If you are one of those lucky people that are happy-go-lucky all the time (like Erin) I hope you know that your smiling faces and open hearts make this world so much brighter! 

So thank you happy people! We are all in this together. 

Namasté! 

JENNIE FRAKE

Like A Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. 
So each Friday I want to help you 

take the weight off. 

 

Learn something new ~ Open your mind this morning and learn something new. Take the time to read a short article or a chapter in a book. Put your brain to work. Work your mind muscle today!

Forgive ~ Forgiveness sets us free. Let it go and become free today. This may mean forgiving another person or simply forgiving yourself. Forgiveness can bring healing into your life.

Lemon Water ~ I absolutely LOVE lemon water. Lemon waster is a great  natural way to stay hydrated. This miracle water cleanse out your digestive system. It is an all natural way to balance out those hormones and give your metabolism a boost. When Life gives you lemons, make lemon water! 


CHALLENGE: I want to invite you all to join in the Instagram Challenge I am hosting along with two other ladies. It begins on Monday July 20-29. I promise these ten moves will tone your bottom! You can click the Instagram icon on the left sidebar to join in the fun. I Hope you decide to join me in getting #SleekCheeks!



             

“Love prospers when a fault is forgiven, but dwelling on it separates close friends.” – Proverbs 17:9

I want to know how weight-less you feel today. Comment below!


                                              

Use it or Lose it!

                            (I used 8 lbs dumb bells, please use what you are comfortable with.)

Here is a work-out that can help you build lean muscle. 

It is important that you incorporate weight training in your workout routine at least once a week.

 Did you know that you gain muscle from birth until the age of Thirty?  

Once you are in your Thirties you began to lose that muscle.

 This is a process is called sarcopenia. 

If you do not work-out at all you are losing 3% to 5% more than those who are.

I linked the article with information on Sarcopenia above. 

It is okay if you do not have a set of free weights. I have used resistance bands along with my children as substitutes. 

  Go grab some weights and let's do this set three times back to back! 

Ready set GO!!!

1. Squatting Lawn Mower ~ Get into a squat position. Make sure your back is flat. Start with the weights on or near the ground. Lift one dumbbell up in a bicep curl, then twist and lift the weight up into a shoulder press. You will want to use SLOW controlled movements. (10 reps on each side)

2. Good Morning & Rise ~ Stand with feet hip width apart and keep a slight bend in your knees. Rise to standing squeezing that booty. Now slowly raise your arms straight in front of you. Again, make sure to move slowly. (15 reps)

3. Handstand Tuck Jumps ~ Find a wall! 

Perform as many as possible. Start in Down Dog position and make sure your core is pulled in tightly. Rock back kneeling close to the ground and jump forward with both legs at the same time. You should land back down pretty softly. Repeat as many as you want. These bad boys really use the entire body and get your heartbeat up!

Take the time to care for your body. It belongs to you and you are responsible for taking care of it. Use it or Lose it!

Like A Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. So each Friday I want to help you 
take the weight off. 

Breathing ~ Learning to control breathing is great for Anxiety, body aches, digestive system and performance. 
If you have ever suffered from panic attacks, one of the first things a doctor will ask you to do is take deep breaths.
 If your like me and have ever given birth, (five times over here! lol) you are also aware of the role that breathing has in working through pain. 
Today focus on your breathing and see what difference it makes for you.

Learn to say "NO" ~ Sometimes we feel like we  can "do it all". Know your boundaries and learn when you have taken on too much. This is were your Tula should come in. Balance, balance, balance is key to living a full happy life. Let's leave some room for your breathing. Learn to say "NO"!

Stretch ~ Stretching has many health benefits. Today's stretching posture Upward Facing Dog. 
This move can increase your lung capacity, stretch the spine and help you achieve deeper back bends. 
It also fights depression and aids the digestive system. 
You will want to lay flat on your belly, place your hands by your rib cage and press your upper body up until everything but the tops of your feet are off the floor. Try to keep shoulder blades pressed down and hips even. 
Make the time to try this yoga posture out today!

I hope to here how weight-less you feel today in comments below. Happy Feather Friday! 

                        

Like a Feather Friday

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. So each Friday I want to help you take the weight off. 

Goals ~ Set yourself a goal this morning. Doing so will give you hope for the future. 

You should always pick a date to have it accomplished. If it is a life size goal, and I hope it is.

 Break it up into smaller steps taken to reach your dream goal. When you have completed the goal. 

You will be able to reflect on all the lessons learned and the steps that where accomplished.

Gift it ~ This happens to be my favorite. My love language is "Gifts". If you have time, I recommend

 reading The Five Languages of Love. 

It is true that giving is better than receiving.  Try doing that for someone today. 

A gift does not have to be bought it can be shared. Speaking a word of encouragement to someone 

could mean even more. So "gift it" today.

Eat to Live ~ With this being the 4th of July holiday. I know that there will be a ton of food temptations. 

Today try making healthy food choices. Be mindful of what you are putting into your body. 

Ask yourself if your eating to live or living to eat. It is amazing the things you can find out about your body when your eating to live.

                                                                 Happy 4th of July!

                                              "Goals in writing are dreams with deadlines"

Rise and Shine

 She is clothed with strength and dignity and she laughs without fear of the future.

Proverbs 31:25










What does it mean to be clothed with strength and dignity?

I want to share with you what it means to me.


It means that I can live without fear, knowing that God has equipment me for what he has called me to do.

I can live my life feeling secure. Secure in my mind, body, and soul.

My self worth is not built upon the opinions of my peers but rather the standard of my heavenly father.

Most of all knowing that my beauty is more than skin deep.

Share this with a young women today. Weather it be your daughter, sister, friend, or even a stranger.

How awesome would it be to have the future generation of women built from this one verse.

Blessings Always, 

Erin 

Like a Feather Friday

                                                    

 

Welcome to Like a Feather Friday! 

It is said that a feather is weight-less. So each Friday I want to help you take the weight off. 

                                        

Quiet time ~  How do you spend the first five or ten minutes when you wake up? 

I slowly rise like the walking dead with my eyes either closed or half open and make my way to the Kureg.

As I become awesome with the help of coffee, I say a prayer and plan my day. 

Having quiet time seems almost impossible if you are mom. Whether you work, stay at home, or do both. 

I myself have five children, lets just say quiet time is must for me. 

Smile ~ All around the world a smile represents kindness and joy. 

It is proven to be the one facial expression that humans recognize no matter what part of the world you are in. 

When you smile your body is releasing endorphins that can in return relieve stress. 

I know their are times when it seems impossible to wear a smile. If that is you today, try forcing one! 

Smiles are contagious so lets spread them around. After all happy = healthy.

Work out~ Who doesn't feel light in water? 

Swimming is a great way to torch calories.

 You can burn up to 1000 calories in one hour. The faster you swim the more you burn. 

This of course means that you are swimming laps and not just floating around. 

If you don't have access to a pool, try performing Swimmers. 

Swimmers move is a Pilates exercise  that is performed laying on the floor on your stomach. 

You should feel this move in your back, thighs and in the glutes. This one move can sculpt your entire body.

I want to hear about how your "Like Feather Friday" is going, comment below and don't forget to share! 

Romans 12:2 “Do not be conformed to this world,  but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

It Works like Magic

                               

Okay Tula Tribe here is a 10/10 workout that I put together just for you!

These ten moves are no joke when combined with an engaged core and even breaths. 

It is guaranteed to tone your entire body. 

                                    

First Circuit

1. Dog Walk ~ From down dog walk out into a plank using hands.

2. Plank ~ Lower down to Chaturanga, remember in this move your arms should be close to your        ribs.

3. Chaturanga ~ Push-up x2 then walk your hands back to down dog.

***repeat first circuit 5 times***

Second Circuit

4. Chair Squats ~ Sit low and squeeze buttocks as you rise to the top. Arms in the air by ears. 

*8 times

5. Windmill Chair ~ Hold chair pose on last count and twist from your torso to the left and right, lifting opposite arm. 

*8 times

***repeat second circuit 2 times***

Third Circuit

6. Curtsy Sun ~ Crisscross legs and lung with arms in a circle over your head. Give me your lowest stage Curtsy! 

7. Standing Oblique Crunch ~ From lung lift the knee to elbow with a crunch to the oblique.

*8 times then repeat on opposite side.

8. Knee Lift ~ From standing feet together, lift knee to chest while balancing on opposite leg. Make sure to hold for at least one breathe to balance.

9. Warrior III ~ Push through your heel back into a beautiful Warrior III, then pull forward into knee lift.

*8 times and repeat on opposite side.

Self Love Stretch

10. Forward fold ~ Bend forward from the hips to touch hands toward the floor. Hang there for a while. 

You can rock back and forth slowly or give yourself a hug around your legs. 

This is and amazing stretch for your legs. 

Your going to need it! 

Always take time to stretch to avoid injuries. 

If you felt the FIRE I want to know! Comment below.

I hope it works like Magic.