Stefanie Lester Coslow is a native New Yorker currently residing in Chicago with her husband and two kids and teaches at CorePower Yoga throughout their Chicago locations. In a former life, she was an accountant at a TV Rep firm who studied Psychology at school, talk about yin & yang.

“Thank goodness you’re not a football coach”, is what one student said to me after class the other week. It was one of his first yoga classes, ever, and his first ever vinayasa flow class, often referred to as “power” yoga, and it was heated. Former high school/college athlete, now in his late 30’s, and a bit less flexible than he used to be, like all of us. So he dropped down to Child’s pose a few times, big deal……. And here he thought I was going to make him run laps for it. Can you imagine?!? For those of you who don’t know me, I’m super laid back, pretty patient, and, in my opinion, am way more suited to be a yoga teacher than a football coach. For those of you that do know me personally, you’re laughing your butt off at this point. Case in point, I barely know the difference between a first down and a touchdown….but I digress….

Yoga is a non-competitive sport, it’s about being present in the moment and about self-acceptance. Of course human nature is to be competitive, we look at our neighbors in class upside down on their mat in a headstand and think where oh where is my core strength and why can’t I do that?? Or, she looks amazing in her brand new lulu outfit, I wish I looked like that, ….. why can’t I run 10 miles like him, or drive xy&z car….you get the point. And I’m not suggesting complacency, not at all, I’m merely suggesting letting go of the ego, letting go of judgements and comparisons, and knowing and accepting where you are, today. If we push ourselves too far beyond our limits, we risk injury. In terms of yoga, or another physical exercise, that’s physical injury that then grounds us from our practice, but you get the idea, apply the analogy as you see fit.

In yogic philosophy, we refer to this practice as samtosha, or contentment. It’s about finding contentment in every moment, and making peace with what is.

And think about it, as a parent, isn’t this something you want for your children? Some self-kindness, some self-love?

That same student came back the following week, and I hope continues to do so. He showed huge improvement, not only did he stay with us throughout the whole class, but I noticed vast improvement in his strength and flexibility in his form. And, if that wasn’t the case…. I was gonna make him drop and give me 20……

In love and health….

Namaste,

Stefanie

Take one of Stefanie’s classes at corepower yoga studios throughout Chicago corepowerchicago.com. She is on the schedule as Stefanie C. She also works with private clients in their homes so think of her for your next party or corporate event. Either write her a note on the blog, or call her directly at 646-642-3391.

Stefanie Lester Coslow is yoga instructor who came to the practice as a skeptic but was being supportive to a dear friend who had just completed her teacher training. She didn’t believe she possessed either the flexibility or the strength to practice yoga, and, she wasn’t sure she considered yoga a workout. I mean, doesn’t a workout mean sweat? Haha, joke was on her, it was a heated class and she sweated more than she ever had in her life! Now, she can’t live without yoga. Not only is it an incredible workout that allows her to eat her favorite thing, chocolate, without guilt, but it also helps to keep her grounded and centered emotionally, which is not always an easy feat for a busy stay at home mom of two. Over time she found flexibility and strength, both physically and mentally, that she never knew she had. As a teacher, Stefanie hopes to inspire others to find both their inner and outer strength and flexibility.

Having a hard time squeezing a work out into your already busy day? I get you, I really do. It’s hard enough finding the time pre-kids, but once you have little ones, the time, and energy can be nearly impossible to come by. If you’re anything like me, there’s always a long list of chores/forgotten projects to get to in you’re “free time”. Not to mention, when said free time does occur, kicking back and watching Real Housewives with a glass of chardonnay and some chocolate doesn’t sound so bad either.

I used to view exercise as a necessary evil that would allow me to eat my chocolate and drink my chardonnay yet still fit into my designer jeans (which, let’s face it, on my stay at home mom salary and with preschool tuition to pay, I can’t afford to buy new ones all too often). But, in the past couple of years, I have become somewhat of a dedicated yogi, so much so that I am now a certified yoga teacher, and my attitude towards fitness has changed drastically.

That hour or so I take a day (no, not every day, but as often as I can), is the best thing I do for myself, and my family. Physically, I’m probably in the best shape of my life, not the skinnest per se, but the most fit. As my dear hubby likes to show off, I now have “guns” (buh bye granny flab when I wave). And, while all that’s well and good, it’s my mood that benefits the most. Taking that time out for me grounds, it centers me, and those endorphins really do help ease stress. Things that were a huge deal, post workout, no longer such a big deal. I think it’s this therapeutic aspect that truly helps me to be a better mother

Believe me I know the mommy guilt about taking time for oneself away from kids, possibly even putting them into a day care at a gym. I hardly ever did it for the first 3 years of mommyhood, but what better message to send your kids than taking time to put yourself first and doing something so good for both your physical and mental health?

So my advice to you, make some time and get out there and get moving (or pop in a dvd at home, find a podcast…) Try something new, something you’d never thought you would like or could do. (Lord knows I felt that way about yoga). Keep it varied and keep it interesting, just be active. There’s nothing better you can do for your mind, body, soul & your family.

Just remember, baby steps, no one was born a marathon runner….. With practice and dedication, you’ll get where your going.

And, just in case you were curious, I still very much enjoy my wine and my chocolate just as much as ever.

Namaste

Stefanie Lester Coslow is a native New Yorker currently residing in Chicago with her husband and two kids and teaches at CorePower Yoga throughout their Chicago locations. In a former life, she was an accountant at a TV Rep firm who studied Psychology at school, talk about yin & yang.

I adore this core move.  It’s a great oblique move and when incorporated into your workout will help you achieve an hourglass shape.

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

Add this move into your workout as another way to work your triceps.

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

In order to exercise safely proper body alignment is ESSENTIAL!  Here is a video explaining proper body alignment and the body scan that I do before every exercise.

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

When we get ready to workout we think about the weather so we put on the right clothes, what we feel like listening to so we choose an ipod or other listening device, do we want to read on the treadmill so we choose a magazine or book. But the one thing we don’t give much thought to is the most important workout gear we have, our shoes. Wearing the wrong shoes when exercising can lead to a host of injuries from blisters to shin splints to hip, knee and back injuries.

With all the different types of sneakers out these days it can be a bit confusing choosing the right shoe for exercise. Shoes for running are made different then shoes for cross training and walking. Here are some tips to help make this easier for you next time you’re in the market to buy a pair of workout shoes.

1. What type of workout do you do? As I mentioned, there are different shoes for walking and running.

2. Don’t make shoes multitask. If you run and walk, get shoes for both.

3. Know the shape of your foot. Most major brands now offer a model to suit every foot type. There are two ways to determine the shape of your foot. You can look at the sole of your shoes to see where the wear is, or you can do a wet test; wet your foot, step on a piece of brown paper and trace your footprint. If your footprint shows the entire sole of your foot with little to no curve on the inside, or if your shoes show the most wear on the inside edge, it means you have low arches or flat feet and your feet tend to roll inward which create extra wear on the outside heel and inside forefoot. You’ll want a shoe with a motion-control feature and maximum support. If the footprint shows only a portion of your forefoot and heel with a narrow connection between the tw, or if your shoes wear out mostly on the outside edg, you have high arches and tend to roll your feet outward which causes wear on the outer edge of the heel and the little toe. Look for a cushioned shoe with a soft midsole. You have a neutral arch if your footprint has a distinct curve along the inside and your shoes wear out uniformly. Look for a “stability” shoe, which has the right mix of cushioning and support.

4. Measure your feet twice per year. The size of our feet changes as we get older and as we lose or gain weight.

5. Be comfortable. Sneakers should be comfortable right away, there should be no need for “breaking in”. There should be about a thumbs width from your big toe to end of the shoe. The heel should be relatively snug and your heel should not slip out when you walk. The lace over the top of your foot should be snug and secure, and not too tight anywhere. The American Academy of Orthopaedic Surgeons writes that when fitting in to an athletic shoe you should be able to freely wiggly all of your toes when the shoe is on.

6. Replace often. You should replace your shoes as the soles get worn or they feel less supportive and uncomfortable.

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

An exercise mat is a must have to the person who exercises at home. It protects the knees, ankles and feet from shock as well as the back and head while lying down.

When choosing an exercise mat you will want something that is thick, this will offer more support and comfort when laying on it. The mat should be large enough to accommodate your full body when lying down. Also consider how it will be stored. Most roll up so they can be put away and take minimal space to store. Others come with bags that are extremely useful if using the mat in multiple locations. Mats also come in various colours so choose one that inspires you to exercise.

I love my Wai Lana exercise mat!

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

Yes, I own a medicine ball, and yes, I use my medicine ball.  It’s not your everyday piece of exercise equipment and not something that people think of to add to their home workout equipment arsenal, but I think it’s worth having.

Medicine balls look like basketballs, but they are weighted.  You can purchase them from 4 to 12 pounds, I have a 4 pound ball.  They can be used in place of free weights for certain exercises such as a chest press, overhead press or bicep curl or can be used when doing ab/core work for added weight. 

As I always say, never do the same routine twice and using a medicine ball every once in a while can help you do that.

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

I have been a personal trainer for 9 years now and have been exercising pretty consistently since college. I would go to the gym anywhere from 3 – 6 times a week, put on my headphones and head straight to the weight room. After weights it was cardio, either the treadmill or elliptical and sometimes the bike. I do follow my own advice and change up my program every day never doing the same routine twice and that kept things interesting, and I was always excited to see progress. But, about 4 months ago I hit a wall. I was bored with the gym, my workout wasn’t doing what it used to do and I just couldn’t figure out what to do. I stopped exercising for a couple of weeks and just didn’t feel good. Exercise keeps me focused and feeling good. I sleep well and fit into my clothes when I’m exercising.

I needed to do something but the thought of getting back into they gym was not plesant so I decided to start using the equipment I have at home; free weights, chair, step stool, exercise ball, tubing, pull up bar, a jump rope and 12 flights of stairs. I lifted, I danced, did plyometrics, jumping jacks, burpees, jumped rope, step ups and anything else I could think of for anywhere from 20 – 45 seconds, continuously for about 10 – 20 minutes and then did it again. This is called inverval training and interval training is fun and very effective, it really changed my body and worked my muscles in ways I didn’t in the gym.

What helps me with my interval training is an interval timer. Using this interval timer by Gymboss I can set up the number of intervals I want to do for the number of times I want to do them. It has really helped me change up my workout.

If you’re in a rut or at a plateau and want to change up your workout I highly recommend giving interval training a try. My clients are loving it!

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services

Some people call them dumbbells, some people call them free weights, I call them a necessity to own.  For the days that you don’t want to go to the gym a set of weights is great to have at home.  Free weights can be bought separately, in sets, starting at 1 pound or they can be bought adjustable ranging from 2 pounds to 90 pounds, I own both.

Separate weights are fine to start, I own a set of 3 pounds and 5 pounds. If you’re just starting out and have never lifted weights before I suggest starting here or even lighter. Check out these neoprene hand weights at Amazon .

I also own a set of adjustable weights by Bowflex. There a bit on the expensive side, but, in my opinion, worth the investment. The set I own is the Bowflex SelectTech 552 Adjustable Dumbbells

Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services.