Battling the Backside- 5 Tips for Your Best Butt!

We asked and you answered! Over on our facebook page, you told us your funny names for a part of your body that you need to work.

Whether you call it butt, booty or badonkadonk- there were several requests for help with the backside! There are several easy moves that you can sneak in at home or as part of your regular workout routine. We recommend a Move class at CLEAR, which incorporates some of the moves detailed below.

Here are 5 of our favorite tips for toning your tush:

1. Take the Stairs

This one might seem simple, but it's a no-brainer if your behind is a target area for you. Taking the stairs will not only work your bottom and legs, it'll get your heart rate up and burn some calories too! If you want to amp up this simple exercise, pick a place where you can run the stairs. Try a school sports stadium or, if you work in an office building, bring your gym clothes for some after-hours or lunchtime stairs!

2. Kickbacks

Begin this exercise on all fours. (It's helpful if you have a yoga mat available to protect your knees- fold it into thirds for extra cushion!)

Lift your right leg out behind you and bring it to a 90-degree angle. With your foot flexed so that it is parallel with the ceiling, lift your foot towards the ceiling. Complete this motion 15 times and then repeat using your left leg.

If this exercise is tough on your wrists, you can also lean forward onto your forearms, clasping your hands together.

If you're looking for a little bit more of a challenge, you can add a resistance ball. Place the ball between the calf and thigh of the leg you are lifting and squeeze as you lift. Don't let the ball fall out!

3. The "Hydrant"

You'll also begin this exercise on your hands and knees. Keeping your right knee bent, lift it out to the side until it is even with your hips. If you feel like a dog peeing on a fire hydrant, you're doing it correctly! Raise and lower your leg at this angle 15 times and then repeat using your left leg.

To take this exercise up a notch, take up the tempo- using your high spot as your low spot and pulsing for 20 seconds on each side.

 

 

4. Hip Lifts

Begin this exercise laying on your back, knees bent, with your feet flat on the floor, hands at your sides.

Lift your hips up off the floor and hold for 3 seconds, then lower, being sure not to let your behind settle in on the ground. Repeat 15 times.

Take this exercise to the next level by lifting your right leg with your foot pointed toward the ceiling as you raise and lower your hips. Repeat 15 times, then switch to your left side.

 

5. Backward Lunges

Begin facing forward, arms at your side or hands on hips.

Step your left foot backward into a lunge, keeping your right leg bent at a 90-degree angle so that your knee is directly over your foot. Your left heel should not be touching the floor. Your left thigh should be perpendicular to the floor. Repeat 15 times, then switch legs.

You can up the challenge on this exercise by adding weights, keeping your arms straight at your sides as you lunge backwards.

The Starting Point: The Story of Why I Quit My Job

Happy New Year!

Okay, January's almost over. I guess it's a little late to wish you a Happy New Year, better late than never! Is everyone sticking to their resolutions? I'm starting out my year right- I'm on day 17 of a 21 day completely vegan re-set. (We'll talk about that later.)  We're also right in the thick of the MOVE Into the New Year special here at CLEAR- classes are filling up quickly and the energy is amazing!

Part of what I love about CLEAR is the people I've met and had the chance to begin forming relationships with. I love being able to sit and talk with people after class. There aren't too many gyms out there where you can feel completely comfortable sharing the story of how you cried over smelling bacon in the hallway.

I've shared with many of you the story of where I'm going, and the events that brought me to CLEAR. Most of the people I've talked to seem genuinely interested in my journey, so I'm going to try to do better at sharing that journey here in the CLEAR-ly Different blog.

I'm just going to start the story at the point where I realized I needed to make a change. In August 2012, I walked the Susan G. Komen 3-Day for the Cure. We walked alongside breast cancer survivors and people who'd lost loved ones to the disease- it was life affirming, in the way that only something that causes you to face your own mortality can be. Walking 60 miles in 3 days (not to mention all the training you do before the event) gives you plenty of time to think about your life and where you're headed- and I had to ask myself a very serious question:

If this was the end- would you be able to look back on your life and be satisfied with how you lived it?

My answer was NO. Flat out, unquestionably NO. I was doing a job that I hated. I was away from my friends and family more often than I was with them. I made plenty of money, which was nice, but at what cost? The stress from my job was changing my personality. I was lazy and gluttonous, which were symptoms of the true problem. I was depressed.

I was working in the clinical research industry, a tiny cog in the giant machine of Big Pharma. Don't get me wrong, the pharmaceutical industry has done and will continue to do good work. Personally, I felt I was working mostly on drugs for conditions that could be solved with lifestyle changes. I felt like I was enabling people to be in poor health with no personal responsibility for it.

I knew for a long time that I was not passionate about the work I was doing and that the position was not a great fit for me. I loved the company I worked for, my boss and my co-workers. None of that was enough. I had saved a substantial amount of money before I finally pulled the trigger and quit my full-time job.

So there I was, a rebel without a cause, feeling pretty low and directionless, when the wonder that is social media worked its charm. A friend of mine who had been managing the social media here at CLEAR found herself with a new position that didn't leave time for her to manage CLEAR's accounts anymore.  She set me up with Annie- and the rest is history. Actually, it's not history- it's a work in progress. I can't wait to share more of my progress with you in the future!

Holiday Survival Kit

December seems like the longest month of the year, doesn't it?

There are a million things to do: shopping, cards, parties, decorating...it's enough stress to whip even the most zen of us into a frenzy. Then there's the food. Oh, let's not even get started on the ways you can derail your plans for fitness this month.

Okay, so we're all on the same page- this isn't easy. Luckily, there are a few quick tricks you can stash up your sleeve to stay CLEAR during the holidays.

Relax

 If When your family is grating on your nerves, or that jerk at the mall stole the last sweater in your dad's size, you can sneak away for a couple of minutes and re-center with this breathing exercise found at Dr. Andrew Weil's website.

Sit somewhere that your back will be straight. Place the tip of your tongue against the back of your teeth, just where they meet the gums. You'll keep your tongue here the entire time as you do this exercise. It might seem a little awkward, but give it a try. 

• Exhale completely through your mouth, making a whoosh sound.
• Close your mouth and inhale quietly through your nose to a mental count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound to a count of eight.
• This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Restore

Try this great pose from Yoga Journal to help you restore:

Viparita Karani (Legs-up-the-Wall Pose), supported

Stack a couple of folded blankets on top of a bolster near a wall. Put a block between the bolster and the wall and a blanket on the floor in front of the bolster for your head and shoulders. Sit on the side of the bolster and roll your sacrum onto it, lifting your legs up the wall. Scoot yourself close to the wall so that the buttocks touch or come near the wall. Gently lower your shoulders and head to the floor. If you slide off the bolster, you can push yourself closer with your hands on the floor. Straighten your legs and press the thighs into the wall as you open your chest. Rest for 5 minutes. To come down, bend your knees, push your feet into the wall, slide away from the wall, and rest your back on the floor.

Or- just come to CLEAR for an hour and fifteen minutes of peaceful bliss in a Restorative Yoga class! 

Apple Cinnamon Water

Ahh, the holidays. They are upon us.

It can be tough to stay on track with a plan for wellness during this time of year. (Trust me, I'm struggling with it myself.) So what do I do when I'm struggling with something? I head to the internet!

Sometimes, that's a giant backfire waiting to happen- but other times, I stumble on to a gem. This is one of those times! While browsing Pinterest a week or two ago, I discovered a recipe for Apple Cinnamon "Day Spa Inspired" water. It touted itself as a detox drink, and I thought, "I'll take all the help I can get!"

So I followed the pin, a couple of different blogs have their take on this, but the two most popular I found were Lose Weight By Eating and Running Away? I'll Help You Pack!

They each have their take on it, and here I'll share mine.

Here's what I use:

2.25 Quart (approx 1/2 gallon) pitcher
1/2 Washington Honeycrisp Apple (my personal favorite, you can pick whatever kind you like)
1 stick of Cinnamon

Slice the apples into thin slices, add the cinnamon stick, fill the pitcher about 1/2 way with ice, then add your water. Leave it sit for a while in the refrigerator, approximately 10 minutes or so. The water needs some time to absorb all the apple-cinnamon-y goodness!

If you are using a gallon pitcher, I'd say double the recipe, using a whole apple and 2 sticks of cinnamon. I find I am able to re-fill the pitcher at least once or twice before throwing out the apples and cinnamon and starting all over again!

It's also nice to hold back a slice or two of apple for your glass. It's a refreshing change from plain old water, and everyone knows getting plenty of water is a staple for a healthy diet.

What you might not realize are all of the health benefits that apples and cinnamon bring to the table!

Apples have been shown to:

• Lower LDL (bad) Cholesterol
• Protect/strengthen bones
• Help prevent several types of Cancer
• Assist in weight loss
• Boost exercise endurance

Cinnamon has been shown to:

• Regulate blood sugar levels
• Boost cognitive function and memory
• Act as an effective natural remedy for headaches and migraines
• Inhibit bacterial growth and food spoilage
• Reduce the proliferation of leukemia and lymphoma cells

With these kinds of benefits, it seems like upping your daily intake of apples and cinnamon is a no-brainer!

To learn more about these and other health benefits of apples and cinnamon, visit the following links:

Huffington Post- Eating Well

Health Diaries- Eat This!

Organic Authority

4 CLEAR Suggestions for Better Sleep

My friends and family all seem to have similar complaints lately- feeling tired and run down. My next question is always: "How are you sleeping?"
 

It seems that this is a pretty widespread phenomenon. Many of the people I've been talking to about this have experienced bouts of insomnia. This fall's time change has inspired me to make some changes to my bedtime rituals.
 

Here are some CLEAR Suggestions for battling those sleepless nights:
 

1. Never go to bed after eating.

If you need a late night snack, keep it simple and light. Try chamomile tea with lemon and honey. Delicious, tames your sweet tooth and calms the body, preparing it for a good night's rest.

2. Let go of stress and anxiety before going to bed.

Stress is the natural enemy of sleep. If you feel anxious before you go to bed, you will not sleep well. Simple stretches and deep breathing techniques are a great way to release stress and calm the mind- getting you ready for a blissful slumber.

3. Don't fall asleep on the couch watching TV.

If you notice yourself dozing, get up, brush your teeth and go to bed. If you suddenly feel awake after you get up, it's because you dozed off while being stimulated. Go back to steps 1 and 2 and you will go to bed feeling calm and prepared to rest.

4. Get to bed around 10p.m.

If you are going to bed at or later than 11p.m., try going to bed an hour earlier and waking up an hour earlier. We are hardwired to wake up around 5/6a.m. with the sun. If you are getting 6 to 8 hours of sleep but aren't going to bed by 10p.m., you won't feel as rested. When we force ourselves onto a later schedule, the body is fighting its natural biorhythms.

Give these suggestions a try and see if you wake up feeling more rested and alert. If what you are doing is NOT working, it might be time to change your habits!

A Hard Re-Boot

I'm beginning this entry at around 8:30am on a Tuesday morning. I'm drinking hot water with lemon, something you'd probably never have seen even a month ago. I made this committment to my well-being, and I told Annie that I'd do what it takes, following her advice to a leaner, healthier, happier me.

Right now, I'm embarking on a 6-week re-boot of my system. In the past few months, I have been eating really poorly. Tons of processed food, fast food, all of the other evil that you can imagine consuming- I've been gobbling it down greedily and my body has paid the price.

Not only did I gain weight, I've been sluggish and my digestive system has clearly not been balanced. In other words, I felt like absolute crap. This affected me mentally as well, I was feeling pretty low, and completely unlike myself.

I'm the kind of person who rides momentum like a pro surfer. I will take that wave as far as it will let me go. The problem is, you can't just generate waves. Something has to stir up those waves before it becomes a good day to surf.

I rode the wave of laziness and neglect right to my couch- and I needed a kickstart. Now I am going to re-direct my energy towards a positive change. Annie gave me a nutrition plan to follow- no added sugar, no processed foods, etc. for the next 6 weeks. I am on a 2-drink maximum- NO BEER.

I think I can, I think I can...

Clear-ing Things Up

Now that all of these pesky introductions are out of the way, we can talk about what Clear really is and why it works.

Clear is a wellness studio that embodies a healthy approach to better living:

Clear Your Mind

True happiness lies within us. When we suspend judgment and observe our emotional response with impartial attention we begin the journey toward self-awareness. Meditation, movement, breathing, are all techniques we use to help in the search for clarity.

 

Clear Your Body

The body plays an integral role when one when one is seeking overall well-being. We must strengthen the body daily to build stronger muscles and combat daily stressors. Stretching and moving will increase flexibility, improve digestion, release toxins and restore the body. A strong body leads to healthier posture, improved balance, and increased energy.

Clear your Skin

Environmental and oxidative stress produces free radicals that damage skin cells. Tzone skin care cosmeceutical provides an at-home antioxidant skin repair system to neutralize free radicals and eliminate their ability to damage skin cells. T4 Daily Defense utilizes a balance of hydrators, antioxidants, anti-inflammatory agents, collagen builders, peptides, and sun protection. Tzone can help you fight wrinkles, reduce breakouts and exfoliate the skin for maximum anti-aging benefits and healthier skin. With regular use of Tzone/T4 products, your skin will be better equipped to combat stress caused by sun exposure, pollution and irritants.