Dorm Room Workout

Dorm Room Workout

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Happy official 1st day of fall! Isn’t it crazy how this semester is nearly half way over? If your fitness routine has been pushed to the side, don’t worry! We’ve got you covered with this quick and easy workout to get you back on track before the holidays arrive. We recommend using a pair of dumbbells for some of the exercises below (weight of your choice). No weights? No problem! Feel free to use two water bottles of the same size. This workout is ideal for any time of day, so do it when it is most convenient for you. Use it as a quick study break, or try it first thing in the morning paired with an Organic Chia Energy Beverage for an added lift! Now, what are you waiting for? Grab a friend for some extra motivation and start getting sweaty!

Dorm Room Workout

* Click on any of the movements below for demonstration.

ARMS

LEGS

CORE

Power Up with Chia Seeds

Power Up with Chia Seeds

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Chia Seeds for Energy

Power up and give your workout an added boost by consuming chia seeds for energy! A tablespoon of these nutritious seeds are the perfect ingredient to incorporate into pre-workout snacks like protein bites or chia pudding. Our Chia Energy Beverage is also a quick way to hydrate prior to an intense workout, plus you get the added kick of natural caffeine from guayusa.  Why does chia give you energy? Well, these tiny seeds are packed with protein, fiber, and omega-3s to provide a balanced ratio of nutrition!  Avoid spikes and drops in your blood sugar or insulin levels by consuming these powerful seeds to fuel your body, keeping it happy and satisfied throughout your entire work out.

Combine this pre-workout nutrition with a quick 5 minute ab routine and take your fitness regimen up a notch! Set time aside at the beginning or end of your workout and tighten your core with this speedy combo of exercises for tighter abs. This workout requires no extra equipment, so feel free to get your heart rate pumping wherever your day takes you!

First, warm up your body. Sit back into Child’s Pose to open your hips for a few breaths. Slowly rise to a tabletop position and flow through Cow and Cat Pose to warm up your back and begin to engage your core. Inhale as you drop your belly for Cow and exhale as you arch your back up to the sky, drawing your belly in for Cat. Move one breath to one movement until your body is ready for the core workout.

*Please listen to the wisdom of your body while attempting the following routine. Each movement will be performed non-stop for 1 minute without any pauses in between each exercise.

  1. Mountain Climbers

Chia Seeds for Energy

Return to a neutral tabletop position and extend one leg out straight behind you, one at a time, to set yourself up into a plank position. Shoulders will be stacked directly over wrists, belly button is drawn up and in towards your spine. Create a straight line with your body and tense your quads to fully engage your body.  Have a clock or stopwatch handy to keep track of when you need to switch to the next ab exercise. Start the clock and one knee at a time begin to pull them in towards your chest, alternating each leg for 1 minute. Remember to keep a flat spine throughout this movement and to work at your own pace!

  1. Superman Planks

Chia Seeds for Energy

In this round, you will alternate between lifting the opposite arm with the opposite leg at the same time, while in a plank position and keeping your core pulled in tight. Begin by lifting your left arm and right leg at the same time until arm is shoulder height and leg is hip height. Switch arms and legs, lifting your right arm and left leg this time. Alternate between each side for 1 minute.

  1. Side Plank Crunches

Chia Seeds for EnergyLay on your right side and drop down onto your elbow, being mindful that your shoulder is stacked directly over your elbow with your fingertips pointing in the same direction that you are facing. Spin to the outside of your right ankle and stack the left ankle on top, lifting your hips up to the sky while pressing down with your palm. Extend your left arm overhead and lift the left leg up to match. Crunch your left elbow in to meet your left knee and extend back straight. Repeat this movement for 30 seconds then switch sides. Remember to try to not take any breaks in between transitioning.

  1. V-Ups Crunch

Power Up with Chia Seeds

Take a seat and slowly lower down onto your back one vertebrae at a time. Legs are extended straight, arms are stretched overhead. For 1 minute you will crunch up, bringing your knees in toward your chest as you rise up onto your sitting bones. Lift your heart forward rather than hunching your shoulders, allowing you to use all of your core strength to sit up. Make sure you aren’t using the weight of your arms to hoist you up and keep shins parallel to the sky as you lift.

  1. Windshield Wipers

Power Up with Chia Seeds

Time to target your obliques! Return your back to the floor and extend your arms out to a “T” by your sides. Lift your legs back up if they aren’t already. Keeping your legs as straight as possible above your hips, alternate leaning your legs to the left and right. Remember to pause for a second in the middle before switching to the other side so you are in control and gentle on your lower back. Press into your palms to keep you grounded and stable.

After you’ve completed the ab workout flip over onto your belly and press yourself into Cobra pose to stretch your core and relieve it of the heat you created. Repeat this workout as much as you desire!

Happy Sweating!

Chia Seeds for Runners

Chia Seeds for Runners

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Benefits of Chia Seeds for Runners

On your mark, get set, GO! Lace up your running shoes, grab a Mamma Chia Beverage full of organic chia seeds and drink up before you head out the door to get your sweat on! Chia seeds for runners? You bet! These magical seeds will take you that extra mile – whether you’re training, in the middle of a race or just out for a jog.


Think consuming chia seeds before a run is just a fad?  Think again! Chia seeds actually date back to as early as 3,000 B.C. when they were essential for sustaining both the Aztec and Mayan warriors for up to 24 hours. However, it was the Tarahumara Indians of Mexico’s Copper Canyon who introduced chia seeds into their diet prior to long distance runs to power their stamina. These small, but mighty seeds are one of the most nutrient dense superfoods on the planet and are packed with Omega-3’s, complete protein, fiber, potassium and so much more! They have rapidly gained popularity in today’s diet and if we look to history, they aren’t going anywhere anytime soon!

Want to UP your running game? Here’s a list of reasons why we recommend chia seeds for runners!

1. Chia is Key to Hydration

The golden rule to running is to always stay hydrated and chia can help with this! Soak some seeds in water for 10-15 minutes and watch them swell up to 12x their normal size. When you drink a 10 oz. glass of water mixed with 1 tbsp. of chia seeds 30 minutes before your run, you’ll reap the benefits of that additional H2O, helping you stay hydrated longer and kicking your thirst to the curb.

2. Reduce Inflammation and Joint Pain

Putting lots of miles of strain on your lower limbs? The Omega-3 essential fatty acids found in chia seeds help to relieve stress off your joints during and after your runs.  Adding chia into your routine will not only make your angry joints happy, but speed up the recovery process your body needs to heal, as well.

3. Avoid Cramping

Nothing is worse than a calf cramp in the middle of a run. Ouch! Everyone knows the common remedy to muscle cramps is potassium (aka eat a banana), but why not try some chia instead. On a gram for gram basis, chia seeds actually have 2x more potassium than bananas!  Next time instead of reaching for our yellow fruit friend, choose some chia seeds that can also help regulate body fluid levels and retain electrolytes.

4. Run Longer

Sometimes we all want to go that extra mile, and now, maybe you can! To help you achieve this, these absorbent seeds can help slow the conversion of carbohydrates into sugar, making sure the carbs consumed prior to running can fuel the body for longer periods of time. Why stop at 3 miles when you can actually run 5?

5. Extra Boost of Energy

Chia seeds are already an amazing source of natural energy, but give your body more nourishment or an extra boost of energy to take your running to the next level! Drink a Mamma Chia Organic Chia Energy Beverage prior to a run to not only hydrate your body, but get an all-natural kick of caffeine sourced from the Amazonian tea leaf, Guayusa (gwhy-you-sa). This organic energy beverage will get you out the door within minutes and keep you focused until you reach the finish line. Another running favorite, Mamma Chia Organic Chia Squeeze pouches! These on-the-go snacks are so light and compact you can easily stash one in your pocket or water belt for a tasty pick-me-up in the middle of your run!

Whether you’re hitting the pavement for the first time or a seasoned marathoner, remember your body needs rest, water and plenty of nutrients for recovery. Introduce chia seeds into your running routine, or into your everyday diet, to feel the effects of this superfood. Consume them prior, during or after a run and you will notice the difference! Chia seeds for runners are truly beneficial for any level!

Happy running!

Stair Steppin’ Workout by The Resource Girls

Stair Steppin' Workout by The Resource Girls

April 14, 2016
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Stair Steppin' Workout by The Resource Girls

The days are finally getting longer, the sun is just a little bit warmer and the smell of new beginnings and a fresh start is in the air! This time of year has everyone feeling like they can conquer the world and their fitness routine, so there’s no time like the present to do just that. Time to get steppin’!

As certified Resource Girls, we never like anything that’s too complicated or expensive. We like our workouts to be quick and efficient so that we can move on with our day. This is how we came up with this short and sweet body weight workout that will leave you burning calories, sore the next day, and feeling like a true boss. The only thing you need is a set of stairs and your own two feet.

It may be a little corny, but we LOVE acronyms when it comes to workouts. You only need to remember one word, in this case STEP,  and this will jog your memory for the specific exercise associated with each letter. It’s simple, so there’s no excuse not to get it done!

S – Step

Find some steps somewhere in your area. Think you don’t have steps? We’re sure there is a local high school that has a stadium or bleachers. We promise you can find steps somewhere. Get creative!

Every two minutes, alternate between jogging up and down the stairs and walking briskly, skipping a step each time. It should look something like this:

0-2 minutes – Jog up/down the stairs

2-4 minutes – Walk up/down stairs skipping a step every time.

4-6 minutes – Jog up/down the stairs

6-8 minutes – Walk up/down stairs skipping a step every time.

Keep this up for a total of twenty minutes!

Stair Steppin' Workout by The Resource Girls

 

T – Tricep Dips

Sit on the bottom step, place hands just outside the width of your body while keeping shoulders down and away from ears. Bend at the elbow to lower your body in front of the step, don’t let your butt touch the ground then press up and extend arms until your arm is straight. Squeeze your triceps at the top of the movement.

To make this movement more advanced keep legs straight, to modify, bend legs as needed. Do 8 reps, rest then repeat.

Stair Steppin' Workout by The Resource Girls

E – Extensions

While sitting on a step and keeping arms at your sides, extend legs straight out in front of you then bring knees into chest and back out again. You should definitely feel this in your lower abs. For a more advanced version also extend arms straight out in front of you, this will force you to balance by tightening your core.

Stair Steppin' Workout by The Resource Girls

P – Push-Up (with incline)

It wouldn’t be a Resource Girls workout without a couple push-ups thrown in! Try to do at least thirty incline push-ups. Modify by going to your knees or try a couple on your toes then go to your knees. You’re stronger than you think you are!

Stair Steppin' Workout by The Resource Girls

S – Squat

Not just any squat though, split squat stance utilizing the stairs. (see picture) With your left side of your body parallel to the steps, place your left foot on the first step and keep your right foot on the ground as you squat. Your right foot should be slightly back from your left, right knee bent, right heel up and weight in toes. Now squat up and down making sure left knee stays above ankle.

Attempt twenty reps then turn around to work your right side! Whether you do more or less than twenty, do the same number on each side.

Stair Steppin' Workout by The Resource Girls

We hope that after this short workout, your worries are less, your smile just a little bigger, and your spirit feels free. Seed Your Soul by opening your heart to something new and STEP into all the new possibilities this day has to offer! We promise you won’t regret it.

Stair Steppin' Workout by The Resource Girls


The Resource GirlsLauren and Cat are two best friends who have a lifestyle blog, The Resource Girls. They blog about what they call their 5 F’s – fashion, fitness, finance, food, and friendship. Their number one goal is to embrace who they are and live a healthy and happy life while not spending a fortune. They especially love DIY projects because they can put their own spin on something and make it 100% unique to them. Their motto is Be resourceful. Be you.

5 Heart-Opening Yoga Poses

5 Heart-Opening Yoga Poses

April 14, 2016
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We naturally shield ourselves from previous experiences in our life by closing our hearts off in order to protect ourselves. It’s important that we encourage ourselves to reopen our hearts again so we are able to flourish and grow, surrendering to the present and allowing more room for joy to enter back in. These five heart-opening yoga poses will challenge you physically and mentally to help build a grounded foundation for a more open heart.

*Please listen to the wisdom of your body while practicing these poses. Also, please warm up properly before attempting these poses with a SUN A sequence.

Bhujangasana: Cobra Pose

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Lay flat on your belly with toes tucked under. Zip up your legs, squeezing them together, hands by your ribs. Inhale and begin to push the Earth away as you peel your chest from the ground, keeping a micro bend in your elbows, pressing into the tops of your feet and making sure to keep your gaze at the top of your mat. Exhale as you slowly lower back down to the floor, resting your forehead on your mat. Flow through this a couple times. This is your Baby Cobra variation as you continue to warm up your spine. On your final inhale rise all the way up, extending your arms as straight as you can, pulling your shoulders back. You can hold at the top of this pose for a few breaths before releasing back down as you exhale.

Anuvittasana: Standing Backbend

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Start standing at the top of your mat with feet hip distance apart. Inhale, your arms up above your head. Exhale, cactus your arms creating a 90° bend at your elbows, pinching your shoulder blades back and drawing them down your spine. Push your hips forward as you begin to lean back, and go as deep into this bend that your body allows. Hold here for a couple rounds of breath.

  • For a deeper variation interlace your fingers above your head with the exception of your index and thumb, creating a steeple mudra. Extend your arms straight above your head and begin to lean back.

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On your next inhale slowly rise back up to standing and exhaling to a forward fold, releasing your lower back.

Ustrasana: Camel Pose

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Begin by kneeling on the floor with knees hip distance apart, pressing your weight into your shins and tops of your feet. Square your hips, with arms down at your sides. Inhale your hands to the small of your back, fingers pointing down. Exhale slowly start to recline back puffing up your chest and keeping thighs perpendicular to the floor. This might be enough for some, but if you feel comfortable you can slowly extend one hand down at a time to your heels. Keep your neck neutral or relax it by dropping it back, being mindful to not tense the back of your neck. Hold this pose for a few rounds of breath and when you’re ready to exit inhale your hands back up to your lower back, pushing your hips forward as you start to rise up, leading with your heart and allowing your head to lift last. Exhale into child’s pose.

Matsyasana: Fish Pose

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Lie on your back, knees bent, feet on the floor. Inhale lift your pelvis and slide your hands beneath your bottom with palms facing down. Exhale lower your pelvis back down on top of your hands, squeezing your forearms and elbows to your side. Inhale grounding down into your forearms and elbows puffing up your chest and lifting your head up from the floor creating an arch in your lower back. (If your back is flexible enough the crown of your head should be able to rest on the floor. If your head is resting on the floor be mindful of not crunching your neck and allowing little weight pressing between your head and the ground). You can keep your knees bent or exhale, straightening out the legs, activating your thighs by pushing weight through your heels. Take a few inhales and exhales here. On your final exhale slowly lower your back down to the ground, drawing your knees to your chest, wrapping your arms around to give yourself a big squeeze, releasing your spine.

Urdhva Dhanurasana: Wheel Pose (Variation)

Lie on your back, knees bent, heels hip distance apart, and fingertips at your side. Inhale, placing your hands by your head. Exhale, pushing your hips up to the sky for wheel pose keeping knees pointed forward and legs parallel to each other.

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Take another inhale in wheel pose and as you exhale begin to bend into your elbows as you lower your head to the floor gently, bringing your forearms down to the mat one at a time to frame your head, interlacing your fingers. Inhale expanding your chest. Exhale to soften. Inhale squeeze your shoulder blades together, drawing them down your back. Take a couple breaths in and out here. This variation will help guide you to eventually reach Two- Legged Inverted Stagg Pose.

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On your last exhale release your hands and bring them back by your head. Slowly melt down onto your back and adjust yourself for savasana.

NAMASTE

Mamma Chia Athlete Spotlight: Adam Kimble

Mamma Chia Athlete Spotlight: Adam Kimble

April 14, 2016
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On February 15th, Mamma Chia sponsored athlete and “ultrarunner” Adam Kimble will attempt to beat the Guinness World Record for the fastest crossing of America on foot (a record that has stood still for 36 years)!

Adam Kimble

The standing record was set by American Frank Giannino Jr., who ran from San Francisco to New York from September 1st to October 17th, 1980. Giannino’s journey lasted 46 days, 8 hours and 36 minutes. Adam hopes to complete the trek in 45 days or less. Wow!

His course begins in Huntington Beach, California, and will finish in New York City. Adam will run through a total of 16 states with an estimated distance of 3,030 miles.

Adam Kimble Route Across America

We are absolutely thrilled to be supporting him through this incredible endeavor. We hope that through our support, Adam will maintain the strength and stamina he needs to achieve his goal.

“Our journey across the country will require an immense amount of mental and physical endurance,” said Adam. “The magic of Mamma Chia’s organic foods and beverages will not only give me energy and strength for my body, but for my mind as well!”

 

Cold weather+ GWR training= the need for the highest quality fuel!

A photo posted by Adam Kimble (@thebeardedsole) on

 

Loaded with protein, fiber, Omega-3s and more, we hope that our products will serve as the fuel to power his soul’s purpose!

What is his purpose? He hopes to inspire people all over the world to pursue their passions, to push the limits of his mind and body, and finally, to raise awareness of impossible2Possible (i2P), a nonprofit dedicated to educating, inspiring, and empowering youth to reach beyond their perceived limit and achieve the “impossible.”

Interested in showing love and support for Adam? Make a donation to impossible2Possible or give him a follow on Instagram or Facebook!

Want to join Adam along the way? Link up with him via Gociety.

Post-Holiday Stress Releasing Yoga Poses

Post-Holiday Stress Releasing Yoga Poses

April 14, 2016
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As we wrap up the holiday season, here are some of our favorite post-holiday stress releasing yoga poses put together for a simple 5 minute yoga flow. Please feel free to modify any poses and let your soul practice where you most feel comfortable. Invite a friend or family member to practice with to enter the New Year stress free!

*Please listen to the wisdom of your body while practicing some of these poses

1.Balasana: Child’s Pose

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Sit up right on your legs bringing big toes to touch.  Open knees wide while reaching forward with finger tips stretched out in front of you. Place forehead to the floor, sinking hips down to deepen the stretch. Take one big inhale expanding your lungs, then slowly let your breath out as you exhale. Repeat 3 times.

2. Marjaryasana/Bitilasana: Cat/Cow Pose

sequence 2

Start in a table top position, knees directly below your hips, shoulder stacked over wrists, face pointed down for a neutral spine.

  • Cow –  Take one big inhale and begin to lift your sitting bones and chest towards the ceiling. Let your belly sink to the floor, while gazing up towards the ceiling.
  • Cat –  As you begin to exhale your breath slowly start rounding your spine to the ceiling, keeping shoulders away from ears.

3. Uttana Shishosana: Puppy Pose

 

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Return to table top position shoulders stacked over wrists, hips directly above your knees. Walk hands forward, while keeping toes curled under. Inhale deeply and as you begin to exhale shift hips back towards heels, keeping arms active and reaching forward, not letting your elbows touch the ground. Let your forehead or chin gently rest on the ground, allowing your lower back to slightly curve. Press hands into the ground stretching your arms as you continue to pull your hips back. Stay in this pose for 30 seconds while maintaining your breath.

4. Setu Bandha Sarvangasana: Bridge Pose

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Lie supine (spine) on the floor, bending your knees with feet set on the floor, inch your heels back to your fingertips. Inhale deeply and as you begin to exhale slowly raise your hips to the ceiling keeping thighs parallel to the floor. Make sure to keep knees stacked above your heels. Firm your shoulder blades against your back pressing into the top of your sternum to your chin. Continue to breath as you firm your outer arms, broadening the shoulder blades, try to lift space between them at the base of the neck, holding for 30 seconds.

5. Savasana: Corpse Pose

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After lowering your spine back to the ground from bridge pose, extend one leg out one at a time, pushing through the heels. Release both legs, softening your body down to the ground. Stay in this pose for however long your body needs. To exit, gently roll onto one side, pressing hands down lifting your torso up with head following after.

For more stress relieving yoga poses visit Yoga Journal.com

NAMASTE!