Sarah Zmay Fitness & Yoga
Health, fitness, and lifestyle tips for all those seeking a more fun, balanced, and playful life!
16/03/2023
I think we are getting better at taking breaks as a society…but there are still people out there as self proclaimed “grinders” and “ignore your body’s messages” at the expense of their closest relationships and their health.
The people who come along and take a break, highlight the “grinder’s” insecurities about taking breaks. Because taking a break means to slow down, and to slow down means you have allow yourself to enjoy, and for some reason our society is adverse to the sustainable pleasures of life.
Taking care of yourself is the most selfless thing you can do in the long term. Your mood is better, and the people who are closest to you will be happy too, and that’s what truly matters right?
13/03/2023
This Sunday! 12-2pm
Ima put the link to sign up in my bio
28/02/2023
An insight for myself, maybe it’ll help you too
28/12/2022
From the “Midnight Library”
12/12/2022
https://www.youtube.com/watch?v=SUy6HwOhT3U
Worth a listen if you are curious to know the benefits of strength training in older age, for osteoporosis, and general health.
"For women in particular, it is important to start strength training as early as possible." Because 80% of osteoporosis patients are women.
"Think of your bone density like a retirement fund, if you start earlier, the more you have to draw from later in life."
Dr. Brad Schoenfeld: Resistance Training for Time Efficiency, Body Composition & Maximum Hypertrophy Dr. Schoenfeld is a professor at Lehman College in the Bronx, in New York City. His research primarily focuses on muscle adaptations to strength training, mu...
05/12/2022
https://peterattiamd.com/muscle-mass-and-cognitive-function/
Is there a causal link between skeletal muscle mass loss and cognitive decline? A recent narrative review hypothesizes a key role for myokine disruption caused by physical inactivity. While it isn’t yet certain whether the loss of skeletal muscle mass leads to the avalanche of negative effects in the way the authors suggest, the key actionable takeaway is the same old-same ol...
27/11/2022
https://peterattiamd.com/time-with-others/?utm_source=weekly-newsletter&utm_medium=email&utm_campaign=221126-NL-solitude-email-nonsubs&utm_content=221126-NL-solitude-nonsubs&mc_cid=6b8b5067d7&mc_eid=71e6613c52
According to headlines, we may be in a pandemic of loneliness. However, in this article you will come to find that solitude and loneliness are not the same, and we may not be so succumbed to loneliness after all.
Does solitude equate to loneliness? At all stages of life, we spend more time alone than ever before in history. Are we growing lonely?
23/11/2022
Whenever “darker” parts of me begin to arise, I turn to my yoga practice. (Not the poses) but specifically to svadhyaya. Sva means “own, one’s own, the human soul.” Adhyaya means “a lesson, lecture, chapter, reading.”
Therefore svadhyaya means to “read your own soul,” “or study oneself.”
Why study myself to begin with?
Well, svadhyaya allows me to be courageous enough to trace all the disharmony I am experiencing back to me… and it’s not pretty to look at. (In fact the uglier, the better when studying yourself. 🤪)
It’s why many of us turn to substances, activities, people, and events to distract us from pondering on our conditioning. It really hurts to look, and face your 💩.
I’m not sure who played the computer game Age of Empires out here, but, I like to think of practicing svadhyaya like playing this game.
You first start out as a lone scout with a small village and army; your map is hidden from you, everything is dark, and you have no idea what is out there until you start exploring… what you encounter may or may not be that scary.
However It’s not until you begin to move around that your map is revealed to you; this is what self study is: uncovering the dark parts of our maps so that we can better navigate and integrate what is there.
In order to see what is on our map, be comfortable moving through the darkness in order to bring light to it. (When I say darkness, it’s not necessarily bad, it’s just aspects of myself I am not aware of).
When practicing svadhyaya, our egos will be loud.
I love when my ego acts up, because when it gets loud, I know I’m on to something… I have to stay courageous and keep exploring until finally, I get another level opened up; a dark part of the map revealed.
Everyone we come in contact with and every situation we encounter is an opportunity to study ourselves. If you feel disharmony, such as anxiety, depression, or loneliness, explore it rather than brushing it off or identifying with it. All these emotions are portals into knowing ourselves at a deeper level.
Be a scholar of yourself! That’s what we are here to do!
14/11/2022
Kick off your holiday weekend with some movement in the morning!
Beginners are welcome and non members welcome!
31/08/2022
https://www.youtube.com/watch?v=fWJjCu6c8Gg
Heat & Cold Therapy For Pain and Injuries Timestamps: 00:00 Start 01:36 What is cold therapy? 2:15 The biggest benefit of cold therapy3:00 When to use cold therapy4:00 Common mistakes with cold thera...
29/08/2022
https://www.youtube.com/watch?v=hmJyWreER7A
Frientimacy: The 3 Requirements of All Healthy Friendships | Shasta Nelson | TEDxLaSierraUniversity Our world is getting "better" at connecting us and yet we're reporting feeling more disconnected than ever. The issue: loneliness. The solution: understandin...
18/08/2022
A silly meme I made…
01/08/2022
What type of stretching is best for you?
10/07/2022
Happy pup
I’ve been reflecting on the sensation of tightness in the body verses looseness.
Only because I hear many people talk (including myself) about how “tight” they feel.
Maybe it starts with how I think about tightness…
I’ve been practicing shifting my mindset about my muscle “tightness” as something that is meant to be there.
Shifting my thinking from “I’m not supposed to feel this,” to “oh this is here for a reason; I’m meant to feel this,” Makes me feel more exploratory through my body; rather than having my body be my nemesis.
It’s a cultural thing to always want to fix, analyze, and calculate, especially when it comes to the human body; get the foam roller, get the lacrosse ball, massage this, needle point that…
When I label, I think I might be minimizing my experience; I make the tightness a part of my identity: “I’m so tight.” This might keep me from going deeper… Because maybe all I subconsciously want to feel is the tightness… to avoid the other sensations.
I suppose the practice for me then is to release the human need to label or judge the tightness I feel… and with that, the judgment is gone, and peace begins to settle in its place.
The tightness then transforms into a guide and teacher, rather than something I have to fix or analyze.
It turns me into a listener rather than a fixer.
16/06/2022
Macros this, macros that.
Why we need them!
15/06/2022
🌞Keep your circadian rhythm in balance by exercising outside
✔️Learn how to make workouts for your specific needs and goals, and stop showing up without a plan
✔️Learn how to use breathwork in a gym setting
✔️Learn how to make workouts more efficient so you’re not spending 5-6 days at the gym (unless you want to!)
Send me a DM so we can get your consultation scheduled
10/06/2022
Electrolyte basics
03/06/2022
These four books really kickstarted my spiritual journey.
Give ‘em a read, let me know what you think!
02/06/2022
Mechanisms of hypertrophy aka muscle growth
18/05/2022
5 supplements that work (and 5 that don't!) Examine.com - Independent scientific information on supplements & nutrition. Everything on Examine.com is backed with citations to published scientific studies.
18/05/2022
It takes time to learn a technique. It requires a lot of mental energy in the beginning, and it might not seem like it’s worth it… but there’s some sort of light on the other side of taking the time to truely be a student and learn.
Have you ever learned a better way of doing things, and wish you had learned earlier in life?
You don’t need to spend hours at the gym if you know what exercises are best for your individual body, the tried and true methods, and how to engage your body in a way that makes exercises more effective.
I am always looking for new clients who are interested in obtaining knowledge, who are dedicated to investing in themselves, and are open minded.
See ya on the other side ✌️
How to pin the stack and pin removal safety on weight machines
Flow with a block!
03/05/2022
Got a chance to give myself the gift of continuing my education with one of my favorite yoga teachers this past weekend.
I also got to see a little of Saint Louis and a national monument! The arch structure was massive!
Reflections on movement as a way to spiritual growth.
“Failure” is success.
It is an opportunity to look inward, and learn about yourself. It is a moment in time you have to be truly honest with yourself and where you are at.
I think people are afraid to fail for this very reason (including myself). When we fail, it is a call to step out of the old shell we have been keeping ourselves in.
I like to think of us like a little hermit crab growing too big for its shell. When we fail it is a message to move on to a bigger shell. However, that requires us to leave the current shell to find a bigger one. It requires is to step into vulnerability.
We may think it’s safe to stay, but really it’s not safe either way.
You’re gonna get too big for that shell either way, so might as well step out and find you new one before you are forced out of your current one! ✌️🐚
Always looking for ways to “flow” without using chaturanga
I really like this sequence because..
➡️by lifting my bottom leg in side plank, I add an adductor exercise to the top leg. (It’s hard to add adductor strength work in a yoga flow)
➡️single arm strength work
➡️I still sprinkle in some “traditional” poses like fallen triangle and low lunge.
If you look at this, and think; wow I can’t do that, come to one of my classes and I’ll show you modifications.
Ya know where to find me!
22/04/2022
Long ago there was a point in time they said fat was bad.
Then there was a time they said fruit was the devil.
Now word on the street says that kale is bad for you.
I think it’s safe to say to steer clear from anyone who demonizes any one food group or macro nutrient.
It’s not kale that is hurting the American population when it comes to health issues, I can tell you that.
19/04/2022
Would I lose my s**t? 😆
And cling to my ideas and beliefs and refuse to take in new and relevant information?
Or would I take in the new info and realize that nothing is fixed?
If everything I knew was wrong, then what would be left?
Super fun to think about, give it a try!
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| Monday | 06:00 - 18:30 |
| Tuesday | 06:00 - 18:30 |
| Wednesday | 06:00 - 18:30 |
| Thursday | 06:00 - 18:30 |
| Friday | 06:00 - 18:30 |
| Saturday | 06:00 - 18:30 |
| Sunday | 06:00 - 18:30 |