One inspiring cue:

The variation of Plank that I’m sharing this month is one of the more challenging ones because it requires both flexible hamstrings and healthy shoulders. So, please be patient with yourself and practice with any necessary modifications!

1) From Plank pose, lower to Forearm Plank with control.
2) Shift weight into your right forearm and open to side plank (you will need to adjust your right forearm to find comfort and stability in your shoulder).
3) Lift your left hand to the sky with the option of grabbing your left big toe.
4) Remain strong in your alignment and steady in your breath.

Why?
One of the main reasons I like variations of poses that add more intensity is that they really force you to focus on alignment and breath. In doing so, your control over the pose and your body will be amplified. In this particular variation, stabilize your shoulders and connect to a deep breath before you attempt to shift open from plank to side plank.

One inspiring tip:

Pull your right shoulder blade down your back and drag your right elbow towards your right heel. This is an isometric contraction so your elbow won’t actually move but you’ll feel the engagement! Also, before trying this Plank variation, be sure to warm and open up your hamstrings first!!

One inspiring song:

“Don’t Wait on My Mind” by Maison Ware, Fluir

One inspiring quote:

“Breathe deeply until sweet air extinguishes the burn of fear in your lungs and every breath is a beautiful refusal to become anything less than infinite.” – Unknown

Nutrition nugget:

BEST PRACTICES FOR CLEANING YOUR PRODUCE

In my last newsletter, I covered my favorite way to clean produce to remove pesticides. Click here if you missed it!This week, I’ll share what the EWG (Environmental Working Group) says is currently considered to be the highest and lowest pesticide-containing fruits and veggies so you can decide what you want to clean extra well (use that baking soda!) and which you might want to buy organic when possible.

Have you heard of the EWG? Their mission is “to empower you with breakthrough research to make informed choices and live a healthy life in a healthy environment.” I use their site to find the cleanest make-up, sunscreens, cleaning products, and more. Click here or on the image below to explore yourself!

Here is the EWG’s list of the most contaminated produce:

The Dirty Dozen (most important to buy organic)

Strawberries
Spinach/Kale
Collard/Mustard Greens
Nectarines
Apples
Grapes
Bell/Hot Peppers
Cherries
Peaches
Pears
Celery
Tomatoes

And here is their list of the least contaminated produce:

The Clean Fifteen

Avocados
Sweet Corn (non-GMO)
Pineapples
Onions
Papayas
Sweet Peas
Frozen Asparagus
Honeydew
Watermelon
Kiwi
Cabbage
Mushrooms
Cantaloupe
Mangos
Sweet Potatoes

Enjoy “spring cleaning” by playing and breathing in Plank pose variations and taking that extra time to get your produce clean when possible!