Fitness Shorts
Brief tips for your Healthy Lifestyle! |
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Bored with your half hour walk around the block or worse yet, on the treadmill? Tired of your routine strength and flexibility exercises? Mix it up with your own Cardio & Strength Circuit! Circuit training is a great way to add variety and new challenges, yet keep your workout simple and efficient. Set up 8-10 stations alternating something aerobic (treadmill, stationery bike, jump rope, climb stairs or simply dance!) with something that builds strength (stability ball, weights, bands, or use your own body weight for pushups). You can be as creative as you feel and change up the stations to fit your mood. Circuit training is fun with a partner as you alternate stations, keeping each other motivated. For more inspiration read this article from the American Council on Exercise Circuit training is a great way to beat the mid-winter slump - especially in CNY with no SNOW! Here we are more than half way through October and I'm sure you know October is Cancer Awareness Month. This stirs up many emotions - sadness for people we know with cancer, concerns for our families and perhaps anxiety about our own future health. The best thing you can do for all of these emotions is to take care of your own health - today! Do the best you can to live a healthy lifestyle by eating well, exercising regularly, resting adequately, finding joy in family and friends. Listen to your doctor and get the appropriate cancer screening tests done. Early detection is your best effort in fighting this disease. Then let it go....enjoy the changing of seasons, swish in the leaves and watch for the sparkle of snow in the air! Recently US News rated the best diet plan and Dr Oz shared the best tips for losing belly fat....the common factor: journaling/tracking and support. This is so easy to do right here at GrowFit Studio by starting your own Private Small Group. Get the benefits of personal training, the savings of group fitness and the motivation by doing something fun with friends at a time that fits your schedule. Contact me for more details! So much of our exercise experience is based on how we feel or think about exercise. That is what makes Mind-Body exercise so great. Being present in our body, being in the moment, thinking about what you are doing makes the exercise so much better. Sometimes it is hard to stay focused and not think about everything else going on in your life. There are Mental Interventions that can help. 1. Anatomical Imagery - this is practical, "imagine your scapula (shoulders blades) sliding down behind your ribcage"
2. Metaphorical Imagery - a little bit of fun, "as you come to standing, imagine your spine is like a fern frond uncurling out of the earth"
3. Mood Words - implying motivation - "happy feet walk lightly on the floor"
As an instructor, I can give cues that draw these images to mind to help you with your exercise. However, there is also that constant inner monologue that resists movement, "I'm too tired" or "this feels weird" or "I'm afraid I'll look like an idiot" or "I have too much work to do to take time to play/exercise". Only you can stop that inner voice. Use your mind to put some tape over its mouth! Focus your mind and body on the anatomical, metaphorical and mood word cues. When your mind and body stay focused and work together, you'll make the changes you want to see and you'll enjoy the process!
Hi Everyone! The big day is just around the corner: National Leave A Zucchini on Your Neighbor's Porch Day! August 8th. Seriously. Take a look at this pic for inspiration! http://blog.kj.com/national-sneak-some-zucchini-on-your-neighbor%E2%80%99s-porch-day/#comment-3575 Now, you won't be getting a whole lot of exercise running to and from your neighbor's porch (unless you're like me living in the country) so let's look at the nutritional benefits of this holiday: the zucchini. This website http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3019/2 features nutrional values of any food you type in. What is particularly interesting is the visual for Caloric Ratio. Any of you who have done a food journal with me and have used MyFoodDiary.com know how I emphasize balancing carbs/fats/proteins. This website shows this information graphically which is very helpful for visual learners who get lost in the numbers. Take a look at where zucchini falls in the graphic and then try looking at where what you ate for lunch falls into the graphic. You might end up hoping someone leaves a zucchini for you! Here's a tip to help be sure your Pilates practice in the studio translates to your Golf Stance on the course: have a friend hold a dowel (or even a driver) behind your back as you address the ball. Check for neutral spine angle in this standing position. The back of your head, your midback and your sacrum (the bony triangle at the base of your spine) should touch the club. From this position you are well set up to use your core. The abdominals and back muscles sandwich the spine to maintain this neutral angle, your hamstrings and glutes support from below, arms are active yet relaxed with triceps gently engaged to straighten the arms. Working together these core muscles are key to power and accuracy in your golf swing. To maintain your Pilates Body (that stronger, physically and emotionally balanced person that you've become through the Growfit Process), you need to practice Pilates 3-5 times a week. Once a week you probably come to the studio for a well-rounded workout with me, that's great! Its the kickstart to your personal workouts. You need to be faithful to yourself to do the rest of the work on your own. Pick a designated space, any room is fine. It doesn't have to be big, just big enough for you to lie on a mat and do a snow angel. It should be clean and free of distractions like laundry! Then you will enjoy your moving meditation workout. Keep your routines at home simple and effective by doing the same exercises each session for a week or two until you get in the groove and do not have to look at your notes. Then you can add small pieces of equipment like small squishy ball or stretch band to add greater challenges. These stow away easily in a tote or drawer right there in your exercise space. Making a space that is pleasant to be in and conveniently placed will help make your exercise sessions a consistant part of your lifestyle. You don't have to have an in-home fitness studio either! Breathe deep and smile...and do the work - it is so worth it!
This is the last entry for LOVE YOUR HEART month - I've talked about ways to care for your heart through exercise, good eating habits, rest/stress reduction. This week let's look at finding joy - this is a choice that does your heart a lot of good! "Many people are not even sure what joy is. We become willing to allow pleasure to fill the space that joy should occupy. It is not that pleasure is not also a valuable feeling, but it is not the same as joy. Joy can be found anywhere at any time - it comes from [faith] that recognizes that all is as it should be, whether it is pleasurable or not. It is being able to step back and see things from a larger perspective, one that sees that we are each part of a greater whole." (excerpt from article written by Terry Cookson, ND) I like this quote, it started me on a little study about joy.
I also think we can feed our joy by doing activities we enjoy and that re-create life in ourselves. I think this fits into a fitness program really well. Take the time to exercise, eat well, rest but also find something you enjoy doing and do it! For example, I love music and like to play the flute, so I am a member of the Cortland Area Flute Ensemble. This feeds my joy and helps me be an overall healthier person!
It is still LOVE YOUR HEART month! Here are five good tips for reducing stress - these are things I'm sure you've heard before, but I really want you to TAKE THEM TO HEART and do them! ( I especially like #1) For most people stress is a huge issue. This is because stress can prevent a person from performing to the best of their capabilities. This could really be detrimental in the work environment, school setting, even at home. The good news about stress is that this condition is controllable. There are various ways a person can keep stress under control. It is just a matter of making the time and effort to incorporate some positive changes into a person's daily routine. Here are some stress reduction tips: 1. First of all, a person has to remember that they cannot always have their way all of the time. They can't control what happens in life. They just have to learn how to take things in stride, and make the best out of the situation they find themselves in. Having a good attitude and a healthy perspective in life will help keep those worrisome thoughts at bay. 2. Exercise…exercise…exercise. Exercising is a great way to relieve stress. This physical activity is a great outlet for one's frustration, anger, and negative energy. These are only some of the emotions that accompany stress. If these emotions stay pent up, it will increase a person's stress level. Also, exercising releases a hormone called endorphins-which has been said to be responsible for promoting the feeling of euphoria, and alleviating physical pain. 3. Seek the help of others. There are times when one's problems become too overwhelming. This is the time when the support of friends and family will save the day. Having someone to confide in will help individuals get the load off of their shoulders. Knowing that you have someone to turn to when nothing is going your way, and you feel that the world is against you will go a long away in battling stress and anxiety. 4. Set aside some time for yourself. A lot of times individuals get stressed because they have too many things going on at once that they do not leave any time for themselves to rest. Those who are always taking care of others to the point of neglecting themselves are specially guilty of this. Individuals should take some time off from their busy schedule to pamper themselves. 5. Get enough rest. Most individuals who suffer from stress do so because they do not get enough sleep. Ideally, a person should get 8 hours of sleep every night. Sleep is the time when the body restores itself. This is why those who do not get enough sleep at night often feels lethargic and sluggish in the morning. Taking a 15 minute power nap during the day will help energize the body. Those who feel listless, and tired all the time should make a special effort to include more resting time into their daily routine. Stress is conquerable. It is just a matter of making some simple changes in one's lifestyle that will make the difference. Individuals should do their best to create a balance between their resting time, work, and daily activities. This way, they will not end up stressed out by the end of the day. (tips from article written by Tim Lee) February is Love Your Heart Month :) There are many ways to take good care of your heart: exercise appropriately, eat well, rest/reduce stress and find joy. This month I'll give you a few tips that will remind you of something in each of these areas. This week let's take a look at what it means to eat well (see last week's fitness shorts about exercise below). Eating well could be a huge topic - and every time you look around you will see a new "Diet" that says "eat this way and lose weight" or "eat this way to reduce these chronic symptoms" and sometimes these messages conflict each other. I'd like to show you how it can really be very simple. Keep these three things in mind:
1. Eat a variety of fruits and veggies, high quality and well trimmed meats, a variety of whole grains and dairy products in moderation (I can't stand the flavor of lowfat cheese, so I recommend just keeping what you like in moderation). If you use soy or other types of dairy - still watch ingredients and quality and use in moderation.
2. Eat foods as close to their natural state as possible or processed with not more than five ingredients. This guideline eliminates alot of junkfood! Try making more foods at home - soup is a super easy one and so much healthier than canned.
3. Eat what you like - just keep it in moderation. I like to eat cookies - but I don't overdue it and keep the servings within my calorie budget for the day.
Following these guidelines will show how much you love your heart by providing essential nutrients, limiting fats and chemicals like salt and giving pleasure through taste and texture!
February is Love Your Heart Month :) There are many ways to take good care of your heart: exercise appropriately, eat well, rest/reduce stress and find joy. This month I'll give you a few tips that will remind you of something in each of these areas. Let's start with exercising appropriately. You probably know your heart is a muscle that pumps life giving and toxic cleansing blood through your body. You need to keep that muscle both strong and flexible, just like any other muscle in your body (like hamstrings in your legs). I recommend, along with the American Council on Exercise, to exercise your heart on a regular basis by doing an activity that moves arms and legs and raises your heart rate to a point where your body temperature slightly increases but you are not all sweaty and bothered, you are breathing more frequently but still able to carry on a conversation and you are having so much fun you can do this for about 30 minutes. If any of these thresholds are crossed: body temperature, breathing or perceived exertion, then maybe back off a bit. You want to keep your aerobic workouts moderate so that you look forward to doing them most days of the week!
You don't have to be a mathematician or use a heart rate monitor to be sure you are getting a good workout. Current research shows that there is a considerable margin of error in heart rate formulas and predicted outcomes. The guidelines I've given above reflect this new approach for individuals with health and fitness goals. For individuals with performance goals, there are more specific methods for tracking and improving aerobic capacity. For more information feel free to ask me. Feeling a little down now that the holidays are over and winter has set in? Here's a highlight from an article that can help: Lower your risk of depression
Exercise, adequate rest and creating your own sunny day all help to reduce your risk of depression, says Toni Johnson, MD, psychiatrist at MetroHealth Medical Center. Cleveland, OH. "In addition to the stress of work and home demands, hormonal fluctuations during both childbearing years and menopause put women at a higher risk of depression," says Johnson. "Exercise improves brain chemistry and can help," says Johnson. In fact, 25 minutes of exercise is enough to boost mood. Relaxation techniques such as yoga and meditation also reduce stress. "Light therapy can boost the moods of those affected by cloudy weather," says Johnson. "The FDA supports its effectiveness." The effects last about a day, so a woman needs to commit to a 30-minute daily session with the light lamp (purchased in medical supply stores for approximately $300) in order to benefit. Source: http://on-msn.com/hS2NeZ Are you setting some goals to make 2011 a better-than-ever year?! Fitness goals are a smart and healthy addition to your lifestyle. Lifestyle, being the key. To really benefit from something - you should enjoy it and it should fit with they way you live your life. There are so many exercise options, you can surely find one that suits you and keeps you coming back for more. Answer these questions and then make your plans! 1. Does being around other people help you feel more motivated and energized or do you need some personal time alone?
2. Do you like to think about something else while you exercise or concentrate in a mind-body connection?
3. Do you like the control and feedback of machine based movement or freeflow spontaneous movement?
Knowing the answer these questions will help you decide if a group exercise class, homebased equipment, outdoor activites/sports or an open fitness center is right for you. Be honest with yourself, then make some plans or find a fitness professional to help you (like me) :)
Breathe deep and smile...and enjoy Growing Fit! Using a stretchy band is a great way to get a full body workout: balancing strength with flexibility. Bands are lightweight and easy to store and tuck into your bag for a portable workout anywhere - yet provide considerable resistance when combined with Pilates exercises. Dig your band out of the closet and use it to add variety to your fitness program. Better yet, stop by the studio for a new Holiday Red Band for yourself or to stuff in a friend's stocking. :) What a great gift idea - especially combined with a Personal Training gift certificate to learn how to use the band effectively! Don't let the colder weather keep you from your walking fitness program. Here are five tips to keep you going: 1. Invest in a good jacket just for outdoor exercise - this is cheaper and takes up less space than a treadmill! If you're going to walk in twilight be sure your jacket has at least some reflective fabric.
2. Wear breathable layers - I wear cuddleduds and windpants on my legs - you will warm up as you get going and you want that sweat to evaporate so that you don't feel clammy.
3. Unless you are walking in deep snow, a good pair of trail walking sneakers will both keep you warm and dry without adding alot of bulk.
4. Some thin lightweight inexpensive gloves will protect your hands enough while walking briskly - keep moving your arms while walking for a more effective workout - try to avoid immobilizing your arms by putting hands in pockets.
5. I prefer a fleecy headband over a hat - keeping my ears protected while allowing extra heat to escape.
A regular walking program is the easiest and most effective way to stay healthy. You can keep it up even through chilly weather with a few inexpensive pieces of winter gear. It is so worth it! Be sure to plan ahead for your walks next week - Thanksgiving Holiday is no excuse to stop your fitness program. Take a visiting relative or friend along with you and talk about how thankful you are! And don't forget to still drink lots of water when you get back :) Need some Fall Comfort Food but want to stay within your Healthy Eating plan? Try this variation of Chicken Pot Pie - its a tasty one and super easy using only one pot! I substituted some of veggies, but stayed within the recipe proportions and it turned out great. The sauce is rich & satisfying without using heavy cream. I even used day old homemade whole wheat bread to make croutons for the topping instead of biscuit as in recipe. (gotta love that bread machine!) At under 400 calories a serving, this is an indulgence you can feel good about. http://recipes.prevention.com/Recipe/one-pot- Give it a try and let me know how you like it and variations you tried! Here's the result from a recent study: Young Active Females May Avoid Age-Related Dementia Engaging in physical activity can improve young girls' self-esteem, physical health and social skills. A recent study suggests that regular physical activity in youth may also safeguard against dementia in later years. Published in the July issue of Journal of the American Geriatrics Society (2010; 58 [7], 1322-26), the large study included 9300 women over age 65 living in the United States. Each participant answered questions about physical activity during various stages of their lives (teenage; age 30; age 50; late-life). For each stage, women who reported being physically active had lower rates of cognitive degeneration than those who were inactive. "Teenage physical activity was most strongly associated with lower odds of late-life cognitive impairment', stated the study authors. But all is not lost if exercise was not adopted in early years. "Women who were physically inactive as teenagers and became active in later life had lower risk than those who remained inactive," the authors concluded. (IDEA Fitness Journal, Oct 2010)
So get out and be active no matter what age you are...before you forget! Do you ever feel like you need a massage or just have a bad headache? A little body work with a high density foam roller (aka Body Roller) at home can really help. Here are three things you can easily do: 1. place roller longways and lie on it from tailbone to head, feel the pressure of the roller along your spine. Stretch your arms out to the side and on the floor, palms up, and feel a good stretch in the front of your chest and a little massage between the shoulder blades
2. place the roller perpendicular to your body and under your shoulderblades. Lift your hips off floor just a bit so that you can roll your upper back on roller (support your head with pillow arms). This should feel good along your spine, just don't roll into lower back area. Hold on spots that feel especially tight and let pressure of roller melt them.
3. place the roller under your neck, more towards the base of head than shoulders. do a few chin nods to feel the position, then turn your head to the side a little bit so the roller pressure is on the tendons that hold your head up. These can be so tight, and cause headaches. Just hold on these spots and let the pressure of roller melt the tightness.
Body rollers are becoming more readily available in stores. Look for a good quality one with a nice texture on surface and is firm. I also have some pro-quality ones available for sale in the studio. A body roller is a versatile piece of equipment, well worth adding to your home toybox or giving as gift. During classes we use these not only for massage, but for creating new challenges to familiar Pilates exercises. October is Cancer Awareness month - most everyone knows that now and thanks to hard working health organizations, Americans are much better educated about cancer. It is good to intentionally take a moment to evaluate what this means personally. Here are three things to think about: 1. Who do you know who is fighting cancer now? Call them - show them you care.
2. What are you doing to reduce your risk of cancer? Eat well, exercise in moderation and get the appropriate cancer screenings. Early detection is your best defense.
3. If you are able, contribute time or resources to further educate, research, and treat cancer.
Be mindful of good health all year, but take a few moments now to answer these questions and do something about it. So you don't think you have time today to take a 30 minute walk, or do some strength training & stretching? Maybe you'll have more time next week, next year or in ten years? You probably won't, because you'll have to spend more time in the doctor's office. Save yourself some time now by taking only 30 minutes of your day for exercises that will help you be healthier and prevent diseases that creep up on you from a lack of activity in your life now. Be healthy, be happy and be active! Don't put it off :) |
Thursday, 09 February 2012 01:05 | 
