Friday, March 7, 2014

Pilates for Sports Conditioning

There are so many benefits to Pilates, especially working on the Reformer machine…

  • Increased range of motion & flexibility
  • Core strengthening and stability
  • Injury prevention
  • Improved focus & concentration (maybe even better sleeping)
  • Reduced stress
  • Relief from back pain

Pilates training will also help your golf game, and/or make you bigger, better, stronger, faster in all sports, including basketball, baseball, running, cycling or lacrosse.  Pilates aids in restoring muscle imbalances created in sports, and can also build strength, power, endurance & precision!

Calling all athletes~set up a consultation today!  617-571-9102

Thursday, February 20, 2014

Winter Blues

I know, I know….  This Winter is a doozy!  Right about now, I want to put my snow scraper away for a very long time.   Brace yourselves -- more snow is predicted.  It might start to get you down, you know?  Sick of those boots?  Tired of hunching over toward the car?  Slipping on the ice?  Maybe hibernating a little bit watching the Olympics?  Me, too.

Then I decided to "get over it"  So get over yourself~find a few small ways to move forward with the rest of 2014….  Here's a "How To Guide":

1. Get up and Stretch.  After you crawl out of bed, as soon as your feet hit the floor, reach up to the ceiling and breathe.  Then forward fold and continue to breath 5 deep breaths.  Bend those knees and roll up, stretch side-to-side.  Repeat 5x…then hit the bathroom.  This will help you to relax and start your engines before you trudge into the shower.  "Get up!  Get going!  Get your spirit showing!"
2.  Drink a lot of water.  It gives you more energy.:)
3.  Take Vitamin D.  New Englanders aren't seeing enough sunshine these days.  Studies show it improves your overall mood!
4.  Get Outside.  "Feel the earth" or "Enjoy the moment" movement~get outside for 15/20 minutes, whatever it takes.
5.  Make a plan.  Give yourself something to look forward to…have dinner with friends, see a movie, fly away on a vacation this summer.
6.  Do a good deed….  Anyone can do this~send a card, call your Mom, cook dinner for your sick neighbor.  You will feel happy!
7.  Be grateful.  Before you go to bed, think about or actually write down the 3 best things that happened during the day.  It could be a good meal, receiving a compliment on your new haircut, finally making a decision.  Appreciate yourself and others around you.
8.  Buy some flowers.  It will remind you that Spring is right around the corner!
9.  Go shopping or decorate your home.  It's amazing how healthy it feels when you paint your room a new color.  
10.   Read a good book.  It really takes you away from it all~

Brought to you by Moira Riccio, resident energizer bunny.;)  We all have our strengths and weaknesses, after all!  I look forward to seeing you all soon…   Have a great day!

Saturday, February 1, 2014

Setting Goals

Setting fitness goals can be tricky.  Life often "gets in the way…."  Try it the SMART way:

S -- Specific
M -- Measurable
A -- Action Plan
R -- Realistic
T -- Timed

Give yourself little rewards,  and check in with a friend throughout your fitness journey.  Because it is a journey, and we are all a work in progress.  Always move forward, no matter what!

Monday, January 6, 2014

New Year's Resolutions? How to Ditch the Bad Habits and Develop Good Ones

It's that time of year, and we are all thinking ahead~what changes can I make for the better in 2014?  Well, when you are considering changing habits, remember three things: a cue, a routine, and a reward.

Often times we automatically perform a habit simply by the certain time of day, or when our surroundings change~that's the cue.  For example, do you eat more at a certain time of the day, to unwind and relax?  Consider whether you can unwind and relax simply by eating less and/or being with family instead, giving yourself a cup of tea instead.  Experiment with a small change for a few days and see whether you can still unwind and relax without the something different.  

This may tell you that you were not, in fact, hungry, but simply eating out of "force of habit" or~your routine.  Develop and keep the new strategy for a few weeks after that, if you can.

Finally, offer yourself a reward for changing that routine.  You deserve it!  And, of course, if you are striving for any new fitness-related goals this year, you need to think more long term and take it day-by-day with these ideas about the cue, routine, & reward.

If you want to get "Long & Lean in 2014" call me.  I would love to help you along the way….

Stay focused,

Tuesday, December 31, 2013

How Mo Got Her Job

There's a children's book entitled, "How Santa Got His Job."  It's really funny, and tells how Santa had all these different jobs before delivering presents all over the world.  He started off as a short order cook, but ate too much of the food and was fired.  Then he delivered packages, but there were so many barking dogs that he delivered the packages down the chimney instead, getting fired again.  It is a child's story book but with deeper meaning to anyone who wonders, "Is this where I am supposed to be?"

We all make decisions about jobs, boyfriends, family and those decisions lead us down different paths, for better, for worse.  Let me just say that I can honestly say, being a Personal Trainer, Fitness Instructor and Coach is the place for me.:)  I, of course, was born with the "gift of gab," and figuring out how to talk so fast using proper cueing techniques is key to not for everyone.  But I have been reading to my children for years, and I would make up different voices for each character I would pretend to be.  Ask me sometime about my English accent!

I am the youngest of seven children, which of course allowed me to watch others often, giving me a solid sense how to "read" people, how they are feeling or how strongly they want to workout on a particular day.

I was a waitress for years, and therefore, can prioritize and organize exercises into an hour-long session.  

I have been a minivan-driving Mom for years, carpooling to multiple places in the same day.  This takes a lot of planning and preparation~for not only the destination but the dinner!  When, and what, is everyone going to eat?  And this also adds to my talent for cueing while moving in an exercise class~driving while throwing snacks and juices boxes to the back of a minivan isn't easy, you know!

I was in corporate sales, which helped me to improve my overall communication skills.  My boss once said to me, "Enthusiasm is contagious," and he was right!

I was an injured athlete at one point as well, which will always give me the compassion for helping others to be better, faster, stronger, and healthier.

As we approach the new year, let's strive to see the positive side of things and perhaps build on that idea that we are where we are supposed to be, and can be all the better for it!

Happy New Year,

Sunday, December 15, 2013

"To Be or Not To Be" Gluten Free?

There's so much to keep track of these days with recommended nutritional guidelines...Should you watch your carbs, fats, sugars or gluten?   Everything in moderation, of course but here are a few ideas for you with your nutrition:

Gluten is found in wheat, barley, flour and (some) oats and tends to bind up the system, increase inflammation and enhance fatigue.   Bottom line, do what's right for you, but you may want to eat fewer cereals, breads and pastas for a week and see how you feel!  Of course you need carbs to live so eat more vegetables, fruits or whole grain rice, and quinoa.  There are truly so many good options out there….  For more information, you can read The South Beach Diet's Gluten Solution book by Arthur Agaston.

I will always remember my trip to Plimoth Plantation: the native Americans ate corn, beans, squash, fish and other fruits and vegetables.  It's the Pilgrim settlers who brought over the flour!  Make a mental note and plan out your holiday dinner accordingly!

Happy Holidays!

P.S.: Dark chocolate covered peanut butter balls can be gluten free;)

Friday, November 15, 2013

7, 7, & 7

This refers to the "three-dimensional breathing" we all need to do at least once a day (including myself!).  Take a huge breath in through the nose for 7 seconds, hold it for 7 seconds, and then release for 7 seconds.

'Great way to manage stress.  After all, the Holidays are right around the corner….