Monday, September 15, 2014

Super Immunity

That's the title of this book by Joel Fuhrman, MD.  "People who exercise regularly have fewer and milder colds--at least that's what we perceive, and exercise enthusiasts brag about not being as sick as sedentary folks."  However the author goes on to tell us that studies do show the following:

*  Frequency of colds among people who exercise 5 or more times each week was 46% less than those people who did not exercise.
*  Participants were quizzed about their lifestyle, dietary patterns, and stressful events, all of which can affect the immune system.
*   Exercise not only helps your immune system fight off simple bacterial infections; it also decreases your chances of developing heart disease, osteoporosis, and cancer. (!)
*   When middle-aged men were followed for 26 years, researchers found that those who exercised rigorously lived the longest.

"It truly is 'survival of the fittest'!"

Monday, September 8, 2014

Which Diet is the Best Long Term?


This is according to The Boston Globe's "G" section today….the Annals of Internal Medicine randomly assigned 150 people to follow either a low fat or low carbohydrate diet plan, and found that those who followed the first choice -- low carbohydrates -- lost 8 more pounds than the low fat plan.

But what kinds of "carbohydrates" and "fats" were they using?   And how much physical activity were these candidates doing?  You need carbs to move.  You need healthy fats to digest.  An overall combination of carbs, fats and proteins is the best choice.   

Here's the skinny:

1.     Replace refined carbohydrates with fruits & vegetables~stock your fridge for the week
2.     If you're willing to change the foods you eat, you will change slowly over time (#lifestyle)
3.     Calories are calories, however combining healthy fats (olive oil, avocado, nuts) with protein and carbohydrates will definitely leave you feeling more satisfied

Eating tip of the day~instead of having that afternoon coffee or snack to get you through the commute and dinner, have a hot/cold tea and add apple cider vinegar.  It levels out your pH balance and you will notice you are not so hungry;)

Friday, August 1, 2014

Words of Wisdom

So this summer, Oprah sponsored a line of teas at Starbucks and offered her words of wisdom on the sleeves on the cardboard cups.  Every day when I order my "venti pike," I would read one of the five sentences offering advice.  Here they are…

"Live from the heart of yourself.  Seek to be whole, not perfect."    (does this mean, "condition from the inside out?"  or maybe, "Smell the roses, and blow out the birthday candles?")

"The only courage you ever need is the courage to live the life you want."  (now I definitely think this relates to single thigh stretch, tendon stretch, or long stretch on Reformer, don't you?  let's face it, standing, kneeling, or holding a plank on a moving platform is rockstar status!)

"Your life is big.  Keep reaching."  (Core fitness, right here, baby~does "8 more" ring a bell?  or "now add a pulse…";))

"You are here not to shrink down to less, but to blossom into more of who you really are."  (Not sure about this one…I think we all wish we could "shrink down" a little bit, don't you?!  Ok, yes, I know…whoops~be happy with your body!!)

"No experience is ever wasted."  (I totally get this one: read, "Slumdog Millionare" -- didn't you love that movie??  It's such a great story of things falling into place and that you are smarter just because you have lived more experiences.  Yes!  We ARE wiser just for being older…   It's really cool to not care about who's who anymore.  And, it really gives you good material.  You just need to make sure you don't start to repeat yourself.)  

So here are my words of wisdom:

"We are all a work in progress."  
"It's all connected…"
"Sometimes we have time to exercise and sometimes we don't, because 'life gets in the way.'"
"Just stick together…it's really wonderful to feel the strength and support of those people around you."  
"It's the relationships we build with that make a difference."
"Put exercise into your routine."
and finally: "Inhale, Exhale…"

Should I mail this to Oprah?


Monday, July 7, 2014

Motivation is what gets you started, Habit is what keeps you going

"Should I exercise in the morning or evening?"   Ultimately, the best time to workout is whenever you can squeeze it in….   It's most productive if you can ask a friend to join you~ think the "buddy system."

Research has shown that those who exercise in the morning receive five additional benefits however:

1.   Greater overall lifelong adherence rate
2.   Higher number of endorphins produced
3.   More productive ensuing workday
4.   Better sleep patterns
5.   Overall boosted metabolism

If you are planning to set the alarm for 5am, then here's a tip~lie out your clothes the night before;)  The hardest part is putting your feet on the floor!

Sunday, June 1, 2014

Summer Sands

Is walking or running in the sand any better for you than the pavement?  When you run barefoot, you use the balls on your feet more, and engage your glutes to propel the hips forward...however your stride may shorten a little bit.  You run slower, but use more energy digging into the earth.  It's really an even swap.  If you are looking for timed results, stick with the pavement, or if you don't mind walking or running at a slower pace, hit the beach.  I'll meet you there anytime.;)

Thursday, May 15, 2014

Fitness Trends & Should I Follow Them?


"I keep hearing about Barre, Barre, Barre…and I just think it's so boring!"  I recently heard this from one of favorite clients who was looking for something new.  Fitness is a very personal decision.  And, people feel very strongly about what they are doing.

I always say, "Mix it up."  Sure, try a Barre class and add it into everything else you are doing, but don't drop everything else!  Sometimes if your body is not used to a new program and you go "from zero to sixty" too fast, you may end up with any injury.  

As for the fitness trends in 2014….it's Barre, and classes that incorporate balance, breathing, light weights with combination squats and lunges barefoot style are popular right now.  Did someone say, "Pilates?!"  A Pilates Strength & Sculpt class is all of the above.

Thursday, April 10, 2014

Pyramid to Fitness

                                          Your Overall Fitness Pyramid
                            Confidence…..Goal-Oriented
                     Risk……..Toughness.…Experience
          Patience….Sincerity…..Dedication….Determination
  Initiative….Cooperation….Optimism…Friendship...Camaraderie


You can do it!  We are all a work in progress…:)  Get started today and "put it in your routine."