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Moira's Blog Posts

Filtering by Category: fitness

Fitness Goals

Moira Riccio

While you perhaps may be re-assessing your fitness and overall goals for 2015…remember that you are a work in progress!  If you need to get motivated, inspired, fit & focused~write down your goals and read them aloud each night before you go to sleep.  Visualize, listen and feel yourself striving to attain those goals.  Change doesn't happen overnight.  We all need to figure out what works best for us.

Your Goals should be "SMART" ~ Specific, Measurable, Active, Realistic, Timed

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    Long & Lean in 2015?

    Moira Riccio

    Happy New Year!
    How are those resolutions coming along?  Aaah…"New Year's resolutions" are similar to fitness~it's a personal decision, your prerogative, you need to figure out what works for you and what doesn't.

    Resolutions are goals, really.  If you are serious and determined about them, write them down and post it on your dresser or (if it's weight loss-related especially;)) your refrigerator.  'Best thing to do is share your resolutions with friends so you can stick with the plan.   Strive to attain those goals but take it day by day!  Give yourself little rewards along the way~life is short, but the days can be long….

    Here are my 2015 resolutions:

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    What is Fascia? How does it Affect You?

    Moira Riccio

    In the fitness industry right now, "fascia" is the latest buzzword….but watch out, it's could be here to stay!
    Fascia is defined as:  A sheet or band of fibrous connective tissue enveloping, separating, or binding together organs and other soft structures of the body.
    "Fascia" is multi-layered, and a whole network of connective tissue surrounding individual elements of the body…including organsmuscles, nerves, and blood vessels.  In essence, fascia assists with turning muscle contraction into coordinated movements with minimal wear and tear on your joints.  Research shows that breaking up the tight connective tissue~fascia~surrounding your muscles and joints will help you to move more freely.

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    More Energy!

    Moira Riccio

    That's right, exercising brings you more energy….   And, I don't know about you, but it really helps me to stay on top of it and in a good mood to deal with my life!

    When you exercise, your brain releases endorphins -- "feel good" chemicals that improve your mood.  So if you feel sad or anxious, slide on your toe sox and get to one of my classes!

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    Super Immunity

    Moira Riccio

    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.

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

    Moira Riccio

    "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
     

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    Summer Sands

    Moira Riccio

    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.;)

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    Fitness Trends & Should I Follow Them?

    Moira Riccio

    "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.  

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    Pyramid to Fitness

    Moira Riccio

                                              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."

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    Pilates for Sports Conditioning

    Moira Riccio

    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
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    Setting Goals

    Moira Riccio

    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

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    Brrrr…cold weather got you uptight?

    Moira Riccio

    Yeah, that's what I said ~ "Do you feel a little "uptight," or stiff and crickety these days?  We've all been there.  Research shows that exercise is the best medicine for your joint stiffness.  According to Prevention magazine, "…exercise is the best thing for tender joints.  It builds muscle, stabilizes joints, promotes flexibility, and keeps your weight down."  For every extra pound of weight you carry, it exerts roughly 4 pounds on each knee!
     

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    What is "HIIT" and Why Do I Need It in My Life?

    Moira Riccio

    "H.I.I.T" stands for "High Intensity Interval Training."  You will need it in your life if you want a quick, high energy, fat-burning workout that takes only 1/2 hour.
    In that case, who doesn't need this?
    Choose a workout you like to do:  walking, running, biking, indoor cycling, elliptical.  After a 3 minute warm up, go as fast as you can for 30 seconds, then recover for 2 minutes.  Repeat 10x.  Cool down and stretch for 5 more minutes.

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    Summertime Bootcamp!

    Diane Dixon

    So, it's June and you realize that Summer is upon you and it's bathing suit season, and you have no time to get to the gym, or call your cheery Personal Trainer.  What do you do?  As they say in elementary school, "Drop Everything and Move!"  Here is your 20 minute workout you can do at home, even while watching TV...

    25 Jumping Jacks
    25 Jumping Rope
    20 wall sits
    10 pushups
    20 abdominal crunches
    20 "get up and sit downs" -- sit on a low step stool
    20 lunges -- each leg
    5 planks, each time take 5 deep breaths
    30 seconds high knees
    30 second jumping lunges
    30 second mountain climbers
    downdog to plank 10 x
    child pose

    Do this when your body least expects it~early morning, or at night, or at lunch hour.  Re-charge your batteries.;)

    Here's the Skinny~Stay Strong and Keep Moving!

    Diane Dixon

    So, why do you want to workout anyway?  Is it because you want to "get skinny?"  Sure, that's fine, but more importantly -- as we grow older, it's critical to keep moving, and build strength.   According to Prevention magazine this month, "Exercise if the very best medicine....it builds muscle, stabilizes joints, increases flexibility -- especially core conditioning and strength training."  And this, my friends, is how you "Keep the Peace" within you....  It only gets more challenging the older you start!!

    So get moving today~a walk after dinner with the longer daylight....

    Make it fun: grab a partner, a friend at work to walk at lunch this summer!

    Keep it fresh: try something new for the next month and see if you like it.

    We all know exercise lifts our spirits as well!  Mix up your routine with a little bit of cardio (walking, running, cycling, swimming) and conditioning (try a Barre class or RIPPED).  And just stay positive...Who knows, you may end up getting skinny along the way!;)


    Moira

    Squeeze in a 15 minute workout...

    Moira Riccio

    Carving out exercise into our routines isn't always easy.  Here are a few ideas for you to do starting tomorrow morning~

    The Fifteen Minute Fix:

    Stand up and slowly roll down to the floor....breathe 5 full and complete breathes.
    Walk out to a plank.  Hold for 5 breathes.
    Hinge to pike position or "Downdog" /  Repeat 15 times.
    Swing right leg to crescent lunge.  lunge 15x
    Switch to left leg and lunge 15x

    Squat 15x slowly, 15x pulses
    Plie squat 15x slowly, 15x pulses

    Lie down and do 15 crunches, then bicycle 15x left and right....REPEAT
    Slowly drop legs from table top to floor 15x, then straighten legs and lower to diagonal 15x...REPEAT
    Lie down and do hip lift 15x, 15x pulses.

    Hug your knees to chest and slow stretch~ you are ready to start the day!!




    Fitness: Helps Overcome Daily Distractions

    Moira Riccio

    So, alot of people ask me, "How do you do it, raising four kids?!"  Well, let me describe it to you this way ~ you know when you start driving and momentarily forget to strap your seatbelt and the alarm rings to remind you?  And, of course you already have the radio on, so it's ringing and you are trying to listen to the radio but all you can hear is the alarm?   Ring, radio, ring radio, ring, radio....


    That's how it is.

    And, when you shop at Market Basket and it's super crowded and you reach for butter or eggs and someone has already pushed their cart in front of you, studying the shelf for their particular type of yogurt...and you need to re-align your cart to steer around and continue to the deli.  Each aisle you seem to feel as though you are continually bumping into person after person and it takes forever to get the shopping done.  Maybe someone even pushes their cart into your heels?  In fact, you get so distracted that you drive home and you realize you forgot the salsa in aisle 4 and have a little bit of a headache.

    That's how it is.

    Ok, so it's really a combination of the two.:)  So, I must carry on ~ and stick with my routine, my to do list, the task at hand and enjoy those sweet moments of laughter and relaxation.  Recently I have been really chuckling with my youngest, of course, who has memorized football players numbers and teams and asks me 10/15x a day, "Mom, who does______ play for?"  Usually I do not know the answer, so he says, "Brett Favre!"  Then he tells me where he went to college and his hometown.  I know what you are thinking ~ is it OCD?   I prefer to think of it as him being smart, and just changing his focus from legos to football players.:)

    So, today and every day:  Build in a little laughter yourself around the annoying co-worker or person picking their nose in the car next to you on the highway.:)   Secondly:  Exercise!  It truly helps, exercise that is, to help remove yourself from all those daily distractions.   Take a moment, put down your iPhone and get yourself into the Studio or (in the case of snow days) at-home Pilates moves to stay on your game!


    Spring is right around the corner,
    Moira