Today I had a great workout with 5 really fun guys. Yes, I was the only female today. We all work hard, play hard and love what we do. The best part of the workout for me was that we finished really strong. We were all tired, but wanted to keep going and work harder each set. This is a concept that anyone can benefit from in any aspect of life. No matter what's going on in your life, no matter how tired you are, just remember to finish strong.
Thoughts are just that
Two and a half years ago I decided to hire a life coach. After many years of Business coaches, Dale Carnegie courses and Mastermind groups, I felt that this might be the best option for me. I have been told for many years that I don't know how good I am. If I just believed how good I was, things would be so much easier. I am soon going to be 50 years old! Hiring a life coach has been the best thing I have done. It has definitely allowed me to explore my strengths, areas of opportunity and get rid of baggage.
That brings me to thoughts. Thoughts are just that, thoughts. Nothing more. There are beliefs and there are thoughts. What I have learned over the years is that BELIEF is more powerful than anything. Whether it is a self limiting belief or a true belief it is powerful. The worst enemy is often within us. If we believe we cannot achieve it, well most likely thats what is going to happen, however If we would believe that we can do it, the chances of achieving it are much greater. It's like the law of attraction! The world has so many options out there for all of us. Don't ever believe that you cannot achieve something. If you want it bad enough, it will happen!
Stretching For Runners
One of the most important and forgotten aspects of being a successful, healthy runner is stretching/flexibility training. Studies have shown that a proper warm-up prior to a run followed by specific stretches for running will help reduce injury and increase flexibility. A few of the most important areas to stretch are:
The Illias psoas (hip flexor)
Hamstrings (back of thigh)
Quadriceps (front of thigh)
Gastrocnemius/soleus (calves)
Lower back & Abs
Gluteus maximus/minimus/medius
That Thing You've Been Avoiding
I'm sure we all have "THAT THING" -- something we think we cannot do but should do. My advice for this week: do that ONE THING. Whether it's paying a bill, starting a new business or career path, or completing a 5K or Ironman triathalon. Whatever it is. I believe you can achieve that which you think you cannot, and you will be better off for doing so. It's kind of like crossing something off the top of your to-do list of short term or long term goals. I'm calling it "THAT THING." What is yours?
This week, I had the opportunity to take a pilates lesson from an instructor who travels the world educating, inspiring and sharing his expertise with students and instructors of the pilates method. As an instructor of pilates for over 10 years, and as a former gymnast and dancer, you wouldn't think pilatesexercises would be particularly challenging for me. However, what you don't know about me is that I suffered neck trauma 15 years ago. As a result, the arthritis in my neck and spine prevents me from accomplishing exercises I once could do and loved to do. Through pilates I have slowly returned to my athletic, flexible body and am feeling so much better than I did 10 years ago. During my lesson, I finally believed I could do it. I LET GO and just went for it. "THAT THING" for me was a BACKBEND! I hope you know what "THAT THING" is for you.
Take Care,
Debi Vincent
Why Get Fit
Do you know that skinny person who has never exercised in their life and they don't think they need to and you wish that was you? Do you know that overweight person that has no health problems and truly believes that losing weight wouldn't really benefit them. As a Personal Trainer, I have seen all kinds of clients and have trained people that fit in to this category. What I have found is that deep down they know that they should get fit and they are either not ready to go there or as a friend once said to me "the pain of not doing it has to be greater than the pain of actually doing it. Whatever that is??? This is definitely how most people feel when they start to exercise. So why should you get fit? Maybe you're in pain or don't feel well. Joints ache, your body is moving slower or you don't feel good about yourself. Movement heals!!! Choose the right type of exercise for you and you'll feel great and be fit!
Sleep
How many hours a sleep do we need? Most research shows us that we need 6-8 hours to stay on a schedule and to be healthy and productive. It definitely varies with each individual. I was recently speaking to someone who told me that sleep is so important to them, that they feel it effects them and everyone around them if they don't get enough sleep. That is so true! My thought and experience with this is that we become aware of our own internal clock and we listen to it. Yes, we need to get the laundry done, the bills paid and the lunches made, however we also need to be healthy and energetic so we can get through the day. Most people that I know who do not get enough sleep are sick more often, grumpy and overall just not healthy. Did I also mention that lack of sleep promotes poor eating habits and it tends to make people drink more sugar and caffeine? That's not a good combination. So remember that it's important to get the sleep that YOU need and try to stick to a schedule. You'll be glad you did and so will those around you.
Staples of Healthy Eating
Ever wonder what sort of food you should keep on hand to have the right selection there when you need it? Well, we've complied a list of our favorite things to have in the fridge so you can wip up a great, HEALTHY meal any time!
grilled chicken, lean pork (tenderlion), ground turkey or chicken, ligh tuna, fish like - talapia, wild salmon, halibut, rock fish, scallops
spinach, brocolli, hearts of romaine, snow peas, edemame, (very your greens from light to dark in color), sweet potato, peppers, tomatoes
bananas, strawberries, raspberries, mango, blueberries, lemon, lime
quinoa, wild rice, eggs, oatmeal, greek yogart, olive oil, almond milk
Now put all these things on your shopping list each week or so and you will be making positive changes in your diet!
Foam Rolling at Active Body and Health
You may have seen people in the gym, on tv, or in their living room….rolling around on some white, blue or black foam cylinder. This cylinder is called a foam roller and is a very effective tool used in many of todays’ workouts. At Active we use the foam rollers with athletes and clients of all ages and fitness levels. Many of our clients have purchased one and do their exercises and stretches at home. We also recommend that clients foam roller before their workouts.
WHY do we recommend foam rolling? The use of foam rollers is based on the concept of acupressure in which pressure is placed on specific surfaces of the body. The use of foam rollers has progressed from an acupressure approach to self-massage. Who doesn’t want that?
The roller can be used at the beginning of a workout or prior to exercise. It should be used to apply pressure to sensitive areas in muscles-sometimes called trigger points, knots, or areas of increased muscle density. The idea is to allow people to apply pressure to injury-prone areas themselves. The roller is usually used to apply sweeping strokes to the long muscle groups like the calves, adductors, and quadriceps, and small directed force to areas like the TFL, thoracic musculature, hip rotators, and gluteus medius.
The feel of the roller and intensity of the self-massage should be properly geared to the age, comfort, and fitness level of the person using the roller. There is no universal agreement on when to roll, how often to roll, or how long to roll, but generally, techniques are used both before and after a workout. Benefits of foam rolling prior to a workout are: it can decrease muscle density and promote a better warm-up, prepares and aligns the body for the upcoming workout. Rolling after a workout may help muscles recover from strenuous exercise. Another benefit of the foam roller is that it can be done on a daily basis.
How long to use the roller is also determined on a case-by-case basis. At Active we tend to allow 5-10 min. prior to and after a workout. Foam rolling is hard work that can even border on being painful. Good massage work, and correspondingly good self-massage work, may be uncomfortable, much like stretching. Therefore, it is important that you learn to distinguish between a moderate level of discomfort related to working a trigger point or tight muscle and a discomfort that can lead to injury.
General Rule of Thumb: When you are done rolling, you should feel better, not worse. And the rollers should never cause bruising
Watermelon by Sue Singleton, Healthy Living Consultant
Summer and watermelon are inseparable. Thankfully, watermelon is not only
delicious, it is extremely healthy as well. Watermelon does a lot more than
quench your thirst on a hot summer’s day.
Watermelon nutrition facts reveal this fruit as a jack of all trades; providing
healthy amounts of virtually all essential vitamins and minerals.
One of the main health benefits of watermelon is its status as a powerful
antioxidant, found in vitamins A and C, which helps to neutralize free radicals
that can lead to inflammation, general sickness and chronic illnesses-oftentimes
causing strokes and heart disease.
Some other great benefits of this easy to love fruit:
*Watermelon has a higher concentration of lycopene than any other fresh fruit or
vegetable-providing cancer fighting benefits.
*Watermelon is a fruit that is rich in Electrolytes, Sodium and Potassium that we
lose through our perspiration.
*Watermelon is rich in the B vitamins necessary for energy production. This
makes it an excellent alternative to high calorie, caffeine and sugar drenched
energy drinks that caused dehydration.
*With a water concentration topping 90%, it aids your metabolism. With its
healthy amount of fiber and protein, your body will work hard to simply process
the watermelon.
*Watermelon acts as a cooling agent to your body and helps to remove ammonia
from the body. It is effective in reducing your body temperature and blood
pressure.
*The antioxidants found in watermelon help in reducing the severity of asthma.
*Watermelon protects against macular degeneration and glaucoma.
Wether you choose watermelons for their health benefits or simply for their good
flavor, they can be an excellent snack or summer dish.
Watermelon Mint Pop
- • 1 Cup packed fresh mint leaves
- •4.5 T minced ginger, divided
- • 3 Tbs agave nectar
- •1/2 t dried chili flakes
- • ½ Cup filtered water
- • 4 Cups cubed watermelon
- • Seltzer or Soda Water
- • Pinch sea salt
Make mint syrup. Place mint, 2 Tbs. minced ginger, agave, chili flakes, salt and
filtered water in a medium sized saucepan. Cover and bring to a gentle boil over
medium high heat, then reduce heat to low and simmer for 3-5 minutes. Remove
from heat while mint is still a vibrant green. Let sit for 10 minutes. Pour through
a strainer and discard solids.
Place remaining ginger and watermelon in a blender and puree until well
blended. Pour the mixture through a strainer(preferably lined with a double
layer of cheesecloth) and let stand for 15 minutes and let stand until all the liquid
has dripped through. Do not press the puree. It will make it cloudy.
Mix the mint syrup and watermelon-ginger juice in a sealed glass jar and chill in
the fridge. Mixture will stay fresh for up to 3 days.
To serve. Pour ½ Cup mixture into a tall glass, top with 6-8 ounces chilled
seltzer or soda water and stir.
Certification and Experience
So I've been a fitness professional since I was 18. I received my first certification in group exercise when I was 18 through a company called Exersafety. I learned more than the average aerobic instructor as my trainer was a Physical therapist, dancer and group ex instructor. This experience lead me to actually get a degree in the field. With this experience it has become extremely important to me that I stay current with the industry and bring my clients only the safest and most effective workouts and programs. As I observe the industry change, I am sad to say that not everyone feels the way I do. These so called fitness programs and facilities pop open just because someone thinks they can make money. The training they receive is slim to none and they are not Fitness professionals. This a travesty. People are constantly looking for the quick fix and the cheaper option. This is a time when I stick by the saying "you get what you pay for". Would you pick the cheapest doctor if your child had cancer? Do you go to the cheapest masseaur? I truly believe that seeking out a high caliber and educated trainer will get you the results you're looking for. Don't go for the cheapest option. When you're looking for a fitness program, please consider knowing the background and education of the staff.