Category Archives: Uncategorized

Exercise Safety is in Your Hands

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Nearly every day I hear about someone hurting themselves doing something while working out. Muscle tears. Fatigue. Ankle sprains. Pain in joints. Tight muscles. Or worse. Some of these injuries are common and minor, but some are downright dangerous and permanent. Regardless, most injuries are easily preventable with proper knowledge and care. You can be in control of your body and your safety with these tips.

1. When working out, wear appropriate clothing and shoes. Flip flop sandals are not proper footwear for lifting weights or running. Closed toe shoes with proper ankle support are great options instead. Working out in warm weather or environments requires breathable clothing. You want to work up a sweat, but you also want to allow your body to breathe and cool down. Do some research before taking classes or trying a new workout routine to ensure you dress appropriately.

2. Hydrate. Hydrate. Hydrate. It is important to hydrate before you work out, during the workout, and after you finish. Stay away from sugary drinks as they simply make you more thirsty. Consider water to be your best friend.

3. Visit your doctor regularly and before you begin a new workout routine. Tell your doctor about your overall health, what you do to work out, and any tweaks or pains you feel before, during, or after the work out.

4. If you are working with a class instructor or a personal trainer, inform them of any injuries before the class or session begins. The instructor/trainer wants to know if your body requires special attention; they can offer modifications and assistance specific to your body’s needs. If an injury occurs during the class or session, speak up and let the instructor/trainer know.

5. Modify the workout so it fits your needs. Up the reps, slow down the pace, or introduce a balance challenge. Make each workout fit your body best by modifying it so it works for you.

6. Don’t skip the warm up and cool down processes. These motions allow your body to prepare for what is about to come by warming up muscles, increasing blood flow, and getting some movement in the body. At cool down, these movements offer your body the opportunity to safely and slowly return to its regular state.

7. Know your body! Listen to what it is saying to you each day and every moment while working out. It will tell you if you can keep going, if you need to change the pace, or if you need a break. Push yourself to your edge, not to the edge of the person next to you.

Parents, Get Your Kids Up and Moving

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According to the calendar, spring is officially here and that means warmer weather, more hours of sunshine, and tons of opportunities to be outdoors. And this can mean a lot for kids. Unsettling statistics show that kids today have higher rates of obesity and lower rates of activity, which is a dangerous combination for poor health and unhappiness. Parents, there are many things you can do to put your family on the right track and you start right away.

1. Cook and eat together. Kids love to be in the kitchen, helping measure, pour, and stir. Invite your kids to be a part of the cooking process and use that time to talk about eating healthy. Then sit down together at the table (not with the TV on) to enjoy the meal the family cooked.

2. Play a family game. This game can be outdoors, like tag, or indoors, like the Game of Life. Either way, schedule some quality time with your family so you can laugh and smile together.

3. Tend the garden together. If you have a garden of vegetables, a garden of flowers, or simply a yard, take your children outdoors to grow their green thumbs. Teach your kids how to plant, water, and care for gardens and yards.

4. Participate in a family fun walk. Often hosted for a good cause, family fun walks invite families to come out and walk a short distance together to raise awareness of a particular cause or event. Your family gets to do something good while also moving.

5. See a cultural event in your neighborhood. This might be a trip to see a play, to the museum, or an outdoor faire or carnival. Whatever you choose, your family gets to enjoy it together, discuss it afterwards, and be exposed to culture.

The power is in your hands to bring your family together. Find out what sparks with them and begin planning! A healthy and happy family is the ultimate goal in mind.

Sore Muscles? Eat These Foods

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The body reacts in interesting ways sometimes. There are days when my body craves movement and exercises and then there are days when my body cries and aches after a workout. Muscle soreness is likely something we have all felt: the sensation that the muscles are simply tired and refuse to work.

Muscle soreness is caused by damage to the muscle tissue. This damage is not a bad thing; it often means that you worked out harder, pushed yourself further, and forced your body to change. When you do this, your muscles need time to recover and that is what causes muscle soreness.

When your muscles are sore, you need to let them rest and recover. Not doing so can cause permanent damage and nobody wants that. While letting your muscles recover, there are some foods that can aid the recovery.

- Blueberries – this sweet fruit is high in antioxidants, which is good for muscle recovery and overall health.

- Green tea – this tea is not only high in anti-oxidants, but also has flavonoids which reduce inflammation.

- Kale – this newly popular green is high in flavonoids, which make it great for both antioxidant and anti-inflammatory benefits.

- Extra virgin olive oil – contains polyphenols, which protect the heart and blood vessels from inflammation.

- Papaya – this tasty fruit has an enzyme called papain and vitamin C, both of which help reduce inlammation.

- Salmon – this heart health fish also contains Omega-3 fatty acids which assist in inflammation reduction.

The next time your muscles are speaking to you after a particularly challenging workout, be sure to give them the time and space to recover and feed them these healthy foods that help reduce inflammation.

To Diet or Not to Diet

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According to Merriam-Webster’s dictionary, the word “diet” is defined as follows: a: food and drink regularly provided or consumed; b: habitual nourishment; c: the kind and amount of food prescribed for a person or animal for a special reason; d: a regimen of eating and drinking sparingly so as to reduce one’s weight – aka “going on a diet”.

In my opinion, items a, b and c above are the most appropriate definition of the word, however, most use it only in the context of item d by saying, “I’m going on a diet” or “I’m on a diet”. The issue with that use is the presumption that they have to “diet” in order to eat healthy.  Whereas, if you think about the true meaning of the word, your diet consists of whatever you eat for nourishment, whether it’s good for you or not.   The key to understanding how to get and be healthy is realizing that it’s a lifestyle change and commitment for health and wellness which will provide life-lasting results.   A temporary fix will only get you temporary results.

So . . . . to “diet” or not, I say – YES! Absolutely I need you to diet.  In fact, I want you to have a diet where you are consuming foods every single day at least 3 times a day, otherwise, you will definitely leave this earth sooner than you think. I just recommend that you think twice about the food you consume within your diet and make healthier choices that will fuel your body instead of slowing it down :O)

Taking Back Your Diet

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With the holidays behind us, it is time to get back into our regular eating habits. We may have been a little more lax with our food than normal for the holidays, so now is the time to re-take control of your diet. Here are some steps back into your regular routine.

  1. Incorporate at least 3 Superfoods in every meal – To find out more about the Superfoods and how they benefit your body, please visit:  http://www.superfoodsrx.com/
  2. Water, water & water!! This is one you can always count on to  be healthier, happier and lighter!
  3. Cut the 2:30pm/3:00pm afternoon sugar/salt run by only eating 1/2 of your lunch at 12pm and then eating the other 1/2 in the afternoon when the cravings start to kick-in.
  4. Get to bed on time!  They don’t call it “beauty” sleep for nothing.
  5. Last but not least, make exercise a priority! Don’t allow outside factors to get in the way of your commitment to health!

The preparation starts NOW!  Keep your mind and body on track and never lose sight of your goals no matter what.  It’s ok to take a day off, enjoy yourself and all the tasty treats, so long as you have prepared yourself, your mind and your body to jump right back on the health train thereafter.

PIYOLET Breathing

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Breathing is essential for our bodies to live.  You can survive 3 weeks with no food, 3 days with no water, but only 3 minutes without breathing!  The PIYOLET breath is a breathing technique that, when applied properly can allow you to increase your level of focus and strengthen performance as you go through a vigourous workout.  PIYOLET breathing allows you to relax, increase oxygen and blood flow while releasing stress, anxiety, pain, and toxins from your body.  These simple techniques will allow you to experience the PIYOLET breath:
  • Relax the mind and body by focusing on the breath as it comes in and out of the nose.
  • As you inhale, feel the air filling up the inside of your body starting from the stomach and rising up through the chest and rib cage.
  • Slowly exhale, releasing the air out through the nose while pulling the belly button in towards the spine.

The PIYOLET breath can be done seated, standing, or lying down.  It allows you to focus inwardly and clear your mind of external factors which put stress on your body.  Practice the PIYOLET breath prior and after exercising, at night before going to bed, or anytime you just need a moment to refocus.

Start Your Fitness & Health Resolutions Now

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Happy New Year! 2013 is here and last week we made our resolutions for health and happiness. Are you ready to keep your resolutions? If you decided you want to be fit for summer, there is no better time to start than now. Here are a few tips that will get you beach ready.

Exercise:
1. Fit in at least 20 minutes of PIYOLET per day.  In particular, sessions 2 & 3 of the PIYOLET DVD focus on the core and legs to tone up the abs and thighs! These body parts you will want to flaunt this summer.
2. Workout with a buddy, friend, or co-worker to keep you in line with your fitness goals and get you on a regular workout schedule.
3. EASY CALORIE BUSTERS!  Incorporate physical activities into your life on a daily basis such as: taking the stairs instead of the elevator, take the grocery cart back to the store after shopping, park at the back of the lot, clean your house, wash your car, walk your dog, or play outside with your kids!

Food / Diet:
1. Water! Water! Water! Need I say more? – Reduce or remove your intake of empty calories (soda, alcohol, processed juices, etc.).
2. Cut or lower your intake of processed and refined foods.  White bread, rice, sugar, etc. need to be reduced and/or removed completely from your daily menu.  Stick to fresh vegetables, fruits, and lean meats.  The fresher, the better!  Eat it raw, steamed, baked or grilled.
3. Eat mini meals all day.  You should be feeding your body every 2-3 hours.  Six small meals of approximately 300 – 400 calories (depending on your weight, height, etc.) throughout the day will give your body adequate fuel and speed up your metabolism.  It’s called “grazing”!
4. Cut it in ½ – If you go out for lunch or dinner, cut your meal in half.  The portions served at a majority of restaurants are equivalent to 2 and sometimes 3 meals in one.  As soon as the plate hits the table ask for a to-go box and put it to the side to eat later in the day.
5. Stay away from the office kitchen! – If you know every week (like at my office) the office kitchen is going to have a big box of donuts and kolaches sitting on the counter, then stay out of the kitchen!  Keep healthy snacks at your desk to limit the temptation.

Kick off your health and fitness resolutions right!

Cellulite Be Gone!

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The simple fact is that cellulite consists of fat tissue.  We have all experienced the nightmare of trying on bathing suit after bathing suit attempting to find the one that hides or has the miraculous ability to camouflage the dimpled skin which lies around our abdomen, hips, buttocks, and thighs.  There are potions, creams, pills, and a huge myriad of goods on the market which allege they can magically remove the cellulite from your body.  In addition, there are now many procedures at spas and medical offices which provide a quick fix to the solution.  The bottom line is that no quick fix to reduce or remove cellulite will provide long lasting results.  You have to decide to take the necessary steps to make it happen!

To diminish the appearance of cellulite, you must do the following:

  1. Exercise – You have to build muscle in the places where cellulite is prevalent on your body.  The leg exercises incorporated into PIYOLET target those areas where cellulite can get out of control.  Consistent exercise is a proven and highly recommended approach to reduce cellulite by improving circulation, burning calories, and releasing toxins from the body.
  2. Healthy Eating – Poor diets which are high in fat and calories can increase the amount of cellulite.  Flooding the body with high calorie and high fat foods causes fat, fluids and toxins to get trapped and result in dimpled skin.  Focus on modifying your menu choices to include more vegetables, grains, and lean meats.  Always remember when it comes to food, less is more.  The less processing of the food, the more nutritional value is gained upon its consumption.
  3. Water – Water is essential to the body!  I can’t say it enough! DRINK MORE WATER!  There are so many benefits to consuming water over other empty calorie sodas, juices, energy drinks, etc.  Water assists in digestion, removing toxins, and cleansing the body internally.
  4. Massage – I am a firm believer in massage therapy, especially if you workout at least 4-5 times per week. The muscles and joints in your body need some relief!  In addition, it helps break up the fat tissue under the skin to gain that smooth, cellulite free appearance.

You can buy all the spanx, pills, potions, and procedures you like, but there is no comparison to the results that can be gained from taking care of your body the right way.  Exercise and healthy eating habits make for a better, healthier, and happier you!  Make the commitment for better health today and you are guaranteed to see and feel the results tomorrow!

Blast Away Belly Fat

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We all have different names we refer to when describing our midsection, such as: stomach, belly, tummy, or bulge.  Due to different individual circumstances many of us struggle with how to deal with abdominal weight gain.  In fact, the most common question I get from women is, “What can I do to get rid of the belly fat?”  Losing excess weight in a specific area of the body (such as the midsection) requires a combined exercise schedule and refined eating plan.

When I say combined exercise schedule, I mean doing core strengthening and stretching exercises (such as those provided in the PIYOLET DVD Session 2 & 3) which increase power and flexibility in the muscles from the lower back, sides (internal & external obliques), and all the way around to the front of your abdominals. Also I recommend adding cardio into the mix via walking, running, tread mill, elliptical, or spinning. 
A refined diet means that you are not making drastic changes to completely remove all “bad” foods, but you are taking small steps with each meal to change the way you eat and the way you think about food.  My standard rule is, less is more!   Vegetables, lean meats, grain breads and rice are generally healthy foods.  Most foods don’t turn “bad” until we cover it with sauce, batter, dip, butter, fry, process, and completely over cook items which can remove any and all nutrients they may have and add 100s of empty calories.  Drinking should consist of water, water, water, and water!  If you must have soda, juices, coffee, alcohol, energy drinks, etc., counteract the effects of it by drinking twice as much water for the remainder of the day.   
 
In sum, to blast away belly fat forever:
(i) incorporate exercises into your schedule at least 3 times per week (20 minute sessions) which will reshape and strengthen the stomach muscles
(ii) do some form of cardio exercise for at least 30 minutes, 2 times per week
(iii) eat smart
 
Stay consistent with your regimen until you reach your goal and once achieved, you can modify and re-arrange the schedule as necessary to suit your individual needs.

Be Aware, Be Active, Be Proactive, and Be Forgiving

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If you have struggled with your weight and/or a diet, please know that time is your friend.  Anyone can achieve their goals with a positive self-image, commitment to health, and self-forgiveness.

Be Aware – Look at yourself in the mirror and accept your beauty inner and outer as-is, where-is, with all faults.  Once you have taken that step, now is the part that involves physical activity and healthy choices/decisions.

Be Active – Incorporate physical activity into your schedule on a regular basis which includes cardio (such as dancing, walking, running, elliptical, treadmill, cycling, etc.), strength, stretching, and balance (such as PIYOLET, pilates, yoga, ballet).  Actively seek healthier foods and alternatives which are non-processed, and have limited amounts of bad fats, refined sugar, and high calories.

Be Proactive – Make decisions and take steps every moment of every day that assist you in achieving your health & fitness goals.  From the moment you wake up in the morning, you make choices to determine what you eat, where you go, and what you do, which can add years to your life or shorten your time on this earth.

Be Forgiving – Don’t beat yourself up for missing one workout or “cheating” during one meal.  Just keep moving forward and get right back on track with your commitment to health & wealth.