Nov, 16, 2016
We recently hosted a Fitness & Training Conference at the Multnomah Athletic Club in Portland OR and flew in an international presenter, Hayley Hollander, from Chicago, IL. She spoke on a variety of topics sharing cutting edge health and fitness info and I thought I’d share some of her tips on, managing menopause.
She pointed out that…..
…….managing the effects of menopause can be up to a 20 year process which is a big chunk of our lives so we definitely want to understand what’s going on in our bodies and do what we can to prevent, reverse or minimize any negative symptoms.
The highlights including the importance of Strength Conditioning and High-intensity Interval Training to offset the negative symptoms of Menopause. She also outlined the most important strength exercises for women to include in their strength training routine on a weekly basis which include:
- Overhead Press
- Bicep Curl
Each of these exercises provide specific benefits in terms of either loading the spine or the hips, strengthening the lower body and our ability to move in a manner that promotes our ability to function in life, strengthening the postural muscles and improving our posture and alignment, strengthening the core, conditioning our upper body, and improving our ability to move through space.
Oct, 31, 2016
We recently had Michael Baer from ReBound speak to our clients about the importance of the health of your feet. Your feet are the foundation to all of your movements. We stand and walk on them all day long, we run on them, jump on them, they propel us forward, and they absorb impact. During impact movements, the muscles of your feet and lower limb absorb the forces of up to three times your body weight. So let’s say you weigh 150 pounds, that’s 450 pounds of force with each stride! So it’s clear that the foot is important but very few people actually work on strengthening their feet and even though it’s one of the most important areas to train, it’s the most neglected! Here’s some tips to conditioning your feet and many you can do anywhere…meaning no extra time to do them!
Exercises for your FEET:
Since most of us wear shoes all day long and many women wear shoes that keep their feet in a very tight, constricted position all day long, our feet become very rigid. But our feet are designed with multiple joints and have the ability to articulate like our hands – just look at someone who has lost the use of their hands and they quickly adapt the ability to use their feet to write, eat, and perform various other daily tasks usually done by the hands. So the message is, we need to make an effort to increase the movement and functionality of our feet.
Oct, 25, 2016
I was shopping at Target this weekend and my son was begging me to buy Halloween candy. One thing I’ve learned over the years, in this case, is that procrastination is the best approach to curbing the temptation to sneak a few pieces, wind up eating all the candy and being forced to re-purchase. Instead purchase your Halloween candy on Halloween day to avoid an excess consumption of calories days and weeks before the actual holiday. If you do feel the need to get organized and buy your Halloween candy early, put it in the garage on the highest shelf or in the attic that you would need to use a ladder to get at. Or store it at your neighbor’s house. Another idea is to purchase candy that you don’t personally like so you’ll be less likely to eat it!
Holiday weight gain seems to launch during Halloween with Thanksgiving and Christmas following shortly after so I thought I’d share a few other tips to manage Halloween and assure you maintain your fitness routine and healthy physique throughout the entire holiday season. Here’s some tips to stay lean and fit starting with Halloween:
Eat Before You Trick or Treat:
If you have dinner before you head out to trick or treat, you’ll be full and less likely to munch while you go.
Oct, 17, 2016
One thing we’ve heard from many clients is how busy they are. There just doesn’t seem to be enough time in a day to get everything done! Fortunately, that’s exactly what we specialize in – helping really busy people commit to their health and fitness so they can look and feel their best. So here are some quick and easy tips to help maximize your time while maximizing your health and fitness:
Move Your Body:
Focus on increasing your overall activity more throughout the day. If we all just took the stairs more than the elevator, parked further from our destination and walked to do errands, we wouldn’t have to spend hours in the gym!
We can’t tell you how many times we see gym-goers zoning out while watching TV or reading a magazine. If you want to maximize your workouts, put away the books, magazines and distractions while working out so you can focus on what you’re doing and get in and out of the gym more quickly.
Posted in stress, time
Oct, 10, 2016
It’s pretty obvious that exercising regularly will improve your physical health including your cardiovascular health, muscular strength and endurance, body composition, bone density, blood pressure, lipid levels and more. But many don’t realize how much exercise improves your mental well-being and the actual functionality of your brain!
Recent studies have demonstrated that regular exercise may lower the risk of Alzheimers and Dementia and improve your memory and decision making skills.
The theory is that exercise increases general blood flow and may directly benefit brain cells due to this increased flow of oxygen and blood to the brain. Some literature has suggested that exercise that incorporates a large degree of mental stimulation including dance with choreography and sport with strategy may offer an increase benefit to brain health.
Oct, 3, 2016
We just came off the Olympics in Rio. Think about our 100m athletes. How long do you think they warm-up before a race that lasts only 10 seconds? Can you believe about an hour! Even our marathon athletes will warm-up for 2-3 miles before their race! You would think with 26.2 miles, there would be more than enough time to ease into their race pace but nope, they understand they need to spend a couple miles getting their system prepped to race.
The body does not respond very well going from inactivity to intense activity. The cardio-vascular, respiratory, musculo-skeletal, and neurological and metabolic energy pathways need to be gradually stimulated in order to perform at an optimal level. You need to lubricate your joints, warm your muscles and connective tissue and slowly wake up your breathing and cardio systems.
Muscles that are warm have a much better ability to extract and utilize oxygen to produce energy. As muscles warm up, the enzyme activity level is increased. This means that fats and sugars are broken down more rapidly, and more energy will be produced. This will of course, enhance your performance.
Sep, 26, 2016
As we get older, we tend to lose muscle – approximately 7 pounds of lean tissue per decade with this loss accelerating after the age of 40.
As a result, our strength and endurance is reduced, our metabolism drops resulting in weight gain, our bone density is lowered, our posture and alignment deteriorates, our balance falters, and we experience an increase in general aches and pains. So it is ABSOLUTELY CRITICAL that we do whatever we can to maintain our muscle tissue by participating in muscle conditioning exercise at least 2 to 3 days per week.
Sep, 19, 2016
September and October often tend to be the best months to explore the outdoors here in the Northwest. It tends to not be too hot, or too cold, the rainy season hasn’t set in yet and the colors as the leaves change are absolutely spectacular!
Plus, the fall season often inspires people to ‘turn over a new leaf’ so to speak! Kids are back in school, summer holidays are over and we may be feeling the effect of too many BBQs and are ready to make our health and fitness a priority!
Sep, 12, 2016
“I really love Yoga but it kills my wrists. Whenever my instructor brings us into Plank, Downward Dog, Upward Dog or Cobra while everyone else is finding their inner Zen, I am about ready to scream! What am I doing wrong?” G.D. Vancouver WA
Surprisingly, you’re not alone!
Yoga, a program that is supposed to be gentler on the body and bring peace, calm and relaxation, for many people does the exact opposite.
Your ability to perform the below exercises without pain and discomfort, depends on a number of factors and with some yoga modifications you could practice yoga discomfort and pain free.
Sep, 5, 2016
This is our last Summer QuickFix 10 minute workout option. But good news – these workouts work in the fall and all year-long too! Whenever you are really busy and can’t get to the gym or just don’t have a ton of time, pull out one of the seven 10 minute workout options and if you work it hard, it can be highly effective!
Week 1 QuickFix Workout
Week 2 QuickFix Workout
Week 3 QuickFix Workout
Week 4 QuickFix Workout
Week 5 QuickFix Workout
Week 6 QuickFix Workout
Complete each of the following 3 exercises for one minute each with a 30 second rest at the end of each of the 3 exercises. Then do it again 2 more times for a total of 10 minutes. Remember to take a few minutes to warm-up and cool-down and feel free to take breaks if you can’t make it one minute without stopping. Never sacrifice quality for quantity! These 10 minute workouts will provide you with a number of full body workouts that can provide fabulous results when done consistently.