Category Archives: Fitness

Can You Sustain Your New Year’s Resolution?

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by Brenda Booth, Chief Inspiration Officer, Holistic Health & Fitness Coach, Body One Wellness

Did you make a New Year’s Resolution to lose weight or get fit and healthy in 2013? Unfortunately, for the majority of us, there’s more to getting in shape and losing weight than just hitting the gym.

Many factors attribute to success in losing weight, getting fit and sustaining wellness. Some crucial factors include your readiness to make behavioral changes and setting an importance on self-care by looking at areas such as: nutrition, sleep, stress levels, as well as your confidence in your ability to make change. The New Year can feel like a fresh start and be a great time to reflect and make a commitment to change. At Body One Wellness, we provide a service that combines a gentle blend of personal training and health coaching to provide the education, tools and motivation people need to reach and sustain lifestyle goals for the long-term.

Below are 10 tips to help you uncover your own unique strategies to make a change for good this year:

1)  Start where you are. 5-10 minutes of physical activity a day may be all you need to start. Do things you enjoy or may get excited about trying. Making small steps makes creating habits easier so you are not OVERwhelmed and DEmotivated.

2)  Decide to change. A predictor of success is to make a commitment by saying it out loud, mentioning it to others, or writing it down.

3)  Get clear on why this change is Important to YOU! Place your focus here rather than on what you can’t or don’t want to do. This is integral in your journey to change. Keep your focus on this when you feel you can’t keep going.

4)  Create S.M.A.R.T. short and long-term goals. These are: Specific, Measurable, Achievable, Results-oriented and connected to an amount of Time. Also, decide how you will reward your success. Rewards will help you remain motivated, particularly if you are seeking a lifestyle change, which can take up to 21 months – where creating habits takes about 21 days.

5)  Change negative self-talk. What would your best friend say to encourage you? Say it to yourself. Your personal thoughts and actions are within your control. Having a positive attitude and being grateful affects whether you have a good or bad day and how you perceive the world around you. When you act positively, you will see positive results.

6)  Journal. We call ours a “Wellness Journal”  because clients use it to track their overall health and wellness. This journal records events that happen and may help pinpoint behaviors, stressors or other health issues. Writing things down helps people visualize their own patterns and, for many, can be extremely eye-opening.

7)  Reduce stress by finding something that feels good for you. These can be as simple as relaxed breathing techniques, meditation, yoga, Tai Chi, massage or simply a stroll through the park. The key is to find what works for you to settle YOUR mind.

8)  Sleep 7-9 hours a night. Sleep is the time when your body recovers from its daily activity preparing you for an energized and productive day.

9)  Do your workout/physical activity where you feel comfortable. Is it at home, outdoors or a gym? Although I’m a fitness trainer, sometimes I like to go to the gym when I know no one else is there. I’m human – I get self-conscious too!

10) Find a friend and hire a trainer together. Even a few sessions can teach you what you need to do at the gym or at home. Familiarity and receiving personalized education on how to exercise correctly can be liberating and a huge confidence builder.

I hope you find these tips helpful as you move forward on your 2013 fitness goals. I wish you all the wonders great health and happiness can bring you in the New Year!

-Brenda

Body One Wellness is offering a highly limited deal for to help you achieve your 2013 New Year’s fitness goals. CLICK HERE to learn more and get 53% off a 2 Session Comprehensive In Home Fitness Package.

 

Brenda Booth, Owner, Chief Inspiration Officer, Holistic Health & Fitness Coach, NASM- CPT of Body One Wellness, LLC, is a former advertising executive turned fitness and wellness entrepreneur. She has been in the fitness industry since high school where she started her career teaching group fitness classes at a Women’s Workout World. Brenda is certified by the National Academy of Sports Medicine, where her areas of expertise center around weight and lifestyle management; with a total health perspective. She is also an Intrinsic Coach ® and soon to be certified Wellness Coach as her training starts January 2013 from WellCoaches.

Brenda spends her free time weight training, hitting a spinning or cardio class, volunteering and fostering/training Siberian Huskies for M.U.S.H.R. (Minnesota Unwanted Siberian Husky Rescue) and looking for four leaf clovers (yes they are out there). She has been featured Fitness Celebrity at the Minneapolis Home & Garden Show, Fox 9 TV Trainer, ShopNBC Fitness Guest Host and highlighted in Oxygen Magazine’s “Future of Fitness”. Connect with Brenda on Facebook and Twitter. Also follow her blog at getfitminneapolis.wordpress.com.

Finding What Works For YOU: Alternative Approaches to Fitness

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by Samantha Kelley, Health Coach and Restore Intern Extraordinaire

So perhaps you’re like me. I DREAD going to the gym. Let’s just say I am extremely intimidated by all those exceptionally fit and highly motivated gym members…not to mention the latest “state-of-the-art” equipment which I have NO idea how to use.

Yes, it can be a bit daunting for someone who hasn’t regularly exercised since high school.

Well, one day I had an epiphany: intense gym workouts just don’t suit me, through and through. It took me years to accept this and not fight against my nature, but eventually I began to look into different forms of exercise in order to find options that resonated with me.

Qigong. “If you want to be healthy and live to 100, do qigong,” says Dr. Mehmet Oz. Qigong is a self-healing technique similar to tai chi which incorporates gentle movements, meditation, visualization, breathing exercises, and even massage. Regular practice increases stamina, flexibility, vitality, and strength. Other benefits noted by qigong partakers include:

  • Increased energy and mental clarity
  • Reduced anxiety
  • Higher levels of concentration
  • More positive mood states
  • Self-empowerment
  • Found to be extremely effective in treating those suffering from depression/bipolar disorder

Yoga. It probably can be argued that this is no longer considered “alternative,” given its prevalence in the community today. Nonetheless, the term “yoga” translates to mean “union” in ancient Sanskrit. This refers to the integration and balance of mind, body, and spirit. Yoga can:

  • Increase flexibility
  • Improve muscle tone
  • Decrease anxiety
  • Help to maintain a sense of emotional balance

Pilates. A great exercise option to relieve chronic pain of the spine and lower back. Joseph Pilates developed and brought this form of body conditioning to New York in the 1920’s. Many of his followers were originally dancers and athletes who used pilates for prevention and rehabilitation of injuries. Pilates is used to:

  • Strengthen muscles, particularly core postural muscles which support the spine
  • Increase flexibility
  • Improve balance
  • Teach awareness of breath

In-home fitness and personal training. Bring the gym to you…how sweet is that?  With this convenient option, a fitness trainer designs an individualized workout program for you while providing continued support and guidance–all in the comfort of your own home. An excellent option for when it’s cold and snowy outside (and you don’t want to leave your house), but still want to remain active. Given the highly personalized nature of the training, many benefits can be had depending on your goals and preferences.

Other movement options to look into:

  • Drumming circles
  • Home fitness DVDs (ex. BeachBody’s P90X program)
  • Tai chi
  • Bellydance
  • Zumba
  • Hula hoop fitness

This is but a sampling of exercise alternatives to explore if you are looking for something new and different. Check out the numerous local fitness and dance classes offered through community education programs. And for the more adventurous there are even pole dance or burlesque classes offered around town!

Keep in mind that physical activity is an excellent way to manage stress, maintain physical well being, and achieve optimal health. Yet, getting in shape should be fun and energizing.  My final piece of advice: find what works for you! (Hey, I still think nothing beats a brisk walk around the lake.) Remember to stay hydrated and always keep your water bottle on hand when exercising.

And remember: a few minutes of exercise is way better than none! To get you going, try repeating the below mantra before working out.

Workout Mantra:

“With each and every practice, I improve myself. When I improve myself, I aid in the improvement of all humanity.”  -Source unknown

Go ahead and make some of your own motivational mantras or affirmations for exercising and otherwise.  Write on post-it notes and place in areas of your home that you frequent the most (on computers, bathroom mirrors, refrigerator, etc.).

Get started and find what works for you in the New Year. Check out some of the Twin Cities best in personal movement and fitness: Alexander Technique, Qigong, Tai Chi, Pilates, Personal Training, Fitness, Muscle Activation Techniques, and Yoga.

Samantha Kelley is Restore’s newest intern and guest blogger. She is a MA candidate ’12 enrolled in the Holistic Health Studies program at St. Catherine University and is studying to be a Holistic Health Coach through the Institute for Integrative Nutrition. Samantha is passionate about educating and empowering others to take charge of their own health. 

 What helps her Restore? Salt baths, essential oils, meditation, music, and nature. You can find Samantha at www.sunkissedhealth.com, Facebook and Twitter.

 

References:

Seaward, B. L.  (2012).  Managing stress: Principles and strategies for health and wellness. (7rd ed.). Boston:  Jones and Bartlett.

Teaching Yoga in Public Schools

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by Debbie Cohen, owner, Core Yoga

The other day, Malika, a young woman at Brighton High School in Boston, told me that when she has yoga class first thing in the morning, she always has a great day afterwards.

Other Boston public school students have shared:

“Yoga calms my mind and helps me control my behavior during the rest of the day… If I can breathe on the mat, then I can breathe during homework to help me through the process.”

“I’ve noticed when I take yoga classes, I have gotten better sleep because many things come off my mind when I practice the ‘slow deep full breaths’ in my belly.”

“I had respect for the relaxation before, but now I appreciate it more. It slows down my mind to the pace where I block out everything else.”

 

It can be rewarding to teach yoga in schools. That said, teaching yoga in schools requires different preparation than teaching yoga to willing adults who have signed up for relaxation and are happy to be led towards that experience.

My experience shows that students are not receptive to serious, heavy-handed instruction in how to relax. First, they do not find this approach relaxing. Second, they already know how to relax. They relax by reading, shopping, playing sports, listening to music etc. No matter how beneficial or sacred I might find the practice, the students respond well when yoga is fun, lighthearted and approached in the spirit of inquiry.

I have found that flowing in and out of the poses in rhythm to the music maintains attention effectively. The less I speak and the more I let the music and movement speak, the happier we all are. This way it is much easier to manage the class. It is fun rather than dogmatic.  During the closing relaxation, I often turn on an inspirational song, either with lyrics the students can appreciate or a yoga chant. I allow that listening to facilitate relaxation and breathing lower down in the belly.

Another technique I have found helpful is breaking down poses through preparatory movements which themselves teach the way into the full poses. This approach enables the students to discover how to embody them skillfully without my saying too much. They feel it from experiencing the movements and, again, it is fun.

It is true that I hold yoga with a certain reverence. I get up early to practice. I also respect my students’ revered practices- spending early morning hours doing their hair and make-up or practicing basketball with intensity and commitment. Rather than feeling I have influenced these students, I feel I myself have been profoundly influenced. My willingness to do whatever it takes to make teaching yoga in schools work has been fascinating to observe in myself- sweeping floors and cleaning out closets, buying food several times a week, soliciting donations, incorporating music into my teaching style. The experience has led me to shift my focus from teaching yoga to getting to know the students by sharing yoga with them… and this has made all the difference.

Deborah Cohen holds a bachelor’s degree in literature and a master’s in education from Harvard University. She also has a master’s in Applied Positive Psychology from the University of Pennsylvania. Deborah teaches Positive Psychology with Tal Ben-Shahar, previously at Harvard University and now at Kripalu Yoga Center in Massachusetts. Through the Boston Public Schools Fitness and Wellness Department, she has trained teachers to incorporate yoga into their classrooms and she is contracted to collaborate on a research project with Harvard University/Children’s Hospital researcher Katie McLaughlin, PhD in the summer of 2012. Deborah is also the author of Journey to Inner Space: A Children’s Yoga Book which you can find on Amazon.

Belly Dancing: A Fun Way to Move Qi and Get Fit

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by Shari Jeziorski, L.Ac., Dipl. O.M.

Two years ago, I started a new class blending belly dance and wellness. I wanted to provide women in the community an opportunity to explore Middle Eastern dance and learn about its many health benefits. Through physical movement and mental-emotional creativity, the belly dance offers a fun way to exercise one’s whole self.

“Belly dance” is a Western-coined name for traditional Middle Eastern dance. Raqs sharqi (Arabic: رقص شرقي‎; literally “Oriental dance”) is the style most familiar to Westerners –  performed in restaurants and cabarets around the world.

 

Women of all ages, shapes and sizes are welcomed into a belly dance class. There is a genuine sense of community and support. Enthusiasm bubbles as we dance to Arabic music and anticipation grows to learn the next dance move. Each participant is encouraged to free her own creativity in a safe, nurturing but challenging atmosphere.

 

One of my students, Claudia says, “Belly dancing is much more fun than I expected. I didn’t know how much I would respond to the music, because I never listened to that kind before. I also love how easy it is on the joints. Even with recovering from back and neck issues, I am able to confidently do the moves. I ALWAYS feel great after class – my body has moved, my spirit is lifted and I’ve laughed! It’s great to escape for an hour and totally concentrate on dancing.”

Belly dancing is fun, but the best part is that it’s also very good for our bodies! For example, when isolating the arms in a particular way called “snake arms” we use the entire extremity actively through space in a sinuous flow. By engaging in this we are toning the arm muscles, strengthening the arms, upper back and shoulders, promoting joint health in the shoulder, elbow and wrists, and increasing flexibility and agility. There is a saying in traditional Chinese medicine, “Where qi (vital energy) goes, blood flows.”  As we maintain our dance posture and breathe deeply we allow the body and mind to relax. Adding isolations and dance movements further provides circulation of blood and fluids which can help boost immunity to defend against colds and flu and can help to balance hormones and the endocrine system. Belly dancing is soft on the joints and at the same time highly energetic. As we layer movements, by moving across the floor and becoming more aerobic, the dance conditions the heart, entire circulatory and respiratory system. Your immune system is stimulated and stamina is increased. Belly dancing also tones the nervous system – reducing stress and increasing oxygen flow throughout the body.

Belly dancing has emerged as one of the hottest exercise trends according to the American Council on Exercise. It works muscles that most people don’t use with regular workouts and gives one a sense of well-being and empowerment.

Belly Dance for Wellness class is offered through Pure Wellness Clinic and held Saturdays from 10:30-11:30 a.m. at Cinema Ballroom in St. Paul. Walk-ins are welcome. Try it out! Through June 6 take advantage of Restore’s Weekly Deal and get 4 classes for only $30!

Shari Jeziorski, L.Ac., Dipl. O.M. is the owner of Pure Wellness Clinic. She is a licensed acupuncturist and has taught and performed Belly Dance for over a decade. For more information about Shari, Belly Dance for Wellness class, or the clinic visit www.pure-wellness.org or call 612-382-0403

Want to Get Fit? Keep it Simple and Make it Work for YOU

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by Galen Wood, CEO, Move Fitness

Diet plans, fitness routines and exercise fads are everywhere. One article sings the praises of eating like a caveman and lifting heavy weights slowly while a TV celebrity talks about their amazing results eating only plants and running marathons. With this kind of information overload, how do you know what works best to achieve your fitness goals?

 

Sustainable and healthy weight loss can only be achieved through consistency, variety and progression. It’s not only about cutting calories and it’s certainly not necessary to spend two hours a day at the gym and live a life devoid of pleasure. Want to maintain your weight?

 

Consistently stick to your chosen exercise routine for as long as you want to keep the weight off. Want to achieve new results? Add variety to your nutrition and exercise routine and ramp up to more difficult workouts (and eat even better) to continuously reach new fitness and weight loss heights.

There is no perfect way for everyone to exercise, there’s only what is best for you, your body and your lifestyle. Working with a personal trainer or health coach can help you achieve your health goals with the least amount of effort possible. Because, let’s face it, sometimes exercise can suck and it’s great to achieve your desired results with less effort. Your body can only adapt to a few changes at a time and a trainer or coach makes sure you have opportunities to progress steadily and consistently set out and reach new health and fitness goals.

Tips to Help You Reach Your Fitness Goals:

  • Get a full body postural assessment to discover your areas of tightness and flexibility, strength and weakness, etc. Base your workouts on this assessment.
  • Begin any nutritional or dietary change with a food journal. Write down everything you eat and drink, the time of day and your feelings/mood while you’re eating/drinking.
  • Make sure your nutrition program and workout routine fit into your personality type. If you’re a “people person,” working out solo may not provide the interaction and support you need to be motivated and continue.
  • Reward yourself for meeting goals, but make sure it’s a healthy reward. Did you manage to eat five servings of fruit and vegetables today? Awesome, now you can buy that book you’ve been dying to read.

The best way to achieve your fitness goals is to work within the parameters of your personality and your body. Make sure that whatever you do works for you, don’t try to fit yourself into someone else’s routine.

Galen Wood is CEO of Move Fitness and regularly appears on Fox 9 to share his fitness tips. He and the Move Fitness trainers help you achieve your fitness goals in the comfort of your own home. Check out Galen’s Weekly Deal – a personalized in-home training session exclusively designed for the Restore community!

How to Get Healthy? Listen to Your Body

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by Mary Langfield, diet and lifestyle consultant, C.H.H.C., RYT

I’ve been borderline obsessed with being healthy my entire life. My father had severe diabetes, my mother was overweight and too self-conscious to ever put on a swimsuit. I have three beautiful older sisters and I’m much younger. While I looked up to them, they were primping, curling, tanning and never satisfied with the outcome.

I wasn’t a sickly child, but for some reason my health always felt a bit off. I had cold-like symptoms that never seemed to go away, I lacked focus in school. Everything felt a bit fuzzy and hazy. I had mild depression that would hit me and I couldn’t explain it to anyone.

Yet I was determined to be healthy and beautiful.

 

As I grew up, I paid attention to the ads on TV. “Fat is bad, so margarine is good,” they said. “Sugar is high in calories so use a pink or blue packet to sweeten your drink.” “Never eat fat, only carbs.” Whenever a magazine had a “healthy” suggestion, I tried it. Low-fat, no-fat, high-fat, sugar-free, calorie counting, South Beach, vegan, The Blood Type Diet…it was exhausting. And they never worked because I always craved certain foods and still felt lousy. I didn’t see the results I so desperately wanted to see.

 

 

They didn’t work because I always looked outside of myself for someone else to tell me what to eat and how to live. I never tuned in to what my body really needed.

But now I listen. And I want you to be happy and healthy without all the heartache. Here are a few practical tips to get started on your journey to health:

  • Eat whole foods – fresh when you can or frozen. Organic is best.
  • Do bread, beer and baked goods make you bloated or constipated? Does your stomach rumble uncomfortably after eating dairy? You may have food sensitivities or even allergies. If a food doesn’t make you feel good, cut it out of your diet for a while and see how you feel.
  • Take a break from chemicals. Processed foods are packed with chemical flavorings, colorings and preservatives. Our bodies can’t process these foods easily and, in many cases, they get “stuck” in our bodies as fat.
  • Check in with yourself periodically. What do you need right now? When you listen to what your body needs, you may be surprised to see it creating a food plan that works for you.
  • Every day is a new day. If you got off course, forgive yourself and move on. Guilt and shame are not our friends when it comes to health. Instead, they hinder your growth. Start anew each day with love and compassion in your heart for yourself and others.
  • Get help and set up a support system. When you’ve got someone to discuss ideas and frustrations with — and someone to celebrate victories with – you’ll be much more likely to stay on a healthy track.

 

Get started the healthy way and join me for the Double Your Energy and Summertime Slimdown program starting in June. The program gives you ideas, support and the opportunity to experiment with healthy foods to discover what works best for your body and mind.

Located in Minneapolis, Mary Langfield is an advocate for holistic wellness. She received her training at the Institute for Integrative Nutrition in New York City and was certified by the American Association of Drugless Practitioners. Mary’s learned that all Traditional Medicine has a core focus on food and its correlation to health; this focus serves as the foundation for all her programs. Through individual consultations, group sessions and classes, she makes the ideal of optimal health and wellness attainable to others. Connect with Mary on Facebook and Twitter.