fitness

Shovel snow without hurting your back!

It’s a beautiful day today but I hear snow and possibly LOTS of it, is headed our way! Before the storm hits, here are some tips to save your back and shoulders. Generally the reason for low back pain is improper use of your body to remove heavy snow.  The repetitive lifting can put a strain on the muscles, ligaments and discs of the lower back and shoulders. Using improper body mechanics while shoveling snow can cause significant stress to the body, leading to a muscle strain or even worse…a bulging disc, shoulder injuries and sore necks. Here are a few tips on how to protect & use your body more efficiently while shoveling 🙂 (more…)

Am I too old to begin Pilates?


Age certainly does not preclude you from beginning Pilates!  Here is why I can answer this question so emphatically.

  •  Pilates movements are performed on equipment.  The equipment provides support and alignment for your body.
  • The exercises are endlessly customize-able allowing the instructor to make the work more or less difficult depending on your ability.
  • If you have some pre-existing injury or weakness, the exercises chosen for you can work around the injury or target the weakness.
  • If you are concerned that your balance is not as strong as it had been, Pilates can help.  Over time you can regain balance and prevent falling.

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Creating a Better To Do list

Thinking we all make To Do lists – in our head, on paper, on many papers perhaps.  Do you include exercise on your ‘to do’ list?  Sometimes I do.  I hear people declare that they will work out a certain number of days or some may say certain days.  My tip for you this week, if you are finding that you squeeze a workout in at the end of the day or are ending the week not having worked out as much as you intended, (more…)

Take action!

So you have your goal in mind, now what?

First thing I suggest your doing is take inventory of what has worked and what has not in the past.  Have you tried to lose those 30 lbs. in 2 weeks by not eating a single thing?  We all know how that story goes ….  By setting a measurable, realistic goal, you have taken a big first step in the right direction.  In the past, were you successful toward a goal for a day or two, or ’til the weekend and then did you get off track?  Take a look at what worked, if anything, and then try to figure out why, so you can replicate that action.  What did not work?  Take the same inventory of what didn’t work – it is important too. (more…)

Setting a goal …

Happy Spring!  The snow piles and cold temps don’t seem to be shouting that Spring is actually here and warmer weather will be here before we know it but it IS coming.  Believe it or not, this is a great time to set a, or some, goals for yourself.  Would you like to wear tank tops this summer, do more biking, feel stronger so you are able to take advantage of the nice weather in whatever way that may be?  After the winter we’ve had, you deserve to do that, whatever ‘that’ may be, for you! This is just the time to start or continue working toward a goal. How do you start or continue with this?  Read on! (more…)

Creating a Healthier You – Tip #3

January is almost done. I’m wondering how you are doing with creating a healthier you?

My new tip for you is to strive for consistency.  Does that mean you have to workout 7 days a week, never eat a grain of sugar again or have a glass of wine for the rest of your life?  Probably not….  Be realistic in setting your schedule.  Just getting back to exercise?  Maybe you will decide that one day per week is all you can handle for now.  That’s a good start.  Pick your day/time & stick with it.

I met with a new client this week who is returning to Pilates and will be starting with 30 minute sessions two times per week.  That is what she feels her body can handle.  Eventually we will increase the length of her sessions but for now, that’s how she’s starting.  (more…)

I just didn’t have time to exercise ….

How did you do fitting your workouts in last week?  If you are like many people, you may feel you don’t have time….  Is this you?  Perhaps last Sunday you set out to fit in at least 3 workouts for the week, only to find at the end of the week that you didn’t make it.  Things come up.  Life gets in the way.  I understand!

My tips this week have to do with making the time to exercise. First, re-commit to making exercise a priority in your life.  Period. Once you reaffirm that exercise is deserving of you time, let’s set out to make that time.  Think about what worked last week?  Do you need to schedule your workout before work- which days worked and why?  Which days did you end up skipping, why?  Modify your plan from there.  Keep what worked and amend what didn’t. (more…)

Steps to creating a healthier You!

It’s day 6 of 2015. Did your resolution include getting healthier this year?  Whether this is a new resolution or something you have been working on, I have some tips that I’ll share this month that I hope will help!As many of you may know, I love my FitBit. Don’t know what that is?  It’s a pedometer+. There are three different versions of this baby but I like my Flex. I just double checked so I could quote you a price and found out that now there are 6 different versions – wow!  Well, I still like the Flex and it is $99.95. The Flex monitors your steps, level of physical activity and sleep but not your heart rate.  They do have a version that does monitor your heart rate however, if you are interested.

Why care about the amount of sleep you get each night?  Of course it’s part of the whole healthier you and I’ll have more to say in another post. (more…)

Happy New Year!!

Happy New Year!  Are you thinking of resolutions for 2015?  I have been.  My strategy this year is a little different….  In past years I have made ‘pie in the sky’ resolutions for changes I should make.  You know how that worked right?

This year I’ve decided to think back over 2014 and improve on the changes that succeeded.  In other words, I’m abandoning the total overhaul, have to perfect model in favor of, I’ll make it better.

Join me?  I’m fortunate to see many of you often so I know that you are working on eating well to feed your body, exercising to be strong & reduce stress.  I see you making positive steps in your lives.  You are working on being healthy and taking care of yourself!  Keep up the good work 🙂

Thanks For All We Have…

fall class scheduleNovember is the month of Thanksgiving, giving thanks for all we have. I encourage you to take stock of the things that you have to be thankful for: the people, the opportunities and your health.  Your health may not seem like an aspect of your life that is something to be thankful for.  However, too many of us know friends and family who are not in the best health and who are trying to deal with it.  So, yes, your health IS something to value.

Typically toward Thanksgiving, with the December holidays right around the corner, the celebrations and holiday expectations tend to lead us away from taking care of ourselves and focusing on our health.  I am writing to suggest that you make your health a priority this November.  How?  I have some suggestions – 1.  Set a schedule before the craziness begins.  Be realistic!  This might not be the time where you decide to bump up the number of times you workout.  Perhaps this is when you maintain your current level. 2.  Recruit a friend 🙂  The holidays are a time to celebrate with friends. (more…)