Totally Toned

I recently wrote about getting the most out of a 30 minute workout. It is possible, so I thought I would give you a few of my favorite moves to use for a quick effective workout.

For a quick upper body workout, I suggest the following: bicep curls, triceps kickback, shoulder press and push ups. For the lower body, I suggest basic squats, plie squats, leg extensions and leg curls. You can easily fit these basic exercises, plus 10 minutes of cardiovascular exercise, into a 30 minute workout. Here is a short explanation of each exercise:

Upper Body

1. Bicep curl –This exercise works the front of the arm or the bicep. Stand with a weight that is comfortable for you in each hand, with palms facing away from your body and elbows at your waist. Curl the weights up towards your shoulders, squeeze your bicep at the top of the motion and lower the weight back down. Repeat the same motion 10-12 times, rest and then do 2 more sets.
2. Triceps Kickback – This exercise works the back of the arm or the triceps. Stand with feet hip distance apart. Bend over at your hips so your chest is parallel to the floor. Pull your elbows up to your torso. Straighten your arms, bringing the weights up behind you. Contract the back of your arm at the top of the motion and bring arms back to starting position. Do this 10-12 more times, rest and do 2 more sets.
3. Shoulder press – You can do this exercise seated or standing. Hold your weights at shoulder height next to your shoulders with elbows out and thumbs facing inward. Extend both arms overhead, lower and repeat 10-12 times, rest and do 2 more sets. This exercise will work the shoulder.
4. Push ups – Lie down and place your hands flat on the floor under your shoulders a little more than shoulder width apart. You can keep your legs straight with toes on the floor or for an easier version lower yourself down to your knees. Straighten your arms as you push your body up off the floor. Keep your back flat. Pause for a few seconds at the top and then lower down. Do 8-10 pushups, rest and do 2 more sets. Start with as many as you can do and then gradually work up to 10.

Lower Body

5. Basic squat – A squat will work the whole leg and the glutes. This is my favorite move. Stand with your feet about hip width apart, toes facing forward. Pull your abs in, slowly bend your knees and lower down as if you were going to sit in a chair. Contract your glutes and hamstrings (back of your legs) as you pull yourself back up to standing. You can put your hands on your hips or raise them up in front of you as you squat and bring them back down when you stand up for better balance. Always keep the weight in your heels and keep your toes in line with your knees. Try to do about 15, rest and do 2 more sets.
6. Plie Squat – Stand with feet a few inches wider than your shoulders and your toes pointing out towards the corners of the room. Bend the knees and lower yourself down. Don’t let your knees go over your toes. Keep your abs pulled in and your knees in line with the toes. Only go as low as you can without losing your balance. Contract you glutes and inner thighs and push yourself up to starting position. Don’t lock out your knees at the top of the movement. This will work your glutes, inner thigh and quadriceps.
7. Leg extension – This exercise will work the front of the leg or the quadriceps. If you are at a gym you can do this move on a leg extension machine. If you are not at a gym, sit down on a chair with your feet flat on the floor. Keeping one foot on the floor and lift the other foot parallel to the floor by extending from your knee. Your leg will be in one straight line at the top of this movement. Contract the front of your leg at the top, hold for a few seconds and then release slowly back to starting position. Do 12-15 on one leg, switch legs and then do 2 more sets. You can add an ankle weight for more resistance.
8. Leg curl – If you are at a gym, you can use a leg curl machine. If you are not at a gym you can still do this exercise. Stand facing a wall with your feet about hip distance apart. Place your hands on the wall for support. Keep your right foot on the floor, pull your left foot up towards your glutes and contract the back of your leg. Lower your foot slowly. Do about 15 of these, switch sides and then do 2 more sets. You can increase the difficulty of this exercise with ankle weights.

These 8 exercises make up a great quick workout. You don’t even need to be at a gym to do this routine. All you need are some hand weights and you’re set! In only 30 minutes you’ll be on your way to being totally toned!

- Jennifer

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Yoga for Weight Loss

Everyone knows that diet and exercise both play a key role in weight loss. You need to burn or “use up” more calories than you take in to lose weight. That is why anyone trying to lose weight needs to analyze and change their diet first and foremost, but they also need to incorporate some kind of cardiovascular exercise on most days such as walking, aerobics, swimming or dancing. I have found something else that can help with weight loss efforts…Yoga. Recently I have been referring more and more of my clients and friends to Yoga class to help them with their weight loss efforts. They usually look at me like I’m crazy and ask how an hour of stretching will help them lose weight. Fortunately, yoga is much more than just stretching.

A basic definition of yoga is: A system of exercises practiced to promote control of the body and mind. While it is true that running and aerobics burn more calories than yoga, yoga can increase your body awareness, which can help with weight loss. Yoga is more than just physical exercise. It incorporates the mind, body and spirit. People who take yoga believe that its all inclusive approach naturally leads to a healthier lifestyle.

There are many different types of yoga and they each have their own benefits, but any yoga class can get you on your way to weight loss. The trick is that yoga can create total well-being. It helps burn calories, boost metabolism and encourages a healthy lifestyle. Of course it’s not a quick fix, but it can provide many benefits that will help in your weight loss and wellness efforts such as, toned muscles, improved self-esteem, increased mental focus, reduced stress and improved balance and flexibility.

In 2005 there was a study done by the Fred Hutchinson Cancer Research Center which focused on individuals ages 45-55. The study found that those who engaged in yoga regularly didn’t gain as much weight as others of the same age in their test group. This study may not have proven that yoga can lead to weight loss, but it does make you think that there must be a connection.

From speaking with yoga instructors and long time students of yoga, I’ve discovered that they believe yoga makes them more focused on being healthy on the inside and letting the outside follow. The connection they make with their body, mind and spirit makes them want to continue to do what is best for their overall well-being. This carries over into food choices, other exercise and behavior modification. I know I haven’t seen many overweight yogis in all my years in the fitness industry, so they must be doing something right.

If you want to try yoga but are a beginner, look for a beginner class at a gym or studio near you or get a beginner yoga DVD (Gaiam & Amazon have some). Some yoga classes can be very difficult and it’s better to work your way up to them then to be discouraged if you can’t do it on the first try. I hope you will give yoga a try. I love it and my clients and friends are beginning to love it too.

- Jennifer

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I Love Pilates!

Pilates is one of the hottest exercise classes today. As a fitness instructor for over 15 years, I love it when I find a new exercise that can really transform the way people look and feel, and Pilates can do just that. Joseph H. Pilates developed this exercise program in the 1920’s to help create flexibility and strength in the entire body. It’s a fusion of mind and body that focuses on the core muscles or the “powerhouse”. The powerhouse consists of your abdominals, lower back, hips and buttocks. Almost anyone can do this exercise as it’s appropriate for beginners or advanced.

As a Pilates instructor, I try to help everyone understand the benefits of this exercise. Just by doing two or three classes a week, you can start to see changes in your body. Pilates devotees have reported increased lung capacity and circulation, improved strength, flexibility, coordination and posture, relief of aches and pains, enhanced sports performance and longer, leaner muscles.

In the book, Pilates For Dummies, Ellie Herman, a certified Pilates instructor, lists the changes you can expect to see: “A firmer butt, longer and leaner muscles, better posture, a flatter tummy, less back pain, more flexibility, more body awareness, better balance and greater strength.”

Although Pilates is a great workout, it may not be for everyone. Most Pilates instructors can help you recover from an injury, however you should speak with your doctor before starting any exercise program. If you have neck or back pain, you should have a definitive diagnosis before starting Pilates so that the instructor will know what movements you should avoid. Before starting a class, ask the instructor if they are certified and how much experience they have. If the instructor is experienced, they will be able to give modifications for any participants with injuries or limitations.

If you don’t want to go a Pilates class, there are plenty of videos you can try. Some of the most popular and most reputable videos are by Stott Pilates or Winsor Pilates. These videos will show you correct form and give excellent explanations of the moves along with modifications for beginners. So what are you waiting for? Get out there and start you Pilates program today. You will be glad you did!

- Jennifer

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Sensei Talks: Mix It Up With Yoga & Pilates

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Increase Your Metabolism the Healthy Way

Every day at least one person asks me how to lose weight. As a dietitian, I expect this question on a daily basis, but a simple answer isn’t always easy. Everyone is different when it comes to calorie needs, activity level and food preferences so there is not one answer for everyone. The best one minute answer I can give is to reduce your portion sizes and increase your metabolism. Everyone understands how to reduce portions (it’s really just a matter of doing it!) but most people aren’t sure how to increase their metabolism.

The number one way to increase metabolism is regular exercise. Every time we exercise, we increase our metabolism a tiny bit. Over time, regular exercisers can take in more calories and still maintain a healthy weight. When we exercise for just 20 minutes, our metabolism remains high, and burns more calories, for a few hours afterwards. For an extra boost, you can workout with weights a few times per week. Muscle is more metabolically active than fat. That means that for every pound of muscle you have you can take in about 40 more calories per day. That is why someone like Michael Phelps, who is all muscle, can take in so many calories. Women will most likely not bulk up from lifting weights a few times per week, and it is important to have some muscle. Remember that muscle weighs more than fat so the scale may only show small weight losses, but your appearance will show the rest.

Food choices are also very important when it comes to raising metabolism. The body needs a balance of protein and carbohydrates, along with a little fat, to function at its optimal level. Don’t eliminate one food group for long periods of time. Eliminating a whole food group will eventually lead to regaining any weight lost and possibly more. I always recommend eating frequently throughout the day. Doing this will ensure that your body is continually processing and digesting food. The thermic effect of food (calories needed for digestion) increases your body temperature and metabolism.

Don’t let yourself get too hungry and definitely don’t skip meals. If you increase the amount of times you eat each day, make sure your portions are smaller so that you don’t go over your calorie needs. Lastly, drink lots of water. Lack of water may slow metabolism just as lack of food can. Water is the body’s most important nutrient and without it the body has to work harder to do basic every day activities. Aim for eight glasses of water per day but be happy with even four or six glasses at first.

Don’t be discouraged if you can’t incorporate all of these strategies. Make the change that is easiest for you first and then try to maintain it on a daily basis.

- Jennifer

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Michael Phelps Eats 12,000 Calories a Day!

I’ve been watching the Olympics a lot over the past few weeks and I don’t know about you, but looking at all those fit bodies really motivates me. I know I don’t have to perform or train like an Olympic athlete, but I definitely know I could be doing better.

There’s been a lot of talk in the news about Michel Phelps and his vigorous “training” regimen (how else would you expect someone to win 8 gold medals at a single Olympics?). I find it amazing the amount of calories he burns during his workouts. But what I find even more intriguing are the discussions about his diet, with reports of him taking in up to 12,000 calories a day during his Olympic performances. His breakfast alone consisted of “three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise, two cups of coffee, one five-egg omelette, one bowl of grits, three slices of French toast topped with powdered sugar and three chocolate-chip pancakes” according to a story by the Times Online.

As a dietitian I was surprised at first to see that the majority of what he is eating is not exactly what most would consider “healthy”, but then I realized that in order for him to take in that incredible amount of calories in one sitting he had to eat those high-calorie density foods.

It’s unreasonable to compare the training and diet of this amazing athlete to the average person who is trying to get in shape or watch their weight, but I believe there is a very important point to take away from all of this. That physical activity not only helps you look and feel better, but it also allows for some leeway in your diet. If you’re exercising on a regular basis you don’t have to feel so guilty about an over-indulgence or indiscretion because your body is going to be better equipped to “deal” with those extra calories. The only reason Michael Phelps can take in 12,000 calories a day is because he’s burning it off through physical activity.

I’ve said it before and I’m going to say it again. If you’re trying to lose weight or simply want to prevent weight gain then you need to exercise. Get moving! It doesn’t matter what you do or when you do it, Just Do Something. Think about how good you feel after you exercise, I promise you won’t regret it!

- Lauren

Related Articles:

How Olympic Athletes Get Their Fuel

Michael Phelps' 12,000 Calorie-a-Day Diet Not for Everyone

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Exercise Pill

It seems you can take a pill for just about anything these days. I cringed as I read the headline “Drug Gives Couch Potato Mice Benefits of a Workout”.

A study published recently in Cell found that inactive mice (yes, mice – not humans) who were given AICAR (the “exercise pill”) for “four weeks burned more calories and had less fat than untreated mice”. They also found that the mice receiving the exercise pill “could run about 44 percent farther and 23 percent longer” on a treadmill test than mice not receiving the pill.

Ron Evans, an author of the study, feels the drug could be beneficial in treating obesity and other metabolic diseases, but “safety in people would have to be assured” first. Although this may seem appealing to some who claim they can’t exercise or maybe who just don’t like to exercise, it’s no replacement! The numerous physical and psychological benefits of exercise including appetite and weight control, cardiovascular conditioning, stress reduction and improved sleep cannot be mimicked by a pill alone.

So get up, get out and JUST DO SOMETHING!

- Lauren

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FREEWHEELIN

Humana, Inc., a leader in the healthcare industry, is sharing their plans for a healthier lifestyle in America. Freewheelin, Humana’s new bike sharing program began almost a year ago at their headquarters in Louisville, Kentucky. Their program was designed "in partnership with Bikes Belong, and bike industry leaders" and modeled after successful programs "In European cities including Paris and Amsterdam to encourage 'green' and congestion free transportation." Humana has designed their free bike sharing program to encourage a healthier life style for the rider as well as for the planet.

"Humana piloted their Freewheelin program by installing bikes and racks for use by employees free of charge. More than 2,500 employees registered for the program."

Humana plans to bring their bike sharing program to Denver, Colorado this August, and to Minneapolis/St. Paul in September. These cities will host the Democratic and Republican National Conventions. Residents, "tens of thousands" of visitors and delegates to the convention might overwhelm a city’s transportation system, but thanks to Humana, an incredible system of 'solar powered' Freewheelin stations have been specially designed to allow "participants to register on the Freewheelin website" in advance, "then borrow bikes for riding to work, doing errands, or a leisurely spin." These bikes "are equipped with trip computers" allowing the user "to automatically track their mileage, personal carbon offset and other health information." Humana just may be nominated for office!

All the Freewheelin stations and 70 of these bikes will remain after the conventions and be donated to the cities by Humana, part of an ongoing program to support carbon emission reduction and support healthy active lifestyles. This will establish a lasting legacy and a start to a permanent bike sharing system in Denver and the Twin Cities.

Humana plans to offer its’ bike sharing systems to "other cities, as well as college and corporate campuses across the country."

"Way to go Humana and Bikes Belong. This is an outstanding idea to spread the concept of bike-sharing around the U.S.. With more bike-sharing proponents around the U.S., the greater the idea will spread and quicker the environment and public health will benefit."

- Nancy

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Just Do Something

I have to admit I’ve been in a complete rut when it comes to exercise lately. It seems I will find any excuse in the book not to get moving. I can’t do yoga at home because the DVD player isn’t hooked up. I can’t go for walk on the beach because it’s going to rain any minute. Snooze button, too hot outside, my hip hurts, I have too many other things to do and the list goes on and on.

So this week I finally decided that enough is enough. I told myself to “JUST DO SOMETHING”! I’ve noticed a big change in my energy level recently. I haven’t been sleeping nearly as well either and I’m convinced my lack of physical activity is the culprit.

Most of us exercise to maintain our weight, but regular physical activity has also been shown to:

• Reduce symptoms of anxiety and depression
  
• Improve sleep
  
• Control appetite and cravings
  
• Improve focus and mental performance
  
• Decrease risk of developing a variety of chronic diseases
  
• Improve libido
  
• Boost self esteem
  
• Decrease stress

And those are just the ones off the top of my head! I’ve completely convinced myself to get back on track just by writing this!

We all need a little motivation sometimes. So let’s give up the ‘all or nothing’ mentality and just do something, ANYTHING! Even a 10 minute walk around the block is better then nothing. Chances are once you get started you won’t want to stop at just 10 minutes. Anyone can find an excuse not to exercise…why don’t you be the one who finds a reason to get moving!

- Lauren

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Sensei Talks: Most Effective Exercises

Sensei Talks: Exercise Is Medicine

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Weight Loss Shoes?

I was reading the other day about these new shoes that apparently help you lose weight . The idea is that the shoes are designed to build muscle in the legs when you wear them, and the more muscle you have the more calories you burn (which is absolutely true). In the article, Dr. Jeffrey Michaelson, a sports medicine specialist, is quoted as saying "I would love the concept, but I can't tell you there's any real scientific data that would suggest that." Well, duh! They were actually debating the point if shoes could help you lose weight. I couldn’t help but think to myself ‘aren’t any shoes weight loss shoes if you use them to walk in’? I mean, we could take it a step further and debate whether your bare feet help you lose weight? Well of course they do if you use them to move your body more often!

We talk a lot about weight loss scams and gimmicks here , but I couldn’t stop myself from laughing about this one. Now in the defense of said shoes I have to admit that I do think these serve a purpose. Just like with the Fit Flops referenced in the article, these shoes are designed to promote muscle development in the legs and help support the back. Josee (fellow Sensei blogger) has a pair of Fit Flops and absolutely loves them! She asks me every time she wears them if I notice a difference (to which I always respond “Yes, of course!”). Hey…dietitians need motivation and support too!

But the point I’m trying to make here is that whether we’re talking about weight loss shoes, Fit Flops or stiletto heels (which I believe make calves look wonderful by the way) …the only way they’re going to do anything for you is if you get moving in the first place. And if you’re moving, you’re going to burn calories, and that is what’s going to help you lose weight bottom line. So the moral of this story is…wear what you like, but don’t forget to move if you want to lose weight and keep it off!

- Lauren

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Are Wii in For a New Fitness Trend?

All the blogs are buzzing with news of the recent U.S. debut of Nintendo’s Wii Fit system. With fitness games (40 in all) that range from hula hooping to aerobics it seems there is something to appeal to all fitness levels.

Will this be the fitness craze that gets couch potatoes off their thrones? Will Wii make an impact on the obesity epidemic? Only time will tell!

What do you think? If you’ve tried it, let us know how it rates.

-Renee

(For more information click here)

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Men's Health Hottest Fitness Trends

Men’s Health recently reported on Summer’s Hottest Fitness Trends and I wanted to share this information with you because, as we all know, physical activity is a key component of any successful weight loss program.

ExerciseTV founder Jake Steinfeld states “It really is important to find a program that fits into your lifestyle, and not one where your lifestyle has to fit into someone else’s program.” I couldn’t agree with him more! It’s so easy to lose motivation if you don’t enjoy what you’re doing. In addition, performing the same activities week after week will eventually lead to a plateau as your body adapts, and you won’t see the same results you may have seen in the beginning. That being said, here a few suggestions for you to try…after all, bathing suit season is just around the corner!

Foam Rollers: I’m excited to see the foam roller on here because it’s inexpensive to buy, easy to use and helps with one of the most overlooked aspects of physical activity…stretching and flexibility. Everyone should have one of these at home!

Spiritual Group Dance Classes: Being a dancer for many years I’ve always been a big fan of any group dance class. It’s amazing when you look at the vast array being offered nowadays at clubs around the country. The main difference with these classes is that they offer an opportunity for mind-body connection much like yoga. So if you’re looking for a great workout that also leaves you feeling relaxed and centered, try one of these classes today.

Going Global: Getting burnt out on traditional ways of working out? If this is the case, keep your eyes open for some new and exciting exercise imports…anything from Asian sword fighting to Indian-inspired dance classes. Who knows what we’re going to see next!

Mixed Martial Arts: I have to admit, I love watching ultimate fighting! These guys are tough, not to mention in amazing shape. I’m sure the success of the UFC has been the main driver behind this latest trend. Probably not for everyone, but if your looking to push your fitness to the next level, mixed martial arts just might be for you.

Smart Technology: That’s right…your mobile phone isn’t just for talking anymore! We’re all super busy these days, but we still want a personalized and effective weight loss program. Here’s where a nod is given to Sensei for delivering meal plans, motivation and fitness reminders to your mobile phone and PC based on your needs and preferences. Sensei helps you to establish healthy eating and fitness habits one day at a time.

Back to Basics: Good old push-ups, sit-up and pull-ups. What can I say…some things never go out of style!

- Lauren

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Music Makes Me Lose Control

I love music! I think you can do anything better with music. Well, with the exception of studying, which I’ve admittedly tried many times. Music helps me clean my house better, blow dry my hair faster (seriously) and is a great way to relieve stress (especially singing at the top of my lungs while driving down the highway when nobody can hear…don’t laugh, you know you’ve done it too).

But there’s one thing in particular that I absolutely CAN NOT do without music, and that’s cardio. I’ve been know to go into a mild panic when my iPod battery dies mid run. I stand there in the middle of the street wondering how on earth I’m going to finish without my tunes.

So in honor of cardio-doing music lovers everywhere, I’ve put together a list of some of my favorite workout songs (some old and some new) to get you moving…

“Mr. Brightside” – The Killers (the remix is great too!)
“It’s Raining Men” – Weather Girls
“Hey Ya” – Outkast
“Rio” – Duran Duran
“Stronger” – Kanye West
“Maniac” – Michael Sembello
“Don’t Stop the Music” – Rihanna
“Summer of 69” – Bryan Adams
“A Little Less Conversation” – Elvis
“Love Generation” – Bob Sinclair
“Any Way You Want It” – Journey
“Call on Me” – Eric Prydz
“Walking On Sunshine” – Katrina & the Waves
“Loco” – Fun Lovin’ Criminals
“Karma Chameleon” – Culture Club

What are some of your favorites? I’d love to know!

- Lauren

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Perfect Day in Boca Raton

Armed with 2 non-polycarbonate water bottles and sharing 23 almonds, my friend Barbara and I planned a vigorous hour of exercise combining the Start!Walking campaign from the American Heart Association and a tradition sacred to all Floridians since Ponce de Leon landed in St. Augustine in 1513…finding a tan and the Fountain of Youth.

Arms swinging and legs striding, mile1 was a breeze. Our thoughts turned to Gen Y sons and their relationships with work and women. The pace picked up, fueled by consternation I mean conversation as we discussed our mother-in-laws, and their relationships with men [our husbands]. As we passed the 3^rd mile marker, gray hair [ours] aging dogs [4 legged] and [human] siblings were virtually fighting for our attention.

We slowed to admire cute babies, proud grandmothers, and an adorable puppy near the end of mile 4. Conversation turned to Earth Day #38 and legislation banning plastic bags from supermarkets in San Francisco and Seattle. We wondered what shape Earth Day 39 would find us in, and worried about protecting our planet.

Fueled by almonds, we powered through mile 6 in a frenzy about local girls in Lakeland behaving badly on You Tube, future daughter-in-laws who think we are perfect, and the new trend of ‘My’ as a prefix for marketing on web sites and in advertising.

At mile 8 we paused to admire our beloved Florida landscape. Anhingas were posing, turtles were crawling, and golfers in plaid were swinging. Our thoughts turned to the future as we rounded mile 9. Specifically, what we would eat for dinner, and how many calories we thought we had burned. We wondered why Seattle is still the only city requiring restaurant chains to post calorie counts and why New York wants to keep us “Dining in the Dark.” How do people do it without a Sensei to guide them?

Arms and legs, minds and mouths still moving, we realized we were passing mile #10. That exhausted us! We slowed to a proud limp. Our fitness hour had become a marathon. We had STARTED!Walking.We celebrated the joys of an ‘unplugged’ afternoon and hurried home to call friends and tell them about our adventure.

Hope you had a great day too!

-Nancy

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Improve Fitness Using Your PDA

In their article 'Beeping Your Way to Fitness', the Washington Post reports on a study in The American Journal of Preventative Medicine which found that PDA's "programmed to prod their users to exercise and record their activity, were more effective than paper reminders in motivating middle-aged and older adults".

Over an eight week period it was found that the PDA group worked out an average of three hours more each week than the group who had paper reminders alone. Researchers attributed the success to the "PDA's persistence" in reminding them to exercise and record their activity.

This article also gives a nod to Sensei for offering a similar option through mobile phones, reminding users when it is time to exercise in addition to helping with nutrition goals.

- Lauren

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My new fitness love is Pilates...I LO-O-O-VE it!

As a long-time frustrated yoga failure, I was always jealous of those who could stretch and show off their flexibility as they delve into the powerful mind-body connection. I really wanted to, but as a long time runner/cardio junkie and non-stretcher, my muscles were so tight that yoga was PAINFUL! I could never stick with it long enough to get more flexible…it just hurt!

Then I found Pilates. It was a form of exercise that touted the same type of mind-body benefits, but was not as painful for me. I started with mat classes and have progressed to using the reformer or tower machines. Through Pilates, I have learned to connect with different muscles in my body, especially my core, in a new way.

I notice how this practice spills over into my life – my posture when I'm driving, my stability on cardio machines at the gym, and new-found strength and toning all over. It has added a new dimension to my fitness routine – similar to what I imagine yoga would do, but allows me to participate despite my lack of flexibility. And because I have been able to stick with it, I have noticed that I am getting more limber (still wouldn’t use the word flexible, but I’m getting better!).

I like Pilates because it seems to be more similar to calisthenics than yoga. I get a good strength workout and over time, have been able to relax and enjoy the hour. When I finish, I come out refreshed, relaxed, and in tune with my limbs. It’s fantastic and has made big improvements in my physique! I notice less jiggle and more strength when I look in the mirror.

The physical changes coupled with the mind-body connection keep me coming back for more (and makes an 8am class on Saturday morning something I look forward to)! If you’ve never tried Pilates and are interested, I highly recommend it. Look for a studio near you and check it out. Most will offer a free class to a first timer so you can see what it is all about.

If you do give it a shot, let me know what you think…

- Dr. Z

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I Hate Going to the Gym!

Let’s be honest, I don’t like going to the gym! I would much rather stay at home or hang out with my friends, but I know I’ve got to exercise! It’s no secret that physical activity is essential for overall health, but exercise becomes even more critical once you start getting over what I like to call the “humps”.

The first hump happens around 25 when your body stops growing. At this stage weight loss is still relatively easy and starting an exercise program is almost effortless. If you eat sensi