If you are old enough to remember this expression, then you may have experienced this feeling…neck pain is no joke! After all those hours at the computer, or driving the car, or bending down working with kids (I remember tying up those skates in the back of the minivan, then standing up~ouch!), your neck is held in that repetitive posture for long instances. Then the tension travels down your shoulder blades, and then to the lunar spine.
I can assist you on and off the Reformer to alleviate these aches and pains…. I can also give you some exercises to do at home, such as: stand in between the doorway and hold on to the walls, inching your feet forward to open up your tight and constricted chest muscles/sidebend when waking up in the morning/grab your hand towel and tug the corners apart to stretch your shoulders and mid back.:)
Read More
TOO BUSY TO WORKOUT? But hey, what's the alternative? Well, we end up with sore and tired backs, weak core muscles and bad posture. We may even feel a little sad if we are sitting too much at the desk. Gotta move it or lose it:) Here are some ideas for you to start your week~
1. Cultivate A Morning Ritual:
* Water upon waking up.
* Stretch for 5-10 minutes, even if it's while the water gets hot for the shower…forward fold, sidebend, breathe!
* Eat breakfast. Many people skip it, or just grab a coffee and a bagel/muffin and go. By noon, their energy levels drop significantly. Implement a new habit of starting the day with a Green Shake.
2. Write down your goals for the week or month. Post your thoughts to the dashboard or fridge. Grab a friend and walk at lunch! (giving yourself a destination is a good one, too...walk to lunch, for example.)
3. Get motivated by putting on headphones and workout song by song~squats & lunges to Taylor Swift, planks & pushups to Justin Timberlake. Even if it's only 20 minutes a day~that's ok~YAY!
Read More
"Staying hydrated" is one of those phrases we use more of we we grow older, right?! But, it's important.... According to Prevention magazine, staying hydrated may help strengthen your immunity as well. "Your mucous membranes and the immune cells in their secretions defend against cold viruses, and they can't work as well if you're dehydrated." It's just the doctor told you~drink your fluids! How much fluid intake for you each day? Divide your weight into 3, and that tells you how many ounces of fluid you need, plus an extra glass of water for every cup of coffee or alcoholic beverage.
Read More
What does this mean?! Your body needs to refuel as it moves throughout the day, and needs to be fed consistently. If you exercise in the morning, eat something beforehand, even if it's just a banana or granola bar. The goal is to eat every 3 to 4 hours throughout the day until bedtime. Balance each meal with protein, carbohydrates & healthy fat.
Read More
Before you stop by the store for a Gatorade on the way to the game, try making your own natural version! It is easy, just as fast, and a lot more healthy.
Regular Gatorade contains: Water, sucrose syrup, glucose-fructose syrup, citric acid, natural grape flavor with other natural flavors, salt, sodium citrate, monopotassium phosphate, red 40, Blue 1. (This is from a picture of the grape flavored Gatorade label).
Homemade Natural Energy and Sports Drink Recipe
Read More
How's your Spring Cleaning going? I know, "Spring Cleaning" typically means changing your closet from Winter attire to Summer, and dusting off the flip flops and t-shirts and shorts to enjoy the warmer weather. And that's all good~but what about your Spring Cleansing? Have you considered changing your eating habits so that you feel lighter and happier? Do you want to have more energy (to workout more, right?!) or just look and feel better about yourself.
You know what they say, "Getting healthy starts at Moirasfitness studio, but losing weight starts in the kitchen!"
Read More
Want to track yourself with fitness, nutrition, heart rate and more?
Here are the top fitness apps for 2015:
http://www.active.com/fitness/Articles/Best-Fitness-Apps-for-2015?cmp=282&memberid=111853049&lyrisid=44766044
Read More
While you perhaps may be re-assessing your fitness and overall goals for 2015…remember that you are a work in progress! If you need to get motivated, inspired, fit & focused~write down your goals and read them aloud each night before you go to sleep. Visualize, listen and feel yourself striving to attain those goals. Change doesn't happen overnight. We all need to figure out what works best for us.
Your Goals should be "SMART" ~ Specific, Measurable, Active, Realistic, Timed
Read More
Apple cider vinegar has many healing qualities and keeps your food-intake pH-balanced. It's so good for you, that it's truly necessary to share this information:
Hippocrates used apple cider vinegar around 400 BC because of its health properties. It's made from fresh apples which are later fermented and contains pectin, a fiber that regulates blood pressure. Apple cider vinegar also helps extract calcium from certain foods, therefore strengthening bones. It's rich in potassium, which removes toxic waste from the body.
Read More
Happy New Year!
How are those resolutions coming along? Aaah…"New Year's resolutions" are similar to fitness~it's a personal decision, your prerogative, you need to figure out what works for you and what doesn't.
Resolutions are goals, really. If you are serious and determined about them, write them down and post it on your dresser or (if it's weight loss-related especially;)) your refrigerator. 'Best thing to do is share your resolutions with friends so you can stick with the plan. Strive to attain those goals but take it day by day! Give yourself little rewards along the way~life is short, but the days can be long….
Here are my 2015 resolutions:
Read More
watch this for a lithe inspiration to prepare for the holidays…. I am training to become a Precision Nutrition Fitness Coach~woohoo!
http://www.precisionnutrition.com/fix-a-broken-diet-infographic?utm_source=BrokenDietInfographic&utm_medium=Email&utm_campaign=BrokenDietInfographicEmail
Read More
What do you think about this?
http://themindunleashed.org/2014/04/effects-negative-emotions-health.html
Read More
What's in your skincare? You have a right to know.....
Introducing Beautycounter , with a company mission to get safe products into the hands of everyone.
The European Union restricts more than 1300 harmful and toxic chemicals from personal care products, while the U.S. restricts just 11.
At Beautycounter, we've banned more than 1,500 ingredients setting a new health and safety standard—all while ensuring our products perform, and that they're as indulgent as any luxe shampoo, lipstick or oil in the market.
It's not easy work, but it's well worth it. For more information, go to: www.amandapcollins.beautycounter.com
Read More
And, what is the best form of sugar substitute anyway?
Here's the lineup of common sugar substitutes: honey, pure maple syrup, agave, stevia, and/or fresh fruits.
How They Work
Artificial sweeteners may weaken the body’s ability to identify the delivery of calories into the stomach. When you consume glucose, found in foods and drinks (such as regular soda pop), your taste buds send a message to the brain that says sugar is on its way down to the stomach. Your brain then prepares your stomach to take in the sugar, while your metabolism prepares the body for the incoming calories. When the sugar is replaced by a no-calorie, artificial sweetener, and the calories never reach the stomach, the body is left in a state of confusion. Over time, your body loses the ability to gauge caloric intake, which leads to a tendency to consume more food than needed and thereby gain more weight.
Read More
Right on time for the Holidays~from Womens Health magazine…with a little bit of help from Mo;)
Apples
An apple a day may keep the fat pants away, too. This portable fruit is the perfect snack, with a high water content and both kinds of weight-busting fiber: soluble, which helps prevent blood sugar spikes that lead to cravings, and insoluble, which helps fill you up. Tip: Buy organic!!
Eggs They're a great source of protein, which may be key to keeping you full. A recent study published in the Journal of the American College of Nutrition found that when people ate two eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels. It will help you feel full longer. Tip: Try Egglands Best eggs.
Read More
It's ok to sometimes just eat & sleep
When you fall down, get right back up, shake it off, forget about it, and go on
Be very brave no matter what size
Make your own fun
Unleash your talents
Learn new tricks no matter what age
Make new friends
Sniff out opportunities
Chase after your dreams
When loved ones come home, always run to greet them (!)
At the end of the day, it is best to snuggle no matter what happened
Every day is a brand new day just to be happy
Read More
. Which body-weight routine blasts more calories?
- One hour of yoga45 minutes of Pilates
2. Which exercise toasts the most calories?
- 30 minutes of jogging 30 minutes of walking on an incline
3. Which low-impact activity zaps calories faster?
- 45 minutes of ZumbaOne hour on an elliptical trainer
Read More
Here's my horoscope for today:
"Let the energy of the day pull you along. Welcome change and initiate what you want to see unfold. It's a 'take-charge' kind of a day, so don't waffle or let someone else take over. Show your strengths and improve your weaknesses."
Cheers to that on this cold and dreary day!!
Read More
It's almost Halloween…and I am sure when you stop at the grocery store you will see all sorts of "sugary" foods. The most outrageous are the "peeps" of marshmallow drenched in oil and coated with sugar. You may find this afternoons where you feel like a little sugar would not be so bad, right? To get you through the day? Here's some reasons why NOT to take a handful of candy corn.
Read More
According to the book, Super Immunity, "The key to obtaining incredible health is to eat more fruits and vegetables, nuts, seeds, beans, and other nutrient-rich foods. Consuming these nutrients in their raw form will give the maximum benefit."
What does this mean?
to do list:
1. Eat a large salad every day
2. Buy some raw nuts and seeds~stick 'em in your glove compartment, stash some in your desk at work…have good stuff accessible
3. Eat green vegetables every day, raw or cooked~add some in to soups, or stews
not to do list:
Read More
