August Newsletter

Greetings!

I hope this newsletter finds you well and you are enjoying the nice warm weather! A warm welcome to all of you who are new to yoga!  A regular consistent yoga practice is essential in leading a healthy lifestyle!

Please take a moment to check out the August Newsletter.  If you have been away from yoga for a while, find you way back, your body, mind and spirit will thank you!

Fall Book Club:  Core Power Chicks:  Sept. 29th
Great response/feedback on starting the fall book club.  If you love to read, enjoy wine and great healthy food (ok, not necessarily in that order), you are a candidate for the club!  A few non-complicated details are unveiled as follows:

-Club will meet monthly at someone’s house, restaurant, etc.  If the club is held at someone’s house, everyone brings a healthy dish and/or a bottle of wine.

-Book club pick will be based upon a drawing, enter in your book that you would like to share with the club, we will draw and see who the book winner is!

There, that is about it, simple, not many rules (you know I am not a big rule person).  Also, Michelle, from Rooted Wellness has offered to share her healthy food dishes.  Details will follow when we are ready.  I will offer my house as we roll out the first book club meeting on Thursday, Sept. 29th 6:30pm.
In the meantime, please forward me your book club suggestions, by Friday, Sept. 2nd we will draw at yoga class on Sat., Sept. 3rd! 

Yoga Class Offerings:  August
Classes for the month of August continue to be limited to the following:

Mondays at 5:30pm –Gentle Yoga
Saturdays at 8:30am –A variety of yoga, check flavor weekly on www.getcorepower.com.
Note:  Sat., August 13th there will be no class, as I will be in Boston all weekend for a Psoas Workshop.  Looking forward to sharing this fabulous info in upcoming yoga classes.

Note: RH Parks&Rec Strength Training –NEW session has just started!  There are still a few openings at  noon (11:00am is sold out) classes on Tues/Thurs!  If you are available at the timeslot, check out this total body sculpting class, give yourself 45-minutes and you will love the results!

Friend to Friend Promotion
Bring a friend to yoga this month and receive your class free!  Offer runs until August 27th!

www.RockyHillPatch.com
Check out the Patch, Rocky Hill’s new online newsletter!  Check out Core Power’s Blogs and upcoming info on the benefits of strength training as several participant’s have shared their feedback on the powerful benefits of this training!

Fall:  Looking Ahead
Looking at planning the fall schedule.  The second yoga class will be back in the fall in the 9:30am time slot.  The class will be Hot Body/Cool Mind.  Class has been redesigned to offer full strength training with weights/bands/bodyweight and incorporates yoga/pilates moves for core!  This will be a great addition to your current workout routine, but make no mistake, nothing will be routine here, you’ll see, come and check it out!

willPowerandGrace http://www.willpowermethod.com/
As always, Core Power tries to keep classes, fresh, new, fun, creative and non-routine!  Attending a certification workout on Sunday, August 21st, check out the willPowerandGrace website.  This is barefoot training with core, cardio, balance and so much more!  Look for upcoming classes!

Please share with me any thoughts/suggestions for upcoming classes as your feedback is essential in continuing to provide quality classes!  Once the fall schedule  is completed, I will share that with you!

Just wanted to let you know, I love this “job”,  I am so inspired by each and everyone of you!  It is extremely rewarding and humbling to witness all the emotional and physical transformations!  There is one particular transformation that I hope to share with you shortly from my strength class!

Enjoy the rest of your summer, be safe, have fun and remember to breathe!

Stay Well,

Lynn

Read Any Good Books Lately?

Balancing nutrition, exercise and mindfulness……….these words are music to my ears. Recently, during an in-home personal training session, a client of mine mentioned a book about combining nutrition, exercise and mindfulness.  My ears perked up!  Three key components to living a healthy lifestyle.  I could not wait to get my hands on this book.    Interestingly enough, this book is titled TriEnergetics, authored by Sanford Severin, MD and Todd Severin, MD.

For those of you who know me, I am a health nut and a nerd when it comes to both fitness and nutrition.  Being in the fitness business, I constantly meet wonderful people who are seeking weight loss, muscle tone and 6-pack abs. The most popular question I am asked (actually almost daily) “how do I get rid of this” as they point to abdominal fat. I always respond the same, healthy nutrition, not technically a diet, exercise and mindfulness (meditation). Over the years, I’ve heard all sorts of stories (sometimes horror stories) on countless “diet” attempts for weight loss.  I’ve heard promises “with this specific weight loss program, you will be in a size 6 by December”.  What????  I try not to show my emotions, but can’t help but think, what kind of program or person makes those promises.

Anyway, back to the book!  TriEnergetics is everything I personally believe in and is how I live my life.  This book is easy to understand with testimonials on how people have transformed their lives with this program.  By the way, this is a 6-week program to yes, change your life.  This is not a loose promise, the only promise is to yourself, because you deserve to live a healthy life!   This book is about creating specific changes that lead to a healthier lifestyle, by blending high quality ingredients of healthy nutrition, exercise and mindfulness.

How do you become mindful your thinking? Incorporate a few  minutes daily of mediation (not easy, but if you do daily, it becomes a habit).  Have you experienced your body in stillness?  We go all day long 90-miles an hour.  Sit, chill for a second, close your eyes, just  be with yourself.   Relax your face, jaw, shoulders, feel your heart beating, feel the air on your skin, notice the sounds around you.  Just sit, do nothing and watch your breath.  Your thoughts will come and go, replaying a conversation from the other day or reviewing your grocery list.  All normal, I do it too.  But now, connect back into your breath, notice moments of no thoughts, thoughts, then no thoughts.  Open your eyes after a few moments, experience the difference.

Another way of becoming mindful is through the magic of a regular and daily yoga practice!  Ok, I am partial here, but it works! I’ll come clean, I have a small yoga/fitness  business( www.getcorepower.com).  I am the best example, as I never was mindful in my life, until I incorporated yoga into my lifestyle.  The biggest advantage about mindfulness,  you become aware of how you are feeling, your thoughts, emotions and how you feel after you eat certain foods.

It’s the 4th of July weekend, experience mindfulness as it relates to food.  Notice your body over the next few days after eating. Experience your body on how it feels when eating good healthy foods.  Notice if you have more organic energy (no caffeine needed), you may feel lighter, more energetic and your clothes may fit a bit looser!  Check out how your body feels after eating heavy fattening foods, ice cream, cookies or just an absolutely delicious fattening meal you love to eat!   Wait a bit, notice how you feel; maybe more tired, less energy, craving for sugar, maybe your meal is not complete until you eat something sweet.  I used to be that way, always craved the sweetest dessert I could sink my teeth in.  When you dramatically decrease sugar in your life, cravings magically disappear!

TriEnergetics will explain the physiology of stress, how your body uses food, understanding what foods are healthy, good carbs vs. bad carbs, diet myths, how your body digests foods, specific exercises(no gym required!), deep breathing for health/vitality and so much more.  This book is absolutely the real deal, nothing fake, just down-to-earth plain vanilla facts and no gimmicks. The best part of this book, advocates a healthy “diet” with exercise.  This is a marriage that can not be separated, you need one with the other, otherwise maintaining your weight is nearly impossible, especially as you age.

If you are looking to trade up to a healthier lifestyle, I would highly recommend this book filled with a wealth of health knowledge!

By the way, if you are so inclined to try this program, please share your transformation!

Lynn
Core Power, LLC

Tax News, New News and Yoga in the Park!

 

Happy Summer!  A warm welcome to those of you who are new to our yoga practice!    I hope this newsletter finds you well and hope you are enjoying the summer as well as some type of physical activity.  Speaking of physical activity, there are two opportunities that I wanted to share with you.  On Sat., July 9th, there is a 5K Red Dress Run/Walk sponsored by The Hartford Marathon (ladies only). There is a group of ladies doing this if you would like to join.  Join under the Glastonbury Chamber Chicks, walk/run for a great cause, have fun and be active!  Below is the link to the website.(http://www.hartfordmarathon.com/Events/Red_Dress_Run_for_Women_Presented_By_United_Healthcare.htm).  The other opportunity, Dragon Boat Racing, I was set to do this and have paid my $100.00, but that is the day my son goes back to college.  If someone would like my spot, the $100.00 is paid, contact me for details!

Thanks to all those brave ladies who came out for the 6-week session to Take Back Your Body!  You are amazing at 6:00am! Lots of great energy, fun and encouragement!  Classes are so much more motivating when you are working out with a group!

If you have been away from yoga, find your way back, your mind, body and spirit will thank you!

Please take a few moments to check out the newsletter!

Taxes 7/1
As of 7/1, the Governor has decided to tax yoga and pilates.  The cost of the 10-class card is now $65.00  (equates to $.50 increase per class).  The rates are updated on my website (http://www.getcorepower.com/).

Looking Forward……Recharging Batteries
You’ll notice that there are less class offerings, I personally use this time to recharge my batteries and give my body a rest.   Though the mind is still going, I use this time for opportunities to learn new modalities of training, workshops, etc.   In August I will attend a two-day Psoas Workshop in Boston, can’t wait to share all that great info with you!  Be on the lookout for a class just for the psoas!  Another exciting opportunity, in August, is WillPower and Grace!  A company that trains instructors on barefoot training using a sticky mat.  The class format mixes cardio, strength, core and flexibility all barefoot!   A special offering will be available at the end of August or first week in September as we kick off the fall back to fitness season!

Yoga in the Park:  Sat., 7/2 8:30am(sharp)—Yogalates
Saturday in Park…..yes, weather permitting (if rain, class held at the church).  This class will be offered free of charge to jumpstart your holiday weekend!  Please feel free to bring a friend, yoga is way to good not to share!!  Be ready to move, sweat, strengthen your muscles, core and as always soooo much more!    P.S.  You may want to bring a towel to place under your mat as the grass is wet.  This will help to keep your mat dry.

Vacation—–Ahhhhhh!

I will be away Sat., July 9th thru July 16th, there will be no classes that week.  Classes will resume on Mon., July18th. 

Summer Classes—Yoga Body!
Mon. Gentle Yoga  5:30pm
Thurs. Hot Body/Cool Mind  9:00am
Sat. Mixed Yoga  8:30am

No class Monday July 4th!

No Admittance—Late Entrance
I can truly appreciate how busy we all are, but please try your best to arrive at least 5 minutes prior to class.  Late attendance is distracting, we want everyone who is in class to have a peaceful, wonderful and fulfilling yoga practice!  Thanks in advance for your cooperation!

Meditation–Peace and Tranquility
My two favorite words peace/tranquility, impossible to find in today’s world.  Find 5 to 10 minutes of quietness daily, close your eyes and just bring your attention to your breath.  Meditation promotes mindfulness, which most people in the world do not practice.  Mindfulness leads to being in the present moment, aware of your thoughts, actions, how you are feeling, reduces stress, anxiety and leads to weight loss.  Give yourself 5 to 10 minutes daily, change your life, change your mind, YOUR worth it!

Please continue to LIKE Core Power on Facebook https://www.facebook.com/#!/pages/Core-Power-LLC/109781075766705.

Looking at finally adding a few video’s on specific workout segments, that will be available on Facebook soon!  Please continue to check the website for updates!

As always, I appreciate any feedback and suggestions you have to offer, as the success of these classes depends upon you!

Enjoy the 4th!!  Hope to see you soon!

Lynn

Healthy Thoughts

Just taking a few moments out of my day, thinking of how grateful I am to have my health.  To me, having health is the ultimate gift, no money or material items can replace your health. Health is priceless, as it does not come with a price tag and sometimes you do not value health until you no longer have it.

 As I visit my ailing mother-in-law in a nursing home, I walk down the long depressing hallway that leads to her room.  I am so aware of the gift of wellness, as there are so many reminders around as to what can happen when your health fails you. 

 As we speak, my bother-in-law, a nurse, whom I used to enjoy 30-40 mile bike rides with is going through a target therapy clinical trial at Dana Farber.  Again, I am so mindful of how precious life is and having the gift of health.  I can only hope that my bother-in-law’s previous healthy body will get him through and back on the road of well being (for selfish reasons too, as I miss our long challenging bike rides).

 As I made my way through the American Lung Association 686 stair climb on Saturday, I felt so privileged and grateful to be able to participate and actually complete the climb.  My heart was pumping; my muscles were working, mind set on mediation mode as I briskly make my way to the top.  The best present you can give yourself is having a strong body to support any type of fitness goals or daily activity by living a healthy lifestyle!

How much do you value your health?  What do you do to maintain a healthy lifestyle?

Fit to Teach?

 Teaching fitness classes is a passion of mine.  Quality is embedded, I want to give my classes the best safe and effective workout in order to keep them healthy and reach their goals.  In doing so, my classes are always pre-planned, with somewhat of a leeway for spontaneity; I strive to deliver creative superior and never pre-canned classes, no exceptions!  Though I am a bit of a health/fitness nerd, education of exercises and keeping up-to-date on health issues/studies is always part of my classes as well as my life.  This allows me to continue to provide the best most effective class I can deliver!

 Over the years, I have attended a variety of fitness classes and have encountered a wide array of talented and not so talented fitness instructors.  Personally, I’ve stated this before and do not hide the fact that I am extremely selective whom I take my fitness classes from.  Just because someone has a piece of paper indicating proper certification, does not necessarily translate to a competent instructor.  That being said, please note, a professional current fitness certification is a must as well as a current CPR/AED certification for a fitness instructor/personal trainer.   

 Check out these ten questions, answer honestly about your current or past instructor and be mindful of clues to determine if your instructor is “fit” to teach and I do not mean physically fit! 

 My goal here is awareness, next time you walk into a fitness class, my hope is you are more astute to the characteristics of a competent, capable instructor and enjoy an injury-free fabulous workout!

 How does your favorite fitness instructor rate, review the list of ten questions and see for yourself!

1.  Are you properly greeted by your instructor when walking into a class?  Is the environment warm, friendly and inviting?
2. Does the instructor give his/her name, ask if anyone is new, has an injury or if anyone present has not previously taken a class by the instructor?
3. Is the class presented in an organized manner and starts and ends on time?
4. Does he/she cue for safety (stabilize torso, bend knees, slow/controlled movements) etc?
5. Is the  instructor knowledgeable, able to identify muscles being used and offer modifications for injuries such as shoulder, hip, knee, low-back issues?
6. If the class is geared toward all-levels, is a basic exercise offered, then layered by level of difficulty?
7. Is the instructor motivating, are you learning new exercises or is the class the same old routine, you know what to expect and do not feel challenged?
8. Is the instructor getting a great workout?  Is he/she sweating and “working out” or is the class focused on YOU (class is never about the instructor, not a time for his/her workout).
9. Does your instructor give concise clear cues, visual (i.e. demonstrates the exercise/pose) and gives physical cues (i.e. hand to ankle)? 
10. Does the instructor walk the talk; does he/she practice what he/she preaches?

 How do you personally judge a high-quality fitness class and fitness instructor?  Is it by how much sweat is dripping all over you and the floor?

Blog by:  Lynn MacDonald, ACE Certified Personal Trainer, CPR/AED certified by American Red Cross, Yoga Alliance Registered Yoga Teacher and Therapeutic Yoga Teacher
www.getcorepower.com

Take Back Your Body!

Take back your body…..got your attention, right?  This innovate new creative program inspired by my own workouts to do just that, take back your body!  As a yoga/fitness instructor, I meet many people who are quick to say “I am too busy to workout”.  Making the time for health/fitness is vital; consider it an insurance policy on your health.  Just like many other annual tests we endure, dental visits, yearly check up’s, etc.  Fitness should fall under the “preventive maintenance” category to help reduce the chances for diseases or unexpected illnesses.  Being healthy puts you in the driver’s seat; you take control and responsibility for what you can change along with the exception of things you can not change.

 As an avid exercise person and health nut, I personally crave variety.  This workout program consists of many of my favorite “things”……Yoga, Pilates, functional moves, swiss balls, cardio, bands, body weight exercises, free-weights, etc.  Speaking of yoga, creativity flows like a river with yoga breath work (alternate nostril breathing is responsible for this program) it really does work!   This workout is based upon interval training, yes; I am an interval training junkie!  In my opinion, interval training is the best way to train for efficiency, effectiveness, burns fat, gets the heart in shape, etc. 

 If you think you don’t have the time to exercise, think again, you do!  This is a 45-minute, NO GYM REQUIRED interval workout that can be done at home or anywhere!  Keeping workouts fresh and new will prevent boredom and your muscles will get stronger and learner!  Only constant variety of exercise will make this happen!  This workout is about a lifestyle, a way of life.   This workout is not about “I need to lose weight for my daughter’s wedding” (I always ask what happens after your daughter gets married?) or “I want to where size 2 skinny jeans” type of talk.  This workout will give you the skills necessary to incorporate fitness into your life, get healthy and keep you focused so you can enjoy life to the fullest.  

 Details….Details
This creative, dynamic, fast-paced interval class (non-choreographed) incorporates alternating energizing short bursts of cardio with functional strength, balance and core moves.  Class will begin with a mini meditation to promote focus and mind preparation.  Blended into these intervals are yoga flows and pilates core exercises to build heat, strength, endurance and flexibility!  One workout, so many flavors in a short time!  Each class is different, nothing is “pre-canned”.  Options offered for everyBODY.  The results, nothing but amazing!

 Coaching/Support
In addition to the class, participants will receive motivational tips, thoughts, exercise suggestions for the off days from class, healthy recipes and chat with the trainer for ongoing questions and support.  This information will be private and only available to class participants.

 Participant Commitment Level
Class meets two times per week for 45-minutes for 6 weeks.  Show up on time; work hard, have fun and be mentally prepared for an awesome workout that will energize your for the day! The best part, working out with a group is motivating, promotes encouragement, friendship and support!  

For more information, on dates, times, location and cost, please contact me directly via www.getcorepower.com. 

 How valuable is your health to you and what do you do to stay healthy and fit?

Confessions of a Health Nut

What’s your body image gripe?  Being in the fitness industry I meet so many people, mostly women who always have the same topic on their minds……how to look better, learner, how to get flatter abs, tighter triceps, thinner inner thighs (ok, I’ll admit, this one is mine) and eliminate saddle bags (extra bulge outside of the hips).

It is way too easy to get caught up in today’s society with body image issues and wanting to look new and improved.  A better approach is to be healthy and take care of yourself first from the inside out.  Eventually, everything else will fall into place. 

A lifestyle you can live with is essential to the success of your health.  Living a 90%/10 rule or 80%/20 rule making healthy decision most of the time and giving yourself room to “play” 10 to 20% of the time. My health nut lifestyle started at age 33, slowly starting eating healthier and adding in exercise, none of this was short term, 14 years later still living my healthy lifestyle and maintaining my 20 pound weight loss.

 Below is a list of “rules” I play by that have helped me sustain my healthy lifestyle, I confess to the following:

•  Never counting calories
• Reading food labels
• Using the full version of  half and half for my one and only coffee of the day
• Never ever using artificial sugar….. these fake sugars bloat the belly and you’ll never get flat abs!
• Never ever using low-fat or fat-free products
• Limiting intake of processed fake foods
• Never wasting non-nutritional calories and fat on the wide array of coffee/lattés
• Drinking freshly squeezed lemon and warm water before eating in the AM (cleanses liver and other things)
• Eating a healthy breakfast one hour upon waking (keeps metabolism revved up)
• Generously pouring cinnamon into oatmeal, cinnamon reduces blood sugar levels and has a host of healthy benefits
• Eating carbs, yes, good ones as your body needs carbs (i.e., fresh fruits, veggies, beans, quinoa, nuts, brown rice)
• Eating limited dairy products, no milk, no yogurt
• Snacking every 3 to 4 hours
• Eating a hard boiled egg daily (great source of protein)
• Eating several vegetarian meals a week
• Allowing myself a free pass one day a week to enjoy anything I want, the skies the limit (helps control bingeing and enjoying the foods you love)
• Cooking healthy meals in bulk on Sundays to prepare for the week
• Drinking white wine instead of red wine
• Drinking water, seltzer and green tea
• Performing some type of physical activity daily 30 to 40 minutes
• Practicing yoga daily
• Practicing Yoga Shoulderstand Pose (to reduce cellulite) and Fish Pose to help bathe and stimulate the thyroid and parathyroid glands with a fresh supply of oxygenated blood
• Being an interval training junkie – no machines required!
• Never working out on a treadmill (i.e., the dreadmill)
• Loving yoga with weights, yin yoga, pilates reformer and biking (preparing for a 50-mile challenge in June)
• Doing a fitness challenge once or twice a year to see what you can accomplish no matter how old you are! 

 What are your health nut confessions?

Yoga as Medicine

Ok, your thinking….not again, another yoga blog.  Yes, but this one will capture your interest.   A consistent yoga practice promotes body awareness/mindfulness so you are totally connected to how your body feels both physically and emotionally. I know what you are thinking, yoga is not for me, as I am not flexible!  I use to think so too!  Now I teach yoga!  Pretzel bodies are not required to practice yoga!   Check out http://www.getcorepower.com/ for more info on yoga for everyBODY!

Besides from feeling peaceful, open and calm after a practice.  There are many health conditions shown by scientific studies to help a wide array of medical conditions.  A yoga practice is available to everyBODY regardless of medical condition, shape or size.  The more you practice yoga, the benefits accrue.    Yoga can be practiced in a chair, using a wall, block/blankets/bolsters, etc.  Incorporate yoga into your lifestyle for maintaining good health and wellness!

Stay connected to your body with yoga and experience the healing benefits this very special practice can offer!  See below for specific studied health conditions as outlined in the book Yoga as Medicine:

Alcoholism/Drug Abuse        
Asthma
Attention Deficit Hyperactivity Disorder  
Anxiety                                                                                                        
Cancer 
Carpal Tunnel Syndrome                                                                                                                                                                                                      
Chronic Obstructive Pulmonary Disease                                                                                  
Congestive Heart Failure    
Depression                                                                                                                
Diabetes           
Drug Withdrawal                        
Eating Disorders   
Epilepsy                                                                                                                      
Fibromyalgia                
Heart Disease                                                                                                          
High Blood Pressure      
HIV/AIDS
Infertility                                                                                                                                                                                                                                                  
Insomnia    
Irritable Bowel Syndrome
Menopausal and Perimenopausal Symptoms
Mental RetardationMigraine/Tension Headaches
Multiple Sclerosis
Neuroses
Obsessive-Compulsive Disorder
Osteoporosis
Pain (Chronic)
Pancreatitis (Chronic)
Pleural Effusion  (fluid Collection in the lining of the lung)
Postoperative Recovery
Post-Heart Attack Rehabilitation
Pregnancy (both normal and complicated)
Rhinits (inflammation of the nose)
Rheumatoid Arthritis
Schizophrenia
Scoliosis (curvature of the spine)
Sinusitis (I can vouch for this one personally!)
Tuberculosis
Urinary Stress Incontinence

The New Love of My Life

Over the last several weeks, I’ve really put a lot of attention into my diet.  I have focused in on adding more raw foods to my diet.  The new love of my life has allowed this to happen, we have a lot a common, get along well and are a great match.  I’ll come clean (no pun intented), I am in love with the Breville Juicer!  Gotcha, no gossip here! 
I’ve been juicing just about everything (i.e., kale, parsley, carrots, apples, oranges, etc).  I have to admit, I normally never drink OJ or any other juices because of the high calorie count and sugar count. I personally rather eat my calories than drink them (ok, wine excluded, I am only human).    I could not wait to juice oranges, what an experience!  The flavor is fresh, organic, truly does taste like oranges and absolutely no match for the artificial store bought brands!
It is the simple things in life that can add quality to a healthier lifestyle!