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

Yoga Meets Pilates

Can’t decide which you prefer, Yoga or Pilates?  You don’t have to take sides, the wait is over.  Hot Body/Cool Mind marries the best of both Yoga and Pilates into one powerhouse of a workout!  There is so much synergy between the two that the combination is lethal!

 If you are a walker, runner, yogi, fitness or non-fitness buff, golfer or tennis player, you too can benefit from Pilates.    Pilates focus is on core exercises which are executed rhythmically.  The repetitions are low, but the intensity is high.   A regular Pilates practice strengthens the abdominal and back muscles, glutes (hips),  quads/hamstrings and improves posture immensely, essential for a healthy spine.  Back pain decreases because your abdominals and other core muscles are strengthened, improves flexibility and range of motion.  Pilates promotes symmetry between both sides of the body.  Symmetry decreases injury as your body will “work” more efficiently.  You will gain more confidence and ease at doing regular daily activities. 

There are so many healthy benefits to a regular Yoga practice as well.  Yoga promotes body awareness, weight loss, mindfulness, calmness as the parasympathetic system is activated, increases lung capacity, increases lubrication of the joints, ligaments and tendons, massages internal organs and detoxifies the body.

Personally, over the last several months, I have added Pilates (mat) into my workout regime.  If you are an avid “exerciser”, it is imperative to be open to new modalities, which helps your body become stronger, less prone to injury as different muscles groups fire up!  My Pilates practice also includes a weekly intense reformer session which I love! 

I’ve noticed an increase in my core strength; the biggest improvements have been a reduction in low-back pain and chronic knee pain.  The most unexpected surprise, aesthetically my abdominals appear to have more definition, though I will still pass on the bikini!

The list of benefits for both Yoga and Pilates are endless.  Combine these two powerhouses and experience the benefits for yourself!  Check out Hot Body/Cool Mind, Core Power’s hottest summer class!  For more information, check out http://www.getcorepower.com/.

What’s Your Taste?

What do you prefer, Yoga or Pilates?  Well, my curiosity got the best of me, as well as wanting to improve my core.  In my quest to eliminate boredom from my workouts, I decided I would give Pilates a try.  I have been working one-on-one with Maggie, the owner of Personal Euphoria, www.personaleuphoria.com.  We meet weekly for challenging, muscle shaking, and core tightening sessions utilizing the reformer.  The reformer is an amazing machine that has springs to vary the degree of resistance.  This machine allows your body to work precisely in helping to increase core strength and flexibility.  The reformer easily identifies weakness in the body, especially notable differences on each side.   My absolute favorite, the jump board, where you can jump, similar to ploymetric jumps, but is softer on the joints!  The jump board is not only fun but strengthens the feet, ankles, calves, hams, quads and inner/outer thighs!  I have several sessions behind me and I already have noticed a difference in my core and legs!  I guess I can say, I am addicted to the reformer!  So far, so good, I thought, now I’ll get a taste of Mat Pilates.

 The mat version starts with a warm up, usually “The Hundred” (a famous move) but these classes, like yoga, depend upon the instructor.  By the way, I am extremely selective who I take fitness classes from and Pilates is no different.  Just because an instructor has a piece of paper indicating proper certification, does not necessarily correlate to the level of a quality instructor.  Look for an upcoming blog on this topic.

 Mat Pilates utilizes breath control like yoga, (inhale through the nose, and exhale through the mouth) and continues to draw belly to the spine on the exhale.  Scooping the belly is synonyms to Pilates, as this engages your transverse abdominis, the deepest abdominal muscle that forms an internal girdle for your center.  Sitting on top of your transverse abdominis is your obliques, internal obliques sit deep and rest on top of your transverse, the external obliques are superficial.  Between the two, they help to support your center and let you twist and bend sideways at the wait.  The most famous that is linked to the 6-pack is the rectus abdominis, the long muscle that extends from your pubic bone to your sternum.  This muscle allows you to bend forward at the waist.  The reason why I personally never advocate crunches, is that the transverse muscle is never engaged.  If you are interested in toning up your “abs”, and want the benefits of a stronger core, eliminate crunches and work on Pilates/Yoga core moves or other functional core exercises.

 Pilates moves at a faster rate than yoga, repetitions are quick, short and you do not need to do 20 to feel the benefits.  Quality over quantity applies!  Pilates incorporates a full core workout, back, hip, shoulder girdle, the benefits also expand to increase muscle tone, more strength and endurance.  Pilates and Yoga do share some very similar moves.  While both systems, (Pilates and Yoga) are built on strength, breath work and control, yoga unites the mind, body and spirit.  Yoga movements can be slower, but depends on the type of yoga you are practicing.  Both systems have tremendous benefits; the blends of both are lethal!

 Join Core Power in May as a creative Yogalates mixture of Pilates and Yoga will be offered to give you amazing results, not just for a strong, defined core and body, but for the mind and spirit too!

Pilates Reformer Workout

If you are an avid exerciser, you know at times it can get boring.  Personally, I look at different options for changing up my exercise routine.  Helps to eliminate boredom as I know I can not do without exercise, not optional for me.  Last summer was my bootcamp adventure, by no means was this easy, a very physical aggressive workout each time.  This time, I thought it would be great to get a variety of exercises to promote a stronger core, shock my muscles so I can become stronger and leaner.  I contacted Maggie (the owner) of Personal Euphoria.  I had a phenomenal one-on-one session this morning.  I did not know what to expect.  We worked for 50-minutes on the reformer.  A piece of pilates equipment with many levels of resistance.  She had me warm up first with some gentle stretches, then went into several core exercises using resistance.  I have to say it was very challenging, though I love a challenge.  I was shaking and at times forgot to breathe!  The best part, a bit of cardio at the end with a variety of jumping drills!  Absolutely my favorite part!  I did arrive to the session with lower back pain, but when the session was over, I felt great, my total body was stretched, open and pain free! 
I will be back next Monday working on the reformer again, a complement to my current workout routine, that should definitely give me what I am looking for!