Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts

Friday, April 8, 2016

7 Health Benefits I've Gained With 'Essentrics' Workouts!


Daily exercise is essential--most people know that exercise is important and acknowledge it. But daily? Yep, the new recommendations are: in order to keep optimal health, daily exercise is essential! 

 

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When I first learned that there was a 30-minute program on PBS that actually translated into just 24 minutes of stretching and strengthening, including a warm-up, my lazy self was already sold. At the time, I believed that the only true way to get a fit and attractive body was to train for hours in the gym doing spinning, lifting, or aerobics. But I was sick of it. I didn't want to dedicate at least 10 hours per week to fitness. As a matter of fact, I was ready to concede that if it took that much time, I was ready to put it on the alter and sacrifice fitness in my life. I just didn't have the motivation. But I was willing to do 3 hours a week and 'Classical Stretch' by Essentrics was my answer. And so every day I did a 'Classical Stretch' session.

It's been several years since then and if I've failed at everything else, I have at least managed to stay on point doing at least 5 days a week of 'Classical Stretch' by Essentrics. Sometimes that is the only thing I have managed to do towards my fitness. At other times, I actually do things like biking, light lifting, walking, or playing disc golf in addition to 'Classical Stretch' sessions.

'Classical Stretch' is a dynamic stretching and strengthening program, designed to simultaneously do those two things in just 24 minutes per day. The program is done to relaxing or upbeat music that subliminally causes one to increase their own efforts without realizing that they are actually doing so. Another great bonus is the certified instructor--whether that be Miranda Esmonde-White on the T.V. series, dvds, or a certified 'Classical Stretch' trainer in your own city. The instructor goes through extensive training to understand the physiology of the body, the philosophy of the program, the correct mechanics of the exercises, and the proper sequence and flow of the workout. They are there to model the exercises for you and to also help you at your level of fitness with the goal to increase your fitness at your own pace.

Miranda Esmonde-White, creator of  'Classical Stretch'
 In my own fitness journey with 'Classical Stretch', I have managed to stay injury-free and heal injuries that had occurred earlier in my life. For example:

1) My chronic, periodic back pain that used to leave me immobile for several weeks each year, has completely gone. This means that I now have 3 weeks of extra time that had previously been spent bed-ridden and incapacitated.

2) My frozen shoulder, of which condition is inherited from my Dad's side, has been dramatically improved. It turns out that we have an unusual spur on our shoulders that, as we age, gets calcified and grows even more, because of build-up, becoming extremely painful. Both my Dad and brother have gone through shoulder surgeries to have the calcification removed that causes painful bursitis and to replace the sockets that had become useless. I had started to get this condition, but Classical Stretch has completely erased that problem by keeping the shoulders properly lubricated and activated so that unwanted sediments don't collect in that area!

3) My quads are completely stretched out and have lengthened out and have become leaner to match my hamstrings. I started out already being able to do the splits, but not being able to bend my leg back further because my quads were tight. Now, I am able to bend my leg all the way back because my quads are longer and leaner.


Before Classical Stretch

After Classical Stretch

4) My waist has become leaner and has lengthened out to house my organs, allowing my stomach to be flatter and stronger.

5) My posture has become better and I walk with my shoulders back and my head up!

6) My seasonal depression is much better and I am more motivated and able to accomplish much more than before.

7) My focus and memory has improved because of the increased blood flow that happens each time I practice 'Classical Stretch'.

You judge--Is 24 minutes a day worth it to keep yourself young and vibrant at any age? My own answer is a resounding YES! Whether you are at a beginner level or at a more advanced level, 'Classical Stretch' has something for everyone.

Visit the Essentrics website to get the perfect workout dvd for your own fitness level. You can also sign up for online work-outs. Also get the New York Times bestseller, Aging Backwards, by Miranda Esmonde-White! 


Tuesday, July 17, 2012

Tricks That Will Boost The Metabolism

I work at a remedial high school in the Behavior/Special Ed Unit.  Before the school year ended, we had a writing assignment in English.  The subject was 'If Wishes Came True"...Here is one girl's response:
"If wishes came true I would eat whatever I want and not gain any weight.  I would be so happy...I would eat McDonalds all i want, whenever I want...french fries and popcorn would be my snack every day.  I would eat all of my favorite foods every day.  I bet the world would be alot happier if this wish came true. No one would have to worry about their figures anymore.  It would be an almost perfect world.  I'm getting hungry just thinking about it."
Well, girlfriend, I think you hit it pretty close for me!  Eating is one of the best things ever.  Unfortunately my appetite is bigger than what my metabolism can handle.  If I were to give in, there would be hell to pay on the scales, and believe me, it's happened a lot.  I envy those people who actually CAN seem to get away with eating whatever they want and still wear size 4 skinny jeans.  
But there is some good news.  I can almost level the playing field with those metabolic miracle chicks by incorporating a few tricks of my own.  Then when the craving is unbearable or the occasion warrents, I can indulge without the event ruining me for the next month and beyond.  Here are a few things I've discovered that really do work:

Don't Eat After Dark -  New studies reveal that to burn the most fat, you need to go 12 hours without eating—say, from 8 p.m. to 8 a.m. So it's smart to time your calorie intake accordingly.

Include Some Form of Weight Lifting Each Week 
Muscles are your biggest metabolic engine. The more of them you build, the more calories will be directed to keeping them strong. Lifting weights, practicing yoga, and incorporating core exercises that efficiently work large, connected groups of muscles in one swoop will translate into a higher metabolism all day.”   Putting on just 5 to 10 pounds of lean muscle mass will rev up your resting metabolism -- the number of calories your body burns to maintain life -- by roughly 100 calories, each and every day

Include Some Form of Interval Training Each Week In a landmark study published in the journal Metabolism, researchers found that short, intense bursts of exercise resulted in considerably more fat loss than sustained activity. “ Interval training [varying fast spurts of exercise with slower recovery periods] increases your metabolic power,” says Dr. Mark Hyman, author of Ultrametabolism: The Simple Plan for Automatic Weight Loss. “When you exercise this way, your mitochondria, the little engines in your cells that burn calories, run hotter all day.” Interval training can be incorporated into almost any routine. For example, instead of jogging, try running all-out for one minute and then walking for two, repeating the cycle for 30 minutes

Get Enough Sleep
When your body is sleep-deprived, it produces mass quantities of grehlin, the hunger hormone, driving you to crave more sugar and carbohydrates.  A recent study from Case Western Reserve University found that, on average, women who sleep for 5 hours or less per night are 32 percent more likely to gain weight and 15 percent more likely to be obese than those who get at least 7 hours.

Eat Every 2 or 3 Hours Eating three large meals a day is terrible for your metabolism because you have three peaks in your blood sugar/insulin response and the rest of the time you are in a valley that is not good for your insulin response. The key is to make sure each meal is well balanced and contains the right amount of protein, carbohydrates, and a small amount of fat.

Supplement with Omega 3
Omega 3 fatty acids,  largely found in fish oil and flaxseeds, increase the number of fat calories your body burns every day. Fat burning foods are essential for people who decrease calorie intake and exercise but still have trouble losing weight due to often genetic metabolic conditions. They are great antidotes for this problem.

Supplement with Chromium 
Make sure you’re getting enough chromium in your diet to help your body burn more calories. Chromium, which is found in tomatoes and in a supplement form, also boosts the way you burn fat. According to MedlinePlus, meat, eggs, green pepper, apples, banana and spinach are also good sources of chromium. When you supplement 120 mcg of chromium daily, your body benefits by revving up its metabolism

Get Out of your chair every 20 minutes - Whether it's TV watching, blogging, entering contests, playing video or computer games or driving, we sit way too much. Between 1980 and 2000 exercise time stayed the same, but sitting increased by 8%. Obesity doubled.  When one sits, the electrical impulses in the legs shut off, calorie burning drops to 1 calorie burned per minute and enzymes used to help burn fat drop to 90%.  Just by setting a timer for 20 minutes, you can keep track of how long you sit and just walk around for a little bit to break up the time you are sitting without interruption, which seems to be the culprit.

Fight Inflamation 
Experts are starting to point to inflammation as an influence on metabolism. Inflammation is simply the body’s immune response, activated during illness, allergic reaction, or when too much glucose, fat, or carbohydrates enter the system, explains Dr. Hyman. When the inflammatory response switches on, a group of receptors located on the fat and liver cells activate and start redirecting energy toward storage, rather than use. Until the body determines the “crisis” is over, metabolism will slow down, and more calories will go to fat cells. You can keep inflammation down by sticking to low-sugar foods, lean proteins, and healthy fats.  Meals high in antioxidants and fiber bring the inflammatory response down even more.

Break Up Your Workout Sessions 
A University of Pittsburgh study found that women who did four separate 10-minute workouts during the day lost thirty percent more weight than women who did one big 40-minute workout a day. Scientists conclude you can lose more weight and keep your metabolism moving faster by doing smaller, shorter workouts.

Control Stress as much as possible Keep stress levels in check by managing your time, focusing on the present and not over-committing. Many studies have found a link between high levels of stress and weight gain. You don't have to commit to regular yoga classes or meditation sessions to manage your stress.  Just know your limits and know that the world isn't all on your shoulders, you can share that responsibility.  It will help you be more productive in the long run.

Drink Plenty of Water 
In a small German study, subjects who drank 16 ounces of water at a time experienced a 30 percent increase in metabolic rate during the following hour, burning an extra 24 calories. The researchers recommend cool water because the body expends extra calories warming it up to your body temperature.  If your body is not properly hydrated it may not be able to perform certain vital functions.  This can lead to a reduction in your BMR.  Therefore, you need to make sure you are drinking enough water to maximise your metabolism.  I find that keeping a water bottle at your desk and topping it up regularly plus making an effort to drink extra water while exercising helps me stay hydrated throughout the day.

Don't Under-Eat 
Undereating causes your metabolic rate to drop and your body to hold onto fat. Most nutrition experts recommend that the average, active woman consumes at least 1,800 calories daily. But watch out for underestimating the calorie count of "healthy" foods. Even some salads are packed with extra calories.

Drink Green Tea
There are varying reports on this, but Research reported in the American Journal of Clinical Nutrition shows that green tea helps to burn up to forty-three percent more calories a day. Another study showed that men who drank green tea for three months lost almost twice as much weight as those who didn’t drink the brew.

I suppose I no longer have any of the above excuses to be fat, including that my metabolism is really bad.  I better put my money where my mouth is!  If you know of any other great tricks for boosting the metabolism, please do tell!  


Sources:  http://www.webmd.com/diet/features/increase-your-metabolism-start-losing-fat; http://www.parade.com/healthystyle/2008/11/speed-up-your-metabolism; http://www.fitsugar.com/How-Speed-Up-Your-Metabolism-17160190;
http://www.foxnews.com/health/2012/06/29/can-eat-late-and-still-lose-weight/?intcmp=features 

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Monday, July 16, 2012

Classical Stretch, PBS Season 8 #Giveaway

 I have teamed up with 3 amazing bloggers to bring you this great giveaway:

 Are you a busy mom, a rushed student or someone who is recovering from injury, surgery or illness?  In all 3 cases, you definitely need to explore Classical Stretch because you will greatly benefit! 
Classical Stretch is a unique approach to physical fitness and over-all body wellness. This innovative training technique targets the muscles and joints from many different angles and planes of motion.
Classical Stretch combines profound stretch of the muscles and at the same time forces the core muscles to contract eccentrically. This unique technique creates conditions for the strengthening of the muscles without muscular hypertrophy, helping participants to achieve the slenderized muscle. It also creates conditions for body fat loss in targeted areas. A stronger, better-balanced and more fl exible body encourages an individual to use his/her newly possessed recourses by engaging in more active everyday life leading to overall body weight loss and better health.
--Dr. Andre Kulesza PhD Physical Education, Sport Science, Biomechanics
 Miranda Esmonde-White, the creator of Classical Stretch, has spent most of her life dancing and sharing the artistry of dance with others.  A former ballerina, Miranda has used her understanding of movement to create a stretch and strengthening fitness program, which targets the needs of everyone from women and men of all ages to elite athletes.
 
   Classical Stretch is an exercise system that is transformational for women 25 and older.  It fuses its unique movements with elements of Tai Chi, Yoga and  Ballet.  The founder, Miranda Esmonde-White is a lifetime dancer and ballerina.  Her exercise system evolved in her studio as she studied her own movements and those of her students.  She became known for healing musculoskeletal issues such as back pain and leg problems and for toning, lengthening and slenderizing her students' bodies. 
  Filmed in Jamaica, currently in its 8th Season on PBS and in filming for Season 9, Classical Stretch and Miranda Esmond-White is a Canadian success story and crosses over into the US and beyond!  She has many testimonials and many disciples of her method.
 
Rushed Students:  This is a full-body workout that will produce results in just 28 minutes per day.  If you don't have time to do anything else, you should stretch to keep the muscle tone and flexibility that only too soon (starting at age 25) you will start  to lose.  Yes, if we don't use and stretch all 600 of the muscles in the body, they will start to atrophy that early! 

Busy Moms:  In just 28 minutes per day, you will start to notice your body lengthening, thinning, and getting stronger.  Your energy will increase and you will be motivated to continue!  Try the Classical Stretch 30-day Boot Camp, doing one or two episodes everyday for 30 days, and watch your pant size go down!  

Recovering Patient: A bonus of this program is that it is  rehabilitative in nature for those who are suffering with multiple ailments such as back injury, leg pain, surgery, scoliosis and more.  

It's hard to imagine that something that takes such little time can produce such great results.  But try it,and be surprised at how thoroughly worked-out and energized you feel at the end of the workout!  Of course, like anything worth achieving, it takes practice and perseverance. Good thing it is an enjoyable thing to do!  Here are a couple of the many testimonials found on the Classical Stretch Website!

"I started doing Classical Stretch on PBS last September when my son started school. I have been doing it 3-4 times per week for 10 months and look and feel better. I was not overweight before but needed to tone. I have lost 5 pounds and several inches from my waist and legs. I can wear a size 4-6. All of my clothes are too big. "

"I am 40 years old, have had a baby and can wear clothes I wore when I was in my 20's. I might even wear a bikini this year. I also used to have alot of back pain and tightness. I now rarely have back problems and when I do I can cure myself with Classical Stretch. Thank you so much."

And here is an example of Miranda, guiding you through a workout. She is very knowledgeable about human anatomy and shares helpful tips throughout the workouts to educate as to why you are doing the particular stretches.  

Classical Stretch 2009 TV Series from Esmonde-White House on Vimeo. Someone will win the 2 dvd set of Season 8 of Classical Stretch with Miranda Esmonde-White, a value of $64.95 + shipping! This Giveaway is open to US and Canada! a Rafflecopter giveaway

Sunday, June 17, 2012

Back Support

     For about a year I’ve been dealing with some interesting back issues.  Yes, literally my lower back!  And no, it's not because I am overly endowed in the chest area!  What happens is that my back goes through periods of time where I can hardly move at all, like my muscles have given out.  I never know when it will happen because it isn't connected to some sort of wrenching or specific incident.  It’s not a sharp pain.  It’s more like my lower back just turns to mush and there is nothing there supporting me.   It feels fine when I just sit or lay down. It is when I sit or attempt to get up after laying down that it gives me problems.   I can bend over from standing with ease, though.  I wondered at first whether or not it had anything to do with ‘Aunt Flo’ coming to visit.  (I can't believe I just mentioned that)  But this most recent bout has nothing to do with that.  It has been 5 days now that I'm walking around very gingerly, not bending or lifting much at all.  I’m definitely tired of it.  I suppose it will go away eventually, like it does every time.  But oh, how it messes with my plans!  I don’t feel like doing anything, much less exercise when I feel like this.  I recently talked with a friend who has the same thing happen to her.  She also has a boyfriend who is a physical therapist.  He says that it is very commonplace in women to have back issues periodically.  He said the best thing to shorten the duration of the flare-up is to put ice on it.  So instead of pain for 5-7 days, one can shorten it down to 2-3 days.  Next time, I'm trying the ice!  
     It makes me appreciate my body, though.  When I am feeling well, I am able to do so much!  It is a wonderful vehicle to take me through life.  I definitely want to take care of it more.  So with that said, here are a few things I promise to do for my body this summer.  I’m not getting all crazy, but just these few things should help a lot!
      I’ve been sitting at my desk entirely too much.  I know it and my butt knows it.  My butt is yelling, “Get off me!”  So, I will.  I promise to faithfully get up and walk or do other things every hour.  Sometimes I get so involved in what I am doing at my desk that time can really go by quickly.  But even  right now, I am standing up as I type.  There is no reason to be sitting so much! 
     I will drink more clean, fresh water.  The benefits of drinking good water are so many.  But the thing that interests me right now is that sometimes dehydration can masquerade as hunger.  Our bodies are made of 68% or more of water.  I’m sure that the body needs water way before we are thirsty and that could easily be mistaken as hunger.  There is a new bottled water that is out and it is flavored like herbs and fruits.  I could sip on it all day long!  It’s called Ayala’s Herbal Water and it is wonderful.   Right now I'm loving the  lemongrass mint vanilla!  It is so refreshing!  My husband, however, doesn't quite share my view.  He thinks that the stuff tastes like cough syrup.  Not even!!  Men, sheesh!
      I’ve recently learned how important stretching is.  And this coming from the gal who could drop straight down into the splits without the bat of an eye just a year ago.  I can still do the splits. It's just getting out of them that's the killer for me.  It hurts!  Plus I don't drop down into them anymore.  I ease myself down into them.  But being limber isn't whether you can do the splits or not.  It's your hips, your hamstrings, your pectorals, your back!!!  If you want to stay young and not age, you need to stretch and work every one of the 600 muscles found in the body.  And especially  in view of my back issues, stretching can be one of the weapons in my arsenal to keep myself pain-free.  So, I am incorporating stretching in my daily exercise routine.  If I don’t do ANYTHING else, I will stretch.  It’s that important.  A program I’ve found recently is called Classical Stretch.  It is amazing.  The premise of the method is that without regular stretching our bodies start to atrophy as early as in our twenties.   By doing regular stretching, at least 25 minutes a day, we can alleviate the aging process our bodies go through because of non-use of our muscles and bones! 
     I want to spend more time outdoors.  The weather is beautiful right now.  I’ve got a great bike and a dog who absolutely loves to spend time with me.  I feel like being outside frees the mind, invigorates the body and rejuvenates the spirit!  So out I’ll go. 
     I don’t know how much, if any of this will ultimately help my back, but I know it will help me be a better mom, wife, friend and person!  

Disclaimer:  My post, my opinion, yours may vary!  No compensation  was received,