A common occurrence seems to happen every year for typical health club members and even dedicated ones. The holidays come and they start to slack off from their exercise routine and good dietary habits. Then they make the excuse that’s its too hard during the holidays and they will start over again after new years.
As humans sometimes we don’t realize how much control we have over our lives and with proper decision making and planning we can foresee and overcome obstacles that may stand in our way. With the holidays coming, its time to make a plan and stick to it, and create the momentum that will carry us through.
The first step is believing that you can do it. Believing in oneself has a huge bearing on behavior. You have to believe in yourself and use daily positive affirmations. One example could be “I am a healthy, lean and vital person. I will eat that way and live that way. I am in complete control of my health and well being.” These affirmations should be said in the present tense and with meaning.
Secondly, you must look into the future and anticipate the challenges and obstacles that may come your way and create a plan of action for you to be successful. If you know you will be at several holiday parties with many desserts, create a plan to eat a balanced meal beforehand so you will not be hungry and tempted to get sidetracked from your fitness program. If you know you have a certain amount of gifts to buy, plan to do a little shopping each day so that you still have time to make it to the gym. These are just examples and the solution lies within each of us. Remember every little bit you do each day is beneficial for your health and fitness, even if you can only do 20 minutes on the treadmill or in the weight room. The key is consistency and avoiding the on again off again fitness lifestyle that makes those goals so hard to reach. Failing to plan is a plan to fail.
Finally, you must execute your plan each day and each week. Everyone experiences minor setbacks now and again but you must remember that you are in control. Each week you should review how things went; celebrate your successes and make revisions if necessary. Focus on your goals and how your life will be different if you achieve them. As you become more successful your beliefs and identity will be reinforced, shaping your lifestyle!
Monday, November 16, 2009
Monday, November 2, 2009
No Marathon Necessary
Exercise has proven to increase the chances of breast cancer survival. A study done by Dr. Michelle Holmes, MD, Dr Ph of Harvard Medical School found that “after 10 years of follow-up, 92% of the women who exercised 3-5 hours per week (or about half an hour per day) were still alive, compared to 86% of those who got less than an hour a week of physical activity” (JAMA Vol. 293, No. 20: 2479-2486). The benefits are limitless for both physical and psychological function for the current fighter as well as the ongoing survivor.
Cancer hits close to home for many and it seems that you always know at least one person affected if not yourself. So whether you are the fighter or supporter there are many physical and psychological benefits of incorporating physical activity to your life. Improvements include an increase in functional capacity, decreased nausea and fatigue (if currently going through treatment), improved mood, self-esteem and quality of life as well as a decreased risk of lymphedema and osteoporosis. Activity combined with healthy choices made in your diet can help manage weight gain often associated with treatment, providing physical and psychological healing for optimal health.
So now what? Your exercise program will vary depending on where you are at in your journey. Incorporating strength training, cardiovascular training and stretching into your daily routine will help you find the physical and psychological benefits talked about above. Before beginning your exercise program, consult with your doctor or physical therapist for release in activity.
Range of Motion: Scar tissue can continue to develop up to two years after surgery thus it is important to maintain the range of motion in the hand, wrist, elbow and shoulder. Begin movement as early as possible in your diagnosis.
Sample Exercises include:
Wall climbing
Child’s pose
Chest and Tricep stretch
Cardiovascular Exercise: Mode of exercise and duration should be modified depending on the side effects caused by treatment. Generally walking or biking are beneficial modes of activity. It is best to start with 5-10 minutes taking into account your body’s reaction to movement From there you can increase your duration as necessary with a long term goal of 20-30 minutes of continuous activity. It is OK and you most likely will start with bouts of 5-10 minutes working your way to continuous activity.
Strength Training: Once range of motion of the hand, wrist, elbow and shoulder are achieved, strength training can be incorporated. Depending on your situation, wearing compression sleeves is recommended. Starting with light weights (i.e. 1 pound) an emphasis should be placed on the back, shoulder girdle and arm. Two sets of 10 repetitions is a good start then gauging your body’s response, increase or decrease the number of sets and repetitions. Strength Training of the lower body can be conducted as usual and tolerated.
Sample Exercises include:
Row
Frontal Raise
Rotator Cuff External Rotation
It is important to understand that by adding activity into your journey does not mean running a marathon; even the smallest bouts of activity can make a difference. Adding exercise is one part of the process you can control without the horrible side effects the rest of your treatment may bring.
Link to Journal of the American Medical Association article mentioned in opening paragraph
At the club we offer Focus on Healing classes based on the Lebed Method. This method focuses on stimulation of the lymphatic system reducing the risk of lymphedema, increase energy and weight stabilization. See our group exercise schedule for class times and days.
Click here for more articles in our Resource Library.
Cancer hits close to home for many and it seems that you always know at least one person affected if not yourself. So whether you are the fighter or supporter there are many physical and psychological benefits of incorporating physical activity to your life. Improvements include an increase in functional capacity, decreased nausea and fatigue (if currently going through treatment), improved mood, self-esteem and quality of life as well as a decreased risk of lymphedema and osteoporosis. Activity combined with healthy choices made in your diet can help manage weight gain often associated with treatment, providing physical and psychological healing for optimal health.
So now what? Your exercise program will vary depending on where you are at in your journey. Incorporating strength training, cardiovascular training and stretching into your daily routine will help you find the physical and psychological benefits talked about above. Before beginning your exercise program, consult with your doctor or physical therapist for release in activity.
Range of Motion: Scar tissue can continue to develop up to two years after surgery thus it is important to maintain the range of motion in the hand, wrist, elbow and shoulder. Begin movement as early as possible in your diagnosis.
Sample Exercises include:
Wall climbing
Child’s pose
Chest and Tricep stretch
Cardiovascular Exercise: Mode of exercise and duration should be modified depending on the side effects caused by treatment. Generally walking or biking are beneficial modes of activity. It is best to start with 5-10 minutes taking into account your body’s reaction to movement From there you can increase your duration as necessary with a long term goal of 20-30 minutes of continuous activity. It is OK and you most likely will start with bouts of 5-10 minutes working your way to continuous activity.
Strength Training: Once range of motion of the hand, wrist, elbow and shoulder are achieved, strength training can be incorporated. Depending on your situation, wearing compression sleeves is recommended. Starting with light weights (i.e. 1 pound) an emphasis should be placed on the back, shoulder girdle and arm. Two sets of 10 repetitions is a good start then gauging your body’s response, increase or decrease the number of sets and repetitions. Strength Training of the lower body can be conducted as usual and tolerated.
Sample Exercises include:
Row
Frontal Raise
Rotator Cuff External Rotation
It is important to understand that by adding activity into your journey does not mean running a marathon; even the smallest bouts of activity can make a difference. Adding exercise is one part of the process you can control without the horrible side effects the rest of your treatment may bring.
Link to Journal of the American Medical Association article mentioned in opening paragraph
At the club we offer Focus on Healing classes based on the Lebed Method. This method focuses on stimulation of the lymphatic system reducing the risk of lymphedema, increase energy and weight stabilization. See our group exercise schedule for class times and days.
Click here for more articles in our Resource Library.
Friday, October 30, 2009
TRX Suspension Training
TRX is an incredible new training tool we have at the SAC. It was invented by former navy seal Randy Hetrick . He and his seal teammates needed a way to stay in peak condition no matter where they were and suspension training was the answer.
Advantages of using the TRX
The TRX can give you an edge over conventional strength training because of the high degree of core strength, balance and flexibility that it involves. However, anyone can learn to use the TRX to rapidly and safely improve these three components and increase functional fitness, which is required in sports and daily life. You can adjust the difficulty level just by walking closer or further away from the anchoring point. That means you don’t have to go grab a different set of weights or add more weight to the machine, you just simply adjust your foot placement. This minimizes wasted time in your workout and allows you to accomplish more.
TRX vs. traditional styles of training
Traditional resistance training using machines, and even free weights limits the planes of motion and core recruitment possible during an exercise. The TRX is a single piece of equipment, can be attached anywhere, and is designed to engage the body as a single coordinated system. It has incredible variation in planes of motion and movement angle for virtually all exercises. By integrating these movements into a workout muscle mass increases proportionately and in balance, which reduces your risk of injury. It is also said to be “all core, all the time” because it intentionally displaces your center of gravity forcing your core musculature to work hard whether you are doing a row, chest press, lunge, atomic push-up or bicep curl! Maintaining this core engagement and postural alignment helps to strengthen and control the stabilizing musculature with improved posture as a direct result!
So whether you are looking to dramatically improve your fitness, look and feel better or increase performance, the TRX can help you get there quick.
Click here for more articles in our Resource Library.
Advantages of using the TRX
The TRX can give you an edge over conventional strength training because of the high degree of core strength, balance and flexibility that it involves. However, anyone can learn to use the TRX to rapidly and safely improve these three components and increase functional fitness, which is required in sports and daily life. You can adjust the difficulty level just by walking closer or further away from the anchoring point. That means you don’t have to go grab a different set of weights or add more weight to the machine, you just simply adjust your foot placement. This minimizes wasted time in your workout and allows you to accomplish more.
TRX vs. traditional styles of training
Traditional resistance training using machines, and even free weights limits the planes of motion and core recruitment possible during an exercise. The TRX is a single piece of equipment, can be attached anywhere, and is designed to engage the body as a single coordinated system. It has incredible variation in planes of motion and movement angle for virtually all exercises. By integrating these movements into a workout muscle mass increases proportionately and in balance, which reduces your risk of injury. It is also said to be “all core, all the time” because it intentionally displaces your center of gravity forcing your core musculature to work hard whether you are doing a row, chest press, lunge, atomic push-up or bicep curl! Maintaining this core engagement and postural alignment helps to strengthen and control the stabilizing musculature with improved posture as a direct result!
So whether you are looking to dramatically improve your fitness, look and feel better or increase performance, the TRX can help you get there quick.
Click here for more articles in our Resource Library.
Children and Sports: Choices for All Ages
Children's sports promote fitness and prevent obesity, but not all children thrive in formal leagues. Help your child find the right sport and venue — school, recreation center or backyard.
Want to give your child a head start on lifelong fitness? Consider children's sports and other kid-friendly physical activities. With your encouragement and support, chances are a few sports will spark your child's interest. Fan the flame by taking your child to local sporting events and sharing your own sports interests with your child. Then, when the time is right, provide opportunities for your child to try out equipment and experiment with various sports.
What are age-appropriate activities?
Your child is likely to show natural preferences for certain sports or activities. Start there, being careful to keep your child's maturity and skill level in mind.
Ages 2 to 5
Toddlers and preschoolers are beginning to master many basic movements, but they're too young for most types of organized sports. At this age, unstructured free play is usually best. Try:
• Running
• Climbing
• Kicking
• Tumbling
• Dancing
• Playing catch with a lightweight ball
• Pedaling a tricycle or a bike with training wheels
• Supervised water play
Ages 6 to 7
As children get older, their coordination and attention spans improve. They're also better able to follow directions and understand the concept of teamwork. Consider organized activities such as:
• T-ball, softball or baseball
• Soccer
• Gymnastics
• Swimming
• Tennis
• Golf
• Track and field
• Martial arts
Ages 8 and older
By age 8, nearly any sport — including contact sports — may be acceptable. Carefully supervised strength training is OK at this age, too.
Of course, organized athletics aren't the only option for fitness. If your child doesn't seem interested in sports, find other physical activities. Take family bike rides, check out local hiking trails or visit indoor climbing walls. Encourage active time with friends, such as jumping rope, shooting baskets or playing tag. You can even encourage fitness through video games that prompt dancing, virtual sports or other types of movement.
If several sports are available in your community, allow your child to sample a range of activities before settling on one or two — perhaps both team sports and individual sports. When you're comparing sports, consider the:
• Amount and cost of equipment
• Amount of physical contact
• Emphasis on individual skill vs. team performance
• Opportunity for each child to participate
Also consider your child's schedule. Children who are already signed up for music lessons or other activities may feel overwhelmed if athletics are added to the mix. Above all, make sure your child really wants to play. Organized athletics have many benefits, but a healthy lifestyle doesn't have to include sports. What's most important is helping your child realize that physical activity is fun.
Click here for more articles in our Resource Library.
Want to give your child a head start on lifelong fitness? Consider children's sports and other kid-friendly physical activities. With your encouragement and support, chances are a few sports will spark your child's interest. Fan the flame by taking your child to local sporting events and sharing your own sports interests with your child. Then, when the time is right, provide opportunities for your child to try out equipment and experiment with various sports.
What are age-appropriate activities?
Your child is likely to show natural preferences for certain sports or activities. Start there, being careful to keep your child's maturity and skill level in mind.
Ages 2 to 5
Toddlers and preschoolers are beginning to master many basic movements, but they're too young for most types of organized sports. At this age, unstructured free play is usually best. Try:
• Running
• Climbing
• Kicking
• Tumbling
• Dancing
• Playing catch with a lightweight ball
• Pedaling a tricycle or a bike with training wheels
• Supervised water play
Ages 6 to 7
As children get older, their coordination and attention spans improve. They're also better able to follow directions and understand the concept of teamwork. Consider organized activities such as:
• T-ball, softball or baseball
• Soccer
• Gymnastics
• Swimming
• Tennis
• Golf
• Track and field
• Martial arts
Ages 8 and older
By age 8, nearly any sport — including contact sports — may be acceptable. Carefully supervised strength training is OK at this age, too.
Of course, organized athletics aren't the only option for fitness. If your child doesn't seem interested in sports, find other physical activities. Take family bike rides, check out local hiking trails or visit indoor climbing walls. Encourage active time with friends, such as jumping rope, shooting baskets or playing tag. You can even encourage fitness through video games that prompt dancing, virtual sports or other types of movement.
If several sports are available in your community, allow your child to sample a range of activities before settling on one or two — perhaps both team sports and individual sports. When you're comparing sports, consider the:
• Amount and cost of equipment
• Amount of physical contact
• Emphasis on individual skill vs. team performance
• Opportunity for each child to participate
Also consider your child's schedule. Children who are already signed up for music lessons or other activities may feel overwhelmed if athletics are added to the mix. Above all, make sure your child really wants to play. Organized athletics have many benefits, but a healthy lifestyle doesn't have to include sports. What's most important is helping your child realize that physical activity is fun.
Click here for more articles in our Resource Library.
Thursday, October 22, 2009
Healthy Snacking On-the-Go!
We are all looking for fast, easy, and good-tasting snacks that fit into our fast paced lifestyle. With fall approaching and summer fruits and vegetables still in season, use this time to begin developing healthy, quick snacking habits that will stick with you year round!
Here are some ways to make healthy snacking part of your daily routine:
• Prepare in advance. When you make something yourself, you get to control the ingredients and put in what's good for you. Try making your own trail mix or cutting up melon or vegetables in advance and keeping them in single serving bags in the fridge.
• Keep healthy snacks on hand. Make it a habit to stash fresh fruit, whole-grain crackers, or baby carrots in your or workout bag or desk drawer so you always have some healthy food nearby.
• Variety is key! Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, whole-grain pita chips with hummus, or low-fat all fruit yogurt are healthy, tasty, and easy.
• Take a healthy approach. If your sweet tooth is taking over and chocolate is on your mind, try a hot chocolate drink instead of a chocolate bar. An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat. If you’re craving something savory, snack on baked tortilla chips instead of regular corn chips and pair with salsa instead of sour cream.
• Read the label. What looks like a small package of cookies can contain 2 or more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label!
Simple Snack Ideas
• Ready-to-eat veggies*
• Multicolored bell peppers (sliced or miniature)
• Grape tomatoes
• Sugar snap peas
• Baby carrots
• Pre-cut broccoli florets
• Celery sticks
• Hummus*, nut butter, or low-fat ranch dressing on hand for dipping. You can buy individual containers of humus or dressing at Costco (check at your local grocery store as well) so you don’t have to worry about portion sizes or the temptation to eat the whole container!
• Eat with veggies, a handful of whole grain crackers, or 1 large rice cake
• Fresh fruit*
• 1 small apple, pear, orange, or other tree fruits
• ½ cup berries
• ½ papaya or mango
• melon
• Fresh fruit with 1 cup plain yogurt
• ½ cup low-fat cottage cheese w/ fruit slices or bell peppers
• Newman’s Own Natural White Kernel Popcorn (Microwavable) – 3 cups is a serving and is a great source of whole grains! Air or stove top popped in olive oil are also great options!
• 1 Mozzarella cheese stick*
• A handful (about ¼ cup) of almonds, walnuts, or other tree nut for a quick burst of energy*
• 1 piece of whole grain toast with ¼ sliced avocado
*Can be purchased in the SAC Café
Click here for more articles in our Resource Library.
Here are some ways to make healthy snacking part of your daily routine:
• Prepare in advance. When you make something yourself, you get to control the ingredients and put in what's good for you. Try making your own trail mix or cutting up melon or vegetables in advance and keeping them in single serving bags in the fridge.
• Keep healthy snacks on hand. Make it a habit to stash fresh fruit, whole-grain crackers, or baby carrots in your or workout bag or desk drawer so you always have some healthy food nearby.
• Variety is key! Healthy snacking doesn't have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, whole-grain pita chips with hummus, or low-fat all fruit yogurt are healthy, tasty, and easy.
• Take a healthy approach. If your sweet tooth is taking over and chocolate is on your mind, try a hot chocolate drink instead of a chocolate bar. An 8-ounce mug of hot chocolate has only 140 calories and 3 grams of fat. A chocolate bar, on the other hand, has 230 calories and 13 grams of fat. If you’re craving something savory, snack on baked tortilla chips instead of regular corn chips and pair with salsa instead of sour cream.
• Read the label. What looks like a small package of cookies can contain 2 or more servings — which means double or even triple the amounts of fat, calories, and sugar shown on the label!
Simple Snack Ideas
• Ready-to-eat veggies*
• Multicolored bell peppers (sliced or miniature)
• Grape tomatoes
• Sugar snap peas
• Baby carrots
• Pre-cut broccoli florets
• Celery sticks
• Hummus*, nut butter, or low-fat ranch dressing on hand for dipping. You can buy individual containers of humus or dressing at Costco (check at your local grocery store as well) so you don’t have to worry about portion sizes or the temptation to eat the whole container!
• Eat with veggies, a handful of whole grain crackers, or 1 large rice cake
• Fresh fruit*
• 1 small apple, pear, orange, or other tree fruits
• ½ cup berries
• ½ papaya or mango
• melon
• Fresh fruit with 1 cup plain yogurt
• ½ cup low-fat cottage cheese w/ fruit slices or bell peppers
• Newman’s Own Natural White Kernel Popcorn (Microwavable) – 3 cups is a serving and is a great source of whole grains! Air or stove top popped in olive oil are also great options!
• 1 Mozzarella cheese stick*
• A handful (about ¼ cup) of almonds, walnuts, or other tree nut for a quick burst of energy*
• 1 piece of whole grain toast with ¼ sliced avocado
*Can be purchased in the SAC Café
Click here for more articles in our Resource Library.
Friday, October 16, 2009
Stay Motivated in the Change of Seasons
With the transition in seasons, some of us start to revert back to hibernation mode. We are no longer able to enjoy the sunny outside weather that motivates us to get out and move, zapping our energy and in some instances dragging us down with feelings of depression. With the winter months and holidays quickly approaching don’t get caught in the downward spiral of getting too comfortable, missing workouts, or sacrificing your nutrition “just because of the holidays”. As the days get shorter and weather starts to change, it’s a great time to set resolutions early to beat the cold weather blues and keep your motivation running. Don’t lose sight of your fitness goals; try these tips to help keep you motivated!
1. Make an action plan. Set specific, manageable goals. While you should always keep your eye on your long-term goals, you have to break them down into bite-sized, short-term goals. Set goals by the week so that you don't lose focus or become frustrated because things aren't happening as quickly as you think they should. Always write your goals down and revisit them often.
2. Use a support system. Discuss your goals with loved ones.
3. Try something new. Try a different class instead of your usual. Maybe there's an activity you've always wanted to try, like a triathlon, snow skiing or Tai Chi. Experimenting with different pieces of equipment such as bosu balls, core boards, medicine balls, kettlebells, etc will keep things interesting!
4. Use extrinsic motivation. When you reach those goals, reward yourself! Treat yourself to a massage or buy a new pair of shoes. You can even reward yourself on a daily basis by soaking in the hot tub at the gym or taking a long, hot shower after your workout.
5. Find a workout buddy. You'll be more inclined to show up if someone else is depending on you, plus you can pump each other up. Work out with a friend, co-worker, parent or spouse. You can also join a group class, sports league or team.
6. Download new music! Make a new playlist with your favorite upbeat music!
7. Visit the blog! Our blog is full of helpful tips to stay on track with your fitness program. Reading and staying updated with insightful and useful fitness information can help remind you of your goals.
8. Make it a competition. Join the Lose It! Program and challenge your friends, family members or co-workers to a weight loss or fitness contest.
9. Choose a workout you enjoy. Change your mindset and look at working out as a hobby rather than a chore.
10. Let your emotions inspire you. Mad at your spouse? Maybe you just got a promotion at work and you can't contain your excitement. Whether you're sad, angry or jubilant, exercise is an excellent release for all those emotions and can improve your mood and mindset.
11. Be a role model. By working hard and setting an example, you will not only motivate yourself to keep going but will also help motivate others around you.
12. Chart your progress. Monitoring your daily, weekly and monthly progress will help you reach your short-term goals and set new ones along the way. Besides your physical appearance, keeping a written record is another visual reminder of your hard work and progress.
13. Think about the Longer Term. Think about the warmer months to come: the bikinis, the pool parties, etc. Wouldn’t it be wonderful to not have to shed your winter weight to be in great shape for them? Focusing on the longer term, whether the summer season coming in the future or your overall long term health, is a great way to stay motivated to continue with your exercise program.
14. Adjust with Daylight. As daylight changes, so may your attitude towards what is the best time of day to workout. You may find that your normal evening workout isn’t as easy to do as a morning time workout, or vice verse. It is best to find the time of day that is going to keep you motivated.
15. Remember the end result - improving your health. Whether you are exercising to lose weight or to stay in shape, remember it will improve your overall health - physically, mentally and emotionally - and help you live a longer, more fulfilling life.
Everyone will have their own methods for what keeps them focused and determined to keep working towards their goals, so find something that works for you! Just because seasons change is no excuse to put your fitness on the back burner, utilizing these concepts will help you stay motivated to reach your goals in a productive and pleasurable manner. And, if you still find yourself lost and lacking motivation don’t hesitate to contact one of our fitness professionals to help ignite your fire within!
Click here for more articles in our Resource Library.
1. Make an action plan. Set specific, manageable goals. While you should always keep your eye on your long-term goals, you have to break them down into bite-sized, short-term goals. Set goals by the week so that you don't lose focus or become frustrated because things aren't happening as quickly as you think they should. Always write your goals down and revisit them often.
2. Use a support system. Discuss your goals with loved ones.
3. Try something new. Try a different class instead of your usual. Maybe there's an activity you've always wanted to try, like a triathlon, snow skiing or Tai Chi. Experimenting with different pieces of equipment such as bosu balls, core boards, medicine balls, kettlebells, etc will keep things interesting!
4. Use extrinsic motivation. When you reach those goals, reward yourself! Treat yourself to a massage or buy a new pair of shoes. You can even reward yourself on a daily basis by soaking in the hot tub at the gym or taking a long, hot shower after your workout.
5. Find a workout buddy. You'll be more inclined to show up if someone else is depending on you, plus you can pump each other up. Work out with a friend, co-worker, parent or spouse. You can also join a group class, sports league or team.
6. Download new music! Make a new playlist with your favorite upbeat music!
7. Visit the blog! Our blog is full of helpful tips to stay on track with your fitness program. Reading and staying updated with insightful and useful fitness information can help remind you of your goals.
8. Make it a competition. Join the Lose It! Program and challenge your friends, family members or co-workers to a weight loss or fitness contest.
9. Choose a workout you enjoy. Change your mindset and look at working out as a hobby rather than a chore.
10. Let your emotions inspire you. Mad at your spouse? Maybe you just got a promotion at work and you can't contain your excitement. Whether you're sad, angry or jubilant, exercise is an excellent release for all those emotions and can improve your mood and mindset.
11. Be a role model. By working hard and setting an example, you will not only motivate yourself to keep going but will also help motivate others around you.
12. Chart your progress. Monitoring your daily, weekly and monthly progress will help you reach your short-term goals and set new ones along the way. Besides your physical appearance, keeping a written record is another visual reminder of your hard work and progress.
13. Think about the Longer Term. Think about the warmer months to come: the bikinis, the pool parties, etc. Wouldn’t it be wonderful to not have to shed your winter weight to be in great shape for them? Focusing on the longer term, whether the summer season coming in the future or your overall long term health, is a great way to stay motivated to continue with your exercise program.
14. Adjust with Daylight. As daylight changes, so may your attitude towards what is the best time of day to workout. You may find that your normal evening workout isn’t as easy to do as a morning time workout, or vice verse. It is best to find the time of day that is going to keep you motivated.
15. Remember the end result - improving your health. Whether you are exercising to lose weight or to stay in shape, remember it will improve your overall health - physically, mentally and emotionally - and help you live a longer, more fulfilling life.
Everyone will have their own methods for what keeps them focused and determined to keep working towards their goals, so find something that works for you! Just because seasons change is no excuse to put your fitness on the back burner, utilizing these concepts will help you stay motivated to reach your goals in a productive and pleasurable manner. And, if you still find yourself lost and lacking motivation don’t hesitate to contact one of our fitness professionals to help ignite your fire within!
Click here for more articles in our Resource Library.
Wednesday, October 14, 2009
You Stretch, Move, Dance, Thrive.
The American Cancer Society has designated October as Breast Cancer Awareness Month to spread the message that early detection of breast cancer followed by prompt treatment saves lives. Every year, thousands of women unknowingly gamble with their lives because they do not take the time for a routine breast exam. Many of these women are not aware that a few simple home tests could end up saving their lives.
As the numbers of breast cancer survivors increases, both through awareness and improved medical treatments, alternative therapies are emerging to help people with their physical, mental and emotional well being. Successful programs help survivors develop tools to improve their immune system, balance the emotional stresses of cancer and normal life, and learn about other options for recovery that may be available.
Thousands of the 2.5 million breast cancer survivors in this country move, stretch, and thrive with Lebed Method classes. The Lebed Method, Focus on Healing is a 28-year old program designed by a dance movement specialist and two physician/surgeons. It was the first model program developed to help survivors and is the only program of it’s kind to be published in a medical journal.
The Lebed Method takes like-experienced individuals and constructively facilitates the pursuit of a positive, fun course of recovery. The program combines sound physical therapy practices with the freeing aspects of gentle movement, the inspiration and spirit elevation of eclectic music, empowerment from information and education, and positive reinforcement in a group format.
Originally designed for breast cancer survivors, the Lebed Method has also been found to be beneficial for individuals recovering from other cancers, surgery, dealing with chronic disorders, and seniors. Benefits are numerous and include:
• Reduction of Pain
• Increased range of motion
• Increased energy
• Released frozen shoulder
• Reduced depression
• Assistance in structural rebalancing
• Promotion of positive self image / joy
• Stimulation of the lymphatic (immune) system
• Reduction and/or deterrence of lymphedema (swelling in the limbs that is a consequence of surgery and radiation)
• Weight stabilization
• Reestablishment of a sense of beauty and sexuality
The Seattle Athletic Club offers complimentary Lebed Method classes for both members and the community at large. To attend a class, please contact Barbara Miller at 206-443-1111, Claudia Cheyne-Cook, or drop into a class at Seattle Athletic Club – Downtown: Tuesdays / Thursdays at 4:30 – 5:30pm.
Click here for more articles in our Resource Library.
As the numbers of breast cancer survivors increases, both through awareness and improved medical treatments, alternative therapies are emerging to help people with their physical, mental and emotional well being. Successful programs help survivors develop tools to improve their immune system, balance the emotional stresses of cancer and normal life, and learn about other options for recovery that may be available.
Thousands of the 2.5 million breast cancer survivors in this country move, stretch, and thrive with Lebed Method classes. The Lebed Method, Focus on Healing is a 28-year old program designed by a dance movement specialist and two physician/surgeons. It was the first model program developed to help survivors and is the only program of it’s kind to be published in a medical journal.
The Lebed Method takes like-experienced individuals and constructively facilitates the pursuit of a positive, fun course of recovery. The program combines sound physical therapy practices with the freeing aspects of gentle movement, the inspiration and spirit elevation of eclectic music, empowerment from information and education, and positive reinforcement in a group format.
Originally designed for breast cancer survivors, the Lebed Method has also been found to be beneficial for individuals recovering from other cancers, surgery, dealing with chronic disorders, and seniors. Benefits are numerous and include:
• Reduction of Pain
• Increased range of motion
• Increased energy
• Released frozen shoulder
• Reduced depression
• Assistance in structural rebalancing
• Promotion of positive self image / joy
• Stimulation of the lymphatic (immune) system
• Reduction and/or deterrence of lymphedema (swelling in the limbs that is a consequence of surgery and radiation)
• Weight stabilization
• Reestablishment of a sense of beauty and sexuality
The Seattle Athletic Club offers complimentary Lebed Method classes for both members and the community at large. To attend a class, please contact Barbara Miller at 206-443-1111, Claudia Cheyne-Cook, or drop into a class at Seattle Athletic Club – Downtown: Tuesdays / Thursdays at 4:30 – 5:30pm.
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