This year has reminded me of the truth about physical transformation…that significant long-term change requires long-term practice. Covid pretty much forced me into this reminder. Consistency is the key and there is no way around it. If you just experienced an eye roll – I totally get it. Hearing that can be really overwhelming and annoying. Trust me, I wish I could say if you do this for two months you can achieve great health, balance, and strength and you will stay like that forever. How amazing would that be? If change is your goal it is going to take time dedication and practice. Whether that is physical, mental, or learning a new skill. Is committing to doing the work it takes to reach a new fitness goal challenging, oh yes, but the increase in energy and positive results are so motivating and rewarding in so many ways. It will be worth it.
Read moreHow Barre Helps me stay Fit Over Forty
At 43 I am the strongest I have ever been in my life. I did it by shifting my mindset (and working seriously hard). I find talking about weight loss/ getting in shape right now, pretty tricky – mostly because I want to be careful not to promote the wrong message. And because one of the biggest pitfalls I see being “sold” in the world and on social media about fitness/weight loss is the idea that you can “start this program or that one or follow a certain diet” and you will look completely transformed in X amount of time. The problem with this is that – 1) I really believe there is no one fit all approach to health and fitness, what worked for one person may not work for all and 2) the people promoting these transformations I can bet you, are often times doing way beyond what they are sharing that they do. This is often leaving people that don’t get the results promised by some programs felling like they failed or they must just lack the discipline to change (trust me I have been there). And that can be very demotivating. For example, I can share with you what I have been doing to get in better shape, if you ask me , I would say “teaching 4-5 barre classes a week ( now online I actually do the class) and lift weights twice a week, and eat healthy. Great- sounds simple right? But what is missing is on top of that – I physically practice the class before I teach it, I am active pretty much all day with my kids, I take my dog on long walks, I eat very strategically based on the amount of exercise I do each day ( this is to make sure I am eating enough) . I am moving way more than my workouts. I am sharing all this because it is the whole real picture, not a packaged wellness program. And I am really enjoying it. Side note: Joy is a secret ingredient to sticking with a program long term (More on that another time).
Read moreMonday Moves: Abs
The abdominal muscles are very important when it comes to being able to move the body. The abdominal muscles are made up of many diverse fiber attachments on the front sides bottom, and back of the trunk, the mid-section and all the way down to the pelvis. Not only do these muscles flex, extend, bend and rotate the torso, the abdominal muscles can help move the pelvis, thigh, spine, head, and neck. Therefor it is important that abs muscles are strong enough to support movement and stability in the body. The abdominal muscles also play a role in breathing.
Read moreMonday Moves: Inner Thighs
Strong inner thighs are important for providing support and stability to the hips and the knees joints. I love this exercise because it allows for isolating and strengthen the inner thigh muscles without the added weight of a standing exercise which may put extra strain on the hips and/or low-back. If you do have any injuries, strains or weaknesses ( hips, knees, low back) this is a great option for a modification for thigh work. This move can also be done without a resistance band, just focusing on engaging (moving) the inner thigh muscles.
Read moreMonday Moves: Triceps
This exercise is designed to tone, strengthen and create definition to the backs of the arm. If you do not have a resistance band you can use a towel.
Read moreMindful Movement
One of the most successful strategies I have been using with my students and clients who are already regular exercisers, but not seeing results they want is by encouraging them to embrace more mindful approach to their exercises and fitness routines. By mindful, I don’t just mean trying to be more present, more in the moment, more breathing, but this is more about incorporating the same type of balanced approach to exercise that most people do with their eating habits. For example, most people don’t eat the same foods every Monday, every Tuesday, every Saturday etc. etc.. year after year. Yet, when I hear from many of my students, I often hear a similar story like this “I spin on Mondays and Wednesdays, boot camp Tuesdays, Barre on Fridays, and Yoga on Saturdays. This has been my cross-training schedule for 5-10 years”. The type of exercises doesn’t really matter, it is the more the emphasis on a routine that people are following month after month without getting the results they are looking for. I hear this all of the time that people find a fitness routine that fits their schedule or, or a list of favorite instructors they follow, and they will stay with this exact plan for a long time, even if they are not seeing the results that they want, and even if it is not necessarily making them feel good.
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