You can’t turn on the TV, drive down the road or go to a party without being confronted with America’s hottest obsession: weight. Diets are a billion-dollar industry; companies spend millions and millions luring you to try the latest diet (low carb, high protein, low fat, no fat, you name it) with promises that this will (finally!) be the solution—your shortcut to a thinner body. Advertising efforts also deeply affect our children, who develop distorted body images and are often on diets as early as nine or 10 years of age.
Our culture touts diet pills, celebrity workouts, convenience foods and trendy diets to help us achieve our desired weight, but these quick-fix solutions have backfired. America’s populace has reached its highest weight in history. About half of Americans are overweight; one-third are obese. Diets steer us away from our common sense and dip deeply into our pocketbooks while eliciting few, if any, lasting results. Why?
Tuesday, October 26, 2010
Let Exercise Be Thy Medicine: Circuit Training
My true love is Pilates. However, when I am not doing pilates I do circuit training! As a recovering chronic cardio addict (I used to train for marathons!), Pilates and circuit training are now my favorite forms of exercise because both types of workout are time efficient and I see way more improvement in how my body looks and feels in a shorter amount of time per week than I ever did with continuous cardio or straight set training with weights. Are you working out for hours on the treadmill but not seeing as much change as you would like in your body? Have you hit a plateau in weight loss or stopped seeing improvements in your race times or strength? Come try circuit training and Pilates with me!
Circuit training uses a combination of aerobic and strength training to effectively burn tons of calories, strengthen the major muscle groups as well as the stabilization muscles, and improves functioning of the heart and lungs within a shorter period of time than a typical cardio workout. So you don't have to waste hours at the gym! Plus the variety and quick changing movements make it more fun than continuous cardio or straight set training with weights so you are more likely to stick with it! The greatest thing is that you can do circuit training indoors or outdoors, in a group or by yourself, with equipment (bands, weights, balls, bosu's, jump ropes, etc) or with just the weight of your own body. So you can fit in a quick effective workout wherever, whenever! You can even set up a fun circuit training game including relay races and other competitions so you can exercise with your kids and family!
Circuit training combines 4-10 exercises that are completed one right after the other, with little or no rest in between. Perform each exercise for a specified time (like 1 minute), rest for no more than 30 seconds before moving on to the next exercise. Completion of all the exercises is considered one circuit. The total number of circuits you complete is up to you. For beginners, start with 30 seconds per exercise and increase the time as you get stronger. Another way to progress is to shorten your rest in between exercises and circuits.
Of course it is important to have good form in each exercise and someone to help push you with new exercises and challenges which is why it is always a great idea to have some of your workouts be with a personal trainer. Just like in Pilates, it is very important to have good form in order to get the benefit of the exercise and prevent injury. Whether you are located in the Moscow/Pullman area or not, please contact me to schedule a free consultation to discuss your fitness and nutrition goals so I can help set up some great circuit routines and nutrition plans with you!
If you want a fun, time-effective way to lose weight, break through plateaus, gain strength, and improve overall cardiovascular health, try this no-equipment-needed circuit training workout and schedule a free consultation with me so I can design more circuit workouts for you! This circuit takes about 10 minutes. You can do it once, twice, three times in a row, use it as a break in your workday and do it every few hours, or do it alternating with aerobic exercise like running, walking, or biking. When I am doing lots of computer work during the day, I set my alarm for every two hours to do a 10 minute circuit...it helps with my energy and concentration and keeps me fit even when I am busy!
Click "read more" to see the circuit workout.....
Circuit training uses a combination of aerobic and strength training to effectively burn tons of calories, strengthen the major muscle groups as well as the stabilization muscles, and improves functioning of the heart and lungs within a shorter period of time than a typical cardio workout. So you don't have to waste hours at the gym! Plus the variety and quick changing movements make it more fun than continuous cardio or straight set training with weights so you are more likely to stick with it! The greatest thing is that you can do circuit training indoors or outdoors, in a group or by yourself, with equipment (bands, weights, balls, bosu's, jump ropes, etc) or with just the weight of your own body. So you can fit in a quick effective workout wherever, whenever! You can even set up a fun circuit training game including relay races and other competitions so you can exercise with your kids and family!
Circuit training combines 4-10 exercises that are completed one right after the other, with little or no rest in between. Perform each exercise for a specified time (like 1 minute), rest for no more than 30 seconds before moving on to the next exercise. Completion of all the exercises is considered one circuit. The total number of circuits you complete is up to you. For beginners, start with 30 seconds per exercise and increase the time as you get stronger. Another way to progress is to shorten your rest in between exercises and circuits.
Of course it is important to have good form in each exercise and someone to help push you with new exercises and challenges which is why it is always a great idea to have some of your workouts be with a personal trainer. Just like in Pilates, it is very important to have good form in order to get the benefit of the exercise and prevent injury. Whether you are located in the Moscow/Pullman area or not, please contact me to schedule a free consultation to discuss your fitness and nutrition goals so I can help set up some great circuit routines and nutrition plans with you!
If you want a fun, time-effective way to lose weight, break through plateaus, gain strength, and improve overall cardiovascular health, try this no-equipment-needed circuit training workout and schedule a free consultation with me so I can design more circuit workouts for you! This circuit takes about 10 minutes. You can do it once, twice, three times in a row, use it as a break in your workday and do it every few hours, or do it alternating with aerobic exercise like running, walking, or biking. When I am doing lots of computer work during the day, I set my alarm for every two hours to do a 10 minute circuit...it helps with my energy and concentration and keeps me fit even when I am busy!
Click "read more" to see the circuit workout.....
Let Food Be Thy Medicine: Leafy Greens!!!
Your Goal this Week: Eat Greens for Breakfast, Lunch, and Dinner
Green vegetables are the foods most missing in modern diets. Learning to cook and eat greens is essential to creating health. When you nourish yourself with greens, you will naturally crowd out the foods that make you sick. Greens help build your internal rain forest and strengthen the blood and respiratory systems. Green is associated with spring, the time of renewal, refreshment and vital energy. In Asian medicine, green is related to the liver, emotional stability and creativity.
Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals. Whenever possible, choose organic. But eating non-organic greens is much better than not eating any greens at all!
Some of the benefits from eating dark leafy greens are:
Blood purification
Blood purification
Cancer prevention
Improved circulation
Strengthened immune system
Promotion of healthy intestinal flora
Promotion of subtle, light and flexible energy
Lifted spirit and elimination of depression
Improved liver, gall bladder and kidney function
Cleared congestion, especially in lungs by reducing mucus
Improved circulation
Strengthened immune system
Promotion of healthy intestinal flora
Promotion of subtle, light and flexible energy
Lifted spirit and elimination of depression
Improved liver, gall bladder and kidney function
Cleared congestion, especially in lungs by reducing mucus
Click "read more" below to get recipes for eating greens for breakfast, lunch, and dinner!
Tuesday, October 19, 2010
Pilates in Moscow
Sprout Wellbeing will be teaching the Tuesday/Thursday pilates mat classes at Moscow Mountain Physical Therapy starting in November. Moscow Mountain Physical Therapy offers several other classes including both mat and reformer pilates classes! Contact them for details.
Class Schedule (Moscow Mountain Physical Therapy): Tues/Thurs 5:15-6:15pm
First class Tuesday Nov 2nd
Cost TBD
(Is this a bad time for you? Email me at sproutwellbeing@gmail.com to let me know what time works better!)
Class Schedule (Moscow Mountain Physical Therapy): Tues/Thurs 5:15-6:15pm
First class Tuesday Nov 2nd
Cost TBD
(Is this a bad time for you? Email me at sproutwellbeing@gmail.com to let me know what time works better!)
Pilates in Pullman
Are you ready to transform your life, your body, your energy levels, and the health of you and your family? Sprout Wellbeing is excited to be teaming up with Anytime Fitness to offer a complete life and health transformation package including pilates classes, personal training, and holistic health and nutrition coaching programs! Email sproutwellbeing@gmail.com today to set up a free health consultation to learn more about how this holistic approach will support you in addressing all the barriers keeping you from your version of an ideal healthy lifestyle.
The first Pilates class at Anytime Fitness is Monday Nov 1st 5:15 – 6:15pm.
Both members and Non-members of Anytime Fitness are welcome.
Come learn more about this amazing exercise that will transform how your body looks and feels whether you are a beginner exerciser, someone recovering from an injury, or a hardcore exerciser looking to challenge yourself, improve your race times, or really see changes in how your body looks!
Schedule will be modified in the next few weeks based on interest and your time/day requests! Whether or not you can make it to the first class on Monday Nov 1st, if you are interested in Pilates please contact Tessa Graham at sproutwellbeing@gmail.com or 510-501-2618. Let her know if you will be attending classes and/or what days and times work for your schedule. We would like to add 1 - 2 more class times/days to the schedule including possibly a Saturday morning class.
I am also available for private personal training or private pilates training.
The first Pilates class at Anytime Fitness is Monday Nov 1st 5:15 – 6:15pm.
Both members and Non-members of Anytime Fitness are welcome.
Come learn more about this amazing exercise that will transform how your body looks and feels whether you are a beginner exerciser, someone recovering from an injury, or a hardcore exerciser looking to challenge yourself, improve your race times, or really see changes in how your body looks!
Schedule will be modified in the next few weeks based on interest and your time/day requests! Whether or not you can make it to the first class on Monday Nov 1st, if you are interested in Pilates please contact Tessa Graham at sproutwellbeing@gmail.com or 510-501-2618. Let her know if you will be attending classes and/or what days and times work for your schedule. We would like to add 1 - 2 more class times/days to the schedule including possibly a Saturday morning class.
I am also available for private personal training or private pilates training.
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