HIIT It!


There is an exercise method for
everything you could think of. But really! For those of you looking for a
workout that doesn’t take up a lot of time or if you want to switch up your
routine, try a high intensity interval workout.
Commonly called HIIT for short, High Intensity Interval Training is exactly what it sounds like- intervals of
high intensity work with periods of rest. Research shows that HIIT can improve
blood pressure, insulin sensitivity, and improve both aerobic and anaerobic
fitness. HIIT is a great cardiovascular workout that can also help you lose
body fat while still working your muscles hard. Most of the intervals are
determined by a percent heart rate max, typically 80% or more. The rest time-
which can also be an active rest period- is different depending on fitness
levels and the amount of recovery needed for that given effort. The basic rule
is the higher the intensity, the shorter the speed interval.
So why does HIIT work? Working at
a high intensity causes your body to need more oxygen and more energy.
Typically, HIIT sessions are about 20 minutes in length. Because this method of
training demands more energy and oxygen, it takes longer for your body to
recover and your body can still be burning calories at a higher rate than
normal even after you stop exercising. This is called excess post-exercise
oxygen consumption, or EPOC, and can help you lose body fat or even help
maintain a healthy body composition. Working a HIIT session into your routine
regularly can help you feel more energetic.
If you have never tried a HIIT
session before, make sure you find a fitness professional to help guide you and
build a training regimen that works best for you. This type of training isn’t
for everyone since it is done at such a high intensity. There are many
different types of HIIT programs as well, so find the one that meets your needs
and make sure your program is safe and effective!

Blog post by Nikki Courtney.

Easy Exercises for Better Balance

It’s
that time of year where we start walking in a winter wonderland. This winter
wonderland is great for the holiday season, but with
winter also comes snow and ice. Losing your balance in these conditions can
lead to slipping and falling and possible injuries. Luckily, there are
exercises you can do to help train your balance and avoid sliding around! Here
are a few:

Stand
on One Foot

Stand
near the wall, a rail, or the back of a chair. Staying tall, stand on one leg.
Start with 20 second intervals and work your way up. You can start with holding
on, but try to use only fingertips and eventually using no hands once you are
ready. For an added challenge, try standing with your eyes closed.


Tandem
Walk

Walk
heel to toe. Try not to look down at your feet!


Half Roll Exercises

Step Forward and Backward

This
can also be done while doing the tandem walk. Stand on the half roll with one
foot in the middle. Step forward, shifting your weight. Then step backward. Try
not to look down. This can be done close to a wall, but try to work your way to
not using your hands. Make sure you are focusing on shifting your weight!
Switch which foot is in the middle as well.


Squat
and Touch

Stand
on the half roll with one foot in the middle. Step forward and slowly squat
down. Try to touch your knee first, then stand back up. Once you feel
comfortable, try squatting down and touching your shin or the insole of your
foot. This can also be done stepping backward on the half roll.


Leg
Swing

Stand
with one foot in the middle of the half roll. Simultaneously swing the other
leg forward with the opposite arm (I.e. swing left leg with right arm). Then
swing the leg back, again coordinated with the opposite arm. Stand tall, leg
the swing come from the hip not the knee. Make sure to switch the leg you stand
on.


Blog post by Nikki Courtney.

DOMS: That Day After the Gym Feeling

Ever
go to the gym and wake up the next day feeling like you can’t move? That sore-
wow I worked out hard yesterday- feeling? Well, you can thank DOMS for that.
DOMS
stands for delayed onset muscle soreness. The science of why DOMS occurs isn’t
exact, but a lot of research points to the major cause being microtrauma to the
muscle being worked. This is especially true in exercises that require a lot of
eccentric muscle contractions, or the “lengthening” of the muscle being worked.
Typically this soreness is felt 6-8 hours post-exercise but the effects can be
felt for up to 48 hours (Levy, 2015). 
DOMS is not caused by a buildup of lactic acid or metabolic waste in the
body as many believe. “DOMS appears to be a product of inflammation caused by
microscopic tears in the connective tissue elements that sensitize nociceptors
and thereby heighten the sensations of pain (Schoenfield & Contreras,
2013).”
It’s
a common misconception that being sore after a workout means that you will gain
muscle. DOMS is not an indicator of hypertrophy (building muscle size). In
fact, there are really 3 factors for hypertrophy to happen: mechanical tension,
metabolic stress, and muscle damage (Levy, 2015). What does this all mean in
the long run? DOMS indicates that there is damage done to the muscle which,
although necessary in building muscle mass, does not mean that you are. Being
too sore can cause you to take more rest time, becoming very counterproductive.
“First, severe soreness can significantly decrease force-producing capacity,
which will be detrimental to performance in subsequent workouts. Second,
motivation levels can take a hit when you’re hindered by crippling muscle
soreness (Levy, 2015).”
Being
sore is normal. Being so sore you cannot move is not. Make sure you aren’t
overtraining and your exercise regimen is suited for your goals. If you are not
sure, seek the help of a trainer. Remember- train smart!

Blog post by Nikki Courtney.
References
Levy, W. DOMS: The Good, the Bad, and
What It Really Means to Your Training (Breaking Muscle). https://breakingmuscle.com/strength-conditioning/doms-the-good-the-bad-and-what-it-really-means-to-your-training.
(2015)

Schoenfeld, B.J. and Contreras, B.  “Is Postexercise Muscle Soreness a Valid
Indicator of Muscular Adaptations?” Strength
and Conditioning Journal, vol. 35 No. 5 pp. 16-21 (2013)

A Pound is a Pound

The human body is an amazing thing.
Physiologically, there are so many things that happen in unison that keep us
alive. Muscles, bones, and fat are three major components of the body. We need
all three to survive, including fat. Having too much or too little of any of
these things can lead to a multitude of health issues. So how can you find out
how much you have?
First, let’s look at body composition.
Body composition is essentially how much muscle, bone, fat, and water compose
the body. For body composition, it is more of a comparison of fat free mass, or
lean mass, to fat mass. Everyone’s body composition is different. For example,
women tend to have a higher percent of fat than men of the same age for a
number of reasons (i.e. childbearing, hormone regulation). As you age, body
composition changes as well (i.e. muscle atrophy).
Body mass is different from body
composition. Instead of looking at lean mass vs fat mass, it is more of a
ratio. Body mass index (BMI) is a comparison of total body weight to height; it
does not look at the composition of the body but the sum of all its components.
Many healthcare professionals and fitness experts use BMI to find a correlation
for body fat. This height to weight ratio gives an estimate for percent body
fat. Once found, it can be compared to a chart which takes into consideration
your age and gender to see if it is a “healthy” percent. This can be a great
tool for much of the general population. But because BMI isn’t considering how
much of the total body weight is fat and how much is muscle, etc., it is not
always reliable. Take a professional body builder, for example: lots of muscle,
very little body fat. According to their BMI, they can sometimes fall under the
“obese” category simply because of their height to weight ratio.
One common misconception I’ve heard is
that muscle weighs more than fat. This isn’t entirely true; a pound is a pound
no matter what. What this is referring to is actually the difference in density.
Muscle is more dense than fat is. Simply put, a pound of muscle takes up less
space in the body than a pound of fat does. This is important to understand
when you look at total body weight.
When you get on a scale, it tells you a
total body weight. If you are eating correctly and exercising to lose weight,
try not to rely on the numbers on the scale for progress. You could be losing
body fat and gaining muscle but weigh exactly the same. Take a look at yourself
in the mirror- how are your clothes fitting? How are you feeling? These are
better for determining progress than a number on the scale. This can happen in
reverse too; you can lose muscle and gain fat, essentially weighing the same
but physically look “bigger.”
If you are interested in finding out
your body composition, contact your doctor or a facility that conducts body
composition testing. Remember, if you feel better, that is the most important
thing! Don’t compare your progress to anyone else or a quantitative number
because it isn’t always reliable.

Blog post by Nikki Courtney.

5 Tips to Help You Stay Motivated


Some people dread the word ‘exercise.’ Thinking
about purposefully going to the gym can be very intimidating. Too often people
will find every excuse in the book not to go to the gym. “I’m too tired,” “I
don’t have enough time,” or my personal favorite “I don’t want to get sweaty.”
Motivation is hard to come by, but figuring out what
motivates you is the key to getting moving. There are two major types of
motivation- intrinsic and extrinsic. Intrinsically
motivated individuals can find it within themselves to go get stuff done.
The drive and need to workout is very self propelling. Extrinsic motivation is an outside source helping to push you in
the right direction. This could be as simple as having a trainer encourage and
push you or having a reward to work towards. To be the most successful, try to
find motivation in both.

Make a plan

Having a plan of action helps keep you on track.
This is the same idea as going grocery shopping. Most people will make a
shopping list and go to the store and buy what they need. Going into the
grocery store with no list usually means missing some items and buying impulse
foods. Make sure you have a plan. How many days a week do you want to workout?
For how long? Are you going to the gym, a fitness class, going for a run,
swimming, dancing? Plan it out and stick to it!

Have an end goal

What’s the point of making a plan if its not working
towards something? This could be as simple as “if I run 3 miles today, I’ll
allow myself a treat tonight” to “I want to lose 10lbs for a special event in 3
months.” Making a plan is much easier when you know what you’re working
towards.

Tell people about your plans and your goals

The more people that know what you’re working
towards, less you will get off track. Talk to your family and friends. Share
your goals and achievements with them. It will be more rewarding and you will
have to be more accountable.

Learn time management skills

Make exercise and physical activity apart of your
day, not something that you will get to if you have time. After a while
exercise should feel like a part of your routine and you will feel strange not
doing it.

Make it fun

The steps in your plan and your end goal should be
realistic. If you have never run before and you want to train for a marathon,
don’t start 4 weeks before. It will not be fun that way. Remember, you are
doing this for yourself. Really sit down and figure out what makes you happy
and what you enjoy doing. If the activities are fun, then it’s one more reason
to do it! The goal is yours, the reward is yours, so make sure you enjoy
yourself!

Blog post by Nikki Courtney.

Free Weights vs. Weight Machines

There are so many
different types of equipment that can be used in an exercise program. Two of
the most popular types of equipment are free weights and weight machines. But
how do you know which type to use? Each has their own pros and cons, but
depending on your goal one could be more beneficial than the other.



So what are free
weights? Any object that is not fixed to a set of axis is a free weight. This
could be a dumbbell, barbell, medicine balls, physio balls, kettle bells, ankle
weights, or even your own body weight. Each of these can move through various
planes in all three dimensions. Weight machines involve various combinations of
pulleys, cams, and lever arms working from a set axis. A set axis means they
work from a fixed range of motion.

Free weights provide a
constant resistance during an exercise. It doesn’t matter the position- lifting
5lbs is lifting 5lbs. However, the weight you actually lift on a weight machine
changes depending on the length of the lever arm. This can work in your favor,
especially if you are recovering from an injury. The lever arm will make
lifting the weight easier for a weaker joint and harder for a stronger joint.
So depending on your goal, both are beneficial. Most weight machines target a
specific muscle, also aiding in rehabilitation from an injury. This isn’t as
beneficial if you are looking for more functional movements, though. While
weight machines isolate a muscle, free weights can help you target and
indirectly work other muscles. Since free weights aren’t in a fixed plane and
allow for three dimensional movements, muscles have to control the movement.

Since machine weights
work on a system of pulleys, it is much easier to change the weight. Usually it
is as simple as putting the weight stack pin in a different slot. You don’t
have to work with weight plates or moving heavy pieces of equipment. These
pulleys, however, limit the amount you can adjust the range of motion.
Controlling the weight with free weights requires a higher level of skill as
well as balance and coordination. It is recommended, especially with any power
lifting, Olympic lifting, or heavy lifting in general, that a spotter is used
to ensure proper form and reduce the risk of injury. Weight machines typically
do not require the presence of a spotter because of their fixed range. Also,
free weights typically require a greater metabolic cost, meaning you burn more
calories.  
 
 
The equipment you use in
an exercise program really depends on what goal you are trying to accomplish.
If you are unsure about what you should be using and/or doing, seek the help of
a personal trainer or other fitness expert. A combination of both can be used
to get the most out of your workouts. Just remember- safety first!

 

Blog post by Nikki Courtney.

2 Types of Runs You Should Be Doing

Conversation Pace Run

Conversation pace running should
be a staple to any training plan.  In
fact 75-80% of your weekly mileage should be done at conversation pace.  So what exactly does that mean?

Think about a normal run for
you.  Are you breathing heavily and
struggle to get any words out?  Or are
you relaxed, breathing easy and feeling good?

Conversation pace is that
relaxed, breathing easily, feeling good kind of run.  It’s the pace you can run and hold a
conversation or even sing a song at submaximal effort. 


Most runners tend run too
hard, too often.  “If I am pushing myself to the limit every day, I will get faster in a
race.  Right?”  Wrong. 
High intensity running on an everyday basis will get you injured and/or
burnt out very fast.   Don’t get me wrong—it can also be difficult
slowing yourself down but it will pay off in the long run. 

What are some benefits of a
conversation pace run?
·     
Increase aerobic capacity
·     
Increase and improve oxygen consumption
·     
Improve fat metabolism
·     
Improve stamina/endurance
·     
Helps the body adapt to the stress of sustained running

How can you make sure you’re
not pushing yourself too hard?  At
various points during your run, do a little talk test.  If you can’t spit out a sentence or two, slow
it down.  Walk a little if you have to.  Chances are you’re heart rate is too high and
you have crossed over into that anaerobic training zone where lactic acid
starts to build up and fatigue sets in quicker.

Fartlek Run

Fartlek is a Swedish word
meaning “speed play.”   A Fartlek
run is just that—playing with speed! 
It’s a form of interval training with fast bouts of running followed by
a recovery period at conversation pace.

While there are many benefits
to Fartlek training, a Fartlek run is meant to be fun.  The goal is to vary your pace (at about
70-90% effort) throughout the run and vary the time/distance of the sprinting
and recovery phases.

A traditional Fartlek run
uses landmarks on your route as markers. 
Sprint to the next mailbox, jog two telephone poles, sprint to the next
driveway, etc.  The increase in speed
incorporates both the aerobic and anaerobic systems, challenging the
cardiovascular system.

Running at the same pace all
the time will cause a runner to plateau. 
Experiment with Fartlek runs to change gears and recruit different
muscle fibers.  It also helps simulate
the racing experience.  Think about the
small surges to pass another runner or slowing down to a walk at a water
station.

What are the benefits of a
Fartlek run?
·     
Increase speed
·     
Improve endurance
·     
Build strength
·     
Recruit different muscle fibers
·     
Varying intensities means greater calorie burn
·     
Practice and promote good running form

Fartlek running is great when
you are starting to incorporate speed workouts into your training.  Make sure you have a good 4-8 weeks of
aerobic base building down before you start any interval training.

Don’t forget to warm up
before beginning a fartlek run!  Start
with only a few repetitions in Week 1 and over time increase the number of
repetitions along with increasing speed intervals while decreasing rest intervals.  Remember this is a form of interval training
and a hard effort so limit to once a week—not every run!  With any interval training you want to avoid
doing too much too soon.
 
Incorporate these two types of runs into your training routine & plan, progress, perform!

Blog post by Jen Skiba, RRCA Certified Running Coach.

Alignment for Squats and Lunges

Now
who doesn’t do squats and lunges as a part of their workout routine?
Squats
and lunges are great multi joint exercises utilizing multiple muscle groups,
making them very effective and useful in a variety of exercise programs. Not
only do squats and lunges strengthen, but they help with balance, stability,
and can even improve your gait. Performing an improper squat or lunge, however,
can result in some pretty bad pain. Unfortunately, knee pain/injuries are
common, especially in women. Protecting your knees with proper alignment will
allow you to get the most out of your exercises. Maintaining good form will
also save your back, so pay attention!
1.    
Avoid driving the knee forward; keep your weight in
the heels!
·      
Many have heard
to “never let the knee over the toe.” This is a common phrase used by trainers
and therapist. What this is really getting at is to avoid forward movements
from the knee during the squat or lunge. Pressing the knee too far forward puts
an anterior shearing force on the ligaments that support the knee. Try to track
your knee over your little toe on the foot, this way you should still be able
to see your feet and avoid excessive forward movement.
·      
Do not go up on
your toes! The weight- especially in a squat- should be distributed into your
heels. Toes should be forward. When stepping forward into a lunge, keep the
weight in the heel of the leg you are actively stepping with and in the ball of
the foot on the trail leg.
2.    
Keep your shins over your ankle
·      
The goal is to
try and keep a somewhat vertical lower leg. While it may lean slightly forward,
you do not want the knee to move in a different direction than the ankle joint
(ex. knees collapsing inward). The stance can be wide, narrow, or hip width on
a squat so long as the knee ankle alignment is correct. For a lunge, look for a
right angle from the thigh to the knee to the ankle, keeping the knee in line
with the ankle.
3.    
Start with a pelvic tilt first then hinge at your
hips!
·      
The pelvic tilt
is critical to avoiding back pain and allowing activation of the powerful
gluteal muscles. A pelvic tilt sets a neutral lumbar spine (low back) and from
there you can hinge properly at the hips.
·      
To hinge at your
hips you must push your butt backward allowing the trunk to bend forward thus
loading your body weight in your heels. Without a good hip hinge, you put your
lower back and knees in jeopardy. The motion is almost like trying to sit in a
chair behind you for a squat. A general rule for forward lean is that the hips
should match the angle in your lower leg. It also facilitates equal weight
distribution between legs when performing a lunge. Make sure to clear your hips
once returning to the start position!

Forward Lunge


    Knee tracks over little toe, weight
evenly                          Right angles at knee
joints, toes forward 
distributed in front foot heel and ball of
trailing foot                     shins in line
with ankle joints

Squat with Counter Weight

                               Start position for most squats            Pelvic tilt and hip hinge

             Sit back on heels as if sitting in a chair              Full squat, thighs parallel to ground,
                                                                                              back and shin angles match

Follow
these basic form tips and you should see improvement in your squats and lunges
in no time! If you are unsure if correct form is being used, try performing the
exercise in front of a mirror or a friend who can help cue you.

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Blog post by
Nikki Courtney.

Are You Getting Enough Exercise?

It’s no secret that being active is a key to a
healthy life. Whether you go to the gym, swim, play sports, or go for a walk
with your dog- it’s all physical activity. 

But how much exercise should you be
getting? 

While everyone is different, there are guidelines for the average
adult to shoot for. The American
College of Sports
Medicine (ACSM) is a leading authority in sports medicine as well as exercise
science; ACSM came up with an evidence-based recommendation for apparently
healthy adults for the quality and quantity of exercise. Follow these
guidelines to help you stay happy and healthy!
In general, ACSM recommends that adults engage
in at least 150 minutes of moderate intensity cardiorespiratory exercise. This
could range from walking, running, playing a sport, kayaking, etc. 2- 3 days a
week should be dedicated to neuromotor exercises including balance, agility,
and coordination. Resistance training (weight training) should be performed for
each major muscle group at least 2 days a week. Make sure to switch between
single joint and multi joint exercises. Flexibility is important too! Each
stretch should be held for at least 60 seconds for the maximum benefit to be
achieved. Static stretching (stretch and hold) is best done after the muscles
are warmed up, so try to add stretches after your workout is done to cool
down.  Make sure to not only target major
muscles but add functional exercises as well!
So, what’s the best way to get all this exercise
in? ACSM recommends 5 days a week if you are performing moderate intensity
exercise for about 30 minutes a day. Getting into a routine and finding an
exercise program you love is vital to maintaining this healthy lifestyle. There
are plenty of ways to make it fun- try out group training, classes, or a
specialty program. There are great ways to stay active and be social. Still not
sure where to start? Try scheduling a session with a trainer.
Keep in mind that there is such a thing as
OVERTRAINING! Too much exercise can be a hindrance, too. Make sure to drink
plenty of water, eat a healthy meal, and listen to your
body. Remember- Plan. Progress. Perform.
Blog post by Nikki Courtney.
Reference

Quantity
and Quality of Exercise for Developing and Maintaining Cardiorespiratory,
Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance
for Prescribing Exercise. (2011). Medicine & Science in Sports &
Exercise, 43(7), 1334-1359. doi:10.1249/MSS.0b013e318213fefb 

Progressive Overload

Are
you no longer seeing results from your exercise routine?  Are you familiar
with the principle of progressive overload?  If not, this might be what
you’re missing.   
Your
body has most likely adapted to the demands you have placed on it when you
started your exercise routine.  If you do not increase the amount of
weight you are using or change your repetition schemes you will eventually
plateau. 
This
is where the principle of progressive overload come into play.  You need
to progressively overload the musculoskeletal system and progressively increase
the load as the tissues become accustomed to the stimulus. 
You
are probably asking yourself how do I know when to increase the weights I am
using and by how much?  As personal trainers, we are here to help make the
most out of your gym experience by keeping you safe as you progress.  They will give you suggestions on which
exercises you need to increase your weights and by how much.  

Dust off those exercise cards that you have
memorized and schedule an appointment with a personal trainer today!

Blog Post by Eric Chandler CSCS.

Post-Round Stretches for Golfers

Do you stretch after playing golf?
Post-round stretching is just as
important as your dynamic warm up.  The
goals of these static stretches are to decrease stiffness, prevent soreness and
increase golf flexibility.  The muscle is
taken to a point of mild stretch and held for 20-30 seconds.  Perform 2-3 repetitions of each
exercise.  Do not perform any exercise
that causes or increases pain.

Standing Quad Stretch

In your left hand, hold
the club upside down with the grip end planted firmly on the ground.  Stand on your left leg and grab your right
foot/ankle with your right hand.  Try to
keep your right knee directly underneath you. 
Hold 20-30 seconds.  Repeat on the
other leg.

Standing Hamstring Stretch

Hold the club upside down
with the grip end planted firmly on the ground. 
Stand on your left leg and place your right foot onto your golf cart or
another elevated stable surface.  Hinge
forward into the stretch until you feel a stretch in your hamstrings.  Hold 20-30 seconds.  Repeat on the other leg.

Bent Leg Calf Stretch

Hold the club upside down
with the grip end planted firmly on the ground. 
Step back with your right foot. 
Keep your right heel planted firmly on the ground and slowly bend your
back knee.  Hold 20-30 seconds.  Repeat with the other leg.

Standing Figure 4 Stretch

Hold the club upside down
with the grip end planted firmly on the ground. 
Cross your right leg, resting your right ankle just above the left
knee.  Slowly sit back into your
imaginary chair until your feel a stretch in your piriformis. 
Important: Keep your back straight, do not hunch forward.  Hold 20-30 seconds.  Repeat with the other leg.  (Can
also be done seated.)

Standing Prayer Stretch

Hold the club upside down
with the grip end planted firmly on the ground. 
You can also use your golf cart or higher stable surface.  Sit back into your heels, hinging at the hips
until you feel a stretch in your shoulders and lat muscles.  Hold 20-30 seconds.

Wrist Extension Stretch

Grab your right hand with
your left hand.  Extend your wrist
bringing your finger nails toward your forearm until you feel a mild stretch.  Slowly extend your elbow.  Hold 20-30 seconds.  Repeat on the other arm.

Wrist Flexion Stretch

Grab your right hand with
your left hand.  Flex your wrist bringing
your finger pads towards your forearm until you feel a mild stretch.  Slowly extend your elbow.  Hold 20-30 seconds.  Repeat on the other arm.

Blog post by Jen Skiba.

Yoga for Athletes


Most
athletes know and understand the benefits of cross training, but have you ever
considered incorporating yoga as part of your cross training?
Yoga not
only has physical benefits like flexibility, balance, coordination and
strength, but also offers the mental benefits of breath awareness and
concentration – all things athletes can benefit from!
Many
athletes don’t take the time to slow down and really focus on listening to and
taking care of their bodies, which can lead to overuse and injury – spending
time on your yoga mat can help avoid that!
While you
don’t need to be flexible to do yoga (a common misconception!), you can
definitely expect some stretching in a yoga class.  Tight muscles are more prone to injury, so
taking the time to loosen up tight spots can help increase range of motion and
avoid painful injuries in the future. 
Yoga also
focuses on mindfulness and linking breath with movement, both of which can be
taken off the yoga mat to benefit you in your everyday living and your
sport.  And if you’re looking for a great
way to relax and recovery after an intense training session, a restorative yoga
class can help you physically and mentally recover quicker.
I could
go on and on about the benefits of yoga for athletes, but the best way for you
to understand is to experience them yourself! 
Starting this week you can join me
on the mat for Yoga for Athletes on Thursday’s at 7am at Mashpee Fitness – hope
to see you there!
Namaste
Danielle

Blog post by
Danielle Nardi.

#WalkingDay

Did you know that April 1st is National Walking
Day?  The American Heart Association
encourages everyone to “Get Up & Move” today.  There are so many reasons to walk.  Why do you walk?

Benefits of Walking (provided by the American Heart Association)

  • Walking can reduce the risk of coronary heart disease
  • Improve cholesterol
  • Improve blood pressure and blood sugar levels
  • Improve blood lipid profile
  • Promote weight loss, maintain body weight and lower risk of obesity
  • Enhance mental well being 
  • Increase energy

Tips for Better Walking

  • Push off your toes and hip. This will provide for proper kinetic propulsion and alignment.
  • Use long strides to involve more muscles and provide for tissue lengthening.
  • Keep legs close together. This keeps the legs under the hips for improved balance and stability.
  • Move your shoulders as you stride for proper gait and body rotation.
  • Focus on your surroundings and avoid looking at the ground when walking to keep you in proper posture alignment.

Blog post by Alan Harrison.

5 Quick Exercises to Help Correct Poor Posture

Look
Familiar?

We all know that we should all sit up
straight with our shoulders back and our feet under our knees, so why don’t we?
The effects of poor posture can include
but are not limited to:
  • Muscle
    spasms
  • Arthritis
  • Decreased
    Range of Motion
  • Nerve
    Entrapment
  • Spinal
    Disease/Dysfunction
  • Inability
    to Perform Daily Functions

Here are 5 quick exercises to strengthen
the core and help correct poor posture.

Pelvic Tilt

This exercise helps to flatten your
lumbar spine to help keep you from hyperextending your back while strengthening
your lower abdominal muscles.


Supine (Glute) Bridge

This exercise practiced with a pelvic
tilt, keeping a flat back, will ensure that you feel this in your gluteal
muscles rather than in your back from hyperextension.


1/2 Roll Thoracic Mobilizations

This exercise is used with deep
breathing so when you bring your elbows down and toward the table, exhale and
get as much stretch across the front of your chest and try to flatten your
upper back. This is where most individuals have rounded shoulders.


Back to Wall Breathing

Stand 8″ away from
wall. Set your core by doing a pelvic tilt then hinge your butt back to the
wall, flatten back up the wall from pelvis to shoulders one back bone at a
time, take a big breath in through the nose then exhale as if you were blowing
up a balloon in one try. You should feel a good contraction of you core muscle
if you maintain a flat back against the wall. 



Scapular Squeezes

By squeezing your shoulder blades
straight across this will help flatten out the rounder shoulders and help
improve the forward head posture that is caused by it.




Blog post by Craig Moody.

Yoga: Hamstring & IT Band Stretch

Tight hamstrings and IT bands are an issue for
many people (especially athletes!), so today I’m sharing a great way to take
care of those areas with a simple stretch you can do right at home!
For this stretch you’ll need a yoga strap if
you have one, if not a belt, dog leash or rolled up towel will work perfectly
fine.  As always remember to listen to
your body and only go to the point where you feel a gentle stretch, if you feel
pain you went too far.

PROPS

  • A yoga strap, belt or towel


HAMSTRING STRETCH

  • Begin laying on your back with both legs extended out on the ground
  • Bend up your right leg and place the strap, blanket or a rolled up towel
    around the ball or arch of your right foot
  • Extend the leg with the strap straight up towards the ceiling keeping the
    foot flexed and leg active
  • Hold and take 3-5 breaths here to lengthen and stretch the hamstring muscle


IT BAND STRETCH

  • Move the strap to your left hand
    and slowly cross the right leg towards the left side of the body until you feel
    a gentle stretch on the outside of your right leg (that’s your IT band!)
  • Hold and take 3-5 breaths here to stretch the
    IT band

  
Repeat the sequence on the
other side.
Done regularly these
simple stretches can do wonders for that pesky hamstring and IT band tightness!
Don’t forget you can join me on the mat Monday and
Thursday mornings at 8:30am at Mashpee Fitness!

Blog post by Danielle Nardi.

Combat Cabin Fever

Starting to feel a
little cooped up?  Physical and
psychological well-being go hand in hand. Not only can the winter weather put a
halt to many of our regular routines, but it can also be extremely stressful.
You might be re-arranging your schedule due to nasty commuting conditions,
straining to keep the driveway and walkways shoveled, salted, and sanded or
simply cooped up indoors with anxious pets and energetic children. Regardless,
you are feeling the stress and stress is harmful to your well-being.
Too much stress can
expedite the aging process and increase your risk for heart conditions.

Regular exercise is
an extremely effective way to reduce stress. Not only does regular exercise
decrease stress but it increases the oxygen supply to your brain, stimulating
that “feel good” sensation that seems to be missing right now. For some,
getting away from the cramped quarters and finding 30 minutes of time to take a
walk, do some cardio, or see your personal trainer is exactly what you need to
relieve the tension. For others, escaping from the seclusion of your snowed-in
house and meeting a friend or simply enjoying the social interaction of others
while enjoying group-exercise is what you need. For many of us, the thought of
doing anything outdoors is unbearable, but that doesn’t mean you should huddle
up and let the stress take over.
Don’t let yourself
stress about fitting exercise into your routine when the weather takes over.

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Reduce your stress
and plan ahead for your visit to the gym.
Step one in stress reduction: Be prepared.

Pack

Don’t plan on
exercising in your boots. The night before, grab a gym bag, backpack, or
plastic bag. If you want to do some land exercise pack your sneakers, a t-shirt
and your favorite pair of yoga pants or shorts. If you want to enjoy the heated
indoor pool (88°), pack your suit, towel, and flip-flops. Don’t forget that
water bottle! Packing before will decrease your worries about “having enough
time” and increase your likelihood of following through with your commitment.

Call Ahead

Less people outdoors
means more people indoors. Don’t let yourself miss out on that SPIN, YOGA, or
WATER INTERVAL class. Call ahead and reserve a spot on the list and you can
check another stressor off your list.

Leave Early

The roads may or may
not be plowed, salted, or sanded. Some people are in a rush, but you don’t need
to be! Everyone knows that travel conditions are poor; don’t take the blame but
don’t let it stress you out either. Leaving just five minutes early can make
all the difference in the world and there is no guilt in arriving early to the
gym.
Step two in stress reduction: Take care of yourself.

Be Mindful

Leave work at work
and home at home. Let yourself slip away into the oasis of the pool, listen to
the beat of your feet on the treadmill or your favorite music-mix, or simply
focus on your breathing. Being mindful decreases anxiety and depression. Focus
your mind inward, bringing your attention to your body and the sensations of
the moment. Feel the stress leaving your body as you exercise. You deserve
this.

Rest & Recover

Finish off your
routine with a little stretching, a hot shower, or sitting for a few minutes in
the pool jets. Hydrate and fill up on a nutritional winter meal. I recommend
crock-pot meals for stress reduction (easy prep and clean-up). Try spaghetti
squash with meat sauce in the crockpot – one of my personal favorites! For a
low calorie hold-the-guilt beverage try 
adding cut up fruit to your water (strawberries, kiwis, or lemons).
Step three: Relax.

Congratulate
yourself on sticking to your commitment and taking a little time for yourself.
Take a deep breath and kick back your feet. You earned it!

Blog post by Gladys Hester.

Beat the Winter Blues with Physical Activity

To maintain well-being, it is
important to stay physically active in the winter. During the cold, winter months
there is less sunlight, shorter days, and more perceived barriers and as a
result it is common to stay inside more than usual. This can lead to less vitamin
D, less physical activity, decreased Serotonin levels, and the Winter Blues.

Being physically active does not mean you
must perform vigorous exercise to get health benefits.
Moderate activity, such as housework,
brisk walks & gentle yoga is beneficial.
  • Recommended:
    moderate aerobic activity 30 min./day; 5 days/week (all Americans)
  • Recommended:
    resistance/strength training 2x/w (all Americans)     
However, the more active, the more health
benefits! You can do this by increasing the frequency, duration and/or
intensity of the activity safely.
Consistency is key!
It may be harder to find motivation during
winter, but these simple tips below can help you stay happy and healthy year round!

Common Causes &
Risk Factors

  • Genetics– Seasonal Affective Disorder,
    (SAD), about     half million Americans diagnosed/year
  • Lack of sunlight= less vitamin D= less serotonin, (“feel
    good” chemical, released during exercise. controls appetite, mood & sleep.
    dark winters decrease levels of it)
  • Lack of physical activity- cold, short,
    dark days & other     perceived barriers (time, gym location, fatigue, etc.)

7 Tips &
Solutions

GET OUTSIDE– vitamin D:
errands, gym, short walks
  • Will connect to nature; appreciate
    seasons/warm house     
  • “Even on cloudy day, 1 hr. exercise=2.5
    hrs. light treatment!” (Bates College SAD study)
  • Recommended vitamin D: 10 min/day, unfiltered

INDOOR GROUP EXERCISE CLASS-  Zumba, yoga, pool classes &
more!
  • Motivation, fun, relaxing, group support,
    rewarding, warm pool water     
TRY A NEW ACTIVITY- challenge yourself
  • Automatically feel accomplished,
    confident, more happy

GRAB A FRIEND- consistency &
fun
  • Plan future spring/summer race together
  • Hold accountable

TAKE ADVANTAGE- winter activities
  • Pond hockey, pond fishing, ski,
    snowboard, cross country ski, snow tubing, snow shoe hikes, trail run, walks,
    skating, curling, shoveling, yard work, play with kids/grandkids in snow

PREPARE- plan spring/summer
goals: getting in shape for summer
  • Hire personal trainer: help
    support/motivate you, achieve your goals safely & effectively!

FROM HOME- redecorate house interior/ clean
out your space
  • Buy small heat lamp
  • Make bucket list- physical activities to
    try in future & hang up on wall

Blog post by Erin Tollios.

Desk Yoga

Unfortunately many of us spend hours each day sitting at a
desk, which can have negative effects on personal health.  In addition to just getting up and standing
or walking around periodically, there are some great stretches you can do
sitting right at your desk!
Hold each of these poses for 10-15 seconds and then repeat
on the other side.

Desk Downward Dog

Place hands on your desk in front of you shoulder width
apart.  Push your chair back until you
feel a gentle stretch in your shoulders and back. 

Seated Twist

Begin seated in your chair with both feet firmly placed on
the ground.  Twist at the waist in one
direction placing your opposite hand on your upper leg to assist you in the
twist. 

Seated Pigeon

Begin seated at your desk and cross one leg over the other
ankle to knee as show in the picture above. 
You should feel a gentle stretch in your hip and piriformis.  To deepen the stretch, gently fold
forward. 

Seated Triangle Forward Fold

Move forward towards the edge of your seat.  Keep one leg bent with your foot planted on
the ground and extend the other leg out straight with your heel on the ground
and toe pointed up.  You should feel a
gentle stretch in the hamstring of your straight leg.  To deepen the stretch, slowly fold forward.

Eagle Arms

Sit straight up in your chair and cross your arms placing
the elbow of one arm into the bend of the other arm as show in the picture above.   If it’s comfortable on your
shoulders, bring the back of your hands together and lift your elbows for a
stretch across your shoulders and upper back.
Don’t let sitting at a desk keep you from staying healthy
and active!  Get up and take a short walk
and get in a quick stretch with some desk yoga!
Blog post by Danielle Nardi.

Yoga Pose of the Week: Bridge Pose

Not only is bridge
pose a wonderful part of any yoga practice, but because of it’s many
strengthening and stretching benefits we often see it used in physical therapy
and as part of exercise routines!
One of the nice
things about bridge pose is that there are many ways to modify it to make it
either accessible or more challenging for all levels.
HOW TO:
·        
Lie down
on your back with your knees bent, feet flat hips distance apart
·        
Arms
should be along your side
·        
Engage
your core and press in to your feet and arms to lift the hips
·        
Hold for
3-5 breaths and lower down in a controlled motion

RESTORATIVE BRIDGE:
This modified
version of the pose allows you to experience the benefits of a bridge in a more
relaxed, passive way.  To do it, place a
small block or folded blanket under your sacrum and allow your pelvis to relax
on the prop.  A restorative bridge should
be held for at least 5 minutes.
CHALLENGE YOURSELF:
To add some
additional strengthening to your bridge pose, begin with your heels on a physio
ball.  Keeping your legs straight and
your core tight, raise your hips off the ground, hold for 3-5 breaths and lower
controlled.  

Blog post by Danielle Nardi.

Yoga Pose of the Week: Legs Up the Wall

Legs Up the Wall, or Viparita Karani as it is
called in Sanskrit (the language yoga is often taught in) is a wonderful
relaxing and restorative yoga pose – and it’s as simple as it sounds!

This is a great pose to do when you’ve been on your
feet a lot or even if your legs are just feeling tired and heavy. It will
refresh your legs and feet by getting the lymph and other fluids that cause
swelling to flow in the opposite direction, increasing blood circulation and it
will gently stretch the backs of your legs. After a run or workout is an especially
good time to do this pose since it will help to drain the lactic acid from your
legs and decrease soreness.


To get into position begin sitting on the
floor with one side of your body up against the wall. Slowly roll down to the
floor so that your bottom is scooted up against the base
of the wall and your legs are extended up the wall. You may want to have a pillow
for under your head for comfort. I’ll typically set a timer and stay here for
10 minutes.

When coming down from the pose, roll over to
one side and take a moment or two on your side before you sit up so that you
don’t get lightheaded after being inverted for so long!
This pose is also very calming and is a great
time for a few minutes of quiet reflection or meditation – and for all you
migraine and headache sufferers, it’s been known to help alleviate headaches!
Legs Up the Wall is a simple pose that anyone can do
anywhere, but the benefits are amazing and well worth the few minutes of your
time!

Blog post by Danielle Nardi.