Body & Soul March 2014 Newsletter
one Mississippi ... two Mississippi ... three ...
The Human Race - a fitting description for the approach many of us take towards living our lives. For whatever reason, many of us feel rushed and we often act in ways that attempt to speed up various aspects of our lives, such as pushing ourselves too quickly after an injury, trying the latest diet trend to lose weight or speeding through a yellow light to beat the red. This need to rush can prove detrimental in several ways, some very serious. It is with that notion that we want to encourage you, when feeling rushed or stressed, to take a step back and breathe.
When it comes to your fitness program, taking your time is very important. If you rush your weight and strength training, stretching or any other exercise, not only do you risk injury but you fail to get the true benefits of that particular exercise. For instance, if you lift weights quickly, it is likely not your muscles doing the work, but the momentum of your body. You should feel the muscles in your arms working throughout the entire movement which means lifting slowly and letting your body go through the motions.
Few instances that elicit that need to 'rush' are truly worth rushing. Anytime you feel pressed for time, we recommend taking the time to focus on the moment and breathe. Life may be short, but rushing through it will only make it feel that much shorter.
fitness tip: exercising with arthritis
Many people with arthritis avoid exercising in fear of causing more harm to their joints. However, research shows that exercise, done properly, is beneficial in managing arthritis. Exercise in itself reduces joint pain and stiffness, and helps build strong muscles around your joints. Depending on your level of mobility, you may benefit from stretching or strengthening exercises in a chair or pool - or - from activities in which your muscles exert force against resistance (using weights or resistance bands). Always consult with your doctor before beginning a new fitness program.
Juergen Reinhardt is a Personal Trainer at Body & Soul
nutrition tip: don't be afraid to treat yourself
Kids are often picky eaters and with the many junk food commercials on TV and the incredibly cheap fast food options available, it can be hard to ensure they are consistently eating well. One tip is to cook with kids at home. Including them in the process will show them that cooking can be challenging and fun! Plan meals to take place at regular times each day to help them develop a healthy routine. Finally, keep healthy snacks, such as healthy snack bars and fruits, within easy reach to help them crunch their afternoon cravings without spoiling their appetite.
New Staff Members: Body & Soul is pleased to officially welcome Meghan Cross and Darlyne Dolap-Reece to the Front Desk Team! We would also like to wish Katherine Waud, former Office Manager, the best of luck on all of her future endeavors. We will miss you!
More Small Group!: Small Group Personal Training is now available Tuesday mornings at 9am with Personal Trainer Heather Williams. Sessions are held daily, call us for more information!
Comments & Feedback: Are you happy with the quality of your training? Are you able to get the time(s) you want with the trainer(s) you want? Let Angela Longstaffe, Owner & CEO of Body & Soul, know by emailing firstname.lastname@example.org. She values your feedback and would love to hear from you!
Nutritional Counseling: Diana Steele (Eating for Energy) recently stopped by to talk with our Personal Trainers about how she helps clients achieve their nutritional goals. Fitness goals such as losing weight, reducing stress and increasing energy are often directly related to what and how much we eat. Talk to your trainer about how nutritional counseling can help you achieve your goals.
Juergen is a German trained physiotherapist, manual therapist, and sports instructor specializing in sports therapy. He is also a Nordic walking instructor.
Juergen takes a technical approach to personal training, drawing from his extensive background and training in physiotherapy, sports therapy and personal training. He has a special interest in rehabilitation training following illness or injury.
Q: What are the benefits of eccentric exercise?
A: Eccentric exercise takes place when a muscle is under tension while it is lengthening. For example, the eccentric phase of a bicep curl is when you are lowering the weight in a controlled manner.
The biggest benefit of eccentric exercise training is the ability to produce the greatest magnitude of force with the least amount of effort. Since we are able to produce much greater force eccentrically, we can stress our muscles much more to stimulate muscle growth, and increase strength gains much more efficiently than concentric exercises (i.e. the lifting phase of a bicep curl).
Eccentric training is great for rehabilitation as strengthening the muscle eccentrically will help prevent injury. Done properly, eccentric exercise is great for the elderly population as it generates a lot of force with minimal energy. This can help with bone density and muscle mass.
Armin Ghayyur is a Personal Trainer at Body & Soul
Win a 65 minute Registered Massage Therapy session ($98 value)! To enter, forward this newsletter to a friend using the link at the top of the newsletter email by March 17th. One contest entry is received for each email you forward to.