Optimal health and wellness is achieved through healthy lifestyle choices. How we think, feel, eat, and move are all important factors that affect our well-being. Taking care of our physical bodies through exercise is one of the best ways to promote health and keep the structure and function of our bodies performing at an optimal level.
I believe in a holistic, mind and body approach to fitness and wellness that focuses on safe, alignment based exercises that emphasize whole body movement and proper biomechanics. My method incorporates the five components of physical activity: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition as well as stress reduction techniques and meditation to calm the mind. Each exercise routine has a unique rhythm and flow which creates many options to keep your workout interesting and fun. Cardio dance provides a high energy rhythm that invigorates your soul. The Barre method and Resistance training offers and intense rhythm that creates long, lean, toned muscles. Pilates and Yoga offer a slow, flowing rhythm that develops a deep connection to the core of your body as well as increasing strength, flexibility, and aiding in relaxation.
HELPFUL FACTS ABOUT FITNESS
Cardiorespiratory endurance training relates to the ability to perform large muscle, repetitive, moderate to high intensity exercise for an extended period of time. Cardiorespiratory training benefits the body by enhancing the body’s ability to deliver and utilize oxygen for metabolic processes. Other benefits include: a decrease in risk of developing heart disease, decrease risk for type 2 diabetes, decrease risk of osteoporosis, increase in maximal oxygen uptake, and lower heart rate and blood pressure.
Cardiorespiratory Prescription: For healthy adults, participating in aerobic training 3-5 days per week for 20-60 minutes a session will help to receive all the health benefits.
Muscular fitness is composed of strength and endurance resistance training combined with flexibility training. As we age, we slowly lose muscle mass and flexibility which can lead to losses in strength and contribute to injury. Resistance training programs can help by maintaining muscular strength and endurance throughout life. Equally important is flexibility training to enhance normal ranges of motion. Ideally, healthy joints have a balance of muscular stability and mobility.
Resistance and flexibility training have many benefits including: improving bone health, improving blood glucose levels, and improving insulin sensitivity.
Strength and Endurance Resistance Training Prescription: For healthy adults, participate in a resistance training program 2 days per week performing 8-10 exercises for all major muscle groups executing 8-12 repetitions of each exercise.
Flexibility Prescription: For healthy adults, stretch all major muscle groups 2-3 days per week. Hold each stretch for 10-30 seconds and perform 2-6 repetitions.
Body composition is defined by the amount and proportion of lean mass and fat mass. Excessive body fat contributes to multiple health problems. The most effective approach to gaining lean mass and losing fat mass, in addition to an exercise program, is consuming more whole plant foods and less processed and high fat animal based foods. In truth, current evidence concludes that exercise alone is ineffective for weight loss. Basically, it is highly difficult to out train a nutrient deficient diet that contains high amounts of fats, sodium, and cholesterol.
Lean Body Nutrition Tip: When planning your meals aim to fill at least half your plate with fresh vegetables and fruits. Choose whole grain products and lean plant based protein like beans and legumes to fill out the rest of the plate.
All of these components play an integral part in the design and effectiveness of a safe and enjoyable exercise prescription. Following these basic principles will lead you down the path to health and wellness.
- 1 ½ cup Water or Almond Milk
- 1 ½ cups Kale
- 1 tablespoon Chia Seeds or Hemp Seeds
- 1 Banana
- 2 Tablespoons Cacao Powder or Cacao Nibs
Blend all ingredients and Enjoy!
Celebrate spring with organic perfumes made from essential oils. Essential oils from flowers, leaves, roots, seeds, and woods make beautiful perfumes that double as mood enhancing medicine. You can make your own unique perfume by adding a few drops of your favorite essential oils to a carrier oil like jojoba oil.
Spring perfume recipe:
- 10 drops of your favorite Organic Citrus oil (Bergamot, Grapefruit, Lime, Lemon or Sweet Orange)
- 10 drops Organic Lavender
- 10 drops Organic Rose
- You may also combine the oils with a ½ to 1 cup water to make a room spray.
My favorite skincare ingredients and oils:
According to a recent study published in “Global Advances in Health and Medicine” practicing the Side Plank Pose can reduce scoliotic spinal curvature. The study states that participants who held the pose for 1.5 minutes per day, 6 days per week, for approximately six to eight months significantly improved their scoliotic curve by 32%.
Practice Side Plank Pose/Vasisthasana:
- Begin in Plank
- Transfer your body weight to your left arm and left foot
- Rotate your body open to the right until your hips and shoulders are square
- Raise your right arm up and place your right foot on top of your left
- Modify by dropping your left knee to the floor
- Contract the abdominals, arms, and legs
Link to study: http://www.gahmj.com/doi/abs/10.7453/gahmj.2013.064
I truly believe in the healing benefits of massage therapy for dance and sports related injuries. Personally, massage therapy was my treatment of choice for my own dance related injuries. I was so impressed with the results I received from massage treatments that I became certified in the technique when I retired from my professional dance career in order to help others experience pain relief.