Wednesday, August 31, 2016
Tuesday, August 30, 2016
Monday, August 29, 2016
Sunday, August 28, 2016
BLOG 75 MUSIC & EXERCISE
BLOG 75 MUSIC & EXERCISE
The sweats dripping, the music is pumping and you are in the
workout zone. Music practically coincides with exercise. It’s a sin to forget
your headphones when going to the gym. Having the latest mix on your ipod is
important right?? In fact, music has been shown to enhance your workout. This
is no new music to your ears (cheesy pun I know) that it’s a great distraction,
but let’s take a look at how good tunes impact our exercise regime.
Music is a good distraction. We don’t want to actually FEEL
the burn haha. When we are clenching our face, pushing through the pain, and
trying to catch our breath, music has the power of masking these feelings from
being full throttle. In fact, “And a recent study found that not just
listening, but controlling and creating music in time to one’s pace had an even
more profound effect on perceived effort during a workout” (http://www.huffingtonpost.com/2013/11/01/why-exercise-workout-music-playlist_n_4173931.html).
Adding to this, “While the study did suggest there’s more to it than
distraction, working out with music did make participants less aware of their
exertion. Such a distraction can benefit athletic performance by up to 15 percent, The Guardian
reported. The faster the better, according to WebMD: Upbeat tunes have more information for our brains to process, which takes your
mind off of that side stitch” (http://www.huffingtonpost.com/2013/11/01/why-exercise-workout-music-playlist_n_4173931.html).
Simply put, “Music distracts people from pain and fatigue,
elevates mood, increases endurance, reduces perceived effort and may even
promote metabolic efficiency. When listening to music, people run farther, bike
longer and swim faster than usual—often without realizing it” (http://www.scientificamerican.com/article/psychology-workout-music/).
Most folks aren’t listening to classical or jazz when
working out. It’s usually faster, louder, and attention grabbing. Up tempo with
steady beats per minute tend to get the blood pumping and motivation switch
turned on. For example, “A 2010 study found that cyclists actually worked harder
when listening to faster music as compared to music at a slower
tempo. But too fast is no good, either. Songs between 120 and 140 beats per minute (bpm) have the maximum effect on
moderate exercisers” (http://www.huffingtonpost.com/2013/11/01/why-exercise-workout-music-playlist_n_4173931.html).
We channel our inner Rocky and feel empowered to work hard. Our mood become
WORKOUT MODE. After a day at work or when trying to wake up, music can uplift
our mind and get the engine revved up. Therefore, “The rhythm of your workout
music stimulates
the motor area of the brain as to when to move, thereby aiding self-paced
exercises such as running or weight-lifting. Clueing into these time signals
helps us use our energy more efficiently, since keeping a steady pace is easier
on our bodies than fluctuating throughout a sweat session” ((http://www.huffingtonpost.com/2013/11/01/why-exercise-workout-music-playlist_n_4173931.html).
We like to groove to the beat, so no wonder we like to move
to the beat of music. It doesn’t have to be blasting or thumping, but we can
all agree working out and music go hand and hand. I certainly love to read, but
when I’m on the treadmill my head is bobbing too much to enjoy the book but I definitely
need a distraction like music. I prefer
oldies and 80s. What’s your preference?? There’s a Pandora station for every
BODY at the studio. Hey maybe we can Soul Train next session for our warm up
haha.
Saturday, August 27, 2016
Friday, August 26, 2016
Thursday, August 25, 2016
Wednesday, August 24, 2016
Tuesday, August 23, 2016
Monday, August 22, 2016
Sunday, August 21, 2016
BLOG 74 GYM ETIQUETTE
BLOG 74 GYM ETIQUETTE
Mom and Dad taught us proper manners and always wanted us to
be on our best behavior in public… right?? Some common social norms are
obvious, while others, like gym etiquette may not be as clear. A common fitness
joke is when the New Year hits, the gyms are packed for a couple months and us
“regulars” are appalled by the newbies’ behavior. So let’s take a look at some
of these behaviors and see just where we fit in.
To start, it’s always a good idea to bring a towel. Who
wants to use a machine or piece of equipment drenched in sweat?? We know
whether or not we are “sweaters” and it’s just common courtesy to leave the
machine wiped off. No one wants to be sprayed or touched with someone else's
sweat. Just like the old Blockbuster Video rule, “Be kind and re-wind” …. “Be
kind and whip your sweat”. Marking your territory with your sweat is a big No
No.
Furthermore, don’t be territorial. We get into a habit when
we become “regulars” that we have a little chip on our shoulders with entitlement.
Well just because you do the same routine with the same machines at the same
time every day, doesn’t mean all items are off limit based on your schedule.
Variety is the key to success, so by all means change up the workout and
remember that, “Sharing is caring”. If you want the equipment to yourself, then
you need your own home gym.
Please clean up after yourself. Even though you are a guest,
don’t treat it like a hotel when you put things wherever you want because maid
service will pick it up later. You want to know where the dumbbells are when
it’s your turn, so put them back where you found it or where it is supposed to
go. Re-rack the weights and don’t leave your water bottles or trash around.
That’s just rule of thumb anywhere.
Other rules that are true elsewhere as well include having
proper hygiene. Body odor is no fun for anyone. When attending a class, arrive
on time, give the instructor the respect they deserve, and be mindful of your
body space and talking when you are not supposed to.
I have to say that every BODY at the studio is respectful
and helpful when it comes to their gym etiquette. I take a lot of pride and
time to keep the place clean and as germ free as possible. Man oh man I have
been to quite a few gyms in my day and after having my own place, I would never
go back haha. So don’t be that guy or gal at the gym with poor manners. I know
everyone at the studio would make their mom and dad proud with their gym
etiquette.
Saturday, August 20, 2016
Friday, August 19, 2016
Thursday, August 18, 2016
Wednesday, August 17, 2016
Tuesday, August 16, 2016
Monday, August 15, 2016
Sunday, August 14, 2016
BLOG 73 ANOREXIA
BLOG 73 ANOREXIA
The reflection we see in the mirror is powerful and plays an
integral role in our body image, self-esteem, and mental well-being. But
sometimes this view becomes distorted and the measures taken to achieve the
ideal look can become obsessively dangerous. Anorexia nervosa is an eating
disorder that can be life threatening and detrimental to those experiencing its
wrath.
A powerful quote from one of my recent reads: “The mirror
became an obsession for me. It became something I could rely on for instant
feedback. But then I couldn’t rely on how I processed the feedback. At my
lowest weight, the mirror still told me I was not worthy of being called
anorexic” (Safety in Numbers,
Brittany Burgunder, 2016).
- Dramatic weight loss.
- Preoccupation with weight, food, calories, fat grams, and dieting.
- Refusal to eat certain foods, progressing to restrictions against whole categories of food (e.g. no carbohydrates, etc.).
- Frequent comments about feeling “fat” or overweight despite weight loss.
- Anxiety about gaining weight or being “fat.”
- Denial of hunger.
- Development of food rituals (e.g. eating foods in certain orders, excessive chewing, rearranging food on a plate).
- Consistent excuses to avoid mealtimes or situations involving food.
- Excessive, rigid exercise regimen--despite weather, fatigue, illness, or injury, the need to “burn off” calories taken in.
- Withdrawal from usual friends and activities.
- In general, behaviors and attitudes indicating that weight loss, dieting, and control of food are becoming primary concerns.
Anorexia can be a coping mechanism for other issues taking
place such as having anxiety, OCD, or being a perfectionist. Having the control
to deprive, restrict, or starve, over shadows these issues and masks the true
issue that needs to be confronted. In other words, one focuses their energy and
efforts on anorexia versus the reality of their problems. This disease is more
common in females, especially in a society that often times equates beauty with
being thin.
So in the end… anorexia really isn’t about food at all.
There are many health consequences involved which include (https://www.nationaleatingdisorders.org/anorexia-nervosa)):
- Abnormally slow heart rate and low blood pressure, which mean that the heart muscle is changing. The risk for heart failure rises as heart rate and blood pressure levels sink lower and lower.
- Reduction of bone density (osteoporosis), which results in dry, brittle bones.
- Muscle loss and weakness.
- Severe dehydration, which can result in kidney failure.
- Fainting, fatigue, and overall weakness.
- Dry hair and skin, hair loss is common.
- Growth of a downy layer of hair called lanugo all over the body, including the face, in an effort to keep the body warm.
Finding a healthy relationship with
food can be challenging. We are surrounded by food and mirrors everywhere we
turn. Your reflection doesn’t show what’s happening on the inside of you.
Appearance of course means something to us, but don’t forget your heart and
personality. I hope to instill healthy, sustainable, lifestyle habits and to
teach others to use food as fuel not for emotion. So the next time you see
yourself in the studio mirrors, remember you are working on being the best
version of you and that is all that matters!!!!
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