Exercise can shape your sense of what matters

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It’s a new year which leads one to consider new year’s resolutions and trying to develop healthier habits. Adding regular exercise to your routine is always a great habit to start and for many reasons. I know, from my own experience, that exercise helps me in so many more ways than just thinking about weight loss. In fact, exercise may shape our sense of what matters in life based on an article in the New York Times https://www.nytimes.com/2021/12/29/well/move/short-workouts-mind-body.html

A study published in the Journal of Behavioral medicine, reported that active people have a stronger sense of purpose in their lives than inactive people. The study found that the more people felt their lives had meaning, the more they wound up moving, and the more they moved, the more meaningful they found their lives.

Inner Strength has so many options to get you moving and keep you moving helping you to lead a more meaningful life. Looking forward to an amazing 2022 with the Inner Strength community of friendly, hard-working, positive people. Happy New Year!!!

Are you feeling an energy crisis? Try this

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Why is it that some days you wake up with no energy to get through the day? I have had a lot of those days over the past year. I put on a smile and make it through the day but everything is an effort. Stress brought on by the pandemic is part of it but hormonal changes and the idea of an empty nest next year have also played a part. That is why the article in the May 2021 Shape Magazine about the book I’m So Effing Tired by Amy Shah M.D. jumped out at me. It gives little tweaks you can make to your life to increase your energy and focus.

Yes, it comes down to diet somewhat as everything does where eating less sugar/caffeine and eating more fibrous vegetables makes a difference. I know this in my head but it isn’t always easy for me to do. Something that sounds a little easier for me to accomplish is to follow circadian fasting. This is how people ate before electricity, go 12 hours without food for example 8pm to 8am. Why it works is what makes me want to try it out. The 12 hours gives your body time to rest and repair itself. Melatonin, the hormone released before bed, tells the brain to get sleepy and shuts down digestive enzymes and insulin. If we eat right before bed, then the body has to work to digest that food not allowing it to rest and repair.

I confess that i really look forward to my chocolate before going to bed but if eliminating food after 8pm gives me more energy, focus and better sleep then I am going to give it a try. I would be interested to hear if anyone else tries it and how it works for them.

Weight Training to improve your mood

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We just launched the new season of Pure Strength this week and this season really motivates me to add more weight training to my routine. I always feel better after a good workout and I have realized that doesn’t mean just a cardio workout. A great weight training workout also reduces anxiety possibly by 20% according to a study published in October in Scientific Reports. The benefits for mental health were actually greater than those seen in studies of aerobic exercise and anxiety.

Weight training and to be more exact Pure Strength class is one of the best classes to try when just starting out since modifications can easily be made by lowering weight levels. The best part is as you see improvements in your overall strength you can make Pure Strength more intense just by adding more weight or increasing the height of jumps when doing plyometric sections.

If you are looking to increase your bodies overall strength, lower anxiety levels, and just feel better try out a Pure Strength Class today. It can easily become a healthy addiction.

Why does my heel hurt?

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I get asked questions all of the time about different aches and pains when people work out. I am not a doctor, nurse, or physical therapist but I do keep my eye out for information that might be helpful for minor aches and pains. This is going to sound very dated but I read the paper….yes, the physical paper, almost every day. I find interesting articles especially in terms of health and fitness. One of the columns I enjoy is a natural remedy column by Joe and Teresa Graedon at www.peoplespharmacy.com.

The other day, the column had an item about plantar fasciitis. I have experienced this in both of my heels at different times and seems to be part of life at some point for most people who like to run or take group fitness classes. It can be extremely painful and does stop some people from continuing to workout which is unfortunate.

The column discussed a home remedy for plantar fasciitis. Once a day drinking a combination of 1 Tablespoon Certo mixed in one cup of Welch’s Concord grape juice. Joe and Teresa Graedon claim that many of their readers have had success with this approach.

As I said before, I do not claim to be any sort of medical professional but this approach might be worth trying before taking the next steps to consult a doctor or other health professional. If anyone tries it or has had success let me know. Would love to know if this really does work.

Changes at Inner Strength

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“Life is a series of natural and spontaneous changes. Don't resist them; that only creates sorrow. Let reality be reality. Let things flow naturally forward in whatever way they like.” 
― Lao Tzu

Wendy Strohl and I always talked about owning our own studio one day.  She had the guts to jump in and do it  and I soon joined her in the journey.  People change which is reality and Wendy decided that her life needed to take a different direction so now I am the sole owner of Inner Strength.  It's a big change both exciting and scary at the same time.  The best part is that I have a wonderful group of incredibly supportive instructors and members who have responded in such positive ways making it much easier to continue growing and taking the studio into the future.  I am excited to see where this journey with the studio takes me and all of us...I look forward to both the rewards and challenges that are in store.  

The most challenging part right now is just administratively switching everything from a partnership to a sole owner.  Eventually that will end and I can focus more on the best way to run the studio.  That may mean changes in the future but everything I do will be in the best interests of the studio.  I want to make sure it continues to be a happy place for everyone to come workout and socialize for a long time to come.  

I feel inspired today by the July 4th Mix It Up Class that just happened this morning with myself, Kelly, Kori, and Tonya teaching.  Seeing the level of commitment from the instructors and the numerous comments about how positive the atmosphere was in the class just made my day.   It makes it easier for me to sit down tonight and work on this blog post, or learn new choreography to use in classes.  Those kind of comments are what drive me every day to make the studio the best it can be! 

Motivation Ideas Especially Through the Holidays

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Most people know that physical activity enhances mood, circulation, digestion and appearance. There is inherent reward built into staying active. 
Positive reinforcement is one way to help facilitate behavior change. 
Rewards for exercising regularly enhance motivation and enjoyment. Here are some ideas…

Buy Some Awesome Fitness Clothes

Make exercise extra special with tools that are useful and fun to grab on the way out the door. Keep it simple—a water bottle, towel and outfit, or get great clothes with motivational sayings fun colors. 

Great Music

There’s nothing like groovy tunes to keep the body moving through a workout. Music moves the body and keeps the pace. Spotify is a music service that when upgraded will match beats per minute of songs to running pace and select music accordingly, just like a private dee-jay!

FITNESS TRACKER

A pedometer or smart watch might be just the investment needed to stay on schedule. These devices monitor activity and some even provide reminders to exercise. For the numbers person, these devices can help keep them moving every day. Prices range from as little as $10 to several hundred dollars. But it’s better to spend $100 on staying fit than dealing with health issues later on.

Fitness Goal Like…

Register for a charity walk, 5K run, obstacle course or local fitness challenge. Having a goal to work toward makes fitness a lot more fun and helps increase motivation. The benefit is twofold - training to do well at the event and the positive experience as a reward. It’s exciting to be part of something larger than personal fitness goals and to be surrounded by other positive people.

MASSAGE SORENESS AWAY

Massage therapy has many researched benefits, including better circulation, increased flexibility and stress reduction. Relaxing the mind and body is a healthy way to reinforce regular exercise. Whether a person can set aside funds and time weekly or monthly, it’s worth it!

GROUP EXERCISE CLASS

Socializing and sweating with others is highly motivating for some people. It feels more like a team effort when others are working hard together. Having your clients get motivation from other sources than just yourself keeps them invigorated. Fitness instructors have an unmatched enthusiasm and passion for exercise that is contagious. Being around like-minded people filters into all areas of life, making the investment reach beyond the class setting.

PERSONAL COACH

Personal trainers, nutritionists and health coaches will keep you on track and make you put more effort in at the same time. It’s a gift to have this kind of personal attention and facilitates better results. Having an appointment and someone who expects us to show up is priceless for many people.

This is a larger type of investment that costs money now, but can prevent health bills later. Group training or coaching over the phone are less expensive ways to get personal fitness attention.

TRAVEL

If there is a budget for it, work toward something big. It could be a trip that involves exercise, such as a cycling tour, hiking trip, scuba-diving adventure or yoga retreat. It could also be purely for pleasure and reward. You can relax and unwind from all the physical activity they’ve been doing.


Think about your reward when it’s time to exercise. Helping you to keep your motivation. Creating an association in your brain facilitates a craving for fitness that works in favor of their health.