Superbrain Yoga?

An article about Superbrain Yoga has been circulating on facebook recently. If you have not heard about it, I encourage you to read into this further. I read an article that explains the science behind it and the technique. The link is at the bottom of this blog.

The idea is to perform 14 squats while holding onto your right and left earlobe, with opposite hands, the thumb being in the front.

While visiting my sister this passed weekend she was very eager to show me the exercise, as a way to slow the effects of dementia.  Many of my older clients are eager to do anything that will help us remember things better!  I see the benefits of physical exercise and I am so happy that this one is getting people to do something toward improving their health.

That being said, I know that any type of exercise that gets people moving the body and breathing, will do the trick.

Maybe you know of someone who needs help getting started with exercise. Perhaps this simple move would motivate them to make some positive changes in their health.  I see no harm in it and the benefits are clear. I may start doing this with my Chair Class in the New Year. It makes people think and it gets us laughing and moving!  All positive things in my mind.

Have a great day!
Beth

http://www.collective-evolution.com/2015/09/06/superbrain-yoga-3-minutes-that-maximize-brain-power/

One Month Off Is Too Long!

Most of my fitness classes have come to an end for the holidays which actually worries me a bit because the club that I work at only starts up again on January 4th.  

Many of my students only like to 'exercise' by attending classes, as they are simply not good at working out on their own. While we can take two weeks off from our fitness routines and not lose our adaptations, one month is too long.

I tell my students to try to do the basic exercises that they have learned with me, while we are on our the holiday break. Leave a days rest between doing these exercises. Do not do them everyday. If you can go for a longer walk on those days that would be ideal but remember to stretch everyday!

Always warm up with a short walk ( even around your house if the weather is bad). Once you feel warmed up do the following:

Squats ( free standing or in and out of a chair) 12-15

Push-ups ( from the knees, toes or against a counter or the wall) 12-15

Plank ( front, from elbows and knees or on toes and elbows) hold 30 seconds to 1 minute

Superman (back extensions while lying on stomach, on the floor raising both arms and legs or on all fours raising opposite arm and leg) 12-15 repetitions

Abdominal crunches/sit ups ( lying on your back with knees bent, feet on the floor, hands at your head, raise shoulders off of the mat.) 12-15 repetitions

My "Chair Class" students know how to adapt these exercises using a chair. You will be surprised how much you will remember once you get started. 

Remember to do the stretches that I have taught you as well.  

Thank you for a terrific Fall session.

Have a wonderful day and stay tuned. I will post fitness tips to keep you going through the holiday break.

Sincerely,

Beth

The Best Massage Therapist!

 

Meet Rachel Bouthillier, Masso-Kinesitherapist and owner of the Quanta Wellness Center in Valois Village, Pointe Claire.

Though I have worked alongside Rachel for a brief period of time and enjoyed her enthusiastic, caring personality and style, I had not yet had a massage from Rachel. Until last evening. Now I know why so many people have been bragging about how wonderful she is at her craft!

I was privileged to have one of the best massage sessions I have ever had last night and here is what made it wonderful:

Rachel actually did what I asked her to do. I told her that I simply wanted a massage that would leave me feeling relaxed. I told her that though she will discover many tight problem areas, to please not try to fix all of my issues during this short massage! To my pleasant surprise, she listened! 

    The massage was balanced. Sometimes therapists start off strong on one half of the body and then they  appear to lose their energy part way through and you leave feeling unbalanced. Rachel maintained the same pressure and followed the same pattern. It was totally relaxing and I was not thinking, "wait, she forgot to.."

    Rachel did not talk and most importantly did not use the fact that I am a personal trainer to pick my brain and chat about the trials and tribulations of our jobs. I have had massages where the therapist talks the whole time. On one occasion it felt like I was the therapist! 

    The room was peaceful, warm and welcoming. The music was just the right volume and there was no over powering smell of incense that can sometimes fill massage rooms. The environment was perfect.

 

If you are in need of a massage during this holiday season, I highly recommend booking a massage with Rachel. She came highly recommended to me and now I can tell you, that she is simply amazing.

 

Have a great weekend everyone,

Beth

 

For Kids and Adults Alike

I am amazed how negative the news is of late. It would appear that the whole world has gone crazy and that we are all carrying guns or bombs, ready to annihilate anyone who disagrees with our world view.

Yesterday, I listened to a social worker tell parents to turn off the television during the day, so that kids are not impacted by the negative images.

He was expressing how young children think that the images of the attack that took place days ago are happening again. They cannot distinguish the difference and because the news stations choose to show us the same violent images over and over again, this causes stress in little children because they think it is happening at this very moment. This may impact kids but I believe it impacts adults as well.

I am convinced that all of us are negatively impacted by these reports that tell us stuff we are already know, alongside horrible pictures, that have been displayed a million times.

Be mindful about the amount of negative news that you are taking in, as it truly can make us unnecessarily fearful. Fear causes stress and too much stress can make us sick.

Of course we need to stay informed but do we really need to hear it over and over again? I think not. Consider what impacts your day the most and focus on knowing what you need to know, to go about your day.

Lets focus our energy on leaving the space that we enter, better than it was before we arrived! Smile more. Laugh out loud and spread positivity! I am beginning to sound like a holiday greeting card. I apologize.

Keep your life in balance.
Have a great day everyone.
Beth

Take Note of Physical Changes!

I have often remarked about how strong my students are. I know that many of you are battling various conditions and yet you still manage to get yourself to class and smile! I am inspired everyday by your courage and your resilience.

Today's message is just a wee reminder to listen to your body and to take note of little changes you may notice in your physical well being. Perhaps you are experiencing bouts of dizziness due to a medication change or maybe you are finding yourself short of breath during mild activity. Your trainer or instructor needs to know about these changes in order to keep you safe during your exercise sessions and these indicators should lead to adaptations in your workout.

There is a tendency among students to want to continue doing the same class, exactly the same way, despite these changes. I totally understand the desire to cling to our routines however it is very important to speak to the instructor and let them know what is going on regarding your health. If you are in my classes, I will do my best to suggest alternative exercises to help you adapt to these changes in your health or I may advise a short time of rest.

Your health and safety is my ultimate concern. We have to work together to keep you fit!

Have a wonderful day everyone.
Beth

A Cup of Gratitude!

Yesterday, at my fitness facility, we had to evacuate the entire building because the fire alarm went off.

This was not a drill so it caught all of us a bit off guard, participants and staff alike.

As I sit and enjoy my first sips of morning coffee and reflect on yesterdays events, I feel very grateful.

Grateful for the staff and their calm and professional demeanor.
Grateful for those participants who co-operated without question, following the instructions in a timely manner.
Grateful for those who comforted and consoled the tiny swimmers who were dripping wet.
Grateful for the fire department who went in to check the entire building to make sure it was safe for us to resume classes.

Most importantly, I am grateful that it was not a real emergency.

Have a wonderful day and be thankful for every minute that is 'normal' and uneventful! Little blips like these certainly highlight how good we have it in our neck of the woods.

Beth