June 4, 2026

3 Core Mistakes by Chanda Fetter

August 12, 2013 By Leave a Comment

Having worked in the fitness industry for over twenty years, one of the biggest deficiencies I’ve seen in people’s training is working the Core. Most neglect it all together, others just do the exercises improperly.  Either way it leads to bad posture, low back pain and countless other problems, all which could be eliminated. Remember your core essentially makes up all the muscles between your hips and your ribs both front and back!

Keep the following  in mind the next time you’re working your core:

Core is MORE than just Abs – The language I use with my clients is “front core” and “back core.” Owning a Pilates studio I see people with back problems all the time, I hear the same mistake over and over again. There is a misconception that working your Abs is working your Core.  If you neglect to work your spinal muscles but continue to work only your abs, there will be a drastic muscle imbalance created thus resulting in more back pain, tight hip flexors and even tension to the neck.  So evaluate your workouts and make sure to include “back core” exercises into your routine!

Slow Down – It pains me to walk through the training room and see people rapidly moving through their sit ups. If it hurts more than it helps, don’t do it! Moving too quickly through your motion adds stress to the spine, recruits too much hip flexor and tends to skip over the deeper abdominal muscles.  So just slow down a little and let your muscles define your range, not your momentum.

Be nice to your neck – Neck pain should not be felt during abdominal work. What most people neglect to address is the Lats. Often times when doing crunches people round the head forward too far and pull on it, or when in a plant the weight of the head sinks and adds stress to the neck. By simply pulling your shoulder blades down and engaging your Lats, the tension is pulled out of your neck and shoulders and allows for a much more enjoyable experience with core work.

Chanda Fetter
IMX Pilates Studio & Fitness Center, Owner
IMX Pilates Master Trainer
Chanda@imxsb.net

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3 Tips for a Healthy Home by Brett Klika, C.S.C.S

August 9, 2013 By Leave a Comment

It has gone from a disturbing trend to a national epidemic. Our nation’s youth are becoming overweight, obese, and unhealthy due to a variety of lifestyle factors.  According to the Center for Disease control, about one-third of our nation’s youth are overweight.  17% are considered obese, of which 70% carry at least 1 risk factor for cardiovascular disease. It is estimated that 80% of these obese youth will grow to become obese adults.

A marked decrease in physical activity and an increase in the consumption of low nutrient food items are two of the lifestyle factors commonly linked to primary causes of this health calamity.

A smorgasbord of finger pointing has erupted over who is responsible for letting this happen to our children. Schools have fewer PE programs, urban communities lack safe outdoor activity areas, junk food companies target youth in their marketing, and video games command youth free-time pursuits. Before we unholster our pointing fingers to join the shootout, some compelling data out of Duke University suggests we may find a better solution by looking at how we introduce physical activity at home.

Researchers determined that parents’ attitudes and behaviors towards exercise was an extremely powerful predictor of physical activity patterns in youth under 10 years of age.  This is in line with previous research by the U.S. Department of Health.

If home really is where the health is, what can we as busy, stressed out, over-committed parents do to introduce our kids to a healthy, active lifestyle?  

Below are three simple, practical strategies to introduce your children to a life of health and happiness.

1.    Watch your language! Our children’s attitudes and behaviors toward physical activity and exercise are directly correlated to ours.  If we as adults approach physical activity as a punishment, i.e. “Dad has to do exercise because he got fat,” kids begin to share our view and act accordingly. Exercise isn’t punishment.  Highlight the positives in your language towards physical activity i.e.,  “Mom’s going to exercise so she can get some energy!”

2.  Focus on fun! If children don’t enjoy an activity, the odds of them continuing to do it are slim to none.  Forcing children into activities they don’t enjoy ensures they will avoid them whenever possible.  Longitudinal research on high performing athletes has demonstrated that the primary factor in long-term athletic success is a child’s level of enjoyment with their chosen sport. Fortunately, there are a variety of possible physical activities youth can be involved in.  Keep experimenting until you find something they enjoy then facilitate their participation in that activity whenever possible.

3.  Be active with them! Some of my favorite memories of childhood were family bike rides, whiffle ball games in the back yard, and scenic hikes to “secret” (brilliant parent marketing term) locations.  I honestly don’t remember much about sitting around watching sitcoms.

What will your kids remember about physical activity and your family?  

Go to the park, make up games, go outside, and make a conscious effort to limit technology (TV, i-devices, video games, etc.).  Technology is part of modern life, however, it can become a consuming addiction that negatively impacts every member of the household. Focus on becoming a physical activity role model for your children in your thoughts and actions. We can all do our part to reverse the current negative trends and guide our youth to one day become happy, healthy, disease-free adults.

Brett Klika C.S.C.S., author of “The Underground Workout Manual- Exercise and Fat Loss in the Real World” (www.undergroundworkoutmanual.com) is a world- renowned human performance specialist, motivational speaker, author, and educator. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and free blog, www.brettklika.com.

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Getting Organized by Coach Juli

August 7, 2013 By Leave a Comment

An effective work space and living space is a component of healthy living. A  functional living space means decreased stressed, increased efficiency in how you operate and accomplish tasks day to day.

Here’s how to clear the clutter and get organized, once and for all! (Yes, you can do this!)

Clutter has a way of creeping up on us and one day we realize it is simply out of control. Leaving it alone only increases it dimensions and makes the overwhelm significantly pronounced.

How to Begin:

Start by scheduling time over the course of days and perhaps even weeks to tackle the issue.  Consistent work on it will yield progress.  Often just getting started helps get the ball rolling and you can move along faster.  It is necessary to understand that there simply is not enough space for everything to fit.  One general rule of thumb I apply is that everything needs a place to be stored.

Rule: If something doesn’t have a place to be then either create a place, or don’t keep the object.

It’s really that simple.  If you don’t do this, it is a guarantee that it will be tucked under something and otherwise rendered useless. It will become forgotten among items it has nothing in common with. You will end up wasting time looking for it in places it shouldn’t be, and if you don’t find it, you will most likely end up buying another one!

What do you do when you are stuck with the decision of whether to keep or toss out an item?  If you unearthed it from under a pile of junk and you forgot you even had it, chances are you don’t need it.

Be honest. Try asking yourself, honestly, “what are my reasons for keeping this?”

Get tough. If your answer isn’t strong enough, perhaps the item needs to find a better home –the trash or donation center is that better place.

Contributed by Coach Juli, CPC: ADHD Productivity Coach. Efficiency Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com. Contact at jshulem@gmail.com 805-964-2389 or www.coachjuli.com.

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Running: How much is too much? By Charlene Ragsdale

August 5, 2013 By Leave a Comment

As we begin running, we are faced with the choice when/if/how to increase our mileage. While it may seem to be an easy choice, it isn’t. The choice to increase mileage should not be done carelessly. Safety first! Whether you are a newbie or a seasoned athlete, start with two thoughts:
1. Your current fitness level
2.  Define your goals

Accessing your current fitness level is critical. A newbie runner cannot and should not attempt to run a 10 mile run, in their first week. However, a seasoned athlete may be able to do so. Running should be goal focused. You may want to lose weight, gain fitness or train for a race. Speak with those of whom you value their time and experience to find out more about what it takes to achieve your goals.

When the time comes to increase your mileage:

There is a general rule of thumb: Increase your mileage per week by 10% and train at that distance for 3-4 weeks.  Then, increase it some more. Overdoing the mileage can and often will lead to fatigue, burn out and even injury. Know your body limitations!

When increasing your mileage, know why you are doing so. Again, keep your eye on the goal. Increasing your weekly mileage by 5 miles can be mentally exhausting. Focus on the long term goal and when the times get tough, remember that goal. As you increase your mileage, be sure to pay attention to how your body (and mind) are adjusting. If you are becoming overtly fatigued or drained, back down on the miles.

Above all else, have fun. Increasing your mileage should be a great gauge for your training and will provide inspiration to keep running.

Charlene Ragsdale is a RRCA Certified Running Coach, IFA Certified Sports Nutritionist and member of the USATF Master’s All-American Team. She can often be seen at on the podium as a frequent Age Division & Overall Winner in several distances. She lives with her Chef husband, two sons and two dogs in Las Vegas, NV. You can follow her at her blog: www.FABRunning.com

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How to Reduce Anxiety and Stress by Coach Juli

August 1, 2013 By Leave a Comment

Anxiety falls into two basic categories, that which is manageable and considered normal in our lives, and that which hinders normal daily functioning. How do you know which category your anxiety falls into?

Anxiety is a natural reaction to real stresses, as a normal level of it can propel you to prepare for things you need to deal with and spur your energy level to handle issues in the moment. That form of anxiety can be motivating.

If you find yourself crippled and unable to function, then you will most likely need professional help. Since I am not a doctor, I will provide some ideas on how to deal with the more common normal anxiety.

Here’s how you can manage anxiety in 3 steps:

Plan your week so you can be prepared. If you know what is coming up in the next few days and you have a good working plan of how you are going to accomplish those items which may be anxiety producing, you will be proactive versus reactive.

Strive to avoid negativity. Be positive in how you see things as much as you possibly can. Sure, some situations aren’t ideal, but you can change how you think about them and approach them by adopting a positive attitude.

Decompress. Being stressed out and letting anxiety get the best of you can make everything worse. Try something that is calming such as yoga, meditation, or simply breathing deeply for a few minutes. Some clients find going out for a fifteen minute workout helps them to relax and reduce anxiety. Find what works for you and keep that in your “decompression toolbox” for the next time anxiety strikes.
 

Contributed by Coach Juli, CPC: ADHD Productivity Coach. Efficiency Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com. Contact Coach Juli at jshulem@gmail.com, via phone 805-964-2389  or www.coachjuli.com.

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7 Traffic Stress-Busters

July 31, 2013 By Leave a Comment

Does driving have you stressed and tense? Your muscles will benefit from easy stretching once you reach your destination. Try the following upper body stretches to relieve stress muscle tension caused by driving long distance. The following exercises may be done standing or seated. Make sure you’re breathing comfortably through each stretch. For additional stress reduction, pair each move with an inhale and exhale. Stretch to mild tension, not pain. Always consult your physician before beginning any exercise.

 

1. Lace your fingers behind your body. Slowly extend your elbows, and pull your shoulders down and back. Pull your shoulder blades together.

2. Reach both arms straight up overhead. Keeping your weight centered, slowly reach to your right, then your left.

3. Lace your fingers behind your head and pull your shoulders down and back. Pull your elbows wide.

4. Pull your shoulders up toward your ears. Pull your shoulders down and back.

5. Pull your shoulders down, tilt your head to your right side letting your ear fall toward your shoulder. Repeat tilting your head toward your left shoulder.

6. Pull your shoulders down, rotate your chin toward your right shoulder, then your left.

7. Pull your shoulders down. Keeping your upper back straight, drop your chin to your chest.

Repeat stretches as needed.

 

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Teens and Fitness by Maggie Ayre

July 29, 2013 By Leave a Comment

The Safest and Most Effective Way for a Teen to Get Fit This Summer

From about the age of 14 we begin to think about our bodies and become body conscious. From this age many teens start wanting to look fit.

As a teenager I always felt fat and went from one diet to the next trying to lose weight. Now when I look at photos of myself as a teen I can’t believe how skinny I was. It’s lucky I was never any good at sticking to diets because I really didn’t have any excess weight to lose. Now that you’ve heard that, you may be thinking I’m crazy giving girls, many of whom are in the same situation, tips to lose body fat. But, that’s the great thing about my approach, if you’re slim/skinny and you follow them nothing will happen, you’re not going to get too thin following these tips like you may do following a calorie controlled diet, your energy levels wont drop, you wont get poorly, you won’t become grey and withdrawn in your complexion. In fact, the worst that will happen is that you will get healthier! Having said that, if you do have excess fat that you should really be shifting for health then these tips will be highly effective in helping you achieve your aims.

Getting a fit body comes down to a combination of healthy diet and exercise. Some diets encourage you to starve yourself to lose a few inches from your waist line, but this is counterproductive – starvation actually encourages the body to store fat. Instead learn to listen to your body and eat when you are hungry – but eat healthily.

Let’s educate our teens on the healthy and sustainable way to a fit AND healthy body! Start to include the following seven ingredients in your diet:

Nuts and seeds – a great filling snack, especially when combined with grapes, raisins, apricots or other fruit.

Berries and citrus fruit – bursting with Vitamin C which helps our bodies burn fat when we exercise. In fact research suggests that consuming insufficient quantities of vitamin C can severely hamper any efforts to lose weight.

Eggs – packed full of nutrients eggs at breakfast will leave you feeling fuller for longer.

Fish – the omega-3 in fish improves insulin sensitivity which helps build muscle and decrease belly fat.

Lentils – high in proteins and soluble fibre lentils are a proven belly flattener!

Yoghurt – natural live Greek yoghurt can boost your body’s fat burning mechanism, speed weight loss and trim your belly. But don’t be tempted by fat free or flavoured versions with lots of added ingredients instead flavour your own yoghurt with honey, raspberries or other fruit.

Water – if you want a fit body you must drink plenty of water. Eight glasses a day, every day is about right.

Maggie Ayre is the UKs leading Fitness Coach for Teen Girls. As well as one-to-one and small group nutrition and fitness work with teens she has developed the 3G Program designed to be run at schools as part of the PE curriculum. She also offers mentoring for PE departments on how to re-engage teen girls with PE and has recently published her third book; “Nutrition for Exam Success – A Parent’s Guide” which is now available as a Kindle and paperback at Amazon. For more information go to www.maggieayre.com or www.femalefitnessrevolution.com

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5 Reasons to Try Group Exercise by Crystal Reia

July 25, 2013 By Leave a Comment

Have you ever tried out group fitness? Many studies show that participating in group exercise will keep you going longer and stronger so you can achieve your fitness goals. Check out some great benefits below and maybe you’ll step out of your comfort zone and try out that class!

1. Commitment/Motivation – Signing up for group classes gives you an appointment time with yourself! You are less likely to miss classes when you sign up with a friend, rather than go it alone. Having the support of others around you, who are there for the same reasons as you are will help keep you motivated to keep on going!

2. Focus – Attending a group class lead by a trainer you trust takes all the guessing work out of the equation for you! A trainer is a leader. He or she will set rules, establish boundries and help you set goals. When you do not have to come up with your own workouts, it allows you to be free to really focus on yourself and allow you to get the most out of your workouts! Pay special attention to form, technique as it will help you… you do not have to be perfect, but giving it your 110% every time, be present in the moment and you will see results if you stick with it.

3. No More Boredom – Group classes switch up routines all the time. You’ll never be bored in group exercise. There are many different classes from, Strength Training, Cardio, Drills, Circuit, Dance, Spin Class… the options are endless! Find a variety of classes you like to do and call a friend and get moving together. The switching up of routines will keep your muscles guessing!

4. Beginners Welcome – No previous experience is required to attend group sessions! Trainers will give you plenty of options to suit every fitness level in the class. You will learn lot’s of great new exercises and will grow stronger every time you go. You do not need to be worried about giving it a try. So lock up any self-anxiety you might have, stand beside someone who has been attending class regularly. You’ll find the regular’s very friendly and willing to help out their fellow classmates!

5. Energy Boost – Energy is “literally” infectious! You can’t help but getting caught up in the energy of your trainer and the others around you in group classes! Believe me, getting there might be half the battle, but once you do, you’ll be glad you did! And the energy you’ll have after class will keep you coming back for more!

By Crystal Reia, Personal Trainer
Owner of Your Health-Your Choice
PTS, PFS, OAS

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Creative Exercising by Gen Levrant

July 24, 2013 By Leave a Comment

Training your body safely, effectively and functionally at home with no need for equipment is a great way of giving it a fat-burning blast and making you feel fantastic. Here are five ways of utilising your best training tool in no time at all, whatever your fitness level. As always, consult your physician before beginning exercise.

 

 

1) Clock lunge pattern
Imagine a clock face and lunge one leg forward to each number. It doesn’t have to be in numerical order, clockwise or anticlockwise ‐ this will warm up the joints and muscles of your lower body in every direction.
Make it harder: turn it into a hop to each number!

2) 3D press ups
Stagger your hands one in front of the other, then swap them over. Change your hands to as wide as you can for a wide press up and then put them together in front of you for a narrow press up. This will tone your pectoral muscles hitting them in every direction.
Make it harder: clap in‐between each rep!

3) Curtsey jumps
Step one foot behind the other in a curtsey and then switch legs to turn it into a continuous hop. This strengthens the hip and glute muscles and provides a cardio workout if you go fast enough!
Make it harder: do a tuck jump between reps!

4) Narrow to wide squats
Starting with your feet together, perform a squat lowering your bottom so it is level with your knees. Return to the start position and step your left foot out to the side as wide as you can. Perform another squat in this position before stepping the left foot back to the start. Squat narrow again and repeat with the right foot.
This engages and tones all the muscles of the thighs and glutes.
Make it harder: jump the feet narrow and wide instead of stepping!

5) Prone knee to chest
Starting in a press up position, pull one knee at a time towards your opposite shoulder. Alternate these with pulling each knee in to the side of the body as far as you can.
Make it harder: do a burpee after pulling in each knee!

Watch a demonstration of each move on Gen’s YouTube Channel HERE!

 

Gen Levrant is an Advanced Personal Trainer and fat-loss specialist operating out of a private functional training studio in Southampton UK. For fitness tips, updates and further info: http://www.fasterpt.com/personal-trainer-southampton/or email Gen via gen@fasterpt.com. Follow her on Twitter @PTGen, and Facebook https://www.facebook.com/FasterPersonalTrainingSouthampton

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Motivating Teens by Maggie Ayre

July 22, 2013 By Leave a Comment

What Motivates Teen Girls to be Active and Eat Well?

The Top 4 Questions They Should Be Asking Themselves

The UK Government and NHS recommend that teenagers and kids should do a minimum 60 minutes exercise every day.  Nutritionists recommend a diet rich in fresh fruit, vegetables, poultry, meat, fish and plenty of water.  Some teenagers seem to manage this easily enjoying a healthy diet at home and limiting treats to an occasional indulgence. However, for some teen girls being active and eating well doesn’t come so easily.  This can be for a variety of different reasons:-

1.    They have decided that they’re too old to “play”
2.    They don’t feel confident in their ability
3.    They don’t feel comfortable with their (ever changing) body shape
4.    They prefer to do inside activities
5.    They don’t see the point of exercise and activity
6.    They like chocolate, sweets, crisps, pizza, chips etc
7.    It’s easier to eat fast food

We know the benefits of being active and eating well, but that’s often not enough for your teen.  Instead of telling them to do more exercise see if you can turn things around and get them thinking of all the benefits.

Encourage them to sit down with a pen and paper and answer the following questions:-

Q1.  What results would you like to see from exercise and healthy eating?
There’s no doubting that the ultimate cure for lack of motivation is results.  Most people will start to see the results from exercising and eating healthily in less than 2 weeks.  They then become excited by the changes they see and feel.  Having a happier, healthier life and watching the body you have always wanted develop right before your eyes is both motivating and empowering.  When your teen decides what results she wants to get from exercise and healthy eating encourage her to find a plan tailored to those results. A great way to reinforce this motivational tool is for them to put a picture of how they currently look and put it somewhere they will see it regularly.  Add a new picture every four weeks and celebrate the changes they are seeing – this can be used for muscle definition, an improvement in complexion etc just as well as for fat loss. Another way to reinforce the results is to track their progress daily in a journal including the exercises, weights used, and sets and repetitions. They will quickly see all the progress they are making and how fast it is happening.  Nothing gives you motivation to exercise like results and you will see them in your journal even before your picture looks any different.

Q2.  What would your ultimate goal be from exercise and healthy eating?
Setting a goal can be incredibly motivating.  It’s got to be a specific goal with a deadline, and it needs to be a reasonable target. The deadline will push them to get the most out of their exercise and nutrition program and as long as the goal is reasonable (neither too easy nor unobtainable) it will keep them motivated.  When they reach their goal it will be time for a mini-celebration before setting a new, specific goal to take them to the next level.

Q3.  What are your reasons for exercise and healthy eating?
Ask them to sit down and write a list of all the reasons they are exercising and eating well along with their specific, reasonable goal and time-frame.  They could place this list beside their ‘before’ picture and read it regularly.  This will provide reinforcement and motivation to exercise and eat healthily – keeping the reasons for the hard work at the forefront of their mind.  Reasons could be anything; look good for a holiday, fit a particular dress, get rid of teenage acne, have more energy etc. They could add to this a list of all the benefits; increased energy, increased mental focus, increased self-esteem, increased sense of control over their life, reduced chances of heart attack, osteoporosis, breast cancer, increased strength and stamina, reduction of stress, etc.

Q4.  How do you like to exercise?
If they like roller blading or swimming or tennis or swimming or…(you get the idea), include it as part of their exercise plan. Make it fun and it won’t seem like a chore, but encourage them to do something everyday.  Meeting and working out regularly with a coach, friend or a team, especially one who is at about the same stage will really help to motivate!  Help and encourage each other, celebrate and commiserate together and enjoy the company.

After spending her teenage years as an international athlete Maggie Ayre qualified as a Personal Trainer and Nutrition Adviser. For the last three years she has specialised in teenage girls working as a Fitness Coach for Teenage Girls. In 2012 Maggie will launched her Girls Nutrition Workshops and her 3G Program as well as continuing her work with individual girls and their mothers. She has just completed her third book; “Nutrition for Exam Success – A Parent’s Guide.”  She is available to speak at schools, women’s groups and community events. More information about Maggie’s work with teenagers can be found at www.maggieayre.com or www.femalefitnessrevolution.com.

 

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