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Archive for May 2014

Proven Benefits of Pilates

Did you know that Pilates continues to grow in popularity, and its practice is now familiar to people around the world? Maybe you’ve already experienced the effectiveness of Pilates or are thinking about taking lessons.

Good news! Researchers have proven certain benefits of this form of exercise. Shirley Archer, JD, MA, 2008 IDEA Fitness Instructor of the Year and IDEA’s mind-body-spirit spokesperson, discusses the benefits below.

Benefits Backed by Strong Evidence

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Fostering Change Within Our Communities

Mary Jayne Rogers, PhD, a 30-year veteran of the health and wellness industry, is based in Albuquerque, New Mexico. As owner of Profound Wellness, LLC, she provides expert commentary for leading publications, including The Wall Street Journal, Shape and SELF. Rogers has earned several industry accolades, among them the IHRSA/CYBEX Fitness Director of the Year Award and the IHRSA/Keiser 50+ Award for excellence in mature adult programming. Rogers specializes in whole-person wellness and fitness education and instruction.

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Creative Ideas That Inspire

At XSport® Fitness in Chicago, participants use a soft weighted ball during Sphere-O-Sculpt™ to increase their strength. This challenging interval class combines cardio and conditioning for a full-body workout.

At David Barton Gym in Miami, participants choose from a variety of intense classes. One such offering, Rush Hour, starts with 15 minutes of calisthenics and core training and is followed by 45 minutes of cardio conditioning focused on the lower body.

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Sample Class: Deep-Water Tabata

Tabata training is a popular high-intensity interval training format consisting of 20 seconds of all-out, intense work followed by 10 seconds of passive recovery, totaling 4 minutes of very strenuous exercise. HIIT protocols such as Tabata are effective and promising for time-crunched exercisers whose goals are weight loss and performance enhancement. Deep-water exercise is a great nonimpact fitness experience that includes full-body movements. Combine the two and you have a powerful HIIT workout that features all the intensity without the impact and joint stress.

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Cycle Strong

While the legs may be the stars of the show in indoor cycling, the core is the vital foundation that affects all movement, including the pedal stroke. A solid core helps eliminate unnecessary upper-body movement so that riders can focus and deliver energy for a smooth and powerful pedal stroke. Most cyclists will agree that, whether you’re riding inside or out, the core is the power center for efficiency. These five functional moves strengthen the core muscles and improve overall performance. All you need is 5 minutes before or after your next indoor cycling class.

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How to Thrive as an Introverted Instructor

When people think of a group fitness instructor, they likely picture a “cheerleader” type. An outgoing, enthusiastic performer. In other words, an extrovert. However, the reason that so-called extroverted qualities are typically associated with an instructor is because many people hold a misconception about what being an introvert really means. Being introverted is not necessarily the same thing as being shy or quiet, although some introverts are.

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Recipe for Health: Summer Gazpacho

Ina Garten, “The Barefoot Contessa,” describes this simple cold summer soup from her 1999 The Barefoot Contessa Cookbook as “liquid salad.” With the bounty of gorgeous early-summer produce in your garden or at your local farmers’ markets, it’s time to give this recipe a spin in your food processor and serve up a refreshing summer snack. Perfect apre?s-beach starter!

You can watch a video of Garten preparing the recipe here: www.foodnetwork.com/ recipes/ina-garten/gazpacho-recipe.html.

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Energy Menu-Labeling Strategy Could Be a Breakthrough

If you knew before ordering the double cheeseburger and fries that it would require about 21?2 hours of brisk walking at 5–6 miles per hour to burn them off, would you think twice?

Menu labeling that zeroes in on energy information—specifically, how much physical energy needs to be expended to balance the food ordered—may be a key to unlocking better choices by young adults, according to a study reported in the February 27 online edition of the American Journal of Health Promotion.

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Question of the Month

A recent study from Cornell University showed that people use food to maintain or regain a good mood. If you’re already in a good mood, you tend to eat more healthfully than if you’re in a bad mood. Understanding why we make bad food choices in bad moods can help us to make better choices.

How do you turn a “bad mood food brood” into a healthier choice? What strategies do you offer clients who struggle with poor food choices dictated by mood?

Share your story with [email protected]

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Ask The RD

Question: I know there is quite a bit of estrogen and are found in soy products, have been shown to stimulate the growth of breast cancer cells in laboratory experiments. However, when it comes to human controversy surrounding soy products and whether they can be part of a healthy diet. But it’s hard for me to believe that studies, the findings are very different, edamame and tofu are considered equal to soy burgers and soy protein bars. Am I right about that?

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Brazil’s Innovative Approach to Dietary Guidelines

Faced with many of the same challenges the U.S. has in terms of mounting rates of overweight, obesity and related chronic disease among its citizens, the Brazilian Ministry of Health recently released an unconventional new set of dietary guidelines. Unlike the nutrient-based American guidelines, Brazil’s focus more on sensible, mindful preparation and consumption of food.

Three overarching principles set the stage for the 10 guidelines:

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Food Prices Rising

You have probably already noticed that many food staples are getting more expensive. Glynn Tonsor, Kansas State University associate professor of agricultural economics, and others who study food economics are citing severe droughts and extreme weather conditions in several states, livestock health issues, lingering effects of recession and rising imports as chief culprits in the price hikes.

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Dark Chocolate + Your Internal Biota = Good Health

The evidence supporting the health benefits of dark chocolate can now be tied scientifically to the millions of microbes living in your gut.

Louisiana State University researchers reported in mid-March, at the 247th National Meeting & Exposition of the American Chemical Society, that certain bacteria in the stomach feed on dark chocolate and ferment it into anti-inflammatory compounds that are good for the heart.

Maria Moore, an undergraduate student and one of the study’s researchers, explained it in a press release: “We found that

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Witch Fingers® Grapes

At first glance, a group of these crazy-looking Witch Fingers grapes more closely resembles a cluster of chili peppers than any recognizable fruit. Cultivated by Grapery®, a specialty grape grower in Southern California, these hybrids are as sweet as they are unusual looking.

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“How do you manage your clients and leads?”

I manage my client contact information in Microsoft Outlook. I also keep track of clients’ birthdays in Outlook and on www.SendOutCards.com. After I enter birthdays into a calendar on the website, cards are automatically sent to clients in time for their birthdays. All clients and leads who want to receive my monthly email newsletter get added to my news- letter distribution list. (Not only is the newsletter informational, but it also keeps my name in front of people every month.)

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Summer Retention Strategies

Helping your clients stay active and take care of their health is a year-round challenge. In the summer, your efforts often seem to get lost among shifting schedules, vacation plans and other activities—all of which affect client outcomes and, ultimately, your bottom line.

Navigating around this complicated time takes some flexibility and planning on your part. Discover strategies for motivating and retaining your clients during the summer months.

Flexibility Is Key

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Mind-Body Maturation

Over the past many years, mind-body wellness has opened new doors, not only for the fitness industry in general, but for every client it serves. While it’s conceivable that all forms of movement and fitness connect mind and body, formats developed over the past 10-15 years are much more specific to the task. Today, the “inner” exploration tied to the physical is holistic and inclusive, interwoven with elements such as meditation, mindful nutrition, self- efficacy and positive psychology. Successfully combined in a well-rounded plan for clients, it is a powerful package.

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