Manage your anger...Control, Alt, Delete!

Power2theCore feels a healthy "core" doesn't just involve your physical core.  It also includes mental well being.  As summer comes to end and a new season begins, often it brings added stresses of kids new schedules,  job responsibilities, more deadlines for work as end of year deadlines approaches, family holidays, etc.  We  definitely get more stressed and often take out our stress on those around us.  Tempting as it may be to scream at someone that stressed you out or anyone around you, you're better off giving yourself a mental "time out".

According to Ronald Potter-Efron, PH.D., therapist and author of Healing the Angry Brain he says we should follow the 4 'R' rule:
Recognize you're losing control
Retreat before you go over the top
Relax by taking a walk or reading
Return to the situation when you are ready to deal productively


Another way to think of it:  "Control, Alt, Delete" (as pictured here).  Control yourself.  Find an alternative solution.  Delete the situation that gives you tension (and that doesn't mean you need to remove that situation completely, just delete by walking away for a little while to "diffuse" that tension!)


So the next time you feel you're about to lose it stop and remember the 4 R rule or what I mentioned as Control, Alt, Delete. Please don't take it out on those around you, it can lead to many resentful feelings.  Keep in mind that once you say it you cannot take it back and often it's very difficult to mend the hurtful feelings those words have caused.  Is it really worth it?  I think not.  Instead, be the better person that you are and take your own "time out" (PS: I find a good workout or run helps me think more clearly and I know many have told me the same helps them!)...you'll most certainly come out feeling better if you take the high road--right down to your core!

Group fitness classes & High Intensity Interval Training info

As a Group Fitness Instructor, I know there are so many varieties of classes being taught at gyms today.  Sometimes it's hard to figure out which one is best for you.  Often it's a matter of trial & error and finding one or more that you seem to enjoy and that will keep you coming back.  Many times you are learning new, challenging moves so don't give up!  It takes time and patience.  Be sure to be consistent and attend that class several times before deciding if it's not for you.  Also be sure to try it with other instructors (just because your pals like one instructor doesn't mean that person motivates you the same way!)  Ironically for many years I was NEVER a group fitness attendee!  Why?  Well honestly the classes intimidated me.  Seemed everyone else knew what they were doing so how the heck would I learn the moves without looking like a fool?  But one day I decided I really wanted to give Pilates a try and could not afford private lessons, so joining in on the group class at my local Y was the answer.  Yes, I thought at first it was tough, a bit intimidating and frustrating, but there was something that kept me coming back--the instructor and the mind/body connection I felt to the moves.  I liked it and was determined to keep trying it, really learn the moves & get better at it!   And now, a few years later, I am a Mat Pilates instructor--obviously I learned to love it! (Remember: if I hadn't tried I would never have known!  And physically the benefits have been more therapeutic then I'd ever imagine for my back, neck and spine!  It's become a way of life for me.  A total win-win situation--so trying something new really can be worth it!)

I see many high energy classes (such as Kickbox and Zumba) packed!  Why?  They are fun!  Usually the high energy of the other attendees, as well the instructor,  is contagious!  Often after a Zumba class I see people leaving the class smiling --they feel great, looking like they just left a party vs worked out!  Hey, they should smile---they've just had a blast, listened to some great music and danced their booties (and many calories) off!!!  Spin is another popular class--many find it addictive & highly motivating (especially if the music is great!)

One class that I teach and people seem to really enjoy is a "high intensity interval training" class.  Once you finish this class there's no doubt you have worked hard, but the feeling of accomplishment is unbelievable (often people high five each other &/or clap.  It's really cool as an instructor to see their joy and sense of "I did it!")


So, what is this "newer" buzz word heard more often now in the gyms and fitness arena "High Intensity Interval Training" (or sometimes referred to as HIIT)?  This is when you alternate short bursts of exercise at a very challenging effort level with less intense recovery periods.   I love teaching this!  It boosts endurance and will burn the greatest number of calories in the least amount of time (and longer throughout the day!)   Also, according to Martin Gibala, PH.D. (a lead study author of the Journal of Physiology) "doing this type of exercise just 15-20 minutes, 3 times/per week you will see improvements in heart function & blood vessels that are similar to those who work out at a steady, moderated pace for 30 minutes a week.  Those changes translate to a reduced risk of cardiovascular disease."   If you can't get to a gym that offers this type of  class you can always do this at home/on your own.  For example, if you are on a treadmill, then add in fast sprints as "bursts" and then bring it back down to a less intense level to "recover", then "burst" again,  rotating between bursts and recovery (the key is to remember: the recovery should be longer then the "burst" period!).  If working out then add in quick bursts of jump roping, jumping jacks or burpees just to name a few.  I also suggest you check out on YouTube some examples or get one of the popular DVD's that are out there on the market. 

Hopefully you will find a group fitness class that works best for your needs.  Remember: you won't know unless you try, so try a few that interest you and get moving!!

Core-aholic!

I'm a "core-aholic" (yes, I made that up!)  But I am addicted to anything core related.  Why?  Because I practice what I preach and if it weren't for strengthening my physical core these past few years, I most certainly wouldn't be able to move like I do daily--I am certain of that!
From the minute we wake up our core goes into action.  Don't believe me? Well think of when you wake and 1st sit up in bed.  Do you have a tough time bringing your upper body to an upright position.  I used to.  However now (after a few years of Pilates and daily core exercises) I use my core without even thinking about it!   I sit up pulling belly back to spine and lifting up through the core region (never need to use my hands down onto mattress first or pulling my neck & shoulders to assist me getting to a seated position.  I used to though and back then never really thought I had a "choice"!)  Amazing as I'd never have guessed it either, but it is true...remember my motto: Core is key! 

When speaking of  your physical "core" we are talking about the muscles not just in the ab region, but the ones that extend around hips into your back--the region ranging from your shoulders to your hips.

Here's some great core info from Mark Verstegen, author of Core Performance (Rodale 2004):
1) It reduces and prevents pain
"A strong core stabilizes you and works like a natural brace for you joints"

2) It makes you look taller and thinner
"When you strengthen your upper back and shoulders, the muscles are pulled back & down, removing any trace of a hunch"


3) It delays the aging process
 "A strong core keeps your body aligned so that you can function properly"

4) It improves mental function
"Having a stable & aligned spine allows your brain to receive your body's messages more efficiently"


5) It improves performance
"Stabilizing your core hones your fine motor skills, so you can react quickly and stay balanced on unstable surfaces"


So now you ask: how do I strengthen my core?  My absolute favorite tip: start doing
PLANKS, PLANKS & PLANKS!  There are so many variations.  You can do a basic plank, a side plank, reverse plank....add leg lifts, arm/leg circles, so on and so on.  I suggest you check out YouTube and enter keyword "plank".  There you'll find some great instructional videos (and I find watching is sometimes more helpful then just looking at pictures as you can really see how it should be performed.)  Be sure to check out the many variations of planks that can be performed---you'll be amazed at how many there are!

ALWAYS remember: FORM 1st!  So be aware of your hand placements, arm alignments, neck neutral and always engaging the core & ab region during the entire time you are holding that plank in order to get the full effect--no matter which variation you are doing!  If you have never done them before or it's been a while, PLEASE listen to your body and START OFF SLOWLY and BE PATIENT!  Like a beautiful flower growing from a seed--IT TAKES TIME!  Think of your core the seed--you need to nurture it, condition it and take daily care of it--then over time you will have that beautiful flower you are anxious to have. Your core needs to slowly develop strength and you will see over a few weeks you are beginning to get stronger, hold the pose longer, etc.  When you look back in a few months you will be amazed at how far you've come--trust me!!  I tell new students in my fitness classes that all the time & I know they don't believe me.  Then, months later, they are beaming with pride when they realize just how far they've come--their core "blossoming" as they can finally see just how beautiful their hard work & dedication has paid off! 
Never give up---practice does make perfect with this!!  Remember: Power2theCore!!

Prevent chronic diseases....get moving!

Monday madness!?  Remember to try and work in some type of exercise today--for your body, mind & overall health!   Did you know, according to American College of Sports and Medicine, "40" is the number of chronic diseases that exercise can help prevent!  So go on, get moving this Monday & make it a healthy start to your week!  

Core Chic Jodi Tells How To Stay Fit In the Fall (for NY1.com)

Click on link (in red) below to see video:
Instructor Tells How To Stay Fit In Fall - NY1.com

Willpower!

I ran into a friend last night that lost weight through dieting & regular exercise.  Knowing he was on a special wheat free diet I asked how he did it, because I know that would be tough for me.  He said at first it wasn't easy, but then he got used to it.  What willpower I thought!   Any time we have to give up something that we enjoy or have become used to daily it's never easy.  The key is time, patience and most importantly: WILLPOWER!

Initially the 1st hurdle of course is missing it, wanting it, craving it.  It is never easy!  If you want successful results then always remember: you CAN do it! (And doesn't it seem once you started giving it up you crave it and miss it even more?!  Yes, everyone goes through that so it's not just you!)

Here are what I consider helpful tips to aid you in achieving a positive end result:
*Set a goal and focus on it.  Picture that goal in your head when you want to reach out for that thing you are trying to give up but missing.

*Each morning (before you even step foot out of bed) "psych yourself up" for what you want to achieve today -- think of it as a coaches "pep" talk before a big game!  (PS: you're the coach!!)
*Cut out inspirational words or pictures and post them around your home, office, etc. Set them on your smart phone, maybe as wallpaper, as constant reminders!  For example, if you are dieting find a picture of someone that inspires you (even if it is a supermodel or superhero!  Whatever works for YOU as YOUR inspiration!) and put it on the refrigerator so every time you go to open that refrig. door you have no choice but to stop and look at that pic--bet it makes you think twice before indulging!
*If you are trying to give up something, for example cigarettes, then get a jar and fill it with the money you would have put toward that pack of smokes.  When you have finally kicked the habit treat yourself to something special with the money you saved---you deserve it!
*Have friends and family help out.  Let them know what it is you are trying to give up and have them encourage you when you feel you need the additional support.  I also think when we tell someone we are less likely to indulge when they are around since we know "they know" and are "watching".  Most people hate to disappoint and look like failures, especially to those we respect!
*If giving up a certain food or dieting, then when out shopping picture your friend shopping with you.  If you were to pick up that item/items & put them into your cart what would that friend say/think?  Also think this: "what if I run into that friend on the check-out line and I have this in my cart?"  (Bet you decide against it!)
*Life is short, so reward yourself at the end of the week once you have achieved your weekly goal.  Make it something positive that you enjoy & will look forward to each week.  (However, be sure that it doesn't contradict all that you have successfully achieved during the week.  Try to make it something that "benefits" you!)

As the saying goes "where there's a will, there's a way".  Isn't that the truth??!!?
Good luck, stay strong...remember: you CAN do it!

It's not always what it seems...

Do you often think people around you have it "better" or "easier" then you?  If so, it can really make you feel badly about yourself, lower your self esteem & make you feel lousy.  Most likely they don't have it any easier, in fact they may be going through a lot worse then you think!

Just because someone is larger in size doesn't mean they may eat a ton and don't exercise--who knows, maybe it's a medical issue they are battling.  That person smiling may not be so happy inside (in fact, I recently read an article that often the happiest people are sometimes the saddest).   That woman that you think is so skinny and "how lucky for her" may actually be trying to put on weight but just cannot and is miserable about it.  Don't assume anything based on what you "see" vs what you know.  For example, several years ago I had my car accident.  Back then I remember thinking it was a "mixed" blessing that on the outside I looked okay (aside from a few bruises to my forehead from the steering wheel & where the seat belt restrained me) but inside I was a huge mess.  Between neck, back, jaw, head injuries (I won't go into full detail, but you get the picture) it was beyond frustrating knowing most days I could barely move off the sofa and couldn't recall what I had done 2 minutes prior, yet I had people constantly doubting me saying "well you look okay....!"   I recently caught an episode of "the Dr. Phil Show" where he had a young, handsome man who had a terrible head injury on as his guest.  Seeing him on the show you would have thought he's looked totally fine.  However, the man said exactly what I did above "people say I look ok, so how can I be that bad then!?!"  The internal struggle he said was awful.  He went on to state that if he was in a wheelchair people would think differently and most likely treat him differently and "fortunately I am not in a wheelchair, however I am handicap, just on the inside vs outside.  Everyone thinks I have it so easy, but I don't."   I thought WOW how true--I can totally relate to that!  My point: everyone thought that I looked fine and often would tell me how "lucky" I was to be home watching tv, "hanging out" and just seeing doctors daily (they figured how bad could that be?!)  For someone active like me it was a death sentence--I certainly was not having the time of my life!  I tried not to dwell on my accident related issues, but trust me behind closed doors there were many tears of pain-both internal and out.

By recognizing that not everything is always as it seems can help you feel more positive about yourself.  Instead of comparing, count your blessings and stay focused on what's most important: you!  Stay strong, stay well and have a great weekend!

You need to MAKE the time!

"I just don't have the time to workout!"  I hear it all the time.   I agree, these days "finding time" to workout is not easy (trust me, I often say I am grateful to be a fitness instructor because some days I too would probably find a million other things I should be doing vs working out!)  We have jobs, take care of our kids, etc.--but what is it that you do for YOU?   It's time to make a healthy commitment to/for yourself.  Think of it as an investment & obligation for a better YOU!  You deserve that.

Don't be hard on yourself!  Even getting a "little bit" in is certainly better then nothing at all.   Here are a few suggestions that might help:
if you cannot fit in a full workout, break it up into pieces throughout the day. Wake up a little earlier and go outside for a walk or run, then later in the day do some toning.  Or try parking the car a little further in the parking lot so you get in some walking.  Use the stairs vs. elevator.  If you have a lunch break then head to the gym.  No gym, then get outside and walk or run .  If  you are an at-home-parent then once the kids head off to school in the morning get a pal to go for a walk with you.  (Note: having a "partner" tends to keep us more motivated and keeps us from getting bored.  Also we tend to feel more committed.)   If you've got young ones, take them to your local park & use the park benches for tricep dips or chest presses while they play . Or try some pull ups using the monkey bars.  Do some lunges (who cares what you look like!!  Hey maybe you'll inspire some others!  Better yet, have them join you or plan to meet up next time to workout together while your kiddies play.)  Or why not get involved in the kids extra after school activities?   If your kid plays a sport, rather then sitting on the sideline see if they need volunteers (even every now and then if you cannot make the full commitment).  Trust me, as a coach for my kids various sports,  I know we ALWAYS welcome an extra set of hands (especially for the active younger ones!  And they certainly like to keep moving which will keep you moving!)

Finding the time may not be easy, making excuses is.  You must think of it as an investment in you = a better, healthier you--right to the core.   As the picture above says "I don't find the time to exercise, I make the time"... do that much for yourself, you deserve it.  I'm certain you'll be glad you did! 

How to PLANK!

 

Anyone that takes my fitness classes knows they aren't escaping the plank!  No matter what class type I am teaching, there will always be a plank.  It's such a multi-tasker (like me! lol).   Aside from other things, it really works the CORE (which isn't just abs, but the back, as well as stabilizer muscles.)  I am a true believer that this is probably one of the best fitness moves for anyone, any level. (And I believe it is what keeps my back in better alignment and from feeling the daily pain that I once experienced from my car accident!)

Start off basic then work to challenging yourself on variations and increased time holding the plank.  Planks needs proper form.  1st: ALIGNMENT is essential!  Be sure once palms are on floor your wrists are aligned under your shoulders (if down on forearms, which tends to be a bit more difficult, be sure to have elbows under shoulders).   Next, push your heels back slightly.  Be sure your back is flat and you form a straight line from your head to heels (remember: booty down, belly up!)  AND KEEP THAT CHIN UP! (So many times I see the head drop down...you're putting pressure on your neck which = ouch!!  Keep your neck neutral!) Then, like I mentioned in my blog the other day: slide those shoulder blades down your back and picture dropping them into imaginary jean pockets--you will be amazed at how that feels!  The key is to: KEEP THOSE ABS ENGAGED THE ENTIRE TIME YOU ARE HOLDING THAT PLANK!!!  Again, I always say: FORM over FUNCTION!  So, if you feel you are losing your proper form, then come down, rest it out for a few seconds then come back up to it until you've completed the time you are working toward holding that plank.  Don't get sloppy!  It serves no purpose to continue doing it wrong--you are wasting your time and could risk injury.  So stop & come back to it (and that doesn't mean you are giving up!  You're just taking the short break needed to get it done right & listening to your body!)  Goal: hold 20-60 seconds, lower & repeat for 3-5 reps daily.  

There are so many variations to planks.  As you can see in my last blog's video, add paper plates as gliders & use them under your hands and then feet.  Do knee bends.  Do leg lifts and arm lifts.  Try a reverse plank with your back to the floor and belly up to sky--again form 1st!  But start off basic, then increase your challenges--no need to risk injury if you aren't ready for the more intense moves. And again, FORM over FUNCTION!  

Trust me, if you continue working on these daily you'll be amazed at how far you've come!  I had a woman in my Pilate class last week so proud after finally completing her 1st full minute after months of working at it.  She said "I never thought I could do it!  It took a while but I never gave up.  I feel fantastic!"  She had me in tears and the rest of the class clapping.  It was very rewarding for both of us!  (After class she came to me and said "Jodi you were right, it took time and patience but I did it!   I NEVER thought I could.  Thank you!"  As a Fitness Instructor, there's truly no sweeter music to my ears friends!! :)

Give it a try!!

my backyard hibiscus plant

When on my deck this morning I started thinking about the hibiscus plant pictured above that is in my backyard--it's glorious flowers have rewarded me with their beauty these past few days.  You see, I love to garden, but really don't have the greenest thumb.  I just tinker around and do my thing, sometimes it works, often it doesn't.  But I try.  A few years ago when I purchased this plant a few people told me it would never survive well the winters here in NJ and I should keep it indoors rather then plant it in the ground.  Well of course, I didn't listen and planted it.  The following summer I had 1 flower--I was happy.  Now, a few years later, I have multiple, huge, gorgeous blooms.  Which leads to my blog message for today:  NEVER LET THEM TELL YOU IT CANNOT BE DONE!  Follow your heart.  Give it a try.  So maybe it won't work out perfectly, who cares--but you won't know unless you try!  (And if it does work out---cheers to YOU!)

Core Chic Jodi Gives Vacation Fitness Tips for NY1

Personal Instructor Gives Vacation Fitness Tips - NY1.com

on set after NY1 taping

Ok here goes...here's the fitness segment I recently did for NY1 that is airing over the weekend (1st time "on camera" vs working behind the camera as I did many years ago. I will admit, it's tough watching yourself on camera!  And yes, I sound a bit like Demi Moore thanks to a touch of laryngitis!) To view segment, click on link above the picture that is in red :)

FORM 1st!!! (Anchor those blades!)

As a fitness instructor, I often see shoulders creeping up toward ears as people are using weights when working on their arms, shoulders & even ab toning (and wondering the next day why their necks hurt!) By doing this they usually are not using proper form and getting "sloppy" ---using other muscles rather then those they are really trying to work on. My BiGGEST rule: FORM 1st!! I am constantly reminding my classes to "anchor their shoulders down their back..." (yes even during some ab exercises and ALWAYS during planks. You'll really feel your abs engage!) I find using visualizations really help so here's mine: visualize you are wearing jeans that have back pockets. Picture sliding your shoulder blades down your back and "anchoring" them into those back pockets. (You will really need to focus and continue reminding yourself this during your workout, as I do my class). Go ahead, give it a try....And remember: FORM 1st! ;)

Not seeing results? U need 2 BURST!

Happy Friday!  Are you getting your cardio in but not really seeing results?  Your mistake may be you need to step up the cardio.  You can do that by adding short, intense "bursts".  For example,  if you are a jogger then add in some quick sprints for just a few minutes (alternating between the jog and sprint.  Be sure to keep the jogging pace longer then those sprints as they are meant to be "quick and intense bursts"!  The sprint should be quick enough to get heart rate up, hence "burst", then go back to the jog to allow body to "recover".)   Also try to mix in some strength training which will help you burn more fat.  When working on strength training add in some quick cardio burst in between sets such as burpees (yes I hate them too!), star jumps, jump roping, jumping jacks, etc.  You get the picture right!? Challenge yourself and I bet you soon see some positive results.  Try it this weekend and make it a healthy one! :)

All in a day....

Isn't it amazing what can happen in a single day? Some days come and go, becoming a copy of the day before and the day before that, starting to all blend--day after day, week after week. However, some days make you realize just how much life can change so quickly, on so many different levels, for so many different people. Truly life changing circumstances. Today's one of those days that made me stop and realize how important EVERY day really is. Here's a snapshot of what I learned on August 15, 2012 and wanted to share with you: one friend excitedly picked her teenage son up from his summer long sleep-away camp, as a different friend sadly sent her 1st born off to college. Another friend happily announced her 3rd pregnancy as she starts maternity shopping, as another friend mourns the passing of his father who sadly lost his battle to cancer and is now preparing for his funeral. One pal is filled with joy as she travels to Vegas with her fiance, as another is filled with bittersweet emotions finalizing her divorce papers. Today at one of the Corporate Fitness Centers I teach at I was called in last minute to sub a class. After that class a participant came to me saying that she hasn't been to the gym in many month and thanked me as she really enjoyed my class and felt great today (and will now make the effort to come in more often). So my message for you my friend is to always remember: live in the moment & live each day as if it were your last! Move past the negative and focus on the positive...life truly is a "gift" and too short to waste even for just a day!

Hydrate!!

Remember during your busy day to stay hydrated!! Bored with plain water? Get "creative" and mix in a few healthy flavors such as cucumbers, melon, lemon, orange wedges, strawberries....even combine a few together (such as my fav: cucumber & honeydew melon!) Have a favorite? Let us know :))

Question of the week

Why when I am parking @ the gym, do I see people driving around & around looking for parking spaces closer to the door?? (And then see those same people running on the treadmill?!?) lol

Not just Olympians....

Muscle not momentum

Tip of the day: Using momentum rather than muscle during your workout sabotages the results you are aiming to achieve. So, as I always instruct my classes "focus your minds eye right to the muscle you're working on!!"

G'night

Ok world, time for bed...creating this blog has been a bit overwhelming for a computer/tech "challenged" brain like mine, but I'm always up for a challenge! Bring it :)

Blog world adventure begins...

Welcome to my new blog!! Here's to an adventure that we will journey on together. My goal is for it to be filled with positive energy, helpful fitness tips, inspirational words, healthy & creative food ideas and more--all to motivate & promote your CORE well being!  CORE is the foundation in everything in your life---let's make it rock solid together!

Hugs & good health, Core Chic :)