Sometimes the smallest things take up the most room in your heart

I truly believe it's the simplest, smallest things that often mean the most.  Here's a great example: early yesterday morning a friend ran into a convenient store to grab a quick cup of coffee when she ran into an older, unfamiliar man who ended up really making her day.  What did he do?  It probably seemed like nothing really to him: he just said a few kind, positive words.  But little did he know that those words were so appropriate for the challenging day she had ahead of her.  It truly touched her (in fact, it was so meaningful it brought tears to her eyes!)  That being said, the smallest things can really mean so much and fill our hearts & memories for a lifetime.  I am certain my friend carried those words of encouragement with her all day--playing them over and over in her head, all the while bringing a smile to her face and keeping her strong through her day.  And I'm willing to bet she'll reflects back on them for many years to come! 

I encourage you to pay it forward.  Simply share a warm smile, maybe say a kind word, make a simple gesture..it doesn't cost you anything more then a few seconds of your time and you'll benefit by feeling really good by making someone's day that much better!  Whatever it is remember: the smallest things can be so very special & fill someones heart for a lifetime.

Enjoy your Sunday!

Today will never come again...

I love this!  All too often "life" happens so fast--days quickly turning into nights, nights into days and in the blink of an eye those days turn into months, months into years...
We are so busy with things such as work, kids and other obligations we all too often forget to slow down---that TODAY is the only one you'll get like it!
Don't lose sight of each day.  Take the time to make it special in some way, for yourself &/or someone else.  Keep it simple.  Even if you only have a moment to spare--stop and think  today will never come again....and I'll bet you'll feel better to the core!

Enjoy & stay well,
Core Chic Jodi :)

A good for you snack: Popcorn!

 

Who doesn't love popcorn?  I do--it's one of my favorite snacks.  Typically popcorn is considered a good, healthy snack alternative. (Obviously I'm not talking about the stuff you get at the local movie theater. Yes, I agree it's tasty but it's full of fat, sodium and certainly not the healthiest choice around.)  According to recent research by the University of Scranton "if you air pop popcorn and prepare it healthier it actually packs up to twice as many of the antioxidants called polyphenols as sources like apples and grapes...."  They also found that the yellow hulls (the ones that annoyingly gets stuck between your teeth!) actually "contain the highest concentration of disease-fighting compounds, as well as plenty of fiber."  

Air-popped popcorn is naturally high in dietary fiber, low in calories and fat and free of sugar and sodium.

I enjoy air popped and often add some tasty additions to mine such as raisins, cranberry-raisins, almonds, peanuts, etc.  Sometimes I sprinkle on some paprika or even some cinnamon sugar when I want something sweet.  Get creative!  You could even try some hot sauce or garlic sprinkle (that's if you're a garlic fan.  I like garlic but truthfully not on my popcorn-but I know others that do!)   And of course my kids love the good, old-fashioned style popcorn with a little butter and salt---that's OK too as long as it's all in moderation....So go get popping!!

*For some great popcorn recipes check out the following site
(or Google "popcorn recipes" as there are a bunch of  other sites out there):

www.popcorn.org











Credits:
University of Scranton
Shape Magazine, August 2012

Arms 101 (....focus!)

Arms--sometimes tough to hide and the area which seems to be most troublesome for women (at least I think so since I'm always asked on how to tone them!).  When I am instructing a class I always remind them "focus your mind on the muscle we are working"--especially when it's arms (the other is abs).  I believe focusing allows you to really concentrate on using that specific muscle vs compensating and using other areas.  Think about it: once you are really working the arms and their muscles they start getting fatigued.  Unfortunately we often then begin compensating our form and mistakenly start pulling on other muscles/areas such as the neck, shoulder & back resulting in less work for that specific arm area that we are really trying to tone! So FOCUSING on the specific muscle is key!

Confused where to focus on the muscle you're working?  Then the following information should help.  Refer to the number below that coordinates to the following description:

                                              (Image source: Fitness Magazine, Sept 2012)

1) Biceps
"Bi" meaning 2--referring to the 2 sections, or brachii, of the muscle (a 2-headed muscle).
It lies on the upper arm between the shoulder and the elbow.
It lies just beneath the brachioradialis and the brachialis & only makes up 1/3 of the upper arm's size.  The muscle fibers here are long and run along the length of the upper arm.  This structure improves the muscle's ability to contract or shorten (getting that more rounded appearance as you tone/work it). 

2) Triceps
"Tri" meaning 3--referring to 3 sections (a 3-headed arm muscle).  It is the muscle responsible for extension of the elbow joint (picture when you straighten your arm).
It is located in the back of the arm muscle & makes up for the other 2/3 of the upper arm (again, bicep is the 1/3).  I find it is the area most woman are concerned with.

3) Shoulder
This teardrop shaped muscle is made up of the anterior (front), posterior (back) and medial (side) deltoids.  It must be mobile enough for the wide range actions of the arms and hands, but also stable enough to allow for actions such as lifting, pushing and pulling. 

4) Rotator Cuff
It's made up of 4 muscles (the supraspinatus, infraspinatus, teres minor and subscapularis --aka S.I.T.S....they surround the shoulder joint).  These individual muscles combine at the shoulder to form a thick "cuff" over this joint.  The rotator cuff has the important job of stabilizing the shoulder as well as elevating and rotating the arm.


So the next time you're working your arms, try to keep your "minds eye" on the key areas shown and discussed above.  It's your time, your workout--really make it count!


*PS:  I found this cartoon very cute & wanted to share:

        (Cartoon Credit: "Zits" by Jerry Scott & Jim Borgman as seen in the Sunday Star Ledger)



Sources: 
Wikipedia
Fitness Magazine, Sept 2012 

"Breast Cancer Awareness"--info for your health

As we approach October and the designated Breast Cancer Awareness month, I do what I always do this time of year: get my yearly Mammogram.  I've been doing it for several years now, even before I turned the big 4-0, since I am considered high risk due to family history.  As I sat in the waiting room surrounded by other women (all of various ages) I couldn't help but wonder: who among us sitting here is sadly going to find out from this mammogram that they have breast cancer?  I truly felt awful thinking that, but unfortunately it is very likely....

...This blog post is dedicated my heroes: my mother, grandmothers and aunts---all of them had breast cancer (thankfully some survived, however some did not - whether due to the breast cancer or additional cancers).  I also dedicate this to all of my dear friends and loved ones that are currently battling or have battled this disease--you all are truly amazing and I am so impressed by your courage and strength.  And I must also, very sadly, dedicate this to my close friends & loved ones, both young & old, that have lost their battle--we miss you dearly & think of you often!

In 1982, Susan B. Komen for the Cure was formed.  It is the global leader of the breast cancer movement and has invested more than $1.5 Billion since it's inception in 1982!
                                     According to Susan B. Komen for the Cure:
*Except for skin cancers, breast cancer is the most common type of cancer among women in the US.
*It is 2nd only to lung cancer as a cause of cancer death among women
*Breast cancer accounts for 1 of every 3 cancer diagnosis of women in the US
*Approx. 200,000 women will be diagnosed with invasive breast cancer in the US this year
*Nearly 40,000 will die from the disease this year
*Over 50,000 new cases of non-invasive breast cancer are expected to occur in women this year
*About 2000 cases will be diagnosed in MEN this year & about 400  men will die this year in the US
*There are about 2,500,000 survivors alive today of breast cancer in the US
*Deaths due to breast cancer seems to be on the decline thanks to a combo of early detection & more effective treatments!

Check out ww5.Komen.org - there you will find a wealth of info on breast health, news & events, how to get involved, donations and more.  Be sure while on that site to check out the link "Breast Cancer 101" where you can select a topic to get more info on such as: incidence & risk factors, genetics & breast cancer, breast self-awareness, living a healthy lifestyle and much more.
Male or female, I really encourage you to check this out and share the info--do it for yourself as well as someone you love!  

Core Chic Jodi suggests the following websites & phone numbers for additional information:
ww5.Komen.org (Susan G. Komen for the Cure)
www.nationalbreastcancer.org (National Breast Cancer Foundation Inc.)
www.nbcam.org (National Breast Cancer Awareness Month/NBCAM.org)
For Cancer Help: 1-800-227-2345





(Credit: Susan B. Komen for the Cure)

Do you Zumba? If so, read on...

Do you regularly join in on the incredibly popular group fitness class craze Zumba? I honestly have never taken a Zumba class, but know many that attend all the time and wouldn't miss it!
One of the gyms where I teach it's practically "wall to wall" people in the class--all always smiling and laughing as they move & groove. Good for them! They are truly enjoying their workout (which most likely doesn't even feel like a workout to them as they're dancing the pounds away.)
It certainly always looks and sounds like there is a fabulous party going on when a Zumba class is in session!

However, like any exercise technique or program, along with the pros of course there are possible cons. So my Zumba friends, it is important to note the following: according to Orly Avitzur, M.D. and Consumer Reports medical adviser "doctors are seeing patients who received serious injuries to hips, knees, and lower backs while taking Zumba classes."

Any exercise can lead to injury, not just Zumba. It is always good to be aware of your body and the possible stresses that you are putting on it in any fitness class.  If something does not "feel right" please take note and do not push yourself closer to an injury--stop the exercise and seek medical attention before you do any further harm.  Take care of yourself---you know your body best!

(Credit: Consumer Reports, Sept. 2012)

Welcome Fall!

                                                                       Welcome Fall!

My favorite season for many reasons.  First, I love the "earthy" colors of Fall--here in the Northeast there is nothing more beautiful to me then the assortment of gorgeous multi-colored leaves during peak season.   Other favorites include apple picking, the smell of cider, pumpkin bread, pumpkin ice cream, hayrides, football games, Homecomings, bonfires and cool crisp Autumn nights.

apple picking

Yummy apples fresh from the tree!

Make sure to take a few minutes to slow down and enjoy some of the wonderful sights & smells of the Fall season.  You'll be glad you did!

Fruit for thought

Sharing this great visual from FitSugar of what 100 calories of fresh fruit looks like.  YUM!

EXERCISE!

Physical activity is more important then you probably realize.

Home-made flavored water ideas

Although there are a lot of drink options out there today, making a "healthy" choice isn't always easy.  Sometimes it's tough to read through the ingredients listed on a label and truly understand what they are and if they are even good for your health.  However how much simpler can water with home-made ingredients added be?  Get creative.  As the picture posted above shows, there are many ways to make your plain water more interesting.  Try adding some citrus or raspberry and lime.  Who thought that watermelon and rosemary combined would taste so good?  Pineapple mint--that's one I cannot wait to make!  My favorite, not listed above, is water with cucumber and mint leaves--so refreshing! 

My suggestion:  make a few pitchers in various combinations and keep them on hand in your refrigerator.  You are then more likely to reach for the healthier alternative if you see it's there waiting for you!  Also, if you have kids they'll love seeing the cool combo's in the refrigerator and may be more likely to reach for the healthier option (if it looks good, it must taste good right?!)

Here's another tip:  make ice cubes using the same flavored water.  Take a plastic ice cube tray and fill it with your favorite water--add it to your drinks.  Or fill the ice cube trays with plain water and add a sprig of mint.  Then when ready to drink a glass of water (or iced tea) place the frozen cube into your drink.  Adds a little more taste and makes it look pretty too!

Stay hydrated and stay well!  

"Perfect" body? SHOW THEM ALL!

What is a "perfect" body?  Isn't beauty in the eye of the beholder?  My answer: ABSOLUTELY!

This morning while watching Good Morning America they had on a gorgeous young lady that is a top "plus" model from Australia, now emerging into the US markets.   She was absolutely stunning!  She said she was over 6 feet tall and a size 12, which she stated was the most common size for females.  What amazes me is this is considered "plus" size!   I loved how this model embraced her size and curves--she should (in fact, I think that made her even more attractive!)

Recently I read in a magazine article that a woman can be very thin, yet not fit (apparently referred to as "model thin".)  However you may be a larger size, yet "fit".  I think we are so conditioned to think that thin is fit, yet that is not necessarily true--we are all individuals and vary in size and shape.  Which would you rather be?  For me, I'd rather be "fit".  As a fitness professional when it comes down to it, the most important thing is: a "healthy" body--one that is a balanced combination of daily exercise and good nutrition.   You can be thin yet starve your body of the proper nutrients it needs.  And if you don't exercise you are not doing your body any good.  Make your habits healthy each and every day--that is so much more important then your clothing size!

Embrace your size--whether thin, curvy, athletic, etc.   Don't get caught up in what you see on television or in magazines (remember: those are usually not always exactly what they seem thanks to digital technology and airbrushing!)  Learn to be comfortable in your own skin and SHOW THEM ALL just how beautiful you really are--inside and out! 

Words of Wisdom (from Gandhi)

Core Chic Jodi recommends reading, re-reading and reading once again the following wonderful words of wisdom.....

(& be sure to share this with a friend!)

 

What else are you "picking up" besides weights @ the gym?

While setting up for class this morning at one of my corporate fitness sites, I did what I always do before I start the class: take out the equipment we're going to use & began wiping it down.  Yes, before (and after) class!  No, I would not consider myself a germaphob, but when you think about it what could be more gross then someone laying on a mat sweating and then the next person doing the same and so on and so on?  We go to the gym to better our health, not make it worse right?   I always encourage my class participants to do the same, again before and after (also as a "courtesy" to the next person).
 
What else are you "picking up" when at the gym besides weights?  Could be more harm then you hoped. Gyms are big hosts of germs and germ activity. For example, did you know that Norovirus (a quick spreading virus which is the most common cause of gastroenteritis) can survive a month on the surface of a gym machine?  Fitness Magazine (Oct 2012) asked top experts to ID the biggest danger zones in the gym.  Following are the results where their germ meter scored highest:


Free Weights, Weight Machines, Exercise Ball:
This equipment is "high" with germs (various bugs & viruses) since so many people handle it.    
According to Philip Tierno Jr., Ph.D. (a clinical professor of microbiology and pathology at NYU Medical School & author of The Secret Life of Germs) "I've even found MRSA on an exercise ball in a gym."

*Prevention:  Wipe/spray down your equipment before and after use.  Every gym typically has something in the equipment area to use, but if not bring some from home.
(FYI: if your gym does not have anything in plain sight near the equipment, I highly suggest you speak to your gym's manager--again you are there for your health!  My thoughts: shame on them!)

Exercise Mat:
Ok, YUK!  This one gets me the most.  Think about it friends: when you are taking a class or working out in the gym and use a mat many times you are in prone position (face/belly down on the mat).  I'm not going to be nice here: how do you know your face is not exactly where someone's sweaty bottom was the last time this mat was used?  Got you thinking right?  Well good!  You should be thinking that way!  According to Fitness Magazines experts you could "be lying in a slew of microbes that can cause skin infections, athlete's foot, colds and flu, hepatitis A."  Need I say more?
*Prevention: 
My theory is this: if you can afford to join a gym, you can afford an inexpensive mat. I beg my class participants to do this for themselves and their health!  Go to your local fitness retailer where you can usually find a good selection of mats and carry bags.  If you need to save money skip the carry bag (that's just a matter of convenience and a string or large rubber band can certainly do the job!) head to your local dollar store or discount store where an inexpensive mat can be purchased.
(PS: be sure to wipe down your own mat after each use too!)


Locker Room:
In Fitness Magazine (Oct. 2012) Tierno states the following "the sweaty, humid locker room is the perfect petri dish for nasty buggers such as staph, strep and MRSA...the danger starts at ground level.  From outdoors, sneakers and other shoes track in fecal matter which harbors organisms that can give you stomach flu and hepititis A."
*Prevention:
Be sure to wear flip flops or something on your feet!  And please, do NOT sit on the bench naked.  If you are thinking "really Core Chic Jodi, did you have to say that?" Oh yes I absolutely did--because I've seen it...gross!!

Other areas that the Fitness Magazine experts found "high" on the germ meter include:
Pool (something I learned from the magazine article and wanted to share with you:
the higher the smell of the chlorine then the dirtier the pool!
Chlorine releases its distinct smell as it reacts with microorganisms, therefore the stronger the chlorine smell, the dirtier the pool!)

Gym Bag
Towel (this surprised me. Turns out many gym towels harbor E. coli and MRSA since according to Tierno "most gyms use the same hamper to transport dirty towels and clean ones."  Gross indeed!!) 

Here's what the magazine found "medium" on their meter:
Water Bottle
Cardio Machines (this one also surprised me as I thought it would have fallen in the "high" category)

Remember: you are going to the gym for your health!  Please be proactive and wipe down before and after your workout/use of equipment.  Invest a few dollars in your own mat, as well as some disinfectant wipes &/or hand sanitizer gel to keep handy.  Wash hands with soap before and after working out.  Bring your own water bottle and towel.  Bring flip flops for the locker room.  Cover cuts and broken skin.  Clean out & wash your gym bag regularly (especially if transporting dirty, wet or sweaty clothing). Now that you know what to look for stay well and have a healthy workout!






Credits:
Fitness Magazine, Oct. 2012
Philip Tierno Jr., Ph.D. & author of The Secret Life of Germs









 

Get going!

Weekends are so tempting to slack off the exercise, but don't! 
GET MOTIVATED & GET MOVING!   Once you workout you are sure to feel better so GO!
(And be sure to enjoy your weekend!)  :)

Take it outside....try Geocaching!

Take advantage of the great outdoors this Fall--get some fresh air and take your workout OUTSIDE!  Here in the Northeast the weather's been picture perfect, so why stay inside?  Walk around your town, take a jog, bike--whatever is available to you do it!  It's energizing.  Maybe try something new.  Need an idea? 

Here's something that I recently tried and now really have fun doing outside with my kids: Geocaching.  We get to enjoy the outdoors together , walk, explore and "hunt".  Don't know what Geocaching is?  In a nutshell, it's a Scavenger Hunt for anyone, any age.  It is a free, real-world, outdoor treasure hunt.  Players try to locate hidden containers, called geocaches, using a smartphone or GP's and can then share their experiences online if they want.  You can get pretty involved if you want, or not at all (we just do it for the fun of the search and don't get too involved.)  To read up on what I am talking about go to www.geocaching.com (the official global GPS Cache Hunt Site).  There you can learn Geocaching 101: The Game, Getting Started, Finding Geocaches, Hiding them, etc... I also suggest you check out some videos on their site or on YouTube so you can see how it's done and the variety of seeks out there (trust me, you will be amazed!  Who knew?!?)  Below is the app I downloaded on my iphone:

 I do suggest you bring along a pencil, paper and some little "trinkets" so that once you open the box you can sign your name to the log or leave a cache note.  You can leave behind a trinket in the box as well (makes it fun for the kiddies to "find").  Please be careful if you are in the woods and avoid poison ivy and such (sounds silly but as you get closer to your "find" you'll tend to get caught up in the excitement of getting closer to it's location, but you still need to be aware of these things!) 

We found it!!  Each container is different--could be like the one above or something totally different.  You never know what you will find, which makes it all the more fun!  

So take your workout outdoors while the weather is nice.  Try something new, go explore... maybe Geocache!!   I'd love to hear from you if you tried it and what you thought so please keep me posted!  :) Core Chic Jodi

Common gym "lingo" you should know

Wondering what all the lingo actually is when you are at the gym or when reading about fitness?

Here are just a few commonly used fitness terms explained:

High-Intensity Interval Training:
This is when you alternate short bursts of exercise at a very challenging effort level, with periods of recovery at a moderate one.
(This boosts your endurance and will burn the greatest # of calories in the least amount of time!)

Target Heart Rate:
The beats per minute (bpm) you should aim for during cardio exercise, based on your intended exertion level.
(Note: Low-intensity exercise should be 50-60% of your heart rate max; moderate 60-80%;
high intensity between 80-90%)

Plyometrics:
Quick, explosive moves that increase muscle strength and power while blasting calories.
(Example: jumping moves such as burpees, fast jump roping, etc.)

Drop Sets:
A technique that involves starting an exercise with the heaviest weight you can lift, then decreasing the load with each set.

Anaerobic Exercise:
A high-intensity activity (example: sprint) typically performed for fewer then 2 minutes--using phosphates and glycogen vs oxygen as fuel.
(Increases your speed, power, strength and endurance as you burn calories.)

Compound Exercise:
When a movement occurs at several joints, working multiple muscle groups.
(For example think of a squat.  Here you are involving the ankles, knees, hips and are targeting the hamstring, gluts, quads.)

9/11/01....always in our hearts

11 years ago 9/11....seems like yesterday.  Almost everyone can remember exactly where they were.  For me, I had just returned from my long honeymoon in Hawaii and was still home that morning in my condo--I lived right across the Hudson River on the NJ side in a small town that bordered the river called Edgewater.  The view of the NY skyline was magnificent from this side of the river.  It was a gorgeous September morning--sun was shining, the air was crisp, just picture perfect........

....Ciaos, confusion as the sky turned grey.   Dust & smoke quickly filling the air outside our windows...the sounds of the sirens--lots and lots of sirens, neighbors running through the halls of our small condo building.  One friend/neighbor came into my condo and we dropped to the floor covering our heads unsure if we too were in harms way.  Then frantically making calls trying to reach close friends & family that I knew worked in NYC and not reaching any of them...FEAR! ....ciaos turned to sadness, deep, hollow sadness....

Every year tears stream down my face at this early hour in memory of that horrific morning.  I have many friends that lost loved ones, co-workers, dear friends. Friends that their babies will never know their parent--just that they were killed on that day in NYC and they were someone very special, very loved.   Everyone here knew someone.  It was that close to home.  For me, my high school boyfriend Mike was killed in one of the towers.  We lost touch after college, but he was truly an all around great guy--brilliant, caring, handsome, friendly, athletic....He and his wife were eagerly awaiting the birth of their 1st child, a son, due soon......

 

...A few years later I moved with my husband out of Edgewater and into the suburbs.  Ironically, just a few months later, a 9/11 Memorial was built only a few short miles from my home.  I pass it each and every day.  Mike's memorial plaque is there with the many others from our area.  I cannot pass without always thinking of him and his family..... Then I have my 1st child--ironically her birthday is the exact same day as Mike's.  Last year on the 10 yr anniversary of 9/11, while visiting the memorial the strangest thing happened: as I sat there with my kids paying our respects, explaining what happened and why we were here, I saw a woman hesitantly walk up to the memorial wall site--I knew instantly it was Mike's mom that I had lost contact with many years ago, but thought of very often.  I walked up, put my arm around her and we hugged and cried together....she said it first: she felt Mike brought us together again--it was "a sign".  I felt exactly the same--there was a reason....We now stay in touch and there's such comfort in that for both of us.

Friends that have lost spouses & loved ones have slowly moved on (not easily at first, but over time).  Some remarried, some moved, some had more kids....but they never forget.  Life needs to go on.  We need to heal.  That doesn't mean we ever forget, nor should we.
So days like today are difficult--as much as we have moved on, we cannot get past the awful events that occurred on 9/11/01. It will never be "easy"....Cry if you need to.  Hug someone.  Be sure to say what's on your mind--don't hold it inside.  Use today as a day to reflect and make a change for the better--for yourself and those around you.  Realize today that yes, life is certainly too short!
We certainly never know what could happen in a moments time.  Don't sweat the small stuff...live each day as if it's your last.

                       Life is a gift, eagerly open it each and every day & enjoy the present.....

Workout fuel fix: go bananas!

Need a quick fuel fix in between your workout?  Go grab a banana!

A new study from Appalachian State University found that when cyclists ate half of a banana in place of downing a bottled sports drink every 15 minutes during a simulated race, they got an identical performance boost, plus added nutritional benefits.
According to lead researcher David C. Neiman, Ph.D. "bananas offer an all-natural, fiber-packed source of carb's, potassium, and vitamin B6--without empty calories and artificial ingredients."
Also keep in mind, if your quick fix is usually a 20 ounce sports drink by trading it in for a banana you'll be saving approx 21 grams of sugar!

So go ahead and go bananas!





Source: Shape Magazine, Sept 2012

Tips for finding a Group Fitness Class that works for you

A Group Fitness class can get rev up your weekly fitness routine, add motivation and allow you to learn some new techniques.
Here are some tips Core Chic Jodi feels you should consider: 

1) First, pick something that interests you!  Do you like to dance?  Then try a Zumba class.  Do you like to ride a bike?  Then give Spin a try.  Today there are so many varieties of  group fitness classes out there there's bound to be something that catches your interest.  What better way to start then looking forward to something you know you'll really enjoy!?!

2) Ask your friends.  If you ask a few of your closest friends what classes they like, they'll be honest and tell you what classes have caught their attention and why.  It's likely that since they like it you might too--especially if you go together!   The motivation to join in on it with your pal will more then likely inspire you to get there regularly (and after making it through the workout/class it's fun to bond over the feeling of accomplishing it together!!)

3) Speak to the instructor.  If you know who the instructor of the class that interests you is, feel free to approach him/her prior to the class to ask exactly what that class is about, how difficult it is, etc.  A good instructor is there to instruct in every aspect!  As long as you are not cutting into a classes time, never feel that you cannot approach them.  If you don't get a chance prior to the class, then ask questions after class so that you know for next time. Also, I always encourage people to tell the instructor prior to the class that they are new .  Usually in my classes I recognize a new face, but if they are new I never know their skill level, etc. and like to keep a special eye on them during the class (allows me to make adjustments/corrections as necessary).  Then after class I then go over a few things with them so that they are encouraged for the next time they attend (I also find it helps develop a special bond.  They know I truly care about them and they feel comfortable coming to me.) 

4)  After trying a class, if you like it then buy into a package deal if it is offered.  Why?  I think by doing this you "commit" yourself and are more likely to feel obligated to attend since you already paid for it (and who these days wants to throw money away?) 

5) Don't give up!  I always suggest giving a particular class a few chances.   Don't forget you are learning a lot of new moves, steps, etc and often a class is not taught the same each week.   Understandably it certainly could be discouraging the first time you try a class and everyone around you seems to know what they are doing and you don't.  Remember, we were all beginners in that class at some point!

Also, for my classes I never teach the same class twice!  Some classes have to follow certain routines & moves, but for most of mine I can vary it and may use some of the same moves, but always change it up each time as I hate following the same routine week after week (I find it boring).  If you only came once to the class and maybe didn't love some of the moves, etc you may be giving up on something without knowing that it really could have been great for you.

6) Same class, maybe try a different instructor.  You may really like kickbox but the instructor just doesn't inspire you.  We don't take offense to that (or shouldn't).  Everyone is different, just as every instructor's personality is.  What might suit your friend may not be the right fit for you.   You have to feel that "connection".   The instructor can really make or break the class (trust me, I hear it all the time.)  One of the nicest things a participant said to me last week at one of my early morning Corporate fitness classes "we wouldn't be here this early if it weren't for you & your positive energy... The instructor makes the difference, we are here because of you!"  (Yes, it did make me feel good and meant they did too...the reason I love what I do!)   Again, you need to really enjoy being there to benefit fully!!

Remember: the more often you try a given group fitness class the more likely you start to get used to the moves, the instructor, build confidence, gain comfort.  But if it just isn't for you don't give up!  Give something else a try until it "clicks".  As I always tell my class prior to starting: "this is your time, your workout make it count--but make sure you enjoy it!"

Relieve stress....take a "correct" breath!!

Need to relieve some stress (who doesn't these days!?)---close your eyes and take a deep breath right?  Maybe not!  You may not be breathing properly and this basic stress reliever may not be so "basic", nor helpful!

Here are some tips I recently read & thought were worth sharing from the Sept. 2012 issue of Redbook Magazine on how proper breathing should look and how to help you become aware of your breathing:
according to Timothy McCall, M.D. (specialist in internal medicine) when you inhale, the diaphragm (that's the muscle attached to the base of your lungs) moves downward and expands your lungs, and as a result, your belly moves out.  "It's natural for this breath pattern to change momentarily, say, as a response to being startled or frightened" he says. 
"When you gasp, for example, the belly gently contracts inward, instead of out."  This change in breathing is associated with an adrenaline surge, making you more alert and prepping your body to respond to danger.  But if you have a tendency to breathe this way regularly--a pattern called paradoxical breathing--the body essentially remains in a perpetual state of shock.  This can send stress levels soaring in the body, the root cause of many diseases, McCall says.


Here's how you can check your breathing:
Lie flat on your back & place one hand on your belly.
Slowly take a deep breath in.
As you inhale, your belly should lift your hand up an inch or two.  If instead your hand sinks down, you're breathing paradoxically!

How to make the correction:
Focus on relaxing!
Let your breath move in & out naturally until you feel your hand rise as you inhale

Go ahead, try it and breath a little easier knowing you are doing it correctly! 

Source: Redbook Magazine, Sept. 2012

The Power2theCore journey....

Less then a month ago I began this blog, stemming from the encouragement of friends and family and then the upcoming TV segments that I was about to tape. Truth be told, in early August if you asked me what a blog was I was clueless!  But as I began to read more about the whole "blog" concept, one thing that kept coming up was: "...in order to be successful you need to follow your passion....the words should flow daily and be about something you truly believe in and want others to learn from and enjoy as well..." I knew that this was it--I had my topic, the timing was right and I was ready to begin.

Many late nights (reminiscent of the all-nighters back in my college days) and many tips from friends, on-line searches, books, You Tube tutorials, etc. I somehow got this blog up and going (maybe not the greatest, but it was a start, I was proud--especially since I often consider myself technically challenged.)  Even finding my Domain name was very time consuming (admittedly anyone that knows me well, knows that I a perfectionist.  I needed my Domain name to be "just right".  I felt it needed to encompass everything that I hoped this blog that I was going to create would fulfill.)   It was really fun having my friends get involved  too by suggesting some great names. (Note: I had posted on my Facebook wall that I needed suggestions....they came in for days. It not only kept me up all night, but some of my friends as well!  Some of them really taking on the "help find me a domain name challenge" to heart!  To those friends--you know who you are--I truly thank you for your time, patience and wonderful suggestions!)  Then one morning Power2theCore just came to me.  I had been thinking that I really wanted people to feel good about themselves when reading this blog--learn more about health, their lives, be motivated, get fit/stay fit...right to their heart, soul, mind, body...right to their core!!  Like the core of an apple, it's the center in everything we do & who we are.  When I teach Pilates, I am always speaking of focusing on the core and how important it is. What could be more appropriate then to have what I feel is most important to our overall well being, our core, also be linked in words to power?  And there it was: Power2theCore!

 

Today, just a few weeks later, I have hit my 1000 "view" mark!  I was happy when I hit 100!  I know some blogs hit over 500 a day and maybe one day I will.  But right now I am just putting one foot in front of the other, day by day.  Regardless of the number of views this blog gets, I am more proud when people tell me they have discussed some of my tips with their friends, co-workers, family, etc.  In today's high tech world of less & less verbal communication, I am so happy to hear that people are using things they read on this blog to actually communicate and utilize some of the topics as a form of open discussion (remember, I was a Speech Communication major at Syracuse, so I LOVE when people speak to each other and communicate!!  Communication is KEY in ANY relationship!!)  I am also pleased that the fitness tips I post here are benefiting people and their health.   Even if just 1 person learns something here to "improve" their health in some way, then I am happy & couldn't be more proud.

The journey continues and I'm sure it will only get better.  So my friends, once again I thank you for supporting me as we continue to watch this blog grow. 
Remember: a strong CORE = a foundation/center that's healthy, happy & overall fit--so Power2theCore!

Live your life ... forget your age!

A few years ago, prior to becoming a Group Fitness Instructor, I was your average, stay-at-home mom with 2 toddlers.  When I started getting back into the gym and encouraged to become an instructor I didn't realize how that decision would truly impact my life in so many different, positive ways--nor how it would effect others.

Here's the story of one that holds a special place in my heart...
it's about an older woman that sat next to me weekly in a morning Mat Pilate class at our local YMCA.  She was in her mid 70's.  Every week I was impressed with her determination and "never give up" attitude.  She never let her age stop her (in fact, I personally think she was even more determined to prove to everyone else in class that she could do it!)  One day I mentioned to her that I enjoyed & benefited so much from Pilates that I wanted to start teaching it, sharing it with others and decided to work toward getting my certification. Once I got my cert. she congratulated me and told me how happy she was for me.  A few months later this older woman excitedly approached me after class, beaming she said "Jodi, I wanted to tell you that I just got my Pilate certification!  I am going to teach a Silver Pilate class...thanks to you---you inspired me!!"  I was truly touched (honestly, even a bit overwhelmed).  I was more-so impressed that at her age she decided to get her certification--GOOD FOR HER!  She should be proud! 
 
A few months later I learned that this woman had her Ph.D. and was a Professor at a large college.  For her to say that I was her inspiration left me shaking my head (but I'll be honest, I was also smiling very proudly inside).  So the next time I saw her I thought she should know what an inspiration she was to me and I made sure to tell her.  To think that at her age she decided to do this was truly inspirational!  She DID it and NEVER let her age stop her.  She's a wonderful instructor, inspiring others her age to move their bodies and feel better!  She believed in herself and age was not going to be the deciding factor.

My point: remember age knows no boundaries!  It's mind over matter.... Live your life & forget your age.  Never let your age stop you from doing anything!!

Reached your weight loss goal? Time for a LIFESTYLE change!

You've dieted, exercised and maybe you've finally reached your desired goal, or are close to achieving that magic number, so now what?   Now you "hope" to maintain it right!?!  You need to focus on making a lifestyle change.  Here are some tips from the National Weight Control Registry on how to keep the weight you lost off for good:

Exercise Daily
Get moving, stay moving!  Studies found that people that have successfully lost weight workout 30-90 minutes a day, but the average is 60.  As I've said in previous postings, even if you cannot fit in a full workout: don't get discouraged!  Instead break it into "pieces" (maybe 15 minutes in the morning and then 15 later in the day.  Take the stairs vs elevator. Park you car farther in the lot vs closest to the entrance.)   Exercise needs to become your way of life--not just during your weight lose program, but forever!

Tone Your Muscles
Muscles burn calories.  Weight training helps build muscle and prevents the loss of muscle mass.  Even if you are using your own muscles resistance (ie: push ups, planks, etc) it helps!  So get toning and stay toning!

Make Exercise Meaningful to You
For me, I vary my workouts but truly enjoy Pilates and make that my standard weekly exercise---it helps my back, neck & truly keeps my spine in better alignment so that I don't have to run to the Dr. for an adjustment!  Personally it's not just 'exercise' but a way of improving my overall life/wellness.   On Sunday's I try to attend a Power Yoga class--it is a killer workout, yet at the end it is spiritual, grounding & really balances/centers me. I feel it's something I give to myself (my gift to me!) and a great way to end a hectic week and begin my new week.  My head is clear and I have a more focused, positive mindset.  Don't you deserve something for "you"?  Pick an exercise that you feel is meaningful--you'll feel good doing it and really want to keep it up!

Freshen up your motivation
James O. Hill, Ph.D. (co-founder of the registry) says "what inspired them to start losing the weight may not be the same as what helps them keep it off."  So, if you were inspired to start dieting because of  health issues but now that inspiration isn't motivating you anymore, try focusing on something else that keeps you on track.  Maybe it's new clothing, upcoming holiday gatherings or a reunion.  Pick what works for YOU!

Weigh yourself regularly
A good friend of mine successfully lost weight thru the Weight Watchers program.  Even though she got to her goal weight over a year ago, she still goes to her W.W. branch weekly for "weigh-ins".  I asked her why (why not just weigh yourself at home)?  Her answer " I am more aware during the week when I know I have to go there and weigh in."  It makes sense (sort of "big brother" watching. You don't want to disappoint or have others see you fail!)
People that maintain their weight tend to weight themselves often to make sure they're aware of  when overindulging.  If you see your weight has gone up a bit then you are more likely to make some adjustments in your eating that day to get back to your "happy weight".  (Remember though, don't beat yourself up.  If you've put some weight back on now you'll have to work again to take it off-- hopefully it will be an instant reminder for the next time you go to overindulge!)

You've worked so hard and come this far--GOOD FOR YOU you should feel great!
Remember, new you = new lifestyle (CONGRATS!!)

Need to work the triceps? Try this full-body triceps press from "Men's Fitness Magazine UK"

Here's a great tricep exercise tip for both men and women:
Full-body triceps press | Arms | Exercise | Men's Fitness Magazine UK

It's the "simple" things!

Today's blog post this Sunday is "simple":
Remember to enjoy the simple things in life because as basic as they may seem, they usually are the most important ones!!

Change IS good-right to the core! So go ahead & change it up!

Here in the Northeast Mother Nature is about to change her seasons--which also means change in schedules, sporting events, etc... We will go from warm, sun-filled days to cooler, crisper ones and leaves changing from greens to beautiful shades of various Fall colors.

Like Mother Nature's changing seasons, sometimes we need to change our daily habits too.  We often become creatures of habit and that tends to get boring and doesn't really challenge us.  Well, now IS the time for change!  Some people need to take 'baby steps' to face any change and that's certainly fine.  No need to do anything drastic and feel stressed over the change (you'd be surprised, many people do!)  Simple 'adjustments' in our routines can be made without having totally disrupting our lives.   And those simple adjustments can make a huge, positive, difference!

 Here are some suggestions:
*If you typically head to the gym when you first wake, get outside and hit the pavement instead of the treadmill.
*Do you take walks in your neighborhood ?  Instead of heading out of your house or apt. and turning right go left (different direction can have you looking at things you see daily totally differently!)
*Ride a bike outdoors? Then find a different bike route &/or go a different direction (that's if you safely can of course!)
*Walk alone?  Today ask a friend to join you.
*Use the same dinner plates and silverware every night? Tonight take out "the good stuff" if you have some (why save it for a fancy event or company right?)
*Try eating breakfast outside if it's a nice morning--why stay indoors?

Get the picture?  As I've said before, I practice what I preach!  Most mornings I do my blog on my laptop inside.  Today I decided to "change" and instead I'm sitting outside on my deck listening to the deck fountain that I have--the waterfall sounds are so peaceful!  It is SO relaxing---why haven't I done this before?  And that's my point: if you don't make a small change you'll never know all that you could be missing--more importantly benefiting from.  So go ahead, change IS good for your core being, so reward yourself and CHANGE IT UP!!