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AbsoluteFIT with Lydia |The Opposite of Pushing It: Downtime

via – Lydia M., AbsoluteFIT 

sister

Every once in awhile, you deviate from your workout routine — either because you have to (you’re sick, you’re on vacation, you broke your right pinkie toe), or because you choose to (your sister is visiting from NYC and you want to do sister stuff like an epic Target prowl or a “closet audit” as laid out by Real Simple magazine, in which you take an entire day to try on everything you own and get rid of at least half of it, and you can’t do that alone so your sister is pressed into action as your second).

So that’s what I’ve been up to these past few days, and it’s been grand — wouldn’t trade it for anything. But the few days I’ve been out of the AbsoluteFIT studio have, as always, made me crave getting back in — you gotta give yourself time to miss a thing every now and then, amirite?

—Lydia M. 


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The Muscles I Discovered When I Started Practicing Pilates

via – FitnessMagazine | by – Alyssa Sparacino

When I picked up Pilates again after a long hiatus, I found I had been neglecting some hard-to-reach muscles that deserved my attention.

SHUTTERSTOCK

As a health and fitness editor and certified personal trainer, it’s fair to say I’m pretty attuned to my body. For example, the piriformis on my right is perpetually tight and I have a tendency toward quad dominance that I’m working to fix. But enough with the science-y sounding stuff—you get the point. I thought I had a pretty good handle on what that ache was, or what this move worked. But one foot on the Pilates reformer and I was quickly reminded just how much more there is to learn.

If you’ve never tried Pilates, or only think of it as a workout DVD from the ’80s, you’re missing out on some serious muscle shaking—the kind that makes you sweat without ever moving faster than you do when getting out of bed. (How does that happen?!) I first walked into a reformer-based Pilates studio three years ago. The reformer is that mysterious machine with springs underneath. It can sometimes go by different studio-specific or licensed names, but they’re all relatively the same thing. Back then, after I got over the fear of falling off the carriage—the springy moving platform—I went to classes fairly regularly. But a few months later when my classes ran out, I sort of let my newfound interest dwindle.

Fast-forward to about a month ago when I was invited to a couple events at local Pilates studios. I thought, “This is the perfect excuse to pick up the practice again.” (I’m a lover of Spinning, HIIT, and barre, so I’m ALL about that cross-training and thought if nothing else, this would at least stretch my sore muscles after a tough ride.) After the first 10 minutes or so (it takes some time to get your sea carriage legs on, OK?), I started to remember just how great this felt! I began to notice that my pelvic alignment needed some readjusting (I thought all my work at the barre fixed that!), and then I felt some really good work in my back and sides of my body. By the end of class, I felt re-energized—I found new goals to make, rediscovered muscles I’d totally forgotten about, and noticed areas of my body I didn’t even realize I was neglecting. Here are some of the muscles I found, along with some insight from Amy Jordan, owner and instructor at WundaBar Pilates, on how the technique so expertly targets those tough-to-reach spots.

Stabilizer Muscles

Pilates forces you to fire up deep intrinsic muscles like the multifidi, which runs the length of and surrounds your spine, and the transverse abdominis, which is essentially your body’s natural girdle. Stabilizer muscles do just that: stabilize. They stabilize your spine, your pelvis, and your core. Focusing on what’s happening inside and holding strong in your middle is what allows you to control the movements instead of letting gravity and momentum pull you and the carriage back to neutral.

“What I like to always say is that we move from the inside out,” says Jordan of the Pilates technique both on and off the machine. “We get deeper than the muscles. We move from the bones outward focusing on bone alignment and how they rotate around the joint.” This type of functional exercise takes what you learn in class and applies it to how to move outside. All that core work has helped me stay strong and upright even when I’m sitting at a desk for eight hours a day. Plus those deep core muscles (P.S. Your core is both your abdominals and back—think of it as a band that wraps around your middle) are responsible for flat abs. What good is a six-pack if it’s sitting on a bloated belly?

The move that burns: Think you have a strong core just because you plank regularly? You’re in for a real treat when you try to plank or mountain climb on a moving carriage. Standing on the front platform, face the carriage and grab the sides with each hand as you slide the carriage back, coming to a high-plank position. Holding steady without moving the carriage is hard enough, but when the instructor asks you to do the same while you perform mountain climbers, it takes things to a whole new level—activating your stabilizers is the only way you’ll get through it. P.S. This is usually the “warm-up”!

Iliopsoas

You might have trouble just pronouncing the name of this muscle (it’s actually two muscles working in tandem), but it’s even harder to actually find the iliopsoas. Pilates helped me do it! The iliopsoas connects the lower spine and hip with the front of your thigh. The tiny iliopsoas is not something you’ll ever see in the mirror, but you’ll certainly feel its effects. Jordan explains that it plays an important role in many everyday movements. “It allows you to bend side to side and flex your spine [curl forward],” she says. “If it’s tight, you’ll have weak abdominals and it greatly affects your posture.”

Although I know it’s there, it was difficult to really “feel” the iliopsoas at work (there’s lots of sweating and shaking happening on that machine, after all). Jordan suggested I try the trick below during my next class.

The move that burns: While performing a lunge with one foot on the platform and the other on the carriage, draw the carriage all the way in as you raise to standing, allowing it to touch the bumpers (between platform and carriage). She said that I should then imagine that I could pull the carriage through the platform as if trying to blast through it. Aha! There you are, iliopsoas.

Under-Butt

You know, the area that sort of cups your booty? This is really just the top fibers of your hamstring, says Jordan. Okay, so the hamstrings are not exactly a small muscle, nor one that we generally fail to target, but hear me out. I squat, I dip, I bridge, I lunge, I curl, I press—all of which work my hammies, glute max, and with a few tweaks, my glute med. But it’s your “under butt” that’s responsible for giving you a round, lifted tush. Or unfortunately, if left alone, a pancake booty. A few classes in and I already felt the backside of my legs tighten and my glutes seemed lifted as a result.

Jordan says Pilates, both on the mat and on the machines, focuses on both strengthening and lengthening the body, which is why you feel even the upper fibers of your larger muscle groups—that full extension reaches farther and deeper than you would with a shorter movement. You work against the pull of the springs and ropes to create long, lean, and toned muscles while also developing strength and stability in your core.

The move that burns: Standing with one foot in the middle of the back platform, opposite foot pointed and resting lightly on the pedal (a lever on the back of the machine), you’ll lower down into a Pilates version of the pistol squat. If you think barely tapping your other foot on a moving pedal is a modification for the real-deal, think again. It’s actually harder to retain focus and weight over the standing leg because that darn pedal tricks you into trying to put weight on it. Doing so will cause the pedal to fly to the floor and bring you along with it—not so graceful.

Internal Obliques

Bicycles and side planks will target your obliques, sure, but just one class into my rekindled relationship with Pilates and I felt sore near the front of my upper ribcage. I was used to thinking about the side of my body as my hips, or waist, but this was different.

You have two sets of oblique muscles—internal and external. Bicycle crunches work your external obliques, helping carve chiseled ab muscles. But static side planks work those internal obliques, which, just like the transverse abdominis, help keep your middle tight and tiny. With your legs crossed on the carriage, resting on your toes and hands on the back platform, pike your legs as you rotate slightly to one side and the other and—BAM!—you’ve just met your internal obliques. P.S. They’re going to burn later. (Want more ab work? These 12 classic Pilates moves double as ab exercises.)

The move that burns: Fair warning, it might be difficult to lift your hair dryer in the morning. With your palms on the back platform, you’ll place the balls of both feet on the back end of the carriage underneath a strap that essentially holds them in place. Push the carriage to the front to get into plank position. Next, you’ll unhook your right foot, cross it behind your left, and resecure it under the strap. This allows your left hip to drop slightly. You’ll squeeze your core to maintain a stable upper body as you pike your hips to the sky, holding for a few seconds before repeating. The rotation creates a burn in your internal obliques like no bicycle crunch could ever think of accomplishing.

Teres Major and Teres Minor

Underneath your rear deltoids (back of your shoulders) are two small but important muscles called the teres major and teres minor. Why are they important? They, along with the much larger latissimus dorsi, help to tighten the armpit, eliminating arm flab. Triceps presses and push-ups work toward this goal too, but engaging the muscles in your back is what really sculpts upper arms. I felt these muscles engage in many of the resistance movements we did using the cables attached to the reformer.

Jordan says Pilates helps to open up your chest, which can become tight from slouching over your desk all day, by focusing on the entire backside of your body. Performing resistance movements like side twists, rows, and reverse flys using the cables attached to the reformer help balance out my hardworking muscles and are a much-anticipated part of class following a long day at my desk.

The move that burns: Kneel in the middle carriage facing to one side and grab the handle of the resistance cable with the hand closest to it (so, if the right hand is near the back of the machine, grab with your right hand). Keep your torso completely stable as you bring the cable across your body diagonally, from hip-level on your right to eye level on your left. This punching movement coupled with stability allows your back to take on the brunt of the work.

Inner Thighs

Although Jordan reminds me that Pilates is a head-to-toe workout, it’s such a great thing when you find a workout that you feel really targets your inner thighs. (Am I right?!) Zipping in and extending out, using the platform as your balance and the carriage as your challenge against momentum, really targets those adductor muscles. (Learn more about the anatomy of your leg muscles.)

Jordan says strong adductors are important for knee and hip stabilization. You can really lock in those muscles by staying connected to your big toe and second toe during movements, making sure not to angle your weight into the outside of your feet. Each class typically includes a move where one foot is on the front platform, another on the carriage, toes are out slightly, and you use the foot on the carriage to move against the spring’s resistance into a wide second position. Now—after you make sure you don’t fall in the middle of the machine or pull a muscle—you use your inner thighs and core to draw the carriage back into the platform in a slow and controlled movement. I never knew my adductors were capable of such things until Pilates.

The move that burns: To bring yourself into a wide second position, you’ll place one foot on the front platform, another on the carriage toward the edge, toes turned slightly out. Allow the carriage to open as you squat down into a deep plié squat. Next, harness the strength of the inner thigh that’s on the platform as you squeeze that leg in, bringing you to standing position. When you focus on using that adductor muscle, you give it some action that would normally go to dominant muscle groups like the glutes.

These are just a few of the muscles I’ve been recently reacquainted with, and if you try a Pilates reformer class (which you absolutely should!), you might not necessary feel the burn in your under butt like I did. Everybody is different. But I guarantee that if not there, then surely somewhere you’ll find muscles you never even knew existed. Happy piking.

AVAC® offers FANTASTIC Pilates classes– Reformer, as well as Mat! Discover more here.


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10 Reasons Why Good Sleep is Important

Want to learn some useful tools to help yourself sleep better? Join us on Tuesday, April 5 at AVAC® for our FREE “Sleep Wellness Workshop” with special guests “Wellness Champions.” Discover how to register here.

Here are 10 Reasons Why Good Sleep is Important…

via – authority nutrition

Female Holding an Alarm Clock TiredA good night’s sleep is incredibly important for health.

In fact, it is just as important as eating healthy and exercising.

Unfortunately, the Western environment is interfering with natural sleep patterns.

People are now sleeping less than they did in the past, and sleep quality has decreased as well.

Here are 10 reasons why good sleep is important.

1. Poor Sleep Can Make You Fat

Poor sleep is strongly linked to weight gain.

People with short sleep duration tend to weigh significantly more than those who get adequate sleep (1, 2).

In fact, short sleep duration is one of the strongest risk factors for obesity.

In one massive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively (3).

The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and motivation to exercise (4).

If you are trying to lose weight, getting quality sleep is absolutely crucial.

Bottom Line: Short sleep duration is associated with a drastically increased risk of weight gain and obesity, in both children and adults.

2. Good Sleepers Tend to Eat Fewer Calories

Young Man Wanting to Hit the Alarm Clock

Studies show that sleep deprived individuals have a bigger appetite and tend to eat more calories.

Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation (2, 5).

This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite (6).

Bottom Line: Poor sleep affects hormones that regulate appetite. Those who get adequate sleep tend to eat fewer calories than those who don’t.

3. Good Sleep Can Improve Concentration and Productivity

Business Man Working

Sleep is important for various aspects of brain function.

This includes cognition, concentration, productivity and performance (7).

All of these are negatively affected by sleep deprivation.

A study on medical interns provides a good example.

Interns on a “traditional schedule” made 36% more serious medical errors than interns on a schedule that allowed more sleep (8).

Another study found short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication (9).

Good sleep, on the other hand, has been shown to improve problem solving skills and enhance memory performance of both children and adults (10, 11, 12).

Bottom Line: Good sleep can maximize problem solving skills and enhance memory. Poor sleep has been shown to impair brain function.

4. Good Sleep Can Maximize Athletic Performance

Sleep has been shown to enhance athletic performance.

Fit Woman Doing Push Ups

In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times, and mental wellbeing (13).

Less sleep duration has also been associated with poor exercise performance and functional limitation in elderly women.

A study of over 2,800 women found that poor sleep was linked to slower walking, lower grip strength, and greater difficulty performing independent activities (14).

Bottom Line: Longer sleep has been shown to improve many aspects of athletic and physical performance.

5. Poor Sleepers Have a Greater Risk of Heart Disease and Stroke

Heart and Stethoscope

We know that sleep quality and duration can have a major effect on many risk factors.

These are the factors believed to drive chronic diseases, including heart disease.

A review of 15 studies found that short sleepers are at far greater risk of heart disease or stroke than those who sleep 7 to 8 hours per night (15).

Bottom Line: Sleeping less than 7-8 hours per night is linked to an increased risk of heart disease and stroke.

6. Sleep Affects Glucose Metabolism and Type 2 Diabetes Risk

Frustrated Business Man

Experimental sleep restriction affects blood sugar and reduces insulin sensitivity (16, 17).

In a study of healthy young men, restricting sleep to 4 hours per night for 6 nights in a row caused symptoms of pre-diabetes (18).

This was then resolved after 1 week of increased sleep duration.

Poor sleep habits are also strongly linked to adverse effects on blood sugar in the general population.

Those sleeping less than 6 hours per night have repeatedly been shown to be at increased risk for type 2 diabetes (19, 20).

Bottom Line: Sleep deprivation can cause pre-diabetes in healthy adults, in as little as 6 days. Many studies show a strong link between short sleep duration and type 2 diabetes risk.

7. Poor Sleep is Linked to Depression

Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders.

Woman who Cant Sleep

It has been estimated that 90% of patients with depression complain about sleep quality (21).

Poor sleep is even associated with increased risk of death by suicide (22).

Those with sleeping disorders, such as insomnia or obstructive sleep apnea, also report significantly higher rates of depression than those without (23).

Bottom Line: Poor sleeping patterns are strongly linked to depression, particularly for those with a sleeping disorder.

8. Sleep Improves Your Immune Function

Female Doctor Drinking Coffee

Even a small loss of sleep has been shown to impair immune function (24).

One large 2-week study monitored the development of the common cold after giving people nasal drops with the virus that causes colds (25).

They found that those who slept less than 7 hours were almost three times more likely to develop a cold than those who slept 8 hours or more.

If you often get colds, ensuring that you get at least 8 hours of sleep per night could be very helpful. Eating more garlic can help too.

Bottom Line: Getting at least 8 hours of sleep can improve immune function and help fight the common cold.

9. Poor Sleep is Linked to Increased Inflammation

Orange Clock

Sleep can have a major effect on inflammation in the body.

In fact, sleep loss is known to activate undesirable markers of inflammation and cell damage.

Poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel diseases (26, 27).

One study observed that sleep deprived patients with Crohn’s disease were twice as likely to relapse as patients who slept well (28).

Researchers are even recommending sleep evaluation to help predict outcomes in sufferers of long-term inflammatory issues (27).

Bottom Line: Sleep affects the body’s inflammatory responses. Poor sleep is strongly linked to inflammatory bowel diseases and can increase the risk of disease recurrence.

10. Sleep Affects Emotions and Social Interactions

Sleep loss reduces our ability to interact socially.

Several studies confirmed this using emotional facial recognition tests (29, 30).

One study found that people who had not slept had a reduced ability to recognize expressions of anger and happiness (31).

Researchers believe that poor sleep affects our ability to recognize important social cues and process emotional information.

Take Home Message

Along with nutrition and exercise, good sleep is one of the pillars of health.

You simply can not achieve optimal health without taking care of your sleep.

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3 Ways Beans Can Help You Slim Down

Beans, Beans, the Magical Fruit!

via – popsugar.com

Beans may be known mostly for their unpleasant odiferous side effect when eaten, but beans are actually nutritious little gems. If you follow these tips, you can eat beans without the bloat, which means you can reap these weight-loss benefits. Here are three reasons to plate-up with beans:

Hello, Fiber!

While the fiber content of beans helps keep things moving, it also gives you that “I’m full” feeling. Satiating your hunger is the key to preventing overeating and consuming too many calories for the day. But you don’t just need to eat a plate of plain beans; in fact, you can add beans to smoothies — you won’t be able to taste them at all. Or throw them in your scrambled eggs, add them to soups, pasta dishes, or as a topping on homemade pizza.

Protein Punch

Beans aren’t just for vegetarians. Omnivores can soak up bean protein as well. High-protein beans help keep energy and blood-sugar levels stable, which helps prevent cravings for sugary pick-me-ups that tend to be high in calories and void of nutrition. Since a couple hours between meals tends to be common crash times, including beans for breakfast and lunch will keep you peppy until your next meal. Whip up a sweet potato, chickpea, and quinoa veggie burger, a plate of polenta with beans, or a satisfying bowl of slow cooker chickpea coconut curry.

Smart Snacking

When trying to beat the scale, you need to make sure that you’re eating quality foods low in calories and high in nutrition. Beans make perfect snacks too, so look beyond the typical carrot sticks and hummus pick-me-up and try pairing your fruit with this chocolate hummus. You can snack on honey-roasted cinnamon chickpeas, veggies with creamy white-bean dip, or these delicious edamame pear crostinis. You can also enjoy a low-cal dessert with fortified with beans, like these peanut butter oatmeal raisin cookies or black bean brownies.

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AbsoluteFIT with Lydia: Pushing It

via – Lydia M, AbsoluteFIT participant, AVAC®

“Learning to push beyond your comfort zone is an
ongoing lesson, not a one-time thing.”

So after Marcy almost killed us again in Core Cardio yesterday morning (it’s what we show up for, and she likes it a lot), I was maaaaaybe thinking of taking it a little eeensy bit easy this morning? But then I realized: One doesn’t simply “take it easy” with Vesna.

In fact, she herself said, “If it’s not difficult, if it’s not a challenge for you, then you won’t get results. You can’t just do it the easy way or repeat the same things over and over.” This, Vesna is telling me as she’s setting the weight for some tricep pushdowns at a level I would never choose for myself. She’s right, of course, and I know she’s right, so I did my best to rise to the challenge. vesna class meme

Some things are easier than others, of course — I actually increased the weight on a move that targeted the quads and hamstrings (I’ve got quads for days), but I really did struggle with those triceps (and some flyes we did later). Everybody’s got their thing, right?

That’s what’s great about AbsoluteFIT — the challenges are different for all of us, but we’re all in it together, pushing ourselves as hard as we can!

—Lydia M. 

http://www.avac.us/absolutefit