by Debora Morris | Mar 30, 2020 | Newsletters, Uncategorized
PFTL UPDATE
Pursuant to the
Governor’s orders, we are still closed to the public. But weekly cleanings and
disinfecting will still be done until opening again. Trainers may still use the
facility, but not for training clients. We have always used disinfecting wipes and
sprays, and these will be abundant when we re-open as well.
Trainers will maintain
contact with our clients through emails and calls. We will be providing exercise and other health
information electronically from time to time.
We are working on ways to stay connected using Zoom and other apps for virtual
interactions.
HOW TO COPE WITH COVID-19
ANXIETY WHEN WE DON’T KNOW WHAT WILL HAPPEN NEXT (excepts from Health.com
3/26/20)
Editor’s note: There are many articles written about how
individuals can best understand and cope with the fear and anxiety of this unprecedented
life event. Some of this is good advice,
some not so good. I have selected one that appeared in
Health.com which I thought would be helpful.
The COVID-19 pandemic has filled life with a
lot of unknowns. Will we get sick? Will a family member
or friend end up hospitalized? Will we lose our jobs? Will we need
to cancel our wedding? How long will the virus be at the forefront of our
everyday lives?
All these what-ifs piling on top of one
another are a recipe for panic. This is because we can’t control what we don’t
know, Karla Ivankovich, PhD, a clinical counselor says “ The fear of the unknown
becomes terrifying because no matter how many ways we try to perceive an
outcome, we understand there may be so many more scenarios that we couldn’t
even consider,” she explains.
Fight-or-flight response kicks in when we
start to fear, which is a “natural mechanism to protect ourselves,” says
Ivankovich. “But when the circumstances remain unknown, we stay in a heightened
state of awareness, which wreaks havoc on the mind and body. This causes us
immense stress, which leads to panic, turning to anxiety. The unknown steals
the one thing that gives us comfort in scary times, and that’s control.”
Jud Brewer, MD, PhD, a
neuroscientist, says “powerlessness” can lead to a couple of different
responses. A feeling of powerlessness
might tell your brain to kick things into gear and “do something to regain
control,” says Dr. Brewer. “It might not be obvious what to do, but it doesn’t
stop us from trying something. What do you do at a time like this? Just
do something. That gets into the loops of the brain, that doing
something is better than doing nothing. But no, it could in fact make it
worse.”
Panic is motivated by such thinking, and it’s
exacerbated by social contagion. When everyone is rushing to grocery stores to
buy up all the supplies, and respected newspapers are filled with constant
negative headlines, you panic. And it’s called “blind panic” for a reason, he
says; you’re not really thinking things through. “Toilet paper became the meme,
because it’s ridiculous,” says Dr. Brewer. “It doesn’t make sense. There’s not
a shortage of toilet paper.” Basically, you don’t see clearly at all when
you’re worrying.
No one is immune from anxiety right now.
Here are some ideas for coping with the
unknown and feeling better about it.
Slow down your thoughts by organizing them – Anxiety speeds up your thoughts, and that can
cause you to make rash decisions or take quick actions.
The key is to force your body and mind into
slowdown. First off, you have to tell yourself to breathe; take deep breaths. Slow
your thoughts down. Maybe the quick way to do that is just to get out a word
document or a notebook. Start writing to-do lists. Nothing controls anxiety
better than putting a checkmark on a to-do list.
This does two things: it compels you to focus
on something concrete and creates a sense of control over something you
actually can control, whether that’s a walk outside or an assignment at work.
Reach out to others for gut checks – Ivankovich says to consider contacting a
therapist if you are struggling. “Many therapists are offering short-term
assistance for free,” she says. You can connect with counselors
digitally. There are also text-based tools and apps for therapy available,
which many are utilizing amid the COVID-19 crisis.
We all have uncertainty right now. “Part of
coping with uncertainty is being willing to manage it with lists and processes
and people,” she says, noting it is sort of like chess. You can only plan a few
moves ahead, because a lot can change. We have to be willing to control what we
can, and adapt when we need to.
Stop checking the news so much – Constantly tuning into the 24/7 news cycle
means you never know what you’re going to get and it can become addictive.
Check the news only twice or three times a day, so you’re getting updates that
are similar in scale each time. If the negative headlines are still causing
anxiety, shut off those live updates.
“If you want to get news or accurate
information, the best way to learn what to focus on is to get accurate info,”
he advises. Dr. Brewer suggests the World
Health Organization (WHO) or Center
for Disease Control and Prevention (CDC), because “they are not
going to put anything up that isn’t rock solid,” he says, whereas other news
outlets have evolving story updates.
Engage in mindfulness and deep breathing – Ground yourself in the familiar. When you are
anxious, it helps to go to a space you know and love. Maybe you relax in a
comfy chair in front of a window, do some cooking in your kitchen, or snuggle
into a cozy reading nook. A hot bath or shower can also help slow you down. Practice
gratitude; write in your journal. Walk, exercise as much as you can.
Sleep should be prioritized right now, even
though you might be far off your regular schedule. At least one hour before
bed, turn all your screens off. Start slowing your day down. Ten minutes before
getting ready for bed, find a dimly lit room and focus on your breathing. Slow
your breaths to the point where you are most comfortable with it, as slowly as
you can get it, and do this for 10 minutes.
After you do that, continue with your
nighttime routine, get into bed and “start slowing your breathing down” once
again. You will fall asleep quicker and stay asleep longer if you start slowing
down well before bed. Deep breaths allow more
oxygen to fill your lungs, and focusing on them can help you let go
of more stressful thoughts.
HANG IN THERE!
by Debora Morris | Mar 1, 2020 | Newsletters, Uncategorized
THE
BEST WAY TO AVOID GETTING SICK IS TO WASH YOUR HANDS
— But
You’re Probably Doing It Wrong (excerpted
from LifeStrong.com)
Proper
hand-washing is an art, and you may be making some common mistakes that are
putting you at higher risk of getting sick. From sudsing to drying, there is a
science-backed, best way to cleanse.
Learn
how to wash your hands properly — the next time you’re face-to-face with the
bathroom sink, avoid these five common mistakes.
1. You Skip the Soap – For most people, this seems like a no-brainer. But skipping the soap is a common mistake, says Philip Tierno, PhD, clinical professor of microbiology and pathology at NYU Langone Health. If you’re passing up the suds, you may want to re-think your choice. Washing your hands with soap and water is the best way to get rid of germs, according to the Centers for Disease Control and Prevention (CDC).
Washing
with water alone will reduce bacteria to 23 percent, according to a January
2011 study in the International Journal of Environmental Research and Public
Health. But using soap will reduce the total bacteria to about 8 percent,
researchers found. So, skipping this extra step does make a difference.
2. You Don’t Scrub Long Enough – Most people also fail to spend enough time at the sink, Tierno says. Technically, you should lather your hands for at least 20 seconds, according to the CDC. For reference, that’s about the time it takes to sing the “Happy Birthday” song twice through.
3. You Don’t Lather Your Entire Hand — Nails Included. When you wash your hands, surface area matters. And although you mostly use your fingers to grab objects or type on your computer, it’s important to also get the soap on the backs of your hands and between your fingers, according to the CDC.
Don’t
forget to thoroughly clean under your fingernails, too, where a lot of germs
can be lurking, Tierno says. The best way to do so is by scraping your soapy
palm.
And
don’t stop at the bottom of your palm. You’ll want to wash about an inch up
toward your wrist to make sure you’re eliminating as much bacteria as possible.
4. You Re-Contaminate Right After Washing – Most public bathrooms have automatic sinks these days. But if the sink you’re using shuts manually, don’t turn it off immediately after washing, Tierno says. By touching the sink with your freshly washed hand, you expose your skin to the same germs present before you washed them.
The
same goes for the paper towel dispenser. If the dispenser isn’t automatic,
you’ll want to dispense the paper towel prior to washing. Then, after you dry,
turn off the water and open the bathroom door handle using the paper towel, not
your squeaky clean hand.
5. You Rely Too Much on Hand Sanitizer – Hand sanitizer is convenient, and an alcohol-based sanitizer is a decent on-the-go alternative to hand-washing. But it isn’t a replacement for washing your hands, according to the CDC. Hand sanitizers don’t get rid of all types of germs and may not be as effective if your hands are visibly dirty or greasy.
There’s
a proper sanitizing protocol, too. Apply at least a quarter-sized dollop of
sanitizer and rub it on your hands for at least 20 seconds, Tierno recommends.
As with hand-washing, make sure to get the product between your fingers, under
your nails and up your wrist.
Don’t
rub any of the excess sanitizer off onto your clothes if it doesn’t dissolve
right away. Either keep going up your arm or just keep rubbing your hands until
they’re dry.
Look
for a hand sanitizer that’s at least 60 percent alcohol (this will be listed as
the active ingredient on the back of the bottle, typically in the form of
“ethyl alcohol”). Brands that typically include this amount are
Germ-X and Purell.
WHEN TO
WASH YOUR HANDS
- After using the bathroom
- Before and after preparing food
- Before you eat
- Before and after you come in contact with someone who is sick
- Before and after diaper changes
- Before and after treating a cut or wound
- After coughing, sneezing or blowing your nose
- After touching an animal, animal feed or animal waste
- After touching garbage
- After touching shared surfaces, such as in the gym or on a train
“The
whole idea is to cut down on the number of [germs] you introduce from your
hands to your mouth, eyes or nose, which are the conduits of entry into your
body,” Tierno says. “That’s how you get sick 80 percent of the
time.”
WE ARE TAKING YOUR
HEALTH SERIOUSLY
More than ever
before, we are trying to keep you healthy.
We have sent clients home in the past when we think they might be
contagious (couging, sneezing, hoarseness, sore throat, etc).
With the heightened
attention to new viruses, we will be even more diligent. Please do not come to the studio if
you are feeling ill. Also, if you
have travelled to a location where the Coronavirus is active, do not come into
the studio for at least 2 weeks after you arrive home.
We will continue to provide
hand sanitizers at the studio, and we will also make rubber gloves available to
you upon request (but even with gloves, you must remember to never touch your
nose, eyes, mouth).
by Debora Morris | Feb 2, 2020 | Newsletters, Uncategorized
CAN GUT
HEALTH IMPACT YOUR PAIN (from WebMD Newsletter Jan. 30, 2020)
You may
have noticed that at any given moment your pain levels can fluctuate based on
many different variables, including the weather, how much sleep you got the
night before, and whether or not you are having a stressful day. But you may
not have given much thought to the role that bacteria might be playing in how you
feel.
You
have hundreds of different types of bacteria living inside the gut that make up
what is referred to as the microbiome, and like a fingerprint,
each person’s microbiome is a bit unique but swayed by factors like diet, the
environment, and lifestyle habits. Research has shown that the composition of
the gut bacteria in healthy people often differs from those with certain
diseases, including obesity, heart disease, inflammatory bowel disease,
diabetes, autoimmune disorders, and even depression.
As we
start to learn more about how our microbiome affects our overall health, we are
also starting to see evidence that it can also play a role in how much we hurt.
Consider
a recent study published by researchers from the
University of Rochester that looked at the effects of the microbiome on joint
pain and swelling in mice. In comparing the gut bacteria of mice that had been
plumped up on an unhealthy diet with mice kept on a healthy diet, they found
that the obese mice’s gut bacteria was not only different than that of their
slimmer counterparts, it also included inflammation-causing strains. These gut
changes coincided with signs of inflammation throughout their bodies, including
their joints. The researchers also found that when both sets of mice
experienced cartilage damage to their knees, the obese mice with the
inflammation-causing gut bacteria experienced a rapid deterioration of
their joints compared to the other mice.
In a
short amount of time, these unfortunate mice developed advanced osteoarthritis
of their knees. When the researchers treated the obese mice with a prebiotic (a
food source for growing healthy bacteria in the gut), they were able to prevent
the inflammation and arthritic deterioration in their knee joints, without
changing their body composition.
This is
very interesting research, but despite this and other evidence suggesting that
the microbiome can directly impact the amount of inflammation, arthritis, and
ultimately the amount of pain that we experience, it is still unclear how to
take advantage of this information to treat pain in our everyday lives.
Unfortunately, in humans we have not found that simply adding a prebiotic to
our diet will make all of the pain and swelling magically disappear. There may
be a number of reasons for that, including the wide variation in microbiomes
from person to person, and the unique environments that we each live in.
SOLUBLE
AND NON-SOLUBLE FIBER (LIVESTRONG.COM JANUARY 2020)
Fiber
is the unsung hero of the nutrition world: It helps you lose weight, keeps your
digestive system regular and is even linked to preventing serious conditions
such as heart disease.
When it
comes to soluble vs insoluble fiber, both offer plenty of health benefits.
It’s
one of those nutrients that’s so essential to our everyday function, and yet,
most of us aren’t meeting our daily requirements, per 2017 research in the
American Journal of Lifestyle Medicine.
The
Institute of Medicine recommends men get 38 grams of fiber and women get 25
grams per day from two types of fiber — soluble and insoluble fiber — both of
which come with their own health perks.
What is
soluble fiber? – Soluble fiber is most often touted as an all-star in
regulating blood sugar levels for people with diabetes, due to the way the body
processes it, registered dietitian and nutritionist, Jim White, RDN, ACSM,
says.
Soluble
fiber slows down our digestion and the way we absorb foods by linking with
water molecules. This creates a gel-like substance that helps reduce blood
glucose spikes, thus stabilizing our energy and mood, per the Mayo Clinic. In
other words: You can help prevent energy crashes by adding more soluble
fiber-rich foods to your eating plan.
“Soluble
fiber also attracts unhealthy fats to lower cholesterol levels — specifically
LDL (the harmful type) — and can reduce the risk of heart disease,” White
says. “This fiber interferes with the absorption of cholesterol into the
blood, which prevents cholesterol from entering the bloodstream which, in
return, keeps cholesterol levels lower.”
Do you
ever eat a meal way too fast and then deal with heartburn and indigestion as a
result? If your plate had more soluble fiber-rich foods on it, you probably
wouldn’t experience such symptoms, White says. In fact, participants who were
given 12.5 grams of soluble fiber a day were observed to experience less
heartburn, per a small June 2018 study in the World Journal of
Gastroenterology.
Some
foods high in soluble fiber include, per the Mayo Clinic: Apples, Beans,
Barley, Carrots, Citrus fruits, Oats, Peas Psyllium
What Is
Insoluble Fiber? While soluble fiber
slows down your digestion, insoluble does just the opposite — it speeds up the
process in which food moves through the stomach and intestines, according to
the U.S. National Library of Medicine.
Because
of that, insoluble fiber makes your stool heavier. Though that might not be an
appealing visual image, it’s important, since adding weight to our stools helps
to regulate our bowel movements.
“Insoluble
fibers are not completely digested, which allows these fibers to bulk up stool
and collect water for bowel movements,” White says. Simply put, insoluble
fiber can help relieve constipation.
Try
these foods high in insoluble fiber, per the Mayo Clinic: Cauliflower,
Beans, Green Beans, Nuts, Potatoes, Wheat Bran, Whole-wheat flour
How to
Get Both Types of Fiber:
If you want to experience some of the benefits of soluble and insoluble
fiber — from better bowel movements to better blood sugar control — start
small.
“If
we increase our fiber intake too quickly, we can experience symptoms of gas,
bloating and abdominal discomfort,” Shelby Burns, RD, LDN, says. The
average American gets about 16 grams of fiber each day, per the American
Journal of Lifestyle Medicine study; so if you add 5 more grams of fiber to
your daily meals (for a total of 21 grams per day) for a week, note how you
feel before adding more to meet your daily requirements.
Tip: To
make this transition smoother (pun intended!), Burns also suggests drinking
more water since it will help to keep everything moving and minimize side
effects.
by Debora Morris | Nov 3, 2019 | Newsletters, Uncategorized
SURPRISING THINGS
THAT CAN RAISE YOUR BLOOD PRESSURE (from WebMD Sept 2019)
You’ve probably heard
to watch the amount of salt you eat, especially if you’re concerned about your
blood pressure. That’s because it makes your body hold on to water, putting
extra stress on your heart and blood vessels. Salt — and worry, and anger —
aren’t the only things that can raise your blood pressure. Although temporary
“spikes” aren’t necessarily a problem, numbers that remain high over
time can cause serious damage.
Added Sugar –It may be even more important
than salt in raising your blood pressure, especially in a processed form like
high-fructose corn syrup. People with more added sugars in their diet see a
significant rise in both their upper and lower numbers. Just one 24-ounce soft
drink causes an average 15-point bump in systolic pressure (the top number, or
the pressure during a heartbeat) and 9 in diastolic (the bottom number, or the
pressure between beats).
Loneliness – This isn’t just about the number of friends you have — it’s about
feeling connected. And being stressed or depressed doesn’t fully explain the
effect. It also gets worse with time: Over 4 years, the upper blood pressure of
the loneliest people in a study went up more than 14 points. The researchers
think an ongoing fear of rejection and disappointment and feeling more alert
about your safety and security may change how your body works.
Sleep Apnea – People with sleep apnea have
higher odds of getting high blood pressure and other heart problems. When your
breathing is repeatedly interrupted while you’re sleeping, your nervous system
releases chemicals that raise your blood pressure. Plus, you’re getting less
oxygen, which could damage blood vessel walls and make it harder for your body
to regulate your blood pressure down the road.
Not Enough Potassium – Your kidneys need a balance of
sodium and potassium to keep the right amount of fluid in your blood. So even
if you’re eating a low-salt diet, you could still have higher blood pressure if
you’re not also eating enough fruits, veggies, beans, low-fat dairy, or fish.
While you may think of bananas as the go-to source, broccoli, water chestnuts,
spinach, and other leafy greens are better to get potassium if you’re watching
your weight.
Pain – Sudden, or acute, pain ramps up
your nervous system and raises your blood pressure. You can see this effect
when you put one hand in ice water, press on your cheek or fingernail, or get
an electric shock to your finger.
Herbal Supplements – Do you take ginkgo, ginseng,
guarana, ephedra, bitter orange, or St. John’s wort? These and others can raise
your blood pressure or change how medications work, including drugs to control
high blood pressure.
Thyroid Problems – When this gland doesn’t make
enough thyroid hormone, your heart rate slows, and your arteries get less
stretchy. Low hormone levels also might raise your LDL “bad”
cholesterol, another thing that can stiffen arteries. Blood moves through hard
vessels faster, pushing on the walls and raising the pressure. Though not as
common, too much thyroid hormone can make your heart beat harder and faster,
which will also bump up your numbers.
You Have to Pee –Systolic pressure went up an
average of about 4 points, and diastolic, 3 points, in a study of middle-aged
women who hadn’t gone to the bathroom for at least 3 hours. Men and women of
different ages saw similar effects. High blood pressure becomes more likely as
you age, so you need to get accurate readings. An empty bladder could be one
way to help do that.
NSAIDs – All nonsteroidal
anti-inflammatory drugs, such as aspirin and ibuprofen, can raise your numbers
— whether you’re healthy or you already have high blood pressure. Though the
average rise is only a few points, there’s a wide range, which means it could
affect some people much more than others.
Your Doctor’s Office – You might see a difference if you
compare readings during an appointment to the numbers you get at home. Named
for the traditional garb of medical professionals, the “white coat
effect” is the rise in blood pressure — up to 10 points higher for
systolic (the upper number) and 5 for diastolic (the lower number). DM note –
It is wise to question advice about taking meds based solely on the readings in
the doctor’s office.
Decongestants – Ingredients like pseudoephedrine
and phenylephrine can narrow your blood vessels. That means the same amount of
blood has to squeeze through a smaller space, like a crowd pushing through a
hallway. These drugs can also make blood pressure medications less effective.
Your doctor or pharmacist can help you choose over-the-counter products for
sinus problems and colds that are safer if you have high blood pressure.
Dehydration – When your body’s cells don’t have
enough water, your blood vessels tighten up. This happens because your brain
sends a signal to your pituitary gland to release a chemical that shrinks them.
And your kidneys make less pee, to hang on to the fluid you do have, which also
triggers tiny blood vessels in your heart and brain to squeeze more.
Hormonal Birth
Control – Pills, injections, and other
birth control devices use hormones that narrow blood vessels, so it’s possible
your blood pressure will go up. It’s more likely to be a problem for women who
are older than 35, overweight, or smokers. You may want to keep an eye on your
blood pressure, checking every 6-12 months. A lower dose of estrogen may keep
your numbers closer to normal.
Talking – It happens whether you’re young
or old and no matter where you are. The higher your resting blood pressure, the
higher the numbers go when you start speaking. And the effect lasts for a few
minutes. It seems the subject and emotional content of what you’re saying
matters more than the fact that you’re moving your mouth.
Antidepressants – Medicines that target brain chemicals like dopamine, norepinephrine, and serotonin — including venlafaxine (Effexor), monoamine oxidase inhibitors (MAOIs), tricyclic antidepressants, and fluoxetine (Prozac, Sarafem) — can change not only your mood but also your blood pressure. Selective serotonin reuptake inhibitors (SSRIs) might raise it if you’re also taking lithium or other drugs that affect serotonin.
Have a great Thanksgving holiday!
by Debora Morris | Dec 29, 2018 | Newsletters, Uncategorized
HAPPY NEW YEAR EVERYONE!!
THE ONE EXERCISE EVERYONE SHOULD BE DOING (from Livestrong Nov. 2018)
With so many Americans concerned about the cost of health care, this exercise can positively impact eight out of the 10 most costly health conditions in the U.S. (Heart disease, cancer, COPD, asthma, diabetes, osteoporosis, arthritis and back problems.)
This exercise will also improve your mood, boost endorphins, reduce fatigue and lower your stress hormones as well.
What’s more, this exercise is absolutely free and you don’t need a lot of time: Only 15-40 minutes a day five days a week will tone and trim your body, vastly improve your health and could even save your life.
Some of you have probably guessed that I’m talking about WALKING!
How Americans Compare to Other Nations – In a study published in October 2010 in the journal “Medicine & Science in Sports & Exercise,” researchers used pedometers to track the steps of 1,136 American adults. They found that people living in the U.S. take fewer steps than adults in Australia, Switzerland and Japan.
- Australians averaged 9,695 steps a day.
- Swiss averaged 9,650, steps a day.
- Japanese averaged 7,168 steps a day.
- Americans averaged just 5,117 steps a day.
According to the CDC, 36 percent of Americans are obese, while a 2010 Reuters article states that “During the past decade Australia, Japan and Switzerland have reported obesity rates of 16 percent, 3 percent and 8 percent, respectively.”
And it’s not just lower obesity rates; it’s longer life expectancy as well. As A 2013 CNN article reported, 2011 data shows that 27 countries (including those daily walkers in Australia, Switzerland and Japan!) have higher life expectancies at birth than the United States.
Here Are 19 of the Proven Health Benefits Walking
- It increases mood-enhancing neurotransmitters and reduces the stress hormone cortisol, helping you feel less anxious or sad.
- Can lead to a longer life. Research by the University of Michigan Medical School and the Veterans Administration Ann Arbor Healthcare System says those who exercise regularly in their fifties and sixties are 35 percent less likely to die over the next eight years than their non-walking counterparts.
- Decreases knee pain and stiffness by keeping joints lubricated.
- Lowers the risk of fractures. A Brigham and Women’s Hospital, Boston, study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.
- Reduces women’s risk of stroke by 20 percent when they walk 30 minutes a day – by 40 percent when they step up the pace — according to researchers at the Harvard School of Public Health in Boston.
- Boosts endorphins, lowering stress, fatigue and anger in 10 minutes and lowers blood pressure by five points.
- Reduces glaucoma risk by reducing the pressure inside the eye, which lowers your chance of developing glaucoma, according to the Arthritis Foundation.
- May cut Alzheimer’s disease risk by 50 percent over five years, and for women, reduce colon cancer risk by 31 percent.
- Decreases the odds of catching a cold by 30-50 percent.
- Tones ab muscles, builds bone mass and reduces risk of osteoporosis and reduces low back pain by 40 percent.
- 54 percent lower risk of heart attack with two to four hours of fast walking per week.
- 30-40 percent less risk of coronary heart disease with three hours of brisk walking per week.
- 54 percent lower death rates for type 2 diabetics who walk three to four hours per week.
- Helps prevent and manage arthritis.
- Decreases body weight, BMI, body fat percentage and waist circumference and increases muscle endurance.
- Increases HDL (“good”) cholesterol.
- Significantly reduces the risk of developing type 2 diabetes.
- Increases heart and respiratory fitness in adults with type 2 diabetes.
- Reduces physical symptoms of anxiety associated with minor stress.
- Improves sleep quality and is associated with better cognitive performance.
- Increases the size of the hippocampus and prefrontal cortex, potentially beneficial for memory. (Check out the study on this one.)
by Debora Morris | Mar 26, 2017 | Uncategorized
NEW CORE CLASSES – First class is Free
Senior Trainer, Annette Loquercio, MS, certified Structural Integration Practitioner, will be offering a new class focusing on Core Basics for beginners and Creative Core for intermediate level clients. Both 7-week sessions will begin Tuesday, April 11.
Core Basics (beginner level) – 1:30pm to 2:30pm. This class will include diaphragmatic breathing, self-myofascial release, stretching, and beginning core exercises. This will be a great class for those who don’t exercise regularly or for those returning to exercise after a long absence.
Creative Core (intermediate level) – 2:30pm to 3:30pm. This class will focus on challenging core exercises to include resistance, balance, and some plyometric modalities. This is not a beginner class.
The first introductory class meetings are free, and we can accommodate up to 7 people. The subsequent 6-week sessions will be $100, and limited to a maximum of 5 participants.
PRE-MOTHER’S DAY SPECIAL CLASS
PARTNER EXERCISE FOR MOMS AND OTHERS – MAY 13
Taught by Annette Loquercio and Helane Hurwith
We are offering a special class the day before Mother’s Day, on Saturday, May 13, for Moms and others to workout with a partner. Participants (age 15 and older) will be shown exercises that are fun and challenging, and specifically designed for two people to do together, This could be an interesting way to spend time with mom (or a friend) and get a good workout in the process. Two times are offered: 12noon and 2pm. No set cost – pay whatever you want. Limited to 8 participants. Call to register 847-251-6834 or email Julie@pftl.net
RESEARCH SHOWS THAT PHYSICAL ACTIVITY MAY ALTER BACTERIAL COMPOSITION AND BOOST OVERALL HEALTH (IDEA Fitness Journal March 2017)
Gut microbiota has been a hot topic recently, and for good reason, as it is a key indicator of health. Gut microbiota contains trillions of micro-organisms, including at least 1,000 species of known bacteria, with more than 3 million genes. There are many benefits to having a healthy gut, including but not limited to:
- protection against metabolic disorders
- production of some vitamins (B and K); and
- immune system support.
Researchers have discovered a link between exercise and the bacterial composition of the gut. Initial evidence suggests that exercise can alter the bacterial composition of the digestive system. Diversity may be the key. The study found that athletes showed greater diversity in gut microbiota than control subjects. The athletes (rugby players) also had higher proportions of most types of micro-organisms. One particular bacterium, called Akkermansiaceae, found in greater amounts in the rugby players, has been linked to lower risk of obesity and of systemic inflammation. Diet is still important, but could exercise be a legitimate ally in digestive health?
Researcher, Charlie Hoolihan, says that gut microbiota profiles, like DNA markers for exercise and nutrition, “represent a fascinating potential for individualization of diet, fitness routines and even medical prescriptions.” However, he suggests fitness professionals take the results in stride, saying the research points out something we already know: Exercise is beneficial to your digestive process. “Now we have some hints about exercise’s possible stimulus,” he says. “These are just hints. My guess is that gut microbiota may be as complex as DNA and that attempts to make conclusions from the research for mainstream individualization may be a bit preliminary.”
SECURITY CAMERA INSTALLED at PFTL
Studio clients will probably notice something new by the front desk. We have installed a security camera so we can monitor who comes to the studio after hours. We want to ensure that only known clients are using the facility. Although no problem has been reported to date, we thought it would be prudent to be able to monitor entry.
ZUMBA CLASS OFFERD BY TRAINER/MASSAGE THERAPIST LISA WOLF
Lisa Wolf is offering a Zumba class every Tuesday from 9:15am to 10:15am at the Music Theater Works (formerly Light Opera Works) rehearsal room which is right behind our studio at 516 4th Street. Contact Lisa at packowolfs@gmail.com or 847-542-4788 for class schedule and information. Join the Fun!
Shelf-life of Olive Oil A delicious and sometimes pricey cornerstone to healthy Mediterranean-style diets, olive oil is delicate stuff and can only be fully enjoyed when stored properly.
- Check the harvest date printed on the label when you purchase your oil. Some producers even cite an expiration date. Typically, olive oil is good for about 18 months from harvest (depending on how it’s been stored). After a year on your shelf unopened (3 months opened), olive oil—basically a fresh fruit juice—will go rancid.
- Keep it in a dark, cool cupboard. Light and heat can hasten the breakdown of the oil and taint the flavor. Storing it on the countertop near the stove or in the cabinet above the range may be convenient, but it can corrupt the health of the oil.
Debora’s Note: The extra virgin olive oil at Old Town Oil on Central St. in Evanston is superb. Pricey, but worth it. Try the Tuscan Herb for vegetables, eggs and salad.
Spring is coming! Get ready to walk and bike. Learn a new sport – tennis, golf, inline skating, sailing, paddleboarding, kayaking. Find a way to be more active and enjoy the season change.
