NEW EARLY MORNING CLASSES (Call or email to register)
Qigong – A great way to start your day! A new early morning 4-week session will begin on Tuesday, June 18 through July 9; this 45-minute class will meet at 7:15AM-8:00AM. Qigong (pronounced chee-gong) is a form of mind/body/spirit integration through specific physical movement, breathing and awareness. Similar to Tai Chi, but much easier to learn and practice, Qigong can increase vitality, improve balance, coordination and flexibility among other benefits. Appropriate for all fitness levels.
Regina Wolgel teaches this amazing class; she is also available for one-on-one instruction in the studio or at home. Minimum of 5 participants: maximum of 8. Cost is $80 for the 4 week session.
Open Yoga – Start your summer weekend with a fun and safe yoga foundation. Early morning session begins Saturday, June 15 from 7:00AM – 8:00AM. 6- Week course will run through July 20. Five student minimum; maximum of 8. Cost is $120 for the 6-week session.
Taught by Trish Nealon, RYT500, this course is an introduction to the fundamentals of yoga, which includes breathing, stretching, strengthening and balance for the entire body.
UNDERSTANDING WHY WE NEED WATER (from howstuffworks.com)
Our bodies are about 60 percent water. Water regulates our body temperature, moves nutrients through our cells, keeps our mucous membranes moist and flushes waste from our bodies. Our lungs are 90 percent water, our brains are 70 percent water and our blood is more than 80 percent water. Simply put, we can’t function without it.
Most people sweat out about two cups of water per day (0.5 liters). Each day, we also lose a little more than a cup of water (237 ml) when we exhale it, and we eliminate about six cups (1.4 l) of it. We also lose electrolytes — minerals like sodium and potassium that regulate the body’s fluids. So how do we replace it?
We can get about 20 percent of the water we need through the food we eat. Some foods, like watermelon, are nearly 100 percent water. Although the amount of water that we need each day varies, it’s usually about eight cups. But instead of worrying about getting in those eight cups, you should just drink when you start to feel thirsty. You can get your water by drinking other beverages — but some beverages, like alcohol, can make you more dehydrated.
If your urine is dark yellow, you might not be drinking enough water. Of course, you need more water when you’re exercising; ill with diarrhea, vomiting or fever; or in a hot environment for a long time. Most people can survive only a few days without water, although it depends on a number of factors, including their health and environment. Some have gone as long as two weeks.
When you don’t get enough water, or lose too much water, you become dehydrated. Signs of mild dehydration include dry mouth, excessive thirst, dizziness, lightheadedness and weakness. If people don’t get fluids at this point, they can experience severe dehydration, which can cause convulsions, rapid breathing, a weak pulse, loose skin and sunken eyes. Ultimately, dehydration can lead to heart failure and death. (PFTL note: Older adults lose their ability to detect thirst and must be reminded to drink water, even when they are not feeling thirsty.)
WOULD YOU BURN MORE CALORIES BY WEARING ANKLE WEIGHTS AND/OR CARRYING DUMBBELLS WHILE WALKING?
First of all, ankle weights should NEVER be worn when walking. Weights worn at the ankle force the knee joint to torque unnaturally and these shearing forces will cause damage to knee ligaments and tendons.
I frequently see people walking briskly on the street carrying dumbbells and swinging their arms; I assume they think they are increasing the intensity of the exercise of walking and, therefore, burning more calories. They are wrong on many fronts. Studies have shown that here is very little difference in the amount of calories burned and, more importantly, they are running the risk of shoulder injury as well. Even people with perfect posture (and very few have this) will tend to round the shoulders, strain the upper back and put undue stress on the rotator cuff muscles by swinging even light dumbbells while walking.
There is no good reason to carry dumbbells while walking. If extra weight is desired for the slight difference in calorie expenditure, then wearing a weighted vest is the best way to do that. A weighted vest that is evenly weighted will center the weight on the torso (think core) where the body is better able to adapt to the increased load. We recommend core training with a weighted vest prior to activities where a backpack will be used (i.e. hiking, camping).
To increase calorie expenditure, increasing intensity, through interval training or sustained speed, will effectively result in burning more calories.
INTUITION AND GUT-REACTION
Intuition, or a sixth sense, is something many of us rely on for snap judgments and often life-altering decisions. But what exactly is it? A 2008 study in the British Journal of Psychology defined intuition as what happens when the brain draws on past experiences and external cues to make a decision — but it happens so fast that the reaction is at an unconscious level.
But that’s only part of it, says Judith Orloff, MD, assistant clinical professor of psychiatry at UCLA. “Just like the brain, there are neurotransmitters in the gut that can respond to environmental stimuli and emotions in the now — it’s not just about past experiences,” she says. When those neurotransmitters fire, you may feel the sensation of “butterflies” or uneasiness in your stomach. Researchers theorize that “gut instinct,” which sends signals to your brain, plays a large role in intuition, and should not be ignored. If you “feel” something isn’t right, it’s probably not.