NEW WALKING CLINIC STARTS JUNE 18
This will be the fourth year that PFTL will offer a free walking clinic to our clients and the public. We will meet Mondays and Thursdays, from 5:30-6:30pm, at the Wallace Bowl in Gillson Park, Wilmette. Includes warm-up, stretching, intervals, stair climbing, core strengthening and a great way to get some extra exercise. Contact Julie at 847-251-6834 or [email protected] for more information. Let us know if you want to be put on our email list for the walking clinic, as walkers are notified when the class is cancelled.
USE MYOFASCIAL RELEASE AFTER A WORKOUT (from ACE Fit Tips May 2018)
You have seen them in our studio: foam rollers, compression balls and rolling-pin-like sticks all help reduce muscle tightness, and at least one of them should be a part of your regular recovery program. If a muscle doesn’t experience a proper cool-down, or is held in a shortened position for an extended period of time, collagen, which are inelastic fibers that are a component of the connective tissue surrounding each muscle, can bind between layers of muscle and create adhesions or knots. Traditional massage therapy works by manually manipulating muscle tissue to break up adhesions, allowing the layers of muscle to slide against one another without restrictions. The pressure and motion of a muscle moving on a foam roller can help break up adhesions and realign muscle tissue to be able to function normally.
In general, foam rollers provide the greatest response when an individual places a body-part directly on top of the roller and moves rhythmically to apply pressure to the underlying muscle and elastic connective tissue. Breaking up adhesions can help reduce muscle tightness and improve joint range of motion. Because it is not practical to hire a massage therapist after every workout, foam rollers, rolling sticks or compression balls can be used to apply the necessary pressure to break up collagen and promote optimal muscle recovery.
Do not, however, try to “roll out” your low back or neck with a foam roller, as you will be putting unnecessary pressure on the vertebrae. Instead, use compression balls to apply pressure to the muscles only, not the bones.
BRAIN GYM ACTIVITIES – (from IDEA Fitness Journal May 2018) These are short, intentional exercises used in workplaces to release stress and enhance learning and work productivity. Here are two to try:
Cross-crawls. Stand or sit and march in place, touching one hand to the opposite knee, then doing the reverse (alternate). Continue for 4-8 complete breaths to activate both brain hemispheres. This exercise engages the brain and coordinates visual, auditory and kinesthetic abilities.
The owl. Grasp the R shoulder with the L hand near the neck and squeeze firmly. Inhale deeply, and then exhale, turning the head to look over the R shoulder. Inhale and return to center. Drop the head forward and exhale, then inhale and raise head. Repeat for 3 or more breaths and then switch sides. The owl relaxes the neck muscles and increases listening comprehension.
FIVE FOODS YOU WANT TO SKIIP TO STAY SLIM (from ACE Healthy Living May 2018)
More than 20,000 new food and drink items hit our grocery store shelves each year and, with so much conflicting information about health and nutrition floating around, it can be challenging to know what you should and should not be putting in your body. Here are five foods with unwarranted health halos that aren’t doing your body any favors, especially if you’re trying to reduce or maintain your weight.
Fruit Juice – skip the juice to stay slim. Eat your fruit—don’t drink it. Juice adds calories in a concentrated form without any of the fiber found in real fruit, which is one of the best reasons to eat fruit. When you juice fruit and discard the pulp or don’t include the peel, you’re getting rid half or more of the fiber. If you like the idea of juice for the flavors it offers, add fresh fruit to your water.
Granola Bars – Granola bars aren’t so good for your waistline. If it looks like a cookie and it tastes like a cookie…it’s a cookie. At its core, granola is just a grain with added sugar and fat. Package it up in bar form and it gets even less healthy. Most commercial granola bars are made with refined grains and contain added sweeteners and fat, and they rarely feature whole grains, fiber or protein, which should be key components of a better-for-you bar. You can find great recipes for homemade granola bars that are full of fiber and flavor. Bypass the granola bar aisle and save yourself from what are clearly just cookies in disguise.
Flavored Yogurt – flavored yogurt is bad for your waistline. If you can tolerate dairy, there is nothing wrong with plain yogurt. Unfortunately, not all yogurts are created equal, and most are packed with added sugar. Fruited and flavored yogurts are the worst, as they pretend to feature fruit. If they actually did include real fruit, it would also contain fiber, which yogurt products don’t. If you like fruited yogurt, make it yourself by adding real fruit to real yogurt and leave the flavored stuff on the shelf.
Veggie Chips – veggie chips aren’t a healthy food. Veggie chip bags show pretty pictures of real vegetables, but the ingredient list tells a different story. Most vegetable chips are a variety of fried and salted versions of potato starch. While a potato is technically a vegetable, when you fry and salt it, you negate its nutritional value. In other words, veggie chips are glorified potato chips. You want real veggie chips? Cut up vegetables, brush with olive oil, sprinkle with a modest amount of salt and bake them. If you want potato chips, buy them, but don’t pretend your veggie chips aren’t French fries in disguise.
Pretzels – pretzels aren’t good for staying slim. Somewhere in the fat-free frenzy of the 1990s, people got the notion that pretzels were a health food. Sure, they have no fat, but neither does white bread. And pretzels are just white bread with a little more crunch and salt. What about whole-grain pretzels, you say? You’d be hard-pressed to find a pretzel in which the first ingredient is actually a whole grain. Even pretzels made with whole grains are mostly refined white flour that contains no fiber. If you want a satiating snack, choose nuts over pretzels. Nuts contain fat, fiber and protein, and are a much more satiating snack.