CLASSES:

“2 For 1” Qigong Class –  An introductory class will be held on Wednesday, September 12 from 3:30-4:30pm.  Two participants may attend for the price of one; that is, two people at $10/each (instead of the regular $20 for one).   Anyone attending this introductory class will receive a 10% discount when they register for the new 6-week class starting in October.

Qigong – A new 6-week session will begin on Wednesday, October 10 through November 14 at 3:30pm to 4:15pm.  Minimum of 5 participants: maximum of 8. Cost is $120 for the six week session (10% discount for those who come to the introductory class).  Regina Wolgel will again be teaching this amazing class.

Yoga for Healthy Backs – Begins Tuesday, October 2 from 6:30pm to 8pm.  (Five student minimum.) Taught by Trish Nealon. This 90-minute, 6-week course is a gentle introduction to breathing exercises, movement patterns, and restful poses specifically designed to help you relax and let go of back pain. Each week she will progress by adding a few more poses into class, taking care to offer modifications as needed.  At the end of the series, you will have your own sequence to take home with you to continue your practice. Cost of this class for 6 weeks is $150.

ONE DAILY WORKOUT MAY NOT BE ENOUGH    (from WebMD August 2012)

Your best bet for your weight — and for your overall health — is to lead a physically active lifestyle that goes above and beyond a brief bout of exercise.

“It’s not just about 30 minutes of exercise,” says Kong Chen, PhD, director of the metabolic research core at the National Institutes of Health. “It’s about fighting the sedentary environment.”

“The message isn’t that the 30 minutes on the treadmill isn’t good; it’s that the 30 minutes on the treadmill isn’t going to make up for 23-and-a-half sedentary hours.”  He encourages people to weave activity throughout the day. “Do something to move and make it fun,” he says.

Chen also recommends setting realistic expectations and taking “small steps all the time” toward your weight goal.

As much as calories in, calories out matters, don’t forget about stress, sleep, and other factors that can affect your weight.

“We need to look at someone’s total lifestyle, not just whether someone hits the gym,”  he says. “Weight and obesity are really multifactorial, and it really simplifies it just to break down to nutrition and exercise. Those are really big pieces, but definitely not the only pieces.”

WE ARE WHAT WE THINK WE ARE EATING (excerpted from Ace Certified News)

Did you know that what we believe we are eating and what our brain thinks we are eating dramatically affect the body’s response to what we eat? Furthermore, emerging evidence suggests that certain foods may actually promote addictive responses in our brains.

Unfortunately, countless experts still promote the overly simplistic approach of a “calorie is a calorie” and that the energy-balance equation (calories in vs. calories out) is the only consideration necessary for weight management. The more we learn about our intricately connected brains and bodies, however, the more outdated these approaches become.

Mind Over Milkshakes – While it’s true that we are what we eat from the perspective of what the cells of our bodies are constructed from, when it comes to how our body reacts to, processes and uses the foods we eat, a growing body of research is suggests that we are, in fact what we think we eat. For example, a research team from Yale University fed the exact same (360 calorie) milkshake labeled as either “indulgent” (620 calories) or “health conscious” (140 calories) to 46 study participants, ,who consumed each shake one week apart. To lend credibility to the “different” shakes used in the study, the researchers hired a graphic design team to produce realistic-looking labels to be placed on each of the two “different” shakes (Crum, 2011).

Researchers measured the subjects’ ghrelin response after each shake was consumed. Ghrelin is a hormone that rises to stimulate hunger when it is time for us to eat. (It’s opposite is leptin, which tells us we are full and to stop eating.)

The subjects’ ghrelin response differed significantly after each shake despite the fact that they drank the same shake—only the labels (and thus, the subjects’ perception of each shake) had changed. When participants consumed the “indulgent” shake, their ghrelin levels experienced a significantly steeper decline than when they drank the “health conscious” shake. So, thinking they had indulged led them to feel more satisfied for longer (and become hungry later) than when consuming the supposedly healthier shake.

These findings suggest that the psychological mindset of sensibility while eating may actually dampen the effect of ghrelin. The implications of this are significant. Grocery store shelves are loaded with products sporting many health claims on their labels, some of which may be misleading or even completely false. The combination of unhealthy nutrients with healthy proclamations may be especially dangerous. Not only is the product itself unhealthy, but the mindset of sensibility might correspond to an inadequate suppression of ghrelin, regardless of the actual nutrient makeup. In other words, if someone believes they ate something healthy, they’ll likely become hungry again sooner, irrespective of whether or not the food they ate was actually healthy.

GENDER DIFFERENCES IN SWEAT PRODUCTION  (from IDEA Fitness Journal)

The body’s ability to sweat is a necessary physiological function that regulates body temperature. But a study published recently in Experimental Physiology (2010; 95 [10], 1026–32) found that while men tend to have a highly efficient sweat response, women do not. The researchers, from the Laboratory for Human Performance Research at Osaka International University in Japan, separated 37 people into four groups: trained females, untrained females, trained males and untrained males. The groups were then instructed to cycle for 1 hour, completing intervals of increasing intensity, in a climate-controlled environment. While they were cycling, their sweat response was measured at five sites: forehead, chest, back, forearm and thigh.

At study completion, the scientists found that sweat response was greater among males than among females. Also, the sweat response was more pronounced in the trained group than in the untrained group. The study authors concluded that “training improved the sweating response, and a sex difference was observed in the degree of improvement in the sweating response due to physical training. . . . A sex difference was observed in the control of sweating rate to an increase in exercise intensity, i.e., the maximal activated sweat gland responses of untrained females required a higher body temperature or work intensity than other groups.”

WHAT KIND OF EXERCISE IS LEAST STRESSFUL ON JOINTS?

Aquatic exercise is the best exercise for reducing joint stress. Water adds a therapeutic effect and, provides resistance in all directions and decreases weight bearing stress on bones and joints. Aquatic exercise is often prescribed for medical conditions such as arthritis, osteoporosis, musculoskeletal pain, or after surgery. Depending on how deep the water is you can reduce body weight load by 90% saving the joints undue stress.