Pilates on the Foam Roller is always a delightful experience at Home Training mat classes. There are countless variations to lengthen, strengthen, and massage the body head to toe. Although I typically teach a 50 minute class, the reality is just a few minutes on the roller during the day can create beneficial effects. Checking in with my Youtube content I noted two videos I created a few years ago and thought I would add them to my blog for easy reference. Please subscribe to my Youtube channel for extra instruction or creative Pilates variations. My goal is to be more consistent in sharing my love of Pilates, movement, and overall well-being with all my Home Training Home-Bodies! Please reach out if you have specific requests for training videos. Thanks for watching! www.youtube.com/channel/UCL-z9rLMJ-kB-iqQwoVK0iA/videos
One of my favorite books, The Conscious Cleanse, says "Eat when you're hungry. When did this simple practice become so difficult? We're literally born knowing to eat when we're hungry and stop eating when we're not. It should be one of the most innante aspects of our existence. But for so many of us that's not how it's done. We've been trained--and in turn train our children--to eat by the clock, even if we had a huge meal just a few hours prior. We've even learned to "get hungry" based on the time of day. We eat empty calories, mindlessly. Mull that one over for a second: we consume that which we don't need, and often don't even want, without even thinking about it." (Schaalman and Pelaez). One of the benefits of consciously eating or consciously fasting is we become aware of our tendencies, behaviors, and proclivities. This program allows you to feel hunger again. Feeling hunger doesn't mean you will starve or suffer, it allows one to consider, listen and learn about what your body really needs. We also learn to slow down, to eat mindfully. On Day 1 I was reminded how often I habitually bee-line to my Costco jar of mixed nuts and grab a handful! I do this intermittently between Pilates clients, during housework, or while scrolling through social media. Taking part in a fast causes me to re-evaluate my impulses and habits. Remember, the goal of ProLon is to mimic fasting, to mimic having no food for an extended period of time, giving your body the chance to rest, restore and renew. The benefit of ProLon (particularly for someone like me) is they have created a kit, through years of research that contains a proprietary blend of nutrients that bypasses what they describe as the "nutrient-sensing pathways" but still permits you to enjoy a variety of flavors and foods while reducing insulin and glucose fluctuations. Through the process, it also helps to reduce one's appetite and potentially reduce one's cravings. None of us want to be a slave to our cravings. Thanks to a quality night's rest, Day 2 feels more purposeful and productive. I prepped the soups (dry mixes) in mason jars first early this morning so that they would soak in the dry spices and flavors before lunch and dinner. After a couple of Pilates clients, I considered grabbing the breakfast bar and eating quickly before going to the gym. But, I coached myself and made a glass of tea and sat at the table intent on savoring the flavors rather than just mindlessly inhaling the food which is often the case! Using ProLon, one is keenly aware that there are not grazing and snacking windows; it's minimal, but flavorful food, so best to take the time and enjoy it! I did a light workout at the gym and listened to a fantastic Dr. Jason Fung interview on the School of Greatness podcast. I shared the link yesterday but will do so again. HIghly recommend this podcast even if you are not interested in intermittent fasting as he shares recent research, data, and useful tips for overall healthy living. Dr. Fung is an internal medicine doctor and a kidney specialist. He has witnessed first hand the horrible effects of Type II diabetes on the body's organs. For instance, poor blood flow to the extremities can lead to gangrene and the need for amputation. He uses the term "rots" to describe the effect Type II diabetes has on the kidneys leading to kidney disease. Bacteria love sugar which is why there is an increased risk of infection in those with pre-diabetes or diabetes. Diabetic retinopathy may lead to blindness from sugar damage to the eyes. Dr. Fung describes Type II diabetes as being essentially too much sugar in the body which builds up over the years and essentially overflows into the blood. As the blood sugar goes up, lab tests, including an A1C, may confirm a diagnosis of Type II diabetes. A shocking stat that Dr. Fung shares is nearly 50% of the US population may be pre-diabetic or have Type II diabetes. Two solutions to get rid of this excess sugar...either don't eat it or let your body burn it off. To do this he recommends a low carbohydrate diet &/or intermittent fasting. When you don't eat, nothing going in, you will start to burn off the sugar. He strongly expresses that Type II diabetes IS reversible and largely a dietary disease which means the treatment must also involve dietary changes. (This synopsis by the way is just the first 8 minutes of the podcast! I hope you will listen). He shares many positive examples of the benefits in his patient population when they make lifestyle changes that emphasize diet, nutrition and metabolism. He also reminds us that fasting has been around for thousands of years. He acknowledges that religion, whether Christian, Jewish, Muslim or otherwise have all emphasized regular social gathering (church), prayer (meditation), gratitude/thanksgiving, as well as fasting through the centuries. These are all pillars to what Dr. Fung considers to be vibrant, fruitful living. He is perplexed by those who consider fasting to be a strange new fad when it has actually been a part of the world for thousands of years. podcasts.apple.com/us/podcast/1031-the-science-of-intermittent-fasting-foods-to/id596047499?i=1000498096589 I look forward to sharing my experiences with you over the next couple of days. For now, it is a rainy, cold and dreary Wisconsin afternoon (the season of "sprinter") and my warm herbal tea is a welcomed companion. Thank you for reading and enjoy the weekend!
A number of years ago a friend referred me to her internal medicine doctor to help me with my thyroid health. Having been diagnosed in 2002 with the autoimmune condition, Hashimoto's Thyroiditis, I needed a physician who would consider the full picture and not just one or two lab values. Dr. Douglas Brown has been fantastic and truly motivates me to maintain my health and wellness. You can read more about it here: www.hometrainingllc.com/new-blog/true-confessions-for-women-only The labs he requests are extensive; full metabolic panels, complete thyroid testing, CBC and differentials, a lipid panel and more. These visits have been routine for nearly 10 years. This most recent visit in August, I was surprised to see my liver enzymes were elevated. Typically one might expect elevated enzymes if you frequently imbibe or routinely use Advil and Tylenol. I seldom drink and for a number of years have limited my use of these OTC medicines. In fact, it was a few years ago that Dr. Brown explained to me the significant rise in liver enzymes noted in young women using Advil for PMS symptoms. Due to his caution, I was always careful about utilizing these pain meds and have advised my daughter to do the same. Which of course is why I was surprised to note these values elevated. The liver is the largest organ in the body and is responsible for many vital life functions. One of its primary functions is to excrete or remove bilirubin, cholesterol, hormones and drugs from the body. In addition it metabolizes fats, proteins, and carbohydrates and also serves as a storage center for glycogen, vitamins and minerals. Among many other functions, the liver works to detoxify and purify your blood breaking down old or damaged blood cells. According to John Hopkins Medicine, more than 500 vital functions, have been identified with the liver. Your liver is constantly striving to improve the internal environment of your body which is why we need to support its efforts with healthy life-style choices. Elevated liver enzymes may indicate inflammation or damage to cells in the liver. Essentially these enzymes which leak into the bloodstream serve as a warning that the liver is stressed. Last year, my son was diagnosed with the Epstein-Barr virus, or "mono." Whereas my liver enzymes were slightly elevated, his were about 10 times above normal. Considering my mild elevations, if I was a drinker, my first action would be to eliminate alcohol. If I relied routinely on aspirin, tylenol, or advil for pain control I would opt for other methods. But these variables were not the source of the inflammation. In addition, Dr. Brown can look at the cardiac profile where I strive for my HDL (good cholesterol) to be off the charts (avocados, walnuts, salmon, flax seed) and maintain a healthy ratio with the bad guy, LDL cholesterol. My ratio was optimal and my triglycerides were 45; generally anything under 60 is commendable. Based upon the lipid profile, Dr. Brown could confidently say the elevated enzymes were likely not related to my diet. So why were they elevated? In most cases, mild elevations do not signal a serious problem, however being that they had always been at a normal level, I was concerned and curious. I received my lab values a week before my appointment, so I initiated my own informal research, regarding plausible explanations for elevations in AST and ALT. I recently stopped hormonal birth control after 20 years of nearly continuous use. Estrogen, (including the synthetic estrogen in oral contraceptives) interferes with liver function. Sometimes tests may be abnormal in those on oral contraceptives even though disease is not present. Although I had stopped taking birth control a few weeks prior to my lab tests, I had an odd intuition, that something was off and perhaps estrogen dominance could play a role. As my body weaned off the synthetic estrogen then did its best to fire up my natural estrogen, perhaps it was hormonal overload for my liver. Secondly, there are cases where supplements can have a negative influence on liver function. I reviewed my supplements list and took it for Dr. Brown to review as well. While most of my supplements were overall supportive, I did reduce my B vitamins, specifically the extra dosage of biotin. Our liver is constantly filtering toxins all around us from the air we breathe, to cleaning products, pesticides in the food we eat. When the liver is overworked, these toxins build up and contribute to non-alcoholic fatty liver disease (NAFLD). Even gluten, which I try hard to avoid, is noted to adversely affect liver function. Many factors can contribute to NAFLD including poor glucose regulation, insulin resistance, and high cortisol levels (stress hormone). Although I seek to eat healthy, I crave sugar and carbs. My glucose levels were 99mg/dL which is a high normal. The stress hormone cortisol signals the liver to release glucose so that you can "escape" the perceived saber tooth tiger that is chasing you! In this case, maybe the predator is the stress of Covid, chronic "mom worry," relationship stressors, financial concerns or any other 2020 surprise. Everyone has their own perceived stressors but your body doesn't judge; it just responds. The hypothalamic pituitary adrenal (HPA) axis is our central stress response system. This feedback loop can become altered through cortisol production which may result in excess glucose. Poor glucose regulation by the liver can result again in non-alcoholic fatty liver disease (NAFLD). Finally, even though I am at a healthy weight, I noticed more exists around the mid-section. Dr. Brown was quick to point out that excess abdominal fat may contribute to fatty liver. If I was carrying even a few pounds of extra abdominal fat, he would not be surprised if on my frame, that was enough to elevate my liver enzymes! Whether the issue is related to hormonal excess like estrogen; cortisol and glucose regulation with the HPA axis; or just good old Covid 19 belly fat; he prescribed one thing...EXERCISE, and more specifically, RUN. He even advised me to buy a new pair of running shoes as he knew my history of half-marathons in the past had contributed to some overuse injuries. He also knows that I walk 5+ miles a day but walking does not equate to running in terms of the positive metabolic effect. He made it clear this was not a distance event, but rather 2-3 miles a few times a week to heighten the function of my liver. Whether estrogen dominance, altered stress response or excess fat is to blame for the elevated enzymes, the liver will take care of the problem when given adequate support. Not only did he prescribe running, he also recommended HOKAS, a brand of running shoe he as well as some of his patients have found durable and supportive. I had an unexpected lab test this week to update an insurance policy. In a matter of 2 weeks my liver enzymes are reduced and within normal limits. Although this was a different company than Froedert Lab, the other values are comparable. Granted, my efforts to reduce the liver enzymes was a multi-modal approach where not only did I run most days of the week; I also added milk thistle seed and even an occasional castor oil pack on my liver (an Aryuvedic approach and likely something our grandparents would recommend). Technically, I am supposed to return to the Froedert lab in two weeks for a repeat test per Dr. Brown. Knowing that the numbers are already trending in a more positive direction, I have to consider if the cost of the lab work is worth the assurance that my efforts are productive. My enzymes were only slightly elevated and no real cause for alarm, however if permitted to continue to climb it could become a serious issue. Maintaining awareness of the body's physiology is important so that one can quickly respond to unexpected alterations. When ignored, a small problem can become a big one. The good news when it comes to NAFLD, there is not a pill to pop, you simply need to make optimal lifestyle choices from movement, to nutrition, to stress management. Well, this was longer than I intended, but perhaps there is some personal value for your own well-being. Please know, this information is simply related to my personal journey and not necessarily applicable to yours. This is not intended as medical advice but rather encouragement for you to maintain attention to your health and find a provider who looks at the lab values and interprets them in relation to your lifestyle, family history, and total body function. Thanks for reading!
Big News! Erin Trainor, an energetic, motivating, inspiring coach and personal trainer has a new gym in town. The Grand Opening is this Saturday, September 27th at 152 South Main Street in West Bend, next to Settler's Park. We invite you to participate in all of Saturday's class offerings....everything from Boot Camp to Zumba to Yoga and Pilates...and MUCH MORE! Check out her website: http://www.mypersonaltrainor.com/meet-our-team/ for more details. Starting Wednesday October 1st at 6:30p.m. I will be offering Pilates Mat class. This will be a $10 drop-in class. (One note for those of you who plan out your fitness month, there will be NO PILATES October 22nd due to a family event.) https://www.eventbrite.com/e/enjoy-a-womens-wellness-retreat-registration-12360178627?aff=eandprexshre&ref=eandprexshre The ENJOY Women's Wellness Retreat February 27th and 28th at the Cedar Spa and Resort is now open for registration. Check out the link and plan a fun, yet local, getaway for a winter weekend. Invite your friends or purchase a ticket as a Christmas gift for a loved one. Laura, my bruised but not broken yoga instructor, motivated us to consider the refinement of our yoga practice; the refinement of our life. We create a safety net of healthy practices when we routinely engage in Pilates, yoga, fitness, nutrition, supportive relationships and self-care practices. These habits sustain us. We practice faith, fitness, values, not just to go through the motions, but to strengthen our mind, body and spirit for days that life does not go as planned. Some days we feel strong on the inside and our physical appearance reflects this confidence and overall wellness. Some days we go to class/work/school with a broken spirit, fighting an internal battle, although appearing well, masking our internal pain with a smile. Some days we feel and look bruised and battered on the inside and outside. Then finally, as Laura demonstrated this past Sunday, with her black eye, limp, and ankle splint, in spite of appearing injured, her spirit was strong, determined, vibrant and humorous. Laura encouraged us to make personal adjustments to our practice. If during practice, a challenge is in order; test your strength and skills, risk appearing awkward or uncomfortable, don't be scared to try something new. If your body and mind suggest the opposite, simply being in the pose with comfort and ease for protection, then honor your body and its need for security and familiarity. If injuries did not permit Laura to express the full pose, she still had the option of refining her practice to a seated position or assisting herself with a yoga block or blanket. She knew she did not have to quit, options to practice were still available. She referenced a prior shoulder injury that limited back bend poses and instead in the interim she became highly skilled in poses she otherwise would have avoided. As her shoulder healed other parts of her became stronger. We can advance our life, advance our practice even during times of hardship. It is because we have a practice of wellness, a practice of self-care, that we continue to refine ourselves even in troubled times. When we have an unexpected set-back, we have the choice to let the experience define us or refine us. Fortunately for Laura and her husband the injuries were , from her perpective, relatively minor. They were driving slowly and safely when they hit "invisible sand" on a curvy country road in Canada. Their bike slid and they went with it off the road. They were grateful to acknowledge to one another as they returned to their bike, that yes, even with some bumps, scrapes, sprains, and bruises they were "o.k." They were able to continue their long-awaited vacation, the experience refined them rather than defined them. Laura and her husband knew the risk of riding their motorcycle; in addition we all know the longer we engage in an activity whether biking, driving a car, running a race, playing sports, horseback riding, or yes, even doing yoga, the greater the likelihood there will be a fall. Maybe you were at fault for the fall, maybe someone recklessly, intentionally, and perhaps figuratively speaking pushed you down. You have a choice if that fall defines your life, (stalls your vacation,) or refines you. Spectacular views, new relationships and fulfillment exist if we move forward. You have practiced and refined your skills and talents especially for times such as these. Not for when the road is smooth, but for when it gets rough. When we fall, and we will, even if it is not our fault, we have the capability to move forward because we have spent our life practicing moving forward. Maybe the way we move changes, maybe the tempo is slower, maybe we adapt our usual method, but we pursue that which is in front of us. We refine ourselves with grace, with courage, with focus, with practice. We all have teachers, adopted parents, who desire to love and guide us. Just like Laura and Ali in Milwaukee and Cedarburg, Julianne in Jackson, the wonderful Jen Martin in West Bend ...those days you question your ability to deal with the fall on your own, there are friends who will help and not hurt. They may not be yoga instructors. They may be pastors, nutrition specialists, motivating trainers and coaches. My prayer for you is you also know your internal Guide, your most trusted trainer, parent and friend. May you have faith in your abilities developed through your consistent practice. May you trust that there are good people, good friends, good coaches who will help you recover from a fall. Leave the hurt in the dust, especially those who knock you down; express gratitude to those who build you up. Let your daily life be a practice of refinement, we sharpen and strengthen one another when we walk in the Light. Thank you to those children and adults, whose light shines through the darkness...whose light shines even when they have a right to hurt. Your light is a testimony of your faith and your strength. Thank you for sharing it with the world. Thank you for reading.
When children commit to sports it becomes a family commitment. (Likewise,when husbands commit to coach it becomes a family commitment.) I am delighted that the ones I love most have athletic passions that drive them to practice, sweat, and improve their games. These interests, while entertaining, build life skills including cooperation, understanding, focus, team-work, and the realization that only through persistence and practice do we achieve success. With our daughter's commitment to a travel team this summer, our responsibilities as parents increased including a routine two hour round trip commute twice a week for a 90 minute practice at a variety of Milwaukee area high schools. With exceptional, inspiring coaches we knew this was the best chance to elevate the only game that has ever captured her heart, basketball. The beauty for me was car confinement with my 13 year old! I love to listen to her chatter (wise beyond her years) and simply spend time with her during this life season that is fleeting. A driver's license, high school, and social life is just around the corner thus Prestige has become a relationship builder for us too. Her only request during commutes is control over the tunes, she keeps them fresh and updated subsequently improving my understanding of relevant music. (Not really!) For parents, this commitment can take a toll, many hours spent sitting in the car or on bleachers contributing to detrimental side-effects associated with immobility. It became a personal goal to seek creative functional movement during Auburn's practice times. In spring, a time still unsuitable in Wisconsin for most outdoor activity, (remember, I am a Florida girl!), I created a loop in the basement halls of Pius High School. With my trusty Samsung pedometer 4-5 miles would disappear in 75 minutes. I was even invited to participate in a teen/teacher gaggle of Insanity. These students would gather at 7p.m. in a rec zone with their workout DVD and train together; a brilliant, cost effective, sociable method for high school youth to amp their fitness. My cool-downs took place in the "Mud Room," where I could quietly do yoga until Auburn's practice concluded. (Auburn did not know I was doing all this "weird" stuff in the Pius basement while she was in the gym!) This month, practice has been at Nicolet High School. Nicolet offers free, fantastic exercise amenities for parents who drive 45 minutes plus for their child's practice; a track and fresh air! The tennis courts always capture my attention. They are consistently full with a senior men's league whose prowess, in my opinion, exceeds any pro player. It is youthful and invigorating, an exercise for their soul as much as body. As you round the south end of the track you hear the exasperation, the jubilation, the disgust, and the triumph floating off the courts. These sound effects are all too familiar as I observe the perfect set-up for a winning shot, only to evaporate courtesy of the net's obnoxious presence. Besides walkers and runners, there was a mom doing sit-ups with a child holding her feet/ankles and an agility coach working with boys on technical mobility, step ladder drills, and plyometric activities. I walked a little taller and faster each time I passed his end of the track. What captivated me most was a group of 10-12 women in running shoes and workout attire, migrating on the west side of the track. They meet like family at a designated hour with an impressive, confident trainer. As one of the women jog/shuffled past me I remarked, "You are doing awesome!" She smiled and replied, "Not sure if it's awesome, but I'm doing it." I inquired about this committed group gathering spontaneously at Nicolet track. They are gym members at All Around Sports Fitness, LLC in Milwaukee. Sometimes, rather than meeting at the gym, the trainer and owner Shannon Johnson, designates an open-air training zone. My track friend shares that although she has many gifts and talents, fitness training is not one. As a result she deems an investment with a professional trainer and former Division 1 collegiate athlete like Shannon of profound value to her health and well-being. These women did their primary workout in less than a 50 yard zone. Frog jumps, butt kicks, monster walks, push-ups, sit-ups, leg lifts, power walks, sprints...you name it...they were attacking the workout. Coach Shannon was no-nonsense yet affirmative, giving the women guidance, encouragement, but no escape clause. "If you can't do the full push up then start from the ground, keep your knees down, and straighten your arms." She counted, she commanded, she congratulated... the group responded with sweat, grunts, and a few cries of relief. There were no mats, no weights, no bands...just movement in all planes....up, down, over, under, side, front and back! I couldn't help but accelerate my pace, even in my mom-shorts and keds, everytime I passed their drills! How exciting would it be if everyone who observed us from a distance gained motivation, a sense of well-being, and a desire to work passionately? The active people on this track, in the field, on the courts were unknowingly sending their luminescent energy to me. Their atoms of energy attached to me and changed an ordinary walk into an extraordinary experience. We are all atoms of energy. We collide and combine with positive and negative carriers. In the world of energy a negative ion actually provides the most grounding force, the strongest staying power, the greatest attraction and protection against oxidative stress and the breakdown of cells. Cars, when exposed to environmental stress like water molecules, rust. What prevents car rust? An antioxidant, a protective layer which in cars we commonly call wax. Our bodies are not much different. Just like automobiles, we too need antioxidants or protective layers to keep our bodies in working condition. We are less likely to break down when we make choices that decrease our exposure to stress. Simple dietary and physical choices provide antioxidants, or barriers to stress, wear and tear. In addition when we protect our body with strong social support and individuals who affirm our effort, who emphasize positive attitude, who generate a sense of inclusion and a positive self-belief we ourselves become more resilient and rust-proof. Conversely, if you find yourself in the company of the opposing energy, those who are hyper-critical, overly-sensitive, take everything personally, pesimistic, quick to anger, blame, and condemn, your own health will suffer. Choose to be the negative ion "coach" (we are all coaches in some sense) that builds others up, be the one who sees the good, who focuses on the positive, is slow to anger and quick to love and forgive. In so doing your heart health and your soul will gain strength. Be the negative ion who attaches with the free-floating radicals and creates positive change. Web MD describes negative ions in this manner: Negative ions are odorless, tasteless, and invisible molecules that we inhale in abundance in certain environments. Think mountains, waterfalls, and beaches (and Nicolet track!) Once they reach our bloodstream, negative ions are believed to produce biochemical reactions that increase levels of the mood chemical serotonin, helping to alleviate depression, relieve stress, and boost our daytime energy. Ironically as I was leaving the track, a man I had instinctively attempted to avoid (just felt that vibe) intercepted me, extended his hand and asked if I was "available." Clearly my negative ions were floating with random fervor as well! Lucky for me, 18 years ago a great man asked me, also at a gym, if I was single. That positive interaction of free-flowing negative ions resulted in two kids and 18 years of radical molecular activity! There is an abundance of energy available and simple observations and interactions can morph our bodies, our days and our lives into abundance. Thank you for reading! |