Tag: yoga

Why do we care about trends? Researchers study them, writers report them, teachers teach them, and tweeters tweet them.  Although there are many advantages to being “in the know,” one of the most important reasons to pay attention to trends is that they can help us prepare for and adapt to changes ahead.

Over the past six years, the American College of Sports Medicine (ACSM) has identified trends in the fitness industry with their ”Worldwide Survey of Fitness Trends” (you can view the full 2012 survey text here). Come January 1, some of the most popular resolutions will be health- and fitness-related, so let’s get a jump on meeting our goals by looking at what the 2012 fitness trends mean for us.

Educated, certified, and experienced fitness professionals are the core of a rapidly expanding industry. In spite of tough economic times, consumers still place a lot of value in getting and staying healthy.  The fitness industry has responded to this need by employing qualified trainers and instructors.

What does that mean for you? You can breathe a little easier knowing that you can trust your fitness professionals to lead you in safe and effective workouts, helping you reach your goals faster and giving you more bang for your buck.

Strength training is here to stay. Having been near the top of the trends list for several years, strength training is the first training “type” on the trends list, accompanied by personal, core, functional, and group training.

What does that mean for you? Since most of us sit at a desk all day, adding a little weight-bearing exercise such as resistance training can help improve our energy levels, mood, and overall functionality. Expect fitness centers to continue to update equipment and training options to facilitate strength-training programs that meet the needs of all types of exercisers – a stronger body is yours for the taking!

No one will be left behind. Training options are becoming more population-specific, with new programs being tailored to the aging Baby Boomer population and the fight against childhood obesity (just to name a few). Your fitness professionals are trained specifically to work with a variety of individuals from athletes to people fighting obesity or other diseases.

What does that mean for you? The fitness industry is actively trying to meet you where you are to help you get the most you can out of an exercise program, regardless of your goals or fitness level.  In other words, you don’t have to start off looking like Jane Fonda to make exercise a part of your life.

It’s all about energy. Zumba, boot camp, and spinning are growing in popularity.  These group classes are high-energy and fun, and put the emphasis on pushing your physical limits.

What does that mean for you?Releasing stress through dancing, high-intensity training, and cycling will leave you feeling strong, accomplished, and ready to tackle life’s challenges.  You just have to be willing to give them a try.  And although not “trending” anymore, Pilates fans shouldn’t be worried that their favorite class is going to disappear; only time will tell whether these new arrivals and old favorites will continue on as actual trends rather than fads.

The key this year is to work with Midtown to customize a fitness program that will leave you feeling refreshed, rejuventated, and (hopefully) like you had a darn good time.

Now that you know what’s to come in 2012, it’s time to use this information to start doing something that will work for you.

Your 2012 motto shouldn’t be “once I meet my goal, I’ll be happy.” Instead, how about you take a chance on what the industry is giving you and say “it’s time to give myself knowledge, revitalizing energy, and a sense of accomplishment, and add some more fun to my fitness routine.”  Now that’s a reason to work out today.

What do you think of these trends? Have you already tried any of these fitness programs or plan to in 2012? What are you going to do differently in your workout routine this year?

The holiday season can be a time of great joy, but also of great stress. There are gifts to buy, parties to attend, and a general sense of busyness permeates our lives.

Yoga is a great form of exercise for stress relief, a way to center ourselves, and to become more mindful of the true meaning of the holidays celebrated this time of year.

Marlene, yoga instructor at Midtown Overland Park, recommends the following five yoga poses for stress relief:

1. Triangle

Feet: a wide stance and parallel, right foot should be at 90 degrees and left foot slightly facing in.

Arms: place your right hand on your shin or if you can all the way to the floor and extend your left arm up bringing your arms to a “T” shape.

Breath: Take 5 deep breaths. Come up slowly and repeat on the other side. To finish bring your feet parallel.

2. Side Angle

Feet: face your right foot out and face your left foot in. Bend your right knee until it is just over your right ankle. Check to see if your right thigh is parallel to the floor.

Arms: Place your right arm down by your ankle, and reach your left arm by your left ear to create a long line of energy from your left heel through to your left fingers.

Breath: take 5 breaths, come up slowly and repeat on the left side.

3. Half Moon

Feet:with your right foot turned toward the right, bend your right knee and place your right hand in front of your right pinky toe. Lift your left leg and extend both legs.

Arms: lift your left arm up bringing them to a “T” shape.

Core: engage your core and legs. Energy should flow from the center to your fingers and toes.

Breath: 5 breaths and come up slowly and repeat on the left side.

4. Tree

Feet: lift your left foot to your right ankle, knee or inner thigh.

Arms: start with your palms together near your heart. Once you are steady, lift them above your head.

Core: engage your core and lengthen from your fingers down through your tail bone.

Breath: 5 breaths and repeat on the other side

5. Head of the Knee

Feet: sit on the floor with your legs extended. Bend your right knee into your left thigh.

Arms: inhale and extend your arms up, exhale and fold forward keeping your hips grounded.

Breath: take 5 breaths and inhale as you come up. Repeat on the left side.

What’s your favorite stress-busting yoga pose?

Personal Trainer Josette Lindsey is answering your questions this month. Exercise and fitness have always been a part of Josette’s life, whether she was preparing for an upcoming softball season or just working out to stay fit and healthy. She graduated from SUNY Brockport in 1990 with a degree in Physical Education and Sports Management, and then taught children’s fitness classes for four years.

She then transitioned to adult fitness and personal training, and has worked at Midtown for five years.

Her favorite part about her job comes from the satisfaction she receives when her clients tell her how much better they feel after their workouts. She takes great pride in encouraging them to take better care of themselves, and loves watching their progress over time.MORE

Personal trainer and fitness instructor Laura Regna is answering your questions this month.

Laura started working as a trainer at Midtown over six years ago. An accomplished dancer with Biodance, Laura holds both a Bachelor’s degree in Fine Arts from SUNY Brockport and a Master’s degree in Fine Arts in Dance from the University of Buffalo. Laura also has a national certification and has attended several other certification programs in a variety of exercise programs, including Pilates, yoga, aqua, flexibility and Kinesis training.

Kristi: What’s your favorite part of your job?

Laura: I love meeting and working with new clients and going to a work environment knowing that I am going to help others and myself to get or stay fit.

Reader Question: I missed the chance to sign up for a kettle bells orientation. Some of my friends had one, and seem to love the kettle bell workouts, but I am slightly intimidated. We’re all women in our 60s. Are kettle bells a good workout choice for us?

Laura: Kettle bells can benefit all age groups including women and men in their 6o’s. However, it’s hard to say that kettle bells are good for everyone, especially if you have had past injuries or you currently have a health condition, such as hypertension.  I would recommend that you talk with a personal trainer to see if it is a good fit for you.

Reader Question: I took up outdoor cycling this year and love it, but once the snow arrives, I won’t be able to ride anymore. I’ve heard there’s a big difference between indoor cycling and outdoor. Should I transition to a spinning class, or ride the recumbent bikes to best mimic my outdoor cycling?

Laura: I would highly recommend Doug Rusho’s cycling class or any other cycling class that would match your schedule. Also, I would suggest that you mix up your workouts with our cycling bikes, and seek the advice of a personal trainer who instructs a cycling class, but has outdoor cycling experience, to help increase your workouts over the winter.

Reader Question: I am a 45-year-old male in good health, but I need to lose about 30 pounds. I play basketball in the gym a few times a week, and I think this is enough to get me in shape over time. My wife thinks otherwise and believes I need more cardio. I need a professional trainer’s advice to settle the score!

Laura: Basketball is a start, but basketball is an anaerobic activity, or a workout lasting anywhere from 30 seconds to two minutes . An anaerobic activity is a shorter-duration workout than an aerobic workout. Although you might play basketball for an hour your heart rate will not stay in the target heart rate zones needed for an aerobic workout, because of the amount of stopping involved in the sport.

For fat loss, the USDA recommends that an individual get at least 60 to 90 minutes of daily moderately intense physical activity, while eating a properly balanced diet.  A few examples of moderately intense physical activity include jogging, brisk walking, bike riding, most sports, yard work, and swimming.

The USDA also suggests that you should work in your target heart rate, which is between 60 to 85 percent of your maximum heart rate per minute. The way to find your target heart rate zone is based on your age.  Subtract your age from 220, and you will have your estimated maximum heart rate. Multiply by 0.60 through 0.85 to find your low and high end of the target heart rate zones.

Sorry, your wife is right! You need more physical activity to drop the 30 pounds.

Reader Question: Which is the better ab workout-Pilates or yoga?

Laura: Both Yoga and Pilates classes have benefits to working on your abdominals. If you have taken both of these classes before, I would recommend you continue with the class that you enjoy the most.  If you enjoy both, and it’s a time issue, then take one Yoga class and next time you’re at the club, take a Pilates class, and so on.

Reader Question: How many clients does each trainer work with? Does each trainer have a specialty? I have one particular trainer in mind, but I’m worried he won’t be able to work with me during the times I need him. I work hours that vary from week to week.

Laura: The trainers have their own schedules and each one of our personal training team has an hourly goal.  We are all certified personal trainers here; however, each of us has different strengths that may align with your needs specifically.  I would approach this trainer because our hours change from week to week, and he will most likely be able to fit you into his schedule.

Thank you, Laura!

Do You Have a Question for One of the Midtown Trainers?

Post your question as a comment to this post, or email it to me at kristi@meetme-atmidtown.com.

One lucky current Midtown member who submits a question will win a high-quality Midtown Sports Bag (pictured on the sign in the lobby of the club)!

I will select one winner via Random.org on Tuesday, December 7th, at 5pm, and post the name of the winner on our Facebook page and here on the blog on December 8th.

If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question, but you do need to be a member to win the sports bag.

So, what do you want to know?

*Congratulations to Aimee Bohn! She won the Midtown logo sports bag because Random.org selected her name from all those who emailed me questions for our next “Ask the Trainer” post! Thanks to everyone who sent in a question (or two!). We have even more giveaways on the way, so keep reading here and the Facebook page.