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The Latest Fitness News & Tips from Body By Beth
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Studio News
October 2017



http://BodybyBethStudio.com
Hello, <<First Name>>!

Beth Wichman, Owner, Body by Beth StudioFall is officially here -- days are getting shorter and our time spent outdoors is getting shorter too.

But don't let that stop you from working towards your fitness goals...in fact, this is the perfect time to lay a solid foundation to get into the BEST shape of your life!

It's not hard, but it does take dedication and it will take time. Read on to learn how you can achieve the best fitness of your life!  You can do it!
    -- Beth Wichman, Owner

Fitness News

Get into the BEST SHAPE OF YOUR LIFE
It’s a fact: Everyone feels better when they exercise. Most people say they are too tired, but exercise, if done properly, creates energy and makes you feel more alive. Our bodies have a tendency to slow down as we move past our 30s. The key is to exercise daily in order to stay fit and keep your body functioning optimally. “If you don’t use it, you lose it.”  
Too intimidated to even know where to start?  Here are tips that can really help you get moving, lose weight, and feel more energized.

EXERCISE
You don’t have to exercise for long periods of time, but you do have to make a commitment to exercise consistently. Your goal: four short workouts a week. Before you say that will never happen, keep in mind that workouts can last 20 minutes or so. A well-structured workout will get your heart pumping, strengthen and stretch your muscles, and works on your ability to balance. It seems like a lot, but your goal is to workout efficiently and effectively, and you won’t need a lot of time.

WALKING
Walking has a host of benefits. It’s gentle on your body and you can go at your own pace. If you haven’t exercised in a while, start out slowly and walk for 5 or 10 minutes a few days a week. Then gradually build so you’re walking 30 minutes a day. Walking can lower cholesterol, lower blood pressure, take off weight, and improve your strength.

WATER
Water hydrates you and can help energize your muscles. Drinking enough water helps decrease headaches, helps with muscle cramps, indigestion, your metabolism and so much more. And no, all those cups of coffee do not count nor does the ice in your cocktails!

Most people don’t drink enough water every day. Make sure you drink half your body weight in ounces a day. For example, if you weight 200 lbs, divide it by 2 and you get 100, so you should drink 100 ounces of water scattered throughout the day—every day.  If you worked out for one hour or spent time outside in hot weather you will need additional water.

EQUIPMENT
Comfortable proper fitting shoes are the single most important thing you can own for exercising. Don’t just go buy a good looking shoe that is on sale. Not all shoes are built the same. Some are made for pronators, supinators, or some people just need a stabilizing shoe.

Getting fitted for the proper shoe will protect your feet, knees, hips and low back. Don’t guess what shoe you think is best, go to an athletic shoe store that takes time to fit you properly. Fleet Feet in Coeur d’ Alene does a great job.

Balance TestBALANCE
Balance is life-saving. The older we get the more likely we are to lose our balance and hurt ourselves.  The goal is to strengthen your stabilizing muscles.

Try this exercise:  Always use a wall or a sturdy chair to hold onto at first. Stand on both feet, then come on to your toes (heels lifted off the floor). Can you let go of the chair or wall and balance? Now stand flat footed on the floor while holding on to the chair and lift one foot off the floor. Can you balance while letting go of the support? 

When practicing balance, always look straight ahead. Concentrate on pressing both sides of your foot into the floor. Notice - does your weight gravitate to the outside or the inside of the foot you are balancing on? If your weight is not centered, this is a sign that you might have muscle imbalances in your hips, legs and a weak core. Do you need to strengthen our stabilizing muscles?

STRETCHING
I am a big believer in stretching. Why? Because stretching releases unnecessary tension, gets the blood into areas where it has been restricted, and helps to evaporate muscle imbalances (one muscle is tighter than the other which can lead to aches and pain).

There are three ways to stretch:  passive, active and resistant. Every day you want to do a few minutes of each. Also, research has found out that the older we are, the longer we need to hold a stretch to get results. It is recommended for those 40 years old and over, to hold and stretch for 30 seconds to maintain and 60 second to increase their flexibility. Yoga classes cover all of these 3 components.

ENERGY
Exercising and eating right (whole grains, lean protein, fruits and veggies) are definite ways to boost energy. But if you need a quick energy fix, here’s an easy exercise that gets the blood flowing to your head and increase your energy:
 
Wall sit testWhile standing, put your feet together and slowly walk your hands down your legs, as long as it feels comfortable for you. Relax your neck and with time you want to be able to drop your hands lower. Relax down (don’t reach down). Then bend your left knee, which stretches your right leg and hip. Take five deep inhales and then switch sides. Repeat twice. 
 
Another option is to put your back against the wall, slowly slide down while walking your feet out so that you are pretending to sit in an imaginary chair. Ultimately you want your heels under your knees and your legs in right angles. Keep weight in your heels. See if you can stay in this position up to 1 minute. You don’t want to feel this in your knees – if you do, you’ve come down too low and or you are not pushing your heels into the floor and your hips toward the wall.
 
DON’T MAKE EXCUSES
Simply put:  Excuses rob you of making progress. It will rob you of your health, strength and vitality. Be a winner and focus on your goals. Just keep telling yourself you deserve to look and feel your best 24/7. If you want to start a fitness routine but do not know where to start, call me for a free consultation. I want to know what your health and fitness goal are and help you accomplish them!

 
Good Eats!
Morning Glory Muesli
Serves 16, Calories: 178, Fat 9.6 g, Protein 6.8g, Carbs 18.4g

Morning Glory MuesliA highly nutritious and filling, low fat, sugar free, make ahead alternative to granola. Make this with ingredients you already have! Feel free to use Gluten Free Oates. Serve with nut milk, like vanilla flavored, unsweetened almond or hemp milk, and fresh berries and fruit.

Ingredients
  • 4 cups rolled oats (I toasted mine in the oven)
  • 1 cup pumpkin seeds or sunflower seeds, or a mix
  • 1 cup toasted – Slivered almonds, pecans, walnuts, hazelnuts
  • ¼ cup chia seeds (optional)
  • ¼ cup hemp seeds (optional)
  • ¼ cup ground flaxseeds
  • 1 cup unsweetened flaked coconut
  • 1 cup dried fruit - cranberries, raisins, cherries, goji berries, raspberries, blueberries
Instructions
Mix all ingredients in a large bowl. Store in a large 8 cup air-tight jar. Serve with nut milk, fresh berries or fruit. Drizzle a little honey or maple syrup if you like it sweeter.

Note: I mix ½ cup of morning glory muesli and ¾ cup unsweetened almond milk and 1/2 scoop vanilla flavored whey protein powder in a jar. Cover with a lid, shake and let sit overnight. Yum.
Quick Fit Tip
No Gym? No Problem!

Here's a great workout when you can’t make it to the gym. The only equipment needed is your own body.

Start with:
100 Jumping jacks or 50 half jacks
           
Next do Desending Reps (7,6,5,4,3,2,1) of the Following:
  • 7 Dips
  • 7 Pushups
  • 14 Walking Lunges (7 each leg)
Repeat each exercise doing 6 reps each, then 5 reps each and so on.

Finally do 20 seconds of each movement below with a 10 second rest for a total of 4 minutes each.
  • Air squats 4 minutes
  • Pushups 4 minutes
  • Sit ups 4 minutes
Sign Up for Classes with the Mind Body App!
 
Download this FREE app to schedule and pay for your Body by Beth fitness appointments. Search "Mind Body" in Google Play or the iPhone App Store.
 
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Beth Wichman, Owner
208.699.0709
505 E. Front Ave. Suite B
Coeur d'Alene, ID 83814


BodybyBethStudio.com


 
http://BodybyBethStudio.com

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