JOIN US AT BEYOND FITNESS FOR AN AWNING PARTY & OPEN HOUSE
Friday, September 10, 2010 from 5-7pm…
Come celebrate with the team at Beyond Fitness, our client’s and guests as we celebrate the new face of our studio – our new awning. Wine and hors d ’oeuvres will be served, along with samples of our nutritional products. Give us a call for more details.
BEYOND FITNESS PARTICIPATES IN HEALTH AND WELLNESS FAIR
Hello everyone…
I hope this post finds you all successfully meeting your personal goals for health and wellness. Speaking of health and wellness, I’d like to share some details about an exciting event I participated in this past Wednesday. I was invited to participate in a health and wellness fair sponsored by the Northeast Ohio Regional Sewer District (NEORSD). The fair, which took place at their downtown administrative office, was definitely a fun and interactive event. We were among a number of businesses from around the Greater Cleveland area who were also representing some level of health and wellness.
Not only did we have an opportunity to interact with the employees and other vendors, and share information about the studio, but we also provided a couple samples of Advocare Nutritional Products (Fruit and Fiber Bars and Spark Energy Drink). We raffled off three, free personal training sessions, and they include a free consultation and physical assessment. The names and ticket numbers of those three participants will be listed towards the end of this post.
In the meantime, since you all were not there, I thought it would be exciting to share the exercises we demonstrated, that by the way, you can perform in the comfort of your own home. But as always, before you begin any workout, remember, you must warm-up anywhere between 3-5 minutes (i.e. walking, marching or running in place).
Arm Circles coupled with a light squat
Stand with feet shoulder width apart
Swing each arm 360°
Repeat 5 times each way
(Circles are 360° occurring simultaneously as the knee bends)
Hand Ball Touch Reach
Stand feet slightly wider than shoulder width, squat deep and touch fingertips, or some slightly weighted object (i.e. medicine ball, book, shoe…) to the floor
Then stand up, raising legs and core, and proceed to reach hand/object above your head, standing on the toes
Repeat 10-15 times
Lunges with straight arm raises
Stand with feet naturally close together
Step forward on one leg, insuring your knee does not go pat the top of the foot
At the same time, raise your arms from your side parallel the floor
If holding an object, raise it without bending at the elbow
Repeat on same leg 8-15 times
Then switch to the other leg
*Safety note: if you have knee issues, you can try lunging backwards and bending slightly
Squat/shoulder press (with or without a weight or object)
Stand with feet shoulder width apart and hands near your shoulders
Squat down, keeping feet firmly planted
Stand up and raise your hands above your head
If you are using weights, hold them near your shoulders and raise them up as you stand
Repeat 10-15 times
Six points (count as you go until you get the rhythm)
Stand with feet wide
1) Touch floor near your left foot, bending at the knee
Right leg will be straight
2) Shift weight to your right side – touch floor near your right foot
Left leg will be straight (stay low)
3) Now move arms to left (as if reaching for something) – right leg will be straight
4) Move arms to right (as if reaching for something) – left leg will be straight
5) Raise arms to left as if reaching above your head – right leg will be straight
6) Raise arms to right as if reaching above your head – left leg will be straight
Repeat 5 times each way
As promised, the winners of the Beyond Fitness raffles are:
AND NOW, drum roll please…
Cheryl Johnson
Barb Tsivitse
Darnella Robertson
Congratulations to all our winners …
If you are reading this now, contact our studio at (216) 229-3140 to schedule your personal training session.
And to those who didn’t win, as well as those who may be new to this site, give us a call at your convenience if you’d like to learn more about Beyond Fitness.
On a slightly different note…
A friendly reminder: Because session availability is in demand, we ask that you recognize the 12-hour cancellation policy. Any appointment canceled without the required 12-hour notice, will be charged the entire session.
Here’s to fitness, and…
POWER TO YOUR DAY!!!!!
Well, It’s that time of year and I am certainly ready to remove the clutter and debris that accumulated over the winter months!! The weather is nice enough to really clean out the car, remove and vac or even wash the floor mats to get the grit and salt out of them. And it is April…tax month! It is time to get all the papers in order, so we might as well clear out the other files too! And of course there are the closets and drawers. It is refreshing to put away the heavy clothes, thermals, and boots. And no doubt you are pulling out the warm weather clothing and sandals!! So what are you doing for yourself this Spring? What attention are you giving to that well designed body of yours? With the warmer weather I hope you are more active and perhaps eating a lighter (less comfort food) evening meal!!
Allow me to share with you what I am doing. Last Thursday, April 1st, I began a 10 Day Advocare Herbal Cleanse program. Just as dirt and clutter get in your house and car, so do toxins accumulate in your body and on a regular basis, it is a good idea to flush them out. Over the past 5 months or so, since Thanksgiving, really, I have been enjoying the fruits of one of my passions. Cooking and baking!! Now while I have not been over indulgent, I have been fairly consistent with my consumption of baked goods, home-made bread and alcohol. And the numbers on the scale and body composition tool have crept up too.
So in keeping with the Advocare plan, which suggests one does a cleanse every 90 days, I began mine last week. The last time for me was after Christmas so I am due. I am so mentally ready to be on the Cleanse this time!! Warm temperatures and sunshine are my motivation to really get my act together!!
I think of the Advocare Cleanse as a tune-up or in this case a spring cleaning for my body. It is designed by some of the top doctors of nutrition in the country to clean the large and small intestines, liver, kidneys and blood. It provides the correct ingredients, and instructions for proper ingestion, and nutritional suggestions which will aid the removal of toxins in the body and promote weight loss.
When you first do a cleanse, chances are that you will be eating less and a bit differently than you normally do and it is so important that you consume the recommended 10 glasses of water daily. You will also notice that you will begin to feel better and have more energy. After 10 days, our clients who have used the Advocare Cleanse properly have lost between 4-11 pounds. But here is the real bonus!! The nutritional suggestions are in tune with how we should be eating anyway, especially if we are on a weight loss/health journey. It’s a lifestyle change and it is really the founding philosophy of Beyond Fitness.
For me, doing a cleanse is my “accountability” to get in tune with what my body needs to perform optimally, not just give into what I think I want. So I am following the guidelines by eating plenty of vegetables and fruit, oats & whole grains like quinoa, having lean protein such as fish, egg whites and chicken or tofu, and forgoing the greek yogurt, red wine and dark chocolate. (These are not “bad” foods but they interfere with the cleanse process). When I am done with the cleanse, Will I be eating differently? Not really. I can tell you that once you begin to fuel the body with premium nutrition, it continues to crave healthy, whole foods, just like you crave those chips or sugary snacks. So before all the house cleaning, yard work or paperwork is done, my body, on the inside and outside will mentally and physically be ready to get the work done! It’s really beyond fitness…..
What are you willing to sacrifice to be your best?
Would you sacrifice your time? How about your favorite foods, or late night snacking? What about having drinks after dinner or on the weekends with friends? Can you forgo eating out a restaurants or ordering local take-out for 6 weeks? How many ounces of water do you drink per day, or is drinking water an afterthought?
Or, better yet, how do YOU manage your time?
Do you often skip breakfast, or eat dinner late in the evening? Do you snack all day because you don’t have time for a proper meal? How many minutes per day do you exercise, and do you exercise to be healthy or t be fit? How many hours do you sleep, or do you work late into the night?
What about YOUR mental health?
What are the things that stress you out? Do you eat when you are stressed? Does coffee or chocolate comfort you? Do you ever stop to think about how you feel physically after eating too much of something (i.e. burgers and fries), or why are you making unhealthy food choices?
These are questions you should be contemplating every day if YOU are on the path to achieving YOUR personal best.
Rather than thinking about ‘having’ to do something, don’t make it a chore. CHOOSE to spend a few minutes the night before to plan and prepare what you will eat the next day. Then feel good about it! If YOU can make the effort to plan and prepare for so many other important aspects of your daily life, why not take time out to make YOUR nutrition just as important!
Think about it!
I was shoveling for the nth time so far this winter, and an interesting thought occurred to me. I was thinking how spring is technically around the corner, even though the earth is still covered with a heavy overcoat of snow! But underneath, nature is busy preparing for all the beauty that spring has to offer. We can’t see all the work that is going on, but once the snow melts away, all will be revealed!
Flowers and grass will display a magnificent array of colors and scents! So the same goes for our bodies. We bundle up during the winter with warm wonderful sweaters, thermals, hats, boots…the whole nine yards!
But very soon, the heavy coats and layers will be coming off, and we will be revealing our bodies in lighter, more colorful clothing! How much preparation have you been doing to be confident with the change in wardrobe?
So underneath all this snow is activity that is just bustling with energy. And above ground there is plenty of evidence with the return of robins, and the days becoming longer. There is an energy all around in anticipation for the next event…spring!
