February is not only the month of Valentine’s and all things heart shaped, it’s also American Heart Month , so I wanted to give you some info on keeping a happy and healthy heart through strength training.

Most medical and fitness experts would agree that aerobic exercise such as running, walking, cycling and swimming is the most important for building and maintaining healthy heart and lungs, however, recent research including studies published by the CDC and the Journal of The American Heart Association indicate that strength training not only enhances the effects of aerobic exercise but also has its own unique heart health benefits.

Strength training improves overall health of the heart and lungs for all age groups, while also increasing functional capacity for everything from tasks of daily living (dressing, walking, carrying groceries, etc.) to sports performance.  So get pumped to keep that heart pumping! Read more →

 Winter is settling in, and here in the northeast we’re about to get slammed by the first big winter storm.   Many of us will be holed up in our homes due to closed or dangerous roads or just not wanting to step out in the frigid conditions to brave a trip to the gym.  With short days, dark nights, snow, ice,  and bone chilling temperatures it can be a major challenge to maintain a workout routine.   But instead of getting cabin fever and just packing in the comfort food calories, its a great time to conquer the cold and stay fit by trying a stay at home body weight workout.

You can get a great cardio, muscle toning or total body workout with no equipment in the comfort of your own home.  Whether accessing online workout videos, a DVD or making up your own workout , body weight workouts can be as, if not more, effective than traditional gym equipment workouts.  In addition, body weight workouts tend to have other fitness benefits including balance and functional movement enhancement.

There are lots of choices:

Pilates Mat exercises  are awesome for strengthening and toning your core (abs. back and hips) as well as improving functional mobility and flexibility.   Pilates is easy to follow and appropriate for all fitness levels.

Or to burn fat and improve aerobic conditioning, try a boot camp calisthenic based workout.  Exercises such as jumping jacks, squats,  high knees and burpees will not only get your heart pumping but will improve functional mobility by mimicking both everyday and common sports related movements.

Squats, lunges and leg lifts tone the butt and thighs while improving knee stability.  While push ups, planks and dips strengthen and sculpt the upper body and promote strong healthy bones.

If you need a little guidance or an instructor’s extra push for motivation, sign up for an on-line fitness membership.

CoreFitnessByJana offers numerous on-line body weight workouts with unlimited monthly membership, including Pilates, Body Sculpting, Cardio Boot Camps and Sport Conditioning.   Join now , the 1st month is Free and you can cancel at any time and never be billed. Or log in to access our free How To videos to learn some of these great body weight exercises in order to design your own workouts.

Avoid the winter chill and the risk of falling off your workout wagon with a great stay at home body weight workout!

Its that time again, the end of one year and the start of a new.  New Year’s is a natural milestone that prompts us to reflect, to plan and to aspire.  If you’re like the majority of lifestyle resolution makers, you started 2013 with the best of intentions  to “lose weight” , “eat healthier” or “exercise more” but now find the results fall short of your aspirations.  Surveys have indicated that over 50% of us make resolutions but only 10% keep them in part because the resolutions themselves weren’t well thought out.

The first step to keeping your New Year’s resolution is to set SMART goals.

The acronym SMART stands for: Read more →

Happy Thanksgiving & Healthy Holidays!

While its important to be wary of nostalgic over indulgence in the coming weeks, there’s some good health benefits associated with classic holiday dishes.  Many of the herbs and spices commonly used in Thanksgiving and Christmas delicacies are strong anti-oxidants, anti-inflammatories and immune system boosters.   Anti-oxidants, led by vitamins C & E,  help in muscle recovery post exercise.  Vitamin C helps ward off colds and is helpful in maintaining joint health.  Vitamin E boosts the immune system, reduces inflammation and protects cells against free radical damage. So go long with the herbs and spices for healthier holiday feasts!

Let’s start with the turkey & stuffing:

Rosemary is a top anti-inflammatory, Sage an antioxidant while both enhance memory and concentration. Slide a few sprigs under the turkey skin before you roast & add chopped herbs to your stuffing for an aromatic savory meal.

Onion, garlic and black pepper are anti-inflammatories and add pop to many favorite side dishes.

Even the pies get in on the health action:

Cinnamon is an anti-oxidant that also suppresses hunger so don’t hold back in adding it to those apple pies.  Ginger is an anti-inflammatory and can help settle a roiling stomach.  Clove is both an anti-oxidant and anti-inflammatory not to mention its role in the perfect pumpkin pie! 

So aside from making food smell and taste yummy, herbs and spices can boost our health!

Here’s wishing you a spicy holiday season!

To help burn a few of those extra calories off, make  CoreFitnessByJana online workouts part of your holiday tradition!

At work, home or play,  take a minute to pamper your spine.  Whether standing or sitting, the spine gets compressed during the day and the space between vertebrae shrinks.  Taking a minute every few hours to stand up, stretch, strengthen and mobilize your spine can not only improve posture, but also increase blood flow, reduce back pain, tension and stress.

Its simple:

Click on the link for a guided Got A Minute For Your Health spine stretch video  or follow the instructions below:

Roll Down (spine articulation):

Stand up, feet hip or shoulder width, abs pulled in, shoulders relaxed, slowly tuck your chin to your chest and roll down through your spine bending above the waist, take a deep inhale while bent over, then exhale, tightening the abs and slowly rolling back up to standing, one vertebra at a time.   This helps lengthen he spine and expand the space between he vertebrae which have been compressed by gravity.

Back Extension:

Then, while standing tall take a deep inhale through the nose, then exhale through the mouth as you reach your arms back behind you. lift the chest and arch the upper spine (what we call a back extension in Pilates).  Back extensions improve posture by reversing the curve of the thoracic spine, which is often rounded over our desk and computer , while also stretching and opening the chest and rib cage.

Alternate roll downs and back extensions 3-4 times.

The deep breathing enhances oxygen intake for increased energy and tension relief.

You should feel taller, less stressed and energized.  Your spine thanks you.  Now back to what you were doing.

Click and JOIN for more Got A Minute energizing in office exercise videos .

Keep an eye out for our Got A Minute Mobile App coming soon!

Follow us on Twitter (@CoreFitByJana) for more health and fitness tips!

 Nuts and seeds pack a powerful punch of protein, vitamins, minerals & healthy fats which provide numerous positive effects on your heart, brain, joints & waistline.  Just a handful a day (1 oz) of almonds, walnuts, pistachios, pecans, peanuts , sunflower or pumpkin seeds deliver hunger satisfying  fiber and protein and immune boosting, anti-inflammatory vitamins and minerals.

While some may be inclined to avoid them due to their high fat and caloric content, nuts contain heart healthy unsaturated fats, nutrients that help lubricate your joints, vitamin E, an essential anti-oxidant, as well as protein and fiber.  Consumed in small servings, nuts and seeds are a terrific addition to your diet.

Because the protein, fiber and fat in nuts and seeds stave off hunger longer, research has shown that nuts (in small doses) can actually prevent weight gain.

Incorporate a variety of nuts into your diet as they contain different vitamins and minerals and keep your taste buds happy.  For portion control, pour a serving into a small dish vs taking the whole jar with you to the couch. Sprinkle nuts or seeds on a salad, cereal or yogurt, or mix them with dried fruit for a great energy boosting mid-day, pre or post workout snack.  For the greatest benefits and least added calories, try to use nuts in their natural state without added oils or salt.  And, as always, if you have any health conditions, food allergies or dietary restrictions, check with your medical professionals before adding nuts or any food to your diet. 

Study by British Medical Journal (1998) found individuals who consumed nuts 5 times per week had 35% lower risk of heart disease

A 2004 study of diabetic adults showed an increase in HDL (good cholesterol) and a 10% decrease in LDL (bad cholesterol) in persons eating a handful of walnuts a day.  The FDA issued a qualified health claim that walnuts may reduce the risk of heart disease.

A study published in American Journal of Clinical Nutrition (2005) concluded that a diet high in cholesterol lowering foods, including nuts, lowered cholesterol as well as pharmaceutical interventions.

For more info go to:

ChooseMyPlate.gov

WebMD

ACL tears have become one of the most common injuries for athletes and weekend warriors alike.  According to renown orthopedic surgeon and sports medicine specialist Dr. Nick (Nicholas DiNubile) although some ACL tears are the result of an acute traumatic event, more and more ACL tears are the result of repetitive stresses and “weak links” in our body from muscle weakness or imbalances, poor biomechanics, compromised proprioception (the bodies internal balance and coordination mechanisms), and even gender (female athletes are 4-5 times more likely to tear ACLs than males) and genetics.  Surgical procedures followed by months of physical therapy allow most people to resume normal activities (including sports) but it can be a long an arduous process.  I know all too well as I tore my left in the Summer of 2009 and then the right almost a year to the day later.   If I knew then, after the first ACL tear, what I know now, I would have had a good chance of avoiding the tear in the 2nd knee.

Preventing and recovering from ACL injuries requires strengthening of the muscles surrounding the joint:  quadriceps, calves and especially the hamstrings.  But as important, yet often overlooked during PT and after, is restoring your balance and coordination skills or proprioception. Proprioception helps you avoid falls, adjust for balance and safely land when jumping.  When you are injured or stop playing a sport you can quickly lose your subtle coordination skills that most of us take for granted.  Not only do you  need to retrain these skills post injury,  but you need to do more to maintain them while healthy to avoid injury.

The following simple exercises will help strengthen the muscles that operate and support the knees, improve your balance, stability and agility and thus your sports performance.  If you think you may have an injury or are recovering from an injury,  clear it with your physician and/or physical therapist before incorporating these exercises into your routine.

Stork Standse balance exercises into your routines.

The Stork:

Stand up straight with arms out

Raise one foot up and bend knee to rest sole of foot on inside of opposite knee.

Hold for 10-20 seconds on each side, do 1-3 sets.

Try closing your eyes for added challenge

Bosu or Disk Balance:

Bosu Single Leg Balance

Using a Bosu Balance ball with either flat side up or rounded soft side up  or a wobble cushion disk,  stand on one leg trying to keep your body as steady and still as possible .  Hold for 15-30 seconds on each leg.  Do 1-3 sets

Single Leg Hops:

Standing tall with abs engaged,  hop up and down on 1 foot 15-20 times.  Switch feet and repeat

Single Leg Hops

For more information on preventing and recovering from knee injuries, see Dr Nicholas DiNubile, MD’s Framework series

 It only takes a minute to improve your circulation, combat the negative effects of prolonged sitting , strengthen and tone your thighs and butt. You don’t need any equipment or fitness expertise.  Just stand up in front of your chair and get started.

Chair squats strengthen and tone the quads, hamstrings and glutes, all part of your Core,  while also improving balance and stability and increasing circulation.

When we sit for prolonged periods it restricts circulation to the limbs, shortens the hip flexor muscles which can lead to tightness and low back pain. In addition, prolonged sitting increases risk of several significant diseases including diabetes and cardiovascular disease.

Just one minute of exercise can make a big difference and increase your energy and concentration.

So take a minute now and join me with the following exercise video for a great total health exercise :  Got A Minute For Your Health Chair Squats

If you cant access the video, here’s the drill:

1. Stand about 6-12″ in front of your chair (make sure the chair is secure and wont roll away)
2. Feet hip to shoulder width with toes & knees pointing straight forward
3. Engage your abs by pulling your belly button in toward your spine ( a deep exhale helps)
4. Slowly, slowly lower down until your butt lightly touches the chair (don’t sit all the way down, that’s cheating!)
5. Lead with your butt on the way down trying to keep the torso as tall as possible (its not about bending at the waist!)
6. Then press through your heels and squeeze your glutes to come back up to standing.. and repeat for 30 seconds to 1 minute.
   

   Lead with the butt and keep torso as vertical as possible

Its not a race,  control is key.  Also make sure you’re knees aren’t jutting past your toes as you bend.
If they are,  move another few inches forward away from your chair.

That’s it, you’re finished!  Maybe throw in a quick quad stretch (standing bend one knee & grasp foot or ankle taking foot to your butt & hold for 15 secs, switch sides)

An orange food a day keeps the doctor away!

Wear your Halloween orange on the inside and it will shine through on the outside.  Orange fruits and vegetables such as carrots, mangoes, cantaloupe, winter squashes, sweet potatoes (my favorite) and, yes, pumpkin are chock full of antioxidants including:  beta-carotene, vitamin A and vitamin C.  These vital nutrients  support eye health, night vision, protect skin against sun damage (free radicals) and promote DNA repair among other benefits.  Specifically:

Beta-Carotene:

• Promotes eye health
• Protects skin against sun damage
• Delays cognitive aging (healthy body and healthy mind!)

Vitamin A (retinol)

• Supports healthy immune system
• Aids night vision
• Protects the body against free radical damage  

Vitamin C:

• Protects against cardiovascular disease
• Boosts the immune system
• Builds collagen in the skin (go away wrinkles!)

Better yet these foods are so delicious and versatile:  eat as is, incorporate into smoothies, soups and stews.

They compliment most foods and add color for a beautiful plate.  I love making a mango salsa for fish, chicken or pork.  Toss a sweet potato in the oven at 400 deg.  for 30-40 mins and you have the perfect super food side dish.

 Tis the season of squash and root vegetables, so add a little orange into your day and you’ll be smiling inside and out!

For more on health benefits of eating orange:

She Knows Health & Wellness

NY Times Health

Did you know that most of the adult skeleton is completely replaced about every 10 years?  We tend to think of our bones as constants, like a steel framework for a building. In actuality, throughout life the human skeleton is being continuously broken down and restored.  This process of continual reshaping and rebuilding is called remodeling.  This is an apt term. Just like a dilapidated old house or an outdated room, we can actually redesign, restore and renew our skeleton to a level equal or greater than before.

Why do we care?

Bone strength (measured as bone mineral density) is directly tied to issues such as osteoporosis, increased fractures (particularly of the hips), and postural problems such as a hunched back. As people age and/or become more sedentary,  the risks of reduced bone density and brittle bones increases.

Remodeling is vital for bone health for several reasons (ACE Essentials of Exercise Science):

1. repairs damage to skeleton that can result from repeated or traumatic stresses
2. prevents accumulation of “old bone” which may have lost its resilience and become brittle
3. plays a role in releasing key nutrients, calcium and phosphorus, from the bones into the blood stream when these minerals are deficient in the diet (or in higher demand due to pregnancy or nursing)

> 50% of women and >20% of men over 50 will suffer an osteoporotic fracture at some time in their lives
(US Department of Health & Human Services)

What’s the secret to remodeling our skeleton?

While nutrition plays a vital role in bone health, the primary mechanism to maintain or improve bone density is applying repeated “stresses” through exercise.  According to Wolff’s law, when bone is subject to stressful forces such as those of weight bearing exercise, it stimulates the effected bones to lay down more bone tissue, thereby increasing density. Conversely, prolonged bed rest or sedentary lifestyle yields reductions in density or bone weakening.

The key is to do exercise that is weight bearing with repeated application of forces.  Our own body weight and gravity are the perfect “equipment”.

Running, walking and standing can all impact bone density, with running being the most effective.  As noted in a recent NY Times Personal Health article by Jane E. Brody, swimming and cycling are not very effective at building bone because they are not weight bearing.  Very little compressive force is applied to the skeleton in swimming or cycling.  For those with joint issues such that running isn’t feasible, try walking hills, steps, or jumping jacks

Body weight exercises such as chair squats, standing squats, calf raises or lunges help strengthen lower body muscles and improve bone density.

For the upper body: push ups, desk push ups, tricep dips and planks are great weight bearing exercises that strengthen, tone and build bone without equipment.

According to WebMD and other expert sources, Pilates and core conditioning is great for strengthening the spine while also   serving to tone the muscles hat support the spine and good posture.  BONUS!!!!

Of course lifting free weights & dumbbells is also effective, especially exercises you do standing such as standing shoulder press, squats, etc…

Time to go pound my bones on the pavement for a strong & healthy skeleton and teach Pilates in Central Park to save some spines!