Through the years: Why Giverny?

As we get older, we want exercise and need exercise for different reasons as we go. A 22 year old may have different motivation for his or her workouts than a 55 year old may have. However, we all can benefit from many of the same great effects of exercise.  Let's break it down. Why Giverny - in your 20's, 30's, 40's, 50's, and as an Empty Nester? Keep reading!

Find your age catagory & read your tips!

Giverny -  Why in your 20’s?

• Establish healthy lifetime habits, accountability with friends
• Strength Training Classes of Personal Coach - increase lean muscle, boost your metabolism, and burn calories
• Cardio Classes, Personal Coach, or Cardio Circuits for heart health and burning calories
• Stretching  Classes to prevent injuries that hinder your workout
• Proper technique from trained instructors/trainers who can answer your questions and educate you
• Maintain a healthy weight and muscle strength
• Pre/Post baby- safe and proper technique 
• Free babysitting weekday mornings
• No membership/Sign-ups/No Hassle

TIPS:  

1. Combine healthy eating with exercise for optimal health
2. Come with friends
3. If deconditioned, start slowly.  Listen to instructors/trainers' options for strengthening & building up your cardio endurance.  Example, 10 minutes on the treadmill the first week, or stay or half of a cardio class.
4. Drink LOTS of water!
5. Wear good, supportive shoes

Giverny-  Why in your 30's?

• Establish healthy lifetime habits- late 30's will begin stages of muscle atrophy and bone loss, which can  be significantly reduced through exercise
• Decrease back and joint pain
• Strength Training Classes or Pesonal Coach- increase lean muscle, boost your metabolism, and burn calories
• Cardio Classes, Personal Coach, or Cardio Circuits - improve heart health, weight bearing exercise, stimulate bone mass and metabolism
• Stretching in class prevents injuries that hinder your workout
• Maintain or re-strengthen your core
• Proper technique from trained instructors/trainers who can answer your questions and educate you
• "ME" time!
• Increase energy, social atmosphere, accountability 
• REDUCE stress!
• Pre/Post baby- safe and proper tecnnique
• Free babysitting weekday mornings
• No Memberships/Sign-ups/No hassle

TIPS: 

1. Combine healthy eating with exercise for optimal health
2. Come with friends
3. If deconditioned, start slowly.  Listen to instructors/trainers' options for strengthening & building up your cardio endurance.  Example, 10 minutes on the treadmill the first week, or stay or half of a cardio class.
4. Drink LOTS of water!
5. Wear good, supportive shoes
6. Metabolism is directly correlated to your lean muscle mass!

Giverny - Why in your 40's?

• Establish healthy lifetime habits- late 30's will begin stages of muscle atrophy and bone loss, which can  be significantly reduced through exercise
• Decrease back and joint pain
• Strength Training Classes or Pesonal Coach- increase lean muscle, boost your metabolism, and burn calories
• Cardio Classes, Personal Coach, or Cardio Circuits - improve heart health, weight bearing exercise, stimulate bone mass and metabolism
• Stretching in class prevents injuries that hinder your workout
• Maintain or re-strengthen your core
• Proper technique from trained instructors/trainers who can answer your questions and educate you
• "ME" time!
• Increase engergy, social atmosphere, accountability 
• REDUCE stress!
• Pre/Post baby- safe and proper tecnnique
• Free babysitting weekday mornings
• No Memberships/Sign-ups/No hassle
• Increase good cholesterol, sick less often, and lower risk of developing heart disease or diabetes
  

TIPS:

1. Combine healthy eating with exercise for optimal health.
2. Come with friends
3. If deconditioned, start slowly. Listen to instructors/trainers' options for strengthening and building up cardio endurance.  Example, 10 minutes on the treadmill or half of a cardio class.
4. Make proper form a PRIORITY.
5. Metabolism is directly correlated to your lean muscle mass!
6. Increase your PROTEIN and CALCIUM intake.
7. Drink lots of water.
8. Wear supportive shoes.

Giverny- Why in your 50's?

• Reintroduce or maintain a lifetime habit of exercise - muscle atrophy, decreasing bone mass, and slowing metabolism
• Decrease back and joint pain
• Increase good cholesterol, sick less often, and lower risk of developing heart disease and diabetes
• Better sleep
• Strength Training Classes or Personal Coach - increase lean muscle, maintain bone mass, boost your metabolism, and improve balance
• Cardio Classes, Personal Coach, or Cardio Circuits for heart health, weight bearing exercise, to stimulate bone mass and metabolism.  Dance classes improve  or maintain coordination.
• Stretching Classes to prevent muscle tightness leading to back and joint injuries
• Maintain or re-strengthen your core
• Proper technique from trained instructors/trainers who can answer questions/educate you
• "ME" time, increased energy, social atmosphere, accountability
• Reduce Stress
• No Memberships/Sign-ups/No Hassle

TIPS: 

1. Combine healthy eating with exercise for optimal health.
2. Come with friends
3. If deconditioned, start slowly. Listen to instructors/trainers' options for strengthening and building up your cardio endurance. For example, 10 minutes on the treadmill or half of a cardio class.
4. Make proper form a priority.
5. Metabolism is directly correlated to your lean muscle mass.
6. Increase your protein and calcium intake.
7. Drink lots of water.
8. Wear good, supportive shoes.

Giverny- Why as an Empty Nester?

Reintroduce or maintain a lifetime habit of exercise - muscle atrophy, decreasing bone mass, and slowing metabolism

Decrease back and joint pain

Increase good cholesterol, sick less often, and lower risk of developing heart disease and diabetes

Better sleep

Strength Training Classes or Personal Coach - increase lean muscle, maintain bone mass, boost your metabolism, and improve balance

Cardio Classes, Personal Coach, or Cardio Circuits for heart health, weight bearing exercise, to stimulate bone mass and metabolism.  Dance classes improve  or maintain coordination.

Stretching Classes to prevent muscle tightness leading to back and joint injuries

Maintain or re-strengthen your core

Proper technique from trained instructors/trainers who can answer questions/educate you

"ME" time, increased energy, social atmosphere, accountability

Reduce Stress

No Memberships/Sign-ups/No Hassle

LIFETIME FITNESS CLASS: specifically geared toward this age group with low-impact cardio, upper body strengthening, balance, coordination, and core strength

TIPS: 

1. Combine healthy eating with exercise for optimal health.
2. Come with friends
3. If deconditioned, start slowly. Listen to instructors/trainers' options for strengthening and building up your cardio endurance. For example, 10 minutes on the treadmill or half of a cardio class.
4. Make proper form a priority.
5. Metabolism is directly correlated to your lean muscle mass.
6. Increase your protein and calcium intake.
7. Drink lots of water.
8. Wear good, supportive shoes.
9. Best to have at least 2 days rest between strengthening exercises

We can ALL benefit from exercise! Make great habits and continue them to enjoy many years of fantastic health!

Squats -- Without Hurting Myself?

How do I do squats without hurting my knees? 

Squats are a great tool for strengthening your legs. When done properly, you will see and feel fantastic results. Once you learn to do them properly, you can add weights, which will further increase the benefits and speed of results. You will love this exercise.

The 6 “don’ts” of proper squatting
 

• Don’t bend the knees only; instead bend at the hips and knees.

 

• Don’t put your weight in your toes; keep your weight more toward your heels.

 

• Don’t let your knees move inward as you are going down.

 

• Don’t let your knees come out over your toes.

 

• Don’t go too deep until you feel comfortable and strong enough to keep this proper form.

 

• Don’t let your chest fall forward.

 Start with your feet shoulder width apart, toes pointing forward, and abs tight to protect your back. Your goal will be getting your thighs practically parallel with the floor. A good starting tip is to go into your kitchen, grab the kitchen sink with both hands and begin to sit back. Your arms should be completely extended as you are sitting back.

Proper squats should strengthen your glutes and legs (quadriceps and hamstrings), but they should never hurt your knees!

When you begin to stand up, squeeze through your glutes and straighten your legs, but NEVER lock your knees! Keep your knees slightly bent/soft. You can gradually add weight once you feel comfortable with proper form. There is no point in doing squats if you aren’t doing them correctly! Contact us with any questions.  We are here to help!

Why Are My Knees So Sore?

 Ouch! My knees are bothering me!

There are many possible causes for knee pain. Probable sources are problems with your feet or hips, tight or weak muscles, ligament, tendon, cartilage injuries, or osteoarthritis. If you are new to exercise, it can also result from trying to do too much too soon – which can lead to overuse and inflammation. 

Handle knee pain quickly

When my knees begin to hurt, I immediately address the two reasons that I know are personally causing my knees to ache.

First, my shoes are getting worn out or they weren’t fitting me properly. A good shoe store will be able to look at your step/gait and fit you into shoes that properly support your feet. Orthotics can also be very helpful if a good fitting shoe isn’t enough.

Second, my leg muscles are getting tight. Stretching the muscles/tendons that attach at the knee: the hip flexors, quadriceps, hamstrings, inner thighs, iliotibial band (outside of the thigh), and calves alleviate the pain for me.

Knee pain can come from many different sources besides what I mentioned and may require a doctor’s attention, so don’t push through the pain! But ask yourself, “When is the last time I replaced my shoes?” and “Did I properly stretch after exercise?”

Below I’ve listed three symptoms and possible causes for your knee pain. Be sure to consult with your doctor to make sure you’ve identified the exact cause.

I have inflammation and pain in my knee

You may have runner’s knee. Runner’s knee is an example of an injury resulting from a knee tracking issue. The femur (thigh bone) and patella (knee cap) can literally be off track in its ‘pulley system.’ That causes wear and tear and results in inflammation and pain. The pain can be felt on any side of the knee, but most often on the front of the knee cap.

Runner’s knee is associated with an increase in activity – maybe too much too soon. Pain is worse after getting up from rest. The treatment is rest, strengthening the thigh and hip muscles, and over-the-counter anti-inflammatory medications.

My knee hurts after I’ve been sitting awhile

You may have chondromalacia . Chondromalacia is a softening or loss of smooth cartilage that covers the back of the kneecap. The symptoms and treatment are similar to runner’s knee. There is pain in the front of the knee, especially after prolonged sitting or when pressure is applied to the kneecap (kneeling, going down stairs).

The best treatment is rest and building up your medial quadriceps. One example is sitting in a chair and performing a straight leg lift.

I have pain under my knee cap

You may have patellar tendonitis. Patellar tendonitis is inflammation or irritation of the patellar tendon.This tendon is what connects the patella (knee cap) to the tibia (shin bone). Pain can be felt just under the knee cap. There is pain, stiffness, and a cracking noise can be heard with motion – especially squatting or descending stairs. The treatment is icing after exercise for 15 minutes (not cake icing!), resting from jumping and sprinting, and stretching before and after exercise.  This is a good example of listening to your body. If you have pain while squatting, do your squats without weights, don’t go down as far, and/or hold onto something stable.  

These are all issues that we can help you work through. Perhaps a simple knee brace or ice pack could alleviate your pain. Please contact us for questions or to set up a consultation for help. Don't give up! Aches & pains are part of the game. We are conditioning our bodies for a long term health goal. Stay focused, & we can do this together! 

Hungry After Strength Training?!?

Why am I so hungry after strength training?

One thing I have personally noticed is that when I am finished with a strength training session, I start getting hungry. Usually this happens within 30-45 minutes after my workout is over. Then within an hour or two, I am starved! And the second I get around food, it’s all over!

How to avoid overeating

Overeating and added calories might be why there is a myth that strength training will make you bigger. Trust me, strength training will not make you bigger, but eating too much food will!

To combat overeating, within that initial 30-45 minute window, you need to eat something – even if you aren’t hungry. It should definitely be something with carbohydrates, but a combination of carbohydrates and protein is even better.

What to eat

The carbohydrates will help with glycogen replacement to the muscle, while the protein (10-20 grams) will reduce the cortisol and help with the process of building and repairing the muscles. It doesn’t need to be a lot – a 100 calorie snack is perfect. I personally eat a couple handfuls of pistachios with a piece of fruit or peanut butter on an apple. Yogurt and milk are also good choices.  Keep working out, keep making good choices. You too can get there! It is a slow process, but it is so worth it! 

I have a lot of weight to lose. How can I keep from feeling overwhelmed?

Weight loss struggles bringing you down?

Sometimes the finish line seems so far away. You’ve set a weight and fitness goal for yourself, but it seems like you’re trying to get to the moon. And since weight never seems to fall off as easily as it went on, it’s easy to feel overwhelmed and grow discouraged.

Weight loss is like a mini-marathon

I am not a runner now, but in my early 20’s I would run for exercise. I was training for a mini-marathon that has a 2-mile track in the middle of the course (the Indianapolis Motor Speedway). I fortunately got some great advice from a veteran racer, who said that portion of the race could be a huge mental battle if you let it.

When most runners step on the track, they begin to look ahead and across, leaving them feeling completely overwhelmed. The realization hits them that you have to run around the huge track and still have many miles to go before the finish line. He said that he had seen many people give up and begin walking somewhere on that track.

His advice? Don’t look ahead and across! Keep your head down and take one step at a time and before you know it, you will be off that track and finishing strong.

Readjusting your focus

Much like that mini-marathon, we too want to reach the end goal. How can we do that?

When you begin an exercise program have your eyes locked in on each day, each moment. Don’t allow the end goal to cloud your step by step accomplishments. Yes, you have to have an end goal, BUT be proud of each small goal reached!

Keep your eyes on your own successes, not across at your sister, friend, or stranger that is in amazing shape. Don’t discount yourself and your accomplishments! Rejoice at their successes, and then reset your focus on your progress.

Nothing worthwhile ever happens quickly. You’re beginning the process of a body transformation. Take it a step at a time and celebrate each success along the way. Let us help you take that first step at Giverny! Contact us for help. Personal training, group fitness classes, our Personal Coach program... we have tools to help you reach your goals!

Avoiding the Winter Blues

Feeling down with the lack of sunshine in your life? Tired of dressing in 20 layers to head outside? We understand! Check out this list for some great tips to beat the winter blues! 

1. Drink plenty of water!!  Winter is a very dry season and being well hydrated is very important!!

2. Comfort foods don't have to be fattening or bad for you.  Think soup, and add as many veggies as you can. There are lots of great recipes to be found online at places like Eatingwell.com, allrecipes.com and cookinglight.com.  

3. Most of us are deficient in  vitamin D3, especially in the winter.  You can get a simple blood test to determine the amount you should take.  

4. Exfoliate!  It is important for keeping your complexion bright all year round.  We are all more prone to accumulating dead, flaky skin when the weather is zapping it of it's moisture.  
 
5. Ditch the Sugar. Sugar can cause problems not only to your physical health, but mental health as well. Sugar can  leave you feeling sluggish. Stick to complete meals with protein, fiber, fruits, and veggies.

6. Keep moving!!  Make it a priority to stay active, and you will have more energy, which helps to improve your mood!

7. Be social!  Time with friends helps distract from the cold temps and lack of outdoor activities available.  Friends can boost your mood and spirits tremendously!

8. Plan a vacation.  It will keep you focused on your fitness goals and give you something to look forward to! 

So Healthy, So Yummy!

It can be difficult to find healthy recipes that are actually tasty, too. What about some Pumpkin and Turkey Chili or a Green Smoothie? Your family will love these! 

Pumpkin and Turkey Chili

2 tbsp. olive oil
1 small yellow onion, chopped
1 green bell pepper, chopped 
2 cloves garlic, chopped 
1 jalapeno pepper, chopped
1 (14.5 oz) can diced tomatoes with liquid
1 (15 oz) can pumpkin puree
1 tbsp. chili powder
1 tsp. ground cumin
1 tsp. salt
1/4 tsp. pepper
1 lb. ground turkey breast cooked
1 (15 oz) can kidney beans rinsed and drained
1 1/2 cups water
sour cream, optional

1. Heat oil in a large pot over medium-high heat
2. Add onion, bell pepper, garlic and jalapenos, and cook for 5 minutes.  Add tomatoes, pumpkin, chili powder, cumin, salt, pepper and 1 1/2 cups water.  Bring to a boil.  Reduce to medium-low heat and add turkey and beans.  Cover and simmer for 30 minutes.  Top with sour cream if desired.  

Serves 4-6


Green smoothie

1 cup orange juice
5 frozen strawberries
1 large handful of spinach
1 banana
2 large kale leaves
2 tbsp. chia, hemp or flax seeds (they sell a mix of the 3 also)

Blend well :)