fit tips

Clear it Out!

Mon, 11 Apr 2011 20:39:00 GMT

It's spring. So let's clean the slate. My challenge for you is to bust the sugar and carb craves. For 2 or better yet 3 weeks take out all carbs and sugars! I know it's hard to give up the glass of wine or bowl of ice cream, but it's only for a little bit and will give you a get charge! Not to mention it will be OH SO GOOD, when you get back to it. Really this will help you modify your carb and sugar intake for good. Whenever it seems like they have creeped up in amount, you can bust it again for a week or two.

When you start this clean out, add in a ton of dairy that seems to help get through. Only take out grains and sugars--fruits are fine in this buster. Use PLAIN yogurt with yummy berries, especially blackberries and strawberries right now. Do some exploring in the produce department of new fruits and new veggies that maybe you decided long ago that you didn't prefer. Perhaps another date with bok choy or Fennel and you will have a new romance. Use a lot of eggs and beans (complete food beans...ok on this plan) and see how awesome they are as an alternate protein source.

Okay after the third week, for one month, add in carbs every 5th day breakfast, lunch and dinner. If you want to take this a little farther, the next 5th day only have carbs at dinner. And a little farther on the next 5th day just at breakfast. Switch it up. Stay close to the earth with your grains! Try some rice pasta.

Supposedly you only need carbs every 5th day to suffice for brain and muscles. But everyone is different. I need something every morning, but I keep carbs in my diet otherwise only a few other meals a week. I switch it up and if I am feeling groggy I take them out for a day or two.

Try it out. Email me if you have questions or comments!

The Turkish Get Up

Fri, 04 Mar 2011 16:48:00 GMT

This is a super functional move that takes all the muscles of the body working together to accomplish. Learn and impress you friends at parties.

Instructions
Preparation - Lie supine on floor. Position dumbbell straight above shoulder with arm straight and vertical. Lie left arm out to side.

Execution - Stand up while keeping arm with dumbbell straight and vertical. Assist by using free arm, pushing off into floor.

Return - Reverse movement by lying down on floor.

Watch all the Sanctuary FitTip video here on YouTube

SQUAT--CROSS LUNGE

Thu, 03 Mar 2011 01:01:00 GMT

SQUAT--CROSS LUNGE--PLANK--SIDE PLANK--JUMP UP & GO AGAIN.

Start by crossing with right lunge and balancing on right arm for side plank.

Keep going for 10 sec, 20, 30, but shoot for 45 seconds

Modifications- Walk back to plank instead of jump. Walk up to next squat instead of jump. Put bottom knee down for side planks. Drop to knees if you want to add push up.

Add Ons: Each time you jump to plank add a push-up and one more every time. Side bump with side plank. Add a squat jump at top and one more every time.

Go For It!!

Watch all the Sanctuary FitTip video here on YouTube

AB CYCLE with STABILITY BALL

Thu, 03 Mar 2011 00:53:00 GMT

Here an Ab Cycle that you can do at home or the gym with a stability ball. This can help build core strength for basic balance and harder arm balance asanas in your yoga practice.

30 seconds of wheelbarrow
1 minute plank on the ball
10 knee tucks or pikes

Watch all the Sanctuary FitTip video here on YouTube

Remember if you have any questions about fitness or nutrition -- even about this tip. Email me!

Holiday Cranberry Chutney - YUM

Fri, 10 Dec 2010 17:25:00 GMT

Happy Holidays! Here is “my mom’s” Cranberry Chutney recipe. Low Fat. High Antioxidants! You can put it in veggies, on top of chicken, fish well anything. Cheese, Crackers and Chutney. Yummy with butternut squash soup and added to salad dressings. Enjoy!

Cranberry Chutney

If you would like to lower it a little more add another apple or pear and it will sweeten. Then also you could use half sugar/half honey. With the orange added also it helps with the sweetening.

1 cup water or red wine
3/4 cup granulated sugar or substitute of your desire
1 12-ounce package fresh cranberries
1 peeled chopped apple or pear --- think about using two and lower sugar
1 orange peeled and seeded and chopped
1/2 cup cider vinegar
1/2 cup raisins
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground allspice
1/4 tsp ground cloves

In medium saucepan combine water/wine and sugar, bring to boil over medium heat. Add cranberries, appple, orange, vinegar, raisins and spices. Bring to boil, then simmer gently 10 minutes stirring often or until cranberries pop.

Pour into mixing bowl. Cool to room temperature with plastic wrap directly on surface of sauce.

1/3 cup: Calories 131, protein .4g, carbhohydrates 34g; total fat .2g; fiber 2.5g; sodium 2.9mg

Muscle Confusion

Fri, 08 Oct 2010 13:33:00 GMT

I know you have all heard about “muscle confusion” by now. It’s true that variations in cardio work and strength training help with endurance and keeping your body getting stronger. So now in the new season, it’s a good time to change it up! Here’s one of my favorite ways to put clients through workout. We do two cycles in this type of workout.

TIME YOUR REPS. Go for 1 minute, 30 or 45 seconds a set depending on how hard the exercise is for you. It’s a great way to shake things up in strength training. Start with simple, basic moves like a bicep curl, a tricep extension, a row, a chest press, a single leg squat and so on and so on. Take down your weight a little. For example if you usually use 12 pounds for biceps use 10s or 7s. Concentrate on extending and flexing evenly but moving through quickly. For your first set go through top to bottom with simple, basic moves.

For your second set experiment with combo movements such as:

Supine on a stability ball chest fly and then tricep.
Side lunge standing up with a lateral lift.
Row and a woodchop.
Crunch with a bicep curl.
And the super favorite squat, bicep curl into an overhead press

There are so many! Of course, if you have machines available, go for it! Wow 1 minute of quick “efficiently extended and flexed” leg presses on a machine is brutally good.

Fall is here! Spend tons of time outside working out. Take in the cool, fresh air it is great for your spirit and muscles.

I have begun a new love affair with the Wall Squat.

Fri, 03 Sep 2010 23:31:00 GMT

So have a seat against the wall with feet at a wide stance. Try to sit deep enough that your knees and hips align at 90 degrees. (Butt ha! I mean but, you don't have to. You can work up to that) You can either press your shoulder blades together and sit straight against the wall or lean forward at a slight angle. Always with your glutes engaged, tummy in a pelvic tilt and try, try, try not to rest your hands on your legs...that makes it easier. Are you there? Awesome. Hold that isometric position that works your quads, hamstrings and glutes...squeeze, squeeze, squeeze those glutes and read on!

KEEP HOLDING - SQUEEZE YOUR GLUTES

When I was in high school exercising with Jane Fonda on cassette tape in my basement, Seventeen magazine rated the wall sit as the best way to tone up your glutes with the least effort. (I never forget that last part) In college my roommate, Joelle,sat on the wall to wake her up while studying--she graduated head of the class and is teaching English at Cambridge. I played powder puff football for the Thetas and tore my ACL. PT had me wall sit for months. Bootcamp at the tairs in Santa Monica? Wall squats at the bottom, as if the stairs weren't enough. Cassie at The Firm in Minneapolis supplied me with all the level 3 wall squats down below. Enough of history

Common Shoulder Complaints?

Thu, 05 Aug 2010 21:06:00 GMT

I have had so many clients who have had nasty tightness, and ache in their shoulders. Most of the time it shows up as pain underneath their shoulder blades or deep inside the back of the shoulder (rear deltoid). So there goes the push ups! And push ups are one of the most efficient excerises—when done in the correct form of course. They are easily modified and can be done anywhere….opps, I have gone off on the push up tangent.

After trips to the massage therapists, physical therapists, chiropractors and various other healers. It always comes down to the position my client sleeps in. You spend 1/3 of your life sleeping, it’s when your body does it’s healing.

The ideal position? On your back with no pillow, says Jonathan FitzGordon, an alignment specialist in private practice in Brooklyn, New York. "It's optimal because it allows your spine to rest with its natural curves in place." (Read more at Wholeliving.com: Sleep On It)

Indeed, my clients with aches in the shoulders were sleeping on their sides with their head resting on an arm. That’s about 10 pounds on the arm which, from what I’ve read, usually makes you hike up your shoulder. This can definitely create tightness even numbness if nerves are effected.

Animals stretch when they wake up and even babies stretch when they wake. Somewhere between bunk beds, college dorms, over sleeping the alarm, stress and well just not enough time in the day, we took out the waking stretch. If we try and sleep on our back in a healthier way, we will probably curl up in our safety position sometime in the night. So add the morning stretch!

Shoulder Stretch: Extend an arm straight out to your side at shoulder height, palm facing down and then reach that arm across your chest and use opposite hand to draw it closer in towards body.

PS - For all you stomach sleepers! It's the worst. So if you have chronic lower back pain or headaches....Stretch in the morning. (easy bridge is good) And try, try, try to train yourself to sleep in another position.

This is the best article I've found. It is full of tons of stretches.
http://www.wholeliving.com/article/sleep-on-it

Age Old Question - I need to lose weight and get into shape, what do I do, HELP?

Thu, 03 Mar 2011 00:11:00 GMT

This question came into us and we thought is was a great question and wanted to share what we thought.

"I am out of a job and out of shape....and I want another job and want to get back in shape, and I am not the youngest person in the world....what do you suggest? Should I begin a regimented program....boot camp...I have a couple of months to get in shape and have already lost about 10 lbs. but need to lose about 25-30 more.....Should I start yoga? I had a trainer before but all it did was build up muscle and I lost no lbs. HELP."

THIS WILL BE SARAH-JANES RESPONSE

The Power of the Diaper!

Fri, 07 May 2010 04:45:00 GMT

Since I just gave birth on April 14th and had too take a class at the hospital before they would let me take my two adorable boys home--I thought I would share a tip from the nursery at Baptist Hospital. DIAPERS MAKE THE BEST, THE GREATEST REUSABLE ICE PACKS!

I have already used them on my poor Fred Flintstone feet and wow. So here's what you do:

#1 Get a diaper, open it up, run it under the faucet a couple times and fill it up!

#2 Freeze.

#3 When you need a ice pack--try the frozen diaper--it molds! I molded the diaper around my foot and ankle--so cool.

#4 As the water melts, the diaper absorbs it back up...no joke.

#5 Back into the freezer.

PS My dad wanted a little more pressure, when he used one on his knee--so he wrapped it with a rubber band.

What is the most effective Abdominal Exercise?

Mon, 12 Apr 2010 05:23:00 GMT

Well, according to a recent ACE study--Get on your bike! That's right the bicycle! According to the study, it uses the rectus abdominis (i.e., the 'six pack') and the obliques (the waist) simultaneously....so more bang for your abdominal buck.

Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout. The Bicycle:

Lie on the floor and lace your fingers behind your head.
Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee.

Some tips for the exercise-

Do not squeeze and suffocate your head with your elbows. Instead chest open! Keep your elbows wide from your shoulders and while reaching one elbow for the opposite knee, shoot the other one down to the mat--opening up your chest to the side. When you come back to center open your chest to the ceiling lifting as much you can so that you can work to get your shoulder blades of the floor. This isn't as easy at it seems--lift shoulder blades off of the floor!
Do all your reps one side at a time! 10-20 reps left elbow to right knee. (right elbow shooting down to the floor opening the chest to the side) And then switch! This is help you gain control of the work instead of just throwing yourself side to side and letting momentum take over instead of your core.
Do a reverse bicycle! Bend the elbow toward the leg going out instead of the knee coming in! This really brings the lower abs into the game--especially if you are hovering that straight leg close to the ground.
If the bicycle is just too dang hard at first---Do a HIGH BIKE! raise your legs straight up into the air (instead of out in front of you) and suck the knee into your chest as you cross the opposite elbow in. You can really build up strength quickly!
The directions say "Keep even and relaxed breathing" Ha! it's so much easier to hold your breath during abs. However, listen closely, breathing out and engaging your belly button into your abdominal wall--is so efficient!!! So concentrate on breath out means your abs are engaged. Breath out, abs engaged. Breath out abs engaged. Use one hand on your belly to make sure you are engaging when breathing and not pushing out the muscle. It's a good check.

Look a strong core is the beginning of everything in body endurance. It's your power source. It's your balance and control. Core is where all movement starts and stops. Well, maybe not all, but it's a dang good image to have while working out. Remember your core is: Abs, Lower Back, Glutes, Inner and Outer Thigh (the stabilizers).

How much cardio do I need to do?

Fri, 02 Apr 2010 21:40:00 GMT

This the question that I get asked the most. I just want to say DO IT! Most importantly? Be consistent. Some people need variety to stay consistent. Some find the same routine everyday meditative and an easily kept appointment. Find the time of day when you can always devote to cardio, when you come first. Consistent cardio makes everything else you do during the day better. It's so awesome for excellent mental health. Okay, okay how much? The people that I train who are in great shape do a lot of cardio! They get 45-60mins 4 to 6 times a week. We don't all have the luxury of time and we need our yoga and strength training too.

Exercise Regularly and want to lose 5-8lbs? - Try intervals in your cardio and get a couple 60 mins in a week. Push harder and change it up!

Maintain? - 3-4 times a week. 45mins-60mins. Try to get at least one long cardio in a week. You have more chance to get into the fat burning stage in 60 mins.

Beginner to Fitness and Wanting Weight Loss? - Start with 30mins. Everyday. Try. Just walk. In 2 weeks Push to 40mins/5days. Add in a hill or more resistance on the elliptical. After 2 more weeks push it to 45mins. Stay there for a month making the workout more challenging with incline and resistance. After a month 3-5 times a week go for 50 mins some days and 60 mins on others.

Meet Sarah-Jane Hill - Our Fitness Tips Expert

Fri, 02 Apr 2010 21:24:00 GMT

We're happy to announce our newest feature to the eNews. Longtime yogini and well-known Certified Personal Trainer, Sarah-Jane Hill will be sharing fitness tips and answering your questions each month. If you have a question for Sarah-Jane, send her an email. We might feature your question in the next eNews.

About Sarah-Jane

Sarah-Jane Hill became certified as a Personal Trainer 5 years ago, after relocating from Los Angeles. She spent 12 years coaching young actors and working in Actor Management. Burnt out of the entertainment industry, she was looking for something that brought together her love of physical strength and teaching.

She is certified by NFPT and Mad Dog Spinning. Her great mentor Dan DeFigio from Basics and Beyond told her, "It's not what certification you begins with, but how you continue to learn and grown as a personal trainer." Sarah-Jane really took this to heart. She continues to learn about new ways to bring strengthen to her clients.

Sarah-Jane works with lots of different levels of fitness. She encourages her clients to work mind and body. She encourages her clients to have fitness goals and use their sessions to learn how to get closer to their goals on their own. Her clients have tons of challenges and never the same workout--leaving with a better look on the day.

She also works with clean eating. Knowing where your food comes from and what's in it is her motto! Food is fuel, but it can be comforting, healthy and yummy.

When she isn't training, Sarah-Jane teaches acting classes at Watkins and is a proud member of PEO.

Does weight lifting build bone density?

Fri, 02 Apr 2010 21:40:00 GMT

Yes! Definitely and a little bit goes a long way. Anyone in risk of osteoporosis and especially senior women should add weight or load bearing exercise. These include weight lifting, running, racquet sports, dancing or anything when your body works against gravity. Studies show the more bone mass your build before 25 to 30 years of age, the better you will be later in life when your bones gradually lose density. However a study in "Prescription Alternatives" by Professor Earl Mindell and Virginia Hopkins found the older women who did high-intensity weight training 2 days a week for a year were able to gain bone density by one percent, while those who did not had a bone density decrease of 1.8 to 2.5 percent.