fit tips

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:  
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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.  
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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. 
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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. 
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