BREATHING - THE SECRET TO PAIN FREE STRENGTH TRAINING

Do you believe your body is only capable of low-level activities such as restorative yoga and Pilates?  Has a medical professional scared you out of ever lifting weights?  Have you tried lifting weights by yourself or with a trainer but ended up hurt and feeling miserable?  If so, let me share a secret with you.  Did you know people breathe over 20,000 times a day?  Any movement performed that many times will have an effect on the rest of the body and its ability to move and perform well.

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TAKE A BREATH: YOU DESERVE IT

Are you a worrier? Are you constantly stressed?  Women tend to be worriers. They worry about everything and everyone before taking care of themselves. If there was an imaginary cup that would dictate how much stress women can handle, many of them are definitely letting their cups overflow, taking in more than they can handle.  When is the time for women to do something that makes them happier and healthier?  Do they have to wait for the rare vacation, the random spa days or the occasional girls’ night out?

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IS IT EVER TO LATE TO START MOVING BETTER?

With a society that sits all day, works too long and doesn’t stay active, we have seen a huge decline in people’s quality of life.  At our gym, we see many people in their 50s and 60s who come in their first day with a belief they’re “getting old.” They believe their movement quality has no choice but to decline and never get better. With our technology-filled world, we’re even seeing people in their 20s who think feeling stiff and restricted are a few things they’ll have to deal with for the rest of their lives.

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4 TIPS TO HELP BUSY PARENTS FIND TIME FOR FITNESS

exercising with your kids can be a great bonding experience, not to mention you might even instill in them a passion for fitness early on. Create a workout routine that everybody can do but offers you opportunities to challenge yourself. Try some planks, push ups, jumping jacks, crunches and the dreaded burpees. Also, incorporate some resistance bands, jump ropes, and kettlebells for the older kids. Working out as a family means you don’t have to sacrifice your together time for exercise.


Have someone hold you accountable

Let’s be honest. It’s easy to slack off and make excuses for not exercising when no one is looking. No judgment here because we’ve all been guilty of it. If you are “that person,” maybe hiring a personal trainer is the answer to your fitness success because he or she will hold you accountable, which means it’s more likely you’ll stick with your workouts. Having a set appointment time with a trainer can help keep you disciplined with your schedule, too. Not to mention a trainer can help you track your progress, which is another motivator when you see your efforts paying off.

Lunge at lunch

Maybe you just aren’t a morning person and no matter how committed you are, getting up 30 minutes early to work out is not going to happen. That’s OK, there’s always lunch. No matter where you work, there are probably opportunities for a fitness routine, even if it’s your office. Keep some dumbbells under your desk. Find a deserted hallway and do a few rounds of walking lunges. Grab some office pals and walk a few city blocks or hike some natural trails if your office is more remote. Throughout the day, if you work in a tall building, take the stairs instead of the elevator.


Not sure how to get started?

Lexington Healing Arts Academy offers personal training sessions that are all about you and your needs and fitness goals. LHAA’s Personal Fitness Interns can help you get started for only $10 a session. Even if your schedule means you have to work out at home, they can give you the tools and an individualized program that you can fit into your schedule. Make an appointment to get started on your specific fitness goals and help our interns transition from student to professional.

LUCY HENDRICKS

Lucy Hendricks is co-owner of Enhancing Life and Teacher at The Lexington Healing Arts Academy Personal Training Program. She is a personal trainer that takes a holistic approach to health and fitness. She looks at all factors that impact her client’s results in the gym: stress, nutrition, breathing, routine, sleep, and more. By considering the whole picture, her clients can expect to achieve sustainable results and avoid plateaus or over-training.

more articles by Lucy Hendricks

Suffer through an hour commute: Check. Do the grocery shopping: Check. Take the kids to soccer practice: Check. Call the exterminator: Check.


There are a lot of tick marks on your to-do list throughout the day, but is there one for exercise? In a world where the kids need attention, the boss needs a report and the tub needs to be scrubbed, it’s important for busy parents to find time to take care of themselves, too. After all, exercise may take energy, but it produces energy in return — the thing you need the most. Try these tips for making time for your own fitness routine.


Rise and shine 30 minutes earlier

Writer Mark Twain has been credited with saying, “Eat a live frog first thing in the morning and nothing worse will happen to you the rest of the day.” Which could be interpreted as getting your biggest task of the day over with early. If exercise is your frog, try setting your alarm clock 30 minutes earlier in the morning so you can make time for a fitness routine. Do some yoga, step on the elliptical machine or take the dog for a brisk walk around the block. All these things are doable in 30 minutes. Plus, it can provide you some much needed alone time to prepare for your day.


Grab a kid and a kettlebell

There’s nothing that says you have to work out alone. In fact,