Tahoe

How to be healthier and younger

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. "- Buddha


I just finished reading Ultra-Longevity, The Seven Step Program for a Younger, Healthier You by Mark Liponis, MD. The author is the Medical Director at Canyon Ranch. His 7 steps aren't surprising but I find them a great reminder of some of the basics. The premise of his book is that we need to take care of our immune system and that through these 7 steps we can. 
His 7 steps:


1. Breathe- Seems so simple doesn't it? However, we only use a small part of our lung capacity. Take a deep breath, right now, and let it fill up all the way to your belly, then let it out. Do that as many times a day as you can think to. Try Yoga, Pilates, Tai Chi, or even swimming. 


2. Eat- I love when a book actually tells you to eat! What to eat is the more important part. Fruits, Vegetables, whole grains, nuts, fish 2 times per week, fiber rich foods, spices... Eat slowly and allow your body to digest the food you eat. 


3. Sleep- Did you know that if you are tired you tend to eat more? You are trying to get the energy you need to stay awake from the food. Being sleep deprived makes you moody, irritable, not think clearly, and ultimately stressed out. Get into a pattern. Don't watch TV or be one the computer for at least 2 hours before bed time. 


4. Dance- This one if my favorite! Find your dance. That could be walking, running, biking, aerobics, Pilates, or simply just dancing! In other words exercise. I believe you should move your body EVERY day for at least 20 minutes. It will change your life. 


5. Love- Sometimes we get so busy and so used to the people we keep around us that we forget to tell them what they mean to us. Is your husband, wife, sister, brother, child, friend, sitting next to you? Tell them you love them. More importantly, let them love you back. 


6. Soothe- your home should be peaceful and free of allergens, get massages, stimulate your senses through smell ,drink clean water and get fresh air. 


7. Enhance- Talk to a doctor or nutritionist and find of what, if any supplements or vitamins you should be taking. Find out if you should lose weight, gain weight, or maintain your weight, most importantly know what you weigh. The number on the scale can predict your health. Drink plenty of water. Take care of yourself. 


In Health, 
Tricia

Happy 80th Birthday Grammom!!!!!

My grammom turns 80 today :) Her birth date is 10-20-30, pretty cool huh?

As I ponder what it means to me to be turning 32 next week I can't help but to wonder about 80. She has raised her children, been married, won some battles, lost some battles, been through happiness, heart ache, sickness, vacations, and so much more than could ever be written a blog.

My Grammom is a lovely woman. She has a talent for sewing, crocheting, cooking, and for having a picture of every person she loves on her mantle. She has always been patient with me, loved me, and yes, has even put me back in my place a time or two!

Happy Birthday Grammom! May you have many more birthdays, many more memories, and many more smiles!!!!

Quick Weekend Workout

Happy Weekend! Here is a Full Body Strength Training Circuit for when you are busy and keep seem the time to fit in exercise! 

Perform each movement for one minute and repeat three times. For best results complete  the workout before or after a 30 minute walk.

1.    Warm- Up Marches- stand with feet hip width apart, bend right knee and lift while swinging your left arm forward and right arm back, repeat other side

2.    Squats-- stand with feet about hip width apart. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair. Keep the knees behind the toes as you sit down on the chair for a few seconds. Contract the gluteus and hamstrings to lift up out of the chair and begin extending the legs. Fully extend the legs until you're back to standing position.


3. Lunges- Stand holding a pair of dumbbells at your shoulders. Take a big step forward with your right leg and bend at the knees until that leg is parallel to the floor and your rear knee is just off the floor. And then push back to the starting position. Step out with your other leg and complete the press with your opposite arm.


4.  Push Ups- Down on all fours position wrists under the shoulders. Extend legs behind you and tuck toes under make a straight line from shoulders to hips, to knees. Bend your elbows and lower the body toward the floor. Use chest, shoulders, and triceps to return to start.


5. Triceps Dips- Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing toward body. To begin, lift hips off floor. Slowly and gently bend your elbows and lower your body close to the floor. Keep abdominal muscles tight. Extend arms through the elbows


6. Criss Cross Abs-  lie on your back with knees bent and feet flat on the floor. Place your hands behind your head with fingers touching. Use your abs to lift your head, neck, and shoulders off the floor. Bend your knees into your chest to tabletop position. Bring your right elbow to your left knee and your right leg straightens, come to the center and repeat on the other side. 


7. Bridges- lying on the back, feet flat with knees bent, arms long at your sides. Feet hip width apart, press through the heels and lift the tailbone off the floor and hips to the sky. Keep knees in line with toes. Keep knees hip width apart by activating inner thoughs. 


8. Roll-Ups- lie on your back with legs straight and arms extended overhead. Draw navel toward spine and raise arms overhead, tuck your chin and roll up one vertebra at a time reaching for your toes. Exhale and slowly return to start. 


In Health, 
Tricia

Bikini Ready Countdown!!!

We leave for Hawaii in just 10 days and I am in full "Vacation Ready Workout" mode. We all do it. We amp up our routine, begin a new routine, diet, and fill up with determination to look good in that dress, shorts, and bathing suit. Many people have asked me what I do to "get ready" for vacation. I don't change a whole lot of my routine but I do add in a bit more exercise, and pay closer attention to what I am eating. So, here it is! This is also a great way to jump start yourself after vacation, or if you need a change! 
This is a 2 week routine:

- Every other day for the 2 weeks leading up to vacation I walk for an hour outside doing as many hills as possible and I take a Pilates, Barre, or Yoga class. This gives me cardio to burn calories and strength training to shape muscles.
- On the other days I still may get a 30- 40 minutes walk in during the day, without as many hills but I also run outside or do the elliptical at the gym for 45 minutes. I don't do strength training on those days.
- On day 5 and day 10 (or any 2 days during the 2 weeks as long as there is a few days between them) I take the day off from cardio and do a Yoga, Pilates, or Barre class.
- As far as diet, I eat fruit for breakfast with nuts for protein or maybe an apple and peanut butter. I have a mid-morning snack of an apple, banana or a Kashi bar. Lunch is usually a big salad that has nuts and/or cheese for protein. I also have soup if I'm really hungry. Dinner is something with a lot of vegetables, protein, and grains. Such as vegetarian fajitas, homemade ceasar salad with parmesan and whole wheat crustini, spicy tofu with green beans and brown rice, or whole wheat crust pizza and a salad. If I'm hungry I have fruit before bed with a cup of hot tea.




As you can see, it's no miracle plan. It's just exercise and eating well.
In Health or as they say in Hawaii, Mahalo, 
Tricia

Meet me at the Barre

Want tight buns, great legs, sexy shoulder, and bikini abs?

Over the past few months I've been helping to launch the Barre Pro Program at Pilates Pro Works (www.barrepro.com). I took a class this morning and was reminded how great of a workout it is!

It's the Great Pumpkin!!!

Fall is upon us and we are just 2 weeks from Halloween! The smell of Pumpkin Spice is filling up local coffee shops and bakeries. Pumpkins are believed to have originated in North America. Native Americans planted pumpkin along with corn and beans as their main food sources. Once the colonists came to North America they took pumpkins and sliced off their tops, removed the seeds and filled the pumpkins with milk, spices and honey. This is believed to be one of the origins of Pumpkin Pie!

Pumpkins have also been used to decorate for Halloween. A very long time ago the Celtics celebrated a "Summer's End" Festival held from sundown October 31st to sundown November 1st. They decorated with glowing jack o lanterns that were carved from turnips and guards. The decor was thought to protect against evil spirits. When the Irish came to North America they found the pumpkin suited their jack-o-lantern carvings better because they were bigger!

Pumpkin Fun Facts:
1. 1 cup of pumpkin has only 30 calories.
2. Contains Beta Carotene which are antioxidants that boost the immune system.
3. Contains potassium and Vitamin C.
4. Pumpkin Seeds contain Vitamin B, C, D, and K. They also contain calcium, phosphorus, and potassium.
5. Pumpkin seeds have been used to treat prostate problems and bladder infections. They may help to clean out the kidneys.
6. Pumpkin Flowers are edible.
7. You can use the pumpkin shell as a decorative bowl for soups! Simply carve out the seeds and add your favorite heated soup and serve!
8. Pumpkin Seeds can be added to soups or salads for a delicious nutty flavor.