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Posts Tagged ‘exercise attitude’

What is a Calorie and Why Should You Care?

Sunday, March 24th, 2013

Calorie is a household word, it’s heard around the office, at the gym, but if I ask the question, “exactly what does a calorie do” people have a hard time answering. In fact, most answer, “the thing in food that makes me fat.” Seems to me calories have gotten a bad reputation; are considered to be the enemy. Or it may be like many things in life…too much of a good thing can be bad. So here’s the question. How much do you really know about calories? (Yes, go ahead, take the quiz) Because, actually, calories can be your friend.

Funny…with all the talk about calories, few people truly understand what a calorie is and why it is so important to their bodies. Calories aren’t bad for you. Your body needs calories for energy. But eating too many calories — and not burning enough of them off through activity — can lead to weight gain.

By definition a calorie is a unit of measurement; the energy it takes to raise the temperature of 1 gram of water 1 degree Celsius. When you read that a food contains 100 calories, it’s a way of describing how much energy your body could get from eating or drinking that food.

Calories are energy that fuel our bodies; much like gasoline fuels our cars. Without sufficient calories our heart would not beat, our lungs would not function, and our brain would not work. Note: I am certainly not claiming that if you eat more calories you brain will work better.

On average, most adults need at least 1000 to 1400 calories to have enough energy to fuel their key organs. This minimum number of calories is called your resting metabolic rate (RMR) and it varies quite a bit depending on age, sex, weight, and muscle mass. In order to have enough energy to live your day and be active you need more energy than what’s required from your resting metabolic rate (RMR). About 400 to 600 additional calories per day is recommended. This is the energy needed to move versus just lying or sitting still all day.

It’s really quite simple math to understand why you gain or lose weight. If you exceed the number of calories your body requires each day you will eventually gain weight. For example, if your body needs 2000 calories a day to maintain its current weight and every day you consume 2500, in one week you would gain 1 lb. And by the way, one day of overindulging does not cause instant weight gain.

To lose weight you need to burn more calories than you consume. Example: If you eat 2000 calories a day, and are maintaining your weight, you would need to burn 250 calories (30 minutes high impact aerobics for a 150 lb. person) per day to lose a 1/2 lb. in one week. If, in addition, you decreased your caloric intake by 250 calories a day, you could then lose 1 lb. per week. But one note of caution…you can’t out-exercise a bad diet.

Research backs up the The Simple Secret Of Weight Loss: Eat Less, Move More

Yes, you should care. My advice: Know the content and calories of what you’re eating. Get up and get moving. Make sure your physical activity is enjoyable and you will stick with it!

Looking for a way to get active? Check out the many adult dance & fitness classes offered at Ballet Austin’s Butler Community School.

Grab a Workout Buddy

Saturday, February 9th, 2013

Unless you are a highly motivated self-starter and aren’t prone to giving up when it comes to working out, your chances of sticking to a long-term fitness plan without a friend are significantly lower than they are with a friend. So grab your friend and buddy up for fitness!

With a friend, the time goes by faster, you won’t be as tempted to cancel a workout or cheat, and you have someone to celebrate with when it comes to your progress and successes!

I recently read a great article on one of my favorite fitness websites called Get Motivated: The Workout You Won’t Cancel. It makes sense! The buddy system has proven itself in just about all areas of life.

At the Butler Community School one of the things I love is the sense of community. If people don’t come to take a class or workout with a friend when they first come to the BCS, it’s not long before there is a sense of camaraderie. Everyone’s in it together. I see it in drop-in classes, during the workshops, and in the Pilates Center. It happens! It’s accountability and encouragement at its best.

Here’s my challenge. Bring a friend, strike up a new friendship with someone in a class, or get a group together. Prove me right! i’m convinced you’ll stick with it! Try working out with people you enjoy being with, in a class that you enjoy.  Meet new people! Give it enough time to test it. If it helps, if you experience the benefits of the buddy system, I want to hear your story! If it does nothing for you let me know that too…but I will want to know why!

So grab your workout buddy and get started today!

Make Your World a Playground

Sunday, February 3rd, 2013

I am not Jillian Michaels. Jillian Michaels is one of the most recognizable faces in fitness today, and has inspired thousands and thousands of people to change their habits and adopt healthier, happier, and fitter lifestyles.

While I am not Jillian Michaels, am not recognized by millions, and don’t quite have her body, I do share a similar passion to see people change their habits and adopt healthier, happier, and fitter lifestyles. That’s why I love my job!

 

Today I was thinking about those three words; health, happy, fit. Which is more important? What should we strive for first in order to have it all? What comes first, the chicken or the egg? If I am healthy I am going to be a lot happier than if I’m not healthy. But does being healthy automatically create happiness? And if I’m healthy does that make me fit? No. If I am fit does that make me healthy? Not necessarily. If I’m happy can I conclude that I must also be healthy and fit? Of course not! Yes, there are facts I know. Exercise is good for me physically. Exercise is good for my stress level. Exercise is good for my brain. But will I exercise if I the exercise is not enjoyed; does not make me happy?

 

I can toss this around in my head for a long time and never come up with a good answer. There is always another question, another thought. And to take this thought to another level, don’t forget that health can be physical, mental, emotional, and so on. Fitness can also apply to many areas. So the conclusion is that we cannot separate health, happiness, and fitness. There must always be a sort of pact between the three. And for me and you, we should strive to find ways for these words to intersect in our lives.

Children have it figured out. Play! They want to go out and play. When children play, they are manifesting intrinsic motivation in its purest form. They are happy in play. And as they play they are active. If they stay active in play they tend to be healthier and fit, both in mind and body.

This week I leave you with this one thought: “Do you, and how can you get to the playground?”

 

If you are not sure where your playground is; if you’re not sure how to begin looking for something that brings both play and movement into your life, where the focus is on the enjoyment of your movement and not just the the exercise part, email me and let’s talk! There may be something fun for you at the Butler Community School!

The Hidden Top Secret Workout for Kids!

Sunday, January 27th, 2013

Shhh…only read if you won’t tell your kids…

I’m on a mission to get kids moving, active and staying as fit as possible throughout life. I know I am not single handedly going to accomplish this goal. I know there are initiatives all over the country honing in on this same effort.  I also know that childhood obesity has more than tripled in the past 30 years, and that children and adolescents who are overweight and inactive are likely to be overweight and inactive as adults.

And one more thing I know; when people of any age find something fun to get them moving, they stay moving. I’ve blogged about that before, but it’s true for kids as well. A recent study from University of Leeds in England shows that for inactive teenagers, emphasizing the emotional, feel-good benefits of exercise is a more effective way to encourage exercise than highlighting traditional health benefits. We all know the health benefits of exercise and that’s not always enough motivation for us or our children.

And that brings me to dance. Kids love it! Whether it’s jazz, tap, Bollywood, or hip hop, kids hear the music and their bodies start to move. This week I walked by the Disney Kids workshop and had to smile at the room full of girls dancing to their Disney favorites. I watched children and their parents moving to a Bollywood beat in Kids Dance Around the World. Three things in common; everyone was moving to great music, everyone was smiling and having fun, and everyone was getting a 45-60 minute workout without even knowing it.

Muscles moving, heart rate up; dance is an excellent all-round way to get a workout, get fit and remain healthy. Dance builds stamina, flexibility, strength and co-ordination. It helps children develop good posture. Dance uses both sides of the brain: one half for technique and control and the other for creativity and artistry. It increases brain productivity and attention span.

As if we need more reasons to get kids dancing; I see the fun they are having and know that the feel-good factor and fun will create a positive attitude towards staying active. Some day I hope I can say, “mission accomplished”.

So there you have it; dance is good for you and your kids. But help me keep it a secret! If your children think it’s good for them…well, do they eat their vegetables?

 

Looking for opportunities for you and your children to get active and have fun through dance? We have an answer for that! Come dance!

I Take Pilates with Robots

Friday, December 14th, 2012

…Or maybe Energizer Bunnies. My class is full of women and men of all ages and body types and they do.not.stop. I asked one woman how she was able to keep up without her abs bursting into flames, and she explained that she’d been taking Pilates here at Ballet Austin for a while. As the class continued, I realized I too felt more confident in my movements and the transitions became easy (well, easier), which got me thinking about my normal excuses and how Pilates seems to be the exception to my many rules.

No Energy
I’m having one of those just on my first cup of coffee, don’t talk to me type of day. I’m not sure if it’s the gloomy weather or all the calories I burned Christmas shopping at the Domain this weekend, but I just didn’t want to get out of bed. So of course, the last thing I wanted to do was shimmy into a pair of yoga pants and hit the Pilates studio. Honestly, my desires were to stay in my baggy sweatpants and hit the couch for an all-day marathon of Friends reruns. However, after an hour of Pilates, I have a burst of energy, especially on the days when we do Pilates Cardio. I can also tell a difference in my metabolism throughout the day.

Joint Issues
I was born with dislocated hips, so I’ve always had lower back and hip pain. This is my #1 excuse. High-impact classes tend to hurt my hip flexors and mat classes are uncomfortable for my lower back. However, as today’s Pilates Instructor Alex explained, if it hurts or just doesn’t feel right, let your instructor know and modifications can be made. I’ve learned in my appointments that if I am restricted from a move, it doesn’t mean I can’t still target that specific muscle group. The Certified Pilates Instructors are able to make the proper adjustments or teach a completely different move to still get the same results without the pain – well, not completely pain-free (remember the abs bursting into flames comment?)

I Cheat
I’m not trying to brag, but I’m an awesome cheater. Years of evil gym teachers made me a fantastic exercise cheater.  I can cheat, cheat, cheat without the instructor ever knowing; I can do the same move as you and feel nothing just by turning my arm a little bit. One problem, if the instructor standing over you can’t tell you’re cheating, the reformer sure can. I cannot cheat on the Pilates Reformer. If you don’t do the movement, it won’t move. It’s that simple. It’s impossible to leave a Pilates Apparatus class feeling like you didn’t get a great workout. The machine adds just enough resistance and forces you to do it right.

That sums up appointment # two in this four part series, and so far I’m sticking to my original statement: Pilates may be the workout for the girl who doesn’t work out.

Jodi

Is Your Kid on the Couch?

Monday, November 12th, 2012

When kids are active, they feel better, are more productive in school, make better choces, get a better night’s sleep, and like any adult, are more pleasant to be around! Exercise is such a mood booster!

But today there are more challenges than ever when it comes to kids getting enough physical activity. Technology, gadgets that mean we rarely have to get out of a chair, kids having cell phones at a younger age, busyness, overcommitment and stress at school and other other activities, all lead to children today being on track to be the unhealthiest generation of adults ever. In fact, some studies say that by 2048 100% of Americans will be considered obese. That’s staggering! And that’s our kids.

Why am I writing this blog? Because we all know this, and yet the problem grows. So today I join the conversation to make sure that if there is someone out there who has not heard that our kids are stuck on the couch more than any other generation, I will reach that person. And each of us can begin to make small changes in our own lives so that we are modeling healthy behavior to the next generation.

Over the next couple of months I will be blogging often about getting our kids active. I am committed. I will share articles and ideas as I come across them. Today I begin by sharing tips to get your couch kid to exercise.

Watch for new programming for kids coming to Ballet Austin. We are committed to getting kids active!

A Letter from a Workout Dropout

Saturday, October 27th, 2012

I received this letter last week from a Butler Community School client. She asked to remain anonymous but agreed her letter could be shared. Check out what she has to say:

Dear Vicki,

I am a workout dropout. I have started a new exercise regimen at least 50 times in my life. I am only 31. You do the math. My question for you is this, “where does motivation come from and how do you keep it?”

I stood outside Ballet Austin a few months ago and watched an exercise class going on through the large window to the downtown world on 3rd St.  The people inside looked like ordinary people; both men and women of various ages and sizes. I was intrigued. I decided to be brave and venture inside to check it out. I learned it was a Ballet Fit class. I heard the music of the Beetles and Adele playing, and the encouraging words of the instructor. People who looked like me working out at a ballet barre, great music, smiles, even laughter. I could do that! I had been looking (once again) for a workout that I would stick with. I know exercise is beneficial and that I should do it, but with all the activities that fill my daily life – work, family, and hanging out with friends – there is little time left for exercise. (At least that is my excuse) Honestly, I guess I choose to go home and chill rather than work out. I don’t always make it a priority.

But I made the commitment to take a Ballet Fit class and loved it. I couldn’t walk the next day; could hardly get out of bed to be honest. The funny thing is that the body ache is actually what made me want to go back. I bought the $99 Introductory 1 month of unlimited classes. Because I paid for it I went as often as I could during that month; you know, get the most for my money. Then the month ended. In my head I knew that I just had to purchase more classes to continue, but I didn’t.  I loved the class and how my body felt. I thought about continuing, but I did not.  I was annoyed with myself, because once again I became a workout dropout. What can I do to get my motivation back and keep it?

Thanks,

A Frustrated Workout Dropout

 

Dear Workout Dropout

You are not alone in your frustration. And while most people feel great after working out, and know the facts about why they should exercise, it is often not enough to motivate most individuals to keep it up. In fact, research shows that 50% of people who start an exercise program will drop out within the first 6 months.

Motivation is a funny thing. I am not sure where it comes from. Does motivation come from within a person or from external influences? Probably a combination of both. I actually don’t think your problem lies in the area of motivation. The very fact that you have re-started your exercise regimen over 50 times means you have a pretty good dose of motivation. Good for you! You could have given up, but you started again. Here’s what I think. Stop thinking of it as 50 times you have dropped out or quit. Turn that around. Shift your thinking from couch potato dropout mentality to fitness savvy mentality. Think about all the new ways and places you have discovered to work out and the people you have met along the way. By nature, humans need change, variety, and a sense of enjoyment or fun to stay motivated. The reality is that very few people find one way to work out and stick with it the rest of their life. It’s sort of like food. When I discover a new food that I love, I am hooked. I will eat that food every day if it’s available. But eventually I am stuck in a food rut. The orignal love has worn off. I need a change. Nothing wrong with that. I am on to the next favorite food.

Change your perspective and think about all the possibilities there are for you to pursue when it comes to working out. Maybe you haven’t even scratched the surface.

So ask yourself, “what’s next?” Listen to your inner voice when choosing the workout that suits you. If a hip hop class satisfies a passion for dance and you get a workout, then dance! If hiking fulfills your love for the outdoors, then hike! If it’s the music and encouragement of a Ballet Fit class that keeps you going, then head to the barre.

What will your next workout be?

Let me know

Vicki

Buddy Up!

Friday, October 12th, 2012

As a couple of old sayings go, “time passes much more quickly when you’re having fun” and “there’s strength in numbers.”

Right off the bat some of you might argue that there is nothing fun about a workout. I counter that thought with the fact (yes, there is research to back it up) that friends who exercise together get better results together.

So if you are one of those who considers exercise the “necessary of two evils” (better than being dead), and the fun of Bollywood or Zumba® isn’t enough to get you off the couch, buddy up!

A study of 3,000 women revealed 61% find it near impossible to find enough motivation and energy to exercise alone. However the same proportion enjoy working out with a friend, and say they actually push themselves harder if they have company.

Having a friend who is interested in keeping fit and toned can help keep motivation high. Workouts becomes less about the sweat, or how many calories you burn, and more about catching up on the latest news, and sharing time together. Social support encourages physical activity, provides feedback, and makes the exercise time more fun. I think that’s why the fitness apps are so popular today. They challenge us, motivate us, encourage us, make our workouts more interesting, and give us the feedback we need to keep going. I just wish I had an app that kept me from reaching for the white chocolate chip cookie!

So buddy up! Grab your friend and get started this week. It’s $5 Friend Week at Ballet Austin’s Butler Community School! Bring a friend to any BCS Drop-in class between October 15 and October 21 and both you and your friend can take that class for only $5!

What are you waiting for? Over 60 classes are offered 7 days a week! Buddy up and experience the positive side of peer pressure!

See you in a class with your friend this week!

Dance Today, Smile Today

Saturday, September 29th, 2012

Recently I have been asking people a question as they leave our BCS dance classes, “Why do you dance?”

I get the many expected responses, “Dancing is an excellent form of exercise. It burns calories and tones my muscles.” “I love the music and the movement.” “I have danced for years.” “I have always wanted to learn.” But today I had someone pause after I asked the question. She looked up, looked around, and then turned a happy face back to me and said, “I dance today, I smile today.”

I am not sure if it was her words or the infectious grin that gave me a warm feeling inside. I too smiled. It made me happy just to hear her response…“I dance today, I smile today.” I wondered; if she didn’t dance today would she not be smiling? Would she be smiling regardless of the activity? Somehow I didn’t think so.

I started to wonder why dance can create such an overall sense of happiness. I know that exercise involves movement and that all exercise releases endorphins. But I also know that when I finish a 5 mile run, while I might feel good about my accomplishment and experience a relief from the stressors in my life, the run itself doesn’t cause me to light up my world with a smile. No, it’s more than just the physical activity. Is it the music? Well, I know that as soon as I hear music playing it’s not long before my foot starts tapping. Turn music on in a room full of children and they naturally start to move. Yes, music is also known to stimulate pleasure. But music can ignite other emotions as well. I wonder if the blending of the two, movement and music together could be the key. There is extensive research that gives evidence that both music and dance make us happy. Our brains are stimulated and we are overcome with a sense of well-being.

Today, however, I prefer to set aside the scientific data and lean on how I feel. When I watch movies such as Happy Feet and Madagascar, I feel good. I catch myself smiling. When I watch children dancing to music it makes me happy. Today I caught myself smiling as I looked into the faces of the people leaving a dance class, most with a big grin; some even laughing out loud. Hmm…if being an onlooker can bring me such happiness, imagine the heart of the dancer!

You too could dance today and smile today.

Ballet Austin’s Butler Community School offers dance & fitness classes for adults 7 days a week. Come smile with us! All ability levels welcome.

Close Your Eyes and Stand on One Foot

Sunday, September 23rd, 2012

Can you stand on one foot for 15 seconds with your eyes closed?

Before you even think about answering, try it. 

How did you do? Were you able to last 15 seconds without opening your eyes or holding on to anything? Were you surprised that it was more of a challenge than you thought? Here’s the facts: After age 25, our sense of balance slowly begins to decline. Standing on one foot may seem fairly simple. At age 45 the ankles start to shake and you may find this a bit more of a challenge. When we reach our 60s, balance declines rapidly. Standing on one foot for 15 seconds with eyes closed without holding on is tough.

According to the Centers for Disease Control and Prevention, more than one third of adults 65 and older fall each year in the United States and 20 to 30 percent of people who fall suffer moderate to severe injuries.

September 22 kicked off Fall Prevention Awareness Week. Why set aside a week to bring awareness to falling down? Because preventing a fall is much more effective than treating a fall; a public health problem that is largely preventable. A fall can change an individual’s life instantly and although associated with getting older, a fall is not a normal part of aging.

Our bodies have an amazing and complex balance system that requires attention throughout life to keep it healthy and maintained. Most of us don’t think about exercising our balance when we think about healthy aging. In fact, balance is the most overlooked element of fitness; overlooked until we have a problems.

So what’s the easiest way to reclaim balance and prevent falls? For the most part, it’s child’s play. Think back to when you were a child. Do you remember challenging friends to see who could hop the longest on one foot?  Or who could walk on the edge of the sidewalk the longest without falling off? Hopscotch, jumping rope, tossing balls…we didn’t call it exercise or balance training as children, but that is exactly what we were doing. Those activities helped us develop our balance and stability as children, and similar activities can help keep the brain and muscles working together as we age.

A favorite part of my week is teaching the Better Balance & Movement Workshops here at Ballet Austin. The participants range in age from about 40 to 80. I love it! Together we challenge our brains and our muscles to do what we want them to do. And then we laugh when they don’t always cooperate. I especially love to see people coming back each week sharing how they practiced at home, and the improvement they notice in their balance.

Thanks to partial underwriting from Scott & White Healthcare, Ballet Austin is on a mission to bring better balance to adults as part of its core value to encourage lifelong health and well-being. We desire to provide programming that will motivate and encourage people of all ages to be active! I once read this quote, “Movement requires balance. Sitting does not.

On September 13, 2012 the US Senate passed a resolution declaring September 22, 2012 as National Falls Prevention Awareness Day, a day set aside to promote and increase public awareness about how to prevent and reduce falls among older adults.

Keep moving!

There are many ways for people of all ages to stay active at Ballet Austin’s Butler Community School. Interested in the Better Balance & Movement Workshop? A new session begins October 31.

 
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