Momentum Matters

Short Burst Workouts Ideal for Busy People

Let me guess:

• You’re doing SOME exercise, and you’re somewhat successful.

• You have all intentions of walking, running or fitting a yoga or Pilates workout into your schedule but are so busy with work, family and projects that before you know it, another day gets away from you without completing one bit of exercise.

• You'd love to set up a consistent exercise program that produces results consistently and provides all the energy you need to live healthy and love life. 

I hear these statements every single day from both women and men... and I truly understand the challenge of staying healthy and fit in spite of busy schedules. That's why I'm such an advocate of short workouts and cross-training with kettlebells, Pilates and yoga. With consistency and minimal time commitment, you can look and feel great.

For those practicing yoga and/or Pilates, it’s important to add a cardiovascular element to weekly workouts, and kettlebells deliver. The cast iron weights that look like a cannonball with a handle on top ensure heart-pumping and body-toning results in short burst, 30-minute workouts.

In contrast to lifting dumbbells with weights on both ends and a fixed center of gravity, kettlebells put the weight below your grip. As you hold the handle and swing the bell, the shifting center of gravity results in dynamic moves that build functional fitness by mimicking movements in your everyday life such as picking up a bag of groceries, carrying a suitcase or lifting a child. 

In kettlebelling, power is projected from your core’s strength, while bringing speed out to the arms. The movements are similar to the counterbalance one experiences when swinging a golf club, and a single workout encompasses all ranges of motions so joints and muscles are strengthened from all angles.

A mere 10 swings will get your heart pumping, 20-30 reps will skyrocket aerobic endurance, and slow lifts and squats build strength. The payoff of these short burst workouts? A stronger core, more lean muscle, better posture, improved balance and the strength you need to stay energized all day.

Research shows that spending just 30 minutes, 5 days/week moving your body will dramatically improve your physical and mental health. That's 150 minutes or 2.5 hours out of your 168-hour week... well worth the BIG return on your investment of time and energy! It's do-able, especially when you commit to weekly classes at the Ashland Yoga Studio where trained instructors provide expertise, accountability and a workout you'll actually look forward to.

I know from personal experience as well as from working with women and men of all ages and fitness levels how empowering it feels to set a BIG fitness goal, take baby steps to reach it, and gain mental, physical and spiritual strength along the way.

Join me for a multitasking kettlebell workout to complement your yoga or Pilates routines. I guarantee a fast, fun and effective workout every Tuesday morning and evening at the Ashland Yoga Studio. Click here for the new class schedule, which begins on Tuesday, November 1. I'm hooked and want you to be too!

 

Leslie Hamp, STOTT PILATES® Certified Instructor 

Mini-WhistleStop Stretch

It's WhistleStop Marathon week here in the northland... an exciting time for runners, organizers and volunteers. It's also a time of a lot of stress as those participating in one way or another work out race week kinks. If that's you, take a mini-break to stretch your body, release tension, and breathe. 

Here's one of my favorite Pilates exercises, which I learned when I was getting certified as a Stott Pilates trainer. It targets the rectus abdominus, obliques & hip extensors and is a great exercise for the beginning as well as end of the day. As you articulate through each vertebrae, you'll get a mini back massage and the opportunity for some nice, deep breathing. Enjoy!

STARTING POSITION

• Supine (lying on your back) on a Mat with pelvis and spine in neutral position neither arched nor flattened. Knees flexed, feet hip-distance. Arms long by your sides, palms down. Scapulae stabilized.

EXERCISE

• INHALE to prepare
• EXHALE Starting from the tailbone, slowly and sequentially peel your spine off the Mat until hips are lifted and weight is resting on mid-upper thoracic spine (between the shoulder blades). Extend hip joints without allowing lumbar to extend beyond neutral.        
• INHALE Hold position and tighten abdominal muscles
• EXHALE Starting from the thoracic (top of your spine), slowly return to the Mat one vertebrae at a time, lowering to starting position, returning to neutral

  Complete 5-8 repetitions

Remember to start your workout with a warm-up routine. This exercise is an excerpt from STOTT PILATES® Matwork Easy Start Poster. Find more exercises in the STOTT PILATES® Manual Library comprised of 10 titles that document the entire STOTT PILATES exercise repertoire. I think every one of them is superb.

Want to discover the power of Pilates? Join one of my classes or schedule one-on-one training. Email me now to find out how I help busy women and men experience more energy, less stress and better balance.

Leslie Hamp, STOTT PILATES® Certified Instructor

 

What I Learned From My Dad

My dad would have been 84 today. It's been nearly 6 months since his passing, and his presence is as big as if he were sitting right next to me. And that's a good thing. 

Dad had a mind like a steel trap and seemed to know and remember everyone. He would recognize former students that he hadn’t seen in 20 or 30 years, remembered their seat in the classroom, and would always ask about their siblings or friends by name.

He had a big heart. Every week he bought lottery tickets and promised to send the cashier back to India when he won.

He was a natural born leader, superb organizer, darn good cook, great dancer and loved entertaining or taking others out to dinner.

He delighted in being around his grandchildren, bragged to anyone who would listen, and was always certain that they would make good decisions and go far in life.

In his waning days he told my husband that he wouldn’t change one thing about his life; that the lumps were part of the living and learning, that his life was full of meaning and joy.

Dad was a true teacher, and I'll always be grateful for the BIG lesson he taught me: how to live full out with integrity and meaning and how to die with dignity and grace.

Thanks, Dad. You were right; it's a wonderful world. 

With love and gratitude,

Ouch Alert!

When my Reformer Jumpboard fell on my foot yesterday, I knew I'd be in for a bit of swelling and pain. Sure enough; it came on in a big way last night. All of us occasionally experience accidents that result in pain. Read on to learn the difference between good pain from bad and how to respond. 

GOOD PAIN

During a Workout

• Muscular fatigue
• Painless “creaking” noises in the joints
• Mild discomfort during stretching that ceases after stopping the stretch

After Your Workout

• Muscular soreness on the day after a challenging workout, which decreases as you move or after taking a warm shower or bath 

BAD PAIN 

During the Workout

• Sharp, shooting or radiating pain that feels hot
• Burning pain in the muscle that hurts when touched
• Persistent pinching in the spine or any joint that limits range of motion
• Painful “creaking” noises in the joints

After Your Workout

• Deep, persistent aching in the muscles or joints
• Swelling or redness around the joints
• Localized pain that is tender to the touch
• Any pain that has lasted 36-48 hours and is limiting activities 

TREATMENT:  RICE THE INJURY 

• R = rest
• I = ice
• C = compression
• E = elevation
• If pain persists, see your physician immediately.

In my case, I'm listening to my body, cancelling classes for the week, following the RICE protocol and already noticing improvement. A couple of days off my foot will make a huge difference. In the meantime, I'm going to catch up on paperwork. 

Here's to an injury- and pain-free day!

Leslie Hamp, Certified Stott Pilates Trainer