Momentum Matters

Gary Null Sets A High Health Standard

According to Gary Null, International Expert in Nutrition & Health Science, I am overweight. With a BMI smack dab in the middle of normal, I was taken aback. Null says ideal weight for women is 100 lbs. for the first 5 feet and 5 pounds for each additional inch. For men, he says ideal weight is 106 lbs. for the first 5 feet and 6 pounds for each additional inch. At 5'2" I should weigh 110 pounds, my high school graduation weight decades ago.

Null advocates:

• animal protein 1 time per week
• cold water fish 5 times per week
• additional protein from whole grains, legumes, seeds and protein powder
• 45 grams of fiber per day
• at least 1, preferably 3, servings of cruciferous per day — brussel sprouts, cauliflower, cabbage, broccoli
• 2-4 green drinks per day with one inch of ginger or aloe concentrate
• half gallon water or juice per day
• minimum caffeine, white sugar, soda, white flour products
• olive oil for cooking
• supplements divided into doses at meals

What do you think? Healthy or totally unrealistic? Before delcaring his standards null and void, take a hard look in the mirror and at your medical numbers — weight, blood pressure, cholesterol/LDL/HDL and glucose levels.

As for me, I have to admit that I could drop a few pounds. To make it possible, I'm going to pull out one of my all-time favorite programs, Walk the Talk Today, to kickstart a healthier body and life, and I'm going to follow it for 90 days. Want to join me? In addition to a kick-butt structure and motivation, we'll meet monthly on a telephone conference call plus private Facebook page to ensure accountability and results. Click here to join me now. Your health (mind, body and spirit) deserve the $1 per day investment, and a fresh start on these long winter days will be welcome.

Will you join me to transform your body, your health, your life? I truly hope so!

Leslie Hamp, Creative Catalyst

PS - Want inspiration toward your health, fitness and lifestyle goals plus the opportunity to ask me questions? Simply click here and LIKE my page.

 

Humble Be Is Buzzing

I'm packing up my props — green, blue, purple and pink weighted balls and yellow flex bands — for my 11 a.m. Pilates Flow class at Humble Be in Washburn. I got an email from a client asking about the class. She inadvertently called the studio Honey Be, which is kind of cute but not nearly as meaningful as the well-thought out name, Humble Be. Have you been there? If not, join me today to discover what makes the Humble Be such a natural environment for movement, mindfulness, authenticity, humility, gratitude, connection and community.

If you're not free today, check out the space via the grand opening video below... and get yourself to a class (yoga, Pilates, Tai Chi, West African dance, West African drumming, Latin or modern dance, belly dancing or body rolling). There really is something for everyone (even creative dance and movement for kids), and I hear buzz that expansion will allow even more opportunities for workshops, classes and events. And that's good for all of us. Click here to find out more about Humble Be classes, teachers, events and schedule.

As for me, it's a Pilates kind of a day with my 11 a.m. Pilates Flow class at Humble Be plus a few one-on-one Reformer sessions in my Ashland studio. I'm humbled by it all.

Leslie Hamp, STOTT PILATES® Certified Instructor 

PS - Want automatic updates plus the opportunity to ask me health, fitness and lifestyle questions? Simply click here and LIKE my page.

 

Swing Your Bell!

One of the best things about my health/wellness niche is trying all the fantastic products on the market. Lately I've been swinging with the KettleWorX DVDs. Yowser! These short burst workouts are fantastic and I'd highly recommend them, although one DVD is likely enough as the others are repetitious. Better yet, join me at the Ashland Yoga Studio to get the benefits of a fantastic workout combined with the energy of like-minded women and men who want to get and/or stay in shape without spending hours at the gym.

I discovered kettlebells in 2007 when I signed up for what I thought was a cardio tap class. Ha! I was totally freaked out when I walked into the studio for the three-day training and saw all those great big bells. Yikes! I was trying to sneak my way out the back door but no go. The lead trainer made me stay, and am I glad I did. After a day I was hooked on the functional fitness and speed of results.

The cast iron kettlebell looks like a cannonball with a handle on top. I prefer the colored variety but no matter if they're black, blue, red, yellow or pink, swinging and lifting any color kettlebell results in a heart-pumping and body-toning workout in 30 minutes or less. And that's honestly all that I can or want to do... ditto for my students. At 30 minutes, they're begging for core conditioning Pilates.

Here's why kettlebells work so well. 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.

Join me every Tuesday morning for a fat-burning kettlebell workout followed by core conditioning Pilates. You'll see results fast, guaranteed. Click here for the class schedule, and join me for a swinging good time!

 

Leslie Hamp, STOTT PILATES® Certified Instructor 

Stay Strong, Even When Traveling

If you're on the road traveling and want a quick exercise to stretch and strengthen, practice the Bend Stretch Elbows with the flex band. We did the exercise, which targets the triceps and middle deltoids, in my Pilates class at the Ashland Yoga Studio this morning, and everyone gave it a thumbs up. 

STARTING POSITION

• Seated on mat, pelvis and spine vertical with legs crossed or straight (sit on a pillow, large book or chair to sit up straight as possible). Place flex band around mid back, hands holding ends of band, elbows bent at sides.

EXERCISE

• INHALE to prepare
• EXHALE maintain abdominal connection and reach arms out to sides, palms facing up. 
• INHALE bend arms to return to starting position.

  Complete 8-10 repetitions

  

Remember to start every workout with a warmup routine. Go to www.merrithew.com/warmup

Want to build core strength, flexibility and endurance... so you can remain active and healthy for life? Click here to learn about my private and small group programs. Here's to more energy, less stress and better balance!

Leslie Hamp, STOTT PILATES® Certified Instructor

*About STOTT PILATES®:  This method is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. Co‑founders Moira and Lindsay G. Merrithew, along with a team of physical therapists, sports medicine and fitness professionals, have spent more than two decades refining the STOTT PILATES® method of exercise and equipment. This resulted in the inclusion of modern principles of exercise science and spinal rehabilitation, making it one of the safest and effective methods available. This clear and detailed approach forms the basis for STOTT PILATES® training and certification programs. It’s used by rehab and prenatal clients, athletes, celebrities and everyone in between. 

 

Crazy Statistics

While this study took place over an eight-year period on college campuses across the United Kingdom, I worry that the results would be the same in the United States. According to a survey by the Succeed Foundation, in partnership with the University of West of England:

• 30% of women said they would trade at least one year of their life in order to achieve their ideal body weight and shape;
• 16% would trade one year;
• 10% would trade two to five years;
• 2% would trade six to 10 years;
• 1% would trade 21 years or more of their life.
• In addition, many women surveyed also said they would forfeit a promotion at work, part of their salary, time with loved ones and even their health.

HELLO, ladies!? Those are crazy statistics for the price of beauty, especially when ANYONE can achieve good health, fitness and a normal body weight by embracing lifestyle changes. If you're among those wanting to shake things up and finally gain momentum toward your health and lifestyle goals, find a coach and/or lifestyle program that works for you. I offer two that have resulted in amazing transformations for literally hundreds of women and men. Find out more:

• Click here to Create the Life You Crave!
• Click here to Walk the Talk Today! 

Follow one of these 90-day programs, and I GUARANTEE you will transform your thinking and your life. Here's to your health and vitality and working together to make this your best year yet!

Leslie Hamp, Creative Catalyst

 

Pilates for Men

Listen up guys... Pilates is for men! My baby (boomer) brother, who yanked his back and landed in physical therapy, discovered this when his physical therapist suggested he try Pilates to strengthen his core and back muscles. Here's what he had to say after a few classes...

"I have been to 4 different classes each with different instructors and each one different. The common theme is that they are tough and some of the exercises I am not strong enough to do yet. The other thing I notice is that not many men do this even though it is a killer workout. My goal is to mix this in with my running, walking, and elliptical machine and get up to 3 times per week. It is a nice change of pace."

Pilates, which was started by a man, is ideal for men (and women) of every age and fitness level. Joseph Pilates described his method this way:  "In 10 sessions, you'll feel the difference. In 20, you'll see the difference. And in 30, you'll have a whole new body."

Yep, that's true whether you are a guy or gal, young or old, a newbie or seasoned athlete. Everyone benefits from Pilates in much the same way, but let me focus on the guys for now. I don't know of any who would not benefit from increased core strength, flexibility, balance, and more efficient movement patterns. Pilates is an excellent technique for functional fitness, injury prevention, and cross training.

Practicing Pilates was a game changer for dancer George Balanchine, golfer Tiger Woods, basketball star Jason Kidd, pitcher Curt Schilling, and offensive lineman Ruben Brown thanks to increased core strength and flexibility, more efficient movement, better speed and endurance, and a focused mind.

Guys, ditch any thoughts of Pilates as a hard-core, no-pain, no-gain workout. In Pilates you probably won't sweat much (although some guys leave my classes with ringing wet shirts on). Instead you'll gain physcial and mental strength as you discover how to work from your core, lengthen short, strong muscles, and strengthen long, weak muscles. And you'll learn how to breathe. Deep into your lateral and posterior rib cage. When you finish each workout, you'll feel strong and centered.

In my classes the guys typically outperform the gals when it comes to push-ups and other strength exercsies. In fact, one of my most advanced students, another Joe who happens to be a youthful 79 years old, routinely outperforms classmates half his age. But alas; when it comes to stretching, men typically need to work on increasing flexibility, and Pilates workouts deliver.

Tim shared that he started private Reformer training with me because the equipment-based exercises stretch his tight hamstrings better than any other exercise he's ever done. He said the Reformer workouts also relieve stress, focus his mind, and ensure a full-body workout in less than an hour.

Pilates IS for men. Will I see you in class or in one-on-one Reformer training, guys? Click here to learn about private and small group training.

Leslie Hamp, STOTT PILATES® Certified Instructor

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

 

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

 

My Core Is Talking To Me!

My core is talking to me after two days of STOTT PILATES® training at the Sweatshop in St. Paul. It was intense but inspiring! The three sessions were focused on athletic performance, but I learned plenty that can be adapted to those who want to remain fit, flexible and active for life.

The first workshop centered on innovative and simple jumpboard combinations, separated with intervals of upper and lower body strength and flexibility exercises on the Reformer; the second on athletic conditioning on the Reformer with emphasis on core stability while challenging strength, power and agility; and the third on athletic conditioning on the Stability Chair, an ultra-effective, compact piece of equipment that is perfect for retraining imbalanced muscles — and who doesn't have that issue?

I'm eager to share these new repertoires with clients of all fitness levels...just as soon as my core allows me to flex, extend and rotate without feeling every muscle in my body. ;) The great news about Pilates is that results AND recovery are quick, so I'm sure I'll be back at it again tomorrow. And for those of you doing one-on-one Reformer sessions this week, you're going to love these innovative new workouts!

Leslie Hamp, STOTT PILATES® Certified Instructor