Yesterday was the Parkinson's half marathon and 5k in Cottage Grove, WI. This was my second year running the 5k in honor of a high school classmate, Chris, who has the disease. Wow, what a group of supporters he has. It's amazingly cool! I placed 148th overall and 6th in my age category. Chris walked and ran the 3.1 miles and wanted to beat 45 min. and he did! Great job, Chris!
Strong Bones classes are held in the Auditorium. Recently this room was painted and on Thursday it was re-carpeted. Because this room will become more frequently used for customer meetings, exercise classes have been asked to move elsewhere effective immediately. After a building walk-through and meeting with the building services manager, I think I've found an alternative location, but it needs some serious cleaning. The building services team won't even be able to start the clean-up for over a week...therefore, there won't be any work Strong Bones class updates for a while.
But I do start teaching a Strong Women class this coming Thursday for the Madison School Community Recreation Dept. (MSCR). Stay tuned for an update following that class.
It snowed this morning. It's spring, where is it?
There were 7 people in class today and we used hand weights, ankle weights and body weight.
After getting the blood flowing and the body warmed up we started with a series of 3 types of squats (feet together, feet hip width apart and sumo squats). These were followed by bicep curls, overhead presses and toe/heel raises. We then took it to the floor for side leg raises, bridges, tricep push-ups and boat pose for 2-30 sec holds. It was time to work on balance and I instructed them on how to perform the Stork Stand Test. We have some balance work to do :) We finished off with bent forward flies, Warrior III and cool-down stretches.
Next week will be our last class.
Today's Wellness Tip: Is sea salt really all it's cracked up to be?
Technically, all salt is sea salt. Some salt is harvested from salt-water bodies while other salt is mined from mineral deposits that were formed when a salt-water body evaporated many years ago. Nutritionally, sea salt is 99% identical to table salt. However, more than half of the table salt sold in the U.S. is iodized. The main difference between the two salts lie in taste and texture. Sea salts harvested from evaporated sea water may have distinct colors, textures, and flavors. Marketers use this fact to claim that table salt is less healthy because sea salt contains more potassium and calcium, which reduce fluid retention and, in turn, lower blood pressure. But these minerals are found in such small quantities (less than 1% of total weight) that they become nutritionally insignificant.
Another label to watch for is "organic salt." Salts are minerals, not agricultural products and, consequently, cannot be certified organic. You may pay more for organically labeled salts but will receive no value in exchange.
Monday's Strong Bones class was small. Many folks were on vacation or too busy to attend. After class one participant told me that it was a good class because we did some different things and incorporated some good stretches.
Class exercises included: Side hip raise (w/ankle weights), sitting leg extension (w/ankle weights), bicep curl into overhead press, tricep push-ups against the wall, wall sit, reverse crunch & crunch together, oblique twists, side leg raise (w/ankle weights), deltoid & tricep stretches, calf stretches, shoulder & neck rolls.
....and the music was mello :)
6 Foods Your Dentist Wants You to Eat More Often
1. Cheese 2. Plain yogurt (full fat or Greek)
3. Apple 4. Broccoli 5. Pineapple
After Monday's class #3, one person's feedback was "Best class yet. My legs were sore climbing the stairs to go back to work, but it's a good hurt."
Exercises were: lunges, wide leg squats, toe raises, back extensions, side leg raises, tricep kick backs and tricep dips, chest presses, knee extensions, bent forward flies and reclining pigeons.
Mello music was played which seemed to calm the group and slow down their actions. More mellow music coming next week :)
Wellness Tip: Refined vs. Whole Grains
I am a late bloomer in the fitness world. At the age of 45 I received my group fitness instructor certification and two years later my health coaching certification.