Yoga to help computer users

Yet another benefit of practicing yoga!

Yoga Aids Computer Users
by Shirley Archer, JD, MA

Yoga instructors may want to incorporate traditional vision exercises into classes in order to benefit participants who work daily at computer screens. Computer workers who practiced yoga for 60 days improved visual comfort and reduced “dry eye,” according to a study published in Head & Face Medicine (2006; 2 [46]; www.head-face-med.com/content/2/1/46).
Since yoga practices are known to reduce eye strain among people with progressive nearsightedness, researchers at the Swami Vivekananda Yoga Research Foundation in Bangalore, India, conducted a study with employees of a local software development company to determine whether yogic practices could assist professional computer users.

Two hundred and ninety-one male and female employees participated in the trial. An office assistant randomly assigned individuals to either the yoga group or the wait list control group. Members of the yoga group practiced yoga for 1 hour per day, 5 days per week. Practice consisted of 15 minutes of asanas, 10 minutes of pranayama, 10 minutes of joint exercises, 10 minutes of trataka or visual cleansing exercises and 15 minutes of guided relaxation. The trataka included two sets of eye exercises: (1) shifting the eyes in eight directions, while moving an extended thumb to direct the gaze; and (2) looking at a flame at eye level without blinking, while focusing and defocusing their eyes. Control group participants spent an equivalent amount of time engaging in their usual recreational activities.

After 60 days, members of the yoga group reported reduced visual discomfort. Study authors suggested that these improvements were the result of an improved ability to focus while remaining relaxed, which may have increased the blink rate that provides more eye lubrication. Previous studies have shown that individuals blink more when relaxed. Researchers noted that a limitation of this study was that improvements in comfort were based on self-reporting, rather than on well-recognized objective indicators of visual discomfort. More study was recommended, since yoga could provide a safe, beneficial, nonpharmacological treatment for a prevalent problem among office workers.

Funny article about Yoga from The Onion.com

Report: One In Five Women Training To Be Yoga Instructors
October 19, 2005 Issue 41•42

WASHINGTON, DC—According to a Department of Labor report on job retraining, 21 percent of American women are training to be yoga instructors, marking the highest level of female interest in the flexibility-and-spirituality-expansion industry since 1971. "One particular indicator is striking: All but 32 women in New York and San Francisco are now certified yoga instructors, specializing in either hatha, bikram, or ashtanga yoga," Labor Secretary Elaine Chao said. The report notes that the rising interest in yoga instruction has caused a commensurate depletion in the ranks of massage therapists and board-certified realtors.

Pilates and Spinning/Indoor Cycling

We all know that Pilates can help tremendously with a person's form no matter the sport or activity. Your core muscles as they relate to Cycling are all about form.

The 'proper' cycling position from the head down is as follows:

Head & Neck: Relaxed, neutral, looking forward

Upper Body: Relaxed with very little movement - 'Be still my upper body'

Arms / Hands: Relaxed, light on the handlebars (Are you getting an idea of relaxation yet?)

Knees: In close to the top tube or pointing forward, moving directly up & down (not side to side) A tight lower back can force your knees to stick out away from the body - Call for Pilates! Apparently women are the reverse, when they're tight they develop a 'knock knee' position.

Posture: Weight on the saddle, towards the back, chest up and breastbone forward, think long abs, stomach in. This posture allows you to lengthen and relax your lower back (Pilates anyone!) while remaining comfortable. If your hands are relaxed on the handlebars and can be easily lifted without shifting your weight, you're on the way. Neutral Spine plays a role here. Don't flatten the back and don't round it over, maintain the natural curves of your spine (Pilates again)

A Pilates regimen can help the cyclist with flexibility and core strength.

Source: allaboutpilates.com

Pilates in everyday life

Everyday Life

No matter what you do during the day, washing, ironing, picking up the kids, working at a computer, running, feeding the pets etc etc. All of these activities can be enhanced by bringing Pilates into your daily life, and we don't just mean working out. The basic principles of Pilates, like neutral spine, shoulder stability, using your abs to support your spine and upperbody will help you to strengthen while at the same time ease some of those aches and pains caused by under or over-use of muscles.

So many of my clients share stories of performing normal tasks around the house that used to be uncomfortable or even painful but now that they practice Pilates those pains are gone! It is always exciting when my clients take their new "Pilates Bodies" out into the world and feel, see and know the difference that they have made.

10 Foods for a Good Night's Sleep

10 Foods for a Good Night’s Sleep

Want a good night’s sleep? Put down the pill bottle and head to the kitchen. Some foods help relax your body and quiet your mind while others stimulate the production of sleep-inducing melatonin and serotonin. Choose from this list of foods to help send you to dreamland.

Bananas.
Bananas contain magnesium to relax muscles, and also melatonin and serotonin as well. Warm milk. Mom was right — the amino-acid tryptophan found in milk acts like a sedative, and the calcium helps the body use it.

Potatoes.
Potatoes cancel out the acids that can interfere with snooze-inducing tryptophan.

Chamomile tea.
A long-time staple of teas formulated for drinking before bedtime, chamomile acts as a mild sedative. Oatmeal. Oats are rich in melatonin — and are filling, so as to tide you over during your journey through the land of Nod.

Cheddar cheese.
A wedge of cheddar cheese is also rich in tryptophan.

Honey.
A bit of honey to sweeten tea or warm milk will help your brain switch off orexin, a neurotransmitter that helps keep you alert.

Whole-wheat bread.
Add a piece of toast to tea that’s sweetened with honey, and insulin will help convert tryptophan to serotonin.

Almonds.
Heart-healthy almonds also contain tryptophan and magnesium.

Turkey.
Loaded with tryptophan, a couple of slices of turkey on whole-wheat bread will help bring a restful night’s sleep.

Source: Newsmax.com

Smart eating choices

It can be difficult to know which foods are the most beneficial to you and when and how often should you eat them. Here is a short and informative list of some dos and don'ts of eating. Try to eat at least 5 small meals a day and you will keep your metabolism burning all through the day. Wherever you go bring these healthy snacks along in a tupperware container and eat on the go!

In order to eat healthy, what foods should you always have in the house?
Eggs, yogurt, skim milk, veggies, your favorite lean proteins (such as fish, tofu and lean cuts of chicken and beef), brown rice, olive oil, herbs and spices.

What are some healthy on-the-go snacks to keep in your purse?
Nuts (especially almonds, which have mostly heart-healthy fats), raisins, dried fruits and rice cakes. Keep a list of your favorite healthy foods in your purse, too, so when you're hungry and stop by the store, it is easy to make a smart food choice.

What foods should you avoid?
Fried food, soda, white bread, preservatives, bacon and mayonnaise. Also avoid adding extra sugar, salt or butter when you're cooking. But at the same time, don't be afraid to eat the things you really enjoy, as long as it is just a handful every now and then.

What happens if you mess up and eat more than just a handful........say, a pint of ice cream?
Forgive yourself. It's hard to go from eating anything and everything to eating totally healthy. Just move on and keep trying your best. Changing your lifestyle is a process, sometimes a lengthy one. The important thing is that you're on your way.

Source: Good Housekeeping

Pilates on Disney Property

I have recently become the Pilates Instructor on Disney property with classes beginning on January 22nd in the Animation Building at MGM Studios! The classes will be Mondays and Thursdays at 5:30 pm and filled-up within a couple days. I believe there is a hunger out there for Pilates Matwork classes and all the benefits they have to offer. I hope to teach additional classes on property and will keep everyone posted.

I will also start working for Orange Lake Resort as their Yoga and Pilates Instructor with two classes a week starting at the end of January. Orange Lakes is a 5000 room time-share resort located about 10 minutes from Celebration off of 192. It is a very impressive facility and they have never offered these classes to guests before so I am very proud to do so. I have a large studio where classes will be held but we have also discussed doing them by the pool. Now that is the life!

Have a great Martin Luther King Jr. Day everyone!

Sean
Mr. Fitness

Mr. Fitness Journal

I will be posting here much more frequently now and be discussing all topics health, fitness and life. Think of it as a fitness journal.

So keep stopping by and see what I have. If you have questions or concerns please let me know.

Sean Vigue
Mr. Fitness LLC
www.Mr-Fitness.org

Pilates for a better mental outlook

Improved Mental Outlook and Increased Motivation.

Pilates benefits your emotional health. The smooth, steady movements quiet your mind and soothe your nervous system. As you lengthen and strengthen your muscles, you'll improve your circulation and whisk tension away. Each workout will leave you feeling calm, balanced, and rejuvenated. Focus on letting the tension go, and you'll be on the path to a healthier body inside and out.

Pilates builds Strength without Bulk

Want to know another benefit of practicing Pilates?

Pilates builds strength without "bulking up" - gain long, lean muscles and flexibility. Conventional workouts tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured. Add smooth, sleak definition to your muscles and be the envy of all your friends with Pilates!

Want to know another benefit of practicing Pilates?

Pilates builds strength without "bulking up" - gain long, lean muscles and flexibility. Conventional workouts tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured. Add smooth, sleak definition to your muscles and be the envy of all your friends with Pilates!

Posture is Power

I teach many different group exercise classes and enjoy the nuances of each. There is nothing like a "pure" Pilates class and I relish teaching them. I am going to feature many of the benefits of Pilates (and believe me there are MANY) in these blogs. It is my hope that you brave the tide and try a class...you will not regret doing so.

Pilates improves Posture. Good posture is a subject of paramount importance to people from all walks of life. Good posture yields more energy because it means we're not fighting gravity. Poor posture, on the other hand, results in a vicious cycle of deteriorating health due to unnecessary strains on your joints and organs. Take a moment to think about how your posture affects the way others perceive you, and how you perceive yourself. The person who carries themselves effortlessly conveys to those around them that they are confident, attractive, and intelligent. Improving your posture with Pilates has the potential to enhance everything from you personal relationships to your career.

Pilates and your Golf Game

Here is a great article on why ALL golfers must get themselves into Pilates Classes ASAP! Pilates will dramatically improve your golf game on EVERY level!

Golfers getting into swing of fitness regimen By Jill Lieber, USA TODAY

Of all the professional athletes doing Pilates, golfers have adapted to it the fastest. Pilates disciples include David Duval, Annika Sorenstam and Kelli Kuehne. Other devotees are Andrew McGee, Carin Koch, Grace Park and Betsy King, who have been trained by Angela Sundberg, owner of Bodyscapes in Scottsdale, Ariz. A Pilates program has helped Annika Sorenstam dominate women's golf.

By Alastair Grant, AP "Pilates is about focus, and so is golf," Sundberg says. "Pilates is also about movement from the center of the body, using all of the muscles of the body, and so is golf. Pilates allows golfers to move differently."

Sarah Christensen, owner of the Orchid Pagoda Studio in Fairfax, Va., has seen Pilates have a profound impact on her clients who golf. So she has created a golf-specific Pilates exercise program for every level of golfer that's taught in resorts and golf clubs throughout the country. She also has written a manual with golf-specific Pilates exercises that can be done at home and on the course. "Your golf pro can say, 'Swing this way.' But you won't be able to do that if your body can't do that," she says. "By doing Pilates, you can make corrections to your body — strengthen the core, increase flexibility, build stability in the pelvis and shoulder girdles, balance both sides of the body, which will allow you to hit it farther, straighter and more accurately."

She is so sold on this training method that Christensen has filed a trademark application for the term "Pilates for Golf" and certifies instructors in her program. Christensen says there's another reason Pilates for golf works so well, especially for the pros.

"I hate to say this, but a lot of pro golfers get a lot out of Pilates because they probably aren't in as good a shape as pro football, basketball or baseball players," Christensen says. "Only in the last few years have pro golfers found fitness."________________

Bouncing back from Childbirth

Hello everyone,

Here is an article I put together about losing those unwanted pregnancy pounds in a safe and healthy way. Enjoy!

Getting back in shape after childbirth

Many new moms expect to fit right back into their clothes after giving birth but this is seldom the case. The nine-months of pregnancy, delivering the baby and the healing after can take a tremendous toll on the body that will produce unwanted extra pounds on your once sleak and toned body. Now you are not only taking care of yourself but a tiny newborn. Juggling this along with other family pressures can pull you in many different directions and keep you from focusing on your own body.

You must strike a balance of getting yourself back into shape and caring for those around you. A great way to start is to focus on healthy eating and slowly starting to add exercise into your routine. As always any exercise should be approved by your doctor.

Six weeks after giving birth you will have your postpartum checkup. Your doctor will examine you and give you the thumbs-up when it is safe to begin exercising.

The best exercise to start with is walking. Walking is something you can do while pushing the stroller around the neighborhood. Start slowly and listen carefully to what your body is telling you. Your body will let you increase as it is ready. Learning to listen to your body is key to optimal health. Other exercises such as running, swimming and rollerblading can be added as you feel healthier and stronger. Set up a schedule of doing cardio three times a week for at least 30 minutes at a time.

Weight training may be added as well. Again start light and progress as you feel your body becoming stronger. Weight training is recommended three times a week.

Working-out to a video or DVD is a great way to squeeze in exercise without having to leave the house. There are many excellent videos available in stores or online.

When breastfeeding you may be selective about what you eat but don't crash diet. Always eat when you are hungry and consume extra calories to produce enough milk. A good rule of thumb is to eat at least three nutritious meals a day. Also drink plenty of water to stay hydrated.

Remember that working-out is not only good for your body but also your mental health. Scheduling time for you to exercise is so important to keep you energized and focused. Do not get discouraged. It took nine months to put on the weight; give yourself permission to allow at least nine months to lose it.

Source: "Losing Weight after Giving Birth" by Marjorie Greenfield, M.D.

Walking at Night

I LOVE to walk at night. There is something so peaceful and exciting about grabbing my MP3 player, taking a big swig of water and setting out on a journey for an hour or two. The town where I live is ideal for walking because it is all residential except for the downtown area. There are several "neighborhoods" within the town and they all have unique features so depending how I feel I will trek to one of them to appreciate what each one has to offer. The music adds a soundtract while you move through the still night...only your footsteps making sound.

Henry David Thoreau said this of walking, "We should go forth on the shortest walk, perchance, in the spirit of undying adventure, never to return,-prepared to send back our embalmed hearts only as relics to our desolate kingdoms." This is a pretty bold passage but it does capture how walks must be seen as an adventure. As in life it is the unexpected that truly inspires and moves us. Granted in Celebration, Florida where I live I know I will return home at the end of my walk but setting out on a different course every night keeps it fresh and fun. It keeps the mind and the body inspired. Without these two things connecting life is but an empty shell.

So when you go for your next walk go with the spirit of adventure in your heart. Go with pride. Go with passion in your soul. Be bold...and look both ways when crossing the street.

Sean

First Blog

Hello everyone!

Just a short Blog this time around. I will be posted all sorts of information here from Fitness stuff to personal observations and whatever else passes through my head. Please keep checking back to hear what I have to say (if you like of course) and stay in touch. I love hearing from anyone about anything.

Hope all is well.

Sean