Dairy and Nutrition!

What's Hip By. Tracy Vincent, CPT, Assistant Manager Zimmerman 

A little about how I became a yoga instructor. I first started my yoga journey taking classes in 2003 through Buffalo Community Education, not knowing anything about yoga. For decades I practiced yoga routinely, usually on a VHS tape or a DVD. I know, dating myself!! Then I joined Fitness Evolution in about 2010 and took a couple classes here from time to time. Yoga seemed to relief stress for me as my first career and passion was law enforcement. For 23 years, I wore many hats as an officer. Most of my career was in detective work. When I would routinely add yoga to my week, I was much more at ease, stronger mentally. When I was not practicing yoga, I still worked out, often taking other classes the club had to offer. It seemed like a friend of mine, and I were always trying the latest BeachBody DVDs, other challenges, I added running into the mix and strength training, but I was missing the positive mental health piece when I wasn't practicing. During my in-person classes or on video, I always thought to myself, I should teach this. I was always taking something from class from the instructors. Physical things I liked about their class, things I didn't like. Verbal things I liked about their class and things I did not. So fast forward 23 years as an officer, I medically retired and needed something healthy to do. I became a yoga instructor taking my training online (Covid) through Yoga International. I still honestly did not understand all yoga was but quickly learned about the history, philosophies, several different types, ect... I grew to love it more! I wanted to be the person that helped me for so many years be at ease after a long day at work, or sad stressful week after investigating the dark side of society. I hear the sighs from certain fellow yogis after their hard shift in the ER, on the road in uniform, ECT...and thank them for taking care of their mental wellbeing! What is yoga? For those that have never tried it, yoga is essentially configuring your body into various positions and then holding that posture for some time. In these positions your muscles tighten, and your balance is challenged. Keeping the posture requires focus and attention to what you're doing. And while our bodies are engaged, our mind is tasked solely with concentrating on finding and keeping stillness with each pose. We have instructors that will help you through the whole process. * Yoga contributes greatly to the mental and emotional well-being for most everyone. Studies show practicing yoga releases helpful brain chemicals, like gamma-aminobutyric acid, dopamine, oxytocin, serotonin, and endorphins. That release helps calm your body and soul and makes you feel better. * Beginners can start incorporating yoga into their daily routine by setting goals and being disciplined, just like with any new physical activity. I often hear from someone that they are not flexible enough to do yoga. Consistency pays off. Start with a beginner practice, like a gentle flow, a restorative class, or hatha flow. You will get looser and more flexible as you go. Use tools to help you like blocks if you can't quite touch the floor in the various poses and a yoga strap. You'll want to use a sticky mat, so the mat doesn't slide on you if you are on a smooth floor. It is also important to use a thinner mat without a lot of cushion. That will help balance poses be easier. I say stick with these types of practices but add to them. Add a vinyasa or power class to gain more strength, balance, and strong mindset. * Once it becomes a habit, you won't break it! Whether it is 1st thing in the morning to set you up for an outstanding day, or a nighttime ritual to get you settled for bed, or a scheduled class at the club, keep doing it. I promise it will get easier. Physically you'll become more flexible and be able to the moves and poses with ease. It is true that your body may not ever be able to do every pose. We all have restrictions and BUT we can accommodate!  Join us at the Yoga and Arts studio in Monticello, we also offer yoga classes in Buffalo on Mondays, Tuesdays, and Wednesdays. Check out our website for a current class schedule. https://www.fitevomn.com/group-classes-monticello or https://www.fitevomn.com/group-classes-buffalo

February is Cardiovascular Awareness Month

No, I do not have all the answers, long from it. In full transparency I am in full menopause at 54, my mother was at 41. I am not ashamed to say as a fitness professional how I missed the boat with my own health but perhaps a bit embarrassed as I learned just how much I didn’t know. Then it hit me like a ninja! I didn’t feel as if I changed a lot of my physical fitness, not enough anyway to warrant the changes I underwent. I am still learning! I was like a lot of fitness professionals that meant well and took what we learned in health and wellness workshops and journals to educate ourselves and passed it to clients. Even consulted medical professionals when I had questions. However, I didn’t know “what I didn’t know to ask” . I already knew with menopause; it was a significant challenge for me like many women. I judged myself with no grace. From the ages as early as 35 well into our 60’s we can start with perimenopausal, to full out menopause, to post. The physical and emotional changes that accompanied this stage of life felt overwhelming and very lonely (but I wasn’t, neither are you). However, it's essential to remember that “I” had the power to advocate for my own health and well-being . It was important to be an active participant in my menopausal journey. The advancements in research surrounding menopause, and the significance of finding the right healthcare provider was confusing. No time like the present! It did not happen overnight, that is for dang sure.

As a personal trainer at the gym, I often get asked by clients who are eager to tap into the new workouts and exercises my opinion, which I am happy to educate, however this is my full time career that I do charge for personalize programming, opinion is not personalized. One of the more recent things in 2023 I've noticed is the popularity of workouts instructions from YouTube or TikTok videos rather than seeking guidance from a certified trainer (more on this in a moment). I'm all for social media and trying to motivate others and realize it can be a great source of inspiration. Yet these platforms can sometimes pose challenges when it comes to effectively and safely learning about the why and how's of fitness and exercise routines.

Starting a fitness journey as a beginner can be both exciting and overwhelming. It's a pivotal stage where you lay the foundation for a healthier lifestyle. As a beginner (we have all been there), it's important to approach fitness with patience and persistence. One of the key aspects is to set realistic and achievable goals, yes we can help you. Whether it's losing weight, building strength, or improving cardiovascular endurance, having specific targets will help you stay focused and motivated. As a beginner, finding an exercise routine is crucial!!! But where do you start? It's advisable to start with a balanced mix of cardiovascular activities, strength training, and flexibility exercises. Incorporating aerobic exercises like classes, walking, jogging, or cycling will improve your cardiovascular fitness. Strength training, using either bodyweight or resistance exercises, will help build muscle and increase overall strength. Don't forget to include mind-body exercise like stretching or yoga to enhance flexibility and prevent injuries. Seeking professional guidance is beneficial, especially for beginners. A personal trainer or fitness instructor can provide expert advice, teach proper form and technique, and ensure your exercise routine aligns with your goals. Personal trainers can create a personalized program tailored to your fitness level and help you progress gradually, avoiding potential injuries, it is affordable and there are many options. Tracking your progress is another essential element of being a beginner in fitness. Monitoring changes in weight, body measurements, or fitness milestones can keep you motivated and provide a sense of achievement. Keeping a fitness journal or using fitness tracking apps (we offer a tracking app as a member) can help you stay accountable and recognize the progress you're making, even if it's small. Remember, being a beginner is a just as unique as you are. No one size fits all in your fitness journey. Embrace the process, celebrate your achievements, and don't be discouraged by setbacks. Every step, no matter how small, is a step forward on your path to a healthier and fitter lifestyle. Stay committed, be consistent, and enjoy the transformation happening within you as you embark on this exciting fitness adventure. Lyssa Lovejoy Business Owner, CPT Health & Fitness Specialist, USA Boxing Coach 

We are a product of what we do most of the time. When hearing this advice, often, we think of the habits we want to create that are healthy for us. This is good. Establishing a healthy routine for exercise, dialing in nutrition consistently, and finding positive reinforcement throughout the day. These things will undoubtedly lead to a better you. I also believe; however, it is beneficial to look at the other end of this philosophy…what can this allow us? If we are a product of what we do most of the time, what are we capable of getting away with? “Cheat Days” are a term often used when explaining routines to allow us some leeway. This is an easy way of describing it and makes the point clear. However, I do think it is important to not allow ourselves to feel guilty by associating our enjoyment with “cheating”. Just like saving money for a weekend getaway gives you an opportunity to escape your regular routine and refill your cup…giving yourself a moment to enjoy a guilt free meal with friends or loved ones is also a way to reward yourself and it is a part of life… I often hear people talk this time of year about waiting to get started on their goals until after the holidays…I would argue that anytime is a great time to begin. There will always be birthday parties, holiday get-togethers, and other special occasions that come up. Make that part of your lifestyle and give yourself the ability to look at every indulgement as a reward for yourself and not a hindrance to you. Begin or continue your routines as best you can and enjoy this time of year like you deserve to.

The truth is, with your doctor’s approval, you can start to exercise at any time. It’s simply the goal that changes with age. Younger people tend to look to physical activity for weight control, cardiovascular fitness and overall strength. Although those aspects are also important for seniors, I would argue that their main goal is to improve quality of life. Physical fitness for seniors will go a long way in increasing mobility, flexibility, strength and balance for daily activities. It can also help to reduce pain and fatigue, increasing your ability to go about your day more comfortably. So how do you start from scratch? Small steps are the key. It takes 4-6 weeks for your body to become accustomed to a new activity, so give it time. The good news is, your body will adapt! Try exercising for a few minutes every day at first, even if it’s simply moving your arms. Gradually build from there, try standing up and sitting back down 5 times, or standing on one foot for as long as your able. You can also contact your local Fitness Evolution for information on group classes you may enjoy. As a group fitness instructor, I truly appreciate when class members share their success stories with me. One member was excited to share that she was at a party and stood up from a chair with ease. Other party goers commented on her strength! Another member mentioned that she realized how specific class exercises help her to get out of her car. It is truly impressive to watch how seniors progress, starting from sedentary lifestyles or perhaps rehabilitating from a surgery or illness. Whatever your fitness level, know that you “start where you start,” and improving your quality of life is always a great goal. Michelle Elletson, Active Older Adult Director at Buffalo & Monticello Fitness Evolution B.Sc. Kinesiology, CPT

You may not think Group Fitness classes are for you, but how will you know unless you give it a shot! What could you possibly gain from it other than an hour workout? OH MY!!! Let me enlighten you! Not only do you get that killer hour workout, you'll also be entertained, inspired, and engulfed in energetic music. You will meet new friends who will support you through thick and thin, and most of all…they will be a big part of the reason you will come back week after week! As an instructor I have seen many strong friendships develop in group fitness classes. And I personally have gained a strong, close group of friends that I would go to the ends of the earth for! I mean seriously….two Mud Runs in two years. People…I DO NOT RUN! I have seen people come together in a time of need for one of their class buddies…and that need had nothing to do with exercise. We support and lift each other up with absolutely no judgments. We have fun together in and outside of class. We celebrate birthdays, help someone move, send encouragement and even offer up sarcasm when it is needed! So if you are looking for a place where you will be encouraged, supported, filled with laughter, challenged, entertained (some of us are more entertaining than others), and overall welcomed into an environment where you can be yourself, then a group fitness class is worth a shot. There are classes for all your needs and if you can’t find one… let me know and I will see what I can do. - Blog written by Cheryl DeMaris