A testimonial from a client who had problems:
"I’m a registered nurse and know how critical it is to incorporate physical fitness into our everyday dance we call life. Yet it has been a continuous struggle till I met France and became a Remix Workouts groupie. I’m in clothes sizes I haven’t worn for 20 years. But what is most important is that I can walk and lift and get down on the floor and get back up and do all the everyday activities we do in our lives. I’m 58 and have multiple health issues. The big one for me is Hypermobility Syndrome, which causes very loose joints. I was starting to have great difficulty walking, especially going down stairs. I was losing my mobility and independence. France has worked with me, one on one for some time now and I am in the best condition I’ve ever been in. Next year I will enter the Danskin Triathlon. France has given me my life back. She is my inspiration and I want to share her with every nurse I know." -Karen Bowman
Meet my three daughters. First, meet Constance. She simply keeps me going. Unwavering, I can always count on her. My second daughter is Grace. I admire her very much. She possesses a great ease of adaptation to life's craziness. My third imaginary daughter is Joy. I always look for her. Sometimes she hides and I have to think about Grace to find Joy. The best moments of my life are when my three daughters are in the same room, talking and laughing together. I try to bring them to class when I teach so they can share with others the power of their personalities. What are your imaginary daughters' names?
New workshop in October:
BLADDER MATTERS FOR WOMEN OF ALL AGES
More than Kegels! See details on our Workshops page.
Bring a girlfriend.
Learn how to control your bladder so you can laugh, sneeze, and cough without worrying!
This fall, get a body tune-up in our two-hour workshops!
Staying active, while adapting to life's changes and challenges, is the secret to healthy aging.
In our workshop sessions, participants will learn practical exercises to implement in their daily lives.
We will focus on different topics and address a wide variety of conditions. The goal is to keep moving in a safe and efficient manner, always respecting our own abilities. We are opening the season with:
FOR ACTIVE SENIORS at
PHINNEY NEIGHBORHOOD ASSOCIATION - ROOM 2
Saturday, October 17th, 2015, 1:00 - 3:00pm
EACH 2-HOUR WORKSHOP: $35
AARP or PNA MEMBERS: $30
Participants will acquire the basics of strength conditioning and leave class with a written, easy to follow list of moves to perform at home. Along with toning, you will also learn flexibility and balance exercises.
Wear comfortable clothes, bring a yoga mat or towel for floor exercises, and a pen and paper to take notes. This class is a good fit for people in early stages of dementia, Alzheimer's, Parkinson's, and their caregivers. Also great for people who need balance training and to maintain their independence.
Assisting will be Mr. Tim Lundquist, PE Teacher and Outdoorsman. He has been recently diagnosed with Parkinson's.
To register and fill out our waiver, click here.
If you have any questions, do not hesitate to contact us.
To see our upcoming workshop schedule, visit our Workshops page.
I took time off recently. Now, summer is over. Time to focus on goals. Was it too hot to exercise where you live? Were you busy with events and family visits?
September is the month to get back on track.
Take a pen and paper.
Write what you want to accomplish.
Divide the goal into small manageable tasks.
Add the mini-tasks to your planner.
AND DO THEM!
The trick here is to make the tasks palatable and realistic, allowing you to reach your goal.
AND do not listen to your inner voice, you know, the one that comes up with excuses or says you CAN'T do this!
Here is an example:
Goal - Lift weights 3 times a week for 30 minutes. For someone who is not an exerciser, this goal can be a bit overwhelming.
Start by getting up 10 minutes earlier to exercise at home. Only 10 minutes. Do that for a week.
Extend by 5-10 minutes every week.
At the end of the month you will have added your 30 minutes. They will be built into your day. If it gets too challenging, stay at 10 minutes longer. (Even 10 minutes is better than nothing.)
Need ideas to exercise: get our apps. They are not expensive and will offer variety to keep you challenged!
Need help with your goals? Research S.M.A.R.T. goal on the internet (specific, measurable, achievable, results-focused, and time- bound).
This mini-task technique works for cleaning up your desk or your cupboards too! Ha Ha!
A sculpted body made up of body parts assembled and reassembled, bringing the possibility of multiple assemblages - that was how Rodin created many of his famous sculptures.
In August, I had the chance to visit the Rodin - Metamorphoses exhibit in Montreal. It was an outstanding exhibit. My sister, the art teacher, bought the tickets for my birthday.
After our visit, I realized that Rodin, by assembling and reassembling body parts to build something new and fresh, created his art pieces the same way I write workouts, using all muscle groups to combine a full-body workout. I was flabbergasted. Who knew? I suddenly felt smart. I also realized that I sculpt bodies too!
Last week one of my friends, Miss K. who really enjoys rock climbing, asked me to join her for a climbing session. That was truly out of my comfort zone as I have a "thing" about heights. Well, to tell you the truth, I do not do well above a first floor.
I said yes.
I arrived at the climbing gym, signed my life away (waiver to fill out before you start), and watched a video describing safety rules (including how to roll if you fall). Then, my friend helped me find the right shoes. Yup, just like Cinderella. The shoes had to be quite tight to be right for climbing and to ensure a safe foothold. Miss K. gave me a very good lesson on bouldering, She showed me how the color coded routes worked and how to hold on safely. I covered my hands with chalk and went for it. Making me feel safer were the big thick mats covering all the floor surface. I observed other climbers trying out way more difficult routes. Their grace and strength actually reminded me of Spider Man! Climbing feels like you are playing a human-type Tetris game, your body being part of the puzzle.
We climbed the boulders for a while, trying different levels of difficulty. Then, Miss K. said: "Let's go get you a harness!"
After a review of how to behave when someone is belaying you (you have to have your certification to belay people), I was ready to go. I climbed the easy route ok. I tried not to look down. It worked pretty well. I did not go touch the top of the wall. I was high enough for me for now! I hinged from the hips, like sitting down, in the harness and let the belayer take me down. That was quite fun actually. You sit in the air and you slowly get down with your feet against the wall to guide you. Felt almost like having a super power!
Then I tried a more difficult route. This time I did touch the top of the wall, and felt really proud of this accomplishment! That was HIGH for me!!!
I did not know how my body would react to an activity that it was not used to. The next day, my forearms were a little sore but that was about it. (They were sore from gripping for dear life!!!) It was nice that my body served me well. I'm in pretty good shape. And that fits well with my fitness philosophy: keep yourself in shape so you can do the activities your heart desires. I want skiers to ski with strong legs and core and fabulous coordination. I want hikers to hike and come down the mountains with sturdy knees and with ankles that can take the burden. Just like I want to keep grandparents in shape so they are able to play Legos on the floor with their grandkids. When the phone rings, they also can spring up to go answer before it goes to voicemail.
You never know it might be your friend calling to ask to go do something a little out of the box. Let's say horseback riding!
You had a baby? Congrats! You are getting confident in your parenting skills and are finding your own rhythm. Good! Being a parent can be challenging. It can also be the best “growing” experience of your life!
For Moms: When your health care provider gives you the green light to start exercising, you have to take time for YOURSELF to get in shape so you can have the stamina your new role requires. It is important to take care of yourself so you can take care of others. You cannot give if you do not make time for your own needs. Let go of the guilt!
Here are my 7 tips to shape up successfully. Exercising will help you keep your sanity, and be the patient, loving, and fun parent you want to be.
1- Start at your fitness level - You will quit exercising if you are overwhelmed, especially at this busy time in your life. Find exercises that you can adapt for your body.
2- Perform strength and cardio exercises - Burn calories and build muscles. Those toned muscles will allow you to burn more calories as you move through your day.
3- Diversify - Surprise your body with new moves to keep your muscles guessing. You will not get bored and your brain will also stay challenged, helping you relax and think with more clarity during this stressful time. Yes, having a new family member is stressful!
4- Add intensity - To incinerate calories, really push yourself. This will kick your metabolism into high gear and you will like the results. Meaning your pants will fit better.
5- Simplify - No need for complicated and expensive equipment, you can work out in the comfort of your home. People tend to quit when it is difficult to make time to work out or to access the gym.
6- Work your whole body - Make sure you work all your muscle groups. Maximize your workout time by working multiple muscle groups simultaneously.
7- Use good form - Always use good technique to get an efficient and safe workout.
If you need ideas:
With their customizable intervals and exercises, our fitness apps will help you apply these tips with ease. Even better, when short on time you can shorten the intervals or perform only one circuit. Remember that a little bit of fitness in your day is better than no fitness at all. Be ready to build endurance, strength, balance, and flexibility for a great new life!
Below is a picture of myself when I was a new mom in 1989.
If you live in the northern hemisphere, it is summer right now and it is HOT!
How do you keep working out when sitting on a chair leaves you sweaty?
- Work out early in the morning (with the birds). Avoid 10 am – 4 pm.
- Drink water before, during, and after your workout
- Wear clothes that will allow sweat to evaporate (should be loose fitting)
- Lower the intensity of your workout
- If you have to, go walk at the air conditioned mall. You can bring a bag to carry (to use as a weighted object to challenge yourself). Do not bring money!
- If you have air conditioning at home, enjoy it!
Here are the symptoms and treatment for heat exhaustion and heat stroke (from the American Council on Exercise):
Symptoms of heat exhaustion: Weak and rapid pulse, low blood pressure, fatigue, headache, nausea, dizziness, general weakness, paleness, cold clammy skin, profuse sweating, elevated body core temperature (below or 104 degrees F or 40 degrees C).
Treatment: Stop exercising, move to a cool and ventilated area, lay down and elevate feet 12-18 inches, take fluids, monitor temperature.
Symptoms of heat stroke: Hot and dry skin, bright red skin color, rapid and strong pulse, change in mental status (irritability, aggressiveness, anxiety), labored breathing, elevated body core temperature (above or 105 degrees F or 41 degrees C).
Treatment: Stop exercising, transport to the emergency room immediately, remove as much clothing as feasible, try to cool the body in any way possible (wet towels, ice packs/baths, fan, take fluids).
Please use common sense when exercising during those hot summer days and listen to your body.
By the time you read these words the bone broth fad might be over.
We have seen diet fads before with wild juices and miracle potions. In its defense, there is still something to be said about bone broth. As health conscious people, maybe we needed the reminder that grandma was right.
Bone broth might not make cellulite disappear or make our hair shinier.
The real benefit in rediscovering bone broth is in the return of the SUPER SOUP, which uses bone broth as a base. Yes, dear fellow humans who are seeking the best fuel for your food dollars: soup is the new healthy diet weapon! If you prefer, call it bone broth with veggies.
Use bone broth to concoct the most creative soups possible: add kale, or leeks, or spinach, or squash, or broccoli. Cook split peas in a chicken broth base. Try pureed combos like cauliflower with turmeric, carrot and chick peas with ginger, tomatoes and red beans, any leftover broccoli. We even tried pumpkin with cinnamon and nutmeg. That tasted like the inside of a pie but left us feeling totally virtuous about it! When out of fresh veggies, add a bag of mixed frozen veggies. Clean your fridge (use veggies that are still good, do not use sprouting things or dead leaves) and make soup. You can make it spicy, if you are so inclined. The possibilities are endless. You will meet your veggie quota and fill up on goodness! If you don’t really like to cook, below are two very easy and simple (read lazy) ways to make chicken broth/stock.
What is the difference between broth and stock?
Here is what Alton Brown says:
“A stock is made from bones and whatever connective tissue and joint material is connected to them at the time they go in the pot. A broth is a liquid in which meat has been cooked. A broth may be flavorful, but without bones there will never be substantial body.”
2 Ways to Make Chicken Broth
We always keep homemade chicken broth in the freezer because we use it a lot.
Method 1 – more of a stock: Cook a chicken in the oven. Eat the chicken and put the carcass in a pot. Cover with water. Add a little pepper, onion, and herbs; do as you please. Bring to a gentle boil and keep it cooking for about one hour (longer if you want a more concentrated broth). After cooking, take the bones out of the broth and let the broth cool in the fridge.
Method 2 – more of a broth: Buy a chicken. Take the stuff out of the inner cavity!
Put the chicken in a big pot. Cover with water. Add a little pepper, onion, and herbs; do as you please.
Bring to a gentle boil and keep it cooking until the flesh comes off the bones.
Take the chicken out, and let it cool off. Don’t leave your chicken at room temperature. Put it in the fridge and take it apart the next day if you don’t plan to use it in a dish the same night. Cool the broth in the fridge.
The next day - de-fat and freeze it: If you used Method 1 or 2, the next step is the same.
Simply take the layer of fat off with a spoon. Pass the broth through a sieve. Split the broth in different containers and freeze for later use (leave some room for expansion). Label with today’s date. Use within 3 months for best quality.