Monday, March 30, 2015

Free Zumba in April


Zumba classes Sunday afternoons in April

Are you looking for a group to motivate you to maintain your workouts, challenge your fitness level and to just have fun with? It's been proven that people imitate the behaviors of the groups they spend time with. What a great idea to spend time with people who model healthy lifestyles. Try something new in 2015, add variety to your workout program and meet new people.

April 12, 19 and 26

12 - 1 pm

Bring water, towel, family, friends & kids!

Taught by my friend and colleague JoDee Geryak
AFAA certified and Zumba certified instructor at the Burbank YMCA

Classes are absolutely free!

Classes will be held at St. Francis Xavier Church
Holy Cross Hall
3801 Scott Road, Burbank

Friday, March 27, 2015

Treatment for SUI

Last week, I blogged about reasons an athlete might leak when jumping rope or running. Stress Urinary Incontinence, or SUI, is common but preventable. What options do we have?

The gold-standard option is to visit a physical therapist that specializes in women's health. It can be difficult to locate and contract the pelvic floor or the ab/core muscles. The therapist can help you think beyond kegels and move into functional work for the pelvic floor creating a fitness program that will help the diaphragm, the TA, the pelvic floor and the multifidus to work together as a dynamic system for complete core health. The therapist should assist the client in identifying the pelvic floor muscles and teach the client to coordinate the abdominal muscles in exercises as well as bring awareness of the core to functional activities, such as lifting, jumping and sneezing. Biofeedback might be used to help the client identify the pelvic floor. The American Physical Therapy Association has a Women's Health section that can be helpful in finding the correct therapist or you can ask your gynecologist for a recommendation.

You also might want to check out Julie Wiebe's blog at She has some informative videos. I learned a lot from Jen Sinkler on this post

In the meantime, there are other options to try:

* Strengthen the glutes and hamstrings - weakness here can contribute to the workout pees

* Kegels - make sure you are tightening the correct area

* Lifestyle Changes - lose weight; make regular bathroom visits; avoid caffeine, soda, citrus, spicy foods and alcohol

* Pilates - learn how to coordinate the abdominal and pelvic floor muscles

Training the muscles and developing core health for functional fitness are the best options. If you need help while strengthening those core muscles, panty-liners, such as JustGoGirl pads, are available. As a rule of thumb, it takes three to four weeks to notice small changes in urinary continence. For additional options ask your gynecologist about medication, vaginal pessaries, vaginal weights, and, as a last resort, surgery.

Knowledge is Power
 Strengthen Your Muscles and Make Them Work Better For You

Friday, March 20, 2015

Have Workout Pees?

Most women have experienced a case of the workout pees. Running, jumping rope and box jumps can sometimes cause leaking. Many women just chalk it up to childbirth and add it to the many ways our children have changed us for good. But we don't have to give up, wear black workout pants or stop jump roping for the rest of our lives. Why does this happen and what can us ladies do about it?

The official name for workout leakage is Stress Urinary Incontinence, or SUI. Our first reaction is to squeeze out a bunch of kegels but let's look more closely at the issue.

Julie Wiebe, a women's sports medicine physical therapist, says, "Incontinence is just one way of identifying a pelvic floor insufficiency. It is a signal that an imbalance in the deep core exists. The deep core is a closed-pressure system, and insufficiency in any component will impact the capacity of the whole. A female athlete may not be incontinent, but do they have any hip pain? Or low back pain? ..... Pain, joint instability and incontinence are all just signals that the system as a whole needs attention." She lists four factors that can lead to SUI:

* The muscles of the pelvic floor may be weak from childbirth or lack of exercise
* The muscles may be overactive but unable to relax, decreasing the strength of the contraction
* The pelvic floor muscles may be overactive and strong. A rigid thorax can't contain all the pressure from high-impact activities and the pressure escapes through the weakest link.
* The pelvic floor may have been damaged - episiotomy, forceps, cancer/radiation

In addition, chronic urinary tract infections can be contributors to SUI. A chronic cough or chronic constipation can be additional factors. Aging plays a part in SUI as does obesity. Certain foods and drinks can irritate the bladder. Prescription medications for other conditions can increase urine production and diabetes can cause nerve damage in the area.

If the muscles are overactive or the issue is with breath holding, kegels in isolation won't solve the problem. Central stability requires a balance of muscular strength and a neuromuscular strategy for engagement. The respiratory diaphragm, deep abdominal muscles (TA), spinal stabilizing muscles (multifidus), and the pelvic floor all need to work perfectly together to create core stability.

Next week, I will blog about treatment options.
Happy Spring - Move Your Body Outside This Week

Thursday, March 19, 2015

Spring Boot Camp Begins This Weekend

Spring Boot Camp Begins This Weekend
Two Intensity Levels - Two Time Slots 
Don't miss out. Join today!

Monday, March 16, 2015

Irish Soda Bread

 I have had a request to post my recipe for Irish Soda Bread!

I like this recipe because it has some whole wheat flour in it and it uses plain yogurt. I started making this when my kids were little and they always loved it. My family enjoys it more than the types you can buy in the grocery store. And, as a bonus, it's pretty simple to make.
Irish Soda Bread

2 cups white flour
2 cups whole wheat flour
1/2 cup sugar (I use less)
2 tsp baking soda
1 tsp salt
4 Tbsp butter, chilled
1 cup raisins (optional)
1 1/2 cups buttermilk or plain yogurt

Heat the oven to 350. In a bowl,combine the dry ingredients. Cut in the butter until it is pea-size. Stir in raisins and buttermilk or yogurt. Use hands to knead in bowl, working in all the dry ingredients. Turn the dough onto a floured surface, knead 1 minute, and shape into 2 round loaves. Place on a greased baking sheet. Cut a X in the tops. Bake 45 - 50 minutes. 
 Happy Baking!

Friday, March 13, 2015

Some GREEN for St. Patrick's Day

On St. Patrick’s Day we think of corned beef and cabbage. Expand your culinary horizons and try a different healthy green vegetable: edamame. What is edamame? As it turns out, it's just a fancy name for boiled green soybeans -- and the real secret is that they are much yummier than they sound. Here's what you'll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):
·  120 calories
·  9 grams fiber
·  1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
·  0.5 gram monounsaturated fat
·  11 grams protein
·  13 grams carbohydrate

More Health Benefits
·  The component thought to be at least partly responsible for soy's health benefits is a type of phytoestrogen called isoflavones. Isoflavones also appear to work with certain proteins in soy to protect against cancer, heart disease, and osteoporosis.
·  A new study from the Chinese University of Hong Kong indicated that soy protein containing isoflavones (phytoestrogens) significantly reduced overall cholesterol and LDL "bad" cholesterol, and raised HDL or "good" cholesterol, especially in men.
·  A study in women reported that regular consumption of soy foods was associated with healthy cholesterol levels.
Try this recipe for Edamame Hummus and enjoy some "green" in your day.

1/2 pound frozen shelled edamame (green soy beans), about 1 1/2 cups
1/4 cup tahini
1/4 cup water
1/2 teaspoon freshly grated lemon zest
1 lemon (about 3 tablespoons), juiced
1 clove garlic, smashed
3/4 teaspoon kosher salt
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
3 tablespoons extra-virgin olive oil
1 tablespoon chopped fresh flat-leaf parsley
Suggested serving: Sliced cucumbers, celery, and olives

Boil the beans in salted water for 4 to 5 minutes, or microwave, covered, for 2 to 3 minutes.

In a food processor, puree the edamame, tahini, water, lemon zest and juice, garlic, salt, cumin, and coriander until smooth. With the motor running, slowly drizzle in 2 tablespoons of the olive oil and mix until absorbed.

Transfer to a small bowl, stir in the parsley and drizzle with remaining oil. Serve with the suggested vegetables, or refrigerate, covered, up to 1 day.
Enjoy your Food, Keep Moving and Have a Green St. Patrick's Day!

Saturday, March 7, 2015

Fabulous Workout Clothes Can Lead to a Fabulous Workout

Getting into amazing activewear can launch you into exercise mode. According to Karen Pine, author of Mind What You Wear: The Psychology of Fashion, clothing primes the brain to expect the forthcoming activity. Just putting on your spandex and sneakers can be all you need to conquer the excuses.

More great news! Your workout wardrobe can do more than just motivate - it can physically lead you to be more aware of your body. Joshua Davis of the NeuroLeadership Institute says, "Formfitting workout clothes make you feel like your muscles are stronger."

That means what you wear to the gym can actually affect your performance. If you're in clothing you associate with running fast or lifting heavier weights, your brain signals you to embody those qualities, giving you a psychological push to work a little harder. Run-specific styles will make your jog feel easier. Yoga fashions will encourage more fluid movements. Zumba outfits will encourage you hit that routine harder. We internalize the characteristics associated with our attire.

Ladies, now we have another reason to buy more cute workout wear. Enjoy shopping, enjoy moving and feel powerful!