Turino Fitness

What makes you different, makes you beautiful.

strength


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Why Strength Train? A manifesto…

“Muscle is metabolically active tissue that is highly responsive to the stimuli of progressive resistance exercise. With appropriate training, muscles grow and become stronger; without appropriate training, muscles diminish and become weaker.” –American Council on Exercise

I have so many people that ask me about how to lose weight. And even though my message is about loving yourself and embracing yourself wherever you are on your wellness journey, I get it. I think you can love yourself and still want to be healthier and want to make changes.

The problem is there’s a lot of shaming stuff out there. Stuff that makes you feel less than. Especially about nutrition. I’m not going to talk about that today. But I will say this – if you can just be as consistent as possible with eating really good, really whole food in healthy amounts. That would probably be all you’d need to get you where you want to be. In addition, if you are eating when you aren’t hungry, start journaling and figure out what emotions trigger you to use food for comfort. Then, you can start really giving yourself what you need emotionally instead of turning to food…which doesn’t really comfort you. I HIGHLY RECOMMEND “Women, Food and God” by Geneen Roth. Or, check out her website at www.geneenroth.com.

Ok I digress. So after the food thing can get looked at with some tenderness and care, the next thing is STRENGTH TRAINING. Yeppers – it’s time to GET STRONG.

And here’s why – (thank you American Council on Exercise for giving me some fantastic words around all of this) READ THE WHOLE LIST…IT WILL BLOW YOUR EVER-LOVIN’ MIND.

*Feeling STRONG. Important…no?

*A decrease in depression.

*Improved posture.

*Improved tensile strength in tendons and ligaments.

Improved bone mineral density which may reduce the risk of osteoporosis.

*Injury prevention. – Muscles serve as shock absorbers and balancing agents. Balanced muscle development reduces the risk of overuse injuries that result when one muscle group is strong and the opposing muscle group is weak.

*Raised resting metabolic rate. Even during sleep, resting skeletal muscles are responsible for more than 25% of the body’s calorie use. More muscle = higher metabolic rate. In a matter of WEEKS you can improve your resting metabolic rate.

*Improves metabolism. – After a hard workout – you can raise your metabolic rate by 7-8% for 3 DAYS.

*Results in more calories burned on a daily basis.

*Raised lean muscle mass looks pretty good on a body – enhanced self confidence.

*Improved body composition, which reduces the risk of type 2 diabetes and cardiovascular disease.

*Lowers resting blood pressure.

*Improves blood lipid profiles.

*Facilitates movement of food and waste through gastrointestinal system. Four months of basic resistance exercise increases GI transit speed by 56% in older men!! Why is this important? May reduce risk of colon cancer!!

*Stronger muscles = reduction or disappearance in low back pain.

*Reduced pain of osteoarthritis and rheumatoid arthritis.

*Improved functional ability in older adults – Also in one study, older adults who performed 6 months of circuit training experienced positive adaptations in 179 GENES associated with age and exercise, giving their muscles mitochondrial characteristics similar to those of young adults.

Taken together…these benefits enhace the quality of life and lower the risk of premature all-cause mortality.

Now…let’s talk about aging.

Age alert…Physical capacity decreases dramatically with age in non-strength training adults due to an average 5-pound per decade loss of muscle tissue. You want to maintain your physical capacity and performance? Make strength training a regular part of your life.

BUT GUESS WHAT ELSE – that 5-pound per decade muscle loss leads to a 3% per decade reduction in your resting metabolic rate. That reduction = weight gain. When less energy is required for daily metabolic function, the calories that were previously used by muscle tissue (that has since atrophied due to disuse) are stored as fat.

    BOOM.

Everyone wonders why they gain weight as they get older…this is why. “But I’m not eating any differently”…you don’t need to! Your reduction in muscle is doing the trick.

So, if you’re a person who grew up in the 80’s…we were told cardio, cardio, cardio. For the good of your heart, you bet! Get some cardio exercise in a way that pleases you. But for the love of all things good and right in the world…STRENGTH TRAIN.

And before you go all crazy and start doing plyo pushups or go buy some crazy DVD’s…I’d like to urge you to visit your nearest trainer or a gym with trainers. Why? Because then you can learn about form. Trainers can help you learn how to do strength exercises properly. Most trainers are taught to ‘straighten before you strengthen’ and that simply means – we’ll look for postural deviations and weaknesses and help you correct those before adding load to your work. This helps prevent injury.

Ok. Woohoo! Get after it. 
Peace,
Sarah

self talk


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Negative Self Talk

Today my daughter said something like, “ACK I almost forgot my water bottle!” then she whacked her head and then said, “that would have been dumb of me.”

Quicker than quick, my husband says to her, “Be careful with that kind of talk Ava.” They proceeded to have a discussion about self talk and how powerful it is.

I’ve been wrestling with some negative self talk lately. I have a big exam coming up and over the course of the past six months or so – these are the statements that have swirled around me – in my head, out of my mouth, around and around…

“I’m not a good test taker.”
“I have a lot of anxiety around test taking”
“I’m not good at math”
“It seems like I can’t remember ANYTHING”

Hm.

Self talk. How does the saying go? “Be careful with self talk – it’s a conversation with the Universe.”

I find it ironic that I teach this to my clients, to my children, and yet this ONE BIG RED PAINFUL SCARY SPOT brings my self talk back down to self defeating, self flagellation, self doubt.

So for the past two weeks or so I’ve been trying to practice what I preach.

I can.
I am.
I will.

Words that I apparently need tattooed on my body so that I can remember them better.

I can.
I am.
I will.

No negatives, just positives.

I can pass this test. I can do this. I can do anything.
I am brilliant. I am capable. I am smart. I am great at retaining and recalling information.
I will be confident and calm while taking this test. I will rock this test. I will pass this test.

What are you telling yourself today? What words are you telling yourself that are dragging you down? Making you feel less than? What beliefs do you have about yourself that aren’t REAL, but you keep telling yourself the words and therefore reinforcing the belief?

Enough now.

Words are powerful. And they can change your reality.

So – take a listen. And then, replace the negative self talk with something good. Even if it seems absurd. Or unrealistic.

(Believe me…it was really difficult for me to type ‘I am brilliant’…)

And keep replacing them…until you’re not saying them anymore. Because you’re worth it. And you’re deserving. And you need to be your own advocate.

I am.
I can.
I will.

Peace,
Sarah

Courtesy Jess Hanson
http://irelandsbrothers.com/here/


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The House with Four Rooms

Take a ride if you will with me in the wayyyback machine – back to 1988. AAAAHHH! I was in college and besides having larger than normal hair, I was balancing 3-4 jobs, going to school full time and… searching for something.

It took me a good 25 years to find it, but what happened on a particular day in 1988 stuck with me.

I lived in a house with many young women and, as you can imagine, there were many boys coming and going from this house.

One of these boys, threw me a lifechanger.

I was 19 years old, and he threw me something that has hung with me for all this time. I don’t remember who he was, or if he was there with me or a roommate. I don’t remember his name or any details except for what he told me.

What he said was, “Sarah – a human is like a house made up of four rooms. Physical. Emotional. Intellectual. Spiritual. And those rooms must be aired out each day.”

Umm….. YES. YES. YES.

Yes.

We are like houses made up of four rooms:

Physical – Get out and move your body in a way that pleases you each day. Delight in the complex, amazing, beautiful you. Stretch. Walk. Hug. Move.

Emotional – Share of your beautiful self with others and open yourself to receiving the gift of others. Share air. Share thoughts. Share time. Share your gifts. Love freely.

Intellectual – Read things that challenge you, inspire you, teach you. Try new things. Go new places. Learn about different people, different cultures. Travel. Eat different food. Talk to people about things that make you think. Ask questions. Be a lifelong learner.

Spiritual – Connect with the Divine in a way that makes sense to you and resonates with you. Feel the deep connection with each other and with the collective. Open yourself up to the big mystery – LOVE. Quiet your mind so that you can feel it, hear it, and be one with it.

And all of these rooms need to be opened up and aired out every day. For balance. For harmony. For connection. For wholeness.

So – dear, sweet boy whose face I don’t remember, name I don’t remember, reason we were having this deep conversation in my rental house on Wright St. in Marquette, Michigan circa 1988 that I don’t remember…

Thank you. Thank you for teaching me something that I’ve tried to honor as best as I could, all of my life. I hope others will benefit from your wisdom as much as I did.

Peace,
Sarah

partner


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Spring Partner Class Signup

Grab your partner (or friend! or relative! or work associate! or sibling!) and sign up for my 4 week Partner Class. Come move your body and do some cool exercises that require two people. These are be amazing workouts that are fun to do together and will strengthen your bodies AND your relationships. We may have a visitor or two to help with a couple of classes that specialize in – Thai Yoga Massage and Yoga. SO COOL!

PLUS!! CHILDCARE IS PROVIDED. Our babysitter is 16 years old and has been babysitting many children (including my own since they were babies.) She is responsible, loving and fun – AND American Red Cross Certified. The kids can play at the playground while you get a great workout.

Partners Class is a 4 week series with pre-registration required! To reserve your slot, please e-mail me at turinofitness@gmail.com and let me know if you want to sign up!

Dates:
Mondays – June 2, 9, 16, 23 – Make up Wednesday June 25
6:00 pm – 7:00 pm
Linwood Rec. Center
St. Clair & Victoria
Cost – 100.00 per pair, 110.00 for families with kids

*Classes may be canceled due to inclement weather. You will be contacted 30 minutes prior to class via e-mail if cancellation is needed

sad


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Belly of the Beast.

So – I got word today that someone I loved very much had died. The thing that makes it weird is that it’s my ex-husband’s mom. Weird because all of the societal mores that swirl around relationships make it weird for me, for the family, for my family.

It’s weird.

But there was so much LOVE there. And I have to honor that love. I have to honor the woman who treated me like a daughter. Who taught me a different side of what being a mom means. Who taught me that I could be a beastly screw-up of a human…and she’d still love me. She may not agree with my choices, but she never stopped loving me.

So now…I go into the belly of the beast.

And it’s not the people I’m talking about….although let me say there are a few who are going to meet my being there with more than raised eyebrows.

But the belly of the beast is facing all of the feelings that surround divorce, losing a family, losing a way of life, losing an old self, gaining a new self, gaining a new life, carrying guilt for terrible choices, forgiving yourself, moving forward with self-acceptance, self-love and JOY.

That’s a lot of freaking feelings people.

And, ask anyone, I FEEL my feelings. I don’t run away from them. I FEEL THEM. But today…I self-medicated. And you may or may not relate to my choice of self medication…I self medicated with BREAD.

I had homemade Breadsmith bread with real butter for breakfast.

I had white rolls with ham leftover from Easter for lunch with potato chips.

I had a full container of Milano cookies for a snack with Earl Grey tea and honey for dipping.

I totally cried my way through most of this eating. Because I recognized that what I really needed wasn’t a crapload of gluten…what I needed was comfort.

I have to dust myself off now…dust the breadcrumbs off. And I have to pack my bags, leave my beautiful family who has rallied around me to support me going and showing my utmost respect for a woman who loved me…always. And it’s weird. And it’s hard. And it’s going to be scary facing down all of the people and feelings that bring up SO MUCH stuff for me. Good stuff, hard stuff, beauty, pain.

And I guess that’s life.

I hope they have bread there.

Peace,
Sarah

bootcamp23


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Getting Ready – Spring into EXERCISE

Can you feel it? Everything thawing, melting and wanting to grow?

That’s you too. You’re ready to grow. Can you feel it stirring – your desire to move?

Exercise is a hard thing to stir into your mixing bowl sometimes. Is this the year? Is this the time that you want to add it? But how to start?

I’m a big fan of one small step.

Today – just go outside and walk around the block. Or down the street and back again. Feel the fresh air moving into your body. Feel the sun on your face. Feel the beauty of putting one foot in front of the other.

And don’t let your fears stop you. Don’t let the “are people looking at me?” or the “am I jiggling when I walk?” or “I look ridiculous.” or the “this is too hard.” or the “you can’t do this.” stop you.

Don’t let ANYTHING stop you.

Because friend, you can do anything. Anything.

Just step outside your door and believe.

And then? Do it again tomorrow.

Peace,
Sarah

no.more.comparing


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Be YOU, not an imitation.

Recently I joined Twitter. In retrospect, I’m not really sure why, as it currently seems like a gigantic life suck. But there it is.

While I was perusing some of the people on Twitter – I got really excited to see some amazing female trainers who were promoting strength, and lifting weights, and how important resistance training is for women. Nice! I was stoked. So I started exploring and following and researching these trainers.

All of a sudden, in the middle of it…I started asking myself these crazy questions:

“Holy crap! Look at all of these people doing these amazing things. Should I be doing these amazing things too?”

“What AM I doing?”

“What is my niche?” (please…don’t laugh.)

“What is my marketing image?”

“Who AMMMM I?”

“What in the HELL am I doing???”

I swear to you there was some crazy existential questioning going on…and guess what else? The start of feeling ‘less-than’.

Today I woke up – deleted about half of the people I was following and then got to the heart of it.

I dig me. I really like what I do. I really like the people I do it with. And unlike the pre-packaged, mass marketed stuff going on…I kind of like the relationship that develops between me and the people I work with. I’m different. And different is good. No…different is GREAT.

It got me thinking about how much comparison shopping we all do. Looking around…look at him – he’s got great style, maybe I should have great style. Look at her, she’s so thin…I wish I was that thin. Look at them, they seem so happy, maybe I should find someone and be happy too.

AAAAHHH! NO.

Friend – you are perfect as you are. You are growing, changing, learning and evolving each day. And you are different – and THAT is what makes you beautiful. You are different from me and I’m different from you.

Delight in yourself. Celebrate your difference. BE different. And for (*&)(*& sake, don’t compromise. Be FULL OF AWESOME. Shine. And stop comparing. You’re a gift. So unwrap the packaging and show yourself. 

Peace,
Sarah

awesome

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