Turino Fitness

Because it's all connected.


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Summer Hydration – Drink Your h2O

Temps are rising and you’re sweating more – remember to drink your water to replenish your fluids.

There are so many reasons why water is good for you. Click here to learn some of them and for some ideas around summer hydration.

 

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Summer Eating – Helpful Tips

It’s summer! And with summer comes barbecues, weddings, potlucks.

It can be A LOT TO NAVIGATE. Where do you start? How do you construct a plate that supports your body, mind and spirit? How do you approach the dessert table?

Theresa Horne of Sisterhood of Strong and I talk about how we navigate summer event eating.

Theresa and I are all about tips you can use right now. Things we’ve learned after years of contending with food and dealing with our relationship with food.

Let us know what you think and if you have any questions and comments.

 

Peace,
Sarah


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ONE Thing to Help Your Low Back Pain

Your body is brilliant.

It may not feel that way because it’s not cooperating with you or is in pain…but really, your body is brilliant. When something isn’t functioning due to injury or sensory motor amnesia (brain/muscle forgetting how to work together properly) other muscles come on line to help you.

And that’s beautiful…and sometimes painful when they overwork or are causing misalignment.

With regard to your low back – often there are 3 reasons or combination of reasons your back hurts:

  1. Lack of stability in your core
  2. Lack of spinal mobility
  3. Misalignment

Best ways to begin to address these things is Core Stability – of the many practices to stabilize your core?

DIAPHRAGMATIC BREATH. Learn more here:

In the video, I talk about two blog posts that invite core stability – here are the links:

Making Core Stability Sexy

Core Stability is Sexy – Part Deux

Diaphragmatic Breath is one of the BEST GIFTS YOU CAN GIVE YOURSELF.

Start to notice what it feels like to soften the area around your middle. Put a hand on the space between your belly button and the bottom of your ribs. Breathe. Are you belly breathing? When do you lose your diaphragmatic breath? Can you diaphragmatically breath while you’re sitting? Standing?

Here’s a 5 minute practice. Enjoy.

 

 

 


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T3 – Two Trainers Talking Vodcast – Importance of Self-Care for Moms

NEW PROJECT!! I’d like to introduce my friend/colleague Theresa Horne of Sisterhood of Strong (or here at FB Sisterhood of Strong.) Theresa is an incredible trainer, motivator, mom and human.

She and I have teamed up for what we’re calling T3. Two Trainers Talking. It’s a vodcast or video podcast. Theresa and I are both passionate about simplifying health and wellness (it’s not a rubik’s cube) and accessible (everyone can do it.)

This month: The importance of self-care especially for moms.

Click here to view.

 

Please give us feedback and drop any questions you have below.

Peace, Sarah & Theresa


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Feeling Stress in Your Body

Part of improving chronic stress is to start to sense and feel it.

Close your eyes and start to sense and feel.

Ask yourself:

  • Am I stressed?
  • Where do I feel that stress in my body?

You’ll start to notice often there is a pattern of where you feel your stress.

This is a beautiful practice because as soon as you can get in touch with FEELING your stress, you can start to catch it earlier and earlier. And once you start catching it earlier, you can start attending to it sooner.

Where do you feel stress in your body? Every body is different.

Namaste,
Sarah


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Depression Part Two

IMG_20171210_083308184.jpgI’ll never forget the day. It is completely bright in my mind like it happened a minute ago.

I woke up. It was spring. A perfect, melty March day. You could hear the snow dripping off of the building. The sun was shining in through the windows of my small apartment. There were little dusty floaties in the air of the sunbeams.

I took a deep breath and felt something I hadn’t felt in months and months and months…I felt good. I felt a sense that all was right with my world. I felt hope. I felt optimism.

I felt my SELF.

In that moment, I realized that I had been depressed. I didn’t know because I’d never been depressed before.

I got dressed and took myself to a local art store. After purchasing a pad of drawing paper and some charcoals, I drew and wrote poems and CREATED in my kitchen with a cup of tea.

And I knew that it was over. That I had come out from under. That I’d thrown the blanket off of my life and could breathe again.

Please don’t get me wrong – my life wasn’t perfect. I still had a crappy boyfriend, a stressful job and no real friends yet in my new city. But I WAS HOME in myself. From that moment on, I was solid in the footings of myself.

And also, from that day on – the memory of my depression lived on in the back of my brain. I knew without a doubt that I didn’t want to go back there ever again. It’s not that I lived in fear per se, but I knew I didn’t want to go back there ever again if I could help it.

Since then I have had postpartum depression twice.

I had no idea because it didn’t FEEL the same. It was ragey. The first time I coped with my usual – cigarettes and alcohol. The second time – I went on medication.

And every fall, when I experience the natural slowing and dip of my energy…I get scared. I start counting days. After a couple of weeks, I ask my partner, “How long have I felt like this? How long has this been going on?” Nervous that it’s gone on too long and that I need to get help again.

And invariably, just when I ask that question….I turn back up.

But I’m always watching.

If you or someone you love is living with depression, please reach out. There is help. Call the NAMI Helpline at 800-950-NAMI or text ‘NAMI’ to 741741 or e-mail info@nami.org.

Peace, Sarah

 


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Gut Health & Stress, Anxiety & Depression Connection

When we are stressed or anxious or depressed, we often turn to ‘fun-buttons’. Everybody’s fun buttons are different – sugar, overeating, junk food, salty food, baked goods, coffee, alcohol, cigarettes, etc.

The irony is that the things we turn to as fun buttons often disrupt the balance in our gut or damage our gut.

Why is this important?

Well…because your gut affects your seratonin levels. I’m going to share this excerpt from Kris Carr’s book “Crazy, Sexy Diet.” It about blew my damn mind:

S^*&T for Brains Excerpted from “Crazy Sexy Diet” by Kris Carr

Ever heard of the brain-gut connection? Dr. Michael Gershon, a researcher at Columbia University, calls the gut the “second brain.” The gut has its very own nervous system—the small intestine alone has as many neurons as your spinal cord. Neurotransmitters are natural chemicals that that transmit signals from one part of your brain to another. Guess what? They’re also found in your intestines. In fact, a whopping 95 percent of all serotonin, one of the most important neurotransmitters, is made by nerve cells in your gut. And get this – the gut has at least seven different kinds of serotonin receptors. An imbalance in serotonin levels can be an underlying, cause of depression. If one brain is out of balance, it stands to reason that the other one (the one you’re using to read this) might be out of balance, too.

Click Here for the FB live I did on it.

 

Much peace, Sarah