Turino Fitness

Because it's all connected.


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Core Stability is Sexy – Part Deux

Let’s talk about your Transverse Abdominis. This is the muscle that helps you breathe and stabilizes your pelvis and your lower back.

Many people’s TA’s are weak and not firing – Why? Well – sitting, being sedentary, not consciously turning them on and off, pregnancy and surgical procedures (me – 2 c sections).

This can result in fun things (sarcasm) like low back pain, an unstable pelvis, the little pooch in your lower abdomen.

Here’s the deal – you don’t want to walk around constantly sucking your gut in.

That’s not core stability.

What you are looking for is a STRONG CORE all of the time. One that you also have conscious control of.

We’re switching up our exercises for the month!

5- 6 Second Hollows
ABC Plank
5- Hollows with Alternating Arm/Leg Extended
5 Bear Crawl – Forward/Backward on your Mat OR
5 Hand/Knee Hovers
ABC Plank

Click HERE for a video link of the exercises.

Peace. And remember… #corestabilityissexy
PEACE!

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Making Core Stability Sexy…?

I have to laugh because when I teach core stability, I imagine people nodding off like this…

giphy

So I decided to make Core Stability SEXY…haha! I figured if I put the word sexy in the mix it would generate some interest (or maybe just make you laugh.)

Some reasons why Core Stability is Sexy:

  1. Spine is stabilized from the inside layers of the muscles (my favorite – the multifidi) on out. You can have the strongest ab muscles in the world – and still have an unstable core. Believe me…
  2. More mobile. If your core is stable, your limbs can be more mobile.
  3. You can safely lift some (*&t.
  4. You have better balance.
  5. Less likely to get back injuries.
  6. Better posture.

So here’s a down and drrrty core stability workout:

20 Dead Bugs
ABC Plank (Plank singing the ABC’s)
20 Knee/Hand Hovers
10 Opposite Knee/Hand Hover
ABC Plank

If you want to see a video with me showing these exercises – Click Here. 

Woop!


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Ugh. Diet fads.

Today I was taking a look at this article about How Americans are Gluttons for Diet Fads and just got so frustrated. It makes my heart hurt that the diet industry is alive and kicking so well here in the United States.

I’m going to be the most unpopular person in America today, but I’m going to tell you the truth.

Ready?

There’s no quick fix.

There is NO.QUICK.FIX. people.

There is no shake, diet, drug, detox, or wrap that is going to get you thin healthfully.

There just isn’t. (Sidebar: Most people don’t give a crap about the healthfully part, they just want to be THIN.AT.ALL.COSTS.AND.AS.QUICKLY.AS.POSSIBLE.)

And when you feed into the machine of the DIET industry – it generally results in a repeat performance and then some. They’ve got you. You lost it, you gained it back, you want to lose it again and quickly.

It’s crazy making.

And it’s not good for your SOUL (because then you’re not loving the gift of YOU and you’re basing that self-disgust, hate, derision on the size of your damn pants.)

And it’s not good for your BODY (because you’re not giving it what it really needs.)

And it’s not good for your MIND (because then you obsess about it and it becomes all that you think about.)

Good food. Healthy amounts. Eat a rainbow. Move your body in a way that pleases you. Deep breaths. Get fresh air. Laugh. Love your amazing self. You may not end up being your dream size, but…you just might be AT PEACE and HEALTHY. Come on people.

Namaste, Sarah


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Issues in your Tissues

Do you think we hold things in our bodies? Physical trauma sure. What about emotional trauma? Do you think we kind of stick stuff away in little boxes?  In our minds, certainly. But what about in our bodies? Do you think we can have issues in our tissues?

Last month, I had my quarterly massage appointment with the amazing Stephanie. She does deep tissue work and also does energy work as she massages. As she was working on me, she ran her hands over the top part of my hips. All of a sudden, I burst out crying…and it wasn’t from pain. I was a little embarrassed and didn’t understand exactly what was happening. All I could think to myself was, “All my hopes and dreams were held in those two little areas….”

With her touch, Stephanie helped me to open a door that I’d locked – sealed – closed off…awhile ago.

The area she touched is the area my husband would put hormone shots twice daily for each round of in vitro fertilization that we went through. Five rounds. Three months each. Two shots a day.

I think I thought that because I had children…that it was time to tuck all of the feelings that go along with in vitro away and just be thankful that it worked.

And I am. I am SO grateful. There is no gratitude like the gratitude of a mother who receives the gift of a child by any means.

But also, tucked away in my body and unbeknownst to me were areas that I had not processed.

Pain. Sadness. Grief. Loss. Terror. Anger.

IVF taxed every aspect of me, us. Emotional, Spiritual, Physical, Psychological, Relational, and probably a dozen more that I just can’t think of right now.

But I tucked it away…and replaced it with JOY. And DELIGHT. And GRATITUDE. Because it worked and I had two beautiful babies!!

And now, I realize…I’ve got issues in my tissues. There’s stuff that I’d locked away that needs to be unpacked and felt. My husband asked, “How are you going to do that?” Well…I’m not really sure. But I think more body work with people I trust to hold me gently as I feel my way through this. When stuff bubbles up, I’ll let it come. I’m ready now to feel instead of stuffing it away. I’m giving myself permission to see the shadow side of this experience that we went through in addition to the gratitude.

It leads me to wonder about all the stuff we stick away in order to not feel. Does it result in dis-ease? Is part of wellness allowing for all of the feelings instead of denying them? I’m kind of thinking yes…

Peace, Sarah


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Self Love Month – Hypnosis

Tell me – how has your Self Love Month been going?  Have you treated yourself to some kindness and care?  I hope so.  It’s so easy in the hub-bub of everyday life to neglect to give ourselves even the smallest kindnesses.  We forget.  We get lost in the shuffle.  And all of a sudden, three months have passed by and you have neglected taking care of your beautiful self.

This month, we have featured some amazing healers that I work with at Tula Yoga & Wellness in Saint Paul, MN.  Why?  Because they are so special and loving and I wanted to share them with you.  Wherever you are, seek out some of the modalities that we featured here and treat yourself.

This week, I am focusing my loving eye on Stacy Dunn.  Besides being an incredible massage therapist (her myofascial work makes my body sing), Stacy is a hypnotherapist.  She is the first to say that her work isn’t aversion therapy nor will she make you cluck like a chicken (unless you’d like that I suppose.)  But what she DOES do is help with stress, choosing healthy eats, avoiding things that harm you like smoking and alcohol, and choosing calm. This is Stacy

selflovestacy

Stacy worked with a group of my clients to help with mindful eating and choosing healthy foods in healthy portions.  And it was wonderful.  What I love about Stacy is that it is all about Self Love.  She creates a beautiful situation in your mind that you WANT to uphold and attain.  She helps you to realize that the calm and centered feeling you feel when working with her, is attainable and maintainable in your life.

Here’s what she has to say:

Sarah:  What is hypnosis?

Stacy:  Hypnosis is a deeply absorbed state of focused relaxation.   This state of absorption is one that you achieve everyday.  If you’ve ever driven somewhere and wondered how you got there, you have experienced this state.  Hypnosis is the ability of your unconscious mind to convince or unconvince yourself of anything.

Sarah:  Are people in control of themselves during the session?

Stacy:  You are completely in control during a session.  You will not do anything under hypnosis that you wouldn’t otherwise do.  Unlike the unfortunate “stage show”image of hypnosis, sessions are very peaceful.

Sarah:  Can anyone be hypnotized?

Stacy:  Everyone can be hypnotized, if they are willing.  Like most things, practice can improve your self-hypnosis skills.

Sarah:  What is a session like?

Stacy:  Sessions use comfortable zero gravity chairs.  The beginning of each session is a gentle, peaceful guided relaxation to help you achieve a calm and relaxed state.  Once in this state, suggestions, metaphors, and images area all used to help you achieve your personal goals.

Sarah:  Who can benefit?

Stacy:  Everyone can benefit.  Hypnosis has been clinically documented to relieve stress which can contribute to most medical conditions.  For example, in a study on teeth grinding, which is significantly related to stress, 100% of participants experienced reduced grinding as shown on EMGs.  A study on hot flashes showed almost ¾ of participants reduced their hot flashes.  Hypnosis can help you unconvince yourself of harmful beliefs and convince you of beliefs that help you.  I focus on easy relaxation skills that can be used in everyday life as a part of every session and using self-kindness as a gateway to achieving your personal goals.  These skills can have a broad positive effect on many areas of your life.

Sarah:  Why did hypnosis call to you as a healing modality?

Stacy:  I became interested in hypnosis after I brought my daughter for 3 sessions.  She responded easily and painlessly.  I felt that hypnosis was a skill that is so painless, helpful and strengthening that it was underutilized.  Several years later, I decided to attend a training and really found my niche when I started incorporating self-kindness as a gateway for all behavior changes.

My personal experience with hypnosis.  I went to Stacy because I was irritated that I used wine as a crutch in awkward family and social situations.  I felt that I wanted to not have ANY crutches and be able to be peaceful and centered and at ease in all situations…even ones that make me feel really uncomfortable.  So – I went to Stacy.  And we recorded the session and I did the work and listened at home to the sessions for 30 days, as she recommended.  Result?  Frankly, I know it’s crazy – but I’m not really interested in drinking anymore.  It doesn’t feel like something I really want or need to do.  I can’t figure out the ‘why’ of doing it…so I just…don’t.

Think on it – if there is something pulling you off of your center, or if you have never even FOUND your center, or if you lose your temper, or if you eat for comfort, or if you wish you could make a different choice in various situations…consider it.  It was incredibly peaceful and I really just could listen to Stacy all day – I think she should have her own Pandora station.  You can schedule with her by clicking here (for MASSAGE TOO!)

Much peace to you on your journey.

S


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Self Love – Muscle Activation Techniqe

How’s your Self Love Month going?  I just got back from a romantic weekend and made sure to do something that always fills me up…look at art.  We went to the Museum of Contemporary Art in Chicago…heaven.  Just incredible.

Well, part of self love and self care is…health.  And for me, part of keeping myself durable and ‘in the game’ is visiting with my friend Amber who is a Muscle Activation Technique specialist.

When something goes awry in my external physical body (not my digestion or inside stuff) she is one of my first calls.  She’s helped some things that have chronically bugged me – my neck from an old injury, my shoulder from an old injury.

To be clear – and I tell everyone who I refer to Amber, MAT doesn’t tickle.  Sometimes there is bruising.  It can be painful…in a good way because the results have been, for me, worth it!!  Here is the lovely Amber – who is able to smile, tell engaging stories, and distract you while causing you discomfort.

selfloveamber

Some background – here’s some FAQ’s about Muscle Activation Techniques:

Ok let’s get to it.

Sarah:  In a nutshell and in your own words, what is MAT?

Amber:  Muscle Activation Technique (MAT) is a revolutionary approach to the assessment and correction of muscular imbalances in the body (which can cause joint and muscle pain). It’s a straightforward, non-invasive technique providing tools to evaluate an individual’s ability to produce muscle contraction and “jumpstart” the muscle to function with maximum efficiency.

Sarah:  Why did it call to you as a healing modality?

Amber:   I discovered MAT at a fitness conference and was drawn to it within the first 5 min of the lecture! After researching MAT, I signed up. I’ve been treating clients for 8 years now and am so grateful for being able to have this tool, as I see how it impacts so many people in such a positive way!! Such a rewarding career!

Sarah:  How does it help people?

Amber:  It helps many to continue or get back to a lifestyle they enjoy. Many suffer from aches/pains/injuries/unknowns and get frustrated because it limits how they are living their lives. MAT helps peoples bodies work like they are meant to work and a lot of times this helps to reduce or eliminate the pain.

Sarah:  What can people expect when they come?

Amber:  When people first come to see me we go through a full history to see what’s all going on and what their goals are regarding MAT. I then assess the body with range of motion tests. Next I test and treat individual muscles, opening the ranges and continue on from there.

Sarah:  Why would you tell someone to try it?

Amber:  Many people think they just have to deal with some level of pain, they’ve tried everything else or many throw it into the “aging” category. You don’t have to live with pain.  There are also others that want to take their fitness level to the next level.  It’s a newer technique and is helping everyone from elite athletes to the elderly to rehabilitation patients.

Sarah:  Do you have to be ‘hurt’ to see you?

Amber:  MAT can work for anyone, even people who don’t have any “issues”. It’s an amazing tool that helps your body work and function how it’s supposed to so you can feel great and do what you want to.

Amber doesn’t know this, but one of the most fun things is connecting with other people who have been treated by her.  We need to start a support group or a Facebook page.  We compare stories, “Has she done anything in your feet?”  “AAAHH!  Yes!  Feet are the worst!”  It’s like we’ve survived something together.  I had a client who called me and said, “IT DOESN’T TICKLE!?!  THAT WAS HOW YOU PREPARED ME FOR AMBER??”  Haha!  Hoo boy.  Good stuff.

But then, you notice that you have full range of motion in your shoulder again.  Or that you can actually see over your shoulder without having to turn your whole body.  Or that…whatever…doesn’t hurt anymore.

Check her out.  http://www.tulayogawellness.com/ or at http://www.aviditymat.com/

Much peace, love and joy to you!

Sarah


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Some Tips on Handling Emotional Eating Attacks

-Take a pause.

You’re in front of the pantry, refrigerator, snack drawer.  Stop.  Don’t move.  Take a deep breath.

-Ask yourself if you are ACTUALLY hungry? 

This question is a deal changer.  It means you actually have to tune in to what you normally ignore.  Ask yourself, “Am I really hungry right now?”  Pay attention and remember that real hunger gives notice for awhile – first an empty feeling in your belly, then some rumbling, then some gnawing.  That’s real hunger.  Are you reallllly hungry?  Or are you something else?

-If you’re not hungry, ask yourself WHY you are standing in front of the pantry?

If the answer is that you’re not really hungry and that you’re standing in front of the pantry, refrigerator, snack drawer for other reasons, let it come in that you’re having an Emotional Eating Attack.  Simply notice that you are in the middle of an attack of emotional eating.  Notice, but don’t chastise.  Notice but don’t do anything.  Just notice it.  Then step outside yourself and say, “I’m not really hungry.  So WHY am I standing in front of the pantry?”  Answers will come up – bored, stressed, angry, frustrated, etc.

-Journal what happened leading up to it and what you are feeling.  Are there any patterns?

What feelings are you feeling?  Grab your journal and write about it.  You’ll notice some patterns appear – feelings that ‘trigger’ you to stand in front of the pantry.  Then, once you see what feelings trigger you, you can seek out what you REALLY NEED on a soul level.  Because take it from me, potato chips are a quick fix, but they do not address what I really need on a soul level.  What is it?  Comfort?  A hug?  A conversation?  Intimacy?  Quiet?  Calm?  To be alone?  Something to do?

-Give yourself what you really need. 

This step can be tough.  It’s hard enough trying to figure out what you’re feeling, but then actually figuring out what you really need?  This takes some serious self-care.  And friend?  You are so worth it.  Treat yourself to what it is you really, really need.  Really nice bath salts? Check.  Organic herbal tea? Check.  A firepit in your backyard? Check.  Whatever.it.is…give it to yourself.  Create some space and give yourself permission to gift yourself with what you need.  Things to try:

Sip on some herbal tea.

Drink a glass of water.

Change your scenery.

Take a bath.

Go for a walk.

Go to bed.

Call a friend.

Pick up a book.

Peace to you on your journey,
Sarah