Turino Fitness

Because it's all connected.


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T3 – Two Trainers Talking / Goalsetting

T (1)Do you have a hard time figuring out goals and steps to reach them?

Do you get really excited about exercise programs and then fizzle out after a week or two?

Then this episode is for you.

Theresa Horne of Sisterhood of Strong and I have joined together for another vodcast. This episode dials in on how to get specific so you can bring action into your goals.

Click here to see it!

 

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Inspired Mover – Kate Havelin

kate by shore

This month Inspired Mover is Kate Havelin.

There is so much about Kate that inspires me. She has written a bunch of books – her latest that I highly recommend is called Explore Twin Cities Outdoors and please check out her blog Going Places where she writes about her travels, activism (the story on her arrest with BLM is outstanding), art and nature.

kate flowers.jpgKate is breathtakingly beautiful and seems to have no attachment to it. She is self-assured, incredibly smart, talented and articulate. She is also tremendously humble and loving with a deep desire to serve and make the world a better place.

Also, Kate is a kick-ass mover.
1) At Bootcamp, she always challenges herself.
2) She meets herself wherever she is on the day she comes to class. She modifies as she needs to without worrying about what anyone else thinks.
3) She moves in many different ways – paddling, yoga, walking, hiking…

Here’s Kate’s story in her own words:

What do you like about getting out into nature?

Being outside– exploring alone in the woods, strolling through parks, or walking along the river– makes me feel connected and part of the world. It’s a treat to hear wind kate kayak.jpgthrough trees, waves whooshing, birds chirping, people biking, walking, paddling along the river– it’s life in action! I feel lucky that I’ve gotten to explore nature for my work. I hiked dozens of trails to research my new trail guide, Explore Twin Cities Outdoors, which will be out this spring. It’s fun to get out and see new places!

Have you always liked to move your body?

Growing up, I had a big disconnect between my mind and my body. I believed that the ‘me’ that mattered was only from the neck up, my head. My body was just this thing that wasn’t the real me. I played sports– field hockey, soccer, lacrosse, but never considered myself an athlete. I was a writer, student, etc. I didn’t like my body, always thought my neck, legs were too big.

Kate outdoorsIn college, when I began running, just to run, I began shifting my idea of who I was. Running, at first, let me cope with a broken heart. In time, running helped me connect my body and head. I saw that I was strong and could run long distances. I was happy with what my body could accomplish and began to accept how I looked.

Is movement something you feel like you ‘have to’ do or something you ‘like to’ do?

I hear and read about how so many people have to force themselves to move their bodies. Sure, there are mornings when I want to turn the 5 AM alarm off and burrow Kate Nature1under the blankets, but I know when I get up, have coffee, and get moving, it’s the best way to start the day. That said, this morning, I did not set the alarm since i stayed up too late and know I needed sleep more than AM exercise. I do try to be balanced, and not force myself to exercise if other parts of my life are too crazy (ie. Too much work, not enough sleep, injuries that need rest more than movement)

Why do you like to move?

I know that exercise makes me happy and keeps me balanced. Moving my body– running, walking, Boot Camp, yoga– helps my mind as much or more than it helps my body. I am so thankful that I like exercise.

What are your favorite ways to move?

Kate Smiling.jpgFor three plus decades, running was the activity I loved most. I ran when I was antsy, sad, bored, angry. I ran regularly from my junior year in college until two years ago. I ran 18 marathons, along with a few ultra-marathons, in a decade, starting when I turned 40. By age 55, my body let me know running wasn’t working for me anymore. I have scant cartilage in my right knee, and I’ve accepted that I can’t run anymore. I miss the joy and freedom of running, moving through time and woods, like an animal, my mind floating free. I’m grateful for every mile, every race I had. Now, I focus on finding joy in other ways to move. Kayaking is the the closest thing to running I’ve found. It’s a delight to step into a kayak, paddle alone on kate nature3the water, and use my body to float free in the world. I can’t wait to get out and kayak this year. Until then, I’m enjoying working up a sweat at Boot Camp with you, Tula yoga classes, using cross-trainers, exercise bikes, rowing machines, and free weights at my gym, the Jewish Community Center, and walking outside. It’s been a treat to walk outdoors in California and Arizona this winter, with my husband. Hiking hilly trails, being in nature, is a delight. After breaking my wrist slipping on ice in December 2016, I’m really cautious about winter walking in Minnesota. But even here, I’ve been able to get outside and walk. Soon, I’ll be able to bike outside again!

Does your body feel differently now that you’re older when you move? In what way?

Kate by Sign.jpgI joke that aging is like playing Twister– having to focus on injuries and sore spots, Left wrist! Right foot! I’m 57 and expect that I will have to do more to keep my body flexible and healthy enough so I can keep moving. And I’m motivated to keep active. I know I have to manage my weight so my bones and joints aren’t forced to deal with excess pounds. I know I can’t do everything I used to do, and I will find new activities that suit my body– less pounding, no jumping, more stretching, more time in the pool, on a bike, in a kayak.

Does getting older frustrate you in any way or no?

The alternative to getting older is being dead. I don’t want to live forever, but for as long as I can, I want to keep moving.

How is your love of travel and exploration and movement connected?

I love, love, love seeing new places, heading out on trails and streets where I don’t know what’s around the bend. That’s a thrill of traveling.

What do you like about getting out into nature?

Kate Nature2Being outside– exploring alone in the woods, strolling through parks, or walking along crowded city sidewalks– makes me feel connected and part of the world. It’s a treat to hear wind through trees, waves whooshing, birds chirping, people, bikes, cars, and buses passing– it’s life in action!

How does moving your body support the all of you?

I get stressed easily and moving helps balance that stress.

What advice do you have for us?

Find some way of moving your body that makes you happy. Maybe it’s walking around a lake with a friend. Maybe it’s Tai Chi or martial arts. Maybe it’s swimming alone or racing with hundreds of people. All of us are animals who need to use our bodies.

Thank you Kate for inspiring me and so many others. xo


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Lead with Love

Today I found my favorite lemonade on sale at the grocery store (Calypso – try it) and it was 3 for 3.00. I bought 3.

The lady at the checkout is named Anita. She was excited to enjoy the sunshine on this beautiful day getting out of work in 45 minutes.

“Do you like lemonade?”

“Yes!”

“Try this one!”

We talked about motherhood. Her daughter is 38 and works with her at the grocery store. She has six kids. She adores them.

The man sitting on the corner hoping for change looked hot. I rolled down my window.

“Want some lemonade?”

“Yes please!”

The thing is…we can lead with love. We can look in each other’s eyes and see our connection.

We are all connected.

Look…see.

Copy of Copy of The future belongs to those who believe in the beauty of their dreams.


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Inspired Mover – Aisha Bams

One of the things I love about the world right now is that we are more socially connected than ever. I can follow and learn from and be inspired by people in different places on Instagram or Facebook. One of those is Aisha Bam. headshot.jpg I follow her and her group Fitte Factory on Instagram.

Aisha inspires me because her joy in moving her beautiful machine is evident in each picture. She is joy-filled.  She combines a love of strength and mobility and shares it with the world on her Instagram page. Aisha teaches yoga and is part of a group of teachers that share a love of calisthenics and yoga with people in New York City.

Also, Aisha makes movement a regular part of her life. She has found ways to move that light her up and she does them regularly.

Here’s her story in her own words:

Would you tell us please about your road to wellness? 

 I always had a curiosity for wellness and fitness but I didn’t have a solid foundation. I’d workout at the gym a little here and there, but I wasn’t consistent and didn’t really know what I was doing.

From my senior year of high school to my college graduation, I went from weighing about 145lbs to 214lbs. My cholesterol was high and reaching down to tie my shoes was a challenge. The weight gain was simply because I loved to eat (and still do).  I got my first job during my junior year in high school and was able to afford my own food.  I made it a point to eat at major fast food chains simply because my family couldn’t afford that type of food when I was growing up.  I was making up for all the times my mom said “I don’t have McDonalds money.” I also ate all of the food on my plate even if I was stuffed because I was taught not to waste food.

onphoneIn my mind, I knew that I would eventually lose weight after I left college since I’d have more time to focus on fitness.  By 2012, I had lost 40lbs on my own with little physical effort.  I was inspired by books like In Defense of Food by Michael Pollan and the movie Food Inc.  The one line in the movie that stuck with me was “we vote with our forks” so I started reading food labels and slowly changed my diet.  As much as possible, I try to stay away from processed foods with too many ingredients.  I try to avoid anything with high fructose corn syrup, soybean oil, hydrogenated oils and anything that’s difficult to pronounce.

The rest of the weight came off through boot camps and other fitness classes (like PRX14.) I enjoy working out in group settings.  I love the support of other participants who are going through the same process.

KettlebellOverheadIn 2014, a friend introduced me to Revolutionary Fitness.  I consider them the icing on the cake in my fitness journey.  They were big on food/fitness justice.  Their goal was to make high quality fitness accessible to underserved communities as well as to arm the people of those communities with the education and knowledge to take care of themselves.  In 2015 I went through their certification program and became a People’s Trainer. The director of Revolutionary Fitness added me to their teaching calendar and I taught kettlebell and yoga classes.

More recently a group of friends and myself started running boot camp classes under the name Fitte Factory.  We train in many different modalities which included HIIT, strength training, mobility and yoga.

pullup

Would you please share about your yoga journey?

My yoga journey started in 2011 when a friend of mine convinced me to go on a hunt with her for nice yoga studios around the city.  She wanted to start taking yoga classes YogainBrazilbut didn’t want to do it alone.  We started going to Pure Yoga and at the end of  my first, I felt a sense of pure bliss and presence.  It was unlike anything I’ve ever felt.  It helped me manage some stress and anxiety that I was dealing with at that time.  When I started yoga I was one of the heaviest women in the class and I didn’t give AF.  I was there for me and had fun with the practice.  I would laugh at myself when I fell out of poses or couldn’t get into a pose.  What mattered most to me was the attempt. I completed a 200 hour YogaWorks teacher training in the fall of 2016.

What are you favorite ways to move and why?

Yoga, calisthenics, workouts on monkey bars, suspension training and inline skating.  All of these modalities involve dealing with one’s own body weight.  I think it’s super important to be able to toss your own weight around before using crazy nonsensical gym machines and weights at a gym.

What has movement brought to your life?

 Peace, ease, energy, awareness, appreciation, gratitude and awesome friends.

 

When you started, was weight loss your goal?

Weight loss was the goal but I was also looking to become physically stronger.

How is your relationship with your body now compared to before your journey started?

handstandI was always grateful for what my body was able to do despite being heavier than I wanted to be at times.  Now I’m even more appreciative and I think that additional appreciation comes from my yoga practice.  I appreciate how my body is its own universe in a sense, so mysterious, and it works so hard to keep me alive and well.  There’s so many bodily functions and processes that are still unexplained but work so harmoniously to keep us balanced.

What would you tell people about getting started?

Start by moving your body in a way that you love or can fall in love it.  Try different classes.  Dance in the mirror or while you’re cooking or play in the park even.  If you hate going to the gym then don’t go to the gym.  If you hate running/jogging then don’t do it.  Once you start moving try revisiting those things later to see if you still hate them.  Live your life doing things you love to do.  It’s all a matter of finding what you like and doing it consistently.

DipsNutrition plays a big role as well so start making small changes and eventually it will lead to bigger changes and results.  Sometimes it’s a matter of trial and error when it comes to fitness and food choices.  What works for some may not necessarily work for you.  And even with all of that with time your body changes and you may need to adjust your level of activity and food choices.  Find balance in how you eat.  Enjoy your food, never call it a cheat meal or cheat day.  You’ve simply indulged.  Take the guilt out of eating something you’d consider unhealthy.  Your language and feelings towards foods that you eat can affect how your body processes it so be mindful of that.

What does movement mean to you?

Movement means life.

What would you tell people about staying with it?

 myparkIf you are moving in a way that you’re body loves, you will stay with it, even if you take breaks every now and then.  It’s also helpful to have a tribe to join you your journey.  Take breaks and rest when you need to.

What have you learned?

My road to wellness is ongoing and infinite.  The knowledge to be gained is never ending especially as my body changes with age.  So I’m always open to learning more and sharing what I’ve learned and keeping an open mind with regards to health and fitness.

The most important thing that I’ve learned is that everybody is different, what works for one person may not necessarily work for another person when it comes to nutrition and movement.

What advice do you have for us?

Get outside, get some sun, play like a child and have fun!

Thank you Aisha for inspiring so many.

Peace, S

 

 

 


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Rant – Spot Training Followup

Hey! You may recall that I went on a tear about a problematic post that my certifying organization put out as part of their newsletter.

They responded.

They asked for my help for topics to include. So I thought I’d give you my list that I’m sending them.

But ALSO…what do you have? Add any in the comments. EDITED TO ADD: People have added comments and I have changed verbiage to my request via FB. I have added their comments below in red.

1. How important representation of all bodies is important in the fitness, wellness and health community.

2. How fitness professionals can be be more inclusive to people with different physical, mental abilities. Call it out/ name it for what it is….ABLEISM! Folks don’t use that word enough and in order to talk about oppression fully, ableism needs to be named. 

3. How EXPENSIVE it is to eat healthfully – and it’s hard to eat healthfully when you don’t have expendable income.

4. How to be inclusive to the LGBTQ community. (I JUST HEARD a trainer making fun of the way someone spoke who was a member of the LGBTQ community!!)

5. Representation of the trans community in your literature.

6. How to make information about health and wellness accessible to people who don’t have the resources to hire trainers, go to the gym, eat fruits & vegetables.

7. How to make our profession more represented by POC.

8. Cultural appropriation of yoga and how important it is for people who are white to dig into this topic for themselves.

9. Acknowledging and talking about the current research around being healthy and overweight.

10. Talking about the new faces of body positivity – and how that looks differently than you may think. There are people on the front lines pushing forward what this means – let me know if you need some recommendations.

11. That racism has SEVERE health repercussions on POC and QIPOC – not just with outright racism, but macro and microaggressions endured.

12. The lack of diversity in the industry doesn’t make it feel open or accessible to everyone.

13. Scholarships for people of color to receive their certifications as reparation for 400 years of oppression.

14. Sexism in the fitness industry.

15. Ageism in the fitness industry.

16. Bridging cultural barriers. Understanding that they exist and how can we serve.

17. That there is a huge connection between mental health and physical health.

18. Cutting edge research on gut health.

19. Cutting edge research on the importance of diaphragmatic breath on all of the systems.

20. That there is more to health and wellness than your size. Recognize that the “5 moves to leaner legs” is problematic!!

21. Representation of Queer and Trans People of Color (QTPOC)

22. Consider challenging fitness programs to not be gendered (e.g., Zumba are not solely for women and weight lifting is not solely for men, not girl pushups or boy pushups, not the women’s barbell/men’s barbell.)

23. Addressing disordered eating as a trainer. How important it is to understand the complexity of this issue as a trainer.

24. Post natal care for women and addressing how to safely move after a baby. 

25. Post natal care for women who have had c-sections and how to safely move after birth. 

26. How your body changes after children and how your body changes as you age. Represent the TRUTH in your images.

27. Different measures for fitness than losing weight or looking fit.

28. Helping trainers understand that people of size have a really hard time finding clothing and equipment that fit them. Also understanding that being a bigger person impacts things like shoes (we wear them out faster) and why it can be hard for people to get good shoes (running stores can feel really intimidating.)

29. “WE NEED TO STOP saying “all ten fingers” and “all ten toes” on sh*t where saying “all your toes” or “all your fingers” is good enough. I have a [yoga] student who does not, in fact, have 10 toes, and every time I teach a pose where you put all your toes down, I immediately think of her and get angry on her behalf thinking about the number of classes I’ve attended where anatomy is attached to a specific number.”

30. “For the idea: Avoiding Ableism – not specifying weight, having verbal cues for those with visual impairment.”

31. “I hate the word lean. It’s like they thought “oh, we can’t use skinny anymore, we need a new word” and came up with lean like it’s some impenetrable code that the fatties will never figure out.”

32. “Look outside your community (ACE) for “experts” in fields like fat acceptance, body positivity, inclusion, equity, etc. and listen to what they have to say. LISTEN.”

 


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April Full Body Challenge Tools

We’re in the middle of the April Full Body Challenge. There are four movements (squats, pushups, situps, planks) at three different levels for the month.

 

I’ve been hosting a Facebook group for the month and putting tools in the group. I want these tools available to you. Check out these links – whatever works for you.

Welcome Video – Click Here

Pushup Options – Click Here

Links for Situp Options if Situps aren’t your jam: Core Stability is Sexy 1 and Core Stability is Sexy 2

Plank Best Practices & Modifications – Click Here

Soreness and Why it’s a Good Thing – Click Here

Squat Best Practices & Modifications – Click Here

Post Workout Mobility – Click Here

I hope these vids are helpful. 🙂

Much peace, Sarah