Turino Fitness

Because it's all connected.


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7 Exercise Excuses & Ideas to Handle Them

Copy of Pajama Talk (8)
What excuses do you use to avoid exercising?

My most common is “I’m tired” and I also bring out “I don’t wanna” sometimes.

Totally normal.

Exercise is fully loaded. In the face of moving, we can get in our own way and avoid moving our beautiful machines.

This happens for many reasons. In this Pajama Talk we talk about seven really common excuses or reasons people use to not exercise and some ideas about how to deal with them.

CLICK HERE – Pajama Talk Episode 1

Peace, Sarah

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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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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


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Mirror Work

Self-Care and Self-Love Idea:

Mirror Work. It’s super weird, but REALLY powerful work.

Grab a sticky note, write one of these phrases on it:

“I accept you unconditionally right now.”
“You’re a gift.”
“I love you.”

Stick it on your bathroom mirror.

Look yourself in the eye anytime you go to the bathroom, IN THE EYE, and say what’s on the sticky note. It might feel really strange at first and you might want to avoid this work – that’s really telling no?

Do it for 30 days.

No joke…this work here will change some stuff inside. Promise.

Trust.

You’re worth it. xo.


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Self-Care Month – “I don’t have TIME…”

The #1 answer I got back. “I don’t have time.” “Not enough time.” “Not enough time in the day.”

I’ve been dancing around this post for a couple of weeks now and I’m not sure why. I think because it rubs up against what I hear as a trainer/teacher again and again and again ever since I had big hair and taught aerobics, “I just don’t have time to exercise.”

The coach in me wants to respond with the tough line, “No. You don’t make time.”

Uff. That’s not really how I roll now. The yoga instructor in me wants to be more spacious.

Thus the battle. So here we go….

What I want to say to people who say they don’t have time for Self-Care is this, you’re not making space for yourself in your own life. You are allowing other things to take the line ahead of you. And I get it –sometimes life is like that. But it’s when this becomes the norm that things start to go awry. When you continually subjugate your needs again and again and forget that you even have a need…that is when you need to stop and take stock.

Because you’re operating from a negative balance – an empty well. You grabbing table scraps to make it through each day instead of coming from a place of being full (or at least partially full.) You’ve probably forgotten what it even feels like to come from that place.

What does this lead to? Well…something on the other end of the see saw of wellness. Stress. Anxiety. Depression. Overwhelm. Exhaustion. Self-Medicating. Hamster Wheels. Around and around and around and around.

The thing is this – Self-Love is the heart of it. It is the beginning and the end of it. The alpha and omega. Because when you love your beautiful self, you’re more apt to TAKE CARE OF YOURSELF. You’re more apt to:

Breathe

Calm

Move

Cook healthy food

Eat healthy food

Keep your center

Quiet

Fresh air

Drink a glass of water

Practice gratitude

Choose positivity

Not drink/eat too much

I can’t take the hard line because I’ve been on the hamster wheel. I get it. You won’t get any judgment from me – but you might get an irrational hug because I want to smooth your feathers. Step off now. And remember that Self-Care can be the simplest of things done in a just a moment of your time. Breathe now. Inhale. Exhale.

Peace.Love.Joy. Sarah


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Self Care Month – “I can’t afford it.”

It’s a funny thing money – it can make you feel so trapped and hemmed in. I wish I could wave a magic wand and help people change their money story and talk about how money is just energy, but that’s not today.

Today is “I can’t afford self-care.”

Here’s the exercise – Name 3 things that don’t cost a penny that you’re able to do for yourself today to allow for some self-care.

1.

2.

3.

I think we get stuck in the idea that caring for ourselves has to be a trip to the spa or getting our nails done. And those things are lovely, truly. But it’s the simple things – the simple day-to-day things that we give ourselves that really mean something.

It’s like a string of pearls and each time you are kind to yourself and give yourself a bit of love, your strand grows longer.

Self-Care is the fertilizer in the garden of Self LOVE. That is why it’s so important.

Stringing together small and tender things that you do for yourself shows Self Love.

Cup of tea. Bath. Fresh air. Smiling at yourself in the mirror (powerful one.) Reading a book. A luxurious stretch. Quiet. Dancing to your favorite song. Calling a friend. Hug yourself. 15 more minutes of sleep. Waking up a little early so you have the house to yourself. Lotioning. Glass of cool water. Neatening the mess. Ignoring the mess. Drawing. Writing.

Everybody’s idea of self-care is different. And it doesn’t have to cost a penny.

And self-care is more than exercise. It’s taking care of the whole of you – your body, mind and spirit.

Nurturing yourself in the small moments and in the simplest of ways is incredibly powerful. It forms a powerful inner/outer blanket of Love. And it is through that Self Love that you are able to love others, share your gifts, and serve the world.

Do the three things on your list today. Carve it out. Show yourself a little tender care. You’re so unbelievably worth it.

Namaste. Sarah