Turino Fitness

Because it's all connected.


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Feeling Strong on the Inside – Strength

Awhile back I was so disconnected from my body. I had been through round after round of invitro fertilization had been pumped full of meds, had given my body over to science in order to get my babies. Then pregnancy, childbirth, child rearing. For about…many years…I was just ugh…out of my body.

And the body needs to be brought in. You need to put an arm around it and hug it in close. Because the body is part of the body-mind-spirit chain. The body is where we FEEL things SENSE things…it’s a big part of this human experience.

What has made me feel MOST in my body. MOST strong, confident, secure…strength training. There a koobzillion reasons to strength train. I compiled a list – click here.

Here’s short vid with more on how strength training has strengthened me from the inside.

Invite strength training into your life in a way that makes sense for you. See what happens.

Namaste, Sarah


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Taking up Space

Last weekend, there was a competition at my local Crossfit gym. They sent out pictures on our group page from the event. I started looking, really looking at the incredible women that surround me at the gym.

They are strong.

They are amazing.

And friends?  They are not delicate flowers.

They kick some serious ass.

I combined what I saw with my eyes with how I’ve been feeling in my body since I started Crossfit a year ago…

Strong.

Able.

Capable.

Powerful.

But it lies in direct conflict with something glaring…my SIZE.

I’m bigger. More muscular. My ass is HUGE and my thighs are definitely loving up on each other when I walk. My shoulders and chest are broad.

None of my jeans fit anymore except for my boyfriend jeans…and they’re not baggy any longer. My bras are reaching maximum stretch around my middle. None of my underwear fits anymore.

So…naturally I thought I’d gained fat and was hating on myself. (uck.)

I actually didn’t put the two pieces really together until this week. I am bigger. I am more muscular. I have gained weight.

Yes…I have gained weight. AND ISN’T IT FREAKING FANTASTIC???

I was talking about this with my friend Amy and she said something that I want to shout from the rooftops.  Ready?  She said, “Why do women spend so much time and energy trying to take up LESS SPACE?”

Ding ding ding ding!

Why are we trying to make ourselves smaller? Why are we trying to take up less space?

The past couple of days it dawns on me that I LIKE THE CHANGES THAT ARE TAKING PLACE IN MY BODY. It’s different, to be sure, but I like it. I FEEL STRONG AND POWERFUL. And I love how I feel in my skin.

All of a sudden, I stopped freaking out about how none of my jeans could fit anymore…and started accepting that I liked how I was feeling in my body MORE than worrying about the size of my fantastic ass and thighs.

I ordered new jeans.

Let’s take up space sisters. Let’s inhabit the bodies we’ve been given fully and take up whatever space they are instead of warring with them and hating them and begging them to be smaller.

Peace, S


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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 enhance 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


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“Strong is the new thin…” – Unknown

I’ve been thinking a lot over the winter about what incredible pressure we have to be thin. Pressure from ourselves, our partners, our society, our media, our country. (Though if you can step back from the media one it’s a pretty funny dichotomy – on one hand telling us how we should look and on the other hand ramming junk food and soda ads down our throats…crazy.)

Sometimes, if you let it, it can give you a big case of the “not good enoughs.” Believe me, I know this tape. Back when I was a kid, my brother called me Spud Butt – and ever since, I’ve been obsessed with the size of my butt. Imagine me turned around in a mirror muttering: “Why is it the size of Nebraska? I don’t understand!!” (ps – genetics.)

My point is that I’ve given up on being thin. I don’t want it anymore. I don’t want to look like an emaciated model, nor do I want to live a life that would put me there. I like food. Also I want some PIPES…haha!

So – I’m embracing a new motto that I heard somewhere in something I read by someone I don’t remember…BUT I LOVED IT. Continue reading