Another “Stronger Self” through Yoga and Group Training

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 Another “Stronger Self” through Yoga and Group Training

 

For the past twenty years, I have been plagued with shoulder, neck, and hip problems. (I think it’s from lugging around four children!) I have sought relief by visiting doctors, chiropractors, massage therapists, and even an acupuncturist.  Although I was able to find some temporary relief from these practitioners, nothing provided me with lasting relief.  Moreover, middle age, weight gain, and menopausal symptoms had left me resigned to the belief that I would have to deal with these aches and pains for the rest of my life.

When I walked into My Stronger Self a year and a half ago, however, things began to change.  Strength training and cardio training helped me to feel fit and strong.  I began losing weight and inches, and, while I was feeling more positive, I was still dealing with neck, shoulder, and back issues.

Several people recommended that I try Denise’s yoga class, but I was reluctant.  I had participated in several different yoga classes over the years, and my experiences had not been happy ones.  Some of these classes were extremely competitive, with instructors pushing participants to achieve and maintain positions which seemed to me to be physically impossible; others were heavy into “new age” style practices with chanting and meditation.

When I finally tried Denise’s class, I was pleasantly surprised.  The atmosphere was supportive and pleasant.  There were no competitiveness and no “religious” feel to the classes.  I was able to participate fully from the very beginning.  Denise was very sensitive and supportive of my needs, explaining techniques and poses clearly and thoroughly and encouraging all participants to “honor their bodies” and not feel negative about any physical limitations they might have.

I remember leaving that first class feeling limber, loose, and eager to return.  Since then I have been participating regularly in the yoga classes offered at My Stronger Self.  My first impressions of Denise and her class continue to be affirmed.  I’ve found Denise to be a gentle, warm, and caring instructor who is genuinely concerned about the needs of her students.  She challenges us at our individual levels, continually encouraging us.  The atmosphere she creates is warm, relaxed, and comfortable. I leave yoga classes with a feeling of accomplishment and a renewed peace of mind.  In fact, when I am prevented from attending classes due to travel or other commitments, I notice a difference immediately and can’t wait to get back into my regular routine.

I am happy to share that I have been able to manage my neck, back, and shoulder issues since I’ve been regularly attending yoga classes. Yoga has provided me with other, unexpected benefits as well.  My menopausal symptoms of mood swings, night sweats, and hot flashes have virtually disappeared.  The mind-body connection emphasized in yoga classes overflows into my daily life enabling me to feel more in control and less stressed out (particularly important during this busy time of year).  I feel more confident and positive than I have in years. I’ve found that yoga classes complement the strength training and cardio classes at My Stronger Self by providing greater flexibility and strength in both my body and mind.   I heartily encourage anyone to explore yoga classes at My Stronger Self.

Thank you Barb Falconer for that wonderful testimonial!

Just another reason to join us here at My Stronger Self Fitness. Denise is RYT (Regsitered Yoga Teacher) 200 and comes to us with over 25 years experience.  You will find Denise teaching every Wednesday at 10:30am & 6:30pm as well as on Saturday’s at 9:45am. Drop-ins are welcome at just $8/class. You can view our complete schedule online just click here.

Eat These Carbs For A Flat Belly

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Eat These Carbs For A Flat Belly 

Top 4 Carbs For A Flat Belly

While there are plenty of BAD carbs out there (think white bread, sugar, desserts, etc) you don’t have to completely eliminate carbs from your diet in order to burn fat fast, especially when you choose the RIGHT sources. Having said that, below are our top 4 choices for belly-blasting carbs that’ll leave you full and satisfied, while helping you toward your fat loss goals to boot!

#4 – Berries & Cherries

Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.
 
I enjoy fresh berries for dessert several times a week and it’s an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of greek yogurt… Mmm :)

#3 – Sprouted Grain Bread

Sprouted grain breads, like Ezekial 4:9 bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100% whole wheat breads.
Instead, Ezekial bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein, and 6 grams of fiber, so don’t give up the bread, just choose the right kind!

#2 – Quinoa

While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa.
Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.

Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form. Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.

#1 – Beans, Lentils, and other Legumes

Beans and Lentils, part of the “legume” family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you’ll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans…and the list goes on.

 

For our “10 Healthy Meal Ideas”, email us at FitForLife@MyStrongerSelf.com

 

Food Drive for Gleaner’s of Livingston County

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Food Drive for Gleaner’s of Livingston County

 

 

My Stronger Self Fitness is teaming up with Gleaner’s this holiday season. Stop in to our fitness studio at 1361 Old Us Highway 23 in Brighton and drop-off any non-perishable food items or personal care items. We’re also asking for donations as the price of admission to our FREE Saturday morning boot camp at St. Mary Magdalen Church in Brighton at 830am. We have a drop-off box at the church gym as well.

 Our Goal is 500 Items

We’ll be taking donations now through December 15th … Happy Holidays from all us at My Stronger Self Fitness!

Ask the Trainer: 10 Minute Workout

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Ask the Trainer: 10 Minute Workout

 

In this weeks “Ask the Trainer Tuesday” with Lori Murphy, Personal Trainer and Fat Loss Expert of My Stronger Self Fitness in Brighton, MI, demonstrates how anyone can squeeze in a short but effective workout when you have very little time. It’s important to stay on track and we all get very busy at times, but even this 10 minute workout will help keep you on track by not missing your planned exercise, get your heart pumping and those muscles working.

You’ll do 10 jump squats, 10 push ups, and 10 double arm rows.  Take a short break (about 15 seconds) and keep repeating these exercises for a total of 10 minutes. When using weights make sure the last couple repetitions are challenging. If it’s too easy then it won’t be effective.

Thank you for all your questions, if you’d like to ask a question leave a comment in our comment box.

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Over $1000 Raised for Team Kendal Kidz

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Over $1000 Raised for Team Kendal Kidz

 

My Stronger Self Fitness teamed up with Team Kendal Kidz for our Boot Camp Game Day to raise money for this wonderful foundation dedicated to raising money to send kids with cancer to Special Days Camp in Montague, MI as well as research dollars for Children’s Cancer Research Fund. This foundation was established in memory of Kendal Lividini, a Hartland High School student that lost her battle with Acute Myelogenous Leukemia on January 7th, 2011.

“Kendal was a beautiful, strong and amazing young woman. Not long after receiving this very devastating diagnosis, Kendal was on Facebook posting this message. “I do not understand why I have been dealt these cards but I am capable of anything and I will beat this.”

Although she lost her battle, she fought it with such grace and determination and was ALWAYS so full of HOPE. She never gave up.

Kendal would often speak of what she called her “MISSION” to bring people closer to God and closer to family. She wanted people to never take life for granted, to appreciate all that you have and to love big.

She was also very passionate about finding a cure so that someday this terrible disease will no longer be a threat to so many. She wanted to share her story in an effort to bring awareness because a cure is what these kids really need.

By starting Team Kendal Kidz, we feel that we are able to keep her dream alive. We believe that by aligning ourselves with Special Days Camp and The Children’s Cancer Research Fund, we have chosen partners that would best honor our daughter’s memory and wishes.

We invite you to join our mission and help give kids SMILES for today and HOPE for tomorrow!”

Please visit TeamKendalKidz.org for more information and how you can donate.

Ask the Trainer: Yoga & Lower Back Issues

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 Ask the Trainer: Yoga and Lower Back Issues

 

In this week’s “Ask the Trainer” with Lori Murphy of My Stronger Self Fitness in Brighton, MI, she recruits the help of our Yoga Instructor, Denise Johnson. Denise is RYT 200 Certified (Registered Yoga Teacher). She comes to us with over 25 years experience. Denise emphasizes the need to build and maintain the strength, length and flexibility of both the spine and thirteen main bodily joints, build and maintain upper body strength, and the maintenance of bone density and muscle mass, noting these areas as vital to maintaining general health and wellness in her yoga classes.

Today she speaks specifically about a few poses that will really benefit those with lower back issues.

Denise teaches at My Stronger Self Fitness on Wednesday’s at 1030am & 630pm as well as Saturday’s at 945am.

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Fundraiser for Team Kendal Kidz

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Fundraiser for Team Kendal Kidz

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