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Yoga offered at Westminster Presbyterian Church

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YogaInterested in calming the mind and feeling your stress melt away? Yes, it IS possible in just an hour. You will practice/learn how to maintain that feeling throughout your day. Yoga will be offered each Tues 12:30-1:30. Beginners Basics. No previous Yoga experience needed. Open to all ages of adults, body types and genders. (Real men do Yoga too)! Yoga isn’t about being flexible or already fit. It’s about breath work, community and allowing the body to release. What to bring: a mat if you have one, (there will be a few loaner mats available), and a light blanket or throw. Most importantly: bring your true self with an open heart AND a friend or two (the community part). Open to the public. Location: Stargazer Theater. Enter the church thru Wilkinson St side. Press intercom button, say you are there for Yoga. When inside head down the stairs. Theater is at bottom of stairs on your left. The theater is on the same side of church you will enter. Each student’s first class is free. $8/class or a 5 class pass for $35. Parking is free – use the church lot (on First across from church) and tell attendant you are going into church.  Questions? 937-609-6759 sallen0204@gmail.com

Yoga will also be offered:

Tuesday March 04, 2014
Tuesday March 11, 2014
Tuesday March 18, 2014
Tuesday March 25, 2014

Come out and do something good for your mind, body and spirit!

 

It’s the Perfect Time to Try Baer Fit Chicks Bootcamp

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If you read my last post for DMM, you already know that I am an advocate of early morning workouts. Keep in mind, however, that until very recently, my idea of an early morning workout was one that began with me rolling out of bed at 6:00 a.m. Not anymore! These days, 5:00 a.m. and I are getting to be good friends–and I’m not even mad about it.

One of the most frequent tips you hear about developing a consistent workout routine is to find something that you truly enjoy doing–and do that. Don’t try to run if you hate it. Don’t try to swim laps if you are afraid of the water. It seems like common sense, but sometimes we get this idea in our head that we have to workout a certain way to see results. That’s not true, and it’s better to do something than nothing at all! There aren’t many things that I’d willingly get out of bed at 5:00 a.m. three mornings a week for, but since I started Baer Fit Chicks Bootcamp, (BFC) I look forward to can tolerate getting out of bed at dark thirty because I genuinely love what I’m waking up to accomplish.

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Fellow DMM contributor Stephanie and I after our first Baer Fit Chicks Bootcamp session!

Baer Fit Chicks “proudly offer[s] an exceptional fitness experience catered to women of all ages, shapes, sizes, and fitness levels… Everyday is filled with variety! You will enjoy obstacle courses, strength training, a variety of cardio,  yoga based stretching and more!” Speaking from experience, I can say that these statements are 100% accurate. On my first day of camp, I didn’t feel intimidated at all–rather, I felt welcome and immediately was treated like I was part of the “Baer Fit Chicks family.”

The women at camp encourage each other and build each other up, which sometimes provides that extra bit of motivation you need to hold that wall squat for a few more seconds or to do that extra burpee. On top of being a strong community of amazing women, BFC is taught by a fabulous instructor, Katie Ly. Katie is constantly warm and encouraging, and she continually challenges the Chicks through positive motivational techniques.  I can honestly say that she pushes me to my limits with every move, just by encouraging me to bring my A Game every morning and give it my all.

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Feeling proud after knocking out my first week of Baer Fit Chicks Bootcamp!

Though I was initially skeptical of why anyone would want to get up so early each day to knock out their workout, I’ve quickly become a convert. I’ve found I leave bootcamp each morning on a total adrenaline high (one of the major perks of a killer workout, if you ask me) and I am filled with energy and motivation to tackle my day. Plus, there’s the added benefit of knowing for the rest of the day that you’ve already got your workout out and you didn’t have to worry about it. And in the interest of full disclose, I’ll admit that I love thinking about how much I’ve accomplished before most of the world even got out of bed!

What makes BFC different than any other bootcamp around? Katie says there are three main elements of BFC that sets it apart.

1.  FRESH workouts that are challenging, fun, varied, and can be adapted to women of any age, fitness level, or ability.

I think it’s vital to incorporate more than just planks, push ups and burpees into the workouts.    At BAER Fit Chicks, we use every kind of equipment you might imagine; from battle ropes to stability balls, to resistance tubes, to medicine balls, to Gliders, jump ropes, and more!  We also do plenty of team-based workout routines as well as fun boot camp “games.”  All of this keeps the strength training and cardio-based workouts fresh, fun, and challenging!   BAER Fit Chicks definitely know how to have fun while getting in a superb workout! What I really love about designing the workouts for BAER Fit Chicks, is that I can be creative and introduce different modalities and formats, beyond boot camp staples like dumbbells, park benches, and typical circuit routines.

2. A sense of COMMUNITY at boot camp and beyond.

BAER Fit Chicks, more than anything, is a community.  We are a community of  women who come together Baerwith an obvious common purpose: to be fit and healthy.  You sign up to get fit, and keep coming back because getting fit TOGETHER is so much fun!   An essential part of BAER Fit Chicks is the community of women who encourage, support, and inspire each other on a daily basis.    The only competition you’ll find at BAER Fit Chicks is women challenging one another to bring out the best in each other.  That’s just how we roll!   As an instructor, I take care to conduct myself professionally, of course, but I also feel at ease in letting my guard down with my campers. I am invested in these women and our friendships.   I encourage and treasure our personal connections in and out of camp.  Our community isn’t limited to our workout hour.   We regularly get together outside of boot camp so that we can simply enjoy each other’s company.  What a concept, eh?

3.  BETTER nutritional counseling than what is available at most boot camps.Baer Fit Logo

It’s pretty standard at most boot camps to periodically come up with meal plan ideas,  recipes, or general nutritional advice.  Good nutrition is probably the most important component with anyone seeking weight loss or improved health.  Thanks to Dr. Charles Baerman, BAER Fit Chicks is the ONLY boot camp in southwest Ohio with a Ph.D. on staff who is authorized to create customized Nutrition Plans for its clients.  Charles Baerman does this for all of my campers for FREE. It’s a great privilege to be associated with uniquely qualified resources at BAER Fit / Your Personal Best.

If you’re interested in checking out Baer Fit Chicks Bootcamp, contact Katie Ly at katie@baerfit.com. Now is a great time to sign up, because Katie is offering 25% off the cost of one month of camp to new Chicks. Baer Fit is also offering a special “Burn the Bird” workout on the Friday after Thanksgiving (November 29) at 7:00 a.m., which is free and open to any woman who is over age 18. All you’ll need is a mat! Finally, if you have any questions about my experiences with BFC so far, I’d me more than happy to answer them.

So really, what are you waiting for!? Come join us…I hope to see you at camp!

Surviving Holiday Weight Gain

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Holiday-Weight-Gain-2Let’s face it – like it or not, the holidays are quickly approaching. Malls nationwide have had their Christmas decor out for months now, and grocery store meat departments are being inundated with frozen turkeys for Thanksgiving. Soon enough, we’ll be faced with holiday dinners for the office, ugly sweater parties (which are basically just an excuse to get a keg – something you’re never too old for), and Mom’s infamous chocolate snowflake cookies. By the time we get around to kicking off those New Year’s resolutions, we’ll have the added guilt of holiday weight gain to tack on to those pounds we already vow to lose starting in January. But what if we took the steps now to keep the holiday weight gain at bay? It’s totally possible to survive the holidays without gaining weight, and it’s even possible to lose weight during all the festivities. How? Well, start by following these tips:

Make an event calendar. Start by listing all your planned holiday events on a calendar. Include work parties, holiday parties and any other pre-planned events that will involve food and alcohol. If you look at it on the calendar, chances are, it’s not as bad as you thought. On my personal calendar, I’ve got four parties over the next month and a half, plus celebrations on Thanksgiving, Christmas Eve, Christmas Day and New Year’s Eve. That’s what? Eight days? Eight days. A visual breakdown of your events is a helpful reminder that you don’t have to throw your diet out the window for an entire month just because the holidays seem packed full of food-driven events. Enjoy those pre-planned events, and make it a point to eat mindfully the rest of the time.

Compensate. If you know you’re going to indulge (okay, maybe binge eat cookies like you’re auditioning for the next Cookie Monster), compensate with some exercise or healthy choices made previously that day. Knowing you’re going to have a big dinner or dessert should be motivation to eat light early in the day or hit the treadmill to “earn” those indulgences.

Bring a dish. If you’re heading to a holiday party at someone’s house this year, offer to bring a dish or two to share. Food bloggers like Skinnytaste and Emily Bites offer delicious healthy alternatives to some of your favorite holiday dishes, and by doing this, you can guarantee you’ll have something healthy to snack on while you’re there.

Pack a snack. Fighting the crowds at the malls during the holidays is exhausting. Chances are, you’re going to need a coffee break (since drinking wine while holiday shopping, albeit fun, is probably frowned upon) and a serious snack break to refuel before you tackle the crazies at Bath & Body Works. Instead of hitting the food court or snagging a greasy pretzel, pack a snack from home. KIND bars, a banana or some almonds are great ways to refuel without loading your body full of processed sugars and carbohydrates that will leave you passed out behind the discount DVD box at Target in a food coma.

Alcohol or food: pick one. Chances are, both food and alcohol will be in full force during most holiday celebrations. Instead of overloading on both, pick one indulgence. That doesn’t mean you get to binge drink or eat – just keep in mind that those syrupy shots and peppermint schnapps often have just as many calories in them as a plate of buffalo chicken dip. If you’d rather eat all your favorite goodies, go light on the alcohol that night. And if you’d rather drink your dinner (I’m not an advocate for this, but hey – it happens), fill up on something healthy beforehand so you’re not tempted to hover over the crockpot of BBQ weenies. holiday-weight-gain

Find alternative ways to celebrate. Our society is incredibly food-driven, and we’re taught to celebrate with food from an early age. But we don’t have to. Make it a point to organize an event that doesn’t center around eating sugar-laden goodies. Check out Woodland Lights in Centerville and indulge in a cup of hot chocolate to keep warm. Go ice skating at RiverScape and actually burn calories without sacrificing on fun. Hit up Raise Your Brush to paint and drink wine – you’ll get to take home your painting at the end of the night without the added guilt of consuming the extra calories. Dayton has so much to offer and there’s no law that says we have to focus our holiday celebrations around food.

Commit to a fitness plan. In addition to just compensating for your eating choices with some extra exercise, commit to a fitness plan before the resolutioners come walking through the doors in January like deer in headlights. Give yourself the next month to get comfortable with your new gym (or reacquaint yourself if you haven’t gone in awhile) and establish a routine. Check out some new classes and get control over your fitness plan before the bulk of the holidays set in. Once you’re in an established routine, battling the holidays won’t seem as tough. You’ll also feel infinitely more confident come January when you’re already feeling like a rockstar and you can help motivate the “newbies” with resolutions.

It’s all about balance. Last year, I managed to lose weight over the holidays and I plan to make this year just as successful. Balancing real life with maintaining a healthy lifestyle is hard – and definitely more of a challenge when faced with all the temptations of the holidays. The best advice I can give anyone is to not wait until the first of the year to get control of your diet. The holidays are jammed full of impromptu happy hours, reunions with out-of-town friends and celebrating with friends and family. Feeling in control of your diet now will give you confidence to make healthy choices when faced with spur of the moment events. Throwing caution to the wind during the holidays doesn’t change the fact that you’re still overeating and not compensating with exercise. Your body will know the difference, even if you choose not to mentally acknowledge it. Make a decision to be actively engaged with your food and exercise choices this year, and you won’t be looking at the scale in horror come January.