Tag Archives: exercise

September Celebration + How to Get More from Your Fitness Routine

In celebration of our 10th Anniversary, Health & Happiness is posting some of its best articles from its first 10 years throughout the month of September.

If you like what you read here, please LIKE and SHARE this post, FOLLOW our site, and JOIN us on our Facebook page.

And if you’re in the Marquette area on Sept. 30th, please join us in celebrating our anniversary at YOUR Health & Happiness Forum from 1 pm – 4 pm in the Community Room of the Peter White Public Library.

Stay posted for more details! And please enjoy Part I of our September Retrospective!

Bodies in Motion: How to Get More from Your Fitness Routine

by Allison Cherrette

We’ve all been there. Motived by a wedding, an upcoming vacation, or general quality of life, we amp up our wellness program. We work out, we eat right, and yet something seems to be missing – the results! If your fitness program has become stagnant, consider these tips to help you stay on track, remain confident, and appreciate the improvements.

Be Realistic
Believe me, I would LOVE to have long, skinny legs like Gisele. It would be awesome. I could wear all of those mini-skirts that look so cute in the catalogues and I wouldn’t have to avoid short-shorts like the plague. Unfortunately, it’s just not anatomically possible for my body type.

We all have different bodies with different limitations, and we need to be okay with that. As a Pilates teacher, if there were one gift I could give all of my clients to help their fitness plan, it would be self-acceptance. Once we have that, we can set realistic goals, and celebrate even the smallest improvements.

Self-Care
If you want a fitness program that works, you have to look beyond the walls of the gym. Check in with your habits, and be honest with yourself. How much water are you consuming? Does your breath tend to be deep, or shallow? Does your dinner plate have more starches than protein? And are you sleeping?

When it comes to creating a sound wellness program, there are four aspects that are non-negotiable – a balanced diet, water, sleep, and breath. If one or all of those components are out of whack, it’s going to hinder your body from producing the best results.

Get in a Groove
If your daily workout is starting to seem like a chore, it’s time to reconsider your fitness plan. Running and weightlifting aren’t for everyone, but luckily there is oh so much out there. Think outside of the gym. If you’re not sure what’s going to inspire you, recruit a friend and go on a fitness tour. Check out the new yoga studio, try Pilates, or get outside and explore the beautiful U.P.

Once you find your fitness groove, it will come naturally. The pressure will be lifted. You’ll move more often. You’ll enjoy yourself. And you’ll achieve better results.

Focus on Quality
When you’re working to create an effective fitness program, focus less on the numbers and more on how your body feels. Joseph Pilates always said that we should never work out to the point of exhaustion. If you think about it, he has a good point. As our muscles tire, we tend to move more quickly through reps, just to get them over with. We quite literally start dragging ourselves on the treadmill just to check off that 30-minutes of cardio. Proper form? Psssh. That goes out the window.

If you ask me, the risk of injury is just not worth it. While you may have to start small, focusing on quality movements is going to give you better long-term results. And if you stick with it, you’ll be surprised by just how quickly your strength and stamina build.

Keep It Up
The number one way to achieve fitness results is to keep it up! You’ve got this. Track your progress to keep yourself motivated, and if you hit a roadblock, switch up your routine. Remember, you’re human and there are bound to be days when you’re just not feeling it. First of all, forgive yourself. Even when Zumba seems out of the question, try to get out for a slow stroll through the woods, or do some stretches in the living room.

When it comes to fitness, at the end of the day, if you’re moving, you’re headed in the right direction! For improved results remember to think holistically, be honest with yourself, and celebrate the little things.

Allison Cherrette is a PMA Certified Pilates Instructor and graduate of the 950-hour Advanced Program through The Pilates Center of Boulder. She offers group and private Pilates lessons at Bird On A Perch in Marquette. Feel free to contact her at info@birdonaperch.com with any questions.

Reprinted with permission from the Fall 2016 issue of Health & Happiness U.P. Magazine, copyright 2016. All rights reserved.

 

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Exercise Your Age? by M. Moeller

When speaking with women in their 40s, 50s and 60s about what it takes to stay fit while getting older, these three qualities were mentioned across the age groups –  recognition, acceptance and adjustment.

Recognition: Deanna Koscielny, 41, of Marquette had children at a very young age, was always on the heavy side, smoked and besides hiking and an occasional aerobics class, never exercised until she was in a serious car accident in her mid-thirties. Luckily, her injuries were minor, but the accident confronted her with the reality that she only had one life to live. “You can’t take your health for granted,” Deanna said. “If I had not changed, I know I would now be on high blood pressure meds and probably have diabetes.”

Deanna quit smoking and started biking with a women’s bicycling group called Women Shifting Gears. She not only very much enjoyed her first mountain bike ride, she also connected with many other women in the group. Soon she had exercise routines and new friends. Over the years, Deanna became very fit, competing in races and challenging herself with different types of activities, including running a marathon this spring. Her job also changed – she now teaches others how to maintain a healthy and fit lifestyle as part of a Marquette General Hospital program.

Acceptance: Marion Johnson, 53, of Ishpeming, was just entering high school when Title IX was introduced, and consequently ,women’s sports.  As a result, Marion participated in track and field and quickly became a successful sprinter. With her priority of raising children, Marion remained active throughout her 20s and 30s by introducing her children to outdoor activities like skiing, hiking and swimming.   As she entered her mid-40s with her children grown, Marion was able to shift her priorities back to her own activities with health and longevity now her primary goals for exercise: “As you age, you want to be fit to enjoy life.” So Marion stepped it up with road riding, mountain biking, running, and intense Cross Fit training.  She not only enjoyed the results of the training but thrived on the workouts as an important part of her daily routine.  Now in her 50s, Marion recently experienced a setback, tearing her meniscus while running.   She is still working through her recovery following surgery and realizing she may have to rethink her workout routines and perhaps scale the intensity back a bit. “It’s a reality check.”  Marion has accepted that the unexpected injury requires she make some adjustments in her   active lifestyle. Rather than quit, she will learn new ways to stay active and injury free.

Adjustment: Janet Koistenen, 61, of Gwinn has been an athlete all her life. As a child, her father encouraged her to be active outside, and as she grew older, she became a competitive runner and cross-country skier. Nowadays, Janet sees her sports as a way to have fun and to enjoy nature, so she is still very active in her 60s. However, over the years she did have to adjust some of her routines. For instance, after running on pavement for many years, knee pain prompted her to switch to trail running. Although trail running is often much more irregular than running on pavement, Janet said the softer surface makes it easier on her body. She also began adding bicycling and swimming to her routines. Mixing up activities, Janet said, contributes to her staying healthy enough to still run, swim, bike and ski regularly to this day. She even competes here and there, including the Copper Harbor triathlon, the Copperman, this August.

Adjusting to change, especially adjusting her mindset, has not been the easiest thing for Janet. About five years ago, during a cross country ski race, she realized it was time to change the way she was going about the sport. She said during the race she felt very competitive, thinking about beating the others. “I wanted that attention,” she explained. “I was doing it for all the wrong reasons.” Janet recognized she had forgotten to have fun with it, so she stepped away from racing and instead focused on teaching others. Teaching prompted further insight. Janet began surrounding herself with younger generations, whom she helped improve at sports and whom in turn motivated her to stay active, a win-win situation. Now Janet encourages folks her age and older to stay fit by being active with younger people. The Marquette area offers endless opportunities for generations to mix and exercise. A good introduction might be to start a sport with a grandchild or join a local sports club.

All the women agreed that no matter one’s age, fitness and a healthy lifestyle is achievable. It may take a bit of a leap for some, but very often that first step leads to not only a happier but also a longer life.

Miriam Moeller is a former journalist and creative writer. She currently works at Northern Michigan University in the International Programs Office. She loves biking, skiing and her dog Marla.

Reprinted with permission from the Fall 2012 issue of Health & Happiness U.P. Magazine, copyright 2012.

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