MELT your pain away!

As recently seen on Dr. Oz, MELT is sweeping the nation!  MELT, is a simple proactive self treatment method that works to eliminate pain and fight against the forces of aging on our body so that we can live a more healthy and active lifestyle.  Sounds good doesn’t it?

I first read about the MELT Method in an issue of Pilates Style Magazine.  After reading the article I wanted to find out more and see how I could bring this method to my clients.  I contacted Sue Hitzmann, the creator of the MELT Method, to find out more.   I traveled to Richmond, Virginia to become certified to become a Hand and Foot Instructor.  This two day course spent time explaining the Science behind MELT, called New Science, and how to actually teach the technique of the Hand and Foot treatment.  New Science addresses the neurofascial system, or nervous system and connective tissue in the body.  The neurofascial system creates a communication network that supports, protects, and stabilizes the body.  Or the “Autopilot” as it is called in MELT.

So who needs to MELT?  Anyone who experiences inefficiency in their bodies should MELT.   If you can answer yes to one of the following then you have inefficiency in your body.

• Inflammation?
• Chronic Pain?
• Joint Pain or swelling?
• Stress or depression?
• Digestive problems?
• Disruptive sleep?

Who doesn’t experience at least one of these symptoms?  As we age our connective tissue becomes dehydrated and these symptoms can arise in our bodies.  The MELT treatment helps rehydrate our connective tissue and in turn addresses the above issues.

During a Hand and Foot treatment you will use 3 different small balls that are made up of different consistencies.  The treatment can take up to 40 minutes if you do the whole thing or just 3 to 5 minutes for a shorten version.  Either way you will feel the difference right away.  If you are interested in learning how MELT can help you contact the studio to get more information on our next training session.

How many of you buy the gimmicks that are out there about getting into shape and losing weight?  I can tell you that most people have at some point.  But let me let you in on a little secret; if you really want to get into shape and be healthy you won’t buy the gimmicks.  You know that those gimmicks aren’t really going to work.  If you want to lose weight and get fit then you need to start with WHY you want to do it.  You have to know what is driving you to take these changes in your life.

The New Year is full of new hope for people, and it is also a time for gyms and weight loss companies to win you over.  And I am not saying that if you choose a gyms or weight loss product it won’t work, but don’t pick one without knowing why you are doing it.  What is driving you to make this change in your life?  The gym, the weight loss products, or fitness classes are all examples of what can help you reach your goal, but you have to know why.

When you set out to make those New Year choices about your health and fitness be sure you do your homework.  If you are going to hire a personal trainer, then interview them see what they are all about.  Do they believe what you believe?  If decide to go with a new gym or fitness studio, set up a time to take a tour and ask some questions give you more than how much they charge and what they offer.  Sometimes the cost isn’t the deal breaker.  Better yet get a referral from someone you trust and has the same type of values you do.  Just don’t go buy the gimmick.

When I start working with a new client I always make the offer to meet in person or come into the studio for a tour.  This allows them to meet me and see what I am all about and vise versa.  Sometimes I can tell from this meeting that this may not be a good fit.   I don’t see this as a negative or try to change my approach to win them over.  If our beliefs or goals don’t align at the beginning, more than likely the relationship won’t last.  I tell people that they making a big investment in a deciding to work with a personal trainer or start Pilates and they should make sure they feel like they have a good fit.

I hope you achieve all your health and fitness goals in 2013!   Happy New Year, may your goals become a reality.

 So why don’t diets work? Diets restrain people and people don’t like to be restrained.   It is like going to back to being a kid and your parents said, “Don’t look in the basement storage area!”  What is the first thing you want to do?  Go and look in the basement storage area.  Well the same principle applies here. 

 Research and my years of my experience in the fitness industry show that you if you want to lose weight you need to combine exercise with diet.  Here is an example; two people start a diet.  One person watches calories and diet only, and another person combines exercise and diet.  Both people lose the same amount of weight!  However, the person on the diet only, NO exercise, loses more of their muscle.  The person combining diet and exercise loses minimal muscle and the rest fat.  Now which one sounds better to you?   While the weight loss number might be the same, the folks who incorporated exercise lost more fat and they have a higher percentage of keeping it off.

 So, what is my point?  Instead of dieting why don’t you try taking the road less traveled and try changing your habits verses trying a short term diet – that won’t work.  That is a big step for most of us.  However, the research shows that those who track what they eat have a higher success of weight loss, NOT dieting.  Try logging your food with a food app or start a food journal.  Note, I didn’t say don’t eat or limit certain foods from your diet, track the calories.

 So why exercise if you lose the same amount weight?  I already told you that you lose more fat verses muscle.  You will look and feel better as well.  If you start to look and feel better, you will be more likely to stick to an exercise program and on your way to a healthier lifestyle!

The kick off of the Turning Point Fitness Walking Club is just around the corner!  After holding our first team captain meeting here are the details.  First, anyone can participate.  They do not need to be a TPF client, so feel free to invite others to walk with you.

WHEN:  May 28^th to September 4th.  100 days

WHERE:  Turning Point Fitness Studio to Joseph Pilates first Pilates studio on 8^th street.  The distance is 550 miles or 1, 100,000 steps.  You need to average 5.5 miles a day to reach our goal.  All June walks will start at Turning Point Fitness. Each month you will receive a new calendar with walk locations.  All walks will be 3 to 4 miles in length. 

                2000 steps = 1 mile

                10,000 steps = 5 miles

WHO: 

AM team – AM walks will be Tuesday morning at 6:30AM

PM Team – PM walks will be Thursday evenings at 8PM

Remember you do not have to participate in the team walks to be part of the walking club.  You can walk on your own and track your progress.

HOW Much:  $30 to enroll, this cost covers your pedometer and t-shirt.  Please register at the studio, and make the check out to Turning Point Fitness. 

You can track your progress on your own each week and report back to the studio with your distance and mark it on the tracking board – The Journey to Joe’s! 

Weather Policy:  All walks are on rain or shine unless there is lightening.  You will be provided with the phone numbers of the captains so that you may text them if you have any questions about upcoming walks.

Joseph Pilates was born in Monchengladbach, Germany in 1880.  He was a very sickly child and suffered from asthma and rickets. In effort to understand his health situation he self studied human movement and animal anatomy.  He studied various types of exercise methodologies including yoga, (which is why we see some similarities in some of the movement).  Through his studies and believe that breath was key: Breath is the first and final act of life- he cured himself of the asthma.  He grew up to become a boxer and gymnast and hence a circus performer.

He first started creating exercises for his method after WWI broke out when he was put into a camp with other German Nationalist.  He taught self defense and wrestling to the other camp internees.  He was later stationed in another camp where he acted as a nurse, rehabilitating injured soldiers.  He used the beds and springs for those patients who were bed ridden.  This is where we first start to see the workings of the Cadillac.  He described his designs by saying: the machines were designed to resist the movement in a certain way making the inner muscles work against it.  We now call those inner muscles the, Powerhouse! 

He disapproved of the political movement in Germany and set sail for New York in 1925 where he met his wife Clara.  He opened his first gym in 1926 on 8^thAve.  The location of his gym was such so he could be close to Madison Square Gardens and work with boxers.  This gym was also down the hall from many dance studios including George Balanchine.  It was through Joe’s connections with many famous chorographers that he has a relationship with the dance world. 

Joseph died in 1967 at the age of 87.  Clara continued his work for another 10 years. There were around 13 followers (Elders) that continued Joe’s work after he and Clara both passed. There are only 4 elders left alive today.  Pilates gained popularity and media attention after Hollywood took hold to the work.  Today Pilates continues to grow in popularity and we still continue to see the benefits of the practice.

  Members of the walking club can track their progress and participate individually and or through weekly planned walks.

 We have established two groups of Co-Captains, AM and PM, who will be in charge of the weekly group walks.  Members of the club will have the opportunity to join scheduled group walks either early AM or later PM. 

Group walks will be scheduled on Tuesday or Thursdays.  A monthly schedule will be provided of all group walks and locations.

The goal will be to acquire enough steps to make it Joseph Pilates original studio in NY on 8^th street. (those who make it to Joe’s studio can earn a Fit Club point, steps TBD)

Turning Point Fitness will provide a tracking board so that each member can post their steps to reach the goal.

TPF will also provide destination routes so that members can try different routes or venues.

If there is enough interest to put together a Turning Point Fitness team for the New Albany Walking Classic then we will enter one from the studio!

Next steps:

Please sign up at the studio if you were not at the meeting so we know who to include in all the communication.

Co-Captains, we need to set up a meeting to kick off the club for the month of June.

 Whether you are working out on your own or you have a personal trainer, you want to be sure that have a balanced routine.  Your workouts should include at least two days of strength training and at least 3 days of cardio, but up to 5 days of cardio if your goal is weight loss.  Strength training workouts can include the following; weights- either free or machines, TRX, Pilates, and resistance tubing.  Like any type of training you should mix it up and try to combine different options into your routine. 

 When I design strength training programs for people I first evaluate where they are with the basics.  I look at their balance, flexibility and major muscle firing patterns.  Once I have a baseline of where they are at and what their goals are, I can then create a program designed for them.  When it comes to lifting weights or working with machine based equipment there are two different approaches.  You can either focus on strength or focus on endurance training of the muscle. 

 A strength focus is executed with more weight and less reps and, an endurance focus is executed with less weight and more reps.  For example, take a simple bicep curl with free weights.  If I wanted to focus on strength of the muscle I might pick a more challenging weight for the client and do 3 sets of 10 reps.  If I wanted to work on endurance muscle strength of that same muscle then, I would pick a lighter weight, but assign 3 sets of 15 reps of that exercise.  In either case you want to be sure that the weight amount you assign works the muscle to fatigue by the last set.

 It is important to train your muscles to both methods so that you can continue to see and feel results.  It is usually best to keep with the same exercise method for 4 to 6 weeks and then switch to the other.  This will keep the body guessing and hence you will get better results from your workout.  Be sure you are exercising smart and getting the most from your workouts!