How Can Your Gyrotonic Practice Help Your Heart

How Can Your Gyrotonic Practice Help Your Heart

The American Heart Association recommends 150 minutes of physical activity per week, but only one in five adults and teens get enough to maintain good health.

Are you fitting in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week? If not, you’re not alone. Only about one in five adults and teens get enough exercise to maintain good health. Being more active can help all people think, feel and sleep better and perform daily tasks more easily. And if you’re sedentary, sitting less is a great place to start.

These recommendations are based on the Physical Activity Guidelines for Americans, 2nd edition, published by the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion and are based on current scientific evidence supporting the connections between physical activity, overall health and well-being, disease prevention and quality of life.

Recommendations for Adults

  • Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
  • Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • Gain even more benefits by being active at least 300 minutes (5 hours) per week.
  • Increase amount and intensity gradually over time.

    How do you know if you are exercising at the right intensity?

    Physical activity is anything that moves your body and burns calories. This includes things like walking, climbing stairs and stretching….and Gyrotonic Exercise!!!

    Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.

     

    Know Your Numbers: Maximum and Target Heart Rate

    This table shows target heart rate zones for different ages. Your maximum heart rate is about 220 minus your age. Your target heart rate during moderate intensity activities is about 50-70% of maximum heart rate.

    The figures are averages, so use them as a general guide.

    Age Target HR Zone 50-85% Average Maximum Heart Rate, 100%
    20 years 100-170 beats per minute (bpm) 200 bpm
    30 years 95-162 bpm 190 bpm
    35 years 93-157 bpm 185 bpm
    40 years 90-153 bpm 180 bpm
    45 years 88-149 bpm 175 bpm
    50 years 85-145 bpm 170 bpm
    55 years 83-140 bpm 165 bpm
    60 years 80-136 bpm 160 bpm
    65 years 78-132 bpm 155 bpm
    70 years 75-128 bpm 150 bpm

     

    How to bring more cardio into your Gyrotonic Practice?

     

    To get started, you will want to know your target heart rate and become aware of it in your Gyrotonic Session. You can do this by wearing a fit bit or heart monitor or stopping for a moment and taking your pulse.  You want to be in the 50-70% range of your Target Heart Rate during at least 30 minutes of your session..or more!

    If you want to increase your heart rate, you can increase your rhythm, or the resistance on the equipment.   You can also focus on short bursts of more intense Gyrotonic Movement to bring up your heart rate as a kind of circuit training.

    Move your Body and Open Your Heart…One more point

    I want to point out one other way that Gyrotonic Movement can help your heart. Gyrotonic Movement not only moves the body, but moves it in a way that let’s you drop into your body, take a deep breath, open your heart and step into a powerful place of openness in your body and your mind.  And this may be one of the best results of all for your heart and mind!

    All the best!

    Dawn

     

    Setting SMART Goals

    Setting SMART Goals

    Hey  everyone, 

    This  is Dawn  Strom with  CARE Bodyworks  and what I want  to talk to you today about  is creating health and wellness goals.   So when you think about setting your goals,  I know it can seem a bit daunting sometimes,  like how do you set the right goals, how do you  set ones that you know you can achieve so that you  can have success with them. But I think there’s a couple  ways that you can set goals that make them really simple and  really easy and can really help you to achieve your goals in a simple  and doable way.

    So  one of  the first  things that  I like to use  when I talk about  goals is an acronym  called SMART. So SMART  goals are going to be Specific,  Measurable, Attractive, Realistic,  and Timed.

    So  to start with, you  want your goals to  be very specific. So rather than saying, “I want to lose weight,”, you would say, “I  want to lose x amount of pounds in x amount of time”, for instance.

    And  the second point  is you want your goals to be  measurable. You want to make  sure that your goals are something  that you can measure over time that  you can actually track. So if it’s weight  loss or it’s flexibility or strength, that it’s  something that you have a way to track.

    And, thirdly, you  also want your goals  to be attractive, so you  want the goal to be inspiring  and something that you know you  want so you can reach your goal. You also want it to be  realistic and achievable. So, it needs to be something that is possible for you at that moment.  And this is going to be different for each individual. So if you’ve never been a runner before  and your goal is to run a marathon in 2 months, that’s a great goal, but it’s probably not realistic in that time frame. But  if you’ve been running half marathons, it’s going to be more achievable goal to say I want to run a marathon in two months.  

    And, lastly,  you want it to  be timed. And this  is something that has  to do more with how you  talk about your goal. So to  have it be timed means to speak  your goal in the sense that it’s actually  happening. Okay. So rather than saying, well,  I will be able to run a marathon in the future. You say, “ I am a marathon runner”. You step into being what you want to become. And  that’s a way to really talk about your goal to yourself and to other people in a way that actually brings it into  being, as you say it.

    So  think  about this  with your goals.  If you have any health  and wellness goals, and everybody  does, think about making sure that  they’re specific, they’re measurable, they’re  attractive and inspiring to you, they are realistic,  and then practice stating them in a way that makes them  present as you say them in a timed way like they’re actually  happening.

    And  then just  a little tip  that actually I  love to do. We all  have smartphones. So if  there’s something that I’m  really trying to accomplish,  a lot of times I’ll automate  it. This sounds a little techie,  but you know, you have those little  reminder apps on your phone. So if there’s  a goal that you have that you really want to  achieve, you can set it to pop up as a reminder. And you would want to write the reminder as your smart goal. So if my goal is to get up and train for my marathon, I would put that “I am a marathon runner heading out for my training run” as the pop up reminder. So  something that really both inspires me, states my goal as if it’s happening and also reminds me to do it. It’s a very positive way to remind yourself of your goal in a way that it helps you really feel like you’re actually stepping into realizing it.

    So  if that  helps you  as a helpful  tip, go ahead and  use it if not, let  it go, but think about  any goals that you may have  and see if you can weigh them  against the SMART acronym and if  that helps you to clarify them a little  bit more, then just try your hand at automating  them.

    Thanks  so much.  I hope this  was helpful and  go ahead and leave  any comments or, or you  can also email us too if  you have any questions.

     

    Take Care,

    Using Your Brand Archetype To Clarify Your Purpose

    Using Your Brand Archetype To Clarify Your Purpose

    -Do you know there is a deeper purpose behind the work that you do but you struggle to find the words to describe it?

    It can be challenging to articulate a sense of purpose in your business that is both unique and personal to you and that speaks to your ideal clients.The Branding with Archetypes® Approach is a unique and transformative tool that can help you get to the heart of your unique personality and purpose at the heart of your business.

    The Branding with Archetypes® Approach matches your personality, core values, conscious and unconscious beliefs, and your strengths and challenges to one of 12 universal Archetypes. Archetypes are a model or theme that people around the world recognize as universal characteristics and energy.  They translate your personal experience into a universal human experience.

    Your archetype reveals a pattern of power and purpose within you that can guide your message, choices and help you step forward with clarity and leadership in your business.  Having a clear and unique sense of purpose to your brand can help distinguish you from the crowd and guide you in the right path of growth and development for your business.

    Your archetype can also be a mirror to the transformation that your clients are seeking through their work with you. And it can help you hone in on or up-level your niche in a way that has deep alignment for you. As you hone in on your ideal client, your archetype can also help you to clarify the kind of transformation and outcomes that your clients are looking for in a way that aligns with your personality, expertise and purpose.

    I offer a VIP Day Coaching Program focused on assessing and using your Brand Archetype to uplevel your brand and business strategy.  

    Schedule a personal conversation to learn more HERE

     

    All the best, 

    Dawn

    Release Your Low Back Pain

    Release Your Low Back Pain

    Hey, everyone.

    It’s Dawn Strom and in this video I want to talk about one simple strategy that you can use to help relieve your low back, neck and shoulder pain at night or during the day if you’re having symptoms. It’s a super simple exercise. It just involves laying on the floor and decompressing your spine by releasing your lower legs. Sound doable?

    To get started, all you’re going to do is find a chair that you can use that is about knee hight. You’re going to bring yourself right up to the edge of it, and you’re going to lie down and let your legs hang on the top of the chair. You want to try to keep your legs at about 90 degrees. The idea is that you’re really releasing your low back and letting your femur bones just kind of hang in the sockets to release your hips and pelvis as well. Also, you want to let your neck and shoulders relax on the floor and release any tension you feel in these areas as well.

    Now you’re going to just stay on the floor with your legs up and do a couple deep inhales and exhales. Let your belly stay relaxed on the inhale and on the exhale. You can stay here as long as you want, as long as you need to, to really feel like your muscles can relax and you can feel like you can fully breath in a way that allows you to take a deep and full inhale and exhale.

    If you don’t have a stool, you can also do this in what we call a constructive rest position. Lie on the floor, letting your knees be bent at about 90 degrees and let your knees slightly spiral in towards each other so you don’t have to work to hold them up. Again, palms facing the ceiling and neck and shoulders relaxed on the ground, you can do some nice deep breathing in this position, allowing your back to relax on the floor.

    Just one note, make sure you’re not tucking your pelvis at all and tightening your low back or arching it. You should feel like your pelvis can be in a nice neutral position as you focus on your breathing.

    Okay, so this position can be really great at the end of the day or even during the day if you’re having some low back pain and you have time to take a moment on the floor to do some release and breathing. Very simple to do, and you can do it as long as you need to just to feel like you can really fully relax those muscles, take a deep breath and hopefully relieve some of your symptoms so you can get on with your day and get a good night’s sleep.

    Let me know what you think in the comments, and take care for now.

    Take Care,

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    Natural Solutions To Kick Your Cold To The Curb

    Natural Solutions To Kick Your Cold To The Curb

    I wanted to share some natural solutions the I have been using, and LOVING, this fall to help with the cold/cough season. In September I started exploring using doTerra essential oils as part of my preventative health care and by the time my oils arrived, I was already starting to get a cold which ended up turning into a persistent cough for a couple of weeks.  I purchased the Home Essentials Kit to get started so I researched ways to use the oils I had to help improve how I was feeling and support my body to get better quickly.  The kit contained a diffuser, and a combination of 10 oils: FrankincenseLavenderLemonMelaleucaOreganoPeppermintdoTERRA Breathe®DigestZen®doTERRA On Guard®Deep Blue®(5 mL).

    I started by looking for ways to naturally manage my symptoms. I used Breathe in the diffuser to help with my congestion and added 20 drops of it to a roller bottle with fractured coconut oil and rolled it over my throat and chest several times a day.  I also felt a little ache so I did the same with the deep blue oil and rolled it over my neck and shoulders which helped release any tension I had from coughing.  But the most effective strategy was adding a drop of peppermint and a drop of Digest Zen to hot water to help with my congestion and coughing. This immediately opened up my sinuses and stopped my cough. And made me feel a sense of relief… I LOVED this.

    These techniques helped the symptoms but the main way I used my oils to kick my cold/cough was to mix them in a blend called FLOOM. The properties of the oils in this blend can help to support the immune system and helped get me feeling better.  FLOOM is a combination of Frankincense, Lemon, Oregano, doTerra’s On Guard Blend and Melaleuca Oil.   This blend of doTerra oils can be used in three ways: Diffused, applied topically and taken internally.  I applied them topically by putting 5 drops of each in a 10 ml roller bottle and filling the rest up with fractured coconut oil. I rubbed this mixture over my glands, pulse points and feet several times a day.  I noticed a little difference with this, but not enough to make me feel better. So I moved to trying the oils internally. I bought some veggie caps and put one drop of each of the oils in a veggie cap and filled it up with the fractured coconut oil and took it 3 times a day for 3 days and 2 times a day for 2 days.  That did the trick and I was feeling 80% better by the second day and completely better by the 5th day.

    Toward the end of my cold I also started on doTerra’s lifelong vitality pack to support my body and I plan on continuing with this going forward to help support my immune system on an ongoing basis.

    The best part of all of this, is that I was able to spend less money using the natural solutions than I would have spent to pay to go to the doctor and I didn’t have any of the side effects that I often get with over the counter or prescribed medications.

    So I will definitely keep these oils in stock and on hand for the rest of the season…but hopefully I won’t need to use them.

    If you are interested in learning more about natural solutions and preventative health habits using essential oils, I would love to talk with you personally!- Schedule a FREE 30 min Essential Wellness Discovery Session.  

     

    Take Care,

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