On Being Self-CENTERED

Posted on April 12, 2013 by rmoncayo

Living in Balance + Working Out in Balance = Fitness

Do you make every effort to give to others? Or even without much effort, find yourself pulled in many directions (family, work, etc…) and always prioritizing others? Offering your time, help, and attention to others is a necessary part of feeling happy and fulfilled as a person. It is a key component of becoming our best selves. If however, this is the only route we take toward self-fulfillment we risk walking a treadmill. It’s important to balance out “giving” with “receiving”….make time to do things that are good for you and focus specifically on you.

For most of us, it may take some re-wiring to be mindful of this (realizing that personal time is not selfish or insignificant), and some good planning to balance our time which is usually in high demand. In time, you will find that giving yourself permission to be self-centered will pay off on many levels, and those around you will experience your best self too!Balancing our energy expenditure between ourselves and others…maintaining high levels of fuel in our “tank” so that we can expend it efficiently and qualitatively, takes effort but is a worthwhile investment in long term health.

Perhaps you consider your workout time “you time”. If so, and if you’ve managed to make time for it, that is fantastic! But realize that even in the workout arena the same principle of balancing energy applies. We lead busy hectic lives and struggle to find time for it all, frequently seeking out or falling into the simplest often “single focused” approaches to things which tend to leave areas un-addressed, creating gaps/holes that ultimately keep us from achieving our fitness goals. Finding the energetic balance in your fitness routine, by integrating rigorous functional training programs (Kickboxing, Kettlebell Training, TRX) with Nourishing Healing Arts programs (Qigong, Yoga)…balancing physical energy depletion and replenishment helps us address the body as a whole and in balance, making your fitness routine truly effective toward achieving long term health.

Rachel Moncayo

Brookhaven Fitness Studio

Got Flu?

Posted on January 17, 2013 by rmoncayo

Got Flu?

Lately, everywhere you turn you find something documented on the flu and how it has reached epidemic proportions. As of this writing, according to the CDC 47 states are under “widespread reports” of the flu. All of us know at least someone working through it, or have battled it ourselves!

Granted, circumstances that maximize our exposure to the flu as well as other viruses and bacteria, will heighten our chances of contracting disease…not to mention other factors such as stress that weaken the immune system and render us more susceptible.

So…other than or in addition to the flu shot, how else can we better “arm” ourselves to avoid or combat disease? One key consideration is to do what you can to strengthen your immune system so that it is “ready for battle”.

The good news? If you’re reading this newsletter, you probably already place some value on fitness. So let’s talk about “fitness” in its broadest and most enduring sense…as in ‘fit to perform’ (strong, active, and resilient), in other words: healthy!

We already know that taking care of our body (working out/eating right) is vital to health, and good health means you are less susceptible to disease. So how do we ensure that our fitness practices keep us strong, active and resilient abundantly, into the future, and with less “stumbling blocks” from disease along the way? Healing (Nurturing) practices such as Yoga and Qigong have proven to be instrumental in boosting the immune system and fighting disease.

At the most basic level (just in case I can’t hold your attention for the entire article…), Yoga and Qigong both involve several specific breathing techniques that strengthen the respiratory system by improving the mechanical efficiency of our lungs, increasing the elasticity and strength of the whole lung to help prevent infection. Colds are caused by bacteria that affect the upper respiratory system. If the immune system is weak, the bacteria can go into the lungs and cause bronchitis or pneumonia.

A Short Primer on the Immune System

The lymphatic system is part of the circulatory system, comprising a network of conduits called lymphatic vessels that carry a clear fluid called lymph. This fluid picks up bacteria and viruses and filters them out via lymph nodes. Lymphatic organs play an important part in the immune system, having a considerable overlap with the lymphoid system. Lymphoid tissue is found in many organs particularly the lymph nodes and in the lymphoid follicles. Lymphoid tissues contain lymphocytes, which is the primary cellular component of lymph (that fluid we just spoke of that moves/filters bacteria and viruses from the body), as well as other types of cells for support. The system also includes all the structures dedicated to the circulation and production of lymphocytes, including the thymus (also known as the “immune gland”), among other structures.

Nurturing practices such as Qigong and Yoga include physical exercises and specific breath work that, in addition to increasing muscular strength, have been proven to: improve circulation of fluids, movement of toxins, and mechanical efficiency of internal organs, stimulate glandular activity, and clear blockages throughout the body.

Keeping Things Flowing…

Our modern society has afforded us the luxury to work comfortably while seated at a desk most of the day. Sadly, our organs don’t find comfort in this, since this position inhibits circulation. Things don’t keep flowing and this leads to blockages and toxin buildup which compromises our immunities…our ability to fight disease.

Yoga poses (exercises) place the body in specific positions that allows for massaging of internal organs and glandular stimulation while at the same time strengthening of our muscles (very efficient!). When these moves are actively executed in combination with the breath, our organs are supplied with freshly oxygenated blood, helping them function at their best. Recent research has indicated that immune gland function from the Thymus can be activated through breath work and yoga poses that stimulate the chest area (cobra, bow, and locust). The Thymus gland undergoes natural degeneration with age, and practicing yoga can improve its function and boost immunity. Also, yoga poses that invert the body (head below heart) for instance, increase circulation of lymph, which helps filter out bacteria through the lymph nodes.

Equally relevant – Qigong practice has been associated with the increase of white blood cells. Of particular significance is the fact that studies have shown the percentage of lymphocytes to be elevated after Qigong “workouts”. Further research has shown Qigong practice to have a regulating/normalizing effect on immune function. After practicing Qigong, elevated white blood cell count decreased for appendicitis patients, while the low count in cancer patients after chemotherapy increased to normal. Studies also showed improvements in cellular immunity. After 3 months of Qigong practice lymphocyte transformation rate increased by 1.1%.

So what are you waiting for? Take time to strengthen and heal and complement your functional training workouts with Nurturing Practices! And in the process…you might shorten your colds and maybe bypass the flu altogether!

Sources:

1. Eisen, M. Part 13 (a): Qigong and the Immune System. May 2011. Yang Sheng

Keeping Your Commitment to Fitness: From Short-Term Program to Lifestyle

Posted on December 12, 2012 by rmoncayo

Having a hard time staying focused on a fitness routine? You are not alone! A huge percentage of people embrace a new exercise programs with their best intentions at heart, and then they drop out of it within the first 6 months. Competing work and family schedules, fatigue, etc….get in the way and discourage us from staying motivated and on track. The good news is that if we can find a way to stay on a program for 6 months, chances are that by then the program has begun to deliver its amazing fitness benefits and these benefits will keep you motivated enough to cross over from engaging in a “program” to taking on a “lifestyle” of fitness.

So what steps can we take to stay “on the path” during those first 6 months?

- Evaluate your intentions: Yes, for many of us achieving our ideal weight is our primary and motivating goal. If we achieve our weight loss goals within say…three months (likely for many with proper diet and exercise), we might then be inclined to drop off from our “program”. If on the other hand we view exercise as a path toward long term health, that will help us strengthen our immune system to ward off disease, and stay energetic and mobile for years to come, then our motivating element has a longer “shelf-life”, and can help us commit to fitness as a lifestyle.

- Link your fitness routine to a group: Go somewhere to work out where you share common ground with other people that are committed to fitness. There is much power in community and the social aspect of working out. Working out becomes more pleasant and something to look forward to when you have friends that are meeting you. The social aspect also helps you get out of your head and your daily work routine mind, and come to a see working out as your place for fun and your “departure” from your daily grind.

- Keep it simple and accessible: Find an exercise program that does not require huge investment in time, effort or tools. Find a studio or space that is easy for you to get to.

- Be formally committed: either by agreeing verbally or in writing to pay for classes, or committing to a specific friend or group formally. Commitment ensures a “no way out” ticket to success.

- Choose an exercise program that is achievable: Choose to do an activity or sport that allows you to experience demonstrated progress within weeks. If you feel that you can do it, and that it’s making you faster, stronger, more agile, etc….you are more likely to be motivated to keep it up.

- Choose exercise activities that are enjoyable and varied: Find something that you like doing and then find a few more things that you like too. This will make exercise more enjoyable and the variety will keep bordom at bay.

- Observe and track your progress: Along with your weight loss success, track your health gains: strength, flexibility, energy. Recognizing the incremental rewards of your efforts will help you stay focused and on task.

For most, the New Year is a time to start fresh on goals and set new standards for ourselves. If fitness is one of your goals for the New Year, use this checklist as a guide toward success. Wishing you a Happy and Healthy New Year!

Rachel Moncayo

Brookhaven Fitness Studio

Eat & Exercise for Better Sleep

Posted on November 15, 2012 by rmoncayo

Eat and Exercise for Better Sleep

Why sleep is important

During sleep the body undergoes a number of phases of repair and regeneration at a cellular level. The body requires the correct amount and quality of sleep in order to effectively complete all of the work needed for muscle repair, memory consolidation and release of hormones regulating functions such as growth and appetite. When we sleep well, we experience better clarity, energy and balance throughout our day. Better sleep helps us with metabolism and weight, our mood, memory, and immune response.

Difficulty with sleep (“Insomnia”) is incredibly common especially in our country. Thirty to forty percent of American adults experience symptoms each year. Insomnia can be caused by emotional or physical issues and stressors such as depression, medications, chronic pain, as well as behavioral factors predominant in our society such as TV watching before bedtime, alcohol consumption, lack of routine, or a combination of these.

Trouble falling asleep, sleeping through the night, or getting enough sleep?

Depending on the cause of your insomnia symptoms, there are many things you can consider to improve your sleep. Here are several exercise and eating related actions you can take now too improve your sleep.

1- Exercise at least 3 hours before bedtime so that your body has time to wind down.

2- Practice aerobic exercises to combat sleeplessness. It causes physical stress that the brain later compensates for by increasing your amount of time in deep sleep. The steep rise and fall of body temperature also makes it easier to fall asleep.

3- Incorporate nurturing movement practices into your workout week, such as Yoga or Qigong. These workouts work your mind “muscles” in addition to your body muscles…helping you:

control and compartmentalize your thinking and worrying so that you can intentionally reduce stimulation to the brain and relax yourself to sleep.
use breath work as a focus tool toward relaxation and deep rejuvenating sleep.
focus on one simple mind task only (as opposed to the multi-tasking frenzy we live in all day!).
learn to use visualization as an effective tool toward relaxation and ultimately better sleep.
release resistance and anxiety surrounding sleeplessness and be compassionate with yourself.

“After yoga class, I felt great all day, not to mention I slept better!” William Culbert (Brookhaven Fitness Studio Event Attendee)

“I’ve been sleeping better lately, and the only thing that has changed is that I started doing yoga!” Alivia Zamsky (Brookhaven Fitness Studio Member)

4- Limit caffeine. Drinking caffeine can make it harder for us to fall asleep at night. Limit caffeine intake to earlier in the day so it’s out of your system by bedtime.

5- Eat for sleep. Eat foods high in magnesium, like halibut, almonds, cashews, and spinach, and foods high in vitamin B complex, like leafy green vegetables, nuts and legumes.

6- Be strategic about your evening meal. Make your evening meal your smallest. Keep high starch content low, and finish eating by 9pm.

7- Steer away from a pre-bedtime drink. Alcohol before bedtime can disrupt sleep cycles, and wake you up in the middle of the night. If you drink alcohol have your glass with an early dinner

8- Drink herbal teas. Chamomile tea, for instance is a great calming tea and can ‘set the stage’ for sleep.

9- Eat tart cherries/drink cherry juice. Tart cherries are laced with tryptophan, an essential amino acid that converts into serotonin, which, in turn, transforms into melatonin in your body, and helps with sleep.

10- Have peanuts or peanut butter as your evening snack. Peanuts are a rich source of niacin, which is another nutrient that helps to increase the release of serotonin in the system.

Just Breathe….

Posted on October 16, 2012 by rmoncayo

Just Breathe….You’ve heard it before: there are so many health benefits to effective breathing. The breath can help:

Revitalize your body and your energy levels

Improve your immune response

Reduce stress and anxiety

Ensure your body’s optimal performance during exercise

But do you believe it? Does it seem possible that something that is “free” and so readily available to us can actually have such a powerful effect on our health and performance? Absolutely! It just takes proper technique to experience the effects, and with long term consistency the benefits can be huge! Interesting to consider breathing with technique…isn’t it? …especially since it’s something that we do so naturally and without thinking. So what do we mean by “proper technique”? There are a number of different breathing techniques that are selectively targeted toward achieving specific effects in response to different types of intentional and unintentional “stressors” to the body. There are techniques for relaxation/fighting anxiety, for better sports performance, for better digestion, and more….We’ll explore some of those techniques in a moment, but to keep things easy…as simple as breathing…J, keep in mind that by just taking in as much air as possible and exhaling as completely as possible, you are already gifting your body with the benefits of the breath. Bottom line: our organs need more oxygen for optimal performance, and they need something to stimulate a steady release (outflow) of carbon dioxide. If our organs are happy, then we feel better. Anything we do to increase oxygen flow is sure to improve our overall health.

When we breathe automatically we tend to take in the bare minimum during inhalation, filling our lungs with half a liter of air…while our full long capacity is at least five to six liters! As a result, our exhalations are shorter too; we don’t release enough carbon dioxide and don’t make enough room for more fresh air. And when we’re under emotional stress or anxiety, our breath becomes even shorter. So when it comes to breathing for good health, there are several techniques one can practice.

If you would like to experiment with breath work and what it can do for you, I would propose that you start with the simplest of techniques: breathing through the nose deeply, focusing on filling up the belly with air, and then the chest, slowly counting up 4 to 5 seconds…then exhaling for the same number of seconds by first emptying out the chest and then squeezing all of the air out of the belly. To start, practice this for 5 minutes once a day and also whenever you feel challenged or stressed. Make sure that your spine is erect whether you are sitting, standing or lying down. If you place your right hand on the navel point and your left hand on your chest, you should be able to feel and follow the movement of the breath. In time you should be able to extend the number of seconds in each inhalation/exhalation to 8 seconds, 9 seconds, and so on….taking in more oxygen and squeezing out more carbon dioxide, eliminating toxins, etc…

This basic breathing technique can be done anywhere and at any time. Studies have shown that breathing in this way raises levels of serotonin, which can ease symptoms of depression. Once you work up to it, a good 20-minute session can increase the flow of oxygenated blood to the brain, helping improve mental concentration and focus. With lengthened sessions and consistent practice this breath work ensures sufficient intake of oxygen, leading to lowered blood pressure.

Practicing breath work can be done in isolation, but is also highly effective when combined with movement in practices such as Yoga and Qigong, and as such has an even greater positive impact on health through energy management. If you do yoga today for instance and are not being mindful of the synchronization of breath with movement, you are missing out! The breath is actually quite integral to these healing practices, and a big contributor to the wonderful unexplainable energized feeling that we experience…not to mention how it helps us power through some of the more challenging moves and poses!

Beyond basic deep breathing there are other more advanced methods for controlling our breath that can be used to improve performance during exercise, when a big energy jolt is required, or when facing overwhelming stress. Alternate Nostril Breathing for instance, provides calm and balance. It involves a 3 minute or longer pattern of inhaling into the left nostril while blocking off the right and then exhaling out of the right nostril while blocking off the left one. When the pattern is reversed (blocking left nostril for inhale, and right nostril for exhale) you experience an energizing/awakening effect.

We can also leverage the breath for improving athletic performance. Practicing Nourishing programs that replenish energy with the help of the breath such as Qigong and Yoga are exceptional cross-training tools for runners, those involved in high contact sports and strength trainers. But here are a few sports-specific breathing tips that you can implement right away: Runners – lengthen your inhalations and exhalations by pacing them with your steps and this will improve your speed and endurance; Basketball, Football players – If you anticipate a load/impact, breath deep and brace the core….this will make it more difficult to be knocked down and will protect the spine; Weight Lifters – exhale during the effort phase of the exercise as this helps manage the load while maintaining lumbar stability.

So whether you are an athlete or just looking to improve your overall health or mood, there just isn’t a simpler or more cost-effective tool at your disposal, than your breath. Be mindful of it!

Rachel Moncayo

Brookhaven Fitness Studio

Yoga – It’s Time to Mobilize!

Posted on October 13, 2012 by rmoncayo

YOGA – IT’S TIME TO MOBILIZE!

Over the past few years there’s been a notable increase in the number of people that are giving Yoga a try. Studio classes are filling up as both men and women are beginning to see the value of devoting time to this seemingly passive and by American standards, barely stimulating activity. In fact, many are even beginning to….dare we say….develop a Yoga ‘practice’, carving out time in their workout week routine for at least one session of Yoga.

For some, that unexplainable “clear and refreshed” feeling is what keeps them coming back. For others, the new found flexibility and energy that comes with relieving muscular tightness while clearing energy obstructions is the primary driver… especially when they notice their bodies’ positive response to and improved results in other cardio and weight-bearing exercise activity. But regardless of what immediate sensations are felt and recognized, there’s a whole bunch of even better stuff happening on the inside…beneath the surface

More than skin deep

Yoga, when deconstructed, boils down to a series of poses that are very precisely executed while synchronized with breath work. The most noticeable results of a Yoga practice come in the form of added strength, flexibility, balance and concentration. But the most amazing outcome of practicing Yoga, is the effect it has deeper within and its impact on overall health and longevity.

The Spine – Your Command Center

One could say that Yoga works the body from the inside out. By “inside” I don’t mean anything abstract, mental or spiritual…I’m referring to purely physical elements only; those that are internal, or within our bodies…more specifically – the spine. When we consider the spine as our starting point in Yoga and everything else as tying back to it, it all begins to make sense. Yoga poses are designed to move the spine through its total range of motion and to strengthen specific muscles that help keep the spine supple. Keeping the spine flexible and supple is critical to overall health because the spine is the ‘control and command’ center for the central nervous system…for the whole body. Excessive tightness in the spine/poor flexibility of the back and hips can impede or limit normal movement, and this has a domino effect on our bodies overall health. When movement is limited or impeded, muscles weaken…leading to stiffness, poor posture, back problems, and a higher risk for injury…. Therefore, with the spine as a focal point, the practice of yoga poses deliver skeletal alignment and strength, stimulate both growth, and the muscle strength needed to hold bones in place, protect the spine and enhance its mobility. In “Spinal Mobility: The Missing Link of Core Training”, an article published in 2009 in Triathlete Europe, the author, Nate Koch helps us understand the need for spinal mobility and why Yoga is a much needed complement to every physical conditioning program. In all 3 triathlete disciplines: cycling, swimming and running, the spinal movement is restricted to one of its 3 planes: the sagittal (or forward-backward) plane. Constant repetition of sagittal movement leads to restriction of mobility in the other 2 planes of movement (rotational and side-to-side). He states: “Spinal immobility and postural and muscular imbalances from spending too much time in one position or movement plane, often causes leg malalignment, abnormal muscle firing and soft tissue restrictions. These problems may in turn create injuries such as sciatica, ITB (Illotibial band) syndrome, shoulder impingement and Achilles tendinosis”. He suggests that in order to realize your maximum potential in other sports/physical conditioning activities, one should give the same amount of attention to core flexibility as he does to core strength. The spinal mobility accomplished with Yoga is needed for optimal muscle recruitment and for reducing muscular fatigue, resulting in greater force production and more efficient movements when practicing other sports and physical conditioning activities.

Just Breathe…

The engagement of breath work when executing each Yoga pose is critical to improving spinal mobility and to thus to the overall benefit of the practice. Breathing is something that we tend to do involuntarily, and perhaps since we aren’t forced to focus on it, we fail to realize the importance of doing it properly. When we breathe deeply and completely, we utilize oxygen more efficiently and the heart gets a break from working overtime to compensate for not enough oxygen being distributed. Proper oxygenation ensures that nutrients are moved into and throughout the body, while toxins are moved out. You can take on a Yoga pose with precision and full alignment, but you need to breathe through it deeply and completely in order to realize the full effect of the pose. Using the breath and the pose to help the spine do its work, and help move energy into, through and out of your body is what allows yoga to do its job on the inside…deep within; encouraging healthy digestion and elimination, charging the immune system, helping ward off age related degenerative diseases and helps alleviating stress.

Time to Mobilize!

So if you haven’t tried Yoga yet, then it’s time to mobilize! Better spinal mobility will take your current Kettlebell, TRX, Kickboxing and outdoor sports activities to the next level, while impacting your overall health deep within to help you feel good and stay active for a very long time!

Brookhaven Fitness Studio offers Power Yoga classes on Mondays at 7am, Thusdays at 7pm, Fridays at 9:30am and on Saturdays at 11am. Open to all levels, including Beginners.

One of our members who began practicing Yoga one month ago at the studio relays her personal experience: “My back pain is gone! No more chiropractic visits! Crazy how out of balance I was! I literally was going in for rehab and adjusting once a week!:” Laura Shaw

Nutrition: Eating for Weight Loss vs Eating for Energy

Posted on October 13, 2012 by rmoncayo

Nutrition Article – June2012

Eating for Weight Loss vs Eating for Energy?

Many of us at some point or another have gone on a “diet”: a regimen for how, what and when to eat. The term “diet” seems to have acquired a negative connotation…one that immediately is associated with limitation and restriction.When we approach eating and the food choices we make based on a need to “loose” or “eliminate” extra pounds, rather than from a perspective of how to best nurture, support and fuel our bodies, we are initiating action and choices from a negative place of restriction and unpleasant control. Desperate to get into and out of this uncomfortable restriction as quickly as possible, we choose to follow a pre-defined and easily understood “one size fits all” formula (diet) that may have worked for someone else, in the hopes to find the weight loss results we are looking for as quickly as possible. These diets will generally either impose boundaries on our choices based on calorie counts and portion sizing, or impose exclusions of specific macronutrients (protein or carbohydrate). Sometimes the prescribed diet will include both.The fundamental issue with this approach is that as long as the ultimate goal is weight loss/taking pounds off, then we do not perceive weight as a reflection of our overall state of health.

If, on the other hand, we look at weight (whether we are over-weight or under-weight), and weight distribution throughout our bodies (where we hold our weight), as an indicator of our state of health, we can then approach diet from the perspective of health management and support of our body’s needs. Coming at this from a more positive place and in support of our energy, clarity and vitality will automatically be less restrictive and yield better and longer lasting results.

I know….you’re probably wondering: how on earth can any effort toward weight loss be anything less than restrictive? Well, it can and should be. This is because our bodies have needs and we must support those needs generously. We need to give our bodies plenty of what they need in order to gain and sustain the health and energy required to get rid of what they don’t need.

Studies support this premise and perhaps this is best evidenced by the shift in market terminology used, from programs such as “Weight Watchers” in the past to “NutriSystems”, or “Nutrition Programs” in studio and health club environments. But we still have a long way to go in terms of changing public perception, public motivation, and market approaches to weight loss.

When the primary goal is to “nourish” and support the body, as we begin to ”restrict” ourselves from things that our body does not benefit from, we also abundantly increase the things that our body desperately needs. These “needs” are not the same for every body, and are certainly not comprised of “ingestibles” that help us deal or work through the restriction, (such as zero calorie fillers like lettuce and diet soda). Instead they might include- for you, specific fats and certain proteins that provide tons of positive satisfaction simply because your body has desperately needed them. And with these plentiful additions we begin to feel and look better, and don’t feel as restricted.

As we begin understand the way in which our unique body uses food for fuel, and we give it what it needs, we are naturally able to achieve our ideal weight….reducing not just fat as required, but also inflammation - your body’s response to stuff it doesn’t digest well, and a source of weight that is not attributable or solved by caloric restriction…

Approaching eating in this more positive and nurturing way, we are more likely to achieve weight loss success….feel less restricted and tap into more energy! Energy that will in turn fuel our workouts and improve the overall quality of our lives!

Nutrition at Brookhaven Fitness Studio: Fuel your workouts and a healthy energetic lifestyle! We offer a “deep dive” 4-week program as well as a 2-week value program. Details.

We also offer the ideal way to focus on a fit lifestyle that synergistically combines Functional, Nurturing and Nourishing physical practices: Fuel & Movement Combined.

Rachel Moncayo

Brookhaven Fitness Studio

TRX

Posted on October 13, 2012 by rmoncayo

TRX Article – May2012-signed

SUSPENSION TRAINING: WHY IT WORKS!

Suspension Training is a system made up of ropes and webbing that allow users to work against their own body weight. Suspension Exercises using the body’s own weight have existed for hundreds of years, and been leveraged by athletes throughout the world for their effectiveness in delivering whole body benefits.

The concept and health generating implications of a training system that delivers “whole body” benefits is the reason why so many are trying and then sticking with suspension training.

Do it all!

Generally speaking the fact that a type of training or tool delivers “whole body” benefits instantly implies the potential for a well-rounded workout. But what is the value of this? Many of us at some time or another have been in a pattern of doing just one type of workout for our physical conditioning. After a while we plateau and stop seeing or feeling results, and begin to realize, sometimes as a result of injury…that we have other areas of our bodies that are weak because they have not been getting our attention. As we evolve in our fitness lifestyle we begin to realize that our body parts function “in concert”, rather than independently from each other. And as we age we begin to realize that those parts of our body that move together, only function for us effectively when they can move in different ways/planes (side to side, front and back and rotationally). Why? Well, because this is how we “move” during our daily activity outside of the studio when we’re not “working out”!

Do it all at once!

Suspension training offers a huge health benefit because it is a form of resistance training that includes body weight exercises that invariably will engage several parts of your body simultaneously (compound exercise movements), and with suspension training you automatically perform movements in multiple planes. In order to perform movements in multiple planes our body’s center – our core, needs to be engaged. Suspension based training engages and strengthens the core in every exercise. As a result, a single suspension training exercise can simultaneously help you develop strength, balance, flexibility, and joint stability.

Do it in less time!

So what happens when you pack all of these elements into a single exercise? You guessed it! We can get more done in less time! As if the health benefits aren’t appealing enough, we come to realize that with suspension training we can work out more efficiently and get the results we need to both look good and be healthier! For those of us who want to be fit and work toward a healthy lifestyle but are short on time, this is a HUGE benefit!

Do it at Brookhaven Fitness Studio with TRX!

At our studio you can experience suspension training at its best: with TRX. Our TRX Circuit and TRX Core classes are taught by TRX certified instructors who are trained to help you perform over 300 exercises. Our 45 minute classes are jam-packed with moves to address your whole body. Best of all: you do not need to have any prior experience in anything like this to begin taking our classes! The TRX trainer is easy to learn and since you can modify resistance by adjusting your body position, you can easily customize a workout to your fitness level and progress at your own pace. So take a step toward improving your overall health and give TRX a try! View schedule on line. Sign up online in advance as space is limited!

What’s all the Talk about Inflammation?

Posted on September 14, 2012 by rmoncayo

What’s all the Talk about Inflammation?

Why does the term inflammation come up so often lately whenever we are talking about healing or achieving better health? What does it mean and why does it matter? For years I thought that all we had to be concerned with was excess fat or water retention, especially since they both make us feel like we have “swelling”, but apparently there’s something else that gets in the way of feeling and looking our best…inflammation. Medical research has uncovered much knowledge about the crucial and complex role of inflammation, and it has practically become a buzz word within holistic and integrative medicine circles. The funny thing is that it could be running rampant inside of us, without us realizing it or feeling its effects immediately or directly. And while it’s in progress it can become the foundation for numerous diseases. So it’s a good idea to understand what inflammation is, what causes it and what we can do to keep it in check.

One thing I found revealing over the course of my research is that there are two sides to the phenomenon of inflammation: on the one hand it is the body’s natural response to the need for healing. When there is injury the body has the innate intelligence to “come to the rescue” with an inflammatory response: first producing pain, redness, swelling, heat, and tissue destruction, as part of the repair and rebuild process to heal and regenerate itself. This is what is known as acute inflammation. The effectiveness and efficacy of this healthy healing response process is closely dependent on one other physical factor: movement. Movement has anti-inflammatory effects and therefore works in concert with acute inflammation to keep the inflammatory response in check and balanced. Without movement, acute inflammation has nothing to counteract it and therefore can show its not so “healthy” side when it becomes chronic, low level inflammation. When inflammation is continuous and chronic, it is usually more difficult to detect, and when allowed to persist it becomes damaging to tissue, detrimental to health, and can severely impact quality of life. There is a growing list of diseases that are linked to inflammation. Cardiovascular disease, osteoporosis, diabetes, and Alzheimer’s have all been shown to be linked to or exacerbated by imbalanced (chronic) inflammation.

The good news is that research and study in this area continues to give evidence to the fact that physical activity (movement) is a great proactive way to balance out the inflammatory response and keep chronic inflammation at bay. Here’s where exercise comes in. Unfortunately movement used to be a more integral part of human lives. It is what the body is meant to do. Our modern industrialized world has sadly dictated our current more sedentary lifestyles, dramatically limiting our movement, and hence the proper inflammatory/anti-inflammatory interplay. The modern day answer to this issue: exercise. Exercise keeps us moving and research has shown that certain specific exercise techniques get muscles to release signaling molecules that deliver the anti-inflammatory mechanisms needed to repair, heal and keep inflammation under control. The even better news is that these same techniques increase fat-burning and optimize hormone metabolism.

The most effective techniques include:

- Combined resistance training and aerobic exercise in one workout

- Hybrid or Compound exercises that combine two or more traditional types of exercise in one movement. An example would be combining a squat exercise with a shoulder press.x

- Exercises that helps clear energetic blockages throughout the body

These techniques can be used and combined in a variety of ways to develop workouts that are functional, creative and efficient with time. Brookhaven Fitness Studio classes – TRX Circuit and Pump X and Qigong in particular, apply these effective techniques.

Rachel Moncayo

Brookhaven Fitness Studio

Taking your Golf or Tennis Game to the Next Level

Posted on August 17, 2012 by rmoncayo

Kettlebells for Golf & Tennis? Who Knew!

If you’re passionate about a sport and invested in it, you know that you need to train and practice to improve your game. Taking your game to the next level requires discipline and dedication, which usually takes on the form of consistent sport-specific training….LOTS and LOTS of practice! In time you begin to see incremental improvements that keep you focused on the next level, and as you progress, your relationship with the sport continues to evolve and each step along the way offers up new and more ‘colorful’ challenges. At some point during this evolution, as with many relationships, you may feel like you’ve hit a wall or gotten “stuck”….either experiencing difficulty with a specific technique or move, or just plateaued in general.

When this happens, what do you do? I know from personal experience that golf can present this “opportunity” on a regular basis! If you play golf and/or tennis, it may be worthwhile to consider taking your training to the next level, in order to take your game to the next level. So if your training has up until this point been sport-specific, consider going a “level deeper” and taking your training outside the boundaries of your sport by building physical strength and endurance in areas of your body that are relied upon for your sport.

Kettlebell Training is an ideal complement to sport-specific training for golf or tennis. It helps build the athletic skills necessary to play these sports at your highest potential. . In order to optimize your athleticism for these sports you need to be able to incorporate the multitude of the body’s joints, ligaments, tendons and muscles in an explosive and coordinated manner.

For golfers that means utilizing the muscles of the hips, glutes and back when making a good swing turn. As an example, the kettlebell swing when performed properly reinforces the proper movement to make these muscle groups work in unison. It is similar to what your body attempts during the golf swing. Swinging a kettlebell teaches us how to generate force from these powerful muscles which in turn improves proprioception or body awareness, flexibility and balance. The swing also improves coordination for proper movement patterning which facilitates developing and maintaining more power for generating improved club head speed for more distance. You will develop greater strength, endurance and protect your body against injury by strengthening connective tissue and developing superior joint mobility.

For tennis, just like golf, hip drive is also a critical component for shot making. Explosive power and shoulder mobility are also needed for the serve and overhead. Kettlebell movements in addition to the swing such as cleans, push presses or snatches can facilitate that requirement. In addition since ballistic kettlebell movements tend to emulate the short bursts of power and speed that tennis players exhibit on the court they are a perfect complement to a player’s anaerobic conditioning training and potentially improving that critical first step to chase down a shot more quickly.

There are a variety of kettlebell movements that can help make your body stronger, more resilient and help you to improve at your favorite sports. Kettlebells offer a simplistic approach to fitness and don’t hinder the biomechanical or neurological demands of the golf swing or tennis stroke. Leave that type of work for the practice range and court.

Improving overall strength, flexible and balance in the body will help you maximize your athletic potential…..and once you’ve done this you’ll be well-equipped to handle the rigors or the game, which means you can have a better “relationship” with the game cause you’re having fun!

Contributing Author and RKC Certified Kettlebell Instructor – Marc Fine