“Sit up Straight!” “ Don’t Slouch!”

sitting at work

Side Effects of Poor Posture

  • Shoulder, neck and back pain
  • Increased stress
  • Diminished energy
  • Digestive issues
  • Degenerative disc disease
  • Restricted breathing
  • Kyphosis ( forward curvature of the thoracic spine)
  • Tension headaches

What is good posture and why is it so important?

Posture refers to the body’s alignment and positioning with respect to the ever-present force of gravity. Whether you are standing, sitting or lying gravity exerts force on our joints, ligaments, and muscles.

Good posture entails distributing the force of gravity through our body so no one structure is overstressed. Ideal body alignment is when the body weight is balanced over the spine and lower extremity joints requiring minimum muscular effort. This alignment also evenly distributes pressure on the intervertebral discs and avoids excessive stress on the ligaments.

Your back is the work-horse of the body and it’s important to take good care of it on a daily basis. Strengthening exercises are key to maintaining good posture as well as not sitting for extended periods of time. Stretch breaks or walks during your lunch break can help to relax your back and reduce stress.
Inspire Train Fit, LLC can help!
We offer one-one-one personal training sessions that focuses on good form and proper technique to improve your posture and strengthen your back. If you suffer from back pain or an injury medical clearance is necessary. We can work with your doctor to get you well again.

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allison@inspiretrainfit.com

www.inspiretrainfit.com

203-644-6688

 

Stay Strong & Fit during the Flu Season

corporate stretch
Regular exercise is one of the best immunity boosters to prevent catching the flu.
Many large corporations provide on-site gyms or memberships. If your small to mid-size business cannot provide these services but want to help employees stay healthy and fit then Inspire Fit Train can help. Inspire Train Fit offers wellness workshops, fitness classes and seminars aimed to inform, teach, and assist corporations in the goal of total employee health and wellness.

Mind, Body, and Spirit Wellness Workshops & Seminars

The Workday Workout – This fitness class will get your muscles and heart pumping. This 45 minute express workout may help boost morale and increase productivity.
Total Body Tune Up – This workshop will use multiply modalities to bring your body back into balance and tranquility.
Yoga and Meditation – This fitness class uses Vinyasa Yoga, mindful deep breathing, and mediation to relax and reduce stress in your employees.
Corporate Fitness 1

What are the benefits?

 

Benefits for Company

Increased job performance and satisfaction

Increased productivity

Enhanced corporate image

Reduced absenteeism and sick time

Enhanced morale and work relations

Boosts employee retention rates

Increased camaraderie

 

Benefits for Employees

Reduced stress and stress-related illness

Increased relaxation and energy

Improved memory

Increased focus and ability to comprehend

Improved happiness and creativity

Enhanced overall health

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allison@inspiretrainfit.com

www.inspiretrainfit.com

203-644-6688

Reiki Healing, Meditation & Aromatherapy

Reiki Healing Helps to Fight Off Flu

woman_park_snow

Reiki has healing power which includes helping to build up your immune system. Studies* have shown that Reiki can improve your white blood cell count which boosts your immune system.

While there are no guarantees to prevent the flu, there are many things you can do to improve your chances of avoiding it. Getting the flu shot, good hand-washing, maintaining a good diet and using Reiki can help your odds of preventing the flu. See below for more tips on flu prevention.

In addition to helping your immune system, it also helps with relaxation and improves sleep all which lead to better health.

Reiki is a gentle healing technique that reduces stress, relieves pain, and facilitates healing, mentally, spiritually, and physically.

*Source: The Journal of Alternative and Complementary Medicine

Reiki is a form of alternative medicine developed in 1922 by Japanese Buddhist Mikao Usui. Since originating in Japan, Reiki has been adapted into varying cultural traditions across the world. Reiki practitioners use a technique called palm healing or hands-on healing through which a “universal energy” is allegedly transferred through the palms of the practitioner to the patient in order to encourage emotional or physical healing.

The 5 Spiritual Principles of Reiki

  1. Just For Today Do Not Worry
  2. Just For Today Do Not Anger
  3. Honor Your Parents, Teachers, and Leaders
  4. Earn Your Living Honestly

“Reiki is the art of inviting happiness”… Mikao Usu

Allison Stolar has been a certified Reiki Practitioner and Energy Healer through the Center of Living Light since 2002. She is an experienced healer who has treated hundreds of client using the Usui Healing System, crystals and aromatherapy with essential oils.

aromatherapy

Aromatherapy with Essential Oils

Aromatherapy is a natural way to de-stress, unwind, relax, energize, balance and revitalize body, mind and spirit.  Pure essential oils are the essence of nature that are extracted from flowers, leaves, bark and berries.  It is through the sense of smell that the plant’s fragrant essence can impact emotions, memories, and suit every mood.  Try adding just a few drops in the tub for a relaxing bath or in a bowl of hot water to scent a room.

February is the perfect month to make your own home aromatherapy to fight off the cold and flu season. Here are two of my favorite oil mixes for the season.

Colds & Flu

Distilled water 1 fluid ounce

Lemon 5 drops

Clove 5 drops

Sage 5 drops

Colloidal Silver 5 drops (optional

lemon

 

Room Disinfectant

Pure water 2 fluid ounces

Tea Tree 10 drops

Thyme 10 drops

Eucalyptus 10 drops

Eucalyptus

 

aromatherapy 2

 

TRX RIP TRAINING WORKOUT FOR BEGINNERS

Workout Anywhere!! Ignite Your Core!

RIP Training

Goal/ Emphasis: Rip training utilizes a level bar and resistance cord to provide a unique mix of rotation, core stability, control, power, strength, mobility, metabolic conditioning, balance and coordination challenges. The TRX Rip Trainer™ strengthens core muscles with exercises focused on rotational power, creating the necessary foundation for a high-performance body.

TRX RIP Training Benefits include:

  • Increased Strength

  • Increased Performance

  • Improved Agility& Mobility

  • Stronger Functional Core

Time: 30 minutes

Program: 2 sets of 60 seconds each exercise

Equipment: TRX RIP Trainer

Warm-Up Phases (5-10 minutes)

  • 60 seconds RIP TRAINER Circumduction
  • 60 seconds RIP TRAINER Marching holding bar horizontally
  • 60 seconds RIP TRAINER Stepping holding bar horizontally
  • 60 seconds RIP TRAINER Marching holding bar vertically
  • 60 seconds RIP TRAINER Stepping holding bar vertically
  • Repeat Sequence

Work Phases (20 minutes)

Complete 2 sets of 60 seconds for each exercise with 10 seconds rest between sequences

  • 60 seconds RIP TRAINER Row
  • 60 seconds RIP TRAINER Squat & Row
  • 60 seconds RIP TRAINER Lunge holding bar horizontally
  • 60 seconds RIP TRAINER Lunge & Press
  • 60 seconds RIP TRAINER Step Rotation
  • 60 seconds RIP TRAINER Punch/Push
  • 60 seconds RIP TRAINER 90 degree Step Press
  • 60 seconds RIP TRAINER Axe Chop
  • 60 seconds RIP TRAINER  Paddleboard Row
  • 60 seconds RIP TRAINER Hockey Slap Shot

Allison Stolar is both TRX & RIP trainer qualified.
Call 203-644-6688 to reserve your spot

 

 

Core Functional Training

 Hard Core Workout

IMG_2044 

Goal/ Emphasis: The core muscles encompass your hips, back, chest, glutes, and abdominals. These muscles all work together in coordination to stabilize your spine and pelvis. Training the entire core is beneficial for improved balance, stability, good posture and injury prevention.

Time: 30 minutes

Program: 2 sets of 60 seconds each exercise

Equipment: Medicine Ball, Mat & RIP Trainer

Warm-Up Phases (3-5 minutes)

  • 60 seconds Burpees
  • 60 seconds Spiderman’s
  • 60 seconds Downward Facing Dog
  • Repeat Sequence
  • Stretch

Core Work Phases (25 – 30 minutes)

Complete 2 sets of 30-60 seconds for each exercise with 10 seconds rest between sequence 

  • 60 seconds RIP TRAINER Squat & Row
  • 60 seconds Medicine Ball Tosses
  • 60 seconds Medicine Ball Wood Chops
  • 60 seconds Medicine Ball Mountain Climbers
  • 60 seconds RIP TRAINER Rotation
  • 60 seconds Push-ups
  • 60 seconds Medicine Ball V-Sits
  • 60 seconds Medicine Ball Twist
  • 30-60 seconds Medicine Ball Planks
  • 30-60 seconds Medicine Ball Reverse Planks
  • 30-60 seconds Alternating Back Extensions
  • 30-60 seconds Superman Holds
  • 60 seconds Glute Bridges
  • Stretch

 

Created by Allison Stolar, Health Fitness Specialist 

http://www.inspiretrainfit.com

 

 

 

 

 

Mat Pilates Training Fundamentals

single Leg StretchSingle Straight Leg Stretch

The Pilates Method called Centrology system was originally developed in the early 1900’s by Joseph Pilates. Pilates strengthens and tones muscles, improves posture, provides flexibility and balance, unties body and mind and creates a more streamlined shape. Pilates requires mindful breathing and attention to form with the execution of every exercise.

Philosopy: Pilates is based on training and conditioning the body from the inside out. Centerning the body by stabilizing the pelvis and training muscles to be both movers and stabilizers. Pilates has roots in both Eastern and Western principles

8 Pilates Training Concepts:

  1. Concentration
  2. Control
  3. Centering
  4. Breath
  5. Flow
  6. Precisiom
  7. Relaxation
  8. Stamina

Benefits:

  • Improved Posture
  • Improved Spine Alignment
  • Muscles Balance
  • Grace
  • Fluidity
  • Improved Flexibility
  • Improved Joint Mobility

 

Floor/ Mat Based Exercises: (8 reps per exercise)

Begin:

Supine Breathing Awareness                                   Roll Like A Ball

Knee Circles                                                                Single Leg Stretch

Hip Flexor Stretch                                                     Double Leg Stretch

Double Knee Lower Back Stretch                          Single Straight Leg Stretch

The Hundred                                                             Double Straight Leg Stretch

The Roll-Up                                                                Crisscross

Spine Twist Stretch                                                  Glutt Bridges

Saw                                                                             Glutt Stretch

Leg Circles                                                               Hamstring Stretch

Pilates 100The Hundred

Created by Allison Stolar, Health Fitness Specialist