Meditation in the Workplace

Mindful Meditation

Happy Office Worker with Zen Gesture

The intension of meditation is to bring the body to a state of harmony, peace, tranquility, and awareness. There are numerous clinical trials of the positive effects of meditation. Mindful Meditation has been shown to help reduce stress, anxiety, and offer deep relaxation.

Meditation has been found to result in significant elevation of positive mood state and decrease in stress and cortisol levels.  Research on mindful meditation has demonstrated a reduction in symptoms of anxiety, panic, depression and even chronic pain.

Meditation has been demonstrated to exert a positive influence on the hormones and stress-related disease.

Group of young people and teacher sitting in Padmasana pose

Transcendental meditation is the most evaluated meditation technique in use today. Research has demonstrated a decrease in hypertension, cholesterol, insomnia, anxiety, posttraumatic stress, and depression.  The TM technique originated as an ancient Vedic approach to health introduced by Maharishi Mahesh Yogi. It is described as a simple mental procedure practiced for 20 minutes, twice a day while sitting comfortably with eyes closed. A distinctive state of psychophysiological rest occurs where the meditator experiences a state of thought in the form of a mantra or a sound.  This state is deeply relaxing and it has been described as a wakeful hypo metabolic physiologic state.

Research on TM shows increased longevity, and improved cognitive functioning in seniors. TM has also demonstrated lower baseline levels of respiration, heart rate and cardiovascular disease

Source: Mosby’s Complementary & Alternative Medicine

By Allison Milano- Stolar, MA MPH

Health Fitness Specialist

www.inspiretrainfit.com

Workout for Bone Health

Strength Training for Bone Density

Happy senior friends holding exercise mats

Half of all women will have osteoporosis by age 60. One in five women will have a hip fracture in her lifetime, and 50% of them will never walk again. Men are not immune to this problem. 30% of osteoporosis happens in males, and 50% of men who suffer hip fractures will die within one year. http://www.nof.org

Benefits of Exercise

It’s never too late to start exercising. For seniors regular physical activity can:

  • Increase muscle strength
  • Improve balance
  • Decrease risk of bone fracture
  • Maintain or improve posture
  • Relieve or decrease pain

Exercising if you have osteoporosis means finding the safest, most enjoyable activities for you given your overall health and amount of bone loss. There’s no one-size-fits-all prescription.

Before you Start

Consult your doctor before starting any exercise program for osteoporosis. You might need some tests first, including:

  • Bone Density Measurement
  • Fitness Assessment

The weight-bearing exercises are best for your bone health. Any exercise which force you to work against gravity such as walking, stair climbing, dancing, and weight lifting. Experts recommend at least 30 minutes of weight-bearing exercise daily to lower your risk of osteoporosis.

3 Exercise Tips for Better Bone Health

  1. 30 Minutes of regular exercise daily
  2. Using a combination of different kinds of weight-bearing activities
  3. Start slow and increase your workout over time

Muscle & Bone Strengthening Exercises

Muscle and bone strengthening exercises include activities where you move your body, a weight or some other resistance against gravity. They are also known as resistance exercises and include:

  • Lifting weights
  • Using elastic exercise bands
  • Using weight machines
  • Lifting your own body weight
  • Functional movements, such as standing and rising up on your toes
  • Yoga and Tai Chi

senior fitness 6

Goal/ Emphasis: Weight Training & Bodyweight Exercises for Bone Density

Time: 60 minutes

Program: 3 sets of 10 reps

Equipment: Dumbbells (DB)

Warm-Up Phases (5- 8 minutes)

  • 60 seconds March
  • 60 seconds Knee Lifts
  • 60 second Hamstring Pulls
  • 60 seconds Low Kicks
  • Repeat Sequence
  • Stretch

Work Phases (45 – 55 minutes)

Complete 3 sets 10 reps

Weight Training & Bodyweight Exercises for Bone Density

  • DB Sumo Squat
  • DB Lunges
  • Wall Push Ups
  • DB Back Row
  • DB Upright Row
  • DB Biceps Curls
  • DB Chest Press
  • DB Chest Fly
  • Bench Dips
  • DB Triceps Extensions
  • DB Shoulder Press
  • DB Deltoid Front Raises
  • DB Deltoid Side Raises
  • Cat n Camel 30- 45 seconds
  • Modified Knee Push-ups
  • Planks 30- 45 seconds
  • Bird Dog 30- 45 seconds
  • Glut Bridge 30- 45 seconds
  • Stretch

seniors fitness 4

Women, Wine, & Wednesdays

Empowering Transformation Workshop

Women Wine Wednesday Icon

WOMEN, WINE, & WEDNESDAYS
WELLNESS WORKSHOP

women and wine pic

Inspire Train Fit invites you for a fun girls’ night out that will heal your heart, inspire you, enlighten you, and motivate you to live the best life possible. Create a dream board, sip wine, savor dark chocolate, and socialize while tapping your inner warrior.

Wednesday, May 2, 2018

6:30pm – 8:30pm

HALO Fitness Studios

45 Grove Street, New Canaan, CT

Register Online and Receive a F-R-E-E Raffle Ticket.

FEE TO ATTEND $25

Click PayPal Link below to register and pay. 

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=GRXBCPQURT3FQ

Make Your Dream Board. Create the Life You Dream About!

It’s a simple concept but the results are profound. When you build a dream board, it allows you to stop and think about what is really important to you. You focus on what you really want and what makes you happy. Creating your dream board gives you the daily visual to keep on track with your goals and keep you running down the right path.
Your dream life is waiting. Make it happen. Join this empowering workshop and start your journey to your best life while you sip wine, savor dark chocolate, and enjoy the evening with new friends or bring your BFF all while tapping into your inner warrior!
Prize Basket Stocked with Great Prizes: (Worth over $250)

http://www.inspiretrainfit.com

Inspire Educate Motivate Empower Transform Achieve

LEARN TO GOLF FOR WOMEN

golf
Get out on the green. Learn the rules of golf, proper golf course etiquette, and mechanics for hitting every shot.

A Private One-on-One Golf Playing Session for Beginners

This Program Includes:

Driving range hitting practice

A private round of 9 holes of golf (approximately 2hrs)

Tee Time, Green Fees & Club Cart rental included

$250/ per participant

Click the PayPal link below to register and pay.

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=LKVV26TM8TAKY

South Pine Creek Golf Course, 70 Old Dam Road Fairfield, CT 06824

**Participants need their own golf clubs and golf shoes*

Call Allison Stolar  203-644-6688

allison@inspiretrainfit.com

Allison Stolar is a fitness expert, athlete, and an avid golfer who will teach you the rules of golf, proper golf course etiquette, and mechanics for hitting every shot. This par-3 9 hole playing session will teach you everything you need to get started to play golf.

 

Lyme Disease

family biking 2
Spending more time outside means you’re at risk of getting bit by a tick.
Over 30,000 cases of Lyme disease are reported to the CDC each year.
The risk of human infection is greatest in late spring and summer.
What you can do to protect yourself    ticks
  • Avoid tick-infested areas
  • Use insect repellent
  • Perform full-body daily tick checks
  • Bathe or shower
What you need to know
Ticks carry many disease that are not publicized as much as Lyme Disease.
If you child is bitten by a tick take these precautionary steps.
  1. Remove tick immediately. Use a fine-tipped tweezer to grasp it close to the skin.
  2. After removing the tick, clean the bite area with rubbing alcohol or soap and water
  3. Save tick in a sealed container. Send to state health department ASAP
  4. Visit doctor and start antibiotics asap

hiking family 1

Tickborne Diseases of the United States

Tickborne Diseases of the United States

In the United States, some ticks carry pathogens that can cause human disease, including:

  • Anaplasmosis is transmitted to humans by tick bites primarily from the blacklegged tick (Ixodes scapularis) in the northeastern and upper midwestern U.S. and the western blacklegged tick (Ixodes pacificus) along the Pacific coast.
  • Babesiosis is caused by microscopic parasites that infect red blood cells. Most human cases of babesiosis in the U.S. are caused by Babesia microti. Babesia microti is transmitted by the blacklegged tick (Ixodes scapularis) and is found primarily in the northeast and upper midwest.
  • Borrelia mayonii infection has recently been described as a cause of illness in the upper midwestern United States. It has been found in blacklegged ticks (Ixodes scapularis) in Minnesota and Wisconsin. Borrelia mayonii is a new species and is the only species besides B. burgdorferi known to cause Lyme disease in North America.
  • Borrelia miyamotoi infection has recently been described as a cause of illness in the U.S. It is transmitted by the blacklegged tick (Ixodes scapularis) and has a range similar to that of Lyme disease.
  • Bourbon virus infection has been identified in a limited number patients in the Midwest and southern United States. At this time, we do not know if the virus might be found in other areas of the United States.
  • Colorado tick fever is caused by a virus transmitted by the Rocky Mountain wood tick (Dermacentor andersoni). It occurs in the the Rocky Mountain states at elevations of 4,000 to 10,500 feet.
  • Ehrlichiosis is transmitted to humans by the lone star tick (Ambylomma americanum), found primarily in the southcentral and eastern U.S.
  • Heartland virus cases have been identified in the Midwestern and southern United States. Studies suggest that Lone Star ticks can transmit the virus. It is unknown if the virus may be found in other areas of the U.S.
  • Lyme disease is transmitted by the blacklegged tick (Ixodes scapularis) in the northeastern U.S. and upper midwestern U.S. and the western blacklegged tick (Ixodes pacificus) along the Pacific coast.
  • Powassan disease is transmitted by the blacklegged tick (Ixodes scapularis) and the groundhog tick (Ixodes cookei). Cases have been reported primarily from northeastern states and the Great Lakes region.
  • Rickettsia parkeri rickettsiosis is transmitted to humans by the Gulf Coast tick (Amblyomma maculatum).
  • Rocky Mountain spotted fever (RMSF) is transmitted by the American dog tick (Dermacentor variabilis), Rocky Mountain wood tick (Dermacentor andersoni), and the brown dog tick (Rhipicephalus sangunineus) in the U.S. The brown dog tick and other tick species are associated with RMSF in Central and South America.
  • STARI (Southern tick-associated rash illness) is transmitted via bites from the lone star tick (Ambylomma americanum), found in the southeastern and eastern U.S.
  • Tickborne relapsing fever (TBRF) is transmitted to humans through the bite of infected soft ticks. TBRF has been reported in 15 states: Arizona, California, Colorado, Idaho, Kansas, Montana, Nevada, New Mexico, Ohio, Oklahoma, Oregon, Texas, Utah, Washington, and Wyoming and is associated with sleeping in rustic cabins and vacation homes.
  • Tularemia is transmitted to humans by the dog tick (Dermacentor variabilis), the wood tick (Dermacentor andersoni), and the lone star tick (Amblyomma americanum). Tularemia occurs throughout the U.S.
  • 364D rickettsiosis (Rickettsia phillipi, proposed) is transmitted to humans by the Pacific Coast tick (Dermacentor occidentalis ticks). This is a new disease that has been found in California.

Source: https://www.cdc.gov/ticks/diseases/index.html

Grow Your Own Wheatgrass

 

Wheatgrass 1

It looks like grass, but it is wheatgrass!!  Suffering from a chronic condition and looking for a natural healer, wheatgrass can help.  Many of my clients ask me about the benefits of drinking wheatgrass.

Wheatgrass juice is an effective healer because it contains so many minerals your body needs on a daily basis.  It contains vitamins A, B-complex, C, E, l, and K. It is extremely rich in protein, and contains 17 amino acids, the building blocks of protein.

Wheatgrass is one of the best living forms chlorophyll available today.  Wheatgrass juice contains up to 70% chlorophyll, which is an important blood builder.  Chlorophyll can help neutralizes toxins in the body, purify the liver and improve blood sugar problems.

Wheatgrass speeds up the thyroid gland which will help boost your body’s metabolism and ability to lose weight. It also helps with digestion and gastro issues.

Benefits of Wheatgrass 

  • Detoxifier for the liver and bloodstream
  • Improves digestion
  • Restores alkalinity to the blood & builds the blood
  • Helps with weight loss
  • Increases energy levels
  • Acts as an anti-inflammatory

Research shows that wheatgrass freshly juiced within 15 minutes is the best way to receive all of its amazing benefits. I grow my own wheatgrass and you can too.

 

Grass

Growing your own wheatgrass is super easy. Here are the simple steps to grow your own wheatgrass at home.

Instructions on how to grow your own wheatgrass at home.

Step #1 Place wheatgrass in a container of water for 24hrs to soak. Soak overnight.

Step #2 Fill a pot or container half- way with organic potting soil or compost.

Step #3 Place soaked wheatgrass about 1/4″ on top of soil. Flatten wheatgrass into soil with your hands.

Step #4 Place pot in a sunny window. Direct sunlight is best to grow wheatgrass.

Step #5 Keep wheatgrass moist daily with a water sprayer.

Wheatgrass 3

By Allison Milano- Stolar, MA MPH
Health Fitness Specialist

www.inspiretrainfit.com

 

 

Workplace Wellness

Take a Stand!

Body Language

Are you sitting too much?

Research shows that the average American sits 10-12 hours a day and the effect of sitting too long are harmful to your health. It’s important to take breaks from your desk as much as possible throughout the day. Smart phones. Tablets. Laptops. Computers. All this technology is changing our posture and harming our health. Your neck bent down. Your shoulders and back rounded. This creates an imbalance of our head, neck and spine.

Besides the obvious, sore neck, shoulders and back pain, poor posture can lead to depression, poor memory, moodiness and even low self-esteem.

How can you combat the technology slouch? There are simple ways to improve your posture at work, at home and at the gym.

Simple stretches you can do to take breaks from sitting at your desk.

  • Back Stretches
  • Forward Bend
  • Leg Stretches
  • Chest Openers
  • Standing Spinal Stretch
  • Side Lateral Stretch
  • Shoulder Stretches
  • Shoulders Shrugs
  • Posterior Shoulder Stretch
Stretch at workplace

Sitting is the new smoking

Simple exercises you can do to take breaks from sitting at your desk.

Sit less, walk more…

  • Take the stairs
  • Take a walk during lunch
  • Yoga in the office
  • Pilates in the office
  • Desk Push-Ups
  • Foam Roll in the Office

 

“Sit up Straight!” “ Don’t Slouch!”

Practice Good Posture

Smart phones. Tablets. Laptops. Computers. All this technology is changing our posture and harming our health. Your neck bent down. Your shoulders and back rounded. This creates an imbalance of our head, neck and spine. Besides the obvious, sore neck, shoulders and back pain, poor posture can lead to depression, poor memory, moodiness and even low self-esteem. How can you combat the technology slouch? There are simple ways to improve your posture.
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.

Allison’s training philosophy focuses on both functional and integrated training where she combines various training modalities to fulfill each client’s specific fitness goals. Her unique skill set, education and experience has allowed her to work with a diverse group of clients from seasoned athletes, deconditioned older adults, weekend warriors, to clients with major joint injuries.

Allison specializes in training special populations with the following conditions including: joint replacement, osteoporosis, obesity, arthritis, cancer, diabetes and prenatal.
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allison@inspiretrainfit.com

www.inspiretrainfit.com

203-644-6688