Group Stretching Clinic

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Group Stretching Clinic

Fridays
11:00am – 12:00pm
January 4, 11, 18, 25
4-Weeks – $60/session

Wednesdays
5:00pm — 6:00pm
January 9, 16, 23, 30
4 Weeks – $60/session

This class will teach you safe stretching techniques that will help keep your joints and muscles supple.  This class will include breathing exercises, body postures, and static stretching that will give you balance, relaxation, and relieve muscle tension. A short sequence of mat pilates exercises will also be included for core strength. Participants should come prepared to participate in loose fitting athletic clothing and bring water.

Holistic & Integrative Wellness Center
Noroton Heights Shopping Center
300 Heights Road, Darien, CT
To register call (203) 644-6688

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Reiki Healing Circle

 

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Reiki Healing Circle

Energize your day with a meditation and a Reiki healing treatment.

Thursday, January 24, 2019
6:30pm – 8:00pm
$15/ per participant

Holistic & Integrative Wellness Center
Noroton Heights Shopping Center, 300 Heights Road, Darien CT
To register call 203.644.6688

“Where there is love there is life” – Mahatma Gandhi

What is Reiki?

Reiki (pronounced ray-key) is an ancient Tibetan healing art that dates back nearly three thousand years.  It is a hands-on method that uses Universal Energy to heal and return to balance elements of the body, mind and spirit. It is not a religion, nor does it require a belief system to work.  It is a powerful yet gentle healing technique. As our current medical system explores and integrates complementary modalities into the healthcare system, Reiki can easily be incorporated as a wholistic, multidimensional healing technique.

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The Benefits of Reiki:

  • Restores balance to the energy field.
  • Induces the relaxation response decreasing stress and disease.
  • Stimulates endorphin production decreasing pain and energizing the body.
  • Stimulates immune response enhancing body’s own healing mechanisms.
  • Establishes mental well-being.
  • Increases mental clarity.
  • Enhances individual and group dynamics, increasing awareness, communication, trust, and rapport.
  • Increases self-awareness and acts as a tool for self-renewal and growth.

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

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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

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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

 

 

BOSU BALANCE TRAINING PROGRAM

Bosu Fitness

Goal/ Emphasis: The BOSU Balance Trainer is a functional training device that will challenge your balance, core stability, strength, agility and proprioception. BOSU stands for “both sides up” making it the ultimate cross training tool that promotes moving with control as you workout on an unstable surface using either the dome side up or down.

Time: 60 minutes

Program: 2 sets of 30-60 seconds each exercise

Equipment: BOSU, dumbbells (DB)

Warm-Up Phases (5-8 minutes)

  • 60 seconds BOSU Step Ups on dome side
  • 60 seconds BOSU Jump & Stick on dome side
  • 30-60 seconds BOSU Straight Arm Plank on platform side
  • 60 seconds BOSU Burpee with Push-Up
  • Stretch

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Work Phases (40 minutes)

Complete 2 sets of 30-60 seconds for each exercise with 15 seconds rest between sequence and hydrating.
Legs/ Lower Body Phase

  • 60 seconds BOSU Squat on dome side
  • 60 seconds BOSU Single Leg Balance on top of dome
  • 60 seconds BOSU Squat with Overhead DB Press on Dome side
  • 60 seconds BOSU Lunges on dome side
  • 60 seconds BOSU Alternating side Lunges on dome side
  • 60 seconds BOSU Platform Hip Extension / Bridge
  • 60 seconds BOSU Platform Hip Extension/ Bridge Single Leg Lift

 

Arms/ Upper Body Phase

  • 30-60 seconds BOSU straight arm plank on platform
  • 30- 60 seconds BOSU Push-Up on platform side
  • 60 seconds DB Chest Press with bridge on dome side
  • 60 seconds BOSU Standing DB Row on dome side
  • 60 seconds BOSU DB Standing Bentover Row on dome side
  • 60 seconds BOSU DB-3 Point Row on dome side
  • 60 seconds BOSU Prone Spinal Extension on dome side

 

Core Strength/ Cool Down Phase

  • 60 seconds BOSU Plank with Alternating Knee Pull on platform side
  • 60 seconds BOSU Abdominal Crunches on dome side
  • 60 seconds BOSU Oblique Rotation on dome side
  • 30-60 seconds BOSU Dead Bug hold on dome side
  • Stretch

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Created by Allison Stolar, Health Fitness Specialist

http://www.inspiretrainfit.com