Local fitness expert Andrea Austin shares her knowledge and client success stories.
In this video, Andrea explains exactly what your "core" is, and demonstrates excercises to strengthen it.
Email Andrea Austin at andrea@tweakmyworkout.com if you'd like to try a complimentary RealRyder spin class at 501SP1N, or if you have a fitness or nutrition question.
In this video, Andrea shows us that a simple band is all we need to pack for a total body workout while traveling.
Email Andrea Austin at andrea@tweakmyworkout.com if you'd like to try a complimentary RealRyder spin class at 501SP1N, or if you have a fitness or nutrition question.
A recent article in the Star Trib made a good point. It's effective to have a workout buddy, and the best one may be your pet. Unlike a human buddy, your dog needs you to excersice them every day (they're not going to call cancel) and you can control how strenuous that walk/run is.
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The mission of The Fit Tourist is to introduce tourists to our fabulous trail systems while offering a safe, healthy and memorable ride. However, you don't literally have to be a tourist to take advantage of this service. For example, people new to our neighborhood might want to take the "Downtown Extravaganza" ride to get a lay of the land before venturing out on a Nice Ride or even their own bike.
Check out their website for route details, ride times, registration info, what to expect, etc.
Rise and Shine!
We all know people who get up with the first rays of the sun. Some people wake up even earlier, bouncing out of bed before there is even a glimmer of Homer's famous "rosy- fingered dawn" in the eastern sky. In contrast, for many people leaving the confines of their comfortable bed is a daily exercise in frustration. They know they "should" get up, they know they should "be on time", but each day they find themselves pushing the Snooze Button "just once more". "Really, this is it," they declare to their spouses and children. "I'm getting up. Just five more minutes."
What is the difference, the distinction, between those who are able and willing to throw off the covers at an early hour and those who struggle mightily to respond to the summons of the buzzing or tootling clock-radio? The nature and organization of your biorhythms - your body's set of internal timepieces - provide a large part of the answer.
The field of chronobiology - the study of biologic time - investigates various physiologic biorhythms. In animals these rhythms are associated with sleeping,1 eating, metabolic and hormonal regulation,2,3 cellular regeneration, and mating. In plants biorhythms are associated with photosynthesis and movements of leaves and stems. Circadian rhythms describe 24-hour cycles. Diurnal and nocturnal rhythms are active during the day and night, respectively.
There is good news for those who would appreciate the benefits of getting a head-start on the day's activities but nevertheless consistently get out of bed 30 minutes late, an hour late, or even later. Circadian rhythms can be changed. It takes commitment and effort, but it can be done. Good health is required in order to successfully cause a shift in one's basic functioning. Will power is not enough, as anyone who has tried to force themselves to get up earlier on a day-to-day basis can attest. A healthy diet and regular, vigorous exercise are key to making any long-lasting change in our biorhythms. Add a strong desire to the mix and long-term positive results can ensue.
1Priano L, et al: Non-linear recurrence analysis of NREM human sleep microstructure discloses deterministic oscillation patterns related to sleep stage transitions and sleep maintenance. Conf Proc IEEE Eng Med Biol Cos 1:4934-4937, 2010
2Kalsbeek A, et al: Hypothalamic control of energy metabolism via the autonomic nervous system. Ann NY Acad Sci 1212(1):114-129, 2010
3Eisenberg DP, et al: Seasonal effects on human striatal presynaptic dopamine synthesis. J Neurosci 30(44):14691-14694, 2010
Natural Resources
A person needs energy in order to successfully get up early. Cells, tissues, and organs all need to be doing their jobs. They all need to be communicating with each other effectively. Hormones and nutrients need to arrive on time and in the right quantities. Metabolic processes need to be in tune. New supplies of energy need to be manufactured and delivered and waste products need to be removed. All these intricate processes are under the direct control of your nervous system.
Chiropractic care helps your nervous system function at peak efficiency. By restoring more normal mobility to your spinal column, chiropractic care directly optimizes activities within your nervous system. As a result, cells, tissues, and organs function more effectively and your body now has the energy it needs to wake up early - healthy, refreshed, and ready to go!
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Dr. Bierbrauer is the owner of Bierbrauer Chiropractic, 221 10th Avenue South, on the ground floor of the Bridgewater Lofts. He has been treating new born infants, children and adolescents, adults and elderly, entire families and both amateur and professional athletes since graduating magna cum laude from Palmer College of Chiropractic in 1995.
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Dawn Doll, founder of 501SP1N, and her client were recently featured on RealRyder.com. 501SP1N is located at 501 Washington Avenue South, and shares space with 501F1T.
From now until May 31, 501SP1N is offering a Summer Special (June 1 to August 31) of Unlimited Cycling for only $125. This special is for RealRyder and Krankcycle classes only. Class Schedule.
Click here to request additional info.
Submitted by Victoria Rico
A haunting melody, a jubilant choir, a quick paced scherzo: what type of music stirs your soul? In a yoga class a play list can make or break a class. Not only the meter of the music matters – but where each song is placed as the class progresses matters. A meaningful and charming song to one yogi may wrinkle the nose of another.
Questions arise. Are songs in Sanskrit distracting because the words are unknown? Is any song with words distracting? All instrumental: too boring or soothing and relaxing? Jazz, hip hop, rock, rock and roll, classical, pop, opera, world music, the list goes on the debate continues. What makes for a good yoga play list? A play list becomes the underlying tempo – a metronome guiding the class.
Listed below are two divergent approaches to a yoga play list. The play list entitled Beautiful presents a yoga vibe with many of the songs in Sanskrit. On the other hand, Songs for Julie, is an early morning playlist. In particular, number 1, Sunrise, number 3, Rainbow, and number 12, Oh What a Beautiful Morning, manifest an ode to the morning practice.
SONGS FOR JULIE
1. Sunrise/ Deva Premal and Miten 6:57
2. Before I’m Gone - Instrumental/Music for Deep Relaxation 4:26
3. Rainbow/G. Love featuring Jack Johnson 3:14
4. Out of Goodbyes/ Lady Antebelium 3:17
5. Beauty for Ashes/ Crystal Lewis 3:54
6. Lovesong/ Adele 5:16
7. One and Only/Adele 5:48
8. I’ll Be Waiting/ Adele 4:02
9. Just for You/ M People 3:59
10. Super High / Rick Ross & Ne-Yo 3:36
11. Ashton Martin Music/ Ross, Drake & Chrisette Michele 4:31
12. Oh What a Beautiful Morning /Connie Evingson 4:05
13. By Your Side / Sade 4:35
14. Clarinet Concerto in A Major/ Mozart 7:41
BEAUTIFUL
1. Thanksgiving / George Winston 4:01
2. Out of Sight – Solo Guitar/ Music for Deep Relation 2:55
3. Om Namana Shiva/ Sheila Chandra 2:56
4. Ever So Lonely / Sheila Chandra 3:26
5. Crow River Waltz/ Leo Kottke 3:17
6. Jesu, Joy of Man’s Desiring / Leo Kottke 2:22
7. Beautiful/ G. Love featuring Tristan Prettyman 3:51
8. Sita Ram / Girish 4:23
9. Shiva Shambo / Girish 3:50
10. Hanuman 2 / Girish 4:25
11. The Little things / Alicia Wiley 4:02
12. You Must Believe in Spring / Bill Evans 5:40
13. Some Children See Him / George Winston 3:18
14. Trio in A Minor for Piano, Clarinet and Cello / Mozart8:01
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About Victoria With over 400 hours of teacher's training through CorePower Yoga and the Green Lotus Yoga and Healing Center, Victoria is certified to teach Vinyasa, Yin, Restorative, Hot Yoga, Hot Power Fusion, and Yoga Sculpt. Combining her love of healthy living with yoga and life long learning, Victoria creates yoga classes and workshops to refresh, stimulate and challenge the yoga practitioner. She can be reached at 612-554-7755 or victoria@victoriarico.com
New Beginnings
The time is always right to begin returning to good health. Regardless of whether your issues involve weight, exercise, diet, blood pressure, diabetes, or chronic pain, now is the time to begin taking action on your own behalf.
You are not alone. Literally hundreds of millions of people worldwide have various chronic complaints and illnesses.1,2,3 Some problems are more serious than others, but everyone eventually wants to find a better way to manage their health problems. Eventually everyone wants to actually begin to be healthier and feel better.
Of course, a healthy diet and regular vigorous exercise are the key elements in any process of returning to good health. People know this, but for the most part this knowledge alone does not do any good. The deep truth is that feeling good and actually being healthy takes a lot of effort. It's much easier to pick up dinner from a fast food restaurant than to spend precious time planning and shopping and preparing meals. It's much easier to sit on your couch and watch people on TV trying to lose weight than to actually do the work of losing weight yourself. It's much easier to spend 30 minutes watching the news for the third time that day than to put on your workout clothes and go for a brisk 30-minute walk.
We are all slaves to our habitual ways of thinking and habitual ways of living. Just as in physics, people have inertia. Newton's First Law of Motion states that a body at rest stays at rest and a body in motion stays in motion, unless it is acted upon by an external unbalanced force. We will do the same things we have always done, achieving the same results we have always achieved, unless we make an active choice to engage in new thinking and new activities.
By the way, no one is going to make any lasting changes in their lifestyle - for example, by choosing a healthy diet and daily exercise - merely because someone told them they needed to do it. If you're chronically overweight, your doctor has told you every year that you need to make changes. Every year at your annual physical she tells you to begin regular, vigorous exercise and adopt healthy eating habits. Do any of these admonitions ever make a lasting difference? They don't, not becauses they are bad advice, but because they were not a match for your own world view. Real change, lasting change, has to come from within, from your own personal choice.
When a person is actually ready to choose to revamp her lifestyle with respect to achieving good health, there are many possible steps to take. Chiropractic care can be an important and critical component of an overall health improvement strategy.
1Temple R, Murphy H: Type 2 diabetes in pregnancy - An increasing problem. Best Pract Res Clin Endocrinol Metab 24(4):591-603.
2Li S, et al: Genetic predisposition to obesity leads to increased risk of type 2 diabetes. Diabetologiz Jan 26, 2011 (Epub ahead of print)
3Urquhart DM, et al: Increased fat mass is associated with high levels of low back pain intensity and disability. Spine Jan 25, 2011 (Epub ahead of print)
Chiropractic Care and Long-Term Health
Achieving long-term health does not imply that you will never get sick. Achieving long-term health does not imply that you will never have a neck or back problem. Achieving long-term health does mean that you will get the most out of what you've got; you will be much healthier than otherwise; and you will feel better about yourself, have more energy, and get more out of life.
Chiropractic care is an essential component of achieving long-term health. Making sure you eat good food, drink plenty of water, and eat several portions of fresh fruits and vegetables each day is a very good place to start. Adding a daily program of 30 minutes of regular, vigorous exercise is the next key piece in achieving good health. Chiropractic care is the important link that brings everything together, enabling your body to make the best use of your nutrition and exercise. Chiropractic care helps ensure that the various parts of your body are working in harmony to achieve your long-term goals in health and wellness.
Dr. Bierbrauer is the owner of Bierbrauer Chiropractic, 221 10th Avenue South, on the ground floor of the Bridgewater Lofts. He has been treating new born infants, children and adolescents, adults and elderly, entire families and both amateur and professional athletes since graduating magna cum laude from Palmer College of Chiropractic in 1995.
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Sunday, May 22, 2011 at 12:00AM