Fitness

March 7, 2020 By Kelly 3 Comments

7 Good Reasons to Practice Yoga

Yoga is rich in benefits for the mind, body, and spirit

Yoga studios have been popping up everywhere in the last few years. It’s like Starbucks, seems like there’s one on every corner, right?! It’s more popular than ever, with over 20 million Americans practicing. I have been an avid yogini on and off for more than 20 years. Unfortunately, I’ve been more ‘off’ for too long. I do plenty of cardio and strength training and I’m usually good about doing some yogic stretches afterward but haven’t had the steady yoga practice that I used to. I miss it!

In fact, I was just telling a friend at lunch the other day that I want to commit to a regular practice again. Honestly, I see and feel a clear difference in both the way I look and feel when yoga is a regular part of my fitness routine. Writing this has inspired me and now I’ve put it out there, you can hold me accountable! Check back in a few weeks to see where I’m at 😉

A good yoga session leaves you with an inner peace that stays with you throughout the day. The mind body experience of yoga has benefits that go beyond leaner muscles and a more zen state of being. No chanting necessary, so roll out your yoga mat and strike a pose.

The Mind Body Connection
In yoga, you focus on your breathing, as well as what your body is doing and how it is feeling and reacting to each pose. That focus carries through to other aspects of your life. “I think the most important benefit of a yoga practice is learning how to replace habits with mindfulness,” says Leeann Carey, founder, Yāpana by Leeann Carey Yoga. “Mindfulness is a strategy for turning knowing into doing and being. It is more than striking a yoga pose. It is about noticing what you are doing and how you are doing it. A yoga practice is a method for implementing this.”

Increased Strength and Stamina Yoga doesn’t just make you more flexible, it really makes your muscles strong. You work all of your body parts and many of the poses take a tremendous amount of strength, particularly when you challenge your body to hold them for at least five breaths. I notice a lot more definition when I practice yoga on a regular basis. A good yoga class really works me and I love it.

Stress Reduction

Yoga has a calming effect on the nervous system. Stress causes a PLETHORA of health problems, seriously, it’s a killer. Anything you can do to manage stress will be unbelievably beneficial. Mindful breathing is one of the best things you can do to bring your stress levels down. In yoga, you focus on your breath as you move from pose to pose. Yoga has been shown to increase levels of a chemical in your brain that helps decrease anxiety known as GABA (gamma-amniobutyric). That wonderful afterglow of yoga known as the “yoga buzz” keeps you energized and calm.

Pain Relief

The Group Health Research Institute in Seattle recently conducted a study where they found that 60 percent of their subjects suffering from chronic back pain reported significant relief after just 12 yoga classes.

Weight Loss

There isn’t a huge amount of research regarding yoga and weight loss but studies have shown a correlation. Carey says she has seen countless students lose weight through yoga, “There are plenty of styles of yoga that promote weight loss — some that are more aerobic than others. But the most important and enduring effect is a mindful lifestyle which supports overall healthy choices in food, activity, thought, and action in all things,” says Carey.

It Just Might Reduce Inflammation

Inflammation is the primary cause of disease and aging. Reducing toxic load and maintaining a healthy weight are huge factors in keeping inflammation in check. The Journal of Clinical & Diagnostic Research reported a study that found individuals who practiced yoga had lower inflammatory markers levels than those who didn’t.

Yoga Is for Everyone

It doesn’t matter what your fitness level is or how old you are, there are modifications for each pose that allow everyone to practice and reap the benefits. Yoga is now mainstream; it’s easy to find a good class. There are several different types of yoga, so do a little research and find the best fit for you. Be sure to choose a reputable yoga studio with skilled instructors. It is crucial that they know how to teach proper alignment and make necessary adjustments in the poses to avoid injuries. Namaste

This post was originally published in 2016, it has been updated and revised for your enjoyment.

February 22, 2017 By Kelly Leave a Comment

Looking To Get In Shape? Try The Body Code

Is 2017 the year you want to get in the best shape of your life? As a wellness coach, I know how important it is to be fit and maintain a healthy weight. But it’s not easy, is it? Do you wish you had your own personal coach telling you exactly what to do to get the body you want?

Then let me introduce you to Tara Carr, fitness trainer and owner of TCFit. If you want to get in great shape and lose weight without the confusion, stress, overwhelm or complicated plans her program, The Body Code 4 Week Fat Loss Workshop is perfect for you. Use my promo code KBSAVVY & get 1 week FREE!

Tara Carr

Why is this program different? Because it is based on your body type. It is not some cookie cutter one size fits all program. Tara teaches you life long strategies that you can easily assimilate into your daily plan and fit it into your lifestyle so it works for you and becomes second nature.

No one has your same body chemistry. Nothing will work for you long-term until you figure out one little piece of the puzzle and that is what you will learn, your body code. She will give you the tools that you need to create your own success.

Tara’s secret sauce is that she shares the stuff we really want to know. The stuff that nutritionists, health gurus, and fitness experts don’t share so you won’t need another diet or program ever again.

In this 4 week online program Tara teaches you how to eat for optimal weight loss for your body and gives you freedom from diets and slim downs. Tara will show you the strategies she uses to get results for herself and her private clients who are regularly losing 10, 20, and even 40 pounds by implementing THE BODY CODE.

Her goal with the program is to empower you to reach your fitness goals and take control by learning your own body code and what works for you without being overwhelmed by the process.

Use my Promo Code: KBSAVVY to get all the free bonuses!

What sets this apart from other online and video fitness training is that the training is actually live. She works on you one on one. In my opinion, this is big. To have access to your trainer as if you were together is invaluable. You can ask questions and get clear on every aspect of the program so you get the most out of it. The workshop is LIVE each week and recorded so you can watch anytime.

Tara wants to give you the tools that you need to create your own success.She teaches you what to eat and gives you methods that keep your body burning unwanted fat all day.

You’ll get Tara’s Shopping Guide so you’ll know exactly what to buy at the Grocery Store. You’ll also get 15 Killer Workouts. You will learn how to live your life in maintenance mode so you’ll never worry about dieting again.

Ready to get in the best shape of your life and ditch the worry and overwhelm? Head over to The Body Code 4 Week Fat Loss Workshop and sign up now!

Be SURE to use my Promo Code: KBSAVVY so you will also get all the fabulous FREE bonuses! Including 1 entire week FREE!!!

October 17, 2016 By Kelly Leave a Comment

Healthy Bites ~ 5 Things You Can Do To Improve Your Health

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear” ~Buddha

Want another good reason to pile your plate with veggies? It boosts your mood! Alphalinolenic acid ALA, found in plant based foods has been found to diminish an inflammatory compound linked to depression. Dr. Oz reported that a study found those who skipped meat but ate a lot of vegetables were happier than those who did the reverse. No need to go vegan to reap benefits, just add several veggies to your diet. It wouldn’t hurt to cut back on your meat intake
Steer clear of products containing aluminum. Research on aluminum shows links to Alzheimer’s and other diseases so it’s a good idea to limit exposure. Switch to an aluminum free deodorant, don’t take antacids containing aluminum and check the levels in your drinking water. A study done by French scientists found an increased risk of Alzheimer’s in regions that have higher levels of aluminum in the water supply
Kick that soda habit. You know it’s devoid of any nutritious value and full of unhealthy ingredients. A study at University of California, San Francisco found those who drink 20 oz. or more each day have shorter telomeres. Telomeres are the small cap at the end of your chromosomes that protect your DNA. Scientists gauge cellular aging with them. A few years ago good friend, Jamie, wasn’t feeling her best so I suggested she kick her soda addiction. She did and feels tons better!
Run, power walk, hit the gym! Looking hot in a bikini is a priority for us girls but the most important reason to stay fit? It fights disease. “You name a disease, cancer, diabetes there is a study of how obesity increases the odds” ~World Factualy
Suffer from migraines or chronic headaches? It just might be a food sensitivity that is causing it. Studies also show that deficiencies in magnesium and/or vitamin B can cause migraines. Dr. Oz says that raw ginger & fever few tea help relieve migraines

May 21, 2015 By Kelly Leave a Comment

Healthy Bites: 5 Things You Can Do To Get Your Body Beach Ready

A body in motion stays in motion

We all want to look our best when we hit the beach this summer and it’s obviously important it is to be physically fit. Be aware, I’m talking about being fit and looking your best, NOT trying to fit into a ridiculous size 0. Remember, booties are in!

Thank you J-Lo, Kim K., Beyonce, Iggy, Nicki Manaj, Meghan Trainor, et al. After years of trying to keep the junk in my trunk under control, women are now PAYING for butt implants! Keep those sexy curves girls. Men like them. Trust me.

Start your day with eggs Eggs help stave off hunger so you’ll likely eat less the rest of the day. Eat the whole egg, don’t ditch the yolks! They contain powerful nutrients plus, you’ll get a good dose of protein. Add some chopped veggies to scrambled eggs or an omelette for extra credit
HIIT It 20 minutes of high intensity interval training (HIIT) has been shown to burn more fat than longer exercise sessions at moderate intensity. A few times a week, get your heart rate up for 4 minutes by jumping rope, doing some squats & lunges then recover for 1 minute. Do another high intensity 3-4 minutes with some burpees, push-ups and tricep dips. Repeat this sequence until your 20 minutes is up, go for 30 minutes if you have the time. You’ll burn fat and work your whole body
Try ACV Add a tablespoon or 2 of Apple Cider Vinegar to a glass of water. Obese people who did this every day in a recent study burned significantly more body fat than those drinking a placebo despite the fact that they were on the same diet and exercise routine. Researchers say that the acid in the vinegar enhances the body’s ability to burn fat and inhibits its ability to store it. The vinegar has other health benefits as well such as, possibly lowering bad cholesterol, blood sugar and blood pressure levels
Eat Clean Have lean protein with every meal, load up on fruit & veggies, make legumes a staple of your diet, snack on nuts & seeds and eat whole grains like quinoa, brown rice, millet, buckwheat & amaranth – ditch the white stuff
Drink Plenty of Water Forget diet drinks. They have been shown to impede weight loss anyway. Don’t waste your calories on soda or juice. Fill up on water to keep you hydrated and satiated between meals. Being adequately hydrated will also help your energy levels. Even a slight dehydration may slow metabolism and it can make you feel tired which might keep you from being motivated to work out & you don’t want that!

March 9, 2015 By Kelly Leave a Comment

Healthy Bites ~ 5 Things You Can Do To Improve Your Health

“It is health that is real wealth” -Mahatma Gandhi

Swimsuit season is right around the corner so there is no time like the present to kick it into gear and get into shape. Looking hot in a bikini is good motivation but an even better reason? Staying in shape is good cancer prevention. Being sedentary and over weight causes just as many cancer deaths as cigarette smoking! Research strongly suggests that fat encourages tumors to grow so hop on that treadmill while you watch the next episode of The Real Housewives
Feeling a little sluggish during the day? You might not be drinking enough water. 75% of Americans are dehydrated and likely don’t realize. Dehydration can make you feel tired and it may slow your metabolism down. Stay hydrated and you’ll be more alert. Make it more palatable by adding a few slices of lemon, lime or orange
Go bananas. They’re full of potassium which has many health benefits including lowering blood pressure, stress and anxiety as well as reducing your risk of stroke. Bananas also have resistant starch, a type of fiber that is not absorbed so neither are as many calories and it’s been shown to improve insulin sensitivity
Germs Like hard surfaces such as light switches, door knobs and remote controls so wipe them of regularly, especially after someone in your family has been ill. Research has found that one third of the surfaces in hotel rooms were still covered in germs a day later, even after the room was cleaned. Eeeww. Good reason to pack some wipes.
Are you looking to add more fiber and omega-3 fatty acids to your diet? Sprinkle ground flax seeds on yogurt, cereal, smoothies, nut butters and add some to your pancake and cookie mixes

February 7, 2015 By Kelly Leave a Comment

#iSavvy Song Of The Week ~ Love Runs Out

“I’ll be your ghost, your game, your stadium. I’ll be your fifty thousand clapping like one. And I feel alright, and I feel alright ’cause I worked it out…”

Like nearly half of the American population you might have made a New Year’s resolution to get in better shape. Moving your bod never goes out of style.

It a non-negotiable for over all health. It’s common knowledge that the benefits go way beyond helping you look hot in a bikini. It’s essential for mental well being and longevity. I feel incredible after a good session on the elliptical or a morning jog but music is a must have to keep me going.

Research has shown that certain types of songs, particularly those with strong lyrical affirmations can give you the physical and mental boost you need to keep going.

So plugging into your iPod doesn’t necessarily mean mindlessly checking out, certain songs can help you keep focus. And let’s face it, music staves off workout boredom so you can keep going. Frankly, just playing whatever song your in the mood for helps!

According to a study in journal Medicine & Science in Sports & Exercise the right tunes can make your workout seem less strenuous. The researchers believe it’s likely because putting the focus on keeping time with the song keeps the mind off the pain.

I don’t need any research to back up the fact that music just makes it more fun. Music makes everything more fun.

In this new Savvy Suburban series I’ll share songs that get me going so they just might help motivate you to go the extra mile in your efforts to get in your best shape ever.

My pick for the premier post of iSavvy is my favorite at the moment… Love Runs Out by One Republic. I just can’t stop playing it!

What songs motivate you to go the distance during your workouts?

January 5, 2014 By Kelly Leave a Comment

Healthy Bites ~ 5 Things You Can Do To Improve Your Health

“Good food = good mood” -Gwen Marzano, healthy eating educator

Add lots of whole grains, tomatoes, oranges, pineapples, apples, asparagus, peas and corn to your diet. These foods are rich in ferulic acid, a potent phytochemical that fights cell-damaging free radicals and diminishes plaque build up in artery walls. New research shows that it also helps fight a host of chronic conditions including Alzheimer’s and cancer. This antioxidant is absorbed into the body even more easily than vitamin C
Is one of your New Year’s resolutions to get more sleep? Avoid eating smoked or processed meats, fermented soy foods and aged cheese before bedtime because they contain tyramine which is a chemical that helps keep your brain alert. This may also help if you suffer from insomnia
Another good resolution is making a commitment to walk daily. Simply walking for 20 – 30 minutes each day lowers your risk of dying from heart disease by 30% – 40%
Store you meds properly for optimum efficacy. It’s best to keep medicine in a dry place such as a shelf in the linen closet or kitchen, of course out of the reach of children. The heat and humidity in a bathroom can cause it to age prematurely
Your dentist touts the virtues of flossing at every check up but it does more than keep your gums healthy. Flossing helps keep your heart and lungs healthy. Research links periodontitis to several health problems including heart disease and lung cancer

December 19, 2013 By Kelly Leave a Comment

8 Easy Tips To Prevent Holiday Weight Gain

People gain an average of 5 – 7 pounds during the holidays, don’t let it happen to you!

Treat yourself but don’t over indulge

Eat protein with each meal Protein helps keep you satiated and it’s key for preserving muscle mass.

Sneak in exercise Make all that running around work for you. Walk briskly, take stairs & take the long way around the mall. Instead of meeting a friend for coffee, chat while you power walk together.

Eat before you go Have something healthy and low calorie before you head out to that Christmas party. You wn’t be starving so you’ll likely eat less.

Fill up on the good stuff Enjoy the treats and special main courses but pile your plate with lots of fruit and veggies to help fill you up.

Give Yourself 20 minutes I know, everyone is extra busty right now so one of the first things to go by the wayside is your workout. But we all have 20 minutes. Do an interval training session a few times a week, studies show interval training is an effective way to burn fat. Get your heart rate up for 4 minutes by jumping rope, doing some squats & lunges then recover for 1 minute. Get your heart rate back up for another 4 minutes by doing some burpees, pushups and tricep dips. Then recover for 1 minute. You’ll burn fat and work your whole body. Repeat this sequence until your 20 minutes is up, go for 30 minutes if you have the time.

Bring a healthy contribution If you’re going to a potluck, make something healthy and delicious to bring so you know there will be at least one thing at the table you can enjoy that won’t pack on the pounds.

Watch the alcohol consumption I’m not sayin’ don’t drink, I’m all for boozin’ it up but choose wisely. Mixed drinks can be loaded with sugar and calories so stick to wine, simple drinks without sugary mixers or drink it neat baby.

Party hearty, just don’t drink all your calories

Moderation is key Don’t go hog wild just because it’s the holidays but don’t completely deprive yourself either. Have your moms famous Christmas cookies but don’t overindulge. Balance with small portions and eat until you are satisfied, not stuffed. Sounds simple but it works. You’ll be happy when you’re not faced with trying to lose 5 pounds come January.

July 15, 2013 By Kelly Leave a Comment

5 Ways To Bliss Out This Summer

Relax, rejuvenate & enjoy the sweetness of summer

Play Like A Child What activity did you love doing when you were a kid? Bike riding, rollerskating, (my personal favorite back in the day), softball, dodge ball… whatever you did as a kid to have fun, do it now. You’ll get fresh air, burn calories and get a natural high from revisiting an old favorite.

Keep A Diary Journaling is a special way to get to know yourself better. When you’re feeling scattered and all over the place (what mom doesn’t from time to time?!) it helps you organize your thoughts and feelings. It also sparks creativity and self-expression and can help you heal from difficult experiences.

Start A Hobby Have you always wanted to learn how to knit, make ceramics, ballroom dance, paint, grow bonsai plants…? Do it! There is no time like the present.

Unplug Texing, emails, voicemails… drop your iPad, laptop, Kindle Fire and smart phone for a certain amount of time each day and be live with people or just enjoy some downtime. If you really want to live a little, uplug for an entire day every week. (Ok fine, once a month!)

Enjoy The Little Things It’s not the big momentous occasions that make up the bulk of our memories, it’s those small moments and exchanges that add up and fill our lives. Slow down, be present and really enjoy the little things in life. Especially during the lazy days of summer.

June 11, 2013 By Kelly Leave a Comment

What’s Your Real Age?

“You have a great deal of control over real age. You can’t control your genetics but almost everything else you can control. I would estimate that 80% of aging that we get we can reduce” ~Dr. Keith Roach, Chief Medical Officer, Real Age

Did you catch the Dr. Oz episode where he gave viewers the Real Age Test? It’s been around for years, I first took it back when my ‘real age’ was 25. My ‘real age’ isn’t quite that young anymore but fortunately it’s still younger than my biological age. Guess I’m doing something right. The test was formulated by Dr. Roizen and Dr. Oz. The questions zero in on your health habits and lifestyle to determine how young you actually are based on your answers. Visit their site and click Real Age Test. Take it, it’s fun! Well, maybe it’s not so fun if your real age is older than your chronological age but it’s important to know because if you test older, it’s time to reevaluate your lifestyle.

Raquel Welch… a healthy ageless beauty

If you test younger, good for you! If your ‘real age’ happens to be older, don’t feel bad, take it as a challenge to make some changes and get healthy. Perhaps you need to eat better, drink less alcohol, start meditating, stop smoking, lose weight, get more sleep, start exercising, get a physical or all of the above! A few positive tweaks to your lifestyle really can make a difference. Here’s the story of one woman who vastly changed her life for the better after learning her test results…