Category: ABC Blog

Yoga offers a powerful antidote to the stresses of modern life. Through mindful movement, deep breathing, and meditation, this ancient practice promotes relaxation, reduces anxiety, and fosters a sense of inner peace. Let’s explore the science behind yoga’s stress-relieving benefits and discover how this approach can transform your well-being.

In an industrial loft in West Philadelphia, two dozen people are gathered for a yoga class: a brunette singer in her early 30s, a retired welder with silver hair and tattoos, a grandmother in an oversize T-shirt and leggings. But instead of chanting mantras in Sanskrit, they’re practicing a different kind of call-and-response: “Hi, I’m Amanda, and I’m an addict and alcoholic,” says the instructor, a 31-year-old woman with two long braids. “Hi, Amanda,” the room responds as one.

Anyone who’s ever breathed and bent their way through a yoga class knows the practice can reduce stress. And anyone who’s ever been a substance abuser knows stress can be a major factor in using and abusing. It’s good news, then, that a growing number of yoga classes are geared to recovering addicts; often a blend of 12-step meeting and easy-flow stretching session, they put one more tool in the addict’s recovery kit.

Amanda DeLeo’s class at Studio 34, called Yoga for Recovery, always starts with a sharing circle. This afternoon a toned young woman with her hair in Afro puffs reads from a book of meditations for recovering addicts, and everyone is asked to say a few words, about either the reading or how they’re feeling today. The welder cracks jokes about faith; the grandma says she’s “just grateful to be in the company of people in recovery.”

Then DeLeo, who has special training in adapting yoga for those recovering from addiction or trauma, leads the group through 30 minutes of modified postures: a standing cat-cow, in which they flex and arch their backs; a low lunge; some gentle twists. On her hands and knees with her opposite arm and leg extended, she says, “This helps develop your interoception, which is just a fancy word for listening to your body. And that can help with impulse control—something everyone in this room could probably use more of.” The class exhales in laughter.Yoga is a way of coping with stress at a fundamental level.

“Yoga is a way of coping with stress at a fundamental level that changes both your stress response and your perception of it,” says Sat Bir Singh Khalsa, PhD, an assistant professor of medicine at Harvard Medical School who studies the psychophysiological mechanisms underlying yoga and meditation. “Yoga also leads to increased awareness of what feels good and what doesn’t. The more you tune in to this, the more likely you are to gravitate toward healthy behaviors and away from unhealthy ones.”

There’s no scientific evidence that yoga on its own can help an addict stay off drugs or alcohol, but studies suggest that it can complement cognitive-behavioral therapy and mindfulness-based relapse prevention (MBRP) programs. Both yoga and MBRP emphasize healthy coping skills, acceptance of difficult emotions, and tolerance for discomfort—all of which can replace the need to self-medicate with drugs and alcohol.

In a 2017 pilot study out of UCLA, when adults who were addicted to cocaine or methamphetamines participated in an eight-week MBRP program that included some yoga practice, they experienced less substance use and showed improvements in the severity of depression, anxiety, and other psychiatric symptoms.

However, even though recovery yoga is becoming more popular, not everyone lives within a quick drive of a class or has time to attend regularly.

Learning to notice the way my breath shifts in times of stress has helped me feel more in control.

DeLeo’s Sunday afternoon session is donation based and has doubled in size over the past year. DeLeo herself credits yoga—along with AA and psychotherapy—with helping her get and stay sober. “Learning to notice the way my breath shifts in times of stress has helped me feel more in control and become less likely to let my feelings determine my behavior,” she says.

She ends today’s class with the Serenity Prayer. As everyone is rolling up their mat, a 33-year-old recovering alcoholic, his Philadelphia Eagles T-shirt stretched over his broad chest, turns toward her. “That felt so good,” he says. “I was almost in tears.”

Discover the transformative power of yoga and start your journey to a calmer, healthier you. Our experienced instructors offer a variety of classes to suit all levels, from beginner to advanced. Call us at (949) 305-3310 and visit our Instagram @abc_fitstudio for more inspiration.

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Reference: [https://www.oprahdaily.com/life/health/a22519002/how-yoga-can-help-beat-addiction/]

Turning 50 is a milestone worthy of celebration! This stage of life offers new opportunities for personal growth, adventure, and fulfillment. To help you navigate this exciting chapter, we’ve created a comprehensive checklist, focused on your health and wellness. Whether you’re 50 years young or some other age, come exercise with us! We have a fabulous group of women to connect with and get healthy with. We can’t wait to meet you!

For women, turning 50 is a milestone. Society tells you it’s a crossroads. Your body underscores the point. Every woman over 50 feels it. “The kids are going to college, parents are aging. There may be marriage problems, job challenges. It’s definitely a stressful time,” says Jennifer Zreloff, MD, an internist with the executive health program at Emory University School of Medicine. “You also find that you can’t abuse your body as much as when you were younger. Your body just isn’t as resilient as it used to be. It’s a time when women need to seriously take stock of their lifestyle habits, and make some changes. “For many women over 50, it’s also a time of self-reflection, says Cynthia Barnett, EdD, a retirement lifestyle specialist in Norwalk, Conn. “You begin thinking about your purpose in life, about finding what makes you happy and fulfilled. You may be ready for something new, work you love to do.”

Women Over 50: Making More of Mind and Body

To keep mind and health in optimal shape, here’s your to-do list:

Get lots of sleep. Maybe you got along with four hours a night when you were 40, but your body can’t take that abuse when you’re older.

Set aside quiet time every morning. Meditate, pray, visualize your day. Read something that inspires you. Focus on self-renewal. 

Be optimistic. Take time to understand what you want out of life. Find purpose and meaning. Then spread the joy to others.

Get cancer screenings. Colon screening begins at 50. Mammograms should be annual. Pap smears continue every one to three years if you are sexually active.

Check your bones with a bone density scan. Talk to your doctor about calcium and vitamin D. Get at least 1,200 milligrams of calcium daily.

Get an annual checkup. You need blood pressure, cholesterol, glucose, and thyroid tested. Also, talk to your doctor about any symptoms of depression, which can be common for women over 50. These include: persistent sadness or pessimism, feelings of worthlessness, loss of hope, difficulty concentrating, anxiety, and insomnia.

Get plenty of aerobic exercise (like walking). It builds strong bones. It also reduces heart disease risk. Heart disease is the No. 1 killer of women.

Take up yoga. Yoga is a great stretching exercise and enhances flexibility. Flexibility gives you better balance, so you don’t fall — which avoids fractures.

Have fun. Go bungee jumping, rock climbing, backpacking, skiing, dancing — whatever makes you happy. Act like you feel, and you’ll feel youthful.

Eat colorful foods. It’s important for women over 50 to get plenty of fruits and vegetables. And eat more fatty fish (like salmon) to get heart-healthy omega-3 fatty acids. Learn to love whole grains, lentils, and skinless lean protein. Treat yourself to sweets, but only occasionally. When you use oils, lean toward the good ones, like extra-virgin olive oil.

Drink sensibly. For all women, not just women over 50, one alcoholic drink a night is plenty.

Find a creative outlet. It helps prevent depression — and depression affects memory. Having a creative outlet helps stimulate your mind. Take up painting. Create a wonderful garden. Engaging your creativity stimulates your brain more than reading, and certainly more than TV.

Make your home an oasis. Eliminate clutter. Fill your home with great music, books, and friends. Withdraw and recharge when you need to.

Associate with positive-focused people. They will not drain your valuable energy with complaints. They will help you pursue the best that life has to offer.For women over 50, that pursuit can take any form and take a woman anywhere. Make now the very best time of your life.

Prioritize your well-being with our tailored fitness programs designed to enhance strength, balance, and overall health as you age. Invest in your long-term health with us! Call us at (949) 305-3310 and visit our Instagram @abc_fitstudio for more inspiration.

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Reference: [https://www.webmd.com/women/features/women-over-50-your-personal-checklist]

Seeking a healthy way to move your body and prepare for motherhood? Look no further than Pilates and Yoga! These gentle yet effective exercises offer a treasure trove of benefits for pregnant women. Discover how Pilates and Yoga can become your pregnancy wellness allies below.

Pregnancy might seem like the perfect time to sit back and relax. You may feel more tired than usual, your back might ache and your ankles might be swollen.

But there’s more to pregnancy and exercise than skipping it entirely. Unless you’re experiencing serious complications, sitting around won’t help. In fact, pregnancy can be a great time to get active — even if you haven’t exercised in a while.

Seanna Thompson, M.D., Mayo Clinic Health System OB/GYN physician, answers a few common questions about pregnancy and exercise.

What are the benefits of exercise during pregnancy?

Regular exercise can help your body adapt to the changes that occur during pregnancy. Exercise reduces constipation, bloating, swelling and backaches. Physical activity improves mood, posture, muscle tone, strength and endurance. It may also help you sleep better. Additionally, exercise can benefit the baby and may even prevent or treat gestational diabetes.

Overall, exercise regularly keeps you fit during pregnancy, increases your energy level and can help you cope better with labour. Post-baby workouts will also help you take weight off more quickly after delivery.

What exercise should I do?

Exercise that incorporates cardiovascular fitness is beneficial. Walking, swimming, cycling, aerobics, yoga, Pilates and running are exercises safe for pregnancy. Be sure to listen to your body and drink plenty of fluids to stay hydrated. Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises discreetly just about any time. Squeeze the pelvic floor muscles for five seconds and relax and squeeze again; try to do 50 a day.

Is it OK to start exercising if I do not routinely exercise?

Yes. It’s never too late to start. Make sure to drink plenty of water, wear loose-fitting clothes and a supportive bra. Stay cool, take breaks and stop if you feel overheated. Be sure to listen to your body.

Are there any exercises I should avoid?

Avoid contact sports, as well as activities where there is a high risk of falling. Avoid hot yoga, downhill skiing, hockey, basketball, soccer, wrestling, fight club, scuba, gymnastics, water skiing and horseback riding. Although free weights can be utilized, there is a risk of hitting the abdomen. Use of resistance bands may be preferable. Also, stay off your back after the first trimester. Avoid activities that require balance skills later in pregnancy.

How much should I exercise?

Depending on your fitness level, consider these guidelines:

• You haven’t exercised for a while. Begin with as little as five minutes of physical activity a day. Build up to 10 minutes, 15 minutes and so on until you reach at least 30 minutes a day.
• You exercised before pregnancy. You can probably continue to work out at the same level while you’re pregnant — as long as you’re feeling comfortable and your health care provider says it’s OK.

What should I watch out for?

The hormones in your body can cause the ligaments that support your joints to relax, making joints more mobile and more at risk for injury. The extra weight shifts your centre of gravity, placing stress on your back, muscles and joints. Stop exercise if vaginal bleeding, dizziness, chest pain or fluid leaking from the vagina occurs. If you experience these symptoms during exercise, contact your healthcare provider.

Nurture your body and stay healthy and relaxed as you prepare for motherhood. Register for our Yoga or Pilates classes today! Call us at (949) 305-3310 and visit our Instagram @abc_fitstudio for more inspiration.

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Reference: [https://newsnetwork.mayoclinic.org/discussion/exercise-during-pregnancy-safe-and-beneficial-too/]

Regular stretching can improve your range of motion, reduce aches and pains, and leave you feeling energized and ready to take on your day. You can also take your stretching practice to the next level by joining one of our yoga or Pilates classes. Read more and discover the power of a good stretch! Questions? We are here!

You know exercise is important, but what about stretching? Does stretching take a back seat to your exercise routine? Not so fast.

Stretching may help you improve your range of motion and decrease your risk of injury, among other benefits.

Understand why stretching can help and how to stretch correctly.

Benefits of stretching

Studies about the benefits of stretching have had mixed results. Some research shows that stretching doesn’t reduce muscle soreness after exercise. Other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance.

However, research has shown that stretching can help improve flexibility, and, as a result, the range of motion of your joints.

Better flexibility may:

Improve your performance in physical activities

Decrease your risk of injuries

Help your joints move through their full range of motion

Increase muscle blood flow

Enable your muscles to work most effectively

Improve your ability to do daily activities

You may learn to enjoy the ritual of stretching before or after hitting the trail, ballet floor or soccer field.

Stretching essentials

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:

Don’t consider stretching a warmup. You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. Even better, stretch after your workout when your muscles are warm. Consider skipping stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching may actually decrease performance. Research has also shown that stretching immediately before an event weakens hamstring strength

Strive for symmetry. Everyone’s genetics for flexibility are a bit different. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Flexibility that is not equal on both sides may be a risk factor for injury.

Focus on major muscle groups. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides. Also stretch muscles and joints that you routinely use or that you use in your activity.

Don’t bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.

Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.

Don’t aim for pain. Expect to feel tension while you’re stretching, not pain. If it hurts, you’ve pushed too far. Back off to the point where you don’t feel any pain, then hold the stretch.

Make stretches sport specific. Some evidence suggests that it’s helpful to do stretches involving the muscles used most in your sport or activity. If you play soccer, for instance, stretch your hamstrings as you’re more vulnerable to hamstring strains.

Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful. Skipping regular stretching means that you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching.

Bring movement into your stretching. Gentle movements, such as those in tai chi, Pilates or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults.Also, try performing a “dynamic warmup.” A dynamic warmup involves performing movements similar to those in your specific sport or physical activity at a low level. Then you speed up gradually and add intensity as you warm up.

Some people may also choose to add foam rolling before working out along with a dynamic warmup.

Know when to exercise caution

If you have a chronic condition or an injury, you might need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.

Also remember that stretching doesn’t mean you can’t get injured. Stretching, for instance, won’t prevent an overuse injury.

Ready to experience the full benefits of stretching? Join our welcoming community and experience the joy of movement in a Pilates or yoga group setting! Call us today at (949) 305-3310 and visit our Instagram @abc_fitstudio for more inspiration.

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Reference: [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931]