The Dangers of Sitting

By Shaun Angel

Did you know that the average American office worker sits more than 13-15 hours per day?! There are over 10,000 studies showing problems with excessive sitting and several new studies showing sitting to be an independent risk factor for chronic disease and early death....even among fitness enthusiasts. This means that vigorous workouts in the gym every day cannot counteract all this sitting. Don't fret, we can make improvements now.

Make it an aim for the next week to try to stand up at least 10 minutes out of every hour. This gets blood moving and turns on key cellular factors that remedy much of the bad news in this research. Non-exercise movements like simply standing up, walking around, or transitioning to a walking desk can help greatly. Plus, you will think better with this additional blood flow to your brain, which will make your day more productive. Remember, our body was meant to move throughout the day, so walking 7500-10,000 steps per day is a good number to hit. Grab a cheap pedometer to track your steps or utilize one of the fancy ones from the store. Keep in mind, this is in addition to your yoga, Flex 151 or other workouts!

Lastly, weight bearing exercise like Flex 151 and body weight functional movement such as yoga performs a different role in the body than this non-exercise movement, so they are not interchangeable. If you know someone you care about moving less and less, get them up or get them here so we can talk and motivate them to better health!

For more information on the dangers of sitting and movement you can do at work, click here to read this article by Dr. Joe Mercola or click on the infographic from Active.com below.


Sitting Disease Infographic

Satya

by Carrie Rice, RYT, RYCT

Each month at Livewell the Yoga Instructors are using a theme to help you extend your yoga practice beyond the doors of our yoga room and help you Live Your Yoga. We have chosen to start our themes around the 8 Limbs of Yoga. Just like a tree has many limbs, the practice of yoga can stretch beyond just simple poses or Asana.

Last month, we chose to start with the first limb of Yoga the Yamas, more specifically Yama: Ahimsa or Non-Harming. The instructors encouraged you to listen to your own body, feel the yoga, and carry yourself with a non-harming spirit on and off your mat.

This month we are moving on to the next Yama: Satya. Satya translates to mean truthfulness. This extends far beyond just the act of telling the truth. Looking at the graphic below you can see that Satya is about Observation not Judgment. It is about filtering our words, our actions, and being TRUE to ourselves.

As a wife, mother, yoga teacher, and friend, I often find it difficult to stay present within myself. Frequently needing to remind myself to slow down and see life as it is, not as I feel it should be. To quiet the voices inside that tell me I could be better, be more, or that I need to rush on to something else. Instead I try to allow myself to simply observe each stage of life and not judge it, as all stages or chapters are needed and necessary for my life story.

When stepping on my mat, I use the Yama of Satya to encourage my body to observe the progress, the strength, and flexibility it has, rather than judging myself and my yoga level. My body is an amazing gift, and though the transformation is has been through bringing three beautiful children into the world (one singleton and a set of twins), it may not have been as graceful as I would have hoped. Yoga has taught me to celebrate my everyday victories by observing them, not judging what I can’t do yet. Each sun salutation I drink in the breath, allow it to flow through me, heal me, and aid in my growth.

I encourage you to use the theme this month to Observe your Yoga. Be true to you and the style you practice. To come to your mat, not as someone trying to do yoga like someone else, but as you. The TRUE you, the one full of love and light, and ready to share that with others.   

Satya Blog Graphic (1)


March @ Flex 151: "The Countdown"

By Shaun Angel, Owner & Certified Personal Trainer

So, we are kicking off March Madness with a little madness of our own! We
know how you all just love to have the protocols switched up every so often.
During March, we will be doing a new protocol every week! So, don't miss
out. Spring is coming on fast and we will beat this drury winter blues out
the door. So, your first March "Flex-out" will be dubbed 'The Countdown':
not only will you be counting down the anticipation to your next workout,
but we will range in rep count from 3 to 7 reps. Some slow, some VERY slow,
some faster. All meant to kick start your muscles and put a 'spring' in
your step!

Did you know that the changing speed of movement creates a very different
signal in your muscles? At Flex 151, we are focused on control and safety
of your movement so that you can focus on your effort, not complicated
mechanics, as is the case with free weights. When we shake up your ability
to 'track your line', we engage your brain in the 'braun' battle, thus
activating more motor units due to the increased intensity. Most of the
time we try to spare you the science so you can get on with your day, but
here goes a little of our 'geek'. Hope you don't mind!  :)

Your muscle is wired with a vast network of neurons called the neuromuscular
system which controls all of your physical activities, and motor units are
at the most basic level of this system. Working your muscles with differing rates of
controlled speed and intensity ensures that these motor units are activating
more muscle fibers. More muscle fiber activation, especially the fast
twitch fibers (which are the first to lose as we age), means more
strength, more metabolism, more glucose control, more engagement by the
brain, and more results, among other things. How we engage these fast motor
units and fast twitch fibers is THE science behind Flex 151. When you feel
that surge of energy after a Flex 151 workout, thank your fast twitch
fibers. They create three times more energy than their slow twitch counterparts.
(By the way, slow fibers are what most OTHER exercise works, which is why it
takes so dang much time and volume of it to amount to enough to cause an
adaptation by the body). Changing up the routine ensures we are activating these guys
to the fullest. After all, not everyone responds the same to the same
workout.

Here is the kicker....when you maximally engage fast twitch fiber,
you are working anaerobically, which means by default, you have already
exhausted those pesky slow twitch fibers and the aerobic system...without
the time spent! It is a one way door, meaning long, drawn out workouts of
light intensity will NEVER activate the fast twitch fibers. Don't you love science?
Save time, save wear and tear on your body, get strong and leave enough time
to get back to life and actually cook that next whole foods meal. Remember,
eating right will always be 80% of the health game, if not more. 

Watch this "vintage" Flex 151 video for another explaination of the science behind Flex 151:


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