If you are experiencing any of these symptoms, stress may play a role in causing them. Luckily, Continuing Education can provide you with ways to relieve stress and prevent stress related illnesses. This winter we are offering Yoga and T’ai Chi that are well known for busting stress. These classes can add the calm and relaxation in your life that’s missing. Yoga and T’ai Chi both focus on slow movements, deep breathing, and strength building which are sure ways to de-stress yourself.

I remember when I took yoga classes a few years ago; it was amazing how great my body felt when I woke up in the mornings. I learned that stretching and breathing can really do a body good. There were no more aches and pains in my back, and that helped me start the day off right. Being a mom is bringing on back pain once again and school is responsible for my stress. I think it’s about time to put myself back into yoga class!

If you need a diversion from the stress in your life, both of these classes are starting this month. To register for these classes visit, www.ColumbusState.edu/CE or call 706.507.7080 for more information.

-Kindra Hunter

Mayo Clinic Staff. “Stress Management.” Mayoclinic.com. Web. 11 Jan. 2012.    <http://www.mayoclinic.com/health/stress-symptoms/SR00008_D>.

The beginning of any workout routine is the most difficult part. Don’t overwhelm yourself right off the bat by dropping every bad habit overnight. Most of us might experience increased stress of a complete lifestyle overhaul and give up. If you decide to try out Zumba the following is likely to occur:

1)      More feel good moments -You’ll be proud that you took the time to do something good for yourself.

2)      You’ll have more energy-Even though you seem to be doing more, working out will increase your energy level. You’ll be surprised to see how dancing around can help you accomplish more.

3)      You’ll naturally want to make healthy changes-After you realize how good you feel, and you start to notice definition in your body, you’ll naturally want to seek out other ways to encourage your journey to fitness.

You don’t have to go into your kitchen and immediately throw every bad thing away, although that is one way to get results. First, start with Zumba classes and see how good it will make you feel. Eventually, you’ll be motivated to take your fitness to the next step by seeking out new healthy recipes and possibly seek new types of fitness activities. Remember change rarely happens overnight. It’s important to set goals, but we need to take steps to get there.  For Zumba class schedules and registration information, visit http://continuinged.columbusstate.edu/ or call 706.507.8070.

-Kindra Hunter

Many of us have already thought of what are New Year’s resolution is going to be, and if yours pertains to weight loss maybe you can start taking small steps now. One of the best ways to do this during Christmas is by controlling your portion sizes. When I go to parties or family dinners there is usually a huge variety of food and I want to try everything.  I have a sweet tooth as well so the same goes for desserts. I’ll be the person who comes back with cheesecake, a brownie and apple pie on the same plate.  As bad as this might look, it’s really not that bad at all. I just eat a little of everything. In Neil Schoenherr’s article on portion control during the holidays, he interviews Connie Diekman, RD, director of Washington University in St. Louis Nutrition and immediate past president of America Dietetic Association:

While many of us know that consuming an extra-large hamburger is less healthy than eating a chicken sandwich, recognizing a good portion size can be more challenging, especially when dining out or at a holiday party.

How do you know how much you should eat?

It’s as easy as looking at your own hand, says Diekman.

According to her, a woman’s fist is about the size of one cup. The tip of the thumb is about the size of an ounce. The flat outstretched hand is about the size of three or four ounces of meat, fish or poultry.

Most adults should eat between five and seven ounces of meat, fish or poultry per day, not per meal…We should also be getting around two cups a day of both fruits and vegetables and three cups of dairy.

Portion control can be more important than what you’re eating in many cases. In today’s society we are tempted by the idea that bigger is better. Keep in mind that you don’t have to necessarily give up the foods you love; all you need to do is eat less of them.  Go ahead and try everything this holiday season, but make sure you limit your portion sizes. According to Smallsteps.gov, it’s also a good idea that you wait 10-15 minutes before going back for seconds because you might realize you don’t even want seconds.

Trying these tips this Christmas will start you on the path to a healthier you. This is also good practice for the New Year’s resolution you have in mind. You can reinforce your weight loss efforts with our Zumba and Pilates classes coming up in January. If you’re interested in taking the next step towards your weight loss goals, these classes can get you there! For registration information visit www.ColumbusState.edu/CE or call 706.507.8070.

-Kindra Hunter

Schoenherr, Neil. “Portion Control Key to Keeping Holiday Weight Gain at Bay | Newsroom | Washington University in   St. Louis.” News.wustl.edu. 14 July 2008. Web. 06 Dec. 2011. <http://news.wustl.edu/news/Pages/12013.aspx>.

“Portion Control.” Smallstep.gov. U.S. Department of Health & Human Services. Web. 06 Dec. 2011. <http://www.smallstep.gov/portion_control.html>.

Prevents injuries — Our Pilates instructor, Jennifer Rodrigues, had this to say about injury prevention, “The correct form, when engaging in any form of exercise, is key to keeping the body from sustaining an injury. Lower back injury is the most typical injury seen when exercising, next is an injury of the knee. Both can be prevented by practicing correct form and posture, not just during physical activities, but also with acts of daily living.”

“That’s why Pilates is such a great tool for prevention of injury; you learn correct posture, body awareness, and strengthen the muscles that support the major joints in the body. These are all attributes that promote correct form when exercising. It’s a perfect circle.”

Use time efficiently — According to crossfit-ac.com, if we are not using correct form when we exercise we are wasting time.  We aren’t focusing on the muscles that need to be worked on and therefore we receive fewer benefits from our workout. No one wants to go to the gym and spend more time than they have to because they are doing the exercise wrong.

Use the right muscles — In addition to taking longer to achieve your desired results; it’s possible that you might not reach them. Like mentioned earlier, performing an exercise without using the proper form can cause you to workout muscles that you aren’t focusing on. This can create an off balance appearance. It will also cause you to get frustrated when you don’t see the results you are expecting to see.

Don’t underestimate the importance of a proper workout routine. It can be hard to stay motivated when you aren’t getting the results you want in a reasonable amount of time. To ensure that you are getting the most out of your workout, sign up for Pilates: Form Study with Jennifer Rodrigues. She’ll show you the best way to get fit quickly, safely, and efficiently. For more information visit ColumbusState.edu/CE or call 706.507.8070.

-Kindra Hunter

CrossFit Athletic Center. “The Importance Of Proper Form When Exercising – CrossFit AC.” CrossFitAC,CrossFit WOD, Auburn, MA, Massachusetts, Crossfit Group Training. 08 Apr. 2011. Web. 31 Oct. 2011. <http://crossfit-ac.com/2011/04/the-importance-of-proper-form-when-exercising/>.

Dark Meat – dark meat has more fat than white meat does, but the extra fat in dark meat raises your levels of cholecystokinin (CCK), a hormone that makes you feel fuller, longer, which means you’ll be less likely to overeat. An ounce of dark turkey meat has just 8 more calories than an ounce of white meat.

Celery – Studies have shown that this crunchy snack (which tastes great with peanut butter) is beneficial to persons with hypertension.  It contains compounds that relax muscle tissue in artery walls and increase blood flow, according to nutritionist Jonny Bowden, Ph.D., author of The 150 Healthiest Foods on Earth. Celery also fills you up with almost no calories.

Sweet Potato – This sweet treat is high in fiber content, contains complex carbohydrates, protein, vitamins A and C, iron, and calcium, and is ranked highest in nutritional value compared to spinach and broccoli according to the Center for Science in the Public Interest (a non-profit independent organization). So, eating more sweet potatoes will give you a diet that is high in fiber, provides many nutrients, is rich in complex carbohydrates, and is low in fat. Bon Appétit!

2. Are there any foods that are good for shedding pounds?

I am not aware of any foods that are good for shedding pounds; however, lowering your daily caloric intake is necessary for shedding pounds. Eating small portions of low calorie foods without sacrificing your daily nutrition is important.  www.choosemyplate.gov is a great resource for learning about healthy, low fat, low calorie eating.  Also, a healthy diet can reduce your risk of illnesses such as heart disease, cancer, and diabetes, and boost your mood.  In order to lose excess body weight, exercise must accompany a healthy diet. So, find an activity you enjoy and add it to your day.

3. What advice would you give to someone who is trying to create a healthier diet?

As a fitness instructor, I would advise someone who is trying to create a healthier diet to consult his/her physician, seek a referral to a nutritionist, and visit www.choosemyplate.gov for basic information on good food choices.  It’s also good practice to drink plenty of water, add raw fruits and veggies to your meals; eat reasonable portions, lower your intake of sugary snacks and drinks, take time to chew your food and enjoy mealtimes. Eat breakfast (A healthy breakfast can jumpstart your metabolism).

As Carolyn mentioned, adding an enjoyable exercise to you day will speed up weight loss and help you maintain a healthy body. Zumba is a great way to incorporate exercise without the boring workout routine. Luckily, her Zumba class is starting soon at Continuing Education.

For more information call 706.507.8070 or register for Continuing Education classes online at ColumbusState.edu/CE.

-Kindra Hunter

If there is one factor in one’s personal wellness plan that doesn’t get enough respect – it is STRESS! Everyone’s definition will vary and few people take it seriously! Most people are not consciously aware that when we are stressed we become less resistant to all kinds of illnesses that affect our bodies, emotions and minds. We don’t give ourselves “time” and “space” to nurture and look after ourselves. In my class, Circle of Grace, we will look at how to create the time and space to respect our physical and emotional self, even if it is a few moments at a time. Each individual needs to create their own unique circle using the resources available to them and to recognize that their circle will change as they do.

Everyone tries to seek stress-reducing activities that work for them such as exercise, quiet time, vacations or a long soak in the tub. If you pick up any health, fitness or women’s magazine you will find an article highlighting the benefits of the latest stress-reducing activity. I advocate a more direct approach; identify the root cause and seek a treatment that will target the cause. As a massage therapist, stress, stress related illnesses, and injuries are the number one reason that clients seek my services.

Aromatherapy is a very effective and affordable method of reducing stress. The use of essential oils for physical and emotional health has been practiced world-wide for centuries and is gaining in popularity here in the USA. Essential oils are effective because the “scent” is absorbed in to the limbic system of the body through the olfactory system in our nose, and in an instant, the scent will start to affect us physically and emotionally. Learning about essential oils is fun! Join us for Aromatherapy Bingo, a one night girl’s night out class that offers you a chance to learn more about essential oils. Sample a wide variety of essential oils and win great prizes! If you are curious to know more or have specific areas of interest, the two night introduction to aromatherapy class gives you a lot of information to work with and a chance to experiment with mixing and blending products for your own wellness!

For more information on upcoming stress-reducing classes call 706.507.8070 or visit ColumbusState.edu/CE

-Debbie Blake-Knox

Shara explained that, “Over time people who don’t stretch have tight muscles, usually from years of sitting, driving, being on the computer, and don’t fully expand their lungs or chest. This causes us to hunch over, giving the illusion of a shorter height. Think of a building with poor supports, it’s going to sag and appear shorter. Yoga helps open up the front of your body and chest. In class you’ll hear the expression ”roll your shoulders back and open your heart”, “breathe deep and expand your chest.” The other important component in yoga is lengthening your spine. Although not to the point of injury, many of us have compressed disks and Yoga can help decompress the spine giving you a little more length. Yoga doesn’t magically make you taller, it gives you back the height you already have.”

As we age, even if we aren’t athletes, stretching helps maintain mobility in our joints. Think about if you stopped raising your arms up and then one day you go to reach for the fancy serving platter on the top shelf. You’ll probably realize that your shoulders don’t move the same way anymore. Flexing, or muscles building / toning, helps provide framework to your body. Our core is so important (yes abs, but also our back) and you don’t realize it until you don’t have it anymore. For example, people who have a weak core and are older in age may eventually have difficulty getting in and out of bed.

Shara’s 92 year old grandfather still practices yoga to this day!

There are so many benefits to be gained from practicing Yoga in addition to adding height to your frame. The twisting in Yoga aids with digestion, it can make you stronger, leaner, keep blood pressure down, help with blood sugar management, and promote a fuller lung capacity. If you are interested helping your body stand the test of time, sign up for Shara’s Yoga class at Continuing Education. Visit ColumbusState.edu/CE or call 706.507.8070 for more information.

-Kindra Hunter

Tracy’s Hot Body Recipe:

1. Walking- http://www.youtube.com/watch?v=gknH0pQwohc

2. Interval training- http://www.youtube.com/watch?v=I1B1IIZjd2Y

“Recent research has shown that interval training burns 9 times more body fat than your average slow cardio workout, which would be remarkable in itself. But what’s even crazier is that it achieves these amazing results in just a fraction of the time that traditional cardio workouts take.” (Losefatatwork.com)

3. Squats- http://www.youtube.com/watch?v=xDdSZmWNYQI

4. Lunges- http://www.youtube.com/watch?v=ml9A5N6F98g

5. Abdominal Crunches- http://www.youtube.com/watch?v=2yOFvV-NSeY

6. Bent-Over Row- http://www.youtube.com/watch?v=taMBy5NxQQY

Take this list and do these types of workouts 3 times a week and you’ll start to see results in a matter of weeks. Over time you will want to increase the amount of weight you use given the type of workout such as lunges. At first you can start with no weight, but the next week you can add weight to see faster results. You don’t necessarily have to buy weights; you can easily find something in your kitchen that will do the job as shown on the Bent-over Row video.

Who wouldn’t want to see themselves in a leaner, fitter and healthier body? If your biggest issue is finding motivation Tracy Wooldridge’s class, Body Sculpting for Women, may be the perfect fit for you. Discover your Jennifer Aniston body in no time with guidance from a trained professional. To register, visit ColumbusState.edu/CE. Hurry because classes are starting soon!

-Kindra Hunter

Natasha says your schedule will determine how often and how long you will work out. These days everyone has a hectic schedule, but we all need to make time for healthy habits and good changes to our lifestyle. For example, let’s say you only have three hours a week to work with, due to family and career obligations, here are a couple of different approaches that you could take. One would be to design three, one-hour workouts that combine 30 minutes of high-intensity cardio with 30 minutes of high-intensity resistance training performed on Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday. Another approach would be to perform 60 minutes of high intensity weight training (full-body) twice a week and 30-45 minutes of cardio on the in-between day. Or, if increasing your cardio performance is your goal, you could flip the workout around and perform two days of cardio and one day of weight training.

Natasha discussed ways to set-up our schedules so we can find time to fit a fitness routine into our lives. Motivation is the key. Some of us are fully capable of waking up an hour earlier to workout. However, it’s not easy. One way to look at it is the fact that after a couple of workouts your body will adjust to waking up earlier. Exercising will also give you energy, so the early morning zombie feeling will disappear. Some people’s schedules only allow them to workout at night because getting up at 4am is out of the question for them. If this is the case, try to make sure you eat small meals and healthy snacks throughout the day. Natasha mentioned, “Great foods to eat that encourage weight loss are those that are minimally processed. Incorporate fruits, whole grains, nuts and vegetables into your meal plan.” This will help prevent you from eating a big dinner when you get home. After a big dinner you will need to wait even longer to work out and then tiredness really kicks in.

It’s important to talk to your friends and family about what you are trying to achieve. I’m not saying you need to put together a conference and use a Power Point presentation to display your goals. The fact that you briefly mention it in an everyday conversation will make you feel more connected to the effort. Focus on the extra energy you will gain and how awesome your body will look in a couple of months.

For those with the night schedule, Continuing Education will be offering several afternoon fitness courses this fall. Check our website www.columbusstate.edu/CE to see if these courses may be an option for you.

– Kindra Hunter

Darlene explains how the Yoga poses come together with the breathing techniques and mediation, to give your body, mind and spirit a sense of well-being. “At the end of my Yoga practice I often feel both energized and peaceful.” After a few years of practicing Yoga, Darlene noticed how much she had improved physically and mentally. This inspired her to share it with others. “Knowing that you don’t have enough energy to get everything done can pile on to the stress.” Darlene says that Yoga has given her the extra energy to do what she needs to do. In the meantime it has also helped her get into shape and always puts her in a good mood. “Yoga can help you become a happier person!”

Our other Yoga instructor, Jennifer Rodrigues, was recently interviewed by Her Magazine where she talks about her struggle with a rare blood disorder, and how Yoga has enhanced the quality of her life. When she was 5 years old she became sick, and doctors discovered that she had a type of genetic blood disorder. It was so rare that she was 1 out of only 3 people on the east coast who had it. This disorder caused her to have below the normal amount of blood cells, and it also caused the blood cells to be misshaped. In return, this depleted her energy levels and created a loss of appetite. Later in life, when she discovered Yoga, she was amazed at how much better it has made her feel. When she starts to feel bad she practices Yoga and it helps her transition from that discouraged state of mind. It has also helped her to feel better about herself physically and has given her a way to help others.

If you are finding yourself stressed to the max and need to find a way out, Yoga may be the answer for you. Stress can appear in many different forms whether through work or other types of issues. According to Jennifer and Darlene, finding your balance isn’t impossible. You just have to look in the right direction. Visit our website at www.columbusstate.edu/ce to sign up for our next Yoga sessions.

-Kindra Hunter

McCarthy, Katie. “Finding Inner Peace.” Her Magazine July 2011: 8-9.