Fitness

3 Simple (Healthy) Rules for Weight Loss

Rachel Fitness, Lifestyle, Nutrition, Pilates Leave a comment   , , , , , , , , ,

 

 

 

 

 

 

 

 

 

 

 

The elusive struggle to lose weight continues to confound most people.  It seems like the more articles / research / self-help books on weight loss, the bigger we get.  It is an inverse relationship that does not make logical sense, yet when we look at our current lifestyle choices it makes all the sense in the world.  People think losing weight is hard…and it is in some ways.  Truthfully, though, it is easy on a physiological level and difficult from a mental and personal perspective.  Losing weight is hard because people kinda don’t wanna do it.  They sorta don’t feel like changing their eating habits.  They really like chocolate, cookies and endless pasta bowls.  They like their routines, and we all are creatures of habit.  So what is a person to do?

Instead of trying to follow a super strict eating plan, start out with guidelines that create healthier habits.  Check out this article to find out about 3 simple ways to lose weight.  In summary, you want to:

  1. Keep a food journal and record what you eat
  2. Avoid skipping meals (do NOT skip)
  3. Minimize (or eliminate) eating out, especially at lunch

See…simple!  Just write it down (creating awareness and understanding habits), eat at regular intervals (never allowing yourself to get too hungry or over-eat down the line) and prepare your own food thereby maintaining control over what is in it and how many calories you consume.

Of course calories matter, and it is still a ‘calories in, calories out’ equation such that if you consume more than you burn you will gain weight.  There is no way around that one.

The last point made in the article, and one of the most important yet, is that losing weight and keeping it off VITALLY DEPENDS on regular physical activity.  Nothing is better than an up-tempo training session, so ditch the lasagna, check out our offerings, and sign up for Pilates Bootcamp today!


Office Juice Cleanses

Rachel Fitness, Lifestyle, Nutrition, Wisdom Leave a comment   , , , , , , , , , , , , ,

When it comes to the office, there are a wealth of unhealthy habits that tend to dominate typical corporate etiquette.  From big box takeout lunches to cookie trays to your cubicle-mates consistent stream of new cupcake recipes (and let’s not forget those ever-present candy dishes, somehow unnoticed by their owner but loved by you), it is HARD to stay healthy at work!

Enter office juice cleanses, as well as other forms of office bonding that encourage healthy behavior en masse.  If we can’t beat ’em,  let’s join ’em; if we are joiners then join something positive and beneficial!  Whether it be a juice cleanse,  a veggie of the month where colleagues share recipes, or even just committing to pre- and/or post-work walks, there are infinite ways in which coworkers can support one another in the quest for health and happiness.

Summer is the best time to get started on healthy eating – with the abundance of beautiful produce, availability of healthy fish and seafood, and the general sunny weather that keeps daylight way past the end of the workday, there are no excuses to eat poorly and stay cooped up inside.  Head on down to your local Whole Foods or equivalent) or farmer’s market (click here to search for a local farmer’s market)to get your hands on great produce and more.  Explore the nuts, seeds, and nut butters to get healthy fats and copious amounts of fiber into your diet. The grocery store employees and the market vendors are always ready and willing to help you get started!

What are you waiting for!


Healthy Computer Habits

Rachel Fitness, Lifestyle, Wisdom Leave a comment   , , , ,

Generally, we associate injury with movement, overexertion, and other ACTIVE endeavors.  But we can get repetitive stress injuries and other very uncomfortable problems and syndromes simply by sitting still (or relatively still) at a desk!  Improper movement patterns, over time, lead to many physical ailments such as Carpal Tunnel Syndrome, and a lack of motion leads to muscle atrophy; weak muscles are that much more likely to end up compromised!

Whether it be a screen height issue, a mousing problem, postural issues, and more, unhealthy computer habits can doom a person while healthy habits lead to a more comfortable work day and, by extension, a happier life.

You can make simple adjustments to remedy these issues.  Read up on solutions…we can never be too educated!

 


BASI Pilates

Rachel Fitness, Pilates Leave a comment   , , , , , , ,

For anyone out there considering becoming a Pilates instructor, Body Arts and Science International (BASI) Pilates is the best teacher training program, hands down.  Although trained through and certified by BASI since early 2009, my experience spending the weekend going through part of the original certification (the part focused on teaching and working with clients) but taught through a new voice was an invaluable and hugely exciting opportunity.  To work with Rael Isacowitz, founder of BASI Pilates and renowned practitioner, was such a blessing; so much information can be gleaned from someone with his talent and expertise.

For information on BASI certification, check out their Teacher Training Programs!

For information on Rael Isacowitz (I think I am a little bit in love now…well enamored anyway) click here!

Learning new teaching techniques and feeling re-invigorated and inspired to bring health and functional fitness via Pilates to clients is exciting!  Upcoming mat and reformer clients be prepared to have your worlds rocked!

Wanna try it yourself?  Contact us today!


Fitness and Fashion Converge!

Rachel Fitness, Lifestyle, Nutrition, Pilates Leave a comment   , , , , , , ,

Tomorrow is the June Portland First Thursday in the Pearl…and Leanna NYC is featuring local artists, musicians and fitness!

Rachel Rettman – Fitness. Nutrition. Lifestyle. will be raffling off private training, nutrition consultations, and free classes!  This is a great opportunity to ask fitness and nutrition questions, meet Rachel, and mingle with fun people.

More about the ‘LeannaNYC Keepin’ it Local First Thursday’ event can be found on Facebook

Get fit for those skinny jeans, find awesome summer fashions, and of course drink free booze.  Summer is back…so is First Thursday!


Optimal Class Schedules

Rachel Fitness, Nutrition, Pilates Leave a comment   , , , , , , ,

One of the more challenging aspects of having your own little fitness business and being a solo-preneur is class scheduling!  There is the desire to please everyone but the need to have classes with enough people to pay the bills.

The next month or two will be spent figuring out an optimal mat and reformer class schedule to allow everyone who wants to attend classes with Rachel Rettman – Fitness. Nutrition. Lifestyle to do so.  Whether you are a current client or a potential client, please please email us and let us know when you want to have Pilates and Pilates-inspired mat and reformer classes!

To sign up for classes, book here!

All comments will be taken under advisement, with the ultimate goal of best serving YOU!

Also, anyone who loves Pilates should purchase a ‘Friends Don’t Let Friends Skip Pilates Class’ t-shirt; contact us to purchase!


Spend Your Tax Refund on Your Health!

Rachel Fitness, Lifestyle, Money, Nutrition, Pilates, Wisdom Leave a comment   , , , , , , ,

 

 

 

 

 

 

 

 

So you received your tax refund…now what?

Sure, there are always new pairs of shoes, new purses or that really cool necklace to be had, but the best thing to spend your tax refund on is personal enrichment in the form of health and fitness activities and classes!  No matter what, a healthy body and mind will take you far in life, and lets be honest…next season that purse will be in the back of the closet.

Take this time to invest in YOU…in your future and your well being.  Try something new, do something you already like, it does not matter; as long as it makes you happy and is healthy then you are golden!

Of course Pilates is the BEST thing to take up, but there are so many exercise programs, methods and ideas out there to explore; if you need any ideas feel free to reach out to us here!

Be happy, be healthy!


Get Great Exercise Running Stairs!

Rachel Fitness, Lifestyle Leave a comment   , , , , , , , ,

Portland OR is home to some great urban staircases…the best of which is located in Mt. Tabor Park.  This 280-stair monstrosity is like a playground for those of us who love to feel the burn, torch calories, release a tidal wave of endorphins, and generally have fun (athletic fun).  At any time of the day there are people slowly strolling up the stairs and avid fitness enthusiasts running up and down as fast as possible without tripping.  Either way, it is both FREE and REALLY GOOD FOR YOU.

Check out this article outlining all of the exercise (and more) opportunities in Mt. Tabor Park.  Then walk, run, skip, hop, jump or bike (or drive if you live across town but love this park despite the drive) there as soon as possible to begin spring training!

 

 

 

 

 

Runner up Portland staircases:

  • Large staircase off of 12th Ave in Downtown, by Portland State University and into Goose Hollow.
  • Staircase off of NW Cornell (a little hard to find, off of a neighborhood street) as you head up towards Pittock Mansion.

The Importance of Good Posture

Rachel Fitness, Lifestyle, Nutrition, Pilates, Wisdom Leave a comment   , , , , , , , ,

As fitness professionals it is often assumed that good posture represents itself in one way, namely correct skeletal alignment with respect to the plumb line, seen here:

While the plumb line is very important, the point that this article makes is that good posture involves the active use of ones postural muscles.  What does this mean?  Well, postural muscles support our daily movements (these are the core muscles utilized in PILATES class).  These muscles help us to sit up straight, or walk in a bio-mechanically sound way because they support our joints and therefore our skeletal system.  For example, when a person sits at a desk all day the lower abdominal muscles do not get to work, and muscles that do not get exercised stop properly functioning altogether.  Then it becomes the responsibility of other body parts to do a job they are not meant to do, which sets into motion a chain reaction of over-taxing certain parts of the body while under-utilizing other areas.

The point is, we need to exercise out muscles, especially postural core muscles, to keep them conditioned and on call to do their job!  Without them we end up with pain and, over time, potentially serious conditions.

If you live in New York you are in luck: Rachel Rettman will help you move your body in all planes of functional motion in order to preserve and build vital core musculature.  Other things, like food choices, daily habits, and more all go into this topic of posture.

Have you ever seen someone slumped over, stooping while either standing or sitting?  Do they look happy?  Usually not!  Our posture is also a reflection of how we feel about ourselves and the world around us, and proper (and improper) posture sends important messages to those with whom we come into contact.  When considering two equally qualified job applicants, you can bet the person with the great posture who stands tall and conveys confidence will have an edge over a counterpart who is slumped over and shrinking away from the world.

Lesson: remember to stand up, be proud, and most of all exercise those core postural muscles so that you can remain upright and pain free!  Head to our Individual tab to get going on some Pilates sessions!


Foam Rollers

Rachel Fitness, Pilates, Wisdom Leave a comment   , , , , ,

Foam Rollers are amazing.  If you have never seen one, it is a cylindrical tube, about 3 or 3.5 feet long and about 7 inches in diameter and it is used to roll along the body to stretch and ease muscles pre- and post-workout.  Additionally, it is used as an exercise prop in order to increase the intensity of certain workouts.  For example, in Pilates one can lay on the foam roller so it is underneath the length of the spine, and it creates a balance challenge when moving ones arms and legs.  The core has to work overtime to keep the body still as it is now lying on a moving cylinder instead of on the floor!!

Here is a foam roller in action:

 

 

 

 

 

 

 

By rolling it along the outside of the quads, one can loosed the hip flexors all the way down to the knee.  Oftentimes, knee pain can be attributed to tight hamstrings and quadriceps, and therefore rolling out those muscles for 5 minutes each evening helps to alleviate knee pain.  Try it for 3 weeks; if tight muscles and pains are not diminished, you can hold me to a free Pilates class (where we will deploy the foam roller)!!

Check out this link for some great foam roller stretches:

Fitsugar


  • Connect!

    Please don’t hesitate to reach out to us. You can find us in your favorite social media outlets. Look forward to hearing from you!