A new spin on resolutions

A new spin on resolutions

A Happy New Year cheer from the Level II instructors: Michael Gatbonton, Diana May, Carrie Lynn Nieves, Joan Koszo, Elaine Biagi Turner, Laura Berkley.

Are you bored with the whole idea of New Year resolutions that you don’t keep? Let me show you how you can use intention to support your resolutions.

Resolutions are statements of action, such as: “I am going to lose weight.” This is a great resolution but the “how” is missing. Add an intention such as “I want to create/adopt/join an eating plan that works for me.” Now you have an action plan that gets you into the process. There’s an intention or action plan behind everything we do but it always helps to spell it out.

Here’s another example:”I’m going to quit smoking.” It’s a good resolution but it needs support. Try forming intentions around quitting such as:• “I want to make a healthy decision about my body and smoking.”• “I want to breathe easily and feel better in my activities.”• “I want to enjoy the extra savings I will have.”

And then there’s the exercise resolution: “I’m going to exercise three times a week.”Supportive intentions could be:• “I want to find an exercise program that works for me.”• “I want to put exercise time into my schedule.”• “I want to move well and feel better.”

Intentions are specific statements of want and expectation, of planning and growing.Get into the deep feeling of your intention statement. Immerse yourself in the idea. Write it down or draw a picture to make it more concrete. Your resolution will stick better and be more meaningful as a process for change.

Free trial class in 3-D Workout at Body-in-Motion, Oakville

Join our free trial class on Monday, January 12th at 11:15 and see what makes 3-D Workout a great exercise choice. New beginning classes start in January: 9 a.m. Thursdays, 7 p.m. Wednesdays. See our December 2008 newsletter for a complete listing of 3-D Workout classes in the Greater Toronto Area.

Your Shoulders in Motion: anatomy and movement for better function, comfort and posture.

Andrea Soos Yoga Studio, Hamilton, Ontario. Taught by Dianne Woodruff, PhD, CMA

SATURDAY, FEBRUARY 7, 1:00-4:00 p.m.

Discover solutions for pain and stiffness in your shoulders, neck and arms with an introduction to upper limb anatomy and movement for improved mobility and function. Learn about the main muscles groups involved, understand the movement they create, and practice exercises which increase range of motion, address postural support, and help to develop body awareness and freedom where tension is so often held.

$70.00 per person inclusive of GST. More information and registration at www.andreasoosyoga.com. Sign up early to be certain of a place in this workshop.

Step-ups for good legs

For good looking legs and functioning hips/knees/ankles you have to exercise your leg muscles while standing on your feet.This step-up exercise, when done correctly, is an excellent strengthener and toner for your legs. But even better, it can reduce knee pain from OA and help with knee replacement recovery. Here’s how:

A) Weight shift: place your right foot on a step stool or ordinary household step. Hold onto something for balance. SLOWLY shift your weight forward and backward in a slow rocking motion. When you are forward, your sitzbone is over your heel, your knee is over your toe, your torso and head erect and you are pressing your weight into the step. Feel the step under your foot.
B) Weight transfer and rise: When you feel your body weight pressing down onto the step, you can straighten your leg and rise up to standing on your right foot. Your left foot is behind you, off the step. The straightening of the hip and knee joints is done with your glutes and your hamstrings.

C) Weight lowering: SLOWLY bend your right knee and reach for the floor with your left foot. Roll through your left foot to rest on the floor. This lowering action builds strength in the muscles at the front of your thigh (quadriceps). Keep your torso and head erect throughout.

D) Practice on one leg until you feel some fatigue, then change to the other. Count your step-ups to get your base-line number and slowly build that number until you can do 10-12 step-ups on each leg.

It’s the alignment of your hip over your heel that creates the good biomechanical action needed for strong, stable and confident movement. Do this exercise daily and in a month you will find yourself using the stairs more easily with less discomfort and better looking legs.