Stay committed in 2017 by being a mod member. Unlimited classes starting at $99 a month.
Stay committed in 2017 by being a mod member. Unlimited classes starting at $99 a month.
In typical western medicine, we treat autoimmune diseases with drugs that suppress the immune system. But treating symptoms without getting to the root of the cause doesn’t solve the problem and health care providers are realizing that getting to the root involves deeper, lifestyle changes. Treating the source of a symptom rather than simply suppressing it.
Even without an official diagnosis, if you have symptoms that are common to some autoimmune diseases, you’ll want to pay attention to these suggestions and lifestyle changes as well.
What is an autoimmune disease?
Autoimmune diseases are estimated to effect up to 50 million people in America. That’s close to 15% of the population. This type of disease occurs when the body mistakes good cells for bad and produces antibodies to fight them as if they were an illness or infection. This produces symptoms that affect the blood, joints, skin, muscles, and connective tissue.
What are the causes?
You may have heard of diseases such as Rheumatoid Arthritis, Lupus, and Crohn’s disease, all of which are considered autoimmune diseases. The definitive cause is largely unknown but it is believed that there are many factors at play. Exposure to chemicals, contracting an infection, using certain drugs, and toxins in the environment are all possible culprits.
If you have symptoms that you believe may be autoimmune related, do some detective work with your doctor. Have them test for infections such as Lyme disease and look for yeast, viruses, and bacteria. Also have your doctor test for food allergies and celiac disease which is a body’s autoimmune response to eating gluten. Lastly, test for heavy metals such as mercury in your system as these are also risk factors.
Lifestyle Changes tip #1: Healthy eating
Make sure you’re eating an anti-inflammatory, whole foods diet. This includes lots of green, leafy vegetables with a lot of color variety. Whole grains, beans, fish high in omega-3’s, turmeric, ginger, garlic, and cruciferous veggies. Healthy snacks such as non-artificially sweetened dried fruits, nuts, carrots and celery. Use oils that contain healthy fats such as olive oil and avoid those with a high amount of saturated fats. Avoid processed foods, corn oils, refined sugars such as high fructose corn syrup, and too much sodium. All of these contribute to inflammation throughout the body. Also, take a few supplements such as a good multi-vitamin, fish oil, vitamin C, and probiotics that will promote good bacteria in your stomach and intestinal track. Drink lots of water.
Sticking to this diet will not only reduce autoimmune symptoms, but reduce your risk of cancer and heart disease, and will lead to an overall healthier you.
Lifestyle Changes tip #2: Regular exercise
Exercise is a natural anti-inflammatory. Regular exercise gets your blood and body fluids moving and keeps your muscles toned. Exercise helps your body perform at its best possible level which contributes to your overall health and wellbeing.
Lifestyle Changes tip #3: Rest and relaxation
Make time to relax and practice calming techniques. Stress weakens your body and your immune system and also makes autoimmune symptoms worse. Practice deep breathing, yoga, and meditation techniques to help you relax. Lastly, make sure you’re getting eight hours of sleep every night. Your body needs that time to reset and let your systems heal. Prolonged lack of sleep can damage your metabolism and increase your risk of certain health problems such as heart disease, diabetes, and obesity.
These lifestyle changes contribute to the long term health of your body. They’ll not only help prevent autoimmune symptoms, but they’ll keep your body strong and working at its best. You’ll protect yourself against disease and slow the effects of aging, you’ll stabilize your blood sugar and increase your metabolism, and you’ll promote happiness and your overall life-long well-being.
We interviewed Chris Casebeer this last month after she told us she fit into a bikini after 4 years, and her husband noticed the change as well. So we thought we might dig a little deeper to see what her routine is and how Mod Physique fits into her weekly schedule. Plus, we found out a little secret of hers, that we actually had to look up the term because we didn’t know what it was. Look to question 8 for that one ;0
From Chris herself. “I had not worn a bikini since the birth of my second child. I found it so much harder to get back into shape the second time around! I only felt comfortable in one piece suits or tankinis to cover my stomach. Zumba coupled with stomach crunches was just not enough. Mod Physique changed things for me physically and mentally. I finally felt more fit and stronger which gave me the confidence to wear a bikini again! ”
I have been a member since September 2015
I find the barre class to be challenging, fast paced yet fun! I like the quick repetitive arm movements with the weights that absolutely exhausts me in a good way. I know I worked hard.
Pretzel. I have never done that before or heard of it until coming to Mod Physique. I think it’s difficult but it works!
I chase my four and six year olds around, literally.
I try and get a minimum of four classes in at Mod Physique and I do Zumba on the other days. It makes for a nice combination. I really love my workout routine, I look forward to it.
I used to do just cardio classes four days a week but I didn’t feel strong nor were my arms toned. I wanted a flatter stomach. I wanted to feel confident wearing a bathing suit. Since joining Mod Physique, I feel stronger, my body feels more fit and that has boosted my confidence. Mod Physique has changed my life because I feel and see the results.
Mod Physique has enabled me to test my strength and stamina. I formed a team of women to run in the most recent Starlight Run. I had stopped running after I had my first child. Participating in this run showed me what I can do and what more I can accomplish if I stay healthy, strong and stay positive.
1. I love 80’s music and and appreciate the horrible fashion of my youth.
2. I enjoy ridiculously spicy foods and have a fridge filled with different kinds of hot sauces.
3. I am a Twi-hard. So embarrassing but true. (Twi-hard: A die hard fan of the twilight series)
We are excited to announce our new schedule at the Abbey. Know that we thought hard and had to manage with the Abbey’s schedule of availability as well. We are happy we have two times during the week we can host the class for evening, which is all we have open. Super excited to have more of the mod-barre classes since our feedback has been that is a lot of people’s new favorite class.
We want to hear from you as far as times that you can make it to class and what you want on the schedule.
Please leave comments below on the DAY / TIME/ CLASS TYPE. Depending on who comments will determine what changes we make, as well as times at the space that are open. So make your voice heard and then be sure to follow through with your attendance to keep it going.
***NOTE: MAMALATES AND MOD~MAMA WILL STILL BE AT MLK LOCATION THROUGH JULY
|Class Schedule at the Abbey|
|10am||open||physique(BR)||open||barre(BR)||Cut off for availability|
|5:45||barre(BR)||Mod mama(AX) 1x/month||Mod mama (AX) 3x/ month||barre(BR)||n/a|
|6pm||Annex open til 7||not open||Not open||Annex open til 7||n/a|
We don’t normally share the newsletter to the blog but this is such a big one we want everyone to know about it.
Memorial Weekend is fast approaching. With Memorials are reasons to recognize the past and celebrate for new beginnings. It is with this introduction that we are celebrating our time at our MLK location. Yes, you heard us right. We will be selling our unit and moving to a new spot, the Alberta Abbey (on Alberta two blocks North of Williams). I am sure your are saying, “Gasp, why?” For many reasons we think the move will be a great one. With changes happening in the neighborhood, more construction around the building, lack of parking, limited capacity and the great opportunity to sell, we are saying hello to new and better opportunities.
*As a Celebration we are“ModMemorial” 20% off discount on ALL classes, and products including ToeSox (sold in house) Therabands and Pilates MiniBalls. Just use the “ModMemorial” Promo code at check out after you select your items. including a “ModMemorial” 20% off discount on ALL classes, and products including ToeSox (sold in house) Therabands and Pilates MiniBalls. Just use the “ModMemorial” Promo code at check out after you select your items.
Click here to PURCHASE CLASSES!
Click here to PURCHASE PRODUCTS!
*We also have lowered our Monthly Membership Unlimited Plans for those of you wanting to join.
CURRENT MEMBER SPECIAL ANNOUNCEMENT!!
If you are a current member you will be given access to my Tabata Bootcamp website. You just have to email us letting us know you want to be a part of it. For $9.99, for two months, which will included workout videos to do at home along with recipe ideas and tips. We know summer is approaching and it can be harder to get to the studio so how nice that you get this. Normally the cost would be an additional $200 dollars!!! This is available only to people on the unlimited Autopay plans.) Just emails us at email@example.com to request it.
Talking to your child about her weight can be one of the more difficult conversations you have with her. You don’t want to say the wrong thing and make her uncomfortable, or worse, cause her to develop an eating disorder. And you want to support her and help her feel comfortable talking to you while still conveying important ideas and information. But how can you do these things when “weight” is such a touchy subject for both adults and children? Here are a few tips that will help facilitate the conversation and help you create childhood habits that will promote her health long after she’s grown.
No pressure conversations
If your child is overweight, chances are they know it. According to WebMd.com, girls will start worrying about their weight as young as six years old. Overweight kids are often bullied or teased in school and often have low self-esteem. Focusing on having a “heart to heart” with your child may make them feel uncomfortable and cause them to shut down. Instead, make it a casual conversation.
Focus on health rather than weight
“Parents should talk to their children about what it means to be healthy, rather than focusing specifically on weight,” recommends Angelina Sutin, co-author of a recent study published in the journal Pediatrics.
Conversations focusing on a child’s size or weight will impact their self-esteem making them more likely to develop unhealthy eating or obsessive dieting habits. Whether your child is over-weight or not, have ongoing conversations with them rather than once in a while. And use every opportunity to talk to them about healthy eating making sure to avoid words that are body-weight oriented.
Explain to your children that healthy foods make your body stronger and your brain smarter. They help you stay active and do better in school. Help children make good decisions when you’re not home as well by keeping temptations to a minimum. Buy healthy vegetable-based snacks and keep junk food and soda out of the house.
Set the example
Children learn by example from their mentors. If they see you snacking on ice cream rather than an apple, they’ll be more likely to do the same. If they see you eating well, reaching for foods that are good for you and leading an active lifestyle, they’ll want to model your behavior.
So choose healthy snacks and foods and exercise regularly. Tell them why you’re snacking on yogurt rather than potato chips and express a positive attitude when heading to a yoga class or the gym. “A healthy relationship with food and exercise — that’s the main goal,” says registered dietitian Sarah Krieger, spokesperson for the American Dietetic Association.
Setting them on a strong track now will teach them the importance of a healthy lifestyle. They’ll have skills that will keep them strong and nourished for life.
Take an active role
Pack your child’s lunch rather than having them purchase lunch at school. This will give you the advantage of knowing what they’re eating while they’re away. Have them help pack their lunch and let them make some of the decisions on their own. Give them positive feedback when they make a healthy choice and use this as an opportunity to teach them about making healthy food choices.
Take your child to the grocery store with you and teach them how to read labels. Make searching for the healthy things a fun activity by asking your child to go find the healthy ketchup or bread.
Make exercising together an opportunity to spend good quality time with your children. Go for evening walks and take your children with you. Make a weekend day an active day. Have your children choose a fun physical activity every week and spend that day doing that activity together. Make it part your family’s lifestyle.
Kids need help learning about health and activity. They rely on you and their mentors to show them the way. Make it a fun and easy conversation and have it often. Make healthy choices part of everyday life. If you’re able to incorporate health and physical activity into your lifestyle, hopefully you’ll never have to worry about your child’s weight. You’ll never have to worry about having that difficult talk and you’ll have the security of knowing that they’ll always know how to make good healthy decisions.
Being a new mom can be extremely rewarding but also very stressful. You want to lose your pregnancy weight but juggling a new baby and a busy schedule leaves little room for exercise. What’s the solution? Exercise with your baby! Rather than trying to “fit” (no pun intended!) a workout into your routine and deal with the guilt of leaving baby in someone else’s care, incorporate her into your exercise regimen.
1. Get Back into Shape!
We all know how beneficial it is to exercise. But when you have a new baby, exercise can be doubly important. Getting back into a workout regimen will not only help you lose excess weight, but you’ll re-establish your routine, keep up your energy, and rebuild those core muscles.
2. Reduce Stress
Physical activity after you’ve had your baby reduces post partum depression, helps you both sleep better, and keeps you mentally alert and positive. You’ll be better prepared to deal with those sleepless nights!
3. Bond with Your Baby
Spending time interacting with each other during exercise will solidify your emotional bond. Interacting one on one with your baby and gazing into each other’s eyes builds enjoyment and happiness between you. It also strengthens your emotional connection. She’ll learn about human interaction as well as build self-awareness and confidence.
4. Benefits for Your Baby
Interacting with you on the workout mat has multiple benefits for your baby. With your full attention on him, he’ll likely have a calmer disposition. He’ll develop his physical and motor abilities as well as his cognitive skills. Exercise also promotes a healthy appetite as well as good digestion.
5. Build Healthy Habits
Staying fit and healthy helps you better care for yourself and your family. And by introducing exercise and fitness early, you’re promoting a lifelong path of health and fitness for your child as well.
Joining an exercise class with your baby gives you the opportunity to meet and interact with other new moms and babies. It’s also a safe environment where your baby can be a baby. It’s understood in most mom and baby classes that babies may be fussy, noisy, need to be fed during class, or need a diaper change. Those occurrences are expected and supported while many public venues might offer more of a challenge.
After giving birth you can start pelvic floor exercises and gentle abdominal exercises. You can also do some light walking with your baby in a pack or stroller. Begin with gentle exercises that build your core and stability, this will prepare you for more intense exercise and prevent injury.
Before beginning any workout regimen with your baby, get her cleared for exercise. Most doctors recommend babies begin exercise after their six week check up to make sure their head is stable. Consult with your doctor before either of you begin an exercise regimen.
When You’re Ready, Come to Mod Physique’s Mamalates Class!
The Mamalates method is an OB/GYN endorsed perinatal restorative, Pilates-based exercise method. We focus on alignment, stability, and safely reclaiming your core all while working out with baby! Read more about Mamalates here. We look forward to seeing you in class!
Most people probably don’t associate parenting with injury. When we think of the word “injury” we usually associate it with sports or some sort of reckless activity, parenting might not be the first thing that comes to mind. In fact being a parent can actually make you prone to a certain kind of injury known as a repetitive strain injury (RSI.) RSI’s are caused by repeatedly doing the same activity with poor posture and on a regular basis and can cause pain in muscles, tendons, and joints. Think about it, how often have you carried your baby in her car seat with your forearm or lifted your toddler from the floor? Several times a day, right? Have you developed lower back or shoulder pain since you became a parent? You could have a repetitive strain injury. Who knew parenting could be so dangerous?
Pain and Parenting – Proper Child Lifting Techniques for Your Body
RSI’s are common among athletes, people who work on computers, people who have jobs that require a lot of physical activity, and musicians. But RSI’s can also occur from lifting and holding your child, carrying a baby in a heavy car seat, bending often to tie little shoes, or by frequently picking toys up off the floor.
The most common type of parenting RSI’s are felt in the knees, elbows, wrists, and back. And it is especially common to exacerbate an existing injury once you become a parent. The good news is that injury can be avoided by paying attention to proper child-lifting and holding techniques.
Carrying your child
Parents often prop their child on a hip by jutting their spine and hip to one side to support the child. According to Jen Delorenzo, a licensed physical therapist of MoveForwardPT.com, this is one of the most damaging activities long term “…and can shorten the structures of one side of the body and tighten up the other side of the body…”
Tip: Hold your child in front of you instead of off to one side. Keeping her close to your body as you lift her into place. Let her wrap her legs around you once she’s in your arms. Use a front carrier as an alternative to holding your baby in your arms. If using a carrier, keep your spine straight and your shoulders slightly back to avoid strain.
Lugging baby in a car seat
It’s common to carry that car seat on your forearm which can cause serious strain on your elbow, shoulder, and back. “Carrying an infant car seat on your arm is equivalent to walking around with three or four full paint cans in one hand…” says Mary Ellen Modica, a physical therapist at Schwab STEPS Rehabilitation Clinics in Chicago.
Tip: Hold that carrier with both hands in front of you. Use your biceps and core rather than your back muscles to support the carrier. Keep it close to your body.
Lifting your toddler from his crib
Many parents don’t even think about back strain when they lift their child from the crib. They’ll lock their knees and hold him at arm’s length as they lift him. This can strain your back and spinal disks.
Tip: Keep your feet hip distance apart and knees slightly bent. If there’s a railing on the crib, lower it as much as possible. Bend from the hips and bring your child close to your body. Close your arms around him and straighten at the hips while lengthening your knees.
Car seat lifting baby to the carseat
So many parents do a twisted bending action when placing their little one in the car seat. This puts a ton of strain on your spine, neck, shoulders, and elbows, just to name a few.
Tip: Place one foot inside the car and face the car seat as you place your child. This will take the strain off your back. For car seats in the middle of the back seat, crawl into the car and place yourself facing the car seat before placing your child.
Treating and Preventing Child-caused RSI’s
Come to a Mod Physique class! Seriously, strength training is one of the best measures you can take to prevent a repetitive strain injury. Weight lift to build strong muscles in your back and arms, build your core strength, and stretch frequently.
Here are a few stretches you can do at home or before coming to class:
Grab a foam roller and place it length-wise under your spine and shoulders as you lie on the floor. Let your head relax on to the top of the roller and your hands and arms fall open to the sky. Relax here and take in some long, easy breaths.
Wrist Stretches and Rolls
Hold your arm long in front of you, elbow straight. Gently bend your wrist and fingers down with the other hand, then up. You should feel a stretch through your forearm and wrist. Clench your hand into a fist and roll your hand to one side then the other. Switch hands.
Mermaid is a good stretch from Pilates. Sit with your feet off to one side tucked behind you. Take your arms to a “T” side bend over to the floor away from your legs until the elbow touches the mat. Stretch your ribs directly side softening the ribs and lengthening the hip away from the ribs. Come back to a “T” with the arms and side bend towards your feet.
Don’t let child care wreak havoc on your body. RSI’s can be avoided by practicing good posture and safe child lifting techniques. Remember, you don’t have to do it perfectly every time but if you can focus on good posture most of the time, you’ll do less long term damage and recover quickly when you can’t be as careful.
In our fast paced society it’s rare we ever connect with another person much less our significant other. You get home after a crazy busy day and after getting the kids and pets sorted out and fed you barely have time to think about yourself much less another person. You fall into bed exhausted and drained. You sleepily say to your loved one, “So how was your day?” and only have part of that sentence out when you notice he’s already zonked! Before you know it years have passed, you’ve barely connected with your other half in months, and you wonder what’s happened to your relationship.
Whether this scenario sounds familiar or you just want some extra time with your love, partner yoga may be just the thing. Even if you’re solo and would rather bring a friend or family member, partner yoga can be a welcome respite in an otherwise complicated life.
It was developed to create and reinforce connection between two people and uses simple yoga-style moves involving touch and hand-holding. Touch helps humans connect with each other on an emotional level, it reduces stress and promotes feelings of pleasure and comfort.
According to Dr. James Coan, director of the Virginia Affective Neuroscience Laboratory at the University of Virginia, holding our significant other’s hand promotes overall health and well being, reduces anxiety, and may even increase your life expectancy. After all, we’re human, we need touch and connection to survive!
Here are a few moves you can try with your loved one at home. Find an open space and spread out a couple mats or rug for padding.
Breathe Together – Sit directly across from your partner with your feet outstretched in front. Place your feet as wide as you need in order to comfortably clasp your partner’s hands. Breathe together, taking in slow breaths to a five count. When you’re ready move on to the first pose.
Alternate Breath – For the first couple poses, alternate your breath. One person inhales as the other exhales. The partner releasing into the pose exhales while the person assisting the pose inhales.
Are you inspired to drag your hubby to a partner yoga class? That’s great news! And Mod Physique offers a partner yoga class on Saturday afternoons. So put on some comfy clothes, pile your significant other/friend/family member into the car, and come see us on Friday evenings. Make it a date night or girls night out! You’ll be so glad for the health and well being of a more connected, closer relationship. See you in class!