Recovery Foods

Want to bounce back from your workouts quicker?  Take a look at your nutrition and chances are small changes can make a world of difference.  Here are some food choices to help you recover and look great in no time:

1. Salmon: High levels of vitamin D can help increase muscular strength.  The omega-3 fatty acids also are great for your heart.  
2. Cherry Juice:  Prevent inflammation by using this as your recovery beverage.  This antioxidant-rich choice is great to drink alone or add to smoothies.  Too expensive?  Try berry or grape juice instead.  Just make sure it says 100% on the label. 
3. Sweet Potatoes: Plenty of vitamin A and C make this a good root vegetable. It will fill you up with fiber while giving you the much needed carbs you crave.  Known to help stabilize blood sugar levels.
4. Greek Yogurt: Get your calcium fix along with important protein to repair muscles.  Eat alone, mix it up in a party dip or use it as a topping on your burger.  Versatile and yummy!

Fitness Myths

Below are some fitness myths out there we need to shed light on:   

1. "No pain, no gain".  No way!  You should feel sore after a workout for maybe a day or two depending on intensity.  However, if you feel pain that's you body's way to telling you something went wrong.  Too intense too quickly can lead to injury.  Working out should be a good feeling.  It is also important to consume protein and plenty of water after to help your body recover and build muscle.
2. Only women should do Pilates. I'd like to think my dad (or Joseph, the male creator) would be the first to disagree with this statement. I'll agree that books, DVDs and even a majority of studios you walk into will be dominated by women. However, men find Pilates to be a challenge with the exercises requiring stability and control such as Teaser or Short Box series on reformer. You work those all important posture muscles including your core which prevents you from slouching as you age. Males also find their flexibility increases, especially in the hips and legs. Are you still not convinced? Check out this link where a man puts Pilates to the untilmate test.
3. If you want flat abs quick, core work is the way.  You will tone your body and narrow with consistant workouts. Make sure you work more the transverse than the rectus (deep not superficial).  This will help support your back and improve posture.  The "6 pack" look includes superficial muscles and does not indicate you have a strong core.  Diet is also a large part of the equation to make sure you have muscle definition. 
4. Since Pilates isn't cardio you won't burn many calories. Partly true. Pilates is not considered cardio, yet you do get a good workout of about 240 cals/hr if you are 150lbs (depending on ability level). This is equal to a Snickers bar or 3 glasses of wine (3.5 fl oz servings). I am not suggesting you replace Pilates with your usual aerobic session. Perhaps adding it in beforehand could enhanse your cardio with better posture while you run or bike. It will warm and stretch your body preparing it for the day ahead.
5. If you're not sweating, you're not working hard enough.  Sweat is your body's way of cooling itself.  Some may perspire when lifting weights while others need to run to break a sweat.  It all depends on the person.  Sweat is healthy because it rids the body of toxins.  Just make sure you stay hydrated during your workouts no matter what.
6. If you are injured or elderly you should avoid working out. Actually fitness is for any body or age group. Pilates was created as a form of rehibilitation. It is ideal for those who have injuries since exercises can be modified using a prop like a band or ball. The elderly will appreciate the Pilates idea of quality over quanity. You will only do a few repetitions of each movement and most are low impact. Resistance bands, swimming or yoga are other good options to ease into fitness.

Bosu 101

What is the Bosu?  You have probably seen one before, however how do you use it?  This half stability ball is perfect for balance, strength and getting your heart rate up.  Learn some fun facts about an intelligent piece of fitness equipment:  
  
How do you pronounce it?
"Bo" like the boy's name and "Sue" like the girl's name; an acronym for "Both Sides Up" 


Who invented it?
David Weck in 2000

Famous names who use it:

Lance Armstrong, Olympic Freestyle Skier Shannon Bahrke, MLB player Evan Longoria

Who should use it?

Everyone! This tool is great for working on balance training.  Athletes find it helpful for aerobic activity or drills.  It can also be added to a Bootcamp with hand weights, Pilates or TRX class for a challenge.  You will use your core no matter what because of the unstable surface.

What exercises can you do on it?

• Basic squats or lunges for stability 
• Jumps to up the intensity
• Step class moves/athletic drills 
• Push ups (either side)
• Crunches/abs
• Kneeling leg work

Principles of Bosu:

1. Balance left and right sides of the body
2. Time efficient for the body to load and explode with power

Make your life your playground!  See how much fun and challenging the Bosu can be.  Check out our schedule at Core Sport to challenge your mind and body!  

Race to the Finish!

Barefoot running is all the craze lately.  If you don't have the shoes or want to save your ego from wearing them, don't worry.  Here are some exercises to make your feet and calves strong enough to make it through that last mile:

• Squat Jumps (can add in weights for more resistance)
• Balance 
• Yoga poses, Bosu, Walk/Run on grass/sand
• Dynamic walking:
• Toes only, Heels only
• Calf raises: lift on your toes and lower back to the heels
• Parallel, Heels together toes apart, Big toes together heels apart 

Core Sport is hosting another C25K this year to prep you for the Wicked Halloween Run in Plymouth, MI (costume contest included).  Join us by registering today to learn more tricks to make your next run the fastest yet!

Golf Fitness

Golfers are athletes.  The more fit you are the better your score can be.  Pros train hard and so should you!  Learn some more exercises to assist in making your swing strong and accurate.

Simple at home exercises: 

• Weak hamstrings/glutes (backside):

• Lift up into a bridge and hold one leg out hip height for up to 20 seconds each side.  This will improve hamstring strength.  (If you get a "charlie horse" this is one you need to work on)    
• Lift your body up into a bridge.  Activate your glutes by holding up there while you lift the toes than heels, alternating a few times.  
• Torso rotation (range of motion for your swing):

 Lay on one side of the body to allow your head to rest on the ground with bent knees and elbows (fetal position).  Open your top arm to the opposite wall with a bent elbow and gaze at the ceiling. (Ideally you want to be able to touch the ground with the arm while keeping your hips stacked)  Make sure you repeat on the other side!

• Lat mobility (prevent rounded shoulders):  
• Sit back over your heels in a child's pose and flip you hands to face the ceiling.  Try lifting one arm off the ground at a time than both together.  Too difficult?  Place one fist under your forehead to give you more leverage doing one side at a time. (Hint: do the torso rotation exercise from above then repeat this lat one to see improvement)

Core Sport is here to assist you in your game with our Fall Golf Fitness classes.  We specialize in your needs and can work with your golf pro to make your game the best it can be.  Click here to register now!

Meet Instructor: Kristin Schley

Q: Where did you grow up?

I grew up in Colorado.  I lived in Michigan now for 13 years.

Q:What inspired you to become an instructor?

I was inspired to teach from my own desire to be healthy and strong; doing the things I love pain free.  I enjoying seeing the results in my clients and helping them better and stronger.  Also being able to set my own schedule as a mom is an added bonus!

Certifications:

• Authentic Pilates Certification
• B.S. in Kinesiology
• Masters in Exercise Physiology

Q: How long have you been instructing?

I've been teaching for 12 years.

Q: What types of classes do you teach at Core Sport?

I teach Pilates Tower and alternate weekends teaching TRX and Bosu.

Previous places of employment:

• Body Fit Northville, Michigan
• Pure Barre Northville, Michigan

Currently also teaches at:

• Lifetime Fitness Canton, Michigan

Hobbies/Interests:

In my spare time I enjoy running, swimming, a good book and spending time with my kids.

Q: What's on your "Bucket List"?

Run a marathon and travel (Norway and Vermont).  

Favorite Quote:

"Life is not measured by the number of breaths we take, but by the moments that take our breath away."

Kristin can teach you how to become stronger and stay pain free.  Schedule an appointment today!