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Summer Time Superfoods
Jun 3rd
By Kate Abel of Discover Optimal Health
Summer is a great time to enjoy fresh produce, and the warmer months bring a variety of fruits and vegetables that are considered “superfoods” – nutrient-rich foods that provide significant physical and mental health benefits.
These superfoods can help you achieve and maintain your ideal weight, improve your mood, increase your energy, enhance your athletic performance, and reduce your risk of a variety of age-related health issues. In addition to helping you stay fit and healthy, these foods can also help to prevent some of the downsides of the summer sun and heat. Here are a few superfoods 
with summer-specific benefits:
- Bell peppers – rich in vitamin A, red bell peppers can help to reduce the intensity of a sunburn
- Avocados – the healthy fat in avocados can help to improve the overall health of your complexion and may reduce your risk of skin cancer
- Watermelon – this fruit is a great source of water and electrolytes to help you stay hydrated and cool in the summer heat
- Blueberries - rich in antioxidants, these berries help protect your skin from environmental damage and fight the signs of aging such as fine lines and wrinkles
Photo credit: Sustainable Food Center Downtown Farmer’s Market
About Kate: Kate is the owner of Discover Optimal Health and a Certified Health Coach. She guides clients such as professional and amateur athletes, fitness trainers and instructors, busy executives and new moms to discover the nutrition and lifestyle approaches that empower them to reach their health and fitness goals. Learn more at www.discoveroptimalhealth.com
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Fast and Efficient Touch Turns
May 24th
This swimming technique tip is brought to you by our friends at the SwimVersity.
It is hard to get a good aerobic or anaerobic workout when you stop and rest every 25 yards! Many swimmers ‘rest’ rather than ‘turn’ at the wall. We have put together this short “how to touch turn” video to help you on your way to a better, more consistent, workout. If you can do this type of fast and efficient touch turn you will be better prepared to move on to the more complicated, and hypoxic, flip turn. I know that many swimmers feel they don’t need to master turns because they don’t compete in pool swimming, but having a quick and efficient turn will help you get fitter, especially for the swimming you do when there is no wall to hold on to (and rest at) every 25 yards!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Conquer your Food Cravings
Jan 28th
By Kate Brodsky of Discover Optimal Health
Nearly all of us experience food cravings at one time or another. Many of us think of cravings as weakness – we try to suppress or ignore them, or we give in to them and then feel guilty. But cravings can provide tremendous insight into your nutrition and health needs. When you experience a craving, ask yourself “what do I want and why?” By doing this, you can identify the underlying causes of your cravings and address them in ways that are healthy and beneficial.
There are many reasons for cravings. We may crave certain foods when we feel bored, stressed, unhappy or overwhelmed. When our cravings are emotionally-based, it’s beneficial to recognize and take steps to address what you are truly looking for. Cravings can also be physically-based. Nutritional imbalances, vitamin deficiencies and fatigue can all cause cravings. By paying attention to your cravings, and providing yourself with what you really need, you can manage your cravings in a way that empowers you to feel your best.
Here are some tips for responding to cravings:
- Have a glass of water and wait 10 minutes – thirst often manifests as hunger
- Do something that brings you true satisfaction such as taking a walk, listening to music or talking with a friend
- Eat a healthier, yet still satisfying, version of what you crave
- Keep your blood sugar levels stable throughout the day by eating a combination of unrefined carbohydrates, lean protein and healthy fat at each meal and snack
About Kate: Kate is the owner of Discover Optimal Health and a Certified Health Coach. She guides clients such as professional and amateur athletes, fitness trainers and instructors, busy executives and new moms to discover the nutrition and lifestyle approaches that empower them to reach their health and fitness goals. Learn more at www.discoveroptimalhealth.com
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
What Does the Nutrition Label Mean?
Nov 13th
Do you find yourself struggling to decipher the facts on your nutrition labels? Here is a quick run-down of exactly what those terms are, and what they mean for your health.
THE FRONT
Food product packaging often makes claims such as, “reduced fat,” “heart healthy,” and “high in calcium.” However, food companies cannot utilize these terms unless it meets the specific (or sometimes not so specific) criteria for that claim. Here are some examples:
- Healthy: The food is low in fat (especially saturated fat and trans fat, which have been linked to heart disease) and has limited amounts of cholesterol and sodium.
- Free (for example, sugar-free): The food contains only tiny amounts of fat, saturated fat, sodium, sugar, cholesterol, or calories per serving. The ingredient may exist, just not in a significant quantity when the food is eaten in the suggested serving size.
- Lean: In terms of beef, poultry, and fish, LEAN means the product has less than 10 grams of fat, fewer than 4 grams of saturated fat, and less than 95 milligrams of cholesterol per serving. EXTRA LEAN meats go even further than that, just be sure to check the sodium content.
- Reduced (for example, reduced fat): One serving has 25 % less fat, saturated fat, sodium, sugar, cholesterol, or calories per serving than the regular version of the food.
- Light (or lite): One serving has 50 % less fat or one-third fewer calories than the regular version of the food.
- High in/Good Source of: means a single serving contains 10 to 19% of the Daily Value for a nutrient.
THE BACK
The listed Calories are calculated based on the total grams of fat, carbohydrates, and protein found in a serving of a particular food. It is important to note that the “percent daily value” of calories given on a label is calculated based on a 2,000 calorie diet, which may differ from your needs.
Total Fat tells you the total amount of fat in a serving of the given product. Saturated and unsaturated fat will always be on the label, as they are unhealthy and should be consumed minimally. Mono and polyunsaturated fats may be listed, but the FDA does not require they be listed as are considered healthy and do not pose potential cardiovascular risk. To determine the amount of healthy fats use this equation: Total – (saturated + trans).
The daily recommended range for calories from fat is 20-35%, with less than 10% of daily intake coming from saturated and trans fats. Diets high in saturated and trans fats increase the risk for cardiovascular disease.
Sodium tells you how many mg of sodium are in a serving of the given product. Diets high in sodium can increase the risk of cardiovascular and kidney disease, particularly among individuals that already have risk factors such as hypertension, chronic kidney disease, diabetes, and/or high cholesterol. For healthy adults, it is recommended that you consume no more than 2500mg of sodium per day. For those with any of the previously mentioned pre-existing risk factors, it is recommended that they consume no more than 2000mg per day.
Cholesterol does not contribute any calories to the diet, but plays many important functions within the body. The human body actually makes it’s own cholesterol and does not need to get any from the diet. Excess cholesterol in the blood stream has been linked with incidence of cardiovascular disease. For these reasons, it is recommended that dietary cholesterol intake be limited to ≤300mg per day.
Carbohydrates are the primary source of calories in the diet. It is recommended that 50-65% of calories come from carbohydrates with the majority of these being complex carbohydrates (starches) and from natural sources such as fruits and vegetables. Getting carbohydrates from whole grains, fruits, and vegetables will help in reaching your daily fiber goal. Although the label does not tell you if you are getting insoluble or soluble fiber, it does tell you total fiber. It is recommended that healthy adults consume 25-35gms of fiber every day.
“Sugars” does not necessarily refer to refined sugars. All simple carbohydrates will be included in the grams of sugar reported on the food label. Although refined sugar is a simple carbohydrate, other simple carbohydrates include fruit, honey, agave nectar, and cane sugar.
Protein is necessary in the diet to maintain and build tissues in the body such as muscle, hair, and nails. It is recommended that 10-25% of all calories consumed should come from protein.
You can find more information on healthy diets on the USDA’s website: http://www.choosemyplate.gov/
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Brittany Crim is a registered and licensed dietitian. She has worked in hospitals as both a renal and general dietitian. Brittany has extensive weight management experience, including an internship at the Cooper Institute in Dallas, TX. She has a strong fitness background as well as more than 9 years of experience as a certified personal trainer and has a core belief that the concept of health encompasses all aspects of fitness: in particular physical activity and proper nutrition. She completed her BS in Clinical Nutrition at the University of Texas Southwestern Medical Center. Upon graduation, she went to The University of Alabama to complete her MS in Human Nutrition. While at The University of Alabama, Brittany started the nutrition services department at the University Recreation Center. Her experiences in Alabama involved implementing weight loss programs, individual nutrition counseling, personal training, as well as nutrition consults for various athletic departments. She then continued her education at The University of Texas in Austin where she is currently pursuing her PhD in Health Behavior and Health Education. Brittany took a position at the Fitness Institute of Texas, an organization within the Department of Kinesiology and Health Education at The University of Texas. At the Fitness Institute of Texas, Brittany founded the nutrition program and currently oversees all nutrition operations, including multiple weight loss programs.
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Alleviate Seasonal and Indoor Allergies with Food
Oct 31st
MyFitList is excited to welcome Kate Brodsky of Discover Optimal Health as a contributing Nutrition Expert. If you’re looking for ways to optimize your physical, mental and emotional wellbeing, Kate has years of health and coaching experience to share with you.
10 Ways to Alleviate Your Seasonal or Indoor Allergies with Food
Allergy symptoms are the result of inflammation in your body that occurs when your immune system mistakes an otherwise harmless substance as harmful. Certain nutritional approaches can effectively decrease this inflammation while also strengthening your immune system, helping you to reduce allergic reactions now and prevent them in the future. Here are 10 ways that you can use food to alleviate your allergies:
1. Avoid excess alcohol.
Consuming and metabolizing beer, wine and liquor can cause your body to release additional histamine, which increases inflammation and triggers or exacerbates allergy symptoms. Wine and beer also contain sulfites, another group of compounds known to provoke or worsen allergies.
2. Minimize dairy.
Your body produces mucus as a defense against potentially harmful foreign substances, but when mucus becomes thick, it doesn’t travel through your system well and allergens become trapped inside your body rather than being cleared out through your nose and mouth. Milk and other dairy products thicken mucus, which can make sinus congestion and throat irritation worse.
3. Decrease saturated fats.
Saturated fats, found in animal products such as meat, eggs and dairy, encourage your body to release inflammatory chemicals, which can cause or aggravate allergy symptoms.
4. Incorporate organic fruits and vegetables.
Colorful fruits and vegetables are rich in antioxidants, molecules that reduce inflammation by protecting cells from damage. Pesticides, however, can worsen inflammation, and minimizing exposure to them by eating organic produce can strengthen your immune system and ease your allergy symptoms.
5. Be aware that some raw fruits and vegetables can cross-react with your allergy.
Your immune system may mistake the plant proteins contained in certain fruits and vegetables for pollen, triggering what’s called a cross reaction in the body. This reaction, known as Oral Allergy Syndrome, can cause allergy symptoms such as itching or swelling of the lips, mouth and throat shortly after eating certain foods in their raw form. Foods that may cause cross reactions include apples, cherries, pears and carrots; cooking these foods destroys the proteins that can produce a reaction.
6. Increase your intake of specific nutrients than can decrease allergy symptoms.
There are several nutrients that have been shown to help ease allergy symptoms. Incorporating foods that contain these nutrients can be very beneficial, as can testing your blood levels of these nutrients to identify and address any deficiencies.
- Vitamin B5: A natural anti-histamine that can also help maintain a healthy immune system, vitamin B5 is found in foods such as sunflower seeds, mushrooms and avocados.
- Vitamin C: This vitamin naturally lowers histamine levels and strengthens allergy-fighting hormones in the adrenal glands; foods rich in vitamin C include citrus fruits, strawberries, bell peppers, broccoli, tomatoes and leafy greens.
- Magnesium: This mineral has been shown to help relax lung muscles and improve lung function, which can help ease allergy symptoms; magnesium-rich foods include almonds, spinach, cashews, oats and legumes.
- Vitamin D: Vitamin D deficiency has been linked to the development of allergies in children and may worsen allergy symptoms in adults. This vitamin is found in fish, eggs and fortified foods, but vitamin D deficiency is very common and can increase your risk for a number of other health issues.
7. Add some spices.
Turmeric is a powerful anti-inflammatory agent that may help reduce nasal and sinus inflammation, bringing relief from allergy symptoms. Ginger, another anti-inflammatory agent, can also reduce allergic reactions.
8. Get more Omega-3s.
Omega-3s are essential fatty acids (meaning they cannot be synthesized by the body and must be obtained from food) that naturally reduce the inflammation that accompanies an allergic reaction. Good sources of omega-3s include fatty fish, walnuts and flaxseeds, but it can be difficult to get adequate amounts through food alone. You may benefit from taking an omega-3 supplement that contains both DHA and EPA; these supplements are available in fish-based and algae-based forms.
9. Identify and address food sensitivities.
The health of your immune system is largely based on the health of your digestive system. When your body is battling a food sensitivity, your digestive system, and thus your immune system, becomes compromised. As a result, undiagnosed food sensitivities can make your body’s immune system unable to properly fight your seasonal or indoor allergies, making your symptoms significantly worse.
10. Drink peppermint tea.
Peppermint tea acts as a decongestant, which can provide relief from symptoms such as a clogged-up nose and an irritated throat. Peppermint is also anti-inflammatory, helping to reduce and prevent allergic reactions.
About Kate: Kate is the owner of Discover Optimal Health and a Certified Health Coach. She guides clients such as professional and amateur athletes, fitness trainers and instructors, busy executives and new moms to discover the nutrition and lifestyle approaches that empower them to reach their health and fitness goals. Learn more at www.discoveroptimalhealth.com
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Nutrition Tip of the Week: Make Additions for Health
Oct 25th
Nutrition Tip of the Week brought to you by our friends at the Nutrition Hotline 888-587-3625.
Many people think that being and eating healthy means that you have to give up a lot of things. Like, giving up free time for exercise or cutting out favorite foods for something that is better for you. Thinking about food and health in this way automatically makes you feel negative about what you are doing—when getting healthy is an awesome goal!
I like to think of health and fitness in a positive light as often as I can. Let’s talk about what we can add on a daily basis to help us be healthier. It’s a lot easier and more positive to think about adding rather than taking away.
Daily additions for health
- add one serving of fruit or vegetables to every meal
- add oatmeal cooked in water to your rotation of breakfast items
- add greens to whatever you are making or eating
- add a meatless meal once a week
- add a glass of water between your next meals
- add 15 minutes of exercise to your daily routine
- take the stairs
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Jess Kolko RD, LD, is the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market’s global headquarters. Jess is a co-founder of the Nutrition Hotline—a volunteer organization staffed by RDs to answer nutrition questions for those that may not have the funds for private consultation. When she is not knee-deep in nutrition Jess enjoys training and competing in long distance triathlon and running events.
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Moving Single Leg Plank from Mauro Pilates
Oct 24th
This move is designed to work your whole body, making it a great, high intensity addition to your workout routines. You’ll be sweating in less than one minute with the Moving Single Leg Plank from Mauro Pilates. Ready, GO!
For more great Pilates workouts you can do at home, visit Mauro Pilates online at www.MauroPilates.com
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Perk alert! MyFitCard holders get the following perk from Mauro Pilates: Purchase three 55-minute Private Pilates Sessions for $150!! This is a $75 savings and will include work on the Reformer, Cadillac, Barrels, and other props. Must present MyFitCard at time of purchase. Cannot be combined with other offers. MyFitCard gives you deals and discounts, like this, at fitness businesses all over town. Get your MyFitCard today!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Get on Your Bike
Oct 22nd
Experience the joys of cycling in Austin.
By Chrissie Jarrell and Natalie Yerkovich, photo by Rudy Arocha.
Austin Woman Magazine October 2012
Fall is the perfect time to get outside and ride your bike. Whether you’re running errands around town or sweating through a workout, here are two great ways to experience the joys of cycling in Austin.
1 > CRUISE AROUND TOWN
Austin is crisscrossed with miles of bike paths, bike lanes and trails, making it easy to get to almost any destination by bike. It’s more relaxing than driving, provides a great vantage point to see Austin, there is never a traffic jam on a bike path and you’ll always have a parking spot right in front. During the past few years, more bike makers have released new commuter and cruiser-style bikes that are comfortable, cute and practical. Many styles have fenders to prevent dirt splatters and handy racks for carrying groceries or farmers market goodies. Commuter-style bikes also allow you to sit upright instead of the crouched position of a traditional road bike. Select a women’s step-through frame bike and you’ll be able to ride in style and comfort (even while wearing a dress!). Here are a few of our favorite commuter bikes:
(photos courtesy of Mellow Johnny’s Bike Shop)
2 > GET YOUR BLOOD PUMPING
Cycling is a great workout for people of all ages and experience levels. It’s low-impact and works some of your largest muscle groups: legs, glutes and core. If you get bored working out inside at the gym or crave the endurance required in running but not the impact, give cycling a try. There are numerous free group road-and-mountain- bike rides in Austin that allow you to ride with experienced and novice cyclists for longer distances (15-plus miles) without worrying about selecting a route or getting lost. If that sounds intimidating, join a training group first. Training groups teach you the basics of riding your bike for longer distances, help improve your form and help you to feel more comfortable all around on the bike. Riding your bike for exercise doesn’t have to be all about spandex and racing. For most of us, it’s a fun way to be active, spend time outside and enjoy the journey with our riding buddies.
RIDE SAFELY
Here are a few tips to keep in mind:
- Always wear your helmet, even for short trips.
- Invest in a good lock so your precious bike doesn’t disappear.
- Outfit your bike with bright front and back lights so you can see and be seen.
- Figure out the best route to take before you go.
- Minimize the amount of time you ride on streets with heavy traffic or without bike lanes. The ideal route takes you on dedicated bike paths that are separated from vehicle traffic altogether.
- Ride defensively and predictably, and follow all cycling traffic rules.
GETTING STARTED
Mellow Johnny’s: Get outfitted with a great bike, gear and accessories. Their selection includes commuter, road and mountain bikes. The staff is very knowledgeable and will help you with everything you need. Plus, numerous group rides depart from Mellow Johnny’s each week. Located at Fourth and Nueces streets.
TRAINING, INSTRUCTION AND WORKOUTS
Cycle Camp USA: Improve your cycling in a coached environment. Cycle Camp USA offers skills classes, fitness-training programs, group training rides, personal training and destination rides. Various locations.
MAP YOUR ROUTE IN ADVANCE
The Austin Bike Map helps you determine the best route and find dedicated bike lanes and paths.
BECOME A PART OF THE CYCLING COMMUNITY
Please Be Kind to Cyclists: Help the roads become a safer place for cyclists and foster a more harmonious relationship between cyclists and drivers. Learn how to ride safely and get involved.
READY TO GO
Mamma Jamma Ride: Oct. 27
This well-supported, one-day recreational bike ride raises money for local agencies that serve thousands of Central Texans with breast cancer. Ride distances range from 13 to 100 miles.
Tour de Gruene: Nov. 3–4
This tour is a time trial and recreational ride through the historic town of Gruene and the surrounding Hill Country. Choose from distances between 10 and 65 miles.
ON OUR READING LIST
Are you intimidated by all of the high-tech gadgetry, gear and spandex biking regalia? Do you have fond memories of just getting on your no-gear turquoise Schwinn and riding? Then this is the book for you. Grant Petersen is a reformed racer and former bicycle designer and marketer who gave it up to open his own shop in Walnut Creek, CA. His advice on how to ride, maintain and enjoy your bike is mostly common sense with a healthy dose of humor. So forget those clunky shoes, neon jerseys and expensive ultra light bikes, as well as grinding out miles and miles. Petersen’s advice: Do what you did as a kid. Jump on your bike and enjoy!
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Chrissie Jarrell and Natalie Yerkovich, the gals who created myfitlist.com, do the grunt work for you. Well, the organizational grunt work, anyway. They work hard to connect people with the fitness groups, information and resources they need so they can grunt, sweat and tone to achieve their personal goals.
Read the fun and inspirational fitness articles by the creators of MyFitList, every month in Austin Woman Magazine. This article can be found in the October 2012 issue on stands and online now!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Gear Review: Cooling Fabrics
Oct 18th
By Eli Cohen
Product Spotlight: Columbia Sportswear Omni-Freeze ZERO & Mountain Hardwear Cool.Q ZERO
The advancement in technology and innovation on the gear aisle of the fitness industry never ceases to amaze me. In terms of apparel, however, nothing much has changed since Under Armour’s “Cotton is the Enemy” campaign educated us on the benefits of working out in synthetic and alternative material clothing. Regardless, combating hot weather and heat still proved challenging for anyone…until now. Debuting at this year’s Outdoor Retailer Summer Market Show and receiving one of The Gear Junkie’s “Best in Show” awards were Columbia Sportswear and its subsidiary Mountain Hardwear for their co-launch of “a whole new category of clothing” – cooling fabric.
Polymer "donuts"
Columbia’s Omni-Freeze ZERO and Mountain Hardwear’s Cool.Q ZERO are the names given to the companies’ sweat-activated cooling technologies – tiny blue circles that are embedded into the fabric of the apparel. The circles contain a unique cooling polymer that, when exposed to sweat or moisture, causes the rings to “suck, swell, and expel,” creating an instant cooling effect that helps minimize heat. Although high secrecy surrounds this technology, what we do know is that the polymer comes from a product used in industrial water-filtration processes. The idea is that “latent heat absorption” cools the skin more efficiently than bare skin.
Men's Short Sleeve Crew
Omni-Freeze ZERO and Cool.Q ZERO will be available in-store spring 2013 with a line-up including men’s and women’s performance running shirts, arm sleeves, shorts, skirts, hats, visors, and bandanas. Until then, the Columbia Marketing Team has hit the road in their Omni-Freeze ZERO trucks for a cross country tour.
I was actually lucky enough to bump into them at the NOCC Balance 5K and got my hands on a sample arm sleeve. Upon inspecting the sleeve, I noticed that the blue circles are faintly visible from the underside of the fabric and seem to be interwoven since there’s no definitive or raised texture. The finely spun polyester has an almost buttery-like feel and is very soft and comfortable. Once the fabric wets out, the magic really starts to happen. The blue circles become more apparent giving you visual recognition that the fabric’s adequately saturated, but what impressed me most was how quickly the temperature of the sleeve dropped giving off that promised cooling sensation. Being that it was a somewhat humid morning and I was fairly sweaty post-race, I noticed that my bare arm was sticky while the arm with the sleeve felt refreshed. Needless to say, I’m super stoked for this technology’s debut and can’t wait until spring ’13!
Follow Columbia Sportswear on Twitter: @Columbia1938
Follow Mountain Hardwear on Twitter: @hardwear
Image source: Gear Junkie, Columbia Sportswear
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Eli Cohen is the Austin Market Sales & Product Expert for REI and Racing Team Director of Big Pistachio.
Follow Eli on Twitter @AE_Cohen
Follow Eli’s Blog: aecohen.tumblr.com
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.
Triceps Series from Mauro Pilates
Sep 20th
Get ready to fry your arms with this Triceps Series from Mauro Pilates! It’s a quick and effective way to strengthen arms and tone tripecps. Enjoy!
Ladies use 2-3 pound weights. Men use 5-8 pound weights. This gets intense pretty quickly – drop the weight and just do the arm movements if you need to… you’ll still feel it!
Notes and Tips:
Do 15 reps of every movement. For the circles, you can start out with 10 reps.
1. Standing
- Circles, slow and big
- Circles, fast and small
- Repeat in other direction
- Triceps Press Back, Full Range
- Triceps Press Back, Pulses
* Keep abdominals engaged, both shoulders rolled back and down. Shoulders and hips squared forward, slightly leaning forward from hips.
2. Hands and Knees
- Circles, slow and big
- Circles, fast and small
- Repeat in other direction
- Triceps Press Back, Full Range
- Triceps Press Back, Pulses
* Keep abdominals engaged, even weight on both knees. Both shoulders rolled back and down.
3. Forearm and Knees
- Circles, slow and big
- Circles, fast and small
- Repeat in other direction
- Triceps Press Back, Full Range
- Triceps Press Back, Pulses
* Keep abdominals engaged, even weight on both knees. Both shoulders rolled back and down. Resist rounding (flexing) the spine and work in a neutral spine.
4. Forearm and Stomach, Legs Extended
- Circles, slow and big
- Circles, fast and small
- Repeat in other direction
* Keep abdominals engaged so that both hip bones stay connected to the mat. Working shoulder rolled back and down.
Take a breather, stretch, and repeat on other side!
For more great Pilates workouts you can do at home, visit Mauro Pilates online at www.MauroPilates.com
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Perk alert! MyFitCard holders get the following perk from Mauro Pilates: Purchase three 55-minute Private Pilates Sessions for $150!! This is a $75 savings and will include work on the Reformer, Cadillac, Barrels, and other props. Must present MyFitCard at time of purchase. Cannot be combined with other offers. MyFitCard gives you deals and discounts, like this, at fitness businesses all over town. Get your MyFitCard today!
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MyFitList brings together the latest information on hundreds of local fitness businesses in Austin. We’re your resource for inspiration and information for getting and staying fit. Search hundreds of Austin fitness groups and services like running, triathlon, bootcamps, yoga studios, gyms and more all in one place! Check us out at www.myfitlist.com.