Two Week Jumpstart to Fitness – at Home
By Kim Watters,
Part of what jumpstarts our guests into fitness after a stay at Red Mountain Resort is a new found passion. We guide our guests towards new adventures on a daily basis. Often they will come from stressful or boring situations from their daily life, and begin to experience fun and excitement in a beautiful and relaxing environment.
By getting away from the old routine they are free to sample new activities and along their path find something they love to do and passion gets them motivated to do more and to continue at home. So, my suggestion is to find an activity to feel passionate about – at Red Mountain or at home.
First look for activities in your area that are new to you, or just plain fun:
belly dancing, pickle ball, salsa classes, hiking in unfamiliar areas, Tai Chi, water aerobics, swim lessons, rock climbing, Yoga, swing dancing, Pilates, kick ball with your kids or as a group of adults. The list goes on and on.
Or just google "Fun Activities for Exercise" and you will find a plethora of great ideas.
Second, choose a different activity to do 3-5 days a week for two weeks.
Next, narrow it down to activities you really enjoy, and can feel passionate about.
Move your body (cardiovascularly) 3-5 times a week for 20-60 minutes for optimal health benefits. If you are de-conditioned, workout for 20 minutes if you are able. Then increase your time when possible, up to 60 minutes. Remember, you won’t stick with it, if you aren’t having fun.
For strength conditioning, a general rule is to try to reach fatigue (get the muscles tired) within 8-12 repetitions and to work all major muscles for a balanced workout.
By Kim Watters,
Kundalini Yoga is a technology for physical, mental and spiritual well-being for the householder who must live in and build a better life. Yogi Bhaja was born in the area of Punjab, India, and became a Master and spiritual leader of Kundalini Yoga. He later came to the United States with the sole mission of teaching Americans how to live healthy, happy and holy lives. He wanted to give the technology of Kundalini Yoga to Americans to create teachers of the work, not to gain worshipers.
Like anything new, you need to try it to appreciate it. Have a go at one of Kundalini Yoga’s breath series named The Breath of Fire. It will assist in releasing toxins from the lungs, blood vessels and other cells in the body, as well as, increase physical endurance by increasing delivery of oxygen to the brain facilitating a focused, intelligent and neutral mind as stated by Yogi Bhajan.
Breath of Fire
- Breath of Fire is rapid, rhythmic and continuous. It is equal on the inhale and the exhale with no pause between.
- Practice breathing through the nostrils with the mouth closed.
- It is powered from the Solar Plexus and navel point, coming from the diaphragm. The belly moves out on inhale and up and in on exhale with the mouth closed The chest should stay relaxed throughout the breathing cycle.
- Begin by doing the Breath of Fire for 1-3 minutes in duration. Some find it easy, others find it creates dizziness or giddiness, if this happens, take a break.
- Please do not try while menstruating or pregnant.
To begin, sit straight and place the hands in prayer position. Close your eyes and concentrate on the brow point. Begin Breath of Fire for 1-3 minutes. Then inhale and hold for 10 seconds. Exhale. Relax. Stay still and relax the hands on the knees. Watch the natural flow of your breath for 3 more minutes. Inhale deeply, exhale.
Pranayam (breath work) allow us to balance the left and right hemispheres of our brain, as well as, balance the Sympathetic and Parasympathetic nervous system. As we begin to train our bodies to consciously relax, we also train our minds to let go of all the mental chatter that keeps us from living a conscious life.
Metabolic Testing at Red Mountain
By Dr. Brad Crump,
Health Services Manager
Red Mountain Resort offers metabolic testing in the form of cardiovascular/metabolic testing (also known as V02 testing) as well as Resting Energy Expenditure testing utilizing a metabolic cart.
The cardiovascular/metabolic testing is performed on a treadmill. It is a graded exercise test which is designed to measure heart rate as well as oxygen utilization at various heart rates. This allows Red Mountain Spa to develop a personalized exercise program for each individual based on heart rate zone training. This allows not only for maximum caloric expenditure but maximum fat utilization.
The personalized exercise program is twelve weeks in duration and includes information on the number of days and duration of exercise sessions.
The Resting Energy Expenditure test is an assessment performed first thing in the morning before any physical activity. It is performed utilizing the same metabolic cart.
The assessment determines the number of calories expended under resting conditions or in other words, what an individual utilizes in calories to maintain healthy physiological function under resting conditions.
This allows our team of professional to help develop nutritional guidelines specific to each individual in order to achieve peak fitness as well as support healthy weight management.
The purpose of both assessments is to move outside the realm of “one size fits all models” and develop an individualized health and wellness program
TRX (Total-body Resistance Exercise)
By Kim Watters Fitness Manager
Have you tried a TRX® (Total-body Resistance Exercise) class?
TRX Suspension Trainer allows you to use your body weight to perform hundreds of exercise progressions for every body part and plane of motion. The class is facilitated outside in our scenic southwest environment. The TRX is easily utilized outside, by connecting it to a tree branch, tall fence, or playground equipment. The exercises performed using the TRX cause the total body to stabilize so the specific exercise can be completed. This program is an efficient way to work the total body and is a challenging workout for anybody.
The goal of this type of class is to increase balance and strength which helps us maintain the quality of life as we age. For example, falling is a common fear that we can overcome through specific training on the TRX.Add a comment
Core Strengthening Exercise: Side Bends
Now is a great time to get out of your desk chair (or off your couch) and stretch!
Hold both arms over your head, lace your fingers together and keep your arms straight.
Gently bend towards the left moving your ribcage towards your hip bone and lift your hip bone up towards your ribcage.
Return back to center and repeat to the right side (8-12 repetitions).Add a comment
West Coast Workout with Tammy Stokes
February 29–March 3
“We are excited to bring one of the fitness world’s most creative and energetic exercise instructors to Red Mountain resort," said Dr. Brad Crump, Red Mountain Health Services Manager. "Tammy’s West Coast Workout routines are designed for the very fit as well as the beginner to exercise. Her 'no excuses workout' is endorsed by Dr. Oz, and Tammy will be providing the same instruction as she does as a regular on the Dr. Oz show.”
Here is a taste of what our guests will experience with Tammy.
Join Tammy for invigorating hikes, sculpting workouts and motivating talks about life and her new book, "Live Your Healthiest Life." Visit our daily activity schedule for details.
Tammy Stokes is a motivational speaker, living proof of her brand and a firm believer that health is your pathway to happiness. She is a lifestyle expert and a successful author. Her book is sold through national book retailers and health food stores including Whole Foods Markets.
Tammy is the founder of West Coast Workout, Lifestyle Fitness Studios. Her program is the most comprehensive and unique lifestyle approach to balanced living. She has spent over 25 years in the industry influencing thousands of people, shaping attitudes, designing bodies and changing lives.
She has worked with experts and celebrities such as, Dr. Oz, Dr. Mark Hyman (regular contributor to the Dr. Oz Show), The Miss USA organization, John Travolta, Dancing With The Stars, Carson Kressely and professional athletes. She presents her program at national conferences and major corporations including the SKIRT National conference, Morris Publishing, Lululemon Athletica and the Georgia Lottery.Add a comment
Burn it UP!!
By Kim Watters, Fitness Manager
If you want to burn up the fat try high intensity activity coupled with lower intensity activity. According to the International Journal of Obesity, interval training or high-intensity intermittent exercise training is a more effective way to burn fat then an extended session of steady lower intensity (aerobic) activity. So, mix it up to burn it up.
Here are some suggestions to get you started:
Begin with 1 minute of high intensity work (such as a sprints or jumps), followed by 2 minutes of low intensity exercise (like walking). Alternate this activity several times for 15-30 minutes.
If watching your watch is not your thing, good news, your intervals do not have to be timed. This works especially well if you choose to workout outside.
For instance, you could run, jump or skip to something in the distance (like a tree, fence post or street light) then slow it down to recover. Make sure to alternate this activity several times for 15-30 minutes.
You’re the personal trainer now, so you decide how hard to workout during your intervals. You will need to motivate yourself to work harder than usual during your high intensity sets and then allow yourself to actively recover during your lower intensity sets.
Interval training is a great way to mix up your exercise routine, increase results and burn more fat.
Reflections on Self Criticism & Fitness
It is an accepted truism that very few people are able to be objective about themselves. At no time is this more apparent than when discussing weight management and dietary habits.
What we observe is that all too often people are hyper critical of themselves. While a tremendous marketing success, the “just do it” philosophy can generate a sense of failure for those struggling with fitness. Often despondent clients will ask rhetorically, “why can’t I just do it?”
While some people thrive on big challenges, most wellness counselors appreciate the wisdom of starting with small, realistic lifestyle changes. Having incremental success creates greater confidence and a sense of accomplishment. True, the ultimate long range fitness goals may require changing one’s all thinking and behavior around food and exercise, but the process still begins with small steps.
Ironically, the same lack of objectivity also prevents us from our seeing our fitness foibles. We can be simultaneously – too hard and too easy on ourselves. This is where a food and activity log comes in. Hardly anyone enjoys daily tracking, but it is an essential tool for recognizing downfalls. This log should be kept in real time – no one is good at recalling details at the end of the day. Furthermore, it should also include a brief personal entry regarding state of mind and emotions that day. It is not just a matter of accounting – the process is one of self-awareness and enlightenment. It forces us to be honest with ourselves in many ways.
While it is true that every action begins as a thought, we must not get stuck in thought. Action is required for change. Be a good parent to yourself. Create an environment of loving, balanced and healthy discipline and health benefits will follow.