A new Pilates studio just opened in Cambridge, MA called FitLab Pilates. Their mission is to bring science-based exercise methodology to their clients.

The studio is owned and operated by Sarah Carr and Pai-Ling Yin. The two met when Sarah was teaching a cardio funk dance class at MIT, where Pai-Ling is an Assistant Professor. Pai-Ling loved the dance classes and hired Sarah to be her personal trainer - Pai-Ling saw tremendous results.

The two women joined forces two years later to open FitLab Pilates and are off to a very successful start.

They offer more than just Pilates mat and reformer classes, they have BOSU classes as well as cardio funk and cardio groove dance classes.

You can learn more about FitLab Pilates by visiting their website: http://www.fitlabpilates.com/Home.html

As always, please check with your doctor before beginning any exercise program.

Health & Happiness,
Kimberly Auvil

If you are short on time and need a quick, yet effective workout, a combination of triathlon exercises may give you exactly what you need. By combining the three events of a triathlon you get the incredible results of each.

30 Minute Triathlon Training:

1. Use a stationary bike, pedal at a moderate pace and an effort level of 5-6 (on a scale of 1-10). At this level you should be working hard, but still be able to carry on a conversation.

2. Run outside or on a treadmill for 10 minutes at an effort level of 5-6.

3. Swim in a pool or row for 10 minutes at an effort level of 5-6.

If you have the time, and as you progress, you can increase the duration on each of the segments.

Always check with your doctor before beginning a new exercise program.

November is the health observance month dedicated to promoting awareness for all of the following health concerns. If you are interested in learning more about them, please click on the corresponding link.

Alzheimer’s http://www.alz.org
Diabetes http://www.diabetes.org
Epilepsy http://www.epilepsyfoundation.org
Flu and Pneumonia http://www.cdc.gov/flu
Lung Cancer http://www.alcase.org
Pancreatic Cancer http://www.pancan.org
Pulmonary Hypertension http://www.phassociation.org

When it comes to functional fitness, nothing compares to the TRX Suspension Training System.

The TRX Suspension Trainer is the first performance training apparatus that facilitates an enormous range of body weight training movements for the entire body - training in 3-D is the ultimate in functional fitness. The TRX provides an edge over conventional training methods due to the implementation of multiple muscle groups all at once opposed to one (sometimes two) muscle groups. The TRX Suspension Trainer improves strength, core stability, flexibility, balance, biomechanics, and range of motion. The unique combination of body-weight-based training equipment and exercises is the first of its kind. It focuses on the body as a completely integrated structural system, which, until TRX, no other piece of equipment has done.

Although I have always been pro-environment, when I was in my 20's I was extremely active in the initiative to make a difference and educate others on eco-friendly practices. Unfortunately, back then there was not enough data or passion for it to sustain life and compound, resulting in a gradual fade of the environmental movement in the late 90's. Recently, it has been given new life with the recruitment of a highly passionate younger generation and new data helping to substantiate the issues we are facing.

New environmental efforts are constantly being launched by government, corporations, and in private sectors. Racing events are even getting in on the environmental band-wagon in an effort to reduce the athlete's carbon footprints. Think about the amount of empty plastic water bottles that are generated from a race or the amount of paper that is used for registration packets...

The link below is an informative and thought provoking article about some of the efforts being made to make racing more environmentally friendly.

http://www.runninginsight.com/articles.php?id=347

For a list of Green Events check out active.com's Go Green listing:
www.active.com

Please remember to check with your doctor before beginning to run or running a race, especially if you have no experience with running.

Happy Running!

The 33rd annual Tufts Health Plan 10K For Women is Monday, October 12th, 2009. I recently received and email highlighting some wonderful facts about this event that I want to share with you...

1. It is one of the oldest and largest 10Ks for women in the country; it is designed specifically to empower women to take control of their own health and fitness by providing an opportunity to do something many thought they could never do, run, walk or skip (!) a 10K race.

2. In addition to the nearly 7,000 “average” women participants, it is the USA track and field 10K championship race, so there are elite runners from across the country (and world) who participate. Both the elites and the “regular” runners say it is inspiring to participate with the other

3. There are about a dozen women who are participating in the race for the 33rd time! (That’s right, they have either run or walked every year the race has existed).

4. The race is multigenerational: moms run it with daughters, mentors run it with friends, sisters cajole their mom into participating.

5. Countless women tell us every year how motivational the race is to them… some are recovering from an illness (cancer, diabetes, cardiovascular disease) and want to do something good for their bodies; some are trying to lose weight; some have quit smoking; some want to encourage another person in their life to adopt healthy habits. The stories are as unique as the 7,000 participants.

Please visit this link to learn more and register for the race: http://www.tuftshealthplan.com/tufts10k

I was recently contacted about a new children's fitness program that Zumba Fitness is launching called Zumbatomic. I was thrilled to learn the details of this new program from Zumba on many levels; I am a certified Zumba instructor, one of my deepest passions is childhood obesity, and I feel strongly that with Zumba's global reach in the millions Zumbatomic can make a positive impact on the physical and mental health of our youth.

For those of you that are not familiar with Zumba, it is one of the hottest fitness craze's to hit the market in a while - over five million people take a Zumba class each week around the world. Zumba combines Latin and urban dance moves for a jam-packed workout. Zumba is fun, exciting, and has a way of bringing out the sassy side in everyone. Zumba has certified instructors all over the world and has done such an amazing job of evolving both their corporate and fitness program sides that they are destined to grow even more.

"The philosophy behind the Zumba Fitness program is the key combination of fitness and fun, and we applied that same principle when developing Zumbatomic," Said Alberto Perlman, co-founder and CEO of Zumba Fitness. "Studies show that children can benefit greatly from an active lifestyle as it contributes to a child's self-esteem and overall positive development, and that was our ultimate goal when creating the fun and hip kid's fitness program, Zumbatomic."

October is Breast Cancer Awareness Month. If you would like to learn more, please click on the below link for the National Cancer Institute:

http://www.cancer.gov/cancertopics/types/breast

I read an interesting article today about the dangers of using microwave ovens. The article made claims that microwave radiation caused damage at the molecular level. Since this was a one-sided view point, I found another article on the FDA website that claims microwave oven usage is not harmful.

The FDA has been responsible for regulating microwave oven manufacturing since 1971, making it probable that they would have significant information on microwave radiation. It’s also probable that they might be biased on the issue due to their hefty role, but input from their agency is helpful in making a decision on personal use of microwave ovens.

The internet houses many articles of differing viewpoints on the issue of microwave radiation, but I did find one that encompassed facts vs. myth and hit upon most of the key points surrounding microwave safety.

Below are the links to the FDA article and the fact vs. myth article to help people understand what microwave radiation is. This information will give you a jump start on deciding if microwave ovens are a smart choice for you and your family.

FDA Article:
http://www.fda.gov/Radiation-EmittingProducts/ResourcesforYouRadiationEmittingProducts/Consumers/ucm142616.htm#6

Fact vs. Myth Article:
http://www.thedailygreen.com/environmental-news/latest/microwave-radiation-ovens-460709

Many people have experienced weight gain as they age and most chalk it up to a slowing metabolism. While this excuse helps alleviate personal responsibility, our body’s metabolism doesn't slow down enough for that to be the reason we gain weight as we age. Sure, gaining a pound or two every couple of years can be attributed to our body’s systems slowing a bit with age. Also, some medical conditions can directly affect metabolism for various reasons. However, outside of these parameters, to blame excessive weight gain on anything but our selves is incorrect.

The true culprit is less activity and more food, or simply more food. It comes down to the basic principle of ‘calories in, calories out’; if you eat more than you burn, you will gain weight, but if you eat less than you burn, you will lose weight.

One of the tried-and-true ways I have seen countless individuals lose weight is by using a food log. Food logs enforce accountability and awareness, which can significantly improve weight loss goals.

If you are considering starting a food log, here are some of the categories you should track in your log: date, time, food, serving size, how much you consumed (pieces, ounces, ml, etc.), calories, fat, saturated fat, sodium, potassium, carbohydrates, sugar, fiber, and protein. This is the kind of detailed data a nutritionist would want to see so he can completely dissect your nutrition.

If you don’t have time for all of that, the most important pieces of information for weight loss success are: date, time, food, how much, and calories. This information will provide you with a data-map of your nutritional behavior and at the same time hold you accountable for what you put in your mouth.

If you have any questions, please don’t hesitate to send me an email or post comments. Also, don’t forget to check with your doctor before starting a diet program, especially if you have risk factors.

Good luck!

On September 26 and 27, the first annual Boston Cycling Celebration will be held at City Hall Plaza. This will include the Mayor’s Cup Pro Race & Concert on Saturday and the Hub on Wheels Citywide Ride & Festival on Sunday.

100% of proceeds go to Technology Goes Home, a program helping Boston public school students get the technology and skills needed so that they have a better chance of succeeding in life. The event raised $500,000 last year which funded this integral program for the entire year.

On Saturday, more than two hundred professional racers, including Olympic cyclists and national champions, will gather at Government Center for a spectator-friendly high speed race. There will be kid’s races, pro women, mascot races, pro men, and then a concert will follow at 7:00pm.

On Sunday, the Citywide Ride & Festival will begin at 8:00am at City Hall Plaza. Individual cyclists and families can choose to ride 10, 30, or 50 miles loops for only $45. Afterwards, you enjoy the Festival fun at City Hall Plaza which will run until 2:00pm.

For more information visit: http://hubonwheels.kintera.org/faf/home/default.asp?ievent=289514

Just a reminder that the Firm Man Rhode Island Half Iron is this Sunday, September 13th, in Narragansett, RI. Its a 1.2 mile swim, 56 mile bike, and 13.1 mile run.

For more info check out this link: www.firm-racing.com

I live on the North Shore of Massachusetts and had to commute into Boston to teach boot camp and yoga classes last Friday. Due to the location of where I was going and the astronomical parking fees in that area, I opted to drive to the closest subway station and use underground transportation.

I have taught classes in Boston several times and know that allotting extra time to get into the city is crucial due to occasional commuting obstacles. I gave myself plenty of time last Friday, but the bumper-to-bumper traffic on Rt. 1 caused my heart to beat a little faster knowing I was going to be on the edge of making it. Fortunately, I did make it, but with only two minutes to spare.

Although I arrived on time to teach my classes, it was a close-call. I really had to hustle to get to my destination on time. I jogged across parking lots, got bounced around a bit as I stood near the door on the subway train, hurried past people when walking underground from one subway line to another, and took the stairs rather than the slow and crowded escalators. All of this combined helped me get where I needed to be on time, as well as burn more calories and improve my health.

The ways in which you chose to commute can make a difference in bettering your health.

The great thing about fitness is that it can be done just about anywhere. You can still get a workout in while on vacation or when traveling for business. Whether you are in a hotel room, on a beach, at a park, on a cruise, or spending time on a beautiful lake - all you need is your own body and a mat or towel.

You can do sit-ups, crunches, push-ups, tricep push-ups, plank, side plank, sun salutations, squats, lunges, squat thrusts, eight-count body builders, and other great exercises by simply using gravity and your own body weight.

Have you ever wondered how you can easily pull a muscle from simply moving the wrong way? It’s amazing that a simple twist or bend of our bodies while performing normal daily activities can result in an injury. Even those who workout everyday with cardiovascular exercise or weight training are not exempt from injury. Functional fitness focuses on the core muscles and develops a body capable of doing real-life activities and movements. Functional fitness is an essential part of a balanced exercise regimen that, until recently, was overlooked.

By integrating the muscles of the core (abdominals, back, hips, and buttocks), functional fitness trains the muscles in the body to work together by way of integration. Real- life takes place in real-life positions and multiple directions. Multidirectional, or multi-plane, movements are forward and backward, side to side, and rotation (twisting). Functional fitness incorporates exercises that move through multiple planes rather than through one plane only, thereby developing physical fitness that enables you to perform daily activities without injury.

When most people hear the word “diet” they immediately think of restriction, rationing, limitation, and some may even think imprisonment, but “diet” doesn’t mean any of those things. In fact, the word “diet” is simply a way of talking about what a person eats, better yet, their way of eating. Your diet falls into one of three categories: healthy, sporadically healthy, or not healthy at all.

Because dieting has become both a vain obsession (cha-ching) as well as necessary for people with health risks and disease, the marketplace has experienced a flood of diet books, diet programs, and diet products over the last decade. While all promise weight loss, only some of these can be substantiated and many are simply ridiculous.

It’s important to use good judgment, check with your doctor, and talk to those that have been in the health industry long enough to be able to sift through marketing-hype and know whether a diet product or program will benefit you.

Weight loss and improved health is attainable, but in order for you to achieve success with a new diet program, you need to be smart about choosing one that best suits your lifestyle without having to make drastic changes.

Keep in mind the following things when choosing a diet so that you increase your success rate:
1. What are your weight loss goals?
2. What are your health goals?
3. What are your daily habits?
4. Are you a routine/methodical person or an on-the-go type?
5. What do you like to eat? Vegetables, meat, chicken, fish, bread, pasta, grains, etc…
6. Do you have any food restrictions/allergies?
7. Do you live with others who may influence you to not stick with a diet? Other people can make or break your success on a diet program, so it’s best to chose a program that all members in a household would be able to achieve success with.
8. What’s your budget?

Be smart, ask questions, and do your homework. Success depends on a making the right choice on which diet program to incorporate into your current lifestyle.

If you love running, walking, cycling, hiking, kayaking, and mountain biking check out the following link for some great routes:

http://www.mapmyfitness.com/search

This site has thousands of routes so everyone is likely to find something that suits their fitness level and desired technical difficulty.

Have fun exploring!

We've all heard the phrase "Your body is your temple". Whenever I hear it I think about the things I could do better.

How about you? How do you treat your body?

Treating your body right includes several different aspects. Areas to consider are nutrition, exercise, mental health, and spiritual health.

Try to work on improving any of these areas that are deficient for a more balanced life.

I have been practicing and teaching yoga since 2000 and every time I take or teach a class I am amazed at how great I feel. What can make or break a yoga experience is proper breathing. I taught a class this morning and wanted to write this post to inspire people to practice yoga, use proper breathing to enhance your experience, and gain amazing health benefits as a result.

From professional athletes to senior citizens, yoga can benefit everyone. There are different styles and levels to suit all physical conditions.

One of the key elements in yoga is breathing. The main premise behind it is to coordinate your movements with your breathing, creating fluid meditation.

Yoga breathing helps to relax and balance your body and mind, while providing a steady rhythm for movement. Focusing on the rhythm of your breathing and how your body feels with each movement helps you make a connection between your mind and body.

Each posture has a specific flow of breathing. Lengthening or expansion movements are done with inhalation. Shortening, folding, or compressing movements are done with exhalation.

Using proper yoga breathing while practicing yoga will result in inspirational movement, longer and deeper poses, a fully concious experience, and better health.

Jump start your metabolism and give yourself a boost of energy for the day...

A great way to jump-start your metabolism for the day is to exercise in the morning. Even if you only have 10-20 minutes to spare, it will do wonders for your mind and body.

You don't need fancy equipment. You can achieve a morning metabolic jump-start from your own home with a few simple exercises. Here are some of my favorites that I love to do and give my clients to do at home:

1. Push-ups (modify by using knees rather than toes or can stand and do on wall)
2. Sit-ups ( modify by doing a crunch rather than full sit-up)
4. Jumping jacks (modify by simply stepping one foot at a time out to side then back in )
6. Squat jumps (modify by not jumping off the floor when you come up from your squat)
7. Walking lunges (modify by doing shortened stationary lunge rather than walking)

Do 10 repetitions of all six exercises. Cycle through the series 4 times. Once you can do 4 sets of 10 reps in under 10 minutes, increase your reps to 20, then 30, and so on. Try to build your morning workout to be at least 20 minutes - this will jump-start your metabolism and give you the energy you need for the day.

Don't forget to eat balanced,healthy meals and snacks throughout the day to keep your metabolism going. The right balance of proteins, carbohydrates, and fats is the key.

Please remember to check with your doctor before beginning any exercise or diet program.

Good luck!