Healthy Reflections A Note From Fran Refresh, Recharge, Renew A few weeks back on a typical Friday morning, I looked in the mirror and scared myself. My eyes were grey and weary, my skin dry and scaly, and I felt like I needed to go back to bed for a whole week! In that moment, I said to myself “girl it’s time to take your own advice.” So, I got dressed, made some coffee, got on the net, and booked my husband and me a seven-day stay in the tropical paradise of Costa Rica. Not for the faint at heart, Costa Rica is just right for anyone in need of rest, relaxation and a little taste for adventure. Each morning we quenched our thirst on the freshest, sweetest mangos, papaya, and pineapples we’d ever seen. In the afternoon and evenings, we rejuvenated our bodies in the Hot Springs at the Tabacon Lodge, not far from the Arenal Volcano. I was even able to conquer my fear of heights on one of the many jungle tours offered in Costa Rica. All in all, Costa Rica was just what my body needed to renew itself from the stress and grind as a typical Washingtonian. But, understandably, not everyone can pull away for an island adventure to retool their batteries. So what else is possible? First of all, we all need to be more aware of how well we are or aren’t taking care of ourselves. Instead of allowing life to keep us on autopilot, really examine how you look and feel. Are you cranky and irritable for no real reason? Have you lost interest in your regular routine? Can you even remember the last time you felt light, full of energy or rejuvenated…last week…last month…last year? If not then, get up and adjust your picture just as you would your television set. Take a day or even half a day off and visit a museum. Plant a garden. Treat yourself to a massage and facial. The point is in order to recharge or renew our minds and bodies we have to shakeup the routine; otherwise, life will stay stale and boring and out of balance. In this issue of Healthy Reflections, we’ve given you several ideas to shake things up for the spring and summer. So get moving. You have a great season ahead of you. To your health, fbishop@aerobodiesfitness.com Executive Coach and CEO – Aerobodies Fitness, Inc. Featured Article Is Exercise Making You Cranky? Okay, we all have times that we really don’t want to workout. But, we live in a world that tells us “more is better.” Take more vitamins. Drink more water. Buy more toys. What about “exercise more”? Is this good advice? The answer is not simple. Of course, if you sit on the couch all day, please, exercise more! But, if you exercise on a regular basis, for example, five days a week, doing more, like adding a sixth day, can lead to overtraining. Overtraining can also be caused by adding more distance, time, weight, or increasing intensity too quickly. Ignoring the warning signs can lead to serious injury or illness and a lot of time off exercise to recover. How do you know if you are overtraining? Many of the symptoms may surprise you. Among the more obvious: Extreme fatigue Chronic injuries, such as tendonitis, bursitis, and sprains or strains that come on slowly without any major trauma Persistent muscle and joint stiffness and/or soreness Increased susceptibility to upper respiratory and gastrointestinal illnesses Consider the possibility of overtraining syndrome if you experience these more subtle symptoms: Changes in mood including irritability, apathy, depression and/or loss of interest in exercise Insomnia Loss of appetite Elevated resting and exercise heart rate Decreased immune system function If you exercise consistently and you find you are more tired, cranky, sore and any of the other symptoms above with no other explanation, evaluate your exercise routine. Start by taking a week off from all exercise to recover and rest, then re-start with a light workout. If you feel fine, slowly build back up. If not, take more time off. I guarantee you will come back stronger and happier! Special Offers on Coaching & Fitness Training Having trouble staying focused? Whether it's at home or work, staying committed to what we say we want can be a challenge. Helping you clear away the issues that clutter your life and keep you off balance are what having a coach is all about. From now until April 25, Aerobodies is offering a *free* 30-minute coaching consultation with our CEO, Fran Dean Bishop. This is a limited offer and will only be extended to the first five persons to contact Fran. Is Swimsuit Season A Source Of Stress? Most people cry “yes!” They spend energy hiding their body, being self-conscious to wear a bathing suit or shorts, rather than confidently having fun. If this sounds familiar to you Aerobodies can help. Your Master Fitness by Phone® Coach will help you: Develop a plan and create personalized exercise strategies to help you meet your goals most quickly Hold you accountable so that you are much more likely to stay on track and see results Provide you with fitness motivational tools so that you know what you’re doing is working and are motivated to keep going, and Support you all along the way! Call (703) 642-8577 today for a free consultation to see if Fitness by Phone® is right for you. We have five spots left in our coaching schedule this Spring. If you want to approach summer more fit and confident, call today! Tips of the Trade Shape Up For Summer Fun Most parents are so busy keeping their children busy during the summer that they forget to have fun too. Kids go to camp, join leagues, and take classes… why not us? Many cities offer adult leagues such as softball and soccer and classes like sailing, scuba, water skiing, and rowing. Do a Google search or call your town’s parks and recreation department to find an array of opportunities. Now is the time to start shaping up for all of these sports. Many water sports require upper body strength and balance. Here is where strength training comes in. While training the leg muscles is important, make sure to develop a routine that includes working your chest, back, shoulders, arms, and your abdominal muscles. If you’re new to strength training, hire a coach or trainer to make sure you are exercising properly to get the most benefit (tone and strength) without injury. It is worth the investment. If you are a strength-training veteran, shake it up. Using free weights and cables give a more real-life workout, mimicking the actions of many sports moves. Take up Pilates or work on the exercise ball. Many traditional free weight exercises performed on a bench can be taken to the ball, adding a new dimension to the exercise. Does tennis or soccer interest you? Start training with lateral movements and side-to-side drills. Interval training (pushing hard for a minute or two, followed by recovery, repeating the cycle) during your normal workouts will help you train for those sports that require a lot of start and stop movement where short, intense bursts of energy are required. Your workouts will also be more fun and burn extra calories. Do something different this summer. You might actually have fun getting and staying in shape. Isn’t that a dream come true? Fed up with diets and exercise that don't work? You're not alone! Call (703) 642-8577 or email us For monthly fitness tips and strategies, sign up today for your complimentary subscription to The Fitness Motivation Monitor (sign up a friend too!). Don't miss the next issue! Call (703) 642-8577 or email us today.	Volume 1, Issue 4: April 2005 APRIL SPECIALS Fitness… Is Swimsuit Season A Source Of Stress? Most people cry “yes!” They spend energy hiding their body, being self-conscious to wear a bathing suit or shorts, rather than confidently having fun. If this sounds familiar to you, Aerobodies can help. read more - - - - Coaching… Having trouble staying focused? Whether it's at home or work, staying committed to what we say we want can be a challenge. Helping you clear away the issues that clutter your life and keep you off balance are what having a coach is all about. read more - - - - Call (703) 642-8577 or email us today!
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