HIP Studio Tips For Grandmas

HIP StudioWritten by: Kayte Corrigan The experts at HIP Studio know that fitness is a life long thing like a marriage, ‘til death do you part, and a good reason why grandmas are looking and acting younger and younger. There are times your relationship with fitness might suffer, times when you’re bored with your fitness, or you just don’t give your fitness enough attention. Sometimes you feel like the romance is gone, but if you’re dedicated to making the relationship work, fitness will have your back ‘til the end, the very end. Live long and healthy so you can see the third generation.

50s: Gravity and metabolism are frienemies now. Women gain an average of 12lbs post menopause and everything else droops. Posture is key, it can certainly age you one way or another. If you haven’t started strength training by now, get right on it. Keep a set of dumbbells around if you can’t get to a class, conscious of proper technique. Activity will require more recovery time. Stretch after every workout no matter what. Pilates and yoga will help you recover and stretch while maintaining strength and increasing flexibility. Strength and flexibility become synonymous with health.

60s & 70s: Joint health becomes a focus, so don’t give up on fitness. We’re not saying run a marathon, but don’t let aches and pains hinder working out. Adapt your workout, low impact rules. Enjoy long walks. Resistance training is still important, but using lighter weight will relieve joint pain while lifting. This isn’t the time to max-out on your bench press. Stretching and practicing balance postures are also essential. If you don’t stretch now, the flexibly in your joints when you’re 80 will be completely lost. Pilates can aid in flexibility as well as balance, both of which will carry you through the golden years with grace.

Jumping A Rope

Written by: Kayte Corrigan
You probably haven’t done it since Miss Mary Mack in grade school recess. Jumping rope is one of the most effective and inexpensive cardio exercises. It’s good for your lymphatic system as well as your bones. Jump ropes also travel really well, the perfect on-the-go exercise to supplement your workout when traveling. If you are looking to purchase your very own rope, go for a “speed rope” which is usually made of plastic. Make sure to adjust your length, if you stand in the middle of the rope, the ends should come up to your armpits. In a pinch, you can wrap the ends around your hands to adjust length.
Jumping étiquette. The first few jumps after a few years (maybe decades) of jump rope hiatus may be difficult. Remember to start out slow and master the single hop and an alternating hop step. Stay on your toes and bend your knees after each jump. Executing your jumps properly will take pressure off your knees, making this a low impact exercise. As with most exercises, it’s about quality of reps, not the amount. There is no need to focus on increasing your speed until you master your rhythm, timing and technique. Your jumps should only be 1/4-1/2 inch off the ground and your arms near your sides, rotating the rope at your wrists. Most beginners will jump higher with more arm movement until they get a feel for rope mechanics. It’s okay to start out this way, but before you increase your speed, lower your jump and your arms.
Practice makes perfect. If you are using the jump rope as a cardio workout it’s a good rule to see how many jumps you can complete without tripping up. Just 5 to 10 minutes/day will not only increase proficiency, but also give you an extra interval of High Intensity Training for the day.

HIP Tips for a Better Night Sleep, Written by: Kayte Corrigan

Sleep isn’t something you notice until you haven’t gotten enough of it. Take the time to practice good sleep habits for a better waking performance, mind and body. 1. Reduce the intensity of your evening activities. In the two hours (ideally) preceding bedtime, it’s time to put aside tasks that stress you out. Exercise, while promoting sleep when practiced regularly, can often interfere with sleep if performed too late in the day. Try to work out as soon as you get home from work and follow it up with a meal. For many people, scheduling exercise and dinner three or more hours from bedtime works best.

2. Create Bedtime Rituals. Calming behaviors can also help you unwind by providing psychological cues for sleep. Take a shower or bath, brush your teeth, read a book, listen to music or meditate. 

3. Create an ideal sleep environment. Get curtains that totally shut out light. Close the windows for silence. Adjust the temperature so that it’s cool and comfortable. Prepare extra blankets. Find a reliable alarm clock, you don’t need the paranoia that you won’t get up.

4. Get on a Sleep Schedule. The more regular your rhythm, the easier it will be to drop off to sleep, and to sleep soundly for a full, deep eight-plus hours. If a dinner, movie, party, travel, kids or anything else keeps you up late one evening, compensate the next day or two by turning in earlier, or sleeping later, or both. And certainly when traveling give yourself time to acclimate, if you need to be your most alert, best self, take an extra day or two whenever possible.

5. Reduce sleep interruption substances. Try not to take sleep aids unless proscribed by your doctor. Try natural relaxation methods and avoid popping over-the-counter medication that you may not need. Taper off caffeine intake, especially after 3pm. And reduce alcohol consumption before bed. These substances interrupt your natural sleep cycle. Especially avoid them if you are trying to catch up on sleep.

Ab-natomy

Written by: Kayte Corrigan

It’s good you know your core and how it functions. Beyond looking awesome while baring the midriff, your abdominals workouts benefit more than your fashion sense. If you think about it, your abs literally hold you up right and protect your internal organs. There isn’t much between your ribs and pelvis, your abs are your armor.

Rectus Abdominis – The coveted six-pack and the most superficial abdominal muscles. It’s a long and flat muscle that runs vertically between the pubis and the sixth and seventh ribs. The Rectus is responsible for flexing the spine. Any time your ribs get closer to your pelvis, that’s your rectus abdominis at work. It also helps to stabilize during side bending and twisting.

External + Internal Obliques – Brothers working together for side bending and spinal rotation. The fibers of both muscles run opposite one another diagonally. External fibers point to the hips like putting your hands in your pockets and internal the opposite way. External run from your 5th to 12th ribs down to the side of your hip and kissing the Rectus Abdominus while the internal run all the way to your lower back. The internal and external oblique on opposite sides work to rotate the torso one direction and the same side internal and external are used to bend sideways.

Transverus Abdominus – Meet the deepest layer of muscles in the abdomen. The Transverus Abdominus or TA, is foundation of spine stabilization in addition to aiding in respiration. Think of the transverses as the ice under the six-pack. What’s the point of a beverage if it isn’t frosty?  The fibers of this muscle run horizontally around the font and back of the body, feeling like a corset tightening slightly when engaged. Drawing the navel in to stabilize the spine, a strong Transversus protects the lower back along with weight regulation along the vertebral column and pelvis.

Hip Flexors – No, not really abdominals, but abdominal helpers. Your hip flexors bring your legs to your torso in aid of full flexion. It’s really important to be mindful when you do abdominal exercises to stay out of the hip flexors. Modify if you begin to feel strain in this muscle group. The best way to isolate the abdominals is to minimize the involvement of the hip flexors.

If you think about it, your abs literally hold you up right and protect your internal organs. There isn’t much between your ribs and pelvis, your abs are your armor. How strong is your armor?

Processed Food Hangover, Written by: Kayte Corrigan

A couple weeks ago I was caught without my trusty snack bag, completely unprepared at a friend’s house. It was a food emergency. I didn’t want to turn my nose at what I was offered since I was in starvation mode, so I agreed to sharing her frozen bagged Trader Joes stir fry. I realized it was flashed frozen and the sauce was probably loaded with sugar, but beggars can’t be choosers. I did see carrots and broccoli and resolved that it wasn’t like I was choking down a Happy Meal.

Truth be told, I felt like I was choking it down. It tasted awful. The carrots didn’t taste like carrots, the broccoli didn’t taste like anything, chicken was dry and tasteless. What I did taste was all the sugar in the sauce. After eating almost zero refined sugars (you might note that I had a slice of chocolate cake earlier this month) I could really tell there was sugar in there. I was astonished at how my pallet had adapted to eating and enjoying real food.

The next day I woke up and felt pretty okay. I mean, I totally felt guilty I had ate processed food and didn’t even enjoy it, but physically I felt fine. As the day went on I pushed water and ate clean, but I slowly felt sick. The following morning and into the night was not great. I was bloated, cramping, tired, nauseous, basically I felt like I had a hangover. Also not worth it, because I didn’t drink the night before. No pleasure, all pain.

I did have a hangover. Candida floods your body with a toxic by-product called acetaldehyde. Acetaldehyde produces similar symptoms to an alcohol hangover. I would rather have had 3 goblets of wine and just dealt with my justified headache.

I found this great article on the effects of a sugar hangover. Even the occasional refined sugar and processed food can yield the hangover effect.

http://bodyecology.com/articles/sugar_hangover_physical_emotional_symptoms.php#.UVDZee3gjww

Truthfully,

Kayte Walsh

HIP Trainer

2-A-Days

Written by: Kayte Corrigan

You can train your body to wake up at the same time every day and you can even train your body to be ready to exercise at the same time every day, but variety is the key to seeing results.

This week HIPsters on the 90-day challenge were asked to add an additional 20-30 min cardio element for 5 days of their training. Adding 2-a-days, strength training in the morning and cardio at night or vice versa can push you off a plateau and see greater weight loss in a shorter period of time. A few rules of the wise can keep your 2-a-day workouts from beating you down.

  1. Separate your cardio from your strength training. If you are taking a 30/30 class, Kickboxing or Zumba in the morning, grab some weights or bands and do strength training at night. If you are taking High Intensity Pilates, Barre, or Yoga in the morning add 20-30 mins of cardio (jog, biking) in the evening. On the days you take Bag Of Tricks assess what you for your second workout, yoga is a great idea.
  2.  Allow for at least 6 hours between each session to give your body time to recover.
  3.  Stay hydrated!
  4.  Eat properly timed meals. It’s important to give yourself a recovery meal as well as a pre-workout boost. Also make sure you are fueling your body correctly. Junk food makes your workout junk too.
  5. Warm ups and cool downs for both workouts, stretching and/or foam rolling is a must.
  6.  Make sure you get 1-2 FULL DAYS REST! You need it for recovery.
  7. Listen to your body. If you are overtraining you will feel it in the following symptoms: decrease in performance, disrupted sleep, chronic fatigue, headaches, muscle and joint pain, weakened immune system.

You can adjust your schedule to incorporate your 2-a-days with single workouts on off days. This is intense training schedule causes your metabolism to elevate twice after each workout so you can burn more calories at rest.

Hotel Room Workout

Written by: Kayte Corrigan

Plucked from your sacred routine and sent out on location for an assignment.

You’ve found yourself in a climate you’re not accustomed to, and the locals think a salad is iceberg lettuce drown in ranch. However, your employer has sprung for a hotel room designed for your every comfort. Well almost, they call a broken treadmill in a carpeted closet their state of the art fitness facility, but you aren’t buying it. You didn’t pack dumbbells or a mat, let’s face it, your bag just makes weight as it is. So what can you do?

Try this 40-50 minute workout from inside your hotel room. Turn on your favorite tunes and tune out the ugly bedspread. This is your gym now. Use the stopwatch on your phone or the second hand on your wristwatch and use a bath towel as a mat. It might not be HIP Studio but it’s close enough!

Warm Up:

  • 1 minute high knee sprint
  • 1 minute jumping jacks
  • 1 minute jump the line (side to side, feet together)
  • 1 minute high knee sprint

(don’t worry about the person in the room below you, they need to be checked out by 11am anyway)

Circuit Workout - Repeat each circuit 3 times before moving on to the next.

 1st Circuit:

  • 20 Squats (feet parallel, feet hip distance)
  • 15 Squat Jumps (touch the floor)
  • 10 Burpees

 2nd Circuit:

  • 40 Mountain Climbers (each leg counts as 1 rep)
  • 15 Push Ups (option: put your feet on a chair for decline)
  • 15 tricep dips (on the floor in “crabwalk” position or from the chair with option to extend legs straight)

3rd Circuit:

  • 20 deep lunges on each leg (option: put back leg on chair, front knee stays behind the ankle)
  • 15 plié squats + 10 pulses (legs externally rotated)
  • 20 calf raises (1st set parallel, 2nd set externally rotated, 3rd set internally rotated)

Cool Down + Abs:

  • 1 Minute forearm plank
  • 1 minute side forearm plank (last 20 seconds thread the needle)
  • 1 minute other side forearm plank (last 20 seconds thread the needle)
  • 50 bicycles (elbow to knee)
  • 1 set of 100s (legs tabletop or diagonal, inhale for 5 breaths and exhale for 5 breaths)
  • 30 reverse crunch or hip raises (lower abs work, legs extended to the sky).

Stretch hip flexors, hamstrings, glutes, spine twist and extension as needed.

Cheaters, Written by: Kayte Corrigan

Just days shy of one month completely clean eating, my boyfriend and I indulged in a “cheat meal.” Before you judge, I researched it. A cheat meal wasn’t going to toss us off the wagon. Although quitting refined sugars and grains has been compared to the recovery withdrawal of drug addicts, we were well past the 2 week mark and we ate pretty decent to begin with. However the raw vegan fudge made from dates, maple syrup and cacao was not enough to quench my man’s thirst for stick-it-in-your-veins milk chocolate. And I’ll admit my pleasure center was seeking a reward too.

It’s not that a cheat day or cheat meal is a sign of weakness or failure. You need recovery days for your workouts right? A cheat meal provides the mental recovery for your diet. It’s about eating your favorite thing, without over eating or eating the wrong combo. Order the cheeseburger but skip the fries, no dessert. The goal is to time the cheat meal well and really stick to your diet and training program during the week. Not only will the cheat meal satisfy cravings, but it can kick you off a weight loss plateau. After days of consuming less calories than you burn, a cheat meal may act as kickstarter for your metabolism as well as stocking up on glycogen for your workout the next day.

Although it’s not a license to binge, you can stick to the once a week cheat meal and plan it out. Obviously if your meal isn’t clean, you don’t get HIP Challenge points, but it might help you keep going day to day if you have that to look forward to. Incorporating one meal of indulgence a week might also keep you on track well after 90 days are over.

Our cheat meal was at a restaurant near our house we love. With a lot of healthy options on the menu, I was surprised my cravings were kept at bay. I ordered a veggie and lamb dish. I simply didn’t want the burger and was turned off by the thought of fried food. We did end up splitting a slice chocolate cake later in the evening. I was not turned off by that. It was rather rich, yet satisfying. When it was gone I didn’t yearn for more.

The cheat meal was a good test. It was nice to know that when it got down to it, the unhealthy meal I had thought I really wanted wasn’t what I really craved anymore. In fact, I bet a could go a few more weeks before my next cheat meal.

-Kayte Walsh

HIP Trainer, Editor

***Experts say that you shouldn’t implement the cheat meal if you have more than 30lbs to lose, or are in the beginning stages of curbing a sugar addiction.

Healthy Doesn’t Have To Be Boring

A HIP Recipe From HIP Owner, Christine Crivello:

imageAfter having a bout with the flu last week, I was craving Mexican by the time I was feeling better. Instead of going out to dinner my fiancé and I attempted to make our own homemade Mexican Nachos. They were guiltless, clean and delicious.

First we started with easy chicken crock-pot tacos from Valerie’s Kitchen.

Then we made homemade pinto beans. I will never buy store bought beans and talk about economical. We could have feed a family of 10 with the 2-pound bag of dry pinto beans we used for $2.75. Needless to say this was completely unnecessary for the two of us and we have been eating beans for the past few nights. Here is the recipe we used. These took more then an hour to soak up all the water so definitely make ahead of time. I think we had ours simmering about 5 hours. These are worth the wait – trust me!

http://www.food.com/recipe/frijoles-mexican-style-pinto-beans-112062

Now for the best part – clean corn tortilla chips. We are huge fans of Food for Life products especially these sprouted corn tortillas. The finished product is honestly just as good as full fat greasy tortilla chip. 2 tortillas are 1 serving (120 calories) and plenty for one person. Coat each side lightly with a little Olive Oil the cut in half three times to make triangles. Lay them all out on a baking sheet and add a little sea salt. Bake at 350 for 15 minutes and you have perfectly crispy chips.image

Clean toppings are endless for Nachos. You could do chopped white onions, cilantro, tomatoes, homemade guacamole, clean salsas and hot sauce. Layer everything on top of the chips then add clean cheese. I used some raw milk feta on mine and Dave used Pepper Jack. Put in the oven for a couple minutes to melt clean cheese and enjoy.

For more recipes and clean eating ideas follow us on Pinterest and Instagram.

Christine ;)

Where To Cut The Cheese?, Written by: Kayte Corrigan

Let’s be honest… it is better with cheddar. But what cheese is clean? And is raw (unpasteurized) cheese harmful?

In 1987 the FDA mandated that all milk be pasteurized to remove harmful pathogens like E. coli. However, some good bacteria is also destroyed in pasteurization that strengthens the immune system of the colon. Pasteurization also destroys enzymes of raw milk that aid in digestion of lactose, resulting in an intolerance of dairy for some people.

People with weak immune systems or an immunity deficiency should be careful when adding raw milk and cheese from raw milk to their diets. In the past couple years the FDA passed that raw cheese should be aged at least 60 days, but the debate is still on about whether that makes a significant difference in the safety of the product. Here’s a New York Times Archive about it. http://www.nytimes.com

As for the clean part, clean dairy is where your morals lie. If you’re a purest, you’re reaching for raw and organic. If you want the pasteurization, go for low fat block cheese. Non fat cheeses tend to have added ingredients to help with taste. If you’re on the fence, skip the cheese altogether. It’s added fat that your dish probably doesn’t need anyway.

***If you are still skeptical, only about 40 people per year report getting sick from raw milk or raw milk products. Here’s a good article on those numbers. http://thecompletepatient.com