Hiking is an enjoyable hobby because it’s a sport that you can experience at our own pace. Getting in shape for hiking is necessary before hitting the trails. You don’t have to be an elite athlete to enjoy the great outdoors but you do need a moderate fitness level for hiking.

Obviously, the terrain dictates the required fitness level. Hiking on flat ground is different from hiking in the Rockies. Different postures and muscles are going to be used; different cardio and breathing are needed to keep a strong stamina.

If you know the type of terrain you’re going to explore this summer, spend a month prior to heading out to condition your legs, back and cardio performance. It’ll make your journeys more enjoyable and memorable. Happy Hiking ! -Jason DeFalco

Im always amazed at the lessons we can learn from watching childrens movies. A recent evening cuddled on the couch watching Kung Fu Panda (while my soon-to-be 3 year old practiced her “dragon warrior” moves, inspired some deep thought on the way we view situations and its impact on our fitness journey.

Although the entire film was great (and there are a number of lessons to take note of), one message that struck me was  ”where you came from (or where youve recently been) does not determine who you are NOW or what you can do moving forward.

One teaching I want to pair with this is BEWARE of your THOUGHTS and SELF TALK. The power of your thought process has a HUGE impact on where you go in life and is a make-or-break when it comes to hitting goals or reaching success.

Of course these principles apply to all aspects of life, but can especially be of use when we struggle on our fitness and health journey.

If you have trouble getting (and keeping) in shape, whatever “in shape” may mean to you, I want you to pay attention to the words you say to yourself most often. If you are constantly giving yourself negative programming (“I just can’t lose weight, I could never look like THAT, Im not meant to be lean and healthy,” etc…) then that is exactly the message your brain will continue to give you “dont lose weight, dont look like that, dont be lean and healthy”).

Here are a few techniques I recommend to my clients at Healthplex Training and Weight Loss Center;

1. Watch your thoughts!  Rather than the negative self programming you typically give yourself, start telling yourself “I AM healthy. I AM fit, yes, I CAN do this!”

2.  Read 10 min of an inspirational book every day.  I highly recommend What to Say when You Talk to Yourself by Dr. Shad Helmstetter.  I had the opportunity to meet Dr. Helmstetter and listen to him speak about a year ago, and his teachings are amazing and can have a positive influence on all areas of life that you may want to improve.

3.  Hire Help! Sometimes we get discouraged, confused, etc before we even get started! Even if it is short term, it’s always a good idea to enlist the services of a certified fitness professional (I recommend FMS trained fit pros) to set up your individual programming and get you and KEEP you on track.

4. Get Moving! forget about where you’ve been. A new you starts NOW. With one foot in fron of the other, keep moving forward. With the right attitude and tenacity, you WILL succeed in your fitness journey.

Yours in Health,

Erin B.

Exercise does not outweigh your eating!

By: Amy Jones

Lately a lot of clients have been coming up to me explaining to me about these new apps in their phone which tracks food, calories and energy used and burned through daily activities and exercise.  I think this is a great tool to become more aware of your caloric intake on the day and to become more aware of what exactly you are putting into your mouth on maybe a daily basis.  (like what qualifies a vegetable or not) However there is one area of this program that I would like to “debate” so to speak and give you  a little insight on.  There  is also an area on this program where you can track and log your exercise.  Now I believe that all exercise is important and does in fact help you lose weight, but it does not serve as a purpose to eat more!!! I have had some people come up to me saying well I ran 3 miles and on my exercise tracker and food diary it now says I have 1600 more calories I can eat today!!! In my opinion this is where sometimes people who exercise- either gain weight or do not lose (no it isn’t due to muscle) .

85% of what you look like is what you eat.  That 15% is exercise, yes if you exercise A LOT and really hard you can transform what you look like definitely, but the truth is there are 24 hours in a day and only realistically 1-2 can be spent exercising- the rest is the diet.  So next time you track that food diary and exercise here’s some advice, either skip  the exercise portion and just concentrate on the food, or log the exercise but just use it as a guide is to how many “extra” calories you burned  and pat yourself on the back for that.  Keep your food within your normal range whether it be 1300 calories or 2000- whatever works for you and then just know that every time you exercise you are helping those extra calories burn off- not using it alone to allow yourself more food intake on the day!!! Because the truth is Abs are made in the kitchen not the gym!!

Chiropractic and FMS – A Winning Combination to a Healthy Life

Have you ever had pain in an area that never goes away? Perhaps it came on suddenly after an injury, or developed gradually over time. In either case, you’re looking for relief and are often ready to try anything!
Before deciding what treatment or therapy program is best for you, it’s helpful to understand the mechanics of pain. There are three main components involved in an injury: joints, nerves and muscles. Nerve irritation is present in all injuries and is the source of pain. In most cases, joints become stuck or misaligned, and muscles contract and shorten. Painful inflammation is usually the result. Without intervention, the body will eventually get used to these abnormal conditions and they will become the norm. For example, after a chiropractic adjustment many people feel that they are leaning to the right or left, when in fact, they are standing straight. This is because the body has learned an incorrect alignment in response to an injury. Some postural distortions and muscle weaknesses are felt immediately, while some may take years to become pronounced enough to notice.
I recommend a two-phase approach to treating injuries using chiropractic methods and muscle training called the Functional Movement System. I consider this combination to be a winning combination to help reverse the effects of acute and chronic injuries.
Functional Movement System (FMS) is a method of teaching patients how to move and function properly while developing muscle strength and promoting postural corrections. FMS begins with a functional movement screening which helps the trainer assess risks for injury and dysfunctional movement patterns. The trainer then determines a corrective exercise strategy and teaches the patient to perform the prescribed exercises.
Chiropractic care allows me to get to the source of the problem by correcting spinal and extremity misalignments. I use a combination of chiropractic techniques, such as manual or mechanical adjustments and spinal decompression to re-align joints. I also use therapies such as trigger point, ultrasound, electrical stimulation, hot packs, and cold laser to reduce inflammation and promote healing.
The powerful and highly effective combination of FMS and chiropractic methods has made remarkable changes in my life and the lives of my patients. I’ve noted that the patients who commit to the functional movement training recover faster, have less frequent flare-ups, and don’t need to see me as often, if at all.
I’m Dr. Silvio T. Rugani and I’m available at the HealthPlex on Tuesdays from 9:00 A.M. to 11:00 A.M. If you have any health concerns, please drop in or call me at my office: (518) 348-6366. I’m located just around the corner from HealthPlex at 1733 Route 9 in Clifton Park . Healthplex’s Fitness professionals all specialize in Functional Movement System and are always available for consultaion and training. Contact them at 383.0225 ext. 2

If you are like me (and the majority of the population), the most difficult part of starting a new project is just that.. STARTING. Make it a weight-loss project and it gets even harder! As a fitness professional I see countless individuals struggle with this, and I know how hard this can be. I also know that once you DECIDE and begin to TAKE ACTION, you will soon notice your body and your mind transforming, and you are on your way to a new healthy you.

I like to think of the human body like a car. What happens when you leave an undriven car sitting idly outside for a long period of time without so much as an engine turn? When you finally decide to take it for a spin, what happens when you turn the key? VROOM VROOM?…more like, “cough cough..sputter..PLOP!” But with a little maintenance, maybe an oil change, a top off of fluids and a spin or two around the block, that same rough running car could be out on the road again..and you would be cruising with confidence!

We (our bodies and minds) are similar to the idle car. The longer we sit and do nothing, the more we will sit and do nothing! And guess what? Goals are not met that way. So, put a smile on, have a plan and go after your goal with intense focus one step at a time. Don’t have a plan? Ask a Healthplex Fit Pro; we are here to help! Go ahead..get started today..turn the key and START YOUR ENGINE! Congratulations! You are on your way to becoming a well-oiled machine!

A few helpful hints if you are just getting started:
1. Have a plan – goals are always more likely to be reached when you have a plan for workouts and meals..training journals are great!

2. Buddy system – enlist someone supportive or a group to hold you accountable

3. Forgive yourself! – slip ups happen. If you have a cheat meal or two, forgive yourself and get right back on track the next day

For more info on starting a nutrition or weight loss program, schedule your strategy session with a Healthplex Pro

Thanks for Listening
Yours in Strength,
Erin B BS kinesiology/Fitness Development