20 tips for a healthier lifestyle!

  1.     Upon waking drink a full glass of water.  It is important to rehydrate your body after so many hours of sleep.

2.     Eat something within an hour of waking to start your metabolism.

3.     Do not add any additional salt to your food.  Use other spices to add flavor to your meals.

4.     Avoid fried foods and fast foods

5.     Be mindful when using dressings such as ranch, honey mustard, etc.  These are loaded with calories, fat, and salt.  Try a mix of olive oil and lemon and season with pepper and herbs like garlic. If you like honey mustard add Dijon mustard and a bit of honey, it is a much healthier waistline friendly alternative to honey mustard.

6.     Eat small frequent meals to keep your metabolism working most efficiently throughout the day.

7.     Drink half your body weight in ounces.  Know that your kidneys will adjust in just 3 days of consecutive water consumption and you will not be in and out of the bathroom. 

8.     Get moving for a minimum of 30 minutes a day. 

9.     Do a weighted workout or resistance workout 3x per week.

10. I suggest taking a digestive enzyme to help you assimilate the food you take in.

11. Try to start your day with fruit as it keeps your body in the elimination cycle.  Stay away from dried and salted or fruit that has added sugar.

12. Nuts are a great snack, however, they should be RAW.  No salt and no roasted!

13. Stay away from pork products, i.e.: bacon, sausage, and ham.  They are loaded with salt and fat!

14. Stay away from deli meats as they are highly processed and loaded with salt!

15. Stay away from tuna fish and egg salad, as they are high in fat due to the amount of mayo in them.  However, if must have them substitute half the mayo with mustard.  Also, with tuna you can add grapes and walnuts and little mayo and put on a bed of greens.

16. Try to make as many of your meals as you can at home it will save you dollars and inches!

17. Winter is here so avoid cream based soups, as they are loaded with calories and fat.  Instead choose broth- based soups to save on fat and calories.

18. Add veggies to every meal!

19. Pass on holiday coffee drinks, as they are loaded with calories, sugar, and fat!

20. ***Coffee is a diuretic as well as an appetite suppressant. So be sure to eat in the morning before the coffee and drink water before your drink your coffee!

Simple yoga moves to get you moving in this cold weather!!

Cold weather is here to stay for awhile and a lot of people experience more stiffness during this type of weather.  One way to combat some of this stiffness is to use a tennis ball under your foot first thing in the morning.  Begin, by reaching for your toes.  Make a note as to how far you are able to reach. Then take your tennis ball under a bare foot and rub it vigorously back and forth about 15 times, repeat under other foot.  Then reach again toward your toes and you will be surprised to see that your range of motion has increased.  This happens because the tennis ball release the muscles from your low back down to your achilles tendon.  Simple and effective. Try it.
In addition, add a few simple yoga moves to help loosen your entire body and prepare you for your day.

1. Child pose ~ a gentle stretch for the hips, thighs, and ankles that is very effective in relieving back pain.

2. Downward facing dog ~ effective stretch for the whole body which also helps to relieve back pain.

3. Happy Baby ~ effective for releasing the low back and stretching hamstrings

4. Cobbler's Pose ~ opens the hips and groin

5.  Tree Pose ~ strengthens legs and improves balance

Always remember to hydrate!

Save calories and dollars by making your meals at home!

Homemade food = $$$ saved + a happy waistline!

The Holidays are just around the corner, so save inches on your waistline and dollars in your wallet by preparing your own meals.
An egg and cheese on a hard roll from a deli costs about $1.99 and has about 400 calories.
Prepare your breakfast at home and it costs you about .84 cents.  and has about 315 calories, not to mention less fat and salt!
Purchase a rotisserie chicken for about $6.00 and you can have a chicken sandwich for lunch and the rest prepared with a vegetable and rice for dinner.   Eating lunch out these days costs about $10 and for under $10 you can have two meals and more than likely have some left over for perhaps another lunch.  Again, by eating this instead of deli and fast foods you will save on calories, salt, and money!!!
Also, save more calories and dollars by drinking water instead of purchasing a soft drink or beverage.  Your body will thank you for hydrating and your account will thank you for saving!
These changes will benefit you financially and physically.

Results come from diet and exercise! There is no magic pill!

The Holidays are right around the corner and everyone wants to look good for their holiday parties.  However, it is important to remember that results come from dedication and education.  There are many short cuts to quick weight loss, however, these results are generally short term and very detrimental to your health.  Keep in mind that initially quick results can come from healthy eating not just starvation and fad diets.  It is important to realize that what you put in your mouth is as important as to the portion size you use to fill it.  For example, a larger salad loaded with vegetables topped with a protein would be a better choice then eating a small portion of fettuccine alfredo.
To combat the bulge for the holidays, include as many fruits and vegetables in your diet as you can.  Say no to fried foods, fatty meats like bacon, sausage, and pepperoni.  Instead choose lean meats of red meat, poultry, and fish.  Also, if you are attending a holiday party be sure to eat something healthy before attending, as this will help you to not over indulge in those high calorie treats.  Also, be mindful of dips as they can be loaded with calories and fat.  If you are hosting a holiday party consider serving vegetables with hummus as it is a healthy alternative to creamy dips.
As with many parties, cocktails are usually served so be sure to alternate a water for every drink, even if your drink does not contain alcohol to ensure you stay properly hydrated.
If you decide to indulge in dessert then pass on second helpings and be mindful when choosing where to allocate your calories.  A sliver of pie can satisfy a craving just as much as a bigger piece with a lot less calories.  Enjoy your food, take your time to taste what you are eating.
The changes that you make to prepare for your holiday party can be carried over into your lifestyle to insure a healthy weight loss and over the long term encourage weight maintenance.
Movement is also as important as to what you are putting in your mouth.  Begin by adding just 10 minutes a day to get started.  Find movement in something you love like dancing, or a class at your gym.  Movement heals and will help you reach and maintain your weight goals faster, so get moving!

You need these vitamins! read on...

Vitamins for your health!

1.  Vitamin C
Vitamin C is crucial for a healthy immune system and it is responsible for warding off cellular damage and is vital for the production of collagen.  You can consume vitamin c by adding kiwi, strawberries, orange juice, broccoli, and raw sweet peppers to your diet.  Tip: for breakfast make a nice smoothy with strawberries and orange juice, just add ice and a scoop of vanilla whey protein and you have a delicious and nutritious shake.

2.  Vitamin A
Like vitamin c, vitamin a aids in a healthy immune system.  It is also responsible for normal vision and tissue growth.  Food that are high in vitamin a are carrots, pumpkin, sweet potato, spinach, and broccoli, so be sure to include them in your diet. Suggestion: In place of mashed potatoes for dinner substitute sweet potatoes and serve a spinach salad with carrots and broccoli.

3.  Vitamin E
Vitamin E not only promotes heart and respiratory health it supports circulation, prostate, and breast health. It is also a combats cell damage caused by free radicals.  Vitamin E can be found in sunflower seeds, almonds, nut butter, mustard greens, chard, olives, and spinach.  Suggestion add almonds and olives to a spinach salad for lunch or enjoy a piece of whole grain bread with nut butter as a snack.

Always be sure to hydrate!!  To be well hydrated you should consume half of your body weight in ounces!!  Also include at least 30 minutes a day of movement to your routine!

IMPORTANT NUTRIENTS TO INCLUDE IN YOUR DIET!!! READ ON...

IMPORTANT NUTRIENTS TO INCLUDE IN YOUR DIET!

1. Calcium
  Calcium is responsible for maintaing a normal heart rhythm and blood clotting while promoting normal muscle functioning, and strong bone health.  Foods that are high in calcium are almonds, milk, yogurt, cheeses, and soy beverages.

2.  Magnesium
  Magnesium not only normalizes muscle, nerve, and heart function, but it also promotes peak immunity and contributes to bone strength.  Foods that are high in magnesium include almonds, pumpkin seeds, and black beans.

3.  Potassium
  Potassium promotes strong bones and the production of energy, it is also responsible for normal muscle contraction and fluid balance.  Foods that include potassium are bananas, white beans, spinach, sweet potatoes, and broccoli

4.  Fiber
  Fiber is responsible for maintaining regular bowel movements and promotes weight control as foods that are high in fiber tend to be very filling.  Foods that are high in fiber include whole grains, beans, popcorn, fruits, and vegetables.

Including these 4 nutrients in your diet will lead to stronger bone health and immune system while promoting proper nerve and muscle functioning and a healthy weight.

Again, hydration is equally important, so be sure to include plenty of water in your diet.  Water hydrates your muscles and organs to insure they are functioning most efficiently!

Remember that exercise is also key to a healthy lifestyle.  Movement heals, so keep it moving a minimum of 30 minutes per day.

Keep off winter pounds!!

Winter is approaching fast and the cold weather tends to keep us indoors and reaching for comforting foods  that may not be waistline friendly.   Think twice before you reach for that cream soup as it is loaded with calories, salt, and fat!!!  Begin making your own soup with lots of fresh vegetables and do not add any extra salt as the soup base generally has plenty of salt in it.  Remember to hydrate! Most people tend to drink less water in the winter months and it is important to maintain your water consumption as a hydrated body performs more efficiently then a dehydrated body!!  Also, if you are not a skier, snowboarder, ice skater or hockey player you may want to consider joining a gym as movement will help combat those holidays pounds that are just around the corner!

Easy Lemon Split Pea Soup
Vegetable stock cubes 3 for 6-8 cups of water
1/2 package carrots
1/2 stock of celery
1/2 med onion
3 garlic cloves
1 lemon pierce and squeeze juice into soup mix
dried split peas
pepper to taste
Include all the above and cook until peas are done.  Delicious, hearty, and healthy! Also, substitute Lentils for split peas and have a wonderful Lentil Soup!
Hydrate and Keep it moving!!!

Stressors that effect our health, weight, and family. Read on...

balance

People come in many different shapes and sizes.  It is important to recognize that thin may not always mean healthy and fat may not always mean unhealthy.  People use unhealthy measures such as extreme dieting and exercising in hopes of drastically changing their physique.  The problem in extreme dieting is that its very abusive to the body.  People generally cut their calorie intake so drastically that it forces the body into starvation mode.  Then when the person finally gives in and eats they have the tendency to overeat.  People who employ this type of dieting generally lack energy, so they don't exercise.  Then there is the person that likes to exercise it all out!!  Spending too much time exercising is dangerous for it can lead to physical and emotional problems.  The answer is balance.  Eat when you are hungry.  Stop when you are full.  Listen to your body.  Choose healthy foods, avoid fried and canned foods, pick fresh fruits and vegetables, lean cuts of meat, and wild fish.  Always hydrate!!
Other things that effect weight.  Financial responsibilities, children, home, relationship, and family all play a part in one's health.  Theses responsibilities take priority in our lives and sometimes over our health.    Health is time and time is priceless.  My suggestion is that you include health into your homes not just yourselves.  Make healthy dinners and educate your children or loved ones on the important of health and movement.  Perhaps, include a game after dinner in which everyone participates like Wii fit.  The crisp air is perfect for walking so take the family for hike on saturday or sunday.  Focus on what your eating not what your missing.  Again, balance is crucial.  Make movement apart of your life.
Foods you should eat: spinach, chick peas, apples, bananas, spring mix, black beans, fish, lean cuts, of red meat, cucumbers, tomatoes, wild rice, whole-grains, mushrooms, and any fresh vegetables or fruit.  Use olive oil instead of butter and no margarine!  Do not add salt to any of your food, if it is salt you crave enjoy something that contains salt like olives or parmesan cheese.  Flavor your foods with fresh garlic, pepper and herbs.
Avoid foods such as those that are deep fried, rather choose baked it will save you on calories and fat.  Stay away from pork and pork products like sausage, bacon, and ham.  Do not eat lunch meats, these are highly processed and contain way too much salt!  An alternative is to buy a roasted chicken and slice.  Stay away from canned products except beans, and always rinse your beans as they are in salt water to preserve.
The key is variety.  Learn to make dishes with healthy ingredients that satisfy your taste buds.  Enjoy eating it gives us life.  Take time to sit and savor your food.  Be thankful.  Be moving...at least 30 minutes per day.  You, your family, your life is worth it.

Save the date! Oct 24th Open studio 1pm to 5pm! Please join us and bring a friend!

Hello! The Revival Room is hosting an open studio on Oct. 24th from 1pm to 5pm at 14 Plank Rd. Newburgh, NY. To welcome Bernadette Amodio -Esthetician !! Enjoy a mini facial $20 chemical peel $20 or a mini-facial & chemical peel $30 waxing is available! Add on a stress relief massage 10 min for $10. Also, stop by for a complimentary introduction to pilates using the xercizer! Healthy snack and beverage will be served! For details or directions call 845 522 8009 or email christine.revival@gmail.com

HEALTH ISSUES ASSOCIATED WITH DEHYDRATION!

Enjoy some water!

Why is water consumption so important?  Our bodies are comprised of approximately 75 % water and it is the most important nutrient we put into our body for its responsible for regulating body temperature, aids in digestion, lubricates organs, and regulates metabolism.  Ideally, people should consume half their body weight in ounces for the body to be properly hydrated.  When a person is chronically dehydrated it can lead to several health issues such as high cholesterol, depression, kidney stones, constipation, and joint pain.  It is recommended that people gradually increase their water intake.  Signs of dehydration include constipation, thick urine, lethargy, mental confusion, and muscle cramping.  You can painlessly increase your water content by adding more fruits and vegetables that are high in water content such as apples, watermelon, tomatoes, and celery.  Also, be sure to increase your water intake if you enjoy diuretics such as alcohol, soda and coffee for they promote dehydration.  Keep it moving and drink up!!

TREATING FIBROMYALGIA WITH PILATES AND THERAPEUTIC MASSAGE!

Fibromyalgia is a chronic condition in which individuals experience a deep ache throughout their body.  The causes of fibromyalgia are unknown but it is likely that genetics, depression, and emotional or physical trauma could be responsible.  People who have fibromyalgia have an increased sensitivity in the brain causing them to have a lower threshold for pain.   Many people who suffer from fibromyalgia may also have depression, migraines, irritable bowel syndrome, post traumatic stress disorder, lupus, and rheumatoid arthritis, to name a few.  Individuals with fibromyalgia may experience, fatigue, headaches, numbness in hands and feet, interrupted sleep patterns, deep aches, stiffness to the body, as well as, depression, anxiety and memory difficulties.

Those suffering with fibromyalgia are encouraged to eat a healthy diet containing grains, fruits, vegetables, and lean cuts of meat.  It is also recommended that they avoid fried foods,  high calorie foods, refined sugar, and products containing aspartame and MSG as they may trigger symptoms of fibromyalgia.  Other factors that may aggravate the body and trigger symptoms is caffeine, alcohol, and cigarettes so it is advised to limit or avoid them.

Sometimes individuals with fibromyalgia avoid exercise for the fear that it will increase their pain.  However, the lack of exercise will make them feel worse in the long run.  It is advised that people with fibromyalgia engage in physical activity as it will help restore muscle balance.  Begin with just 5 minutes of walking, bicycling, or swimming and gradually increase to 30 minutes.   Always warm up your joints before engaging in any physical activity by performing slow circulation motions in both directions.  Remember to stretch as it improves circulation, increases range of motion, and lubricates the joints.  It is also advisable to incorporate a strength training or isometric routine as it decreases pain and helps with depression.  Pilates is an effective way to restore muscle balance in the body as its focus on centering, strengthening, lengthening, and flexibility.

Therapeutic massage is also beneficial for those suffering from fibromyalgia.  Therapeutic massage manually stimulates the body increasing circulation and therefore increasing the delivery of oxygen to the muscles.   Therapeutic massage helps decrease pain and stress and promotes balance in the body.

Be proactive in your health with nutrition, movement, and positive touch!  Remember to hydrate and listen to your body, rest when you need rest.

BEING OVERWEIGHT LEADS TO MANY HEALTH ISSUES...

danger ahead women with waist over 35' and men with a waist over 40'

Being overweight leads to many health issues such as high blood pressure, high cholesterol, as well as, a higher risk of cancer, sleep apnea, joint problems, and diabetes.  Pay attention to your waist size as well as your weight.  Women with a waist over 35' and men with a waist over 40' have an increased risk in heart disease, cancer,  diabetes, and respiratory conditions.  This size waist is dangerous because people who carry more fat around their abdomen also have higher amounts of fat surrounding vital organs like kidneys, liver, and pancreas.  This fat is known as visceral fat and it is thought to create chronic inflammation and has been linked to heart disease, diabetes, and certain cancers.  Begin to tackle the battle of the bulge, by consuming fewer calories, making mindful healthy food choices, adding exercise to your daily routine, getting adequate sleep, and reducing stress.  Begin by adding 30 minutes of exercise a day without fail, eat small frequent healthy meals, sleep 7 to 8 hours a night, and hydrate your body with at least 50% of your body weight in ounces!  Keep it moving!

DAILY EXERCISE TIPS FROM THE REVIVAL ROOM!

No equipment needed! Do these exercises anywhere! Remember to hydrate before, during, and after your workout!!

Squat Thrust

1.  SQUAT THRUST-  Stand with your feet together and squat down and place your hands on the floor next to your feet.  Jump your feet backwards into a push-up position, then jump feet back between your hands and stand up.  Repeat 10x.

Mountain Climber

2.  MOUNTAIN CLIMBER-  Start on your hands and knees and get into a sprint position.  Keep hands on the ground and run in place.   Be sure to keep your back straight and your neck in alignment.  Begin running in place for 15-30 seconds and work you way to 1 minute.

Walking Lunge

3. WALKING LUNGE-  Start at one end of the room, go forward on one leg and ben down so that your knee is directly over your toes at a 90 degree angle, push through the heel of your to raise up and switch legs.  Repeat 10x on each leg.

 Note: Massage therapy is effective for decreasing muscle aches and soreness and promotes faster healing time.  Book a massage today!

HIGH BLOOD PRESSURE INCREASES RISK FOR HEART ATTACK, STROKE, EYE PROBLEMS, AND KIDNEY DISEASE!

High blood pressure raises the risk for heart attack, stroke, eye problems, and kidney disease.  Also, when a person has high blood pressure and diabetes it doubles their risk for developing cardiovascular disease.  Weight control, physical activity, and nutrition have a large impact on blood pressure.  Studies show that coffee may combat high blood pressure because it improves blood vessel elasticity.  Things that affect blood vessel elasticity are blood pressure, age, gender, smoking, physical activity, body weight, nutritional habits and diabetes.  When a physician detect high blood pressure they normally prescribed an anti-hypertension medication to help control blood pressure.  However, they are risks and side effects associated with taking these types of medication such as dry cough, lightheadedness, dizziness, rash reduced appetite, increase in blood potassium, and can change the flavor of foods.  Therefore, before medication is an option speak to your doctor about changing your diet and adding exercise as a way to combat blood pressure.  The effects of  a healthy diet and exercise regimen are a decrease in blood pressure, decrease in risk for cardiovascular disease, decrease in stress hormones, increase in energy, weight loss, and an increase in mental focus.  Movement heals, so get moving!!  Begin with a light walk for a minimum of 30 minutes per day.  If you are unable to do 30 minutes in one session, break it up into three 10 minute sessions.  If a busy schedule is the problem, learn to incorporate exercise in your daily routine by taking the stairs instead of the elevator, parking father away so that you need to walk to your destination, and take the long way to the bathroom.  Even these small changes will have a positive effect on your health.  

take the stairs!

Also, massage therapy is effective in decreasing blood pressure, so book a massage today!  

COMBAT CANCER, IMPROVE MOOD, DIGESTION, AND SLEEP, AND RELIEVE PAIN FROM MIGRAINES WITH MASSAGE THERAPY!

Massage therapy is not only effective in promoting relaxation but also in combating cancer, improving sleep patterns, digestion, and mood, and promotes faster recovery from injury or surgery.  Massage therapy increases circulation, allowing the body to pump more oxygen and nutrients throughout the body, stimulating lymph flow and boosting the immune system.  It also relaxes tight muscles, increases joint mobility and range of motion, and provides relief for back pain and migraine headaches.  Live healthier and happier with massage, you and your body deserve it.

NECK OR BACK PAIN? PILATES IS ESSENTIAL FOR NECK AND BACK HEALTH!!

Pilates helps correct posture, develops core strength, promotes flexibility, and increases body awareness.  Pilates is gentle on the body as it does not stress your joints and ligaments.  Pilates is helpful in reducing and preventing neck and back pain by addressing the underlying structural imbalances in the body.  Back and neck health is effected by lack of core support, pelvic instability, muscular imbalances, poor posture, and lack of body awareness.  

Child pose to relieve tension in back.  Kneeling on mat with your butt on your heels, knees hip distance apart, lean forward and drape your body over your thighs with your arms reaching out in front of you breath deep and relax.  Gently rock your hips side to side. 

child pose

DAILY EXERCISE TIPS! HEALTHY WEIGHT! YO-YO DIETERS AND ONE TIME EATERS..READ ON

When you lose weight without exercise, you lose both muscle and fat.  However, when you gain weight without exercise, you gain only fat.  Yo-Yo dieters that continually gain and lose and gain and lose end up gaining proportionally even more fat because of the muscle loss that takes place every time they lose.  One- time eaters who consume all their calories in one meal, gain more weight than those who divide their calories into several small meals.  This type of eating signals the starvation mode to ignite, making their bodies want to store fat rather than burn it.  When you deprive your body of food, your metabolism slows down and makes your body want to store fat.  Understand when and why you eat.  Appetite really comes in two forms physiological and psychological.  Physiological signals of hunger include an empty feeling in stomach, headache, and feeling faint.  However, psychological signs that ignite hunger can be attributed to mood, senses, and social situations.  It is important to recognize when to eat and why your eating.  Eat to fuel and satisfy your body rather than to console or excite.  Understand that not eating enough is as detrimental to your health as overeating.  Learn to plan your meals!  Most diets fail because they are impossible to maintain on a long term basis.  Incorporate fresh fruit and vegetables into every meal, avoid fried foods, and limit your intake of sugar, salt, and fat.  Also, be aware of the caloric content in beverages, as those calories can add up quickly.  Get your body moving on a daily basis and keep it moving.  Beginners start with 20 to 30 minutes per day of light cardiovascular exercise such as walking or bicycling.  Any movement is improvement.  Always hydrate before, during, and after physical activity.  Keep it moving!!!

DAILY EXERCISE TIPS! NO WEIGHTS NEEDED!! WALL SIT, SUPERMAN, BICYCLE CRUNCH!

Good Morning.  The following exercises work with your body weight so they can be done anywhere.  Get ready for winter sports with these simple exercises.

1. Wall Sit- with your back against a wall and your feet about 2 feet away, slide down until knees are at a 90 degree angle. Hold as long as you can, repeat 3 -5x.

Wall Sit

2.  Superman- Lie on stomach with arms and legs stretched out.  Raise arms and legs off the ground a few inches, hold for a few seconds then lower.  Also, as an option you can alternate opposite arm  and leg. Repeat 10x.

Superman

3.  Bicycle Crunch- Lie flat on floor with your low back pressed to the ground.  Place your hands besides your head, and curl up (DO NOT CLASP HANDS- this will place too much pressure on your neck!) Bring your knees to about 45 degree angle and slowly go through a bicycle pedal motion.  Touch your left elbow to your right knee, then your right knee to your left elbow, and repeat 10x.  

Bicycle Crunch

Be sure to breath and hydrate!!!!

DAILY EXERCISE TIPS! EXERCISE AND YOUR METABOLISM!!

 Metabolism means change or transformation.  Your metabolism is responsible for converting food and other substances into energy and other metabolic byproducts used by the body.  Metabolism is a function that allows our bodies to use food to maintain function, repair damage, heal injury, and release toxins.  Nutrition, hydration, and physical activity have a direct impact on one's metabolism.  Metabolism aids in digestive functioning, as well as, the absorption of nutrients.
  Increase your metabolism with exercise.  Exercising reduces body fat and increases lean muscle mass.  Cardiovascular exercise speeds up your metabolism for several hours after your workout.  Also, lifting weights increases lean muscle mass and muscle burns up to five times more calories than fat.  You need to eat calories to burn calories.  When you don't consume enough calories your body reacts by slowing your metabolism and storing more of the food you eat as fat, instead of using that food for energy.  Eat small frequent meals to keep your metabolism functioning efficiently.  EAT BREAKFAST!!! When you do not eat breakfast your metabolism slows down, hence it goes back to bed.  Upon waking, drink a glass of water to hydrate the body and eat something within 30 to 60 minutes.  Eating whenever you are hungry will give you more control on what and how much you eat.  Remember to hydrate, nourish, and move your body!!!

DAILY EXERCISE TIPS! EXERCISE AND DEPRESSION!!

What is depression?  Depression occurs when a person has an overwhelming feeling of worthlessness.  This lost or empty feeling effects sleep. mood, and appetite.  There are several contributing factors to depression such as family history, level of stress, and the strength of the immune system.  Exercise is effective in the treatment of depression in that it reduces stress, increases endorphins, and improves sleep.  In addition, exercise strengthens the heart, increases energy levels, lower blood pressures, and reduces body fat.  Signs of depression include sleep depravation or too much sleep, a shift in appetite, and an increase or decrease in physical activity.  Movement heals, it will boost self esteem, increase energy, and release stress from the body.  Walking, swimming, bicycling, and dancing are all effective in the battle against depression.  Any movement is improvement.  Keep it moving :)

DAILY EXERCISE TIPS! LIFESTYLE CHANGES!

Healthy Food
The key to success is to make small sustainable changes in your lifestyle.  The way a person eats, how much they sleep, and how active they are play an important role in their health.  A persons diet has a major impact on their health for it contributes to weight, level of energy, and function of the body.  Begin by making some changes to your current diet.  For example, try to include more fruits and vegetables.  Increase your activity by parking farther away from your destination when running errands.  Make it a point to do 10 squats before you brush your teeth in the morning.  It is important to make changes that you can live with.  Sleep is another important factor in ones health.  When an individual is sleep deprived their reaction time is decreased, therefore increasing their chances of having an accident.  People that are tired sometimes suffer from moods swings, as well as a decrease in energy.    Get moving.  Find a activity or hobby that you enjoy that gets you moving.  Walk your dog, take a dance class, or take a hike.  Remember to hydrate!! Increase your water intake to equal 50% of your body weight in ounces.  A healthy body requires rest, proper nourishment, and activity.

DAILY EXERCISE TIPS! THE IMPORTANCE OF STRENGTH TRAINING

Strength training helps you lose weight, promotes a healthy heart, and protects your joints and back.  Your muscles serve as shock absorbers and balancing agents, therefore, the more muscular power you have, the less strain on your joints and connective tissue when lifting or exerting.  The benefits of consistent strength training are an increase in muscle size and tone, increase in muscular strength, and increase in tendon, bone, and ligament strength.  Strength training should be completed 2 to 3 times per week.  Weight should be heavy enough to fatigue the muscle in 8 to 12 reps.  Complete 2 to 3 sets of each exercise.  In addition, to the physical benefits of strength training, lifting weights improve psychological health by increasing self-esteem, confidence, and self-worth.  Keep it moving!  Remember to hydrate! A person requires 50% of their body weight in ounces for the body to be functioning optimally.  Also, be sure to include an ample amount of fruits and vegetables in your diet.  Note, resistance bands are a good substitute for machines and free weights as they are inexpensive and portable.

DAILY EXERCISE TIPS! EXERCISE AND HEART DISEASE!!!

Jumping rope

Physical inactivity is a major contributing factor for heart disease and stroke, as well as obesity, high blood pressure, high triglycerides, a low level of HDL cholesterol, and diabetes.  Physical activities that include aerobic exercises such as brisk walking, jumping rope, jogging, bicycling, and dancing help the heart by making it work more efficiently.  To help prevent cardiovascular disease engage in regular physical activity.  An increase in physical activity will promote healthy bones, muscles, and joints.  In addition to the physical benefits, regular physical activity reduces feelings of depression and anxiety, improves mood, and promotes a sense of well-being.  By combining regular physical activity and a healthy diet individuals can reduce their risk of heart disease.  Foods that may help prevent heart disease are corn, beans, artichokes, and carrots.

DAILY TIPS! EXERCISE INCREASES YOUR LIBIDO!!

Hello!  Regular exercise increases energy, stamina, and sex drive.  Sex is an act of intimacy that promotes health and well-being.    During sex the brain releases chemicals that protect the body against disease.  It also boosts the production of testosterone which leads to stronger  bones and muscles.  The five basic principles of pilates is concentration, control, centering, flow, and breath.  All components of a healthy sex life.  An increase in core strength equals an increases in the ability to hold positions for a longer period of time.  The ball transfer crunch is an excellent way to strengthen your core and enhance your sex life.  In addition to exercise, the four top foods that will increase your libido are asparagus, pumpkin seeds, halibut, and ginger.  So include these foods in your diet for maximum results!!

Ball Transfer Crunch 

1. Start by lying on your back with a stability ball held between your legs and your arms directly above your head.
2. Simultaneously raise your legs with the ball and your shoulders up towards the ceiling.
3. At the top grab the ball with your arms and return to the starting position with the ball in your hands.
4. Repeat this movement and transfer the ball back to your feet.
5. Repeat. 

DAILY EXERCISE TIPS!

Triceps Dip

Good Morning!  Your triceps muscle is located on the back of your arm and is responsible for straightening your elbow.  To perform triceps dip place your hands shoulder width apart on a secured bench or chair.  Beginners should have knees bent, shoulder width apart with your ankles in alignment with your knee.  Be careful not to allow the knees to go over the toes as this can cause you to strain.  As you get stronger you will lengthen your legs out to increase intensity.  Straighten your arms, keeping a slight bend in your elbows to keep your triceps engaged and slowly bend at your elbows and lower you upper body down towards the floor until you are at 90 degree angle.  Then press firmly in to the palm of your hands, tighten your abdominal muscles and lengthen into starting position and repeat.  Please note that poor posture and repetitive movements may create dysfunction in connective tissue and possible injury.  During this exercise be sure to keep your head and neck in alignment with the body and lengthen up through the spine while engaging your core as you perform each repetition.  To stretch the triceps, place one arm overheard and position your forearm as close as possible to upper arm, then grasp elbow overhead with other arm and pull elbow back and toward head, hold stretch, and repeat with opposite arm.  Stretching and flexibility training will improve muscle imbalance, increase joint range of motion, relieve excessive tension of muscles and joint stress, and improve neuromuscular efficiency and function.  Be sure to hydrate before, during, and after your workout!!

Massage therapy will decrease muscle soreness and tension, increase circulation, and promote muscular balance in the body.

DAILY EXERCISE TIPS!

Plank

Good Morning!
Lets keep it moving with some low impact cardiovascular exercises such as walking, bicycling, or swimming.  These exercises allow you to enjoy the benefits of cardiovascular exercise without undue stress on your joints and tendons.   Work your core (abdominal and back muscles) with push-ups and planks.  To begin, get on your hands and knees, place your forearms flat on the mat and be sure that your elbows are directly below your shoulder.  It is Important to make sure that your head stays in alignment with your body and tighten your abdominal muscles.  Beginners may have their knees bent, more advanced will have their legs lengthened out.  Beginners start with 10 seconds and work your way to 1 minute.  For the more advanced you can increase the intensity by lifting one leg or arm while in the plank position.  Also, massage therapy reduces muscle tightness, increases flexibility and range of motion, as well as promotes relaxation and overall balance in the body.  Remember to hydrate!!! The body requires 50% of your body weight in ounces for your body to be fully hydrated.  Keep it moving.

DAILY EXERCISE TIPS!

JUMPING JACKS, SQUATS, AND LUNGE

Good Morning and Welcome to the Revival Room!
Movement heals a body so get moving!
Start you day off simple with 10 of each jumping jacks, squats, and lunges.  For beginners, no weight is needed, just be sure that when you are completing the squat that your knees do not extend over your toes!! Very important to keep you butt back and align your knees over your ankles.  The same rules apply when you are doing lunges, be sure that your knee does not extend over your toes.  As an alternative to the standard jumping jacks, instead of bringing your legs out to the sides you can extend them forward and back.  Remember to hydrate as dehydration can be responsible for headaches, fatigue, and muscle aches.
Also, if your feeling stressed a massage is a good way to alleviate tension in the body, increase blood circulation, and a decrease in blood pressure.

Welcome to The Revival Room!!!

Christine Muller
Revival Room

Hi, my name is Christine and my passion is to help others live healthier lives through positive touch and exercise. I realized how important it is to be kind to yourself and your body after two very traumatic events changed my life forever. As a part of my healing process I began eating healthier, exercising, and getting massage therapy on a regular basis. Finally, after so much pain and suffering, I found peace. I knew that I wanted to help people feel better about themselves and their bodies, so I enrolled in massage therapy school and began working as a personal trainer.

I graduated from Connecticut Center for Massage Therapy in Westport, Connecticut with a focus in clinical therapeutic massage. I specialize in the assessment and treatment of soft tissue injuries, chronic pain, and those wishing to promote balance and harmony within their body. I use a blend of bodywork techniques including Deep Muscular Therapy, Swedish massage, and Sports massage. In addition, I am an IM=X Certified Pilates Instructor. IM=X is an integrated movement xercize that develops long lean muscles, improves posture, increases metabolism, and adds flexibility to the spine.

I am a health care professional who is committed to assiting my clients with life style changes through nutrition, exercise, and body awareness.