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VIDEOS: GETTING BACK IN SHAPE POST-BABYVideo: Getting into shape after giving birth | 2:33

Personal Trainer Eva Eckert talks about how to stay fit at her gym Peak Physique Personal Training in Nanuet March 30, 2017. Carucha L. Meuse/lohud

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Riverstone's Mommy and Me yoga class helps women with their newborns get back into shape again. Ricky Flores/lohud

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Elizabeth Harold of Tarrytown with her son 6-week-old son William stretch with other students at the Mommy and Me Yoga class at the Riverstone in Tarrytown on Mar. 30, 2017. (Photo: Ricky Flores/The Journal News)Buy Photo

Getting fit and staying fit and healthy both pre- and post-baby area challenge for many women, especially when it comes to getting back intoa physical routine after giving birth.

Moms who want to get in shape post-baby face a slew of different challenges, including fatigue, body image concerns and emotional stress.

The rules about how soon and how much you should exercise are different for every woman, but most doctors and midwives encourage moms-to-be to keep up an exercise plan throughout pregnancy and beyond. For many new moms, exercise classes and any fitness regime can start roughly 6 to 8 weeks after birth, depending on whether it was a vaginal or cesarean section birth.

KEGELS AND KETTLEBELLS:Moms-to-be who work out

WORK IT OUT:Keeping moms-to-be in the gym

PROFESSIONAL ADVICE:Doctors orders on pregnancy workouts

Here are some local options for Lower Hudson Valleynew moms stepping out six weeks or six months after the birth of their child.

The modest gym at Nanuet's Peak Physique Training Center looks like something you might expect if you werelearning to box professionally or trying any other strenuous physical activity. But during the week, its filled with moms and their babies trying to get in shape post-baby.

The evolution happened naturally, saysEvaEckert, co-owner of Peak Physique Training Center, who notes that Peak is a family gym. She owns the facility with her husband Steve and knows what its like tonavigate new motherhood while trying to get fit with a new baby.

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Ive had two c-sections so Im a perfect example of someone who understands the body and knows how to recover, she says.

Our mission is to reach as many people to stay healthy and avoid surgery, says Eckert. The programs here include kickboxing, boxing andboot camp. Eckert puts the gum's slogan, "no excuses," which is postedall around the gym, into practice for her clients. Workouts should not be easy," she says. "We check with you every step of the way, plus teach you what to eat.

That said, Eckert notesthey make modifications for moms who are working up to certain exercise goalsand the intensity can be adjusted even in group sessions. There are so many levels of help here, she says.

Owner Eva Eckert is photographed at her gym Peak Physique Personal Training in Nanuet March 30, 2017. (Photo: Carucha L. Meuse/The Journal New)

Yehudis Teitelbaum of Nanuetbrings her 8 pound son Mendy to the gym and says she has lost weight since starting here in September.

"I gained a lot of weight after I got married; happy weight, she says. I lost 50 pounds since Ive been working out and I have my stepdaughters wedding in June so I am hoping to lose 15 more, she adds.

Teitelbaum has seen an improvement in her health and energy level since she started under the guidance of the team.

I was given the clearance to work out six weeks after (the baby)but I felt weak and tired at first, says Teitelbaum. She took advantage of the help offered and encourages other moms to get moving sooner rather than later.I think its important to go right away because people get comfortable in their mommy body, and their mommy clothes, in their mommy pants, she says.

"Its not a gym but a culture," says Eckert. She encourages women to make the effort for the positive physical and mental payoff of regular exercise.

We underestimate ourselves when we say I cant do this, its too hard; come in because we show you motivation, saysEckert.

GO:PeakPhysique Training Center, 233 West Route 59, Nanuet.845-893-6529,http://www.peakphysiqueny.com/

At Crossfit Momentum, Stephanie Vaughan's goal is getting moms healthy pre- and post-baby.

If they were members through pregnancy, we start them back into the regular classes and scale movements as necessary" after delivery, she says.We have new members come in for a pre-screening with one of our coaches; some may stick with personal training or our non-barbell class, Velocity.

Vaughan says both pregnant and new moms should expect modified movements for their workouts, with gentle moves to protecttheabdominal wall and pelvic floor while they are healing.

The Rockland gym offers a range of programs including Velocity, a high intensity workout, and Crossfit, moving between high and low intensity. Vaughan says new moms have to remember to take the time to heal and build strength post-birth.

Women are strong and need to be strong through the birthing process," she says. "But this is also not the time to be competitive with the others in the class. This is a time to stay fit and maintain."

GO:Crossfit Momentum, 256 Main St., Nyack. 845-348-1110,http://www.crossfitmomentum.com/

Tina Tiongson of Tarrytown with daughter M.A.Z.zy (cq) at the Mommy and Me Yoga class at the Riverstone in Tarrytown on Mar. 30, 2017. (Photo: Ricky Flores/The Journal News)

Riverstone Yoga in Tarrytown is more about community then strenuous activity. Step into the tranquil space andthere isa circle of new moms on yoga mats and tiny babies situated in front of them on cozy pillows ready for class.

"We really pride ourselves on being a learning center for deeper learning for yoga and yourself," says owner Patricia Fischer-Donohue. The center offers a pre-birth class calledMoms 2 B; and about 80 percent of new moms continue on to the mommy and baby class.

"As long as the doctor says its okay, we want you here because the more you move the better you feel," she says.

The community of moms and babies serves as a support group for participants with babies ranging from six weeks to eight months at this Thursday morning class. And even though little ones are welcome, the focus is on the caregiver.

"Its really about the mom its not about the baby. So the baby is there and the baby is going to cry and sometimes this place has the volume thats through the roof, but its great because nobody cares and the moms are in it together. Which is really, really important."

New mom Tina Tiongson relishes her weekly class where sheand her 8-month-old daughter feel welcome.

Sarah Laccrrubba of Bronxville with her 8-week-old son Dean at the Mommy and Me Yoga class at the Riverstone in Tarrytown on Mar. 30, 2017. (Photo: Ricky Flores/The Journal News)

"It's a really great opportunity to get out of the house with your baby; there are very few places you can be comfortable bringing your baby, all your stuff and take care of your baby and be around other people." She started prenatal yoga in Astoria, Queens before moving to Tarrytown; she is a yoga newbie and plans to continue.

"I started at eight weeks because that was my first opportunity for support at eight weeks, and I went religiously."

"Its very different than a regular yoga class; we are very mindful of the changes that have happened in the body," says yoga instructorTori Cronk.

Trying to create a body-positive environment, Cronk encourages new moms by teaching properbreathing techniques and being in the moment.

"We take real care in moving and breathing in a very specific way so the body can start to re-acclimate and the moms can connect with their evolving body and we incorporate the babies in the practice as well."

It's an environment where new moms are welcome to care for the baby, whether it be feeding, changing or cuddling, without leaving the space.

"Nobody gets upset if the babies cry and sometimes we do a lot of yoga and sometime we do a little bit of yoga," says Cronk. "We really go with the flow; there's no set format because babies are unpredictable."

GO:Riverstone Yoga, 2 Hudson View Way, Tarrytown. 914-332-9642,http://www.riverstoneyoga.com/

For moms who want to mix interval training with stroller movements Fit4Mom is an option. After trying Fit4Mom, Kristen Riolo, a mom of three, decided to open her own franchise. The Northern Westchester center has been open for over12 years.

"I saw it on the Today show, did the training in Atlanta and decided this was what I wanted to do," she says."It is tremendously fulfilling. I have my kids nearbyand I'mable to contribute financiallyto my family."

A 60-minuteinterval training class incorporates strength training using arm bands,cardio, body toning intervals, with theletter of the week song to keep the babies entertained. Stroller Strides and Stroller Barre classes are open to new moms who want a complete workout incorporating the stroller. "We take moms as soon as four to sixweeks postpartum; and take kids as long as they enjoy a ride in the stroller up to fouryears old," saysRiolo.

The class takes place indoors atThe Westchester shopping center in White Plains and St. Theresa's Catholic School in Briarcliff Manor plusoutdoors at Kensico Dam.

"We stopfour or five times during the class to do cardiovascular exercise and well as strength training to get a total body workout," Riolo says.

Startedin San Diego, California, the exercise program geared for moms uses indoor and outdoor locations where moms and babies meet regularly to exercise with their babies and bond with their local communities.

"All of our programs are about providing women strength in motherhood. It can be a difficult and tiring job," saysRiolo.

Once a week, there is a play group for moms and their babies plus regularinformational sessions for the new parents. "It is themed; we bring in experts from time to time to talk about sleep training, apediatric dentist, and a relationship expert discussing how your relationship with your partner might change post-baby," Riolo says.

A certified personal trainer in both pre- and post-natal exercise, Riolo says it's fulfilling working to get local moms fit."Meeting tremendous women and being able to help other moms to reach their fitness levels has been inspiring," she says.

Her moms stay with the class from three months to six years.

"They get a phenomenal total body workout and get to connect with other moms and their baby. They get to take care of themselves and have a total workout that morning."

GO:Fit4Mom, Kristen Riolo,914-977-3038, kriolo@fit4mom.comhttp://westchester.fit4mom.com/

Twitter:@krhudsonvalley

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WASHINGTON Alton Villegas offered an unusual call to action March 29 for an 11-year-old boy: Destroy the ice cream man.

Alton is a member of the Salt River Pima-Maricopa Indian Community where nearly 10 percent of tribal members have Type 2 diabetes, including members of his family.

My mom and my grandma have diabetes, a lot of people in Salt River have diabetes, sadly, said Alton, who has been diagnosed as pre-diabetic. I think a lot of people have diabetes because they dont eat healthy and they dont exercise.

Thats what brought Alton to Washington March 29, where he was the youngest of six witnesses urging the Senate Indian Affairs Committee to reauthorize the Special Diabetes Program for Indians.

The program grants $150 million a year to about 300 programs that push diabetes prevention to tribes in 35 states, said Rear Adm. Chris Buchanan, acting director of the Indian Health Service. The program will end after September if it is not reauthorized.

Since the program began in 1997, tribal obesity rates have remained stubbornly high, said Sen. John Hoeven, R-North Dakota. He said Native Americans still have a greater chance of being diagnosed with Type 2 diabetes than any other group in America, and that diabetes is their fifth-leading cause of death.

But Hoeven, the committee chairman, also acknowledged at the hearing that the grants have helped lower diabetes and its complications, such as limb amputations, heart disease and kidney failure.

But theres still more work to be done.

The Salt River Pima-Maricopa Indian Community, like other grantees, uses its grant to educate families on the benefits of exercise and balanced diets, offering free family-oriented exercise classes and programs that promote healthy lifestyles.

After a 6-year-old on the reservation was diagnosed with Type 2 diabetes about three years ago, the tribal council began more screening at schools and found 52 percent of students were above the 95th percentile for weight.

When a screening showed that Alton was at risk for Type 2 diabetes, his family learned that he qualified for the Youth Wellness Camp in Prescott. Grant money from the federal program lets the tribe send at-risk youth to the camp.

I wanted to be healthier, so I went to camp, Alton said. I wanted to be able to help my mom and my grandma be healthier.

The healthy eating and daily exercise at camp helped Alton lose almost 16 pounds. His mother, Felicia Jimerson, said Altons new outlook on eating healthy and exercising is rubbing off on her three other kids.

Alton said that he tries to help his family and friends make healthier decisions, but they do not always listen.

I tell them all the time but not a lot of people care, cause that means they have to give up Hot Cheetos, said Alton, who has seen his friends buy at least four bags of the snack a day from the ice cream man.

We must destroy the ice cream man! Alton told the committee, to laughter.

Rachel Seepie, another member of the Salt River Pima-Maricopa Indian Community credits some of her success against her Type 2 diabetes to educational programs funded by the grant program.

After initially managing her condition with medication, she decided to turn instead to exercise and eating well. That has helped her lose weight, lower her blood sugar, decrease her average heart rate and complete two Iron Man triathlons, Seepie said.

Now, she is a senior fitness specialist with the Diabetes Service Program and teaches group exercise classes on the reservation.

My vision is that the Salt River Pima-Maricopa Indian Community and our members will learn how to become healthier, and they will have long full lives without Type 2 diabetes, Seepie told the committee.

Jimerson said after the hearing that can only happen if the grant program is reauthorized.

I think if they can continue that funding, its definitely going to make a change, she said. If that funding goes away, were in huge trouble.

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Arizona youth joins tribal officials to push for diabetes program funds - Navajo-Hopi Observer

Franklin County Family YMCA is offering a new addition to its ScriptFit program for clients who are battling Parkinsons disease. Doctor-referred clients can now participate in non-contact boxing training that can offer improvements in symptoms and motor control. Boxing programs specifically for Parkinsons patients have gained popularity nationwide in the last several years and research has found that such training offers many advantages over traditional exercise options.

A typical session of the Ys Parkinsons Boxing Club program consists of a warm up, strength, flexibility and balance exercises, and boxing drills. Participants work through different combinations of drills on a double end bag (a light bag suspended on an elastic cord), focus mitts (pads held by a trainer), the heavy bag, and slip bag (a light bag for practicing evasive work), arranged in timed rounds. Each workout emphasizes endurance, coordination and balance, according to individual client needs. The intensity of training can be adjusted for clients who may be suffering from other ailments or who are returning to exercise.

After just a few weeks, clients in this group show significant improvements in movement quality, Fitness Director Randy Simpson said. Their stride looks smoother, they can work a bag for a full 3-minute round, and they start beating me to the punch on mitt drills. The best part is watching the look of surprise on their faces when they realize that theyre moving like a fighter balanced, agile and confident. As a lifelong martial artist, I have serious respect for how hard they work to overcome their challenges.

Moderate, sustained aerobic exercise has been shown to have protective benefits for the brain. Existing neurons are maintained, new neurons are created, cranial circulation improves, and memory and motor control are improved. Research has shown that non-contact boxing training has significant positive impacts on gait, balance, mobility, coordination, endurance, strength and movement quality. It also offers a challenging, fun option for people who dont enjoy typical cardio exercise options.

Y members can join the program by signing up for the Script Fit with a note from their doctor, Simpson said. The Boxing Club option is currently only available for Parkinsons patients, but Id love to offer it to other groups in the future. Were seeking sponsors for equipment so that we can grow the program with more bags and gloves we can expand our ability to offer this in a group format.

For more information about ScriptFit, or about the Parkinsons Boxing Club program, contact Randy Simpson, YMCA Fitness Director, at 489-9622.

See more here:
YMCA offers program for sufferers of Parkinson's disease - Franklin News Post

It seems there are few weekends which do not have some type scheduled charity walk.

Walking is one of the best exercises you can do for yourself. It is a gentle way to speed up your metabolism and if you walk for enough time, you can burn off some calories. It also is kinder to the feet, ankles, knees and hips. The hardest part is to get yourself out the door.

Research shows that physical activity is the key to a healthy lifestyle. The potential benefits to a regular walking program include lower blood pressure, a reduction in stress and arthritic pain and an improvement in circulation. However, those over 40 years of age should consider a medical check-up before beginning any exercise program.

To be able to have fun in your walking program and reach your exercise goals it is important to wear the proper shoes. After all, the feet are the gatekeepers to the lower extremities. Many individuals who take up walking programs have a tendency to over-pronate, meaning the body weight rolls off the inner arch instead of going through the entire foot and rolling off the ends of the toes.

This is an inefficient way to use your feet and can cause foot, ankle, knee hip and lower back pain. Neglected, this type of foot dysfunction can lead to structural defects. A prescribed orthotic device (insert in shoe) will redistribute your weight and help you walk more naturally.

It is important to warm up and cool down before and after exercise, and to pace yourself into a regular walking routine. It is much wiser to start off slowly and let the working muscles receive the blood flow for all out walking. Keep in mind that the hardest part is taking that first step out the door! Walking is a great prescription to a healthy lifestyle.

Dr.Robert F. Weiss is a podiatrist specializing in foot and ankle surgery. He was a member of the Medical Advisory Committee of the 1984 and 1988 Olympic Marathon Trials. Weiss is a veteran of 35 Marathons & has a practice in Darien, affiliated with Stamford Hospital and member of Stamford Health Medical Group-Foot & Ankle Institute, and resides in Westport.

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The Running Doctor: Explore a charity walk - Westport News

Finding the time (and the money) to get to the gym can feel like an impossible feat. But those barriers are slowly being broken down, thanks to the rise of on-demand workout programs, which bring celebrity-grade, instructor-led workouts to your phone, laptop or smart TV so you can exercise whenever you want, wherever you are.

5 MILITARY-INSPIRED MOVES FOR A FULL-BODY WORKOUT

Just be sure to pay extra-close attention to your form. When streaming live, its really up to the individual to make sure their form is correct because if youre not doing it correctly, you can actually do more harm to your body than good, Laura Gail Diamond, an ACE-certified personal trainer, told Fox News.

Ready to try the trend? Start with one of these seven programs:

Daily Burn Price: free for 30 days, then $14.95 a month What youll get: Choose from over 20 programs (and over 700 workouts) to find the one that aligns with where you are in your fitness journey. Not sure where to start? Take the sites two-minute assessment, which gathers stats like your age, gender, workout preferences and fitness level, and then recommends the right program for you.

THESE PIECES OF FURNITURE DOUBLE AS FITNESS EQUIPMENT

Physique 57 Price: free for 30 days, then $30 a month What youll get: a subscription delivers 24/7 access to workouts from the popular barre studio. Sort through the collection of videos based on time (from 10 to 57 minutes) and workout type (cardio, restorative and strength training are your options here). And dont worry about not having a ballet barre in your living room many of the workouts require zero equipment.

Peloton Price: free for 14 days, then $5.99 a week or $12.99 a month What youll get: Like cycling? This ones for you: The Peloton app stockpiles over 3,000 on-demand classes and streams live ones daily from its New York City studio, so you can tap into an in-class experience from whatever stationary bike you have access to. Big fans can spring for the $1,995 Peloton bike (plus $39 a month for access to classes), which allows you to compete against other virtual and in-class riders.

4 MOVES TO GET A FIRMER, PERKIER CHEST

Beachbody On Demand Price: free for 30 days, then $99.95 a year What youll get: a Beachbody subscription sets you up with about 500 workouts including some from well-known programs such as P90X and INSANITY. Youll also score access to workout calendars, training guides and meal plans, making Beachbody a complete get-fit package.

Tracy Anderson Price: $90 a month What youll get: The celeb trainer has had a hand in shaping many Hollywood bodies, including Gwyneth Paltrow, and brings her signature method of promoting long, lean muscles to the rest of us at her five studios across the United States. Each week, one of these classes is recorded in real time, which you can stream and join in on from home with a mat, hand weights, ankle weights and an internet connection.

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Booya Fitness Price: free for one month, then $9.99 a month What youll get: If the name itself doesnt get you pumped up, the programs wide range of workouts will. You can filter through the library of classes featuring everything from prenatal to kickboxing based on your energy level, goal, how much space you have, desired workout length and equipment (though 75 percent of the workouts require just a yoga mat).

FitFusion by Jillian Michaels Price: free for seven days, then $9.99 a month What youll get: FitFusion lets you work out with familiar faces, like Jillian Michaels, who has videos here. At first glance, you may be intimidated by the over 155 hours of workouts, but its easy to narrow down your options by exercise type, whether its dance, yoga or high-intensity interval training (HIIT).

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7 of the best on-demand workout programs to do at home - Fox News

Cadets charged through the brush, aiming their weapons and yelling Bang! Bang! Bang! A few feet away, one of the enemies they downed leaned up just enough to take a bite out of a piece of pizza.

While Thursdays exercises were just training for Army ROTC cadets in Utah, the cadets were practicing skills theyll soon need. For the juniors, theyll have to demonstrate those skills this summer at an assessment camp.

This is a good stepping stone for all those cadets who are going there, said Maj. Toby Adamson, who is with Utah Valley Universitys Army ROTC program in Orem.

About 300 cadets from six Utah ROTC programs arrived in Fairfield on Thursday and will participate in the spring field training exercise. Its the largest exercise of its type in the state in recent years.

While there, the cadets camped outside and practiced land navigation, tactical training lanes, battle drills, combat first aid, shooting and a weapons familiarization course amidst a steady wind. The cadets, who woke up at 4 a.m. to start, blended into the hills and brush as they moved about their exercises Friday afternoon.

The cadets from the different programs were mixed up and divided into new groups to give them the experience of working with and learning from new teammates.

The event was organized by upperclassmen.

It is very much student run, said Tyler Meidell, a sophomore from BYU.

Hayden Schappell, a senior at BYU, coordinated with the other ROTC programs about organizing the exercises. He said the students are able to learn from other programs.

Everybody brings something different to the table, Schappell said.

Being one of the cadets who ran the exercises, he was able to see how crucial the leaders are to the other cadets.

Ive learned a lot about the importance of sustaining the efforts out there, he said.

One problem leadership had to fix early on was a group that used water faster than anticipated. The group ran out of water and it had to be replenished.

Schappell said the exercises boost the cadets confidence about their abilities.

Freshman Janae Hyde, a cadet who attends BYU, was able to watch the seniors plan, which gave her a new appreciation for what they do.

When youre out there, you dont realize how much work they put in, Hyde said.

For many of the students, the exercises introduced them to a new type of camping that required them to leave no trace that they were there.

A lot of this is new to college-age kids, Adamson said.

With seniors running the show, the ROTC instructors, or cadre, were able to watch the students demonstrate what theyve been taught.

They are doing extremely well, Adamson said.

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300 ROTC cadets converge on Fairfield for training exercises - Daily Herald

A new business has opened its doors and is offering a variety of exercise programs.

A new business has opened its doors and is offering a variety of exercise programs. High Point Studio, 421 Fairground Rd., Neosho, officially opened with a soft opening in October. "It was kind of like on a whim, Randy (my husband) was looking for office space, and what are we going to do with the rest of this space, and I said, 'I will take it," said Pam Cope, owner of High Point. "Basically I feel like the vision for this is to just like have it be a wellness center. I am offering one co-ed yoga class for men and women. But I would eventually like to get some wellness education training classes in here, really utilize this space for health and wellness - that is kind of my goal." High Point offers yoga, Zumba and pound classes. "I don't think that people understand the full benefits of yoga, as your body with aging and continuing working on your flexibility," she said. "Just like wakening up muscles, you don't even realize they are there that kind of lock up and freeze up. It is so beneficial for circulation, overall health...when you start seeing the true benefits of it (yoga), you get addicted. If you go a week without doing it, your body will start talking to you." Zumba is a combination of balance, cardio workout and a lot of movement, Cope noted. "We offer Zumba Gold, because that is offered for older americans," she said. "They do light hand weights, a lot of chair, so basically it is just keeping them in a safe place. There is all different levels of Zumba." And finally, the pound class is fairly new. "This workout was designed by two musicians and they use drum sticks. a 45 minute workout," said Cope. Since she opened, Cope said the feedback has been great. "Everybody that has come has loved it, they are super excited to have this place," she said. "Eventually I will add classes." For more information on pricing and class times, call 355-2085.

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Business offers various exercise classes - Neosho Daily News

Forty mountain climbers, 20 leg lifts, 20 toe touches, a 30-second plank, then repeat. That's just half ofDay One's workout requirementinfitness celebrityKayla Itsines' 12 weekcourse.

Itsines, a 25-year-old personal trainer from Adelaide, Australia, has taken Instagram by storm. She shares selfies of herself in workout gear and dramatic before and after photos of clients to show that her exercise program works.

Her social media presence has fueled a booming business. Itsinesoffers a 12 week program dubbed bikini body guide (or #bbg) andtakes clients through a daily 28 minute workout with a corresponding meal plan for $52.95. She also offers an app, Sweat, that takes users through a similar workout through a mobile version of #bbg that costs users $19.99 per month and offers snack suggestions such ashard-boiled eggs and cucumbers.

Itsines has the self-proclaimed largest female fitness community with 15 million followers, but she isnt the only one in the Instagram body guide game. Anna Victoria, creator of the Fit Body Guides, boasts 1.3 million followers on Instagram and offers a12-week diet and exercise program run for $79.95.

Itsines and Victoria each attempt to foster communities of body positivity. Itsines told the Cut that a bikini body is when you feel comfortable in a bikini. And Victoria has shared two side-by-side photos of herself to show how angles and lighting can make the same body look differently.

Still, the "after" photos of clients following the program tend tofeature women with defined abs, muscled thighs, and taut arms.

Theprograms stress that they are designed for women of all sizes and fitness abilities. But can a client really expect to see such a dramatic change in their body after a 12-week program?

Theres so many variables that could dictate differences in the types of changes that people see in their bodies, Jessica Matthews, a senior advisor on health and education for the American Council on Exercise, told ATTN:. It would be completely inappropriate and unprofessional for me to say, yes every single person who does this will see these results. Because thats not the case. Every body responds to exercise differently.

Matthews notes that these regimes hit many of the staples of an effective workout plan. They also meet the American College of Sports Medicines guidelines for time spent working out weekly, incorporatingresistance training, cardio-respiratory training and focus on all the major muscle groups.

But theres still some room for improvement. Matthews said she wishes the programs included warm-ups and offered more variations to accommodate a wider audience, like modifications to increase or decrease the difficulty of individual movements.

Karina Knight, a registered dietician and founder of the California Nutrition Group, told ATTN: that the food guides are plagued by the same problem.

Many of these generalized plans only include age, gender and physical activity, which is a good start, Knight said, but that ideally, [food guides] should be tailored for individual needs such as age, gender, physical activity, medical history, medications, and education.

Itsines meal plans are between 1,600 to 1,800 calories a day and feature lots of smoothies, low-fat cheese, and small portions of avocado.

From my experience, unless required for medical reasons, strict diets do not work, Knight said. People usually quit after 4-5 weeks and the main reasons are due to food cravings, unable to follow a strict diet in social situations, lack of time to prepare their own meals and most importantly, lack of family or social support.

However, it's quite possible that theInstagram community can create a version of thatsocial support network.

What I think these programs have done so well is theyve created communities around it, Matthews said.

Social support is a huge factor when it comes to the actual adoption and ultimately the adherence to a regular routine of physical activity.

Continue reading here:
Are Instagram Fitness Guides Too Good to Be True? - ATTN (blog)

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In Indian Country, a gym membership isnt a cultural norm. The incidence of heart disease and obesity are high there. So northern Idaho's Coeur DAlene tribe is incorporating culture into its fitness programs.

Its not Sweatin to the Oldies or High Intensity Interval Training. Its powwow.

The Coeur DAlene tribe is known for two things: its hospitality and its powwow. The cultural celebration is one of the largest native gatherings in the nation.

So, the tribe borrowed from that tradition and created an exercise program based on powwow dancing.

The tribe has released a workout DVD. The series includes a warm up and breaks down moves for six dances typical at Powwows, including the mens fancy dance.

The hip move involves lifting your knee up and then circling it out to the side, all while bouncing to the drum beat.

A tough workout

The tribe also hosts weekly classes at the Coeur DAlene Wellness Center.

Several times a week people gather here on the second floor to dance along to the DVD together. Tribal member Ryan Ortivez gave a lot of credit to Powwow Sweat

I lost 13 and a half pounds, he said. Im aiming to lose 40 pounds by the end of the year.

Ortivez quit smoking this year. He also gave up junk food and soft drinks.

Wellness Center Director LoVina Louie keeps everyone moving through the various dances. Sometimes, she pauses the DVD to workshop the most complicated moves.

She said its harder than it looks.

If you dont do it regularly, your calves will hurt, like youre just out of breath, because youre just constantly bouncing, Louie said. Its almost like jump roping for 25 minutes straight.

Fighting obesity on the reservation

We know for example that American Indians and Alaska Natives are 60 percent more likely to be obese than non-Hispanic whites and so they have real health challenges in their communities, said Doctor Terry OToole with the CDCs Nutrition, Physical Activity and Obesity Division.

Since 1999, the agency has funded requests for community based health projects. OTooles office granted the Coeur DAlene tribe $2 million to develop Powwow Sweat. It also supports a community garden here, an effort to promote indigenous foods and a project that stocks the reservations gas station market with healthy food options.

Combating obesity requires more than just one initiative or one program, OToole said. It takes a variety of what we call population based strategies.

OToole said the goal is to achieve community-wide results. But, according to Louie, that goal isnt easy on a reservation, because mainstream fitness and nutrition programs dont meet the needs of tribal members.

Most programming is only physical, or its only nutrition, Louie said. Its in these compartments whereas, were more holistic.Its that combination of Native tradition and exercise that keeps Ortivez and his neighbors coming to class each week to watch the DVD and dance alongside each other.

Its a lot more attractive than doing jogging or the bicycle for me, because it also relates to my culture, Ortivez said.

In addition to losing weight and getting healthy, Ortivez wants to be in good enough shape to dance in the tribes Powwow this summer. If he does, it will be his first time.

Read the original post:
Northwest Tribe Brings Powwow Tradition To The Gym - KUOW News and Information

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