Mental & Physical Health in the Time of

Psst... which one of them has Parkinson's? By. Megan Leipholtz Certified Personal Trainer and Head Coach Rock Steady Boxing

Holiday Hacks By. Raelynn Dickey, NDTR , Accreditated Personal Trainer

How to Stay Motivated to Work Out (Even on the Tough Days) By. Tracy Vincent, CPT, Assistant Manager Zimmerman

Back to School Fitness By. Lyssa Lovejoy - Owner/Trainer

What's Hip By. Tracy Vincent, CPT, Assistant Manager Zimmerman 

A little about how I became a yoga instructor. I first started my yoga journey taking classes in 2003 through Buffalo Community Education, not knowing anything about yoga. For decades I practiced yoga routinely, usually on a VHS tape or a DVD. I know, dating myself!! Then I joined Fitness Evolution in about 2010 and took a couple classes here from time to time. Yoga seemed to relief stress for me as my first career and passion was law enforcement. For 23 years, I wore many hats as an officer. Most of my career was in detective work. When I would routinely add yoga to my week, I was much more at ease, stronger mentally. When I was not practicing yoga, I still worked out, often taking other classes the club had to offer. It seemed like a friend of mine, and I were always trying the latest BeachBody DVDs, other challenges, I added running into the mix and strength training, but I was missing the positive mental health piece when I wasn't practicing. During my in-person classes or on video, I always thought to myself, I should teach this. I was always taking something from class from the instructors. Physical things I liked about their class, things I didn't like. Verbal things I liked about their class and things I did not. So fast forward 23 years as an officer, I medically retired and needed something healthy to do. I became a yoga instructor taking my training online (Covid) through Yoga International. I still honestly did not understand all yoga was but quickly learned about the history, philosophies, several different types, ect... I grew to love it more! I wanted to be the person that helped me for so many years be at ease after a long day at work, or sad stressful week after investigating the dark side of society. I hear the sighs from certain fellow yogis after their hard shift in the ER, on the road in uniform, ECT...and thank them for taking care of their mental wellbeing! What is yoga? For those that have never tried it, yoga is essentially configuring your body into various positions and then holding that posture for some time. In these positions your muscles tighten, and your balance is challenged. Keeping the posture requires focus and attention to what you're doing. And while our bodies are engaged, our mind is tasked solely with concentrating on finding and keeping stillness with each pose. We have instructors that will help you through the whole process. * Yoga contributes greatly to the mental and emotional well-being for most everyone. Studies show practicing yoga releases helpful brain chemicals, like gamma-aminobutyric acid, dopamine, oxytocin, serotonin, and endorphins. That release helps calm your body and soul and makes you feel better. * Beginners can start incorporating yoga into their daily routine by setting goals and being disciplined, just like with any new physical activity. I often hear from someone that they are not flexible enough to do yoga. Consistency pays off. Start with a beginner practice, like a gentle flow, a restorative class, or hatha flow. You will get looser and more flexible as you go. Use tools to help you like blocks if you can't quite touch the floor in the various poses and a yoga strap. You'll want to use a sticky mat, so the mat doesn't slide on you if you are on a smooth floor. It is also important to use a thinner mat without a lot of cushion. That will help balance poses be easier. I say stick with these types of practices but add to them. Add a vinyasa or power class to gain more strength, balance, and strong mindset. * Once it becomes a habit, you won't break it! Whether it is 1st thing in the morning to set you up for an outstanding day, or a nighttime ritual to get you settled for bed, or a scheduled class at the club, keep doing it. I promise it will get easier. Physically you'll become more flexible and be able to the moves and poses with ease. It is true that your body may not ever be able to do every pose. We all have restrictions and BUT we can accommodate!  Join us at the Yoga and Arts studio in Monticello, we also offer yoga classes in Buffalo on Mondays, Tuesdays, and Wednesdays. Check out our website for a current class schedule. https://www.fitevomn.com/group-classes-monticello or https://www.fitevomn.com/group-classes-buffalo

February is Cardiovascular Awareness Month

No, I do not have all the answers, long from it. In full transparency I am in full menopause at 54, my mother was at 41. I am not ashamed to say as a fitness professional how I missed the boat with my own health but perhaps a bit embarrassed as I learned just how much I didn’t know. Then it hit me like a ninja! I didn’t feel as if I changed a lot of my physical fitness, not enough anyway to warrant the changes I underwent. I am still learning! I was like a lot of fitness professionals that meant well and took what we learned in health and wellness workshops and journals to educate ourselves and passed it to clients. Even consulted medical professionals when I had questions. However, I didn’t know “what I didn’t know to ask” . I already knew with menopause; it was a significant challenge for me like many women. I judged myself with no grace. From the ages as early as 35 well into our 60’s we can start with perimenopausal, to full out menopause, to post. The physical and emotional changes that accompanied this stage of life felt overwhelming and very lonely (but I wasn’t, neither are you). However, it's essential to remember that “I” had the power to advocate for my own health and well-being . It was important to be an active participant in my menopausal journey. The advancements in research surrounding menopause, and the significance of finding the right healthcare provider was confusing. No time like the present! It did not happen overnight, that is for dang sure.

As a personal trainer at the gym, I often get asked by clients who are eager to tap into the new workouts and exercises my opinion, which I am happy to educate, however this is my full time career that I do charge for personalize programming, opinion is not personalized. One of the more recent things in 2023 I've noticed is the popularity of workouts instructions from YouTube or TikTok videos rather than seeking guidance from a certified trainer (more on this in a moment). I'm all for social media and trying to motivate others and realize it can be a great source of inspiration. Yet these platforms can sometimes pose challenges when it comes to effectively and safely learning about the why and how's of fitness and exercise routines.