Frequently Asked Questions

 

Vision

Intuitive Eating

Yoga (Semi Private & Group classes)

Personal Training

Core Values

Project Zero

Hot Yoga

10 Reasons to have a Coach

Integrative Fitness

Aging Gracefully

Yin Yoga

 

Who is Raving about Coaching?

Yoga (general questions)

Diabetes Education

Pilates (Private & Semi Private sessions)

 

Pilates (general questions)

Corporate Well-Being

 willPower & grace®

 

Fitness Coaching

Yoga (Private sessions)

Functional Training

 

 

Vision

Mind/Body: Balance’s vision is to provide modalities of physical movement that encourages our clients to be active, competent and responsible role models for generations to come who value their own health as much as they value their loved ones health. To educate and support our clients in filling their tool box up with holistic movement in small suburban neighborhoods around the world. Changing one community at a time and creating global partnerships of well-being. We want to create a family brought together by common goals and bonded through fun, freedom, love and belonging and power.
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Core Values

Mind Body Balance values integrity, honesty, openness, personal excellence, self-responsibility, mindfulness, constructive self-criticism, continual self-improvement, grace, patience, mutual respect, balance and intent. We are committed to our clients and partners and have a passion for overall well-being. Our ultimate goal is for our clients to transform their mind and body finding balance through learning and self-discovery. We partner with our clients to take on the big challenges and their goals and pride ourselves on seeing them through it till we reach the top of that mountain. We hold ourselves accountable to our customers, partners and community by honoring our commitments, providing results and striving for the best quality of life. We appreciate and celebrate all modes of movement and embrace the difference that mind body exercises can make in the quality of one’s life. Our clients are our most important component of our business and the lifeblood and future of Mind Body Balance. Only by satisfying our client’s first, do we have the opportunity to satisfy their future needs and have the opportunity to keep pioneering the way in physical movement. We will go to extraordinary lengths to satisfy and delight our clients, we know that by doing this we turn our clients into advocates for our business. Our community of advocates does more than use the services of Mind/Body: Balance they practice with us, they talk about us to friends and others, and they love us. If we can meet our clients needs competently, efficiently, knowledgeably and do it with flair than we are successful. We generate greater appreciation and loyalty from our clients by educating them about personal cognitive development, physical self-care, spiritual self-care, environmental control and holistic self-care as we view the mind and body in totality. We take responsibility for our own successes and failures. We celebrate success and see failures as opportunities to grow. We recognize our responsibility to be active participants in our local communities. We give 5% of our profits every year to a variety of community causes.
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Integrative Fitness

Using your mind and body we create a fitness program that fits your life and creates a balanced life. Mind/ Body: Balance’s ultimate goal is for their clients to transform their mind and body; finding balance through learning and self-discovery. Mind – Fostering mindfulness and a culture of conscious living, or being engaged in the experience of the present moment connecting us to a deeper purpose Body – Encouraging the integration of many pathways. Finding the practices that work best for each individual; encouraging a commitment to the essence of learning, discovery and mastery

Balance – Cultivating the development of balance in all facets of your life as the centering principal for sustainable health.

Mind Body Balance is passionately committed to improving the health and fitness of all people. We want to enhance the lives of people through safe and effective mind body exercises. We want to be the first place you think of, that will provide you with a supportive environment to accomplish your goals; where you can develop a sense of community. We offer this through client training, teleconferences and retreats. We are focused on delivering compelling client training through knowledge, credibility, inspiration and intra-personal growth opportunities. Mind/Body: Balance inspires all people to attain healthy living and healthy bodies through creative and fun fitness programs, resulting in a lasting balance of body, mind and spirit.
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Yoga (General Questions)

Who can practice yoga?
Everyone no matter age or level of knowledge…what is more important is awareness of body and breath. With awareness comes control and control brings grace and beauty.
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I’m not very flexible, can I do Yoga?
This is not the most important issue. You do not need to be already flexible or have the ability to do difficult poses to do yoga—with practice comes vitality and health.
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What do I need for class?
Comfortable clothing that is stretchy and breathable but not to loose, bare feet, and you may need a sweater to put on during final relaxation.
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What is the appropriate amount of time to wait after eating, before practicing?
Prior to class, it is suggested that you do not eat a big meal or leave two hours between a big meal and class. A small snack prior to class is fine (piece of fruit, protein bar/drink, apple, dates, skim milk, yogurt etc.) If you need a snack after your practice some suggestions might be a bagel, carrots, raisins, banana, grapes etc.
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Do you have to be a vegetarian?
No, but if being a vegetarian works for you, that’s great too. We encourage conscious mindful eating which is being aware of your choices as we eat throughout the day.
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Are there any specific ages that should not participate in a yoga practice?
No, however depending on age, mental and physical ability you may need to modify or select class that best meet your needs. Examples maybe: kids yoga (games and poses to help hold interest), Senior Yoga (poses maybe modified to fit abilities and health), pre and Post natal yoga (modified to fit changing needs of mom), etc.
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How often should I practice and how long should each practice be?
This is your own personal answer that best fits your life. But, let’s face it, the more you practice the more benefits you’ll see. The best thing is to listen to your body and ask what it needs (energy level, old injury pop up, feeling great, stressed, etc.).
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When can I expect to see progress in my yoga practice?
Everyone responds differently. Our uniqueness as humans is what makes us so interesting. What is important is to embrace your practice and let go of goals, competition with us and others, judgment, and expectations. Remember yoga is a life practice, not life perfection.
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What should I feel like during a practice?
Each practice is a journey. Each pose is experimentation. We learn to listen to our bodies. Learn to find that place between hard and soft and breathe. Practice with total attention and realize the journey between poses is just as important as the destination to practicing advanced yoga.
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What should I feel like after a practice?
Keep a journal and note how you feel with one word. If you’re feeling lightness, equanimity in your body, you’re probably on the right track. If you’re feeling overly sore you need to develop a self-respecting awareness for your body and analyze the nature of the problem and not push ahead (Do you need to tone it down, do you need extra guidance in alignment, etc.). Yoga is not about touching our toes but what we learn about ourselves on the way to touching our toes.
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Do I need to be religious to practice?
No, yoga is a spiritual, rather than a religious practice; it does not interfere with any religion. Some people find it enhances their own personal religious beliefs.
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Pilates (General Questions)

What is Pilates?
Pilates is a method of physical movement that stretches and strengthens the body while at the same time; creating balance within the body. Every exercise has a reach and pull that connects into this flowing “dance” of sorts. This exercise system has guiding principles of Concentration, Centering, Controlled Breathing, Precision, and Flowing Movement. The five parts of the mind, Intelligence, Memory, Imagination, Intuition and Will/Desire, work together with these guiding principles.
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How do Pilates and Yoga Differ?
There are many kinds of practices of Yoga and Pilates, each with different, yet unified, goals. Yoga and Pilates all are Mind, Body, and Spirit exercises. But there are some very distinct differences. Yoga holds poses, while Pilates is a flowing movement system. Yoga is great for stress relief or to take an inner journey with some flexibility poses. Pilates is a beautiful link of both flexibility and strength while working the mind. I teach and practice both. I often say, “Yoga didn’t help my Pilates but Pilates helped my Yoga and Yoga saved me money on a therapist.”
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What does Classical Pilates mean?
Classical Pilates protects Joseph’s Pilate’s work. When classical Pilates is taught with the Pilate’s principles, it is a mind-body-spirit exercise system. A classical Pilate’s teacher is committed to teaching a fitness based, systematic and integrated system with the original integrity of Joseph Pilate’s work. Movement heals!
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How often should I do Pilates?
One time a week is saying “I am thinking about becoming fit.” and it is better than doing nothing. You will receive the minimum benefits of Pilates and it is a good way to get your feet wet. Two times a week is average, you are on your way to being fit and will see average benefits over time. Three to Four times a week is ideal and you are on your way to being super fit. You will also see the maximum benefit from the practice.
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What are some benefits of Pilates?

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What’s the difference between Mat and Apparatus work?
Mat work is typically done on the floor via group classes. Private Mat is done on a Cadillac or Reformer in which you can use some small equipment to help you feel the essence of the exercise if needed. Mat work is considered the method and the heart and soul of Joseph’s work. Apparatus Work can be anything from a Reformer, Chair, Barrels, Cadillac, or Ped-o-Pul. Joseph built these apparatus so he could help his clients perform the mat work better. The apparatus is a complement to the mat work. It supports and challenges the body as it learns new, efficient movement patterns.
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What is the difference between mat classes / group classes and private session?
Mat classes consist of exercises performed on the mat with some movements performed with small apparatus such as a Magic Circle or Theraband. Private Sessions have movement performed on all kinds of apparatus, originally designed by Joseph Pilates, and unique to Pilates. A private class typically consists of Reformer and Mat, then “Individual Needs” (done on other apparatus according to your body’s needs) and “Endings.”
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How do I determine if I should do group classes or privates?
Ideally, private sessions are a great start to build a base on and are highly recommended. This way you can develop the skill that you need, safely through truly individual attention tailored to your needs. Group Mat classes are great too because they cost less and can be a wonderful introduction to Pilates. Either way you will still be strengthening your powerhouse. A combination of both is the best of both worlds. Group classes, though, are not recommended for clients with serious injuries or limitations. Instead, these clients require private instruction. We also stress taking self-responsibility in group classes. If the studio or gym you are taking classes at does not level classes, for your safety, opt out of exercises or take the modifications offered for the exercises that you don’t feel confident.
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Why so few exercise repetitions in the Pilates method?
I will first quote Joseph Pilates himself, he once said, “A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion.” In Pilates we focus on Precision of movement. It isn’t how many you do, it is how well you do them. Every movement has a purpose. Joseph Pilates said, “Contrology is not a system of haphazard exercises designed to produce only bulging muscles”
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Will Pilates help me lose weight?
Pilates helps in re-shaping the body. It creates a long, lean muscle, which can help in reducing inches in the body if practiced consistently (weekly) with a high frequency (3 to 4 times). As with anything, the ideal is balance; meaning some light-to-moderate cardio and healthy diet go a long way in losing weight. Mind/Body: Balance is here to help you create that balance in your life.
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What should I eat before doing Pilates?
Pilates has a lot of deep abdominal work so a full stomach doesn’t really work well with this practice. I suggest eating something light about 1½ hours prior to your session.
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What is Pilates Fusion?
Well, this could mean several things. Pilates Fusion isn’t classical Pilates. Pilates Fusion could be one of the following; going through some of Pilate’s principals but doing no Pilates exercises or combining some Pilates movements with some traditional gym exercises.
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What do I wear to do Pilates?
Pilates is practiced in your bare feet. You will want to wear comfortable exercise clothing. A good support bra for women and a jock strap for guys is helpful too. Be mindful (for both men and women) that sometimes you are elevated, meaning tops could fall down and shorts too. Wear something under your clothing like running shorts and undergarments if this might be a concern. Your teacher doesn’t want to be surprised!
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Fitness Coaching

Why don’t we meet in person, why is it all over the phone?
Your success is not dependent upon meeting in person. All you need is to be accountable for your exercise and eating, and documenting these activities in your diary, and using the Caltrac. Fitness Coaching by phone has been shown to be extremely effective in many studies including the Stanford University review article, Telephone-Assisted Counseling for Physical Activity, by Abby King, Ph.D. and Cynthia Castro, Ph.D. (Google for the complete article: Castro, C.M., & King, A.C. 2002. Telephone-assisted counseling for physical activity Exercise and Sport Sciences Reviews, 30 (2), 64-68.)
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Do I have to wear the Caltrac all day long?
If you really are serious about reaching your fitness goals you must wear the Caltrac all day, everyday. Why? The exercise part of the program is only a few hours a week and there are another 114 hours in a week that we can make significant use of in achieving your goals. It is during these everyday life activities that the Caltrac is most effective.
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What if I miss a call, or don’t fill out my dairy?
Fitness by Phone® is successful because you will be in charge of documenting your own achievements each day on specially designed fitness diaries. This gives you more control over your results, by keeping you on track with your goals and daily progress. Ultimately you are accountable for your success, life gets busy, so planned misses can be accounted for in your program and we can plan your week around your schedule. If you are traveling, we can also plan to keep you on track so you don’t come back from vacation or business travel 10 pounds heavier. If you are sick or have an injury this is also an important time to keep on track with your coach, they can help you ease back into your program, adjust your program or find alternatives while you get well and back on your feet again.

When doing fitness coaching by phone, the goals for each day are very specific so you know exactly what is expected of you. You will know the type of exercise to do, how long to do it, what heart rate level you should be working at, how many calories you burn while exercising, and how many calories you burn for the entire day. Don’t worry, we schedule rest days each week — you will not be expected to work out 7 days a week. However, you will still be expected to keep moving on your rest days.

Through weekly telephone coaching sessions (lasting 20 minutes) you will receive specific focus and direction and new progressive goals so that you continue to get results. These phone appointments become even more important when you are on a business trip, on vacation, sick or busy. These are the times when people usually drop out of their exercise program, and fall into the pattern of all or nothing, which usually means nothing. Your coach will take into consideration your weekly schedule and adjust your goals accordingly. The number one reason people are not successful with exercise is because they quit after only a few weeks, this system is designed to keep you motivated and moving, even when your life is busy.

You can see the importance of these two items (the diary and the call) to the accountability and success of your program. If it is a planned missed call then we have planned for the obstacle that is causing it. If you miss the call or your diary is not filled out, it is because you are not showing responsibility and commitment to the program… well then I’m sure you can figure it out…. you won’t see the results that you want. As coaches we are here to help you, motivate you, support you and work with you every step of the way. But, since there is no magic pill, you will be the one doing the hard work and also taking responsibility for adhering to your program that we create together.
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How is this better than traditional personal training?
By holding you accountable to someone other than yourself, the likelihood of sticking to your exercise program increases by over 2200%. Lack of motivation and commitment are the two main reasons why people drop out of an exercise program. The accountability of making weekly progress reports to your coach will keep you motivated and will provide you the support you need over time. Clients say they like Fitness by Phone® because of the:

 

 

  • Flexibility and Convenience – They can call from wherever they are for their weekly phone appointment and they can exercise wherever it fits into their day and their week.
  • Goal Setting – Goals are set around what exercise options clients have available to them and what they enjoy, and are customized to an individual’s health and exercise needs.
  • Fitness Diary – This is a planner to set goals for the week, with the guidance of the coach, and a place to track progress and achievements.
  • Support – Clients enjoy the support, encouragement and teaching of a professional coach who designs very specific personal exercise goals to maximize results and minimize the time spend achieving them.
  • Motivation – Motivational Activity Monitors provide immediate, objective feedback to tell them whether they are on track, or not, in the amount of activity and the appropriate intensity level of exercise.
  • Accountability – (Proven in studies to increase adherence to exercise by 2200%) The weekly phone call holds clients accountable to someone other than themselves so they are more likely to do the exercise they committed to do.

Fitness by Phone® offers convenience, flexibility, affordability and expert support.
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Does it matter whether I have any fancy or expensive exercise equipment or not?
No. The achievement of your goals depends on how much activity you do and the intensity of your exercise. Your activity monitor measures this information whether you are walking outside, exercising to a video in your living room, on an elliptical at a gym, or in a step class. Your coach may make equipment recommendations as you achieve greater levels of fitness. These recommendations would be based on where you like to exercise, your budget and your exercise preferences. However, other than our activity monitors, you do not need to have exercise equipment to get started.
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How long does it take to see results?
You know, there is no quick fix. Whether you’ve been sedentary for sometime or have been struggling with on again, off again exercise, it took many months, and probably years to gain your weight and it will require commitment, time and patience to see significant body changes. The good news is that activity monitors give you feedback about the progress of your exercise on a minute-by-minute basis; it is possible to see improvement in your fitness level and the amount of calories you are burning within the first week or two. Your coach will work with you each week to design a very personalized strategy to optimize how many calories you burn, yet minimize burnout, boredom and injury.
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Do I ever meet my coach in person?
You may or may not meet your coach in person. About 95% of the information you’ll receive from your coach will be given to you verbally. You already know how to walk and ride a bike, and probably you have been on a treadmill or stair master or followed a video or participated in a group exercise class of some type. Because the activity monitors, along with a health history and your specific goals reveal all your coach needs to know to support you with your fitness program; there is generally no need to meet in person. However, depending on your experience and skill with strength training, you may need to meet your coach to learn proper form.
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If all I want to do is lose body fat, why would I want to work toward doing strength training?
While cardiovascular activity like walking, running or biking burns a lot of calories, we want to help you maximize fat loss, even when you are sitting on the couch. Your body will burn 35-50 calories a day for every pound of muscle you have. But for every pound of fat you have your body will only burn 2 calories a day! Wow! Furthermore, between the ages of 30 and 70 years, the average person loses 30% to 40% of his/her muscle mass! Double Wow! Muscle loss is the main reason a person’s metabolism drops as they age. By developing some muscle, you can significantly boost your metabolism to be a lean, fat burning machine even when you are spending time being a couch potato.
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Do you provide any type of guarantee?
Yes, here are a couple of ways we guarantee our coaching services. To ensure your success, we provide complete fitness support and consulting, even in- between your scheduled phone sessions. Just call, e-mail, or fax us with your questions.

We provide a complete money back guarantee. If within your predefined trial periods you decide Fitness Coaching is not for you, we will refund your money upon the return of the motivational activity monitors. We want you to be totally happy with the results you get from this coaching system and be completely confident and comfortable signing up with us.

I’m so confident in the results fitness coaching gets clients, I give a money back guarantee that if you make an honest effort and are not motivated and are not getting better improvements within 8 weeks, I will give you your money back.
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This sounds like a very outrageously priced program. Isn’t it less expensive to join a club and work with personal trainer there?
No! It’s just the opposite. Think about how much it would cost for you to hire an educated, experienced personal trainer, 5-6 days a week, for the rest of your life, because that’s what it would take to maybe get the results you would get from this program. Remember it takes 5-6 days of exercise per week to get fat loss and most people do not exercise effectively without their trainer present. We’re talking $1500 to $2,000 a month. Without the effective use of the motivational activity monitors, it is highly unlikely you would achieve these kinds of results. Also, you would need to be available for your personal training appointment everyday without fail, and your trainer would need to be available to you each day. A great alternative to achieving these kinds of results is to learn how to become personally motivated and focused on how to get the results you want without depending on the presence of a personal trainer for every workout. Your personal motivation combined with our program can be yours for as little as $11.47 a day for an all-inclusive, result oriented package.
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Who does this program work the best for?

  • Busy Professionals
  • Time Restricted Parents
  • People Who Travel
  • People Who Have Health Issues
  • People of all fitness levels and of all ages that just need direction and encouragement to make exercise part of your life

IMAGINE! Having the body, health and energy you want.
IMAGINE! If all of this was possible!

  • No impossible-to-maintain diets (cardboard tastes yucky)
  • No expensive, lifetime gym commitment (that you never go to)
  • No miracle pill exists (not even Viagara)
  • No radical surgery necessary
  • Nothing (I really mean NOTHING) crazy
  • Through a PHONE
  • When it’s CONVIENIENT
  • Developing SELF-EFFICACY
  • Teaching you PERSONAL ACCOUNTABILITY

Remodeling your lifestyle

  • One day at a time
  • One week at a time
  • One month at a time

Until you’ve realized

  • “Your personal goals are within reach!”
  • “You can accomplish them!”

Many features make Fitness By Phone® a successful Program.

  • Motivational Activity Monitors….We use 2 technical devices in fitness monitoring…this allows you to check how your doing 24 hours a day, 7 days a week
  • Specially Designed Fitness Diaries…Don’t worry we schedule rest days, but… you are expected to keep moving…this diary helps you control your results by keeping you on track with your goals and daily progress
  • Having a Master Phone Coach…Weekly telephone sessions that will get specific focus, direction, and new progressive goals so you continue to get results. The #1 reason people are not successful with exercise is because they quit…this system is designed to keep you motivated and moving, even when your life is busy
  • Secret of Accountability….By holding YOU ACCOUNTABLE to someone other than yourself the likelihood of sticking to your exercise program increases by over 2200% (yes… that’s really two-thousand-two-hundred percent). Lack of motivation and commitment are the 2 main reasons why people drop out of an exercise program.

There are many features to a successful fitness coaching program like motivational activity monitors, specially designed fitness diaries, having a master phone coach, and secret of accountability. Motivational activity monitors we use 2 technical devices in fitness monitoring this allows you to check how you’re doing 24 hours a day 7 days a week. Specially designed fitness diaries don’t worry we schedule rest days but you are expected to keep moving this diary helps you control your results by keeping you on track with your goals and daily progress. Having master phone coach weekly telephone sessions that will get specific focus, direction, and new progressive goals so you continue to get results.

The number one reason people are not successful with exercise is because they quit, this system is designed to keep you motivated and moving, even when your life is busy. Secret of accountability by holding you accountable to someone other than yourself the likelihood of sticking to your exercise program increases by over 2200% (yes, that’s really two thousand two hundred percent). Lack of motivation and commitment are the two main reasons why people drop out of an exercise program.

Imagine, having the body, health and energy you want. Imagine if all of this was possible. No impossible to maintain diets, no expensive lifetime gym commitment, no miracle pill exists, no radical surgery necessary nothing crazy. Instead it is through a phone, when it’s convenient, developing self-efficacy, and teaching you personal accountability. Remodel your lifestyle one day at a time, one week at a time, one month at a time. Until you’ve realized your personal goals are within reach and you can accomplish them. I’m so confident that you will get results, if you make an honest effort and are not more motivated and are not getting better improvements within 8 weeks, I will give you your money back.

Together we will design a realistic, individualized program for you providing coaching, progression analysis and support to help you achieve your exercise goals.

For more information about Fitness by Phone® Coaching feel free to call Kimberly at Mind Body Balance (734) 457-9003 or e-mail kim@mindbodybalance.com.

Intuitive Eating

I’ve tried everything to lose weight, why is Intuitive Eating different?
Intuitive eating is a natural way of eating. In fact, everyone knew how to eat intuitively as a baby. You ate when you were hungry, and stopped when you were full. You ate only for physical hunger, not emotions or environmental influences. As you got older, other factors influenced your eating until you were no longer in touch with your own physical hunger. The fact is, if you eat when you are hungry and stop when you are full, your body will eventually return to its natural body weight. No dieting, no deprivation, no beating yourself up. You can eat this way the rest of your life, lose and maintain your weight, and consistently be satisfied, physically and emotionally. There is no diet that can promise that!
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When can I expect to see results?
The answer to this question is not an easy one. Every intuitive eater’s experience is different. It depends on how many diets you have been on, your body’s own chemistry, and many other physical and emotional issues. Some people can begin to see results right away, but the average is three months. Sometimes it can take up to a year or more. The bottom line is this: are you willing to learn to eat intuitively, take care of yourself, and wait maybe up to a year for weight loss, in order to keep it off for the rest of your life? What other options do you have? Another diet and subsequent weight gain?
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What about exercise?
Exercise is essential for anyone wanting to improve health, gain fitness or lose weight. As a personal trainer I believe strongly in the benefits of exercise. I also believe that at least 80% of the time, clients do not reach their goals because of their eating habits. This is regardless of how well the client has been sticking to an exercise program and how intense that program has been. During the Intuitive Eating process, we will address exercise, but only after a solid foundation has been built for overcoming emotional overeating. At that time, exercise will reinforce and enhance the tools and skills you have learned.
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Do I have to buy any special food or supplements?
You will never be asked to buy any specific food or supplements. Intuitive eating is not a diet; it is relearning the way you knew to eat as a baby. This is a way you can eat for the rest of your life, and all foods are allowed because you can eat this way in any situation, anywhere and any time. You can eat out and enjoy yourself, no more dreading a party or business lunches because of the food, even enjoy the wonderful foods around at the holidays and not gain the usual 10 pounds!
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But I never feel hungry, how will I know when to eat?
Many people feel that they are never hungry. But this is a result of losing touch with your body and its hunger cues. This isn’t your fault! You knew real hunger as an infant, and you screamed when you needed to eat. You also stopped eating when you were full. Gradually, we unlearned physical hunger and start taking cues from our parents (don’t eat that, you’ll spoil your dinner), time of day (lunch time, etc.) or other environmental influences (remember how you had to finish your dinner because of all the starving children) As you learn true hunger and fullness and eat only when you are hungry, your body will return to its natural weight. Many Intuitive eaters say they never ate breakfast because they weren’t hungry. By skipping breakfast you are missing out on a metabolism boost that can burn more calories! Now they are hungry for breakfast, burning more calories and back in touch with their bodies.
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You say I can eat anything I want; shouldn’t I be eating only healthy, nutritious foods?
This is a great question. While it is ideal to eat certain foods that provide good nutrition, if you only allow yourself to eat these foods, you are entering deprivation. Chances are you will start to crave the other foods that are off limits. Get ready for a binge if this happens. In Intuitive eating, all foods are allowed, from skinless chicken to chocolate. At first, you may eat a lot of the foods that you have stayed away from for so long. Eventually, as you get back in touch with your body you will naturally start to crave those foods that honor your body. You will eventually find the right balance so you can enjoy your food and nourish your body.
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Can’t you just tell me what to eat?
If it were that easy, diets would work! Only you can determine what your body needs at any time. It may not seem like it now, but when you reestablish that connection with your body, it will tell you what it wants. Diet programs that tell you what to eat and what not to eat set you up for feeling deprived and result in overeating. Sometimes your body may actually want chocolate, or some other formerly forbidden food! Intuitive eaters are able to respond to this need, enjoy it, without guilt, and move on with their day feeling satisfied.
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My schedule is so crazy; I don’t think I can always eat when I’m hungry. Could this still work for me?
Absolutely yes! Intuitive eating is a way of life, and it should fit your lifestyle. You will learn how to adapt the intuitive eating principles into your personal schedule and life. Intuitive eating can work for anyone, anywhere, including: those who eat out all the time, who eat on the run, women with families, and anyone else who wants to finally end the diet deprivation backlash cycle.
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I hate writing down what I eat! Do I have to keep a food diary?
Most chronic dieters have kept a food diary at some point. It is understandable if you are resistant to this process again. The food diary in Intuitive Eating is different. You are using it to learn physical hunger and fullness and to document what and when you eat so your coach can help you through this process. The good news is that you will only use the food diary for a short period of time. Our goal is to get you to the point that you do not need to keep a diary because you will automatically be eating in response to physical hunger, and tracking is no longer needed.
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Project Zero

I am new to Mind Body Balance can I still take the Project Zero program?
Yes! Project Zero is for you as long as you are ready to change your lifestyle!
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I am going to be gone one of the weeks of the Project Zero. What do you recom­mend I do about missing the course work?
You can only miss 2 Saturday’s –you are responsible for the information that you miss, you can get the information from another classmate as name, email, and phone will be shared amongst each other in class. Remember that all classes expire at the end of the program.
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Is it possible to make payments on the Project Zero?
Yes. You may either pay in full, or break it up into seven payments as defined by the two packages. The first payment needs to be made by the first day of the Project Zero. The 2nd is due 4 weeks later. We do require a credit card to keep on file which will auto­mat­i­cally be charged accordingly depending on the payment option you choice. The first payment must be made in person or on-line.
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How long do the cardio sessions last and how does that work?
The majority of the cardio sessions are 60 + minutes long as we grow our runs though we will be out till everyone has completed their long distance. We have 3 cate­gories for the cardio, Walks, Walk/Runs and Runs.
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What if I don’t want to do the cardio, or prefer to do it on my own?
It does not change the cost of the Project Zero, but it is no problem to do your cardio on your own. No matter how you do it, we set your minimum goal during the chal­lenge to 2 hours in a week. We believe very strongly that the cardio, when combined with your Pilates and Yoga classes, is how you get the maximum, measure­able results.
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How many spots are there and how soon should I sign up to make sure I get one?
The maximum number of atten­dees for this chal­lenge is 20. This is a hard limit and we cannot accom­mo­date any more than that. If you’re absolutely certain you want to partic­i­pate, we recom­mend locking in your spot sooner rather than later.
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What if it snows during the Chal­lenge and the studio is closed?
If we have any snow days, inclement weather days, or the studio has to close for a full day for any reason, we add make-up days to the end of the Project Zero.
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Do I have to take the exact same classes each week?
No, that is one of the great things about the classes at Mind Body Balance flex­i­bil­ity. You are free to use your group classes as you need to, week to week. If one week you can come on Monday, Wednes­day, and Friday and the next week Tuesday, Thursday and Saturday, that’s your option to schedule as you wish. You will need to attend all of the lectures though (remember you can only miss two of those). We also require you to be at the orientation October 19th 2013 and the Final celebration on TBA (after our Trail Race).
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What if I lose my or break my monitors?
If you lose or break the included monitors, the client is responsible for repair and replacement at their expense.
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Aging Gracefully

How do I get rid of abdominal fat?
There are several key steps to reduce abdominal fat, they include:

  • Exercise
  • Balance Your Diet
  • Hormonally Balance Your Body
  • Reduce Stress
  • Get Adequate Rest

Links that play a part in this process include:

  • Insulin metabolism and body fat
  • Stress and body fat
  • Estrogen loss
  • Cravings created by high carb diets

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Why can’t I use weight loss exclusively as a way to get healthy?
Because weight gain is a symptom and you have to get healthy in all areas of your life. Not just in your weight loss but in balancing your life and your spirit. With a balanced mind, body and spirit you achieve and maintain your ideal. If you only diet to lose weight you will once again find yourself on the yo-yo dieting treadmill losing weight only to gain it back and more. You need to change your lifestyle to have permanent weight loss.
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How soon can I expect changes?
Each body is different and how closely you follow the 4-prong approach that you learn in the workshop plays a factor.

There is no set time for changes to occur because age, genetics, past health history, and habits, all play a role in the equation.
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I hate green foods; do I have to eat those?
No you don’t have to eat green foods, however, if you want to “return to your roots” and feed your body nutrients that it needs, you may want to give them a try.

You can accomplish this many different ways eating foods such as:

  • Salads
  • Smoothies
  • Soups
  • Casseroles

Just take it slow if needed. Green foods have a wealth of benefits and you could see some changes in about 3 to 4 months.
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I am on a specific drug, how does that affect my hormone levels?
This is beyond my scope of practice and I would recommend that you consult your doctor or refer to a doctor on your resource list for a second opinion. I can only account for my personal experience.
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I don’t live near any health food stores, so, how can I get food?

 

  • You can prepare some items yourself and throughout the course you will receive handouts to help you accomplish this.
  • You can use the World Wide Web to have items shipped to you. Just about every item you search for has multiple choices for you to pick from and some websites have been given to you in your resource list as well.

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This course sounds great, how do I sign up?
Call or email Kim at Mind Body Balance: (734) 457-9003 or kim@mindbodybalance.com.
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Diabetes Education

Why is exercise so important in managing diabetes?
Exercise moves glucose into the muscles for use as fuel in the same way that insulin does. Insulin works to move glucose into the body’s cells for fuel the same way that exercising muscles pull glucose out of the bloodstream to move it into the muscles for fuel.

Some benefits of exercise are:

  • Reduction of blood glucose levels
  • Reduced risk of cardiovascular disease
  • Improved insulin sensitivity (which means that exercise makes insulin more effective and may reduce dosage requirements or overall need for medication)
  • Improves ability to lose and/or maintain body weight (Best when combined with a healthy diet)

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How long and hard do I have to exercise to manage my diabetes?

Type 1
5 – 7 times per week
20 – 30 minutes
Low to moderate intensity
Type 2
4 – 5 times per week
40 – 60 minutes
Low to moderate intensity

For Type 1 diabetes, you should exercise 5-7 times per week with a duration of 20 to 30 minutes per day. Workouts should be at a low to moderate Rate of Perceived Exertion (3 to 5) (R.P.E.).

For Type 2 diabetes you should exercise 4-5 times per week with a duration of 40 to 60 minutes per day. Workouts should be at a low to moderate intensity (3-6/7) R.P.E.
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What is the Rate of Perceived Exertion (R.P.E.) method?

1-2

Very Easy

Can talk with no problem – strolling.

3

Easy

Can talk with no problem — exercising.

4

Moderately Easy

Talking is still fairly easy — feeling bit of exertion.

5

Moderate

Talking takes some effort — feeling a bit tough.

6

Moderately Hard

Hard Talking takes more effort — feeling like some work. Labored breathing every dozen or so words.

7

Difficult

Talking is much tougher — feeling like work. Labored breathing every or every other word.

8

Very Difficult

Can’t easily talk and gasping for air — feeling like hard work.

9-10

Extremely Difficult

Can’t talk at all.

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I like sweets; will I never be able to eat sweets again?
This isn’t true. You can eat sweets in moderation and as part of a healthy diet. For example, simple sugars should be ingested in very small amounts and on rare occasions. While adding in your favorite sweet may take some planning it can be done when its part of a healthy meal of protein, fat and complex carbohydrates.
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Why do I have to check my glucose before, after and 2 hours after exercise?
You check your glucose before exercise to ensure that it is a safe time for you to exercise. You check your glucose immediately after exercise and then two hours later, to see the effect exercise had on your body. The after exercise testing is very important to do because hypoglycemia can occur 1-3 hours after exercise (even up to 24 hours after exercise if the exercise was vigorous). Testing is a very important part of the process so that your glucose level doesn’t get too low. A journal helps to see what your pattern is and how your body responds to a healthy lifestyle. A journal is also great to take in to your doctor. With 4 to 6 months of tracking, the added information is very helpful to guide health care.
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What is involved with getting started on a program today?
Call Kim at 734-457-9003 or email her at kim@mindbodybalance.com to set up a FREE phone consultation to see if this program is right for you.

The Diabetes Management Program is a 25-week program designed to help you make a commitment to an exercise program while taking control of your glucose levels and helping with balanced eating.

This includes:

  • 8 weekly phone coaching sessions
  • 4 bi-weekly phone coaching sessions
  • 3 tri-weekly phone coaching sessions
  • Specialized fitness diaries
  • CalTrac® Accelerometer
  • Polar® Heart Rate Monitor
  • The Exercise Training Fan

You have easy access to a Master Coach with several years of fitness industry experience, in coaching people with diabetes and other health and fitness limitations.

We help YOU create a program that will keep YOU motivated and get YOU results!
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Corporate Well-Being

How does your program help me reduce health-care costs?

First you have to know your bottom line. Ask yourself, what are disease, stress, obesity, smoking and back pain costing my company in the form of absenteeism, higher medical costs, worker compensation claims, and disability as a result of poor diet and lifestyle choices? Every company has a diverse group of employees and many fit in one health risk category or another and every company can improve their bottom line.

A healthier workforce needs less healthcare coverage than a sick workforce. Diseases such as poor nutrition, smoking, obesity, diabetes, hypertension, high cholesterol, heart disease, back pain and other metabolic disease can be improved even prevented by good lifestyle choices such as diet, exercise, proper body mechanics, and self care.

The United States Surgeon General indicates that 75% of illness can be attributed to lifestyle choices. It costs employers an average of $1500 MORE per year to insure an obese employee than it does someone of average weight. This includes medical services, expenses, and premiums.

The total cost for employees in categories listed below is assumed to be even higher when other factors such as absenteeism and productivity are taken into account. Yearly claims costs to employers of an unhealthy employee has been reported as follows:

  • High Blood pressure $1.2 million
  • Sedentary lifestyle $1.2 million
  • Stress $1.3 million
  • Smoking $1.4 million
  • Obesity $1.5 million

Sony Corp. of America analyzed two years of claims data and found that employees with medical conditions that were lifestyle-related, or that could be changed incurred 50% of its indemnity plan costs.

Waste Management, Inc. implemented a pilot, stress management program for employees and their families; it reduced the total number of claims for the company and resulted in estimated savings of between $3,750 and $15,000 per participant, per year.

As the result of a pilot program at Honeywell, Inc., which offered a $200 cash incentive based on participation in a wellness program from a local health club, program coordinators estimated a 70% to 150% return on investment from reduced medical claims alone.

An analysis of the employees of GE Aircraft showed that medical claims submitted by the company’s fitness center members decreased by 27%, while claims made by non-members actually rose by 17%.

At the Westinghouse Electronic Assembly Plant, workers who participated in a local fitness program cost the firm approximately $1,715 less than workers who did not participate.

Other studies show that employees who exercise as little as once a week incur healthcare costs that are one-third to one-half lower than those who don’t.

As you can see, any amount of exercise and wellness education or even access to a gym helps in the bottom line. Even simple changes such as a lunchtime “brown bag” sessions learning about stress or proper nutrition can make a difference in raising awareness and aiding employees in lifestyle changes.
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How does your program lower absenteeism rates?
Reports show that healthier employees spend fewer days away from work due to illness, saving the company thousands and even millions of dollars on down time and temporary help. Wellness programs can also help alleviate depression and help employees manage their time and stress levels better, all of which are contributing factors to missed workdays.

Consider these examples:

In one study, members of a Travelers fitness center were absent from work significantly fewer days than nonmembers and in another four-year study; sick leave was reduced 19%.

At DuPont, each dollar invested in health promotion yielded $1.42 in lower absenteeism costs over a 2-year period.

Johnson and Johnson reduced their absenteeism rate by 15% within two years of introducing their wellness program. They also cut their hospital costs by 34% after just three years.

Northern Gas Company employees who participate in the company’s corporate exercise program take 80% fewer sick days than non-exercising employees.

Coors has saved over $2.3 million in lost wages due to absenteeism and $1.9 million in rehabilitation costs and cost avoidance.

Our program is designed around your company and your employees. If there are high stress rates then we work on stress reduction. If there is a high obesity rate we work on life style changes that include learning about diet, nutrition, and exercise. We work with you and make a plan for wellness for your company.
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How does it help productivity and profits?
Well, let me return the question to you for a moment. Are employee issues affecting productivity? According to a 2005 study by Watson-Wyatt, the top five employee issues affecting productivity are:

  • Stress
  • Personal Family
  • Chronic Medical Conditions
  • Unscheduled Absences
  • Lifestyle Related Medical Conditions

You can see in the top five are three reasons directly related to health. Your employee’s health directly affects productivity and profits. Here is the bottom line. For every dollar invested in wellness programs these companies saved:

  • Coors
  • Bank of America
  • Kennecoff
  • Equitable Life
  • Citibank
  • General Mills
  • Travelers
  • Motorola
  • Pepsi Co.
  • EBC Indiana
  • DuPont
  • Unumlife
$6.75
$6.00
$5.78
$5.52
$4.50
$3.90
$3.40
$3.15
$3.00
$2.51
$2.05
$1.81

(As reported by IRSA, the Association of Quality Clubs in their Benefit Newsletter dated May of 1997)

So on average the H.H.S. Department of Health Services reports for every $1 a company invests in employee health; there was a $4.50 return on investment.

Reports from other companies:

  • Union Pacific Railroad found that 80% of its workers believed that the company’s exercise program helped to increase their productivity and 75% felt that regular exercise was helping them to concentrate better at work.
  • A NASA study reported a 12.5% increase in productivity in their fitness program participants versus non-participants. They also found that participants were able to improve their work performance as well as enhance their concentration and decision-making powers.
  • A study by Saatchi & Saatchi Advertising revealed that 63% of the employees enrolled in the company’s fitness program believed that it improved their productivity; 75% said that it boosted their morale.

Caring about your employee’s health and wellness does help increase productivity and profits. Instead of asking yourself how much a health and wellness program will cost, ask yourself what will you gain on the dollar you invested.
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What do you do with your corporate well-being program?
We customize your employee wellness program to your specific workplace needs. No two individuals are alike and no two businesses are identical. You can have something as simple as a healthy monthly newsletter to one-on-one fitness coaching for your entire staff. The possibilities are endless and many combinations of services can be paired together to fit any budget. We don’t do generic and impersonal.
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What if I only have 30 minutes for you?
Get ahead of the curve and help your employees do the thinking part behind exercise. Fitness coaching offers your employees freedom and flexibility, which works incredibly well for parents, professionals and busy people who have a limited amount of time to make a difference in their life.

Fitness Coaching is a powerful relationship that allows employees to explore fitness and health concerns and goals, obstacles to achieving those goals and strategies to overcome the obstacles. Most people know what they need to do; they just struggle with taking action and then maintaining it for life. The greatest thing is that it can happen in as little as 20 minutes a week and that gives you 10 minutes to spare which leaves you more exercise time to fit in during the week.
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What if we don’t have a good space for you to do your program?
“Lunch and learns” can be done in a lunchroom, or a conference room or anywhere you hold an employee training or meeting. We can even make a circle of chairs in the main office and work there. Space does not have to be an issue.

Healthy Newsletters can go out digitally to email address or a paper version can be handed out. We do boardroom fitness assessments, which can be done in an office or boardroom.

If you follow the Fitness Coaching model, clients can work out at home or if you have an office size space, for very little expense you can furnish it with some small pieces of equipment.
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How is Workers Compensation reduced?
Workers Compensation is reduced when you have stronger and healthier employees. Accidents are reduced when you have improved body awareness and are more alert and energized and your stress has been reduced. Workers compensation rising costs have been a growing bleed on profits of organizations for years. All the money funded to fix the problem always comes with programs related to after the incident happens.

Let’s step out of the box for a minute. What if we develop a program to help the employee improve their lifestyle, get stronger, reduce stress and become healthier? Where that would take us? Employees want to take control of their health, they want to learn the life skills of self-efficacy, and everyone wins if injuries are prevented.

Sources:

The New England Journal of Medicine, (July 29), 1993.
The New England Journal of Medicine, (January 7), 1999.
The New England Journal of Medicine, (January 21), 1999.
Center for Disease Control (CDC) – HEALTH STATISTICS (July 26), 2000.
Wellness Councils of America
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Yoga

Private Sessions

Introductory/Beginner Yoga
You will learn correct physical execution, transitions, modifications and 40 + poses. Designed to refresh your mind and define your body. This program is great for anyone who is new to yoga or is just starting an exercise program. It focuses on yoga basics, including stretches, breathing, posture, and relaxation. Learn the essence of yoga in a non-judgmental and non-competitive environment.
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Advanced Beginner/Intermediate Yoga
This class is an extension from our introductory/ beginner yoga, you will start to experience some hands on adjustments from your instructor, learn 20+ poses with variations and modifications, and advanced breathing exercises. This challenging workout refines basic poses and increases your familiarity with more advanced poses. Additional standing poses, as well as beginning inversions, backbends and foreword bends will be incorporated into the class.
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Intermediate Yoga
This class is an extension of our Advanced Beginner/ Intermediate yoga, you will learn an additional 20+ poses and be introduced to the health benefits of meditation, learn the importance and benefits of journaling and mindful living as well as having consistence in your personal practice.
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Advanced Yoga
This class is an extension of our Intermediate Yoga and will include and addition of 30+ poses for you to learn and add to your tool box. You will also be introduced to the health benefits of sound therapy/ chanting and start to learn the Sanskrit name for poses you’ve come to love. We will also explore how to create a yogic living environment.
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Advanced and Beyond Yoga
This class is an extension of our Advanced Yoga and will include a personalized yoga program that you can take with you. The idea of this class is to explore unification of the body and mind. This class will give you the opportunity to take yourself the next level in your practice, create flow, manifestation meditations and body/ mind integration through body mapping.
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Semi-Private & Group Classes

Slow Flow Group Yoga
Slow Flow group yoga is an opportunity to explore and learn the principles of Yoga in a shared setting while still allowing for personal supervision and individualized instruction. You will learn correct physical execution, transitions, modifications and 40 + poses. Designed to refresh your mind and define your body. This program is great for anyone who is new to yoga or is just starting an exercise program. It focuses on yoga basics, including stretches, breathing, posture, and relaxation. Learn the essence of yoga in a non-judgmental and non-competitive environment.
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Power Vinyasa Group Yoga
Power Vinyasa group yoga is an opportunity to explore and learn the principles of Yoga in a shared setting while still allowing for personal supervision and individualized instruction. This is an extension from our introductory/ beginner yoga, you will start to experience some hands on adjustments from your instructor, learn 20+ poses with variations and modifications, advanced breathing exercises. This challenging workout refines basic poses and increases your familiarity with more advanced poses. Additional standing poses, as well as beginning inversions, backbends and foreword bends will be incorporated into the class.
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Intermediate Group Yoga
Intermediate group yoga is an opportunity to explore and learn the principles of Yoga in a shared setting while still allowing for personal supervision and individualized instruction. This is an extension of our Advanced Beginner yoga, you will learn an additional 20+ poses and be introduced to the health benefits of meditation, learn the importance and benefits of journaling and mindful living as well as having consistence in your personal practice.
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Advanced Group Yoga
Advanced group yoga is an opportunity to explore and learn the principles of Yoga in a shared setting while still allowing for personal supervision and individualized instruction. This is an extension of our Intermediate Yoga and will include and addition of 30+ poses for you to learn and add to your tool box. You will also be introduced to the health benefits of sound therapy/ chanting and start to learn the Sanskrit name for poses you’ve come to love. We will also explore how to create a yogic living environment.
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Advanced and Beyond Group Yoga
Advanced and Beyond group yoga is an opportunity to explore and learn the principles of Yoga in a shared setting while still allowing for personal supervision and individualized instruction. This is an extension of our Advanced Yoga and will include a personalized yoga program that you can take with you. The idea of this class is to explore unification of the body and mind. This class will give you the opportunity to take yourself the next level in your practice, create flow, manifestation meditations and body/ mind integration through body mapping.
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Couples Yoga
Starting at any level or a combination of levels practice yoga with your significant other. This is an opportunity to explore and learn the principles of Yoga in a shared setting while still allowing for personal supervision and individualized instruction.
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Pre & Post Natal Yoga
Designed for the changing body and taking into account the baby within, poses are modified to handle your changing center of balance and to not put any strain on stretching muscles and your back. Yoga is an excellent method for staying strong and flexible throughout your pregnancy. Relaxation techniques help you focus and increase your mental health.

Post Natal Yoga is an excellent way to gently pull you back into shape. Designed to take into account the postnatal body that needs strengthening of certain muscles and stretching of others. An excellent way to take some time for yourself so you can return to your baby and family recharged and feeling relaxed.
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Senior Yoga
As your body changes yoga is a great way to keep and increase flexibility. Senior yoga moves are designed to gently stretch your body and keep you moving. Senior Yoga is an opportunity to explore and learn the principles of Yoga in a shared setting while still allowing for personal supervision and individualized instruction. You will learn correct physical execution, transitions, modifications and 40 + poses. Designed to refresh your mind and define your body. This program is great for anyone who is new to yoga or is just starting an exercise program. It focuses on yoga basics, including stretches, breathing, posture, and relaxation. Learn the essence of yoga in a non-judgmental and non-competitive environment.
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Yoga Butt
This is a hybrid fitness program that incorporates yoga postures and a small ball. This is an intense workout and not designed for the beginner workout individual. This class goes from 60 minutes to 90 minutes long. This class will be challenging and focus on muscular strength and endurance throughout the body specifically the areas of abdominal, back, butt, thighs and those muscles surrounding the midsection. Jump start your energy level, have amazing fun and tone up that rear view in this class!
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Hot Yoga

Why would I want to do Yoga in a heated room?
Having a warm room along with using your breath and movement to increase your body heat from the inside out allows for deeper conditioning. Sweating promotes detoxification of both your mind and body while cultivating a discipline that allows you to move through obstacles in all areas of your life. Moderately controlled, heated and focused practice helps you develop greater clarity and purpose in body, mind and spirit.

What are some benefits of doing “Hot Yoga”?
While this does come with a warning that you might smile more and laugh more, the benefits are numerous and vary for different people. You may experience improved muscular strength and flexibility, increased cardiovascular condition, improved range of motion of joints, stimulated circulation through the lymphatic system, improved skin detoxification, more clarity and focus of the mind, sounder sleep, reduced stress, greater relaxation, strengthened digestion and an active immune system.

What should I wear?
Breathable fabrics in a style that is comfortable and moveable. For example, light weight pants, shorts, capris, tank tops, sport bars, etc. Be sure you don’t over-dress.  Maybe come in layers that can be removed. Make sure to bring headbands or tie backs for your hair. You may also want a dry set of clothes to change into after the class is over.  Be mindful and consider the fabric, fit, form and function before getting dressed.

What should I bring to the class?
We have your mat, sweat towel, water and all props. You will need a positive attitude, open mind and heart. Remember, building flexibility in your body begins with being flexible in our willingness to be playful, curious, and fun while staying safe. You may want to invest in a yoga towel (we have one for you at the studio to purchase should you decide you’d like one). You may decide to bring a friend so that you can share the experience and have your own cheering section.

Yuck, what is sweat and why do I want to do it?
According to YogaFit perspiration (i.e., sweating, transpiration or diaphoresis) is the production of fluid consisting primarily of water as well as various dissolved solids (chiefly chlorides), that is excreted by the sweat glands in the skin of mammals. Sweat contains the chemicals or odorants 2-methlphenol ((o-cresol) and 4-methylphenol (p-cresol), as well as a small amount of urea. Humans primarily sweat as a means of thermoregulation while “male sweat” can act as a pheromone cue as well. There is a widespread belief that sweating releases toxins through the skin but this is without scientific support at this time.

What is Yoga “Flow state”?
Flow state is a state of mind such that you are concentrating so intensely that there is nothing else left over to think or to worry about. You stop thinking about what you’ll get out of the experience and immerse yourself in the activity.  You find the activity gratifying enough that you are willing to do it for its own sake. Yoga is the oldest and most systematic methods of producing a “flow” experience.

What should I eat for nutrition?
Think of foods that help with/ provide hydration and phytonutrients and plant chemicals that are beneficial for good health and for detoxification. For example: plums, peaches, apricots, apples, grapes, pears, berries, melons, bananas, cherries, figs, celery, carrots, radish, cabbage, broccoli, dark green leafy vegetables, citrus fruits, lemons, limes, oranges, grapefruits, sea vegetables, nori, hijki, dulse, beets, sweet potatoes, squashes, pumpkin.

How do I stay Hydrated?
Dehydration is the primary reason that people suffer heat exhaustion, heat cramps or heat stroke. Since you are working out in an environment that increases sweat production it is critical to stay hydrated. Check your urine it should be plentiful and pale yellow as this is a sign that your body is hydrated. Do keep in mind though that some supplements do color your urine up to several hours after taking them. WATER, WATER, WATER! While other fluids can create hydration, water is the necessary item to replenish our tissues.  There is no substitute since our body is mostly made up of water. You should drink water before, during and after your yoga practice.  Even though water is the key hydration element you also need to keep your electrolytes replenished such as salts, chloride, potassium, calcium, magnesium and manganese are just a few of these. Electrolytes are vital components of your blood stream and all of the tissues of the body. Electrolytes are necessary for proper function of impulses through your nervous system as well as muscle contraction including your heart beat. Some general rules are to drink 17-20 ounces of water at least two hours prior to class. Drink 16-24 ounces of fluid for every pound of body weight lost during exercise. Your underlying goal is to match your sweat loss with fluid replacement.

What is the best way to get acclimated to hot yoga classes and to avoid heat related injuries?
If you’d like a detailed response to this Google Cedric X. Bryant, Ph.D., ACE Chief Science Officer. You should familiarize yourself with Thermoregulation and how it works. The skinny is this: One in four healthy adults may be heat intolerant in an un-acclimated state.  Once you acclimate yourself that decreases to one in fifty. For your first session consider limiting the workout to 10 – 15 minutes, and then gradually increase to 20-60+ minutes. A general rule is that it would take 10-14 days to fully acclimate yourself to a hot environment. Should you stop exercising in a hot environment after three to four weeks you can consider yourself as un-acclimated.

How hot is too hot?
While some practices push the limits of 100+ we always warm our clients’ body through breathing and asna’s so the internal temperature can rise quickly because of this. We keep our heat more moderate between 75-98 degrees an average of 82 degrees.

Is heat right for everyone?
There is an increase of heat related injuries such as: Heat cramps, heat exhaustion, heat stroke, not sweating, dehydration, over stretching, Excessive sweating and hyperhidrosis. There are some medications that affect your thermoregulatory system such as Sudafed, Dimetapp, anti-depressants, antipsychotics, drugs for Parkinson, lithium, etc.. Some medical conditions that you should talk with your doctor about prior to starting a hot yoga practice such as: prenatal, arthritis, multiple sclerosis, low back injuries, herniated discs, thyroid conditions, sleep deprivation ,diabetes, cardiovascular disease including high blood pressure, inflammatory conditions, history of heat-related illnesses, recent surgeries, etc. Please talk with your doctor prior to starting any exercise program.

What are some symptoms of heat injury?
Dizziness, Nausea, Vomiting, Fatigue, Visual Disturbances, Headache, Confusion, Cramps, Weakness, Decreased Sweating. If you experience any of these symptoms move to a cooler area, elevate your legs, apply a cool wet cloth to your skin, drink cool fresh water and see your doctor.

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Yin Yoga

What is Yin Yoga?

It is the other half of yoga that works our deeper drier tissues of the body. Yin is yielding, allowing and nourishing. Yin is simple but not easy. Yin is not restorative yoga. During Yin, you stress the tissues first and then you let those tissues rest. Yin tissues, being more plastic, require gentler, longer-held stresses to do it in a safe manner.  It is not recommended to apply yang techniques to yin tissues.  In Chinese philosophy, the yin yang symbolizes the duality and interdependency of the natural world. Things that are yang are moving, changing and vigorous. In contrast, things that are yin are still, static and calm. Yin is not a term from India – it is a Chinese word and refers to the dark opposing feminine principle in Chinese dualistic cosmology.

What are the benefits of Yin Yoga?

  • Calming and balancing
  • Regulates energy in the body
  • Increases mobility in the body, especially in the joints and hips
  • Lowering of stress levels
  • Greater stamina
  • Better lubrication and protection of joints
  • More flexibility in joints & connective tissue
  • Release of fascia throughout the body
  • Help with TMJ and migraines
  • Deeper relaxation
  • A great coping tool for anxiety and stress
  • Better ability to sit for meditation
  • Ultimately you will have a better Yang practice

How do you practice Yin Yoga? 

In a room that is free from anxiety, quiet a place that you can find yourself. A room that is free from disturbances. Our body and all of its tissues must undergo stress in order to stay healthy. Dense connective tissues do not respond well to rhythmic stress as muscles do which is why Yin postures are held for a long time with the muscles relaxed. Breathing, learning to be still and quiet are all parts of a Yin practice.

What is the difference between Yin and Yang styles of Yoga?

Well the description is all relative. To determine if something is Yin or Yang depends on the context in which it is used. Here are some examples:

Yin                                                                             Yang

Dark                                                                           Light

Cold                                                                            Hot

Passive                                                                       Active

Inside                                                                          Outside

Solid                                                                           Hollow

Slow                                                                            Rapid

Dim                                                                             Bright

Downward                                                                   Upward

Substance                                                                  Function

Water                                                                          Fire

Matter                                                                         Energy

Mysterious                                                                  Obvious

Female                                                                       Male

Moon                                                                          Sun

Night                                                                           Day

Earth                                                                           Heaven

Even                                                                           Odd

Dragon                                                                       Tiger

Plastic                                                                         Elastic

 

Is Yin Yoga New?

This style of yoga is not new.  Yin yoga is a descriptive name to describe the softer side style of yoga. What makes something Yin depends of the context! If you have a long standing yoga practice you have probably practice Yin yoga and just have not named it. Yin is a natural and healing practice.

How Yin Yoga got its name?

Sarah Powers started calling her cool down practice (holding poses 7-8 breaths) or deep stretching poses the yin part of her yang practice she was teaching. At Mind Body Balance we’ve actually always taught a yin part of our yang practice. But people needed more Yin and so Sarah Powers referred them to Paul Grilley to learn and develop a practice through him. At the time that Paul wanted to write a book on the subject he coined “Yin Yoga: Outline of a Quiet Practice” At Mind Body Balance we believe everyone needs at least one Yin class a week to balance out our Yang practices and activities.

When should you practice Yin Yoga?

  • When your muscles are cool,
  • Early in the morning is a great time because your muscles are probably their coolest then.
  • Later in the evening because it will help you calm the body and mind before sleep,
  • In the spring and summer to practice the natural yang times of year,
  • Before an active yang practice before the muscles become too warm,
  • When life is crazy hectic to balance out your yang energy,
  • After a long trip or day at work from sitting a lot,
  • During a women’s menstrual cycle to conserve your energy…

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Pilates (Private or Semi-Private Sessions)

Introductory/BeginnerPilates Reformer
Stretch your mind and Body with a Private Pilates Session (includes Mat and Apparatus). This is a corrective exercise program that uses springs on apparatus to support your body and a sequence of exercises to develop uniform development for the entire body. The best way to get started is with a personalized Pilates program to develop strength, flexibility, core support, balance, & control. If you’re healthy and fit, One-on-One training can help you take your exercise program to the next level! If you have neck, back, shoulder, hip, knee, or ankle problems, have had recent surgery, osteoporosis, or other medical concerns, a personalized Pilates program can be an excellent way to help get you back to optimal health.
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IntermediatePilates Reformer
Stretch your mind and Body with a Private Pilates Session (includes Mat and Apparatus). This is a corrective exercise program that uses springs on apparatus to support your body and a sequence of exercises to develop uniform development for the entire body. The best way to get started with a personalized Pilates program to develop strength, flexibility, core support, balance, & control. If you’re healthy and fit, One-on-One training can help you take your exercise program to the next level! If you have neck, back, shoulder, hip, knee, or ankle problems, have had recent surgery, osteoporosis, or other medical concerns, a personalized Pilates program can be an excellent way to help get you back to optimal health.
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Advanced Pilates Reformer
Stretch your mind and Body with a Private Pilates Session (includes Mat and Apparatus). This is a corrective exercise program that uses springs on apparatus to support your body and a sequence of exercises to develop uniform development for the entire body. The best way to get started with a personalized Pilates program to develop strength, flexibility, core support, balance, & control. If you’re healthy and fit, One-on-One training can help you take your exercise program to the next level! If you have neck, back, shoulder, hip, knee, or ankle problems, have had recent surgery, osteoporosis, or other medical concerns, a personalized Pilates program can be an excellent way to help get you back to optimal health.
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willPower & grace®

Why barefoot and is it safe?

Smart barefoot exercises will increase strength, endurance and flexibility of the foot. You have 26 bones, 33 joints and over 100 ligaments and tendons in each foot. Stop wearing coffins on your feet to exercise! Don’t you think your feet deserve to be strong, stable and flexible as you need them to be? Your foot is a sensory receptor that feeds information to your central nervous system? The alignment of your foot determines the alignment of your leg, pelvis, and spine. By training barefoot you are allowing your feet freedom to move.

How often should I practice this method?

willPower & grace® should be practices 2-3 x’s per week as a cross training component to your Yoga, Pilates and walking/running program

Benefits to taking willPower&grace®?

Better proprioception when foot skin is stimulated, better balance when ankles and toes are strong, better posture and heightened movement confidence, heightened functional movement, fewer falls and injuries

What is vestibular?

Vestibular organ is defined as the inner ear, and more specifically, semicircular canals, which provide information regarding postural changes of the head and body by monitoring the movement of fluid housed within its innervated passages. Research suggests that working with, and training this system leads to enhanced balance skills and proprioceptive awareness

What is functional fusion?

It is designed primarily in accordance with criteria determined by use, rather than according to cannons of taste. This method includes traditional fitness and non-traditional fitness methods. The non-traditional methods include vestibular, cervical spine and visual challenges in class you will learn why these are important to work along with traditional fitness methods. So functional fusion is fusing together traditional and non-traditional methods… a blending together so that the component parts are not distinguishable (dance, aerobics, NIA are in circle here, Pilates , Gyronkenesis are in circle here, sports conditioning, plyometric, calisthenics, yoga, martial arts, etc.)

What can I expect in class?

Upbeat, positive, fast pace, sweaty cardio workout that will make me find my willPower & grace® which will improve my posture over time.

How do I know what level I am?

Participates are in control of their workload and responsible for their workout. It doesn’t matter what level you choose, just make sure to get an A! Special considerations: are Older Adult, chronic or Acute illness or injury or Pregnant.

  1. Level 1 this is for you if: in class fewer than 10 times, have been away from your workouts for 3 weeks or more, injured, pregnant, have an illness, are taking cold medicine or hung-over.
  2. Level 2 this is for you if: have taken more than 10 classes, recognize and understand the exercises and choreography, relatively injury free, and execute the movements with precision and integrity.
  3. Level 3 this is for you if: regular in class so front row people, understand the movements and choreography, injury free, execute the movements with precision and integrity, looking to make strength gains, feel physically strong and confident on that particular day.

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Functional Training

Combining weights with balls that stress balance and strength building.

This functional training introduces “real-world” movements in your workout
Developing your primary, secondary and stabilizer muscles.
The results are healthy joints and a well-balanced physique.
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Personal Training

We work primarily with adults who suffer from high cholesterol, diabetes, obesity and lower back pain that are looking to decrease or eliminate medications and regain their life. We do this by working with our client to identify and customize specific exercise and eating plans, on a week-by-week basis. We keep them accountable and on track to make the changes they need and to develop the skills to maintain their moment long term. We inspire our clients to movement so that they can achieve their goals and visions for a healthier lifestyle and life.

We will be up front and straight with you. Making a lifestyle change is hard work, however. We believe our clients can do it and we will be there every step of the way supporting and challenging you.

Yes, at times you will feel a sense of strong dislike. I won’t always be your favorite person—-that’s okay.

You will love me when you feel that what we have done together is something that you would never have done on your own.

We start every personal training package off with a fitness assessment:

  • Body fat percentage
  • Strength
  • Flexibility
  • Endurance
  • Posture
  • Nutritional goals
  • Physical condition
  • Your personal goals

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10 Reasons to have a Coach!

  1. Increase Self-Confidence
  2. Inspire Personal Excellence
  3. Learn to Harness your Strengths and Develop Skills to Reach your Goals
  4. Increase Adherence to Movement
  5. Achieve Results in a Shorter Period of Time
  6. Helps busy People Fit Movement into their Life and Reach Goals
  7. Get Faster, Longer Lasting Results
  8. Learn to use Activity Monitors so you see you Aren’t Wasting Time
  9. Develop Strategies Tailored to Your Goals
  10. Increase Self-Efficacy

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Who is Raving about Coaching?

  • Busy Executives
  • Someone who travels a lot
  • People who are motivated by Data and Numbers
  • Someone who has a Hard Time Finding Time to Exercise
  • People who have to Workout in a Variety of Environments
  • Someone who has tried to get in shape, gave up, and been on this roller coaster ride too many times
  • People who diet/ starve/ binge only to gain weight back and more each time they go on this cycle.
  • Someone who can’t commit to an in-person appointment at a gym or studio
  • Mothers, Fathers, Care Takers who give and give and have lost their own self-care
  • The “techies” that like gadgets and technology

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