Happy Exercising!!

Happy Exercising!!

Charlotte Mulloy, Fitness, Healthy Living, Yoga
I have been back in North Carolina catching up with family and friends during my summer break for almost two weeks now, and I had forgotten how oppressive the humidity can be in the summer!  The heat along with the humidity can really zap my energy and take away my desire to exercise.  I hear a little voice in my head tell me to head to the beach, mountains or hide in the cool air conditioning.  Summer is an excellent time to find fresh, local, produce so eating whole foods feels easy enough, but how to stay motivated to exercise and sweat when just stepping outside challenges my deodorant? My greatest passion is group exercise.  Whether I step onto the dance floor or onto my yoga mat, I generally like…
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Weight Training…Yes!!

Weight Training…Yes!!

Charlotte Mulloy, Fitness, Healthy Living
Do you lift weights?  You should.  A combination of cardio and weight training can help change the shape of your body, prevent injuries and decrease your risk of osteoporosis.  As we age our muscle mass decreases along with our metabolism.  Adding weight training to your fitness regimen can change the shape of your body, increase muscle mass and your metabolism.  According to www.draxe.com: “One study found that in 10 weeks, inactive adults could see an increase in lean weight of more than 3 pounds and a reduction in fat weight of nearly 4 pounds, while increasing metabolic resting rate by 7 percent.” Weight training exercise is also correlated with healthier blood cholesterol levels and decreased risk for heart attack and stroke. Having a regular routine of weight training exercise is…
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Better Sleep

Better Sleep

Charlotte Mulloy, Fitness, Healthy Living
I was recently reading an article about Napercise.  Napercise is a new fitness trend targeting the perpetually exhausted in the UK.  The one hour class starts with gentle stretches to prepare the body for sleep.  The sleep portion of the class is about 45 minutes, and then ends with some more gentle stretches to help the body wake up.  It is really quite a clever idea, as sleep deprivation in our modern society is a chronic problem. Sleep is vital to our body and mind’s ability to function.  Chronic sleep deprivation is associated with higher cortisol levels making it harder to lose weight and easier to gain weight.  Studies also show an increase in depression and anxiety for those that are always tired.  Getting a good night’s sleep in our…
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It’s All About That Bass

It’s All About That Bass

Charlotte Mulloy, Fitness
Our glutes not only shape our buttocks and make our jeans look great; they are also incredibly strong body moving muscles and hip stabilizers.  We have three sets of gluteal muscles in our buttocks: gluteus maximus, gluteus medius and the gluteus minimus.  Why are our gluteal muscles important?  The gluteus maximus muscle is one of the strongest muscles in your body, and for those with lower back pain—your glutes may be contributing to your discomfort. The gluteus maximus, the largest gluteal muscle, is used when running, hopping and jumping.  This muscle can be activated and strengthened through squats, climbing stairs, jumping rope and plyometric exercises.  Strengthening these muscles helps with balance and fall prevention—especially when walking on uneven surfaces. The gluteus medius and gluteus minimus are smaller muscles and hold…
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Build Core Strength

Build Core Strength

Charlotte Mulloy, Fitness, Yoga
Our core consists of a series of muscles including everything but our arms and legs. Our core links our upper and lower body and incorporates almost every movement in the human body.  Strength and stability in the core is vital to prevent injury not only while exercising, but in all functional activities we perform daily. After the birth of my second child I herniated two discs in my lower spine.  The next thing I knew I was facing the possibility of spinal surgery.  As a group exercise instructor I felt I had a strong core as I did crunches almost daily.  I was shocked when my physical therapist showed me how my low back and hip flexors were doing all the work that my core should be doing, putting tremendous…
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Accountability in Journaling

Accountability in Journaling

Charlotte Mulloy, Fitness
“In any given moment we have two options: to step forward into growth or to step back into safety.” ~Abraham Maslow My teacher and mentor, Dr. Lisa Holland, gave a talk yesterday where she stated that most people end up terminating their resolutions by the 15th of January. Dr. Holland asked those listening how we stay accountable to our professional and/or personal goals. Such a great question to ponder! Professionally, I feel like I set goals and stick to them without much struggle as I have an external source (my boss) that holds me accountable. Personally, is where I falter with my goals as I have no source to answer to- no external accountability. In working with my fitness clients I hear this theme reflected back to me over and…
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Lasting Resolutions

Lasting Resolutions

Charlotte Mulloy, Fitness, Healthy Living
New Year, New You! Detox, lose weight, change, change, CHANGE! At this time of the year I feel like I am inundated with media messages that declare the time to make myself “better” is now or never.  I reflect back on all of the years I allowed these messages to affect my self worth.  My first of the year resolutions were always a recipe for failure, and once I did not live up to those ridiculous expectations I would berate myself; continuing the vicious cycle of self-loathing and negative self-talk achieving no lasting changes.  Sound familiar?  As a personal trainer and yoga teacher I have journeyed with hundreds of people that show up at the gym at the beginning of the year with all new exercise gear and a manic…
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Benefits of Plank Pose

Benefits of Plank Pose

Charlotte Mulloy, Fitness, Healthy Living, Yoga
What is plank pose, and why should we include this posture in our yoga practice?  Plank pose creates inner core strength needed for more advanced postures like shoulder stand, headstand, handstand and all of the balance postures.  Increasing core strength with plank pose has tremendous benefits off the mat as well, and should be practiced with regularity.  Need some convincing? Some of the benefits of practicing plank pose regularly are: Deep inner core strength: Plank pose activates and strengthens the transverse abdominals. These muscles are the inner girdle muscles of the abdomen helping the back as well as the core get stronger. Better posture: Creating a stronger functional core allows your spine to align with more ease; toning your abdominal muscles helping you stand straighter and taller. Breathe with ease:…
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