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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Listen To Your Gut

Listen To Your Gut

Charlotte Mulloy, Healthy Living
Last month I launched a new Facebook Page, Inspiration For A Balanced And Healthy Life, and I was overwhelmed by the messages I received from subscribers struggling with their weight, anxiety and/or depression.  15 years ago, I too would have shared this same story.  I was eighty pounds overweight and was on medication to control my anxiety and ease my symptoms of depression.  After the birth of my first son I began to read about holistic health and optimal nutrition.  I realized that the food I had been giving my body was exacerbating my mental health issues, and contributing to chronic inflammation; which was making my body lack the energy to enjoy anything but sitting on the couch. One of the first things I did was add a high quality…
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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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Dehydrate

Dehydrate

Charlotte Mulloy, Healthy Living
I have never really thought much about dehydration, as I am an avid water drinker, but I am learning that there are times when water is simply not enough.  The current fitness trends of hot yoga, Cross Fit, High Intensity Interval Training (HIIT) and Couch to 5k programs are designed to push our current fitness levels and make us sweat—a lot! Livestrong.com suggests that anyone who chooses high intensity work outs, especially as the temperatures rise, that are 45 minutes or longer, may need more than water to rehydrate.  As we sweat we lose water and electrolytes, so finding a beverage that contains magnesium, potassium and sodium for those extra sweaty workouts will help. Casual, moderate intensity workouts don’t generally require electrolyte supplementation, but every body is different—so listen to…
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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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10 Natural Allergy Remedies and Tips To Explore

10 Natural Allergy Remedies and Tips To Explore

Charlotte Mulloy, Healthy Living
Tis the season for sinus congestion, itchy eyes, scratchy throat, coughing and sneezing.  Many of the allergy medicines on the market have a long list of side effects having allergy sufferers looking for natural alternatives to find relief.  Below is a list of natural remedies and tips to explore.  Hopefully some of the items below can provide some allergy symptom relief! Local Honey or Bee Pollen: raw, local honey helps decrease sensitivity to the local strains of pollen that are causing your discomfort.  1 tablespoon a day seems to be the general recommendation. Essential Oils: a combination of lemon, lavender and peppermint oil can be diffused in the air or applied behind the ears, chest, bottom of feet and forehead for congestion and respiratory relief. Neti Pot or Sinus Rinse:…
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Spring Clense

Spring Clense

Charlotte Mulloy, Healthy Living
Spring is just around the corner!  In Ayurvedic traditions, a spring cleanse for your body is suggested to allow new expressions of yourself to blossom and generate creativity. It is a great time to clean out clutter in your home, and choose a diet that clears the winter stagnation from your liver and gallbladder as well.  Before you begin any cleanse or new exercise regimen, I recommend checking with your health care practitioner to make sure your body is ready and able to try out these detoxifying suggestions. Choosing to use food as renewing medicine can help remove the toxins from your liver, allowing the body and mind to feel rejuvenated.  Have no fear- cleansing doesn’t mean starvation.  The focus of this seasonal cleanse is to remove foods that are…
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Cold and Flu Season

Cold and Flu Season

Charlotte Mulloy, Healthy Living
For many of us, winter is synonymous with cold and flu season, so I thought it wise to do a little research to see what types of preventative measures we can take during this season to keep us heathy. Hydration During the colder months we tend to drink less water even though the drying effects of central heat and fireplaces cause dehydration.  If your body does not enjoy cold water at this time of year, reach for caffeine free herbal teas or warm water with lemon.  I was reading an article the other day that said staying properly hydrated in the winter keeps our nasal and digestive pathways well lubricated.  This hydrated surface acts like a water slide,  preventing germs from staying in the body long enough to settle in…
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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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