Life, Fitness, and Wellness

Change and Progress

2012-01-19T09:32:00.000-08:00

Happy New Year to everyone!

I hope you are already heading in a positive direction in 2012. My absence from writing is simply a reflection on how change can affect the balance and rhythm of life. Some are planned, some are a surprise, and all must be dealt with. There is a definite ripple effect that accompanies every decisive movement and that is why it is so much easier to leave things as they are. That is also why we couldn’t.
For better or worse, I am loyal to tradition, routines, and all things familiar. This sometimes leads to a reluctance and unwillingness to make bold moves. There does come a point, and for us the 30-year mark is a catalyst, where it feels like now or never. Several years ago we began seriously discussing the advantages and challenges of changing the ProRobics name. We definitely wanted it to be easier to recognize what we are by name alone. With the term aerobics becoming “so 80’s” new generations of potential members wondered what a ProRobics was. We knew, our long-time members and staff knew, but the reality was “Robics” was easily mistaken for Robotics. I have joked about it often. Although I find robotics an intriguing and flattering field to be associated with, I am proud of what we truly are.
At the start of summer we made the big emotional leap and began the process of re-branding. There is a freeing effect when you start to relax to the idea of a big change and go forward with a receptive eye. It becomes easier to accept everything else that life presents in your path. We have formally launched The SeattleGYM along with remodels and new programs being introduced at both gyms, Laurelhurst and Queen Anne. These past few months have been our busiest, and at the same time most challenging. There is a new, very positive and heightened energy around the gyms. And the good news is we’re not done yet. The process of change and improvement will continue through the year for us to complete our plans. I feel great pride that the new name is finally associated with my beloved city of Seattle and continues on a deep, historical level. This is where I was born, raised and started a business and career. A big shout-out to Decatur, Nathan Eckstein, Nathan Hale, University of Washington, Seattle Pacific University…not to mention favorite childhood hang-outs Dairy Queen, Dicks, Burgermaster and Baskin Robbins my first job.
Now a big reason for writing this is to encourage all of you to tackle that change of direction you have been longing for. Look in your heart, question your reasons for not going forward, come to a decision, and make a plan. Write it down, create small goals, and be specific so you can check off each one as you accomplish it. The ripple effect I mentioned above is so true in achieving your fitness vision. Feeling good about yourself will impact everyone and everything in your life. I believe we underestimate the power we have by demonstration alone. Your decisive commitment to do something positive especially when it is difficult may be the catalyst to encourage someone else to be as bold. You don’t have to say a thing, you don’t have to preach, you just have to be. People notice and are inspired. This will always come full circle back to you and will empower you even more.
It is not always easy but it is worth every effort.

To your good health and happiness,

Kari

A Message of Hope…

2011-08-11T09:21:00.000-07:00

Finally Seattle has had a glimpse of summer. It has been a long road of wait and August seems quite late to consider winter has finally ended. At any rate, I am joyful to be alive and enjoying this fun season with family and friends.

I feel a strong need to send a very heartfelt message to my friends fighting for their lives as I write this. I have decided not to use names so that your privacy is preserved but I know you know who you are. Cancer, in a variety of forms, has changed the lives of many of you in ways I can only begin to grasp. I get strength spending time with you, seeing you in class, or in the gym. I silently witness your amazing perseverance. When I have the chance to speak with you during a workout the message I receive is often consistent. Your workout is a lifeline to normalcy and one of the few moments in your week/month when the body becomes a friend again, something that gives you some momentary control and strength, something that reminds you of the great pleasure and gift that health is. Your battle is quiet, intense, often in pain and for many of you it has been waged for several years…an up and down roller coaster that won’t seem to let you get off and be YOU again.

Your forward push is continuous. Your honesty hits me deeply and my hope for your complete healing is overwhelming. It is an ache that I feel all the time. I have no idea what words to say to comfort you. I hope that any words I write or say are not presumptuous. I can’t possibly know what you are feeling. I know that I speak for many members, staff and friends who struggle with the emptiness of words to convey what we feel, what we hope, what we pray for. The helplessness we feel. Many of us would consider ourselves “fixers” in our lives. We tackle and fix the little things that in the moment seem like big things. It is you, my friends in this fight, whom continue to bring me back to earth to see in every day what is of true importance. For now, every time I feel the endorphins that build during a class…I do my best to channel them to you. Every time I am confronted with a difficult problem or task, have struggles teaching/working, am dealing with an injury, or begin preparing mentally for a tennis match I channel your strength. Whatever the end result, I know it is a minor hurdle, a small challenge. Most importantly, whatever the outcome, I have given it my best.

There is nothing I take for granted anymore. Life changes on a dime, we are all vulnerable and time is precious. We must all embrace life, embrace each other, because our journeys our intertwined. Everything we do and everything we are affects the person next to us. Time together is a gift and I cherish it, as I cherish you.

I pray in your journey you feel the masses of people behind you, cheering for you, praying for you and most of all being so joyful in your good news when it comes. God speed and my deepest love to you. May our glorious sun, even when hiding, always shine warmly on your face.

~Kari

Stand Proud

2011-07-01T14:39:00.000-07:00

One essential piece in the puzzle of fitness is good posture. It is something I talk about often in class because it truly does become the foundation from which every move will start. Good posture provides a state of balance between the skeletal and muscular systems. It will ultimately help you guard against injury and protect you from negative structural changes an imbalance can produce. It is never too late to start addressing the areas you know or suspect are out of alignment.

It is important to understand that if we can’t maintain a balanced and functional position while standing still how can we hope to be our optimal best in any sport or workout? Once you are able to evaluate and correct how you stand, sit and move so many other aspects of your life will improve. An understanding and awareness of where the different parts of your body are relative to each other is a gateway to better fitness and better performance. It is a precious linked chain that you want to protect.

Optimal standing posture (viewed from the side with head facing forward) will allow a vertical line to hang from the top of the head through the earlobe, through the cervical vertebrae, the shoulder joint, the lumbar spine and mid-line of the knee. The spine has three natural curves: cervical, thoracic and lumbar curving slightly anterior, posterior and anterior (respectively) on either side of this line. When you view yourself from the front you want to see equal and balanced halves on either side of this vertical line. Look at the balance of your ears, shoulders, hips, knees and ankles. The more you stand up straight, pull the shoulder blades back, down and together, align the pelvis…the more you will notice how you inevitably engage your core to create a brace of support. Seeing a specialist to evaluate your posture may be especially valuable in the long run.

Take a look at how you work at your desk or on your computer. If you have a tendency to slouch by rounding the shoulders forward and collapsing the abdominal area you put unusual stress on the ligaments of the back. This may create a laxity that translates into instability and weakness. This position tends to also result in one of the most common postural problems for all age groups, forward-head posture or FHP. Check yourself often. Be aware, adjust, align, contract, pull in...whatever it takes. These constant internal reminders help better positioning become habitual, your new normal.

It is also valuable to add some workouts/classes to your schedule that focus on posture, alignment, stability and balance. Consider working with a trainer or physical therapist, or design your own workout that that allows you to focus on the basics of good positioning. You must balance your sports, cycling, running, weightlifting, aerobics/step with classes or exercises that slow you down to help keep you on top of “how” you are moving.
You will need to strengthen weakened areas that may now be elongated and stretch shortened areas that are pulling you out of alignment. Feeling that your body is “stacked” in ideal neutral position will give you the confidence to stay active longer, work smarter, and progress more aggressively. You don’t want to lose your range of motion, coordination, balance and agility simply because the body has deteriorated from the stresses of misalignment.

I can’t emphasize enough that this is a lifetime commitment and endeavor. The passing years and new phases in life introduce different challenges. I continue to discover developing issues with my own posture, alignment and abilities every year. Aging is a challenge that we all deal with, and we are fortunate for that opportunity. Good posture is going to improve all aspects of daily living. It is time to rise to the challenge, take an active approach and help your body be the best it can be… for a long, long time!

~ Kari

Website

2011-05-11T09:45:00.000-07:00

Hi everyone, In case you are noticing, KariAndersonfitness.com is not up and running just quite yet. The website will be launched next week.

~ Kari

Follow Through…

2011-05-10T15:31:00.000-07:00

Hello again! My last entry was sharing a bit about our recent shoot experience in LA. It’s been a crazy couple of months since then and I am happy to say the new DVDs are in duplication and will soon be available. We have been working hard creating a new website KariAndersonFitness.com that should be up and running by the end of this week if all goes as planned. It will be an easy way to access these new projects, view promotional clips, purchase “older” videos now on DVD, and much more. We are excited to finally have this in place!

I hope that you enjoy these new workouts. My ultimate goal is to broaden my home workout audience, to reach more people in their efforts to get fit and improve the quality of their life through fitness. I know how vital exercise has been to me for my mental and physical health and I am always distressed to see the small percentage of the population who workout on a regular, long-term basis. Making time for this in our week seems as important as eating and sleeping. I encourage all of you to spread the message of what it does for you. If we could all just reach one person to get on this road what an amazing effect we could have. These new DVDs are aimed for all fitness levels and since my personal club classes (cardio specifically) are more advanced, faster and more complicated this will be a great gift to give family/friends who are reluctant to try ProRobics, or any, group classes. The whole point is to move, to have fun and see how great it feels to workout.

Following up from my last blog I wanted to share a bit of what happens post-shoot because I think you will probably be able to relate in some way. As I mentioned preparing for and filming a workout is definitely a challenge. It is mentally, physically and emotionally draining. As the instructor you know you have that one chance to get all you want on tape and there are so many aspects and small details to a production. Often things are out of your direct control so there is a confidence and trust issue. The editing process is in many ways the hardest from an artistic standpoint. While filming you know that this is something that will be watched over and over, it is daunting. During editing you examine it so repetitively, always focusing on the negative, and then worry about how the exerciser at home will react, especially over time. Looking at yourself this closely, seeing your quirks, your physical “imperfections”, listening to your voice, hearing the unfortunate things that come out of your mouth, noticing all the important things you didn’t say…judging…it takes it’s toll on your confidence. Now that I am finished I have to step away and realize I can never make it as perfect as I want. Hindsight is a beautiful advantage that we can’t use in the moment. I can only look to the future and hope I do this again, make the changes I wish I had foreseen. In the long run I love reaching people outside of the gym environment. I only wish I had the opportunity to say to you all the things I would say in person; to encourage you, in your uniqueness, to have the confidence and strength to keep getting better. That is life at it’s best and I am right there with you!

Go for it! No looking back!

~ Kari

A Leap of Faith….

2011-02-17T16:55:00.000-08:00

Hi Everyone,

Happy 2011 and so sorry for the lapse in my blog!!

It’s been a crazy 3 months but I’m happy to say we completed the filming of 2 new workout DVDs! For me this past holiday season was a maze of pre-production details, concept and choreography development, non-stop rehearsing either alone or with cast day and night, and then finally filming in LA. It made sense to me to do two very different projects in order to make this trip worthwhile and be able to share what I am feeling in fitness right now. We are now in post-production which includes box design, editing, marketing plans and hope to have these released by the end of March or early April. One of the projects is a follow-up to Reach (ballet-based fitness infused workout) but quite different. The other is a cardio/dance workout that I’m hoping will appeal to a wide range of home exercisers. The music in both is fantastic. I will share more details as I get closer to the finish line.

Our “shoot” trip to LA was a highly charged event shared with a few special people (Danielle, Stacy and Vicki) who were with me through the journey of the last months. We were surprised to find out the neighborhood of our shoot was well known for a different kind of filming. That explained the interesting looks we got from a few curious people. We had many laughs, especially after the fact, reliving the tense moments of mental/physical overload, tripping over equipment during filming, missed cues, forgotten moves, sequence problems, music madness, wardrobe malfunctions…possible food poisoning. Believe me the stress in a 12hr shoot day, which included filming the two workouts, multiple takes, and a photo shoot for cover/box leads to potential for many problems. That mental toughness I talked about in my last entry was definitely put to the test. At times I failed miserably, but I have learned the value of quick recovery and moving on. I know my faults all too well and with every new pursuit I discover more new “issues” to work on.

All in all I am happy I took this leap after a 5-year hiatus from production. At that time I thought those might be my last. One of the reasons is that when I commit to big projects it tends to literally consume me. I wasn’t sure I still had the stamina, the memory, or the patience to take it on, especially while still teaching daily classes. The intense focus nearly pushes me to the edge because I know what my vision is. Completing that vision up to my highest standards is the hard part. As instructors we all know that feeling of “nailing it” where all your moves, your cues, the music, the energy, the class response all clicks. It is hard to recreate that when you only see cameras, the production crew, and people sitting, watching, texting in front of you (cast is behind me so I can’t see them to use their energy!) Every time I do this I realize how much I need my class!! I need to see your faces, hear your voice, see your struggles and see your joy when you “get it” or “feel it”. Teaching live is the ultimate in feedback, good or bad…. but we need it to do our best.

Here are a few behind the scene photos of our adventure. To D, S and V…I am so sorry for every ugly moment of frustration. I hope there weren’t too many. You are gold to me!!

Big, Big Thanks to Stockyard Films/Mike Leber and crew, David Heisler Photography, Ronni Winston Makeup/Hair, Brandon Neff Set Design, AFAA studio and Yes! Music for the inspiration!! You were all amazing to work with!

~ Kari

Mental Toughness

2010-11-22T15:34:00.000-08:00

I think this is a great season to evaluate where we are in our lives, what we have accomplished, what we hope to accomplish, and what it takes to get it done. I am a firm believer in specific goal setting, personal accountability and follow-through. I am also mindfully aware of the inner dialogue that goes on in our heads that is often the catalyst for doing nothing. How many times have you talked yourself out of an idea because you fear failure? or negative response? or simply making yourself vulnerable? With all the changes/questions going on in the world, the economy, the job market, the future, it is no wonder many of us our questioning what lies ahead and whether we have what it takes to survive, progress and succeed. When you decide not to take a particular path or start a project you have to ask yourself what drives that decision? Is this because I fear “I can’t” or is it worry of how failure would be perceived by others? It is so easy to stay with the status quo because it is safe, it is what you know, you have done it before, it is you. But my challenge to you is to stimulate change within yourself. If you have an idea that drives something in you, excites you, quiet the negative voice within that beats you down and tells you “you can’t” and “it won’t work”. Listen instead to that excited, hopeful voice that says “but what if?” Most important during this process is to do your homework: Evaluate, Research, Prepare, Practice and Plunge. There is great personal reward in accomplishing a task that you feared. Your negative voice will lose its power and the paralyzing effect it has on your spirit, drive and creativity. Your positive voice will in turn gain in confidence, volume and wisdom.

On that note I nearly talked myself out of both tennis and Zumba®. My negative voice was loud and clear that it is much safer to stay with what I know and not look like a fool. Well happy to say I have been both the “fool” and the “winner” in both and I am having a ball. I want to thank all members who joined me for Zumba® Happy Hours. If you came to the first few and not again…(agghh!)…. I hope you will return. After 7 classes under by belt I have found myself, my groove and have evolved the workout in multiple ways. I am happy I listened to my positive voice on this one!

For the future: I am still debating if the Friday night time will work since many of you tell me you want to come but Friday nights are hard. Unfortunately, I am having trouble finding a better day/time since I already teach daily, unless I change one of my current classes into this format. Additionally I am not sure how to choose which gym…or if this alternating thing works. I would love your feedback on this!

I will bring Zumba® with Kari back in January and also plan on doing a Christmas Eve Zumba® workout…time and location to be determined!

Note to all members: Join ProRobics Conditioning Clubs Group on Facebook for gym updates, class changes, sub notices and announcements.

Have an amazing Thanksgiving and holiday season!!! ~Kari

My Zumba® Journey

2010-10-03T22:09:00.000-07:00

Hi everyone! I had to take a bit of a break from writing, as my whole summer seemed to be spent on my feet enjoying all things physical. I hope your summer was amazing, refreshing and full of memorable events.

I want to write a bit about Zumba® and me. I recently went to the full day training to see if I had it in me to add this to my already packed teaching schedule. I have been interested in the concept, the worldwide rage for a long time, just never sure how I could fit it in to my life…but had a feeling I wanted to.

Those of you who know me know that dance is in my bones, my soul, and my spirit. I love to teach movement, love to see people begin tentatively, finally grasp a step and then embrace and perform it. Unfortunately, well actually fortunately, I have been teaching sooo long I have a developed a wide following of skilled exercisers and dancers. My classes have advanced in response to requests for more, which I love, but it also creates a wall between me and beginners, or those just wanting less intricate movement. It may often turn away those who are too nervous, too frustrated, and then too defeated to join in, or continue beyond one try. I do my best to break everything down, to be as inclusive as possible but the bottom line is it is “tough stuff”. Movements are introduced and embellished, combinations developed and linked together. It becomes a huge movement and memory challenge…. and better than any crossword puzzle at keeping the body and brain active in tandem. But I know it is not for everyone.

So this month I will be presenting some special Zumba® classes, alternating between the gyms. This has been a physical journey for me. I wish you could all be a fly on the wall watching me practice, following a DVD, and wondering why my hips aren’t going the right way on the right beat. Once again, I have made so many discoveries about muscle memory and learning patterns and am humbly reminded that what is easy to some is a mountain to others. I will be bringing to the table my own Scandinavian version of Latin moves with an uptight “ballet-trained” bent but I will say I am loving every minute of it. I am having to relearn body weight placement over the foot…it is totally different from my normal “aerobics” method of weight transfer. The good news is I have had to break this down to a science for me to relearn. When learning new skills my m.o. has always been to examine where individual body parts are relative to each other on any given beat. That’s all good until I try to look like I was born doing this. I am driving myself nuts. Well more nuts than usual.

So my challenge to you is to join in my madness. This workout is for all members, all levels. It is not complicated at all! We will have fantastic music, easy to learn moves, typically just 3 moves to each song, and each song stands alone…so that you can focus on your STYLE and dance away your stresses. It has only been a challenge for me because I want to be a great dancer and the fact that I have to lead all of you. The pressure only comes from myself. You won’t believe the mix of workout and fun!! You don’t need to be a dancer or “coordinated” to take this class. Your “inner dance” will develop over time and I promise a good laugh or two. Hope to see you there!! Kari

Zumba® with Kari
October 8th 5:30pm Queen Anne
October 15th 5:00pm Laurelhurst
October 22nd 5:30pm Queen Anne
October 29th 5:00pm Laurelhurst

(Further schedule will be determined based on response from members and my confidence in myself ☺)

Note:
Also be sure to check out Nathalye’s stellar Zumba® classes which have been packing in members for the past year.
She is from Columbia and has everything I don’t…she is an inspiration to me!
Queen Anne Saturdays at 11:30am and Tuesdays at 5:30pm
Laurelhurst Mondays at 5pm and Wednesdays at 6:15pm

Solid Gold

2010-06-24T07:33:00.000-07:00

Some of our members have been weight training for years and others are just now considering whether it is a good addition to their fitness program. Either way
there are all sorts of misunderstandings surrounding the subject of strength training that may keep you from setting realistic goals or achieving the gains you desire. Here are just a few tips to consider.

One very important concept to understand is that it is easier for some people to build muscle than it is for others. There is a genetic component to developing strength and muscle. Even two people of the same gender, age and similar body types can show quite different results while doing the exact same training. Scientists call this “individual response” and to many it just seems unfair. There is no one machine or piece of equipment that will develop “long lean” muscles. There is also no easy, one size fits all, formula for “bulking up”. Genetics (and gender) play a huge role in determining your ultimate progress towards your goals. The areas you can manipulate are the types of exercises you select, type of resistance you use, number of reps, how much resistance you work with and how often you train.

Strength training to spot reduce is also impossible. Using machines, free weights or hundreds of exercises focusing on one problem area will not get rid of “targeted” extra fat. To achieve fat loss you must burn more calories than you take in. The unfortunate fact is that we can’t dictate where the fat burning takes place in our body. The good news is that you can spot-tone. Resistance training can do more to reshape your body than any other type of training. By building up underlying muscles you will find that your problem areas can take on a totally new look and feel. You can achieve more solid, less jiggle. By incorporating both strength training and cardio into your weekly program you are maximizing your potential for positive change. On top of this you need to recognize that good nutrition and conscious diet control help the new contours come to the surface.

So much of the decline of our health and wellness is a result of muscle loss. This becomes more and more evident as we age. It is very important to recognize that strong muscles help us maintain balanced and erect posture, helps to minimize many orthopedic problems due to weakness or imbalance and generally just keeps us “greased up” as my physical therapist likes to say. Most problems seem to multiply or magnify when we stop moving. It’s a challenge sometimes finding the ultimate in smart, safe training especially when you are trying to push yourself. Incorrect technique, too much too soon, or simply over-doing things without the “armor” of bone, joint, and tissue strength and resiliency can lead you to the conclusion that getting fit leads to injury. It all comes down to smart, balanced and progressive training.

There is always so much to learn in the area of fitness and training. The best thing you can do is get started! Once that happens, be patient and persistent, focus on your own progress, acknowledge your successes, and always take note of where you started to see how far you’ve come.

~ Kari

Beauty or Not?

2010-05-24T22:13:00.001-07:00

I was flipping through a fashion magazine recently and was happy to hear that there is finally a real effort on the part of designers, modeling agents and editors to change the model hiring ideal size from a 0 to a 4. Small step but a start. Many of us have adolescent, teenage or young adult females in our lives and this is a quietly growing problem that now goes way beyond a size and is a huge influence in their lives. Through TV, movies, print, and the internet girls are bombarded with what is “perfect” in the eyes of society. It is not an easy task to pass through puberty and ever be a size 0 not to mention the pressure to fill a bra, have the perfect body, perfect teeth, a flawless face, spotless skin and luxurious hair. What ever happened to embracing the genetics within a family and the uniqueness that makes us all a bit different? This quest for universal beauty isn’t a new thing but it is so “in your face” now that it can take over a personality, it can takeover a life. It is way too much for a young girl (or boy!) to put into perspective. The more we let our children, or ourselves, dwell on the physical exterior we are losing the chance to become a better person on the inside. For those that don’t see the beauty in themselves it is a dangerous road that leads to self-doubt, alienation, depression and worse. And the hard reality is it doesn’t get any easier as you age. Life is so much more than studying oneself in a mirror looking for flaws, shop ‘til you drop and finding the newest “fix” treatments. Don’t get me wrong I believe in self- improvement on all levels or I wouldn’t be in this business. I simply feel that the focus on betterment and change should go way beyond the physical and material. And as adults we also need to look closely at the messages we send to the children around us by how we view and speak about ourselves.

Haven’t you noticed that living with imperfection, whether real or perceived, often makes a person try harder and excel in other areas? This opens the door wide for developing a compelling personality, amazing people and/or work skills, broad intelligence, a sense of humor and the ability to laugh at oneself before others. And most important, in my opinion, it allows you to become a person rich with understanding, acceptance and compassion for the feelings of others. Beauty is a gift, not something an individual somehow earned at birth. If you have been lucky in this area, be thankful and humble and notice how doors may open easier for you. And never, ever be judgmental of others who may not be so lucky. I have always felt “be careful what you wish for.” Sometimes the road you think you want forks the wrong way.

In the meantime, get fit, get strong and maximize the gifts you have right in front of you.
Share the message of how commitment, work and accomplishment enhances living and self-worth. Celebrate an efficient heartbeat and the ability to move. There is no better feeling than making the most of what is the real, healthy YOU!

~ Kari

Changing Behavior

2010-04-21T15:40:00.001-07:00

This is the perfect time of year to revaluate how you are managing your life. The winters are always challenging for many reasons and spring, along with the hints of summer, give us some relief, some hope.
If you are at all like me you may have somewhat of an “addictive” personality. I easily develop patterns of behavior (typically in response to circumstances) that tend to gain momentum as time goes by. The patterns then become reinforced as I find they are successful, comfortable or highly enjoyable. The bad news is sometimes the evolving change is not in my best interest. Feel free to plug any of your own in here! This could be diet/nutrition, excessive or non-existent exercise, smoking, drinking, drugs, negativity, risk-taking, apathy…withdrawal from friends or family…or any number of things.
I have been through this before and at one time had to address a problem that I feared I would never overcome. From that experience that spanned several years I now know it is possible to attack and conquer the perceived impossible.
The most important thing is to acknowledge that something is affecting the quality of your life negatively and then look at the ways to begin a process of change. The biggest obstacle in my opinion is thinking too large, rather than looking at the option of mini-steps of behavior change. Rather than using the words “I will start now and never again…” consider beginning with a smaller commitment. Why not just start with TODAY and see how it goes? By knowing that your immediate commitment is short there is peace in the process. By experience I know that that one day often becomes another day, then a week, then a month, then years and before you know it what was a pattern is now only an option that you can choose to ignore. New behaviors breed new reinforcements and change can happen.
When a pattern is truly an addiction or illness… or is life-threatening and more than you can handle on your own it is critical to seek help. There is no shame in being in need, it is human and we all go through it to some degree at one or many points in a lifetime. The shame is when a life is wasted because you feel alone in your struggles. Look around yourself at the gym. You are surrounded by people who have both struggles and triumphs. We are lucky to be in a physical environment that is all about change and empowerment. Spend a moment today thinking about what you want for yourself and how today can be a new beginning. That first step is the best… and who knows you may affect many other people you care about in the process.

~ Kari

Ready, Set….Prepare….Go

2010-03-24T16:32:00.001-07:00

Spring is here and it’s time to rev things up!

This month I want to talk a bit about progression because as the days get longer and warmer we tend to jump into activities, sometimes at a high level, without training appropriately. Any of you that are in your 40’s, 50’s, 60’s and beyond have probably noticed a greater tendency towards injury. Sometimes these annoying injuries seem to happen without much effort and it leads one to think that those great days of being active are over. Not!!
Too often I’ll meet men and women who admittedly do little daily basic training for a sport and then go out and play for the first time in years and try to perform like they are still in college shape. Muscles have great memory, unfortunately they need to be used regularly in order to stand up to forceful loads. The brain remembers how you used to perform and sends that signal to the body to go for it. The human body is a big load and put into motion can create tremendous force on joints, muscles, tendons and ligaments (not to mention cardio-respiratory system)…and your body may not be conditioned for the stress. If you are not doing consistent training for strength, endurance, flexibility, cardio, speed or agility than it isn’t a good idea to go out and play a highly competitive game of tennis, basketball or soccer. These are all examples of sports that require “reaction”, not a whole lot of time to decide if you should “go there”. Explosive power does not come without training. Power, speed and agility require training and diminish over time when not challenged on a regular basis. When a muscle contracts with force, another part of the body may not be able to handle that force.
Of course there are physiological aspects of aging that we all have to address and respect but it IS possible to remain quite competitive for many, many years. Your bones may not be as strong as they once were and soft tissues of the body may not be as elastic or responsive. A recent report in Sports Health suggests that bone mineral density can increase significantly in older athletes who participate in high impact sports. But there is always increased risk with increased intensity especially for older adults so it’s important to look at training as a process. Progressive training allows you to make smart decisions as to what your body is capable of doing and how far you can go. You will develop confidence that you are training smart and it makes all the difference in performance. This will inspire you to keep as active as you can for as long as you can!
So gang, make a list of all the physical things you want to do this spring and summer and get the body ready specifically for that. If possible progress from walk, to run, to sprint, to jump. Keep whatever vertical range of motion you can by reaching high and going low. Train the body on all planes of motion so you can move forward/back, side/side and rotate….creating great body balance. Develop a strong core so that all movement is controlled. Find a functional balance between upper and lower body strength and motion. We all have limitations to some degree; our individual journey is to make the most of what we have to work with. And then….we win!!

~ Kari

Get to the Core…

2010-02-24T07:07:00.000-08:00

One important aspect of your journey to great fitness should be a thorough evaluation of your core strength. Even professionals and researchers debate what constitutes the core and you have probably heard it cued or described in different ways. One of the common ways to look at it is to include all the muscles and connective tissue that connect the pelvis/hip region with the spine. When all tissues are activated and working together they essentially act as a brace, or a girdle, keeping the body stable, more centered and more powerful. Understanding “neutral posture” is essential—both during your workouts
and throughout your day. Complete awareness of this at all times will also help you conserve the integrity of spinal discs, ligaments and joints, The core is often referred to as the “powerhouse” because that is essentially what it functions as. It becomes the center of the body’s kinetic chain. The more powerful your core the less stress you put on the rest of your body. If your core is weak the potential of your movement is compromised and whatever your intended result is it may not happen as planned. With a strong and awakened core you gain more control of arm, leg, and torso movements because you have developed active stabilization between the pelvis and spine. Your body is now able to distribute force more effectively throughout the body no matter what position you are in.

As instructors/trainers we see all too often individuals putting focus on the movement of the extremities without the conscious thought put into how the body should be prepared to accomplish the task. This results in flailing limbs, movement from momentum, instability at joints, loss of balance and sometimes injury. Everyone needs to approach his/her fitness routine from the inside out. A variety of movements should be used to optimally strengthen the trunk region. These may include mover-type exercises, isolation trunk exercises and isometric held positions. These held positions allow the individual to experience the importance and discipline of static strength. When performing some exercises you may not even feel incredible muscle fatigue but you do experience a deep warmth within tissues and a better understanding of the role your powerhouse plays. Your fitness gains will be far greater, broader in scope and longer lasting. Whether you are swimming, running, cycling, playing team sports, climbing rocks, skiing, walking, lifting…this bracing effect must become second nature, always in place. Once you are aware of it and begin getting stronger you are more efficient in everything you do and you will find you use it constantly.

Remember don’t just think “abs” because it goes way beyond that. Work with your trainer or instructor on finding the ways to improve where you are now. You will feel more solid, more in control, stand taller and have a new sense of what your body is really able to achieve!

~ Kari

Happy New Year to Everyone!

2010-01-21T09:47:00.000-08:00

I can hardly believe I have been saying that to ProRobics members since 1982. I want to welcome all of the new members who are trying out the gym this month. I love January especially for this reason. I sincerely hope you are able to find the support, encouragement, equipment and classes you need to keep coming back as the weeks go by. It is our goal that your commitment to fitness becomes a life-long passion that you simply can’t live without. Please make a point of sampling everything here. We have been around for a long time and because of that we hope you experience the heightened sense of community and family within our gyms.
I want to take a moment to address our Group Ex classes because I strongly believe participating in these is the best way to meet other members, develop friendships and simply feel a part of a wave of movement. Here are some tips to guide you to the right class.

Some classes are truly geared for the person new to group exercise. Those would include:
1) All mind-body classes (Yoga, Pilates, Reach, Beam) These are slow, controlled full-body workouts that give you the time and the tools to progress at your own pace. These classes are a fantastic way to improve your mindfulness and movement technique while working on strength, flexibility and balance.
2) All muscle strength/endurance classes (BodyPump™, CUT, FIT, Core/Ball, Abs Only, Ball 360, Gravity™) These classes offer excellent instruction and progression using varied types of in-studio equipment such as barbells/plates, dumbbells, tubing, bands, balls. Some of these workouts include cardio intervals so you get both aerobic and muscle training.
3) Basic Cardio Workouts (Cycle, BodyStep™, ForeverFit, Zumba®, CardioMix) When your goal is to get that heart rate up but not be too worried about getting the moves these are the workouts for you. The emphasis is on keeping you moving, burning calories and pushing yourself as hard or as easy as you want.

As you progress and confidence builds, OR if you are new to the gym but not new to Step or Aerobics these classes offer that next level of challenge and fun…

1) Advanced cardio/choreography workouts (HiLoDance, HiLoChallenge, Step Challenge) We are one of the few gyms that offer this level of complexity to go with your cardio workout. The emphasis is not only on the heart rate but also on improving movement skills, memory, transitioning and in many cases dance skills. The HiLo (stands for Hi and Low Impact combination) classes are faster paced, directionally challenging and amazingly fun if you have the patience to be mentally pushed in your workout.

In closing I want to say a BIG Happy New Year to our long-time loyal members!! You are what make this gym what it is. Thank you for always being so welcoming to new members. Thank you for being patient and informative when they may not understand certain procedures within a class or around the gym. We all remember how hard it is to step into a room full of strangers. So thank you everyone for being true ambassadors to ProRobics. This will be another great year!

~Kari

Easing the Pressures…

2009-12-14T07:23:00.000-08:00

As December ends and January begins I always like to do a short review of the last year and how it affects our family and community as we move forward into the next. We have had a challenging year full of unexpected obstacles, problems, concerns, all of which have made us pause often and reflect on the total picture. It has also made me realize it is an important time to single out all of the blessings that may have gone unrecognized during the focus on struggles.
This brings me to two things I want to bring up which may or may not be issues for you but may affect you through others: control and perfection. Both of these pursuits can be toxic to life happiness. I often find myself trying to anticipate any possible thing that can go wrong and then spend countless hours finding the available avenues to control the outcome before it happens. I am noticing that this comes in a package with an unyielding amount of dread and worry and the absence of the joy of living in the moment. We are constantly bombarded with the disasters that can befall us so it’s difficult not to live in a semi-constant state of potential panic. Maybe it is just a sign of the times and will pass but I for one have realized my “control” is often wasted effort that ends up only driving me down.
Control and perfection seem to be evil sisters. What is it that drives us to seek perfection in ourselves and in others (sometimes more of one than the other) and honestly who gets to decide how it is defined? How far do you go to be the perfect daughter/son, the perfect wife/husband/girlfriend/boyfriend, the perfect parent, the perfect sister/brother, the perfect boss, the perfect employee, the perfect friend...the list is endless. Being perfect is such a slippery slope, and ever changing as years come and go. It can become such an obsession that it takes over every aspect of your happiness and contentment. Whether this drive to perfection manifests itself in appearance, behavior or expectations it is always healthy to step back and allow yourself to be forgiving to yourself and others. Being judgmental serves no great purpose and isn’t a positive catalyst for anyone. I’m not saying don’t care, I’m just saying be happy in your skin, make the necessary changes that serve the larger purpose and live life by your own realistic high standards. This positive energy will affect all those around you.
This Christmas won’t be perfect, neither will the New Year…our gyms will never be perfect. Communication may not be perfect. Response may not be perfect. But you can count on this: we do listen and will always try to make constant improvements. All of our energies go towards this business, our communities and making the gyms the place you want to be to see friends and work on being a healthier you. Happy Holidays and Happy New Year 2010!!

~Kari

Standing Tall and Moving Large

2009-11-12T16:22:00.000-08:00

There’s one part of the ideal workout program that typically gets the short end of the stick, or is nonexistent, and that is stretching. I think all of us have been guilty of finishing a great cardio or strength training session and then simply rushing off to the rest of our day. The very least we should do after every workout is stretch the muscles we targeted in that workout. In group classes instructors are trained to do this effectively even in a short window of time. Unfortunately we often see a good percentage of members leave immediately after the “work”. We know how short “me” time is and it’s hard to fit everything in but if you leave you should plan on doing your own stretching series. If by chance you don’t see flexibility as too important you will eventually pay for the oversight. Here are a couple of things to keep in mind as you consider putting some focus on this area this month.
The most common type of stretching we do is assisted or passive stretching. This is when you use some sort of outside assistance to achieve the stretch, which might be your hand, a strap, your body weight, gravity, maybe even another person. One concern with this is it is easy to apply too much force and cause injury so you must always be aware of the amount of tension being applied and how your body is responding.
Unassisted stretching is when you contract one side of the body in order to stretch the opposite muscle group. You probably do this after working on the computer when you contract your upper back muscles to sit straight, which in turns stretches, the muscles of the chest, front shoulders and abs. This type isn’t as popular since you can’t achieve as much force in the stretch but the great thing is you can actually make gains in your strength at the same time you stretch.
Another concept to keep in mind is the difference between static and dynamic stretching. Static stretching requires holding a position to allow the muscle time to respond and lengthen. We typically recommend holding a stretch for 10 to 30 seconds for best results. Dynamic stretching happens when you move through a range of motion at a joint with control and purpose. This method has fantastic performance benefits since it often happens automatically in sports. As fitness trainers we still discourage the use of ballistic or bouncing stretches because of the associated risks. It may seem like a faster more energetic method but it isn’t worth it in the long run.
Stretching can reduce the tension in the muscles, which can actually help you build strength and endurance and keep the joints mobile and lubricated. It is important to balance your stretch sequence from front to back, right to left, and include some rotational movement. Moving through multiple plane positions will be ideal in finding tightness and imbalance. So go for variety and mix it up. Try doing a stretch type, for instance hamstring stretch, in different positions: on back, kneeling, sitting and standing. Each position will offer different support and help you learn how to stabilize the stretching joint and other parts of the body. Stretching for balanced flexibility, top to bottom, will become a huge benefit and perfect addition to your training program. See you on the mats!!

~Kari

Tis the season for... resistance training :)

2009-10-08T09:37:00.000-07:00

Now that the days are getting shorter, colder, damper it’s a bit harder to stay motivated to be physically active. The holidays are looming and the carefree, flip-flop moments of summer are becoming a distant memory. I challenge you to keep as active now as you were all spring and summer by looking for opportunities to make the right choices.
One important thing to remember is to remain strong. Maintaining or increasing your percentage of lean body mass will help you become a more efficient, energy producing machine. There are so many varied opportunities at the gym to do this. By including some kind external resistance training you’ll feel immediate results. If group ex is your passion try to include some of our classes that use weights, barbells or elastic resistance (a few examples: Body Pump, Cut, Fit, B-360). Gravity™ is a unique resistance program I encourage everyone to try. By combining a cable and pulley system, with an incline-adjustable free-motion glideboard the options for gains are endless. Since it is a ½ hour workout of high intensity you really leave with a feeling of total body accomplishment.

I encourage you this fall to look for easy and functional ways to stay more active in general. Don’t always look for the closest parking space unless you need it for a reason. Walk an extra block to your destination, or run when it is raining. Use the stairs rather than the elevator or escalator whenever you can. Begin to increase your speed, or take two steps at once. Take the dog out often, the more miserable it is outside the faster you walk…just don’t decrease the time. Outdoor yard work is a boot camp of fitness opportunities. Go out and rake the leaves, it’s a never-ending job that gets the whole body involved including the core. Find ways to engage your family since they typically need the activity also. Inside, deep clean the house. Move the furniture and get underneath with your rags or sweepers. Clean out storerooms and closets. Vacuum and dust with a vengeance. Anyone who has ever cleaned houses or buildings for a living knows what a sweat producing workout this is…and what a feeling of joy when it is your own. Not only have you made your home beautiful, but also you’ve probably reduced allergens, killed those hidden germs and best of all reduced your stress. One less thing on your list to do!
Chip away everyone. Get on your feet whenever you can, make good choices one at a time. They do add up!!

~Kari

How healthy are you?

2009-09-14T13:49:00.000-07:00

Do any of you find that you are in a rut with your habits, your diet, your fitness or simply negative thoughts regarding the ability to make changes? Often times these are all so intertwined we can’t separate them enough to know how to begin. Take a moment and check out the new program we are introducing through ProRobics from onvo. It is all about whole body health and a plan to “Get Lean Get Healthy”. We are offering informational sessions this week at both gyms so please try to make one and see if this is something that might help you reach the goals you have set for yourself. I had the pleasure of meeting with Dr. Mark Adams early this summer to hear more about his philosophy and get a feeling for the type of person he is beyond the title. I was impressed with his message, his personal history and lifestyle, and his ability to communicate his passion for helping people get healthier.
I know when I feel overwhelmed and stressed I make bad decisions and often those decisions become patterns I want to break. That is where I personally run into mind-based roadblocks since the excuses typically tackle my desire to make change. Look at this opportunity with onvo as a “kick start” to a new you, with the added benefit of other members taking the challenge along with you. A support system will be in place and onvo will be along side to encourage you throughout.
ProRobics is not in a partnership with onvo and makes no profits on your participation. This just seemed like a perfect opportunity to bring something directly to you that is convenient, sound, and quite possibly the help you need to get on the right track this fall as the weather begins to change.

~Kari

The Wide World of Fitness

2009-08-18T16:13:00.000-07:00

I just recently returned from the IDEA World Fitness Convention, this year held in Anaheim. I have been to this conference in the capacity of presenter or attendee since 1985 and have been fortunate to witness the global evolution of fitness first hand. What first began as a convention featuring primarily high-impact aerobics has now become a yearly destination for instructors, personal trainers, business owners, managers, equipment suppliers who specialize in multiple formats/systems, using unlimited equipment or none at all. Over 4000 of us come together from all corners of the globe with the same purpose in mind, to be inspired, to learn what’s new and to witness the exciting ever-changing industry of fitness and wellness. Here’s a sample of some of the movement based classes on the schedule this year: “Beach Olympics”, “Hot Hula”, “Partner Tubing”, “Drums, Dance and Rhythm”, “Fuego!”, “Three Canadians and a Step”, “Indo-Row”, “Kranking®”, “Boot Camp Boogie”, “Beam-lates™”, “Aqua Zumba®”…this is only a sample of the 300+ sessions. This year marked the 20th anniversary of The Step with a celebration workout sponsored by Reebok. Hard to believe we have been stepping this long. Does anyone remember the hand-made wooden boxes we started with at Queen Anne (8”, 10”, 12” high) which we eventually sold as plantar boxes when we were finally able to get the real thing?? ProRobics has been a creative, expressive and enthusiastic part of this fitness revolution right from the beginning!

Along with all the workouts there were informational sessions and lectures that ran the spectrum from A to Z covering new information about: Aging and Exercise, Youth Fitness, Stress and Wellness and multiple sessions on Gym Programming, Personal Training, Club Management, Lifestyle Coaching, Pregnancy/Menopause Issues, and Post Op Care. You name it and it was there. The biggest problem at these conferences is deciding which of the 40 sessions offered in each time block you want to attend. You are on the run from 7am to 6:30pm. These are exhausting days filled with workouts and lectures but even more enjoyable is the time spent with old and new friends worldwide.
One of the events not to miss is the Welcome Celebration for all attendees. It’s a dance-off, food fest and cocktail party. There is no dance party like the kind a couple thousand fitness instructors/trainers create with a hot LA DJ. It’s a showcase of vibrant, movement-addicted type A personalities—all want to lead, be heard and be noticed. It’s hilarious and oh so fun.

Just so you know this event isn’t only for those in the business. Fitness fans from all over come and spend four days overdosing on workouts with some of the best instructors and speakers in the world. So next summer let me know if this is something you would like to do and I will make sure you get the info. Many of your favorite instructors here at the gym attend as often as they can. It’s an amazing celebration and reminder of what a great gift the BODY is to all of us!

~Kari

A Body at Rest Will Remain at Rest Unless Acted Upon by a Force…

2009-07-14T14:06:00.000-07:00

This past month I’ve been inspired once again by a great series on TV “So You Think You Can Dance”. It’s a show I rarely miss since it was introduced a couple of years ago.
I often mention SYTYCD to my HiLo classes because it is the finest demonstration of the diversity of dance and athletic styles as well as a showcase for the amount of work that goes into each performance. You cannot watch this program without being moved by the dancers and the choreographers. It truly showcases the finest of both and the competition is fierce.

The large and growing group of young dancers that audition and progress in the competition have to do solo, couple and group performances and also be ready and willing to learn complex, physically challenging dance choreography in short time frames…and often the dance style is totally different from their own specialty. You will see the best examples of hip-hop, street, ballroom, lyrical, contemporary, Broadway…even bollywood and ballet. It is an amazing ride for the dancers and the absolute best entertainment for those who admire both athletic and creative ability. The level of artistry, risk-taking, confidence and then ultimate grace under pressure and criticism is beyond anything I ever get to witness.

I bring this up because everything you see can be applied to class, or any of your workouts. It is all about performance quality in everything you do. In more dance-oriented classes the workout is so much more than putting the foot or the arm in the appropriate place. You have to feel it from the deepest part of your body and then extend that expression beyond your limbs. The lift you feel when you jump, when you use every muscle from your toes, up your body to the top of your head and then reaching into your fingertips…this is what you should strive for. When you come down from a jump you have to work the same way to decelerate and cushion the weight of the body. It is like a coiled spring where every part of the movement is critical to the execution. There shouldn’t ever be a part of your body that isn’t in a conscious position. Even a static “hold” has the life of upcoming potential power. With practice and confidence you begin to see and feel the full-picture of dance and how even the position of the head can affect the look and feel of everything below. We hear the term mind-body so often as it applies to slower paced classes but it should be a priority in all classes with even a greater emphasis the faster the beat. When the momentum of speed becomes a factor the mind-body connect has to be in full force. The concept of mind-full movement should be applied to all your physical activities whether dance, sports or simply that walk around the block. Look beyond what you see as an external placement and get to that point where you feel it through every stabilizing or movement-generating muscle in the body.

I salute the incredible dancers on this show. They are mature beyond their years and will be able to tackle anything in life with this determination. In our own way we are doing the exact thing at the gym.

~Kari

Facing our Fears

2009-06-01T16:42:00.001-07:00

For many years I’ve been in the position of instructor/teacher. There’s obvious power in this as I get to call the shots, decide on process, and it is easy to stay in a comfort zone of familiar. Even when developing or learning new workout formats, mastering new equipment or dance skills there is still a long-practiced base of knowledge and experience that cushions the newness. The confidence level may get shaken, but not broken.
Recently I’ve taken that leap to learn the sport of tennis and after 50 this is not necessarily an easy endeavor. The trigger that sent me on this quest was an invitation to a weekend tennis camp a couple of years ago with friends who were all players, great players. At that point, my level of tennis was to “be present”, run for it and simply hit the ball over the net which I soon learned was way over simplified. In a clinic or camp it is drills, repetition, focus and mastering technique. I was so frustrated and humiliated in not being able to understand the instructions on drills or the corrections when given…I truly needed the 101 on how to hold a racket but that wasn’t part of the rotation. My internal conflicts were magnified by the external factors of everyone else knowing exactly what to do and doing it well. I felt like the leak in the tire slowing down everyone’s perfect day. I have never come so close to walking away, quitting. Pool time, alone, with no pressure sounded safe and inviting.
Then, something clicked. From my studies in college and long career experience I know a great deal about learning differences and I know how MY brain/body connection works best. I learn segmental from one part of the body to the next, and one piece of the puzzle at a time. I need to know exact positioning. Tell me where to plant my feet, where my shoulders should be facing, where I should be looking. I need to understand the physics behind how the racket face should hit the ball, where the racket is relative to the body, where body weight is on impact, what the position or placement is on finish, how to develop the skill and confidence to do that elusive “follow through”. I need to know when I actually do it right since I am unfamiliar with the feel of right or wrong. The more information the better, but a big BUT…I need to hear things more than once, and even when I do hear it, it takes time and repetition to actually get my body to perform. Once I started to gain a few basic skills it has become easier to broaden my focus to more fine-tuning, becoming more aggressive and learning how to best use the strength, endurance and agility that I’ve developed through fitness training. Game strategy and win shots now seem possible. The bottom line is time, patience and practice. I’ve been trained to learn as a dancer learns. This will be a lifetime process, I only wish I had started it a long time ago.

I’ve played my first USTA doubles matches this past month and last week had my first ever singles match. No partner to back me up…the fear was like a bubble, but I knew I HAD to do it, challenge myself to put everything in place and learn from the mistakes. Win or lose, I won by doing it.

Does any of this sound familiar to those of you that have ventured into the gym or into classes as a complete novice?? I still believe if it is too easy the rewards aren’t as sweet. So my message this month….take that step to tackle something completely new. Face it, falter, learn, and achieve. Nothing like it in life…at any time.

Kari

Party on!

2009-04-10T09:07:00.000-07:00

Spring is the perfect time for renewal, awakening…and party! We have some great new programs coming to both gyms that I think you will all enjoy adding to your repertoire of classes that you take each month. And for those of you that still haven’t ventured into the main studio NOW is the time. This month we have both Zumba® and Hip Hop being added to the schedule.

You may have heard of Zumba® since it gets quite a bit of press and lots of exposure at fitness conferences. Two new talented instructors will inspire you with Latin rhythms, lead you smoothly through easy-to-follow moves and get those hips, shoulders and core working up a sweat. This is a fitness-dance party like no other and is the workout that will make you love aerobics for the first time…or all over again. Created by a fitness celebrity in Columbia it has since taken the world by storm. ProRobics will now join in the fun…guaranteed to make you want to move.

For the ultimate dance challenge we have a new Hip Hop instructor joining our teaching team. This will be an authentic dance class, the real deal where you can master the full- body, bass driven workout that is an art form in its own right. There isn’t a part of the body that won’t be challenged but the good news is the breakdown so that you learn moves slow, then take it up to the beat. Hip Hop is a fantastic way to learn the intricacies of contemporary dance, expression and attitude. It’s young, it’s hip…and only requires a body that can go places while the mind enjoys the journey of learning.

So spread the word to all your friends! Along with the amazing classes we already have on the schedule ProRobics will be the place to hang, and get fit, this spring and summer!

Kari

Can I rent wrist guards?.... What about knee pads?

2009-02-19T15:46:00.000-08:00

As a kid I was a skateboarder; fearless, faithful and fanatic. I was either riding that or my banana seat bike with the high handlebars. Speed, skills and maneuvering were a passion.

Many, many, many years later….
I’m riding the chair lift again, skis on, watching the snowboarders and thinking I sooo want to do that, I think I can do that…. yesterday I did.
Oww. I’m sitting here, no actually propped to one side, and can hardly move my arms. There isn’t a muscle from my ankles up to my forehead that isn’t in stress. There is something about repetitive falling, pushing up, then falling the other way all within seconds that takes it toll on the body. I lasted 2 ½ hours nonstop, spending a good deal of that time on my knees and hands (slam landings), on my back (thanks for the helmet) or just lying face down in the packed snow as the tots wiz by. I love studying physics, and forces and how the body reacts to stress and this was the ultimate demonstration. When you fall, especially with the element of speed and momentum you automatically brace for impact. Then those very muscles are forced into a stretch while contracting…sound familiar? We talk about eccentric (lengthening) contraction and it’s affect on muscle soreness in workout situations but OMG I am a walking science experiment! I feel like I’ve had a car accident that just kept repeating itself from different directions. I had heard many first hand accounts of tailbone and wrist injury…. no one told me about the knees but I guess I should have figured that one out on my own. My nephew suggested I put a pillow in my pants, I wish I had known to wear my daughters volleyball kneepads. Since the last thing I wanted was an injured tailbone (experienced that) I tended to favor falling forward if given a choice (most times you don’t have one). I asked about wrist guards when renting the board/boots and he said “not recommended” since the brace would just cause the stress to go up the arm and you then risk upper arm or shoulder injury. It just kept sounding better.

You have to understand that walking with a snowboard attached to one foot, sideways (severe inward rotation, not a retired ballet dancers’ favored position) is actually a dragging limp as you learn how to propel forward. This is a trip in itself. Then it’s off to the “magic carpet” that lovely strip of moving walkway that carries you up the “hill”. Getting on and off that without falling so they have to stop it (for everyone!) was the first challenge. Taking in the view on the way up I couldn’t help but think this looks easy, I can do this. We’re talking minor incline on this slope here but once on the top, strapped in it looks like a black diamond. And then you begin to move…

My brother, love him, was the designated instructor for my daughter and I. Only problem is he had two of his kids with him whom of course get first right of attention. Their patience for our learning curve didn’t last as long as we needed. My daughter goes one way, I go another…neither can stop. Brother needs to get fries for the youngest. I am alone on my face. My motherly instinct says I should go check on my daughter but I’m only facing one direction and now in the trees. Backward roll flip legs over, now heading the other way but I have no clue how to “drive” to my daughter, or stop when I get there. All the great tips my brother gave me make total sense but for some reason either my application is incorrect, or the irrational fear that wants me to hug the mountain requires another sacrifice slam down. Agghh…

Now the great news is you learn, you discover, you adapt and you win. Adult training is not easy…that is why we stay with what is safe, comfortable and affirming. Bottom line is you want to QUIT!! That first hour of learning, especially when it is something exceptionally challenging and requires skills you don’t have yet can be a true test of self. Do you have it in you to keep trying? Why say to others “don’t give up you can do it” if we can’t put ourselves on the line and stick with it…when things seem the most impossible.

Yes, I hurt today. But I feel so good. I am not fragile and I feared in this decade of life I would be. Or that it was just too late to learn something so physical…

The gym is here to enhance your life. We not only want ProRobics to take you to your next workout, let your workouts take you to your next life goal. If you’ve been sitting on the sidelines silently wanting to try something that you believe you can do…don’t wait. Life is short. Find out a way to work with any real limitations you might have and use the physical, mental abilities you have going for you now. Make the most of what your body lets you do. (And of course with doctor’s approval…)

I, for one, will be on that magic carpet again…as soon as I can move.

Kari

What is BEAM™?

2009-01-09T10:23:00.000-08:00

Happy New Year and I hope yours is off to a great start! This is a perfect time of year to look at the Balance within your life. We have a new class at ProRobics that is a wonderful opportunity to help put your body and mind “in line”. It’s impossible to participate in this workout without being totally aware of what is going on with your body since your feet, or supporting body part, is working on limited space. Reaction to the BEAM™ workout has been spectacular because it brings physical responses that you can’t always anticipate…you have to react immediately.

It is not a gymnastics workout, not a choreographed or complicated routine, not a fast-paced cardio workout.... it is simple, effective, quality movement and exercise at it’s best. Many of us have unknowingly allowed our feet to become lazy and atrophied in many cases from the advancement and technology of athletic shoes and effectiveness of orthodics. How many of the 26 bones, 33 joints and over 100 muscles in the foot are you actually challenging in your existing exercise routine? With the BEAM™ barefoot workout you will discover the weaknesses of your feet and ankles, the instability or imbalances in your hips, or your lack of constant core integration and balanced spine. We will challenge your central nervous system, your inner ear, and all your proprioceptive abilities that allow you to know where your body is in space.

The class is typically a combination of standing movement using the length of the beam, along with static balance challenges both of which may incorporate taking your eyes off of your forward focus. Although we are only elevated 2 inches it is most challenging to imagine you are several feet off the floor. This way you make all efforts not to “fall” off. Your brain sends the message to a large army of muscles to keep you upright. You’ll notice it immediately in your feet, ankles and legs especially. This work is followed by creative use of the cushioned beam for body strengthening, toning, and flexibility in all positions. The beauty is as instructors we can incorporate many of the best training techniques we already use in other class formats including methods of pilates, yoga and sports training.

You will see how incorporating a BEAM™ workout into your routine will affect every aspect of your daily life, including your other workouts and sports. Your posture will improve, your reaction to off-balance situations will be more effective; you’ll see you have a more centered approach while doing the sports you love. For me, skiing and tennis were obvious recipients of these benefits. If I suddenly end up on one ski going downhill it’s not as big of a problem as it once was. I can typically get back on center with fast reaction, quick assessment of both body and ground… and continue on both skiis with only a racing heart. In tennis, strokes and serving all come from a deeper place with more awareness as to where my feet are, how I’m using them, and where my body and center of gravity is for the most power and control. Both sports are a constant source of challenge, learning and growth for me.

There isn’t an area of your life that won’t benefit from taking the time to slow down and appreciate the beautiful connection of your entire body from the ground up. Look at the BEAM™ workout as a way to get you focused on yourself on a deeper level. Allow your mind to embrace the successes and rise to the challenges. Notice the things you can do rather than the things you feel you can’t. Who knew a simple Beam could do so much?

B.E.A.M. Balance Engage Align Move

Classes on now, with more to come…
Laurelhurst: Wednesdays 10:45am with Kari and Thursdays Noon with Martha
Queen Anne: Wednesdays 7:45pm with Jana

2008-12-08T12:35:00.000-08:00

Greetings to all of you! “Tis the season of joy, frenzy and chaos as we all try to get everything done in a short period of time. It’s especially hard when we want to “be there” for everyone important in our lives and at the same time try to keep sane as we attempt to do it all. Let’s just agree on one thing, don’t let your fitness and health suffer the consequences of the season. You’ll obviously have to make changes but being adaptable and creative to situations is one of the true marks of a fit person. Speaking of fit I want to make sure you are aware of the FITT principle. It’s an easy acronym to remember and by thinking in these terms and how they relate to each other it will allow you a bit more flexibility in how you approach fitness each day of your life:
Frequency = How Often?
Intensity = How Hard?
Time (duration) = How Long?
Type = What Activity?

We all have those days where we are too busy, too tired or too stressed and the last thing we want to do is workout. Often it is exactly what we need to do in order to reduce the stress and fatigue and the cycle between the two. FITT are all factors in an exercise program that are interrelated and can be effectively manipulated by you. Intensity becomes an important element in your program especially when the frequency and/or duration are challenged with a busy schedule. In other words, getting the most bang for your buck with the time you have. This is not to say that the weekend warrior mentality is the smart choice. If your body isn’t physically ready for an intense workout it may cause soreness or injury to the point that you are out for a while. But for those of you that work your way up and progressively get stronger intensity training can be the boost you need. Look at the last one, type. Step out of the box and see fitness as activity. It doesn’t have to be in the gym (although we love seeing you). In fact your gym workouts should have the ultimate goal of getting you fit for life outside. For example find ways to broaden your sports skills, do that needed outdoor yard work, walk the sad dog…who is just waiting… vacuum the house again! The list is endless with potential for burning calories and challenging your muscles, including your heart. In terms of frequency we are often asked can I workout everyday? Take a look at these components below:

Five Components of Physical Fitness:
1. Cardiovascular, or Cardiorespiratory endurance = the ability of the body to sustain prolonged exercise
2. Muscular Strength = the maximal force a muscle or muscle group can exert during contraction
3. Muscular Endurance = the ability of a muscle or muscle group to exert force against a resistance over a sustained period of time
4. Flexibility = the range of motion, ROM, possible about a joint
5. Body Composition = lean body mass and body fat ratio

Look at your training schedule as a jigsaw puzzle of getting all of those first four into your week. By mixing it up you are not only challenging the body in different ways you are creating a stronger, more efficient, more elastic frame to work with. You are allowing parts of the body to rest/recover by focusing on different components at different times. Daily workouts can then have positive effects. You will never get bored because there is always something to do, to learn, to master. Since this is the holidays include your family and friends in some of this fun…nothing better than all feeling good together.

So the bottom line is Energy In >> Energy Out. Your body will reflect the balance or imbalance of the two. All the fantastic treats of the season should be enjoyed and then burned so get out there and DO SOMETHING…anything active. If you need some inspiration come see us since we have innovative trainers and instructors just waiting to help you get motivated and stay on track. Let’s keep the gym hopping in December so that we all have a head start in making 2009 the best year ever!
Cheers, Kari

It all began over 30 years ago....

2008-11-14T13:47:00.000-08:00

Welcome to my new blog opening up a great forum for you to share, inquire, inspire…vent? …hope not…all things related to fitness, wellness, and life! We are somewhat unique here at ProRobics, one of the few gyms still open with original owners for close to 3 decades. The changes we have lived could fill a few volumes of entertaining Seattleite “memoirs” (which may still be on the way)… stories of which you probably wouldn’t believe. I am also happy to say many of you are still here, some with grown children working out at your sides, which proves the point that fitness can and should be a lifetime, shared event.

One thing you may not know is that ProRobics started out as a class. ProRobics, “the workout for athletes and potential athletes” was the name of my workout. The workout took place M-W- F 3x each day in the basement of Nordic Heritage museum, formerly a grade school gymnasium and it was filled with a wild mix of guys and gals expressing themselves the high impact way. Those were amazing times and I reminisce and laugh often with people who were part of it. The success of the classes gave birth to Queen Anne location, a scary step at 25. I pulled talented members from class to see if they wanted to become instructors so we could actually open a real studio with classes everyday. Queen Anne ProRobics was born…only the studio….no front desk, no lobby, no dressing rooms or showers, certainly no weight room… the waiting line-up was down a stairwell and out onto the sidewalk. 1530 Queen Anne Avenue North received many visits from the fire department regarding blocking fire way exits with waiting bodies…the 80’s, those were the days. The fire department secretly wished they could stop work and take class! Our café, Après Vous, would fulfill all pre- and post- workout needs as well as provide the bass beat through the walls to keep everything shaking. It was a constant reminder to work off what you just put in.

Some of your favorite instructors were in on that first or second wave. Instructors were born from class so they knew what they liked as members, were type A, and had a deep desire to share their talents. So there you go, we do have one of the deepest lineage of historical instructors in the NW, if that means old to you what can I say. With experience comes dedication to bringing you the best so that is where our heart is!

So my challenge to you is to branch out this coming New Year. If you haven’t entered into our Group Ex program yet now is the perfect time. There are so many choices in the types of workouts available between the 2 gyms. We are one of a few gyms (if not the only) in the city offering Body Pump™, Body Step™, Gravity™, Ballast Balls™ and soon to come Beaming™. We are in a league of our own with continuing popularity of HiLo, Dance, Step and Reach™. Our circuit style/equipment-based workouts, cycle classes, Pilates and yoga are some of the best in the city.

As an instructor team our goal is to develop well-balanced, multi-challenged, “can do” members…are you up for it? What is your personal workout “trigger”?
Do you like to sweat? Do you feel a workout should make you feel something the next day? Do you like fast pace? Do you like mental pressure? Do you like simple, repetitive work? Do you like to challenge your coordination? Are you comfortable stepping out of your comfort zone? Do you need to have your established personal space to feel most comfortable? Do you want strength? Flexibility? Coordination? Agility? Balance? Better aerobic fitness? Better posture? To lose weight? Improve your memory? Improve your health? Do you like slower, more focused movement? Is speed important to you…can you slow down? Do you prefer music or no music? Do you like working with lots of equipment? So you like dance? Do you like to challenge memory through more complicated, lengthy movement patterns? Do you want to be “pushed” by the instructor? Would you like to meet some fantastic people?
If you answered yes to any of the above we have a workout for you. Ask around, approach an instructor with your questions but most of all open that studio door and step in! Everyone has a first day, for many it was the best first day of their life.

On behalf of your dedicated instructor team…see you in class!!

Kari