Katdance Fitness by Phone

In my coaching practice, I see that even though exercise can help reduce and manage stress, stress is often an inhibitor to actually doing the exercise. In an interview, Ms. Allen shares 15 tips for minimizing stress (including, of course, exercise!):

(Cathy Allen is a Certified Therapeutic Recreation Specialist, Consultant and Educator working with adults, elderly, and psychiatric individuals. She has written articles and two books pertaining to activities and dementia training. She can be reached at 714-376-6169.)

Message From The President

While we are talking about minimizing stress this month, it reminds me that the holidays are soon approaching, some of which begin this month. Many of the tips in our feature article can carry over to the holiday season.

One tip that I find universally helpful, and that can be challenging to apply, is that of saying "no." The holidays naturally add more to our schedule: religious celebrations, family and social gatherings, and, of course, shopping. Being particularly aware of what we commit our time to will help us to spend our time exactly as we want, and to stay out of the fray of the hectic holiday rush.

Taking a few minutes of "me" time each day (a client calls it PDT – personal down time) can keep you centered and in touch with what you need, feel, and want. When you are more in touch, you will be more apt to say "no" when you need to. You will also know when you are truly able to say "yes" and feel good about the commitment.

Imagine your ideal holiday season. That is my wish for you. Enjoy!

To your health,

Katie Katz
Katdance Fitness by Phone®, President

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Fitness by Phone® Works!
Client Testimonial

"I had not exercised in three years! When I had exercised before that, I did not have enough variety in my workouts and got bored very easily.

I was tired of being a slug. I gained 15 pounds on my petite 5’2" frame – all of which seemed to congregate around my midsection – and was chubby for the first time in my life. Additionally, my job is very stressful and I needed a way to handle that stress. To top it off, I was diagnosed with osteopenia, putting me at risk for osteoporosis, and I knew that weight-bearing exercise could help to strengthen my bones. I needed a program to provide motivation and exercise direction.

I love my Fitness by Phone® coaching program. The variety is great and my coach shows me how to exercise to prevent injury. I have gotten leaner, stronger, and have more stamina than I’ve had in 40 years! (I am 57 years old.) And, my last bone scan showed that I gained bone mass in my hip and the bone mass in my back has stayed constant!

My favorite part of the program is learning which exercises burn the most calories, and seeing the actual improvement every single week. Fitness by Phone® has challenged me in a way that no other program ever has. I easily get bored and my body plateaus at a certain level, which is very de-motivating. My Coach keeps up the momentum – our sessions and my workouts are fresh and ever-changing.

I always recommend Fitness by Phone® to people – it gives you a great kick-start, and you have a trained coach to oversee your program who is creative at adapting exercise to each individual’s needs, goals, fitness level, and lifestyle. It is definitely customized.

My Fitness by Phone® experience has given me a permanent set of good habits. I believe it is the best way to become fit!"

Thank you!
Martha Morisi
Realtor
Albuquerque , NM

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Exercise and Pregnancy
Part Two: Postpartum Exercise

Last month we discussed the benefits and guidelines for exercise before and during pregnancy. Your exercise program after giving birth is just as important. As always, discuss with your doctor what kind of exercise you can perform and at what time after delivering.

Although you will likely have to wait some time after giving birth to resume exercise, when you are allowed, get into a routine as soon as possible. Not only is exercise going to help you lose your pregnancy weight and get your body back to normal, it is also essential for your mental health. You will be experiencing new kinds of stress with the new baby. One of the most important benefits from exercise will be a reduction in stress as well as reducing the chances of developing postpartum depression. Exercise will give you more energy, which you will need, and help you recover faster and heal from giving birth.

Many options are available for starting exercise. Remember to build up gradually and do not expect to be at the same level you were before pregnancy. If you were running, you will need to start walking and work your way back to jogging and then running. Good cardiovascular options include swimming, aqua aerobics, cycling, and low impact aerobics. Yoga and/or pilates are good choices for increasing abdominal and back strength. A well-designed strength training program will go a long way in getting your muscle tone and strength back.

While it is easy to want to exercise again (and have the best intentions), putting it into action can be difficult with a new baby and little sleep. Here are some ideas to help you stick with it so you will reap the benefits:

Avoid the "all-or-nothing" mentality. Be flexible with your routine and know that some days you may not get in your exercise time.
Find a health club with child care or that allows you to bring the baby while you exercise.
Let your husband have some bonding time with the baby and give you a break to exercise.
Take exercise classes that include your baby, or exercise wit h the baby in a stroller.
Remember that even five minutes of exercise is beneficial!

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For more info about Katdance Fitness by Phone, email: kblumkatz@verizon.net,Or call 410-757-8830