Exercise and strength are related to living well, and reducing chronic diseases, but it can also help with falling, recovering from injury, and how our body ages.
We know that exercise can help us live longer. How?
It can keep your bones, muscles, and joints healthy and can make you less likely to have things like diabetes, cancer, heart disease, and osteoporosis. Exercise can also lower your blood pressure, manage chronic conditions like arthritis or diabetes. It also helps with stamina, joint swelling, pain, and muscle strength, and it helps with your balance, which means the risk of falling diminishes. We also know what exercise, specifically resistance training, can help with age-related decline in muscle mass.
All of these things will help you live a longer, healthier life, but did you know it can change how you age and stay disease-free on a genetic level?
Have you ever heard the saying, "you're only as old as you feel"? Or have you met someone...
After teaching my class yesterday morning, I made a trip over to Basil Bandwagon (I love this place!) to get a fresh Blueberry Protein Smoothie. As I entered the store, there was a display of this product. It piqued my curiosity because I am always looking for different ways to feed my body awesome stuff and share it with my peeps.
As soon as I got home, I pulled out my juicer and ninja to make my smoothie. Here’s how I did it:
Step 1: In the juicer (If you do not have a juicer, no worries, you can put all ingredients into your smoothie blender, it will just have a different consistency
Run them all through the juicer.
Step 2: In the Ninja:
We all know the feeling…
You find a fabulous recipe, so you invite your friend over for dinner to try it out. The oven is pre-heated, and you’re halfway through preparing. You open the spice drawer or cabinet. You scan, spin, check, move, spin again. You can’t believe it; you are missing the ONE essential spice for your recipe!
“I know it’s here,” you think to yourself as you search deeper, past the 2 bottles of cumin and 3 half-empty red pepper flakes.
Aggravated, you throw your hands up in the air as you think, “I just got back from the grocery store. I’ve no time to run back out.”
But then you recall printing out that handy-dandy Spice Substitute Guide!
If you relate to this story, download the Free Spice Substitute Guide here & cook on!
Body composition is an integral part of our programming at Sphericality and The Limitless Lifestyle Academy. Building muscle is part of good body composition, and you must exercise to make that happen. Learn how one of our most active clients, Carolyn, makes sure she stays strong.
Carolyn joined Sphericality in 2014 when a friend recommended Sphericality. She wanted to try something new but did not want to join a traditional gym. She went with her to try a class taught by Dorian and was hooked after that.
Since 2014 Carolyn has taken well over 2000 classes, including taking advantage of our online platform in 2020. When the gym had to close, she never skipped a beat and took our online zoom classes or did something for herself from home with an epic workout set up in her home to optimize taking classes from home.
She's always participating in our studio challenges, most recently crushing our Myzone team challenge as the highest MEP earner. The...
Muscle! Many women find that work to be scary. They don't want to bulk up or look manly; this is why they stay away from resistance training. However, that will NEVER happen due to the lack of testosterone hormone in our bodies. Physically, what will happen is a more lean look.
Stepping on a scale can tell you your weight, but it does not give you the bigger picture of your wellness. At Sphericality and The Limitless Lifestyle Academy, we focus on body composition.
What is body composition? Body composition refers to everything in your body, split up into different elements. Two elements that are commonly used are fat mass and fat-free mass. Fat mass refers to all the fat tissue in your body. Fat-free mass is everything else, including muscle, organs, bone, and fluid.
The most important things we look at are fat mass and muscle mass and their ratio. This ensures your body is as healthy as possible, which is why we work out and eat right in the first place! ...
The Benefits of Dry Skin Brushing
There are several benefits to dry skin brushing. One of the main benefits is, of course, the removal of dry skin from the body. Some other benefits include the reduction of cellulite and the ability to get circulation in your body moving at a pace that helps you produce new skin cells and keeps your blood circulating properly. It can also be relaxing and help if you are having a sensory overload or if you need a calming feeling to help you reduce the stress from your day. DSB is also a great way to help your body detoxify
The Method of Dry Skin Brushing
Dry skin brushing is a simple enough method. You use a non-synthetic or natural bristle brush on your body to remove dry skin.This brushing technique is done all over your body and with no lotion, soaps, or water. You simply brush the body gently making sure to get every part of your body and then take a shower afterwards.It is considered to be a more natural and milder form of exfoliation than...
Summer is all about fun with vacations, parties, BBQs, and picnics! This year we will be able to enjoy all of these things. While summer is a time for fun, many things can derail your wellness journey. Peer pressure, over-processed food, food high in fat and carbs, plus alcohol, but It doesn’t have to be that way.
At food camp, we track macros; keeping track of how much protein, fat, and carbs you’re getting can help you stay consistent with what you’re eating. The more consistent you are, the happier your body will be.
Not only do food campers track macros, but they also learn about what they’re eating. This is the educational component of Food Camp; if you know better, you do better. You don’t have to be perfect at tracking macros over the summer, but thinking about what’s in your food may help you make better choices.
This month, we went over typical summertime BBQ and picnic foods. The goal was to make balancing food choices easier for our...
Mindset is everything while on your health and wellness journey, and summer is no different. We all set goals over the winter and spring because we want to look and feel our best for the summer. We’re bombarded by terms like “beach body” or “shorts season” as if getting healthy is only for the summer or what you look and feel like is not appropriate for summer. In addition to the societal pressure to be ready for the beach, we’re disappointed when we don’t reach our goals, and we wonder why we have to do this every year. It doesn’t have to be that way, as long as the mindset is right. Learn how Amy has changed her mindset so she’ll never have to get ready for another summer again!
Amy came to us after our retreat in January 2021. She did the New Way to Wellness 6 week experience and moved into our 4 Seasons program following that. Since then, Amy has made a huge mindset change.
She thinks more positively about herself,...
Yes, of course, you want to tone and shape your legs. Who wouldn't? The real important question to ask, however, is WHY would you like to tone and shape your legs?
To look good and feel comfortable in your favorite jeans? Well, that is a good reason. We all want to feel good in our favorite clothes, including me. But there 6 more important reasons that I, as a 58-year-old woman, exercise my legs intensely five times a week, and I’ll share them with you.
Toning your legs will help you build lean muscle and burn fat, create and maintain healthy, efficient body composition that, in turn, keeps your metabolism running efficiently. Your quads and glutes are some of the biggest muscles in your body. They can pack a powerful metabolic punch if you keep them toned.
When you stress your muscles during exercise, they begin to break down. But afterward, the magic happens. When the muscles repair, they build.
Join Chef Ro in her fabulous kitchen with other ladies of the Limitless Community!
Ro will teach you her secret tips and tricks to make the perfect homemade pasta and easy gnocchi made with ricotta cheese (high protein) instead of potatoes (high carb)
And yes! It's ok to eat pasta! We teach you how to eat anything you want, and maintain a healthy and fit body.
Join Ro for more at our upcoming Spring Cleaning for Body, Mind & Life Virtual Retreat for Women on April 24th and 25th. And don't worry if you can't make the whole thing...it will be recorded and sent to you after the retreat!