It's never too late to start a wellness routine. Learn about Karen's journey and how she turned her wellness around, feeling younger than she ever thought she would at her age! I often ask our superstars questions and create the article around their answers; for this article, you'll read exactly how Karen expressed her experience with our program!
I joined Sphericality in May of 2018. I knew I had to do something. I was just past menopause, gaining weight, diagnosed with Osteoporosis and Arthritis throughout. I was having to pull myself up the staircase, couldn't get up from the floor, got winded walking more than 5 minutes, and couldn't fit into my clothes.
I was out on the town in Flemington on the evening. This evening, there was a Local Business Awareness night on Main St. There were many local vendors promoting their businesses. Including many exercise studios.
Dorian was on the sidewalk with a good amount of studio furniture to express the feel of...
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...
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! ...
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...
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.
The first month of Spring we wanted to have a super star that is always working on ‘cleaning up’ her wellness, she lives our program daily and embraces our 6 lifestyle essentials. Learn about how Pattie has been cleaning up her nutrition, exercise, mindset, stress, how she understands her body and her connection to her community! It doesn’t have to be perfect, you just have to do it and live it.
I joined Sphericality not long after I moved into the area. It must have been around 2013. It’s been a minute, as the kids say! My first class was Barre with Christine, and she mightily kicked my booty! I was winded when I got up the three flights of stairs. I couldn’t do a seated chair at all, and I could not get my leg up on the barre to stretch. But despite all the stuff I struggled with, I had a blast. I took some classes, and that was about it. A few months later, I threw out my back badly. Dorian had an Open House, and I...
Having a wellness buddy is always a good thing, and sometimes you’re lucky enough to have your wellness buddy be your granddaughter or your grandma! June and Morgan are newfound fitness buddies but have known each other for much longer. June joined Sphericality when we first opened in 2009. She started by taking yoga with Coach Gianna, and as we added more classes, she grew with them. Now her favorite classes are barre & fusion. Morgan joined us at the studio in the fall of 2020. She was visiting her grandma and asked what she did at the studio. Instead of just telling her, June wanted to show her. Morgan was invited to a Saturday morning barre class and loved it. Her favorite part is the variety of classes and how strong she feels after class.
Morgan and June have a great relationship, built beautiful times together, and strong communication considering their generational difference. Being in the studio ...
One way I support healthy body compositions by ensuring I consume 30 grams of high quality protein (branch chain amino acids) and some carbohydrates after my workouts. My body will break down the protein and utilize it to repair and build the muscle that was stressed during my workout.
Here's the recipe for my "Go-To" post-workout shake:
I recommend that you do this in two steps:
1. Blend the ice cubes, water and spinach for 20-30 seconds.
2. Add the rest of the ingredients and blend for about 60 seconds.
How are you going to resist all of those holiday cookies and sweets? The party is about to start!
You don’t need to! Just be smart about it. It is totally ok and natural to have a treat or two now and then in moderation. The problem usually arises in the moderation department! Another problem area is the Chocolate Department.
Here is a recipe from a cookbook one of my clients gave to me. It’s called “Every Day Detox, ” by Megan Gilmore. These no-bake chocolate macaroons are super easy and quick to make. You can enjoy one or two of these treats without feeling guilty and satisfying your chocolate sweet tooth!
Whip some up before Christmas and serve them at whatever event you are hosting or attending.
Makes 20 pieces
2 cups, Unsweetened Shredded Coconut
1/2 cup, Raw Cacao Powder
1/2 cup, Maple Syrup
1/4 cup, Almond Butter