December 1, 2014

JKFY -- Yoga This Week !

This week's classes feature a variety of playful poses that will help work off this past week of Thanksgiving indulgences especially with the added benefit of weight training!

SPECIAL CLASSES WITH FREE WEIGHTS THIS WEEK ONLY!

Tuesday classes and the Wednesday 1130 am will all have the option of free weights. Friday yoga sculpt has weights as usual.

Please note, there is no Wed. 545 pm this week.

Our spiritual practice is how to practice devotion.

Email Jackie to Register

PRICING & NEW STUDENT SPECIAL -- Remember your first studio yoga class is only $15!
Punch card price is 6 classes for just $96-- the best value in town!

Click here for the complete Weekly Class Schedule Flyer!

Click here to be directed to the Yoga section of my website for class descriptions!

Also, enjoy a sauna session before or after class for just $20 for additional detox and other benefits! Contact Me to reserve in advance.

Relax and Lose More Weight in my private FAR Infrared Sauna! Get relaxation, weight loss and release pain!

Detox and burn up to 700 calories while you relax in our FAR Infrared Sauna. There are a multitude of benefits to the sauna, which is also FDA-approved for pain management.

Cost is just $20 a 30-minute session if scheduled before or after yoga class as a single session. (This is about half the price of a local St. Charles spa and mine is twice as spacious!)

Or purchase a 6-punch card for $96 and save even more. (Many spas charge as much as $40 for a 30 minute session in this sauna!)

ARE INFRARED RAYS SAFE?
Because infrared rays are part of sunlight, they are not only safe but also highly beneficial to our bodies on a cellular level. Health professionals have used infrared heat lamps for decades to treat muscle and joint problems. In hospital baby care units, incubators are often equipped with infrared heating systems to keep newborn babies warm.

HOW IT WORKS
Infrared Saunas differ from traditional saunas in that they use infrared radiant energy to directly penetrate into the body's tissue to produce perspiration.

Heating Method of Traditional Sauna (left) and the optimal FAR Infrared Sauna heating (right)

Traditional saunas use steam to heat the air inside the sauna, which then heats your body until you begin to perspire. In order for this to be effective, temperatures would need to reach in the upwards of 190 degrees Fahrenheit. Infrared saunas only need a temperature of up to 120 degrees Fahrenheit to obtain the same effect.

This lower temperature makes the environment more tolerable and allows you to breathe easier.

BENEFITS

In addition to a weight loss per 30-minute session of up to 700 calories...

Benefits include, but are not limited to:

- Pain relief from Rheumatoid Arthritis
- Relaxing muscle spasms
- Increases blood circulation
- Cardiovascular conditioning
- Clears rashes, acne
- Reduces cellulite
- Removes toxins and mineral waste
- Reduces stress and fatigue
- Enhances skin tone

Click here to read more on all the health and weight loss benefits!

FRIENDS HELP FRIENDS STAY FIT!

When you refer a friend to the studio that joins you as a Fitness Friend for training sessions of 2 or 3 friends training together you get winning results and rewards! Having a fitness buddy can help you outside of the studio to stay on track as well with special programs I create for you that works together but still has your personal fitness needs and goals in mind.

Groups of 3 start at just $25 an hour, and two friends train together for Just $39 an hour! You also motivate each other and can schedule workouts together outside the studio with the training model I plan for you to stay in shape even if you are at different fitness levels (there are some cases where I will recommend private sessions, such as those returning from an injury). The combination of groups is endless, ranging from grandparents and grandson, (above, left) to adult moms and daughters, etc. All you need is a willingness to be healthier and I will make it happen.

In a world of time spent in front of computers and video games, this can be a life lesson on better health for your children at any age.

It's also great fun to train with your spouse! Many of the couples I work with see this as a special date -- and instead of gaining weight with eating out you are losing weight and building fun memories!

Plus, any referral from a current client has the reward of a free yoga class or FAR Infrared Sauna session. Visit my website to learn more about the benefits of the Sauna -- including a 700 calorie burn in just 30 minutes at www.jackiekoldfitness.com . Best of all, you can purchase a Sauna Punch Card of 6 sessions for just $96 -- the best price around! Yoga students can also reserve the sauna before or after a class for just $20! Get all the benefits of hot yoga in a safe, holistic and private environment by combining the sauna before or after class.

Avoid Holiday Injuries and Weight Gain

While most of us are not going to risk this kind of holiday injury, December is the month of year I see the greatest incidence of injuries. Why?

Just consider what happens as many people kick into high gear to prepare for the holidays: stress levels rise, which impacts focus; and injuries occur due to icy walkways and necessary snow shoveling, hauling packages, excess time on your feet on cement floors shopping and standing in line to pay and hauling out holiday decorations and hanging them like this Santa. Then there's the dreaded Holiday 10 pounds that many put on due to parties, fast food stops while shopping, late nights to get things done and well...more stress. Eating the wrong foods at the wrong times causes increased inflammation and other woes, which also impact health.

But by following some important steps you can remain injury free and healthy:

Be Kind to Your Back and Knees - To avoid back and knee injuries, stand close to objects -- whether it's heavy shopping bags, groceries or decorations -- bend your knees and keep your torso straight as you lift. A back injury can ruin your holiday and lead to lost time at work and holiday fun. Excess weight puts a great deal of stress on the low back or lumbar spine. The best example I can think of is during pregnancy. Those of you that are moms may have experienced back pain at that time.

Exercise Smart - If you think you should wait until the holidays are over to begin personal training because you are too busy, think again. Guard against gaining the typical holiday 10 by not short-changing your fitness routine in order to get "through the holidays."

Even beginning with me in December for one or two sessions to start my Steps to Fitness' Lumbar Stabilization program and a private yoga session will reap many benefits. This will help strengthen your back, knees, hips and shoulders, improve your body alignment and gait as well as really tone your core in just one week. A second session for flexibility and more core will help you to continue to avoid the typical weight gain of the holidays and stay flexible and safe through the season. Typically in just two sessions and my "homework" to do on your own, my new clients always report how much better they look and feel. It's just what you need to start 2015 off right rather than invest the first month just trying to lose what you gained in December letting things go or rehabbing from an injury.

It's also important not to go too crazy with exercise on your own if you haven't worked out a lot before. Many people are so worried about holiday weight gain that they ramp up their workouts too suddenly, risking injury. Stay active--but unless you are working with a professional, make gradual changes in intensity.

My December - Janary Jingle Bell Boot Camp will be a great way to jingle - not jiggle - and is healthy, safe and fun! But if you are interested in camp, contact me this week as the camp is almost completely full! I am looking at adding a second January 3 camp and perhaps more so it's worth checking in with me to see what registration options currently exist.

The Agony of De-Feet/Hips and Knees - Don't go shopping in high heels or footwear that doesn't fit properly or won't give you stability on slick walkways. If you know you'll be standing or walking for long periods (especially on cement mall floors) opt for comfort.

According to the American Podiatry Association, each year more than 2 million people are treated for plantar fasciitis, also known as heel spur syndrome. Plantar fasciitis is an inflammation of the fascia which attaches to the heel bone and helps to maintain the arch of the foot. As many as 40 million Americans suffer from this condition, which is seen mainly in people who are on their feet. Each year the number of people diagnosed with plantar fasciitis increases as the holidays approach and shoppers spend increased hours on their feet.The calf muscle is really 2 muscles that require good flexibility for normal daily function, such as climbing stairs, bending down, and navigating uneven ground and icy surfaces. Try this Stretch - simply remain seated and flex foot for 15 seconds. Circle the ankle, circle back, open and close your toes. And make this stretch a daily morning habit and do before shopping - stretch your calves and help your back by standing on a step and dropping your heels up and down while holding onto a railing and standing tall.

The force of 3 to 6 times a person's body weight is exerted across the knee while walking. In other words, being 10 pounds overweight increases the force on the knee by 30 to 60 pounds with each step taken while walking. The force across the hip is estimated to be 3 times your body weight. In simple terms, you increase the chance of arthritis and joint damage by 3-6 times just gaining an extra 10 pounds over the holiday. Believe me, this fact contributes to the greater incidence of holiday injuries I see every year. Another great reason not to put your health on a holiday!

Keep shoulders/arms/wrists healthy -

Of all the joints in the body, the shoulder is the most mobile, but also the most unstable, meaning its more prone to sprains, strains and even dislocation. Strengthening the muscles around the shoulder, such as with free weights, will provide a more stable, protective shoulder joint not only during the holiday season but all year long. Before you go shopping, clean out your purse. Don't strain your shoulders and back by lugging unnecessary items while shopping. and carry packages in both hands or on shoulders to distribute the weight more evenly. I see a number of shoulder injuries from those who reach back and pull heavy purses and packages out of the back seat of their car from the front seat. Wait till you get out of the car and can remove these while standing in the frontal plane for greater safety.

Try this stretch when you have computer strain or issues with the wrists and elbows. - Extend your arm in front of you. Bend your wrist as shown. With opposite hand, gently bend your wrist further until a stretch is felt. Hold 15 - 30 seconds. Repeat 2-4 times. If you end up shoveling snow, warm up with 5 to 10 minutes of cardio first and then do shoulder stretches before you begin. Take frequent breaks too. If you shop online, be sure to stretch your elbows and wrists.

Don't miss the option of giving loved ones, friends and teachers the gift of health. I offer gift certificates in any amount and can take payment over the phone! Just contact me direct or visit my home page anytime and look for this symbol. Great for teacher gifts too!

Don't Let the Holidays Be a Pain in the Neck - neck problems can be the result of many of the concerns I've already mentioned and are often the result of mental as well as physical stress on the body. Tension is frequently held in the neck. As stated earlier, many people lack sufficient rest, especially during the holiday season with late parties, late shopping and travel. For sleep, you want to keep the neck in a neutral position, and preferably, sleep on your back or side. Try to avoid sleeping on your stomach, which twists the neck into an unmovable position. Try this three part neck stretch series for neck and shoulder relief: Do 3 times and hold each stretch for 15- 30 seconds and remember to breathe deep for stress relief.

Final Holiday Health Tips -

Stay stress free this holiday season by practicing yoga with me. My December classes will have special focus on keeping the body and mind healthy to counteract holiday stressors. And if you are going to hang decorations, don't be like the Santa at the start of this article and do that work alone! Whenever you climb a ladder, you should have a spotter to hold the base steady, thereby greatly reducing the risk of a fall.

Remember to breathe and enjoy every moment of grace this Thanksgiving. ~ Jackie

Let the beauty we love be what we do. ~Rumi

Jingle All the Way to Resolution Boot Camp

ALMOST FULL!

To provide women the opportunity to get strong safely in a Boot Camp setting, Jackie Kold Fitness and Yoga (JKFY) is holding her annual Jingle Bell all the Way to Resolution Boot Camp from December 27 - Jan. 3.

Campers can choose any or all of the following dates, with all camps being held from 9-10 am indoors at the JKFY studio, located at 5N201 Shady Oaks Court, St. Charles, IL:

Camp Dates to Choose From

Saturday, December 27 - FULL
Monday, December 29
Tuesday, December 30
Saturday, January 3 - 2ND CAMP OPENING!

All camp dates are from 9-10:00 am and are ladies only. Choose one or more of the dates for camp to meet their busy holiday schedules. Each camp date is designed as a stand-alone for All-Levels of Fitness, so "recruits" will be given options to exercise within their ability levels yet be challenged to their safe maximum.

Jackie Kold, the studio owner and a certified personal trainer and yoga instructor has run successful indoor Jingle Bell camps as well as outdoor summer and fall boot camps for women for years.

Kold stated, "The week between Christmas and New Year's is one of the most prevalent for weight gain. Often by this point, poor eating habits, excess sweets, alcohol, etc. have really taken their toll. This is the week where many give up and say, 'I'll start my diet in the new year,' and then really spiral out of control. By the time those New Year's resolutions come around, they already have to lose ten or more pounds in addition to any weight they had to lose before the holidays. That's so discouraging." I tell my clients to resolve to evolve. If you take the approach to make each day count and focus on your life with intention, you will stay on course with a healthy lifestyle year-round. As a trainer I help clients stay focused and motivated. Because my boot camps are geared to women, it addresses their specific physical fitness and emotional needs," she added."My indoor camp size is limited to 12 female participants to offer the highest quality of instruction."

In addition to more traditional boot camp exercises using free weights, Kold's camps have a strong 'guts and butts' component to help tone up areas where women gain weight the most during the holidays. These sessions will also include power yoga with bands to detox holiday "ho-ho-nos" such as excess sugar and help with digestion. Her use of therabands with the yoga will tone arms and help relieve stress in the neck, shoulders and back that are prevalent during the holiday season due to lugging too many packages, gift wrapping and extra time on computers and phones.

Kold stated, "Workouts should not just be effective, but fun!" stated Kold. "I have a lot of exciting "reindeer games" in store for my campers, from relays to challenges they will have with themselves. Campers will come away from this experience feeling great going into the new year, especially while wearing those New Year's Eve party dresses!"

Registration Begins Today! Space is Limited.
Download Your Registration Form Here.
-- BUT CONTACT JACKIE DIRECTLY FOR SIGN UP!

Keep Fitness in the Family and SAVE!

You can share the DEAL of buying four camps by coming with sisters, cousins, teens, nieces and moms. If you buy 4 camps in total in any combination, you get the deal. (Ex. you each buy 2 camps or you buy 1 and three family members come with you = 4.) Skip the cookie walk and get fit together as a family this year!

Share this NEWS RELEASE and FLYERwith female family members at Thanksgiving and other events to get them excited to join you!

Also, bring in a paper goods donation for Lazarus House through to the studio now through December 18 and receive a chance to win prizes from the studio including a free camp!

Click here for Lazarus House Needs to bring to JKFY for your chance to win!

HERE'S HOW TO STAY CONNECTED!

	Be sure to visit our website at jackiekoldfitness.com! Like the studio on Facebook! Write a review on Google Places! Click here to View Page Email Jackie Kold at jkurfit@sbcglobal.net ! Call Jackie anytime at 630-584-2254!