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The Joyous Noel, the annual Christmas Benefit Concert, will be held on Thursday, December 7th, 2017 at 7.00pm at the Jazz Bar Vogler, Rumfordstr. 17 Munich. On behalf of the wonderful singers and musicians I take the opportunity to invite you again to this wonderful event — so save the date! The Joyous Noel Christmas Benefit Concert 'Helping People Of The World' seeks to raise funds that in this year will go to the organisaton "Brücke nach Kiew". The organisation supports people in need in the Ukraine, in particular in and around Kiew. More information (in German) can be found on their website http://www.bruecke-nach-kiew.de/ The money raised will be used for two projects. The first one is emergency support for handicapped children or children with other health issues that do not get any support from the state. The mothers are often single raising mothers who barely have enough to feed their families. Money is also urgently needed for a shelter where food is provided to deserted children. All the money raised will flow 100% into these projects. We are blessed to have great singers and musicians who give of their time freely with songs from all walks of life... Come and celebrate with us a Joyous Noel and lets help put love and joy in the hearts of those who need it most! Remember, you coming helps a child in need! See you there! Hillary   Functional training is not just what for athletes. People of all ages and abilities can benefit from functional training. Instead of training individual muscles in isolation, whole muscle groups and complex movements are required. The goal of the functional training is:
Training equipment or tools are not necessary for functional training. How does functional training work? What is the concept behind it?As already mentioned, tools are not necessary. It is trained with your own body weight. The personal trainer and fitness coach puts his partner or the participants deliberately and recursively in an unstable position. The partner must become active and build the stability of the body with specific movements. This can be done with simple and easy exercises for beginners or with intensive training sessions for professional performance athletes. The goal is: to improve strength, balance, stability, flexibility and endurance. All the decisive factors that make life easier for us and keep the body fit and healthy. Which exercises are part of funtional training?The main goal of the functional training is to strengthen the muscular apparatus, the muscle attachments, the tendons and the lays. The most important role is played by the trunk as the main stabilizer of the human body. In order to be strengthened, you will be familiar with the most of the exercises at functional training on both. The focus of the exercises is the stabilization of abdominal muscles and the scapulae. Through the exercises you learn to get to know your own body better. The body is stabilized, balanced and shaped. Exercises such as a gym ball, light weights for stabilization or training bands can be used for the exercises. There are over 300 different exercises, which includes the functional training. Possible exercises of the functional training:
What are the advantages of the funcional trainig?
Functional training: more than just a calorie burnerBesides the promotion of health, the positive side effect of functional training is: It is a real calorie killer!
Effective fat loss is most effective when the body consumes more energy over a longer period of time than it needs. After 20-30 minutes of functional training, the carbohydrate stores of the body are emptied. The fat metabolism comes into its own. If, before the functional training, a coordinated force training takes place, the fat pads melt even faster. Functional training calls, unlike force training on the machine not only the muscle, but also the head. So it will not get boring! Dear Friends of Hillary Coley Fitness,  The human body consists of about 75 percent water.
Our brain even consists of about 80 to 90 percent water. Our organism requires water for all physiological processes. If you drink too little, you are faster K.O. - this is already clear. The question is: How much should I actually drink to stay fit? First, a question is important: How much water does my body need every day to cover the minimum water requirement? There is the basic rule: the minimum amount of water that should be taken daily should be 1.5 liters for an adult. This 1.5 liters of water should absorb a healthy person daily. It does not matter whether the liquid is absorbed by drinks or food. Nutrition experts have set up a simple rule. Per kilogram of body weight, 0.03 liters (30 mililiters) of water should be drunk per day. Examples:
Drinking before the workout It is not advisable to drink a lot of water directly before the sport. The fluid then only interferes with the movement and is bubbling unpleasantly in the stomach. It is recommended to drink about half a liter one to two hours before the workout. However, not at once, better at intervals. Then the body is well prepared for the workout. Drink while exercising In the case of light and short training sessions of less than 30 minutes, it is usually enough to drink afterwards. For training sessions of about 45 minutes and longer, it is important to provide continuous fluid supply. It is recommended to drink water regularly (about every 15 minutes) in small sips. Drink after the workout The fluid lost by sweating must be replaced. Also after training, drinking is essential. It is important not to drink too much at once. Unfortunately, it is better to drink water in small sips.  The carbohydrates are essential for your diet. They provide high levels of energy, which can be more easily deployed in the body than the fats and the protein. However, during the last years they have earned a bad reputation on the net, so many people have started avoid them in their diet.
But not all the carbs are the same. Many people distinguish them in good and bad carbs. The good carbs (also called complex carboidrathes) contains high-level fiber, which makes them faster absorbed by your body. Typically foods are whole grains, vegetables, fruits, and beans. The bad carbs (aka simple carbs), instead contains less fiber, makes them slower to absorb than the complex carboidrathes; with bread, white rice and soda drinks contains high level of simple carbs. We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber. The national Academies Institute of Medicine recommended focusing on getting more good carbs with fiber into their diet. To meet the body's daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.  As the winter drags on, it becomes increasingly difficult for many of us to keep our spirits high and our hearts warm. We at Hillary Coley Pilates & Personal Training have been stressing the importance of regular exercise to lift our moods and help break us out of the cold weather slump. We also want to stress the importance of nutritious, healthy meals as a way of boosting out mood, immune system and overall sense of well-being. In a series of posts’, we would like to share some of our favorite recipes and set you on the track to a healthier, happier lifestyle. These recipes are part of a bigger program that I would like to slowly introduce you too called Triple S; or Soups, Salads and Smoothies. Each recipe is packed full of nutrition, with tons of vegetables, fruits, herbs, spices and superfoods. Adding even one of the recipes to your daily diet is going to boost your energy, strengthen your immune system and supercharge your mood. The first recipe in our series is a Creamy Ginger and Carrot soup. Before we get to the recipe let’s take a quick look at why the ingredients pack such a powerful punch! GingerGinger is by far one of the healthies spices around. Originating in China, Ginger belongs to the Zingiberaceae family and is closely related to turmeric, cardamom and galangal. We are all aware of the beautiful flavor and zest ginger adds to our culinary dishes, but it also has various medicinal benefits. It has had a long history in herbal medicine, and modern scientific research has revealed that ginger possesses numerous therapeutic properties including antioxidant and anti-inflammatory effects. Ginger has also been proven to reduce symptoms associated with motion sickness including dizziness and cold sweating as well as having a strong anti-vomiting action. And most importantly, by promoting healthy sweating, ginger actively boosts your immune system. CarrotsCarrots are an abundant an easily accessible root vegetable high in beta-carotene and fiber. Low in calories, this delicious vegetable is high in vitamins A, C, K, and B8, pantothenic acid, folate, potassium, iron, copper and manganese. Eaten regularly, they have been shown to aid in lowering cholesterol levels which in turn helps to prevent heart-related problems. With their high potassium levels, they help to regulate blood pressure and as a rich source of vitamins they boost your immune system with their antiseptic and antibacterial abilities. And of course, we all know the old but proven wives’ tale that carrots give you good eyesight. The following recipe boasts a fantastic nutritional punch and the added bonus; it’s easy to make!! So, whip up a bowl or a pot, eat it hot or cold with your favorite whole grain bread and keep those winter blues at bay. Creamy Ginger Carrot soup Yield: 2 Prep time: 15 minutes Total time: 1 hour 10 minutes Ingredients:
Directions
 Another year is soon coming to a close. For many of us, we are already looking to the next year with hope and anticipation, some with trepidation. The end of one year heralds in the urge to plan ahead, dream of what’s to come and formulate our new years’ resolutions. It is wonderful to have a plan that will bring us to new heights. But before you rush into the New year, I ask you to take a moment and reflect.
While always looking ahead is a powerful creative tool of human nature, it is equally important to slow our minds and spirits down. When we are always rushing ahead, life passes us by. As we are becoming more aware in current times, life is often too short, so don’t rush past the preciousness of time. Before you plan ahead, take a moment. Find your favorite spot where you can sit quietly. Let the bright sun, your favorite music or the wonder of silence wash over and fill you. Take a few deep breaths. Look back on the past year. The accomplishments, new or different experiences, obstacles and hardships. In all of these moments can be found opportunities for learning and development. These building blocks of our life experiences, even in the most adverse of situations, gives us strength and shape our spirit. Now take a moment and thank yourself for all that you have accomplished and all that you have overcome. Take a moment to send thanks to those who helped you on your path. Take a moment to thank those people or circumstances that caused you to alter or reevaluate your path. Often even those moments that appear like a brick wall before us are there to teach us something. When we give ourselves and the moments in our lives thanks, we free ourselves from the shackles of regret and oppressive thought. We relinquish control, and in so doing, free ourselves to experience life more purely. In this calmer state, we can now look to the future. Know that anything is possible, and with hard work and focus all is achievable. When we make our plans or New Year’s resolutions we often form them in parameters that, though possible, are often too abstract to be realistically achieved. When planning ahead think of your goals in terms of realistic life changes. Instead of saying ‘I’m going to lose 10 kilos this year’, rephrase it as ‘I’m going to start exercising three times a week’. If you already exercise but still want to shed some kilos, try to look at how you can vary your exercise routine to facilitate change. Perhaps your diet needs an overall. Depriving yourself fully is often not sustainable in the long run. Look at how you can slowly incorporate it into a new lifestyle model; ‘I’m only going to have one glass of a soft drink a day’ (instead of 3, or 4…). ‘I’m going to cook my meals at home’ (instead of eating out or buying fast food.) By making small life alterations that are easily incorporated into our daily routine, we set up a system of change that is achievable and sustainable in the long run. The small changes will give you results that are lasting and meaningful both to your health and your state of mind. It also minimizes the intense pressure we often put on ourselves with New Year’s resolutions, and thus the likelihood of failure is decreased. You may only lose 5 kilos, but you will feel more fit, more in control and better prepared to shed the next 5 kilos with as much ease and confidence. While another year has passed, time is never lost nor forgotten. Give thanks to who you were and look confidently forward to who you can become. We at Hilary Coley Fitness would like to thank our friends, clients and colleagues for a year filled with love, hope and enthusiasm. We look forward to further supporting you in your life’s journey and wish you all health and happiness in the coming year. With the onset of winter, short days and the cold that penetrates through all layers, it is easy to lose ones’ exercise resolve. The body naturally wants to slow down, and the thought of having to venture out in the, often, dark miserable weather is enough to make us curl back up into a ball and wait out spring. Don’t let the winter months be a hindrance to your resolve. In fact, now more than ever is the time to get moving.
Images during winter and the Christmas season conjure thoughts of festive gatherings, together time with families and friends and lots of good cheer, usually around a lot of alcohol. However, it is also a time where it is all too easy to fall into a slump. The dark and the gloom lowers our moods, and all too often that slump can quickly slide into deeper feelings of boredom, loss of purpose or depression. Exercise is proven to have psychological and emotional benefits. It increases our feel-good hormone, increases our immune system and boosts our self-confidence. Exercise isn’t limited to high intensity workouts where you fall into a sweaty exhausted heap. It’s about finding physical activities that get your heart rate elevated, but most importantly, that make you feel good and puts a smile on your face. Turn the music up loud and dance your heart out. Access the internet for some Yoga, Pilates or a little Zumba. Or just do some walking/running in place, skipping rope or jumping jacks. If going alone is too daunting, get some friends together and start moving. Exercise can be a great way to socialize and interact with like-minded individuals. This further lifts our moods, keeps us motivated and focused, and gives us a medium through which we can work out and alleviate any hardships or uncertainties in our lives. There are unlimited ways to get out and move. Whatever your choice, make sure your heart rate is elevated and you have a smile on your face. Exercise isn’t bound by time. Any physical movement adds up and is important to our well-being and increased health. If 45 minutes to an hour a day just seems like too much of a commitment at this time, then break it up. Take a ten-minute break from your work, go for a short walk, or do some squats or sit-ups at your desk. If your commute distance isn’t a hindrance, then forego the bus/train/car and walk or cycle to work or home. If the weather is still too daunting, then take ten minutes before you switch on that television or computer at home and run in place or dance. Don’t limit yourself with an aversion to time, and eventually the time you give exercise will not be limited. The weather outside may indeed be frightful. But that doesn’t mean our mood need be. Through the cold winter months never forget the most important part of the equation, which is You. How are you feeling? How is your life? How is your emotional state? If the answer to all these questions is not an outstanding GREAT, then it’s time to get refocused on You. Get out there and move. Whatever you do this winter, just keep on moving, and start feeling GREAT. Winter is upon us. The clocks have been reset, the days are getting shorter and nature is slowly slipping into hibernation. It’s not surprising that during the colder seasons we want to slow down. We want to sleep more, eat more comfort food, drink an extra glass of wine at dinner. It’s also not uncommon to make more and more excuses to not include movement into our daily lives; it’s too cold outside, I have to clean the house, I need to do one more hour of work. While in themselves these excuses have their merit, they are not of great enough importance to exclude movement and exercise into your daily routine. We live in a world that is moving ever faster, and when our focus becomes to intrinsically entwined with life’s daily struggles, we lose ourselves and our ability to step away from the undertow and find pause.
Finding moments of pause are a necessity, but this doesn’t mean that we should lose our focus. Allow yourself a moment of silence. Drink a warm cup of tea, read from your favorite book or merely look out at the wonderful beauty that surrounds us every day. Enjoy the moment with full intent, no guilt, no shame. We all need time every day of quiet reflection where we allow ourselves to recharge in a calm and peaceful environment. Without these moments, our energy becomes depleted, those daily necessities which we once found enjoyable become a burden, and our perception of life becomes ever darker. A pause with intent allows our movements to become more focused. Our brains relax and those puzzles which seemed unsolvable offer up a solution without resistance. Oxygen flows more readily through our blood as our breathing deepens and slows and allows our hearts find a steadier rhythm. This new, calmer state feeds our muscles with a more vibrant energy required for more focused and explosive movement. Where before the pause, the thought of exercise may have seemed a burden, under the new state of calm the body is screaming for a focused release of energy, and the mind easily accommodates the mode of expression instead of offering up an excuse. A Pause should become an integral part of your exercise routine. Don’t think of it as being lazy or harbor guilt. A moment of calm and reflection are in fact the foundation to a workout that is more focused and overall more effective. When we go into a session relaxed, having taken time to enjoy life, we are able to use every moment in the session to focus more clearly on the movements. Our breathing is more relaxed and thus our blood is more enriched and our muscles more capable of benefitting from every exercise. Our minds are calm and sensations are not received as pain but as joy for the pure wonder that is our human body. When you find yourself getting caught in life’s urgent pull, step back. Find a quiet corner and breathe deeply. Curl up in your favorite chair and read a chapter from a once loved book. Make a hot cup of tea and listen to the sounds around you. Take the time to pause. Then go out and make every movement count. |
AutorHillary Coley Schubert is one of the most popular and exciting fitness instructors around and is admired by clients and colleagues alike. Her qualifications includes: Exercise Leader of the American College of Sports Medicine (ACSM), STOTT PILATES Certified Instructor, and Certified Instructor for Sivananda Yoga. Archiv
November 2018
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