Dance Meets Fitness

Dance with Someone You Love!

A few days ago, I shared a blog post with a plan to start out your New Years Routine with gentle stretching each and every day. How is it going? If you missed it, it is never to late to get started! You can check it out here, (Slow and Steady Wins the Race)

If you need some help with ideas for stretches, you can check out this Basic Stretch Routine video I made a few months ago. It's a four minute (nice and easy) stretch session and I walk you through the entire routine. You may also want to try my Seated Flexibility Video for another basic stretch routine to help you get moving.

In my Slow and Steady Wins the Race post, I mentioned to you that these activities would be building upon one another. While you continue to do your daily morning stretch, we will be building on the foundation to create new habits and guilt free fitness for your lifestyle to last the whole year through.

Dance with Someone You Love!

In my Holiday Gift Video to you, I talked about how movement can generate what I call The Happy Factor! That is the purpose of this activity!


You can chosen to play music or use no music at all and you can be anywhere! Just pick up your toddler, grab your spouse, or even give yourself a hug and go to it.  
DANCE! It doesn't matter if you are in the living room, the kitchen, the hallway! Do a little shake, the twist, the mashed potato, the monkey, it's all OK, as long as you have FUN. That's the only rule with this activity: Be safe and have FUN!

Please, do this at least once every day . Again, just like we talked about with the morning stretch activity, you can determine the amount of time. Whatever you decide, increase the duration each day for the remainder of the week.

Log it!

Add this to your Task Log. If you are not on my mailing list or if you didn't get the log, just fill out the opt in box to the right and I'll send it to you immediately.

Note how you feel.

Be aware of your smile, your mood, your heart rate, your connection to the people you love. Post a comment, ask me a question, send me an email if you need help. I'm here to support you in creating The Happy Factor and Guilt Free Fitness into your life!

Dance, Move, Live!

Patty Rose

Slow and Steady Wins the Race

Ah, the Monday after the New Year holiday... what will it bring?

The New Year brings a sense of renewal, a feeling of a fresh start and the opportunity to make plans for a brighter future.  Many, many people start the new year with resolutions. They run with excitement and strong desire for their goals for the new year but, often have difficulty sticking with them past a few weeks. I want to help you make it stick!

Slow and Steady
Over the next few weeks, I will be offering you some tips and ideas to help you get yourself into your new routine. My goal is to assist you in a realistic, stick to it kind of manner. I believe that we are very much mind, body, spirit. When you get in touch with what you need to do and why you feel you need to do it, you'll be more likely to realize success. I could very easily give you a generic work out plan and tell you what days to do it; but I feel it would be much less valuable to you.

We're going to go with the slow and steady wins the race approach. As I mentioned in my video to you last week, my 2011 goal is to help you.

This week will be a prep week, a week of being gentle with your movement goals and having some fun. I'll be sending you movement activities that will build upon one another. Don't worry, we'll be getting into some more intense, and serious workouts as we progress in the coming weeks. For now, I want you to build a strong foundation, a deeper reason for sticking with your goals in the weeks and months to come.

Let's get started with Guilt Free Fitness!

Ease your way back into a routine.
If you haven't been active in a while and you have grand thoughts of getting on a consistent life changing routine, you must start today. However, I recommend that you approach this in a kind hearted way. Your best body will be the body that you are kind to - the one you listen to and take the time to get in touch with. Our bodies are amazing and will let us know when we are doing something that is good for ourselves as well as not so good.

Step 1: Time to Listen:
Take a moment every day this week to check in with your body. Close your eyes, quiet your mind, listen and feel what your body needs. Are your shoulders and neck tight from too much computer time? Maybe what you need is a soft shoulder roll and neck roll to release the tension. Is your lower back tight? What does it tell you? Perhaps you'll be motivated to do a roll down and touch the floor. Think “color outside the lines” here. There is no wrong in this creative process. Be kind and gentle to yourself and do what your body asks of you.

Step 2: Gentle Stretch Upon Waking:
Start each day with a gentle stretch. Upon waking, do a few things to get your body connected and prepared for the day. Be very easy and gentle, go slow and hold a stretch to allow the body to make the adjustment from sleeping. This can take anywhere from ten seconds to five minutes. Of course, I would recommend the latter! But, again, my purpose in this New Year is to get you to focus on what you CAN do, to be mindful that doing something, anything, is better than doing nothing. So, do what you can. But, do it. Monitor what you have time for and then increase it each day. If you started Monday with 30 seconds then increase to one minute on Tuesday. If you start with three minutes then shoot for five mins by the end of the week.

Keep a log:
A simple check list doesn't have to be fancy. I've even attached a simple table form that I created to help you with this. (If you are on my mailing list you've already received this. If not, just fill out the opt in box to the right and I'll send it to you immediately.)

Fill in the boxes down along the left column with tasks such as quiet time, and stretch. Fill in the dates for the week across the top row. Put a check mark in the box each day you complete a task. It's very easy and requires almost no time. But, it has a BIG impact when you can see what you've been able to do for yourself as the week progresses!

There you have it.  Easy does it, guilt free, you can build a strong foundation of fitness! Keep an eye out for supporting video and activities!

I wish you a happy week!
Patty Rose

Dance, Move, Live!

Patty Rose
Meaningful Movement

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Committed to helping people find the inspiration to reach their goals, solutions to wellness, and motivation to move & dance.

 

My Gift For You! Happy New Year!!!

Happy Holidays and Happy New Year! I hope 2011 brings you all the hopes and dreams you wish for. This video is a special message for you to take into the new year to help you reach your goals using (may favorite, of course) Dance and Fitness.

 

Wishing you a wonderful 2011!

Patty Rose

Motivational Video (for Women and Workout)

A few days ago, I wrote a called “Reflections on Teaching Dance, It's Personal”. I touched upon the struggles that can arise when life gets difficult and how hard it sometimes is to get yourself to workout, much less get out of bed in the morning.

I was in a extremely serene environment today and felt inspired to create a video to support that post. 

This is a motivational video that's just a quick, easy-breezy reminder to take care of your self using what ever you have at the moment. I talk about 'baby steps” I think it is the most realistic approach and sometimes the only way to get started. Of course, this depends a great deal on your particular personality and style. I find for many of my clients it works best.  Whether it's baby steps or a giant leap, I hope you take from it what you like, and find what is most comfortable to you!

Dance, Move, Live!

Patty Rose

Meaningful Movement

www.PattyRose.com  
Creator of DanceStrong! (tm) Workout DVD  
DanceStrong! DVD Review

Basic Stretch Routine: video

I went to the park earlier today. It was an incredibly gorgeous setting on the water and a super beautiful day. I just got a new flip camera and I thought I'd try it out and put together a few fun and relaxed videos for you.

I was in my street clothes and barefoot, definitely not the usual workout attire that I would use to film a video for my site. Why is this important? Well, because, I wanted to share with you that it doesn't always have to be the perfect setting (a gym or a studio) or the perfect situation (a class, the sneakers, a great tank) to move your body! It's OK to explore and have some healthy fun barefootin' in the park. 

In this video I do a basic stretch routine. It is approximately four minutes total. It easy to do and you will feel really good once you give it a try.

Drop me a comment and let me know where you were when you did the stretch routine with me. Did you take a moment to stop what you were doing and go for it? Did you stretch barefoot in the park, take a break and stand in front of your computer or share the time with your kids in the playroom? 

I hope you'll join me, just click play and let's go!!!

Dance, Move, Live!

Patty Rose

Meaningful Movement

www.PattyRose.com  
Creator of DanceStrong! (tm) Workout DVD  
DanceStrong! DVD Review

Dance Education Videos

Reflections on Teaching Dance, It's Personal

I wrote this blog post a few days ago and have hesitated to post it because it is personal to me and very close to my heart. This personal story shares my humanness. It goes beyond my perceived image of always dance, always move, always workout. It reveals the woman in me that grows and changes with all of life's tribulations, a lot like many of you.  

While doing the avoidance dance and thinking about it over this past week, I decided to go ahead and share it with you. I realized, I got involved in this business of teaching dance and fitness for two reasons. One is the passion for dance (which eventually also became a passion for fitness). The other, was because I wanted to be a teacher. Dance simply became my medium, the topic of study I would share. Basically, I simply can't “not do it”. For me, these two are a combined passion that runs deep. I must share to be my healthiest and happiest self.

By sharing a bit more of my personal story, I hope to be a better teacher to you. I hope, perhaps to be a source of inspiration and motivation. That said, here goes:

It's Personal.

There was a time in my life that I did not – COULD NOT – dance for an entire year. For the first few months at least, I couldn't even listen to happy music! It began on my 23rd birthday when my father passed away. At the time, I was heavy in my dance studies. I had a scholarship at Broadway Dance Center, was taking classes everyday and working part time in a dance wear shop. It was fully immersed in the industry, learning and LOVING IT! That day, it all stopped, like a I hit a brick wall.

Dance is such an amazing gift and it brings so much joy to my life. It always has and still does. I liken it to the quote "To watch me dance, is to hear my heart sing!" When my Dad died, I was unable to allow myself to feel that feeling of happiness. I was unable to move freely and live in the dance. 

I've often heard stories of people who took their pain and made great successes out of it. People who used their pain and sadness to drive themselves further, who dedicated the hard work and got through it in the name of that someone special, and I wondered why I didn't do the same. I guess we are all different. I didn't realize it at the time, but in retrospect, I can see it clearly: I was simply heartbroken and this was just my way of coping.

Fortunately, it was just a hick-up in what has become my fantastic 25 year career as a Dance and Fitness Instructor. That experience, was a big part of my journey and part of the development of my compassion and understanding for women having hard times. We all ebb in and out of what we want for ourselves coupled with the pressure of societies expectations and then compounded with real life! Ugh! 

The good news!

I survived a tough time,  you can survive, and we can be a great source of support for one another. We can come out on the other side feeling better, renewed, stronger, happier. It is possible!

I've come to understand that as great as it sounds, sometimes “just do it” just doesn't work. 

What will work? 

I believe sometimes it takes a gentle coaxing, someone to recognize where you are and share a shoulder, a happy thought, and then be that source of strength you need (the one you can't seem to muster up for yourself) to take the next step. 

I hope to be that support for you. Life can be challenging but we as women have more power within us than we are often aware of. If you are down and not sure where to turn, try taking just one small step, try one tiny move, listen to one note of music. Then allow your self to accept that step is enough for today. Congratulate yourself on the accomplishment. Each day, add just a little bit more. It may seem insignificant, but it's the starting point that often takes us to the end result.

Please feel free to share your story with me. If you find it too personal in nature to post a comment, send me an email. I'd like to help you through the process. 

Dance awaits you on the other side, and it is GLORIOUS!

Dance, Move, Live!

Patty Rose

Meaningful Movement

www.PattyRose.com  
Creator of DanceStrong! (tm) Workout DVD  
DanceStrong! DVD Review

Dance Education Videos

Committed to helping people find the inspiration to reach their goals, solutions to wellness, and motivation to move & dance!

Dancing: A Workout To Take Anywhere You Go!

Today I am taking a much needed respite to the beach. I'm on the train on my way and remembering a day on the beach last summer.

I was with a very dear friend “C” that I met 18 years ago . We met while we were both working as “party motivators” for a DJ company (but at the time we were just called 'dancers'). She and I hit it off and have been life long Dance Buddy's ever since. 

We've always found ways to share dance and workout as a way to be healthy, motivate each other and have fun. Years ago, we used to take our “boom box” to the track and between laps we would break out and dance; Freestyle, Latin, Hustle, whatever came on the radio! Now, we very often dance with her young daughter in her living room and last year we danced at the beach. We had no music, we just broke out into a hustle and danced in the sand. It was loads of fun, good exercise and maybe a little entertainment for the rest of the beach goers who either thought us to be a bit strange or were thinking of joining us and making a party of it. 

Dance really is a fun workout that you can take anywhere you go!

I don't know if I'll end up dancing on the beach today, but I had a nice time reminiscing. Do you have a workout you can take anywhere you go? Post a comment and share it with me!

Dance, Move, Live!

Patty Rose

Meaningful Movement

www.PattyRose.com 
Creator of DanceStrong! (tm) Workout DVD 
DanceStrong! DVD Review

Dance Education Videos

Committed to helping people find the inspiration to reach their goals, solutions to wellness, and motivation to move & dance!

Fabulous, Fit, Fantastic and Forty!

What happens to women when they reach their forties? Do their muscles completely atrophy? Does their metabolism cease to exist? Do they loose all resistance to gravity? Does their fitness level dive to unrecoverable depths?

No, No, No and No!!!

In case you didn't hear me, the answer to all of the above is NO! It's no wonder women in their forties have a tough time with aging and understanding themselves.

Oprah said 50 is the new 40. And 30 was already wonderful. But where does that leave 40?

I think, it leaves women in their forties a whole wide open stake to claim.

So, how will you claim your stake? 

How about by being Fabulous, Fit, Fantastic and Forty! 

Fabulous: You were born fabulous and are already fabulous with out improvement. Believe in yourself!

Fit: The goal: fit mind, fit body and fit soul. But, we can't put 100% into everything at the same time. Choose what you will focus on and try to touch upon the others in for daily balance. Will you dance, go for a walk, do a 10minute routine, take baby steps or jump in with both feet?

Fantastic: Even with all it's challenges, life is fantastic. I think finding ways to remember this is integral to the motivational aspect of staying healthy and fit. You may want to try practicing gratitude. Oprah once had a show with Sarah Ban Breathnach  the author of  “Simple Abundance” and “Gratitude Journal”. She recommend this: each night write five things that you are grateful for. I've done this, it's great. You'd be surprised what an amazing tool it can be to living a fantastic life!

Forty: Ugh, right. No! Forty is the New Fantastic! Well, there are all kinds of “f” words and slogans out there to accompany the forties. This one just came off the top of my head and I like it. Let's just go with it and see if it fits.

I'd love to hear your inspiration and ideas for being your fab, fit, fantastic, forty self!

Dance, Move, Live!

Patty Rose

Meaningful Movement

www.PattyRose.com  

Creator of DanceStrong! (tm)) Workout DVD  

DanceStrong! DVD Review

Dance Education Videos

30 Days - 30 Moves - Dance Fitness Ideas

Here are some ideas to get you going and keep you moving! I've added lots of links here for you to get even more ideas as well as instructional video's on dance, fitness and stretching! 

1. Dance around your living room! Here's how that worked for me: Your Living Room, Coffee Table, and Your Favorite Tunes!
2. Take a  dance class! 
3. Jump around with your children.
4. Walk up and down your stairs several times - you'd be surprised what it can do!
5. Give your self a Full Body Stretch Session.
6. Take a walk.
7. Pop in a dance workout DVD.
8. Put on your favorite tunes and see what happens!
9. Go out dancing!
10. Host a movement party.
11. Jump on the treadmill or elliptical.
12. Workout out with free weights.
13. Do a 10 minute free workout. Check if your television provider has a "fit" channel with free classes.
14. Put your (young and fairly small) child on your legs and have fun playing airplane.
15. Ever try a pull up bar?
16. Do a set of 2nd position plie squats. (You can see these videos and other posts: The Squat vs the Plie, How to  Get Sexy Dancer's Legs Part 1, Part 2 and Part 3)
17. Do a set of push ups. 
18. Try a combo set: 2nd position plies and then pushups (try this 3 sets of 15 before the end of the day).
19. DO this Gentle Warmup Video with me!
20. Learn about Gyrotonics and try a session or a class. (never heard of Gyrotonics? Check this out: Gyrotonics What?)
21. Do planks, (a good goal is to get to where you can hold for at least 1 minute - three times)
22. Do Jazz arm combo for co-ordination and toning. (video coming soon)
23. Dance with your spouse.
24. Do crunches for your abs.
25. Try my tondu series for your legs. (video coming soon)
26. Do leg swings to release your hips. (video coming soon
27. Take on Salsa, Cha Cha and Merengue to learn cuban motion.
28. Upon waking, gently stretch your body before doing anything else. (Advise I heard on  a Dr. OZ show! Good advise, right?)
29. Get your Ballet Arms - try this video How to Get Sexy Dancer's Arms.
30. Have Happy Feet! (See Happy Feet or The Forgotten Body Part)

Have any to add to the list? Pop me a comment below!

Dance, Move, Live!

Patty Rose

Meaningful Movement

www.PattyRose.com
Creator of DanceStrong! (tm) Workout DVD
DanceStrong! DVD Review

Dance Education Videos

Committed to helping people find the inspiration to reach their goals, solutions to wellness, and motivation to move & dance!

2nd Guessing? Why do we do that?

Have you ever made a decision to do something - something that you knew would take a personal push, some bravery, or a real commitment on your part? Something that would stretch you out beyond your comfort zone? It may go something like this: You make the decision because you KNOW you need this change, you KNOW it will make you feel better, be stronger, live happier and healthier. You KNOW it's the Right thing to do!

So, you do it. You make the commitment! Maybe you take on a volunteer project, start a diet, commit to do a dance performance or competition, try a new workout routine or buy a package with a trainer...the possibilities are endless! Bravo! Congratulations!

But wait, what's that? What 's that thing that happens once you've decided to do it? Is that self – doubt? Is it fear? It feels like a pit in the bottom of your stomach and it often sounds like this “What have I gotten myself into?, I can't do this, What if I don't do it well?, What will people think of me? What if I fail? Even worse, what if I succeed?”

 

You think to yourself, this doesn't happen to 'so and so'. Those strong women the ones that are on top, they don't go through this. Where do they get their confidence, their drive? How do they do it?

But the truth is, most every women I've met or talked with, even the most successful, strong women I know or I've met, all go through the same things. The advice that I've heard from women that I respect and admire are things like, 'Fake till you make it' - 'Be scared and do it anyway', 'The NOT taking action is so much worse', 'Just believe in your self and go!' The one I like to use is from the famous Monopoly game: Do Not Pass Go – Do Not Collect $200! To me that means get straight to it, go directly there, don't stop, don't falter, don't get distracted or discouraged, just go.

How does this apply to us and dance fitness? How can we use this to get over the hump, make the commitment to self and jump in with both feet? I'm here to help with some creative ways. Sometimes, you can jump in with two feet by making a firm commitment and then start off with baby steps to get yourself moving. As long as the commitment is there, you're off to a good start!

Where to start:

You can start with your Workout Why – find out why this is so very important to you. 

Get a buddy! Support systems can take you a very long way. 

Sign up for a class. - try one that's non-refundable or pay up front so you can't skip classes.

My personal favorite: Pump Up the JAM! Get the music playing and MOVE!

Dance, Move, Live!

Patty Rose

Meaningful Movement

www.PattyRose.com
Creator of DanceStrong! (tm) Workout DVD
DanceStrong! DVD Review

Dance Education Videos

Committed to helping people find the inspiration to reach their goals, solutions to wellness, and motivation to move & dance!

How to Find a Workout (& Dance) Buddy:

Looking for a buddy (the right buddy) may take some time. It's really important that you seek out someone that you think will be series about achieving the set goals. Once you agree that you want to workout together, it is best to sit down, discuss the goals, set a date, and plan out what and how you will help one another get to the finish line. You may even decide to put a reward on the end of the goal.

This may seem a bit overboard, I do realize. But, while i like to be fun and creative about my workouts, I tend to take fitness  rather seriously. I can't help it :).  When you have a well planned out and serious approach to something you are more likely to have success. 

That said, I recommend some of the following ideas when choosing your workout buddy. It is not a fail safe system. For the best results, try to build in precautions. For instance you could sign up for a dance class. A pre-paid class has a level of increased attendance.  

1: Ask a friend or family member:

The first and easiest way to find a workout buddy is to ask someone that you care about. Confide in someone that you know well and trust to share your goals. Is there someone you know that has similar ideas and goals as you?

2: Join an online forum:

Like a pen-pal when we used to write via 'snail mail', you can have an accountability buddy over the internet. Agree to check in and keep one another posted on your progress and support each other from afar. The world is a much smaller place than it used to be.

(I have an online forum called Meaningful Movement.net. You're welcome to start there if you'd like).

3: Join forces with a co-worker

Having a plan set to do some activity during lunch time or after work can be greatly enhanced if you have someone to meet. Can you ask a co-worker to join you for a walk at lunch or a dance class after the work day?

4: Join a Meetup.com group. Meetup.com has thousands of groups that are created to bring people together online and then get them offline and in person for activities. You can find many in your area. Simply search the site by topic like dance, or nutrition, etc. 

If you are in the NY area here are a few to get you started:

Dance Meets Fitness Meetup

Westchester, Hustle, Disco & Freestyle Dancers 

Fair/West/Putnam Swing Dance Community

5: Share this time with your spouse: 

• There is always the dance group class. You and your beloved would go to a studio and participate in the group.

• Have a dance instructor come to your home for a private dance lesson. This takes a great deal of pressure off. I've had many couples start with me this way and find their way to the dance floor at weddings and family events once the confidence is created.

• Take a walk together in the evenings.

• Something my husband and I do and it's one of my favorite things in life – We hear a great song, turn up the volume and STOP EVERYTHING ELSE- just dance together for a few minutes in the living room, then we get back to work...usually a little happier and wearing a smile.

6: Hire a Dance Fitness Trainer:

Sure, this idea usually comes with a price tag. But, by hiring a dance fitness trainer (or a personal trainer), you will also receive sound guidance, custom tailored program design and a solid, well evaluated plan to reach your goals.

For many of my clients, I am their buddy. We keep a schedule or two or three workouts a week. I create a, customized plan based on the individuals goals incorporating dance, balance, strength and flexibility. I support, motivate, and encourage them. Together, we get them focused and moving forward toward their goals.

What could you do with and for a buddy? What could you accomplish? Do you think it would help you get closer to your dance and fitness goals?

Have fun finding your Workout and Dance Buddy and let me know how it goes!

Dance, Move, Live!

Patty Rose

Meaningful Movement

www.PattyRose.com
Creator of DanceStrong! (tm) Workout DVD
DanceStrong! DVD Review

Dance Education Videos

Committed to helping people find the inspiration to reach their goals, solutions to wellness, and motivation to move & dance!

The Buddy System

A tried and true concept, used with children for many years and certainly not something I came up with on my own is The Buddy System! It is something that I talk about and recommend to my friends, family and clients all the time. It works for adults, too!

I promote the buddy system – that is the idea of  a WORKOUT BUDDY or a DANCE BUDDY - all the time because it works so well for me. Who knows, maybe it's because I grew up in a family of five and my younger sister and I were practically inseparable. I didn't do much of anything alone while growing up. I even remember that having “alone time” was a wonderful treat! Perhaps that is why I feel most comfortable with sharing ideas, creativity and goal setting with someone. It just works for me. I find it motivating, inspiring and actually - more fun. 

I also believe this is a great system for accountability. There is a level of commitment when you are responsible to some one else's time, schedule, and goals.

What is your workout style? Would having a workout buddy or a dance partner help you get over the hump? Could you benefit from having someone else to be accountable to?

Share your thoughts with me below and then check out my blog post How to Find a Workout (& Dance) Buddy...coming tomorrow.

Dance, Move, Live!

Patty Rose

Meaningful Movement

www.PattyRose.com
Creator of DanceStrong! (tm) Workout DVD
DanceStrong! DVD Review

Dance Education Videos

Committed to helping people find the inspiration to reach their goals, solutions to wellness, and motivation to move & dance!

The Happy Factor

When I dance, I'm happy. I forget all my worries, even if it's only for 3 and ½ minutes (the average length of one song), I forget them. It's near impossible, at least in my experience, to stay mad, or unhappy, or focused on real life difficulties when you're dancing! This is what I like to call the HAPPY FACTOR.

This happy and free way of living is something we experience so naturally as children. For some reason we forget how to live life with abandon when we grow from childhood through adolescents and into adult hood. Many of us forget to have fun, to play, to do the things that make us feel happy.

Understandably, life can be hard, and those hardships can have lasting effects on responsible adults. You can loose motivation. It is even possible to become so sad that you can't get yourself to do something that will make you feel happy! I know this, I've had these times, too. I think most of us do.

But, what if there was a simple solution to finding the a way back to the feeling of daily happy abandon, to that part of the self?  What if there was an easy way to nurture the happy young child that still lives within your very responsible adult self?  What if it could be as easy as dancing to get back in touch with that part of YOU?

Yea, I know, nothing is really that easy when your having a tough time or in a rut. But, I'm here to share with you some ideas on why this Happy Factor is so very important, what you can do to access it and how you can use it everyday to feel good, be better, and enjoy life!
I'll be posting more blogs on this topic to help you with felling HAPPY through dancing and moving!

Here's a little story to start:
While I was planning my blog outline for The 30 Day Blog Challenge I am participating in, I was brainstorming with a friend on some ideas. So, we we asked her daughter what she thinks of when she dances.

In the words of a 5 year old named “G” -  She said “I like it.” So needing a little more, we then asked her for 'feeling' words to go with that. She said “Happy, I feel Happy! Special and great.” What I just loved was that her response was accompanied by a great big smile on her face and a little bop in her body.

You can usually depend on getting an unfiltered truth from the young. So, there you have it, from the mouth of babes - as they say. Did you connect to your Happy Factor today?

I'd love to know if you have any Happy Factor Experiences...

Be Happy.
Dance, Move, Live!

Patty Rose

Meaningful Movement

www.PattyRose.com
Creator of DanceStrong! (tm) Workout DVD
DanceStrong! DVD Review

Dance Education Videos

Committed to helping people find the inspiration to reach their goals, solutions to wellness, and motivation to move & dance!

5 Steps to Finding Your "Workout WHY"

In a previous post I shared the reasons finding your Workout Why is so important. It can be an integral part of your success to living life as your fantastically fit self! If you missed it, you can read about it here: Do You Have a Workout Why? Then be sure to come back and put this simple 5 Steps process to use to create your Workout Why and reach your goals!

Step 1

MOVE Your Body! Movement creates energy, creativity and clarity. It releases what I like to call the Happy Factor. This movement can be a very short burst of some fun frolicking, a few jumping jacks, a full workout or a light stretch. It's about keeping the rules loose at this point. Just do what you are comfortable with or in the mood for. It'll will prepare you for Step 2.

Step 2

Find a quiet moment to be real with yourself. This is a hugely important part of this process. It can be the start of you creating the time for yourself in general, whether it be to meditate, workout, or go for a nurturing walk, find a way to carve it into your schedule. We so often give tremendous energy to the family, career, and friends in need that we ourselves end up on the bottom of the list. Here's your chance to practice having out some you time.

Step 3

Put a pen to paper, the old fashion way. Long hand tends to create a stronger connection to the inner thoughts and emotion.

• List 3 of the most important people and/or things in your life. (note: this is simply a guideline. You may want to expand this list beyond just 3.)

• Take each special person / important thing on this list and write out 3 reasons why being happier, healthier, and/or more fit would enhance your connection to this part of your life.

• Create a one to two line, easy to remember, true to your heart, statement based on what you discover. There are no strict rules here. You can think of this statement as an affirmation, reminder, goal, aspiration, inspiration, personal promise, pledge, or commitment to self. The important thing is to be authentic, and feel the emotion attached to it. Be real to and for yourself in a positive way.

Step 4

Post it up and remember it often. Find a location that you will come across this many times in your daily activities. A gentle, yet powerful visual that will keep you on track with the reasons for starting or continuing your workout plan. Can you post it on a wall, a mirror, in your wallet, on the top of your task list? Be creative, maybe there is more than one location that you want to post it.

Step 5

Watch the magic of motivation and focused purpose unfold and deliver you to your fully fit, fantastic self!

Please comment below and share your experience with me. I'd love to hear anything that you are willing to share regarding your workout why and how you keep yourself motivated.

Patty Rose

Meaningful Movement

www.PattyRose.com
Creator of DanceStrong! (tm) Workout DVD
DanceStrong! DVD Review

Dance Education Videos

Committed to helping people find the inspiration to reach their goals, solutions to wellness, and motivation to move & dance!

What’s That Aching In My Joints?

What’s That Aching In My Joints?

It’s been a frigid few days here in Rhode Island.  We were having a pretty good winter until the big freeze came.  I could tell the cold was affecting many people as patients came into the clinic with many more aches and pains that needed to be addressed.  The cold weather brings out the arthritis pains in many people.

So what is arthritis anyway?

Arthritis refers to inflammation of a joint with arthro- meaning joint and –itis meaning inflammation.  This pathology is an umbrella term for over 100 different types of joint inflammation.  The most common form of arthritis is osteoarthritis (OA) also called degenerative joint disease.  This type of arthritis is the wearing away of cartilage over time. 

Our joints like knees and shoulders produce movement allowing our limbs to interact with our environment.  These joints just like moving parts in a car need smooth surfaces in order to move smoothly and pain free.  

Cartilage covers the ends of the moving bones that make up the various joints in the body.  Over time as the two bones continuously move against one another, the cartilage begins to deteriorate and wear away.  When the cartilage wears away and exposes bone the result is pain and inflammation from two bones rubbing against each other.   

Now our bodies are smart machines and anytime there is repetitive stress on an area in the body, it will lay down more bone in this area to reinforce it.  When the cartilage covering the bones wears away and two bones are rubbing against each other the body responds to this area by laying down more bone.  The result is spurs or osteophytes which can cause pain and faulty movement of the joint.  

The knee joint is an amazing joint that works perfectly as the two bones which make up this joint (thigh bone called the femur and the shin bone called the tibia) roll and glide together.  If you throw in an osteophyte it messes up this harmonious rolling motion, causes pain and even alters the way the person walks. 

 In Physical Therapy, a big part of our jobs is educating patients.  I like to explain to my patients that the whole body is connected so if the knee is not gliding properly due to an osteophyte, it affects your walking, which in turn can throw off your pelvic motion which can cause back pain, and on and on.  

While osteoarthritis can occur in many areas of the body, it is commonly found in the weight bearing joints, particularly the low back, hips, knees and feet.  

Common symptoms of this condition are stiffness in the morning or after sitting for long periods of time.  Pain is another common symptom of OA. 

While there are no treatments to prevent or cure osteoarthritis there are ways to reduce symptoms of this pathology.

By maintaining a normal body weight, there is less stress placed on load bearing joints such as the hips and knees.  Our bodies were not made to carry extra fat and our joints will wear down quickly with any increase in body weight.  Maintaining a proper diet and exercise regimen is a great way to slow the progression of OA and reduce the limiting symptoms of this pathology.

To further emphasize this point a study titled The Framingham Osteoarthritis Study found, an average of 10 pounds of weight loss over a 10-year period decreased the risk of osteoarthritis of the knee by 50%.  So check out Patty’s great Dance Strong DVD for a fun workout to drop those pounds and give your knees some relief. 

Strength training is a great exercise plan for OA.  High impact exercise like running places a great deal of stress on joints and should be avoided if you have OA.

Exercise for OA should focus on strengthening the muscles surrounding the joints.  The large muscles around the knee joint are the quadriceps on the front of the thigh which helps extend the knee.  On the back of the thigh are the hamstrings which flex the knee and also act as hip extensors.  By increasing the muscle strength and mass surrounding joints affected by OA you will take some of the stress off of the joint and allow the joint to work more effectively.  

Many people and patients in the clinic ask me about remedies such as anti inflammatory medicines, glucosamine and other alternatives.  While there has been no definitive evidence for prevention of OA or regrowth of the articular cartilage covering weight bearing bones, your physician may be able to offer alternatives to reduce your pain and inflammation.  

Your Physical Therapist can also set up a program that will help strengthen the muscles surrounding the affected joint which will improve your overall mobility and pain level.

This article was meant as an introduction to arthritis and a basic explanation about this pathology.  

Now it’s your turn.

• What has your experience been with arthritis?
• What remedies have worked for you?
• What other questions do you have about arthritis?
• • And if I don’t know the answer or if it’s out of my scope of practice I’ll get the answer for you. 

Comment below and let me know or head over to my blog (http://YourGuideToWellness.com) and leave me a message.  I’ll post readers questions and my answers in an upcoming article post.

Be Well,

Matt

Matt@YourGuideToWellness.com

http://YourGuideToWellness.com

We're happy to have Matthew Laporte here as "The Physical Therapy Expert" here on DanceMeetsFitness.com.

Patty Rose

www.PattyRose.com
Creator of DanceStrong!(tm) DVD
DanceStrong! DVD Review

Committed to helping people find the inspiration to reach their goals, solutions to wellness, and motivation to move & dance