Client Spotlight: Alicia Sacramone

Alicia in Women's Health Magazine

There’s this girl who works out at Fusion--you may have noticed her by her toned physique, her pretty posture and form during class that points to years of previous training, and oh ya, the Olympics tattoo on the back of her neck. This month we are featuring our very own Olympics gymnast--something that can inspire and even intimidate--and show that Fusion passes the test with, you know, Olympians. I sat down with Boston girl (and the most decorated U.S. gymnast in the history of World Championships) Alicia Sacramone, to learn more about her and why she thinks Fusion is the best place to workout in KC.

A few clients have confessed that they move closer to Alicia during class to compete with the “girl with the Olympics tattoo”--some of us just can’t resist the temptation to keep up with her proper form, energy, and let’s face it, the desire to outlast an Olympian. But if you think she looks good in class, check this out:

From her interview with The Frisky

Alicia began gymnastics at the age of eight, started competing in the elite ranks in 2002 and joined the U.S. national team in 2003. At US National Championships from 2004 to 2008, she won twelve medals, including four golds on vault and two golds on floor exercise. At World Championships from 2005 to 2007, she won seven medals, including a floor exercise gold in 2005 and a team gold in 2007. At the 2008 Beijing Olympics, she won a team silver medal. In 2010, Sacramone made a comeback by winning the National Championship on Vault. Later in 2010 at the World Championships in Rotterdam, Netherlands, she won the World Title on Vault as well. Her gold gave her a total of nine medals overall, joining Shannon Miller and Nastia Liukin as the U.S. athletes with the most medals at the gymnastics world championships until the US team won gold in the team finals at the 2011 World Championships. Though she was injured and could not compete, she still received a medal as an official member of the U.S. team, earning her tenth World medal, making her the most decorated U.S. gymnast in the history of the World Championships. ...and inhale.

How did you get involved with gymnastics?

I started when I was 8 years old, after trying almost every sport and not be successful at any of them! When I found gymnastics it was like love at first sight.

Are there other gymnasts in your family?

I was actually the first one, but I’ve gotten some of my younger cousins and family friends into the sport.

What was a typical day in training like for you?

Before the ‘08 Olympics I was usually training between 6-7 hours a day six days a week, but when I came back for the 2010-2012 competitive season I needed a change since my body just couldn't handle that much gymnastics anymore. I cut back to 3, max 4, hours a day five days a week and started lifting and doing extra cardio three times a week which was a lot better for me. (Typically gymnasts don't lift but my trainers were amazing and catered to my specific needs.)

Brady & Alicia

How did you start coming to Fusion?

I came here mid-summer of 2012 right after I moved into town with my boyfriend Brady. (And oh ya, that’s Brady Quinn of the Kansas City Chiefs.) A friend of mine and fellow die hard Fusionista brought me to class and from that moment I was hooked.

What do you like about Fusion?

I come to Fusion classes because I get my butt kicked every time! All of the instructors are absolutely amazing and make the work out fly by. I could work out on my own but I like to have people challenge me and I get that here--not to mention the great music!

Do you feel like Fusion keeps you in shape by itself or do you add other things into your routine?

When I'm in KC there is no better workout than Fusion. I may occasionally do extra cardio if its a nice day outside or something, but for the most part Fusion is single-handedly keeping me fit.

Do you have any favorite classes/instructors here?

It's impossible for me to pick just one--I love them all! Each class and instructor is different and challenging. That being said Brooke's classes tend to make me think I'm going to pass out or get sick (which is awesome!)

For general health, not major training, how often do you workout? 

I try to exercise 4-5 times a week--mostly because I enjoy it and it gets me out of the house and meeting new people.

On Sports Illustrated's Pop Culture Hot List

Do you feel any pressure to be “perfect”--a model of fitness, if you will, given your background?

As an athlete I was a perfectionist and that hasn't gone away! I always try to be on top of my game and I get frustrated when I'm bad at something. When I first came to Fusion I would get so sore afterwards and I'd try to pretend I was fine but I could barely sit down!

Why is fitness important to you?

First of all, its important because its been part of my life for so long. Also it just keeps you healthy and happy.

What is your nutrition philosophy?

Being a gymnast I was usually on a strict "eat to survive" diet, so now that I'm retired I allow myself to eat what I want in moderation. In general I try to keep a healthy lifestyle. I don't do the no carbs thing or things like that--just eat nutritious foods. I love chocolate too, so I don't have "off limits" foods but I pay attention and don't go overboard.

Has this always been your attitude?

I think my nutrition has had to evolve to get to a healthy place. With all the focus on my body when I was younger, I would try to go as long as I could without eating--of course now I know that was so hurtful to my body. I started seeing a nutritionist when I was living in Boston and she helped me learn how to keep a balanced life style.

Do you think nutrition is just as important as exercise?

I think nutrition and exercise go hand in hand--if you're exercising you need to fuel your body properly so you can recover and have energy.

Let's talk about confidence--how do you stay positive and confident in our culture so focused on looks and judging people from appearance?

Being a gymnast I was always very weight-conscious; I was in a leotard in front of thousands of people so often that I got used to it, but I was still looking in the mirror before competitions going, "do I look fat in this?" That was hard as a teenager when you're already self-conscious just being that age. In my twenties I've came into my own and have evolved my thinking in a lot of ways, including how I look at myself. Now that I'm retired I work out because I enjoy how it makes me feel and how it makes me look--with clothes on and off ;). God blessed me with a functioning and healthy body so I try to remind myself of that whenever I start to get down on myself.

Um, WOW. Alicia featured in ESPN's The Body Issue 

Tell us about this AHmazing picture from ESPN's The Body Issue.

Doing this was actually a huge step for me to accept, appreciate, and be proud of my body. Being naked was intimidating at first but you know, I am used to being in a leotard in front of everyone so it's really not that much different. Plus, I am proud of my body because I've worked really hard training and being healthy.

Since moving here with Brady, how do you like Kansas City?

I really enjoy living in KC! Everyone is so nice and welcoming! I love going downtown and waking around the different art galleries and catching concerts at different venues.

If you had one day to do whatever you wanted, what would you do?

I would fly all of my family, Brady's family, and our close friends to the same place so we could all hang out, relax and party together.

Obsessed with anything in particular? 

I'm obsessed with music! I love to find new/undiscovered stuff and pass it along to others. I'm also slightly obsessed with shoes...an expensive obsession.

What inspires you? 

My parents inspire me, they taught me that hard work pays off and always supported me and my career. They are awesome!

The Fun Five

Favorite Restaurant: North in Leawood

Favorite place to drink a glass of wine: At home on our couch

Inspiring book: Redeeming Love by Francine Rivers

Beauty advice you were taught: Less is more

“I find my confidence in…” My relationships--surround yourself with people you love, who love you, and your confidence will never falter.

Shoo Flu--Don't Bother Me

There's something in the air this month--and its definitely not pretty. We were warned that this year would be a bad one for the flu, and as we're getting to the peak flu season (January and February), I think we can all agree they were right. America has been bombed with the influenza outbreak--at least 47 states have been affected, some worse than others--Boston even declared a public health emergency. To help you and your family stay healthy this season, read on to get an idea of how viruses are spread, why the flu shot isn't 100% effective, and what you can do to make next year's flu season less risky.

What is the Flu?

First of all, lets distinguish what we mean when we say the flu. A common misconception many people have is thinking of the flu as the stomach bug commonly referred to as the stomach flu, or Gastroenteritis--a lovely period of diarrhea, vomiting, fever, and overall crappiness. The other flu people refer to, and the reason for the flu shot, is influenza--the virus that attacks the nose, throat, and lungs and leads to fever, muscle aches, coughing and congestion. Influenza can be a very scary thing for children, pregnant women, people 65 years and older, and those with chronic diseases like asthma, diabetes, and heart and lung disease as it can easily lead to severe respiratory complications (like pneumonia)--so it is extremely important to take the steps necessary to try to avoid this nasty virus. The Centers for Disease Control (CDC) notes that while it may not occur to people, vaccinations are not only for protecting yourself but for those around you. For example, vaccinating children also lowers the risk for their grandparents, their grandparent's friends, and on down the line--its a community thing.

How Does the Flu Vaccine Work?

Because the influenza viruses are constantly mutating, each year is a new one for the vaccine to tackle. Scientists work diligently to determine which three influenza strains are going to be circulating that particular flu season--about 6 to 9 months later. As you can imagine there is a lot of room for estimation and error, especially since the virus can mutate into totally new strains during in the research time. But they do their best.

Two misconceptions we have about the flu vaccination are:

A) We are susceptible to contracting the virus from the vaccine. While this can seem like a logical worry (why would I want to be injected with the flu virus?), here's how it works, straight from the CDC.
Flu Shot: the influenza viruses are inactivated (killed) as they are put into the vaccination. So when you get the shot, you are getting the virus so that your body can detect what it is and how to fight it, but you aren't actually having to fight a live virus.
Nasal Spray: the influenza viruses are attenuated (weakened) in the spray, and also cold-adapted. So while you are getting the live virus, the strains are weakened and designed to only survive in the coldest area of your body--your nose--and not in the warmer (more dangerous) areas like your lungs. Of course your body is doing its best to fight the virus, so most likely you will not feel any sickness, but some people can experience a runny nose and other cold-like symptoms while the body is fighting it in the nasal area. Nothing to be worried about, however, because the virus is unable to survive in your lungs.

B) The flu shot is 100% effective. Many people think as long as they've got the vaccination they can be less careful about other appropriate ways to stay healthy (washing hands, coughing into your elbow rather than your hand)--and are then surprised to get the virus. The CDC explains that although the vaccine is only about 60% effective, they liken it to wearing your seat belt in the car. Vaccinations are still a necessity for everyone over the age of 6 months (babies younger than 6 months cannot get the vaccine but are in the high risk group so caregivers should be vaccinated.) Remember--vaccines are not just to protect the individual but everyone around them.

What Are the Flu Symptoms?

Flu-like symptoms include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue. Some people also may have vomiting and diarrhea. People may be infected with the flu, and have respiratory symptoms without a fever. Flu symptoms are more severe than cold symptoms, and come on quickly. If you feel a shortness of breath it's important to see your doctor because this could be pneumonia, as this is a common complication.

Here's another misconception about the flu: you're the most contagious before you get sick. Although we may have all heard this from our moms, the truth is you are most contagious when your body is completely affected and all your bodily fluids are filled with infection--rather it be airborne when you sneeze or left on a doorknob from just wiping your nose. The virus spreads by a healthy person coming into contact with a virus-laden part of an infected person, and even though you can start infecting those around you 24 hours before you feel symptoms, you are crazy contagious by the time they set in. 

How Can I Protect Myself?

Aside from rolling around in a bubble or hiding out in your house all winter, pay attention to these easy ways to avoid getting infected.

• Get the flu vaccine--although it is recommended to get it by the end of November, as long as its still available its never too late. It takes about two weeks for your body to achieve the effects of the vaccine, and although peak season of the flu is January to February, some cases are still reported into May.
• Try to avoid close contact with sick people.
• If you are sick with flu-like symptoms, STAY HOME for at least 24 hours after the fever is gone (except to get medical attention of course) and limit contact with others. *Keep your kids home from school/childcare if they are sick.
• Cover your nose/mouth with a tissue when sneezing/coughing, or try to sneeze/cough into your elbow.
• Wash your hands often with soap and water--vigorously for about 20 seconds--sing Twinkle Twinkle Little Star to get 20 seconds. If sink isn't available, use hand sanitizer.
• Avoid touching your eyes, nose, and mouth. Germs spread this way.
• Clean and disinfect surfaces and objects that can be contaminated--viruses can live on surfaces for months.
• Take antiviral drugs if your doctor prescribes them--they can shorten the time you are sick and may prevent serious flu complications. They can mean the difference between a milder illness and something that could result in a hospital stay.
• Exercise and eat healthy--give your body what it needs to stay in fighting shape.

What's This Got to Do With Fusion?

Here at Fusion we a) want to keep contamination to a minimum, and b) want you to know that exercise is another way to keep your body at its healthiest and your immune system at its strongest. Dr. Phillip Tierno, Director of the NY University Clinical Macrobiology notes, "stress hormones reduce immune response, and exercise strengthens your immune system as does proper rest. Also, studies have also shown that optimists fare better than those who see the glass half empty." 

So take care of your body, relax, and kick the flu to the curb.

New Year, New You

Once again we are at the beginning of a New Year--a time to clean the closets, set our resolutions, and enjoy the temporary excitement that comes with the idea of a fresh start. Time to think about what you'd like to change this year, how you can improve yourself and think about what you can get rid of. Making the list is easy. But think about the definition of resolution: "the state or quality of being resolute; firm determination." When you make your list, don't forget that your goals must be specific, attainable, and meaningful--and probably not the same list you left unchecked from last year. Read on for ways to make, and keep, your health resolutions in 2013.



After the busy, stressful, fattening holidays it's not surprising that America's #1 New Year's resolution once again is weight loss. We all want a relief from the stress bomb of the last two months, and eating healthy and exercising are great ways to feel that breath of fresh air associated with our January 1 clean slate.

But let's go beyond the "I resolve to lose 20 pounds" or "I resolve to go on a diet." Those are very vague statements. So vague, in fact, that when the 20 pounds don't come floating off or the Oreos keep finding their way down your throat, it's easy to just give up. "Well, I'm not eating healthier so I guess I fail and I'll just eat the rest of the bag." "I've only lost 1.5 pounds, so I guess I fail and didn't hit my goal." When you set specific goals, you have clear perimeters and ways to keep yourself in check.

Rather than set a number of pounds to lose, you can set the exact plan you want to put into effect as to how you will lose the weight: I will exercise at least 30 minutes per day. I will go to Fusion 3-4 times per week. I will cut 500 calories from my diet each day. Rather than vow to just eat healthier in general, set a goal for how you will eat healthier. I will stop drinking soda. I will add one more serving of vegetables to my diet each day. I will trade my mocha latte blahblah for a cup of house java with half & half, or skim milk. Goals need to be concrete and achievable, or they are too easy to give up on.

The Diet Trap

Being on a "diet" has many problems:

* A diet suggests a temporary change of eating, when healthy nutrition should be adopted as your new way of life.
* A diet can easily be given up on--"I quit" is a simple way to end a diet--but eating healthy as a way of living can't be "quit."
* A diet can leave you feeling deprived physically and mentally--especially if you are cutting out whole groups of foods for a specific amount of time.
* A diet puts a lot of pressure on you, leaving you feeling like a failure if you mess up.
* When you reach your "diet goal" like losing 5 pounds for example, you are "finished" with your diet and "allowed" to go back to your "normal" way of eating. Hence, needing another diet next month to lose the 5 pounds you'll quickly put back on.
* Healthy eating includes all food groups, when diets frequently overload and eliminate specifics. Not good for your body, not good for your mind, and not good for your future of finding a healthy weight.

Healthy Eating

Check out the American Heart Association's guide to nutrition, and these tips on eating healthy:

*Remember the food pyramid you learned about in elementary school--it's been replaced by the US Department of Agriculture's MyPlate, a new and improved version of the old pyramid that can be a great start for you to base your eating on. Don't be afraid of the grains--just be sure to stick to whole grains and stay clear of the white and processed stuff.
*When shopping at the grocery store, walk in a big square along the walls. You will hit the produce department, meat department, and dairy. Try to only go in the rows for healthy whole grains (whole wheat spaghetti noodles, whole wheat bread, etc.) Avoid all the processed junk as much as you can--think of it as "not real" food. Because when you read the ingredients and can't pronounce anything except high-fructose corn syrup, remember your body can't figure out what the stuff is either--so you get a lot of junk and very little nutrition. This isn't just a problem for your weight loss journey--our Western Diet can be deadly and is responsible for all kinds of diseases from heart disease to type II diabetes to colon cancer.
*Michael Pollen, a journalist and author interviewed in the documentary Food Inc., wrote the book Food Rules--a very simple approach to clean and healthy eating explained in 64 different rules. My fav? "Don't eat anything your grandmother wouldn't recognize."

Here at Fusion we've got a few tricks up our sleeves 

to help you with your health-related resolutions.

(re)Boot Camp--January 13th12-1:30p or January 20th 12:30-2p @ Overland Park: After the blur of the holidays, come reboot your system from the inside out--get a major detox through 30 minutes of tabatas, 15 minutes of abs, and 45 minutes of Fusion Fire. Then learn what kinds of foods will help rid your body of toxins and increase organ functioning to get you back into the swing for 2013. Register here.

WLBC and Amp Camp--Are you inspired by the results you're always seeing on the blog from our Weight Loss Boot Camp and Amp Camp? Not only do you workout together and learn new ways to incorporate fitness into your lives, you also get a crash course on what it takes to adopt healthy nutrition into your kitchen. We have our first sessions of the New Year starting soon-- WLBC Jan 6th and Amp Camp Jan 20th. Click here for more info and to register.

Fusion Run--Check out our newest creation led by RCAA Certified Running Coach, our own Alex Goblet. Get together with your fellow Fusionistas and your own running coach for twice weekly runs followed by mini Fusion classes--and have your workout tailored to your specific abilities and goals. We'll also be training together for the Rock the Parkway Half Marathon! (You don't have to run the half to be in the group.) Starting January 16th--click here for more info and to register.

Fusion Classes and Personal Training--We've listened to you and adjusted our schedule for the new year, adding new class times, a new class: Bata Barre w/ Francie, and even new instructors. Check out our schedule here and join us for some calorie-torching fun.
Our instructors also offer personal training on your schedule. Contact us fusionfitnesskc@yahoo.com for more info and pricing.

Follow us on Facebook, Twitter, and Instagram to stay current on everything Fusion!

Aside from weight loss, or adopting a healthy lifestyle, what are your other resolutions? Popular ones include spending more quality time with kids, organizing your closets and file cabinets, incorporating ways to de-stress into your daily (or weekly) lives, eliminating cuss words, spending less time on the computer, etc. As I was trying to do a craft I saw on Pinterest with the Sunday KC Star (because I'm going to be more crafty this year), I came across the Dear Abby New Year's Resolutions list, reprinted each year in newspapers around the country. I want to share them here, because I think that Dear Abby knows a thing or two. Enjoy:

Dear Readers: Welcome to 2013! While the last year has been a stressful one for many, a new year has begun, bringing with it our chance for a fresh start.

Today is the day we have an opportunity to discard destructive old habits for healthy new ones, and with that in mind, I will share Dear Abby’s often-requested list of New Year’s resolutions that were adapted by my mother, Pauline Phillips, from the original credo of Al-Anon:

Just for today, I will live through this day only. I will not brood about yesterday or obsess about tomorrow. I will not set far-reaching goals or try to overcome all of my problems at once.

I know that I can do something for 24 hours that would overwhelm me if I had to keep it up for a lifetime.

Just for today, I will be happy. I will not dwell on thoughts that depress me. If my mind fills with clouds, I will chase them away and fill it with sunshine.

Just for today, I will accept what is. I will face reality. I will correct those things that I can correct and accept those I cannot.

Just for today, I will improve my mind. I will read something that requires effort, thought and concentration. I will not be a mental loafer.

Just for today, I will make a conscious effort to be agreeable. I will be kind and courteous to those who cross my path, and I’ll not speak ill of others. I will improve my appearance, speak softly, and not interrupt when someone else is talking. Just for today, I will refrain from improving anybody but myself.

Just for today, I will do something positive to improve my health. If I’m a smoker, I’ll quit. If I’m overweight, I will eat healthfully — if only for today. And not only that, I will get off the couch and take a brisk walk, even if it’s only around the block.

Just for today, I will gather the courage to do what is right and take the responsibility for my own actions.

Read more here: http://www.kansascity.com/2012/12/31/3988420/dear-abby-resolve-to-live-for.html#storylink=cpThe prayer of St. Francis (of which there are several versions) contains a powerful message:

Also, the Prayer of St. Francis contains a powerful message:
Lord, make me an instrument of your peace;

Where there is hatred, let me sow love;

Where there is injury, pardon;

Where there is doubt, faith;

Where there is despair, hope.

Grant that I may not so much seek to be consoled as to console;

To be understood, as to understand;

To be loved, as to love.

For it is in giving that we receive,

It is in pardoning that we are pardoned,

And it is in dying that we are born to eternal life.

And so Dear Readers, may this new year bring with it good health, peace and joy to all of you. — Love, Abby

Read more here: htt



p://www.kansascity.com/2012/12/31/3988420/dear-abby-resolve-to-live-for.html#storylink=cpy

Amp Camp--Burnin Up the Results

You guessed it ladies, the results from our last Amp Camp are in and they are on fire! This group of 16 women lost over 102 pounds and many, many inches. Not only did they work hard but got to celebrate their victories while getting jazzed up for the holidays. Way to go! Check out their results and if you are feeling inspired to kick it into gear for 2013, you can find more info and registration here.

BRANDI

Brandi lost 7.3 pounds, 2 inches from her hips, 3.2 inches from her waist, and 1inch from her chest. She improved her situps to 47 in one minute! We all know about the annoying plateau in weight loss--Shawna loved Brandi's patience and motivation to keep going during that phase--and beyond it. "The proof is in your pics, your hard work paid off and you look awesome! Your body really kicked in the last couple weeks--way to stick with it through the plateau," says Shawna.

LAURA

Laura lost 6.9 pounds, 1.5 inches in her waist and .5 inches in her chest. She improved her pushups by 10, now doing 39 (!) in one minute--20 (!) on her toes. Wow! She's now doing 37 situps in a  minute. Juggling dental hygiene school, life, and Amp Camp proved challenging yet successful--"you avoided the stress weight gain that can accompany busy times in our lives," says Shawna, "you look great and should be so proud of yourself!"

BRENDA

Brenda lost 4.4 pounds and lost 1 inch each in her waist, hips, and chest. Brenda improved her mile run and endurance throughout Amp Camp, and Shawna says, "way to improve your already fast mile time--you clocked in at 8:20 week 1, and by week 8 you broke 8 minutes with 7:57! I know you wanted to see bigger numbers on the scale but you have even more to be proud of in your speed, fitness, and how great you look." 

BROOKE

Brooke lost 8.8 pounds and 1 inch from her waist. Pushups improved from 27 to 41(!) in one minute, with 10 on her toes, and she now does 35 situps per minute. Shawna says, "Brooke came to Amp with a few personal goals, and by making some simple changes and adopting the Amp idea of living a whole, healthy lifestyle she was able to accomplish her goals and feel great. Way to go!"

MARI

Mari lost 9.1 pounds, 4.5 inches from her hips, and 4.5 inches from her waist. She improved her situps to 50 per minute and her pushups went to 55 per minute with 45(!) on her toes! Shawna says, "With 4 kids, her youngest being a year old, this girl can bring it. Her speed and intensity challenge the whole group--Mari came to her second Amp Camp with a big birthday and a big goal--both of which she got to celebrate. You look incredible!"

_________________________________________________

Like what you see? Congratulate these ladies when you see them at the studio, then click here for more info about both Amp Camp, starting January 20th, and our 12-week Weight Loss Boot Camp, starting January 6th.

Why Your Body Loves A Good Sweat Session

Now that the costumes are packed away, Christmas lights are beginning to sprout up in neighborhoods and lugging down the boxes of decorations is on the to-do list, we’ve been officially launched full swing into the Holiday Season of 2012. But before you worry about who’s bringing the stuffing and emailing Santa’s list to the grandparents, let’s take a breather and do what we’re supposed to be doing in November—giving thanks.

Working out feels good, we know that, but it can also get bogged down with negative, whiney thoughts like “my stomach is still flabby” or “I still don’t have a perfect ___.” It’s important to remember that behind that beautiful behind we’re all striving for is the real purpose of fitness and eating well—our health—inside and out. Looking svelte in your Lulu outfit is a nice perk, but the true benefits of being healthy lie inside our bodies. Regular exercise improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases. Read on to see why you should be thankful right now, no matter what stage of the journey you’re in.

Cardiovascular Health

Your sweet little heart, incessantly beating inside your chest, is responsible for bringing oxygen-rich blood to every living cell in your body. We know how to make it beat faster for our cardio sessions, but beyond burning calories, why else does it matter? The Centers for Disease Control (CDC) notes that even 30 minutes a day of moderate exercise (going for a brisk walk) reduces the risk for stroke and heart disease, two leading causes of death in America. Heart disease is an umbrella term for numerous problems of the heart, many related to a process called atherosclerosis, or plaque building up in the walls of the arteries. Exercise not only decreases plaque buildup, but can also reduce existing plaque. Just like any other muscle, the more you use it the stronger it gets, and strengthening your cardiovascular system improves circulation and helps your body use oxygen better, bringing all sorts of benefits. Lower blood pressure, increased HDL (good) cholesterol, and decreased (unhealthy) triglycerides are among the benefits of regular physical activity keeping our blood flowing smoothly. Even more, continued exercise decreases our risk of developing Type 2 Diabetes. All these benefits come from moderate cardio activity—just 2-3 hours of moderate-intensity aerobic activity per week. And just like whittling your waist, the more you do it, the quicker and better the effects will be.

Emotional Health

Ah, the glorious high of endorphins, turning an otherwise ‘blah’ morning into pure happiness. We all know how good it feels to walk out of a Fusion class, dripping in sweat and chugging water. Yes it feels good because it’s DONE--but the high you’re feeling is the result of your little neurotransmitters passing along information to cells, clinging directly to specialized receptors in the section of our brain responsible for blocking pain and controlling emotion. The same receptors that get the “high” signal from opiates like heroine and morphine are responsible for producing the scientifically proven feeling of euphoria and well-being that flows within us after the release of endorphins. This is one high you are allowed, and encouraged, to get hooked on.

Not only is this “runner’s high” the holy grail of getting our buns to the gym each day, but regular exercise also helps us relieve stress, decrease depression, and even boosts our self-esteem according to the CDC. By improving blood circulation, exercise increases oxygen in the brain— The New York Times even published an article this summer citing recent findings and evidence from neuroscientists and physiologists that exercise actually leads to increased brainpower. That’s right—you’re already smart for engaging in physical activity on a regular basis, and now you get a double whammy—increasing your intelligence because of your already clever self. Boom.

In addition, scientists are also studying the effects of exercise on decreasing the characteristic behaviors of kids with ADHD, producing evidence that just 20 minutes of exercise helped ADHD kids settle in to read and complete a math problem. This concept of increasing attention and decreasing stress and other factors leading to restlessness can be applied to everyone, proving the old “get some fresh air” advice for walking around the block when things get heated.

And how about this one--the Mayo Clinic cites yet another side effect of regular exercise: “…regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.” Add the other aspect of feeling better about yourself and your body and there you go—with all this endorphin releasing you’ll be less stressed, happier, hornier, and a much nicer person.

Skeletal and Muscular Health

Remember the blog post on the benefits of exercise for kids? It talked about the importance of not only building muscle but also doing weight-bearing exercises like jumping rope and running to strengthen bones. In the same way that muscle growth occurs by new cells being added in response to exercise, bone cells respond to stress being placed on the bones (during those weight-bearing exercises) by sending in new cells to maintain and build strength by building new, strong bone layers. Exercise slows the loss of bone density, improves the symptoms of arthritis, and helps build strong, healthy muscles to protect our skeletons and increase our balance and stability.

Once we reach our 30s we naturally start to lose that bone tissue because the body’s calcium supply is no longer maintained in the same way, but regular exercise can serve as a buffer to slow the process and keep you going stronger, longer. A lot longer in fact— even elderly people who continue to exercise will nourish their bones with fresh layers of bone cells. Women should especially be concerned with osteoporosis, or the loss of bone strength after 50, due to estrogen levels decreasing after menopause. As if we needed more good news about aging. J The benefits of exercise are new each day, so if you’ve missed a week, or a month, or years of exercise,  if you start today, you will start enjoying the benefits today.

Keep in mind that to build strong, healthy muscles you don’t have to pump it like Arnold—using 1-3 pound weights with high reps (just like in Fusion) will give you the ballet arms and legs (channel your inner Brooke) you are striving for. Heck, even modifying by dropping the weight and holding your arm out during the never-ending plié reps will strengthen and lengthen. But here’s the fun part—building muscle helps insure your body by creating an armor for your body to move in more productively with better posture and increased strength. So carrying down those boxes of Christmas decorations (with a baby on your hip while hurrying to answer the “I’m done!!!” call from your 3 year old on the potty) gets easier each year.

Digestive System

The more you move, the more you, er, move. Regular exercise helps maintain healthy digestion by bringing more blood (oxygen) to the digestive tract: the esophagus, stomach, pancreas, liver, gall bladder, small intestine, and large intestine all benefit from regular exercise. Without it, digestion can become sluggish, creating constipation, gas, bloating, and cramps—and those are just the immediate effects. Regular exercise also helps protect your digestive tract from cancers and long-term problems by promoting healthy functioning on a daily basis. With the added benefits of relaxation and stress relief on top of the increased blood flow, your digestive system constantly receives help and the ability to perform, creating a happier you.

Immune System

Take a stand against the other, not so exciting term, for this time of year—cold and flu season. Yes we’re all cooped up indoors and walking into your kids’ school should require a SARS mask, but you can help you and your family stay healthy this winter by making exercise (and good nutrition) a priority. Harvard Health Publications writes that although science hasn’t yet “proven” the exact way to boost immunity, regular exercise contributes to a healthy immune system by “promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.” In other words, the more healthy choices you make (exercise, diet, not smoking, relaxation to decrease stress), the easier your body can perform all its magnificent functions the way it’s supposed to.

_______________________________

So be thankful TODAY. Treat your body with respect by making healthy choices and being happy with how well your body functions right now. Pat yourself on the back each day for creating a stronger, healthier you for your family and friends, and for yourself. You are worth every minute you spend sweating at Fusion or jogging or swimming or doing burpees during halftime on Thanksgiving. It’s not about looking like the girl next to us, but treating our bodies like temples and being appreciative for our health this holiday season. Once you do that, you can gloat a little for all the physical strength you’ve gained here—while your hubby sips his beer when you’re decorating, hold the Christmas tree over your head while doing squats. That’s right baby. You are a Fusionista, hear you roar!

Be happy in the moment, that's enough. Each moment is all we need, not more. -Mother Teresa