Tag: exercise video

glimmers

by Claudia Fountain, posted in mental health, newsletter, Yoga

That very first sip of my favorite tea. My cat purring on my lap. The scrunch of snow under my skis when I stop amongst the snow-draped trees, and settle into a well of silence mid-mountain. Moments, just tiny moments, that offer joy, or peace, or a sense of contentment. 

Those tiny slices of time that spark awe and bring ease, are called “glimmers” (a term coined by Deb Dana, a licensed clinical social worker, who specializes in trauma). Glimmers can strengthen our nervous system, and increase our well-being. Good health is more than fitness. It’s true, deep wellness which encompasses mental, spiritual (anything that points us to something greater outside of our limited human experiences), and physical health.

For me, this new year is about keeping my face turned toward the light, and the good people in my life. One of my favorite quotes from Mr. Rogers (which was something his mother told him when he was young and worried about the news): “Look for the helpers. You will always find people who are helping.” Those helpers, are glimmers also.

In closing, I have two new videos up–a yin yoga practice with an emphasis on hips and low back; and the final video in my 5 Essential Exercises series–The Bridge.

In health & wellness,
Claudia

“Smile. Give Earth the biggest smile you’ve got. See every glimmer of light in the scariest, darkest sky. And when people think you’re crazy, then you know you’ve accomplished something very few dare to try.”  ― Lana M.H. Wilder

A little riff on time

by Claudia Fountain, posted in Fitness, newsletter
“Time is free, but it’s priceless. You can’t own it, but you can use it. You can’t keep it, but you can spend it. Once you’ve lost it, you can never get it back.”
– Harvey Mackay

Maybe it’s the season. Maybe it’s an aging parent. Or, a sense of my own mortality. Milestone birthdays tend to bring up a lot of feels for me. Time seems to slip by faster and faster. Is it the passing of a decade, or the beginning of a decade? The most common theory on why we perceive the speeding up of time is that our perception of time is directly proportional to our neural processing speed, which slows as we age. Another theory by Cindy Lustig, a psychology professor at the University of Michigan:  “When we are older, we tend to have lives that are more structured around routines, and fewer of the big landmark events that we use to demarcate different epochs of the ‘time of our lives,’” And, finally, another viewpoint by Steve Taylor, PhD, senior lecturer in psychology at Leeds Beckett University, UK, is that our experience of time is highly flexible and subjective. The more information our minds process, the slower time passes. Time speeds up with increasing age because we have fewer new experiences and our perception is less vivid.

What all this really drives home for me is that we should never stop exploring, learning, and experiencing new things. We can’t stop time, but we can slow down our perception of it by living mindfully, and bringing in new experiences.

Get out and take those trips you’ve been dreaming about. Climb a local mountain, enjoy live music (and dance like no one is watching), ride in a hot air balloon if you’ve never done it–you won’t regret it! My point is simple, don’t wait. Do those things you’ve been putting off until “the time is right.” Right now is the perfect time.

In health & wellness,
Claudia

P.S. The fourth installment in my 5 Essential Exercises video series is up (The Plank), and a new yoga video have been added to my Vimeo platform: Glow Flow – Moon Salute.

Deep Summer Dive

by Claudia Fountain, posted in newsletter, Self Care, strength training
“When everything is moving and shifting, the only way to counteract chaos is stillness. When things feel extraordinary, strive for ordinary. When the surface is wavy, dive deeper for quieter waters.”
–Kristin Armstrong

We’re deep into summer. The sun is hot, the water is cool, and sunscreen is my best friend. 😎 

Today we dive into the next movement pattern in my 5 video series–the pull. A common action in daily life, whether you’re opening a door, starting the lawnmower, or unloading the car for a day at the beach. The stronger you are, the easier these activities become. In The Pull video, I demonstrate three very simple options using equipment that is easily available–elastic resistance, dumbbells, and a suspension trainer. A bench, chair, or stability ball round out what else is needed. When engaging in pulling movements we are using our arms, shoulders, and core (spinal extensors/abdominals). These exercises engage them all. Give one of these variations a spin, 2-3 days a week, 1-3 sets of 8-12 repetitions. 

On another note, I have added a new Yin Yoga video over on my Vimeo platform. This particular session focuses on the hip flexors and low back, helping to relieve an aching low back. Yin yoga is a wonderful way to slow down, practice self-care, and find some of that “quieter water.”

In closing, I would like to share that I have dialed back my public virtual classes, and am now only doing semi-private/small group, and private sessions. If you’re interested in working with me, drop me an email: claudia@physiquebyfountain.com.

In health, wellness, and peace,
Claudia

HELLO SUMMER!

by Claudia Fountain, posted in Exercise, Fitness, strength training, Uncategorized

And, hello muscles! In this post, I continue the discussion I began last month on the benefits of strength training as we grow older.

Exercise, and particularly strength training, is critical to maintaining bone health. We achieve peak bone mass during the first three decades of life, which then begins to decline over the rest of our lifespan. For women, the losses accelerate after the onset of menopause (O’Flaherty, 2000). Contributing factors to bone loss are a sedentary lifestyle, low calcium and vitamin D levels, and hormonal changes. As we age bone remodeling decreases in both sexes leading to a negative bone balance at specific critical sites (Rosen et al. 1994). A large part of the solution is weight training, which has been shown to effectively increase bone mineral density in the spine and hips of post-menopausal women (Zehnacker & Bemis-Dougherty, 2007). [More research is needed on the effects of resistance training on bone density in older men.]

To reverse bone loss combine resistance training (exercises such as squats, leg press, leg extension, hamstring curl, hip extension, back extension, bench press, shoulder press, biceps curl and triceps extension) with high impact activities (jumping, skipping, hopping, jogging). If you already have osteoporosis, or other joint issues, then choose walking, hiking, or low impact aerobic classes.

How much resistance training is needed to affect change? Try doing 2-3 sessions per week, of 5-6 different exercises for both upper and lower body, 2-3 sets of 8-12 repetitions (70-90% of 1 repetition maximum), which can be done in as little as 20 minutes. 

There’s no down side to adding in a few sessions per week. 😃  Increasing muscle mass equals better metabolism, better body composition, and better bones! 

👙🩳🩱🦴

In closing, I offer you two new videos. The first video is the second in my 5 Essential Exercises series – The Push. I cover four of my favorite upper body exercises that just about anyone can do. The second video is a vinyasa yoga practice where I talk a bit about the fifth limb in Patanjali’s yoga system – Pratayahara (turning in).

May this summer find you thriving and well!

that fresh spring feeling…

by Claudia Fountain, posted in Exercise, Fitness, newsletter, Yoga
“It is spring again. The earth is like a child that knows poems by heart.”
–Rainer Maria Rilke

A refreshing spring rain is falling as I write this, full of the promise of growth and new things. My Easter Sunday was spent wandering through fields of stunning tulips, watching the cloud studded sky, and feeling the cool breeze under colorful flying kites.

The first quarter of 2024 had me stepping back from some tasks on my proverbial “to-do” list. Writing has always been full of angst for me, and producing a monthly newsletter – for as long as I have been – is more of a push than a pull. I decided to take a couple of months off from it, and then to only do them bi-monthly. And so, here we are!

This newsletter is the first in a series. The focus–what I consider to be the 5 Essential Strength Exercises for good health and wellness. Building and maintaining essential muscle mass is critical to enhancing our metabolism as adults, particularly as we age. For every decade of life, we lose 3-8% of muscle mass, or 5-10 lbs of lean muscle. That loss of lean muscle has a direct negative effect on metabolism (it becomes harder to lose weight, and easier to gain it), and strength (opening a jar of pickles becomes more and more difficult, standing up from sitting gets harder, and climbing stairs feels like climbing a mountain). 

The good news is it doesn’t have to be that way! All it takes is 20 minutes, two to three times per week, of some kind of strength training to improve our functional fitness, health, and wellness.  The 5 Essential Strength Exercises cover the critical areas of leg strength, pushing, pulling, and core. Choosing 5 different exercises, performing 2-3 sets of 10-12 repetitions, done on 2-3 non-consecutive days a week is enough for measurable improvements in overall strength.

The first essential exercise is the squat–basically what you do every time you sit down and stand up. There are many, many ways to perform a squat. At its most basic, using zero gym equipment, is a wall squat. All you need is a wall! The second most basic, sit-to-stand. Using a chair, a bench, a stability ball (that is bracketed so it doesn’t roll), your sofa, your bed, sit and then stand up. Repeat. The third, weighted squats using dumbbells, kettle bells, weighted balls, etc. I cover these, and a fourth option, in my latest exercise video (find it HERE).

Future newsletters will cover the next four essential strength exercises, so stay tuned! In closing, I hope you find the information useful, and that it inspires you to consider adding strength training to your health and wellness efforts.

🙏🏿🙏🏾🙏🏽🙏🙏🏻🙏🏼
Claudia

P.S. Also, find a new YIN YOGA – FOR ANXIETY video HERE. PLUS, 🌸 I have some fresh spring lovelies on sale for 25% off 🌸 in my Etsy shop: MADEWITHMANTRASHOP

Summer Close-Out

by Claudia Fountain, posted in Fitness, newsletter, Recipes, Yoga

“A drop of water, if it could write out its own history, would explain the universe to us.”

– Lucy Larcom

I love this quote. Water is so essential, and elemental, and mysterious. We can’t live without it, but it can exist without us. Most of the human body is water–roughly 60%. Water can teach us so many things about adaptability, flexibility, alternate routes to a destination, moving with the least amount of resistance.

The past five days have asked me to be adaptable and willing to pivot when situations suddenly change. And, like water sloshing in a bucket, eventually it settles. Time and patience are my friends. 

This month, in keeping with the theme of water, my offerings include a [FREE] 50-min flow yoga class [sacral chakra focus], and a delicious watermelon aqua fresca recipe [watermelon is 92% water-hydrating and refreshing!]. Also, find my latest exercise video of the month–all about improving hip stability.

One final note–this newsletter covers August and September. I will not be teaching any classes 9/4-9/22. 

May your summer close with a splash!
Claudia

WATERMELON AGUA FRESCA

  • 4 cups cubed seeded watermelon
  • 1/2 cup water
  • 1/2 cup sugar, or to taste
  • 4 slices of lime
  • 24 fresh mint leaves
  • 8 cups of ice, or as needed

Purée watermelon and water in a blender until smooth. Add sugar to taste. Cut lime slices in half. Place a half lime slice into each of 8 glasses, along with 3 month leaves. Crush with a cocktail muddler, or a wooden spoon. Fill each glass with 1 cup ice. Pour in watermelon agua fresca, and stir before serving. Makes 8 servings.
***Source: Allrecipes.com

a little March madness…

by Claudia Fountain, posted in Exercise, newsletter

“They do not tell you of this space,
this half-emptiness that comes when you
cartwheel over what you said
you could not do,”

Winter is holding firm here in the Pacific Northwest. Snow days call for clipping into boots and skis, and carving some turns. I love how the light on days like these has a certain glimmer and shine to it. The air so fresh crisp it almost snaps. For me winter is two parts staying snug inside, and one part getting outside to walk in snow that scrunches with each step. The key is to dress for it. 😉

“they do not tell you
it sounds like drumbeats,
that you will love the rhythm
of the new song it plays.”

If it’s raining, put on a slicker and boots, and dance through the raindrops. If falling snow drapes the world in the sound of silence–listen to its depths.

“This is the why,
of why we go,
this is the point to all of this,
the silencing of the doubters
that live loudest in our own chests,
the deaf ear we turn to fear
when we know we must go,
that wild calls,
and we must answer.”
–Tyler Knott Gregson

Behind every storm cloud the sun still shines. Be kind to yourself, and move your body. Challenge yourself, and keep setting goals. No matter how old (learning new things can make older adults’ brains 30 years younger in just 6 weeks), or young you are. And finally, be brave. Face everything and rise (aka FEAR).

In closing, this month in class, we are contemplating Svadhyaya — actively studying, meditating, and moving toward Self. What is the nature of reality (aka the sky behind the clouds)? What stories (stormy weather) does the mind create? Join me every Tuesday and Wednesday (schedule & links) for a little exploration.

And finally, please find my latest Exercise Video of the Month–Tricep Extension (aka strengthening for your upper arms) here.

In peace,
Claudia

SUN SHIFT

by Claudia Fountain, posted in New Research, newsletter, Recipes

The autumnal equinox arrives this month on Thursday, September 22. I have already become aware of the subtle shift in sunlight that heralds autumn. Something about the light, a certain flavor to the air, feels like a cozy sweater to me. Summer can often feel intense with its heat and sizzle. Transition seasons, like fall (and spring), offer a refreshing shift. The autumnal equinox is celebrated in many cultures as a harvest festival (think Oktoberfest and Mabon). May we celebrate the bounty of our growing season as it comes to a close.

This month I offer a small cornucopia of health and wellness: some of the latest research on the benefits of walking for knee osteoarthritis, a delicious poached chicken and apple chutney recipe, my latest exercise video (Down Dog Variations), everything you might want to know about September’s birthstone–sapphire–from my Etsy store (Made With Mantra Shop), and my current teaching schedule (I’m taking a break at the beginning of October!)

In Health & Wellness,
Claudia

“And the yellow sunflower by the brook, in autumn beauty stood.”
–William Cullen Bryant

Researchers at Baylor College of Medicine in Texas, analyzed a nested group of participant data, in a large community based multi-year study of 1,212 participants aged 50 and older who had osteoarthritis. Those who reported walking for exercise had a 40% lower chance of new or frequent pain, when compared with non-walkers. This supports the possibility that walking for exercise is beneficial in preventing the onset of knee pain. According to the researchers, it may also slow down the worsening of internal knee joint damage from osteoarthritis. Find this research in Arthritis & Rheumatology (2022; doi:10.1002/art.42241).

POACHED CHICKEN & APPLE CHUTNEY

Crispy fall apples are loaded with polyphenol antioxidants and soluble fiber pectin–both beneficial in reducing cardiovascular disease risk factors. Try this sweet and savory dish for both its flavor and heart healthy benefits.

  • 3 medium sized apples, chopped
  • 1 cup chopped dried figs or dried plums
  • 1 shallot, finely chopped
  • 2 tsp honey
  • 2 tsp fresh thyme
  • 1 tsp brown mustard seeds (optional)
  • 1/2 tsp cinnamon
  • 1/4 tsp ground cloves
  • 2 tsp lemon zest
  • 4, 6 oz chicken breasts, boneless & skinless
  • 1/2 tsp salt

Combine apples, figs or plums, shallot, honey, thyme, mustard seeds, cinnamon, cloves, and lemon zest in a medium-sized saucepan. Place over medium heat until apples begin to sizzle. Reduce heat to medium-low and cook covered, stirring occasionally for 15 minutes, or until apples have softened. To poach chicken, place breasts and salt in a pot large enough that they lie flat in one layer, then add enough water to completely cover the meat by about 1 inch. Bring water to a very slight simmer with just a few bubbles breaking the surface, reduce heat to medium-low, partially cover, and cook for 15 minutes, or until meat is cooked through. Slice chicken breasts, and server topped with the apple chutney. Makes 4 servings.

Change Is The One Constant

by Claudia Fountain, posted in newsletter, Online Offerings

“There is nothing permanent except change.” -Heraclitus

Oh April! How challenging you were! 

Back at the beginning of April–just as I was beginning to put together my monthly newsletter–I received news that the streaming service I was using to teach my virtual classes and host my VOD library, was shutting down at the end of the month. To say that this came as an unfortunate surprise is an understatement to a large degree. 😱

The rest of the month was filled with decision making (deciding to switch to the new platform–they partnered with my old one and offered a full-service “white glove” transfer), learning all the ins and outs (several “on-boarding” virtual sessions) of the new platform, setting up my new account and dashboard, letting my clients know, answering their questions, and so much more.

The beginning of this month has included ironing out some kinks, leaning heavily on the “help advisors”, honing my ability to shift my outlook, and the continuous (it never stops 😅) practice of adapting to change.  

So! On to the big news this month… My virtual classes (using the ZOOM platform) and VOD library are now integrated and hosted by Arketa!   We haven’t figured out how to get my scheduled embedded on my website–yet.  But, I have a simple landing page that has all the basics:  schedule of classes, drop-in pricing, subscriptions for class packs and VOD. Find it HERE. I hope to “see” you virtually soon!

Also in this month’s newsletter, you will find my latest Exercise Video of the Month (my Favorite Restorative Pose); and a quick, heart-healthy, and delicious Mediterranean inspired recipe for a Strawberry Basil Vinaigrette. 😋

In closing, I will leave you with some words from one of my favorite poets – Tyler Knott Gregson:

Perhaps there is nothing more divine, nothing
more holy, than the love we carry for the life
we live. When you walk in constant wonder
through this world, every place becomes a 
cathedral, every breath, a prayer.

  • 1 C fresh or frozen (thawed) strawberries
  • 1/3 C fresh basil
  • 1/4 C olive oil
  • 2 T red wine vinegar or balsamic vinegar
  • 1/4 t red chili flakes
  • 1/4 t salt
  • 1/4 t black pepper

Place all of the ingredients in a blender container and blend until smooth. Makes enough for 6 salads.

WAR & PEACE

by Claudia Fountain, posted in newsletter

“It was one of those March days when the sun shines hot and the wind blows cold: when it is summer in the light, and winter in the shade.”
― Charles Dickens, Great Expectations

If I were to sum up the past 13 days in one word, it would be tumultuous. This morning I woke up in a warm, comfortable bed; with a pantry filled with food; and a solid, safe roof over my head. The same can’t be said for the people of Ukraine. My heart aches for friends who have family living the reality of war. One of my dearest hopes is that some day the human race will move beyond war. But until that day comes, I try to do the best I can, wherever I am.

If you would like to help the people of Ukraine, and aren’t sure where to start here are two solid, highly reputable organizations to begin with:

Even closer to home–when you are feeling overwhelmed, remember to treat yourself kindly. Give yourself time away from news sources, find opportunities to connect with nature, spend time loving on your furry companions if you have them, move your body, and feed yourself well.

The latest edition of Exercise of the Month Video is up. In it I share my top three shoulder stretches (bonus: these also release stored tension in the chest and upper back).

My teaching schedule remains steady at two offerings per week. As always, the classes are hosted on Moxie, and you are welcome to check out a class for FREE. Please find my teaching schedule and links here.

In closing, I offer you, the people of Ukraine, the whole of the human race PEACE.

OM SHANTI SHANTI SHANTI