CB Exercise at St. Mary’s

05/27/2019

We will have yoga today, 6-7pm in the Parish Hall (Monday, May 27)!

01/14/2019

We will have Yoga tonight (Monday, Jan. 14, 2019)!

09/03/2018

It may be Labor Day, but it doesn’t feel like Fall with these temps!!! Even with the heat, we are ready for our fall class schedule!! Here it is:
Mondays, 6-7pm: Yoga
Wednesdays, 6-7pm: Low impact/dance aerobics & Toning. Classes are held in St. Mary’s Parish Hall and the cost is $2/class. Dress comfortably and bring a mat, water and towel. See you soon!!!!

02/18/2018

Happy President’s Day weekend all! I hope you’re working on testing your functional fitness to see what you need to work on to ensure independence & physical happiness throughout your future.

This week, our test is a 6 minute walk. Your goal is to walk as many yards as possible in 6 minutes. We are expecting great weather Monday & Tuesday of this week, so get outside and do some walking!

This test assesses your aerobic endurance - important for climbing stairs, shopping, vacationing and walking long distances.

If you don’t have access to a football field to track your walk, you can use a fitness tracker watch or app on a smart phone. UnderArmour has a FREE app “Map My Walk” that is simple to use. You just convert miles to yards at the end of six minutes. Just multiply your partial mile times 1760. (Ex: If you walk 0.53 miles in 6 minutes, multiply 0.53 x 1760 = 933 yards).

Good luck & enjoy being outside while we have some nice weather!!

Avg. for Women:
Age. Yards
60-64. 545-660
65-69. 500-635
70-74. 480-615
75-79. 430-585
80-84. 385-540
85-89. 340-510
90-94. 275-440

Avg. for Men:
Age. Yards
60-64. 610-735
65-69. 560-700
70-74. 545-680
75-79. 470-640
80-84. 445-605
85-89. 380-570
90-94. 305-500

If your score is below 350 yards, you are at risk for mobility problems and falls.

Have fun!!!

02/10/2018

Here’s my Anatomy crew from Columbia, SC! A wonderful Yogafit crew!

YogaFit teacher training provides the fundamentals you need to become a certified yoga teacher or take your own practice to the next level.

01/28/2018

We’re continuing with a functional fitness test to assess our lower body flexibility this week. If we are stiff and inflexible, we are prone to back aches, poor posture and improper gait. To perform the test, you’ll need a chair and a ruler:

Sit on the front half of the chair and extend one leg with your foot flexed. Lean forward and measure how many inches you reach beyond your toes (+) or how many inches you are shy of your toes (-).
See the photo below.

Average scores (inches) for Women are:
Age. Inches (+/-)
60-64. -.5 - +5.0
65-69. -.5 - +4.5
70-74. -1.0 - +4.0
75-79. -1.5 - +3.5
80-84. -2.0 - +3.0
85-89. -2.5 - +2.5
90-94. -4.5 - +1.0

Average Men’s scores (inches)

Age. Inches (+/-)
60-64. -2.0 - +4.0
65-69. -3.0 - +3.0
70-74. -3.5 - +2.5
75-79. -4.0 - +2.0
80-84. -5.5 - +1.5
85-89. -5.5 - +0.5
90-94. -6.5 - -0.5

Try it and post your score!

01/25/2018

Everyone is working hard with bird dogs, planks & stretches. Oh yeah, Judy & Ann are doing double planks 👍🙌😅

01/21/2018

Great job everyone on testing your lower body strength! Keep working to improve your numbers through “TV commercial squats”. I didn’t hear from everyone, but I think Amy topped everyone with over 200 squats during one show! My numbers were more in the range of 80/show 🙂. Give yourself a hand for any and all you did 🙌🙌👍👍.

This week we’ll test upper body strength with Bicep Curls 💪. Women use 5lb dumbells & men use 8lb. To perform the test, sit in a straight-back armless chair and perform full bicep curls with the correct weight for 30 seconds & record your score. Remember to keep your elbows pressed against your sides and squeeze the upper & lower arm against each other at the top of your curl.

Average scores for MEN (8 lbs.)
Age: No. Of Curls:
60-64 16-22
65-69 15-21
70-74 14-21
75-79 13-19
80-84 13-19
85-89 11-17
90-94 10-14

Average scores for WOMEN (5 lbs.):
Age No. Of curls
60-64 13-19
65-69 12-18
70-74 12-17
75-79 11-17
80-84 10-16
85-89 10-15
90-94 8-13

Give it a shot and post your scores. Have fun💪🍀👍

01/15/2018

Did you perform the Stand-Sit test? My count was 18.

Now we can work to improve our lower body strength by doing squats. Stand about 6” in front of your chair/couch, feet hip width apart and sit back to touch your b***y on the chair and return to standing. Do 10-20 squats during every commercial set of one TV show each watching.

Let me hear how you’re doing. Remember, it takes 21 days to make a habit, so Work your Booty🙌🙌

01/14/2018

Happy New Year everyone! So...did you make any fitness resolutions? If so, are you still working towards them? Yes...GREAT! No....UGH! My dream is for each and everyone of us to be Functionally Fit throughout our entire lives so that we can enjoy independence and continue to do all the things we enjoy (or used to enjoy).

So, I’m posting a segment of the Functional Fitness test each week and hope that you will try it, record your scores and work with me to improve your score. Granted this test was designed by researchers at Cal State Fullerton to assess seniors, but ALL of us can use the test to engrain these activities in our brains now so that we work on them every week, because...

* Sarcopenia-we women lose up to 3-5% of our muscle mass every decade beginning at 30 and the loss speeds up between 60-75. This makes us weak, frail and unsteady on our feet.

* Osteoporosis-More than half of caucasian women over 50 have low bone mass, leading to fractures and falls. Asian women are also at high risk, along with thin women. Weight-bearing exercise BUILDS bone mass, slowing, preventing or reversing this bone loss.

* We want HIGH quality of life throughout our lives.

Now, let’s get to the test.

Our test this week is CHAIR STAND. This tests our lower body strength, assessing how well we can walk up stairs, climb out of the tub, get up from the couch and NOT fall!

DO THIS:
1) Sit in the middle of an armless chair, cross your arms over your chest and sit up straight with your feet flat on the floor.
2) Stand up keeping your arms crossed.
3) Repeat as many times as possible in 30 seconds. You mist “sit” down, not just touch the chair.

Record your score. You can compare your to the average scores of:

Women:
AGE SCORE
60-64 12-17
65-69 11-16
70-74 10-15
75-79 10-15
80-84 9-14
85-89 8-13
90-94 4-11

MEN:
AGE SCORE
60-64 14-19
65-69 12-18
70-74 12-17
75-79 11-17
80-84 10-15
85-89 8-14
90-94 7-12

How’d you do? Stay tuned for our work to improve these scores and keep us on the road to living a full life!

01/01/2018

Some pics from Yoga

01/01/2018