Slow Dance

Have you ever watched kids on a merry-go-round?

Or listened to the rain slapping on the ground?

Ever followed a butterfly’s erratic flight?

Or gazed at the sun into the fading night?

You better slow down.

Don’t dance so fast.

Time is short.

The music won’t last.

Do you run through each day on the fly?

When you ask: How are you?

Do you hear the reply?

When the day is done, do you lie in your bed

With the next hundred chores running through your head?

You’d better slow down.

Don’t dance so fast.

Time is short. The music won’t last.

Ever told your child, we’ll do it tomorrow?

And in your haste, not see his his sorrow?

Ever lost touch, let a good friendship die

Cause you never had time to call & say, “Hi”?

You’d better slow down. Don’t dance so fast.

Time is short. The music won’t last.

When you run so fast to get somewhere, you miss half the fun of getting there.

When you worry & hurry through your day, it is like an unopened gift thrown away.

Life is not a race. Do take it slower.

Hear the music, before the song is over.

by David L. Weathford

Sitting:

The human body is designed to be upright and weight bearing on two feet, with the hips extended under the spine to support the torso and head. In today’s world, however, people are spending more time in seated positions.

• Get out of your chair several times a day to promote hip/leg and spine extension.
• Convert your workspace to a standing desk .
• Walk when possible instead of driving.
• Change chairs and positions often or alternate sitting on a stability ball with sitting on an office chair.

The Best WorkOut in the World just got better. I joined the team of NYC instructors for the grand opening and have been perfecting my M-F 4pm class. I built my Body Architect fitness practice on form, quality movement, alignment and personal attention. Barry’s Bootcamp has become widely recognized for it’s fun and unique atmosphere that encourages and inspires health enthusiasts to “sweat it out”. I’m Loving being apart of this incredible team.

Barry’s Bootcamp was originated in L.A in 1998. Since then this company has turned into a franchise and has locations in NYC & soon Bergan, Norway.

I’ve heard a lot of talk about Barry’s Bootcamp for years. There program consists of high interval training followed by recovery breaks. The class consists of focused floor exercises and treadmill based cardio. The quick results have attracted many celebs including; Katie Holmes, Jake Gyllenhaal, Alison Sweeny of “Biggest Loser”, Teri Hatcher, Nicollette Sheridan, Christina Applegate, and Taye Diggs.

I customize classes to be fun, challenging and effective. Each person has their own personal best that they are trying to achieve. My job is to push you to or beyond your own personal best. For 55 minutes my goal is for you to achieve new plateaus and enjoy your recovery breaks. What are your goals ? Many of your goals will extend to different areas of your life.

If you are ready to challenge yourself and achieve new results - E Mail me to check out a class. I have VIP passes for first time people. info@bodyarch.com

BREAKFAST IDEAS

Fruit salad with nuts & flaxseed.Oatmeal with blueberries, tbsp flax or hempseed. Tofu scrambled eggs, (veggies?), ‘fakin’ & fruit salad. Banana, blueberry buckwheat pancakes, syrup & fruit.

Green Smoothie: 2 cups greens (kale, spinach, cucumber), 2 tbsp flax & hempseed, 2 cups frozen fruit & 2 cups rice milk, water or juice.

LUNCH IDEAS

Veggie soup, whole grain rolls & salad.

Grilled veggies or burger on grain bread & salad.

Big salad, tons of veggies, beans, hummus & yams.

Veggie Sushi Roll: Brown rice, cucumber, carrots, spinach, avocado & a seaweed salad.

Rice paper veggie wrap with portabella mushrooms, cabbage, tomato, carrots & tamari vinaigrette.

DINNER IDEAS

Veggie Chili, curried veggies & brown rice. Teriyaki quinoa, chickpeas, steamed kale & salad.

Tortilla with pinto or black beans, guacamole, salsa, brown rice; large salad.

Rice & lentils baked with tomato sauce, rosemary, basil & oregano; large salad.

Grilled veggie & bean burrito on whole grain tortilla with salsa & guacamole; large salad.

1. Imagery/Visualization Techniques. Visualization has been used by sports psychologists and coaches for decades. Try visualizing yourself completing an extra repetition; lifting heavier weight; and developing greater muscle mass.

2. Plenty of Sleep. Make a habit of getting a goods night’s rest. Vital muscle repair takes place when the body is asleep.

3. Power-Strength Supersets. Instead of 8-12 repetitions, try lifting 1-5 reps. Follow this immediately with 8-12 of an exercise for the same muscle group. This technique can help recruit the greatest number of muscle fibers.

4. Parasympathetic Activities. Yoga, Tai Chi or meditation practice to initiate a parasympathetic phase and release growth-and-repair hormones.

5. Nutrient Timing. Eating habits can pose the biggest barrier to muscle growth. Eat nutritious food soon after waking up, 30-45 minutes prior to exercise and within 1 hour post work out; and before bed.

bodyART Deep Work video

Mark Your Calendars!!

Chelsea Piers is inviting members & guests (non-members) to join in raising funds for the American Red Cross; which will support disaster relief efforts in Japan, New Zealand, and Australia and homeland catastrophes.

Sunday May 1st @ 12:45pm, Louis Coraggio will teach bodyART Deep Work. The ultimate new mind body cardio training. Close your eyes, feel the beat, discover your boundaries and help the world.

Minimum suggested donation is $25. Chelsea Piers will have pre registration soon.

I was recently asked to be apart of Sears fit club . Sears has taken on a social networking project to help their consumers stay fit with the fitness equipment they purchase at Sears. When I signed on for this project I learned that Sears happens to be the nations largest fitness retail store. The fit club is built of a community of experts committed to helping people stay fit by providing premiere articles, videos, encouragement, tips. I will continue to be apart of this community. Check out a few of the videos that I worked on with Sears.

Reaching Side Lunge to Curl

Hand Plank

Push Press

Upright Row

Kettlebell Hip Drive

Improving Fitness Results Podcast

Implementing Positive Results Podcast

“Louis is a bright light of positivity. His energy is infectious!

We all need a bit of Louis in our life.” – Tracy Anderson

This month, February 2011 marks the 3 year anniversary of my training with Tracy Anderson. I would like to share my experience working with the Tracy, as she made a lasting impact on my training style. Tracy first appeared on my radar screen in 2007, I saw her on a local news channel demonstrating her method. I always keep my eyes on the latest fitness trends. I liked her style and what she had to say. We shared clients who ran in the same circle. During this time I was working with Madonna’s photographer and videographer.  November 2007, I was set to travel to Argentina for Madonna’s Hard Candy tour. This is where I met Tracy Anderson. We clicked and she agreed to teach me her method for the launch of her upcoming studio in  NYC.

She continued to hand pick her select team of trainers. We all studied one on one with Tracy for 6 months. It was an exciting experience. I am still in touch with many of her original trainers. During this time we trained 5-7 days per week with Tracy, learning what made her method unique. Everyone receives star treatment. She trains all her clients as if they were celebrities or superstars. Pushing them to achieve their goals. Tapping into an unbelievable adrenalin performers feel when they are entertaining. Mind over matter. The sky is the limit attitude.

I am not here to validate Tracy’s method or say it is for everyone. I am here to say that her method made exercise enjoyable, inspired me to new levels and kept me committed. These factors will bring any program to life and I am grateful to have them in my life today. In the field of fitness where things can get routine and predictable, Tracy is there to spice things up. Here is a break down of the positive moments I walked away with from Tracy.

Music: Create a fun play list that keeps you moving.

Mirror: Look at your body, be honest with yourself. Where do you want improvements.What specific exercises will make you happier when you look into the mirror.

Technique: How much effort, attention, focus are you putting into your training. Learn the movements, master the sequences, own your technique. This is when true change happens.

Programs: Change your programs every 10 days. New movements or loads are needed to keep your body guessing and transforming.

Creative: Stay creative, inspired and motivated.

Power of Two: Train with your clients. Feel what they feel. Push them through the exercise or sequence. Having two people moving together brings another level of life to the experience.

Classes: Take group classes. Get connected. Be part of a team of people.

Customized Sessions: Customized for you body. Work on specific goals and problem areas.

Believe: Find something that truly resonates with you and stick to it.

Do you have any weight loss tips for college students? I live in the dorms and am on the meal plan. I only have a microwave and a mini fridge too.

This is an important question. There have been studies that most college students increase body fat during their freshman and sophomore years. This is due to poor eating, lack of exercise and stress. When I was in college I found myself over eating during studying. Some times I’d eat almost an entire bag of wheat thins during one study session. I slowly began to break those habits. Here are tips that I incorporated into my college years to stay fit.

- Keep fresh fruit and veggies around you. They’re perishable and filling. It’s actually good to get 3-5 servings of fruit per day. Do your best to buy organically. Fruit carries lots of amino acids and powerful nutrients. Some fruits increase your memory, such as a handful of blueberries.

- As far as non perishables. Try almonds, pepitas. Go easy on the nuts though, they carrie a lot of calories. When choosing snacks go low fat and low calorie. I try not to keep any fatting foods around my apartment.

- When eating out order healthy. Salads, baked foods and veggies are good choices. Stay away from desserts, fried food and  sodas.  Even diet soda is damaging. It is filled with artificial preservatives that harm the body and trick your brain into thinking that you are hungry.

- Study time. Try taping your class lectures and listening to them while doing cardio. I used to do this all the time. I found it very helpful. I would also make bullet points on paper and review while doing my cardio.

- Stay in a positive mind set. Plan your days. Plan your food choices. Make time for exercise. Creating balance in your life. Be at peace with where you are at. College can be the best years of your life. Try not rush them. Finding peace will reduce binge eating and poor food choices.