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Boost Immunity with Exercise
Exercise, Health Amy Goeldner Exercise, Health Amy Goeldner

Boost Immunity with Exercise

Amazing news! 43% of participants who reported 5 days of physical activity per week had significantly reduced days of URTI compared to largely sedentary participants who exercised less than 1 day per week. And when the higher physical active group did get an URTI the severity of symptoms were 32-41% less.

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Neutral vs Imprint
Exercise, Health, Pain Relief, Pilates Amy Goeldner Exercise, Health, Pain Relief, Pilates Amy Goeldner

Neutral vs Imprint

While neutral spine works well for many exercises—like lunges, bird dog, foot work, feet in straps—for many clients I often cue slightly imprinted spine for certain Pilates movements. Each client’s lordotic curve in their low back is unique, so this rule is not for everyone, but from my experience most benefit from an imprinted spine, especially in chest lifts and when legs are not being supported.

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Health Goals for Success
Health Amy Goeldner Health Amy Goeldner

Health Goals for Success

For fitness, consistency is best. The key is setting goals. SMART goals. Now before you roll your eyes, please let me lay out an important scientific fact about goal setting I recently discovered.

76% of people who wrote down their goals and provided weekly progress to a friend or trainer achieved their goals. WOW! That is huge! This study shows the value of taking the time to write down your goals, create an action plan, and develop a system of support to hold yourself accountable for achieving your goals.

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Vitamin D & Omega-3s to Prevent Muscle Loss
Nutrition, Health Amy Goeldner Nutrition, Health Amy Goeldner

Vitamin D & Omega-3s to Prevent Muscle Loss

Recent studies have revealed that vitamin D levels are positively correlated with muscle mass, strength, and physical performance in older adults. A meta-analysis by Antoniak and Greig indicated an additive effect of resistance exercise and vitamin D3 supplementation improves muscle strength in older adults. Between 70-97% Canadians demonstrate vitamin D deficiency, this seems to indicate why it's difficult gain and maintain lean muscle mass.

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What is Sarcopenia and How to Prevent It
Exercise, Health Amy Goeldner Exercise, Health Amy Goeldner

What is Sarcopenia and How to Prevent It

Sarcopenia is the loss of muscle mass specifically related to aging. It's normal to lose some muscle mass as we age, but most of this loss is preventable. People with sarcopenia often experience weakness and decreased stamina, which affects their ability to carry out physical activities. A reduction in activity leads to further muscle mass loss. Decreased muscle also affects the metabolism and is associated with increased body fat. Muscle loss starts around the age of 35, unless we do something about it.

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The Mystery of Fat Loss
Exercise, Nutrition, Health Amy Goeldner Exercise, Nutrition, Health Amy Goeldner

The Mystery of Fat Loss

Not everyone has fat loss goals, and I promote loving your body regardless of size. And with obesity, people can reduce their health risks by simply exercising (I cite the study below). But many clients do have the goal to lose weight, and I wanted to dispel a few fat loss myths with some science.

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