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  • The Difference Between Cold-Pressed and Refined Oils

    The Difference Between Cold-Pressed and Refined Oils


    The Difference Between Cold-Pressed and Refined Oils

    Oils play a crucial role in our diet, providing essential fatty acids, antioxidants, and fat-soluble vitamins. However, not all oils are created equal. One of the key distinctions is whether an oil is cold-pressed or refined. The difference in processing affects not only the nutritional value but also the taste, aroma, and overall health benefits of the oil.

    Cold-Pressed Oils: The Purest Form

    Cold-pressed oils are extracted through mechanical pressing without the use of heat or chemical solvents. The process typically involves crushing the seeds, nuts, or fruits and slowly pressing them to extract oil. Because the temperature remains low (usually below 49°C or 120°F), the oil retains its natural nutrients, enzymes, and antioxidants.

    Benefits of Cold-Pressed Oils:

    • Nutrient-Dense: Since they are minimally processed, cold-pressed oils retain vitamins (such as vitamin E and K) and essential fatty acids.
    • Rich in Antioxidants: These oils contain natural antioxidants like polyphenols and tocopherols, which help combat free radicals and support overall health.
    • Better for Digestion: Cold-pressed oils are more easily digested and utilized by the body compared to refined oils.
    • Unaltered Flavor & Aroma: The natural taste and scent remain intact, making them ideal for dressings, dips, and finishing touches on meals.
    • Less Processing = Fewer Chemicals: No bleaching, deodorizing, or chemical extraction is involved, making these oils a cleaner and healthier choice.

    Examples of Cold-Pressed Oils and Their Benefits:

    1. Extra Virgin Olive Oil: High in monounsaturated fats and polyphenols, it supports heart health, reduces inflammation, and has strong antioxidant properties.
    2. Coconut Oil: Contains medium-chain triglycerides (MCTs) that provide quick energy and support brain function. Also has antibacterial and antifungal properties.
    3. Flaxseed Oil: A rich source of omega-3 fatty acids (ALA), beneficial for brain health and reducing inflammation. Best consumed raw.
    4. Avocado Oil: High in monounsaturated fats and vitamin E, great for skin health and cardiovascular support.
    5. Sesame Oil: Packed with lignans and antioxidants, known for its anti-inflammatory properties.

    Refined Oils: Highly Processed for Shelf Stability

    Refined oils go through extensive processing, including heat treatment, chemical solvents (such as hexane), bleaching, and deodorization to remove impurities, extend shelf life, and create a neutral taste. This process can strip the oil of essential nutrients and antioxidants, making it less beneficial for health.

    Reasons Why Oils Are Refined:

    • To remove strong flavors and odors (creating a more neutral-tasting oil).
    • To increase the smoke point, making it suitable for high-heat cooking and frying.
    • To remove natural pigments and impurities, creating a lighter, clearer appearance.
    • To improve shelf stability by preventing oxidation.

    Downsides of Refined Oils:

    • Nutrient Loss: The high heat and chemical processing destroy vitamins, antioxidants, and beneficial compounds.
    • Contains Residual Solvents: Some refined oils may contain traces of chemical solvents used in extraction.
    • More Susceptible to Oxidation: The refining process removes natural antioxidants, making these oils more likely to turn rancid and produce harmful free radicals when heated.

    Examples of Refined Oils and Their Uses:

    1. Canola Oil: Often genetically modified and heavily processed, canola oil is high in omega-6 fatty acids, which can contribute to inflammation if consumed in excess.
    2. Vegetable Oil (Soybean, Corn, Sunflower): Highly processed and lacking natural nutrients, often used in processed foods and fast-food frying.
    3. Refined Palm Oil: Used in packaged foods due to its long shelf life but often comes from unsustainable sources.
    4. Refined Coconut Oil: Has a higher smoke point than virgin coconut oil but lacks some of the antimicrobial benefits.
    5. Refined Sunflower Oil: Stripped of its natural vitamin E and prone to oxidation when heated.

    Which One Should You Choose?

    • For Raw Consumption (Salads, Dressings, Drizzles): Always opt for cold-pressed oils like extra virgin olive oil, flaxseed oil, and avocado oil.
    • For Cooking (Low to Medium Heat): Virgin coconut oil and cold-pressed sesame oil work well.
    • For High-Heat Cooking: If you need an oil with a high smoke point, go for avocado oil or a naturally refined option like high-oleic sunflower oil.
    • Avoid highly processed oils (such as canola, soybean, and vegetable oil) whenever possible, as they lack nutrients and can contribute to inflammation.

    By choosing cold-pressed oils over refined oils, you are opting for a healthier, more nutrient-dense option that provides real benefits to your body. While refined oils may be more convenient and longer-lasting, they come at the cost of lost nutrients and potential health risks. Investing in high-quality oils can make a significant difference in your overall health, supporting everything from brain function to heart health and inflammation reduction.



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  • Why Magnesium Matters  – Total Gym Pulse

    Why Magnesium Matters  – Total Gym Pulse


    Why Magnesium Matters 

    Supplementing magnesium has become increasingly important due to modern agricultural practices that have significantly depleted the soil of its natural mineral content. As a result, even the healthiest diets often fall short in providing the necessary levels of magnesium.

    Why Soil Depletion Matters:

    • Over farming: Continuous cropping and industrial farming methods strip the soil of essential nutrients, including magnesium, without adequate replenishment.
    • Chemical Fertilizers: Most fertilizers focus on macronutrients (nitrogen, phosphorus, potassium) but ignore magnesium and other trace minerals.
    • Decline in Magnesium-Rich Foods: Crops grown in nutrient-deficient soil naturally have lower magnesium levels, leading to reduced magnesium intake for people consuming those foods.

    Here is a list of the many benefits of magnesium:

    1. Supports Muscle Function

    Magnesium helps regulate muscle contractions and relaxations by controlling the movement of calcium into and out of cells. Adequate magnesium prevents muscle cramps, spasms, and soreness, especially after physical activity or prolonged tension. It’s also essential for keeping your heart, which is a muscle, functioning properly.

    1. Boosts Energy Production

    Magnesium is crucial for producing energy in your body at a cellular level. It activates adenosine triphosphate (ATP), the molecule that serves as an energy currency. Without magnesium, your cells can’t efficiently convert food into the fuel needed for physical activity, brain function, and overall vitality.

    1. Strengthens Bones

    While calcium gets the spotlight for bone health, magnesium plays an equally important role. It helps regulate calcium levels and contributes to bone formation. Magnesium also activates vitamin D, which aids in calcium absorption. Adequate magnesium is associated with improved bone density and a reduced risk of osteoporosis.

    1. Promotes Heart Health

    Magnesium maintains a steady heartbeat by supporting proper electrical signals in your heart cells. It prevents irregular heart rhythms (arrhythmia) and regulates blood vessel tone, aiding healthy blood pressure. By relaxing blood vessels, magnesium reduces strain on the heart and lowers the risk of cardiovascular disease.

    1. Eases Stress and Anxiety

    Magnesium helps calm the nervous system by regulating neurotransmitters like gamma-aminobutyric acid (GABA), which promotes relaxation. It also lowers cortisol levels (the stress hormone) and reduces overactivity of the nervous system, helping to ease anxiety and restore emotional balance.

    1. Improves Sleep Quality

    Magnesium promotes relaxation and triggers the release of melatonin, the hormone responsible for regulating sleep cycles. Its calming effects on the nervous system make it easier to fall asleep and stay asleep longer. Many find that magnesium supplementation improves the depth and quality of their rest.

    1. Enhances Digestion

    Magnesium supports healthy digestion by relaxing the muscles in the digestive tract, making bowel movements smoother. It acts as a natural laxative, drawing water into the intestines and stimulating peristalsis (the muscle contractions that move food through your system). This can help reduce bloating, indigestion, and constipation.

    1. Balances Blood Sugar

    Magnesium plays a vital role in glucose metabolism and insulin regulation. It helps your body efficiently transport sugar from the bloodstream into your cells. Low magnesium levels are linked to insulin resistance, a precursor to type 2 diabetes. Maintaining adequate magnesium improves blood sugar control and reduces the risk of metabolic disorders.

    1. Reduces Inflammation

    Magnesium helps regulate the body’s inflammatory response by influencing markers like C-reactive protein (CRP). Chronic low magnesium levels have been associated with higher inflammation, which can contribute to conditions such as arthritis, heart disease, and autoimmune disorders. Adequate magnesium reduces oxidative stress and inflammation, promoting long-term health.

    Foods that are high in magnesium include avocados, bananas, dried figs, Swiss chard, kale, spinach, salmon, mackerel, halibut, and seeds such as chia, pumpkin and flax.

    Magnesium truly is a multi-tasking nutrient, essential for the body’s optimal functioning across numerous systems. By ensuring adequate intake, you can unlock significant benefits for your overall health and well-being.

     



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  • March is Nutrition Month – Total Gym Pulse

    March is Nutrition Month – Total Gym Pulse


    Over the years, I feel we’ve lost touch with the true meaning of food. With so many diets, trends, and supplements constantly being promoted, it’s easy to forget that food is more than just calories—it’s information for our cells.

    Food fuels us at a deep, cellular level, providing the nutrients we need for vitality, sustained energy, and, most importantly, a healthy digestive system. We’ve all heard the saying, “We are what we eat,” but the truth is, we are what we digest. No two bodies process food the same way, which makes nutrition highly individual.

    This Nutrition Month, I encourage you to look beyond the trends and reconnect with the purpose of food: to nourish, heal, and sustain you from the inside out. What does nutrition mean to you?

    When stocking your home, focus on real, whole foods—fresh vegetables, quality proteins, healthy fats, and nutrient-dense snacks. If a product has a long list of unrecognizable ingredients or artificial additives, it’s best left on the shelf.

    By eliminating these foodless, processed items from your home, you set yourself up for better digestion, sustained energy, and overall well-being. Start by making small changes, reading ingredient labels, and prioritizing foods that truly nourish your body.

    Getting adequate fiber is crucial for maintaining a healthy colon. Fiber acts like a natural broom, sweeping out unnecessary waste that builds up from overeating, poor food choices, stress, and sluggish digestion. Without enough fiber, toxins and waste can linger in the body, leading to bloating, discomfort, and an overburdened digestive system.

    The key is to remember that fiber is not meant to stay in our bodies, it’s there to aid the elimination process. That’s why consuming enough raw foods, like fresh fruits and vegetables, is essential. These foods provide the insoluble and soluble fiber needed to support digestion, regulate bowel movements, and promote overall gut health.

    By making fiber-rich whole foods a daily priority, you help your body naturally detoxify, improve nutrient absorption, and create the foundation for long-term digestive wellness.

    Best Fiber-Rich Foods

    Vegetables (Insoluble + Soluble Fiber)

    • Leafy greens (kale, spinach, Swiss chard)
    • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
    • Carrots
    • Zucchini
    • Bell peppers (specifically red, yellow, orange ) 
    • Celery
    • Artichokes (one of the highest fiber veggies!)

    Fruits (Soluble + Insoluble Fiber)

    • Berries (raspberries, blackberries, blueberries, strawberries)
    • Apples (with skin)
    • Pears
    • Oranges & citrus fruits
    • Bananas (especially slightly green ones, rich in resistant starch)
    • Figs & prunes

    Seeds & Nuts (Mostly Insoluble Fiber)

    • Flaxseeds (also provide omega-3s)
    • Chia seeds (high in both fiber and healthy fats)
    • Pumpkin seeds
    • Almonds & walnuts

    Tips to Increase Fiber Intake

    • Eat a variety of raw and cooked vegetables daily.
    • Keep the skin on fruits and vegetables when possible.
    • Add seeds to smoothies, yogurt, or salads.
    • Soak and sprout legumes for better digestion.
    • Stay hydrated—fiber needs water to work effectively!

    A diet rich in whole, unprocessed foods ensures you’re getting a balanced mix of fiber to support digestion, detoxification, and overall health.

    The following is a list to help you make better choices when it comes to proteins and fats 

    Best & Healthiest Sources of Animal and Vegan Protein

    Animal-Based Protein Sources:

    1. Grass-Fed Beef – Higher in omega-3s, CLA (conjugated linoleic acid), and essential amino acids.
    2. Pasture-Raised Poultry (Chicken & Turkey) – Free from antibiotics and added hormones, providing lean protein.
    3. Wild-Caught Fish (Salmon, Sardines, Mackerel) – Rich in high-quality protein and anti-inflammatory omega-3 fatty acids.
    4. Organic, Pasture-Raised Eggs – A nutrient powerhouse with choline, B vitamins, and bioavailable protein.
    5. Grass-Fed Organ Meats (Liver, Heart, Kidney) – Packed with iron, vitamin A, and B vitamins.
    6. Bone Broth & Collagen – Supports gut health, joints, and skin while providing easily digestible protein.
    7. Raw & Unpasteurized Dairy (If tolerated) – Grass-fed raw milk, kefir, and cheese contain bioavailable protein and probiotics.

    Vegan Protein Sources:

    1. Lentils & Legumes (Chickpeas, Black Beans, Kidney Beans) – High in fiber, iron, and plant-based protein.
    2. Quinoa – A complete protein with all nine essential amino acids.
    3. Hemp Seeds – Rich in protein, healthy fats, and magnesium.
    4. Chia Seeds – Contain protein, fiber, and anti-inflammatory omega-3s.
    5. Spirulina & Chlorella – Blue-green algae loaded with protein, B vitamins, and detoxifying properties.
    6. Tempeh & Natto (Fermented Soy) – High in protein and beneficial probiotics, but best when organic and non-GMO.
    7. Nuts & Nut Butters (Almonds, Walnuts, Cashews) – Provide protein along with healthy fats, but should be eaten in moderation.
    8. Nutritional Yeast – High in B12 and a great protein boost for plant-based diets.

    Both animal and vegan protein sources have their benefits, and the best approach is choosing high-quality, minimally processed options that align with your dietary needs and digestion.

    Best & Worst Oils for Health

    The oils we consume play a huge role in inflammation, heart health, and overall well-being. Choosing the right oils can support brain function, hormone balance, and reduce inflammation, while the wrong oils can lead to oxidative stress, poor digestion, and chronic disease.

    • Best, Healthiest Oils (Cold-Pressed, Unrefined, and Stable at High Heat)

    Best for Cooking (Stable at High Heat)

    1. Extra Virgin Olive Oil – High in antioxidants and monounsaturated fats; best for low to medium-heat cooking.
    2. Avocado Oil – Rich in heart-healthy fats, with a high smoke point (great for sautéing and roasting).
    3. Coconut Oil – Antimicrobial properties, medium-chain triglycerides (MCTs) for energy, good for baking and medium-heat cooking.
    4. Grass-Fed Butter & Ghee – Nutrient-dense, rich in vitamins A, D, E, and K, and high in healthy saturated fats.
    5. Tallow & Lard (From Pasture-Raised Animals) – Traditional cooking fats, stable at high temperatures, rich in fat-soluble vitamins.

    Best for Cold Use (Drizzling, Dressings, & Dips)

    1. Flaxseed Oil – High in omega-3s, great for salad dressings (should not be heated).
    2. Walnut Oil – Rich in polyphenols and omega-3s, great for drizzling.
    3. Pumpkin Seed Oil – High in antioxidants and minerals, best used cold.

    ❌ Oils to Avoid (Highly Processed & Inflammatory)

    These oils are highly refined, often oxidized, and contribute to chronic inflammation, poor heart health, and metabolic issues.

    1. Canola Oil – Highly processed, often hydrogenated, and stripped of nutrients.
    2. Soybean Oil – High in omega-6s, leading to an imbalance in the omega-3/6 ratio.
    3. Corn Oil – Genetically modified and often oxidized before consumption.
    4. Sunflower & Safflower Oils (Refined) – High in omega-6s, which can increase inflammation when consumed excessively.
    5. Grapeseed Oil – Marketed as healthy but high in unstable polyunsaturated fats.
    6. Vegetable Oil (Generic blends) – Usually a mix of cheap, highly processed oils (corn, soybean, canola).

    Rice Bran Oil – Often refined and contains unstable fats that break down under heat



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  • What Are Adaptogens, and Why Do They Matter?

    What Are Adaptogens, and Why Do They Matter?


    What Are Adaptogens, and Why Do They Matter?

    We often hear about adaptogens in wellness conversations, but many people are still unclear about what they are and how they benefit us. These natural wonders are more than just a buzzword—they are powerful tools for managing stress and promoting long-term health.

    What Are Adaptogens?

    Adaptogens are a unique class of herbs and natural substances that help the body adapt to various physical, emotional, and environmental stressors. They work by stabilizing the body’s stress response and enhancing resilience to challenges over time.

    Unlike quick fixes like stimulants, which provide short-lived energy at the expense of depleting your reserves, adaptogens work to restore balance. They help regulate cortisol (your main stress hormone), support adrenal gland function, and promote overall vitality. Adaptogens are particularly valued for their ability to support the body without causing over-activation or crashes.

    Key Benefits of Adaptogens

    1. Stress Management
      Adaptogens regulate the release of cortisol and other stress hormones, helping your body stay balanced during difficult times. By mitigating the effects of chronic stress, they help reduce symptoms like anxiety, irritability, and even physical tension.
    2. Improved Energy and Stamina
      Unlike stimulants, adaptogens provide sustainable energy by improving your body’s ability to respond to stress. They enhance endurance and energy levels without causing jitters or energy crashes, making them ideal for managing fatigue during a demanding day.
    3. Boosted Immune Function
      Adaptogens strengthen the immune system by modulating its response to stress and illness. This means they can make you less susceptible to colds, flu, and other infections, while also helping the body recover more effectively after being sick.
    4. Mental Clarity and Focus
      Adaptogens reduce brain fog and enhance focus by stabilizing stress-related cognitive dysfunction. They help increase mental alertness and improve your ability to concentrate, especially during periods of intense stress or fatigue.
    5. Hormonal Balance
      Adaptogens support the endocrine system by improving communication between hormones. They can help regulate functions like sleep, appetite, and mood. Women often use them to help manage menstrual cycle irregularities or menopause-related hormone shifts.
    6. Reduced Fatigue
      Chronic stress can leave you physically and mentally drained. Adaptogens work to boost your body’s tolerance for stress while aiding recovery. This makes them highly effective in combating burnout and enhancing physical stamina.
    7. Anti-Inflammatory Properties
      Many adaptogens have anti-inflammatory compounds that reduce inflammation in the body, promoting better overall health and lowering the risk of developing chronic diseases like heart disease, diabetes, and arthritis.
    8. Mood Stabilization
      Adaptogens can enhance mood by promoting feelings of calm and balance. They have a soothing effect on the nervous system, helping reduce anxiety and fostering a more stable emotional state.

    The following are some of the most popular and widely used adaptogens:

     

    1. Ashwagandha (Withania somnifera)
    • Key Benefits:
      • Reduces stress and anxiety by lowering cortisol levels.
      • Supports relaxation and better sleep.
      • Boosts energy, endurance, and overall vitality.
      • Enhances cognitive function and memory.
    • Best For: Chronic stress, insomnia, low energy, and those seeking a calming adaptogen.

     

    1. Rhodiola Rosea
    • Key Benefits:
      • Enhances physical stamina and endurance.
      • Boosts mental clarity, focus, and cognitive performance.
      • Reduces symptoms of fatigue, especially mental fatigue.
      • Helps combat mild depression and supports emotional resilience.
    • Best For: Busy individuals, athletes, and those dealing with mental burnout or fatigue.

     

    1. Holy Basil (Tulsi)
    • Key Benefits:
      • Reduces stress and promotes a sense of calm.
      • Supports immune function and helps the body resist illness.
      • Helps regulate blood sugar levels and improve metabolic health.
      • Provides anti-inflammatory and antioxidant benefits.
    • Best For: Stress management and those looking for a gentle adaptogen with immune-boosting effects.

     

    1. Reishi Mushroom (Ganoderma lucidum)
    • Key Benefits:
      • Promotes relaxation and helps with restful sleep.
      • Supports immune system regulation and overall immune health.
      • Acts as a natural anti-inflammatory and helps reduce allergies.
      • Aids longevity and promotes detoxification.
    • Best For: People seeking a calming adaptogen with immune-boosting properties.

     

    1. Maca Root (Lepidium meyenii)
    • Key Benefits:
      • Enhances energy, stamina, and physical performance.
      • Balances hormones and supports reproductive health (for both men and women).
      • Boosts libido and improves fertility.
      • Helps combat mood swings and mild depression.
    • Best For: Those needing hormonal support, an energy boost, or libido enhancement.

     

    1. Ginseng
    • Panax Ginseng (Asian Ginseng):
      • Stimulates energy and enhances focus.
      • Improves mental clarity, memory, and cognitive function.
      • Boosts immune function and supports resilience to illness.
      • Aids in combating physical and mental fatigue.
    • Siberian Ginseng (Eleuthero):
      • A milder, gentler form of ginseng that enhances stamina and physical performance.
      • Supports stress management and immune system health.
    • Best For: Energy enhancement, mental sharpness, and those battling exhaustion.

     

    1. Schisandra Berry (Schisandra chinensis)
    • Key Benefits:
      • Improves concentration and mental focus.
      • Enhances physical endurance and performance.
      • Protects the liver and supports detoxification.
      • Helps regulate the nervous system, reducing stress and anxiety.
    • Best For: Individuals needing mental sharpness and liver support.

     

    1. Cordyceps Mushroom
    • Key Benefits:
      • Boosts physical energy and athletic performance.
      • Enhances oxygen utilization in the body.
      • Supports adrenal function and resilience to stress.
      • Acts as a natural anti-inflammatory.
    • Best For: Athletes, active individuals, and those recovering from physical exhaustion.
    1. Licorice Root (Glycyrrhiza glabra)
    • Key Benefits:
      • Supports adrenal health and energy levels.
      • Helps maintain stable blood sugar levels.
      • Aids digestion and reduces inflammation in the gut.
      • Combats fatigue and supports hormone balance.
    • Best For: People with adrenal fatigue or those seeking digestive and hormonal support.

     

    1. Shatavari (Asparagus racemosus)
    • Key Benefits:
      • Balances hormones and supports female reproductive health.
      • Helps alleviate symptoms of PMS and menopause.
      • Supports digestive health and acts as a natural anti-inflammatory.
      • Boosts immunity and promotes overall well-being.
    • Best For: Women looking for hormonal and reproductive support

     Many adaptogens are available in powders, capsules, teas, or tinctures. You can easily incorporate them into smoothies, coffee, or tonics. They work best when taken consistently over time rather than as an immediate solution.

    Adaptogens are nature’s stress balancers, offering a sustainable way to handle the pressures of modern life while supporting your body’s natural processes. If you’re seeking tools to enhance energy, focus, and overall well-being, adaptogens can be a gentle yet powerful addition to your wellness routine.

    The post What Are Adaptogens, and Why Do They Matter? appeared first on Total Gym Pulse.



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  • Shamrock Challenge: Lucky 7 Workout

    Shamrock Challenge: Lucky 7 Workout



    Maria Sollon

    Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.

    http://www.groovysweat.com
    http://www.groovysweatstore.com (purchasable workout videos)
    http://www.youtube.com/groovysweat (workout clips)



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  • Maintain Strength, Mobility & Flexibility Post-Snow Season

    Maintain Strength, Mobility & Flexibility Post-Snow Season


    Pilates for Winter Athletes: Maintain Strength, Mobility & Flexibility Post-Snow Season

    Maria Sollon, MS, CSCS, PES

    As winter winds down and the snow begins to melt, skiers, snowboarders, and winter sports enthusiasts should shift their focus to maintaining strength, mobility, and flexibility to stay ready for the next season of activities.  Since the body adapts to the demands of snow sports, transitioning out of the season without proper care can lead to tight muscles, imbalances, and reduced range of motion. Pilates-based strength and mobility training is an excellent modality to incorporate into your routine. These exercises can help you maintain core stability, joint health, and flexibility, keeping your body strong beyond the slopes!

    Prior to introducing the Pilates exercises you can perform on your Total Gym, it’s important to understand why maintaining muscular strength and conditioning is so valuable as the seasons shift.

    Why Strength, Mobility & Flexibility Matter Post-Snow Season

    Winter sports demand a unique combination of power, endurance, and control.  As the season ends, it’s essential to address:

    • Strength Maintenance: Keeps the core, legs, and upper body strong to transition into other activities (hiking, biking, running, racket sports, etc.).
    • Joint Mobility: Supports fluid movement and injury prevention as the body shifts from intense seasonal activity.
    • Flexibility & Recovery: Helps release tightness, restore balance, and maintain muscle elasticity to prevent stiffness and discomfort.

    Common Post-Season Challenges for Winter Athletes

    • Fatigue & Overuse Injuries: Core and lower body muscles can be overworked after a long season.
    • Stiffness & Limited Range of Motion: Cold weather and repetitive motions can restrict movement.
    • Core Stability Decline: Loss of endurance and strength in the core affects posture and balance.
    • Muscle Imbalances: Skiing and snowboarding often lead to dominant movement patterns that require correction.

    How Pilates Helps Winter Athletes Stay Strong & Flexible

    Pilates provides an integrated approach to movement that:

    • Builds Core Stability: Essential for balance, spinal health, and injury prevention.
    • Enhances Hip, Spine & Shoulder Mobility: Maintains fluid movement for better transitions between activities.
    • Improves Balance & Coordination: Activates stabilizer muscles for better overall control.
    • Prepares the Body for Spring Activities: Keeps strength and mobility intact for a smooth transition into warm-weather sports.

    Total Gym Pilates Routine for Strength, Mobility & Flexibility

    The following Total Gym workout is designed to maintain muscle integrity, enhance joint stability, and promote fluid movement as you transition out of winter sports and into the next season ahead.

    Directions:

    • Perform all exercises in a slow and controlled manner.
    • Aim for 10 reps each side, 1 set per movement
    • Note: It’s about quality over quantity! Focus on good form and mind-muscle connection.

     

    Be sure to check out the video to see a demonstration of these Pilates exercises performed on your Total Gym.

    Set Up: Low Level

    Optional: 1 hand weight for extra resistance

    Key: (R/L) Right / Left Sides

    THE MOVES

    1. Reverse Lunge + Rotation (R/L)
      • Goal: Engages core, legs, and obliques while improving rotational mobility.

     

    1. Side Splits + Skater (R/L)
      • Goal: Enhances hip mobility, balance, and lower-body strength.

     

    1. Jack Rabbit (Knee Tucks)
      • Goal: Strengthen the core, improve spinal stability, and enhance control for dynamic movement.
      • Modified: Face tower for support.
      • Advanced: Hands on the floor for core and shoulder activation.
    1. Curl Press Extend + Rotation
      • Goal: Strengthens biceps, shoulders, and triceps for upper-body endurance.

     

    1. Kneeling Squat Chops
      • Goal: Engages core and rotational strength, crucial for maintaining stability.

     

    1. Alternating Swan Sweeps (Back & Side)
      • Goal: Promotes spinal mobility and flexibility, reducing stiffness.

     

    Incorporating Pilates-based exercises on your Total Gym can help you stay conditioned and  feeling your best for new adventures ahead!

    Train Hard.

    Maria

    @GROOVYSWEAT  

    Let’s Connect on Social Media



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  • Hop Into Shape🐰Total Gym Challenge 💪

    Hop Into Shape🐰Total Gym Challenge 💪


    Hop Into Shape 🐰 Total Gym Challenge 💪

    Maria Sollon, MS, CSCS, PES

    Spring has officially sprung by bringing brighter days, fresh momentum, and a reason to move with intention. After a long winter slump, it’s the perfect time to recharge your routine and rebuild your strength with a challenge that gets your body moving and your energy flowing.

    This spring-inspired challenge blends cardio bursts, strength-building moves, and core work into one energizing, total body workout. It’s playful, powerful, and adaptable for any fitness level. The circuit is designed to spark your energy, build stamina, and reignite your routine. Whether you’re shaking off the winter blues or craving a fresh start, the Total Gym Hop Into Shape Challenge is your festive spring refresh with movement that feels as fun as it is effective.

    How the Challenge Works:

    Follow the Hop Into Shape Circuit for 1 or 2 weeks, repeating it throughout the week as part of your spring training routine. Each move follows a fun, purposeful rhythm. Progress the challenge by increasing your reps, raising the incline, or picking up your pace. The focus is on consistency to build strength, stamina, and momentum as the season shifts.

    🐣 Hop Into Shape Challenge

    Get ready to spring, hop, and sweat into action with this spring challenge!

    Directions:

    1. Warm-up with your own dynamic stretches or light cardio. (3-5 minutes)
    2. Perform the challenge in circuit format, one exercise after the other with minimal rest.
    3. Complete 15 Reps / exercise and per side.
    4. Repeat the circuit 2-3 times for a complete challenge.
    5. Take breaks as needed but try to stay in motion.
    6. Cool-down with your own movements to promote muscle recovery. (3-5 minutes)

    Choose your challenge level:

    • Level 1: Same reps all rounds
    • Level 2: Add 2–5 reps per round
    • Level 3: Increase incline or tempo each round

    Track your progress, celebrate your wins, and most importantly, have fun with it!

    Challenge Exercises:

    1. Alternating Squat Hops

    Cardio + Strength
    🟡 Low impact squat jumps to power up the legs and elevate the heart rate. Think of landing softly through the ankles and knees and keep the motion low towards the squat stand to avoid hitting the pull-up bars.

    2. Single Leg Bunny Hops

    Strength + Stability
    🟣 Low impact side lying hops that utilize core stability and control to strengthen the quads, inner and outer thighs.

    Perform on both sides.

    3. Hop Twists

    Core + Cardio

    🟢 Sit in a V-Sit position towards the bottom of the glide board with feet on the Squat Stand. Lightly hop the lower body from right to left and twist the torso in opposition to fire up your obliques and add spring to your step.

    4. Jack Rabbit Plank

    Strength + Core
    🟡 Glide out into a plank, keeping the shoulders on top of wrists, return to the starting position with bent knees. This dynamic move hits your core, legs, and arms simultaneously.

    Advance it: Feet on glide board, hands on squat stand, and perform the same motion.

    5. Peep Power Pulls-Ups

    Strength + Cardio Boost
    🟣 Perform overhand or under hand pull-ups to build upper body strength and elevate your heart rate.
    Advanced it: + Plyo Hops

    6. Chick Push-Ups

    Strength + Cardio Boost
    🟢 Perform push-ups with hands on the Squat Stand and knees on glide board. Maintain a long torso as you focus on form, strength, and total-body control.

    Modify: Sit hips back towards heels and bring the ribs towards the hands on the Squat Stand.

    Advance it: + Plyo Hops

    7. Plank Hold

    Strength + Core
    🔵 Finish strong by holding a plank position either on hands or forearms. Use the incline to assist in holding the plank position. Focus on keeping your core engaged the entire time.
    Time: 30-60 seconds

    Advance it: Place feet on the Squat Stand to intensify the challenge!

    Please refer to the video demonstration to see how the exercises are performed on your Total Gym.

    Tips for Success:

    • Start slow but stay consistent: The goal is to keep moving, and over time, you’ll see improvements in your strength and stamina.
    • Make it fun: Play your favorite playlist, challenge yourself when you need more, or try taking the warm-up and cool-down outside to enjoy the fresh spring air.
    • Adjust to your level: You can make the challenge harder by adjusting the incline level or by adding more rounds to the circuit. It’s all about what feels challenging, but doable to achieve!
    • Tag me if you try this Total Gym Challenge: @groovysweat

    Spring is here, so hop into action and take your fitness to the next level!🐰💪

    Maria

    @GROOVYSWEAT  

    Let’s Connect on Social Media



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  • Spring Break Strong: A Quick Total Gym Tune-Up

    Spring Break Strong: A Quick Total Gym Tune-Up



    Maria Sollon

    Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work.

    http://www.groovysweat.com
    http://www.groovysweatstore.com (purchasable workout videos)
    http://www.youtube.com/groovysweat (workout clips)



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  • March Mindfulness + Your Total Gym Workout = Max Results

    March Mindfulness + Your Total Gym Workout = Max Results


    March Madness Mindfulness + Your  Total Gym Workout = Max Results

    Exercise and training your body is like anything else you do in life – if you are completely focused on what you’re doing, you’re going to get the most out of it. Read on to learn 4 simple workout concepts that will maximize your benefits and the ROI – Return On Investment – on your Total Gym training time.

    Mindfulness and meditation are popular buzz words and all the rage lately. Why? Ultra-successful people will tell you that you can only be 100% effective when your mind and thoughts are in The Present Moment. Sure, you can plan for the future or contemplate and learn from the past, but all of your power lies in The Now.

    I’ve been meditating now for over 31 years, and I’ve been teaching for 10. I am often asked what the difference between mindfulness and meditation is.

    Mindfulness: Is simply being fully present in the moment and fully present with whatever you are doing. For example, think of your all-time favorite hobby or activity. It could be gardening, drawing, watching a good movie, playing a game like chess or a sport with friends like pickleball. When you are enjoying your favorite hobby, you are completely mentally immersed in the present moment, and you’re focused on one thing and one thing only – your activity. What a gift to give yourself!

    You’ll know that you are being mindful and living in the present moment because one result is that time flies. You are so immersed in the here and now and the result is maximum focus, contentment and Joy!

    A big part or your joy is when you’re immersed in the present moment, guess what you’re Not thinking about? What happened (or didn’t happen) at work, To-Do lists, the kids, what the stock market is doing, what you’re making for dinner, what you need at the store, or anything else in the past or future that can disrupt your focus and peace. It’s that powerful and rewarding team!

    Meditation: Is a discipline that will help you live in the present moment more often in life- no matter what you’re doing. You will start having more control over your thoughts instead of your thoughts controlling you.

    Homework: The next time you’re doing something mundane like brushing your teeth or showering or doing the dishes, etc. – Watch your thoughts and how they jump around. Ask yourself if you are in control of what your “Thinker” is doing or if it is just randomly doing its thing of being in the future or the past?

    Make sure to watch the video to fully grasp these simple 4 steps and your own awesome, Mindful Total Gym workout:

    1. Close your eyes (this is a powerful team!) and identify the muscle you’re training.
    2. With eyes closed, Visualize that muscle stretching/lengthening during the eccentric movement, and shortening/flexing during the concentric movement.
    3. Coordinate your breath and core contraction (transverse abdominis) with your movement.
    4. Squeeze and hold the muscle you’re working at the peak contraction. And squeeze and hold for a good, two seconds. This is an internal squeeze (like flexing your biceps in the mirror!). This exemplifies my favorite Pilates principle: Focus on the Muscle, not the Movement.

    Once again, the benefits?

    • Max your ROI from your Total Gym Workouts
    • Being Present and Focused = Less Scatter Brain and More Peace
    • Being Present, Mindful, Focused, and in The Now during your Total Gym workouts is great practice for approaching other things in your life with the same mental discipline

    “Yesterday is history, tomorrow is a mystery, but The Now is a gift, and that’s why we call it the Present!”

    Thanks TG Team!



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  • Spring Clean Your Fitness Routine

    Spring Clean Your Fitness Routine


    Spring Clean Your Fitness Routine: Refresh, Reset, and Recommit

    Maria Sollon, MS, CSCS, PES

    As the first signs of spring begin to show, it’s the perfect time to hit the reset button on your fitness routine. Much like you might clear out your closet or refresh your living space this season, your fitness regimen can also benefit from a little spring cleaning. After all, fitness isn’t just about the physical.  It’s also about resetting your mindset, refreshing your habits, and recommitting to goals that make you feel empowered, strong, and balanced.

    Here’s how you can spring clean your fitness routine and set yourself up for success this season, using your Total Gym and beyond.

    1. Evaluate Your Current Routine

    Before making changes, take a step back and evaluate where you are. What’s working? What’s not? Spring cleaning begins with clearing the clutter both physically and mentally.

    Ask yourself:

    • Are you feeling challenged, or have you fallen into a rut?
    • Are there specific areas (core strength, flexibility, endurance) that need attention?
    • Have you been consistent, or has motivation been slipping?
    • Are there exercises or habits you’ve fallen into that no longer serve you?
    1. Add Variety to Keep Things Fresh

    Just like a stagnant routine can lead to burnout, repeating the same exercises can lead to boredom and plateaus. Use the season’s change as an opportunity to mix things up! Fresh movements can spark new excitement and push your body in ways it hasn’t been challenged yet.

    With your Total Gym, try incorporating a variety of exercises that target different muscle groups and improve mobility, stability, and strength.

    For example:

    • Add some Pilates-inspired moves to improve core engagement and posture.
    • Incorporate Total Gym cardio intervals to elevate your endurance.
    • Challenge your flexibility with dynamic stretching movements that use the glide board.
    • Try functional movements that mimic daily activities that translate into real-life tasks.
    1. Set New Goals

    Spring cleaning isn’t just about decluttering, it’s also about renewal. Revisit your goals and decide if they still align with your bigger picture. Maybe you’re looking to build more strength for an upcoming adventure or increase flexibility to perform better at a sport. Whatever it is, make sure your goals are specific, measurable, and achievable.

    Examples:

    • Short-term goal: Increase your Total Gym plank hold time by 30 seconds.
    • Long-term goal: Complete a full-body workout circuit with both strength and mobility components every week.

    Setting goals that energize you is key to staying motivated as you move into a new season of fitness.

    1. Incorporate Rest and Recovery

    As we shift into warmer weather and outdoor activities, don’t forget that your body needs time to recharge. Spring cleaning your fitness routine also means adding in recovery. Whether it’s foam rolling, stretching, or more rest days, balancing hard workouts with recovery is essential for avoiding burnout and injuries.

    Consider integrating yoga-inspired stretches or foam rolling sessions into your weekly routine to promote flexibility and muscle recovery.  All this can be done on your Total Gym too!

    1. Try Something New

    One of the best ways to break through a fitness plateau is by stepping outside your routine. Whether it’s exploring a new workout style, challenging yourself with a class, or trying different exercises, embracing variety can reignite your passion for fitness.

    Consider taking a class at a local gym or online, moving your workout outdoors, or experimenting with new exercises on your Total Gym. Variety keeps your body engaged and helps you keep progressing.

    Ready, Set, Spring into Action

    Spring cleaning isn’t just for your home, it’s the perfect opportunity to refresh your fitness routine. Use this time to re-evaluate, shake things up, and commit to new goals that leave you feeling stronger, energized, and ready to take on the season ahead.

    Your Total Gym offers the versatility, support, and challenge needed to transform your routine and elevate your fitness journey.  So step into spring with purpose, excitement, and the strength to make it your best season yet!

    Best,

    Maria

    @GROOVYSWEAT  

    Let’s Connect on Social Media



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