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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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