What is Reiki?

What is Reiki? This is the most common question asked when it comes to this wonderful method of energy healing!

Reiki is a relaxing, powerful healing technique that was developed by Dr. Mikao Usui. Dr. Usui developed these powerful Japanese healing techniques in the late 1800s. Reiki (“RAY-kee”) is a Japanese word meaning “spiritually guided life force energy.”

Reiki is internationally recognized. In India, Reiki is called prana. In China, it is called Chi. Many call it God Force Energy, Healing Energy or Love Energy. Life Force Energy flows through everything that is alive; humans, plants and animals.

Reiki can be used alone or in conjunction with many forms of medical or therapeutic treatments, as a matter of fact it has been gaining so much popularity due to it’s effectiveness many veterinarian, medical and cancer treatment centers are now offering Reiki sessions to their patients. Reiki can found being practiced in Hospice, pre and post surgerical treatments, mental health clinics and chiropractic offices and the list goes on. I have been practicing it on domestic pets and wildlife for anxiety and injuries with positive results. Reiki works from a higher power and is only limited by the one who is recieving the treatment, this is why I feel that animals respond so well to Reiki, because animals are not skeptical or judgemental to the treatment and never overthink it.

During a Reiki treatment the trained practitioner places their hands on or above the recipient’s body usually starting at the head, holding the position until the energy starts to flow, the hand positions move over the body until all areas are complete. Reiki will always flow to the areas where it is needed most. Most people feel an immediate sense of relaxation, peace and relief from pain, some feel the effects a few hours or days later. Each person has a different experience with Reiki.

It is believed that when a person’s life force energy is low or blocked, their body is running on a lower vibration and they are more likely to experience pain or become ill. If it is running on a higher vibration and flowing smoothly through the body then the person is more resilient to pain, illness and disease. To most people this is known as living a “positive” or “negative” life. Reiki therapy helps balance the energy system of the body, by increasing the vibrational frequency. It is believed that when the life force energy (aka: chi) within the body is balanced it leads to increased relaxation, improved health, an overall feeling of well-being and happiness.

When choosing a Reiki practitioner be sure that they have recieved the Reiki attunements and certifications before allowing them to work on you, your body and energy. Many people ask me to practice on them or read their energy. Reiki is not a party game or something that you show an example of when out to dinner with friends or at gatherings, it is to be respected and used correctly at all times.

Contact us for more information and to schedule an appointment for Reiki.

Habits Of Thin People

What are the habits of thin people anyway? And why don't they have issues with weight gain like most of us?

Or do they and we need to find out more...

It turns out they do have a few secrets up their sleeves! And after asking a few different people that were considered "thin" this is what I learned.

Thin people only eat when they are hungry. This is an issue for many people who eat when they are stressed or bored. This poor habit can be a game changer in a person's weight loss goals for sure. Simple solution, eat if you are hungry and if you do not feel hungry, don't eat!

Thin people are mindful of what they put on their plates, most eat minimal meat products and rarely eat processed foods. They also watch their portions, if they feel like having more then they will add it to their plate after finishing the first serving.

When snacking they all said they pour the amount they are going to eat into a bowl and they never eat out of the bag, which keeps the portion and calories down. This is always a smart approach to snacking. Most chose almonds, fruit and whole food snacks when they snacked. I am not a fan of processed so called "healthy" or "all natural" snack bars and was happy that none of them were either.

They were active, exercised 3-5 times per week, did weight training and some of the daily habits they practice are simple, such as parking away from stores to walk more, always taking the steps and every one I asked had a dog and walked everyday with their dog, which made me very happy since I am such a huge dog lover!

They enjoyed life, family and seemed to have  a good group of friends. The one thing I realized is they took life day by day, they did not stress out as much as most of us do, they all seemed to live in the present and did not have that crazy go, go, go high energy. In a world where this is the normal way of life it was refreshing to experience in people. If our goal is trying to live a healthy, fit life then maybe we all need to evaluate the way we are living. Just a thought :)

Thank you to the fabulous "thin" people that helped me with their input on this blog. If together we can help just one person we have served our purpose!

www.fithealthyandfabulous.com

Hot Weather and Exercise. How to Stay Fit and be Safe Outdoors!

In the summer months we are more likely to switch our workouts to the outdoors, but with the excessive heat that we have been experiencing it not a good idea to just make a quick switch from the gym to the outdoors. Your body needs time to adjust to higher temperatures and the environmental changes of the increased temperatures; it can take several days of heat exposure and exercise combined to adjust your body and reduce the risk of heat injury and illness. 

When exercising in higher temperatures, your body’s core temperature rises, releasing blood into the capillaries of your skin to cool your body down, which then reduces the blood supply available to the muscles that you are working, less blood and oxygen are delivered to the power source that is moving you forward and less blood moving out the waste products from these areas. As this waste builds up in the muscles, it will slow you down!

Start with 15-minute sessions of outdoor exercise, avoid working out during peak temperature and humidity, depending where you live, this time frame varies, you can gradually increase your workout time over the next 10-15 days to ensure your body is safely adapting.

This approach will help your body adjust, you'll sweat more and sooner, but you'll also be losing fewer electrolytes, allowing your body to adjust properly which leads to a lower body core temperature, a decreased heart rate response to exercising, and a lower chance for dehydration and electrolyte depletion.

Here are a few of my personal tips:

Be aware of your medications, antihistamines, blood pressure medications, anti-depressants, anti-inflammatory, cold medications, cholesterol and many other medications can interfere with the body’s ability to adjust to heat and throw off the body’s electrolyte balance and increase the risk of dehydration.

Drinking fluids containing caffeine before a warm weather workout can also cause you to generate more heat and increase your heart rate. Try to stick to plain water.

Avoid dark colored clothing; wearing lighter colors will help reflect the sun's rays. Wear comfortable, lightweight clothing.

Please no hats! I see so many people wearing hats in the heat! We release a lot of heat through our head and hats hold in too much heat. If you want to protect your eyes use a visor or wear a headband to keep sweat out of your eyes. I use a bandana but that can even be too hot if not put on correctly.

Always wear sunscreen! Try to work out early in the day or later before it gets dark.

Please be Aware of Heat Illnesses and Symptoms:

Heat Cramps are caused by an electrolyte deficiency/imbalance from exercising in hot weather. Symptoms to look for are sharp, stabbing pain in a muscle, more common in the leg muscles, but it can also occur in the diaphragm, which causes a very painful side stitch/pain. If you experience these symptoms, stop exercising, drink fluids containing electrolytes, cool your body with wet compresses and get to a cooler area immediately. Always seek medical attention if you do not feel better. 


Heat Exhaustion is caused when the body is unable to dissipate enough heat that is generated during exercise in hot, humid conditions as well as a loss of electrolytes in our bodies. Symptoms to look for are a moderate rise in body temperature, nausea, dizziness, vomiting, headache, weakness, loss of coordination, heat cramps, profuse sweating with moist and cold skin that causes goose bumps, as well as a rising heart rate and fatigue. If you experience any of these symptoms, stop exercising immediately, slowly drink fluids containing electrolytes, cool the body with wet compresses, get to a cool area and lie down with your feet elevated a few inches above your heart. It is best to seek medical attention because heat exhaustion can quickly progress to the more dangerous heatstroke. 


Heatstroke is caused when our body's thermoregulation fails, again the body cannot dissipate the heat generated during exercise due to one or more of the factors mentioned in the illnesses above and the core body temperature rises to 105°F or higher. Symptoms of heatstroke can be the same as heat exhaustion but the person also experiences more serious symptoms such as lethargy, extreme weakness, confusion, disorientation, unconsciousness, accompanied by cessation of sweat and hot, dry skin. Heat Stroke is dangerous and can lead to convulsions, seizures, coma, and even death. Get medical attention immediately by calling 911, if possible move the person to a cool area, remove clothing, and apply cool water compresses, if possible place ice packs under arms and groin.

Exercising is a great way to stay active, healthy and happy, be aware of the changes in your environment to assure your maximum results and safety!

For more Health and Fitness tips go to www.fithealthyandfabulous.com

© Copyright 2013 Gina Mastrogiovanni 

The 'Effective" 30 Minute Workout

Do you always feel pressed for time but want to get in shape? The truth is the 30 Minute Workout is all you need 3-5 times per week to get in shape and feel stronger and more confident about your body!

Start each exercise with one set of 10-20 reps and move on to the next exercise, you will do this for three sets total with no breaks.

The Chop Squat Jumping Jack - Start in a squat position with your hands clasped low, raise your hands up over head and jump up straight at the same time, that is one rep. Be sure to push off from your heel and not loading the move off of your knees! - 20 reps

Dips - Sit on a bench or step, place your hands on a bench beside your glutes, slightly push off the bench and lower your body down until your arms are at a 90 degree angle and push back up until your arms are straight, be sure not to lean forward and push out, doing so will put all of your weight on your shoulders, this is a tricep exercise. - 10-15 reps

Plank Press Up - Start in a plank with your forearms on the floor, raise up on to the right hand and then the left then come back down to your right forearm and then left, switch at 10 reps to lead with the left arm. Be sure to hold you're belly in and keep your back straight, form is everything on this one! 10 reps each side

Scissor Jumping Lunges - swing your arms as you jump into a reverse lunge, do this at a fast pace for cardio and fat burning. Stay focused on your form this also works your balance and is best done in front of a mirror. - 20 reps each side

                  

Punch Kicks - Start in a sitting position on the floor, raise both hands in a fist, punch your right fist toward your left knee as you raise your left leg, do the same with the left fist toward your right knee.- 15 reps each side

Push Ups - An oldie but goodie! I prefer my push ups on a bar incline so I do not put too much pressure on my weak shoulder/rotator cuff, this allows me to keep a full plank position and do the full amount of 15 reps - 10-15 reps

Always add your weights for strength training to promote muscle mass (not size) and burn more calories.

For a more health and fitness tips and a personalized fitness routine that will get you in the best shape of your life contact us at www.fithealthyandfabulous.com     

Tricep Dips

Five Quick And Effective Fitness Tips

Five Quick Fitness Tips. How to achieve your health and fitness goals in a fast paced world!

Busy schedules, high stress level, sleep deprivation, finance restrictions and a lack of a good support system can really hinder the ability to achieve a healthy, fit lifestyle! But don't worry there are ways to get there, but the approach should be slow and steady not fast and abrupt. And with all the fad diets and quick fix options that are being presented to consumers it is hard to know which way is really the right way.

Tip 1: Set goals and write them down.  A journal is a powerful tool! As you start your journey to be fit and healthy it is wise to keep journaling and go back to the beginning every so often to check how far you have come, check off the areas that you were not as successful and write them again, then read them out loud and think of the reasons why you may have fallen behind in these areas.

Tip 2: Drink lemon water as soon as you wake up. This is something I have been doing for years, it hydrates your body, kick starts your metabolism and helps start the day with a healthy approach, it also makes you mindful of your diet and healthy food choices for the day.

Tip 3:  Meditate about what is on your mind every day. Keep what makes you happy in your life and remove the negative thought patterns. Always practice positive self-talk, this is a common mistake many people make in their everyday lives, you have to value and invest in yourself before anyone else will!

Tip 4: Exercise! A body in motion is a healthy one! I cannot say this enough, we need to move to keep our bodies healthy and fit. We all should be doing some form of exercise every day, including balance, cardio and strength training 3-5 days per week. Hiring a personal trainer is not a luxury, it is a necessity to keep you on track and accountable to your health and fitness goals, it also has the ability to assure you a healthy, pain, illness and injury free future.

Tip 5: Add one healthy food or drink at a time, replace it with something that is healthy, for example you can swap soda or a sweetened drink for chilled herbal tea with honey there are so many delicious blends available to make this transition easy. For a snack you can replace potato chips with kale or whole grain organic chips found in your local health food store. There are many healthy options, just read the ingredient labels carefully, just because something says "organic" and "natural" does not mean it is.

Living a healthy and fit lifestyle is easier than you think, you just have to make the right choices and educate yourself on how to do so. Hiring a certified personal trainer, health coach or registered dietitian can be a great starting point to a healthy, happy and fit future!

For more information and fit tips go to www.fithealthyandfabulous.com