Fit Columbia • Personal Trainer, Aerial Yoga, Wall Yoga, Yoga, Fitness Classes, Columbia SC
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Our blog has everything from health tips to stretching exercises. Enjoy!

Aerial Yoga for Transitions

Fit Columbia raised $240 for Transitions in August 2017 by offering a donation based aerial yoga class.  Thanks to Margaret Deans for helping coordinating the event. 

www.transitionssc.org

Transitions is the largest, most comprehensive homeless center in the Midlands. We are homeless center for homeless men and women over the age of 18. We are a 260 bed facility that is open 365 days a year. We’re more than just a traditional homeless shelter. We provide programs, services, job trainings, and case management to work with our clients to move them from homelessness to permanent housing.

Since we have opened our doors in 2011, we have placed over 1620 people back into permanent housing and have served over 1 million meals to homeless men and women in our community!

Giving BackAngie Sellers
2017 WOMEN IN FITNESS

This partnership with Midlands Anchor profiled local women in fitness who are influencers in the health and fitness industry. Fit Columbia interns and staff members spent one year meeting, interviewing and training with the fitness professionals and captured the experiences in monthly interviews in Midlands Anchor. The series culminated in a public event that honored the women, and "raised" thousands of dollars in through a Fitness Fueled Fundraising Series of donation based classes.  The public event will be held October 19, 2017 and we will present a check to WREN from each of the event series participants. 

Angie Sellers
JULY YOGA SCHEDULE

JULY YOGA SCHEDULE
We book aerial and wall sessions for private sessions parties, team events and corporate events. Call 803-529-4075 to schedule your appointment. 

July 8 Saturday
9:00am Yoga with Pam Meriwether $15
11:00am Donation Based Class for Transitions
12:30 Puppy Yoga $20
2:00 Puppy Yoga $20
Pay online: https://squareup.com/store/fitcolumbia

July 15 Saturday
10:00am Wall Yoga with Juliet
https://squareup.com/store/juliet-hewitt

July 17 Monday
6:30pm Wall Yoga with Juliet
https://squareup.com/store/juliet-hewitt

July 24 Monday
630pm Wall Yoga with Juliet
https://squareup.com/store/juliet-hewitt




 

Angie Sellers
FIT COLUMBIA: MAY YOGA SCHEDULE

Master Yoga $15
Yoga with Pam Meriwether. She will be teaching a special class each month for those looking for a deep practice of sequenced yoga poses designed around a theme, including breath work and meditation.  Pam’s teachings are rooted in Hatha and Classical styles of yoga, from the Himalayan tradition.  Her classes aim to inspire the internal wisdom, power and peace in each individual, to positively affect all aspects of modern life. 
May Dates: May 6 • 10 - 11:30am

Wall Yoga $15
Explore Iyengar-style, suspended asanas supported by our yoga wall, durable body hammocks and ropes. The wall allows us to access deep core muscles and provides unparalleled opportunity for traction of the entire spine and hips.  Schedule with Juliet: https://squareup.com/store/juliet-hewitt/  or call 803-529-4075 for more information.
May Dates: May 6 • 1 - 2 pm, May 13 • 10 - 11 am, May 15 • 6 - 7 pm, May 22 • 6 - 7 pm

Aerial Yoga $20
Flow through yoga asanas on colorful aerial silks mounted to our steel-beam reinforced ceiling. Your soft trapeze supports you as you learn and master simple inversions and progress to more advanced poses with experience.  Book online now using schedulicity. 
May Dates: May 4 • 7 - 8 pm, May 6 • 2 - 3 pm, May 11 • 7-8 pm, May 18 • 7-8 pm, May 25 • 7-8 p

Angie Sellers
Aerial Silks Yoga *etiquette & statistics

Aerial Yoga offers authentic yoga, with the support of a soft, aerial fabric hammock — to explore, refine, and advance traditional asana, both in the air and on the ground. Uniquely developed for beginners thru all levels of experience. Our instructors come with full background checks, CPR & First Aid certifications and a minimum of 200 hours of yoga teacher training. 

 

AERIAL YOGA STUDENT ETIQUETTE:

  • If it is your first-time at Fit Columbia, please allow yourself 10 minutes to fill out paperwork and connect with your teacher to set up for class.

  • If you have already come to an aerial class at Fit Columbia, please arrive 5 minutes before class to set yourself up comfortably in your hammock.

  • Aerial Yoga can be thrilling. For safety reasons, we ask that you are quiet and listen attentively while the teacher is talking.

  • Listen to your body and take care of yourself during class. Rest when needed by coming to child’s pose on your mat or resting in the hammock in a neutral position that feels good to you.

  • Communicate openly with our instructors. Please let them know if you have any injury. During class if you feel any discomfort, please let the instructor know right away so that he/she can adjust and help you.

  • Avoid practicing on a full stomach. Please do not eat a heavy meal in the two hours before class and it is highly recommended that you not eat or drink heavy smoothies an hour before your class time. Trust us, you’ll appreciate the advice. 

  • Please turn cell phones off or silence them. Please do not leave your phone on vibrate.

  • Wear leggings and shirts with sleeves.

  • Avoid wearing lotion, oil or strong perfumes.

 

CLOTHING:
We take a lot of photos in our aerial yoga classes. We ask that you dress comfortably but keep the following notes in mind. 

  • Remove all jewelry, watches and hair clips. Ensure that your clothing is "zipper free". These items can snag and damage the silk hammocks.

  • Wear fitness clothing. Form fitting t-shirts, short or long sleeved, and Capri or long fitted pants are ideal for this practice, it offers protection from any irritation friction might cause on the backs of the knees or under the arms.

PHYSICAL RESTRICTIONS AND CONTRAINDICATIONS:
Before attending class, please let the teacher know if you have any medical issues that prevent you from inverting or putting pressure on your skin. Before attending class, check with your doctor if you have a spinal injury or any medical condition that might be effected by an Aerial Yoga class. Contraindications include:

  • Recent Surgery

  • Very High or Very Low Blood Pressure

  • Pregnancy

  • Glaucoma

  • Head Cold, Flu, or Sinusitis

  • Heart Disease

  • Easy Onset Vertigo

  • Osteoporosis or Bone Weakness

  • Recent Concussion or Head Injury

  • Hiatal Hernia or Disc Herniation

  • Recent Stroke

  • Epilepsy

  • Artificial or Re-Surfaced Hips

  • Botox (within 48 hours of class)

SAFETY:
We love our yoga silks. We also love our gorgeous concrete floors. I want to be clear on the safety of our classes. We match safe our movements to our clients ability and their adventurous spirit. We don't have preset choreographed moves that we have to stick to. Each class must be adjusted to match the energy of room whether private or group. 

To be sure (hard wood floor, concrete floor, padded floor on top of concrete floor) a fall would not be good. We make safety our first priority. We take a lot of time to connect mind and body with the movements. We don't jump in the silk and swing ourselves silly. The instruction is clear, the numbers of participants small and always a 1:1 ratio for inversions. 

Our custom anchoring system was designed by Don Smith, local contractor and long time fitness studio designer for YMCA and other professional fitness facilities.  

STATISTICS:
https://www.acefitness.org/prosourcearticle/5757/ace-sponsored-research-can-aerial-yoga-take/

According to the ACE study, “sixteen healthy women between the ages of 18 and 45 years old were recruited to participate in the study, which involved a six-week intervention with three 50-minute sessions per week (18 total). The same qualified instructor led all sessions and one make-up session was available each week.”

The study goes on to report that “at the conclusion of the six-week Aerial Yoga program, there were significant improvements in the following cardiometabolic risk factors: weight, body-fat percentage, waist circumference, V• O2max, systolic blood pressure and HDL cholesterol.”

Best quad building exercise for people with bad knees :)

Seated Straight Leg Raise

This exercise can be performed by people who are affected by joint problems. It helps to strengthen the quadriceps muscles. Here are the steps that need to be followed:

➞ Sit on the floor, with your legs extended straight, and your hands on the sides. You could sit against a wall for support.
➞ Bend your right knee, and bring your right foot closer to your body.
➞ Tighten the thigh muscles of the left leg.
➞ Lift your left leg about 6-7 inches off the ground.
➞ Stay in this position for five seconds. Slowly lower your leg to the start position.
➞ Repeat this 10 times with each leg. You can do 3 sets of 10 repetitions.
 

Angie Sellers
Women in Fitness Features move to Midlands Anchor

Fit Columbia Women In Fitness Features have moved from The Columbia Star to Midlands Anchor! Last year we featured 12 women and hosted a Garden Party at Fit Columbia to honor them. I'm so excited to do it again this year. My purpose is to promote and encourage the growth of women fitness professionals in our community. Theres no charge or deception. I believe that supporting another's success won't ever dampen yours. Namaste friends.

If you would like to nominate a female fitness professional who represents the Best of the Best in her heath and wellness career Send nominations to fitcolumbia@live.com.

ELIGIBILITY: The nominee must be based in an office or location within South Carolina. She must have a minimum of five years of teaching, training, and educating in the health and wellness industry. Small business owners, not franchises or box gyms please.

JUDGING CRITERIA: Eligible nominees are reviewed by a committee on the following criteria: Community Service and Involvement, Industry Experience and Education, and Career and Industry Leadership.

PHOTOGRAPHS: Each nomination must include a minimum 4x6 in, 300 dpi photograph of the nominee. You may also include up to two optional photographs or renderings depicting significant projects or other examples of the nominee’s accomplishments. You may also include one optional supplemental document, such as a testimonial letter.

Angie Sellers
2017: Create new habits not resolutions

Research shows that only 8% of people who have made a New Year’s resolution were able to meet their goal, according to a study from the University of Scranton that was compiled by Statistic Brain.

So, how do we increase our odds of setting realistic goals and sticking to them? The answer is called habit stacking, chaining, anchoring or piggybacking.  If your life today is essentially the sum of your habits, then we need to take a closer look at our reoccurring patterns of behavior.

We have patterns and behaviors that have been strengthened over years. Things we don’t even think about because they have become like second nature to us. By linking the new desired habits to a cycle that is already built into the brain, we make it more likely to stick to the new behavior.

To get started, simply write out a list of the current habits that you do each day. (Don’t forget about all the boring everyday routines.) Then, write out a second list of the habits you want to start. Finally, pick one habit and look for the appropriate place to stack it.

I encourage you to pick one habit because you’re more likely to be successful.  Asking your mind and body to make one change will likely yield an 80% success rate!  Asking for 2 decreases to 35% and continues to drop with each new expectation.  So choose one wisely and be specific.

If you are what you repeatedly do, then it should be pretty easy to identify your daily routines.  Here’s an example of my personal piggy backing habit I’ve incorporated into my mornings.
My goal was to move better and be warmed up to train my 5am clients. My current habit is to roll over and check my phone. I drink some water (I keep a water bottle next to the bed at all times) before I get out of bed and do my routine. My routine consisted of personal grooming, coffee, grabbing things here and there, kissing the family and off to the gym in a whirlwind.

My new piggy back keeps a  skin brush by my bedside. By putting my skin brush by the bed, I’m able to brush my skin every morning helping to improve my vascular blood circulation and lymphatic drainage. Dry body brushing helps shed dead skin cells (and encourages new cell renewal), which results in smoother and brighter skin. It literally added less 1-2 minutes more to my routine and I don’t forget to do it.

Some folks like the use of technology to help their progress.  Here’s a few options that might be a great addition.

1.    http://momentum.cc

2.    https://exist.io/blog/habit-apps/

3.    https://exist.io/page/habits-resources/

Angie Sellers
10 Minute lifestyle change

Start today and do something everyday. 10 min walks matter and I encourage you to make them a time to contemplate and be relaxed. Or take a friend or a your pet for accountability and companionship.

21 days to make a habit myth: 
On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. 

In other words, if you want to set your expectations appropriately, the truth is that it will probably take you anywhere from two months to eight months to build a new behavior into your life — not 21 days.

So commit to doing something 10 minutes daily...as a lifestyle change not a short term goal.
http://jamesclear.com/new-habit

I mentioned 10 minutes of walking but here are some other ideas:

  1. Belly Dancing: http://www.fitnessmagazine.com/workout/abs/express/belly-dancing-abs-workout/
  2. Body weight workout: http://www.fitnessmagazine.com/workout/express/10-minute/fast-bodyweight-bootcamp/
  3. Plyometrics: http://www.fitnessmagazine.com/workout/express/10-minute/10-minute-workout-boost-your-metabolism/
  4. Workouts from your office desk: http://www.fitnessmagazine.com/workout/express/10-minute/get-rid-of-job-related-jiggle/
Angie Sellers
Skip the sports drink

Don't drink "sports drinks". 

Most sports drinks are just made up of sugars, chemicals, and salt. While many people use them to hydrate, these drinks can cause a myriad of health issues in the body.  

Let’s talk about the dyes for a moment: 
Blue No. 1, a common dye found in Gatorade, is especially potent. Not only does it turn your tongue blue, but researchers have speculated it may cause temporary discoloration of your body tissue and brain. Red No. 40 and Yellow No. 5 are also used in Gatorade and have been linked to numerous health problems. A research study in the 1970′s found that rats that consumed Yellow No. 5 contracted intestinal cancer at much higher rates than those who did not. Most medical professionals agree that Gatorade has high health risks and low nutritional value.  A 35-year study, conducted on children aged 3-4 and 8-9, found that artificial coloring perpetuated the severity of chronic ADHD and other behavioral problems.

Solution: Try coconut water or chia seeds instead. Coconut water provides much-needed electrolytes, and both coconut water and chia seeds are great hydrators. I love Ultima and Nuun as a mix to add to my water.

http://ultimareplenisher.com/
http://www.nuun.com

Angie Sellers
Itchy skin while exercising?

Occasional itching is a normal, common experience. Just like a red face during exercise, itchy legs are no cause for alarm, that is unless the itch is accompanied by hives.  Exercise-induced urticaria is in a sense an allergy to exercise, and if you're also experiencing stomach cramps, swelling of the face or tongue, or difficulty breathing, seek medical attention immediately. Sometimes, though, it can result from a specific stimuli, such as allergies, environmental factors like the ones listed below.

If your body starts itching when you exercise consider the following possible reasons:

1. Inconsistent exercise. Keep exercising to allow the body to adapt.

Runners itch also seems to be more common in those who are getting back in shape. If you’ve taken some time off of running and are just getting back into it, you may also experience uncomfortable welts or rashes. As your heart rate increases, blood flows faster, and the millions of tiny capillaries and arteries in your muscles begin to expand rapidly. The capillaries stay open to allow for maximum blood passage when you're fit, but if you're out of shape, your capillaries tend to collapse, not allowing as much blood to pass through. When your capillaries expand, the surrounding nerves become stimulated and send messages to the brain, which reads the sensation as itching. So if you want to prevent itchy legs, keep up with your regular exercise routine.

2. Showering too often. Try dry brushing daily and shaving your legs...even in the winter.

Shower less, skin brush & use natural oils/lotion. Ladies, watch out if you happen to shower more than once a day. Too many showers can wash away some of the skin’s natural oils that keep it moist, leaving your skin dry and itchy.  This is something to consider for women is non-shaved legs. A lot of women don’t shave their legs in the winter, but that “stubble” can cause itching—especially when wearing running tights,

Skin brushing helps move lymph fluid into the lymph nodes so this waste can then be eliminated. Dry skin brushing boosts circulation, delivering oxygenated blood to the skin and other organs, which helps them do their jobs better. Dry skin brushing should be done daily for best results, or even twice a day if you like. 

3. Producing too much histamine. Try taking an antihistamine before working out to see if the itch stops.

Histamine is a known vasodilator; it increases blood flow to injured or infected tissues to help the immune system get at the problem area. And one Japanese study showed that histamine may be released during exercise to help protect the body against exercise-induced fatigue or exhaustion.

Unfortunately, histamine also sends itch signals to the brain, which means an increase histamine production in your body could induce general feelings of itchiness, which seems to be what you’re experiencing. (For more on how histamine induces itch, check out this study.)

4. Maybe it's your laundry detergent.

Laundry detergent. Some fabrics can also irritate the skin and wick away moisture, leaving the skin even dryer. Laundry detergent may also be the culprit. Opt for sensitive skin detergent to avoid any irritation.

Angie Sellers
Are you dehydrated?

75% of Americans are chronically dehydrated. Even MILD dehydration will slow down one's metabolism as much as 3%.

Are you drinking the amount of water you should every day?
Here are some interesting facts:

One glass of water shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
Lack of water is the #1 trigger of daytime fatigue.

Preliminary research indicates that 8-10 glasses of water a day (half of that coming from food and drinks other than plain water) could significantly ease back and joint pain for up to 80% of sufferers.

A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

Angie Sellers
Columbia Star: Fitness Fuels Fundraising

Fit Columbia, owned by Angela Sellers, hosted a garden party to celebrate 13 local “Women of Fitness” who were featured in The Columbia Star on the Women’s Page each month over the past year. The event was held June 30 at Fit Columbia, 2002 Blossom Street across the courtyard from The Swept Yard. Read More. 

PressFlock and Rally
3 Reasons to be Inverted

Purposely turning ourselves upside down is contrary to our nature and yet the benefits of upending ourselves are many. Just as yoga gently encourages us to move away from any unconscious habitual patterns, the invitation to invert is simply another way by which to shake things up, step out of rut.

At Fit Columbia we offer safe alternatives to headstand, handstand, forearm stand and shoulder stands which typically come to mind when we consider inversions. Because an inversion is most generally categorized as any asana in which the head is below the heart...we use props.  These props help us get things moving in new directions without jumping in the deep end and or risk injury.

Here are three reasons to try inversions at Fit Columbia using the yoga wall or the aerial silks.  

Inversions reverse the blood flow in the body and improve circulation: Work smarter, not harder! Use gravity to provide the brain with more oxygen and blood thus increasing mental functioning, and improving concentration, memory, and processing abilities.

Increase immunity and prevent illness: The lymphatic system is a key player in keeping the body healthy. As lymph moves through the body it picks up toxins and bacteria to be eliminated by the lymph nodes. Because lymph moves as a result of muscle contractions and gravity, getting upside down allows lymph to more easily travel into the respiratory system where much of the toxins enter the body.

Energize: Feeling that 3pm slump coming on? Get upside down! Inversions get more blood moving to the brain, which results not only in physical invigoration but mental revitalization as well.

Angie Sellers