Fit over Forty Fitness Newsletter

January 2022 Newsletter Fit Over Forty Fitness Newsletter
Dears I hope that the new year finds you safe and healthy. The virus left us alone in the spring and late summer, but now seems back with a roar. So all classes will remain online for the winter. Would you like to move better? and be able to complete your activities more easily – join us for Fluid Motion and/or FITT ForEver. Would you like to improve your balance and exercise your memory/ Join us for Tai Chi. Fit over Forty’s classes – Fluid Motion – Feldenkrais M/W/F 11am ET and M 6pm ET, FITT ForEver T/TH 10pm ET, Boga – Yoga on the Ball W 12:00 ET, Tai Chi for Health on M 12:00pm ET for winter 2022. If there is a special time or a special class that you would like to see, please contact me. Note in the current newsletter the recipe for chickpeas and rice – were you aware that the two together make a complete protein. Also note the relationship between flavanoid consumption and brain health. I hope to see all of you online in 2022. Have a safe and healthy 2022. Big hugs to everyone – Jane
News: Lower Weight ≠ Higher Fitness Woman under 30 with BMI levels in the upper range of optimal had the highest levels of cardiovascular fitness, according to a Harvard University study. read more »
    Chickpeas and rice Nutrition: Chickpeas and Rice for Protein As reported in The Journal of Nutrition, the protein quality of chickpeas is increased when they are consumed with rice, as opposed to when they’re consumed alone. read more »
    Flavonoids and Alzheimer's Mind-Body: Your Brain on Plant Chemicals Adults with higher intakes of flavonoids—in foods like berries, apples and dark chocolate—were less likely to develop Alzheimer’s disease and related dementias. read more »
    Recipe: Brussels Sprout Hazelnut Slaw Vitamin K found in cruciferous vegetables may be involved in inhibiting calcification in blood vessels, which makes this slaw an even more enticing side dish. read more »
    Video: Push Up With Alternating Hip Flexion Perform this dynamic move with your body in a straight line as you push your chest away from your hands. You should feel it working your chest, arms and torso. read more »
  profile avatar Jane Johnston www.fitoverfortyvirginia.com   facebooktwitter  
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Ongoing Online Classes 2022

January, February, March 2022

Fluid Motion

Feldenkrais Method® Awareness through Movement Classes®

  • Monday – 11:00am ET
  • Monday – 6pm ET
  • Wednesday – 11:00am ET
  • Friday – 11am ET

FITT ForEver*

  • Tuesday  – 10:00am ET
  • Thursday – 10:00am ET

*FITT FoEever – 1 full hour of exercise standing and lying down. Using using hand weights and a small ball and a roller to add instability. A long cool down and stretch using yoga poses and a strap to facilitate. Renew your fitness and your shape

Tai Chi

  • Monday – 12pm ET

Based on Yang Family Style Tai Chi – 10 movement form, 13 movement form and 16 movement form

Online Stability Ball Fitness

  • Wednesday – 12:00pm ET

This ONLINE Stability Ball Fitness class will involve doing yoga, Pilates, strength, and stretching exercises on/with a stability ball to improve overall fitness levels.

All classes are held using Zoom – Zoom is an easy to use online platform. If your internet is non existent or unstable, you can call into the class on your cell phone or your landline and have only audio.

Movement can replace many drugs, but no drug can ever replace movement.

ibn Sina (Avicenna) 

980-1037 CE

1 class $12 (drop in only possible if the series is a go) Pay for Single Class

5 classes for $40

       Pay any amount

Weekly unlimited classes $20

       Weekly unlimited classes

Payment box will open in a new window in your browser

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Fit Over Forty Virginia

Fit Over Forty Classes Fall 2021

Ongoing Online Classes

October, November, December 2021

January, February, March 2022

Feldenkrais Method®

Awareness through Movement Classes®

  • Monday – 11:00am ET
  • Monday – 6pm ET
  • Wednesday – 11:00am ET
  • Friday – 11am ET

FITT ForEver*

  • Tuesday  – 10:00am ET
  • Thursday – 10:00am ET

*FITT FoEever – 1 full hour of exercise standing and lying down. Using using hand weights and a small ball and a roller to add instability. A long cool down and stretch using yoga poses and a strap to facilitate. Renew your fitness and your shape

Tai Chi

  • Monday – 12pm ET

Based on Yang Family Style Tai Chi – 10 movement form, 13 movement form and 16 movement form

Rest and Renew Yoga and Feldenkrais, too**

  • Wednesday – 12:00pm ET

**Gentle Yoga on the Ball – 1 hour of gentle yoga Asana on a mat, using yoga props,  stability ball (optional) and a strap

All classes are held using Zoom – Zoom is an easy to use online platform. If your internet is non existent or unstable, you can call into the class on your cell phone or your landline and have only audio.

Movement can replace many drugs, but no drug can ever replace movement.

ibn Sina (Avicenna) 

980-1037 CE

1 class $12 (drop in only possible if the series is a go) Pay for Single Class

5 classes for $40

       Pay any amount

Weekly unlimited classes $20

       Weekly unlimited classes

Payment box will open in a new window in your browser

Fit over Forty Summer 2021

Monday – 11am ET- Feldenkrais®

Monday – 12:20pm Pool

Tuesday – 12:20pm Pool

Wednesday – 2:00pm ET – FITT Forever

Wednesday  – 11am ET- Feldenkrais®

Wednesday – 12:20pm Pool

Wednesday  – 5pm ET- Feldenkrais®

Thursday – 12:20pm Pool

Thursday – 2:00pm ET – FITT Forever

Friday – 12:20pm Pool

Friday  – 11am ET- Feldenkrais®

Saturday – 12:00pm Pool*- TBA on a weekly basis

Sunday – 12:00pm Pool – TBA on a weekly basis

Online Classes – April – June

Ongoing Online classes

April, May, June

Fluid Motion 

Feldenkrais Method®

Awareness through Movement Classes®

  • Monday – 11:00am
  • Wednesday – 11:00am
  • Wednesday –  5:00pm
  • Friday –          11:00am***

*** Friday’s class will use a roller to facilitate the movements.

FITT Forever*

  • Tuesday  – 12:30pm
  • Thursday – 12:00pm

*FITT Forever – 1 full hour of exercise and stretching using hand weights, a small ball and strap. Renew your fitness and your shape. (time may change in June)

Rest and Renew Yoga and Feldenkrais, Too!

  • Monday – 4:00pm

**Gentle Yoga on the Ball – 1 hour of gentle yoga Asana on a mat, using yoga props,  stability ball (optional) and a strap

Let me know if you are interested – I do not have enough people to hold this class.

All classes are held using Zoom – Zoom is an easy to use online platform. If your internet is non existent or unstable, you can call into the class on your cell phone or your landline and have only audio.

“Movement can replace many drugs, but no drug can ever replace movement.”

ibn Sina (Avicenna) 

980-1037 CE

1 class $12 (drop in only possible if the series is a go) Pay for Single Class

5 classes for $40

https://checkout.square.site/pay/f28f1d6a215148ee9a4c493f194e2e6b

or weekly unlimited classes – $20/week

Pay any amount

Payment box will open in a new window in your browser

See Jane’s Calendar

Contact me for a password to attend class

January 2021 – Fit over Forty Fitness Newsletter

Fit Over Forty Fitness Newsletter


A happy New Year to everyone and may we go safely into 2021. Let’s all resolve to “sit less—move more and more often” to promote our health. Finding a movement activity that suits you and that you will stick with might be your resolution for 2021. It doesn’t matter what, just so it is something that you enjoy. Note the articles on Mind/Body movement – Feldenkrais is a perfect fit. It teaches you to pay attention to your body and helps you learn to move in ways that are best for you at this stage in your life. For winter 2021 ALL of my classes and personal training are now online. Do join me in the safety of your own home with the props/equipment that you have available. I hope to see you online during the winter! Stay safe and well. Best wishes to all – have a healthy 2021 Jane

News: Any Amount of Exercise is Good

Growing evidence shows that any amount of physical activity is linked with living longer and that prolonged sitting is bad for health.read more »

Nutrition: 5 Big Benefits of Plant-Based Diets

Here’s evidence for why Michael Pollen’s quote, “Eat food, not too much, mostly plants,” makes good sense.read more »

Mind-Body: Outdoor Mindful Movement Training

Review findings show that nature-based mindfulness activities have positive mind, body and social effects.read more »

Recipe: Butternut Squash w/ Herbed Pecans

Loaded with pecans and orange glaze, this nutty squash recipe is a belly- and heart-healthy side dish for any meal.read more »

Video of the Month: Pushup w/ Leg Lifts

This variation on a classic upper-body move strengthens your chest, arms and core. Start in plank position and lift one foot 2 to 3 inches off the ground and do a pushup. read more »


February 2021 – Fit over Forty Fitness Newsletter

Fit Over Forty Fitness Newsletter


Already a month into 2021! I hope that you are breathing easier and continue to stay healthy. Notice the article on the Straight Leg Bridge using a stability ball. Get your ball out and give it a try! Also, this is a good time to work on your eating when we are staying home and cooking more and ordering our groceries. It is easy to choose good, nutritious foods to have in our pantries and refrigerators. Classes and private sessions will continue only online for February and March. Take advantage of this easy way to get your relaxation and fitness in without having to worry about the weather and being around others. We take a little time at the beginning and end of class to visit before getting to work. Check out my website for my schedule of classes and to sign up for a private session. http://www.fitoverfortyvirginia.com Big virtual hugs to everyone Jane I hope to see you soon Jane

News: HIIT or CWT: Does Sequence Matter?

A study, conducted under IDEA author and presenter Len Kravitz, PhD, compared cardiovascular and metabolic responses to two exercise protocols.read more »

Nutrition: Americans Are Still Eating a Lousy Diet

A diet “report card” in JAMA shows that American adults are consuming too many nutritionally poor carbohydrates and more saturated fat than is recommended. read more »

Mind-Body: Best Focal Strategy for Weightlifting

Research determined that an external focus—on what you want to achieve—may improve strength training performance most.read more »

Recipe: Orange-Glazed Squash w/ Pecans

Eating nuts is associated with a lower risk of death from cardiovascular disease, making this nutty squash recipe a heart-healthy side dish for any meal.read more »

Video of the Month: Straight Leg Bridge

This move targets the gluteal muscles. Lie supine, arms at your sides and heels on a stability ball. Keep your legs straight and lift your hips to form a straight line.read more »

December 2020 – Fit over Forty Fitness Newsletter

Fit Over Forty Fitness Newsletter profile avatar
Exercise boosts your memory! and your mental and emotional health. Are you staying home – come an join us for an online class and become part of our online community.. You will work your body and your mind and connect with others. Cyber Monday special for December – 6 classes for $40! or $20/ week for unlimited classes. I plan on holding classes throughout the holidays – except for Dec 25 and Jan 1 Feldenkrais is Excellent “mind-Body” exercise! and will improve the way you move. .I will continue with my Online Feldenkrais Awareness through Movement classes M/W/F 11am ET, W 5p ET. I have started an Online Exercise class – check out the “one leg bridge”! part of what we will do in this class. Tuesday and Thursday a12:30pm. If there is interest, I will start an online Gentle Yoga on the Ball class – Monday’s at 4pm ET. We will have the option of using a stability ball. Everyone stay safe and well and have a great December. I hope to see you online Jane



https://www.ideafit.com/wp-content/uploads/2019/12/Training-With-a-Spotter.jpgResearch shows the presence of a spotter during bench press training is enough to improve performance by reducing perceived exertion.
read more »
 


Nutrition: Many Female Athletes Need to Eat More
A report in the Strength and Conditioning Journal calls out the dangers to female athletes of low energy availability (LEA) when calorie intake isn’t enough to support training.
read more »


Mind-Body: Exercise Boosts Memory After Training
University of Maryland researchers found that healthy adults ages 55–85 did better on a memory task just after a moderate exercise session than they did after resting.
read more »

Recipe for Health: Turkey Shepherd’s Pie
’Tis the season of indulgence. This nutritious riff on iconic shepherd’s pie is sure to become a new favorite on the holiday table.
read more »

Video of the Month: 1-Leg Glute Bridge
This effective lower-body, unilateral movement targets your hips, glutes and hamstrings.
read more »