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

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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 »

February 2021 Classes

Fluid Motion 

Feldenkrais Method®

Awareness through Movement Classes®

Monday/Wednesday/Friday – 11am ET

Wednesday – 5pm ET

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

FIIT 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

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) 

Wednesday Jan 20th

Time change for Wednesday January 20th  

Feldenkrais class will be at 10am ET on Wednesday January 20th. Please note this time change on your calendars.

January Schedule at a Glance  
Monday – 11am ET- Feldenkrais®
Tuesday – 12:30pm ET – FITT Forever
Wednesday  – 11am ET- Feldenkrais®*
Wednesday  – 5pm ET- Feldenkrais®
Thursday – 12:30pm ET – FITT Forever
Friday  – 11am ET- Feldenkrais®
* Wednesday Jan 20th class at 10am ET

Pool at Brier Stone

Brier Stone/Stone Brier

Pool

deep water aerobics

2 x 2

starting at 12:30 each day

12:30

2pm

3:30

Guidelines for outdoor classes and gyms are 10 feet apart and that is very hard to maintain in my pool. Since we are not putting our faces in, I am asking that you wear a mask, come dressed, clean the bathroom when you are done and have only 1 person in the studio at a time.

Masks and Exercise

For those of you close by there is a special summer rate! $25/week for unlimited classes – Unlimited classes for $25 a week.. Come to Feldenkrais and to the Pool. Pool is open 7 days a week. Sign up here.  Brier Stone Pool sign up

What to Do When the Lesson is Over…

What to Do When the Lesson is Over…

David Zemach-Bersin, Founder Feldenkrais Access

http://www.FeldenkraisAccess.com

As a Feldenkrais Teacher, I often hear: “I feel great after that lesson! How can I make
the improvements last and maximize the benefits?” To support the benefits of a
lesson, first consider this: Awareness Through Movement lessons do not end when
the movements stop.
For approximately an hour, as we do an Awareness Through Movement lesson, our
brain has an opportunity to sample new options. Old, habitual patterns become
flexible, and our brain has a chance to learn something new. New neurological
pathways begin to develop, which allow for better posture, easier movement, and
better organization. But those new pathways are unfamiliar. If you stand up after
doing a Feldenkrais lesson, and immediately start rushing around or grab your cell
phone, you will miss the potent minutes–or hours–when the lesson’s effects are the
easiest to feel, and the most easily integrated.
Your awareness immediately following a Feldenkrais lesson is very powerful, and
helps to ensure the lesson’s effectiveness. Give yourself sufficient time to feel and
take notice of the various changes and improvements in your body. Simply noticing
differences and changes in the way you are standing, walking, moving, and feeling will
strengthen those new neural pathways. Orient yourself in a non-judgmental way
toward your kinesthetic, bodily experience, without analyzing the changes or
attaching words or language to your sensations. Do you feel lighter or taller? Does
your walking feel different? Has your breathing changed? While you are still in this
state of heightened awareness (but now upright and walking around,) can you
continue to ‘let go’ of unnecessary muscular effort or tension? Do you feel a
difference in your hip joints? Do your legs feel lighter?
I once received an especially significant Functional Integration lesson from Dr.
Feldenkrais. Afterward, I asked him, “How can I keep this feeling?” He said something
like, “You can’t, but walk around and feel yourself. Feel what is different, and that will
help your brain to integrate the improvement.”
After doing a lesson, I suggest you try to avoid evoking old habits right away. If you’re
trying to make room for the new learning, don’t rush back to ‘normal’ life too quickly.
Maybe take a short walk or a rest. While doing either, feel where you can relax,
especially your jaw, throat, and lower abdomen. Breathing more fully is an indication
that your nervous system is at ease.
Any new learning is fragile, especially after a lifetime of sensing, moving, feeling, and
thinking in particular, habitual ways. All new learning needs safety, nurturance, and
time to become integrated. You will find that if you can treat the time after a lesson as
a precious gift, you can potentiate the lesson’s long-term benefits. The more you let
the new learning ‘soak in,’ the more likely it will become integrated.
http://www.FeldenkraisAccess.com