The New ‘Hot’ Fitness Trends: Alternative exercise programs and equipment

HOLLY BONAME / NNY LIVING
Cassandra Lingenfelter stretches during her yoga practice at River Yoga in Clayton. Yoga is a trending exercise and meditation practice that helps balance the mind, body and spirit. 

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A Day at the Spa: Treatments in Northern New York vary in healing, health and simple pampering

AMANDA MORRISON / NNY MAGAZINES Jennifer Bach, owner of River Day Spa and Salon in Clayton, enjoys a facial at her salon on Riverside Drive overlooking the St. Lawrence River.

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LIVE YUM-The Power of 5: Body-mind wellness made simple, quick and delicious

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Meditation: Nurturing the mind, body & soul

DAYTONA NILES / NNY LIVING
Jeri Haldeman teaches a yoga meditation class at Kripalu Yoga and Wellness Center in Adams.

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Holistic Health A Nontraditional Alternative

CHRISTOPHER LENNEY / NNY LIVING
Five Elements Living, Colton, New York.

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LIVE YUM: Sat Chit Ananda Chutney & Prema Pepita Poppers

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Stop Thinking Start Doing

Michelle Graham

Are you someone who thinks about making changes in your life?  Wow, the possibility to change is endless.  What is your 2017 plan for a positive, meaningful year? Is your goal to take college classes, learn how to quilt, get healthy or just become a better, more focused, more driven person. Whatever the dream, the goal, the doing, the planning has to start from within. You have heard the quote or a derivative of it “If you can dream it you can become it.”  Well now is your big chance to be and do all that you can be in 2017. No matter the goal big or small what path will you forge to get there?

                I personally like plans!  I like writing them out, I like keeping lists and then crossing things off my list. Anyone who knows me or who has taken our YMCA Diabetes Prevention Program has heard me say 100 or more times “when you have a plan you have everything.” This holds true not just with getting healthy or making improvements in eating, but with many situations or goals in life. Big LOFTY plans are not necessary; it is the little plans, the attention to small details that make the difference.

                Start at the beginning, be specific and describe your goal accordingly.  If you don’t know where you have been, how can you know where you are going? Think about your goal, perhaps document what you like about it and what brought you to this place of change.  Reflection is the key to progress and making your goal an evolving blueprint is the key. Determine what the goal is, define it and then set some short and long-term goals to coincide with the proposed goal. Now what is your plan to achieve that goal?  Are you going to take some chances to get there and will you go out on a limb to really make it happen? Get uncomfortable and begin to push yourself in a way that perhaps takes you out of your comfort level. This is where true inner growth, awareness and innate change can happen.  Be open to the amazing possibilities that can come and most important be open to changing your behavior.

                Not everything always goes according to our master plan. You will need to be patient, be open to a bump in the road. The bump can lead you to places you never imagined.  Learn from the bump and then adapt and adjust the blueprint.  It is these times, these moments, that can really move the needle in the direction we long to go. 

                Most important, adapt and re-evaluate the route chosen. Don’t get stuck, continue to progress forward and stay focused on the prize, the end result.  Keep those goals challenging, specific, positive and flexible. Continue to challenge yourself through this journey of discovery. Try something new; take a class just for the pure sake of learning. Keep your goal short, to the point and specific. This is how you will get to where you are going. Your blueprint needs to be precise and to the point.  Instead of focusing on making a change in 10 different things focus on just one or two items. Next, we spend far too much time putting ourselves down, living in a world of “could haves” and “would haves.”  Instead radiate positivity, spend some time celebrating all the great amazing changes that you have made so far.  Write them all down and then celebrate, I mean really find joy in your progress and the changes that you have made so far. Being positive and kind to your self is vital; you never know how your attitude can impact someone else. Last, be flexible, be open and learn to be free from the things that hold you back from being where you really want to go. 

                The enjoyment isn’t always in the destination; it is most often the journey itself that brings joy and contentment. What will your 2017 journey look like? Will you decide to get out of your comfort level and check off some things on your bucket list? Don’t wait for an opportunity to seize the beautiful, quiet moments and make your mark and leave your stamp today. 

A few tips to stay in the holiday spirit this season

Michelle Graham

Michelle Graham

Alas, the holiday season is upon us, the most wonderful time of the year. Or is it? If you listen to television ads isn’t that what they claim? For some it’s a time of great stress and worry and it’s not the most wonderful time of year. But have no fear as a little connection to your mind, body and spirit may just help you survive the chaos of the season. It’s is a time to spread joy to others and bring joy and inner peace to yourself, as well.


Start the season off by being kind to yourself. Plan to have fun and a lot of it. Get together with friends and actually make time to celebrate the season and maybe even find time for a holiday drink, playing board games or just getting together for a wonderful holiday lunch and visit. A little holiday visit with good friends can truly make the holiday season that much more special.

Exercise and watch your waist line. Not only will exercise help keep the holiday pounds off, but it can actually help decrease stress. Eating well can also take you into January with no weight gain. Remember the average person gains 5 to 7 pounds through holiday season. Be mindful through the season and your body will be so grateful.

Start purchasing holiday gifts early. Better yet, make some of your gifts. You can find many great ideas on Pinterest. We all know the best gifts are homemade and come from the heart.

Take a time out. Practice peace of mind. Perhaps morning meditation or yoga can set your path for a peaceful day. Better yet, take some time to be lazy and read a good book or just find a moment of quiet.

Get organized in work and play. Don’t wait until the last minute to make a deadline or to check off all your holiday “to-do lists” done. Planning is a significant key to success; don’t wait until tomorrow to get things done today.

Bring joy to others. Visit an old friend or relative. Really visit, be present and put your phone or tablet away. Sometimes we are so connected to everyone else that we lose sight of what is right in front of us. Talk, visit and simply live in the moment.

Volunteer your time and talents. Where can you spread joy this holiday season? Wrap presents at the mall, shop for a shut-in or spend some time helping out at Watertown Urban Mission or other community organizations that need help. Volunteering is wonderful and truly makes you and others feel amazing.

Make a donation small or large to a worthy organization. Every little bit helps. Never underestimate the value of your monetary gift. Surprise the person behind you at the drive-through and pay for their order. Don’t walk by a Salvation Army Kettle without a little donation. My favorite is to give a gift card to a friend or co-worker without signing your name.

Be patient with others. Our lives are busy and rushed and we are not always as patient as we should be. Patience truly is a virtue. Stop rushing and enjoy these beautiful holiday moments. Relax and you will get through the line in a store or get to your destination. Smile along the way as it makes everyone feel better.

Practice the simple act of kindness in this crazy, ruthless world in all that you do. Everyone wants to react; take time to pause and just be kind. Just laugh when life throws you a curve ball. We truly need to laugh at life a little longer a little harder. Don’t be so serious. Relax and enjoy every single holiday moment and besides practicing kindness never hurt anyone. Don’t let the holiday season stress you out. Practice kindness in all things for yourself and others. Your mind, body and spirit will certainly thank you.

I wish you and your families a very happy holiday season and the healthiest of years ahead in 2017. Seize the opportunity to start anew and make it your best year yet.

Winter 2016 Fitness: Quick Fitness for the Busy Life

At the Office Stretches

These five quick exercises are designed to alleviate the stresses placed on the body by working full-time at a desk job.


At Home Strength Exercises

The strength exercises in this video are designed for a quick, simple workout that doesn’t involve a gym, exercise machines or accessories.

The exercises were designed and performed by Jamie Wood, owner of Page Fitness Athletic Club in Watertown, and Reuben Pruitt, head trainer at Page Fitness. Video by Amanda Morrison, NNY Living Magazine.

Winter 2016 Cover Story: Family Health and Wellness

A foundation for health & wellness

Ryder Blackburn, 6, jokes with classmates as they make a fruit parfait during Kids in the Kitchen cooking class at Calcium Primary School last month. Programs like Kids in the Kitchen aim to instill lasting healthy habits in children so they don’t carry unhealthy habits into adulthood. Photo by Stephen Swofford, NNY Living.

Ryder Blackburn, 6, jokes with classmates as they make a fruit parfait during Kids in the Kitchen cooking class at Calcium Primary School last month. Programs like Kids in the Kitchen aim to instill lasting healthy habits in children so they don’t carry unhealthy habits into adulthood. Photo by Stephen Swofford, NNY Living.

Families should strive to make fitness a lasting habit for the future

By Karee Magee, NNY Living

While leading a healthy lifestyle may seem to be easier said than done in today’s busy society as parents juggle work and family, the problem might be the way health and wellness is viewed. [Read more…]