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Jackie Szatkowski

Expert Guru
I have been in the health and fitness industry for more than 16 years. I have my degree in Exercise Science from Arizona State University. I hold over 20 certifications, and the list grows daily. I own my own fitness and nutrition company, (www.goaz360.com).

Fitness is my passion. I am amazed at the human body and how it works. I love to share my excitement and passion with those around me.

I have been told that I have a knack for teaching/coaching. I always explain the HOW in every movement... I believe it's key. Anyone can tell you, "you should do this...", but it's those that explain HOW to do it that make the difference!





5 Tips from Jackie Szatkowski

Interval Training for Weight Loss

Interval training is a fantastic way to lose weight. Here is why, in layman's terms; when you get your heart rate high (pumping hard) you work into the "calorie burning", and when your heart rate is elevated, but pumping slower, you're working into the "fat burning". So, when you alternate, running and walking for example, you get more accomplished in a shorter period of time.

Try this trick:
Start out walking easy, for 2-3 minutes to get the muscles warmed up, then increase your walking speed so that you can still talk, but you're pushing yourself. Do that for 5 minutes, then run for 1-2 minutes, back off and walk again at a quick, but comfortable pace for another 5 minutes. Keep alternating the two for 30 minutes.

Strengthening Your Ankles

As we get older balance becomes more important. Older adults worry about falling, so to protect themselves, they learn to walk with shorter strides. By taking shorter strides, they are able to keep their feet closer to the floor abd therefore fell they are more sturdy.

This can potentially make a fall more likely and more dangerous. First, when the stride shortens, the muscles don't have to work as hard and in turn, become weaker. This make falls more dangerous because, if the muscles are weaker, they are not able to keep the bones strong. If the bones are not strong, they are more susceptible to breaking.

Try this trick:
while brushing your teeth, hover your hands just above the sink and practice holding one foot, one inch off the ground, for 10-15 seconds. Then switch. As your muscles get stronger, you'll be able to lift your left higher and for a longer period.

If you can already balance without having to hold onto to something stable, practice as often as you can to keep those ankles strong.

Some ideas:
While standing in line at the bank or grocery store, while preparing dinner, while talking on the phone.

Give them a try and see what works for you.

Don't Starve Yourself!

Here is an important to keep in mind if you are trying to lose weight. Be sure you are still consuming enough calories. If you don't, your body will hold onto every single calorie like it was the last one. This, in layman's terms, means that each time you eat your meals, your calories are being stored as fat, to keep your vital organs protected.

Try this trick:
Concentrate on eating small, balanced meals 5-6 times throughout the day. This will help boost your metabolism. Your body will more willing to rid the body of those calories, too if it knows the next set of (good) calories is coming again in a few hours.

Exercise, no matter how small is always a promising choice for weight loss, too!

Etiquette

Unless you've been practicing a long time, you may not know some very important etiquette rules for yoga.

Here are a few:
Never walk on another individuals yoga mat. This is an intimate space between the person and the space they conduct their practice.
Turn off your cell phone. If you have an important call coming in, either skip class altogether or put it on vibrate.
Avoid whispering to your friend during class. This is disruptive to both the instructor and the other participants.
If you need to leave class early, it's always nice to give your instructor a heads up before hand. They can give you a signal as to when an appropriate time is to walk out.

Namaste!

To Get A Tattoo or Not To Get A Tattoo?

Bottom line, if you're thinking to yourself, "How will this look when I'm 70 years old?" Don't get one!

Tattoos are a personal expression of individuality, not a trend or fad. You'll know if its right or not.

Still not sure?
Try a henna tattoo or even putting on a removable tattoo for a few days.





 
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