Wednesday, May 30, 2012

Meditation For Busy Lives - Workshop

Back by popular demand...

Yoga for Peace...Of Mind Presents: 

    "The Seventh Limb"
Meditation for Busy Lives

Instructor: Susan J. Atkins, Ph.D.

Saturday, June 9th 9:00-11:00 AM

Session one will present information about the benefits of meditation practice and we will also dispel common myths. Everyone can meditate. It simply requires the willingness and correct instruction.

You will learn and practice a basic breath meditation, an ambient sound meditation, an individualized visualization practice, and a body scan. A sheet of "helpful reminders" will be provided for each style of meditation.

Saturday, June 23rd 9:00-11:00 AM

Session two will begin with a review and a question and answer period. After having two weeks to practice, you may wish for clarification.

Session two will include another visualization practice, a mindfulness practice, mantra meditation, along with variations for walking practice.

Each session $25.
Save $. Register and pay for both for $40.

Susan J. Atkins, Ph.D., RYT is a Clinical Psychologist and Registered Yoga Teacher. She is also certified in Relax and Renew Restorative Yoga by Judith Lasater, Ph.D., P.T. Susan has practiced yoga since 1972. For the last 15 years she has studied with some of the most advanced scientists and yogis in mind/body health.

Both sessions will be held at Body & Soul Fitness and there is plenty of free parking.

Susan needs an accurate count of participants. Registration deadline is June 5th. Call her at 396-1365 to reserve your space or for more information.


Sunday, May 27, 2012

Memorial Day 2012

We honor those who gave the ultimate sacrifice 
in service to our country. 


Thursday, May 17, 2012

Stop Hating Your Body

I recently ran across this terrific article that really expresses my feelings on exercise and fitness. 

Time to Improve Your Self Image
Alicia & Carrie, "The Boot Camp Girls"

There is a secret out there that leads to instantly having a better self-image. Before we let you in on this secret, consider that poor self-image is often related to what a person looks like, namely, overall body size.

Clark Gable
Where does this body-size-related self-image come from? Why is “thin in”? Male movie stars of many decades ago did not have the physiques they do today, with the exception of whichever actor was playing Tarzan at the time. A chiseled body on a man was an anomaly in the 1930’s, ‘40s, ‘50s and even ‘60s.

Nowadays, a man with the body of Humphrey Bogart won’t get too far on the big screen. As for the women, standards haven’t changed: Waist sizes in today’s starlets are just as small as they were many decades ago.

But we didn’t hear of body image disorders back then. Today, seems that’s all we hear about. What’s going on?

Well, the fame of fashion models may have something to do with it, plus all the magazines and Internet space devoted to “who’s wearing what” in the entertainment world, plus the skimpy and seductive outfits that today’s female recording artists wear. Self-worth for many young people—even not so young (a la Demi Moore), is tied to physical appearance.

So here’s that little secret:

Rather than focus on what your body looks like, focus on what it can do.

This small shift in thinking will produce magnificent results.

At age 12, Cheryl Haworth weighed 240 pounds. By age 17 and standing almost 5-10, Cheryl weighed just over 300 pounds. These measurements are enough to sink the spirit of any growing girl and demolish her with never-ending self-hatred.

However, Cheryl didn’t worry about what she looked like. Instead she focused on what her enormous body could do. She played softball, and this one day (when she was 12) led her to a gym where the sights and sounds of weight lifting mesmerized her. She was hooked. At age 17 she took the bronze medal at the Sydney Olympics in weight lifting.

This doesn’t mean that the cure for any individual with a self-image problem is to perform weight lifting at Olympic level caliber. But you get the point. Set performance-related goals, such as:
• Run one mile outside nonstop
• Bench press 100 pounds (women); 175 pounds (men)
• Get through a step aerobics class without having to sit out and rest
• Run 12 mph on the treadmill for one minute—without holding on
• Master inline skating
• Complete an indoor climbing route rated at least 5.10
• Earn a green belt, then purple belt, then black belt in karate

There are endless “what your body can do” goals that you can devise. When you begin concentrating on effort and performance, the vanity aspect fades into the background. If you’re distraught over your thunder thighs, imagine how proud of them you’ll be when they can complete a five-mile hilly hike with ease.

If you’re distressed over a receding hairline, guys, it won’t matter so much when you realize your bench press is progressing like a demon.

We’d all like to change something about our body that we have little or no control over. Every women would love to zap away all the hair follicles on her legs so she never has to shave again. Many men would like to be taller.

Rather than stew over that which we cannot change, let’s expend energy on changing what we can change: stamina, strength, fitness and health. Don’t get caught up with “body types.” Instead, get caught up with body strength, body endurance and body fitness.

Eat healthful foods not because you want to look like a Victoria’s Secret model, but because you want to slash your risk of breast cancer and be around to see your grandkids grow up.

It’s always the right time to improve your self-image, no matter where you’re at on the continuum.


This is exactly what I talk about all the time. Exercise for the many health-related, quality of life benefits. Don't get obsessed with your weight. Focus on feeling better and progressing rather than a some "magic" number.

For more assistance in getting on the path to loving yourself more, give me a call at (717) 509-7777. There are multiple options available.

Think a women-only fitness center would work well for you? Or, maybe small group training is a better option. Would you prefer exercising at home? I can design a workout you can do at home, with or without equipment.

Don't wait any longer. Call me today.


Monday, May 14, 2012

Collected Fitness Wisdom #48

Just because your new workout program didn't give you the body of a champion during the first three weeks, doesn't mean it's not working. Health and fitness are lifelong endeavors there are no quick fixes here, so be patient and give your new program the time it requires to get you some appreciable results.

~ Sean Keats

I Don’t Have Time

Ah, one of the most popular excuses. Do you have time for you significant other? Do you have time to watch TV? If so, then you have time to do whatever you want. You only don’t have the time if it is something you don’t want to do. If you want to do it, you will always find the time.

~ Erik Rokeach

I'm always getting asked how to lose weight from a certain problem area, but no matter where you want to target, the answer is the same: Spot reduction doesn't work. If the Booty Blaster on TV promises that you'll lose inches off your rear, it's lying! There is no way to slim down, lose water weight or trim inches from a specific area of the body just by working that body part. If you have body fat that is hiding your muscles, only a calorie-controlled diet combined with a sound exercise program (that also burns calories via cardio) will solve the problem.

~ Jennipher Walters

I want to throw myself out the window when I see the things they do on The Biggest Loser. I’m worried about doing a proper squat and they have these people running sprints and doing box jumps.

~ Mike Boyle


Wednesday, May 9, 2012

Dump The Crunch

Did you know that according to Men's Health magazine, it takes more than 22,000 crunches to burn a single pound of belly fat?

Regardless of what celebrity does 500 crunches a day, it will not get you a flat stomach or a six pack. Plus, crunches can be bad for your neck and back.

So, dump the crunch.

What should you do instead?

Try this scientifically-formulated metabolic resistance abs program from Men's Health fitness expert, Craig Ballantyne. You can save money and get abs at home or at the gym using his Turbulence Training Abs Program

Until tomorrow (Thursday, May 10th), you can get Craig's complete 12-week abs blueprint for just $7. It even includes his legendary "Abs 300" workout challenge.

Check it out at ==> Turbulence Training Abs Program

But hurry, crazy Craig is only promising the solution until Thursday, May 10th at midnight.


Thursday, May 3, 2012

Workout for St. Jude Children's Research Hospital - Saturday, May 12th

Mark your calendar and join me for a fun and challenging group workout session.

Please spread the word among your friends, family, neighbors and co-workers.

Donation is $20 or $20 or more in sponsor donations. Sponsor sheets are available at Body & Soul Fitness Studio if you need one.

If you can't work out with us, please consider being a sponsor.

The workout will last approximately 45 minutes, including warmup and cooldown.

All fitness levels are invited. Exercises will be adapted or substituted, as necessary. Anyone 12 and older is welcome to participate.


If you have any questions, please don't hesitate to call me.

Mickey Glick
Owner, Body & Soul Fitness Studio
618 Columbia Avenue, Lancaster
(717) 509-7777

Plenty of free parking


All proceeds benefit St. Jude Children’s Research Hospital, where no child is ever turned away due to parental inability to pay and no family is billed for services not paid by insurance.