River...a place for movement


Just for the fun of it....after all taking of body, mind, spirit should be a pleasure.

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Time to clean up, update and replace the fitness room

Posted by River on August 26, 2012 at 11:45 AM Comments comments (12)

It is time to clean up the back room, we will be getting a small flat screen TV to hang on the wall under the clock, with televison programs available. A mirror will be installed on the wall behind the treadmills so the TV is viewable from all angles.

I need your input, do we need a bike or another elliptical? The stair climber is going, if the donator wants it back speak now or I will remove it October 1st and bring in whatever you wish to replace it with.

I am thinking of removing the Crossbow and replacing it with a new model of the Total Gym or new XFactor or some other cable system.

I will be offering 2 Swiss Ball classes (stability ball) thru Richmond Adult Ed this fall Tuesdays 6 week beginner and Friday 6 weeks for more advanced using the Body Juggling method of workout.

Jill is offering 6 Weeks of Kick Boxing thru RAE on Thursdays 6 PM

Joe once again will be offering Power Yoga on Mondays thru RAE.

River is the only fitness studio available in Richmond, it belongs to you, speak up what are your needs?

happy health!

Ah, New Year....what's your resolution?

Posted by River on December 31, 2011 at 2:10 PM Comments comments (0)

Adapted from

The Theory behind Goal Setting

by Nic Jarvis

Date Released : 01 Dec 2011

It is strikingly obvious that most people are generally not living the lives they want.

Do you make New Year resolutions, or don’t bother because you know they are going to fail?

To truly change, we must leave behind some of what we have today. To start exercising, we must do some things we don’t normally do (go to a gym, buy trainers, etc.) and stop doing some things that we are doing (watching television, going to the pub, etc.). We call this paying the price.

The stimulant for change is primarily about getting rid of something in our lives rather than gaining something –

When we decide enough is enough and are going to change, then the motivation is usually quite high. Decide to take action; begin changing.

Step outside your comfort zone, really want to, the results are going to be worth it! It is worth paying the price to change!

Follow through on the change.

Have a clear vision of what you are going to gain from changing. Clearly define the benefits you are going to receive from the new situation.

Do you have enough dissatisfaction with your current situation to want to move away from it?

Do you understand how you are going to move from where you are to where you want to be?

A goal is simply a destination, a place where you want to end up.

A vision is a goal and a destination with benefits attached to it.

To move goals into visions you might ask questions such as, “What do you hope to gain from losing weight?” or “What will being in a dress size 12 do for you?” At this point you are being forced to address why you want the goal. Surprisingly, there are times when you can’t answer, so clearly there is no way you are willing to pay the price.

Where do you want to be in three and six months’ time? Imagine what it would be like. Set the goal see it and make a plan.

Pushing myself

Posted by River on August 7, 2011 at 9:00 AM Comments comments (0)

I am pushing my self harder than I think I ever have. I am sweating, lifting, jumping, stretching. I would like to say I am loving every minute of it, but that would b a lie. I would also love to say I am seeing aweesome changes in my body but that would be a lie also. What I am seeing, or I should say is feeling, I am feeling stronger, I have actuallly done a few full out push ups, that's right knees off the floor. I can do a few burpees the correct way, I am almost able to do the full circuit of plyo in Insanity. I am learning to pace myself, no I can't keep up with every one in our Insanity class, however, I have learned that is okay not to be able to keep up.

I am proud that I have not given up, I don't make every single class, I have to take a day off every now and then to recover, sometimes because I am 55 years old and sometimes because I work weird hours that only alow 5 hours of sleep. But that is okay, I get back to it as soon as I can.

I am lucky I have found like minded people in my community, people that want to push themself a little bit further, people who want to jump, laugh, sweat, and lay on the floor totally wasted.

Yep let's do it again....


I am not a runner....

Posted by River on July 14, 2011 at 11:37 AM Comments comments (0)

First let me say I am not a runner, but I hit the treadmill this morning, only 1 mile, 1st 1/2 mile at a 12 min mile then 1/4 mile at 10 min mile and finished last 1/4 at 12 min mile pace.

Then I cleaned, disinfected, dusted and opened doors and windows to air out the open space and fitness room.

On to the Total Gym for pull ups, some day I will be able to do a real pull up. Gotta have goals, Then went into the open space to do full body push ups! Or did I really do a plank and slightly bent my elbows to lower down toward the floor a bit. I think that is more it. But working toward full body push ups.

Back into the fitness room for 10 minutes on the ellipitical. Good morning was wrapped up with breakfast at Baker's with my mother.

Insanity Cardio recovery tonight


We call it practiceÂ….

Posted by River on July 6, 2011 at 3:05 AM Comments comments (0)

We call it practice, at least I do and others I know do. I don’t take a class, I go to practice, so I can carry my practice with me throughout the day.


I practice breathing, it is breath that moves emotion through my body, releasing through my breath and vibration, which then sends bits of me off into all sentient beings for them to breathe in and share.


I practice wringing and twisting my body, just I as I wring and twist out a dirty rag so I might cleanse and purify my breath, which feeds and nourishes my spirit and my body.


I practice pushing and pulling and lifting and turning my body to open and strengthen as well as relax, so every breath I breathe in and flow out feeds and nourishes my spirit and my body.


I practice with deep concentration daily. I set aside time to be quiet and listen and love the gentleness and calmness of my breath. I practice with deep concentration on the strength and flexibility of my body daily, so I may be strong and flexible in all ways.


All of this, so my practice may become my life, and so I may share my life and practice with others.

Build your muscles

Posted by River on June 30, 2011 at 2:02 PM Comments comments (0)

It’s no secret that the biggest fat burning muscles in your body are your legs. Your legs are the primary muscles that drive your heart rate up, the more you use them the harder your heart pumps, which means you burn more calories. If you increase the amount of muscle you have, you will raise your BMR. The way to put on muscle is through strength or resistance training 3-4 times per week.

Your legs and glutes are your foundation. Strengthening them will help you stay pain and injury free throughout life. They help you lose fat. It's a fact that muscles need energy (calories) to survive, and the more muscle you have the more energy you'll burn - all day.

Swiss Ball hamstring work

If you're really strong, you can make it more difficult by using just 1 leg.

1. Lie on the ground with your feet up on a swiss ball.

2. Raise your hips so that you have a straight back.

3. This is the start position.

4. Bend your knees to 90 degrees.

5. The swiss ball will roll with your feet.

6. Make sure that you do not bend at the hips.

7. Hold for about a second.

8. Roll back to the start position.

9. Repeat.

Lunge with weights

This exercise is really good for your glutes and thighs. Pushing up powerfully out of the deep lunge is where the real work gets done. Make sure that your knee doesn't go past your toes.

1. Get a dumbbell in each hand.

2. Stand up straight with tucked hips.

3. Step into a deep lunge position.

4. Hold still for about 1/2 second.

5. Push off your leg to stand up again.

6. Repeat.

7. Swap sides and repeat


Booty Blast

This exercise becomes more effective if you go as high as you can and then push it just a little bit more. That extra increase in intensity does you lots of good.

1. Get onto all fours.

2. Keep your back as straight as possible.

3. Raise one foot upwards.

4. Try to keep a 90 degree angle between your hamstring and calf.

5. Make sure that you keep your hips level.

6. Once you get to the top, pump up your leg just that little bit higher.

7. Lower your leg back down, but don't touch the floor.

8. Remember to do this in a controlled movement.

9. Repeat.

10. Change legs

Split Jumps

This is a fantastic exercise. It gets your heart rate going and really works your glutes and thighs.

1. Get into the lunge position.

2. Spring yourself as high as you can into the air.

3. While you're in the air, switch legs.

4. Land in the lunge position on the opposite side.

5. Repeat.

Your back muscles comprise the second largest set of muscles, after the legs. Putting effort into training your back will pay off if you are looking to burn a large number of calories.

Barbell Bent Over Rows

Bent over rows with is arguably the most important back exercise you can do for pulling strength and thickness in the upper body. This movement works everything from traps to lats to lower back and hamstrings. Using proper form the weight should be hanging straight down from your arms at this point, directly below your chest. Your palms should be facing towards you. Feel free to use a bit of chalk if you are rowing really heavy. NO STRAPS!

To row: to start a row, use your back muscles to pull the bar straight up to touch your chest. The elbows should be tucked in, head up, back straight, and you should NOT bounce. Lower the weight under control and repeat.


Chin-ups and pull-ups

These two exercises are very similar. Pull-ups are done with your hands face down and clasped around the bar, while chin-ups are done with your palms up and clasped to the bar. In other words, pull-ups use an overhand grip and chin-ups use an underhand grip. The Total Gym has a bar that can be used for chin up and pull up, add weight to the rack to make it harder.

The Essence of Yin

Posted by River on June 24, 2011 at 2:43 PM Comments comments (0)

If we can stay too long in an unbalanced situation, the universe acts to restore balance.

When we are heavy in either yin or yang the universe throws us to the other side: our health may suffer; our lives may change. We must heed the need for balancing yin and yang, if not the re-balancing, “whiplash,” can be devastating; a heart attack could be the balancing force applied to us. These imbalances are often referred to as either a "deficiency" or an "excess." We can have an excess of yin or a yin deficiency; we can have an excess of yang or a yang deficiency. The cure is to apply the opposite energy to control the excess or deficiency.

Sarah Powers lists three very simple and very effective principles for the yin practice.

1. Come into the pose to an appropriate depth

2. Resolve to remain still

3. Hold the pose for time

Yin Yoga deliberately targets the deeper connective tissues. We want the muscles to be relaxed. If the muscles are warm and active they tend to absorb most of the tension of the stretch. When we do our Yin Yoga practice early in the morning, the muscles have not yet woken up; this is why we feel so stiff when we first wake up. Doing your yin practice before an active yang practice allows the stretching to settle deeper into our tissues.

In Yin Yoga, you will not generate heat internally. Feel free to wear extra layers of clothes and socks: keep the room a little warmer than normal. Have cushions, blocks and blankets handy for padding, and to sit on for most forward bends and meditation.

Above all, practice in a relaxed manner. If you have something to do right after your practice, decide up front to finish earlier than necessary, so you don't feel rushed at the end. Don't expect to have a "great practice" … that kind of expectation can be counter-productive. Expect to do the best you can do and … just be present to what arises.

As you come into a pose, go only to the point where you feel a significant resistance in the body. This advice applies to all styles of yoga - yin or yang. Let your body open up and invite you to go deeper. Once you have reached an edge, pause; go inside and notice how this feels.

The essence of yin is yielding. Yang is about changing the world; yin accepts the world for the way it is. Neither is better than the other.

I hope this helps you find balance.

Adapted from Bernie Clark’s Yin sights

Working out with DVDs

Posted by River on June 18, 2011 at 6:02 AM Comments comments (0)

Working out with DVDs

Everybody does. We watch TV and there is an advertisement for a great work out DVD that is going to transform your body. You order the DVD(s) and eagerly await its arrival. Finally it arrives; you insert it into your player and go for it. You go for it once, twice and if you really are excited 3 times! But, never touch it again.


Hmm, look at the DVD. Do you see just one person working out on the screen? No. Why? Well, because most people workout best with others. That is right, misery loves company. A workout buddy prods you to show up and finish the job. Heck, if we could do it on our own we would all be in the shape we want already.

Get yourself a workout buddy or 2 or 3 and pull out a DVD and get your sweat on. We have 100s of DVD at River, lots of space for you and your buddies, weights, bands , trampolines , jump ropes, etc. Join one of the already scheduled classes or create your own. Make it happen.

Increase Your Metabolism

Posted by River on June 10, 2011 at 4:41 PM Comments comments (0)

Increase your metabolism

Stop slashing calories

Restricting calories signals the body that there is no food available, so it stores the energy slowing down its metabolism. Keep your metabolism revved eat regular meals with snacks to give your body a constant supply of healthy fuel.

A sure way to slow down yours is by depriving your body of fuel. Food stimulates the metabolism, a process called “dietary induced thermo genesis.”

Be smart about how you jump start your metabolism

Eat breakfast. Break Fast. You have been fasting all night, eat for Pete’s sake. Give your body healthy fuel to energize your day. Eat a whole grain, a piece of fruit, and protein.

Fuel your body for energy

You wouldn’t add water to the gas in your car why use poor fuel in your body? Read the ingredients, the fewer the better and all of them should be part of the basic food group.

Let’s look at 2 different strawberry yogurts:

Serving Size: 1 container/ 6oz / 170g

Calories: 170

Calories from Fat: 15

No fiber

Carbs – 33 grams

Sugars – 27 grams

Cultured Pasteurized Grade A Low Fat Milk, Sugar, Strawberries, Modified Corn Starch, High Fructose Corn Syrup, Nonfat Milk, Kosher Gelatin, Citric Acid, Tricalcium Phosphate, Natural Flavor, Pectin, Colored with Carmine, Vitamin A Acetate, Vitamin D3


Serving Size: 1 container/ 6oz / 170g

Calories: 120

Calories from Fat: 10

No fiber

Carbs – 21 grams

Sugars – 20 grams


In yogurt, try to keep the carbs below 15 grams, which really means no fruit flavor. Add your own.

Get your sleep.

Ever notice that when you are tired you want to eat! Yeah your body is drained; your mind is in a fog. Spend about 30 minutes before bed and prepare your body and mind for rest. Take a warm shower or bath, treat your skin with oils, stretch the kinks out, make the bedroom cool and dark. Turn your clock’s face away from view. Add ambient noise like a fan. Go to bed at the same time and get up at the same time. GET 8 HOURS of sleep along with the 30 minutes you unwind with before bed.

Build some muscles.

Put on 5 to 10 pounds of lean muscle, it will rev up your resting metabolism. Your body will roughly burn an additional 100 calories, each and every day, and if you add aerobic activities like fast walking, dancing, you are burning extra calories and taking care of your heart.

Left weights, your body weight is all you really need, but every now and then add a few cans of soup, a big rock, or old fashioned weights. Lift light AND lift heavy. Once in a while lift really heavy. It is ok if you cannot lift the heavy weight but 1 or 2 times, that is building the muscle and eventually you will be lifting that heavy thing 15 times. Always go slow, keep the spine neutral and your core tight.

River winter events

Posted by River on January 7, 2011 at 2:20 PM Comments comments (2)

I hope the new year brings you peace.


River has lots happening, Joe, Kathleen and I continue to offer Yoga classes. Tuesday and Thursday night group exercise is growing strong, and some members have added their own group workout on Wednesday and Sunday evening, please feel free to join them. Friday 4:30PM free dance has started back up for the winter season. 6 AM group exercise continues, though I may not always be there others are. Nikki Hunt begins 6 weeks of Hula Hoop Dance this Tuesday night 7 PM, give it a try.


The front door lock continues to give us a problem. You must hold the knob, pull toward you as you wiggle the key up and down while turning. I hope to change this out for a key card entry soon. Keys are working it is the lock giving us a hard time.


Last year we bought a new treadmill, and TV, many new DVDs and oh yeah the desk has been removed....more space yeah! The center window sill is acting a desk with the insurance binder for new members to sign, if you missed signing one please open the red binder and fill one out.In the binder is a place for checks and the sheet to mark your payment. Thanks for supporting River with your timely payment.


See you at River.



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