Tag Archives: strong

The Murray Story

I was first introduced to Murray at KW Art of Fitness. On Monday mornings, diligently at 9:30 a small group of us show up to be “finessed” into fitness. Our group was followed by a one-on-one training session between our Instructor, the Amazing Steph (her words, not ours…), and the even more amazing, Murray.

I don’t remember when it started to happen, but one day, at 10:15 as the door opened to the studio, we all exclaimed: “Hurray! Murray’s here!!!!” It meant our torture (aka Pilates Class) was nearly over. It was a good ego stroke for Murray who, is to me humble and kind by nature. Each week, Murray would saunter in…peek in our studio room and slyly quip, “Well, ladies….just remember: Drink Water, Drive On.” It became a “thing”. Us rejoicing in Murray’s arrival! The creak of the door, his jovial saunter followed by the inevitable line and so it all began. Our relationship with Murray – this little boy inside a “larger than life” persona.

Eventually, we decided we should have t-shirts made with this saying and surprise him with them. He was dumbstruck (I suspect this didn’t happen with Murray very often) when he showed up one Monday morning with us all wearing our bright pink t-shirts in honour of his arrival. We had a green one we presented him with and – according to Steph, he was pleased. In retrospect, I think he was shocked we did it – but that’s the kind of thing that happens in that studio – lots of little acts of kindness and humanity. We intended to have our picture taken all together – us in pink and him in green – and we joked with him that he would have to come up with some different lines. Where did “Drink Water. Drive on.” Come from anyway??? Apparently, according to Murray, it is an old army phrase.

Well….Murray….ever up for a challenge, went home and each week regaled us with a new phrase to catch us off guard. Later, Steph told us, he would run some of them by her for filtering (bad move…Steph has no filter 😊). He also checked in with her a few times to make sure he was not annoying to us. Anything but….in the few minutes we spent with Murray each week, we could tell that he had a heart of gold and a genuine love for life.

We were all shocked when we heard of Murray’s passing. He touched us, and, although we each really only spent about 15 minutes a week in his presence, we still feel a great loss.

We had planned back in the summer to make a calendar with the Murray-isms we heard each week – we’ve picked out our favourites to share here and Murray, always up for some fun, had even sent a list of the prospective ones to Steph who has graciously captured them in her artwork. We know Murray would be proud of this collection – of his finest “one-liners” – and would be happy to know that 100 percent of the proceeds of the sale of this calendar will be going to support The Bello Project at the Home Hospice Association.

Murray, you travel with us in our minds….and we share a piece of that for others to enjoy your love of life and laughter xo

The 9:30 Ladies, KW Art of Fitness

How High-Impact Exercise Actually Strengthens Your Bones

The article below can be found online, here.

Steph’s note: The proper technique involved in jumping up onto something is very important, because the of the force involved. You need to be sure you’re stressing the right bones and in the proper way so you do not damage your joints. Jumping down off of something is more difficult to master, in terms of technique, so always train with jumping up onto something, but then stepping carefully back down.

l4vfzhvjxcuta715s3jfWe’ve known for a long time that the more impact we put on our bones, the stronger they get, but we haven’t known how much that needs to happen. The New York Times points to a few studies that show just how much and how hard we need to jostle our bones to keep them healthy.

You might think that doing high-impact exercises like jumping is bad for your bones, but subjecting your bones to stress makes them stronger. The problem is that they need quite a bit of force—about 4.2 Gs—to strengthen the bones into old age. This includes exercises like running a 10 minute mile or jumping from a box of at least 15 inches. So, to keep your bones healthy for a long time, you’ll need to give them a little work:

So, Dr. Tobias says, young people and healthy adults should probably pound the ground, at least sometimes. Sprint. Jump off a box 15 inches or higher at your gym and jump back up. Hop in place. A study by other researchers published in January found that women between 25 and 50 who hopped at least 10 times twice a day, with 30 seconds between each hop, significantly increased their hipbone density after four months. Another group of subjects, who hopped 20 times daily, showed even greater gains.

Researchers are still figuring out more of the specifics on this one—especially in how to get the benefits of these high impacts when your bones aren’t capable of handling it—but for now it seems like putting a little stress on your joints is a good thing.

Study Finds Pilates Helps Back Pain Sufferers More than Other Therapies

Low-back pain is the most common cause of job-related disability in the United States, according to the National Institute of Neurological Disorders and Stroke. Odds are, you’re among the sufferers of this pervasive, chronic and painful health condition — and you’re always looking for better ways to find relief without taking pain medication all the time.

One method worth trying? Pilates.

To read the rest of the article, click here.

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