Personal Training Zone- Pilates. Tai Chi Qigong & Fitness/Sports Training

Personal Training Zone... FITNESS... WHEN IT MATTERS!
4010 South 2700 East.  Holliday, Utah 84124

With 25 years experience in Health, Fitness, Weight Loss and Sports Performance,
We have training programs for all ages, levels of ability and goals. Home, Gym and Outdoor programs available by appointment.  PLEASE SEE OUR TRAINERS PAGE TO CONTACT A TRAINER FOR A FREE EXERCISE AND NUTRITION CONSULTATION- $35 VALUE.

From Pilates to Tai Chi and Qigong, Functional Strength Training to Cardio Interval Training, Core to Flexibility Training AND Therapeutic exercise to Balance Training and MORE!

Experience the benefits of Qigong and Tai Chi Easy for 

Stress reduction, health, vitality, inner peace and MORE!

Please join us at Meet Me on 33rd-
1565 East 3300 South 
Salt Lake City, Utah.

Monday's 6-7pm
Saturday's 8-9am
No experience necessary!  DONATION BASED.
($10-15 recommended),  Drop Ins Welcome.
*ADDITIONAL LESSONS AND CLASSES AVAILABLE BY APPOINTMENT.  Call, Text or Email Scott White for more info or to schedule.  Chi hikes and outdoor classes to be scheduled soon for May thru October/2018.

The 5 Best Exercises-according to Harvard.

Please enjoy this article:

Click this link The 5 Best Exercises for a Healthy Body for full article.

For guidance on how to develop a personalized exercise program, please contact one of PTZ's Trainers.

Download FREE E-book by Dr. Roger Jahnke click HERE

How Tai Chi Makes You Stronger

How Tai Chi Makes You Stronger
TIME Magazine article by Amanda Macmillan 

In today’s world of high-intensity fitness fads, one might wonder whether tai chi—characterized by its slow, deliberate movements—is a worthwhile workout. But the ancient Chinese practice has been linked to myriad health benefits, from improved immunity to lower blood pressure to reduced inflammation. Now, a new review of research says it may help older people avoid dangerous falls, as well.

For complete article and video, click this link.

10,000 Steps per day - Activity Conversion Chart

How Active are you?

Very Inactive- 2,500 steps or less per day
Inactive- 2,501-5,000 steps per day
Moderately active- 5,001-7,500 steps per day
Active- 7,501-10,000 steps per day
Very active- 10,001 steps or more per day.

Activity examples:
*TAI CHI = 3,630 steps
*Circuit Training = 5,340 steps
*Cycling 13 mph = 5,340 steps 
*Dancing = 3,000 steps
*Golf (carrying clubs) = 3,660
*Golf (cart) = 2,340 steps
*Hiking (uphill) = 6,360 steps
*Pilates = 2,970 steps
*Skiing (downhill) = 3,990 
*Weight training = 3,990 steps

Source:  Healthy Utah

Qigong for Anxiety

QIGONG Strategies for Managing STRESS & ANXIETY

Overcoming anxiety after it's developed into a major difficulty in your life can often be confusing and upsetting. However, anxiety disorders are very treatable problems. 
Here's the first of 4 effective strategies to help you relax & overcome anxiety.
1). 5 Finger Qigong Meditation- click this link-
"Inhaling and exhaling helps to rid one of the stale and take in the fresh.  Moving as a bear and stretching as a bird can result in longevity." - Lao Tzu

Qigong for Anxiety (continued)

2). INSTANT RELAXATION:  1.  Take a deep breath & hold it in. 2.  Tense EVERY muscle in your body for 5-10 seconds.  3.  Release & relax every muscle as you slowly exhale.

3). 1-3-2 BREATHING:  Example-  inhale through your nose deep into your belly  (expanding your belly)  for 6 seconds. Hold your breath for 18 seconds. Exhale for 12 seconds drawing your belly in & up contracting your abdominal muscles to fully exhale all the spent air out of your lungs. Repeat 6-12 times. NOTE:  ON ALL BREATHING EXERCISES PAY PARTICULAR ATTENTION TO FULLY EXHALING. ONE OF THE SYMPTOMS OF ANXIETY IS FEELING LIKE YOU CAN'T BREATHE. THE KEY TO CHANGING THIS PATTERN IS TO FULLY EXHALE. ONCE YOU HAVE FULLY EXHALED, IT BECOMES EASIER TO TAKE A FULL INHALE.

Inhale slowly through your nose, deep into the lowest part of your belly.  Exhale slowly.  Pause. Repeat often.
Try these strategies & practice the ones you find most helpful DAILY or whenever you begin to experience symptoms of anxiety. I hope you find inner peace with these practices.
Take great care. Ch'i Blessings. Scott

The Three Intentful Alignments

"Inhaling and exhaling helps to rid one of the stale and take in the fresh.  Moving as a bear and stretching as a bird can result in longevity." - Lao Tzu

THE THREE INTENTFUL ALIGNMENTS  by Dr. Roger Jahnke & Rebecca McLean

FIRST MINDFUL ALIGNMENT- adjust & regulate your posture & body movement

Sit or stand upright, or lie outstretched. Visualize a connection lifting the top of your head into the heavens. Next visualize a connection from your sacrum to the center of the earth. The upward lift and downward pull opens the center of the body and fills the body with life-force energy. Aligning the spine creates spaces between the vertebrae, helping to release any compression on the nerves, which can cause pain or discomfort. Adjusting your posture allows for the space your organs need to function optimally and also optimizes the inner flow of blood and lymph. 

SECOND Mindful Alignment -- Adjust and deepen your breath.
The breath is the most powerful tool for gathering life-force energy and mobilizes the body’s healing and revitalizing resources. Plus it is the easiest to practice. Inhale slowly through your nose, and hold your breath for a count of one, one thousand; two, one thousand; three, one thousand. Allow your breaths to be deep, slow and relaxed, but not urgent. On the exhalation, relax even more. 

Third Mindful Alignment -- Clear your mind.
An ancient healing proverb states, “When the mind is distracted, the energy scatters.” Briefly, or for as long as you wish, focus your mind on something simple like clouds drifting across the sky, water flowing in a river, or as waves against the shore. Let go of any thoughts of the future and the past. Simply become mindful or present noticing with where you are, what you are doing, and what you are sensing.

To conclude the Three Mindful Alignments, smile gently to yourself. This gentle smile engages the limbic portion of the brain, the part of the brain and its neural structures that are involved in emotional behavior. This supports the brain chemistry for feelings of well-being 

Beneficial Moves from Tai Chi, Qigong & Chinese Yoga

Beneficial Moves from Tai Chi, Qigong (chee gung) and Chinese Yoga
By Larry Cammarata, PhD

Imagine a free, natural medicine that is as healthy for you as pristine mountain air and organic food. Further imagine that this medicine is reputed to strengthen your immune system, prolong your life span, increase your energy, uplift your spirit, vitalize your sexual functioning, enhance your general health, relax your body and calm your mind. Does this sound like another far-fetched health claim? Well, for thousands of years, millions of Chinese have highly valued this “medicine,” known as qi (or chi, pronounced chee), which can be activated through the practice of qigong and tai chi.

Qigong (pronounced chee gung) is an ancient Chinese exercise and healing system that is over 2,000 years old. The word qigong derives from the Chinese words qi, meaning “energy,” and gong, meaning “work” or “practice.” The term can be translated as “energy cultivation.” The practice of qigong is used to promote the free flow of energy through relaxation of the mind, body and emotions. By circulating and balancing this energy, qigong harmonizes mind and body, nourishes the internal organs and enhances the functioning of one’s immune system.

The movements of qigong are similar to those of tai chi chuan (or tai chi), although usually simpler in form and therefore easier to learn. The relative simplicity of qigong makes it very accessible to virtually anyone who would like to learn an authentic, comprehensive mind-body practice.

A Moving Meditation
Although qigong cannot be reduced into one simple category, I’ve found it useful to introduce this system to new practitioners as a “moving meditation.” Everyone interested in fitness and health knows about the benefits of physical movement. Meditation is also finding its way into the mainstream, becoming widely accepted for its contributions to health and healing. As a moving meditation, qigong can be regarded as a mindfulness practice combining concentration and present-centered awareness. A mindful approach to movement helps to lower stress, increase energy, improve concentration, raise body awareness, promote relaxation and decrease the incidence of injury. A mindful approach to qigong practice cultivates a refined awareness of energy flow, along with the ability to direct energy to various parts of the body for the purposes of healing emotional and physical traumas, reducing stress and pain, and rejuvenating mind, body and spirit.