Reis Fitness & Yoga

12/31/2025

We all need to do better…

12/31/2025

Good advice from a doctor.

The best gift you can give your future self is strength.

Not the kind that shows off,
but the kind that shows up.

Strength to stand from a chair with ease.
To walk steady and sure.
To climb stairs without bargaining with your knees.
To carry groceries, grandchildren, memories, and your own independence.

Strength protects what matters most.
It supports your joints, preserves your bones,
keeps your balance sharp,
and your confidence alive.

Every time you move today,
you are writing a promise to tomorrow.
A promise that says:
I choose freedom over fear.
I choose ability over regret.

This isn’t about chasing youth.
It’s about honoring the body that has carried you through decades
and preparing it to carry you through many more.

Train not to look younger
but to live fuller.
To rise without hesitation.
To move without limits.
To age with power, dignity and grace.

12/26/2025

Practice every day.

12/22/2025

I have incorporated some of these in my classes. Please test yourself at home and use the numbers as a baseline. See if you can improve balance, strength, and endurance. I surprised myself with the sit to stand test!!

Researchers discovered five movement tests that predict lifespan more accurately than blood pressure.

The 10-second single-leg balance test reveals early aging warnings.

The 30-second sit-to-stand and the sit-rise assess strength and whole-body coordination.

Push-up capacity correlates with cardiovascular health and reduced heart disease risk.

Grip strength measures total body vitality and has a strong link to all-cause mortality.

Each test includes clear benchmarks and at-home exercises to reverse declines.

Read the full article for step-by-step guidance to extend your healthy years.

12/18/2025

Great information on leg muscles SOLEUS and GASTROCNEMIUS.

🦵 Your Calf Muscles = Your Second Heart ❤️

• The gastrocnemius & soleus muscles play a key role in blood circulation
• The heart pumps blood down, but getting it back up from the legs needs help
• That help comes from the calf muscle pump

🔄 How it works:
• Every step, walk, or muscle contraction
• Squeezes deep leg veins
• Pushes blood upward against gravity
• One-way valves prevent backward flow

💪 Why strong calves matter:
• Reduces strain on the heart
• Prevents blood pooling in the legs
• Lowers risk of:
– Varicose veins
– Leg swelling (edema)
– Blood clots (DVT)

📊 Research shows weak calf muscles = poorer circulation & heart performance

🚶‍♂️ Keep your “second heart” healthy:
• Walk regularly
• Do calf raises
• Avoid long periods of sitting

👉 Move more. Pump better. Protect your heart.

12/17/2025

Good information….

12/14/2025

12/07/2025

See you’re stronger and more powerful than you know.

11/30/2025

Pratyahara.

Although I do not teach Pratyahara specifically I do try to get participants to meditate and clear their minds. Similar but not the same.

Pratyahara is a Sanskrit term that translates as the "withdrawal of the senses". It serves as a bridge between the external practices of yoga and the internal ones of meditation and concentration.

Individuals learn to observe their senses and impulses without reacting to them, thereby conserving energy and gaining greater control over their minds.

Practice and Purpose
Pratyahara is the process of consciously disengaging the mind's reaction to external stimuli and turning focus inward. It is often compared to a turtle withdrawing its limbs into its shell, symbolizing the mind and senses retreating inward.
The purpose of pratyahara is to:
* Reduce distraction from the constant barrage of sensory information in the modern world.
* Calm the mind, allowing for emotional clarity and reduced mental stress.
* Prepare for advanced stages of yoga, such as dharana (concentration) and dhyana(meditation), by creating optimal conditions for self-realization.
* Cultivate inner awareness, leading to a deeper understanding of one's inner world and a sense of inner calm.

PubMed also has an excellent paper published on this topic.

Yoga has become a popular health and wellbeing practice that draws on ancient philosophy. Pratyahara is a core tenet of yoga practice and is often translated to mean withdrawal of the senses. Withdrawing from the senses plays a key role in aiding ...

11/30/2025

Looking forward to a wonderful December. 🎄