Blue? Manage Mood-Swings With Exercise

We’ve heard it over and over again about how exercise produces endorphins, those “feel-good” chemicals our body unleashes when we’re working out and releasing stored toxins in our muscles. We know that exercise improves our mood and in some cases even counteracts clinical depression, as well as improving a number of related health conditions such as high blood pressure, diabetes, obesity, and arthritis.

But how exactly does exercise help us to feel happier and more alive?

Aside from producing endorphins, neurotransmitters, and endocannabinoids – chemicals known to decrease anxiety, depression, sadness and negative thought patterns – exercise also boosts the immune system, producing a general physical well-being, and raises body temperature which has been known to calm stress.

Other benefits of regular exercise include:

  1. Increased confidence in one’s physical appearance and physical abilities.
  2. Increased range of motion and flexibility, allowing for pain-free enjoyment of a wide range of physical activities.
  3. Increased control over weight-gain and muscle tone, improved appearance and relief from minor aches and pains in the joints.
  4. Increased interest in healthy eating as a natural result of getting more in touch with our bodies, which in turn will decrease the amount of toxins in the system that feed negative emotions
  5. Increased social interaction can have positive effects on one’s mood and disposition if one chooses to work out with a group, take a class, or join a gym

Generally, the more you exercise the more these benefits are pronounced in your body and life, and the less you’ll find yourself combating depressive episodes and negative mood swings in life.

Overall, if you wake up with the Blues, consider going for a brisk walk, or maybe jumping some rope. You will instantly note that your body is helping you improve your mood by producing feel-good substances and reinforcing the spirit of energy over lethargy, health over illness, and cheerful agility over emotional and physical stagnation. That little emotional perk that you need may be as easy as mustering up the willingness to go out for a brief walk, do some stretching in your office chair, or hit the gym after work.

Weak in the Knees? You CAN Fix That!

As we get older, many of us complain of weakness in the knees and chronic knee pain. Many of us see this weakness as part of the normal run-of-the-mill process of aging, and basically an inevitable malady of getting older. But boy is that ever Wrong! Strength and flexibility in the knees and legs are essential to maintaining our balance, coordination and health as we age, and yes, there ARE things you can do to strengthen your knees and legs so that they can carry you solidly and firmly throughout your entire lifetime.

One thing we must remember is that the knees are only one set of joints in a system of joints that support our entire bodies. So, for example, an injury to the hips or ankles will affect the strength and condition of the knees, because the system of joints in the body is all connected. Posture is critical to the health and strength of our knees, hips and ankles, and so is muscle tone around the ligaments that keep our joints functioning optimally. In order to keep our legs and knees healthy and strong, our entire bodies must be strong and tone, and our posture must be optimal.

At Morphe, our regular Gravity Training routine includes plenty of movements and exercises that strengthen the knees, hips and ankles as well as improving overall balance and posture. Here is a list of some of the basic exercises that help to maintain optimal flexibility and strength in the knees and legs:

  1. Squats ~ these strengthen and tone hips, legs, buttocks, knees and ankles and are an essential staple in any fitness routine. Using Morphe’s Gravity Training System to do your squats on the board also allows for variations such as single-leg squats with legs crossed over knees, or ski squats which help to strengthen knees, calves and ankles and encourage improve coordination. Start with sets of 25.
  1. Jump rope: three minutes of jump rope daily not only provides cardio and fat burning but also strengthen the hips, legs, ankles and knees, encouraging flexibility and strength in these joints. Variations on jump-rope techniques strengthen different leg muscles while also aiding balance and posture, all of which help to maintain better leg and knee health throughout life.
  1. Lunges: variations on this exercise help to open the hip flexors which in turn support mobility and flexibility in the knees. Again, doing these using the glide-board that’s part of our Gravity Training System allows for many variations that strengthen and tone the calves and buttocks, supporting the legs and knees. Start with 20 on each side.
  1. Step-ups: this exercise not only builds strength and flexibility in the knees, but also enhances balance and coordination, strengthening our posture and indirectly supporting leg and knee function as we walk and go about daily activities. Using a low surface approximately 2 feet off the ground, start with 15 forward step-ups with each leg. Variations on this exercise might include extending the raised leg either in front, to the rear or to the side while stepping up.
  1. Walking: This should already be a part of everyone’s daily routine, but it won’t hurt to remind you: walk at least 30 minutes daily and if possible 1 hour daily. Try to walk on different types of terrain including concrete, grass, sand and indoor flooring to strengthen your feet, ankles, legs, knees, buttocks and hips. There is no greater exercise for building strength, balance and posture than daily walking, and your knees and legs will thank you as you grow older.

Burn Baby Burn! 7 Tips to Heat up Your Metabolism

Wondering how to get the most out of your workouts – how to get your burning speed from 0 to 100 in a matter of minutes? Here are some general lifestyle tips that will keep your metabolism burning optimally so you’ll really see those results quickly this summer!

  1. Eat Breakfast! This is a simple fact: everything that burns needs fuel. If you want your metabolism to start off the day in Burn-mode, give it something to burn! Be it fresh fruit, whole grains, eggs, bacon or dairy products, breakfast is the meal that clenches your burning agreement at the start of the day.
  1. Stretch! People who stretch in the morning and throughout the day enjoy increased range of motion and always seem to look great. This may be due to the increased supply of oxygen to the brain and other vital organs that is produced by regular stretching of the body, which also coincidentally leads to a faster metabolism.
  1. Hydrate! Most people have no idea how quickly a human body becomes dehydrated. It is said that by the time your mouth feels dry and you feel thirsty, advanced dehydration is already underway at the cellular level. Needless to say, your body cannot efficiently burn calories for fuel under this debilitating condition. The average human body should consume at least 6-8 glasses of water daily for optimum health and function. This will help to maintain a healthy metabolism as well as digestive regularity.
  1. Snack! In order to keep the metabolism burning, the body requires constant supplies of proper fuel. Essentially, some foods truly nourish the body and encourage increased metabolic activity. These foods include all varieties of raw fruits and veggies, particularly berries, lemons, limes, apples, beets, carrots and all green vegetables; nuts such as pecans and almonds, or nuts in the form of nut-butters; and low-fat animal proteins such as yogurt and cheese, fish, chicken or turkey. Avoid refined sugar and wheat products, fried and processed snacks and things filled with chemicals like High Fructose Corn Syrup. By eating several small snacks throughout the day and remaining active, your metabolism maintains optimal burning levels all day long as it receives small offerings of nutrients it can convert into fuel.
  1. Juice! Drinking raw juices containing such fruits and veggies as pineapples, papaya, cucumber, celery, kale, berries, mango, apples, kiwis and bananas—particularly early in the day—kickstart and fuel your metabolism while also providing hydration in the form of liquid nutrients. Although juicing does not take the place of drinking sufficient water, a juicing regimen in addition to regular daily hydration means your body will be functioning at a standard above average, and your metabolism will have the support it needs to burn fat and calories at its maximum capacity.
  1. Exercise! It can’t be said enough times: exercise is essentially what causes your body to burn fat. Without it, there is no burning, there is no conversion of stored nutrients into fuel for energy: In fact, there is No Energy and we become swollen, sloth-like, lethargic and, very often, depressed. A simple routine of 25 jumping jacks, 25 squats, and 25 push-ups daily is enough to heat up your metabolism to ensure a day of healthy metabolic activity and prevent weight-gain while strengthening the body’s muscular system, improving posture and training your body to burn!
  1. Sleep! Not getting enough sleep is one of the chief contributors to a chronically sluggish metabolism and its consequential complications that include inflammation, compromised immunity, and weight gain. A minimum of 7-8 hours of sleep a night is required by most adults to provide sufficient rest for all of the metabolic functions of the body. Like any other organism, a tired metabolism cannot work as hard as it should. Rest your body properly and feel the difference in increased vigor, strength and energy in the morning.

What’s Love Got to Do With It?

“Love”… not exactly the word you expect to hear when the subject of the conversation is fitness, strength and personal training. But ironically, at Morphe, it is precisely this word: LOVE – this concept of total wellness, wholeness at the physical, mental, and spiritual level – that drives our training philosophy.

“Love?” you ask.

Many people believe LOVE to be an acronym for “Life Of Vulnerable Emotions” in which we are always the victim.  At Morphe, our aim is to transform that mindset into the philosophy of “Life Of Vowed Empiricism” in which we learn, grown and derive strength and power from every experience.  And the key to this is Love.

Let me explain how this works.  Love is the force that motivates every constructive action in human behavior.  There is no greater joy in life than love. In fact, love is the very thing that brings you here and makes you walk through that door in the first place; and love is what you come for.

The energy that is required of you to work out every muscle in your body is love. Focus is love.  Tough love is love. Pushing yourself one inch further is an act of love: love that you give to your body, love that you give to your goals, and love that you give to yourself.

Caring for yourself is an act of love. And love, my friends, is the source of strength.

In order for you to commit to your workout routine, to the plans you’ve made, to the goals you’ve set for yourself, you must love every one of those things, and above all, you must love yourself.  This is the point of departure that we use at Morphe to guide you through your transformation from where you are at this moment to where you want to be one hour from now, one year from now, ten years from now.

Love is the force that unites mind, body, and soul. Love is the breath that makes every movement heal and strengthen your body, your concentration, your confidence, and your faith in yourself. Love makes you get to your workout, makes you do every rep, makes you give it your best, and fills you with joy and endorphins while doing it.  Love is the reason you set goals and then do everything possible to achieve them.

Love is the reason you’re doing this. Love is the source.  Keep that in mind always.

The Morphe Method: Anti Aging Treatments

Morphe Method Anti-Aging Spa Treatments cleanse, heal, strengthen, polish and rejuvenate!

Your skin is your body’s largest organ, so treat it right! Photo aging skin damage such as wrinkles, brown spots, and lax skin caused by sun exposure can be prevented—and minimized—with proper sun protection, such as sunscreen, and various anti-aging treatments. We’ve got lots of tips to keep your skin looking its best, and staying its healthiest, here @ Morphe Life Spa.

Luminous Massage

Relaxation, Rejuvenation, Stress Relief, Enhanced Immunity, Increased Circulation, Improved Detoxification… these are just a few of the benefits of a therapeutic massage. Research continues to show the power of therapeutic touch — ranging from treating chronic diseases, neurological disorders, and injuries, to alleviating the stresses of our modern lifestyle. Our massage offers the option of hot stones applied directly to the body for the added benefits of profound healing and stimulation that these provide. Come in and reward yourself with an experience that will leave you feeling renewed and fortified, and leave “glowing.”

Body Polishes

Cleanse, pamper and revive your largest organ with an exfoliating Body Polish using salt or sugar to gently remove toxins, dead skin cells and surface irritants from the skin.  This delightfully revitalizing treatment exfoliates and hydrates your skin, leaving it smooth and soft as never before. It’s like the experience of a luxurious facial for the entire body!

Ultra-Cavitation (non surgical “lipo”)

This noninvasive technique is considered a non-surgical alternative to liposuction and achieves a substantial reduction and elimination of accumulated fat deposits. Ultrasound waves liquefy fat cells so the body can eliminate them naturally. This treatment also tightens and rejuvenates aged, flaccid skin and relieves inflammation, leaving you slimmer and more toned.

Infrared Pressure Body Wrap

Automated Compression sleeves provide a full-body Lymphatic Drainage that removes all excess toxins from the body, leaving you radiant and energized. Infrared heat is used to improve circulatory, cardiovascular and immune system function as well as eliminating cellulite trapped in pockets beneath the skin. Experience the total body glow of this powerful deep cleansing!

Electro Muscle Stimulation

This treatment helps you burn fat, tone, increase muscle mass and strength, and fine-tune the nervous system as well as the lymphatic system for an experience of total rejuvenation.

The Morphe Method: Individual Cardio Boxing & Kickboxing

Cardio Boxing or Kickboxing is a style of Martial Art training that emphasizes cardiovascular conditioning and toning thru the practice and application of Martial Arts striking techniques. This practice builds strength, balance, focus, flexibility, and reinforces physical as well as mental agility, without the often harsh discipline and contact common to other forms of Martial Art training.

The Morphe Method for Total Fitness: Happy Mind, Healthy Body & Strong Soul

The Morphe Method incorporates every aspect of wellness into a series of classes and treatment options that address physical, mental, and spiritual conditioning: building strength, balance, endurance, and inner peace.  Let’s select which Method components are right for you and get you on the road to total, holistic self-renewal!

Roberto Santamarina, CSCS, is a Master Trainer dedicated to health, fitness and life coaching. Morphe Studios is Roberto’s Gift to his beloved Miami – a boutique fitness studio devoted to unleashing your hidden potential for growth and life transformation through physical activity, spiritual awareness and positive habits that help you achieve all of your personal goals.

The Morphe Method, rooted in Roberto’s philosophy of unifying mind, body and soul, along with his caring approach of focused personal attention to each client, guarantees that your experience at Morphe will be specifically tailored to satisfy your individual needs. Roberto has assembled a team of masters in health, wellness, fitness and spa treatments to ensure your results will encompass every area of your life to guide you toward the total transformation that you dream of!

“The Key to achieving a true metamorphosis is to think positive, take action and develop a well-balanced you.”
—Roberto Santamarina