Coming up on this episodeof Focus we show you bodies in motion. Anti-gravity yoga turns your typical exerciseroutine upside down. While another new programin the Lehigh Valley raises the bar on yourusual workout routine. We’ll explainplus share tips to fit 30 to 60 minutes ofphysical activity into your day. And show you what makesParkettes’ Gymnasts a perfect 10. This Focus on fitness starts right now. Focus showcasesthe people, places, and issues that matter to you. Everybody has a story. These are the storiesthat uplift and inspire. Right here inyour neighborhood. Focus on what matters. You never know whatyou’re gonna see when you tune into Focus. Support for Focusis provided by: Univest: Banking, insurance,investments. Fellowship Community: Continuing care with spirit. And by viewers like you. Thank you. Welcome to our Focusfitness special, Bodies in Motion. I’m Laura McHugh. And I’m Brittany Garzillo. Studies showthat regular exercise controls weight,improves your mood, boosts energy,and combats health conditions including heart diseaseand high blood pressure. Guidelines recommendkids get 60 minutes of physical activityeach day and adults gethalf an hour. Our first story takes usto Parkettes Gymnastics in Allentown. Last fall I spentthe day at the Parkettes National GymnasticsTraining Center where groups oftalented athletes train for hourseach day to become some of the world’smost elite gymnasts. Becoming an Olympic gymnast takes both willand power. Balance, bends,and back flips, each week more thana thousand gymnasts push their bodiesto the limit at the Parkettes NationalGymnastics Training Center in Allentown. Gymnastics is a sportabout perfection and you have–I’m a perfectionist. Perfectionist and powergymnast superstar Elizabeth “Ebee” Pricefrom Coopersburg called Parkettesher home for the past 15 years. I’ve been heresince I was three. I actually got startedwhen my mom, uh, thought I hadtoo much energy as a little girl. I know all the coaches,they’re like another set of parents. It’s likean extended family. And they really taught me a lot as far as, like, being motivated and determined, and they’ve pushed me to reach my goals when I thought I wouldn’t be able to. Reaching goals she does! At the age of 18Ebee holds the title for the 2013-2014 World CupAll-Around Championship. She was a US Nationalteam member, and an alternatefor the 2012 Olympic team. I’ve been able to grow up with all these greatelite athletes around me and all thesegreat coaches, and all these girlswith wonderful attitudes and motivationbeing my role models. If you don’t havethat example for you, it’s hard to knowexactly what you wanna be and how you wannaget there. Her shoes will notbe filled for a long, long time. Up. Strong snap, up. That was better. Donna Strauss sees it allfrom the sidelines. Donna co-directs Parkettesalong with her husband Bill. She coaches elite athleteson everything, from conditioningand skills, to diet and lifestyle. It takes a specialindividual that is readyto persevere, have a great work ethic, uh, wanting to havegood physical fitness because you’ve gottabe very strong and flexible to dogymnastics. The Parkette programwas established in the early 1960s. Together, Donna and Billhelped develop over 130 nationalteam members, 3 Olympians,and 10 World Championship team members. It builds confidence, it builds self-esteem, and it helps to developchildren to want to go after their dreams. What’s your ultimate goal? Making it tothe 2016 Olympics. Elite gymnast, 14-year-oldChristina Desiderio, commutes fromHackettstown, New Jersey, to train 40 hours a week. Christina spendshours on the beam perfecting every inchof her performance. Takes a lot of hard work. You can get frustrated, but you can’t get upset and say, like, “I can’t do this. ” You just need to keep going and try your best all the time. You’re a failureif you’re afraid to try something new. So, we try to inspire them, set goals,and to. . . if you reach one goal,you’re gonna go a step higher and higher. While Ebee stillsports American pride on her finger tips, she recently retiredfrom USA gymnastics to competein NCAA gymnastics at Stanford University. I plan on majoringin biomedical engineering. But says she’ll alwaysbe Parkette proud. No matter what sport you’re in, it’s always importantto go out there and do your bestno matter what. Just give yourone hundred percent, even if that meansmessing up a thousand times. And that the mostimportant thing is to have fun. For Focus, I’m Brittany Garzillo reporting. Thanks, Brittany. To learn more abouta new exercise opportunity in the Lehigh Valley,we’re now joined by another Brittany. Brittany Morse ownsBarre3 in Allentown. Brittany, thank you so muchfor joining us today. Thank you so muchfor having me. So, if somebody’snever heard of Barre3, can you describe itfor us? Absolutely. Barre3 is an amazingwhole body health brand. It focuses on connectingwith family and friends, nourishing the bodywith whole foods, and moving your bodyevery single day. How often are youoffering classes? Seven days a week. We have classesas early as 6am and as lateas 7:15pm. Brittany, how is itdifferent from a traditional barre class? Something that wereally pride ourselves on is the varietywithin our classes. So, all of our classesare 60-minute long, they’re set to reallyfun, upbeat music, and you can come inwhether you’re an elite athlete,a newer expecting mom, or if you’rea couch potato just trying it outfor the first time. So, we have tonsof modifications for our clients, tons of variety, and an amazing instructorwho’s right there for you. I’ve heard it described asballet meets yoga and Pilates. Do you think that’sa good description? Absolutely. We take the gracefrom ballet, the wisdom from yoga, and the strengthfrom Pilates, blend it together in a beautiful60-minute class. Now, who’s a goodcandidate for this class? Honestly, anyone. No experience required. You could be 20 years old and never worked outin your life, all the way upto 70 years old. Come on in. We’re here for you. Will you show ussome of what you’d see in a typical class? -I would love to. -Great! So, should we grab chairs? Start with that? Okay. So, we’ll eachgrab a chair. And do we wanna set themat the end of our mats? Sure, you can turnthem around. And this is greatfor anyone who may be nervousto come into a class. They can try anyof these postures at home rightwith their own chair. So, we’re gonna startwith something called “standing seat work. ” Let’s grab ourBarre3 core ball. And this ballis really squishy. And light! Very malleable. We’re gonna come abouta forearm’s distance away from your chair. Feet are hip widthdistance apart. Use that core ball,place it right behind your right kneecap. Firm your heelto seat, place your handsright back onto your chairand hold right here. So, we’re gonnareally focus on rootingthat left foot down into the floor. Keeping your hipssquare and center strong, lengtheningwithin your spine, right out the gate–you can stay right here. You’re targetingthat back line of your body into your glute,into your hamstring. I can feel it,I feel it right there. It’s a burner! Instant feedback. Option two,you can start a little pulsefirming that heel right towardsyour seat. Option three,if you wanna layer on just a little bit more, you can join meand bring your hands right into heart center. Oof. I’m gonna staywhere I am, because I’m feeling it. This needs balancefor sure. Yeah, just one exampleof how we offer tons of optionsfor our clients. And if for some reason,if the core ball was not workingfor you, you can just ditch it. You can dothe entire posture without the core ball just pulsing that heelright towards your seat turning on the backline of the body, activating the glute,activating the hamstring. And this is a verysmall movement, right? Teeny tiny. We love to call itour Barre3 inch. And it’s one stepin a three step formula that happensthroughout our class. How about another one? I canreally feel that in my calves. Yes, let’s step intosomething we call carousel horse. So, we’re gonnastep forward with our left foot. Right foot steps back, soften both kneesand hold right here. So, we’re going intomore of a lunge position? Absolutely. So, we’re gonna check inwith our foundation. The left footis rooted into the mat, and we’re gonnaglide our knee over the ankleprotecting the joint. Squaring off our hipslike little headlights right out in front of us. I feel itall through my hips, ’cause we talked,I have mommy hip carrying my sonon my hip, and I’m feeling thisthroughout my hip region. I’m getting thoseearthquake shakes. Yeah, we love thoseBarre3 quakes. It is energybeing created within your body,which ultimately is going to burn caloriesand rev your metabolism. So, just chilling herein our isometric hold, you’re targetingthat entire lower body. From here we’re gonnatake that one inch, Barre3 inch,and lower that back knee down one inch,up one inch. Down one inch,up one inch. An option if thatis not working for you today, you can stay inthe isometric hold. Option two,you can lift that front left heellayering on a little bit moreof a balance posture, or maybe evenbring those hands into heart center. I’m shaking and quakingright there with you. Me too! Absolutely, I shakeevery single class. Every class. So, we can stand tall. And I’ll take youto one more posture. And we can come downto the floor. Grab your core ball. We’re gonnahave a seat, and we’re gonna usethis core ball behind our low backtucking it right behind us like a little bunny tail. Okay. And we have lotsof options here as well. So, let’s startwith bringing our hands into heart center. Lifting the spine tall, activatingthat center, rooting the sitz bonesdown into the floor. And then can yousoften your shoulders down your back? Instantly your coreis engaged working the entire trunk. Lengthening the spine,working on that core strength. You can take a littletwist to the right hand side, turning the oblique onjust a little bit more, and then comingback to center. And then overto the left hand side. Coming back to center. Oh, I really feelthat in my core. Mm-hmm. So, we have lotsof options in this posture as well. You can layer ona little bit of upper bodyif you wanna pull the elbow back, and then comeback to neutral. And if you wantedto layer up further, you just grab yourlight handheld weights and continue here. And Brittany,this is something you could do in the comfort of your own homeif you needed to, right? Absolutely. The beautiful thingabout Barre3 is we can alwaysbe with you. There’s a huge libraryof online workouts ranging from 10 minutesto 60 minutes. You can do themat the comfort of your own home, you can do themat the park, we even have options. . . you could do itat the beach! Oh, that sounds fun. These are very light weights. But they get very heavyvery quick. They do! So, you always havethe option to ditch themat any time, and find that posturethat works best for you and make it your own. And Brittany,I think we have time for one more. Fabulous! If we can keep it quick. Yes, we can popthe core ball right back ontoour tripod, and we’re gonna finishin an all fours posture. Okay. So, swinging the legsbehind you. Oh, I can feel itin my legs already. Get this out of the way. Bringing your handsunderneath your shoulders. Knees underneathyour hips. So, option oneto stay right here. It’s a variationof plank lengthening the spine. Option two, you can extendone leg behind you feeling that catchwhere your hamstring and your glute meet. Option three,you can take this into a balance posturelengthening the opposite handout in front of you, and just holding here. Full body work,not even moving. Instant shakesand quakes. Instantly. Instantly we feel it,and we are out of time. Brittany, thank youso much. Let’s stand back up. Thank you so muchfor joining us today. Well, if you’relooking for a new fitness routine, this one mayknock you off your feet. At the AntiGravityYoga Lab at Emmaus, a class calledflying fitness and yoga helps participantsfind their inner peace while often hanginginches off the ground. Inside the AntiGravityYoga Lab in Emmaus a flying fitnessand yoga class turns headsupside down. Bring your armsshoulder height. Palms to facethe picture side of the room. Find a nice stretch here. And exhale,close your wings. On this day,owner Kristine McCreary of Allentown servesas an instructor for the AntiGravityflying fitness and yoga class. It’s a combinationof fitness and yoga, some yoga stretchingand then the fitness, working the core,and working your cardio, and heart–gettingyour heart rate up. Exhale. Throughout the hour-long class, McCreary guidesher clients in a sequenceof exercises using a nine-feet widesilk hammock. The hammock isa great core workout. Everything you’redoing in it is using your core, whether it’s pullingor tugging, or crunches,or even in inversions, you still have to haveeverything engaged. Pump those arms. The hammocks are suspendedfrom the ceiling, allowing manyof the poses to take participantsinches off the ground. They’ll start out witha zero compression inversion. We always startthe class with that to just reallyhydrate your spine and elongateand decompress, let go, I mean, you actuallygrow a quarter inch in each class. You’re gonna be doinga lot of working out of your core,your upper body, lower body,but most importantly, you’re gonna be workingyour mind. Coming out ofyour comfort zone. Letting go,opening up, and being free. McCreary says the classoffers benefits to both body and mind. One of the reasonsshe started practicing yoga several years ago. I was going throughsome very intense infertility treatments, and I went to a holisticdoctor who suggested I take a meditation classand start doing yoga. I had eight miscarriages, and it wasn’t until, um,I actually delved into yogaand meditation I actually–I would always get pregnant but I would neverstay pregnant, and I actuallystayed pregnant, and I now havemy little girl. This journey helpedinspire McCreary to bring her passionfor yoga to the Lehigh Valley. What I’m reallylooking to give back is that same feelingfor whatever, whatever that personis looking for in their life, whatever they’reexperimenting with, and that’s whyit’s called the Yoga Lab. This class designwas developed by Christopher Harrison who is a worldOlympic gymnast. Katie Yeisley,a retired nurse from Emmaus, says fear ofthe anti-gravity hammock was one of herbiggest hurdles. Those first couple classes when you’re inthe fundamental class and you really usethe hammock, you’re like, “Okay, can I do this?” But then you justfeel so comfortable you’re not afraid. She says anti-gravityclasses have helped easeher joint pain. I was in a lot of discomfortprior to coming here, and it’s eased up a lot of thejoint discomfort I was having. And just beingupside down and being free, there’s just somethingabout that blood rushing to your headthat is just so interesting, and you really feelgreat after you leave. I definitely feelvery guided throughout the whole class. Kristine is very vocaland keeps you involved, but also keeps you in a good,happy frame of mind. One of the philosophiesof anti-gravity is opening upyour mind, being free, and finding yourinner child. Slide your heelstoward your tail bone. Determined to findmy inner child, I decidedto try it out myself with a posecalled “vampire. ” Bend your kneesinto your chest. Relax your head. And I want youto push your feet towards the window sideof the room. Just push theminto my hands, and then dropyour belly, turn your gazetowards the mirror, get that niceshoulder stretch. Drop your bellyeven more. Beautiful. McCreary says if you can dothree consecutive sit-ups you can do ananti-gravity class, but most importantly. . . There’s nothingto be fearful of. And the mostamazing thing is if you have anyhesitation of trying it, once you’ve done it,you’re gonna feel amazing ’cause you’ve triedsomething new. You’ve come outof your element, out of your comfort zone,and you’re just build– in life, it just helps youto build self confidence. Building a stronger bodyand mind through flying fitnessand yoga. To our heart center. For Focus,I’m Brittany Garzillo reporting. It’s great whenyou take a class and get your 30 to 60 minutesof exercise in at once, but it doesn’t alwayswork out that way. Here with tipsto incorporate physical activityinto our daily schedules is fitness expertand author Michele Stanten. Thanks for joining us,Michele. Thanks for having me. So, you’ve talkedto me before about somethingcalled “sitting disease. ” What is it and what arethe impacts of it? Sitting disease isthat we’re sitting too much. And what we’re finding outis too much sitting is the new smoking. In one study,being inactive for women over 30is a bigger risk factor for heart diseasethan smoking, than being overweight,or having high blood pressure. So, with all thetime-saving devices, the drive-throughs,TV, remote control. . . Remember we usedto have to get up and change the channel,now we don’t. Um, we’re sitting,on average, about 13 hours a day. And even if you getthat exercise session, that 30 or 60 minutesin a day, it’s not enoughto counteract the dangers oftoo much sitting. So, if you havea sedentary desk job, you’re in school,you’re sitting, you have to makesome time and get moving throughout the day. What happens istoo much sitting basically putsour body to sleep. That’s intereresting. What are some of the tips that people can doto help combat that? Well, what you wanna do is,first of all, being conscious of it. So, in one studythey found that sittingfor three hours– and this was in peoplewho were in their 20s– had changes intheir arteries that increasedtheir risk for heart disease. But what they foundwas that getting up every five minutesprevented that. So, set a timer, if you havea desk job, and every hourjust get up. If you cango to the bathroom, go to the bathroomon the floor upstairs so that you’rewalking a little bit more. If you can’tget away from your desk, we’re gonna show yousome exercises that you can do, but having that cueto get up and move. The other thing is, thinkabout sedentary activities. If you are sittingand watching TV, get up whenthere’s a commercial instead of fast forwarding,if you have it DVR’d, get up and move aroundduring the commercial. If you have kids, this happensto me a lot, I take themto their activities and they’re therefor an hour or two, and parents sit. Get up, go out,take a walk. Or even if you can’tget out and move, stand. You know, at least standingis better than sitting. Getting up and walkingand moving is even better. So, keepingthat in mind, activity monitorsare another great thing. I have the Fitbit. This tracks my steps. And so that wayit’s a cue, so you knowthat you wanna be movingthroughout the day. You wanna be aimingfor at least 7,500 steps, ideally get upto 10,000 steps a day. And that way you cancompete with your friends, too. Absolutely! It’s a great deviceto compete and see who does more. And it vibrateswhen you hit your score. Your goal for the day. So, it’s like “Yes, I did it!” So, Michele,can you show us some tips, or if you do havea relatively sedentary job where you’re sittingfor hours a day, or sittingfor hours at night. Can you tell uswhat we can do to help it? Well, we’ve got our chairs. So, if you havea desk job– And again, this depends onthe type of job that you have, but if you’re able towhere you work, when that timergoes off for five minutes, just stand and dosome, like, squats down into the chair. Touch and then come up. That’s low! That is low! I had to stopfor a minute. So, all of a suddenyou’re working those big musclesin those legs. If you can’t get up, you can stay seatedand just do some leg extensions. Extending and back in. Extend. And do both legs,do a couple of those. You can do heel lifts. So, come uponto your toes. And down. Some of the moves that you guysdid in the Barre3 routine you could even doat your desk. So, some torso twists. Twist to the side, and then to the other. It’s just gettingthose muscles moving so the blood’scirculating. Now, you can alsodo some other standing ones. And you can dosome of these, like, in line if you’re standing. So, again,the heel lifts, come up onto your toesand down. You can challengeyourself and come upon one foot at a time. And you geta balance challenge in there. Do you really do thiswhen you’re waiting in line? It depends, I’ll do thesewhile I’m brushing my teeth or something like that just to get a littleextra movement in. And it dependson the line. When I was sittingin the audience, I was back therestanding instead of sitting. Um, you can alsodo things, just bringyour leg behind, it’s less obvious,and squeeze your glute. It’s those little movements that can give yousome big results, and just get youactive throughout the day. Or try balancingon one foot. And these arereally doable. I mean, you reallycould do these at work, even during yourlunch break. Yes, and justthroughout the day any time, like I said. Um, in one studythey found that, um, we have telomeres,it’s a sign of aging, and as we age these telomereson our DNA shorten. And in one studywhen they had older adults who started to decreasetheir sitting time by two hours a dayover six months instead of shortening,their telomeres lengthened. So, basically,you’re reversing the aging processby moving more. So, Michele,let’s go back to our originalpositions now. And I’d love for youto share with us some more tools that we can useto get active. And I know that you area huge proponent of walking. Absolutely. And finding time to walkduring your day as well. Absolutely. Any time that youcan get out to walk. And one of the thingswe recommend 30 to 60 minutesa day of exercise, you don’t have to dothat all in one shot. So, you can do10 minutes in the morning, take a 10 minute walk, take a 10 minutewalk at lunch or in the evening. In fact, one studyshowed that breaking up your walks like thatand doing them after meals helped more in regulatingour blood sugar, which helps usto decrease our risk for diabetes. So, again, getting thoselittle bouts. Walking when yourkids are doing activities. Like, my son plays baseball. I never bringmy chair to the baseballgames anymore. So, instead I’m standingand I’ll walk around the field. And I’ve gottensome great shots with my camerabecause of it. So, it’s findingthose opportunities. For a lot of uswe live in areas where we can’tnecessarily walk. There’s no sidewalks. So, when my daughterwent to a dance class, I couldn’t walkher there even though it wasonly maybe about a mile and a half. There were no sidewalks, so I would drive her there and then I’d leavemy car there, and I would walkto the bank, I’d walk to getmy nails done, I’d walk tothe post office. So, look for thoseopportunities throughout your dayto fit it in. The other thingis to find something to motivate youthat you’re gonna do that. So, having a buddy tocheck in with and support. The Fitbits area great way to motivate you. I also have a lotof clients who walk half marathons, or they walk5ks or 10ks. And we have a verywalker friendly half marathon herein the Lehigh Valley, it’s the Delaware and LehighHeritage Half Marathon. It’s on November 1st, it’s four anda half hours that you taketo cover 13. 1 miles. It’s on a beautiful trail. And I think,I’m hoping Laura’s gonna join me this year. Can I train with my babyin his stroller? You can absolutely trainwith the baby in the stroller. In fact, you’re gonnaget an extra cardio workout from that. All right, well if I can trainwith my family, I’ll do it. Okay, and if you’dlike more information on that, go to the Delawareand Lehigh Heritage website, um, to find out moreabout the half marathon. And I hope a wholebunch of people will join us. It’s for runnersand for walkers. Thank you so much, Michele. Well, thank you for joining us. We’ll see you next weekwith a look at the latest developmentsin South Bethlehem. Today we leave youwith a look at our friends from Broughal Middle School, Raub Middle School,and Donegan Elementary School.