Running is a great form of  cardio exercise.  Exercise is the best way to reduce stress and lose weight, as explained in this article from The Mayo Clinic:

“I’m going to take off my dietitian hat for a moment and put on my wellness hat. Let’s talk about diet’s right hand — exercise.

The CDC recently released the “2008 Physical Activity Guidelines for Americans.” The guidelines recommend incorporating both physical activity and strength training. The guidelines are a result of the overwhelming evidence of the benefit of exercise in chronic disease prevention. The guidelines are as follows:

Adults and those 65 or older who are generally fit, and have no limiting health conditions:

• 150 minutes/week moderate intensity aerobic activity such as walking, moderate cycling, dancing, and yard work
• Or 75 minutes/week vigorous aerobic activity such as fast paced walking, jogging, jumping jacks, and heavy or rapid shoveling
• Or a mix of moderate and vigorous activity
• 2 more days/week — muscle strengthening (push ups, resistance exercises, or yoga) of all major muscle groups

Adults with disabilities:

• Talk to your doctor and a trained exercise professional about what’s best for you

Pregnant and post partum women, in a good state of health:

• 150 minutes/week moderate intensity aerobic activity such as walking or water exercises
• Women who already do vigorous intensity aerobic activity may continue to do so and discuss adjusting their activity over the duration of their pregnancy or post partum period with their health care provider

Children:

• 60 minutes/day such as general active play, organized sports, or dancing
• Within this 60 minutes include: 3 days/week of vigorous activity that includes running or a faster paced activity, 3 days/week muscle strengthening such as pulling self up on a jungle gym or pushups, and 3 days/week bone strengthening such as jumping or running

You are encouraged to spread the activity over a week’s timeframe and if needed, fit 10-minute segments into your day.

More is better; if you double the above recommendations you achieve a greater health benefit.

For those of you who are among the 28 percent of Americans who have no leisure time activity, this is asking a lot. Some argue that even if you are not sedentary, these recommendations might be unrealistic for most people. Regardless of where you fall in the spectrum of activity, be smart about how you increase your physical activity; talk to your doctor before beginning more vigorous activity.

I think we all can agree that any physical activity that increases your heart rate is a positive lifestyle factor.

For those of you who fall into that 28 percent, there are other reasons to get moving. Also this month, a small study was published that highlights the ills of unbalanced energy intake (what you eat) and being sedentary. As you would expect, it confirms that too many calories while being sedentary increases body fat. But the study also suggests that while you gain fat, you loss muscle mass and your body has an increased stress response — double whammy. In fact, those who gained the most fat also lost the most muscle mass. The message: If you’re unable to participate in physical activity, watch your calorie intake closely.

We all know that exercise is something we should do. Do you find these guidelines motivating? Expecting too much? For those of you that have found success in making exercise a part of your lifestyle, share your tips.”

Congratulations to Bonnie & Tilman Gray, Spa Koru’s Member(s) of the Month for November! Bonnie and Tilman have been Spa Koru members for over three years.  When asked her favorite aspect of the Spa, Bonnie stated, “It is a great place. The staff is friendly and keeps us in shape!” Both Bonnie and Tilman enjoy using the treadmills, and Bonnie is also devoted to the Burn & Firm class! Hatteras Island residents for 36 years, the couple enjoys kiteboarding and spending time with family! We are thrilled to have such wonderful people frequent the facility, and equally happy to nominate them as Members of the Month!

Outer Banks Half Marathon
Sunday, November 9
The Spa Koru Running Club has been training for months and the time has finally arrived…
Join the Spa Koru Running Club and participate in the 3rd Annual OBX Half Marathon! For more information, please visit http://www.obxmarathon.org/site3.aspx
“Looking For An Outer Banks Adventure? All ye Scallywags, gather your buckos and come ashore for the 3rd Annual OBX® Marathon, Gateway Bank Half Marathon and Kelly Hospitality Group Fun Run. This record setting course is a Boston qualifier, walker-friendly and will take you on a historic and scenic adventure that is sure to be fun! ??Collect your booty, pilage and plunder at our Health & Fitness Expo, fill up on grub at the Pasta Party, find your treasure at the Finish Line, and “Party Like a Pirate!” when you’re done! ??X marks the spot on the Outer Banks of North Carolina! Arrgh!!!”

Cape Hatteras Secondary School Career Fair
Thursday, November 13 from 9:30-11:30 am
Join Spa Koru at Cape Hatteras Secondary School of Coastal Studies for College/Career Fest. “Oh, the Places We’ll Go.” Want to learn about all of the possibilities and opportunities in the health and service industry? Visit Spa Koru!

Spa Koru’s Thanks & Giving Day
Tuesday, November 25
Open House including FREE Fitness Center Pass and Group Exercise Classes. In the spirit of Thanksgiving, Spa Koru is opening it’s doors! For one day only, use the fitness center and participate in group exercise classes AT NO CHARGE! It is free and open to the public!
Complimentary Skin Typing by Eminence Professionals
Eminence representative Jennifer Wilson will be at Spa Koru to offer complimentary skin typing and product explanation
3:00-5:00 pm in Spa Koru’s Lobby
Fall Fashion Show benefitting Kiwanis Club of Hatteras Island
Please join us at Spa Koru to view the latest fashions for the Season!

$2.00 Raffle Tickets

Raffle Prizes Available!

All proceeds are donated to Hatteras Island Kiwanis Club
6:00 pm in Spa Koru’s Group Exercise Studio

SPA KORU WILL CLOSE AT 5:00 PM ON WEDNESDAY, NOVEMBER 26 AND BE CLOSED THURSDAY, NOVEMBER 27 FOR THANKSGIVING

Hatteras Island Wedding Expo courtesy of The Outer Banks Wedding Salon
Friday, November 28
11:00-4:00 pm at Hatteras Realty, Avon
Join Spa Koru and other Hatteras Island Businesses for the FIRST Hatteras Island Wedding Expo.
For more information on The Outer Banks Wedding Salon and Hatteras Island Wedding Expo, please visit http://www.outerbanksweddingsalon.com/hatteras.html

>Please Visit Our Events Calendar for all Events at Spa Koru

With the holidays right around the corner, we all have plenty to think about – travel plans, gift purchasing, decorating, and visiting with family.  During this time of year, many people have a tendency to put themselves and their own well-being last, at the bottom of the priority list.  While it is admirably unselfish to do so, such thinking and behavior can be rather unhealthy.
Although the holidays are presumed to be full of cheer, for most people the holiday season brings stress and fatigue.  There are endless reasons for holiday stress, but much of it stems from our tendency to put too much pressure on ourselves. We take on additional responsibilities while sleeping less and sacrificing exercise and personal relaxation time.  The majority of us are also eating more unhealthy foods such as candy and baked goods, and drinking more soda and alcohol. All of these habits contribute to the physical and emotional stress on our body and create a compromised immune system. The end result is you coming down with illness at seemingly the most inopportune time.
Exercise is the single most beneficial thing you can do for yourself during the holiday season and winter months.  Exercising will not only help you burn off the additional calories you consume throughout the holidays, but it will boost your metabolism, and often, your mood.  Many people feel guilty when they overindulge, which can lead to depression and even more negative behavior.  Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as, anxiety, stress, and fatigue that accompany many people during the holiday season.
If you are not a regular exerciser and are unsure of where to begin, come on in to the Spa and schedule a session with a personal trainer. An hour long session is only $50, and in that time our trainers can determine your level of fitness and design a workout regime that is ideal for your particular concerns and goals. Now is also the ideal time to join Spa Koru as a member. From now until December 31, six-month memberships paid in full come with a $25 gift certificate to Spa Koru, and when you purchase an annual membership in full you will receive a $50 gift certificate!
This year, head into the holidays with a plan to stay fit and healthy. By being proactive and taking care of your body ahead of time, you are less likely to become overwhelmed by stress and sicknesses, and you will finally be able to enjoy the Holiday Season in good spirits!

> See all of our Specials!

On Wednesday evening, I was greeted by a Knight in shining armor, a big-little German boy, Strawberry Shortcake and a Gorilla.  These were just a few of the 20 costumed dancers of all ages that attended “Monster Mash.”  For Halloween, Spa Koru presented a fun and active way to celebrate early!  I taught some choreography from the Michael Jackson classic, “Thriller.”  Every attendant came in costume and ready to have fun!

Dancing is a great way to stay fit and have fun!  Here are some of the benefits of dancing from www.dancescape.com:

The Benefits of Dancing

1. Forever Young. Dancing is tremendously beneficial in keeping us young. It retards the aging process immensley. It benefits our heart, cardiovascular system and increases our lung capacity. Fact: The muscle exertion and breathing rates of dancers performing in one dance competition is equivalent to those of cyclists, swimmers and an Olympic-level 800-meter runner.

2. Strong Bones, Lubricated Joints. Dance aids in the prevention and treatment of osteoporosis, which is a major concern for woman, especially during post-menopause because of the significant drop in estrogen that occurs at this stage. A decrease in our estrogen levels is what stops calcium from being absorbed into our bones. Dance also keeps joints lubricated, which helps prevent arthritis.

3. Calorie Blaster. Dance exercises our bodies to allow for increased circulation. It helps us burn those calories away, while improving our stamina. It is estimated that dance burns anywhere from 5 to 10 calories per minute depending on speed and intensity. For example, swing and mambo burn more calories than a slow waltz. Check out approximately how many calories you burn while dancing to your own tune:

The ladies were greeted on Saturday afternoon at our on-site accommodations, The Villas at Spa Koru with special Spa Koru promotional packages and gifts.  They then enjoyed select spa services from our talented massage therapists and estheticians.  The ladies also enjoyed a catered lunch from Gourmet Chef, Tracy Morris.  The ladies then partcipated in a special yoga class from the Guest Yoga Instructor, Diane Malaspina.  Diane also hosted a Yoga Tribe and Culture trunk show for the ladies to get a sneak peek at the new yoga wear for the Winter and Spring collections.  Tracy Morris prepared a four-course dinner full of organic and vegitarian dishes that the ladies loved!

On Sunday, we began our day with another wonderful meal prepared by Tracy Morris.  Then we traveled to Frisco to participate in a guided horseback riding tour to the beach provided by Equine Adventures.  It was the perfect weather and exeperience for the ladies to leave Hatteras Island with.  The last stop on their retreat was a tour of The Love Boat, the premiere event home at Hatteras Realty.  Many of the ladies on this retreat are involved in the wedding industry, so we wanted to give them a taste of weddings here on Hatteras Island.

Spa Koru is creating a greater retreat business on Hatteras Island.  We have all of the makings to make Hatteras Island a leading retreat destination.  Spa Koru has luxury Villas for accommodations, wonderful spa and salon services, world-class fitness center, and Spa Koru Yoga with local, as well as frequent guest yoga instructors.  Retreats are a great vacation and bonding experience for any group, including businesses, like the ladies of Skirt! magaizine.

Groople.com explains the benefits of retreats for businesses and large groups:

“Mainstream business is catching on to the potential benefits of retreats. Business groups are discovering the energy in retreat settings. Retreats, they are finding, can be productive alternatives to run-of-the-mill conference rooms.

What are the characteristics of retreats that make them useful for business meetings?
Primarily, location and atmosphere! Retreats are often in a natural setting, isolated physically and psychologically from the pressures of work. They offer an atmosphere conducive to creative thinking. In the emerging global economy, Guerilla Marketing is toppling formerly unassailable corporate giants. Change is the order of the day. To remain vital in a climate of downsizing, organizational rejuvenation is essential and ongoing, and it requires special attributes of flexibility and balance. Many Retreat Centers offer these conditions, with programs that nurture emotional, spiritual, physical and mental development. This holistic milieu spills over into the meeting space, the meals, and the accommodations. It is an atmosphere that clears away mental cobwebs and empties the mind of clutter. Day-to-day distractions and busy-ness are swept aside. Participants can focus on the goals and objectives of the meeting. There results a renewed sense of purpose. No one is more creative than when he or she engages a problem with a beginners mind. Some of the best business ideas in the fast-paced global economy are being hatched in retreat settings.”

There are three basic steps to an at-home skincare routine:

• Cleanse
• Exfoliate
• Hydrate or Moisturize

First, it is important to be aware of your skin type and any skin issues before choosing skincare products. You should choose products that suit your skin’s needs; for instance, if your skin is sensitive and dry, then you should select products that have mild extra hydrating ingredients. Second, always cleanse and moisturize your skin morning and night. You can use a moisturizer with SPF throughout the day and a more rich hydrating cream during the night. Third, exfoliation is key and should be done several times a week for the most beneficial results. To achieve Spa-like results at home use a scrub or an enzyme exfoliator in the shower. The steam from your shower helps to soften and loosen the dead skin to assist in the exfoliation process (don’t forget to moisturize after you have exfoliated). Exfoliation is very important in “keeping your best face forward!”

Ask your skincare professionals at Spa Koru to suggest some Eminence Organics products to get you started in a healthy and beneficial skincare routine. We offer products to suit all skincare needs. Or come in this month for a pumpkin peel facial for instant gratification. The natural fruit acid from pumpkin and yam enzymes is nutrient-rich; it loosens dead skin and decongests pores, minimizing their appearance and making skin look fresh and vibrant.  This facial will refine and even skin tone while hydrating and plumping your skin. Eminence offers a take-home version of our professional strength enzyme peel, so you can keep up the results at home after your treatment. We also offer many other types of facials. Your skin will be analyzed prior to the treatment to ensure that you receive the ideal products and treatments for your skin’s needs and concerns!

How does acupuncture work?

The traditional Chinese theory behind acupuncture as medical treatment is very different from that of Western medicine. In traditional Chinese medicine, health results form a harmonious balance between the complementary extremes (yin and yang) of the life force known as qi or chi.

Qi is beleived to flow through pathways (meridians) in your body. These meridians and the energy flow are accessible through more than 350 acupuncture points. Illness results from an imbalance of the forces. By inserting needles ino these points in various combinations, acupuncture practitioners believe that your energy flow will rebalance.

In contrast, the Western explanation of acupuncture incorporates modern concepts of neuroscience. Many practicioners view the acupuncture points as places to stimulate nerves, muscles, and connective tissue. This stimulation appears to boost the activity of your body’s natural painkillers and increase blood flow.

Who is acupuncture for?

Acupuncture seems to be useful as a stand-alone treatment for some conditions, but it’s also increasingly being used in conjunction with more conventional Western medical treatments. For example, doctors may combine acupuncture and drugs to control pain and nausea after surgery.

Scientific studies generally test treatments against placebos, such as sugar pills. It’s difficult to conduct valid scientific studies of acupuncture, because it’s difficult to devise sham versions of acupuncture. In fact, several studies have indicated that sham acupuncture works as well or almost as well as real acupuncture.

This makes it hard to create a definitive list of the conditions for which acupuncture might be helpful. However, preliminary studies indicate that acupuncture may offer symptomatic relief for a variety of diseases and conditions, including low back pain, headaches, fibromyalgia, migraines and osteoarthritis.

In addition, research shows acupuncture can help manage postoperative dental pain and alleviate chemotherapy-induced nausea and vomiting. It also appears to offer relief for chronic menstrual cramps and tennis elbow.

Pros and Cons

As with most medical therapies, acupuncture has both benefits and risks. Consider the benefits:

• Acupuncture is safe when performed properly
• It has few side effects
• It can be useful as a complement to other treatment methods
• It’s becoming more available in conventional medical settings
• It helps control certain types of pain.
• It may be an alternative if you don’t respond to or don’t want to take pain medications.

Acupuncture may not be safe if you have a bleeding disorder or if you’re taking blood thinners. The most common side effects of acupuncture are soreness, bleeding or bruising at the needle sites. Rarely, a needle may break or an enternal organ might be injured. If needles are reused, infectious diseases may be accidentally transmitted. However, these risks are low in the hands of a competent, certified acupuncture practitioner.

Last week I wrote about a successful workout routine with the main focus being consistency. There is no difference when it comes to making the most out of your quality time. Even if you can only spend 10 minutes of each day doing something that you enjoy, make sure you are being consistent. Your ritual may be as simple as kissing your children goodnight or reading a few pages out of a new book you just purchased; whatever it may be, become aware of that special ritual and try to focus on your engagement with the activity, and extract as must enjoyment out of these moments as you possibly can.

I, in fact, have a little tradition of my own…each week a few friends and I get together and cook new recipes while drinking some wine and watching a movie that we all have been dying to see. This not only helps us to unwind and relax from all of the hustle and bustle of everyday stresses, but it also gives us quality time together to catch up and reconnect with one another. And I have to say I look forward to this every week and I feel a little more relaxed and refreshed the next day!

Are you looking for some direction to start an enjoyable ritual? Spas and Wellness Centers are an exellent model and resource to learn about the concept of daily practices. Some examples include yoga practices, skincare regimens and fitness routines. Check out Spa Koru’s Spa Menu and Fitness Schedule online at www.spakoru.com. I once read that the activities that you incorporate into your daily life will have a great effect on the goals you achieve, the happiness you experience, and will help to shape not only the person you are today but the person you will become as well.

It is important to remember that in the case of daily practices, your intention is far more important than the amount of time you invest. An activity becomes a ritual is when the practice becomes more important  than the time it takes to complete it. It helps you to recognize the importance of what you are doing and to take pride in the results. Rituals, traditions, daily practices are all ways to tap into the utmost quality of life.

By Dana Michael