Sandy Rotermund, Personal Trainer - "Healthy Baby Boomers & Beyond"

NEW YEAR'S "RESOLUTIONIZING" - ARE WE THERE YET?

2011-01-02T17:18:00.000-08:00

Christmas was simple this year. The macaroni wreaths and salt dough snowmen my sons made in kindergarten nestled in our new, pre-lit tree. The fireplace mantle was clear of the usual glittery drape of ribbon and stars. Instead, a few sprigs of gold eucalyptus lay on the hearth. Sitting on the couch, after only an hour of decorating instead of five, I wasn't drowning in the visual chaos of crimson and sparkle. No one was disappointed either. My sons only cared that I was still embarrassing them with front-branch displays of their creations.

So, what was different this year? Lack of time? Fewer funds? Sagging spirit? Energy deficiency? Not really. These things mingle in my life at times like the revolving backdrop to a stage play - just like they do for everyone. The simple holiday decor was, honestly, my escape from clutter on the other side of the wall. Yes - too much stuff and too little of it organized - I needed an escape. And so my New Year's resolution came to be: NO MORE CLUTTER!

Well, I've heard that one before. I'd love to say that my clutter has only accumulated this past year. Unfortunately, it's a lot like the Bermuda grass we have growing in our yard - it quickly takes root, it infiltrates areas you don't want it to, and it's nearly impossible to get rid of. No, this creeping clutter was sown a long time ago. What's different this time, however, is that it's affecting my well-being. It slows me down and robs me of valuable energy. My "being" doesn't feel so well. Enough said.

So, there you have it. A simplified Christmas to - well - pave the way to a more simplified life. My resolution is confirmed, and I am determined. But I also know that determination is not enough to get the job done. I have come up with some strategies that are a blend of my more successful personal and professional experiences. Here's what I recommend:

FOCUS ON ONE RESOLUTION

There is something inherently cleansing about making a list of 150 New Year's resolutions. The euphoria that comes from listing them almost substitutes for actually doing them. BUT - the long list is equally demoralizing when your list's cross-outs fall way short of your expectations. Your deflated self-confidence is proportionate to your initial zealousness. So, limit - hard as it may be - your resolutions to just ONE.

TAKE INVENTORY

In order to understand that which you are trying to change, you must first take a hard look at it. What IS the issue? Break it down like a high school student dissecting a fish in biology class. Get to know its parts. Identify how this issue - like the fish - came to be. Parts of the issue may have developed and grown without your awareness. Each part, however, contributes significantly to the whole. So, it's time to examine your issue's parts and figure out why the "whole" is a problem in your life. It's time to get out your scalpel and tweezers and start exploring.

CREATE A PLAN COMPRISED OF SMALL STEPS

I don't know about you, but time is as elusive these days as is my memory. I refuse to attribute either one to aging; but I do think they have contributed to my issue of clutter - not having time to focus, think, and then cull what I no longer need. These small, manageable steps, then, are crucial to my "resolutionizing" success. I have broken down my plan into action steps that take less than an hour to complete. Again, large chunks of time are non-existent in my day-to-day life. Thus, my steps toward my goal must fit into my schedule and as often as possible if I am to make progress. EVERY step is important to the whole of the plan. That fish on the lab table in biology class couldn't exist without its teeny, tiny brain (and it IS small).

Keep the "resolutionizing" process simple. I can over-think, over-plan, and over-collect in my life because I tend to over-perform in general. But this process - if kept simple - will help me tackle a major hindrance in my life. I equate this process to my hikes in the mountains. I am most energized when the trails are free of debris. My momentum remains consistent, my stamina fuels me efficiently, and I reach my destination - one step at a time - feeling exuberant and successful. New Year's resolutionizing CAN be that way.

Now, where did I put that blank notebook I wanted to use to take inventory ...

YOUR SABOTAGING TWIN

2010-11-26T14:02:00.000-08:00

Until age eight, I tangled with my younger sister - constantly. We bickered and argued, competed and succeeded in imagined rivalries. Only eleven months separated our births. We were almost twins - or so we'd giggle to each other on the days we formed a truce. On the other days, we barely spoke in our shared bedroom. Our lives physically and emotionally collided until, one day, we realized we could be friends. We could be allies in the cruel world of growing up, helping instead of sabotaging each other. Within every human being, a similar rivalry often exists. No siblings required. Whether it's a vicious stand-off between our two selves or one side incessantly chattering in the other side's ear, stepping out of our comfort zone can be the ultimate trigger.

A new client of mine was on the verge of quitting - exercise, dieting, and the whole "getting healthy thing." Oddly, she'd been feeling energized, strong - even euphoric - during our training sessions. She felt motivated to lose those fifty extra pounds and to reclaim her triceps. That was until an inner twin kept driving her to McDonald's and ordering a Big Mac and strawberry shake. Oh, and fries, too. Why, she pleaded, was she blatantly sabotaging her own efforts to succeed? This scenario had played out during past attempts she'd made to get healthy, and she demanded to know why.

First, I reminded my client that exercise is a non-negotiable. It isn't temporary, disposable, or replaceable. It must be a "given" in her lifestyle, period. She swallowed hard hearing that. It is tough to hear that quitting isn't an option. Why the inner battle then, she demanded to know.

Change is the issue - not the decision to get healthy. A comfort zone exists within each of us. It is unique to each person and is influenced by their life circumstances. The comfort zone feels cozy, non-stressful, familiar. It is what I imagine hibernation to feel like. Disruption of that safe harbor causes a reaction within us - a discomfort that is usually accompanied by fear.

For my client, her discomfort presented like a taunting twin. This twin's familiar, threatening tongue lashed out whenever she tried to make healthy food choices or to independently exercise. My client was surrendering to the twin's strong, convincing voice, and that made my client angry. Together, my client and I examined the beliefs she held of herself based upon her unique life experiences, and we could see how these beliefs were holding her back from change. You see, each of us has a vested interest in old beliefs or we wouldn't cling so tightly to them. My client needed to understand, first, what her beliefs about herself were. Then, she needed to find out what benefit she received from maintaining them. A benefit might be as simple as the comfort of routine. No surprises. No risks and little tension. Or the benefit could be as complex as the affirmation of a distorted self-image created by an abusive environment. The key is awareness first. Know thyself.

Once these questions are probed and some answers begin to reveal themselves, then it makes sense why change causes the evil twin to emerge. In order to face down the strength of the opposition, I suggest taking the following steps:

1. ACKNOWLEDGE the discomfort created by making a change. This immediately reduces the anxiety. It's like a parent assuring her terrified child that there are no monsters under the bed. Together, they peek under the bed and see only darkness - no boogie men lurking underneath. So there, they say to Mr. Fear. You can go away now because we recognize you.

2. TAKE ACTION in spite of the discomfort. Having a plan provides structure and a map in case you lose your way. And you will. But you can go back to the main road, read the signs, and you'll be back on your way. Mileage markers are like recorded successes. We need to create our own mileage markers. On a long trip, these successes can build confidence and restore purpose. So, follow your plan, get back on the main drag when you veer off, and load up those mileage markers at every opportunity.

3. TRUST yourself to handle the unrest generated by the positive changes you're making. The disgruntled twin will quiet down. You can't make a smooth cake batter without first mixing the lumpy flour, sugar, eggs, and butter. Take responsibility for seeking the riches of what life has to offer beyond your comfort zone. Trust yourself to make the jump and keep churning when the texture of the batter isn't smooth.

There is comfort in certainty - until you realize that life is dynamic and certainty is just an illusion. Go ahead, initiate change for the better and face the initial discomfort on your terms. After a while, the trouble-making twin will retreat. She has to. You're in charge now.

SHOW, DON'T TELL

2010-11-07T19:23:00.000-08:00

Chemistry class, for me, was a chore. The periodic table resembled an overcrowded eye chart and had even less relevance to my every day life. Memorizing letters and numbers was torture. With a "show, don't tell" learning style, I needed to see what I was expected to learn. The chemistry labs saved me. Foaming test tubes with amber bubbles did more for my understanding of chemistry because I could see - sometimes even feel - what was occurring.

Body chemistry is no different. In fact, it's a "show, don't tell" lesson every day in every human body. And as students of our bodies, we can choose to learn by what we see and feel - or we can wait for the letters and numbers lecture from our doctor. Our choice.

If you observe how you feel at any moment of the day - energetic, tired, irritable - you are actually looking at your body's chemistry. That chemistry dictates how you feel, how you think, how you perform. And, at the core of that chemistry is an ongoing process called blood sugar control.

For me, visualizing blood sugar control helps me understand how my actions affect this process, and thus how I feel. Beginning with my bowl of oatmeal in the morning, my body starts converting those oats into glucose - or sugar - for energy. My cells, including my brain cells, are waiting anxiously for this delivery of energy so they can function. Insulin, a hormone secreted by the pancreas, does the chauffeuring of the glucose. Resembling a city bus, insulin delivers the glucose passengers to their offices - the cells - to begin their work day. If the bus gets overcrowded, the office doors begin to close because the offices are now full. No more cell space. The insulin bus roams the city streets for a bit, but eventually it must deliver the glucose passengers to the unemployment office. These passengers are surplus. Pretty soon, the unemployment office waiting room is full, too. And it stays full. This is the body's version of fat storage. Surplus glucose is stored as body fat.

Oh my. Don't tell me. I see and feel it. I'm tired, my belly is a puffy pillow, and my patience threshold is in the negative numbers. What caused my glucose passengers to proliferate and my cell offices to resist the extra help? It's complicated. And it's simple, too. No, don't point the accusing finger at carbohydrates. Without them, you couldn't lift your finger to point it. You couldn't even think the thought. Carbohydrates, once broken down into glucose, fuel our body like gas fuels a car. Without carbs, we drag, we moan and groan, and our stomachs crave the wallpaper on our walls. We are not happy at all.

So how much is too much? It's complicated. It's chemistry, after all. But it's also simple if you look, listen, and feel. It's about balance, really. When your body is ingesting too many over-processed grains or feeding on sweets, it will show you loud and clear that you aren't listening. Fast and convenient food choices correlate to fast and furious blood sugar spikes and drops. Instead, try less processed carbohydrates like a slice of whole wheat bread, and then combine it with a protein/unsaturated fat like natural peanut butter. Now look, listen, and feel. Better?

Volumes have been written about blood sugar management, all of which are valuable. Distilled, this same information espouses BALANCE. Learn how carbohydrates, proteins, and fats as a team can work wonders for your blood sugar. Together, they can be miracle workers instead of surplus workers that are stored as fat.

Body chemistry is a class that never ends. The final exam comes at the end - literally. But the lessons are the "show, don't tell" type. Every day of your life. Pay attention, and the learning will begin. The lesson isn't on a wall-sized chart; it's in the lab - your body. Now look, listen, and feel. The show is going on right now.

GETTING BACK TO GETTING STARTED

2010-10-24T09:14:00.000-07:00

Perched forward with my heels braced for propulsion, a racing pulse choked my throat as I anticipated that single gun shot. I was ready and focused on that moment - the start. Once a sprinter, I knew I could be so anxious in those starting blocks that I might lurch forward too soon. False starts - that mighty movement with unmatched momentum that ceases as fast as it begins. A little disappointed and with slightly diminished energy, it's back to the starting line. Ready to try again.

Beginning an exercise program is like starting a race - sometimes the forward momentum stops prematurely. Here you are, ready to get strong and lose the extra pounds. Nothing is going to stop you. The race begins, but then your initial propulsion stalls way before the finish line. What's up with that? Deflated and less energetic, you trek back to the starting blocks. Or maybe not.

Getting back to getting started is a common theme with exercise newbies. In fact, 50 percent of the individuals who start a self-monitored exercise program will drop out of that program within six months (Georgia State University Department of Kinesiology and Health). Yikes. Health clubs depend upon that statistic for business. But you, the individual, are struggling to stay in the race for reasons that don't include revenue generation. You need to get stronger, healthier - even look a little more attractive for your flailing body image. The reasons are compelling. So why do you slow down - even quit - when you know you must stay in the race?

Exercise adherence - or staying with an exercise program - seems to be dependent on a variety of psychological, physical, social, and situational factors. These factors are at work to varying degrees within all folks who attempt to exercise. But it is how you respond to them - your ATTITUDE - that can most affect your stick-to-it-iveness.

One psychological factor to examine would be your overall attitude toward physical activity. Do you like to move your body, to challenge its abilities in sport or recreation? If fitness is as foreign to you as flying would be to a dog, then your work may have to begin here. Understanding what role physical activity has played in your life previously and where it needs to fit in presently is important to your success. Releasing old beliefs that may be holding you back, and then refreshing your mindset, can free you to move forward.

The same is true if you are disconnected to your body. How do you feel about your body? If you dislike your physical self and want to disassociate from it, you will be involved in a tug-of-war with your exercise efforts. You may know the feeling of having to walk beside someone you're in a verbal stand-off with. There is tension, some anger, and isolation. If that other entity is your body, then try to imagine working together to help each other while enmeshed in that resistance. Not good. So, your body image and confidence are important to consider at the outset. They will impact your progress.

Another critical psychological factor is your degree of self-motivation. From past experiences, you may recognize that you depend upon external motivators to stay on track toward a goal. In exercise, that may translate to requiring a certain class, instructor, or time slot to work out. What begins as a preference soon becomes a rigid need base. If these external factors change - and they will - you will feel unable to continue. Until you decide that YOU are responsible for motivating yourself first, your program will always be threatened by change.

Physical factors also impact exercise adherence. Being overweight or limited by chronic pain, injury, or disability can thwart your best efforts toward exercising. Your challenges can be felt every time you move. Diligence and perseverance are the fuel in your tank. Knowing that exercise can improve or slow the decline of your condition is an incentive, for sure. But it isn't easy to stay committed to an activity that reminds you of your challenge every time you lift an arm or move a leg.

Social and situational factors can include support from significant others, or the availability of a facility or equipment. Again, attitude - or finding alternative ways to keep going - is crucial to your progress. Options always exist. It is your willingness to discover and use them that makes the difference.

I believe that exercise adherence is a process. Beginning with an honest appraisal of your pair of "racing shoes" - your psychological, physical, social, and situational equipment - is the first step before entering the race. Know thyself. Must you address or solve all of these potential obstacles before you begin an exercise program? In a perfect world, maybe. Instead, knowing yourself and then planning ahead for potential derailment is like putting your sneakers on the correct feet. It makes for a better start.

With a self-assessment in hand, you can apply some strategies at the outset of your exercise program. Try setting specific goals and use charts or journals to log your progress. Be realistic; not over-zealous. Abandon all-or-nothing thinking. And start with small steps.

If your body image taunts you, wear exercise clothes that make you feel good. Don't hide your body underneath overly baggy garments. That only adds to the "bigness" you may already feel. As you work your exercise program, work on your body image simultaneously. Praise instead of finding fault. And create a reinforcement or reward system that acknowledges your progress.

For those of you with physical limitations or pain, consider working with a qualified trainer initially. They can help you feel safe and confident with a program designed specifically for you. They can also help assess your progress and make necessary adjustments when you feel discouraged.

Finally, enlist supportive friends and family, and disregard those who may sabotage your efforts. Find an exercise facility that promotes health and wellness rather than vanity. An environment that unconditionally welcomes all fitness levels is ideal. If you exercise at home, invest in the appropriate equipment. Do your research or consult a professional.

No one can guarantee that you will adhere to your exercise program. But, like the sprinters in the starting blocks, you need to show up with your best racing shoes on. Ready, set, go. A false start or two happens. But get back to getting started. When the gun goes off, push ahead and stay in the race. Put one sneakered foot in front of the other, and you'll get there. Promise.

MENOPAUSE - ARE WE THERE YET?

2010-10-17T12:57:00.000-07:00

Last week, I had a birthday. Yahoo. My excitement level has waned some since childhood, but I still get joyful. Sort of. You see, I'm THERE. A few years into my fifties, and most women (some men, too) know what I'm talking about. The words, "I'm celebrating menopause" just fell out of my mouth when a gym member innocently asked what birthday this was for me. He looked perplexed and a little scared when I answered. However, the woman behind him on the cross trainer began laughing hysterically. She knows.

The word menopause simply means the pause - or ending - of the monthly menstrual cycle. The menopause experience, however, is not so simple. Each woman's experience is as unique as she is, but some symptoms seem more universal than others. Hot flashes, night sweats, mood changes - these can punctuate a woman's life years before actual menopause. They are like the blinking yellow caution lights you see before entering a crazy intersection. You are warned ahead of time. The lights, like the sweat-drenched nightgown, prepare you for what is up ahead. So, you have a little time to plan your actions. With menopause, you get ample warning. Years, usually. Challenging doesn't begin to describe this transition time in your life. Yet, it can be a time for taking inventory and making lifestyle changes that can positively impact both your physical and emotional health forever.

In the early 1900's, menopause coincided with the end of a woman's life. No wonder menopause was viewed negatively! With the present life expectancy of more than eighty years, women have a third of their life yet to embrace. But how can you make these years your most productive, energetic, and healthy? What can you do to manage the symptoms that undermine those very goals?

Defining the physiology of menopause isn't the goal of this article. Addressing some of the symptoms of menopause and recommending management strategies is. For those who are interested in vitamin supplements or hormone replacement, you should discuss this with your doctor. I am going to suggest ways you can ride this physical and emotional roller coaster naturally, so that you can have some degree of symptom management and, ultimately, improved health.

HOT FLASHES & NIGHT SWEATS - This is the body's thermostat gone wild. It feels like a fire in your core has ignited and the body's sprinkler system has turned on to put out the flames. Day or night, these temperature surges vary for each woman. Studies show, however, that regular exercise can reduce the frequency and intensity of these internal heat waves. Believe it or not, sweating during exercise is a good remedy. Cardiovascular exercise, such as vigorous walking or swimming, that lasts at least thirty minutes and is performed a minimum of three times a week can work wonders to offset the irregularity of your internal thermometer. Light weight clothing and a fan help, too.

MOOD SWINGS, MEMORY LOSS, & SLEEPLESSNESS - No, it's not a description of a mental illness, though at times it may feel that way. It is this temporary disturbance in your hormone levels (and increasing age - sorry) that contribute to these symptoms. Lately, words drop out of my mouth just as easily as my thoughts drop off my radar screen and my body drops off the bed from tossing and turning. There's no winning here. Again, regular exercise helps regulate moods with the release of feel-good hormones, plus you're more tired at night from the physical exertion. Increased blood flow to the brain and systems of the body is also critical to memory. There are studies that claim regular exercise can reduce our risk of developing Alzheimer's disease. I'd be happy just to remember what I went to the store for.

Relaxation techniques, such as deep, evenly paced breathing, can help manage mood and sleep. Learning stress management strategies is also important. As with exercise, the skills learned must be employed consistently in order to be effective.

THINNING BONES & DECREASED MUSCLE MASS - Gee whiz, I'm getting depressed just writing this. But, again, exercise comes to mind (no memory lapse there). Resistance training using weights or bands causes the muscles to pull on the tendons which then pull on the bone and voila - bone cells start to regenerate. Impact exercise, such as jumping, walking, or running can stimulate bone growth, too. Resistance training also builds muscle, which is the cornerstone of strength and a healthy metabolism. Menopause is not the time to sit in your rocker on the front porch - unless you have just had a vigorous work out session.

WEIGHT GAIN - This woeful song plays repeatedly throughout a woman's life. Now, it's just playing faster. In truth, your metabolism MAY be slowing down if you are not exercising regularly or doing resistance training. Activity and muscle mass are key to stoking your metabolism. The solution hasn't changed; it's just more important than ever. Reviewing your diet is also essential. Your body still needs adequate fuel to burn calories and perform effectively, but your food choices may need some tweaking. There are lots of resources you can consult, but you must be honest with yourself first. Then, implement what you learn and KNOW to be helpful. And do it consistently.

Menopause is a trip - sometimes a very long trip. You can get off at the rest stops, but you have to get back in the car. If you brought a map, you'll be less likely to get lost. But, a bump in the road is still a bump in the road. You'll get there. And when you do, you'll need to continue to take care of that car so you can take it on the next journey.

My seat belt is fastened because my trip isn't over quite yet. I'm putting the car's top down and cruising with a smile on my face (depending on my mood). For my next birthday, I'm going to forget the candles on the cake - the heat only triggers a hot flash. Instead, I'm going to turn up the music, lace up my sneakers, and bounce my way to better bones!

DO YOU MIND?

2010-10-03T10:08:00.000-07:00

The number of ways we use the word mind in our everyday language is mind-boggling. Being the inquisitive mind that I am, I decided to look in my Encarta dictionary. Besides, I needed a definition for the word mindful. Sure enough, there were ten definitions EACH of the word mind, both as a noun and a verb. The column containing words with the root word mind spilled onto a second page. My mindset was expanding by the minute. I was really paying attention as my finger traced the black print. My eyes watched as individual letters appeared beneath the tip of my gliding index finger. I could smell the musky scent of the dictionary's cardboard cover. The tissue-thin page corners stuck to the pads of my fingers. This seemingly mindless motion of looking up a word was not lost on me. I was present with all senses turned on. The definition of mindful had already found me.

Sounding more like the word "de jour," mindful, or mindfulness, is popping up in conversations and magazine articles with increasing frequency. I was surprised to discover that both the term and its application have origins in Buddhist tradition. As far back as 1845, the language scholars were translating and interpreting the word and practice of mindfulness.

Today's secular applications can be found in every setting and activity, from breathing to supermarket shopping to the treatment of obsessive-compulsive disorder. In a society of one-size-fits-all approaches to life's triumphs and challenges, mindfulness is arguably the undefeated contender.

Wow. That's mind-blowing. Okay, so when applied to exercise and weight management, what's the key? Mindfulness in these two areas makes a profound difference in the effectiveness and long term success of both endeavors. Period. If YOU don't show up and stay 'til curtain call, you might as well stay home. Here's why.

Exercise involves your body as it exists NOW - not the high school version you carry around in your mind's eye (there it is again). Acceptance of your body and all of its imperfections, strengths, and weaknesses is paramount. Go ahead, introduce yourself to YOU and make friends. Only then are you ready to succeed at achieving your exercise goals. Now, during your exercises, feel what muscles you are engaging. If you don't know, ask a professional. Learn what that muscle's function is and then focus on the sensation you feel as it performs for you. If this sounds too New Age or crazy awkward, then ask yourself this question. Would you consider driving a car without being able to feel the accelerator or brake pedal? Not likely. To tune in is to be turned on - the five senses, that is. The next time you perform a dumb bell bicep curl, look at your bicep muscle. Observe and feel the contraction and elongation of the muscle. What does your grip look like on the neck of the dumb bell? Notice how your grip affects your forearm muscles. Understand what function this motion of your arm serves in your life. Imagine trying to lift and lower a grocery bag without flexing and lengthening your bicep muscle.

Weight management - this was a natural process for your body at birth. Then, a disconnect evolved. Numerous factors can contribute to that for each of us, but many of us stopped listening to our body's signals. Remembering how much we just ate or whether we were even hungry when we ate or full when we stopped is a stretch. Again, YOU have to show up - YOU as you are at this moment. Like it or not, a reliable mirror doesn't come with "accept" and "do not accept" buttons. Your body, and thus its reflection, just IS.

Mindfulness demands that you pay attention to what IS during the act of eating. No driving, talking on the phone, watching television, or reading a mystery novel. Distractions disconnect us from US. Most successful losers (weight, that is) - successful in that they have maintained their weight loss - will tell you that minding your body is essential. Long lists of allowed and disallowed foods, meticulously measured portions, and diet logs that rival accounting ledgers don't work without YOU being present. Tuning into the body you have expertly tuned out is the first step to long term weight management success.

Mindfulness - accepting what is, being present without judgment - is as challenging to implement as it is effective. Buddhist teachers affirmed mindfulness as being requisite on the path to liberation and subsequent enlightenment. Applied to exercise and weight management then, imagine the likelihood of success.

So - if you don't mind - show up already!

IF THE SHOE FITS...

2010-09-26T14:42:00.000-07:00

I remember watching one of Cinderella's mean, ugly stepsisters trying to force her over-sized foot into that delicate, SMALL, glass shoe. She twisted and pushed her foot, but to no avail. Prince or no prince, that foot wasn't going to fit inside that shoe. Cinderella's perfect foot (no hammer toes or bunions, a delicate arch ...) slid right into the glass shoe, and the prince with his happily-ever-after life guarantee was hers for the taking. Well, a proper, comfortable shoe "fit" may not get you a prince, but your feet will definitely function happily-ever-after.

Most of us lack the perfect foot of a cartoon rendering, so what do we look for when shopping for footwear? First, you need to know your anatomy. You need to know your foot shape and design, and that of the shoe you're shopping for - in this case, the athletic shoe. Starting with a good look at your feet, what do you see? A simple test of walking across dry pavement with damp feet lets you examine your footprints. If your footprint looks like the outline of an entire foot, your feet pronate (also known as being flat-footed). When the footprint shows just the toes and ball of the foot, your feet supinate (high arch). If your footprint shows the toes, ball, and edges of the foot, you have neutrality (like Cinderella). Next, look to see if your foot is wide or narrow. Take note of bunions, irregularly bent toes, swollen joints and callouses. These are indicators of current or potential irritation within a shoe.

Once you know your foot's anatomy, it's time to understand how the shoe's anatomy needs to conform to your foot. Here are some shoe anatomy pointers:

SHAPE - the bottom of the shoe can indicate its flexibility. Straight bottoms are usually rigid, whereas curved ones bend more easily. At push-off, your foot should flex between 45 and 55 degrees.

HEEL COUNTER - the rounded, firm material that stabilizes the heel to prevent excessive tilt or slippage - super important for flat feet. It should be padded and notched for the Achilles tendon.

FOREFOOT POSITIONING - this is the material that comes up over the side of the shoe to control movement of the foot from side-to-side. This lateral stability is crucial during activities where your foot may roll outward or inward.

MIDSOLE - between the outer sole and heel, this is the heart of the cushioning system. Shock absorption and arch stability reside here, which is important for all feet, but especially for those with high arches. High arches create rigidity and a less-forgiving foot.

TOE BOX - this space for your toes should allow the toes to wriggle and move for proper functioning. Additionally, a space of approximately 1/2" should exist between the end of your longest toe and the shoe.

OUTER SOLE AND UPPERS - the sole should offer a combination of rubber and polyurethane material. Outside materials of the upper shoe vary between all-leather and a leather-and-mesh combo. The latter allows for more breathe ability, but is typically less durable.

If you run, your shoes need to be retired after 400-600 miles since the midsole begins to break down. For the walker, shoes should be replaced every 6 months. For normal use, replacement at one year is recommended. If you have two pairs to alternate between, that is ideal. In fact, it allows the mid-sole to assume its original shape between use. Cleaning your shoes by hand is preferable to the roughness of machine washing and drying. And regularly check your shoes' treads for excessive wear and tear.

Remember, if you're in doubt about which sneaker is the best fit for your foot, talk to a professional. Most everyone's feet have been trapped inside of ill-fitting shoes at least once. It's no walk in the park - or should I say, dance at the prince's ball. Poorly made shoes, shoes that are simply on sale or look cool, are rarely bargains in the long run if they're not right for your foot. As for glass slippers - well - they secured Cinderella a future of happiness, even if her feet did ache at the end of the night. In cartoon land, pumpkins turn into vehicles, too ...

YOUR HABITS: A HELP OR A BURDEN?

2010-09-19T13:32:00.000-07:00

My heart is pounding into my throat. Every breath feels shallow and insufficient as his arm surrounds my neck like a muscular scarf. I feel his weight folding over my back. Paralyzed, my instinct is to surrender. I'm not prepared for this. I have no arsenal of well-rehearsed responses to draw upon. I hesitate too long. Then, I remember what to do. Awkwardly, my hands pull down on his choke hold, my leg lunges back, and I pivot and bow. He's lost his balance and falls. Rather than run, I reach out my hand to him. "Not good," I tell him. He nods in agreement - after all, he is my son - and we re-enact the scary scenario. Again and again, round and round we go. These self-defense maneuvers are new to me. Soon, however, they will become second nature. Embedded in my subconscious, my response to an assault will occur without thought.

How many of us claim to do things every day without conscious thought? We perform in ways that seem installed into our being like a computer memory card. Some repetitive behaviors help us and allow us to manage our lives successfully. Others may whittle away at the quality of our lives like a beaver's teeth chisel at a tree's trunk.

Habit is defined as "a recurrent, often unconscious pattern of behavior that is acquired through frequent repetition." - The American Heritage Dictionary. Habits determine the movement of our lives much like muscles manipulate our skeleton through activity. Good or bad, habits are forceful, precise, unrelenting, and a part of our subconscious. We don't inherit them. Instead, we learn and practice them until they require little, if any, conscious thought. Habits also serve some purpose. They bring about a consequence that we desire or need, thus making it very difficult to change them.

Now, habits can range from the benign - like twisting your hair - to the more damaging variety, such as overeating or smoking. Chances are, you haven't inventoried your habits recently, so you may not even know what ones are serving versus sabotaging you. You may, however, be acutely aware of the consequences of your habits, such as being overweight or not achieving your fullest potential. Admonishing yourself for not having enough willpower or motivation, and then vowing to remove temptation or distractions seems like an effective strategy for initiating change. But it falls short of understanding your behavior's roots in the subconscious mind thus making change impossible. So, the overeater remains overweight, and the dreamer continues to dream instead of taking deliberate action.

If repetitive, recurrent behavior creates a habit, then removing the behavior would un-create it, right? Not exactly. Taking away a behavior that satisfies a need leaves a vacuum along with an unmet need. That space needs to be filled with a consciously chosen substitute behavior that can also meet your needs. Easy? No way. According to the translated Japanese quote of Mas Oyama, founder of Kyukoshin Karate, "One thousand times to learn something, ten thousand times to master it." That's a lot of times.

The contemporary, American version uses the arbitrary number of 21 days to create a new habit. True or not, a new habit has to be repeated over and over again. The subconscious rules our ingrained habits. Retraining the subconscious requires the conscious mind to communicate with, train and reprogram the subconscious.

The following steps, distilled for easier digestion, are effective in new habit formation and changing the less desirable ones.

1. KNOW YOURSELF - inventory your habits, both good and bad. Be honest. Write them down.

2. START SMALL - select one habit you want to change. Then choose the habit you want to have in its place.

3. ONE STEP AT A TIME - create a plan. Break it down into manageable steps. An abrupt overhaul of your subconscious mind rarely works.

4. VISUALIZE SUCCESS - mentally rehearse how you will react in a given situation. This is crucial to changing habits. If you can't see it, you can't achieve it. Walt Disney hired "Imagineers" to make his imagination a reality. You can be your own "imagineer."

5. FOCUS - sharpen your view of the benefit you are seeking. Remind yourself of the negative consequences you no longer want. Reel in distractions and stay the course. Diffused focus blurs your path.

6. BE CONSISTENT - practice, practice, practice. Whether it is 21 days or ten thousand repetitions, magic and instant results don't exist here. Consistent, applied behaviors do.

Habits can be our greatest helper or heaviest burden. You get to choose. To implement change requires commitment and perseverance. As I climb into bed, sore after two hours of twisting beneath bodies simulating an attack, plus practicing falling properly, I remind myself that this, too, will become second nature. I have more than nine thousand repetitions to go yet, but I will master it. Next, I will learn to stop biting my nails.

ACTIVE LIVING

2010-09-12T17:06:00.000-07:00

We fear it. We don't like to talk about it, yet we can't deny its inevitability. We cannot prevent it, but we know we can do things that may delay it. Choices exist in spite of it. And life is often lived more deliberately when facing it. "It" is death.

Death - or dying - is very real to me right now as my father surrenders to the last stages of terminal cancer. I am observing and participating in his final dance with life, and I feel compelled to glean wisdom, as well as memories, from this painful process.

In the care of my strong and devoted mother, my father is also receiving the gifts of Hospice. It is through Hospice that I am learning about the stages of dying and the unique journey each traveler will take. I am learning in spite of my desire to run from what is brutally real for someone I love and what will also confront my body and soul one day. The lessons are sharpening the focus of my life lens, clarifying what is meaningful and defining what is not.

"Active dying" is the term being used to describe my father's present state of living. The apparent contradiction is partly in the semantics, but mostly within my emotional organization - my need to know how to feel and when. I am learning that "active dying" is a process of reversal - it is the undoing of what we spend our entire lives trying to learn and master for our own safety and well-being. It is an act of surrender punctuated with fleeting resistance. It is my witnessing my father's loosened grip on life and the world as he knows it that is tangling my heart strings, yet inspiring me to weave a meaningful tapestry.

Temporarily away from my parents' home, I can try to process the overwhelm before returning to its powerful embrace. Sadness beyond compare - yes - I feel that. But I also see a mirror being held up to my heart. When I watch my father's attention lock onto the sound of my mother's voice, his focus - though short-lived - is sharp and unwavering. It is as though memories are washing over him like warm, soothing water. It is widely believed that hearing is the last sense to leave us. When I speak to my father about his five decades as an artist, he hears my words and smiles back at me. He responds to the familiar images I am creating through language and sound. Do I listen to the voices and hearts of those I love? Do I hear the calls of my own heart? These are the questions I begin asking myself. My father is "actively dying." Am I, then, "actively living?"

When my father shuns nourishment, he is not in pain or distress. His body no longer needs what food can provide. If I am "actively living," then am I fueling my body and mind to sustain and thrive in life? Are my choices in response to what my body and soul need, or am I waiting for someone or something else to feed me?

My father is so tired. His legs want to collapse beneath him. They can no longer support life. He must rest. They take him to bed and carry him into deep sleep. If I am "actively living," then am I keeping my legs strong so that I can perform not only my daily activities, but also scale a mountain if I choose to? My legs want to carry me because I am alive, and I have things to do and places yet to go.

"Active dying," though a part of life, is not a choice. "Active living," by contrast, IS a choice we make. We can seek ways to improve our health - physically and emotionally - so that we can enjoy and cherish the gift of life.

As my father releases his life, my heart is empowered by the gift I am receiving from him - to live actively. To that end, I must make choices that celebrate and honor living so that I, too, may pass on that lesson - that gift - to those I love.

MOTHER WATER

2010-09-05T10:44:00.000-07:00

The other day, I was squeezing bread loaves to test their freshness. I was in a discount store, so I wanted to be sure the bakery items hadn't been sitting as long as their neighboring AA batteries. As my thumb pressed into a hardened bagel, I overheard the two cashiers arguing. It sounded playful, but the fellow was adamant. He was feisty in his sparring and not about to entertain a second opinion. The female cashier, in her gentler but equally insistent way, restated her belief, but was fumbling with her substantiating evidence. He felt victorious. She knew he was just dehydrated. You see, they were disagreeing about the importance of drinking water.

Sure, we all know that drinking water is vital to our survival. We repeatedly hear and read the mantra about consuming at least eight 8-ounce glasses of water daily. Most of us try because - well - we're told we should. We don't want to become dehydrated, we tell ourselves. But how many of us - like the woman cashier - could really explain WHY we need so much water? Why specifically is water life-sustaining?

I admit I had to refresh my facts. I was tempted to "drop" into their conversation with my personal training cape on and hold up the dried out bagel as an example. I wanted to defend the whys and wherefores of water consumption. Turns out, I wasn't exactly sure myself!

So, here is what my research revealed, starting with some staggering statistics. The human body is composed of roughly 60-70 percent water. It varies depending upon your age, and your muscle and body fat quotas. Muscle contains about 75 percent water, while fat is a mere 20 percent. Typically, the average man has more muscle and less body fat than the average woman, so he has more water. Similarly, older people have less muscle (unless they train with me), so they have less water. The following are some other amazing percentages of water content within the body:

Blood - 83%
Bones - 20%
Heart - 80-90%
Lungs - 80-90%
Brain - 75%

More shocking to me was how a minimal 2 percent water loss can trigger signs of dehydration - one of the most common causes of daytime fatigue. When that water loss creeps up to 20 percent of your body weight, you're a goner. To quote Walter C.Willett, M.D., author of Eat, Drink and Be Healthy, Harvard Medical School's guide to healthy eating, "You dry, you die."

Water should be synonymous with "mother." It bathes, cushions, lubricates, regulates, communicates, and transports. Need I say more? Its function ranges from sending electrical messages between cells so that your muscles will move, your eyes can see, and your brain can think, to helping flush your body of waste products and toxins. Almost no function within the body occurs without mother's help.

So, why the number EIGHT requirement of 8-ounce glasses of water per day? Well, you don't store water, so you need to replenish the supply lost daily through breathing, perspiring, urinating, and defecating. Typically, that's about 6 - 12.5 cups per day. Hot environments, increased activity, and menopausal night sweats (that's my addition) accelerate moisture evaporation, so increasing your water intake is recommended. Here, more is ALWAYS better.

Can your water intake include beverages other than water? In my research, I found the answer to be yes. Pure water is preferable, but juices, teas - even coffee - can contribute to some of your fluid intake. With each alternative though, you need to consider the sugar and caffeine content. Sugar adds unwanted calories, and caffeine's diuretic properties can increase elimination. So, moderation and balance are key here.

I used to think people who carried a water bottle everywhere they went were trying to make a fashion statement - kind of like tucking a Bichon puppy into your handbag. Now, I know better. Most of them are trying to sustain life. I, too, carry my water bottle everywhere (with my cup of coffee). Before, I knew that drinking water was vital. Now, I have the specifics in my head. And if my memory deceives me, I still know that a stale bagel is a dehydrated one, no matter what the discount.

TENNIS ELBOW - IT'S ALL IN THE WRIST

2010-08-22T14:49:00.000-07:00

You have "tennis elbow." The funny thing is, unless you were volleying in your dreams, you've never even swung a racket. There's no mistaking that pain, though. Right outside of your elbow, the pain just radiates down into your forearm and wrist. Gosh, you hope you won that singles match you never played! It hurts to extend your wrist - kind of like when you were raking those leaves this past weekend...

Oh, boy. There's the culprit - the wrist! Tennis elbow is a term for an overuse injury commonly caused by playing tennis. However, many other activities can activate this condition, too. It is the repeated contraction of the forearm muscles that you use to straighten and raise your hand and wrist. So, even if you don't play tennis, but you paint, rake leaves, work with tools - even weight train or cook like the Iron Chef - you're at risk for a flare-up.

The elbow joint is the meeting place of three major arm bones: the upper arm bone (humerus) and the two forearm bones (radius and ulna). The bony bump on the outside (lateral side) of the elbow is called the lateral epicondyle. Like all joints, the elbow is held together by muscles, tendons, and ligaments.

Lateral epicondylitis - tennis elbow - involves the muscles and tendons of the forearm. Your forearm muscles extend your wrist and fingers. Your forearm tendons (extensors) attach muscles to bone. And guess where they attach? Yep - at the lateral epicondyle. Just gripping your coffee mug handle could cause a flashing, buzzing red warning light to go off (remember the age-old game called, "Operation?").

Overuse - repeating the same motions again and again - can lead to inflammation. In this case, the forearm tendons at your elbow are screaming because your poor forearm muscle is overworked because your wrist was over-involved (possibly improperly) in some activity because - well - you didn't know you could get tennis elbow without playing tennis!

To reduce inflammation, you will need to take a break from the offending activity (but remain active), apply ice for 15 minutes several times a day to the elbow area, wrap the upper forearm with an elastic bandage, and elevate your arm above heart level when you can. If your symptoms don't improve, visit your doctor.

To prevent future recurrence of tennis elbow, examine the activities that may have triggered it. Overuse is the common cause, but improper technique - or the way you use your arm - can be part of the problem, too. A flimsy wrist can't protect the forearm muscles and tendons.

Strengthening the forearm muscles is essential to maintaining wrist rigidity and stabilization during these activities. Performing wrist curls with moderate weight dumb bells at least twice a week is helpful. When you use your arm to lift weight, let the more powerful upper arm muscles do more of the work than the smaller forearm muscles. As with all physical activity, stretching before and after is crucial, too. By extending the forearm and flexing your wrist, you can gently apply pressure to the palm and fingers of your extended hand. When you turn that same hand downward, you can now apply pressure to the top of the hand. Hold each stretch at least 15-30 seconds.

Moderation has always been a tried and true practice. Implementing it, however, is foreign to many of us, especially in our routine activities. If you don't practice it, though, the red, buzzing light will blare, guaranteed.

Now, tennis anyone?

SAY WHAT?

2010-08-15T13:42:00.000-07:00

As a young girl, I remember chanting, "Sticks and stones may break my bones, but names will never hurt me!" It seemed like the perfect shield against any foe who hurled word darts at me. And I, like many of my friends at the time, truly believed it.

As an adult, I know differently. Words, defined as "meaningful units of language sounds" (Encarta Dictionary) can impact a life for a lifetime. Words can build, or they can break down. They can reinforce, or they can sabotage. Words communicate meaning between people and within ourselves. These messages of meaning help define a person's development psychologically, emotionally, and physically. Compared to words, sticks and stones have the impact of limp spaghetti and undercooked meatballs!

So, where do these words spoken to ourselves come from? People have threaded in and out of our lives since birth. As we developed, their words and their meanings were deposited into our language banks. We internalized them and that guided our developing self-image. If these words were positive, we created a favorable image of ourselves. By contrast, negative words suffocated our spirit, and our self-image struggled. Our self-talk, or what we say to ourselves hundreds of times a day, was set in motion a long time ago, but it's impact is felt in everything we do presently.

Striving for improved health through weight management and exercise is an important goal. It requires commitment, consistency, and a belief in oneself. The dialogue you have with yourself each day must support and reinforce your efforts. If it does not, it's a little like kayaking against the current. At first you feel like you're making progress, but then you get so tired of fighting the forces against you, that you end up back where you started.

Imagine yourself in front of the mirror. Many of us do this several times a day. Now, what do you say to yourself when you view your image? Next, imagine yourself saying these same things to another human being. Critical comments about your thighs, belly, lack of progress - how would another person respond if you said those things to them? My guess is they'd be embarrassed, degraded, hurt - even depressed. Okay, let's go back to you saying those words to yourself. How do you feel? A diminished sense of self is the likely outcome of this inner dialogue, and feeling motivated to improve is nonexistent.

As a personal trainer for many years, I have heard my clients verbalize this negative self-talk to me. Sometimes,they don't even realize they are saying it out loud. Part of my job is to recognize this dialogue and help my client see how it undermines their efforts towards improved health. I try to help them focus on what is positive. But for all of my redirection and discussion of the power of their words,I don't hear what my client is saying during the other twenty-three hours in the day. And the impact of that many hours versus my one hour with them is huge.

So what can be done if you are guilty of negative self-talk? Those inner voices are awfully powerful and feel very real. The first step would be to listen to your self-talk. I'll bet you aren't even aware of the words you use repeatedly towards yourself. Try to identify where they came from. Sometimes, the words are so second nature to us that we don't remember their origins. That's okay. But ask yourself if your words, if spoken to your best friend, would help them achieve his or her goals.

The second step is to talk back to negative self-talk. You don't have to do this aloud, but you can challenge the words and their meanings. Don't surrender to them. Substitute positive, reinforcing words that convey confidence and conviction. Sometimes we have to "fake it 'til we make it," and this is no exception. Spoken often enough, these positive, alternative words will have staying power, and they, too, can become second nature.

Remember, words may not break bones, but they do have the capacity to break the spirit. If your words to yourself are anything less than encouraging, it's time to confront the enemy - YOU. Mirror, mirror on the wall, who's that talking with such gall?

JOINT MUSIC

2010-08-09T10:35:00.000-07:00

Crunch, crackle, snap, pop. These are the sounds of jaws chewing raw veggies, hiking boots climbing mountain trails, truck tires driving over icy roads, or flames licking at the air from a raging bonfire. We expect these noises, like musical notes in a song, during these activities. In fact, we welcome them. But what about those times when the crunch, crackle, snap and pop come from your body when you lift an arm or leg, or when you bend over to pick up the newspaper? The noises are creepy, alarming, and certainly not expected. What is all that racket and, if it's not painful, should you be worried?

Most times, no. Sometimes, yes. How's that for a definitive answer? The real question is, how in tune are you with your body, and are these sounds it normally makes? Have you felt pain during these crackle and crunch episodes either in the past or present? Pain is always a sign that something is askew, so it's best to pay attention. Maybe understanding what creates these noises will help gauge your reaction to them.

Most joints in the body are the point of contact between two or more bones. To reduce friction at this contact, a slick material called articular cartilage covers the bone ends. The joint is then encased in a capsule containing a lubricant called synovial fluid. Often, a bursa - a gel filled fibrous sac - is present in the joint and acts to cushion impacts received at the joint. Ligaments secure the bones at the joint, and the joint is then powered by muscle and tendon groups secured to the bones.

The crackle, crunch, snap and pop of the knees and ankles, for example, can be the tendon returning to its original position after shifting and moving slightly out of place during joint movement. Ligaments also tighten during movement which can make a cracking sound. Additionally, arthritic joints create rough surfaces when its smooth cartilage has been worn away. Connective tissue moving across this rough terrain can also add to the sound effects.

The synovial fluid in the joint contains the gases oxygen, nitrogen and carbon dioxide. When you pop or crack a joint (such as the knuckles), you stretch the joint capsule. Gas is rapidly released, which forms bubbles. Bubbles pop.

The bony spinal column is an arrangement of vertebrae and ligaments called facets. Slight misalignment that does not impair either the intravertebral disks or the surrounding muscle can also cause a cracking sound upon movement.

The rule of thumb is this: the body's chamber music is normal. If, however, pain resonates from the chamber where the music is piped out of, it's time to see your doctor. If you simply make sounds during certain movements, but you're not feeling pain either during or after, then it shouldn't worry you. The sounds - well - are not always the easy-listening type of music. That may be the hardest part to endure. Always, though, if you are concerned, get answers from your medical professional. Otherwise, tune in to what is your unique sound, and keep moving to the music.

STRESS: THE ULTIMATE BARGAIN-BUSTER

2010-07-25T08:48:00.000-07:00

A neighbor curses at two teenagers trespassing on his property. A motorist guns his engine at a stoplight that won't turn green. An exhausted mother tries to feed her toddler while her newborn cries in her arms. An adolescent girl desperately tries to disguise her blemished chin as she boards the school bus...

On the surface, none of these scenarios have similarities. Both the individuals and their plights differ from one to the next. Yet something is going on in each situation - something you cannot see - that is identical. Each person is experiencing stress. Their interpretation of the events facing them - no matter how different - has created a stress response.

So what is stress exactly, and why is it different for everyone? For starters, it helps to understand how the human body is electrically wired. The nervous system is the miracle messenger service that delivers information via nerve impulses in order to generate certain physiological responses. Survival depends upon the body's internal environment remaining constant. This is called homeostasis. If a threat to that balance is perceived, the body goes into alert status with systems ready to protect against the offending enemy. Nerve impulses ignite increased nervous system activity which then increases the secretion of adrenal hormones. The "fight or flight" response is turned on. Any factor that stimulates this response is called a stressor, and the condition it produces in the body is called stress.

Okay. So we're wired for protection. It served us well in primitive times, and it's still a very good system in case we encounter a predator in our present, right? After all, our bodies need that internal balance, and this is the security check software. That's a good thing, right?

Not really. If we examine each person's situation in the introduction to this blog, we don't see one life-endangering threat. Yet their perception of what faced them triggered a stress response. All systems of protection were turned on, necessary or not. To "survive" that stubborn red light or a couple of ill-mannered teenagers, there is an increase in blood glucose and fatty acids, heart rate, blood pressure, breathing rate, dilation of the air passages, and a shunting of blood from the skin and digestive organs to the skeletal muscles. Increases in certain hormones further intensify and prolong these effects. Whoa, Nellie! That's a lot of body involvement for day-to-day experiences we all share. In other words, our bodies can pay a high price depending upon our reactions to everyday situations. Our perceptions of what we are facing - whether it's a death of a loved one or an encounter with a non-compliant co-worker - can generate the same physiological and physical survival response. The body is not discerning the difference and,therefore, is not in a bargaining mindset. The wiring is primitive, remember?

Exhaustion is but one of the many effects of prolonged stress. Going up the tier of more serious consequences, you'll find overweight, hypertension, elevated cholesterol - all increasing the risk of heart attack or stroke. Autoimmune diseases, such as ulcerative colitis and fibromyalgia, can also develop when the body's reserves are depleted and then intensify when stress mounts. The list of physical and psychological consequences to prolonged stress is huge. And you know what is hardest to accept, besides the illnesses themselves? The fact that we had some control over the outcome! We CAN change our perceptions of and reactions to events in our lives. That's the time when we actually have some bargaining power.

There are many effective stress management programs available if you research the subject. I have compiled a few simple suggestions that can help increase your awareness of what stressors exist in your life and how you can begin making changes. Changes now, no matter how small, improve your health by reducing the negative effects on the body.

1. TAKE INVENTORY: Set aside some time to look at your weekdays and weekends. How do you spend your time? Is there a balance between work and play? Too much of anything crammed into too small of a space results in overflow. Overflow and overload equate to overkill - "kill" being the operative word here.

2. EXAMINE YOUR LIFESTYLE HABITS: Do you exercise regularly? Do you feed and care for your body as meticulously as you shop for the perfect fashion outfit or perform maintenance on your fancy car? If not, then revisiting your priorities is in order. That chic outfit or jewel-like automobile won't look so hot encasing a dead body.

3. REWRITE YOUR REACTIONS: Do you react the same way to slow-moving traffic as you would to someone breaking into your home? Before dismissing the question, feel your heart rate and listen to your breathing the next time you become impatient behind the wheel. My guess is your body is in high gear for protection. Remember, its wiring is a little primitive. It's not discerning. YOU need to be.

Once you identify your stressors and how you react to them, start making small changes. Remember, "there is a time to let things happen and a time to make things happen" (Hugh Prather). If you don't make changes now, the change will happen to you. And it may not be what you bargained for.

WELCOME TO THE HOOD

2010-07-18T08:07:00.000-07:00

What moves up and down, side to side, and then around in circles, yet has an asymmetrical axis? You might be shaking your head wondering how that's possible. Okay, here's another hint. It's a body part we all have, and because of its incongruous design, it is also the source of much discomfort, pain and disability. In fact, some folks claim they feel the "weight of the world" on it...

Yep. It's the shoulder(s). And for all of its amazing range of motion, the joint (glenohumeral) movement is a complex orchestration of muscles that simultaneously stabilize and help it glide in place. This multi-tasking motion is a miracle of movement IF no faulty use, overuse, trauma or degenerative changes exist. Well, so much for miracles. Most of us can recall at least one incident of pain in the shoulder that had us wincing with the slightest movement.

If you look at the design of the shoulder, you can better understand what can potentially interfere with its movement, thus causing you pain. First of all, the head of the upper arm (humerus) rests in a shallow space (fossa) of the shoulder girdle (scapula). If the humerus were a golf ball, the tee would be the fossa. Add to these boney neighbors another one that hangs over them (acromion), and you have one close-knit neighborhood. Now, these bones and joints can't do a thing without the nearby muscles and tendons. This is where neighborhood feuds can erupt.

If the shoulder-hood is peaceful and everyone is getting along, this is what occurs. The arm initially elevates through the action of the superficial shoulder muscle (deltoid). The head of your upper arm is moving in its shallow space up against the overhanging acromion and adjacent ligament. In order for your arm to raise any further without being obstructed, four muscles comprising the rotator cuff assist. Together, they must secure the humerous head against the fossa, rotate it, and then begin to depress it downward - while still rotating it - in order for it to pass under that overhanging acromion. It's like a neighborhood square dance!

As in all neighborhoods, though, you have some folks who - well - bring down the hood. Their behavior disrupts the harmonious status of those sharing that close-knit space. The shoulder-hood is no exception. Repetitive overhead movements or forceful pulling motions can create wear and tear on the tendons under the acromion. The rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) all have tendons, too. These all combine to form a "cuff" over the upper arm. But their attachment to the scapula is by a single tendon "unit." That "unit" is like the neighbor who always hosts the block parties. Small property, big parties, and no one else reciprocates. This neighbor gets worn out, but can't leave the neighborhood, so he fusses a little. Then he fusses a lot. That fuss is the pain you feel and the ensuing restricted movement. Something is awry in the cul-de-sac.

Symptoms of rotator cuff trauma can be sudden and accompanied by acute pain and weakness. Or, more commonly, they may develop gradually following long term wear. The pain can be felt when lifting or rotating the arm and can radiate down the sides of the arm. Over time, the pain may exist at rest or with no activity at all. A doctor's diagnosis and prescribed treatment is the first step.

As a preventative strategy or to strengthen a weakened shoulder, rotator cuff exercises should consistently be a part of your fitness program. It's like all of the neighbors sharing in the party-hosting. It's work, but if everyone does their part, no one feels taken advantage of.

Here are two simple strengthening exercises:

1. Lying on your left side, hold a light dumb bell in your right hand. Your right arm is next to your body and flexed about 90 degrees at the elbow. Rotate the upper arm, raising the dumb bell towards the ceiling to a 45 degree angle with the elbow still flexed. Pace the movement for two seconds up and four seconds down. Repeat 12-15 times on each side.

2. Standing, grasp a light dumb bell in each hand. With straight arms, internally rotate them so that your extended thumbs point towards the floor - as if you are emptying a drink onto the ground. Raise your arms sideways, still pointing the thumbs downward until the dumb bells are just below the shoulder. Repeat 12-15 times.

Exercising the rotator cuff muscles not only helps prevent future injury, but can also help improve posture. Imbalance in the internal rotators of the shoulder can lead to shortening and tightness. This rounded shoulder posture further inhibits the intricate movement of the shoulder joint.

So, be a good neighbor. Do your part in creating a peaceful network of movement in the cozy shoulder-hood. Remember, no one likes a party pooper.

BELLY JELLY

2010-07-11T05:49:00.000-07:00

No, this you won't find sitting beside the Royal Beehive Jelly on the shelves of your local vitamin retailer. It's not a topical salve nor is it a capsule that promises to melt your belly fat. In fact, if you're like most of us over the age of 40, you can jiggle your middle and you'll find it. Go ahead, try it. See? That's belly jelly!

Or so it looks and feels that way. Spilled over your belt or fighting through your hosiery support panel, the swell is relentless. You make every effort to strengthen and tone your midsection, and the jiggling protrusion prevails. What gives?

Well, if you understand your belly's construction and the factors that affect it, board-like abdominals may not be realistic. The belly jelly phenomenon, by the way, is not gender-specific. Both men and women come equipped with the same group of abdominal muscles. The transverse abdominus is the deepest one and entwines with your spine, wrapping around your torso like a corset. It pulls in your belly. Cough and you'll feel it working. Your internal and external obliques affect rotation and lateral flexion of the spine. They form your waist. The most superficial of the bunch is the showboat, rectus abdominus. It's the six-pack. I know, the only six-pack you've seen lately is in the refrigerator. In an ideal world, this muscle forms those six compartment-like striations visible to the eye. Together, all of these muscles create one heck of a cylindrical, ever-changing, dynamic powerhouse.

It's the "ever-changing" part that could be the belly jelly culprit here. The abdominal muscles work together to stabilize, rotate and flex the spine. Counter-balancing their activity are your back muscles, specifically the spinal extensors. Like any muscle in the body, however, they can become deficient. Reduced strength and flexibility or diminished integrity due to childbirth, surgeries or disease - even certain hormone excesses - set the stage for belly jelly syndrome.

Let's examine these contributing factors a little more closely. First, as we age, muscles weaken - even atrophy - if they're not challenged. Postural muscles, for instance. If the upper back muscles lengthen due to disuse, a stooped posture results. The lower back compensates by excessively curving inward. The pelvis then tilts forward like a bucket spilling its contents and, guess what? The tummy juts forward! The abdominal muscle is now lengthened giving more laxity to what's behind it and "pop" goes the pooch. Improving the posture by strengthening the upper back, leveling the pelvis, and tightening the abs can work wonders here.

Second, childbirth - don't leave me guys - or abdominal surgeries can stretch or injure both the muscles and the fascia (the connective tissue sheath over the muscle). Picture a flimsy piece of plastic wrap draped over a foam tray of raw beef. Now turn it vertically. A little slippage, perhaps? Unfortunately, fascia does not respond to strengthening exercises, but the muscles do. So focus on that. Remember, what's not pulled back must pooch. It's a simple rule.

Finally, belly fat is perhaps the front runner for the jiggling middle phenomenon. Two kinds of fat take up residence here. Subcutaneous fat is between the muscle and the skin. If you can grab it, you've got this kind. And if you can grab it, then you most likely have the more dangerous kind too - visceral fat. This fat sets up housekeeping between and around your organs. The cortisol hormone released during stress is thought to promote abdominal fat accumulation, as is the reduction of estrogen during menopause. Regular aerobic exercise, maintaining a healthy weight, and managing stress can all counteract this belly jelly sponsor.

In the fitness industry, we promote flat bellies to a fault. We sometimes forget the dynamic and ever-changing nature of our bodies. Washboard abs may not be a realistic goal. Decreased body fat, increased lean muscle tissue, and balanced muscle strength are more achievable. Unless the ab muscles transform into bone one day, they're likely to remain a soft tissue. Soft equates to - well - an occasional jiggle. We can be okay with that.

BONE THEFT

2010-07-03T17:41:00.000-07:00

As a kid, bones scared me. With that grayish whiteness and porous, stone-like texture, they symbolized death to me. Of course, watching the Twilight Zone late at night didn't diminish that association. Even when I examined the artificial skeleton in Mrs. Gulagong's seventh grade science class, I resisted the notion that that could be inside of me. No way.

I'm okay with it now. Really. As an adult, the human anatomy has become my personal and professional passion. The bones are no exception. They now symbolize structure, like the wooden framing of a house. They are the levers in human movement and the cage protecting life-sustaining organs. Bones aren't death. Bones are actual sturdy, living tissue.

Bones are also busy. In exercise, we focus a lot on developing muscles. Muscles are the clay, if you will, that we try to shape. But the bones beneath them, like the wire form beneath a clay sculpture, are in a continuous, independent state of "remodeling." Bones break down and rebuild themselves constantly. As kids, more bone is being built than removed. By age twenty, the skeleton reaches about 95 percent of its peak bone mass. After age thirty to thirty-five, the amount of bone our bodies break down begins to catch up with the amount of bone our bodies are building. Sometime during this period, the bone removed equals the bone built. Somewhere after age forty, the bone removed can surpass the bone being built. Sounds like bone theft to me. Science calls it osteoporosis.

Bone-thinning, or osteoporosis, happens to both men and women and occurs in stages. The decline can't be felt, nor is it visible like thinning skin or graying hair. The ensuing fractures or breaks in the bone, however, can be debilitating resulting in immobility or even death. Now that's scary.

Osteoporosis is not germane to women only. So listen up, fellas. Yes, we may have the hormone thing going on at menopause that speeds up the breakdown. Yes, we gals have lost a startling 25 percent of our bone density within the first five years after menopause. For you guys, though, age is your biggest risk factor. You start out with stronger, heavier bones, yet by age 65, your rate of bone loss is similar to ours. Both sexes are fracture-friendly at this age and stage. Equality prevails.

So what can you do to derail this process or at least slow it down? In the face of gloomy statistics for hip and spine fractures in older age, what actions can you take now? Let's list them.

1. EARLY DETECTION: Painless bone-density tests can be performed. These tests can identify bone-thinning before it's a serious problem. Knowledge is power when it comes to your body.

2. EXERCISE: No surprise there. Exercises must be the weight-bearing type. These include anything that puts pressure or resistance on the bone. Walking, running, and biking - all endurance activities - as well as weight-training for improved strength, all qualify. This "pull" on the bone during these activities stimulates bone cell growth, which can slow down and even reverse the process of osteoporosis. A commitment of three to four times a week for thirty to forty minutes is the suggested minimum. Gradual progression and a physician's clearance are always prudent.

3. CALCIUM INTAKE: This bone-building mineral can be ingested daily through food sources or supplements. Dietary calcium found in dairy products, salmon with bones, almonds, and green leafy vegetables is a great way to start. Then, if your daily intake falls short of the recommended 1200 mg minimum (1500 mg for post-menopausal women), you can add a mineral supplement. Check with your doctor to find out which type would be best for you.

4. BONE BURGLARS: Reduce or eliminate the lifestyle habits that are notorious for stealing bone. These include excessive alcohol and caffeine intake, and smoking. Ask yourself which you want more, short-term pleasure from destructive habits or the ability to walk - pain free - in your older age rather than confinement to a wheelchair. Hmm. Let me think ...

5. INFORM YOURSELF: Knowing what's best for your body can be confusing, especially with all of the conflicting information out there. Do your research and start with the no-brainers like exercising regularly and eating calcium-rich foods. Mineral supplementation and prescription drugs are more complicated decisions, so discuss the pros and cons with your doctor.

Bones are not so scary after all. Strong bones are actually a beautiful thing, even if your only image of them is that skeleton from junior high science class. Now, let's grab that glass of milk (yes, you can have a cookie with it) and watch those reruns of the Twilight Zone ...

HEALTHY OR HOAX?

2010-06-26T16:16:00.000-07:00

It's 3am, and the world is still sleeping. I, on the other hand, am wide-eyed and bushy-tailed. Menopause, older age, the wine at dinner - whatever the reason, I'm awake when I should be snoozing. I find myself turning on the television because my eyes won't focus on the words in my book. Within minutes of surfing the channels, I have found God (if I pledge money, of course), learned how to chop onions without crying, and witnessed belly reduction without surgery or exercise. All of it can be mine if I'd just call the toll-free number on the screen...

You've seen them. Those infomercials that so slickly entice you to buy in the wee hours of the morning. What you hear are promises. What you're buying is hope - hope for a better something. I'm most intrigued by the exercise equipment, so I listen intently. A lean, tanned woman in her thirties glides effortlessly on a device resembling half of a hamster wheel with poles. She assures me that her body can be mine in just minutes a day. On another channel, before and after testimonials show sweat-drenched exercisers doing push-ups in their formal living rooms. And then there's the exercise gadget that requires radical hand shaking movements that look - well - not like any fitness exercise I've ever done. But the promises are pedaled and, at that hour of the morning, most folks don't know what day it is let alone whether belly fat can evaporate in mere minutes a day.

So, that's where I can help. When an infomercial prompts you to grab your phone and call, pause and first ask yourself the following questions.

1. What is the ad promising to deliver?

The promise can be tangible - a flat belly, for example - or elusive, like happiness or enhanced attractiveness. Often, both types of promises are entwined in the message.

2. Does the promise sound realistic?

If you've failed before now to attain what they're promising, examine the differences that exist in this product.

3. Is the ad emphasizing instant results, or no effort or time required on your part to obtain the prize promised?

Be wary! Improved fitness always requires time, work and consistency. Those aren't super selling tag lines, but they're true nonetheless.

4. Is the product space-consuming?

With demonstrations of fold-away fitness equipment, be warned that your commitment to using it will fold away with it. If you don't see it or it's an effort to take it out, you're not likely to use it.

5. How functional is the product?

One piece of equipment per muscle group can add up to a lot of clutter! Stick to pieces that work more than one muscle group, especially if they are large.

6. Does the product appear safe FOR YOU?

The ad may cite safety features and assurances that sound convincing, but they are general, at best. If you have a physical limitation, check with your doctor first.

7. Can you really see yourself using this product?

Remember, home exercise programs of all types are convenient and often effective. But they also require the most self-discipline to insure success. If you doubt your commitment, try a class, gym membership or DVD first. It might spare you both the expense and the unnecessary failure.

So, the next time you're half-asleep and a sure target for advertisers who know exactly what you desire (even if you don't), take pause and ask yourself these questions first. Better yet, write down the toll-free number and sleep on it.

COMPUTER POTATO SYNDROME

2010-06-20T14:22:00.000-07:00

My lifestyle these past four weeks has changed dramatically. As I recover from major surgery, spud roots are on the verge of sprouting from my behind as I transform from a personal trainer to an impersonal potato. No matter how necessary this hiatus from my usual fitness walking and weight-training is, I'm not liking it one bit.

Now, my chosen location for vegetating has not been the couch - a common place for potatoes to sprout. Rather, I have taken up long term residence on an office chair in front of my computer. My schedule prior to surgery usually prevented me from sitting endlessly at the entrance to the virtual world. Wow - am I making up for lost time. Already, my spud-butt has permanent ridges in it like a Ripples potato chip. Way too many hours sitting, I think. With a few more weeks of healing to go, I fear that potato paralysis will be next.

This is what I've learned, though. I didn't discover this on any of the millions of websites I've recently visited, either. The human body was never meant to sit for such long periods of time! This is a phenomenon of the technological age, and it's punishing on the muscles and joints. In Nomadic times, our ancestors used their bodies and muscles daily for hunting and gathering. During the agricultural revolution, they were busy tilling, planting and harvesting the land. I'm merely tilling the virtual landscape, planting web addresses, and then harvesting the information. The only revolution I'm witnessing is my body's protest against my fixed position and sedentary activity.

Those of you who navigate desks for a living are saying, "Welcome to my world." I know. I train many of you. And you know that I know that I never truly understood your plight until now. Those stiff neck and shoulder muscles, back pain, tight joints, poor circulation and tension headaches - I FEEL your pain now. Even my gut in its post-operative state wants to follow the compressed curve of my lower back and splay across my thighs like a pillowy lap desk.

Temporary or long term, this kind of work requires relief from the discomfort, and then the prevention of the associated physical problems before they start. Management of both of these issues is possible with stretching.

Stretching is simple, gentle, requires no special equipment or skills, and it can be done anywhere, anytime. The stretches I'm going to recommend are just a few of the many that can be effective. I've selected one each for the shoulders and neck, the back, and the legs. As you perform the stretches, remember to breathe easily, focus on the muscles and joints being stretched, and be guided by how the stretch feels. You want to stretch until you meet that wall of tension, and then hold it there - don't bounce - for 15-30 seconds. Never push a stretch to the point of pain - stay within the limits of what your body will comfortably allow. When possible, try to walk around at least once an hour. Get your blood circulating and move your extremities.

NECK AND SHOULDER STRETCH - Stand with your arms behind you and grasp your left wrist with your right hand. Pull your left arm gently toward your right hip. As you hold your arm in this position, turn your head to your right. You should feel the stretch down the left side of your neck and shoulder. Hold 15-30 seconds. Repeat using the opposite arm.

BACK STRETCH - Sitting in your chair with knees bent and feet on the floor, separate your legs about shoulder distance apart. Slowly walk your hands down your legs stopping as close to your ankles as you can. Hold your ankles, keeping your back rounded and head in line with your spine for 15-30 seconds. You should feel this stretch in the lower and mid-back. Slowly walk your hands back up your legs.

HAMSTRING STRETCH - Sitting close to the front edge of your chair, extend one straight leg forward with your heel on the floor. The stationary leg should remain bent with the foot on the floor. Place your hands at mid-thigh of the extended leg. With your back straight, extend forward hinging at the hips. At the same time, flex the foot of the extended leg, pulling your toes back toward you. Hold for 15-30 seconds. You should feel this stretch along the back of your leg. Now switch to the other leg.

During the last two decades, repetitive strain injuries of the wrists, hands and arms have risen by 80%, according to the U.S. Bureau of Labor Statistics. Such injuries, including carpal tunnel syndrome and tendinitis, are now the single largest category of workplace-related injuries (1997, Bob Anderson). Spud-butt syndrome has to be a close second. So, whatever your reasons for sitting at a desk or computer for extended periods of time, be sure to take breaks and stretch. As for me, I am so ready to use my muscles a bit more like my ancestors. There wasn't a spud-butt among them, I'm sure.

HOE WOES

2010-06-13T13:39:00.000-07:00

'Tis the season. Tree-trimming, colorful yard ornaments and deer awareness. No, it's not THAT time of year. It's the spring-into-summer yard work madness - an exhausting marathon of work entailing hours not unlike those spent holiday shopping. It's trimming, planting and mulching by day, and languishing in the recliner with ice packs and a heating pad by night. Woe is I, you cry.

Woe is right, I say. That endless squatting, bending over, twisting with weighted shovels and thrusting hoes into southern clay are arduous. Muscles you didn't know you had are throbbing in perfect sync with your heartbeat. The icy drink in your hand moves between your lips and your hips, as you squirm in pain.

So what can you do to prevent this punishing aftermath besides hire your neighbor's lawn care guy? And what do you do when you're already in agony after tilling the yard?

I recommend adopting the mindset of a competitive athlete - a marathoner, for example. This runner has a 26k race coming up. Does he approach the starting line with a bowl of Fruit Loops in his belly and no more conditioning than accumulated walks to and from the mailbox? Not likely. Not only wouldn't he perform well, but it's certain he would injure himself. The point here is INJURY PREVENTION. Like the marathon race itself, hours of yard work entail prolonged stress to the body. Not a good idea if your body isn't conditioned and prepared.

To gear up your muscles for yard work, doing strengthening exercises that replicate those movements used in the specific activity is most effective. Ideally, this conditioning should be year round. Two months in advance of the season should be the minimum, but starting anytime is better than not starting at all. Movements such as squatting, bending over and twisting are endlessly repeated in yard work, so let's concentrate on those. I've selected compound exercises that use two or more major muscle groups at the same time.

GARDEN SQUAT: Set up a 12" step on the floor. Place two 10-15lb. kettlebells on it. Squat with your legs slightly wider than shoulder distance apart, knees never going forward of the toes, and thighs lowering no deeper than parallel to the floor. With each hand grasping one of the weights, lower one weight to the floor, then the other; lift one back up onto the step and then the other. Stand up. Repeat 12-15 times.

GOOD MORNING: Stand with feet slightly wider than shoulder distance apart and hold an 8-10lb. medicine ball to your chest. Bend your knees slightly. Keep your back straight and contracted tightly as if you are squeezing a pencil between your shoulder blades. Flex the body forward at the hip, not at the waist. Now slowly lower your upper body until it is parallel to the floor, and then slowly return to an upright position. Repeat 12-15 times.

HIGH WOOD CHOP: Stand with feet slightly wider than shoulder distance apart holding an 8-10lb. medicine ball with straight arms down towards the floor. Swing the ball in an upward twisting motion keeping the arms straight and not letting the ball go behind the body. Resembling a golf swing, let your hips, knee and foot on the opposite side pivot as you swing. Repeat 12-15 times on one side and then switch sides.

Remember, no matter how well you condition your body in preparation for yard work - or any physical activity - stretching afterward is crucial. So before you pour yourself into that recliner or pour yourself an icy, pain-killing beverage, stretch those worn out muscles, holding each stretch for at least thirty seconds. Stiff won't even begin to describe your muscles and joints, never mind the drink you'll crave, if you don't.

So no more hoe woes from here on in. Start training now for next season and keep it going all year long. It's that, or start saving your pocket change and hire the professional hoer next spring.

USE WHAT YOU HAVE

2010-06-06T15:59:00.000-07:00

In my bookshelf, I discovered a home decorating book with the theme of using what you have to create a whole new look. The author's premise is that this approach lets you emphasize what you know you already like, then creatively modify and use what you already own, and also save time, money and energy in the process. Cool concept. What's even cooler is how I see this relate to exercise.

Think about it. Have you ever walked through the gym and made a mental note of those arms, that butt, and these abs and wanted them as your own? Stay with me here. Guys, think clean and recognize yourself in this, too. It's as if we are filling a plate of perfection at a body buffet. Within minutes, we can identify the ideal body parts we want to pile on our dish of personal fitness quests.

In comes the trainer. It's our job, this potential client believes, to show them how they can acquire that perfection. I shake my head. Can't do it, I tell them. Never have and never will. The client-to-be (or not) tightens her mouth in defiance as if I just reneged on a bargain we'd made. Or maybe she's just thinking I'm not qualified enough to perform the magic she's looking for. But the reason I can't do it is that these body parts are not hers to begin with! She is not looking within her own house at what she already owns - THAT I can work with. The derriere de jour pictured on the cover of the latest tabloid, or the abs of the twenty-one year old pilates buff are not available for trade or barter. However, a person's natural shape - assets and weaknesses - is very much up for exercise negotiation.

So where do you begin? As a trainer, I am repeatedly helping my clients realign their perception of their body with reality. Unfortunately, both men and women of middle age and beyond, are coming to grips with age-related changes to their bodies and to those body parts they have yet to own in the first place. Add to that the media's version of an "ideal" that never includes these age-related changes, and you have body-disconnect BIG TIME. My training helps me observe my client's dress, posture,and gestures plus hear their words so that I can assess the degree of disassociation. Then it's my job to help close the gap between what is and what is attainable; and then help them get there.

A body scan is first and foremost. No, you don't need a prescription for this, nor do you need to drink a radioactive milkshake and then slide through a steel Yodel. But you do need objective eyes. A close friend would do, or hire a trainer. Take a good look at what you already own: long or short legs, a wide or narrow pelvis, sinewy muscles or the shorter, stockier variety.

Then, make a list of what you like about your body - what is working for you? What can you emphasize about your shape that boosts your body image?

Once that's done, make a realistic appraisal of the body parts - best described as muscle groups - that you can improve through exercise. If it's defined arms you desire, don't look at the biceps of a body builder when you're built like a marathoner and want to maintain that shape. Work with what you have and make it better through proper exercise technique and selection. Seek the help of a certified professional if you are stuck at this point.

We all look in the mirror and want to make changes. And that accelerates as the aging process remodels our skin and bodies in ways we find difficult to accept. The reality is, our bodies are continuously changing, but they are still ours. And the sooner we step down from that buffet mentality of hoarding an array of unrealistic body part images on our plate of perfection, the sooner we can reconnect with what is ours and savor its uniqueness.

Remember, you start with an open floor plan in your already-constructed house. But it's still your house. Check out what you own, make the most of what's there, and improve what you can. Then enjoy your house. Shut the blinds and stop looking at your neighbor's house.

THERE'S NO PLACE LIKE HOME

2010-05-23T14:02:00.000-07:00

"There's no place like home, there's no place like home,..."

Three clicks of the heels of her ruby slippers, and Dorothy would be returned to her Kansas home from the enchanted land of Oz. As Dorothy squeezed her teenage legs tightly together and clicked her heels, I'm certain she didn't know she was also recruiting her urinary sphincter muscle which stops the flow of urine. Even if she did have to use the potty - after all, she was excited about seeing her Auntie Em - she couldn't have an accident right there on the podium in front of the Wizard, Scarecrow, Tin Man, and Lion. The Good Witch of the North might have changed her mind about sending Dorothy home. She would just squeeze tighter and close her eyes...

Well, controlling the flow of urine is not usually associated with beautiful fantasy lands and tornadoes that transport you there. I know. It's a stretch. But you get the picture. Your bladder needs emptying, but neither the time nor the place are convenient. As a kid, you may have crossed your legs and done that I-need-to-pee-very-soon dance. But as an adult, you feel the need to be more discreet.

The muscles that control bladder release are within the pelvic cavity and along the pelvic floor. We recruit them every time we voluntarily stop the flow of urine. These muscles can weaken due to age, childbirth, surgery and other medical conditions. Both men and women can experience this weakening which results in urinary and/or bowel incontinence and diminished sexual function. Not good. And not necessary, either.

To strengthen these pelvic floor muscles, the most commonly prescribed exercise is the Kegel. Women who have given birth or are preparing to do so, are most familiar with this exercise. However, ALL women and men can and should perform Kegels, especially if they are in their forties and beyond.

First, identify the pelvic floor muscles involved by purposely stopping the flow of urine midstream. Then, allow it to flow again. These are the muscles that squeeze the urethra and anus. Try to contract them without urinating. If you feel your stomach muscles contract or tighten, then your pelvic muscles are not being exercised correctly.

Try to contract the pelvic muscles and hold for at least three seconds. Release for the same number of seconds, and then tighten again. Repeat this three times at each session. Then try to perform these several times a day. Remember, these exercises can be done most discreetly - while standing in the grocery line, waiting at the doctor's office, while talking on the phone, etc. No one will notice.

Another technique that I use with my clients during their exercise sessions, is the ball squeeze. Use an under-inflated rubber playground ball or a firm foam ball placed between your knees and, while seated in a chair, squeeze the ball as hard as you can for ten seconds. Release and repeat five times. This technique can also be used simultaneously while performing abdominal crunches. Simply squeeze the ball between your knees as you execute your abdominal crunch exercise.

Fortunately, strengthening the pelvic floor muscles is easy and time-efficient. Anyone can do the Kegel just about anywhere. On the other hand, losing function of these muscles means a bathroom needs to be nearby or protection needs to be worn in case of an accident. Freedom to come and go is replaced with the mantra, "there's no place like home, there's no place like home..." So squeeze your legs together and close your eyes. If you have ruby slippers, then wear them. Clicking your heels is optional. Just squeeze and wish for things other than the bathroom at home.

LOG IT

2010-05-16T15:11:00.000-07:00

This week's exclamation to me was, "I don't know why I'm not losing weight - I watched what I ate, and I exercised, too!"

Actually, I hear this song at least once a week from a client. The remark can be tinged with a whine, frustration, or downright anger. No matter what, though, the catch word for me is watched. When I hear that, then I have identified the source of my client's angst.

Have you tried to watch your checkbook ledger to see if your deposits and withdrawals balance out? Would you watch your kitchen pantry shelves empty and then hope you remember which items to replace the next time you are pushing the shopping cart?

Of course not - I hope. The truth is, most of us function best with lists or written accounts of these and other activities. The mind is a wonderful and complex storage unit. But it can play tricks on us when facts mix with perception, emotional smokescreens, and conditional memory loss.

So you watched what you ate. What does that mean? When I probe my clients further, they explain that they didn't eat a lot of sugar or fat, or that they didn't engage in the usual evening TV snacking. All of these efforts are commendable health-wise, but they fail miserably as a form of accounting or measurement. If you want specific explanations for changes on the scale (also a measurement tool), then a specific accounting of your food intake is required. Period. How else are you going to assess what is taking place and why?

I refuse to be obsessive-compulsive about this, and I discourage my clients from overly focusing on the scale reading or every food morsel that enters their mouths. However, I do know that the body either burns the energy (food) we feed it, or it stores it. If you take in more than you use, your body puts it away for later in the form of fat. Even an excess of 100 calories consumed while nibbling during dinner prep each night can derail your progress without you realizing it.

So, after hearing the rest of the song - the part that goes, "I KNOW what I ate - there must be some other explanation" - I make this suggestion to them. For at least one week, write down what you eat, when you eat it, and exactly how much you are eating. That means pulling out the measuring cups and spoons and a nutrition counter. Re-acquaint yourself with what 1/2 cup really looks like. You'll be surprised. Then, at the end of the week, see how your watching what you eat compares with what you actually do eat. I recommend continuing to record if this helps retrain your perception of portion sizes.

Some of my clients do well with keeping a food log as a habit. Others would rather not detail every meal. The bottom line, though, is that in order to understand the specifics of your weight change (or not), you need to look at specifics. Watching equates to guessing which can lead to that frustrating song I hear sung weekly. If you want to reach your goal weight and know how and why you're getting there, then log it. This works well with your checkbook, too.

TIGHT BUTT - DREAM OR DREAD?

2010-05-09T11:00:00.000-07:00

You feel it first on the top of your hip, and then it travels down your butt, gripping you from behind. You tighten, and the electrifying sensation sends chills up your spine - even down your leg - making you tense, yet weak, in the knees...

No, this is not a passage from one of those bodice-ripper romance novels. And it definitely isn't describing a pleasurable experience. It's intense, though. In fact, when this sensation in your butt strikes, it can startle you right off the treadmill you are walking on. The offender is not some person behind you trying to get familiar. It's a temperamental, irritated, deeply-nested muscle called the piriformis.

The piriformis muscle is located in the butt, underneath the gluteus maximus. It attaches to the flat bony end of the spinal column (sacrum) and to the bony upper end of the long thigh bone (femur). Its primary function is to rotate the thigh outward. The piriformis is especially active during fast walking and running. However, during sports such as basketball, soccer and tennis where quick changes in direction are required, the piriformis is busy contracting, too.

Busy, busy, busy. That's one of the prescriptions for a muscle's overuse response. Tight bands can form in the muscle, and these constrictions can create sensitive areas called trigger points. When the piriformis has a trigger point, this is one tight butt you DON'T want to have. The symptoms can mimic a lower back disorder and even radiate pain down the hip and into the leg. Your normal gait can become wobbly, as it feels like you can't bear weight on that side.

So what can you do to prevent and/or treat this muscle tantrum? Several things, actually. If, however, you try the following and you don't experience relief, then you should see your doctor for an evaluation. The piriformis muscle has impersonating tendencies, so you always want to identify the true culprit.

First, adequate warm up of the lower body is important before engaging in activities that use these muscles. You can walk at a modest pace using longer strides for ten minutes before picking up the speed (which will shorten your strides). This ten-minute warm-up is perfect even if you are getting ready to play soccer instead of jogging. The increased blood flow and elevated temperature to the muscle prepares it for the load you'll be placing upon it. After you exercise - and as often as you can in-between - perform some static stretches (held for at least 15-30 seconds) for the hip. The following two stretches - one on the floor and the other seated - are very effective.

ON THE FLOOR: Start on all fours, knees bent, on a soft surface. Place your right knee directly behind the left knee. Gently slide the right leg back behind you as you lower yourself onto your elbows. Try to press your body against the left leg which is now flattened beneath you. You should feel the stretch in the hip of the left leg. Repeat from the beginning using the opposite leg this time.

SEATED ON A CHAIR: Start by sitting on a chair with both knees bent at a ninety-degree angle and your feet on the floor. Cross the right leg over the left so that the right ankle is resting on top of the left knee (as close as possible). Sit tall with your back straight and your hands resting on your right shin. Begin to hinge forward at the hip, leaning only as far forward as you can without rounding your back. Hold this position. You should feel the stretch outside of your right hip and leg. Repeat from the beginning using the opposite leg.

Though the sensations of a protesting piriformis can be alarming, this occurrence is quite common. Try to follow the above suggestions, both as a preventative measure and as a way to relieve existing symptoms. Stretch every day if possible, working out that trigger point. If you can't quiet the furor in your butt, and the grabbing you feel there isn't someone trying to get friendly, then high-tail it to the doc. A tight butt with a wobbly walk is not what dreams are made of.

THAT'S A PLAN

2010-05-02T16:15:00.000-07:00

It's been one of those weeks. A packed work schedule and doctors' appointments galore - most of them over an hour's drive away. Between my working, driving and waiting, little time remained to exercise and eat right. Splintered workout sessions and meals-on-the-run were this past week's themes. Not good. And you know what? I made excuses. Well, I'm not excused.

This past week took a toll on my fitness and eating rituals because I didn't plan ahead. Nope. I decided to wing it. I didn't review my schedule, nor did I plan my exercise and meals ahead of time. Winging it. Now there's a concept. Wing is defined as a "device of flight." My exercise and eating plans took flight alright. Nowhere to be found. Why? Because I didn't plan ahead. S-u-r-e I would hop on the treadmill when I got home. S-u-r-e I would find a nutritious meal near the doctor's office I'd never been to before. Nope. It all took flight. And so did my energy.

So how could I have bypassed my schedule obstacles and fit in my exercise and healthy eating? Let's look at just one of those packed days. On Wednesday, I was training a client by 7am. Normal commitment for me. Eight training hours later, I was on the road to the doc's office and hungry enough to make a sandwich out of my road maps. I allowed extra travel time in case traffic was heavy. Turns out, it was smooth sailing, and I had forty-five minutes to spare. It was a gloriously sunny day - perfect for walking. But I was starving. I didn't pack a lunch, and I didn't know the area. So I visited the nearest fast food joint. Besides using their restrooms, I'd not seen the inside of one of these establishments in years. Now I know why.

As I stared up at the enhanced photos of chicken breasts in various cooked forms, I was stuck. The teen behind the counter smiled. "It all looks so good, doesn't it?" she said. Her skin's sheen was not from soap. I politely agreed, but my smile was strained as I was thinking it all looked so bad.

I pulled my sweatshirt over the "CERTIFIED TRAINER" printed on my t-shirt as I carried the tray to my booth. The grilled chicken breast was unrecognizable amidst the "sides" of beige and beige-brown whatever. I had twenty minutes left to eat the edible twenty percent on my plate. There. I could have packed my own sandwich - five minutes of prep time max - and I would have been able to fit in a walk instead of picking through a picnic of heat lamp-warmed whatever.

The doctor was running forty-five minutes behind schedule. More time without a plan. My stomach gurgled and swirled fiercely as I thumbed through a 2009 Entertainment Weekly. I should walk, I thought. But I was too tired and nauseous. Glossy photos of celebrity thighs and their stay-slim salads stared back at me. I vowed to get on my treadmill that night.

My vow to myself evaporated after the long drive home. My body's gas tank was empty. I didn't plan ahead and "winging it" failed. So when my clients tell me their stories of crammed schedules and missed opportunities to exercise and eat healthfully, I empathize. But I know - and they know - that a plan gives intention to our actions. By making our health a priority, we can create time slots for exercise, no matter how small, and for preparing healthy meals. We make our schedules based upon our priorities. Our bodies are a priority. I should have remembered that.

So make it a point to plan a simple schedule review at the outset of your week. Look for time pockets - brief intervals in a busy schedule - for short cardio sessions, weight training and packing healthy meals and snacks. It's all cumulative. The little pockets add up to one big satchel of accomplishment by the week's end. Remember, if you "wing it" like I did, it doesn't happen. Shame on me. Now, let's look at this coming week's schedule ...

REALITY CHECK

2010-04-25T15:58:00.000-07:00

I'm not sure if it was June Cleaver of Leave it to Beaver or Margaret Anderson of Father Knows Best. All I know is that these 1950's sitcom moms impressed me with their housekeeping skills. Not only were their homes clutter-free, but these gals vacuumed in crisply ironed dresses and high heels! Total reality back then. Not.

Fortunately, my mom didn't set that kind of example. I would have terrible conflict now with my own housekeeping habits, and probably with my female identity, had my mother been June or Margaret in the flesh. Instead, my mom who is now eighty-seven, is a realist. "Life has its challenges," she'd say, "but you just pick yourself up by the bootstraps and go on."

I remember when my mom announced that she was not ever going to call herself a senior citizen. "People look at you differently, and I don't feel any different!" She was emphatic. "I don't care if I don't get the discounts!"

Her words that day have always stayed with me. People's perception of what is old divides the young and the more mature populations. It's as if an invisible line divides the two, and the younger folks (including those older ones in denial) will not cross that line without a fight. Baby boomers - that's me, too - are the toughest fighters.

So what are we afraid of? Why is crossing that threshold so scary? In talking to other boomers like myself, I hear that "old" equates to loss - loss of a youth and all of its possibility, loss of a professional identity, loss of time. But most significant of all is the fear of losing one's independence - not being able to do what you want to do because your health and/or mobility have become impaired.

I can hear some of you murmuring back to me, "Old is as old does," or "Old is a state of mind." I would be the first to agree that attitude is paramount, especially as it applies to being proactive with exercise and lifestyle choices. But the reality is that some health conditions may be out of our control. The wisdom of knowing what you can do about what you CAN control is the difference between feeling fear or fearlessness as we age.

My mother, orphaned at age eight during the Depression, is a survivor because life-imperfect was better than no life at all. "Take a walk when life gets you down," she used to say. "Be glad you can walk. Now walk! You'll feel better." And that is what I did.

I am still walking because I know I can. My clients are moving their bodies because they know they can. If fear of potential losses in older age grips you at times, then refocus on what you CAN do now. Chances are you can keep those assets if you commit to strengthening them, mobilizing them, and taking ownership of them. You have an investment in YOU.

Reality isn't the 1950's sitcoms (though I did love watching them) or any other airbrushed image of what life is supposed to be like. Aging is a reality, but fear doesn't have to be the pre-requisite. Assess your strengths and limitations, focus on what you can do to stay healthy, and for goodness sakes, get up and walk!

THE WALKING PRESCRIPTION:

...One step at a time, one foot in front of the other, shoulder blades back, tummy in and looking forward...

FREQUENCY - whenever possible (aim for a minimum of three times a week)

DURATION - as long as your body lets you (20 - 30 minutes is ideal)

INTENSITY - be sure to keep breathing (you should be able to hold a conversation, albeit labored)

STAYING CONNECTED

2010-04-18T16:21:00.000-07:00

Remember the old song that goes, "The hip bone's connected to the ankle bone, the ankle bone's connected to the ..."? I forget the rest of the lyrics, but I do remember ad-libbing every body part name and connecting it to another as I belted out that familiar tune. Little did I know I'd be speaking those same words to clients decades later while training them.

Aside from memory becoming an issue in the boomer and beyond generations (I really don't remember that song's theme), the connections - or connective tissue - between body parts begins to protest during these later years. Our bodies cannot function without these fibrous attachments, much like a door can't swing open and closed without its hinges. What's more, we can't see this tissue - we can only feel its protest when it starts to complain during a physical movement. In fact, overstressed connective tissue probably causes more of our exercise "ouches" than overworked muscles.

These connections between body parts are made up of a tough, fibrous, elastic substance called collagen. It is strong, yet flexible. They are called ligaments and tendons, and they are the movers and shakers of corporate collagen. Ligaments, for example, connect bone to bone at a joint. They allow for flexibility and movement, yet provide stability. The movement, depending upon the specific joint, can be in multiple directions. But each joint has its limit. If movement exceeds your individual limit, damage to the connective tissue will result. Ligaments, when torn, are lousy at self-repair. Without surgery, they can remain loose and thus affect stability and balance.

While ligaments connect bones at a joint, muscles are needed to power a movement. The muscles are connected to the bones by tendons. These guys are tough, too, and even less flexible in nature. Tendon tissue weaves around and between the muscle fibers giving strength and stability to the muscle. Blood supply to this tissue is limited, so healing and repair after injury is slow at best.

Both ligaments and tendons respond to strength training by becoming thicker, which helps them withstand the contractile forces created by the stronger strength-trained muscle. As we age, however, the collagen within them becomes more rigid. Water loss in the tissue reduces flexibility and thus increases wear and tear and vulnerability to injury.

Thankfully, just as bone renews itself, connective tissue cells also turn over, and this process is enhanced with strength training. Too much of a good thing - like excessive load or too much too soon - can trigger a breakdown. Gradual progression in exercise resistance is key in avoiding injury to the tissue. No sudden changes. Exercise programs must also emphasize all muscle groups to create a balance in strength. Imbalances in muscle strength set the groundwork for certain muscles becoming overused, and this can lead to damaged connective tissue.

My clients don't have to endure my singing a song about one body part being connected to another, but the lyrics can be found in my instruction. Connections - the ligaments and tendons - are the gatekeepers of strength training. A conservative approach - lighter weight and more repetitions - to start with can let the connective tissue adapt to the load being placed upon it. If the tissues don't talk back to us, then we know it's okay to progress in gradual increments.

Listening to your body's messages is almost an art. We are often poor listeners or ignore those messages when we want results quickly. But not listening will eventually derail your progress because damage will force you to stop your exercise program. And starting over from square one is never fun. So take it slow, know your fitness level, and stay connected.

BOOMERS LOSING BALANCE

2010-04-11T19:10:00.000-07:00

Cobblestones. LARGE cobblestones. These rounded mounds, like small islands floating in concrete, paved the Savannah, GA riverfront. My husband, son and I navigated this historic city's sidewalks this past week. We wore our sneakers and walked and walked ... and walked. During an evening ghost tour, we couldn't decide which was scarier - the ghosts of the yellow fever victims who were buried alive in 1820, or the equally old walkways beneath our feet.

Well, a balancing act it became. Our son would claim we never did find our footing as our feet repeatedly rolled to the sides of cobblestones. He laughed several times when our sneakered toes caught the elevated edges of the cement sidewalk panels. No one laughed, though, when my husband looked up at an ornate cast iron balcony and then stumbled off the deeply depressed curb side. In seconds, his 6'2" frame draped across the feet of a couple licking their ice cream cones. Some minor ankle soreness and a broken camera were the only casualties, thank goodness. It could have been so much worse.

You see, my husband and I are baby boomers. Both in our fifties, we have decades of old sports injuries and plenty of normal wear and tear. We also don't look where we are going. My husband's knees and ankles, despite regular exercise, have the stability of the Georgia taffy we watched droop and twist as the candy machine pulled it. His connective tissue doesn't connect well anymore. This issue continually challenges his balance. Flash forward twenty years, and that fall could have retired him permanently.

Balance is a buzz word in fitness today. Defined as "the process by which we control the body's center of mass with respect to the base of support, whether it is stationary or moving" (Rose, 2003), balance is vital to wellness and independence, especially in our later years. The core - the muscles of the abdomen and back that form your body's "corset" - have become the celebrity muscles on the fitness stage. Their strength is essential for balance. This muscle girdle keeps the upper and lower body from teetering like a tall stack of dishes might do while resting on a waiter's elevated, upturned palm.

There has to be more to it than that, though, because my husband exercises his core religiously. Well, there is. Several body systems contribute to overall balance, and they are all adept at compensating for each other when a team player is sidelined. But there are limits. The sensory systems - visual, somatosensory (spacial location and movement of the body relative to the support surface), and vestibular (inner ear) gather information from the surrounding environment and from our own actions within it. From this info, our body (or motor system) responds both consciously and subconsciously to keep our balancing act together - or not.

With wear and tear, age or disease, one or more of these systems may become impaired. The interaction between these systems then becomes suboptimal. So, they help each other out. But like the average family, dysfunctional members can and do exist. The interdependency of the family members is complex, but it does have its limitations. If more than one sensory system is compromised or the body's motor system response is poor, significant balance issues will result.

My husband's body collapsed like a marionette puppet on loose strings because his visual sensory system (looking up instead of at the cobblestones beneath his feet) and his responding motor system (his poor leg and ankle strength) didn't perform optimally. Balance was threatened and down he went.

So what does that mean for him and other baby boomers like him? As a trainer, I would first assess an individual's systems and identify where the weaknesses exist. Vision and inner ear problems are the territory of other specialists and would need to be addressed. My expertise is with the motor system - the body's musculoskeletal strength and endurance. Overall muscle strengthening through resistance exercise is essential. But I can also emphasize strengthening areas of weakness, like the knees and ankles. In my husband's case, surgery has been suggested by an orthopedic surgeon to repair his damaged connective tissue. In the interim, however, maximizing his hip, leg and ankle strength would help him now AND later during recovery from any future surgery. For those who just need to tweak their strength, exercises using weights or resistance bands is essential. The muscles and connective tissue need to be stressed enough in order to strengthen. As to which muscles should be worked, the answer is ALL of them, and at least twice a week. If you can perform an assessment on yourself or hire a professional to do one, all the better. A road map can help when you don't know your way.

There are many systems at work within your body helping it to stay upright, especially when the terrain beneath you abruptly changes. The body is an amazing machine as it gathers information and miraculously performs, even with deficits. But all of that accumulated use from living a long life can wreck havoc if you don't maintain those systems. Exercise, once again, is a nonnegotiable. It is within your control to optimize your body's mechanics. Today, it may just be a camera that shatters. Tomorrow, it could be a body part.

A HUNCH YOU DON'T WANT TO HAVE

2010-04-03T17:34:00.000-07:00

"What can I do to get my husband to stand up straighter? He's starting to look like an old man!"

These are the pleading words of my well-meaning, boomer-age-and-beyond female clients. They are wives, and they are on a mission. They have made the decision to strengthen their own bodies and improve their health. Now they are determined to get their husbands to follow suit - especially to straighten up their backs.

First, ladies, you need only encourage your husbands - not nag them. You can set the example, but exercise adherence is proportionate to a person's motivation and their readiness to take action. Complaining about your husband's posture may pressure him to exercise (just to keep the nagging at bay). But unless your husband is experiencing the inevitable neck and upper back pain, the lower back compression and discomfort, or the frustration of looking years older than he is, he's not likely to stick with the program. Maybe - just maybe - you can get him thinking about what lies ahead for him if he doesn't straighten up. Information is power, both for you and for him.

Now listen up. This upper back curvature, known as kyphosis, is not gender-specific. So please take a look in the mirror, ladies, first. This curvature is also NOT an inevitable part of the aging process. Older folks can stand tall, too. Assuming the spine is not curved due to a genetic or structural abnormality, that upper back hunch can be improved, if not corrected, before it is too late. Intervention, such as changing lifestyle habits and performing strengthening exercises is crucial, however.

Weakness in the upper and mid-back muscles can occur through repeated postural alignment patterns. For example, spending hours a day bent over a desk or a computer, or not pulling the shoulders back and sucking in the tummy when you walk, can help create this problem. Over time, those back muscles lengthen and weaken, and the chest muscles shorten and tighten. Being curved forward actually feels more comfortable than standing tall when the strength of both muscle groups is not equalized. If only the imbalance stopped there. Unfortunately, the neck is jutting forward now, and the lower back becomes compressed (curves the opposite way) to keep you from toppling over. Add to that tightened hip flexors that can no longer lift the leg fully and weak hamstrings and glutes that fail to straighten the leg optimally, and you now have additional lower body issues. The abdominal muscles, if weakened, protrude as the lower back compresses and no longer support the spine. Breathing can even become difficult if the diaphragm is squished by this hunched posture. The beautiful anatomical chain that the human body is becomes adept at compensating for these imbalances. Some muscles are carrying more than their load while others are slackers on the job. Your body is now a chain of weak links.

Ladies and gents, given enough time, your spines will no longer be able to straighten and progressive curvature will really start to get you down (no pun intended!). The good news is that intervention using resistance exercise and static stretching to bring balance back to these muscle groups, can bring you back up, literally. Practicing healthy posture (yes, walk while balancing a book on your head) and taking breaks from desk and computer work will also help.

So, to both the men and the women who love them, prevent the aging appearance and functional problems associated with kyphosis by beginning an exercise and stretching program now. Emphasize ALL of the major muscle groups to be sure that balance is restored. If you have a hunch that you or a loved one has a hunch, begin now to change it. And ladies, let's redirect the energy wasted on nagging and, gentleman, the energy you're expending to fend off the nagging, and use it at the gym instead!

YOUR BODY KNOWS BEST

2010-03-28T17:05:00.000-07:00

I confess. I used to love to tan. Or should I say, being tanned. The process, for my fair skin, required patience because I burned easily. I needed to build my color slowly (this was before skin cancer awareness). On occasion, I burned. Too much sun too soon. And it hurt. Disappointed, I had to decide whether to go back out in the sun, or wait. I wanted that tan NOW, and waiting wasn't an option. I made the mistake of burning my burn to a brilliant red, and then it really hurt. I had to retreat from the sun - big time.

So what does this have to do with exercise? Well, let's draw a parallel. A client holds his shoulder or massages his knee and tells me it hurts. I look, listen and then ask questions. Clearly, my client is experiencing PAIN. Then my client asks me if he should exercise anyway. After all, he doesn't want to stop his progress.

Flashback to my sun worshipping days. "Would you lay out in the sun after you just got sunburned?" I ask. I watch for a wince as he envisions the painful burn-on-burn. We agree that a break from exercising that body part would be prudent.

Pain is your body's way of saying something is wrong in anatomy land. For some folks, though, the distinction between actual pain and muscle soreness is vague, at best. Muscle soreness, for example, can occur within 24-48 hours after exercise and should diminish within 24-48 hours after onset. Though not always comfortable, normal muscle soreness is the result of stressing your muscles through exercise. Lactic acid build-up (a bi-product of energy burned within the muscle) and/or microscopic tears (part of creating stronger muscle fibers) are usually the culprits. Pain on the other hand, can be due to inflammation or injury to a joint, muscle or connective tissue. This sensation doesn't usually subside quickly and can increase in intensity.

Normal muscle soreness should respond positively to resuming your exercise routine. Progress gradually, though. Pain, however can mean many things. Rarely is it your body saying "More! More!" It requires rest or easing back on your exercise of that body part. And if the pain doesn't subside or gets worse, then a doctor's visit is in order.

So listen to your body. With a sunburn, the message is visible. Inside your body, the messages aren't as blatant. It talks to you IF you are willing to listen. Then, you need to respect what it says. Remember, your body knows best!

USE IT OR LOSE IT

2010-03-21T16:01:00.000-07:00

Sounds like a cliche. It is, and it's true, too - when talking about exercise, that is. Those diminishing muscles in your arms and legs are not disappearing because you're "getting older." Muscle weakness is not directly proportionate to the number of candles on your birthday cake. It is a function of what you are doing - or not doing - with those muscles.

So you claim you clean the house, walk the dog, mow the lawn, shop at Lowes ... the usual day-to-day stuff. That's exercise, right? Your muscles shouldn't get smaller doing all of those chores. Hmm. Well, yes and no. Those activities involve movement and movement is good for you. But the stress to your skeletal muscles may not be enough to enlarge them or even maintain their size. Add to that equation all of those labor-saving devices and your muscles are essentially coasting.

When a muscle is forcefully stressed beyond what load it is used to handling, it meets that demand by enlarging. This is called hypertrophy. The larger the muscle fiber's diameter, the more forcefully it contracts. It's getting stronger. When activities don't challenge your muscles enough, they get lazy and eventually reduce in size. This is called atrophy. Now they are less strong. Even the remote control feels heavy. In addition, when exercise is inconsistent or of short duration, the muscle fibers have a hard time resisting fatigue. Both the load placed upon a muscle during exercise and the duration of that exercise determine its strength and endurance. Riding the lawnmower or pushing the grocery cart each weekend just aren't enough.

So, what if your muscles are a little smaller and weaker than in your youth, you say. It's not like you're competing for a spot on California's Muscle Beach. Okay, but remember, reduced size equals reduced strength. And if the strength goes unchallenged and decreases, you have Jello for muscles. Jello cannot get you up from a chair, help you walk or climb, nor can it lift your golf club to swing. Jello just wiggles and squishes if you push on it. It's not stable and neither will you be.

How can you "use it so you don't lose it?" Challenge your muscles to work harder through weight training to insure that all major muscles are participating. No coasting. No seasonal exercise only. Consistent resistance training for an extended period of time will maintain your body's mobility and strength. Jello is not an option.

HIPS AHOY!

2010-03-14T13:32:00.000-07:00

Oh,the hips. Women wish they would reduce or disappear altogether. Men couldn't care less until they become painful or interfere with their golf game. For all of us, the hips are not only here to stay, but they can be your biggest asset (no pun intended).

For a moment, visualize the hips as a ship. The engine of the ship is the gluteus maximus, or the butt, and is the largest muscle in the body. Before you groan in agreement ladies, realize that this muscle is also the source of mega-calorie burning potential. You see, muscle is what stokes your body's metabolism. The bigger the muscle, the more calories it burns. Like an engine, the glutes are the powerhouse for fuel-burning. From a functional standpoint, the glutes cause the leg to straighten at the hip when a person walks, runs, or climbs. This muscle is also used to raise the body from a sitting position. Aesthetically, well, a toned butt is attractive.

This ship - the hips - also carries a crew. Functioning like the steering of the vessel, the gluteus medius and minimus are located on the sides of the hip around the joint. Companions to the gluteus maximus, these smaller muscles help support the normal position of the pelvis, as well as allow the leg to move in different directions within the hip joint. Loss of strength in these muscles can increase your risk of falls and hip fractures. Did you know that over 80% of older adults who break a hip will die within the following year? The importance of hip health cannot be overemphasized.

To build and maintain hip strength, exercises that use resistance are essential. For overall hip and leg strength, the squat and lunge variations are ideal. If mobility is limited, simple chair sits repeated 10-15 times works well. To target those smaller muscles, the gluteus medius and minimus, side hip extensions using ankle weights or resistance bands are the best choices. These can be performed while standing, sitting, or lying down.

Strong hip muscles increase healthy hip bone cell growth, fuel the metabolism, and keep the ship afloat. When toned, those hips can also be your most attractive body part. Challenge them when you exercise, so you can celebrate - not curse - your swagger when you walk.

Bon Voyage!

EASY DOES IT

2010-03-07T08:28:00.000-08:00

That sense of urgency. We all feel it, especially when we want something NOW. In exercise, it is no different. We want the results yesterday. Unfortunately, getting fit can't be rushed, especially if you are just beginning an exercise program or are returning to it after some hibernation.

If you haven't gotten the go-ahead from your doctor and you have health issues that need to be addressed, make an appointment before you put on those dusty sneakers. Most docs will be thrilled with your decision, but will caution you to begin slowly. They may also, based upon your health status, recommend or discourage certain exercises. Heed their advice, and then lace up those shoes. Before you take another step, repeat this phrase aloud, in your head, and every way in-between - "TAKE IT SLOW."

Please understand that this guideline doesn't mean you are "old" and therefore shouldn't move quickly. It means that your body needs time to adjust to the new stresses you're going to place upon it. Exercise stress is good. But expecting your body to respond positively to a high-energy, exhausting workout on day one is unrealistic.

The extra time you take at the beginning of your fitness program will bring results safely and effectively. Plus, you are more likely to stick with it if your joints and muscles aren't crying out in pain. Gradually adding minutes to your fitness walks and resistance to your strength training will mean consistent gains in your fitness level - minus the injuries.

So, repeat after me, "TAKE IT SLOW." Your muscles didn't atrophy overnight, nor will they regain their strength after two sessions at the gym.

Here are some frequency and duration guidelines as recommended by the American College of Sports Medicine. In order to improve the strength and endurance of your heart and lungs, strive for exercising aerobically (i.e. walking) a minimum of three times a week working up to 30 minutes per session. Intensity levels of the chosen exercise influence duration, so let's assume you are of lower cardio-respiratory fitness. Begin SLOWLY. 10-20 minutes per session to start is ideal. Gradually increase the duration and intensity, always being sure that you can hold a conversation, albeit labored, as you exercise.

Strength training using resistance requires a minimum of two times per week working all of the major muscle groups at each session. Allow for at least 36-48 hours of rest between workouts to prevent overuse injuries and promote adequate bone/joint stress recovery.

Stretching your muscles after exercise is essential and, in this case, more is better. Your body LOVES stretching. Think of it as the lubricant of the machine -your body. All the strength in the world won't help you if you can't move that body part around the joint. So stretch, and then stretch again.

Remember, take it slow. One step at a time. Create small, achievable goals. You won't become a believer in the benefits of exercise if you set yourself up for failure. Listen to your body, ease into your exercise program, and you'll be amazed how your body rewards your efforts!

WELCOME

2010-03-03T17:10:00.000-08:00

Welcome to my Healthy Boomers & Beyond blog! I am very excited to begin sharing my experience as a personal fitness trainer for the Baby Boomer and Senior population with you. For my first post, I would like to tell you a little bit about myself and what I think I can share that might help you or someone you know.
I have spent nearly thirty years in the health and wellness industry. My experience ranges from teaching fitness classes to creating and coordinating fitness programs in Continuing Care facilities, physical therapy practices and health clubs. For the past decade, I have specialized in personal training for the older population, including Baby Boomers, seniors, and those with physical limitations. The challenge to create effective exercise programs for those whose bodies require a little extra care is one I embrace. We all know that exercise is a non-negotiable requirement for improving our health and maintaining our independence for as long as possible. But when your joints ache or you have arthritis, osteoporosis, joint replacements or a host of other limitations, how can you exercise safely?
These are the issues I would like to address, hopefully providing you with useful information and exercise suggestions so that you, too, can improve your health and well-being. Exercise can be fun, time-efficient and safe for all ages, especially those of us who are graying at the temples!
I welcome your feedback, questions and suggestions so that my blog can benefit you. I hear the concerns of my clients every day, and I work with their bodies in ways that I hope will strengthen them and relieve their pain. Renewing their well-being, both physical and psychological is my mission. Let me help you too!
Look for my next post this weekend. Until then, move your body just a little bit more tomorrow than you did today. Each extra step we take, every extra movement we make, helps.