Exercises that use a ball work on your body’s muscle groups from a strong central core, using good breathing techniques, strong mental focus, and smooth, flowing movements throughout, and mind-body connections. It’s an extremely safe, holistic, non stressful, and affective way to work out and can be performed almost anywhere, anytime, because the equipment is light, hardwearing, portable, and cheap. Working out with an exercise ball is also fun.

Key Benefits

The whole point about using an exercise ball is that it is an unstable base, which makes you work extra muscles and develop new skills– the simple at if sitting on the ball improves postural strength and awareness. Your abdominal and spinal muscles, which act as a splint around your spine, will become stronger, exercises will also help to strengthen and protect your back. Be patient overtime, your movements will become more fluid and graceful, and of course your fitness, strength, and stamina will all improve. As an added bonus, using a ball increases your proprioception– your unconscious perception of the world around you– improving balance and fine-tuning motor (movement) skills. Ball-based exercise is also excellent for reducing stress–stretching encourages greater relaxation, particularly when combined with mental focus and a good breathing technique.

References:

If you’ve recently had a baby in the last two years, you may be feeling the effects in your body – even this long after delivery. Delivery is difficult on a body. Here are some tips to consider on how to be a mom without breaking your back.

During pregnancy and breastfeeding, the ligaments become lax due to oxytocin to allow for the baby to pass through the birth canal. Moms need to be especially careful during sports and workouts not to put added strain on their joints. The potential for injury is much higher during this period.

Unfortunately for adults, children are not at our level but are low to the ground, requiring us to bend down. We are frequently bending, lifting, squatting to accommodate their needs. Our backs and necks can be protected if we follow several body mechanics principles.

Bending – Squat down to the level of the task. Bend both knees and keep the back straight when the need to be low to the ground arises. Situations like placing a child in a stroller are best managed by squatting or kneeling in front of the stroller.

Lifting – The basic lift is best managed by bringing the load close to the body. So, at the play pen, roll the baby toward you. Bring your feet as close to the edge of the crib or playpen as possible. Squat to the level of the load, straighten knees as you lift the child. Pull your belly in as you lift. Exhale as you exert.

Carrying -The hip carry is good to free up one hand, but should be avoided for prolonged times. Mother’s often rest a child on one hip, which places stress on the low back and sacroiliac joints. Shifting from one hip to the other can help so both sides do equal work. Front and shoulder carries are great for closeness to the baby. Balance the load by switching sides and by pulling your shoulder blades back every so often.

Sleeping -To properly rest, one should find a position which supports the natural curves of the spine. For side sleepers, have a pillow between the legs and a pillow thick enough to support the neck without sidebending it. You can also take a rolled up bath towel and place it inside of a pillowcase for additional neck support. For back sleepers, place a pillow under the knees and one under the head and neck. Sleeping on the stomach should be avoided due to excess strain on the neck and upper back.
Strengthening – Motherhood is not for wimps. Many body parts need to be strengthened to be a mom.

Legs – perform wall squats by leaning with your back against a wall, bending both knees and sliding down until knees are bent to 45 degrees, and then return to standing. This helps the quadraceps (front of the thighs) and the buttocks.

Abdominals – Use caution if you have had a C-section. Ask your doctor when you can strengthen this area.

Basic Abdominal Exercises:
Pelvic Tilts – Lie on your back with knees bent. Move your pelvis to arch your back off of the floor. Then tilt your pelvis to flatten your back down. You should feel this in your lower abdomen. Repeat 10 times.

1/2 Roll Downs – Sit on floor with your knees bent. Begin to lean back as if to recline to the floor. Extend your arms out in front – hands next to your knees. Recline half way down. Return to start position. Repeat 15x.

Crunches – Lie on your back with knees bent. Place your hands behind your head to support it. Gently raise your upper body just enough to lift the shoulder blades off of the floor. Slowly return to start position. Repeat 15-20 times. Kegels – Contract muscles of the pelvic floor as if to stop the flow of urine. Do not hold your breath. Repeat 30 times per day. Performed while lying down, sitting, standing or lying on your side. Caution – do not interrupt the flow of urine as a test to see if you are performing this exercise correctly.

Stretching – Often moms hold positions for prolonged periods of time, standing in the kitchen or sitting during feedings. Change positions frequently to move the spine in all of its available ranges. For the back, bend forward, to the side and arch backwards. Keep your spine limber. Sidebend for the neck to the right as you reach for the floor with your right arm, then to the left. Bring your chin to the chest to stretch the back of the neck and upper back. Offset prolonged forward bending while feeding, cooking, and caring for children by looking up to the ceiling as you exhale.

Incontinence (leakage) – After the trauma of 9 months of pregnancy, and delivery (natural or C-Section), the abdominal and pelvic floor muscles have weakened. A cough or sneeze cannot only place a great deal of stress on the low back, the forceful contraction can cause leakage of urine. Remember to squeeze before your sneeze. In other words, contract the pelvic floor muscles before you sneeze or cough.

Referenes:

1. How to Raise Children without Breaking your Back Pirie, A and Herman, H. IBIS Publications, 2003.

For more info, contact Jane O’Brien at North Tahoe PT at (775) 831-6600.

by Allison Prater |

Many people set new years resolutions around fitness goals that they do not keep. In forming new fitness routines, it is helpful to approach your goals holistically. Below are tips for making resolutions that you will be able to keep, by building a successful personalized practice for 2010.

Try new activities: Keep your routine fresh by trying new classes. You may discover a new passion. Here are some unique class ideas to help you add some spice to your fitness routine:

Acroyoga: A style or partner or group yoga that combines elements of yoga, acrobatics, and Thai massage. This practice builds strength, flexibility and stronger relationships between classmates. It is a great way to connect with someone close to you, however, you do not need a partner to attend.
Belly Dance: Tone muscles in your abdomen, hips, legs and arms,. Repetitive movements help to improve posture and increase range of motion.
HoopDance: Tones the muscles in your waist while burning calories, in this powerful and whimsical workout.

Poi: Learn how to spin flags, glow sticks, etc. with techniques that will eventually give you the ability to spin fire. This workout will really help strengthen your arms, shoulders and coordination.
Tai Chi: An ancient chinese martial art that is both a moving meditation, and the basis for strong self defense techniques. Tai Chi has been shown to reduce stress and boost your immune system.

Yoga: There are many different kinds of Yoga. Some are gentle restorative practices, such as Yin Yoga, great for restoring mobility and reducing pain. More active practices such as Hatha Yoga can be great cross-training for athletes. Many of the strength building exercises in Hatha Yoga are ideal for skiers, mountain bikers, and other very active people. Not only can they help to increase strength and flexibility, but they help to protect joints and muscles, preventing injury. There are a host of other benefits to a regular Yoga practice, including, but not limited to, stress relief, increased immunity, and elevated moods. No two yoga classes are alike, try several different disciplines and instructors to find the one that’s right for you.

ZUMBA: A dance-aerobics class that combines elements of latin and african dance for a fun cardio workout that will keep you smiling.

LOVE your practice! This is supposed to be fun, remember? When we feel a sense of obligation about our workouts, it is easy to abandon them. For most of us, a big slice of chocolate cake and a favorite movie will almost certainly beat out a treadmill when it comes to our idea of a good time. We are much more effective when we choose movement practices that bring us joy. When we choose physical activities that inspire us, we begin to do them, simply because we love them. We are no longer focused on what our body looks like, or is going to look like, we are present in the here and now, with a personal practice that we love to do. Namaste.

References:

1. Kraftsow, Gary, “Yoga for Wellness”, Penguin compass, (Penguin group), Arkana, 1999
2. Zeek, “The Art of Shen Ku”, Perigee Books (Berkley Publishing group), New York, 1999
3. www.listerlister.com/list/top-10-reasons-people-exercise
4. www.acroyoga.org
5. www.hoopgirl.com
6. www.zumba.com
7. www.bellydance.org

For more info, contact the Yogic Lounge at (775) 303-7366.

by Rick Deutsch |

Being fit and being in shape is a goal for most Healthy Beginnings readers. Not so much to achieve an athletic goal, but more just for our general well-being. Promises of improved mobility, stamina and longevity are worth the effort. The key to success is cardiovascular and resistance training.

But how to combine both with the limited time we can allocate and have fun while doing it? Many of the things we can do to raise our heart rate and respiration tend to be bad for our knees. Although very effective, running and jumping tend to weaken aging knees. We know that walking is one of the best exercises for overall body heath.

There is a new take on walking: Walking with poles, aka “Nordic Walking.” It’s the craze in Europe, particularly the Scandinavian countries. What we’re talking about is walking with ski-pole looking aids. Why would we do that? Well, the Cooper Institute in Dallas has shown that Nordic Walking can burn up to 40% more calories than “just walking.” A heart rate increase of 10 points is common. Oxygen utilization can be 20% greater depending on your pace. Stability and balance are also provided. All this with no perceived extra exertion and no knee or joint pain. It’s that simple.

A variety of manufacturers offer Nordic Walking poles. The poles are lightweight aluminum or carbon fiber. Weight is a key difference from ski poles, but more important is the ability to telescope to the proper length. The optimal length permits a 90-degree angle at your elbow when the poles are held vertical next to your leg.

The next key component is the grip/strap. With Nordic Walking the poles are not clutched in a “death grip.” Rather, they are only pulled forward by the strap to begin each stride. The technique is to plant the poles behind you and do a mini-push off with each step. It is the involvement of the triceps, lats and core muscles in this resistance maneuver that leads to the many benefits touted. These little push offs make the difference. The poles are not lifted and placed in front of you. They remain behind you and out of sight. A good routine is to do 30-minutes of Nordic Walking 3-5 days a week, building up to longer sessions. Remember that the body begins to burn fat after about 30-minutes so this is bonus time for weight control.

One additional benefit of using poles – you carry a level of protection against snakes, dogs and other hostile critters!

How to get started? Today there are several organizations promoting Nordic Walking. The International Nordic Walking Federation (INWA), the American Nordic Walking Association (ANWA) and the Nordic Walking North America (NWNA) all provide guidance, education and training to members. Many cities and Recreation Departments are beginning to offer Nordic Walking classes. You can search the internet for local instruction programs and group walks. Once you invest in your poles, no other special shoes or equipment are needed. Consistency is more important than intensity. Most of all – HAVE FUN!

submitted by Vitamin Connection |

Whole body vibration is truly causing a sensation from coast to coast. If you haven’t yet taken advantage of this healing and fitness training device, now’s the time to make it work for you. Whether you are a seasoned athlete, new to exercise or rehabilitating from injury, whole body vibration can help get you “there.” It’s the perfect tool to help you realize your New Year’s health and fitness goals.

Whole-body vibration therapy provides health benefits for all fitness levels, but it is especially useful to athletes for that extra competitive edge – and for those wanting to tone up and lose weight. In terms of training and conditioning, a simple 10-minute session on a whole-body vibration machine can improve strength, endurance, muscle tone, stability and mental outlook. Progressive physical therapy offices are even picking them up now that they are approved for health insurance and by the Food and Drug Administration for therapeutic health issues. When used with conventional muscle exercise, whole-body vibration therapy can increase muscle strength by 30 percent, and reduce the period of training required by 85 percent and time expended exercising by 50 percent – all this with nearly a non-existent risk of injury. No wonder athletes and fitness enthusiasts are embracing whole-body vibration therapy.

Whole-Body Vibration Therapy : The Theory
Whole-body vibration therapy originated from the concept of the human body’s movement under Earth’s gravity. The movement of our internal organs is constantly influenced by the Earth’s gravitational pull, and gravity work in a vertical direction. When we run, vertical vibrations cause the body organs and muscles to contract and relax repeatedly. This type of vertical movement stimulates the growth plates, improves circulation, energizes the lymphatic system and enhances muscle strength.

How it Works
With whole-body vibration therapy, a machine creates a similar type of vertical vibration (3-50Hz) from a base resembling a doctor’s scale that you stand on. One of the leading whole-body vibration machines is the TurboSonic. It uses a superior sound (sonic) vibration, which is quiet and effective. The vibration emanates up through the body, stimulating the muscle fibers (myocytes) with three times the strength of gravity. The myocytes contract and relax with more intense speed and strength. These contractions, when repeated, boost muscle strength more quickly than with any other kind of muscle training. Flexibility is increased, and the recovery time for muscle repair is considerably shortened. Furthermore, blood vessels are stimulated, improving circulation. Tendons and ligaments become better toned. Cellulite disperses. Even small muscle groups such as the facial muscles are improved. Similar to other forms of exercise, it has been shown to produce obvious metabolic responses.

Enhanced Results
It gets better. Clinical studies show how whole-body vibration therapy improves muscle strength and flexibility, and neuromuscular response.
Two different peer-reviewed studies on volleyball players and boxers showed extraordinary gains in muscle force and power. A third study showed vibration therapy increased flexibility by 30 percent when combine with a stretching program.

Seniors Take Notice
Whole body vibration therapy has much to offer seniors and those who have physical limitations. A recent pilot study conducted at the Hogeschool Zuyd in The Netherlands using TurboSonic whole body vibration therapeutically with a group of seniors showed positive results both in physical activity (strength and balance) and mental outlook.

References:
TurboSonic is registered with the Food and Drug Administration as a Class 1 powered exercise equipment/vibrational therapy device and can be billed by licensed health practitioners for therapy sessions under CPT codes for procedures 97110, 97112 and 97530.

For more info, contact Vitamin Connection at (775) 825-3993.

Here is a list of ideas to assist you through the holidays and beyond, so that this year your diet resolutions will stick and you experience health everyday.

1. Pick up an inexpensive pedometer to track your activity each day. It measures the number of walking steps you take, and reminds you to strive for at least 10,000 steps/day.
2. Play ball with a 25 inch exercise body ball. They are fun to bounce on or toss and offer many ways to tone and tighten. Some even come with variable resistance tubing for greater variety. Consider one for your desk chair as well.
3. Heart rate monitors provide a great way to track your exertion levels and keep you motivated to reach your weekly activity goals. The kind that wrap around your chest and include a monitor watch are best.
4. Transitions Glycemic Index Food Guide, by Dr. Shari Lieberman helps you select low glycemic load foods that give you lots of energy, keep your blood sugar balanced, and the weight off. www.transitionslifestyle.com
5. Enlist comprehensive support, meal planner, exercise logs, recipes, grocery lists, progress charts, and stress reduction tips with a subscription to www.transitionslifestyle.com.
6. Extend Snacks were developed by Dr. Francine Kaufman, past president of the American Diabetes Association. These delicious snack crisps and bars help control blood sugar levels for up to 9 hours. You will be less inclined to over eat or crave sweets when your blood sugar stays balanced. www.extendbars.com
7. I-pod mini Shuffles are great for storing your motivating music. These light, clip-on music players help keep you energized through any workout.
8. Monitor your progress with a scale that measures your body fat in addition to your weight. Do not be married to the scale for weight loss, instead focus on body fat loss. Measuring weight alone has never been a good indicator of true fat loss. And isn’t that what you really want to lose?

This is just a sampling of tools to assist you through the holiday season. Of course, the best gift of permanent weight loss is your renewed vitality, increased health and longevity, not to mention how great you will look and feel in all those new clothes! Have a wonderful holiday season.

References:

1. Dare to Lose, Lieberman, 2002
2. Transitions Lifestyle System Easy to Use Glycemic Index Guide. Lieberman, 2006.

For more info, contact Virginia Parsons at (775) 250-6482.

TurboSonic® - Sonic Whole Body Vibration (SWBV) is an advanced patented technology that is used by major medical, rehabilitation, therapeutic centers, senior centers, spas and gyms across the country and around the world.
The therapy consists of standing upright on a TurboSonic® platform that produces sonic vertical vibrations from 3Hz to 50Hz with variations of amplitude from zero to 100. These sonic vibrations are transferred to your body, stimulating absolutely every part of your body, from your cells to the blood vessels, your organs and muscles.
These muscle contractions stimulate a dramatic increase in critical blood flow to joints and their connective tissues throughout the body. The result is reduced muscle/tendon/joint-related pain with an increase in bone/muscle mass, strength and flexibility.
The vibration emanating from the pedestal and conducted throughout the body stimulates muscle fibers (myocytes) with three times the strength of gravity. This causes the muscle fibers to contract and relax with greater strength and speed. These powerful muscle contractions, when repeated with the frequency seen in WBV exercise, enhance muscle strength over a shorter period of time than is feasible with any other form of muscle training.
In addition, blood vessels throughout the body are stimulated and circulation is improved. Furthermore, tendons and ligaments, (parts of the body not easily trained) become better toned. The function of intra-pelvic muscles and small muscle groups, such as facial muscles, (which cannot be strengthened through conventional weight training exercises) are improved. Exercise involving vibration in the vertical direction also causes greater caloric consumption than does regular aerobic exercise.
Whole Body Vibration exercise, in conjunction with conventional muscle exercise, can increase maximum muscle strength by over 30 percent. It can also reduce the period of training required by 85 percent and time spent exercising by over 50 percent. Moreover, unlike in conventional muscle training methods involving the lifting of weights, little additional load is imposed on joints, ligaments, and tendons in WBV exercise. Consequently, the risk of exercise-induced injury is reduced to a negligible level.
TurboSonic is a revolutionary piece of exercise equipment developed with optimal application of these theories to yield maximum results in minimal time.
Using the TurboSonic stimulates the same effect of regular aerobic exercises and can accomplish a maximum effect of exercise with a minimum amount of time, compared to other exercise methods.

by Allison Prater |

In recent years, Middle Eastern dance, commonly known as “belly dance” has been one of the fastest growing fitness trends in the US, and with good reason. There are a host of benefits that can be attained through the practice of belly dance for both women and men of all ages. Belly dance is helpful for improving balance and coordination through the use of repetitive movements, or drills. These drills will often isolate one part of the body and take it through specific movements, such as lifts, drops, circles, figure 8’s and shimmies. These movements gently move a joint, such as the hip, through its full range of motion. When a joint is rotated, synovial fluid is stimulated, which lubricates it. This helps keep the joint healthy and protects it from injury.

The repetition in drilling is important for many reasons. When a movement is repeated constantly, there is a neuromuscular connection made, and in time the movement becomes instinctual. Often the muscles that are being utilized are muscles that are taken for granted during our daily routine. When the muscles are activated through repetitive motion, they are then able to help support proper alignment and posture, without our needing to think about it consciously. Repetitive pelvic tucks forward, for example, strengthen the lower abdomen and help to correct low back issues, such as sway back. These movements also strengthen the pelvic floor in general. Chest lifts help to strengthen the shoulders and open the chest, very beneficial to those who spend the day hunched over a computer.

Belly dance works with the natural structure of the body. The basic stance in belly dance is very similar to Mountain Pose in Yoga, the major difference is that the knees are much softer, to allow for the body to move smoothly. The feet are turned forward under the hips, and the joints are stacked, with great care being given to spinal alignment. The spinal column contains more bones and ligaments then any other part of the body. Belly dance movements such as undulations, really focus on careful articulation of the spine. Belly dance also strengthens many deep internal muscles in both the front and back of the body that can contribute to life-long spinal strength and flexibility.

Because belly dance is done from a standing position it is considered a weight bearing exercise. This is especially important for women and can increase bone density and possibly prevent Osteoporosis. The spiraling, circular, and figure 8 motions in belly dance also improve circulation to all the organs in the pelvis and abdomen. Increasing and circulating blood flow to the reproductive organs can be helpful to some women who experience painful menstrual cramping and other difficulties. Midwives Ina May Gaskin, and Aviva Jill Romm both recommend belly dance as an excellent form of pre, pari, and post-natal fitness. “Belly Dancing, originally developed as a form of pelvic toning for pregnant women, is an excellent way to exercise prenatally,” says Romm in The Natural Pregnancy Book.

Belly dance is also a very healing and joyful way to lose weight. The increased circulation in the abdomen also helps to improve digestion. Most importantly, belly dance celebrates each individual’s body in whatever state it currently is in. Many of the movements embody a sense of grace, but also one of strength and confidence. The dancer moves with an open heart, the head held high. As one begins to celebrate and love one’s body, the body immediately begins to reflect the love and beauty expressed in the dance. It is a great way to reduce stress, and make wonderful new friends along the way.

Belly dance classes also accommodate dancers of all levels and abilities. Just like a yoga class, there are beginner, intermediate and advanced forms of many movements. The dance student has a lot of room to focus internally and discover new muscles, movements and possibilities within ones own body. Belly dance is also an excellent way to cross train and complement many other forms of dance.

Please consult a care provider you trust if you are pregnant, recovering from injury or taking medication before starting your belly dance practice.

References:
1. www.worldbellydance.com
2. Gaskin, Ina May, “Ina May’s Guide to Child Birth”, Bantham Books, 2003
3. Romm, Aviva Jill, pg. 94, Celestial Arts, 2003
4. www.atlantabellydance.com

For more information visit the The Yogic Lounge at www.theyogiclounge.com

by Virginia Parsons, MS, CCHT, CTLC |

If diets really worked, the weight loss industry would be fading into non-existence. Instead, it is a booming multi-billion dollar industry. The general population keeps getting heavier and fatter. According to the CDC, “During the past 20 years there has been a dramatic increase in obesity in the United States. In 2008, only one state (Colorado) had a prevalence of obesity less than 20 percdent. Thirty-two states had a prevalence equal to or greater than 25%; six of these states (Alabama, Mississippi, Oklahoma, South Carolina, Tennessee, and West Virginia ) had a prevalence of obesity equal to or greater than 30 percent.”

Let’s take a serious look at why the diet industry has failed so miserably. Diets simply do not work, because they do not adequately address the major fat factors. There are 5 major factors that cause people to become metabolically challenged and make it difficult for them to lose weight.

1. Yo-Yo Dieting: Losing and gaining significant amounts of weight again and again, throws the body into fat storage while losing lean muscle mass. After dieting, weight is gained back as fat and the body is truly fatter than before, making it even more difficult to lose weight during the next dieting cycle.
2. Crash Dieting: Going on a drastically low-calorie diet causes the metabolism to slow down by up to 15 percent, sparing fat and losing muscle.
3. Sedentary Lifestyle: Getting too little exercise reduces lean body mass, slowing the metabolism even further.
4. Garbage In: Overeating the wrong kinds of foods with too much sugar, fat, processing and synthetic chemicals. These foods are calorically dense, but nutritionally empty, thus increasing weight, appetite and hunger.
5. Chronic Stress: Being on constant alert due to physical and emotional pressures can trigger ongoing stress hormone production, which encourages stubborn mid-section fat deposits.

Diets are a temporary way of eating and do not address long-term lifestyle change. More water and muscle is lost than body fat, which further slows the metabolism and negatively impacts body composition. If the objective is to permanently “lose the flab and look fab,” lean muscle mass must be maintained or increased while targeting body fat loss. It is not effective to lose weight, if the weight loss comes from lean muscle loss. The higher the body’s muscle mass, the more fat is burned as fuel. The key is to adopt a lifestyle that targets body fat loss while sparing muscle loss.

According to Shari Lieberman, PhD in Dare to Lose, “muscle dictates metabolism.” She recommends a multifaceted lifestyle approach for permanent fat loss. It is important to change one’s lifestyle and eliminate the five major fat factors, by adopting low-glycemic impact eating, increasing activity levels, effectively managing stress, and changing behavioral responses. This approach enhances metabolism. It reprograms the metabolic switch from fat storer to fat burner, while eliminating cravings and constant hunger. The body is nourished and energized naturally.

Nutritional supplementation can further support the fat loss process for those that are extremely metabolically challenged, insulin or leptin resistant, and over-inflamed due to years of unhealthy living.

Dr. Lieberman published a 12 Week Total Lifestyle Intervention Pilot Study that compared a comprehensive lifestyle and supplement approach to Dansinger ML, Comparison of the Atkins, Ornish, Weight Watchers and Zone diets for weight loss and heart disease risk reduction. The study indicates that “the Transitions Lifestyle System 12-week Program significantly reduced mean body weight, percent body fat, and all anthropometric measurements.” “While no direct statistical comparison can be made, it appears that this 12-week program resulted in approximately twice the amount of weight loss and triple the amount of waist-circumference loss compared to Atkins, Ornish, Weight Watchers, and Zone Diets and was more effective than other diets reviewed.”

Nutritional supplementation which included elemental chromium, gymnema sylvestre, garcinia cambogia, bioperine, magnesium, wheat amalyase inhibitor, banaba leaf extract, vanadium and bitter melon extract, further aided participants to lose fat more rapidly. In addition many people were able to greatly reduce or discontinue their medications.

As Dr. Shari would say, “I dare you to change, to become a different person, to succeed and achieve one of your biggest dreams. I dare you to win, to finally prevail in your battle with weight control.” Isn’t it time to stop dieting and start living the lifestyle so you can permanently lose the flab and look fab.

References:

1. CDC: www.cdc.gov/obesity/data/trends.html
2. Dare to Lose, Lieberman, 2002
3. Lieberman et al, Weight Loss, Body Measurements, and Compliance. Alternative Complimentary Therapies (2005)11:307-313
4. Dansinger ML, Gleason JA, Griffith JL et al. Comparison of the Atkins, Ornish, Weight Watchers and Zone diets for weight loss and heart disease risk reduction: a randomized trial, JAMA (2005)293:43-53.
5. Pawlak et al, Should Obese Patients be Counseled to Follow a Low-Glycemic Index Diet? Yes, Obesity Reviews (2002)3:235-243.

For more info, contact Virginia Parsons of Life Enhancement Services at (775) 250-6482 specializing in hypnotherapy and weight loss.

Written by Christine Pinney Karkow,

ACE & AFAA Certified Personal Trainer |

You have decided to take your fitness to the next level by hiring a Personal Trainer. This decision is a powerful first step towards taking your health and fitness goals seriously. A trainer not only offers a high level of expertise and encouragement, but will also make you accountable to him/her and to you! You will no longer be able to skip workouts simply because “I don’t really feel like it today.” You will now have an appointment that you’ve paid for, motivating you to keep going.

The next step is finding the right trainer for you. There are many personal trainers out there, so where do you start your search? First, defining your fitness goals is a crucial criteria in selecting a trainer. For instance, if you are a 55-year-old, very de-conditioned person who would like to lose 10 pounds and re-gain some of the functionality that you’ve lost over the years, a trainer who specializes in training body-builders for competition probably wouldn’t be a good choice for you. You would be much better off working with a trainer who specializes in training older adults with an emphasis in functional training.

How do you find out which trainer has certain qualifications? You want to investigate a trainer’s background, especially the certifications and education that he/she has. Most trainers hold several certifications from a variety of certifying organizations. ACE, (the American Council on Exercise) and ACSM (the American College of Sports Medicine) are two examples. Each trainer’s resume, brochures and Web sites will include a list of certifications, educations and specialties.

A second criteria to consider is location. Where is this trainer and where would you meet for your workouts? As with selecting a gym, you are much more likely to adhere to your program if your workout location is close to where you live. The most obvious place to start looking for a trainer is at your own gym. Most gyms provide information boards, brochures and web sites that feature the trainers who operate in their facility. This gives you a chance to research the backgrounds of the various trainers at your gym so that you can narrow down your choices according to each trainers’ qualifications based on your training goals and needs.

Once you decide on one or two trainers whose profiles seem to be a good fit for you, your next step would be to set up a meeting/consultation. In this meeting, you’ll be able to see how the two of you interact. Most importantly, you want to feel that your trainer really is interested in you and in promoting your agenda, not his. Through the course of the meeting, you will also have the chance to discuss payment plans and procedures. The trainer will also be able to explain the risks and benefits of embarking upon a fitness program.

References:

1. http://exercise.about.com/cs/forprofessionals/a/choosetrainer.htm

2. http://www.acefitness.org/

3. http://www.sparkpeople.com/resource/fitness_articles.asp?id=895

For more info, contact Christine Pinney Karkow with Sports West at (775) 348-6666

Written by Christine Pinney Karkow, ACE and AFAA Certified Personal Trainer |

The health and fitness industry is full of new exercise equipment, gadgets and props that purport to be the end-all, be-all in fitness. While most of these “latest and greatest” products ultimately produce lackluster results, there is one new exercise product that has justifiably received a lot of attention lately, the Russian Kettlebell. Ironically, the kettlebell isn’t new at all, but rather is part of a time-honored training method that has enjoyed a recent resurgence of popularity in the United States.

The kettlebell is quite simple, a cannonball with a handle. Like dumbbells, kettlebells come in a variety of weights, both in kilograms and pounds, which allow the user to progress according to his/her own ability. Most women will start with an 8kg (18lb) bell, and most men will start with a 12kg (26lb) or 16kg (35 lb) bell.

The unevenly centered weight distribution of the kettlebell more closely resembles the types of common challenges our bodies encounter in daily life. Think of how you lift heavy grocery bags, how throwing your toddler in the air makes for a great laugh, or how you are unsure at times if you can manage your carry on luggage into the overhead bin. Kettlebell offers superior functional training possibilities; most physical challenges involve full-body involvement, momentum and unevenly weighted objects.

By engaging in a comprehensive kettlebell training program, the user will train the body for maximum functionality, strength, power and endurance. The exercises performed with the kettlebell range from dynamic swinging exercises, where the user swings the kettlebell between the legs with one or two arms, to more “grind”-type movements, where the user performs lifts similar to regular dumbbell movements.

Through kettlebell training, one can develop a great deal of muscular strength, as  can be achieved by traditional weightlifting methods. But in addition to strength, kettlebell training will also develop muscular endurance and burn an incredible amount of calories. By performing long sets of kettlebell swings, the heart rate goes up, and the muscles are forced to deal with high levels of lactate as the body deals with controlling the inertial forces generated by the swinging kettlebell. One half-hour of kettlebell exercises will burn as many calories as a one-hour session on an elliptical machine!

There are many reasons to consider kettlebell lifting as an adjunct to any exercise program. Unlike traditional weightlifting, which tends to work each muscular group in an isolated fashion, kettlebell exercises force the entire body to move as one coordinated unit.

One should be cautioned and seek at least some coaching in the beginning, when learning kettlebell exercises. A certain amount of skill is needed in order to perform the moves safely and efficiently. Many health clubs now offer small group kettlebell classes, and there are personal trainers who specialize in kettlebell training, incorporating this training into their clients’ programs.

References:

1. http://www.russiankettlebells.com

2. Cronin, A., Ganulin, D., Khai, M. & Roberts, K. Kettlebell Training for Group Fitness.

3. Kettlebell Concepts Group Training Manual. http://kettlebell-training.com

4. http://www.enhancedfp.com/workout-programs/kettlebell/

For more info, contact Christine Pinney Karkow at Sports West at (775) 348-6666.

Written by Rio Simone |

Why do professional athletes need coaches if they are experts at what they do? Because they know they can improve by getting an expert, objective perspective that will help them develop direction, push them harder, make them show up everyday, note their progress, and get them closer to their goal. A personal trainer can do the same for you.

Working with a qualified personal trainer can give you the information to help you achieve your health goals and avoid injury. Self-help books are informational, but many times leave out important details like proper form or complete directions. A personal trainer is physically present to teach you how to recognize when you are performing exercises properly and guide you on nutrition.

To qualify potential fitness trainers

1. Up-to-date, nationally recognized credentials require continuing education for recertification. The initial certificate is a starting place. CEUs provide cutting edge information in fitness and nutrition.

2. CPR Certification and Insurance = Safety.

3. Trainers should be confident and in shape, not out back smoking cigarettes and gorging on Twinkies. How can you trust that what they say works?

4. Find someone likeable and who will challenge you. A trainer can make exercise fun for you, increasing the probability that you’ll stick with it.

5. Watch out for narcissists, those who stare at themselves in the mirror, clock watch or text message while training. You deserve their undivided attention; this is why you are paying them!

6. Professional. You want someone who is going to listen to you, your goals and your concerns. Be sure they ask for your medical background.

7. Explain in clear, understandable language why you are doing things the way you are doing them.

Make an educated choice and get assistance from a professional who can help you safely transform your health today.

References:

1. http://ezinearticles.com/?Why-You-Need-a-Coach&id=1810786

2. Billy Banks, DVD

3. New York Workout, David Hirsch 2008

For more Information contact Rio Simone Life Design, Certified Health Professional. (775) 338-7871.

Written by Rio Simone |

Whether you are stepping off the sidewalk, picking up a child, or snow skiing; building strength, flexibility, and balance will ensure that you continue to function at your maximum and without injury. Strength not only increases your metabolism by burning more calories, it builds your bone density which reduces your risks for fractures or breaks. You can gain more strength through resistance training, which is best done slowly over time to prevent improper muscle growth or compensation by secondary muscles.

Flexibility increases your strength and protects your muscles by allowing them to release joint stress, giving them elasticity so they can move through an entire range of motion without straining, and maintain their normal functional length. Balance is centered in your “core” and keeps you on your feet. Balance exercises increase the strength in your abdominals and back.

Core muscles are located near your spine and in the abdominal region. They support your spine when you bend over to lift that child or the groceries. Without a strong core, you will be weaker no matter how “big” your muscles appear. “It is the beginning point of movement and the center of gravity for the body.”

Practice walking. Your leg lifts your foot. Your leg muscles are connected to your abdominal muscles. For anyone who has had surgery in their abdominal muscles, it is very difficult to walk because those muscles have been severed. Strength and motion come from this area. Increasing your fitness level at any age will increase your ability to perform daily tasks effortlessly, increase your bone density, and reduce chances for injury, as well as reducing risks for diabetes, heart-disease, osteoporosis and obesity.

*NEVER exercise without a proper warm-up or cool down – both prevent injury during and after your workout.

References:

1. Optimum Performance Training for the Health & Fitness Professional. National Academy of Sports Medicine, 2004. Agoura, CA.

2. Anatomy & Kinesiology. Cloud9Fitness, LLC. 2007, St. Louis.

For more info, contact Rio Simone Life Design at (775) 338-7871, specializing in Health & Fitness Programs.

bioDensity™

Written by Shawna Hansen |

What Is It?

The bioDensity™ system is a comprehensive, bio-mechanically efficient and personalized approach to improve, accurately measure, and track functional strength. This system allows for maximum load delivery to the human body that enables individuals, age 12+ and of any fitness level, to stimulate density in skeletal muscle, bone and connective tissue. The bioDensity™ load delivery works like an extremely intense exercise, however, it carries almost no risk of injury. With conventional fitness training, the exerciser picks up a weight and imposes load on the body and may risk injury. With bioDensity™ exercise, the load is created solely by the individual (isometric training), so regardless of how hard one exercises the load involved is never beyond what is safe.

“Isometric exercise is one of the oldest forms of resistance training that we know of; but until now, we have never been able to maximize the central nervous system involvement, or measure results for analysis – bioDensity™ technology provides this capability. The data results that it provides will play a significant role in preventing and/or minimizing many degenerative conditions that people experience today,” said Dr. Kevin Steele, chairman of the Performance Health Systems Scientific and Medical Advisory Board, past chair of the National Academy of Sports Medicine, and member of the American College of Sports Medicine.

The bioDensity™ system represents a scientific breakthrough in physical conditioning by leveraging the adaptive response of neurological and muscular stimulation with long established research from cellular biology, anti-aging, longevity, and bone-mass gain. With this exercise program you will build strength, increase bone mass, improve organ functionality, improve joint support and improve your overall quality of life.

How It Works:

The bioDensity™ system was created by John and Paul Jaquish and has been in development since 2003. Extensive testing at their Performance Health Systems test facility in Napa, California has produced over 35,000 sets of data and an average strength gain, from 2005 to 2008, of 123% among 500 active three-year clients (average age of 52).

What Medical Doctors Say Following Bone Density Testing of Female Performance Health Systems (PHS) Clients:

• Dr. Baldwin – “3% increase in BMD, please continue PHS exercise program”

• Dr. Kako – “3.5% lumbar, and 3% neck increase in BMD since 2005”

• Dr. Hetrick – “6.0% BMD increase from the prior examination of 11-02-04”

The logic and studies that led to the development of the bioDensity™ system relates first to the mechanics of a single muscular cell, then to the application of this understanding to exercise. This discovery led to a way that an individual could impose an incredibly powerful stimulus on a muscle which would provide large and consistent gains in myofibril growth.

With conventional resistance training, a person picks up a weight, or moves a bar that’s connected to a weight stack, and imposes load on the body. In the course of the range of motion there is a risk of injury. With bioDensity™ stimulation however, the load used is created by the individual exerciser. This means that no matter how hard one exercises the load that is being dealt with is never beyond what is safe. The bioDensity™ process requires approximately five minutes, but in those five minutes the system provides comprehensive muscular and skeletal stimulation, combined with exact performance measuring, that cannot be experienced using any other known form of exercise.

The bioDensity™ system employs a proprietary thin-client hardware design where all interactions with the hardware are taking place, in real time, on a central server. This allows for accurate data management and uniformity in usage throughout all bioDensity™ system locations.

What You Can Expect:

The bioDensity™ session begins when you take a seat on the machine and your personal trainer adjusts the settings and logs into your client account. The personal trainer provides instruction, sets the session goal and creates positive reinforcement and motivation. You are now ready to proceed with four bioDensity™ compound isometric exercises: Bench Press, Leg Press, Pull Down and Dead Lift. There is no movement in any of these actions. The exercise “load” intensity is created by you and viewed on the Performance Application Screen during the exercise.

When you complete the four exercises, your personal trainer saves the session and continues to the bioDensity™ Performance Report, which shows all your results including the current session. The report contains a strength increase percentage to show you how much stronger you’ve become since initiating the program. The personal trainer analyzes your report and uses it to provide feedback and to continue motivating you to do well. If any of the exercises are lagging, the personal trainer will advise you on how to improve performance. A printed report is provided for you to take home. The entire session requires only 5 minutes, can be done in street and business clothing, eliminates injuries, and you won’t need to shower or change after.  This may sound too good to be true . . . it is simply something you must experience.

References:

1. Barak, Y., M. Ayalon, and Z. Dvir (2004). “Transferability of Strength Gains from Limited to Full Range of Motion”. American College of Sports Medicine.    36(8):1413-1420.

2. Brian D. Johnston (2005). “The Effects of Fatigue from Limited Range Exercise on Full Range Function”. Journal of Exercise Physiology. 8(5):15-21.

3. www.biodensity.com

For more info, contact Shawna Hansen at The Sanctuary at (775) 853-7007.

By Lyndi Hutchinson, LMT |

In our fitness minded society, we tend to think of ‘fitness’ as buns of steel, rock hard abs, and training core muscles.

But what about our face?  Is it ‘fit’?

Our face, typically the first thing people see of us. It is our first impression. Of what importance is the face in today’s world?  It’s so important that,  according to the American Society of Plastic Surgeons, in 2007 alone, 595.7 million dollars were spent on facelifts, not including injection procedures like Botox, which represented another 4.7 million dollars! This does not include the billions of dollars spent every year on creams, lotions, serums, moisturizers, toners, scrubs and such.

Here are a few basics of skin care:

1. Avoid overexposure to sun. Always use sunscreen of 15, preferably 30 up to 70 SPF.

2. Moisturize. Apply a light moisturizer at least in the morning and before bed.

3. Drink water. Our body is 60 -70% water – we need to replenish it for overall health.

4. Do not smoke. Studies show increased yellowing and skin wrinkling among smokers.

5. Eat properly. Fresh nutrition equals fresher skin.

6. Sleep. Sleep is needed to repair and rejuvenate the entire body – including the skin.

Last, but not least, is the need for exercising the face. We take care to exercise our body:  we walk, run, do aerobics and use an endless array of equipment for a workout.

But are we exercising our face muscles?

Like the other muscles in our body, our facial muscles will begin to lose their tone and begin to sag as we get older. This gives us a tired look even if we have taken good care of our skin.

The face and neck are comprised of a network of muscles. How many muscles is dependent on how you count them. Some say 52 some 92 – there are yet other answers. (Many muscles have minor or major, posterior or inferior, etc.)

What is important to know is: we need to strengthen and work these muscles if we wish to keep a more youthful look.

Exercises generally consist of working these areas: forehead, eyes, mouth, cheeks, jaw and neck. The muscles overlap and are networked together so it is important to regularly work all the areas. They are easy to do and need no expensive apparatus  - they can be done riding in a car, at your desk or watching TV. And they only take a few minutes.

Here are a couple examples of recommended exercises (these are done sitting erect, looking forward – head held up yet comfortable):

For the eyes: face forward, without moving your head, look to the right, then down, to the left then up and straight forward again. Do this 10 times one way, 10 the other.

For the neck: Slide your tongue over your upper front teeth and then pull your bottom lip up. Then relax. Do this for 10 counts – two sets, one medium speed then the second slowly holding the stretch.

For the mouth: “Suck your thumb”. Make a sucking motion toward your thumb (held to your mouth). Do this for two counts of 10 – one slowly, the next more quickly.

Doing these types of exercises as a daily routine will result in a more sculptured and firm appearance. A delightful reward for having a “fit” face!

References:

1. www.plasticsurgery.org

2. http://enn.com/business/article/23236

3. http://nutrition.about.com/od/hydrationwater

4. http://answers.yahoo.com

5. The Facial Workout by Tal Reinharts

For more information, contact Lyndi Hutchinson, LMT, at The Senses Sanctuary, at (775)846-3593.