April 27, 2024

A Total Body Approach by Nicole Clancy

June 7, 2011 By 2 Comments

Research published in March in the ACSM Medicine and Science in Sports and Exercise Journal, confirms the most effective treatment for those with osteoarthritis in the knee should include improving total function for the entire lower body, not just the affected knee. It is projected that by 2020, nearly 57% of the adult population may have this disease. Osteoarthritis not only causes pain and joint limitations, but increases the risk for falling as well.

The study examined movement patterns specific to climbing and descending stairs of those with knee osteoarthritis. Researchers found compensation patterns involving the hip and the ankle, in addition to the knee itself. They concluded an exercise program for those with knee osteoarthritis should include range of motion, balance and strength exercises for the hip, knee and ankle. Here are a few ideas to get started:

Standing straight leg forward and backward hip range of motion. Stand on your right leg. Keep your left knee straight and move your left leg about six inches forward and six inches behind you. Perform 5-8 times. Repeat standing on your left leg; move your right leg forward and back 5-8 times.

One leg hold for balance. Hold on to a stable object. Stand on your right leg only for 10 seconds. Repeat by standing on your left leg only for 10 seconds.

Standing heel raises for strength.Stand with your feet hip-width apart and hold on to a stable object for safety. Lift both heels about 2 inches off the ground, and then slowly lower only about an inch. Perform 10 times.

Ankle range of motion.Stand on your right leg. Extend your left leg forward about six inches with your knee straight, circle your ankle 5 times to the right and 5 times to the left. Repeat standing on your left leg; extend your right leg forward and circle your right ankle 5 times to the right and 5 times to the left.

Nicole Clancy has been a freelance writer and certified fitness professional since 1990. She’s contributed to Body and Soul, SELF, Redbook, Prevention, Her Sports, Good Housekeeping, Girls Life, Triathlete Magazine, Santa Barbara Magazine and Woman Magazine, as well as various health/fitness trade publications. Her articles have been internationally syndicated in Vogue, Glamour and Easy Living.

Filed Under: Aging Gracefully

Revisit Childhood by Pete McCall

June 7, 2011 By Leave a Comment

Bring back the play-days of childhood with this simple go-to get fit quick cardio option! According to Pete McCall, Exercise Physiologist at the American Council on Exercise, a simple cardio choice for calorie burning and heart conditioning is jumping rope. With the purchase price of $10 to $20.00, a standard jump rope can be found at just about every sporting supply store.

“Jumping rope is provides a similar cardio respiratory benefit to running, but doesn’t require having to go outside in inclement weather or in unfamiliar territory.” They are ideal to use while traveling to maintain fitness, as well as when we find ourselves tight on space or time.  “Jump ropes are totally portable and can be used anywhere as an effective means of cardio training and burning calories.” Pete adds.

Jumping rope can also take our cardio fitness to the next level through total body toning. Kick your workout up a notch and burn up to 700 calories per hour without even leaving your living room. How to begin: start with 20 second count of jumping, followed by 20-30 second recovery period of walking around the room. Perform 3 cycles, followed by a 2 minute rest period of walking slowly. As endurance improves, extend the duration of the jumping interval to one minute, then two minutes and so on. Adding in a higher intensity recovery activity such as jogging in place or walking lunges will also ramp up calorie burning and toning.

Filed Under: Get Fit Quick

Ask a Pro By Erin A. McGill, MA, NASM CPT, CES, PES

June 7, 2011 By Leave a Comment

Question:
If I’m short of time, should I do weight training or cardio?  – Barbara from San Diego

Answer:
By Erin A. McGill, MA, NASM CPT, CES, PES. Erin is the Training Manager for National Academy of Sports Medicine.

If you are short on time, you can maximize your minutes in the gym by doing a circuit training workout. Circuit training is a type of resistance (weight) training where you perform sets of exercises one right after another with little to no rest. You will perform one set of each exercise until all exercises have been completed and then you begin your second round.  If you have the time, performing three full cycles of the circuit will be most helpful. An example of a circuit could be 12 – 20 repetitions of each exercise and a total of three circuits.

This type of workout is helpful because it allows you to capture two important benefits. If weight loss is your goal, weight training is very effective because you burn calories while you are performing the exercises but also for the next 24 – 48 hours after the workout. Additionally, performing resistance training will allow you to increase your lean body mass which will result in an increased caloric burn 24 hours per day.

Because circuit training involves performing the sets in rapid succession, one right after another, cardio respiratory benefits exist as well. Working out with no rest in between sets will tax both the cardiovascular and respiratory systems in a fashion that is very similar to traditional cardio training sessions. With that being said, your caloric burn is maximized in the workout.

Filed Under: Ask a Pro

Creating an Inner Desire by JoAnn Dahlkoetter, Ph.D.

June 7, 2011 By Leave a Comment

To excel as a top performer you must be hungry- hungry for success, for results – hungry simply to become the best athlete you can be. It starts with a dream, but somehow you must be inspired, or you will never be able to reach your goal.

What are the key characteristics of well-motivated athletes? Through my extensive work with numerous athletes over several years, I have developed a constellation of traits that defines the champion’s mentality. Elite athletes do not possess superhuman powers or extraordinary qualifications limited to a selected few. The characteristics that make a champion can be attained and developed by ANYONE who wants to excel in a sport:

Enthusiasm and Desire - Love for Your Sport: Top athletes have a hunger, a fire inside which fuels their passion to achieve an important goal, regardless of their level of talent or ability. To accomplish anything of value in life you need to begin with some kind of vision or dream.  The more clearly you can see that picture in your mind, the more likely it is to become reality.  Wherever you place your attention, your energy will follow.

Courage to Succeed - Once an athlete has the desire, he or she needs to back it up with courage – the incentive to make any dream you dare to dream become reality.  It takes courage to sacrifice, to work out when you’re tired, to seek out tough competition when you know you’ll probably lose.  It takes courage to stick to your game plan and the relentless pursuit of your goal when you encounter obstacles.  It takes courage to push yourself to places that you have never been before – physically or mentally. It takes courage to test your limits, and to break through barriers.

Internal motivation and self-direction - Champion athletes decide early on that they are training and competing for themselves, not for their parents, their coaches, or for the medals. Direction and drive need to come from within.  The goals must be ones that you have chosen because that’s exactly what you want to be doing.  Ask yourself, what keeps you running? Who are you doing it for?

Commitment to Excellence - How good do you want to be?  Elite athletes know that to excel at their sport, they must decide to make it a priority in their life.  They make an honest effort each day to be the best at what they do.  At some point you must say, I want to be really good at this; I want this to work.  To notice significant growth you must live this commitment and regularly stretch what you perceive to be your current limits.

Discipline, Consistency, Organization - Winning athletes know how to self-energize and work hard on a daily basis. Because they love what they do it is easier for them to maintain consistency in training and in competing. Regardless of personal problems, fatigue, or difficult circumstances, they can generate the optimal amount of excitement and energy to do their best.

Being focused and yet relaxed - Champions have the ability to maintain concentration for long periods of time.  They can tune in what’s critical to their performance and tune out what’s not.  They can easily let go of distractions and take control of their attention.
Ability to handle adversity:  Top athletes know how to deal with difficult situations. Adversity builds character.  When elite athletes know the odds are against them they embrace the chance to explore the outer limits of their potential.  Rather than avoiding pressure they feel challenged by it. They are calm and relaxed under fire. Setbacks become an opportunity for learning; they open the way for deep personal growth.

Dr. JoAnn Dahlkoetter , at www.DrJoAnn.com best-selling author of YOUR PERFORMING EDGE™, on OPRAH and NBC-TV, is CEO of Performing Edge Coaching International Association,  (www.PerformingEdgeCoach.com)  Stanford Performance Consultant, sports psychologist to OLYMPIC Gold Medalists and CEOs, winner of the San Francisco Marathon and 2nd in the World Championship Hawaii Ironman Triathlon. She is Host of the internationally syndicated TV Show, “Your Performing Edge”,  a renown Keynote Speaker, columnist, and TV expert commentator.

Dr. JoAnn provides corporate training and Performing Edge Coach programs for sports, business, wellness, to reach your highest potential life.  FREE Book chapter at:   http://sports-psych.com/book_order.html

To download Dr. Dahlkoetter’s FREE Private Mentoring Program to reach Your Performing Edge with coaching, video training tips and valuable articles at: www.drjoann.com/2009/12/tips/ ,  or for your Custom Peak Performance Visualization MP3 Audio made personally for you, call 650-654-5500.   www.DrJoAnn.com.

Filed Under: Research Update

A Successful Summer by Niels Johnson-Lameijer

June 7, 2011 By Leave a Comment

Motivate, breakdown and celebrate.

The season of summer fun has started, so how can we maintain, and even increase our motivation when the sun keeps calling us out to play? Having a strong commitment to our end desired result is a key component to ultimately realizing a goal or dream. Goals give us direction and add meaning to our lives. Even though it is important to think big when crafting goals, a target too far out of your reach can end up becoming paralyzing and discouraging. Here’s how to do it right:

The first step to motivation is to simply set a goal. What do you want to accomplish? Each one of us approaches realizing our goals differently. Some dive into it head first; some plan extensively and proceed with caution. Write your goal down, details and all!
The second step is to believe that the ultimate goal is achievable! Based on this belief, ask, “what can I do today (or this week) that gets me closer to my goal?” The answer to this question will help breakdown the larger goal into smaller more tangible targets to accomplish in the very near future. Marking these smaller tasks off your to-do list will give you a feeling of accomplishment and will move you closer to your long term goal. When jotting down the smaller action steps, make sure that the list is manageable. Make it easy and accessible to insure that by the end of the day you are able to mark things off. This will create momentum, so add some to-do’s that you know you will easily achieve.

The final piece of the motivation puzzle is to CELEBRATE! At the end of each day, write down successes you achieved that day. Write down at least three every day, no exceptions, and celebrate them!

Niels is an internationally certified Corporate Coach and Life Mastery Coach. He guides passionate individuals to raise productivity and realize the life of their dreams, both in a corporate and private environment. For more information, visit www.nielsjl.com or email Niels at niels@nielsjl.com or call 805-617-3513.

Filed Under: Big Picture of Health

Posture Pointers by Lisa Wilcox

June 7, 2011 By Leave a Comment

The quality of your posture can make a big difference in your life. Good posture can make you look and feel younger, stronger and more confident; and can help improve your breathing, advance your sports performance, decrease your risk of injury and improve your bio-mechanical efficiency. And, over the course of your life, good posture can prevent painful physical strain in your joints. Try the following 3 tips to improve your posture:

Find Neutral. This is the position in which the spine is best equipped to deal with external stress and strain. Try this simple exercise to find your neutral pelvis: Lay down on your back with knees bent. Rock your pelvis slowly forward and back, arching the back, pushing the navel to the ceiling then pull navel towards the floor flattening the lower spine. Then settle into a place right in the middle of both extremes and that is your “neutral” pelvis.

Vary Your Position. Counter the damaging effects of constant sitting by standing as much as possible. Try this sitting trick of the trade: sit towards edge of chair with both feet flat on the floor facing forward. Roll your hips forward keeping an arch in your lower back, and pull your shoulders back and down. Try to maintain this seated position for as long as you can to strengthen your spine stabilizers.

Don’t Ignore Your Upper Body. Seek exercises that help reintegrate the natural coordination and rhythm among all your upper body posture specific muscles. Try the following upper body move: stand with feet hip width apart, and arms extended out to your side making a light fist, pointing the thumbs forward (palms down). Circle the arms forward keeping elbows straight making a circle about 6 inches in diameter, 40 times. Then point your thumb behind you (palm up) and circle back 40 times. This will wake up the posture muscles of your upper body, reminding the shoulders to remain down and back.

Lisa Wilcox, Owner of Pro-Motion Fitness, has been working in the fitness industry for 25 years and is a certified Pilates instructor and Posture Alignment Specialist. You can contact Lisa at lisa@promotionfitness.net or www.promotionfitness.net.

Filed Under: Your Fitness

Fitting in Fitness by Maureen Widroe

June 7, 2011 By Leave a Comment

Being a busy mother of four, there are a few crucial keys to exercise success:

Get it on the calendar! It’s imperative to schedule the workout time. If it is not on the calendar, it doesn’t happen. A workout can be achieved with any time schedule, a 20-minute run, 10 minutes of free weights, a total body workout class. My saving grace is that I am a member of a gym that offers childcare facilities. I achieve double duty by taking time for myself while keeping in shape.
Go on exercise play dates. Join Baby Boot Camp with your new mom friends; incorporate sporting activities into your day at the beach or park; run with your jogging strollers along the beach. Exercise is always easier when you have a friend helping you achieve your goals.

Walk, walk, walk! The best way to exercise with kids of any age is walking. Whether in a stroller or allowing them to walk along side of you, going out on a long walk is both an adventure and a great way to introduce exercise into their lives. If you want to make it a little more that a stroll, put the kids in a double stroller (or, in my case a triple stroller with the baby in a front pack) and take on some steep hills.

Adopt the philosophy of healthy living. Make exercise a way of life rather than introducing it as something you only do sometimes. If exercise is incorporated into daily living and you participate, your kids will notice. Sign your kids up for sports at an early age and help your kids train at home so that you are part of the process, not just sitting on the sidelines.

Focus your workout efforts. Most moms would agree that running after your kids while traveling is enough of a workout, but taking 20 minutes a day for a focused workout routine is more productive and beneficial in burning fat and toning your muscle. Take along a resistance band, it takes up little room and you can do almost anything with it (and it works for every fitness level). If you’re traveling and prefer your hotel gym, alternate workout time with your spouse to allow you both to get some exercise in. If you want to work out with your kids, swimming in the pool, running on the beach, or going for excursion walks are great ways to include the little ones.

Maureen Widroe is the proud Mom of triplets plus one. She is the former President of Santa Barbara Parents of Multiples 2010-2011. For more information on parenting multiples, check out www.sbpom.org.

Filed Under: Kids/Teen Corner