August 2011 Archives -

Simplify to Sanity by Juli Shulem

August 31, 2011 By hywo 2 Comments

Have you ever wondered what drives you to the point of feeling crazy? Could it be that you are just doing too much? Perhaps there is just too much of everything in your life pulling you from those things that are really important and serve your true values.

Here’s How to Achieve Balance:

When you find yourself wishing you didn’t have to do this and that, or thinking you’re wasting your time with certain tasks, it’s time to reassess your priorities.

Do you feel busy all day long and yet feel like you haven’t accomplished anything worthwhile? This happens from having spent the vast majority of your time dealing with tasks that are NOT fitting within your priorities and values. In essence you have not made choices of what to do in your day; you have allowed problems to choose you. Doing so, results in consuming your time fixing problems, rather than being proactive about accomplishing what is meaningful and important to you and your family.

Three Steps to Simplify Your Life

Learn to say no, to yourself and others. You know what you must do and what you can delete from your life. Be mindful before making any commitment of your time and determine the worth of the investment.

Plan Ahead. Write down the next day’s tasks the night before to begin each day with less stress. Prepare what you are able the night before. Leave big, readable notes in obvious places. Don’t leave something to the last minute.

Complete responsibilities. Sounds simple but many individuals go for that all too common multi-tasking concept that often backfires. Finishing something feels wonderful, so finish what you start. Stay on track with the most important item on your list and only when that is completed, go on to the next item.

Contributed by Juli Shulem (jshulem@gmail.com/805-964-2389), Professional Coach focused on helping people get more organized. www.julishulem.com, Organizing Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com

Filed Under: Big Picture of Health Tagged With: organize, reduce stress, time management

Getting to the CORE of Pilates by Chanda Fetter

August 25, 2011 By hywo Leave a Comment

So what’s the buzz about? Pilates seems to be popping up everywhere. There’s a reason for this, Pilates is not just the latest fitness craze but has a history of success behind it that dates back decades.

The Hard CORE Facts. Simply stated, Pilates is a program that focuses on strengthening your core, but what exactly makes up your core, and why is it so important for you to strengthen it? Your core represents all the muscles located below the ribcage and above the hips. This region of our anatomy is made up of abdominal and back muscles that work together to maintain a healthy spinal position. Due to a sedentary lifestyle, inactivity and high stress levels, people seem to be experiencing more back pain than ever before. When abdominal and back muscles become weak, the integrity of the spine becomes challenged. Most twinges occur while doing something trivial like reaching down to pick something up. When these mishaps occur, the insufficient support of the spine results in potential back spasms and misalignment of spinal segments. Research has shown that strengthening our abdominal and spinal muscles helps maintain spinal integrity therefore making it less vulnerable to injury.

The Basics. Pilates is offered in two forms, floor work (otherwise referred to as Pilates MAT), or by machine (Pilates Reformer). Floor work is generally offered in a group setting where an instructor takes several students through a series of exercises performed mostly on the floor. The only drawback to this option is the lack of individual hands-on attention; it may require more patience and repetition by way of the student to truly grasp the concepts of each exercise. Reformer training utilizes the Pilates Reformer machine, and not only strengthens and targets your core it also integrates all over body strengthening. Reformer training is most often conducted on a one on one basis with the specific individual’s goals and abilities in mind. Regardless of the method you choose, make sure you check that your trainer is certified through a reputable organization. Impostors are everywhere in this fitness industry and you want to make sure that your body is treated properly so that your results remain positive.

People are living healthier lives with less pain and discomfort as a result of their dedication to a Pilates program. Make the commitment to feel better, look better and most importantly function better!

Chanda Fetter
www.imxsb.com
IM=X Pilates Studio, Owner
IM=X Pilates Master Trainer
ACE, NASM, TRX, SPIN, IMX
NAWBO Board Member

Filed Under: Your Fitness

Develop a Healthy and Graceful Body by Marc Reisman

August 22, 2011 By hywo Leave a Comment

From a physical therapist’s perspective, the secret to physical grace is to keep and maintain as much joint range of motion as possible, maximize muscle strength, improve cardiovascular endurance, and at the same time stay upright, keeping your balance. Here are several tips:

Move daily. For all joints, move them daily in every possible direction to the very end of range. Here’s an easy exercise for the shoulder joint. Sit on a stool with your hips, low back, shoulders, and head as flat as possible against the wall. If no stool, use a kitchen chair and straddle it. Now slowly move your arms over your head as far as possible. Do not arch your back. Hold for a few seconds to stretch, and then move your arms to the side in a circle to bring them down. Repeat this several times for 20, 30, or 45 seconds. Don’t be surprised if the arms don’t make it to the wall. Motion will improve bit by bit.

Build strength. Strength exercises that are also functional are best. For example, find a comfortable chair with arms. Slowly, stand up from a sitting position (use your arms to push up if necessary), and then slowly sit down. Repeat multiple times for 20, 30, or 40 seconds. Try going very slowly. This is a terrific way to strengthen thigh, buttock, back, and abdominal muscles.

Do cardio. Cardiopulmonary exercise involves an activity that will elevate heart rate to a safe target, while also working the lungs. Walking, dancing, jogging or using exercise machines like a stationary bicycle or elliptical machine will do this safely.

Improve balance. As to balance, the basic exercises involve narrowing your base of support (moving your feet closer together) while also moving your center of gravity. The best place to start is facing out from a corner of the room. Here, you have the walls behind and to the sides to protect you from falling. Safety is primary when practicing balance exercises. While in the corner, march in place. Then slow the steps down so you are standing for several seconds on one leg while trying to maintain balance. Use the walls for support as necessary. Vary this by placing your feet heel to toe and holding your balance. If you don’t need the corner for safety, simply practice standing on one leg, or walking heel-toe down the hallway.

It is always recommended to check with a health professional before beginning a new fitness regimen.

Marc Reisman is a Physical Therapist at the Human Performance Center, an outpatient physical therapy clinic in Santa Barbara, California. For more information about HPC or about other exercises for your physical health, contact us at www.hpcsb.com.

Filed Under: Aging Gracefully

Bicycle Riding Fun by Nancy Maier

August 18, 2011 By hywo Leave a Comment

Cycling is exercise and fun at the same time! Here are just a few out-of-the-box options:

Incorporate bicycle riding into your vacation. Before heading out on your travels call the chamber of commerce at your destination and ask about bicycling opportunities. For example, if you plan to visit Boston, Washington DC or Denver you don’t have to own a bike to explore the city on two wheels. These cities all have bike share programs. Bike rentals are available for a few dollars at one of the hundred bike stands throughout the each city. Explore the city on your rented bike, and then simply return it at the end of the day at another bike stand.

Take a self-guided tour. Many cities have created safe bike lanes not only for cyclists commuting to work, but for visitors sight-seeing on two wheels as well. If you have your own bike and want to explore beyond the city limits, there are websites with bike routes for self guided cycling.

Ride for a cause. Charity events offer a planned, supported route with inexpensive overnight options for multi day rides. Novice cyclists often fear the commitment of riding to support a nonprofit. However, what better excuse to get in shape? Many people find that each time their ride in preparation for the event, they’ll be stronger on the hills and be able to ride a little farther each time.

Sign up for an organized group tour. If you are looking for a group adventure or a more challenging experience, try an organized group tour. It’s a great way to get in shape! Many consider organized tours as the most desired option, as they may offer self guided portions, as well as guided portions.

Don’t forget that a bike helmet is a must for every bike ride. Wearing a helmet will protect against injury as well as increase visibility to cars, pedestrians and other cyclists.

Nancy Maier created Pedaling.com with over 1000 free self guided bicycling routes throughout the US and eastern/western Canada. Pedaling.com has maps and cue sheets for routes in all 50 states. Cyclists can download maps, cue sheets and information about each route.

Filed Under: Big Picture of Health

New ACSM Guidelines for Exercise Prescription, released July 2011 by Barbara Bushman, Ph.D., FACSM

August 16, 2011 By hywo 2 Comments

What components make up a complete exercise program? The American College of Sports Medicine released an update on the quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. The recommended components include the following:

Cardiorespiratory (aerobic) exercise. Three to five or more days per week depending on intensity. More specifically, this guideline includes continuous, rhythmic exercise using large muscle groups (e.g., brisk walking, running, biking, swimming, racquet sports, or team sports like soccer). Target 150 minutes per week for moderate intensity activity (e.g., a walking program) or 75 minutes per week of vigorous intensity activity (e.g., running) or consider a mix of moderate and vigorous.

Resistance exercise. Two to three days per week. For example, free weights, weight machines, resistance bands/cords as well as body weight exercises like pushups and curl-ups. For those starting out, 10-15 repetitions will be effective. Once established, 8-12 repetitions per set are recommended to improve strength and power. One set is a good starting point with a target of 2-4 sets, including exercises for all the major muscle groups.

Flexibility exercise. Two to three days per week, or even daily. Various methods can be used including static stretching (end position is held at the point of feeling tightness), dynamic stretching (slow movement stretching), ballistic stretching (faster movements, bouncing stretching, more typical in sport environments), and proprioceptive neuromuscular facilitation (contract-relax stretching). Total stretching time per muscle-tendon unit should be 60 seconds (e.g., static stretching held 15 seconds for a given position would be repeated 4 times).

Neuromotor exercise training. Two to three days per week or more. Exercises involving balance, agility, coordination, and gait fall into this category for older individuals. Other younger and middle-age adults may also benefit. Multifaceted activities like tai chi and yoga are also potential ways to improve functional fitness.

For the complete ACSM Position Stand see http://journals.lww.com/acsm-msse/Fulltext/2011/07000/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx.
Examples of exercises and progressive programs can be found in ACSM’s Complete Guide to Fitness & Health (Human Kinetics, 2011, http://www.humankinetics.com/products/all-products/acsms-complete-guide-to-fitness–health).

For more health and fitness related tips, join Dr. Bushman’s Facebook page for ACSM’s Complete Guide to Fitness & Health http://www.facebook.com/FitnessID to discover, develop, evolve, and personalize your FITNESS ID. Dr. Bushman also is the lead author of ACSM’s Action Plan for Menopause (Human Kinetics, 2005, http://www.humankinetics.com/products/all-products/action-plan-for-menopause) and is the incoming author of the “Wouldn’t You Like to Know” column in the ACSM’s Health and Fitness Journal. She is a Professor at Missouri State University and is ACSM certified as a Program Director, Clinical Exercise Specialist, Health Fitness Specialist, and Personal Trainer.

Filed Under: Research Update

Ask a Pro by Chanda Fetter

August 11, 2011 By hywo Leave a Comment

Question: How can I increase workout results to stay motivated? –Teri from St. Louis
Answer: By Chanda Fetter

Take small steps and slowly incorporate these methods to jump start results, stay motivated and give you a healthy life. Life is good, make the most of it and live to the fullest!

Frequency of Exercise. Our bodies were meant to move and perform physical labor. However, we have become a culture of long working hours, sedentary situations and high stress. All these things wear on our physical structure and create weaknesses all throughout the body. We stress our bodies in a negative way thus opening us up for injury, imbalances, fatigue and inefficiency. Waking up our body with exercise provides energy and fewer aches and pains and ultimately allows us to be more efficient and effective in your daily life. Prioritize exercise, and do other physical activities in your day to get in at least 4 hours of cardio and 3 hours of strength training a week.

Variety Really is the Spice of Life. Pick an enjoyable exercise otherwise we’re not likely to stay committed to the program. Our body is smart; its goal is to become as efficient as possible in everything we do. This is good when training for a specific sport because the higher the frequency the better you get a performing the task. This is not so good, however, when applied to regular exercise. The more efficient our body gets at a particular activity, the less energy it takes to perform it, therefore spending fewer calories over time. This is why it’s so important to vary up the type of training. Every six to eight weeks it’s important to vary activity. This doesn’t have to be a major change necessarily, but it does mean shaking up the routine a bit. For example, simply changing from running flats to running rolling hills will trick our body into working differently, and therefore resulting in more calories burned.

Nutrition Matters More Than Most Admit. Redundant, I’m sure but be reminded that food should be for the purpose of fueling our body, not filling your belly. If we aren’t fueling our bodies with the nutrients it needs to perform, we are sabotaging our training program. Not to say we can’t indulge from time to time. However balance is crucial, as well as consuming a diet rich in nutrients, fiber, carbohydrates and healthy fats. Think of how we feed children, often and in small portions. Ideally, eat about five small meals a day. This grazing technique teaches the body that it will be fed often. This also prevents us from becoming ravenous and consuming too many calories at one time. It’s important to be sure our plate of food has lots of colors; this mainly comes from fruits and vegetables. Also important to consume is protein to replenish our bodies from workouts, as well as drinking water to keep our systems hydrated and helping aid digestion.

Chanda Fetter
www.imxsb.net
IM=X Pilates Studio, Owner
IM=X Pilates Master Trainer
ACE, NASM, TRX, SPIN, IMX
NAWBO Board Member

Filed Under: Ask a Pro

Back to School…what to know NOW by Juli Shulem

August 9, 2011 By hywo Leave a Comment

For successful integration back into the routine of school, have schedules in place a little before school starts, so for most of us that is right now.

Start getting kids to bed earlier to be ready to wake up for the first day of school. Create a structured routine before school begins. Put in the after-school snack break as soon as they come home from school, so they can de-compress and try beginning homework right away with the goal of completing as much as possible before dinner. After dinner they can finish up and relax a little before going to sleep.

Plan ahead! If your child has a difficult time getting up and moving in the morning, do as much as possible the night before. For example, have clothes laid-out, backpacks ready and even have lunches bagged. Make the morning time decision-less.

Here are some tips to make the weeks go smoother:

1. Designate places for everything to go before chaos ensues; backpacks in one place always.

2. Have a folder for school papers. Determine one place all papers that need attention are placed, so that they can be signed, etc. Put papers to go back to school into a special part of the child’s notebook labeled RETURN TO SCHOOL when you, the parent, are done with them

3. Set aside extra time the first couple of weeks to fill out forms and read up on all the class material that will be coming home.

4. Write all the dates for holidays, partial days, no-school days into your family calendar or smart phone so that there are no surprises during the year. Also note when your teen has mid-terms and finals, as well as the all-school testing dates, so you can plan accordingly.

Careful organizing now will allow for an easy transition when school begins. Gather school supplies AFTER the teachers send home their list to avoid running to the store twice. Block time out NOW for what you know will be happening in the first week or two and you will all enjoy a better first day of school.

Filed Under: Kids/Teen Corner

Walking…only better! By Nicole Clancy

August 5, 2011 By hywo Leave a Comment

Looking to jump start the results of your walking workout? Add in a few extra credit moves to burn additional calories.

Lunges. At the end of your walk, perform one to three sets of walking lunges. Step forward about three feet with your right foot. Bend your left knee and lower it about twelve inches toward the floor; bend your right knee so it is directly over your right ankle. Then transfer your weight forward onto your right foot, lift your left foot and swing your left foot to the center, then forward about three feet. Bend your right knee and lower it about twelve inches toward the floor; bend your left knee so it is directly over your ankle. Repeat ten times. For more of a challenge, increase the range of motion of lowering the knee towards the floor. Lower down until your knee is about two inches off the floor.

Standing Calf Raises. At random points during the middle of your walk, perform one to three sets of calf raises. Stand facing the curb or a step. Hang your heels off the curb. Lift and lower your heels. Perform ten to fifteen repetitions. For more of a challenge, place both arms across your chest when lifting and lowering your heels. Doing so will add a balance challenge into your calf raises.

Wall Squats. At various intervals during your walk, find a place to perform a wall squat hold. Position your feet about three-feet away from the wall and lean with your back against a wall or secure post. Slide your body down the wall until your thighs are parallel to the floor, keeping your knees directly over your ankles. Hold this position for ten to thirty seconds. Perform two to three sets back to back with thirty seconds rest in between holds. For more of a challenge, while in the wall squat position, keep your torso upright and still and lift your right foot about six inches off the ground and hold for ten to thirty seconds. Return your right foot to the floor and then lift your left foot about six inches off the ground for a hold of ten to thirty seconds. Perform two to three sets with each foot.

Cardio Bursts. Choose different landmarks on your route, or at specific time or mileage intervals do a quick pick-up of your walking pace for two to three minutes. During the cardio burst, shorten your stride, focus on the turnover of your legs, and move your arms. For more of a challenge, decrease the rest time in between intervals to thirty seconds of walking. Then go right back into another cardio burst.

Filed Under: Your Fitness

Burn the Most Fat During Your Workout by Chanda Fetter

August 4, 2011 By hywo Leave a Comment

Evaluate Your Exercise Regime

It’s important to address the type of workouts you’re doing. To optimize results make sure you are doing both Strength Training, as well as Cardiovascular Training. More muscle mass means a higher resting metabolism. Often times when trying to lose fat weight exercisers focus only on the cardio, and the intensity in those sessions is often too high. The problem with this approach is two-fold. Firstly, too high of intensity will result in the body holding onto its reserve fuel (fat) and burn mainly sugar. Post-exercise blood sugar drops resulting in the body craving the carbohydrates it just burned, therefore leading the exerciser to consume foods high in empty calories and often too much of them. Resulting in consuming more than just burned therefore reversing the desired goal. Secondly, exercising at too high intensity will result in burning muscle mass rather than fat thus resulting in slower resting metabolism. So when eating more calories again, all the weight may come back, and then some. Thus the yo-yo cycle continues.

Less muscle mass equates to lower metabolism, this is why continuing or increasing a strength training routine is so very important to burning the most fat. Weight training keeps existing muscle mass. Muscle mass will increase the ability to burn fat calories quicker while working out as well as at rest!

Chanda Fetter
www.imxsb.net
IM=X Pilates Studio, Owner
IM=X Pilates Master Trainer
ACE, NASM, TRX, SPIN, IMX
NAWBO Board Member

Filed Under: Get Fit Quick

Keeping your eyes healthy by Dr. Stephanie Burris

August 1, 2011 By hywo 1 Comment

Common complaints from my patients are often connected to a normal condition of aging. This condition is dry eye syndrome, also known as insufficient tear film.
If you have this condition your ocular symptoms can range from redness, burning, itching, tearing, sandy feeling, and glare sensitivity to even blurred vision.

The tear film is a moisture layer on the cornea, the most delicate tissue on the surface, which focuses light through into the back of the eye, the retina. When the tear film is not sufficient due to decreased quantity or quality of production, it evaporates quickly, leaving your cornea dry and irritated. If you have a mild form of dry eye syndrome you may only feel symptoms in certain conditions, such as windy, dusty environments or in heated/ air-conditioned buildings. If you have a moderate or severe form of this eye disease, you may feel irritation most of the day even if you are using artificial tear eye drops regularly.

Common causes of insufficient tear film are:
Environment: hot, dry, windy, high altitude, indoor air flow, viewing television/ computer screen
Contact lens wear: contacts absorb moisture from your eyes throughout the day
Medications: decreased tear production possible from oral allergy or blood pressure medications, anti-depressants, or hormone replacement therapy
Systemic Health Conditions: all autoimmune diseases (thyroid, lupus, rosacea, rheumatoid arthritis), diabetes and others
Age: tear production gradually decreases in most people such that at age 65 the tear glands produce less than half of the tears they produced at age 18

Through extensive clinical research it has been determined that the decreased tear production is due to inflammation! This is, in fact, the root cause of most disease in our bodies. Fortunately there are many ways to manage the symptoms of your dry eye syndrome and even to promote healing of your tear production glands so they can increase natural tear output.
Your treatment may include:

Prescription eye drops to reduce inflammation
Proper type and dosage of artificial tears
Tiny plugs for the tear drainage ducts
Warm eyelid compresses and massage
Oral medication
Oral nutritional supplements such as Omega 3-6-9, vitamin D3
Moisture goggles while sleeping

If you are troubled by the symptoms of dry eye syndrome please see your eye care specialist to discuss the best ways to treat your eyes.

By Dr. Stephanie Burris of Optometry Care Santa Barbara