Hi, my name is Kathy Stevens, and let me start off by saying my passions are family and fitness.  I am a mother of five beautiful kids and a great husband of close to 30 years. I started my career as a P.E. teacher and fitness instructor.  Over the years I have done many fun and exciting things in the fitness industry, including traveling the world as a Reebok Master Trainer, certifying instructors as a AFAA certification specialist and board member, designing programs for various companies and health clubs, writing health and fitness articles and producing videos for a wide variety of fitness products.                

I truly enjoy talking about physical fitness and currently teach health and fitness to college students.  But what I love most (next to my family of course...) is helping people get fit.  So feel free to share your deepest, darkest body issues or asks any health or fitness question you have wanted to know more about.  I look forward to being your family fitness resource!

Your bones are alive!  Many people don’t realize that bone tissue is constantly shifting between breaking down and re-building. Most of the adult skeleton is replaced about every 10 years. If this were not so, a broken bone would never heal. The down side to this remodeling process is that as we get older the cells that break down bone tissue start to work at a faster rate than those that re-build it. This can lead to a serious bone loss disease known as osteoporosis.  Women typically experience this progressive condition with the onset of menopause (50+). Men maintain stronger bones for longer but can also experience severe bone loss later in life (70+).

So what can we do to help keep our bones healthy? 

Weight bearing and strength training exercise along with proper nutrition and supplementation are weapons we can use in the fight against these diseases.  Let’s review what is considered weight bearing and resistance exercise and then I will give you a few easy things you can do throughout your day to keep your bones stimulated and shifting in the right direction.

Bone Strengthening Exercise 

Bone strengthening activity is any activity that forces muscles to pull or tug on the bones with some force or load.  This can include weight-bearing activities, like walking, jogging and jumping as well as strength training exercises. One thing to keep in mind is that the stimulation of bones is joint specific. Thus, you must direct these forces towards the different parts of your body; making sure to balance the exercises that target your legs and hips with those for your shoulders, arms and spine. See this article, for more specifc joint exercise tips. Exercise Do’s and Don’ts … on a Joint-by-Joint Basis

Here are a few easy ways to stimulate your bones throughout the day with nothing more than a stable wall space: 

1.      Heel Drop: After a leg warm up (i.e. marching in place or going for a short walk), stand tall facing a wall with your hands lightly supported on the wall for balance.  Engage your core muscles (chest lifted, shoulders back and down, waistline pulled inward and pelvic floor lift). From this position lift and drop your heels down in a light bouncing action for 30 seconds (15 to 30 reps). To advance this exercise you can add a light jump off the floor. Stretch the calves as illustrated after completing the drops.       

2.      Push-Away: Face the wall and place hands in push up position on the wall. Bend your elbows and lower your torso towards the wall.  Push off the wall slightly the catch yourself back against the wall. Increase the intensity of this exercise by inclining the body to a greater degree.  Repeat this push and catch action for 30 seconds (15 to 30 reps).     

3.      Shoulder & Spine Press: Stand or sit with your backside against the wall (head, shoulders, hips). Position your arms in a ‘goal post’ position. Inhale deeply and as you exhale press your arms and spine into the wall.  Modify by placing hands down at your sides and lowering the hips. Hold that position for 30 seconds (3 to 5 deep breaths).   

*Always check with your physician before beginning a new exercise program and warm up your muscles prior performing strength specific exercises.

Read Part One Here

As with all exercise programs, we need to consider the potential risk of injury or dropout. The main risk of HIIT training, as in any advanced training protocol, is the inherent mechanical stress that high intensity movements can create on the joints and connective tissues. In order to hit those higher intensities you will be performing some extreme movements like jumping, bounding, sprinting, burpees, mountain climbers and suicide push-ups. These moves may not be appropriate for everybody; in particular those with compromised joints. To minimize this risk you will need to prepare your body and progress into the program properly. If you plan on adding HIIT to your regime you will definitely want to build up and condition your speed and power muscle fibers—with HIIT Pre-Conditioning Exercises.

HIIT Pre-Conditioning Exercises

1. Regenerate your jump-ability
2. Train your turnover time
3. Clean up your core control

Regenerate Your JUMP- Ability

If you haven’t done any high impact or jumping for a while you may find that you have lost your ability to propel and descend your body properly. Women may also find that jarring causes the dreaded “ring around the crotch line”. So it may take some re-training to get your body mechanics and pelvic floor muscles back in order. One of the best preconditioning exercise is to simply stand with your hands on a wall or sturdy chair back and perform a set of heel drops (bounces). Concentrate on absorbing the shock with tall upright spinal alignment and a lifting contraction in the pelvic floor muscles. Keep you knees and hips slightly bent.

Once you are comfortable doing heel drops you can progress to low jumps where you bend through the ankles, knees and hips and spring up a small distance off the floor (extending the joints), then land with a shock-absorbing bend in the same three joints. Think about keeping the spine erect and pelvic floor muscles lifted. Progress this by either jumping higher, further (bounding) and /or in more rapid succession. These exercises should be practiced several times a week using 1 to 3 sets of 30 seconds.

 

Train Your Turnover

Turnover is the speed and agility of foot movement, or the number of times your feet strike the ground per minute. To train your turnover you need to keep track of the amount of footfalls you can complete in a 60 second period.  You can start with marching in place and work your way up to sprinting in place or running up and down on a platform.  Again you should practice this drill several times a week using 1 to 3 sets of 60 seconds.

 

Clean Up Your Core Control

Core control is your ability to move your limbs and body through space without compromising spinal alignment. As we perform high intensity whole body movements the core muscles (muscles surrounding your spine, shoulder girdle and pelvis) are taxed well beyond their normal function. Add speed and a little competition and you have the recipe for disaster in terms of form and execution.  Thus it will be important to condition your spinal support muscles prior to attempting the types of moves often used in HITT based workouts.  To do this start with holding wall planks for 30 to 60 seconds, then progress to hand and knee planks, forearm planks and planks with one or more limbs either lifted or moving. Vary the planks as well including front, rear and side positions. Practice this drill as many days a week as you can. Since the core muscles are an endurance group, you need to train them often with minimal external load (in most cases your body weight alone against gravity is plenty).

By pre-conditioning your jump, sprint and core control you will soon find that you have the strength and endurance needed to protect your joints as you challenge your system with these exciting and effective HIIT workouts. When in doubt, modify or opt out of any particular move you find too stressful! If you are not ready for them they can cause more pain than gain; and the last thing anyone wants from a new training program is to wake up the next day feeling like a dead duck rather than a spring chicken!

Don’t forget to feed your joints with the proper nutritional support to get the most out of your body over the long haul such as a liquid glucosamine and chondroitin supplement for healthy joint support.

HIIT is the hot, new workout concept of choice!

Over the past few years it has steadily grown in both popularity and purpose. Currently there are numerous HIIT based programs being taught, each with their own unique fitness twist and branding. Some of these include Tabata, R.I.P.P.E.D., Stacked, 4321 Fitness, PEAK 8, Jillian Michaels BODYSHRED, and the BEACHBODY INSANITY program. The list continues to expand while gaining huge consumer and club attention. Which is why it is more important than ever to understand not only what HIIT is, but also how to prepare and condition to perform it properly.

What is HIIT?

Let me start by defining HIIT, which is an acronym that stands for High Intensity Interval Training (or intermittent training). It is an exercise strategy that alternates short high intensity exercise (that makes you breathless) with less intense recovery periods (that brings your breathing back to a more normal rate).  If you have ever done wind sprints or Fartlek training you have a good idea of what these intervals feel like. 

What’s new about interval training?

Not much in principle but quite a bit in terms of the research and evidence that supports the many advantages HIIT can offer. This includes a long list of benefits from increasing metabolic rate (calories burned at rest) to reducing anxiety, staving off belly fat and improving insulin sensitivity.  Studies have show a traditional 60-minute workout can be whittled down to 20 minutes of HIIT, while yielding the same (or greater) calorie burn and weight loss results… Making HIIT the ultimate microwave workout.

Is there a down side to HIIT training?

As with all exercise programs, we need to consider the potential risk of injury or dropout. The main risk of HIIT training, as in any advanced training protocol, is the inherent mechanical stress that high intensity movements can create on the joints and connective tissues. In order to hit those higher intensities you will be performing some extreme movements like jumping, bounding, sprinting, burpees, mountain climbers and suicide push-ups. These moves may not be appropriate for everybody; in particular those with compromised joints. To minimize this risk you will need to prepare your body and progress into the program properly. If you plan on adding HIIT to your regime you will definitely want to build up and condition your speed and power muscle fibers—with HIIT Pre-Conditioning Exercises.

Read Part Two of our HIIT series on HIIT Pre-Conditioning Exercises

1. Regenerate your jump-ability
2. Train your turnover time
3. Clean up your core control

Remember to protect and nourish your joints no matter what kind of exercise you do especially when doing these kind of high impact exercises.  Glucosamine and chondroitin are not just for when you are having joint issues but are also good to use as a preventative.  Try a liquid glucosamine and chondroitin that is fast absorbing to keep joints flexible and to help maintain healthy cartilage.

Ever want to do yoga but not sure which format is right for you?

Today there are many styles of yoga, all of which date back to a practice established in ancient India many thousands of years ago. In the earliest times it was used as a spiritual practice to help control both the mind and body for a greater purpose of meditation, concentration and self-enlightenment. In Hinduism, Buddhism and Jainism the word yoga means "spiritual discipline".

As the practice expanded it was influenced by various gurus leading to the many different styles of yoga we see today.

Yoga Benefits

In the West, the term "yoga" is typically associated with Hatha yoga and its asanas or postures. Hatha yoga focuses on the physical and is more typically used as form of exercise rather than a spiritual practice. Since the late 90s, the popularity of yoga in the USA has been on the constant rise. The number of people who practice some form of yoga has grown from 4 million (in 2000) to over 20 million (in 2013). It is no wonder that the practice of yoga has swelled in the fitness capitals of the world with claims of physical benefits such as reductions in heart disease, high blood pressure, chronic joint pain and back fatigue as well as mental benefits such as improvements in mood disorders, stress reduction and substance abuse. (1- 4)

Practice Yoga with Care

With that said there are some important things to be aware of when it comes to yoga safety and effectiveness. I have some concern with the growth and popularity of yoga programs in the general health club setting. Many of the traditional yoga poses and sequences involve mastery of movement and may take years to perfect to the end range positions (for example a full plow, headstand or cobra). If a novice comes into a class and these poses are being practiced it may be tempting for him or her to try them. Some poses can actually cause or irritate existing injuries in the spine (or other compromised joints) if not practiced and progressed properly. An extensive survey of yoga practitioners in Australia showed that about 20% had suffered some physical injury while practicing yoga. Headstands, shoulder stands, lotus and half lotus (seated cross-legged position), forward bends, backward bends, and handstands produced the greatest number of injuries.(5.)

Look for a Experienced Yoga Instructor

There are modifications for all yoga poses. This is where a well-versed and engaged instructor can make a huge difference. It will be important for the instructor to recognize the individual limitations within the group and offer appropriate modifications. It will also be important for the students to accept and respond to those cues and recommendations. It is also a good idea to have various levels of yoga classes available on the schedule. That way if a person is entering a beginning level class they can be confident that the instructor will not be offering or demonstrating advanced variations. Thus the most important thing to do to ensure a safe and effective yoga experience is to match your level of experience to the class. Gentle, restorative or beginning yoga would be best for the novice exercisers. The more advanced classes would and should be labeled as advanced or may be titled things like power, strong, Bikram(hot) or Ashtanga yoga. And most importantly students must learn to listen to their body and joints throughout any class.  If a move or pose or stretch causes joint pain, it is not appropriate and should be modified or discontinued immediately.  If a pose is so difficult that you feel the need to hold your breath, it is probably too advanced and should also be modified.  Most moves or poses can be easily modified by simply reducing the range of motion or by adding support (i.e. a hand support to thigh or yoga block)

Visit the following link to take a fun yoga quiz that can help you better define the type of yoga class you might like best.  www.proprofs.com/quiz-school/story.php?title=what-type-yoga-may-best-suit-you

1. Streeter, Chris C. et al. "Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study." Journal of Alternative & Complementary Medicine. Nov 2010, Volume 16 Issue 11, p1145-115
2. Yoga could be good for heart disease. Simultaneous focus on body, breathing, and mind may be just what the doctor ordered. (2010). Harvard Heart Letter: From Harvard Medical School, 21(3), 5.
3. Tilbrook Helen E et al. (2011). "Yoga for Chronic Low Back Pain: A Randomized Trial". Ann. Intern. Med. 155 (9): 569–578.
4. "Siginificant benefits of yoga in people with rheumatoid arthritis, study shows". Sciencedaily.com. 2011-05-28. Retrieved 2012-11-28.Chuang, Ling-Hsiang et al. (2012). "A Pragmatic Multicentered Randomized Controlled Trial of Yoga for Chronic Low Back Pain: Economic Evaluation". Spine 37 (18): 1593–1601. doi:10.1097/BRS.0b013e318254593
5.  Penman, Stephen; Marc Cohen, Philip Stevens, and Sue Jackson (2012). "Yoga in Australia: Results of a national survey". IJOY, International Journal of Yoga 5 (2): 92–101. doi:10.4103/0973-6131.98217

Have you ever questioned whether it is a smart idea to exercise during the cold and flu season? Or wondered if a good sweat might actually clear some of your cold symptoms? 

Although research has shown that breaking a sweat can protect you from having certain cold or flu related sick days, it has not shown it to be much help once you are already sick. In a study done by David Nieman Ph.D., out of the Human Performance Lab at Appalachian State University, it was found that regular exercisers experienced 43 percent fewer sick days than those who didn’t exercise. Regular exercisers also reported less severe symptoms during the days they did have colds. Yet, there have been no human studies to date that have shown exercise to shorten cold or flu symptoms once a person is already sick.

With that in mind, below is the normal rule of thumb for exercising during an illness, *as reported by the Mayo Clinic:

• Light to moderate exercise is usually OK if your signs and symptoms are all "above the neck" — symptoms you may have with a common cold, such as runny nose, nasal congestion, sneezing or minor sore throat.
• Consider reducing the intensity and length of your workout.
• Don't exercise if your signs and symptoms are "below the neck" — such as chest congestion, hacking cough or upset stomach.
• Don't exercise if you have a fever, fatigue or widespread muscle aches. *http://www.mayoclinic.com/health/exercise/AN01097

Did You Know:

On an interesting internal note: It is not uncommon for your heart rate at rest to accelerate when you are fighting off a fever or virus. This raise in resting heart rate is a normal response when the body is fighting infection, bacteria, etc. Your resting heart rate, measured in beats per minute, indicates the amount of effort (contractions/beats) your heart needs to maintain all your systems, without the additional demands of exercise or movement. It varies from person to person  (average rate being 60 to 80 beats per minute).

Overall your resting rate is an indicator of cardio-respiratory fitness but it can also tell you on a day-to-day basis if your body is struggling with outside factors such as stress, over training and/or illness.

If you learn to monitor your heart rate on a regular basis, your normal resting rate can act as an indicator of whether or not you should exercise. Know that the energy spent in exercise may take away from the your body’s ability to heal. Thus a rate of 10 or more beats above normal could be a sign that you should choose hydration and rest rather than sweat and exercise; at least until you are feeling a bit better.

Side Bar: How to find your resting heart rate

It is best to measure your resting heart rate when you first wake up and are still lying in bed.

1. Locate your pulse with your index and middle finger at your radial artery (palm up - thumb side of your wrist).
2. Find a steady beat and start counting. Your first beat is count ‘zero’.
3. Continue counting for a full 60 seconds. You can also try a shorter 10-second count and then multiple that number by six. 

Did you know that exercise can lift your mood and stave off holiday stress?  

It’s true; many studies have been done in the area of exercise and the naturally occurring chemicals that are produce in the body during exercise. Some such chemicals include endorphins, epinephrine, serotonin, dopamine and anandamide. These powerful neurotransmitters actually resemble opiates in their abilities to reduce pain and produce a feeling of well-being.

They can be secreted as a response to situations that cause physical stress, pain, fear or great pleasure. These chemicals work to help you relax and feel euphoric in the face of challenge. It is believed that this natural reaction may have played a great role in the survival of early humans in a primitive environment, where it was paramount to hunt and track wild animals; to eat or be eaten.

Focus on Endorphins to Reduce Stress

Today we may not have the same survival stress, but these same reactions may help us deal with other more mental challenges we face in our fast paced modern world. With all the hustle and bustle of the holiday season you may want to focus on some endorphin elevating exercise to help you reduce unnecessary stress. You may have heard to the ‘runners high’ experienced by those who run for long periods of time.

Research has been ongoing in this area with promising new ways of using brain imaging methods to allow researchers to study the ebb and flow of these powerful chemicals as they interact with human brain cells, verifying their role in the rush that exercise -- and other triggers – can prompt. Exercise, in particular the type that is intense or continuous in nature, like cardio training, walking and dancing can give an exerciser a rush of endorphins and other related chemical, allowing them to workout stronger and longer without pain or discomfort… Add the friends and fun music in a group exercise class and that natural high may multiply.
 
To maximize your natural high this season try the following sure-fire endorphin accelerators:

• Heavy weightlifting
• Intense aerobic activity that includes periods of sprinting or increased exertion (i.e. interval training)
• Party style group exercise classes with great music or friendly competition (i.e. zumba and crossfit)
• Mind body focused workouts that synchronize fluid movement to breathing and meditation (i.e. Yoga, Pilates and Tai chi)

Welcome to a healthier life!
www.kathystevensfitness.net
(310) 490-6877
 

Recovering from any surgery can be a slow and often intimidating process. When it comes to movement and exercise you may be wondering: What can I do? When do I start? How hard should I push? These are all questions that you may have after any surgery but even more importantly after bariatric weight loss surgery. The reason it is even more important is pretty simple ~ for you to have long term success in weight loss and weight management, you need to become more active for life!

http://www.wellesse.com/bariatric.aspBecome a Mover Mentally and Physically

You need to actually see yourself as a mover; willing and able to take more steps than before surgery. About 50% of this transition will be physical and the other 50 will be physiological. 

Start by picturing yourself and your body in a whole new light. This lighter self needs to ‘float like a butterfly and sting like a bee’ when it comes to the fight against fat. The best way to do this is to float gently into your new self. Keep in mind that it is always best to consult with your physician and or physical therapist before starting any new fitness program; but with that said, some gentle breathing and mobility exercise may be a perfect gateway to a more aggressive program.

Mindful Breathing is Key

Begin with slow, deep breathing exercises to expand the lungs and ribcage and compress the abdominal volume. Then try adding this mindful breathing to a series of fluid joint movements, starting at the neck and leading all the way down the body to the ankles. Always be sure to keep your motions limited to a pain free range. Let’s break these moves down by joint.

Begin by standing with your feet hip width apart. If you are new to exercise or recently ambulatory from surgery, be sure to have a chair nearby to hold if you need it for balance.

1. Neck:  slowly tilt your head side-to-side, then rotate right and left, then half circle downward from one collarbone to the next.  Try to do this with a deep inhale at the beginning of the move followed by a full exhale at the end of the move.
2. Shoulders:  slowly circle the shoulders, up, back, down and around. Once again try to match your movement to you’re your full, deep breathing.
3. Spine:  twist you body from the waist slowly from side to side, and then place your hands on your thighs and round your spine back and front.  Add the breathing
4. Hips:  tilt you pelvis forward then back several times; then rock side to side several times. Use your breath as you move.
5. Hips, Knees and Ankles: squat back with your hips, then stand back up, lifting up onto your toes. Let your arms flow with your movement; down and back as you sit back into the squat, forward and up as you rise up on your toes~inhale as you lift up, exhale as you sit back.

These five simple mobility moves will get your blood flowing, your joints lubricating and your mind engaging. Once you get comfortable with these basic joint motions you may want to move on to a more traditional Yoga, Pilates, or Tia Chi style workout. These different exercise forms have long been used to help people recover both their ability to move and stabilize their body with good form and technique.

The act of conscious movement can repair the body and help calm and relax the mind. Empowering you to move more gracefully and connect to your inner core strength.  Don’t forget to also supply your body with the proper nutrients during your recovery such as calcium and vitamin D3 for strong bones.  If you are experiencing joint pain, especially in the knees, try liquid glucosamine and chondroitin which helps maintain healthy movement of the joints.

In our ever-changing world of fitness trends the exercise pendulum often swings from safe and sane to hard-core and somewhat crazy. 

Maybe you remember the  ‘No Pain- No Gain’ philosophy of the early 80’s; or the mindful, rejuvenating yoga, Pilates and less impact acclaimed step-training workouts that grew in popularity during the 90’s.  Today we see a little bit of everything with a definite focus on high intensity training methods like P90X, RIPPED, Insanity, Cross Fit, Power Yoga, Piloxing and Turbo Kick or the dance style trends like Zumba, Hip Hop Hustle and LaBlast.  

On the positive side a wide spectrum of options means there really is something for every BODY… On the other hand it is more important than ever that new exercisers are aware of their current ability and progress properly into the right workouts.  Fitness trends will come and go… but your joints are yours for life.  So one good way to gauge if a workout or activity is right for you is to see if it adheres to some simple joint Do’s and Don’ts. 

Joint Do's and Don'ts

Let’s start at the neck and work our way down to the ground. 

Neck:

Do – keep the neck limber with appropriate stretching in all directions and focus on strengthening the deep neck muscles that keep your head positioned back over your shoulders with exercises like chin retraction. Try to be more aware of your posture and head alignment habits especially when working at a computer or reading a book.  Always try to keep your head stacked over your shoulders. 

Don’t – do rapid head circles or a full yoga plow that places compression pressure on the delicate neck vertebra.  Also avoid chin jutting during exercise or static postures.

Shoulders:

Do- stretch the front of the shoulder including the chest and deltoid muscles.  Also focus on strengthening your weak shoulder rotators with exercises like external rotation using an elastic band. 

Don’t – perform loaded exercises that place your arms in position where you feel shoulder impingement or pain.  That would typically be exercises where the arms go above and behind the head during movement or rotate the shoulders inwardly while lifting; like lat pull downs behind the neck or high upright rows with a narrow grip. 

Spine:

Do – loosen and limber your spine in all directions (forward and back, side to side-laterally and through rotation) and strengthen your spine with core stabilizing exercises like plank holds and the dead bug exercise. 

Don’t – sit for long periods of time in a slouched position, or do unsupported lifting with your back in a bent or twisted position. 

Hips:

Do - stretch the hip flexor muscle on the front of the thigh and the hamstrings on the back and strengthen the gluts for good pelvic stability, a good example would be bridging sometimes called hip lifts.

Don’t – perform exercises or use ranges of motion that force your pelvis out of good alignment such as high kicks or side leg lifts that are outside of your ability to keep the hips level or stabilized. 

Knees:

Do - Focus on keeping the knees in alignment with the toes when doing lunging and squatting moves.  Also strengthen the quadriceps, in particular the medial side that tends to get over powered by the lateral side. A good exercise for this is the single leg squat or terminal knee extensions. 

Don’t – perform repetitive deep knee bends with heavy loads or pivoting moves where the feet are grounded causing a torque at the knee or the hurdlers stretch position. 

Ankles:

Do – keep the angles mobile with stretches like ankle circles.  Also work on strengthening and mobilizing them by doing toe and heel walking. 

Don’t – jump repetitively on one foot for more than 8 hops or over stretch the muscles of the ankle with force or momentum.

And Finally…

DO - keep your joints in their best nutritional shape with the right supplement such as an extra strength liquid glucosamine and chondroitin that is fast absorbing to help improve your joint health.  Glucosamine protects the cartilage tissue to keep them flexible and chondroitin helps to cushion and lubricate for better joint movement.   

This is the final post about Yoga H2O, yoga poses you can do in the water.  See my previous posts for more poses that are easy on the joints and fun to do!

Shoulder Circles and Twists

Triangle Yoga Pose

Tips and Warm Up Yoga Pose for the Water

H20 Eagle Yoga Pose for the Water 

1. Starting Position: Stand tall, in chest deep water, facing the pool edge. Feet together both hands supported on the edge of the pool. 
2. Step back a foot or two and bring your left arm under your right, crossing both arms at the elbow, place hands together, palms facing
3. Bring hands toward your face fingers touching nose and thumbs under chin. 
4. Bend both knees slightly … gaze forward and slowly cross you left leg over your right thigh, if you can wrap the left foot around the right calf or ankle 
5. Bend your right leg a little further…keeping your spine straight and hips forward.  Breath deeply for 3 to 5 breaths. 
6. If you are comfortable slowly bend forward, slightly rounding your back like an eagle at rest for a few seconds. 
7. Straighten your torso, releasing the left leg and hold it out to the side as you raise your arms towards the sky …letting your eagle fly.
8. Balance for a few breaths in this position. 
9. Release and reverse the pose repeating it once more.

Benefits:

• Firms arms, thighs, calves and core
• Improves concentration and balance

Floating Corpse Cool Down Relaxing Yoga Pose for the Water 

1. End your Yoga H20 Session practicing a relaxed floating Corpse Pose
2. Float on your back in the water with your arms relaxed at your sides. Breath fluidly and concentrate on relaxing and releasing all stress. Hold this pose for as long as you want. If you have trouble free floating try using a raft or noodle floatation device to help you relax into the position. 
3. Get into position and hold for 30 seconds or longer.
 

Benefits:

• Relaxes the body and reduces stress
• Increases core control and mind-body connection

This is the 3rd post in my Yoga H2O series for great yoga poses to safely and comfortably do in the water and stay coool at the same time!  Read post #1  and post #2 too!

H20 Shoulder Circles and Spinal Twists

1. Start Position: Stand facing the poolside in chest deep water;
2. Step back from the side about 2 feet and position the feet about shoulder distance apart 
3. Bend both elbows and lightly place hands on shoulders. Breathe fluidly as you rotate your elbows as if you are drawing circles –five times in a forward and rear direction. As you are performing the action try to keep the chest up and abdominals tight. Move the arms while focusing on relaxing your neck and shoulders. Keep your core muscles contracted
4. Stabilize the arms: 
5. Inhale as you slowly turn your upper torso and head to the right, hold for a few seconds. 
6. Exhale and return to the center  
7. Inhale and slowly turn your upper torso and lead to the left… hold for a few seconds. 
8. Exhale and return to the center  
9. Repeat entire series over again
    

Benefits:

• Improves flexibility in the upper back, shoulders and arms
• Stretches muscles in the torso
• Releases tension in the neck and shoulders

Read next blog post for another great yoga pose for the water!

This is post #2 in the Yoga H20 or Water Yoga Exercises you can do in your pool.  Be sure to read Post #1 here for important tips.  Perfect for staying cool and easy on the joints.
 

Triangle H20 Yoga Pose in the Water

1. Starting Position: Stand tall, in waist deep water, facing sideways to the pool edge. Right hand supported on the edge of the pool. 
2. Step the left foot out about 3 feet forward from the right foot and sink down into a lunge position. Try to bend the left knee to a 90-degree angle, front thigh parallel with the pool bottom.
3. Keeping the left toes inline with the forward knee 
4. Inhale - Let go of the wall and stretch the arms out to your sides as you rotate your torso and hips towards the right to face the wall. 
5. Keep the left foot facing in the direction of the front knee and let the back foot turns out towards the wall slightly (maintaining contact with the edge of the foot to the pool bottom). 
6. Turn your head to gaze over your left hand.
7. Hold this position for three to five deep breaths 
8. To advance pose place your left hand on your front thigh, leaning your torso in the direction of the thigh.  If possible extend your right arm high over your head in the direction of your torso. 
9. Hold this position for three to five deep breaths 
10. Repeat both poses in the opposite direction

Benefits:

• Improves flexibility of the chest, hips and torso
• Strengthens muscles of the feet, ankles and legs
• Increases endurance and stamina

Read next post #3 for another great Yoga post for the water!

This is the first post in a series of yoga exercises to do in the water. 

Summer is a great time to dip into pool exercise so why not try something new this year?   YOGA H20…aka water yoga.

Water is a great medium for exercise due to the natural resistance, buoyancy and support it offers your movements and exercises. When you think of water exercise why limit yourself to a few strokes or flutter kicks? The water can be great for building all sorts of mind and muscle control. For those with bone and joint limitations like osteoarthritis or osteoporosis the water may offer a wonderful way to float into yoga postures or poses while relieving the fear of falling. Whether in the shallow end, holding the poolside or with the assistance of a floatation device, Yoga H20 may be the perfect way to practice and perfect many traditional poses/asanas. You can also perform the more fluid Yoga movements with a greater sense of control and relaxation. Besides all these benefits it can be extremely soothing on a hot summer day!

Asana to purify and strengthen

An asana is simply defined as a pose for purify and strengthen the body.  These poses require control and focus of both the body and the mind. When holding a yoga asana, make sure you can breathe slowly and deeply. Go to your edge in the posture, holding where you feel a good stretch without pain, strain or fatigue. Below are a few specific poses that really work well in a pool. 

Technique Tips

• Wear aqua shoes to gain greater control and stability.
• Keep your breathing active, inhaling and exhaling through your nose. Deep breathing is central to yoga practice.
• All yoga moves and positions require maintaining a strong core by bracing your body in neutral position, with your back neither arched nor rounded.

Warm up with the H20 Sun Salutation

1. Start Position: Stand tall in hip deep water with both hands supported on the edge of the pool. 
2. Inhale- and reach one or both arms up overhead lifting your chest towards the sun while keeping the abdominals contracted and core stable 
3. Exhale- and place your hands back on the edge of the pool as you round your back up towards the sun; draw your navel towards your spine. 
4. Inhale- as you flatten your spine parallel to the water, hinging forward at the hips and lift your head and chest slightly; keeping your hands firmly placed on the pool edge and your legs as straight as possible. 
5. Exhale- and round the spine towards the sun 
6. Inhale- as you return the spine to a neutral position and unhinge at the hips to begin the series of movement again starting with the arms reaching overhead. 
7. Repeat the sequence 8 to 12 times
 

Benefits:

• Limbers and draws circulation to the spine hips and shoulders
• Increases the core temperature of the body
• Prepares the mind and body for the poses to follow 

Follow the H20 Sun Salutation warm up with some poolside friendly poses in my next post.

Do you sit at work all day or even at home in front of the computer or tv?  Read more to learn some easy exercise tips you can do at your desk to relieve neck pain and stiffness.

We are quickly becoming a nation of professional sitters… as a matter of fact, the average American now spends 32 hours per month in front of a computer screen just searching the web. Add to that figure the hours spent sitting by those who actually work in front of a computer and you can easily see why the problem is escalating. This phenomenon is directly related to an increase in many physical changes and ailments from carpal tunnel syndrome to eye strain. One of the biggest problems is forward head posture, which can result in a ‘real pain in the neck.

I recently had an x-ray done on my neck to see why I was experiencing chronic tension in my upper back and neck area.  To my surprise the x-ray showed that I have pretty much lost the natural curve in my neck (cervical curve).  This curve should look somewhat like a banana on an x-ray and mine looked more like a tilted pencil. I was also told that I had signs of arthritis in the neck vertebra, which could progress if the stress continues. How could this be happening to me? I understand good body mechanics and pride myself on staying fit and healthy...

Possible Causes of Neck and Shoulder Pain

The first thing my physician ask was whether I spend a lot of time at the computer or reading in bed at night… both of which I defiantly do. He explained how these long held postures can result in a forward head position and how that position, even if slight, can create a huge problem for the muscles and joints of the neck. Our head weighs about 10 pounds, so imagine the stress it can cause on our neck when it shifts forward even slightly. Think of how much harder it would be to hold a bowling ball with your arms extended in front of your body rather that up close to your body; your arm and shoulder muscles would fatigue pretty fast. Well, that is pretty much what is happening to your upper back and neck muscles.  These muscles then slowly tug and pull at your spine and can actually changing the position of your spine from curved to straight. This is not a good thing because there is an important reason for that curve. Your spinal curves are there to help absorb shock during movement. So if the curve is gone the facets of the vertebra can’t absorb the stress correctly. This wear and tear takes its toll resulting in degeneration, arthritis and in some cases bone spurs and nerve impingement.

Aging and Repetitive Strain or Stress

We do know that two main causes of these unhealthy joint changes are aging and repetitive strain or stress. These changes include deterioration to the cartilage between the stressed vertebra as well as a reduction in the protein content of the synovial fluid that keeps joints moving without pain and stiffness. We can’t do much about aging but we can be sure to reduce some of those stresses with proper posture checks and breaks.

Glucosamine and Chondroitin for Joint Health

We can also take advantage of some of the supplements that are designed to help support joint health such as a liquid glucosamine and chondroitin supplement. The role of this supplement in joint maintenance is logical. Glucosamine is an amino sugar that the body produces and distributes in cartilage and other connective tissue, and chondroitin sulfate is a complex carbohydrate that helps cartilage retain water and gives it elasticity.

Women like myself, in their peri or post-menopausal years are definitely at higher risk. Thus we need to counteract the stresses we create when we do too much of the same thing or stay too long in a poor postural position.  This brings me back to my neck problem and plan of action.

So what is a pencil neck like me to do?  Well it starts with awareness… Make sure your desk-site is set up ergonomically – You can check out the United States Department of Labor website for proper desk set ups (http://www.osha.gov/SLTC/etools/computerworkstations/components_desk.html).  Next you will need to learn to position your head back over your shoulders and keep it there when sitting or reading. This is harder than you might think. 

Below are a few tips to help you place your head on your shoulders and KEEP it there:

1.   Place a lumbar support between your lower back and chair. By maintaining the proper lumbar curve in your back, you will be more likely to also keep better upper body alignment

2.   Take neck breaks every 30 minutes that you spend working or reading in a seated position. Here is a simple stretch and re-posturing exercise:

o  Sit up tall and start with slow gentle shoulder rolls (3 to 5 rolls), hold the shoulders in the down position and move on to slow gentle forward neck rolls. Chin tucks and moves slowly downward from one shoulder to the other and back (3 to 5 rolls in each direction).

o  Next begin the chin retraction stretch. Press your chin back towards your throat, stretching the back of your neck and bringing the ears back as far as you can. Hold for 3 to 5 seconds and then relax. Now retract your chin again but this time gently tilt your ear towards your shoulder and hold for 3 to 5 seconds. Repeat tilting to the opposite shoulder.

3.   And last but not least is a great neck strengthening exercise that can be done daily to strengthen the intrinsic (deep) neck stabilizer muscles and all you need is your hand:

o  Sit tall and position your palm on your forehead, press your head against your palm without letting your head or hand move. Hold the contraction for 3 to 5 breaths.

o  Repeat this move with the palm on the side of the head (right and left side) and then with both hands behind the back of the head.

o  It is important that you keep your neck in good alignment over your shoulders throughout all of the pressing contractions.  Also be sure to breath fluidly throughout the holds.

If you practice these few tips daily you will definitely see a reduction in your current neck stress. You may even help prevent curve loss or restore a healthier curve.

Remember that you should always check with your physician when you are having pain or discomfort in a joint and get their approval before you do these or any exercises.  And if your neck feels worse rather than better after performing these moves reduce the amount of time or intensity with which you do them.  If they still don’t feel right then discontinue the program completely.

Aware and Prepare: for a Better Golf Game

Golf is a very popular activity for those in the retirement years, which means that we may not be playing with totally healthy, young joints.  Therefore we need to pay extra careful attention to form and pre-game practices.  This means we need to be aware and prepare.

Awareness!

Let’s start with being aware… When it comes to being aware, I am specifically referring to an awareness of proper spinal posturing during the position used prior to performing a golf swing.  This position can lead to a common mistake when it comes to the lower back. Finding and maintaining a neutral lumbar spine is key. To do this you should practice in a mirror.  You will need to find your ideal position and then recognize it kinesthetically (in your minds eye), so that you can get into the right posture every time you set up for a swing.  Here is how to find and practice it. 

• Stand with your side profile to a mirror.
• Set your feet in the stance you typically use during a swing.
• Soften your knees and sit back into hips your as you would pre-swing.
• Place your hands on your thighs.
• Look at your spinal position in the mirror.
• Tuck your tailbone as far under as you can.
• Reverse and arch your back in the other direction as far as you can.
• Now find the point right in the middle of those two extremes.
• Hold your lower back in the midway, neutral position.
• Engage your abs and look to see that your shoulders on a diagonal line with your hips and your knees are behind your toes.
• Bring your arms in front of you as though you are holding a golf club.
• Check in the mirror to make sure you have maintained the proper position.
• Hold for five deep breaths and then place your hands on your thighs for a break.

Repeat several times. 

Prepare!

Now to further prepare for a strong back swing you can add the following rear shoulder exercise from the pre-swing golf position:

Posterior Raise with dumbbell or full water bottle

• Perform a dumbbell posterior raise in a slow controlled manner from a well-aligned pre- golf swing posture.
• Keep the weight light enough for you to maintain the proper posture throughout the range of motion.
• Perform 8 to 12 repetitions with control.

Then finish up with a great mobility/stability exercise for the torso and shoulder girdle. 

Quadruped Rotation with Flexion and Extension

• In quadruped position (hands under shoulders, knees under hips), take right hand and put behind head as far as possible. 
• Flex and rotate spine, aiming right elbow to the outside of the left knee.  
• Then extend and rotate spine, aiming right elbow up towards ceiling.
• Perform slowly holding the end range positions for 3 to 5 deep breaths.
• Do 4 to 6 on each side.

Maintain!  Take Glucosamine and Chondroitin Supplement for Healthier Joints and Flexibility

Taking a liquid glucosamine and chondroitin supplement daily can also be very helpful for maintaining healthy joints and flexibility.  It helps keep joints lubricated for improved mobility.  Glucosamine helps rebuild cartilage tissue lost over time and from wear and tear and chondroitin helps to cushion and lubricate your joints for better joint health and to help manage joint pain and stiffness.     

Don't let joint pain keep you from enjoying your golf game this summer!  By doing a few preventive measures such as these exercises and taking a glucosamine supplement, you can be on top of your game without joint pain.

Arthritis Awareness Month May 2012

Arthritis awareness month is a great time to focus on finding fitness activities you can enjoy with maximum benefits and minimal joint strain.

To do this you need to use what I call the ‘Arthritis Activity Continuum’. At one end of the continuum are the activities and exercises that can be done by almost everyone. This might include activities such as walking, isometric Osteoball exercises and gentle seated stretches. On the other end of the continuum are the things that should only be done sparingly or for short bouts due to the greater load or forces on the joints. These higher continuum activities have a cost/benefit ratio. If done with control and proper progression they will help keep your body in peak condition. If done too often, or too intensely they can cause more joint harm (wear and tear) than good. Examples would be running, competitive sports, jumps and heavy weight lifting.

Then there are the many activities that fall between these two continuum ends. The question is, where is your ability and comfort range on the AA continuum?

As many arthritis suffers know, this can shift from day to day based on many factors including weather, time of day and overall health status. That means you need to listen to your joints and have a sliding scale of doable options to choose from depending on how you are feeling on any particular day and joint pain. Keep in mind that any activity is better than no activity at all for joint health. Finding the right variety and proper progression is key for managing arthritis joint pain. Try line dancing, golf, water aerobics or even a Zumba Gold class. The right supplements can also play an important role in joint maintenance such as a high quality liquid glucosamine and chondroitin, calcium and vitamin D and omega-3 essential supplements.

Quick Morning Routine to Get Started

Here is a quick morning wake up routine to start your day. It utilizes the progressive muscle relaxation (PMR) technique. This technique involves tensing and relaxing specific muscles or muscle groups in sequence.  When done first thing in the morning this technique will act as a gentle full-body wake up call.  At the end of a workout or day it can help relax your body and release stress.

1. Lie on your back, tense then relax every one of the muscles in your body, starting with your feet and progress all the way up to your face and scalp.


2. Hold the tension for about 5 seconds then release and move on to the next body part.


3. When you’re done move right into tuck stretch for the hips and spine; hold one thigh towards the chest while tucking your shoulders towards your knee. Hold for a few deep breaths. Switch legs and repeat the hold.


4. Follow this up with a full body traction stretch; reach both arms over your head with your legs outstretched, inhale as you pull away from the midline in both directions (like you on a stretching rack), exhale and release the pulling tension.  Repeat a few times

In honor of National Stress Awareness Month, April 2012.  Stress affects nearly everyone at some point - you, me, your kids, your parents, coworkers, etc. 

The key is to recognize what are the causes of your stress and use coping skills to mitigate potential stress related problems and how to manage your stress.

What is stress?
First let’s look at what stress really is.  Stress is the collection of physical and emotional changes we experience in response to the demands of a stressor.  A stressor is any event that triggers stress.  This includes any life experience large and small, positive or negative. From getting married, buying a new house, and losing a job to an argument with a friend, ticket for speeding or bang on your elbow; if you experience it, your body systems are reacting. These events can qualify as stressors to your normal state of being. 

Survival Mode
When we are stressed our brain activates the autonomic nervous system, which provides unconscious control of body processes such as heart rate, blood pressure, sweat production, chemical and hormone release. These responses are designed to help us survive when faced with very stressful situations (fight or flight reactions). If they are happening (even to a smaller less life threatening degree) chronically or without proper recovery, the same life saving reactions can result in negative effects on our overall health and wellbeing. Chronic and unresolved stress has been linked to health problems like headaches, insomnia, and indigestion as well as major diseases such as cardiovascular disease, diabetes, mental health disorders and certain cancers.  So what is a stressed out person to do?

1.    Practice Stress Awareness: Recognizing and preparing for those things that are current or impending stressors.  The best way to do this is to make a monthly list of things you think will be stressful or are currently stressing you out.

2.    Implement Constructive Thinking Patterns:  The natural follow up to step one.  After each of the stressors listed in step one, provide three or four constructive suggestions for reducing or avoiding the stress.  For example, if you listed bill paying as a stress, then think of three areas you can cut back on during the month to save money. It may not completely solve the problem, but it will make you feel like you are moving in the right direction. Dividing a stressor into smaller tasks will always make it seem more doable. The first step will lead to the next and a positive attitude will keep you on the path to success.

3.    Make Healthier Life Choices:  Focus on what you ‘do with’ and ‘put into’ your body.  Lack of attention to proper nutrition, exercise and rest will always exacerbate stress related problems. Exercise in general is a great stress reducer. Any exercise can be helpful as long as it is done with proper progression and safety. The simple process of increasing blood flow to the brain via exercise is probably the reason people often report that a long walk or jog helps them ‘clear their mind’ and feel better both physically and emotionally. Less traditional or complementary therapies have become more and more popular as part of a stress reduction program.  A survey done in 2007 by the National Center for Health Statistics found that the following therapies are growing in popularity due to reported stress reducing results:

o   Deep Breathing

o   Meditation

o   Massage

o   Yoga

o   Imagery

o   Pilates

o   T’ai chi

Healthy Diet and B Vitamins for Stress
Keep in mind that healthy eating and supplementation are also key interventions to unhealthful stress. Foods or supplements rich in B vitamins are believed to help with anxiety and stress control. Take a liquid multivitamin with B Complex vitamins and if more is needed take an additional liquid B Complex vitamin supplement with higher levels.  Research shows that deficiency of essential B-vitamins like B6, B9 and B12 may contribute to poor mood and feelings related to anxiety and depression.
 
Get Your Z's or Meditate
We can’t all sleep a solid 8 to 10 hours per night but we can do our best to rest more.  Go to bed at a decent time and make sure to avoid stimulants such as caffeine or tobacco products later in the day. Take a catnap or simply close your eyes and meditate during the day. When your body is tired it will usually let you know.  Try to beat it to the punch by plugging in appropriate R&R throughout your week, month and year.
 
So face the facts, we will all be exposed to a variety of stressors, the question is; are you ready an willing to stop stress before it stops you?!?

Joint pain can be acute or chronic; but in any case it can be a real pain!  In particular during ADL (activities of daily living).

So what is a person with joint pain to do? 

Well let’s take a look at the best things to do based on the type of pain you find yourself in.

Acute Joint Pain
The easy one is acute pain: Typically acute or sudden sharp joint pain is associated with injury or the irritation of an injury.  This is the knife stabbing or pinching sensation that happens suddenly as you move or bear weight on a joint area.  This type of pain is a red light indicator.  Stop what you are doing, have it checked by the appropriate physician and apply the principle of RICE – Rest, Ice, Compression and Elevation.

Chronic Pain
Second is chronic pain: This is the kind of pain most of those with joint conditions like osteoarthritis (O.A. -wear and tear disease) and rheumatoid arthritis (R.A.- systemic auto-immune disease) . In these cases you need to learn to live with a certain level of joint discomfort. The pain that may be worse in the morning or after be stationary for long periods of time and then feel a bit better once you get moving and warmed up.  It may only affect certain joints (O.A.) or affect the lining of all your joints (R.A.). It makes movement difficult but not impossible and continuing to move and exercise in short bouts to keep the tissues strong and synovial fluids moving is much better than giving in to the temptation of being more sedentary.  A few recommendations to make things feel better are as follows:

1. Exercise mid-day once you have been moving around a bit yet before you have become over-tired
2. Exercise in a warmer environment or with added clothing to keep the body and joints warm during movement
3. Limit the range of motion to avoid pain you might describe as higher than a 5 on a scale of 1-10 (moderate)
4. Limit repetitions and weight load on particularly sore joints (i.e. start with 5 to 8 reps verses 10 to 12)
5. On bad days opt for low weight bearing activities and exercises... Like seated exercises or those done in the water. Yoga and Tia Chi are also great low impact options.
6. Use the 2 hour pain rule – if your joint/s are more sore 2 hours after exercise than they were before exercising, you have done too much. In those cases you need to modify or cut back the next time you exercise.

Remember that, before you begin your exercise program, talk with your doctor and/or physical therapist. These professionals will be able to best assess your current condition and help you determine appropriate limitations. Also be sure to supplement your joints in the right way by taking a fast absorbing liquid glucosamine and chondroitin supplement.  It's very important to take it every day for best results.

Read more: http://www.livestrong.com/article/311566-exercise-recommendations-for-rheumatoid-arthritis/#ixzz1pxBBuBDE

The past 14 days our blog has provided many tips and information about how to set goals, tracking them, achieving them and healthy weight management.  Now that you have done all that, how do you stay on track all year long?

If you started the first of January or even just two weeks ago, it's easy to lose steam or fall off the weight loss or fitness track.  So what can a person do to bridge that gap between now and swim suit season? The first step is to accept the very real possibility of  and prepare for any program set backs.

Recognize the Cause
One way to prepare for a lapse or set back is to recognize it.  See it coming and try to put it in perspective.  Back slides can happen with any goal but it doesn’t mean it is the end of ones program. Create a list of things that may cause a slip, such as an upcoming vacation, change in job, relationship or living space.  Once you write those things down you can evaluate them in terms of how they will affect your existing or desired diet and workout routine.

Prepare Ahead of Time
List three or four things you can do to counteract the situation... For example if you are going on a vacation in a few weeks, you could call and find out in advance whether there is a gym in your hotel or where a local workout option might be. You could also prepare to lessen the guilt of an exercise free vacation by adding in an extra workout or two the weeks before you go.  Or you can make a conscious effort to include more outdoor site- seeing activities like hikes or bike rides.

Perhaps a change in job, a looming deadline or relationship is on the horizon and you recognize your tendency to overeat when dealing with stress. This would be the time to buy a new healthy eating book or load up the fridge and cabinets with healthy snacks.  (Remember to throw out anything that is expired or not healthy)

Plan a Strategy to Get Back
By knowing and preparing for these things before they happen you can control the slip. You position it in your mind as the temporary situation rather than the permanent, so rebounding is simply a matter of going back to the norm.  If the lapse is of significant duration, say several months rather than weeks or days, you will need to go back and progress into your old program gently so that you avoid negative training responses...like pain and soreness or feelings of failure. Your body is pretty amazing in that it can come back from almost any backslide as long as you take it one step at a time. 

Remember to Supplement
Keep in mind that proper supplementation can help reinforce any program or program comeback.  Be sure to take a liquid multivitamin with B complex and essential nutrients and perhaps an added liquid vitamin D supplement as well, especially during the winter months.  If you are experiencing joint pain, try taking liquid glucosamine and chondroitin supplements, keeping in mind it may take a few weeks to start noticing an improvement in your joint flexibility and discomfort.  Staying healthy is key to maintaining an exercise program.  It's harder to exercise when you are not feeling well or have injury or joint pain.  Those who exercise regularly have a tendency to be sick less often as well.

Don't Punish Yourself for Small Slips
Relax!  It's ok to slip up occasionally.  It's almost impossible to be perfect all the time.  What matters is a cumulative lifestyle pattern of enjoying healthy food, exercising, finding ways to relieve stress and staying connected with others that support you.

Have you had any set backs?  What do you do to get back on track? 

Starting a walking program is a great way to get in shape and get healthy this year. 

Many adults are experiencing the joys of walking for fitness, including participation in local 5k, half and full marathon races.  Wherever you are at in your fitness level, just starting in already doing races, these tips can help you increase the benefits you get from your walking program.

Strength Walk
As you progress in your routine don’t forget to include some complementary resistance-training exercises for the muscles you use during your walks.  By strengthening your leg and torso muscles you will reduce joint stress and muscle fatigue, giving you greater stamina.  It’s best to implement your strength-walk program a few months prior to a given race, but it’s never too late to get started. 

Below is a short series of strength moves that you can add right into your walk or perform on off days.  You should try doing them at least 2 to 3 times per week. 

1. Walking lunges (for the leg and hip muscles): start with your feet together, step forward and bend both knees until you are in a lunge position, then bring the rear foot up to meet the front foot. Repeat leading with the opposite leg.  Continue alternating legs for 10 to 15 steps on each leg.   

2. Scapular Dips (for the upper back and shoulder girdle muscles): Place your arms behind you with your hands resting on the edge of a bench or step.  Walk you feet slightly forward, hips and knees bent.  Fingers are forward and elbows are straight.  Slowly let your shoulder blades slide upward towards your ears and then press them downward in the opposite direction.  Keeping all other joints stable.  Repeat this controlled shoulder shrug and press action 10 to 15 times. 

3. Heel to toe walks (for the lower leg muscles): Stand tall, bending the knees slightly and walk on your heels (toes up) for 30 seconds.  Follow this with 30 seconds of walking on your toes (heels up).  Repeat 30-second toe to heel walk two more times for a total of 3 sets.

4. Scapular Squeeze Circuit (for the mid back, postural muscles): Walk with proper form and arm swing for 5 to 10 minutes then continue walking while performing 20 scapular squeezes.  Tuck both arms in towards your sides and pinch the muscles between your shoulder blades as though you are squeezing a tennis ball between them.  Hold the squeeze for one to two seconds then release for one to two seconds.  Go back to normal walking technique then repeat the squeeze series a total of 3 times over.

Power walk
Who wouldn’t like to make the most out of every walking workout? A simple way to increase your walking power and output is to increase the dynamics of your arm swing.  Create a fist with your thumbs resting on your knuckles and bend your elbows to right angles.  Pump your arms forward and back with your fist moving from sternum to hip in an alternating fashion.  As you pump your arms think about driving your elbows down and back right along side of your torso. Keep your arms moving in a straight line; don’t let them swing side to side or cross the body. To progress further try-adding resistance in the form of hand held weights, body vests, or walking poles.  All of these options will help you burn more calories while using them while also increasing your ability to perform a more powerful walk when you walk without them.     

Start off using the lightest increments of weight.  Restrict the time you spend using the added resistance.  Start with 5 or 10 minutes and then gradually build up to your regular workout time.  If you plan to increase your resistance, do so in small increments every 4 to 8 weeks. The maximum recommendation for hand held weights is 3 pounds and the maximum for weighted vest is 30 pounds.  Note: Controversy exists over the use of hand held weights due to the stress to the shoulder joint. 

*Keep in mind that good posture, controlled arm swing and proper overall walking form (see article on walking form) must be maintained during the use of any added resistance device. If the use of added resistance causes, neck, shoulder pain or low back pain discontinue immediately.

Speed Walk
Another great way to add a bit of spice to your walk program is with speed play.  Some times called interval or Fartlek training, it is the best way to rev up your walk and train towards faster race time.  The difference between this type of training and your continuous walk training is that the intensity and speed of the exercise varies, to train both the aerobic (with oxygen) and anaerobic systems (without oxygen).  Simply put, the aerobic system is the system your body uses to perform continuous activities like walking, swimming and bike riding. 

Your respiration and pulse rate increase, but you can handle it and keep going for 20 or more minutes. The anaerobic system is used for high intensity activities like sprinting and jumping, that cause you to become winded and fatigued, forcing you to stop within a 30 to 90 seconds.  By training both of these systems you will become more fit and able to walk at faster, harder paces. 

The easiest way to implement this into your existing walk routine is to perform timed bouts of fast walking followed by slow, recovery walking.  This can be accomplished using the walking techniques described in the previous walking pace articles (link).  Start with a warm up walk lasting between 10 and 15 minutes and then pick up your pace to a 30 to 60 second speed walk, followed by 1 to 3 minutes of leisurely paced, health walking.  Once you feel that you have adequately recovered you can go back to a moderate fitness paced walk.  Every time you do a 30 to 60 second speed pace, follow it up with a 1 to 2 minute recovery pace.   Start with two or three of these bouts equally disbursed within your walk, then add in another every few weeks as desired.

The ratio is the time difference between the fast, work pace and the slow, recovery pace.  Typically you begin with a 1 to 3 ratio.  That means the recovery pace is 3 times the length of the work pace.  For example:

30 seconds fast – 1.5 minutes slow (1 to 3 ratio)
or,  1 minute fast – 3 minutes slow  (1 to 3 ratio)

As you get in better condition for intervals you can reduce the ratio to 1 to 2

30 seconds fast – 1 minute slow (1 to 2 ratio)
Or, 1 minute fast – 2 minutes slow (1 to 2 ratio)

It can be a lot of fun trying different ratios. Soon you’ll be cruising down the road with greater speed and energy.  But don’t overdue it... interval training is quite intense so limit these types of training sessions to no more than a few times per week.

Many of the abilities and improvements you will be working on in this three part program go hand and hand because of the cross over between strength, power and speed... so feel free to use a variety of these suggested programs.

Don't forget to take your liquid glucosamine and chondroitin to support your joints.  This will help keep them flexible and strong and able to keep on walking!  Even if you do not have any joint issues yet, glucosamine and chondroitin can also act as a preventative against the wear and tear on your joints.

Have any plans for walking or running a race this year? Leave your tips or story here for extra entry into the New Year New Healthy You Sweepstakes! http://www.wellesse.com/newyearspromo/

While we work on our  ‘New Year’ body we might also want to think about a shape up for our mind, or I should say ‘mind set’. The right mind-set includes the process of goal setting.

This brings us to the concept of SMART goals. Goals should be Specific, Measurable, Attainable, Realistic and Timely.

Specific & Measurable
The smarter the goal the more likely you will be of achieving that goal. So let’s apply this SMART goal setting system to our new body and mind-set resolution.  Let’s say you want to ‘get in shape’.  Although that is a nice thought, it isn’t a very SMART goal.  To make it SMART you need to further dissect, define and develop it.  Specifically what are you working on? Weight loss, muscle gain, mobility or balance improvements… And how will you measure that specific goal (i.e. a bathroom scale, measuring tape, or movement screen).

Attainable & Realistic
Next take a second to think about attainment and what you might need to achieve your goal (i.e. a gym membership, new pair of shoes, personal trainer or nutritional supplement). You will also need to consider if your goal is realistic given your current condition, limitations or genetics.

Timely
Then last but not least you’ll need to give your goal a realistic and workable time schedule.  For example, are you thinking to lose 10 pounds in two weeks or ten weeks? Realistically we know that slower weight loss is always more achievable but you may feel de-motivated if your goal is too far into the future. You need to go back and make sure your time frame matches up with reality and achievability.  Perhaps the key is to set smaller ‘stepping stone’ goals like 1 pound a week or 5 pounds in five weeks. 
 
Part 2 Exercise (see Part 1)
Ok… so you’re done pushing the wall and working those muscles on the front of your chest and shoulders so it is time to address the backside of your body.  This great isometric exercise can also be done against the wall.  
 

1. Stand with your head and back against the wall.
2. Place your arms in Goal Post position.
3. Slide down into a high-seated position
4. Press your head and arms back into the wall
5. Hold the press for 5 deep breaths
6. Slide back up to standing position rest for 10 to 20 seconds

Repeat the exercise a second and or third time.

What are your SMART Goals?  Be sure to write them down and track progress then reward yourself with a massage or new clothes (not food or a day off from working out).