Health and Fitness For Life

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!

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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). 

 Wouldn’t it be great if you could start off every year with a new lease on your body! Especially when it comes to your joints!! 

It is hard to accept it, but our joints much like the tires on a car get worn down with usage and although we know exercise is a good thing, it also adds to that wear and tear down. 

So what is a body to do? 

Well the first thing is to fight overuse with proper exercise selection and progression. It may be time to give up a few of the more ballistic activities like running or jumping in exchange for power walking and water fitness.  You can also increase the shock absorption of your joints by keeping the surrounding tissues strong and healthy.  This is typically accomplished with the right balance of resistance training and supplementation such as liquid glucosamine for joint health and liquid calcium and vitamin D for bone health.  For those with moderate to severe joint degeneration that resistance training should start with joint friendly isometric training.  Here is a great one for this week.  
 
The Wall Press
Find a sturdy wall:
o   Place hands in the push up / shoulder width apart

o   Position your feet in a lunge position and lean your weight forward as though you are pushing a cart up-hill

o   Push the wall as hard as you can and count to 10 out loud

o   Rest

o   Switch feet position and repeat a second time

Stay tuned for more great isometric ideas in the New Year and don't forget to take your liquid glucosamine and chondroitin for even healthier joints!


How do you keep your joints healthy and strong? 

Have you stopped exercising because of painful joints?  It's time to start moving again for your joint health!

Arthritis and bursitis can cause joints to feel swollen and sore throughout the day.  Unfortunately our normal response to sensitive, cranky joints is to reduce our activity level.  Yet, one of the best things we can do for those joints is gentle exercise. Movement is necessary to keep the muscles surrounding our joints strong and mobile. When your joints are cranky try this three-step joint soothing technique: a simple isometric contraction followed immediately by gentle static and dynamic or mobilizing stretches. 
 

It's all about an isometric contraction
Let’s review what I mean by isometric contraction.  An Isometric contraction has ‘no joint movement’ (which is why it is one of the most comfortable contractions to perform for those with sensitive joints).  In these types of contractions you push or pull one body part against another or any immovable surface. After holding the contraction for five to six seconds, you then immediately stretch the same muscle/s statically (holding the stretch at the point of gentle tension). Follow the static stretch with a dynamic, mobilizing stretch (including controlled full range joint motion). This three-step process will increase muscle blood flow, warming and thinning the synovial fluid to allow for better joint protection and more comfortable movements throughout the rest of the day. Below are several joint specific examples. 
 
Shoulder
Contract: press your palms together at chest height.  Keep pushing as you count out load to five.  Build the tension with each count. This will contract all the muscles in the front of the shoulder girdle, chest and arms. 
Stretch: open your arms out to the side with your thumbs pointing back and hold the static stretch for 3 to 5 deep breaths. 
Mobilize: Finish off with 8 to 12 breaststrokes followed by 8 to 12 backstrokes (alternating right and left arms). Try to increase the range of motion of these strokes gently while keeping the spine stable and elbows slightly bent. 
 
Spine
Contract: push your spine gently back against a firm surface such as a wall or tall chair back. Keep pushing as you count out load to five.
Stretch: Place your hands on your thighs from a seated or standing position.  Hinge forward from your hips and gently stretch your back towards the ceiling like and angry cat. Hold the stretch for 3 to 5 deep breaths. 
Mobilize: From the same position as you were using during the stretch move your spine 8 to 12 times from a flat back position to the angry cat. Be sure to keep your hands supported on your thighs. 

Hip
Contract: from a standing position place one hand on a sturdy surface such as a wall, chair back or counter top, lift the opposite leg and press downward on the thigh with your free hand. Keep pushing as you count out load to five.
Stretch: take the lifted leg and position it behind you in a lunge position.  Sink down into the lunge until you feel a stretch in the hip and thigh of the back leg.  To enhance the stretch tilt your pelvis under.  Hold for 3 to 5 deep breaths
Mobilize: slowly swing the leg you were stretching forward and back 8 to 12 times (swing from the hip with the knee in a bent position).  Followed with 8 to 12 small outward circles of the leg in the hip joint.  Stay tall and stable through the spine and standing leg.
*Repeat the entire process with the opposite leg. 
 
Points to Remember:
*Your muscles will always stretch better once you warm them up. This can be accomplished externally by taking a hot shower or stretching in a warm environment as well as internally by performing 5 or more minutes of light cardio work such as walking.
 
*Exercise can only do so much to help protect and relieve joint stress.  Avoid anything that causes extreme joint pain, and cut back on what you are doing if you experience a heightened sensation of pain several hours post exercise. 
 
*Nutrition also plays a key role in joint health, so make sure to use the appropriate joint healthy supplements such as a liquid glucosamine and chondroitin supplement that absorbs quickly and calcium and vitamin d for strong bones.

Tired of doing the same old thing when it comes to your weekly fitness routine?  Well, even if you aren’t, your body probably is!  Doing too much of the same thing when you exercise is the leading cause of training plateaus, chronic injuries, boredom and burnout.  So how about fooling your body this spring with a cross training program.
 
What is Cross Training?
Cross training has an overall as well as a more specific meaning.  From an overall perspective it means making sure that your weekly program includes all three of the primary components of physical fitness.  Those components are cardio-respiratory fitness, muscular strength and flexibility. 

All too often we get caught up in only one or two of these components due to lack of time or personal preference.  Think about it; Picture yourself working out right now.  What pops into your mind?  A jog?  Hitting the weights? Taking a yoga or Pilates class?  We all have workout preferences and they are usually based on the things we are already comfortable doing and feel pretty proficient at. If you are in good cardio shape you probably walk or jog a lot and that is what you feel like doing most of the time.  If you are flexible, you more than likely enjoy yoga, dance and Pilates classes. And if you have big muscles, I’ll bet you are a regular in the weight room. 

Unfortunately, the things we don’t naturally want to do are the ones we avoid. These are also typically the activities we need most to balance or cross train our fitness program. So, the next time you get the urge to exercise try doing the thing you like least first and saving the thing you are already good at for last.  Fool your body and watch how you’ll benefit. That means you cardio animals better start hitting the weights and you weight lifters need to find a good Yoga class!
 
Cross Training Specifics
Cross training can also be specific to each of the three components of fitness. Take a look at what you typically do for cardio fitness, strength training and flexibility enhancement and think about trying different modes or ways to reach those goals.  For example, if you always run or walk, try swimming or cycling or a dance class. If you always train in the gym with machines, switch to free weights or body weight exercises, like pull ups and push up, every so often.  If you have been pretty good about doing regular stretching exercises, try a yoga or dynamic stretching workout such as Tia Chi.

By changing the way we stimulate our heart and skeletal muscles you challenge them in new ways causing new results. You also shift the movement stress, which will reduce overuse injuries that can occur from doing too much of the same thing.  And last but certainly not least, you refresh your mind and build greater self-confidence in the new skills you master.  
 
Sample Schedule
Here is a sample of a well-balanced Cross Training Schedule 

Monday – power walk and athletic stretching
Tuesday – body weight calisthenics
Wednesday – Cycle workout and yoga stretches
Thursday – Free weight workout
Friday – run/walk intervals and athletic stretching
Saturday – cardio/strength circuit
Sunday – Tia Chi 

Ideally you should try to do some type of activity every day of the week. So don’t let your old fitness program pull an April Fools joke on you … get out there and apply the principles of Cross Training.
 
No matter what kind of exercising you are doing, be sure to get your essential nutrients each day to help support your body.  Take a liquid glucosamine and chondroitin supplement to support mobility, flexibility and lubrication for joint health.  A multivitamin with B complex is a great daily wellness support plus energy booster.  Make these a part of your daily routine to help keep you healthy and exercising all spring and summer.

Did you get a lift in your wellness program with a new years resolution?
 
If so, right about now you may be losing steam or falling off the weight loss or fitness track.  So what can a person do to bridge that gap between now and swim suit season? Well, the first step is to accept the very real possibility and prepare for any program set back.

Recognize
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
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 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.

Plan
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. 

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.  Please who exercise regularly have a tendency to be sick less often as well.

One of the greatest things about the winter season is the opportunity it offers to do a bit of snow skiing.  Skiing is a fun recreational activity as well as a great fitness workout. Cross country skiing can burn up to 700 to 800 calories per hour while aggressive snowboarding or down hill skiing can burn about 600 per hour (based on body weight see http://www.healthstatus.com/calculate/ideal-healthy-weight).  With that in mind, it will be important to prepare for the season with a bit of pre season ski-fitness. 

Stamina is key whether cross-country or down hill skiing, so keep up your cardio and try increasing your intensity to prepare for the natural intensity bursts that happen on the slopes.  If you like to use the mechanical cardio machines, add in an interval level workout once or twice a week… If you are a walker or jogger simply pick up your pace for 30 to 60 seconds and then slow down allowing yourself to recover to a more comfortable breathing rate.

Getting in shape for the slopes also involves a few specific exercises that you can add to your regular cardio workouts. My favorite sports specific exercises are ski wall sits. mogul jump holds and cross-country step up.  These three will get your legs ready for even the toughest of runs. 

Ski wall sits
Simply place your back against the wall and slide down until your hips and knees are bend at a right angle with your thighs parallel to the floor.  Hold this position while lifting your toes and forefoot off the ground a few inches, alternating between your right and left foot 20 to 60 times.  Start off with 20 (10 each ankle) and gradually build up until you can hold the wall sit for 60 lifts.  This exercise will build endurance in your thighs while getting your ankles ready for walking around in those heavy ski boots.

Mogul jump holds 
With your feet close together jump over an imaginary line on the floor landing in a partial squat; hold the squat position for a count of three.  Jump back to the other side and hold.  Repeat this for a total of 20 to 60 jumps – building up slowly. To advance the exercise, add a slight twist on landing with your lower body.  Be sure to keep the knees in line with the toes.

Cross-country step-ups
Find an 8 to 12 inch step, bench or sturdy box that will hold your weight.  Place one foot on the top of the step or box, extend the knee contracting the thigh and buttocks muscles as you lift your body weight off the floor.  Reach forward with the opposite arm in a cross-country ski fashion.  Slowly lower back down into the start position; repeat on the same leg 10 to 30 times.  Switch sides by placing the opposite foot on top of the step or box, performing the same lift and lowering movement 10 to 30 times.  Build up slowly.

Take These Supplements
Try adding these exercises in for a few weeks prior to your next ski trip and you’ll be amazed at how much stronger you’re going to feel.  You’ll also want to take along some liquid glucosamine to keep those joints feeling their best.  Knee pain can be especially noticeable when skiing or standing in lift lines.  Taking glucosamine and chondroitin liquid may help this joint pain if it is from arthritis, however, you need to start taking it at least 2 weeks before going skiing. 

Also, be sure to keep your immune system healthy and strong all winter long by taking liquid vitamin D supplement.  Adequate Vitamin D levels have been shown to reduce the amount of colds and flus you get each winter.  Take at least 2000 IU per day of vitamin D3 during the winter along with your normal multivitamin supplement.

Happy skiing/snowboarding!  See you on the slopes!

What one thing does the most for your body? … You’re right if you answered ‘physical activity’.  It may sound like snake oil, but evidence continues to show that a moderate amount of physical activity can have beneficial results in almost every facet of our overall health and wellbeing. 

According to postings listed by the U.S. Department of Health and Human Services, regular physical activity reduces the risk in adults of early death; coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon and breast cancer, and depression. It can improve thinking ability in older adults and the ability to engage in activities needed for daily living. The recommended amount of physical activity in children and adolescents improves cardiorespiratory and muscular fitness as well as bone health, and contributes to favorable body composition.

So what are the physical activity recommendations?

For adults it involves a minimum of two and a half hours a week of moderate aerobic physical activity or one hour and 15 minutes of vigorous physical activity. Children and adolescences should engage in an hour or more of moderate or vigorous physical activity a day. Keep in mind that you can accumulate the recommended activity minutes by performing shorter bouts of at least 10 minutes.

Examples of moderate intensity aerobic activities include hiking, bicycle riding, fitness walking and brisk house or yard work.

Vigorous intensity aerobic activities include jumping rope, swimming laps, jogging, and fast paced sports such as soccer, racquetball and basketball.

Muscle strengthening activities are also highly recommended.  Adults should perform some type of resistance training exercise (i.e. weight training and calisthenics) for each major muscle group at least twice per week.  Children and adolescence should perform some sort of muscle and bone strengthening activity, (i.e. rope climbing, sit-ups, pull ups, jumping and skipping) three days a week.
 
For more information about the “Physical Activity Guidelines for Americans,” visit www.hhs.gov or www.health.gov/paguidelines.

Remember that supplementation enhances energy and performance.  If you are experiencing joint pain while exercising, you may consider taking a liquid glucosamine and chondroitin supplement.  Glucosamine and Chondroitin have been shown to improve joint health and flexibility and this will help keep you moving! 

 

Don't let the colder weather stop you from exercising.

Most of us experience a natural ebb and flow when it comes to our year round physical fitness program.  You get a huge body boost come January with your new years resolution. Things start to slack with April showers; until May flowers remind us that swimsuit season is right around the corner. Summer brings fun, new workout options; and then we ‘Fall’ back into a bit of a slump as the kids go back to school and schedules shift anew.

So how do we get re-energized and motivated now that the summer fun is over?
How about a program to prevent the dreaded ‘ho, ho, ho’-holiday weight gain.

I call it my ‘pre-holiday calorie banking’ program.  We all know that November and December are packed full of holiday treats and parties. So your best defense is a September/October offensive exercise plan.  Basically think of if as ‘paying it forward’ when it comes to calorie consumption. 

Step one, involves educating yourself to the facts.  Find out how many calories are in some of those scrumptious favorites then figure out how many minutes of a fitness activity it will take to burn it off.  Lets take a look at a few examples. 

(Keep in mind that the expenditure minutes listings are approximations)

Step two: Start tracking your burn.  Keep an exercise diary to list and tally the workout calories you burn every week.  Below is a list of commonly performed workouts or activities, categorized by calorie burning capacity.

Workouts/Activities That Burn About 4 Calories per Minute
The following type of exercise burns about 4 calories per minute: calisthenics, cycling (slow), gardening (light), golf (social), general housework, line dancing, table-tennis, tennis (doubles) and walking (slow).

Workouts/Activities That Burn About 7 Calories per Minute
The following type of exercise burns about 7 calories per minute: aerobics, basketball, baseball, cycling (moderate), dancing (active), football, racquetball, skiing, swimming, tennis (singles) and walking (brisk).

Workouts/Activities That Burn About 10 Calories per Minute
The following type of exercise burns about 10 calories per minute: basketball (competitive), cycling (fast), dancing (strenuous), football (competitive), jogging, kick-boxing, running, skiing (cross country), skipping (with rope), swimming (vigorous), walking (vigorous), weight training (heavy).
(Keep in mind that the calorie listings are approximations)

Step three: Stick to your fitness program throughout November and December (as best you can) and enjoy yourself during the holidays; knowing that you have put some extra calorie ‘miles’ in the bank during your pre-holiday program. 

Remember to do the same for your bone health and joint health with the right nutritional supplements.  Exercising and taking a liquid calcium supplement with vitamin D is important in managing osteoporosis.  If joint pain is slowing you down, try taking a liquid glucosamine and chondroitin for improved joint health and flexibility.

 

Too hot to workout?  Try a water workout!

Water has been a longstanding workout medium for those with joint limitations or pain from injuries and conditions like osteoarthritis. Water exercise allows for total body muscle activation with controlled resistance through full range of motion and 80 to 90% of the body is supported due to buoyancy; making it a great ‘no pain’ way to train. Numerous studies have supported the use of water exercise to combat the pain of osteoarthritis. 

One such study done by British researchers (Health Technology Assessment, August 2005) involved 312 adults with knee or hip osteoarthritis (OA). One hour long water exercise classes were held twice a week for a year. Each class focused on exercises and/or swimming to improve strength, range of motion, flexibility, cardiovascular fitness, balance and coordination. The result: Water exercise over the course of a year resulted in a modest reduction in OA pain and improved physical function. (T. Cochrane et al. Health Technology Assessment. August 2005, vol. 9, no. 31, Executive Summary.)

So where do you start…

First a few safety guidelines:
• Always get your doctors approval before you start any new exercise program.
• Begin in chest height water working your way up to deeper water levels with the use of a support device such as a pool noodle, belt or other floatation device.
• Always spend 5 to 10 minutes warming up the body with gentle fluid movements like walking in place with shoulder rolls or circles.
• Start slowly with 10 or 12 minutes of movement building up to 60 minutes.
• Use a balanced combination of upper and lower body movements. (see suggestions below).
• Progress slowly by increasing the duration of your workout, depth of water workout or adding resistance devises. (e.g. http://www.recreonics.com/aquatic_exercise_equipment.htm).
• Never perform a movement that causes extreme pain or discomfort.
• Follow the 2 hour post exercise pain rule: reduce your exercise intensity and /or duration if you experience an increase in normal/resting levels of joint pain two hours after your exercise session.

Start up moves:

4-point torso press: (chest height water depth) stand with your arms out at your sides, feet about hip distance apart and knees slightly bent. Slowly press your chest forward and back extending and flexing your spine 2 to 4 inches (8 to 12 reps in each direction), then press your ribcage downward in a 2 to 4 inch side to side motion (8 to 12 reps in each direction). Your feet stay planted on the surface throughout the torso motions.
 
Leg swings: (waist or chest height water depth) while standing on one leg, bend the opposite knee and swing the leg fluidly forward and back, out and in and in a circular pattern (8 to 12 reps in each direction).  Repeat with the standing leg.  Feel free to support yourself by holding onto the side of the pool or a floatation device if needed.
 
Arm flutters: (chest height) march or tread water with lower body as you make small flutter movements with the arms outstretched to your sides (up/down and front/back).  Slow the motion down while you increase the range as far as possible and/or comfortable.

Walk and pull: (chest height water depth) walk the length of the shallow end of the pool and back while pulling the arms in an alternating fashion (similar to a cross country ski movement).

Remember to start gently and slowly.  You may also want to invest in a flotation device if you are new to water exercise.  There are belts and cuffs specifically designed to support water exercise or you can try a simple pool noodle, small inflatable raft or kick board. 

Have fun and remember that the right exercise plus good nutritional support can do wonders for our bones and joints.  Try a liquid glucosamine and chondroitin supplement to help keep your joints healthy and flexible all summer long!  Liquid supplements are faster absorbing and easier to swallow than pills or tablets and you only have to take it once per day.  Mix it in your favorite smoothie or juice and you are good to go!

Happy Summer!
 

Looking for new ways to stay in shape this summer?  If so, why not give water workouts a try.  Cool off as you tone muscles, burn calories and splash yourself fit.

Water exercise has many benefits:
 

• Healthier on your bodies cooling system during the hot summer months.
• Works your cardio vascular system by elevating your heart rate with minimal ground force impact.
• Builds strength and tone due to the added resistance offered to every move  (up to 15 times more resistance than air).
• Improves balance and flexibility as the water supports your body allowing for a wide range of movements.
• Joint friendly since the water can support up to 90% of your body weight.
• Burns up to 700 calories in an hour  (depending on the move) making it similar to running at a fast pace.
• Easy to progress with very inexpensive props like a pool noodle or lightweight rubber ball.
• And last but certainly not least, can be fun to do.

If your trying to burn maximum calories for weight loss purposes, keep your body moving with minimal breaks.  Three great full body moves include the water jack, cross-country shuffle and joggers tread.  The water jack and cross country shuffle should both be done standing in chest height water.  This will allow you to add some spring to your move as you bound off the bottom surface of the pool, lake or ocean. Remember the goal is to keep moving and stay upright with your core muscles fully engaged. 

• The water jack is just like a traditional jumping jack except you push off from the bottom on both the opening and closing movement of the legs. 
• In the cross-country movement press one leg back as the opposite arm punches forward in a gliding fashion. Alternate sides with this motion while keeping the torso upright and tight.  To intensify this move bound off the bottom as you alternate in a scissoring action.
• The joggers tread move should be done in the deep so that you maximize the muscles used. Make a rapid jogging motion with your lower body as you use various flutter patterns with the arms (front/ back, up/down, and small circles).

If weight loss is your primary goal take note that evidence from a study done at the University of Florida indicates that water temperature can have an effect on calorie intake after exercise. In the study those participants who exercised in extremely cold water temperatures (20 degrees Celsius) burned the same amount of calories as those in a more neutral temperature, but ate 44% more calories post workout than the neutral water group (White, L.J., Dressendorfer, R.H., Holland, E., McCoy, S.C., & Ferguson, M.A., Int J Sport Nutr Exerc Metab. 2005 Feb; 15(1):38-47.).

The point to take away is that regardless of exercise or environment good nutrition with caloric control is a must if you are trying to lose weight.  On that note, don’t forget the importance of nutritional support for your workouts….add appropriate supplements.

Water exercises are great for anyone with painful joints as it puts much less strain and pressure on them.  It is a way for anyone to exercise who otherwise could not due to painful knees or hips.  This along with taking your liquid glucosamine and chondroitin supplement will help keep your joints strong and flexible.

 

Hats off to those of you who have raced in a fund raising effort to fight cancer! 
 

As many of you know cancer is the second leading cause of death in America right behind heart disease (www.cdc.gov/men/lcod/index.htm). The good news is that research continues to support the very exercise you are performing in those races as a way to help fight cancer for others as well as yourself.

Studies show that exercise (in particular exercise the helps people maintain a healthy weight and reduce stress) can decrease the risk of certain cancers. Nearly 170 observational epidemiological studies of physical activity and cancer risk at a number of specific cancer sites have been conducted. The evidence for decreased risk with increased physical activity is classified as convincing for breast and colon cancers, probable for prostate cancer as well as possible for lung and endometrial cancers (Friedenreich, C., Orenstein, M. 2002, Physical Activity and Cancer Prevention: Etiologic Evidence and Biological Mechanisms. The American Society for Nutritional Sciences J. Nutr. 132:3456S-3464S, November 2002).

The American Cancer Society recommends getting at least 30 minutes of moderate to vigorous paced exercise five or more days per week.  Scientists are not exactly sure how physical activity prevents cancer but suspect it relates to body mass, hormone levels, metabolism and stress reduction.  Exercise can help reduce obesity, which has been shown to increase the risk of several cancers. It can also change the body's hormone levels, which might also have a favorable effect.

The increase in metabolism caused by exercise is thought to speed up the passage of indigestible foods, reducing the time that the colon lining is in contact with certain carcinogenic agents.  And last but not least numerous studies have linked unhealthy stress levels and lack of proper sleep habits to immune deficiencies and certain types of cancer. In fact, a recent study presented at the American Association for Cancer Research's Seventh Annual International Conference on Frontiers in Cancer Prevention Research suggests that regular physical activity can lower a woman's overall risk of cancer – but only if she gets a good night's sleep. Otherwise, lack of sleep can undermine exercise's cancer prevention benefits.
Source: http://www.sciencedaily.com/releases/2008/11/081117153154.htm

So what exercise tops my list of cancer fighting workouts?  Well that is easy; walking! Why? Because it does it all….

• Can be done by almost anybody, anywhere
• Burns plenty of calories
• Helps you clear your mind and reduce mental stress
• Offers an opportunity to get in touch with nature (when done outdoors)
• Allows for talk time with a friend or loved one
• Trains your heart and lungs without exhausting you for the rest of your day
• Acts as natural tranquilizer leading to a better nights sleep
 
Although most research has focused on physical activity in cancer prevention, evidence is increasing that exercise also influences other aspects of cancer survival, including cancer detection, coping and rehabilitation after diagnosis.

Join the Walking Challenge Today  and start on your way to a healthier you!

Don’t forget the important roll proper nutrition and supplementation can also play in a healthy cancer free lifestyle.  Calcium has been found to play a crucial role in breast health and vitamin D for colon health.  Try a liquid calcium and vitamin D supplement for optimal absorption.  Liquid supplements have been found to to be more easily absorbed than pills or tablet form. 

Hug it, Tug it, Your Bones Get Stronger.  This clinically tested product can help build both muscles and bones!  

Calcium supplements are important for bone health but did you know you can also strengthen your bones with as little as 5 to 10 minutes a day using an inflatable ball similar to a beach ball---but with handles to help you "tug"?  The OsteoBall™ is just the right product for aging joints that may not be comfortable doing traditional strength training exercise.  Bone loss is site specific, which means that we lose bone mass most  rapidly in those areas of the body that are most inactive and/or immobile.  Bone stimulation is also site specific, which means that you have to contract muscles around all of the various bones and joints in your body to help protect your bones and keep you bone density up.   

This is why resistance training including isometric exercise has become a very popular recommendation for bone health. A well designed strength routine should address all of the major muscles and related joints of the body.  The problem is that some of our elderly and frail population may be afraid or unable to perform dynamic strength exercise due to losses in balance, coordination, core control and/or joint pain and discomfort.  This was the challenge that Doctor Robert Swezey of the Arthritis & Back Pain Center and Osteoporosis Prevention & Treatment Center of the Swezey Institute ran into time and time again with his patients. Doctor Swezey, M.D., F.A.C.P., F.A.C.R., F.A.A.P.M.R., is an internationally recognized leader in research and teaching in rheumatological rehabilitation.  He is also a Clinical Professor of Medicine at UCLA and is a Board Certified specialist in 3 specialty areas: Rheumatology, Physical Medicine and Rehabilitation, Internal Medicine and Osteoporosis. It was over a decade ago that he developed the OsteoBall™ to use in his clinical practice. 

The OstoBall program is based on performing a series of isometric contractions utilizing the OstoeBall™ product, which allows for by pushing and pulling exercises that often reach parts of the body that are difficult to exercise. An example of an isometric exercise is to simply press one hand as hard as you can against an immovable object, such as the wall.  By increasing and holding the tension for several seconds you can recruit muscle fibers to build strength and endurance with minimal stress to the related joints.  This is why isometric has long been used as a way to rehab joints after injury and trauma. Clinical Research done at the Swezey Institute on the OsteoBall program showed new bone mineral stimulation and improvements in muscular strength in post menopausal women after eight weeks of simple and easy to perform exercises done for 5 to 10 minutes a day.(http://www.bonefitness.com/consumer/education/research/clinical_studies/op_study.html).  

Here are some key techniques to use when performing a OsteoBall™ isometric style exercise (some of which can be done using any compressible ball):

1. If sitting or standing always start by aligning yourself in good posture (head over shoulders, chin level with the floor,  sternum lifted, abdominals pulled in).
2. Inhale as you initiate the pressing or pulling action.
3. Slowly press (or pull) against the ball, gradually building up a level of tension that you would describe as somewhat hard, hard, or very hard (a 6 to 8 on a 10 point effort scale).
4. Count out loud as you push or pull to insure proper breathing thought the contraction. Say "push 1, push 2, push 3. push 4, push 5" to help you exhale properly.
5. Make sure you maintain proper posture and alignment throughout the contraction.
6. After completing the held contraction, rest and relax the muscles your were contracting for 30 seconds to a minute and reposition the ball for another exercise (or perform a second repetition of the same exercise).
7. Try to do at least one exercise for each major muscle group and related joint area (neck, shoulders, elbow, wrists, spine, hips, knees, ankles). 
8. When you are done with a muscle group feel free to stretch the area contracted.

10 exercises, 10 minutes, 10 great reasons to recommend this workout for those with bone or joint limitations:  Easy to do isometric exercises allow you to create the right amount of tension without any weights or bands to worry about dropping or breaking.  

• The 10 exercises are clearly printed on the inflatable ball, insuring you hit each major muscle group and related joint area.
• Handle straps on the ball allow for easy positioning of the ball for various exercises as well as pulling contractions.
• The soft surface of the ball allows for a gentle progression into the compression contractions.
• The 10 base exercises can be done from a standing, seated and even a bed rest position (for those who are less or non ambulatory).
• Each exercise only takes 5 second to complete.
• Isometric exercises allow you to strengthen muscles without moving joints that may be painful or have limited range of motion
• The resistance progression is build in, because as you get stronger you simply push or pull harder.
• Stronger muscles lead to better life function and less risk for falls.
• Stronger bones and muscles help reduce the chance of breaks and joint degeneration

Research has shown that one of the best ways to build strong bones is to start in your youth (www.ncsf.org/pdf/ceu/Establishing-Peak-Bone-Mass.pdf). 

Young athletes that participated in strength and weight bearing and impact activities had higher peak bone density in their mid to late twenties (which is when we hit our peak) and thus had a higher base to fall back on (no pun intended) as they aged.  Bone density is primarily the amount of calcium measured in a specific region of the bone, such as the vertebrae in the spine. A higher bond density means a higher overall bone mass and stronger bones.

Loss of Bone Density
As we age there is a natural attrition in bone mass and density.  The cells that build new bone can no longer keep up with those that break it down and reabsorb it into the body.  When this condition accelerates due to hormonal changes (i.e. menopause), unhealthy lifestyle choices (i.e. smoking and heavy drinking), inactivity and inadequate nutrition it can lead to condition known as osteoporosis, which literally means brittle, porous bone.  This silent but serious condition can lead to bone degeneration and breaks which may be difficult to recover from.  Falls and the related bone breaks are a leading cause of hospitalization in the elderly.  

Multiple studies have shown that aerobics, weight bearing, and resistance exercises can all help maintain or increase BMD in postmenopausal women (Bonaiuti D, Shea B, Iovine R, et al. (2002). "Exercise for preventing and treating osteoporosis in postmenopausal women". Cochrane database of systematic reviews (Online) (3): CD000333). Some of the studies are mixed on whether a person can increase bone density once they have hit their later years, but there is substantial evidence that we can slow down and possibly halt the loss of additional bone mass with proper exercise, diet and supplementation at any age.  *

Lets start with exercise!
As mentioned earlier, it is key to introduce weight bearing, impact and muscle contracting activities to the body early on and try to maintain a sensible exercise and strength training program throughout your life. The pull and tug of the muscles on your bones is what helps to stimulate the bone building cells to go to work.  By weight bearing activities I mean those that force your muscles to support and control your skeletal system against the pull of gravity such as walking, jogging, stair climbing. Stronger muscles also act as a cushioning for falls later in life and can help prevent falls by making it easier to control your body when moving, lifting or doing activities that challenge balance.  

Nutrition
Nutritionally you will need to maintain a balanced diet including enough calories and nutrients to supply bone and muscle tissue for proper growth and repair.  We also know that it is important to have plenty of fruits, vegetables, whole grain and milk products to insure the proper amount of important nutrients for bone health such as calcium, phosphorus and vitamin C.  

Nutritional Supplements
Supplementation of calcium and vitamin D or medications such as antiresorptive or bone anabolic agents may be necessary even with the best of diets and lifestyle practices. Calcium has been a suggested supplement for bone health for many years and more recently vitamin D has become an important recommendation to aid in the absorption of calcium in your body as well as for the overall health and strength of your bones.

For bone healthy supplements check out the Wellesse liquid calcium and vitamin D product line.    When all is said and done our choices and habits can make a huge difference to our bone health and it is never too early or late too get started.
 

Have you purchased any of them yet?  The ones with the strange looking bottoms?

Tone your buttocks, boost the lymphatic system, increase your energy level, burn five times more calories, reduce leg cellulite, improve posture, increase vertical jump... The new functional, health-enhancing shoes on the market are capturing the attention of the fit and unfit with claims that range from reasonable to ridiculous.  Let’s see I can sift through the hype and find some hopeful sense surrounding this growing trend in fitness shoes. 
What’s behind the technology?

Earth shoes, Skechers Shape Ups, Reebok Easy Tone, Tonewalker, Spring Boost, Chung Shi, ASGI, MBT, Fit-Flobs are just a few of the growing list of fitness/health shoes that have hit the market in the last few years.  Each touts that their unique design and technology offers the user a way to get greater health and fitness benefits out of every step.  Is it possible to build a shoe that does the work for you? Or is this simply the latest attempt to sale the consumer on a ‘no sweat’ fitness fix?

The majority of these shoes are based on negative heel technology, destabilizing technology or a bit of both. Negative heel technology (sometimes called dorsiflexion technology) is a shoe design which builds the outer or inner sole of the shoe in such a way as to position the foot in a slightly dorsiflexed position (heel below forefoot).  This is the exact opposite position achieved when wearing shoes with heels.  It is also the position used when stretching the calf muscles. 

Manufactures of these shoes claim that a slightly dorsiflexed position creates higher activation of certain leg and hip muscles as well as enhances vertical jump ability.  They also claim that the negative heel position has a corrective effect on standing posture while at the same time balancing the strength and flexibility of the muscles surrounding the ankle joint.  Research performed by one such shoe company (Spring Boost) has shown an increase in electrical activity in certain muscle including the hip, thigh and lower leg as well as improvements in vertical jumping height.  Other health related studies have been more observational in nature. 

I personally supervised a group of about 20 women who used a negative technology shoe over a 12-week period.  The group performed a series of general fitness and body composition tests before and after the training period. They were also given a specific fitness program to follow three times a week that utilized plyometric (jump) moves in conjunction with walking.  All of the participants who followed the program experienced beneficial results including weight loss and improvements in cardio-respiratory markers.  Those who did not perform the exercise program did not see improvements. Thus the question remains, was it the ‘technology’ or ‘programming’ that made the difference?  In terms of comfort and likeability of the shoe it was about a 60/40 split.  Slightly more than half of the participants really liked the negative heel design and felt it improved their training and walking technique. 

The others did not like the way the shoe felt during activity or experienced some discomfort in one or more joints (spine, hip, knee or ankle).   
The second technology involves designing a shoe sole to destabilize the body during standing and movement. The theory is that your body will reactively activate more core muscles to aid in balancing the body when placed on an uneven or less stable surface.  By designing a shoe with an uneven or rocking sole you are basically creating a wobble board effect with every step.  Research has shown an increase in muscle activation when the body is subjected to destabilizing forces. Caloric expenditure studies are a bit sketchier with company claims from twice as many to five times as many calories burned per workout. 

There are 39 studies on one such shoe (Masai MTB shoes), of which nine have been published in peer-reviewed journals. Researchers found that wearing MBTs works small muscles around the ankles, improving the wearer's balance over time. They also found people wearing MBTs consumed 3% more oxygen—roughly equivalent to calorie burn—compared with individuals wearing a control shoe. This may also be accredited to the fact that these shoes weight almost twice as much as a typical walking shoe. Reebok commissioned a study from the University of Delaware, which tested five women on a treadmill with electronic sensors on their muscles. Electrical activity in the butt muscles—representing muscle movement—was 28% greater for the EasyTone shoes than for a typical Reebok walking shoe used as a control. Electrical activity was 11% greater for the hamstring and calf muscles while wearing the EasyTones. The test involved only 500 steps, and Reebok acknowledges that the effect may diminish as wearers get used to the shoes (http://www.berkshirepartners.com/docs/Shoes%20That%20Rock%20Your%20Muscles.pdf.)

In working with destabilizing fitness equipment for many years (bosu balls, wobble boards, slide boards, soft disks) I have found that clients do sense greater activation in their core muscles during balance training exercises.  But with that said I should also warn you that exercising on such surfaces demands concentration and attention to proper body mechanics.  I typically recommend supervision when using destabilizing devices because the risk of improper movement technique is much higher. 

I would not suggest this type of shoe challenge for a person who is extremely deconditioned or lacking in body control and alignment awareness.  The risk of mishap or misalignment during walking might be greater than the benefits. Thus these shoes should be used with caution and proper progressive training techniques.