Win the Weight Game at the Flat Rock Community Center

Flat rock, MI – Confused by all the weight loss information out there? If so, the Flat Rock Community Center will show you how you can give up dieting, lose weight and keep it off.  “Win the Weight Game” will be presented by Lorraine Stefano, A.C.S.W., on Wednesday, February 24th from 7 to 9 p.m.

“Over 95% of people who go on diets, regain their weight” states Stefano, a corporate wellness consultant.  “Instead of focusing on restriction and deprivation, we help people to change their thinking about food and develop a healthy eating style that is right for them.  We also look at creative ways to squeeze exercise into our daily routine.” Through this class participants learn how to permanently win the weight game, get trim and stay trim.

The Center is located at One Maguire Street and the fee for the class is $22.00.  To register or for more information: 734-379-1450 or www.flatrockrec.org or contact Lorraine Stefano at 248-828-7333

Pushing The Limit – With Dangerous Results!

Rhabdomyolysis: the rapid breakdown (lysis) of skeletal muscle (rhabdomyo) due to injury to muscle tissue. The muscle damage may be caused by physical (e.g., crush injury), chemical, or biological factors. The destruction of the muscle leads to the release of the breakdown products of damaged muscle cells into the bloodstream; some of these, such as myoglobin (a protein), are harmful to the kidney and may lead to acute kidney failure. Treatment is with intravenous fluids, and dialysis or hemofiltration if necessary.” (Wikipedia)

So you’re probably thinking; “Yeah, that would stink!” And the answer is; “Yes, it does!”

Let’s back up:

I attended a fitness course similar to many that I have attended in the past. This one specifically is designed for intense exercise protocols to address the needs of individuals with a higher performance demand, including police, fire, military, and high level athletes; as well as “normal” people looking to really push themselves physically.

I’m in the beautiful state of Washington surrounded by people that fit the description I just mentioned. The purpose of day 1 is to introduce all of us, potential instructors, to the protocols that make up the foundation of the program. This means that although our clients will only perform probably two workouts per week, we are going to do six in one day!

Now, I knew about this course for a while and had been preparing for it starting about three months prior. Unfortunately, a fairly serious leg strain about 6 weeks before had halted the specific training I was doing for the course, not to mention that I continued to aggravate the leg by playing soccer every week (strike 1).

I continued with my standard training, which wasn’t too far of a stretch from what was going to be required of me. In my attempt to get my leg to heal quicker, staying away from soccer would have been the smart thing to do, but as one who rarely follows my own advice, chose instead to seek Active Release Technique treatment from a colleague, while at the same time taking anti-inflammatory medication (strike 2 – the medication, not Active Release).

I actually held off from playing soccer for the two weeks prior to the course and my leg was feeling pretty good. I was telling myself that I wouldn’t try to be a hero at the course and just stay within what I knew was a safe zone of intensity. Two days before the course was the wedding of a co-worker, where all of us from work were in attendance – having a great time. As someone who rarely drinks alcohol, it doesn’t take much for me to “be in the bag”and the night of the wedding, I was in about 10 bags (strike 3).

Day 1 of this course consisted of six hours of instruction and exercise. Each exercise session is only about 20-30 minutes in length, but as I said before, each session is extremely intense. As someone who knows my body, I chose to keep at a lower level for each routine than I normally would. Most of the workouts do not involve much extra resistance, only bodyweight to include hundreds of pushups, pullups, squats, jumping, and other variations of bodyweight moves.

For the exercises we did that involved external resistance. I chose to use much lower weight than normal, focusing on my technique.

As we went through the workouts, I was holding up well – tired, but no pain anywhere, especially in my leg. The first day ended, and I felt similar to many of the other courses I had been through and I was happy overall with my performance. As I went back to the hotel, I started to feel tightness in both arms, specifically in my elbows. By the time I went to dinner, I was unable to fully extend my elbows – nothing out of the ordinary considering the type of exercises and intensity we were doing. After dinner I went back to the hotel and went to bed early. The next day, I woke up with the same elbow stiffness as the day before.

Day 2 consisted of technique only, no actual workouts, so I went through the day and actually felt like my elbows loosened up a bit. My flight home was immediately after the course, so I changed at the gym and headed to the airport. As I arrived at the airport, my elbow stiffness had returned and was a little worse.

I also was feeling some pretty severe muscle soreness in by biceps and triceps – I just attributed this to normal muscle soreness from mild muscle damage following a hard workout. I planned to take it easy the next couple days, and I would be fine. My first flight was from Bellingham to Seattle, where I had a 4 hour layover. As I landed in Seattle, my arms were hurting so much that it was very difficult for me to hold my phone to my ear. I found a massage spa in the airport and decided to get a 15 minute chair massage and I asked the therapist to just work on my arms. While the massage was good, it did nothing for me. For the next seven hours, I was between layovers and flying. During that time I relaxed and ate a little, but did not hydrate as much as I should have (strike 4).

I was scheduled to land at 6:00 am Wednesday morning, after which I needed to go straight to work due to a busy schedule (strike 5). As you’re probably gathering by now, I had far exceeded how many strikes I was allowed! By the time I got to work on Wednesday morning, both of my upper arms were swollen to the point of my co-workers calling me Popeye and Hulk (unfortunately not because of real muscles).

Thursday morning I awoke and the swelling had increased in my upper arms and had spread to my forearms. For those who have heard of “kankles,” I would say I had “shelbows.”

I called an orthopedic doctor first thing in the morning, but unfortunately, waited all day without a return call! After working for 12 hours, the swelling in my both of my arms was horrible. On the way home from work, I called my friend, a family practice physician, and told him the story. He convinced me to call another orthopedic doc that I know, who told me I needed to get to the ER immediately!

Let me tell you some things about hospitals that I learned (without going too far into my soapbox):

1. Call first – I was told by the ortho to make sure wherever I went, that they had a specific machine to measure compartment pressure and to make sure someone there knew how to use it. After calling 3 ER’s closer to my home and finding out none of them had the machine, or someone to use it, I ended up where I knew they had one.

2. Don’t go to an ER on Monday or Thursday. The nice intake nurse filled us in on that tidbit, although it was obvious after waiting for hours to be seen, and longer for anything to be done. But there were some interesting people that lead to some good entertainment while we were there!

3. Don’t get admitted to a hospital on the weekend. Let’s just say that nobody wants to work on weekends – enough said.

4. Take charge of your own care. If you feel something should be done or something doesn’t feel right, SPEAK UP. Don’t count on the doctors to think of everything or know how you’re feeling; they are just people. Also, when it comes to proper nutrition and/or rest in a hospital – unless that is directly what you are in for, don’t count on anyone encouraging it other than yourself.

So, while in the ER, I mentioned to the staff that I was worried about Compartment Syndrome, a condition where swelling accumulates in an area (most commonly the lower leg), often due to trauma, but occasionally to intense exercise. This swelling builds to the point that, if not surgically drained, can cause death to muscle tissue, and destroy blood vessel and nerve function. I also tell them that having a compartment pressure monitor is the reason why I went there.

Lucky for me, the orthopedic docs determined that I did not have Compartment Syndrome, and they felt it was unnecessary to use the monitor (glad I called first!). The problem that I encountered had to do with my kidneys.

Because of the muscle breakdown, the proteins being released from my muscles had to be filtered from my body, causing an elevated level of enzymes in my blood. This level, referred to as Ck or CPK, is normally around 150, I was told. My level was in the neighborhood of 58,000 (yes, that is the correct number of zeroes)! Now, this didn’t mean a heck of a lot to me, but apparently it was enough to freak out some of the doctors and nurses.

For the next five days, I was hooked up to IV fluids and on bedrest. I was seen by Internal Medicine, Orthopedics, Nephrology, and Vascular doctors. After seeing my CK levels go up and down a few times, they finally started to stabilize and I was able to go home with orders to rest and drink about a gallon of water per day.

As I finish writing this article, my CK levels have returned to normal levels and my arms have atrophied (lost muscle) to what I think looks like DJ Qualls in the movie Road Trip. Now begins the slow road to recovery, which is driving me crazy. While I would never push my clients to the level I was doing, everyone who pushes their bodies to a limit needs to be aware of situations like this, as I now am.

I would very much like to thank all the people who kept an eye on me in the hospital and offered some great advice regarding my care – I don’t think I’m allowed to name them, but they know who they are – and if anyone else wants to know who they are, contact me and I’ll let you know.  They are some of the best doctors in the area.

The moral of this article is very simple: don’t be stupid. Although Rhabdo is a rare, fluke occurrence that I realistically could not have seen coming, I still did some dumb things prior to and after the course that may have contributed to it. Hindsight is 20/20, but as people ask me if it was worth it, my response is: “the juice was worth the squeeze!”

Bob can be contacted with any questions or comments at bob@functional-strength-training.com, or visit his website at www.functional-strength-training.com

Introduction to Kettle Bell Fitness Training to be Held in Troy

A Kettlebell workshop will be held Sunday, December 13th from 11:00-2:00 at Krav Maga Detroit
in Troy. This workshop is for anyone looking to learn about kettlebells for the first time, and for people with some kettlebellexperience who want to improve their technique. Anyone currently taking our classes or for those who would like to start our classes would certainly benefit from this course. If you are looking to kick-start you
kettlebell knowledge then this class is for you. Space is limited, so pre-registration is required. Cost is $30 for the class. The class is open to everyone and no equipment is necessary. Class is from 11 a.m. – 3 p.m. at Krav Maga Detroit, 950 W. Maple, Troy, MI 48094. Class will be led by Bob Budai and Johanna Funk, certified Kettlebell Instructor/Trainers. To register, please call 248-643-4448 or email: info@kravmagadetroit.com

Don’t Let Ninjas Sabotage Your Health

I am a child of the 80’s: Michael Jackson, the Breakfast Club, parachute pants, and Ninjas! Ah, the good old days. As a martial artist, I always was intrigued by the Ninja – depicted by the movies as warrior heroes with their roots in ancient Japan. The truth however, is that back in feudal times, the ninja were not heroes – instead they were assassins, specializing in stealth, espionage, and sabotage. The real heroes of the time were the Samurai – bound by honor and discipline.

We deal with Ninjas in modern times as well, specifically in the health world. Everyone has to deal with these “health ninjas,” stealthily trying to sabotage our efforts to eat right and exercise. It is important that we, like the samurai, maintain patience, strength, and discipline at all times. Let’s go over some of the common saboteurs:

1) “Health food”

This includes things like salads, “fat free” food, convenience foods like microwave meals and canned foods, sports drinks and juices and anything that you do not know its source. The specific enemies in these foods are sodium, sugars, unhealthy fat, and chemicals. Salads can be a healthy source of nutrients, but not when loaded with useless iceberg lettuce, fat/sugar/salt or chemically ridden dressings, processed cheese, salty croutons, bacon bits, etc.

The same is true for foods that would be healthy but are not because of how they were cooked. Soaking vegetables and lean meat in unhealthy oils usually takes away from their health benefits. Fat-free food that is supposed to have fat (like cheese, meat, etc.) is fake – filled with salt, sugar, and chemicals that alter the way nature intended it to be.

Convenience often means cheap, quick, and easy. As Tom Hanks said in the movie A League of Their Own, “If it was easy, everyone would do it” – wait a second, everyone does do it, that’s why our country is getting fatter and less healthy.

Sports drinks and juices do have a place in our nutritional world, however, these drinks are generally taken in excess of what would be beneficial. The vats of sugar that people are essentially drinking are not doing bodies any good. You can claim that ignorance is bliss when you don’t know where the food you are eating came from, but that bliss won’t shrink your waistline or improve your health.

I’m not telling everyone to go out and start buying organic, especially since that term gets used often when it shouldn’t (another ninja), but a common problem with meat and seafood is where it comes from. Animals raised in an environment that is not natural and fed food that is not what nature intended does not bode well for our bodies when we eat them.

2) Alcohol

Light/low-carb beer healthier? Are you serious? Give me a break! Alcohol is about seven calories per gram of alcohol. The problem is that those calories are empty, which means useless for your body, hence the “beer belly.” When calories have no purpose they have to accumulate somewhere. I can speak from experience when I tell you that alcohol can be a metabolism killer (Health and Leisure, November 2008, Politically Incorrect Weight Loss) – just ask any college freshman suffering the “freshman 15” if alcohol played a role in that. While some types of alcohol do have a health benefit, drinking red wine by the truckload is generally a bad idea.

3) Media

People need to find humor in what the media presents as “healthy,” because if taken too seriously, you are only being set up for failure. The “liposuctioned, anorexic, roid-raged, plastic people” (we’ll call them LARP’s) that you see in magazines, movies, and TV have gotten that way either by what I just described them as, or by some means other than what they are trying to sell you! This is the reason why women are afraid to lift weights – for fear of becoming “too bulky.” Guess what ladies, don’t take steroids and you probably don’t have to worry. Also, there is no magic pill, drink, equipment, or method (other than visiting a plastic surgeon) that will allow anyone to lose weight while laying in bed, eating pizza, drinking beer, etc. Sorry, but you can keep using that Thighmaster.

4) Friends/Family/Coworkers

It’s nice to be loved, but sometimes the loving can really screw you up! Who has heard these words from the ones who are supposedly looking out for your best interests:

“You don’t need to exercise/diet – you look fine.”

“Spend time with me, don’t go workout.”

“Have a drink/dessert with me.”

“I made this meal especially for you.”

“Just have one bite.”

“It’s a special occasion/holiday.”

“But the program says you can have a cheat day once a week.”

This list goes on.

The basic truth is that while these people may love you, if they don’t do the program with you, they just don’t get it. These people don’t have the same goals as you, so will naturally want you to go down with their ship. Rather than supporting you to do whatever you need to maintain your program and not cheat – even a little bit – they will do you the favor of finding every possible loophole for you. Misery does love company, so try not to even let the possibility of their sabotage be an option.

5) Grocery Stores

Look out for sale items and the stuff at eye level. We are all looking for ways to save money these days, but do you really need to buy those cookies just because they are on sale. At the same time, some of those sale items are often the lower quality ones – watch out for getting what you pay for. Eye level items are usually reserved for the products paying the highest price for the quality space. The companies that can afford to continually buy this premium space are often the larger ones that did not make their money by providing vast amounts of health.

Money is made with low quality and unhealthy products such as corn syrup, white flour, sugars, and fat – after all, they are cheaper – more bang for their buck. Look high and low to find what you actually need when walking down the aisles. Or better yet, spend most of your time on the perimeter of the stores, where the majority of the “real foods” are – fruits, vegetables, meat, etc.

6) Fitness “Experts”

These economic times are, in many ways, a breeding ground for crappy fitness trainers. People who are losing their jobs or having hours cut are looking for new careers and/or part time work. Personal training provides the unique opportunity for anyone to become a certified “expert” in 30 minutes online without an ounce of formal education or experience. At the same time, what a perfect career to make some decent money on a part-time basis. The truth is that while bad trainers are abundant, quality training is a whole different story (see Health and Leisure, September 2007, “Putting the Personal Back in Training”). The problem is that the lay public has no idea who is the real deal vs. a hack. The hacks have impressive sounding credentials, including certified _________, and the world’s top ___________. Let me clear up a few things: 1. Only a few quality certifications are out there.

2. There is no credential for the world’s top anything in fitness, or anything resembling that. This title is completely self imposed and the only time you may see something like that which is legit, will be for a time frame (i.e., 2009 Trainer of the Year) and will have an organization attached to it that designated that title.

Beware of the famous fitness experts out there. Not to say that some of them do not have knowledge, but “the richest are often not the most famous, the most famous are usually not the best, and the best generally are not the richest or most famous.”

Presently, one of the more well known trainers in the industry has been so successful in marketing himself, that many people (including those in the fitness industry) think that he has invented many of the popular fitness tools/methods currently being used. The truth of the matter is that NONE of these tools are his own, they were all founded and/or initially popularized by others.

However, he was able to market it better and quicker than the originials and has lead people to believe that they are the results of his efforts. Not to take anything from him – good job in being a savvy marketer, it has made him lots of money – but he is not necessarily what people think he is.

I recently heard another story of a woman who worked with a “specialist” trainer for three years with the goal of being able to run. In three years this lady, with no significant disabilities or dysfunctions, has not run a single step! This is a classic case of “paralysis by analysis” with a trainer claiming to be “functional” not having a clue what that means.

7) Research

Research is critical for advancement in any field. However, research is often only as good as the question being asked and the methods being used. It is not difficult to “skew” research in your favor to make your point look better. Since most people know little to nothing about research methods, researchers can often say whatever they want without question. The other problem is that many of the people who are interested in current research don’t really read the whole study. They skip right to the conclusion and only read the first couple of sentences, thereby taking the whole study out of context. Then, as the great people they are, looking to improve the world with their knowledge of the latest research, they present their limited and incorrect knowledge as “the truth” of what is current in the field. A very nice gesture, but maybe next time, either get it right or don’t do us any favors.

You

The truth often hurts. If you always need sunshine blown up your you-know-what, you may not want to read this section. I’ll be blunt (as always): bad things happen sometimes and you just have to deal with it! Maybe you were cursed with bad genes, maybe your environment is not conducive to good health or fitness. No money, no time, no support, blah, blah, blah. Stop making excuses for your lack of health, and change – IMMEDIATELY! Most people have some clue of a few of the unhealthy choices they are making. Make change a priority and do it.

So what should you do with these “ninjas” all around you? Stop being lazy! That’s what got you in trouble in the first place! Be like the samurai. Show some discipline and do your homework. Look around for what’s best, not what is quickest or easiest. Don’t believe everything you hear. Whatever you read, hear, or are told should make sense to you. If not, then challenge whoever is saying it.

In other cases, like influence from family/friends or eating out at the mercy of the food prepared by the cook, you may need to make some difficult decisions and prepare in advance, or be ready to “just say no.”  Stop worrying about upsetting others. You need to look out for yourself if you want to be healthy in the war for fitness. As Sun Tzu writes in The Art of War, “If you know the enemy and know yourself, you need not fear the result of a hundred battles. If you know yourself but not the enemy, for every victory gained you will also suffer a defeat. If you know neither the enemy nor yourself, you will succumb in every battle.”

For questions about why you should listen to anything Bob says in this article, email him at bob@functional-strength-training.com,

or visit his website at www.functional-strength-training.com

Fitness: The Most Bang for Your Buck

The Beach Season is here! This is a questionable time in the fitness industry – people made their New Year’s Resolutions, which commonly included getting in better shape, exercising more, etc. Gyms and health clubs love this time because memberships spike up. However, the gyms count on the fact that they can oversell memberships because the actual use of the facility may only stay busy until the Spring when all those well-intended resolutions start to fizzle.

In a three year study, economists at the University of California at Berkeley and Stanford University combed through 8,000 gym-membership records in the Boston area and found that about 80 percent of the members with a monthly contract were paying significantly more than they would have if they had gone on a pay-per-use basis. That’s because the members had overestimated their gym usage and went fewer than five times a month, on average — far less than they had initially projected.

The result: an average user paid $17 per workout, even when a $10 pay-per-use option existed. And that added up. Members were losing on average $700 over the life of their monthly or annual gym contracts.

Now that warm weather is upon us, and given the current economic situation, people are re-examining how they spend their money. While there are the people who actually use their memberships, and people who will continue to waste their money on memberships (even the cheaper memberships that are available), many others are tightening their finances and dropping that monthly or annual fee.

At the same time, many gyms – both large and small – are at risk of going out of business. The problem is that most people still need to exercise, and do have the desire to do so, but don’t know where to go.

Here are my recommendations of how to save your gym fee best by creating your own gym at home. The numbers are estimations, but should be pretty close and will save you money and time (the two most precious commodities these days) in the long, and possibly short, run. So, depending on what your gym costs would be for you/your family/etc., here we go:

The free to $25/year membership

This is for all you college students who are used to having access to a gym at school and then you graduate and find out that now you have to pay for things. It is also for those people who have belonged to certain gyms forever and are paying a minimal fee at this point. One of the best pieces of equipment anyone can use is completely free: your own body. It is amazing to me how many strong looking people who lift a lot of weight cannot even handle their own body weight. Just for fun one day (and because I’m kind of a geek), I spent 10 minutes thinking of as many different types of pushups, pull-ups, and squat variations that I could. In the 10 minutes, I came up with 21 different pushups, 11 different pull-ups, and 19 different squats. Over the course of my fitness career, I have done countless other variations of those, as well as other types of exercises. The point is that bodyweight training is one of the most useful, functional, and simple fitness training you can do. It involves minimal space and equipment, and can be done anywhere at anytime.

Depending on where you live, work, or choose to train, you can perform bodyweight exercises using whatever is found in your environment – stair climbing, jumping over furniture, pull-ups from I-beams in a basement, etc. These are all great options and don’t cost a thing. If you have a few extra dollars to spend, I suggest a jump rope ($5-$10) found in any sporting goods store, and a flexband (~$20) such as one found through Jumpstretch, Inc. (www.jumpstretch.com). Additionally, no matter what type of exercise you are doing, everyone should own a foam roller to promote the recovery process (see Health and Leisure December 2007) – $10-$20 at Perform Better (www.performbetter.com).

$10/month ($120/year)

Many gyms are now offering these greatly reduced membership prices compared to some of the other “Globo-Gyms” out there. While these certainly offer people the opportunity to waste less money, $120 per year is still a big waste if unused. For the money you save, I would recommend purchasing the items stated above (jump rope and flexband) – $25, and a kettlebell – found nowadays in various places. The kettlebell is one of the most well-rounded and versatile pieces of equipment you will find, that also conveniently fits in a closet, under a bed, etc; and requires minimal space to use. The other benefit of the kettlebell is that amazing fitness results can be achieved in a relatively small amount of time (< 30 minutes per day).

$20/month ($240/year)

Now you have an extra $120 (remember, you are buying all the things listed above for $120) to use to add something unique to your home gym. The TRX Suspension Trainer from Fitness Anywhere (www.fitnessanywhere.com) is basically two adjustable nylon straps with handles/loops on the ends. It can be hung from a door (great tool if traveling) or ceiling support, and can be used to complement all bodyweight exercises for any part of the body. While similar items exist that cost less, the TRX was developed by a Navy SEAL and has been around long enough to set the standard by which the other competitors continue to chase after, but have yet to catch up with. I told you that you have an extra $120 but the TRX retails for about $150 – do yourself a favor and spend the extra 30 bucks.

$30/month ($360/year)

This one is very simple, now that you bought all the stuff above, use the extra $120 and hire a personal trainer who can teach you how to use all your new toys. Just make sure that the trainer is actually knowledgeable about all this equipment. As this article is about getting away from the gyms, most gym-based trainers do not use this equipment and therefore are not necessarily experts on training people with it. The $120 will generally get you 1-3 sessions with a trainer – a good start to get you going safely in the right direction.

$50/month ($600/year)

One of my favorite pieces of equipment is something that most clients think I am crazy for having. A Battling Rope is a large diameter (1.5-2 inches) rope ranging in length from 30-100 feet. The downfall of this equipment for a home gym is that you need enough space for at least half of its length to be laid out without obstructions, and if you choose the manila rope (the more common type) it can tend to “shed” and requires vacuuming after each use. The benefits however, are AWESOME! Endurance and strength are challenged like no other when performed appropriately. Ropes generally range from $100 to $250 for 30-50 foot ropes depending on where they are purchased (www.immortalusa.com or www.artofstrength.com are two recommended sites). Depending on which you choose, you may have some money left over (you had $240) – use it for another personal training session or at least a DVD on the ropes.

$100/month ($1200/year)

An extra $600 goes a long way. This is where more of the “typical” home gym items should be purchased if you feel it is necessary: Dumbells/barbells with plates, medicine balls, stability balls, etc; or additional pieces of the previously mentioned equipment can help fill any voids in your exercise program. Another option is additional training sessions to help show how to fill those voids without additional equipment being purchased.

While many people picture home gyms including items such as treadmills, bikes, stair masters, or large “Universal” pieces of resistance equipment – I personally don’t initially recommend them for home gyms for a few reasons: they are big, expensive, and cannot be used for multiple functions. This article is about getting the most bang for your buck, therefore equipment should be more reasonably priced, not take up a lot of space, and every piece I mentioned buying serves multiple fitness purposes, including strength, endurance (cardiovascular and muscular), flexibility, balance, speed and agility, and last but not least – weight loss. If you want the other stuff, that’s up to you; I would recommend waiting until the following year to buy it if you really feel the need.

Additional resources that provide most of this equipment are:

1. Wateman Fitness Equipment – located in Livonia, MI which will give you further savings on shipping (www.wateman.com)

2. Power Systems (www.power-systems.com)

Good luck, and have fun.

For more information on home gym setup, or personal training utilizing all the equipment mentioned, email Bob at bob@functional-strength-training.com, or visit his website at www.functional-strength-training.com.

Get Fit Challenge Contest Winner Update

Health & Leisure:  How do I feel today compared to when I entered the Get Fit Challenge?

Elizabeth Schmaltz: When I entered the contest, I was at a point in my life where I knew something needed to change, but I wasn’t sure what to change, or how. I think like a lot of people, when you’re trying to discern what’s broken but you can’t quite figure out what it is, you either get easily overwhelmed and quit, or try to change a lot of things at once. I decided to enter this contest, enroll back into classes for another bachelor’s degree and begin a search for a new job all at one time! I had a gym membership to Bally’s already, and would stop in from time to time just to make sure the treadmills were still there in the event I ever decided to try them. Or, would randomly tuck myself into the back of a yoga/Pilates class, not because I enjoyed it, but because I thought it was what I should do. My point in saying all this, was when I sat down and wrote my essay on why I wanted to lose weight, I was hoping you would pick me because you saw potential (and maybe that I was funny. Maybe!).

Today, as I am sitting here, I just want to hug the old me, and let her know how the story turns out (except I have yet to know!). In the two years it’s been since I’ve started this Elizabeth overhaul, I feel as though I have become a completely different person, and to my surprise, am really comfortable with that! I’m still me, but I’m a better version of me. I’m known in my office as the ‘healthy eater,’ which is a role I’ve never had before, and am happy to have. Don’t get me wrong! I still have days when I traipse through the office with Taco Bell in tow, but for the most part I do what I can to make sure whatever I’m eating has some sort of nutritional content. I’ve also become the person who has been known to schedule days off around classes offered at the gym, something, I myself, sometimes can’t believe. I have also just started taking aerial yoga classes!! It’s very Circ Du Soleil, and as a person who gets tangled in my own bed sheets, I didn’t know if I would be able to do it, but I’m there every Saturday flipping upside down from a cloth hammock suspended from the ceiling! When I first suggested it, my parents suggested that maybe I wear a helmet, as I may be a little clumsy, but it’s actually a lot of fun! (Way better than when I tried Bikram yoga last summer…I didn’t realize 105 degree room packed with 50 people would be quite so hot!!). I’m working out with my new trainer twice a week, plus he runs a Saturday afternoon boot camp for some of his clients, which I go to just about every Saturday. I have to laugh as I am writing because now it appears as though I have become an exercise crazed maniac who does nothing but run laps and eat tofu (a person at whom I would have scoffed a few years ago), but I can honestly say that I am a changed person. I went from wandering around the gym without a purpose to changing work schedules with a co-worker to pick up an extra yoga class during the week.

HL: What was your biggest challenge after completing 12 weeks with Brian?

ES: I don’t know exactly how to answer this because I trained with Brian for almost a year and a half! Really, the only issue I faced was when I changed trainers in January of this year. I met with Aaron before I officially changed over to him, but was still really nervous about it. Brian and I had settled into a routine and worked really well together, and I became really nervous about changing everything. Much to my surprise, a lot of old insecurities began to creep up and I didn’t know if I would be able to keep up with a new trainer, what he knew about me and my abilities, if he was going to make me do push ups all the time (which he does, incidentally! Secretly I don’t mind….much) etc. I remember being on a treadmill one day and toying with the idea of not working out with a trainer anymore, but as quickly as that thought enterer my mind, it left. I need the accountability a trainer offers, their expertise (because even though I work out 5-6 days a week, once workouts get beyond squats and lunges, I have a tendency to still get a little lost), and both Brian and Aaron push me to work as hard as possible during my time with them and on my own.

HL: What did Brian do to help you stay motivated, focused and allowed me to continue on?

ES: When I first started training with Brian I was super motivated and excited, so Brian’s job became to keep me from being really overwhelmed, and perhaps his biggest task was keeping me focused – not only on whatever he had me doing at the time, but just focused overall. From the very first workout, he went around the weight section with me, set up a circuit routine which included how many reps of each exercise to do, where the weights should be set, and even made sure I knew which machines to do and in what order. Because he was literally starting from scratch with me, he made it very easy for me to follow the exercise regime, and I think that really helped in terms of keeping me motivated. As I continued to get more comfortable with the routine and progress, Brian would add various exercises into the workouts, but knew better than to throw 50 new things at me at one time! The other thing Brian would do just to make sure I was keeping up with my workouts (especially the ones I did on my own), was he would check the computer system at Bally’s to confirm I was actually showing up! I don’t know whether that actually helped or if it just scared me enough to keep showing up, but it definitely kept me accountable for my workouts. Actually, I don’t even know if it’s possible for them to check the computer system!! I MAY have to check into that….

HL: What do you say to anyone who doesn’t think they have time or energy to start?

ES: When I started this program, I had no idea how much of a commitment I was actually making. I figured I would be in the gym with my trainer once a week and would then have a couple of day’s worth or cardio on my own. I also figured that I could just keep eating what I was eating, and it wouldn’t matter because I was working out ‘so much’!! Turns out, losing weight is more of a commitment than that! It really more about changing your lifestyle than it is about trying to fit what you think you should be doing into your life as it is. I know it sounds cliché, and when people used to say that to me, I would instantly tune them out. But, it’s about changing your mindset and finding what works for you. My issue was not that I hated exercising; I thought I did, but really I hated not knowing what to do. I have read what seems like 1,000’s of articles about what sorts of exercises to do if you’re a pear or an apple shape, or if it’s raining and you’re standing at a 45 degree angle to the clouds, but it wasn’t until someone actually took the time to sit down with me and say ‘this is a treadmill, and this is how you turn it on’ that I actually got it. As much as no one wants to hear and/or admit it; takes time to go through a significant weight loss process. It’s as much of a mental game as it is a physical one, and I would say to anyone willing to make the commitment, that it is completely worth every moment you put into it. Every ounce of sweat and effort that goes into changing the person you are into the person you want to become is worth it.

HL: What are you most proud of?

ES: I’m proud of myself for breaking out of my comfort zone, embracing the experience and becoming a new person. Two years ago, I was sitting at home waiting for something to happen that would magically make me a size 4. the truth is, I don’t know if I will ever be a size 4, and at this point, the process is more than that for me. I have looked at this process as an adventure from the start, and as a way to help me figure out who I am. I’ve had some missteps along the way, but I have learned something from every one of them. I am so proud of myself for even starting this, because although I was very excited about it, I was also very terrified! I feel like it takes a lot of courage for someone to take on a 150lbs weight loss challenge, and once I figured out I could do it as long as I took it day-by-day, it became a lot more manageable. I’m proud of myself for trying new things; I have been talking about trying cross country skiing for years, and I finally did it this past winter, and it was awesome! I spent a lot of time on my butt, but, I was willing to get out there and at least try it, which is huge for me! Now, I’m working out with a trainer twice a week as a ‘gift’ (such as it is!!) to myself for making it through a really tough academic year, I’m taking aerial yoga (a co-worker gave me the info because he said I was the only person he knows crazy enough to try it!) once a week just for something fun to do and to get me out of the gym one day a week, I’m training for a 5k (I don’t know if people are actually supposed to train for a 5k because it seems like it is something you’re just supposed to be able to do! People train for marathons, but does anyone aside from me train for a 5k?!!), which I have also wanted to do for a really long time, and am hoping to do by the end of the year. It’s just been an amazing experience, for which I am more grateful than I can say. So, there isn’t one specific thing about which I am most proud, but if I had choose something, I’m just proud that I’m out there trying new stuff I would never have tried two years ago!!

HL: What is your current weight loss

ES: When I started, I had managed to lose a couple of pounds on my own before hand, but my highest weight on record was 299.99999 (the scale never once tipped to the 300lb mark!), and I am present right at the cusp of the 80lb weight loss mark!! I have hit a wicked plateau that just may kill me (she says laughingly!!); as I have been playing around with the same five pounds for the past six months or so. I am in the process of doing everything I can to break the plateau and completely understand that it is just a part of almost any weight loss process. In addition to those 80lbs being shed, I have dropped 10 inches from my chest, 12 inches from my shoulders, 12 inches from my waist, 9 inches from my hips, and most surprisingly, 5 inches from my arms!! I didn’t think an arm could shrink like that!!

Stretch Your Limits

It’s boring. It takes too long. I don’t know how/when/how much to do. It hurts. I don’t need it. All of these are common excuses for not stretching.

While it’s true that one cannot “see” flexibility, a lack of flexibility is one of the most commonly felt areas of fitness. Anyone who has experienced musculoskeletal pain anywhere throughout the body has likely had some level of corresponding muscular tightness. Dr. Vladimir Janda described predictable patterns of muscle imbalances which included tightness in one area of the body and weakness on the opposite side, referred to as Upper and Lower Crossed Syndromes.

Much research has been done regarding the frequency, duration, time, and intensity of stretching. As with most areas, all the contradictory opinions cause a “paralysis by analysis”, and give people one more excuse to not do it. Confusing terms are used like: Proprioceptive Neuromuscular Facilitation, Reciprocal Inhibition, and Myofascial Release. Let me try to simplify (perhaps over-simplify) things a bit.

WHY IS FLEXIBILITY IMPORTANT?

• Reduced risk of injury: A lack of flexibility causes muscle imbalances, which can cause injury, pain, and tension throughout the body. I also need to say that there can also be excessive flexibility, which can cause injuries as well.

• Improved performance: The same muscle imbalances can prevent opposing muscles from firing, thereby promoting weakness in those muscles. When there is tightness and weakness around a joint, one cannot produce optimum movement for work, sports, play, etc.

WHY DO WE LOSE FLEXIBILITY?

• Trauma/Injury and Immobilization: With trauma/injury, scar tissue forms within tissues to protect the injured area. If not addressed properly, the scar tissue continues to prevent proper movement after the protective phase has ended. The longer the scar tissue has been present, the more difficult it generally is to change.

Besides the actual trauma/injury, immobilization (a period of restricted/absent movement in a joint) causes a lack of flexibility. Common periods of immobilization occur with casting/bracing after an injury, and prolonged bed rest for various reasons. Immobilization also occurs to a lesser degree when daily activities include maintained positions for prolonged periods, i.e. sitting all day at work.

• Aging: We lose flexibility with age – you can’t change your age.

• Not doing it: People generally don’t like to stretch. Whether for the reasons previously mentioned or a multitude of others, if you don’t use it you lose it. It is never too late to start stretching – so get to it.

TYPES OF STRETCHING

• Static vs. Dynamic: Static stretching is the type most often thought about, where a stretch is held for an extended period of time. Dynamic stretching includes any stretching where movement is involved. One type of dynamic stretching is ballistic stretching which is often thought of as “bouncing” while stretching. People are often told that this type of stretching is bad and will cause injury. While uncontrolled ballistic stretching can promote injury, a more controlled version can often improve performance and prevent injury better than its static counterpart.

The point is, there is no bad stretching, only stretching performed badly. The need for flexibility depends on the activity and the person, and a combination of different types of stretching is usually the most effective.

• Passive vs. Active: Passive stretching is where an external object is holding the stretched body part, whether it’s another person, a chair, wall, etc. Active stretching is when the body part being stretched is brought into that position and held with its own force. An example is to lie on your back and raise your straight leg towards the ceiling and hold it there using just your leg to raise itself. The benefit of passive stretching is that the stretched body part can often be stretched further. Active stretching is beneficial because contracting the opposite muscle causes relaxation of the stretching muscle. Again, variety is a good thing.

• Flexibility vs. Joint Mobility: Flexibility refers to the muscles and tendons along a body part. Joint mobility is the ligaments and other connective tissues directly surrounding a joint. Oftentimes, a person’s feeling of “tightness” is due to a lack of joint mobility vs. muscle flexibility, but that is another article.

HOW LONG AND WHEN TO STRETCH?

There is research to show benefits from static stretching for 10 seconds and up. The general goal for people is 30-60 seconds. However, 30-60 seconds is often the goal only because people do not have the patience or the control to last longer; and they don’t go shorter than 10 seconds because “ballistic stretching is bad.”

Most sports require a certain amount of dynamic or ballistic flexibility. Think about it. What sports other than gymnastics or dance (and a few others) require you to maintain a stretched position for longer than a second? If quick flexibility is required, then quick flexibility has to be trained. Again, mix it up.

When to stretch is somewhat controversial, but it is fairly well agreed that an initial warmup, which includes movement to promote bloodflow, is beneficial prior to static stretching, and that the greatest gains in flexibility will occur if stretching is performed after the actual workout, sport, etc. For those who believe in dynamic stretching, there is more of a place for that at the beginning of the workout or prior to the sport/activity.

SAMPLE STRETCHES

1 Groin Stretch (butterfly): Sit up straight with the soles of the feet together. Hold your ankles with your hands and pull them towards your body as far as possible. Use your elbows to push your knees down as far as possible. Maintain a straight spine, lean forward as far as possible. Hold 30-60 seconds, 2-3 times.

2 Dynamic Calf Stretch: Stand in a lunging position against a wall with the back foot flat on the floor and knee straight, as in a typical calf stretch. Pick the front foot off the ground while maintaining a stretch in the back calf, and rock your hips side to side in a controlled way. Do 10-20 rocks with the hips. Repeat two times per leg.

3a-3b Flexband Hamstring: Lay on your back with a strong band wrapped around one foot. Keep both knees straight, use the band to lift the one leg (with the band on it) as high as you can while maintaining a straight knee. Lower the leg and repeat. Hold at the top for only 1 second, but make it a strong stretch. Repeat 10 times, then hold the last one up for 20-30 seconds. Do two times per leg.

4 Prone Piriformis: Face the ground on your hands and knees. Cross one leg over the other and slide the leg back so your front knee comes towards the opposite shoulder. A stretch should be felt in the butt/hip on the forward leg side. Hold 30-60 seconds, 2-3 times per leg.

5 Lunging Hip Flexor: Get into a lunging position, with the front foot pretty far forward. Lunge your hips and torso forward while maintaining a vertical torso and tight abdominals. A stretch should be felt in the front of the hip and/or thigh on the back leg. Rock into a stretch, hold 20-30 seconds, then rock back. Repeat three times per leg.

6a-6c Flexband Shoulder: Using a somewhat firm band – hold in front of your body and move behind your back while maintaining straight elbows the entire time. Hold at each point that you feel a stretch for 5-10 seconds and repeat 5-10 times.

A couple of final notes: a weak muscle often gets tight. So in addition to stretching those areas, don’t forget to strengthen them as well. And, stretching can be performed more often than strengthening – start 3-4 times per week, up to 6-7 days if no detrimental effects are observed.

Fitness: Reliving Our Youth

Run, climb up and down stairs multiple times, play basketball, run, bike ride, skip, cross monkey bars, climb trees, run, swim, martial arts, run, jump, tumble, throw, catch, hit, rope climb, swing, did I mention run?

No, I am not describing the record setting effort of the World’s Fittest Man (see Health and Leisure, May 2008), I am describing a typical day for a child. These days, we really can learn a lot from our children. Let’s think about the things children are taught (and often do follow):

1. Save money – I know many, many adults who should learn how to use a piggy bank instead of a credit card!

2. Play fair – apparently this rule changes when entering the professional worlds of business, sports, politics, etc.

3. Have good manners – do most grown ups even know the meaning of please and thank you?

4. Problem solving – kids keep it simple, adults make things far more confusing than necessary

And last but certainly not least;

5. Play – let’s talk about this one

In the world of health and fitness a lot of misconceptions are floating around. We often hear about how bad it is to do things like deep squats, pushups, the splits. And, we are told about how much exercise is “just right” to burn fat, build muscle, stay healthy, etc. The problem with most exercise regimes is that they are often too rigid (for no good reason), too confusing, and they are no fun. Not only that, but with all the gyms popping up, all the people supposedly working out, and all the money being spent on health, why is everyone so out of shape?

I cannot describe how many people I see who have completely forgotten some basic motor skills. Most of my patients have no idea which is their dominant leg. When I ask which leg they would use to kick a ball, they still have to think about it for a while. Ask a child which leg they kick a ball with and there is generally no hesitation.

Activities like skipping, hopping, galloping, etc. – things we all did in elementary school gym class, have all been lost. Now granted, elementary school gym is a bit different now than when I was in school. Thank goodness for “progress.” We are producing millions of book-smart, video game playing, couch potatoes, who probably won’t see their toes past their bellies past the age of 25. As a father of a 6 year old and a 3 year old, I have seen where the changes have started happening. It starts when children begin sitting more often in school. This is when some of that amazing “young child, rubber person” flexibility starts to decrease slightly – especially in the hips. Once flexibility goes, other areas often follow.

To compare children and adults, let’s first look at the fact that exercise for children – up to age 8 or 9 we’ll say – comes in the form of “play” whereas adult fitness comes from “working out.” So which is better?

Flexibility: although children may lose some from sitting, touching their toes is not even a remote challenge for most. As I said before, many adults don’t even know where their toes are. Winner – kids.

Endurance: It is true that a stairmaster can get the heart pumping. But I have not seen too many adults keep up with their kids for an afternoon of active “playing.” Adults are so bad that – while sitting on the couch – they tell their kids to go get them something from the refrigerator, upstairs, on the other side of the room, etc. I don’t think it would go over too well if a child said, “hey dad, go grab me the remote from on top of the TV, I’m too tired to get up!” Additionally, kids cannot drive. If they want to go somewhere close they will often walk, bike ride, etc. Heaven forbid an adult walk somewhere if a car is nearby. Winner – kids.

Strength: Yes, an adult can lift more absolute weight than most young kids. And research has shown that all things being equal, strength generally peaks between around 25-30 years old. However, if you look at relative strength – strength relative to body weight – kids will often blow adults away. I consider myself to be relatively strong, but my son can easily deadlift a 53 lb. kettlebell (equal to his bodyweight) and walk around with it. Yes, I can pick up 185 lbs, but probably not as easily as he lifts 53 lbs, and many adults are pretty pathetic when it comes to handling their own bodyweight. Another example is to watch kids on monkey bars, many can do them easily – at least better than adults. Go ahead mom and dad, give the monkey bars a whirl, the kids need a good laugh. Winner – tie (I’m being generous to the adults on this one).

Breathing: I have spoken before about proper breathing, and adults don’t do it. Breathing from the diaphragm is more efficient and just better than chest breathing. Young kids do it from the diaphragm, adults generally from the chest. Winner – kids.

Joint Pain: Accidents happen. However, kids rarely complain of the pain in knees, backs, and shoulders that adults do. If kids do complain, it is chalked up to “growing pains” and quickly subsides. Yes, kids have not had the time for their joints to go to pot, but seeing as how there is a correlation between consistent physical exercise and a lack of pain in adulthood, I don’t think age is the only reason kids don’t hurt as much. Winner – kids.

Agility/Balance: With the growing popularity of BOSU balls, balance boards, Airex pads, etc.; balance has become a much more recognized area to work on in gyms and health clubs across the country. Kids on the other hand are always standing, hopping, and playing on one foot; standing on balls, etc. – so this area may be close to equal between kids and adults. But when looking at agility, adults almost never practice this skill, whereas kids are always running and changing directions “on a dime,” as well as other activities to develop agility. Winner – kids.

Equipment Utilization: To a child, “the world is their oyster!” They can play anywhere, with anything, and hence, get a great “workout.” Adults spend millions of dollars on exercise equipment, gym memberships, personal trainers, etc. All they need is a good swingset, open space, and some imagination. Winner – kids.

So let’s review: kids just kicked the adults’ butts in fitness and they are having more fun. Now anyone who is reading this article may be saying that I am wrong, and “playing” is not the same if adults do it. Well then, let’s look at the fittest group of adults in the world: professional athletes. What are athletes – people who play for a living, baby! We can learn a lot from our kids, let’s start now.

“Truly wonderful, the mind of a child is.”

– Yoda (Star Wars Episode II, Attack of the Clones)

To learn more about youth and adult fitness, email Bob at bob@functional-strength-training.com

Or visit his website at www.functional-strength-training.com

Fitness: Carrying the Weight of the World

Besides low back pain, shoulder pain is one of the more common problems I treat in physical therapy. It is also one of the most common complaints amongst my personal training clients. There are many well-documented exercises to strengthen the shoulder, especially the deltoids and rotator cuff. Why then do so many people continue to have problems in this area? Let’s first examine the shoulder:

Anatomy

The shoulder girdle is essentially made up of 4 joints (there are actually 5, but the other one does not really apply to this article):

1. Glenohumeral (GH) joint: this is what everyone knows the shoulder to be – the joint between the arm (humerus) and the socket of the shoulder blade (scapula).

2. Sternoclavicular (SC) joint: the connection between the sternum (chestbone) and clavicle (collarbone) – in the chest

3. Acromioclavicular (AC) joint: the joint between the scapula and clavicle – on the tip of the shoulder

4. Scapulothoracic (ST) joint: where the scapula sits on the ribcage – in the upper back

Additionally, the spine and ribs play a huge role in proper shoulder function, and a lack of mobility in this region is often a cause of shoulder pain. Finally, there are over 20 muscles, and about a dozen ligaments that surround the shoulder girdle – all of which have to work together to maintain pain-free shoulder function.

Biomechanics (this can get confusing, if so – skip to the next section)

Most people do pretty typical exercises for the shoulder. These include front raises, lateral raises, rear delt raises, various angles of pressing movements (military, bench, etc.), rows, and lateral pulldowns. People also may rotate the shoulder in and out with a rubber tubing or band. Let’s say about 10 different exercises. Most people do not move through an entire range of motion (ROM) for exercises like the front and lateral raise (generally only to about a 90 degree angle from your body), even though most injuries occur overhead (maybe that’s because we neglect that region). Now let’s look at what the shoulder (GH joint) is capable of (assuming that you move through a complete ROM):

1. In a vertical position (standing or sitting), the arm moves upwards straight in front of us, out to the side, backwards, and everything in between; in 360 degrees of motion. So thus far we have 360 degrees.

2. In the same vertical position, the arm can pull something down (like a rubber tubing or band) throughout the same 360 degrees of motion. So 360 going up and 360 pulling down = 720 degrees.

3. Lying on your back lifting up = another 360 degrees. Now we are at 1080 degrees.

4. Lying on your stomach lifting up = 360 degrees. Total= 1440 degrees.

5. Adding rotation to each of those angles: external rotation = 1440, internal rotation = 1440. Total = 4320 degrees.

6. Now add stabilization (vs. movement) at each angle, and the total is 8640 degrees (that’s a bit more than 10!)

Function

The shoulder is a unique joint in the body for what it is required to do physically. The shoulder must have a proper balance of strength, flexibility, speed, power, endurance, coordination, mobility vs. stability, and tension vs. relaxation – all throughout four joints, over 20 muscles, a dozen ligaments, and 8640 planes of motion! And you are thinking that 10 exercises are going to cut it? I have seen many very strong people, including fitness professionals, who can move a ton of weight, but lack the flexibility/joint mobility to even hold their arm vertically overhead. I have seen others whose strength is only in a limited range of motion.

Try this exercise (only if you are able to do “normal” pushups): Start in a pushup position; now lower yourself to just one inch above the ground, maintaining a good straight back and legs. Next, try to walk forward in this position on your hands and tiptoes. If done correctly, you will resemble an alligator. This exercise utilizes muscles that are commonly exercised, but in a range that many people avoid. After all, let’s examine some of the common medical advise people are given regarding shoulder problems: don’t do the following – overhead activity, reaching backwards or sideways, bench press (especially bringing the bar to the chest), lateral pulldowns behind the head, or over-rotate – basically your arm should be stuck in a sling all the time. While some of this has some truth to it, most of these statements are just part of the “C.Y.A. mindset” of most medical professionals – the less people do, the less likely they will hurt themselves, and hence, the less likely they are to sue someone.

Let me just say, there are very few bad exercises, but many exercises done badly. There is also a difference between exercises that should be performed when you are healthy versus if you already have problems with your shoulders. Here are some examples of exercises that can be added to a pre-existing shoulder workout routine – these should only be done if the shoulders are healthy and pain-free, and you should stop immediately if you experience pain.

Windmills

A kettlebell works well for this one, but any form of weight can be used, and initially this should be done without weight – only working on maintaining a vertical arm. Stand with feet about shoulder width apart, one arm directly overhead. Imagine a rope tied to your wrist and the other end attached to a spot on the ceiling directly above you keeping that arm vertical the entire time. Bend down, either reaching the opposite hand between the feet or sliding it along the inside of the leg on the same side (left hand along left leg for example). As you attempt to reach for the floor, you must keep the other arm completely vertical, which requires rotating the shoulder as your body goes down. Return to starting position and repeat. This not only works the shoulder, but the core muscles and lower body flexibility as well.

Halo

Again, a kettlebell works well here, but you can also use a dumbbell, medicine ball, etc. Circle the bell around the head as if forming a halo. Make sure to go in both directions.

Tornado Ball

This is beneficial for anyone involved in high velocity throwing or swinging sports (i.e. tennis, golf, volleyball, etc). Place a medicine ball in a pillowcase (start with a very light weight ball). While holding the end of the pillowcase, simulate a throwing motion down and back up at a high speed while trying to not let the ball hit you in the back. This requires you to slow the ball down at the end (utilizing the rotator cuff muscles), and to rotate your body (working on spine mobility). You can also perform the same idea, but in the opposite diagonal direction across your body. Make sure that this is performed in all directions at a high speed (start slowly and then gradually go faster).

Tea Cups

Imagine holding a cup of tea in your palm. Start with your hand in front of your body, move the hand alongside the waist and straight back. Swing the arm to the outside (keeping the palm up), then overhead, back to the outside, and to the starting position. Reverse direction if desired, or add a small/light medicine ball for resistance – just remember the ball should rest on the palm (do not hold it with the fingers).

Breathing

You are probably asking, why are you telling me how to breathe and what does this have to do with my shoulder? Let me first say, that overusing the muscles around the shoulder girdle can cause an overuse type of situation which will cause the shoulder to work improperly. Now let’s see how you breathe.

Place one hand over your belly button, the other hand on your chest. Now take a deep breath and feel how your hands move. Which hand moved more? For most people, it is the hand on the chest. This unfortunately is not what you want. If you look at the way babies breathe, you will see them breathing from the belly. This utilizes the diaphragm versus all the muscles around the shoulder girdle, and is therefore a more efficient and better way to breathe. Besides relaxing the muscles around the shoulder, diaphragmatic breathing is also a great exercise to combat stress and tension, which is often what makes us breathe improperly in the first place.

Again, these exercises are necessarily appropriate if you already have shoulder pain or dysfunction. They also are not to be considered physical therapy exercises. A proper examination should be performed by a healthcare professional if you experience pain or suspect a shoulder problem.

If you have any questions regarding shoulder exercises or physical therapy, please contact Bob at bob@functional-strength-training.com, or visit his website at www.functional-strength-training.com

Gadgets & Gear: “Wii” All Want to Get Fit

Several months back I wrote an article about how video games aren’t just for the couch-potato, Doritos-munching crowd but in fact, can be used to help get into shape and have fun with it at the same time. In that article, I mentioned that Nintendo had really taken notice of just how many people were using the Wii Sports game to help get fit and was planning on releasing a fitness themed game. Well that time is now (mid-May to be specific) and that game is Wii Fit.

The Wii Fit system consists of a balance board and the game disk. The balance board performs a variety of functions. It monitors your center of balance, your weight, and where you are standing/pressing on the board. It uses this data to help you control your on-screen character in the games as well as track your overall fitness.

You start out by telling the system some basic info about yourself such as your age, height, and sex. It then measures your weight and calculates your Body Mass Index (BMI). If you happen to fall into one of the overweight categories it will even adjust your Mii (your onscreen avatar) to be a little more plump! You can then tell the Wii your fitness goals – be it to drop two points on your BMI or to lose ten pounds – and the Wii will keep help develop a plan to get you there using the exercises and games on the disk. You can even input data from exercises you do away from the Wii to help keep track of everything in one place.

The Wii will also keep track of the stats for everyone in the family, so that you can make it a project to all get fit together and add a bit of competition to the mix.

The fitness games are grouped into four categories: yoga, muscle-building, aerobic, and balance. Some examples of the games are a skiing simulator that has you swooshing down the slalom by shifting your weight back and forth on the board, to doing push-ups, to step aerobics, to performing yoga postures such as tree and warrior. All-in-all there are about 40 different activities included in the system. You start with the more basic routines but as you get better, it unlocks some of the more challenging activities.

So if you are still hemming and hawing about getting that Wii for the little ones, just know now that in addition to a little family fun, you (and the kids) can now use system to get into better shape. The Wii Fit package will cost about $90 when it launches on or about the 19th of this month. Better reserve one quick because they will probably be in just as short supply as the Wii itself.

That’s it for this month. As usual if you have any questions or ideas for future articles, feel free to write me at jeff@healthandleisureonline.com.

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