Wondering Wednesday - Exercises for the Eldery

I know, I know...Wondering Wednesday is late again. However, between training clients and teaching some great new classes we are offering at the studio, time escaped me. So here is the Wondering Wednesday post (albeit 7 hours into Thursday.)

How many times have we heard people refer to the later years in life as 'the golden years'? Well, my mom (and many of her friends) are convinced they only get the years while the doctors get the gold.


I am always telling her that while visits to the doctor will most likely increase, there is a lot she can be doing in the realm of prevention. Simple exercises are more beneficial than not; however, many believe that after a certain age exercise results are lost to an aging body.


I am sure you have seen the commercial with the elderly water skier. You know, the one where they show in the end that she is 86 and you too can water ski if you consume that product. That is an exception. Most men and women will not be water skiing at 86, but rather, they will find they have a few more nagging aches and pains as they age.


A fellow blogger, who recognizes the importance of exercise for her elderly mother asks, "My mom has sciatica.... can you recommend any (easy) exercises? she's 83..."


Like I said before, as people age bones become weaker, bodies more fragile and pains more frequent. Yes, exercise plays a role in minimizing these issues, but doing the correct exercises is crucial to avoiding further injury. Sciatica and Piriformis Syndrome are often confused since the sciatic nerveis is directly under the Piriformis muscle. If the Piriformis muscle becomes inflamed (tough glute workout), it often radiates pain like sciatica. Good news - both require the same exercises.


Since Mom is 83, have her warm up - walking around the house, "marching" in place. Then perform some stretches designed to lengthen the glute (butt) and hamstring muscles. She needs to stand more than sit - sitting keeps everything very tight!


While recognizing that aging bodies are more susceptible to injury, it is critical that elderly men and women move. Often they will become sedentary because movement, in all honesty, can be painful. However, the lack of movement makes that initial soreness and fatigue worse. So be sure to have Mom walk. I know we often find ourselves saying things like, "Don't get up Mom, I'll get your tea for you." When in actuality, she needs to get up and move so feel free to offer assistance if it is needed, but remind her that even walking to retrieve something is exercise and it will benefit her greatly.


If you (or any reader) would like a paper copy of some specific exercises that are safe for those in their 'Golden Years,' please email me directly at rockworkout@gmail.com

Monday Myths Debunked - Stretch 'em like a band of taffy!

We have all heard the many benefits if daily exercise so we tend to make sure that we squeeze in a workout, even if it's a quick one during our lunch hour.


However, what we don't account for is time spent stretching. It is so easy to bolt to the treadmill and run, or get a few quick sets in on our favorite weight machines. In fact, many believe stretching isn't important which can be a very detrimental misconception.


So why is stretching so important?


First and foremost...Injury Prevention! Stretching your muscles makes them more resistant to the stress you are about to place them under. After properly stretching your muscles, you will enjoy an increased range of motion and a decreased rigidity in your muscles.


In addition to injury prevention, stretching helps reduce tension, increase coordination and improve balance.


Unfortunately, many are misinformed about when to stretch. Most believe stretching should occur right when you get to the gym, and before you begin any exercise! That can be an injury inducing misconception. Think of your muscles as taffy. When you stretch cold taffy, it breaks. However, when you stretch warm taffy it is more pliable and receptive to the harsh motion and stress you are placing on it.


So when should you stretch? First, you should warm up with a brisk walk or some other light cardio to raise your body temperature - creating warm taffy. Once your body temperature has risen and your muscles are ready to be stretched, it is important to do some sport specific exercises that will prepare your body for the strenuous workout ahead. For example, if you will be running, be sure to do stretches that target the hip flexors, calves, IT bands and shins.


Now, you have finished your workout routine and are about to head home...STOP! Don't forget to stretch after your workout as well. Stretching after will prevent soreness the following day and aide in injury prevention. Light stretching at the end will also help bring your body back to a resting state.


I realize not everyone has time to embark on an extended stretching routine. Heck, most of us are lucky if we manage to get a daily workout in our schedule. But taking a few extra moments to warm up your muscles, and stretch after a workout, will help you steer clear of injury and get the most out of your fitness routine.

Cardio Strip Fit

There's a new class in town for those who feel a little saucy and want to have fun. Rock workout is holding a complimentary strip fit class, Tuesday, July 7th at 5:45 pm. Bring your heels, your sense of adventure and join us for this amazing class taught by Michell Jefferson.

Michell is a former Ram's Cheerleader. But more than that she is a highly accomplished dancer who has performed with such acts as Vanessa Williams, Nelly and Tyrese. Michell will use her extensive performance background to give you the best workout with the most fun.

We recommend that you wear at least 2" heels to get the proper hip movements. Comfy clothes that give you a good range of motion are the best. Don't worry we won't be removing any items of clothing!

Our goal for Tuesday evening is to introduce you to a fun cardio program that doesn't feel like exercise.

I breathe in. I breathe out.

When you lose your breath do you have a tough time getting it back under control? Do you feel like you struggle to take a full (also called deep) breath? When you breathe, which body part moves - just your chest or your entire abdomen and back?

Breathing does two things - provides fresh oxygen so your brain and muscles work properly; and disposes of the carbon dioxide waste (the equivalent to the exhaust from your cars engine). Breathe slowly and fully. With proper breathing, blood cells get the new, oxygen-rich air instead of slightly used, stale air. Experts estimate that proper breathing helps your body eliminate toxins 15 times faster than poor, shallow breathing. You'll be healthier and be able to perform better (mentally and physically) with less stress and will feel more relaxed!

To get the full benefits of good breathing, try the following:

Relax! Lie on your back or sit in an area that is dimly lit - bright lights can be very distracting. Close your eyes. Now, listen to your "regular" breathing for a moment. Don't think about changing it, just acknowledge the feeling. Relax your face, your neck, your cheeks, your jaw, your templates, even your tongue.

In and Out: Practice breathing correctly - in and out of your nose. Take long breaths in (counting to 8 often helps) - don't force it (you shouldn't be able to hear your breath coming in or out). Exhale slowly (count to 8 again). Now you are drawing slow breaths, not gulping in or blowing it out. feel the rhythm of your breathing.

Don't Breathe with Your Chest: Good breathing is done through your lower torso, rather than the upper torso. Each breath should expand your abdominals, your lower back and ribs. Relax your shoulders and try not to breathe with your chest. Put your hands on your stomach and feel the rise and fall. Don't feel it? Think about inhaling starting at your toes! Don't be afraid to "push" out your stomach - soon your stomach will move more freely.

Embrace the Feeling: Feel the good air entering your lungs and feel the stale air leaving your body. "In with the good, out with the bad" is definitely true. Make sure that you exhale as long as you inhale to make sure all the "bad" air is gone. Remember, long slow breaths. Most people take 12-16 breaths per minute. Ideally, it should be 8-10. Now try to make your exhale a little longer than your inhale for a while. Pause for 8 counts after you exhale without taking a breath. Don't worry - your body will force you to breathe as necessary! Think about expanding your lungs, making them as efficient and clear as possible!

[article by Master Trainer Val Strang, with excerpts from Mike Kramer - staff writer for sparkspeople.com]

Wondering Wednesday (Thur Edition)- Eliminating Stomach Flab with Nutrition and Fitness

Wondering Wednesday is here again! As always, I am answering readers' questions and I encourage you to leave a comment with a question or email me directly with any health, fitness or nutrition inquiry.

Weekly Wonder - I know you can't "spot" train, but I've been doing boot camp off and on for about a year now and have seen definite results, especially with my arms. However, I want to lose some "flab" or inches around my mid section. It doesn't ever seem to change and I'm getting a little discouraged with it.

I also need to improve my posture, which would help, but I'm usually carrying around a kid or two or on the floor playing with them, and I tend to resume my poor habits.

I know that my diet/nutrition is probably to blame, but I have a hard time with that as well. I have 3 kids (ages 5, 3 1/2, and 19 months) and the second I walk in from boot camp as my husband is walking out to go to work, they are running circles around me to eat, play, help with this, change a diaper, etc - I seem to just eat what I can as fast as I can and its not always healthy and then I'm just hungry all the time.

Answer: Flab around the middle – yes, posture exercises make that diminish! Make sure you perform two to three back exercises for every front exercise… when hanging on the floor with the kids, do some forearm planks (keep your shoulders pulled back and waist band lifted).

To lose “flab” - exercise is hugely important, but nutrition is about 75% of it! When the kids are resting, or anytime you make dinner – cook in batches. Make extra chicken breasts – slice them up, put a serving size in a baggie and store in fridge (lasts about 5 days); buy the salad pre-made and presto…instant healthy lunch! Breakfast? Scramble an egg or two while making the kids’ breakfast – it only take a minute. Hard boil some eggs (I do a dozen at a time) for snacks.

NEVER, NEVER CLEAN YOUR CHILDREN’S PLATES! That's the worse habit a Mom can have -and we have all done it.

There is a reason the airlines announce to place the oxygen mask on yourself before you place one on your child…cuz if momma ain't healthy, everyone suffers. It’s ok to tell JR he has to wait for you to do something with him while you make your salad; children need to know that you value yourself too!