READY OR NOT HERE COMES 2015!

Wed. 12/31/14:
It’s just about a wrap for 2014!
It’s been a pretty good year…I have nothing to complain about! I’ll just work to make 2015 even better.
The plan for 2015 is to keep promoting a healthy lifestyle for everyone…especially for those who have more trouble. I will also continue to write articles that include healthy tips, tricks and plans.
I will have a huge focus on posture and body awareness! This is the foundation for everything! Posture has to be solid…or trouble looms ahead. There will be lots of FOUNDATION TRAININGS success stories and pictures. I love FT…it works, it’s a “go to” pain management tool and it can be done anywhere/anytime.
I am adding corrective exercise to my arsenal also. I am presently in the middle of a class for certification. I hope to have that finished late January maybe February.
Of course, after all that posture work/body awareness work we still have to work out! I am still a fan of the 15-30 minute total body type workouts. I think they are the best! Don’t worry, there will still be some weight lifting.
I thank everyone who reads my site and all the clients I work with. Helping others to learn how to better take care of themselves is very rewarding and it keeps me doing the right thing also.
Everyone be safe tonight and let’s make 2015 the best year ever!
Movement Matters!
Stevey

WHAT’S IN YOUR 2015 PLAN?

Tue 12/30/14:
Have you come up with your plan of attack for the New Year about your healthy? If so, that is awesome. If not, let me offer up a few suggestions.
1. Choose one or two things to implement into your daily routine and commit to it. For those of you who are overweight and make poor choices on food choice and exercise. Keep things simple…just start with changing one or two things so that it’s doable. For example: I will prepare leftovers for the next day’s lunch instead of going out for lunch.
2. Commit to getting up a little earlier and take a walk…even if it’s only 10 or 15 minutes. It will refresh you and start you day off with an energy boost. You can later add a longer/faster walk or even jog. You could take a 10 minute walk, come inside and do 10 squats, 10 push-ups and 10 planks. Make exercise simple!
3. Get an assessment. The new trend in fitness is WELLNESS! Get a posture assessment. A lot of pain issues are derived from poor posture. It’s a fact! Get you posture corrected…it will line the joints up better, help the muscles work better, give you more mobility and help get you out of pain. If you are not in pain…you want to do more.
4. Learn Foundation Training! This goes along with posture. Foundation Training should be in a staple in everyone’s exercise program and daily life. FT will help with posture issues, increase strength and flexibility, improve balance, and decrease back pain. I practice it daily and it works!

The only thing in life we can control are our choices. To be health you have to make choices. I wish everyone would make the choice to be healthier, but they don’t. I will continue to help motivate those individuals and anyone else to choose a healthier way to live.
Have a great day!

HOW ARE YOU EVOLVING?

Monday 12/29/14:
Hard to believe 2014 is just about gone and it all seems like a blur!
In preparation for the New Year let’s talk about what’s happening to our bodies and what will happen if we don’t work on our posture, our movement, and our diet. Take a look at the picture below:

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Take a minute to think about how we evolve…
We start out in the womb all curled up in a ball. We enter the world not yet ready to do much of anything except eat and sleep. As we gain strength we hold our head up and start to crawl. We start figuring out we can get places by crawling around, but it’s not enough. All that crawling got our legs, hips, shoulders, core stronger…we start walking…how cool is this?
We have evolved into active children. We get to spend years like this just “playing”! Run, jump,push,pull,bend just non stop movement all the time! What a freedom it is!
Then we turn into young adults. This is still pretty cool, but now we have to go to work everyday. Most of us sit behind our desk 6-8 hours per day.. Some of us will have jobs on our feet all day like retail or factory work. Some will have harder labor jobs like construction or heavy lifting type jobs. We develop poor habits thru the years because of a lot of these jobs. Sitting is on top of the list as being hazardous to our healthy. Standing all day is better than sitting, but you better be getting some range of motion in there or your muscle are just going to shorten up and get tight….just like sitting. The hard laborer job has plenty of movement …but is it proper? Are they lifting properly, bending properly? All these jobs are worthy employment…but when we retire we don’t want to look like the picture above!
Make your goal for the New Year to learn about your posture! You can fix that forward head position. those rounded shoulders can get better. You can turn those feet straight ahead instead of walking like a duck. You do have a core and you can learn to use it properly. You can fix your posture…so that you can breathe better. There is so much
that you can improve about yourself…if you just learn about your own body.
Don’t end up like those photos…start improving today!

AWARENESS IS KNOWLEDGE!

Friday 12/26/14:
Hoping everyone had an awesome Christmas and lots of good food. We are on the down side to ending 2014. Still more food, celebrating, football games, and family/friend time. Everyone enjoy!
As for me I am always spending time learning about the body and helping people improve their posture, fitness and help decrease their pain. Of course, I am a fan of taking care of the body the most natural way possible.
Lots of healthy food, better movement patterns, exercise using better movement patterns. The body is a magnificent machine that needs to be oiled and lubed, hence “movement”. This is how we maintain the flexibility/strength and the integrity of the muscles and joints. I can not begin to explain how in depth the brain and muscular system work to keep us moving. I can tell you that way to many people eat poorly, sit to much, have bad posture. The combination of these three things is detrimental to our health and well being. So, my focus is on helping individuals improve in these areas. Improvement in these areas is mandatory to reduce pain, protect joints, strengthen our muscular system and to keep us moving in a proper way. So, here’s to 2015 and better movement!
Below is an example of just something small… Do you know what your posture really is?

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The picture says it all! This is what FOUNDATION TRAINING will do for you!

THINK MOVEMENT

Mon 12/15/14:
Let the week begin…
MOVEMENT will be the focus for 2015! MOVEMENT is exercise! The everyday parent, teacher, preacher, professional…we have to get moving more. We are basically awake 16 hours a day. Eight to ten of those hours are at the office behind a desk. The other 6-8 hours are sitting at home relaxing after that long work day. Or maybe sitting at a bar for a drink and dinner…then we go home to relax. Maybe you had to be at a ball game and sit in the stands for another 2 hours? Get the picture? Just because we are busy…which most of us really are…doesn’t mean we are moving enough. On top of that we are probably moving with poor movement patterns.
I realize you probably never even think about moving or how you move…but this stuff is important! The may we move now is going to play an important role in how well we manage as we approach the senior years.
I have been a fitness advocate for many years now…trust me, I have my own pain issues. Learning about your body…your posture, your movement and the adjustments you can make to live better and with less pain is most beneficial.
So, all that being said, rethink your fitness/health plan for 2015. Think movement! Think posture! Think improving how you sit, stand, walk, jog, squat… True health and wellness is is being in tune with your body…feeding and moving it well.
Looking forward to 2015!

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STOP “OVER TREATING” BACK PAIN

Wed 12/10/14:
Some 80 million Americans suffer with back pain. Back pain is the number one reason people miss work and head to an ER. The estimated cost to treat back pain is 86 billion dollars annually. Really! What makes this even more outrageous is the majority of these back pain cases are over treated and the treatments ordered are unnecessary because they are not going to treat the root of the problem. By the time you add up the narcotics given, the MRI’s, CT scans, physician fees, ER fees, and whatever costs…it is out of hand. I am by no means minimizing back pain! I am in that group who have suffered with back pain most of my life. Back pain does hurt and can be debilitating! The truth of the matter is: most people have back pain for 2 reason…Poor Posture and Obesity! Poor Posture creates mechanical problems with the muscles and joints. Obesity can cause some of the poor posture. Also, bearing to much weight on our frame….stresses the muscles and joints. It is a viscous cycle! Posture and weight are 2 things we can change and/or control. Pills, X-rays, MRI’s any other tests, and Dr visits do not fix posture or obesity! Only the individual can do this.

Americans…if you want to feel better, if you want your back pain to stop…you are going to have to take charge of your body. If you are overweight…you must get the weight down. Yes, you might have to pay someone to help you. Get your posture evaluated! Get your daily habits evaluated. These things you can change.
Learn FOUNDATION TRAINING! This technique is practically a miracle cure for people with back pain. As I stated earlier in the article I have suffered with serious back pain for many years. I do watch my weight, I do exercise, I get chiropractic adjustments, I get massages…all these methods help…adding FT has eliminated the chronic back issues I have had. I still do all the listed treatments and always will. Treat your body with respect and take care of it.

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CHANGE THE WAY YOU THINK ABOUT EXERCISE

Mon Dec 8 2014:
Here we go MONDAY morning…get out there and face the day head on!
Only 15 more days until Christmas also…then 2015 starts weather we are ready or not.
I hope health and fitness is on your agenda for the new year. If you are one of those who start a diet, start walking, start lifting weights or whatever activity…then you quit…let’s take a look at why people in general give up so easily.
Probably the number one reason is lack of time. People will not get up earlier than usual or they are to tired after work. Reason number 2 are the kids. The kids have to be here and there. Lots of people just hate to exercise! It’s to hard, it hurts, I don’ t know what to do, I can not afford it. These are the most common reason I hear about why people give up on their exercise routine.
Let’s change the way you look at ” exercise”. First, let’s change the name. Let’s call exercise “movement”. Let’s just focus on moving through our day.
Next, take a look in the mirror….what do you see? Really see? Are you overweight? Does your head jut out? Are your shoulders slumped and rounded? Do your feet point out to the side instead of straight in front of you? Does your back hurt if you sit/stand to long? Do you see that hump starting to form in your mid back?
If you answered yes to any of the questions then you need to get back to basics! Everyone knows you can not build a house on a weak foundation. Same thing for your body. If your body is out of alignment, your posture is poor you have to much weight on your frame…you are just asking for problems. Get your posture evaluated. Learn FOUNDATION TRAINING! So many aches and pains can be managed or stopped just by correcting posture. FOUNDATION TRAINING will put you in better posture. The movements you learn will be practiced in better posture therefore , the muscles are stretched and strengthened in a correct movement pattern. Muscle memory learns the pattern thru practice and before you know it things in your body start to change. You stand taller, you walk taller, you breath better, you feel stronger, the posterior chain muscles are now working and doing their job…which is to help you be tall and bear weight over your hips. It’s a beautiful thing! Better posture means better alignment which means less pain!
So, for the new year your exercise plan should be re-worded. For 2015…I will start a healthy body plan! I will start with my foundation(your frame). I will get my posture evaluated, see what some of my imbalances are and then apply my FOUNDATION TRAINING movements to strengthen my weak links. I will then practice my better movement patterns thru the day by “moving” more. I will not sit at my desk for long periods of time anymore.  I will get up and move in my better posture.  I will even work standing up when possible.  I will take walks in my better posture.  I will lift weights using my better movement patterns.

All of us had these good movements patterns as children.  Somewhere along our individual path of live we stopped using these patterns and created these improper patterns.  We didn’t mean to do it…it happens thru a variety of reasons.  The important thing to know is…we can go back to a better way.  FOUNDATION TRAINING will help you find the way to better posture, movement patterns and less pain.

Let’s get started!  Contact me for an appointment.  If I am not in your area clink on the FOUNDATION TRAINING tab.  You can order a DVD, book or find a trainer.  FOUNDATION TRAINING works!

PLANKS

Fri 12/5/14:
PLANK BABY PLANK!!!! If you do not have a lot of time to exercise…do a few planks! Planks get that heart rate going a little bit, strengthen a lot of areas, help balance and really get that metabolic tissue in the shoulders burning!
Please learn how to do a plank and variations properly! Mans good as they are for you…they will hurt you if done incorrectly.
5 Benefits of Doing Planks
Planking has become increasingly popular for core strengthening, and for good reason: it works – in large part because it engages multiple muscle groups simultaneously. What are some of the benefits you can expect from adding this exercise to your regular routine?1
1. A Toned Belly
Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.

Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy.

2. Reduce Back Pain

Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back. According to the American Council on Exercise (ACE):2

“Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”

3. Flexibility

While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.

If you do a side plank, you can also stretch out your sides (especially if you extend your arm up over your head in line with your body). To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.3

4. Improve Your Mood

Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.

5. Improve Your Balance and Posture

To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides.4 In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

LOW BACK PAIN: ICE VERSUS HEAT TREATMENT

Fri 12/5/14:
Happy Friday people!!!
It’s that busy time of year…between work, shopping, decorating and extra cooking our back pain may flare up. Anytime back pain raises it’s ugly head reach for the ice pack.
Low back pain (LBP) can strike at any time or place, often when we least expect it. There are “self-help” approaches that can be of great benefit, but many of these approaches can fail, or worse, irritate the condition. Here are some “do’s and don’ts” when self-managing low back pain!
Ice vs. Heat? Typically, people are almost always confused about which is better, ice or heat? This decision can be significantly helpful or hurtful, depending on the case. Generally, “ice is nice,” as it vasoconstricts and pushes out inflammation or swelling, which usually feels relieving and helpful even though the initial “shock” of ice may not be too appealing to most of us! This is probably why MOST people will wrongly choose heat as their initial course of self-care. This is usually wrong because heat vasodilates, which draws blood into the injured area that is already inflamed and swollen, thus adding more fluid to the injured area — sort of like throwing gas on a fire! Heat may feel good initially, but often soon after, increased pain intensity and frequency may occur. When LBP is chronic or NOT new / acute, heat can be very helpful, as it relaxes muscles and improves movement by reducing stiffness (but never use heat more than 20 minutes per hour). Also, moist heat is better than dry heat…say, a heating pad.

The biggest mistake about the use of heat is leaving it on too long – some people even burn themselves with a heating pad they’ve left on for hours of continuous use – sometimes overnight (PLEASE DON’T DO THAT!). When using ice, there are MANY ways one can apply it. If you only have 5-10 minutes, that is better than nothing! However, an ideal approach is to apply the ice pack or bag as follows: On 15 min. / off 15 min. / on 15 min. / off 15 min. / on 15 minutes (total time: 1:15 hr). The “off 15 minutes” helps the area to warm up by allowing the blood to come back into the low back area, which avoids frost bite and sets up a pump-like action. Even better is an approach called “CONTRAST THERAPY” where we start and end with ice and use heat in between as follows: ICE 10 minutes / HEAT 5 min. / ICE 10 min. / HEAT 5 min. / ICE 10 min. (total time: 40 minutes). This approach creates a stronger pump-like or “push-pull” action that pushes out fluids/inflammation (with ice) followed by pulling in fluids (with heat). Both approaches are effective! If you ever feel worse after icing, PLEASE STOP AND CONTACT US, as you may have a unique case or situation.

As for how active to be…that will vary between individuals. Do take care and not over do it. The worst course of action is to get in the easy chair and do nothing. “Motion is lotion”. Movement is good. If you happen to know FOUNDATION TRAINING some decompression breathing would be very beneficial! Some gentle Founders would do wonders also. Of course, you would have to know how to perform the exercises correctly. Listen to your body….don’t let back pain get you down for the holidays!

Give a gift of FOUNDATION TRAINING for Christmas. You could change someone’s life.

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A HEALTHY DIET CAN WARD OFF ALZHEIMER

Wed 12/3/14:
FOOD… Affects everything about our body. The body is a beautiful machine.
We have to feed it properly, move it properly, rest it properly, water it properly… The human body needs daily love and maintenance. What we put into our body matters! If you choose to feed it mainly hydrogenated fats, to much sodium, to much sugar, soda, cigarettes, artificial chemicals, drugs… You will dearly pay a price!
Your diet has major implications for your Alzheimer’s risk. Diets high in carbohydrates, and diets low in healthful fats, lead to Alzheimer’s disease
Research from the Mayo Clinic shows that diets rich in carbohydrates are associated with an 89 percent increased risk for dementia. Meanwhile, high-fat diets are associated with a 44 percent reduced risk
Alzheimer’s is directly related to chronically elevated blood sugar levels
Women given cholesterol-lowering statin medication have a 44 percent increased risk for becoming a type 2 diabetic.
We have all been blessed at birth with a wonderful machine…our body. Treat it with love and care. Feed it well, exercise it. Move it. Let the mind learn and explore. Let it play. It’s the only body you will ever have. As it ages things will change…but things do not have to change for the worst…
Eat well…be well.
Have a great day!

The ALZHEIMER info came from an article Dr Mercola wrote.