PLAYING IN THE BACKYARD

Practicing a few animal moves in the backyard.  

A great way to stretch before and after yard work.  A great way to work on strength and mobility.  

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FOOD/POSTURE/EXERCISE…ITS ALL A CHOICE!

Wednesday 6/17/15

My philosophy on the body…

Do everything you can now to keep your body healthy.  Feed it with fresh vegetables and good cuts of meat.  I talk about a lot of topics on taking care of our bodies, but what we feed our cells, muscles, bones, blood and tissue is at the top of the list important!!

Posture.  Anything that causes poor posture will, over time, affect our joints.  The better posture you maintain as you age the better your body will move mechanically.  Poor posture catches up with people over time.  So many people tell me, “I have always had bad posture”.  We do not usually feel the effects of poor posture in our youth, but as we age the wear and tear of musculature working out of sync really hits us hard.  Back pain, joint pain, curves in the spine develop, we start getting bent over, we can not walk/sit or stand for long periods.  These are some of the issues that develop because of poor posture.  What’s worse…these ailments are progressive if changes are not made.

Exercise.  We all need to move.  Everyday, as often as possible.  The soft tissue of the body needs blood flow and oxygen.  The muscles move the joints…joints need range of motion work.  The brain signals the muscles what to move and how to move it.  Movement is a complex “SYSTEM” of communication between our brain and musculature.  This system needs to be utilized through a variety of ranges and loads, so that the “system” works optimally.  Lack of use causes atrophy, weakness, adaptation and poor communication…period!

If you want to be the middle aged person with no energy and no motivation to take a walk or play with grandkids, then so be it.  That is a choice.

If you want to be bent over or take pills everyday for your pain issues…then so be it.  This is a choice also.

If you want to be the person who who choose to accept their obesity and just keep eating.  Obesity affects the soft tissue and joints and organs.  Then so be it…again, another choice.

If you want to change, if you want to move better and feel better, if you want to age well…it is not to late!

Our bodies are great learning machines.  You can reverse some of the damage caused by poor diet and poor posture. 

I am off for my walk, some FOUNDATION TRAINING warm up…then to the gym.  Get up and start changing…

Hoping I motivated at least one person today!

POSTURE AND BALANCE: THE KEY TO AGING WELL

What is balance exactly?  

Balance is the ability to maintain your center of gravity within your base of support.

Posture is th ability to balance our head over shoulders…over our torso…over our pelvis…between our feet.  The feet are our base of support.  In actuality we all are in posture everyday…most of us are in poor posture due to the fact we have lost the ability to balance our posture between our feet in proper alignment.

An example would be a pretuding forward head developed from years of sitting at desk looking at a computer screen. That forward head is out of balance.  The forward head puts strain on the neck and shoulder muscles causing them to over stretch and become tired. This causes a cycle of adjustments in the body to help compensate for the forward head.  

Take a look around next time you are in a mall or grocery store.  Look at all the people just going about their life.  Look at all the different postures.  How many good -balanced postures do you see?  Probably not many.  Matter of fact someone with really good posture will stand out in a crowd…good posture is very attractive.  

How do you think some of the elderly get so bent over?  So stuck in a stooped position?  Why can’t they pick their feet up when they walk?  Why do they shuffle?  The answer is years of poor posture.  They lost their ability to balance the head over their shoulders in proper alignment long time ago.  This causes the body to alter mechanically in order to remain upright.   The muscles shorten or tighten. The bones and joints shift causing friction and degeneration.  How many of you have parents that you worry about taking a fall because their balance is so poor?

There is absolutely no one has to age poorly.  Age does not cause bent over crocked bodies.  

Start working on your posture today.  The better you can balance your head over your shoulders…over your torso…over your pelvis…between your feet (your base of support) the more efficient your muscles will work.  This stuff is important.  I realize no one ever thinks about their posture or how they move…but it is the key to aging well and moving well as we age.

POSTURE CHECK SAT. MAY 16 9:30 AT FLOWOOD YMCA…YOUR OPPORTUNITY TO GET STARTED!

MOVEMENT MATTERS!

INTRINSIC CORE INSTABILITY

Mon 3/9/15:

INTRINSIC CORE MUSCLES are responsibile for joint stability, mobility and posture.  

Our frame is made up of a bunch of bones stacked upon joints.  All of this is covered with layers of soft tissue…muscle, tendons, ligaments wrapped up in fascia.  Our human frame is a movement machine.  We are not built to sit or be non-mobile.  We are made to move…a lot.  

As an infant we had to learn how to move.  We start out just looking around swinging and kicking our limbs.  We gradually learn to roll.  We progress to rolling to sitting up then into crawling.  What is really happening during these stages is intrinsic core strength is developing.  That rolling, crawling baby is using their core to get them up from a lying position…the arms and legs are not yet strong enough.  The core muscles are on stabilizing so the baby doesn’t fall over…if the baby does fall over they roll right back up.  Thru crawling, the core is firing helping with balance.  The baby keeps their head up with a long straight spine.  The baby is developing strength in the shoulders, back, legs, arms and wrists.  The baby brain is working in unison with the muscles teaching integrated muscular movements.  This is how ALL of us started out moving…

What has happened thru the years?  Where did our core strength go?  Why are we bent over?  Why are we having pain?  Some of us can barely walk now!  The brain still sends signals, but now it signals the knees to help you sit.  Maybe, you have to give yourself a push with your arms to get out of a chair?  

We can do better!  For me, I am getting back to basics.  I have my own compensation patterns.  I have a right hip issue…nothing severe…but I do not want it progressing.  If we do not work on our movement when we have these issues…we will be worse off.  No cane for me!

I am implementing rolling and crawling patterns into my training.  I have tried some rolling exercises…much harder than it looks.  This shows my core weakness…yes, you can have good mobility and still have intrinsic core weakness!  This probably explains why most of us have back pain!  If your core is not stabilizing…your back is probably doing the work.  Crawling is a cardio/strengthening technique.  Going back to the baby…they are in training with all that crawling!  As soon as they develop enough strength…up they go onto 2 feet!

For those of you who say you have never worked out…yes you did once upon a time ago!  

Get back to basics.  Practice rolling and crawling…I am!  Don’t worry, I will be keeping you posted because this is important.  Of course, Foundation Training will go along with this very well.

Have a great day!

MOVEMENT MATTERS!

Stevey

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

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!

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!