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!

COULD YOUR GLUTES BE THE CAUSE OF YOUR PAIN?

Mon 11/17/14:
So many of us have back pain, knee pain, weak ankles. Why do we have these issues? Granted, if you have suffered a trauma or have been playing a sport and blew the knee there is your reason. I am talking to the everyday person who goes to work, takes care of the family and may or may not exercise. I can pretty much bet you have weak glutei and improper movement patterns.
The glutei are very large and strong muscles. The glutei have multi function roles…stabilization and extension. The glutei support our frame when standing and being mobile. The glutei work with our hip, pelvis,hamstrings to helps us do a number of daily life activities and powerful athletic activities. The glutei work with our back muscles to stabilize our spine and provide protection to our spine.
Having a weak glute is a formula for weakness and injury in our body. Weak glutei is a leading cause to low back pain. If you keep pulling your hamstring it could be your glutei is weak and your hamstring is doing too much work.
How do our glutei get weak? SITTING! In this day and age the average person spends way to much time sitting. After all, we do have to go to work… If you have a desk job you are most likely sitting 6 of the 8 hours you are there.
How do we solve the problem and start working on our glutei? We just flat out have to move more. Get up from the desk during the day. Talk a quick walk during lunch. Learn Foundation Training. FT will focus on the posterior chain and help strengthen the glutei. Learn to squat properly. Learn to do a single leg dead lift. All these exercise involve the glutei, hips pelvis and hamstrings. All of us need these muscles groups to work properly! Even more so as we age. These muscle groups will help prevent falls keep us moving, reduce bone issues, and keep us in our homes and not the assisted living facility.
Learn FOUNDATION TRAINING and get that posterior chain activated!

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WHY CAN’T WE HINGE OUR HIPS ANYMORE?

Monday 10/13/14:
Good morning everyone! Wanted to share a little about some of the new clients I have just started. First of all the majority of them are over 65. I think this is so awesome! Secondly, these people are not really over weight and lead active lifestyles. They do have postural issues and some low back pain. They have heard about Foundation Training and have seeked me out to help teach them to improve these issues which in turn keeps them moving well.
As I start with them I take a few pictures and just watch how they move. The one thing most everyone has in common is the inability to hinge at the hip. Foundation Training is all about re-learning how to use our hips for movement and support.. How have so many people forgotten to hinge at the hip? It’s just now people over 65 either….I have worked with much younger people who just bend over…no hinge happening at all! No wonder so many people have back pain.
The hip hinge is basically a shifting of weight back into the hip, glute, hamstring,calf and heel area. Why is this so difficult? One main reason is posterior chain weakness. Society sits to much! All this sitting on our glutei has made our posterior chain muscles short, tight and weak. So now, if you try to hinge at the hip… your brain let’s your knee or your quad know it better help the the hip out. Now your are hinging with the front of your body supporting you. This is so wrong and will create havoc in your knee, your back or both.

Look at the pictures below…an improper hinge…notice where the knees are. Look at he proper hinge…weight back over heels and the knee in line with the ankle…not in front of the toes.

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Learn FOUNDATION TRAING! Proper movement patterns, strength, flexibility and mobility are greatly going to improve your health and quality of life!

THE THREE PRINCIPALS OF FOUNDATION TRAININGS

Tue 9/23/14:
FOUNDATION TRAINING is is an innovative training technique to re-learn movement patters and to teach your body to work against the harmful effects of gravity. Why do we need to re-learn movement patterns? First of all gravity plays a part. Gravity pushes against our bodies all day long. When you factor in things like sitting at a desk for 6-8 hours a day with gravity pushing against us…it takes a toll on our bodies. We need to focus on standing up tall again, strengthen our muscular chains and our core, and breathe deeper engaging our lungs and diaphragm to help win the battle against gravity.
Below are the three principals of FOUNDATION TRAININGS directly from the mouth of Dr Eric Goodman who developed this technique because of his own back pain.Three Principles Should Be Present In Daily Movement

The three principles are:

Anchoring. This process takes place at the base of the pelvis to the arches of the feet. Your feet, in most cases, have very little grip strength or flexibility, and you’ll want to work on that. Your feet are not useless lumps of clay you slap on the ground. They are anchors for your entire body within a sea of gravity. So push back. Stand as big, broad, and as tall as you can.
“Grab the ground with your feet. Get your arches and toe muscles to work. Get your ankles to work with a strong foot and you will have strong ankles. All that has to be strong to help you push back against gravity. This is regardless of your age. The older you are the more you likely need to learn this process, just take it slow and be steady.,” Dr. Goodman says.

Decompression. The basic principle here is to actively lift and widen your rib cage, while simultaneously strengthening the muscles required to keep it there. Breathing into your rib cage is of tremendous importance and many people have nearly lost their ability to efficiently expand and contract their ribs, and ultimately their lungs.
Integration. This is where the exercises begin to show off. As you develop the strength to effectively Decompress and Anchor your body, you will naturally be able to integrate this process in to daily moves. This term also describes our important process of integrating muscular chains to better support the body all around.
According to Dr. Goodman, most people will notice a difference in their body within a week or two. Within three weeks, you should notice profound differences, provided you’re doing the exercises five to 10 minutes every single day. You don’t need to worry about recovery here, as you’re not exercising your muscles to failure, where you’re breaking down microfibrils in your muscles that would need time to repair.

“You’re simply re-patterning and repeating a better pattern. You’re not trying to break an old pattern. You’re just repeating a better one and eventually getting there,” he says.

Postural exercises such as those taught by Dr. Goodman are critical not just for properly supporting your frame during daily activities. The movement retraining process will stabilize your body so that you can safely perform high-intensity exercises without risking injury due to poor postural movement.

FOUNDATION TRAINING really does work! It will not work if you do not take the time to learn it. Contact me for more information or to set up a session.

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