10 for 10! Transform, New Start NOW!!

Nothing like a new year to gain a new perspective, and a fresh start! It is a great time to put your dreams to paper, make a plan, and set it into action. Without a good plan, there is very little achieved. I too am planning a new start with the Newstart program that I wrote about last year.

Just for a refresher the program was; N (nutrition), E (exercise), W (water), S (sunshine), T (temperance), A (attitude), R(rest), and T (trust in God.)These articles are all on the website http://workoutwithwendy.blogspot.com if you would like to review them. This year I thought we would try to put these into action!

Let's first discuss some of the tips, then we will see how they can be placed into an action plan.

TIP #1

One of the most overlooked things it seems is an adequate consumption of water. Cold water is actually the best, it absorbs more quickly. Water is critical for EVERY function in your body. If you are exercising water can make or break your workout. It is important to consume water prior to your workout, during your workout, and within 30 minutes after your workout out.

Studies have shown that an inadequate amount of water can hinder your workout, and eave you literally without steam. So drink up!!

TIP#2

Lifting weights is a great way to crank up your metabolism. Studies have shown that lifting heavier is better. For example lifting 20 pound weights, instead of 10 pound weights, for the exactly the same volume, the 20 pound weights creates a larger metabolic increase. There is a greater amount of protein broken down, requiring more energy to repair and recover.

Another benefit of the heavier lifting was/is an increase in your sleeping metabolic rate by nearly 8%- almost 5 extra pounds per year!

TIP#3

Use your whole body. Why walk and not involve your arm? Why do a bicep curl and not move your legs? Whole body movements burn more calories, and cut workout time in half.

TIP#4

Circuit training ( a series of exercises back to back with little or no rest) can increase your heart rate and elevate your calorie expenditure by twice the amount, and create a greater post workout recovery demand. Cutting back on the breaks also can be a huge time saver.

TIP#5

Use commercial time while watching your favorite television shows for exercise breaks. There are approximately 28 minutes worth of commercials in an hour long show. Try not to elevate your heart rate too much late at night, though. This can impair your recovery.

TIP#6

Research shows that interval training, or sudden burst training improves the bodies ability to produce fat burning enzymes. This involves exercises that challenges you. During these intervals/sudden bursts (running, circuit training, kettlebells, spinning/cycling, jumping rope...) you will not be able to talk, you will be breathless! All of your focus should be on the activity you are participating in.

TIP#7

Use an exercise journal, as well as a food journal, to keep yourself on track. Journaling is a great way to measure improvements, as well as recognize patterns (good and not so good.) This is a great way to "see" you progress, and to modify your workouts. For example, if I am training to run a marathon, I would log my mileage, time spent running, type of program I did that day (intervals, long run, hills...) Exercise journals can also help keep you motivated. A combination journal is a great tool to keep your calorie consumption and expenditure balanced. A good one will also prompt you to review your goals and create weekly goals to keep you on track.

TIP#8

Make sure you always warm up for five to fifteen minutes, this depends on the length of your workout. Make sure it "mimmicks the activities you will be doing. All workouts should include a proper cool-down period also, involving stretching and mind-body activities. Other components that should be included would be movement skills and drills, balance and "core" exercises. Core exercises should not be compressive on the lumbar spine (ie- sit ups, V-sits). Once again, whole body exercises are encouraged.

TIP#9

Eat a snack of quality carbohydrate and a small amount of protein within 30 minutes of your workout. Plan your snack. This will help your body recover from the activity. And, of course, don't forget the water. Naturally, the size of the snack should also match the effort put forth in the work out.

TIP#10

Partners are a great way to stay motivated. Get a partner with similar abilities and goals. Get someone you can spark some fun motivational competition with!! Competition is a great way to keep you on track when you feel like you are falling off your mark. Healthy, fun competition that is!

So you might be wondering how I am going to put this ALL together....?

Starting now I am looking for six people to enter into my six week NEWSTART NOW!! CONTEST. That is right- CASH!! Six weeks can start the changes necessary for you to begin a new life, new perspective and gain your life back. We will use all of components describes above. We will discuss water, and other fuels for a healthy life, and lifestyle. We will take outdoor walks, and learn to hike, learn to eat, learn to communicate, learn to love ourselves a little better. We will learn the right exercises for our bodies. ALL contestants will receive a complete assessment, and home exercise program for their particular strengths and weaknesses. This will be a nice mind-body program with a home therapy kit to help you along. All contestants will have nutritional consultations (2) Plus, fun, interactive group session on meal planning and recipe ideas. (Yes, there will be food!) There will be cash prizes for different categories to keep the competition fun. There is also a GRAND PRIZE for, you guessed it the Island's Biggest "Miss-Fit" (Male or Female.) There are rules, of course. Call for details!!

Don't miss this one!!!! It's time Avalon.... Lets get healthy together!!!

the best gifts are free!!

the best gifts are free,

are rarely ever found underneath the Christmas tree.

the gift of love,

particularly the love from heaven above,

this is the gift we need to enjoy more of.

instead of cookies, and candies, and cakes,

let's give thanks for all the wonders He makes,

the oceans and skies,

things that give us natural highs...

far from things that money buys.

the love in our hearts,

and the warmth it imparts,

one genuine smile,

goes for mile upon mile-

never going out of style.

an innocent hug and a kiss,

should make any gift list,

Never expecting a thing.

No sadness this brings,

the heart freely sings.

and all heaven rings....

no wrappers are needed,

no boxes and glitz,

a free loving heart,

from the end of year to the start.

a genuine love for each other-

this is what we need to discover

under our trees,

and upon our knees.

the best gifts are always free!!

as we celebrate our Lord's birth,

the God of heaven and earth,

ask yourself what this is worth...

his love for you,

tried and true,

through and through.

this season let's love

by being gentle as a dove,

not bickering,

backbiting and snickering.

no package can be,

anywhere worthy,

of the true love we have from above...

Season's greetings.

Rain...

Sometimes life can seem so perfect. For example, being warm and safe listening to the rain tapping gently on the roof. The air full of the spicy, simplicity of pumpkin oatmeal loaf, ( low fat, all natural... of course.) my puppy rolled up next to me, my classes this morning vibrant and alive.... what more could I ask for? Simple and delicious... If only moments like this lasted for more than just a moment! (Then again, why can't all moments be appreciated for the fullness of what they are. Even the moments that are a little less warm and toasty, do have a purpose.... if you let them.)

Feeling warm and toasty, I plunked down in front of my computer, time to check out my e-mail. A newsletter from a well respected trainer in the industry was lurking in my mail. I boldly opened the letter, knowing it would probably trigger a surge of memories. Low and behold, I was not disappointed.

Only one short year ago, I had the pleasure of attending a 3-day mentorship at Todd Durkin's studio, Fitness Quest 10, in San Diego, California. It was a crazy experience for me. The thrill of visiting "a real trainers' studio," to hear and see see all that goes into a world class facility.

Wow!! You see, Todd is not your "average trainer, " he trains clients from the "average Joe's" to the Drew Brees catagory. He has been named trainer of the year on several occasions by more than one professional organization, published in health magazine, part of the Under Armor new "Prototype of Training" (and, yes, I wear it- with purpose.). He is a trainers' trainer. (I have been blessed to touch base with more than one trainer of outstanding ability.)

What a great experience and opportunity to learn from one of the best... and to top it off -I was sicker than I'd been in years! Humbling, to say the least. Naturally, I wanted to be "part of the group," but definetely felt "out of the loop. I felt so "out of the loop" that I am sure I was even visibly shaking!! Right about then, I decided to get as much as I could out of this experience as humanly possible. I brought back much from this very memorable opportunity, on many levels. Goals and business being one aspect, group and personal training ideas, yet another, but probably a much deeper sense of self. Self and those terrible fears that are ingrained in all of us, it seems, fears that predetermine failure. Paralyzing fears that stop us from being all we can be. What we are predisposed to be. It was a investigation of the spirit within. I continue to this day to challenge that faithless spirit. Without faith, commitment and direction you are destined to travel the road of discontent for a very long time.

The email was a jolt to the senses. It was entitled, "Make your Dream Come True." I opened it to find the same positive, goal driven Todd that I has met a year ago. A real re-awakening of the experience only a year behind me. I thought it would be good to share with you some of the key thoughts from the newsletter, particularly as we approach the end of another year.

I hope you get out a piece of paper, I did. As he explains, in order to make your dreams come true, you need order, a plan, something tangeable you can see, feel, real, touch.... something in your face. People who achieve their goals have clear mental pictures of exactly what it is they are striving for. Write down the following questions, leave room to expand on your answers.

1) Where you in your life right now? Think personal, business/work, home life and spiritually. Reflect on each aspect individually. Where do you excel? Where are you lack?

2) Are you truly content with YOU? Once again think of each aspect of what makes you you.

3)Are you achieving your goals, dreams, visions in these aspects of your life?

4)Do you live in a state of harmony where your values, talents and skills are aligned in your daily experiences? ( This is my favorite question, really focus on each aspect.)

5) What is preventing you from living in a state of harmony? Do you love life, or fear life?

In order to experience our personal best in this life, it is good to have an action plan.

Now that you can see some things emerging on paper, what are you going to do to make the changes to create more harmony, more alignment?

Continue to write, over the next few weeks, an actual plan for change. See it, taste it, pray it, believe it. Make a general plan for the next 3-5 years. The "Big Picture," and break that into smaller pieces, such as one year from right now. From that what can you do in the next 90 days that can produce momentum towards those dreams? It is your momentum that creates change. Keep reproducing that energy, drive and commitment every 90 days. Soon that three year dream will be here. Faith, integrity and perseverance.

Happy New Year to you... and all you can be!! Live and exude an attitude of gratitude, you will be amazed how much easier things are when you live realizing the blessings we enjoy- on a daily basis. Live in the now... plan for the future.

P.S.

Thanks for the email, Todd! God bless you!

Groin, Hip and Hamstring Exercises

Gary is amazing!

Low Back Pain, Workplace Prevention.

Often times, when we are preoccupied with the challenges of daily living, we do things that will place our backs at risk for herniations, end plate fractures ( loss of nuclear fluid), strains and other painful conditions. Although the individual workers play a role in their relative wellness, the employer must be a partner to provide successful outcomes.

Many feel that wearing a abdominal bracing belt will prevent injuries to the low back. This has been well studied and has been frequently noted to cause a loss of range of motion in the lower back. Additionally, during lifting exercises back belts have been linked to increases in blood pressure and heart rate. (Hunter and Colleages, 1989)It appears that during lifting activities with the belt on the blood pressure was elevated by up to 15mmHg, the heart rate was also significantly effected. This leaves individuals that have a compromised cardiovascular system at risk for vascular problems, and possible stroke. Additional studies have also shown that belts lower mean oxygen consumption. (Low Back Pain, Stuart McGill, 2007)

A better approach is to develop programs to help the employee learn better strategies to execute the work needed. Some individuals simply do not move in ways that are back sparing. In a study by McGill in 2003, they noted that workers who had a history of back troubles has a history of "adopting motion patterns that resulted in higher spinal loads!" They concluded that "Kinematic patterns need to be practiced and grooved into movement repertoires." It is evident certain individuals need to practice spine- saving movement patterns every day, especially prior to any heavy lifting to ensure that the movement pattern is successful. Even high performance athletes, it is noted, should practice grooved motion patterns on a daily basis.

Another strategy to prevent over-stressed tissue damage is the optimizing the workers rest break to ensure that the opposite muscle group is activated. It is suggested that a administrative secretary uses their rest break to perform a dynamic movement break. In a study in the 1960's, operators in a power plant responded to a buzzer at 10 minute intervals. The controllers needed to get up out of their chairs and going around the corner to the control panel to make adjustments. There were no incidents of back problems. There were changes made, due to the impression that getting up so frequently was "too strenuous." The job was redesigned so that workers remained seated through the 12 hour shift. There was an increase in back problems, and other related problems. In the final analysis, it appears it is crucial for back health to stand up and take "active" breaks regularly.

More successful programs incorporate the use of variable positioning, or multi-tasking. It has been noted that human beings were not meant to perform repetitive work that emphasizes only a few muscles, or tissues. It has also been noted that "too little activity can be just as problematic as too much. Krismer and colleagues' study (2001) strongly reinforced the idea that the object of good work design is not to make the job easier; in fact some jobs should be made more demanding for optimal health. Good occupational health from a musculoskeletal perspective is achieved when people perform a variety of tasks with well designed rest activities, along with traditional components such as proper nutrition, stress management, sleep, and avoidance of alcohol and cigarettes." (Stuart McGill PhD, Low Back Pain, 2007)

Another aspect in workplace prevention is the designing of ergonomic work areas. The seating and all equipment should be "user friendly." When companies look for effective ways of cutting cost in Workers Compensation cases related to low back injuries they nee d to consider working hand-in-hand- with the worker to eliminate undo stress do to unnatural postures, with creates stress upon tissue, creating pain and damage. In conjunction with a physical activity plan, a personalized plan for each persons work station should be implemented. This avoids many claims, costs and injuries in the long run. Often the worker will have the greatest insight into a solution for any intervention from their experience/s. Another added benefit to having the worker/s involved is that they are more likely to comply is they are part of the process.

These are a few key ideas that have been well studied, and documented, in regard to the very costly, and painful, topic of low back pain in relation to the workplace. It is estimated that 80 percent of all adults in North America will experience low back pain. It is the most common reason for visits to seek help from a physician. We have to think in terms of prevention, and seek spine saving alternatives to how we currently operate.

Low Back Pain.. Popular Misconceptions.

Often when we experience an "injury." we assume that one particular event created the problem, or pain. How many times have you woken up with a stiff neck, or shoulder, and thought- "I must have slept on it wrong."Or bent over to pick something up and "thrown out your back?" Often these isolated circumstances are not the true culprits to the painful situation. They are part of a much larger picture, an ongoing "mechanical" problem in day to day living. Often it is continuous overload in various positions/ postures that compromise the tissue. These "positions" you may not even realize contribute to the break down of the tissues, creating a weakness, leading to pain and disfunction.

Our bodies are remarkable at adapting to situations, sometime a little too remarkable. If placed in the same "unnatural" (not anatomically correct) position for too long, the body will adapt to the position. It will assume this position, create a new habit of holding itself this way- the muscles will "adapt" to the environment that it is placed in. Often when an individual has a desk job, for example, the will assume certain "postural" tendencies from the seated position at their desk. The individual may develop shoulder problems, and low back problems in conjunction with the chronic" position that their body spends their time. We lose our optimal alignment. These alignment problems influence the entire body. The skeletal system, muscular system, and motor systems are all effected. This created imbalances- imbalances create pain.

If left unchecked, these imbalances create larger imbalances. They can even lead to "inhibition", or loss of function entirely.

Being that each individual is unique in their circumstances, there is no one exercise that fits all. Each persons history (health and injury), age, work environment, nutrition, hydration, hobbies and habits, emotional state and various other factor, effect the approach to be taken. However, there are certain precautions that can be taken to avoid trauma to the tissue(s).

Often we hear of an approach that worked for someone else, and we are compelled to follow suit. Unfortunately, many of these approaches are unscientific, with no real basis. Kind of a "feel good" philosophy. Such feel good approaches would be:

1) Stretching, lifting and twisting first thing in the morning to alleviate "stiffness. While it may "feel" like a great idea,it has no scientific basis. Your spine, during the course of the evening, obtains water through a process called osmosis. You are actually a little taller in the morning when you get up! Stretching with this additional water will not only stretch your muscles, but increase the incidence of damage to discs and also your ligaments. Adams, Dolan and Hutton (1987) noted that disc bending stresses were increased by 300%, and ligament stress by 80%. (Low Back Disorders, McGill PhD 2007). The is an actual loss of up to 19mm in height through the course of the day, 54% of this loss occurs in the first 30 minutes of raising. Full spinal flexion, or bending over, and twisting should be avoided first thing in the morning.

2)Muscles strengthening exercises are required for a "bad back." Although it does "feel good"

to work the large muscles in the area, and there is a school of thought that has created the misconception that the back is "weak" and need strengthening, this too is unscientific. Research has proven that muscular endurance is more protective than muscular strength (Luoto and Colleagues, 1995). There has been no correlation between muscular strength and back pain. There are exercises devoted to spinal endurance that have been scientifically proven to improve, and prevent, low back pain.

3)Bent knee sit up are "good for the back. This is a large misconception. While abdominal muscles are part of the "hoop" system that helps stabilize and protect the low back, bent knee sit ups are NOT the answer to obtaining them, or helping your back pain. One single double leg sit up, or "crunch" is potentially enough compression to damage your spine....ONE. "Each sit up produces low back compression levels close to the National Institute for Occupational Safety and Health (NIOSH) action limit of 3300 Neutons (N),and repeatedly compressing the spine to levels higher than the NIOSH limit has been shown to increase the risk of back disorders... Thus making this an ill-chosen exercise."(Axler and McGill, 1997) Other exercises to be avoided, based upon these standards (Compression in excess of 3300 N) would be:

a) Straight leg sit-ups. 3506 N.

b)Prone (facing down) extension (on machine.) 4000 N (or 890 lbs.)

c) Prone (facing down) extension with arm and legs lifted off of the ground. 6000 N (or 1300 lbs.)

d) Single arm push ups. 5848N.

e)Alternating push ups. 6224 N.

f)Hanging, bent knee. 3313 N.

As mentioned earlier, a single exercise, or exercise program is not the cure all for all cases of low back pain. Many personalized factors need to considered and evaluated. Obviously, previously considered "cure- alls" have been shown to have no real scientific basis, quite the contrary. A proper full assessment is a prerequisite for any program, no matter what the goal is.

I hope that this article has provided you with some insight into proper care, prevention and care for your spine. I found some of this research to be life changing in regards to the way I train my clients, and approach my own personal exercise programs.

Diabetes and Exercise

Diabetes affects more than 20 million Americans and a staggering 6 million Americans go undiagnosed. Many sufferers are diagnosed with Diabetes Mellitus meaning, "Sweet Honey Flowing."

There are two types of Diabetes Mellitus, type one and type two. Type one is due to an autoimmune response that destroys the pancreatic beta cells. This stops the production of insulin, and creates hypoglycemia (low blood sugar). Because these individuals cannot produce their own insulin they must rely on an external source to supply the much needed hormone. Type one Diabetes only effects 5-10 percent of all diabetics. It is also characterized as a disease that effects individuals in their younger years, once labeled "juvenile diabetes."

Type two is the most prevalent in society today, and this article will focus it's attention on exercise for the type two diabetic. (There is a "prescription" for type one, as well) In 80 percent of the cases the individual is considered to be obese. Obesity is defined as a waist circumference of 100 cm men (approx. 40"), and 85 cm for women (approx. 35".) Other measurements that define obesity are body fat reading that are greater than 25% for men, and 30% for women. (ACSM) (It is interesting to note that 58% of Americans want to loose weight, and only 21% are trying.) Type two diabetes is best impacted by diet modification, exercise and oral medications. Only 40 percent of type two diabetic require insulin injections. It seems lifestyle modification is key.

Many believe that because they do not eat sugar that the are not at risk for diabetes. This is not necessarily true. Diabetes is a disorder that is developed due to a condition referred to as insulin resistance. With insulin resistance there is glucose available in the blood stream from the food you eat, but this glucose is denied access into the cells/muscle tissue to produce energy. The insulin receptors on the cell do not let the glucose in- they are insulin resistant. The sugar builds in the blood steam until it reaches a levels where it damages small vessels, usually the eyes, kidneys and other smaller vessels. Factors that increase the risk of type two diabetes are obesity, older age, family history, and physical inactivity. (American Diabetes Association 1994)

Physical inactivity is an essential part in the prevention, and management of diabetes. An effective exercise program contains various components, such as periodized cardiovascular training, comprehensive resistance training (or strength training), personalized flexibility training, balance and proprioceptive/movement based training, core training, and nutrition. While this may look a little overwhelming, think of it as a goal. Something to be achieved a little at a time. The best and easiest way to start is by walking, and revamping the diet. The emphasis should be on reducing excess weight, lowering cholesterol, lowering triglycerides, and eliminating processed foods (white flour, white sugar, processed meats, and processed foods containing trans-fats ( such as bakery items)). This can be done in baby steps, remember it is a process.

A walking program is a great way to get moving, and instigate positive change. It is something that can be done every day, and it is something that can be done progressively, meaning you can add small easy, achievable challenges to a walking program. The suggested guidelines for cardiovascular training for an individual with type two diabetes is a program consisting of five to seven days a week of activity using the larger muscles groups (ie walking, jogging, bike riding, low/non-impact movement (even dancing!!)- optimally the individual would use a variety of modalities to cross train the muscle groups) for 40- 60 minutes per day. Remember, this is the goal. (While it may be intimidating at first, remember- this is what you are building up to!! Smaller sessions are accumulative, also.)

The intensity level should be rather easy to start, progressing to a faster pace, or even a slight incline, where the exerciser becomes somewhat breathless. If the person is using a heart rate monitor (highly encouraged, you can "see" how hard you are working, and you can "see" how you progress.) you would be working at 50-60% of your maximal heart rate to begin with, working your way gradually to 60-70% of your maximal heart rate. High intensity intervals are not recommended, as there is a risk of further elevation of blood glucose (Gordon, 1995: Hornsby, 1995) Remember, these guidelines can also be goals to aspire to! Small steps are often the best placed ones.

In addition to cardiovascular activity the ACSM (American College of Sport Medicine) and the ADA (American Diabetes Association) recommends activities to build muscle, as well as burn calories. Cardiovascular activity is a great way to burn calories. Strength training, or resistance training, is a great way to build up skeletal muscle to help overcome the problem of insulin resistance. The ADA suggests strength training three times per week, targeting all muscle groups. They suggest a progression up to 3 sets of 8-10 repetitions, using a weight that cannot be lifted more than 8-10 times.(Diabetes Care June 2006) Once again, this is a progression. It is not recommended to work out to exhaustion. Also, limit isometric contractions to lessen exercise induced blood pressure elevations. (ACE Clinical Exercise Manual Exercise Training for Special Populations, Larry Verity, PhD, F.A.C.S.M.)

In conjunction with the strength training protocol, a proper flexibility program should be implemented. Such a program would address chronic postural issues, and muscular imbalances. Paying careful attention to not stretch muscles that do not need to be stretched. A proper flexibility program can be done at home on a daily basis and can actually be used to aid in stress management.

Other considerations for exercising diabetics related to blood glucose variations. One such condition is called "hyperglycemia.' This condition usually arrises when the blood glucose levels are not being well controlled. Poor control would indicate glucose levels of 250mg/dl, and higher, prior to exercise, in which the exercise session would be postponed. It is suggested that you should see your physical if the situation does not improve.

Another glucose relate problem to watch for in an exercising diabetic program is hypoglycemia, or low blood sugar. In this case the individual would experience dizziness, instability, nervousness, confusion, and even possibly loose consciousness. A good way to reduce the risk of experiencing hypoglycemia would be exercising mid-morning, after a balanced breakfast. It is suggested that exercise does not take place for at least one hour before the exercise session, and preferably not injected into an area of the body that will be used in the exercises. It is essential to monitor blood glucose, self-blood monitoring, before any activity. Exercise should be performed when the reading is between 100-250 mg/dl. If the level is lower, a carbohydrate snack should be consumed.

Other recommendations for exercising type two diabetics are:

1) Check with your physician before starting any type of an exercise program. Make sure that there are no additional considerations. ( ie hypertension or small vessel diseases.)

2)Keep a daily log which indicated time of day, blood glucose level, type of activity, intensity of activity, snack requirements (if any), and any other details that may be revalent.

3) Always self-blood monitor!!

4)Plan your exercise sessions. This should help determine if a snack will be required.

5)Always exercise with a partner. This is your support system in the event of hypoglycemia, or other complications. You should work with a partner until it is clear what the glucose response will be for that particular activity.

6) Always wear Diabetes I.D.

7)Always wear good shoes to minimize foot irritation. They should not be too loose, or too tight. To prevent foot irritation use Vaseline on the feet, and wear the socks inside out.

8) Modify calories intake accordingly on days of exercise, and following physical activity. Self-blood monitoring can help you modify your intake of calories, if needed. Insulin requiring diabetics can prevent latent post exercise hypoglycemia by monitoring their blood sugar levels carefully. Other factors are to be considered before starting an exercise program. Always check with your physician before starting any program.

Diabetes does not have to be life sentence. With proper control, healthful eating and an enjoyable exercise program life can be full of wonderful experiences! Grasp onto life, find things you love do do that are new challenges, and do them! The human body is so remarkable, fire it up to your true potential, and start living!!