10 Tips to Better Balance by xuh47548

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									Fall Issue 2009                                                                      office: 949-631-4065
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Contents of this newsletter
Fitness
Nutrition
WBF Specials
Client Success Story
Business Spotlight
Health




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                                       Whole Body… Fitness

10 Tips to Better Balance

When we’re young, we generally take our balancing skills for granted. As we get older, however, we find that
our balance (the ability to sense where our bodies are positioned and adjust muscle tension to maintain
alignment) isn’t what it used to be. The consequences of losing our ability to balance are significant. Falls are
the leading cause of injury for older adults. Every year, 30 to 50 percent of people over age 65 sustain a fall;
many never recover completely. Even less serious falls can result in physical adaptations (i.e., becoming less
active, moving more slowly) that negatively impact the quality of life.


While some effects of aging--such as impaired vision, reduced reflex speed and decreased sensitivity of skin
receptors--can impair balance and coordination, poor balance is not inevitable. Many physically fit older adults
practice the same balance exercises as recovery strategies as younger adults and, as a result, are generally
better at controlling their balance than their inactive peers.


How can you maintain good balancing skills? San Diego physical therapist Deborah Ellison, PT, an expert in
functional exercise design, offers these tips and balance exercises:


1. Improve Your Cardiovascular Fitness. Improvements in this area will contribute to better gait, cardiovascular
health, weight control, motor control, self-confidence and other factors that impact and strengthen your
balance.


2. Practice Single-Leg Standing, or Yoga Balancing Postures. Start by standing on a solid floor and then progress
to working on a thick carpet or soft foam surface. Also do side-to-side movements, such as side-to-side step
touches or small squats, moving to the right or left. To add more challenge, use a wobble board (a device used
by physical therapists that consists of a circular board on an unstable base), curbs, stairs or inclines.


3. Try Tai Chi, Qi Gong (Chi Kung) or Hatha Yoga Classes. These offer gradual and consistent balance exercises
and training.


4. Practice Shifting Your Weight From Side to Side. If you stand on two digital scales, one under each foot, you
will be able to tell how much weight is on each side. As you progress in this balance exercise, change the base
of support by moving the scales closer together or placing them on a diagonal. With your feet still on the scales,
you can also try sitting, standing or lifting an object from the floor.


5. Practice Walking Faster and Stepping Over Objects in Your Path. This will help improve speed and decrease
hesitancy.


6. Improve Your Flexibility. Take stretching classes and learn how to do a stretching routine at home. Stretching
exercises help increase your range of motion, particularly at the shoulder, torso, hip and ankle. Using a fitness
ball will contribute to better pelvic mobility .


7. Improve Overall Strength. Lower-leg strength is particularly important for walking, maintaining dynamic
balance and preventing falls. With the aid of a fitness professional, develop a complete strength program that
will help you both reduce falls and recover from them.


8. Build Your Self-Confidence. Fitness programs increase your confidence and decrease your fear and
apprehension about falling, thereby reducing your overall muscle tension. Develop your skills and your
                                                        and stairs, and walk along a taped line while carrying
confidence by doing drills in which you negotiate curbs ʧ
cups of water.


9. Consult Your Physician. In some cases, custom-made orthotics (devices worn inside shoes) can help with
balance. Also, your doctor will know if any medication you are taking may be affecting your balance.


10. Look for Professionals and Programs That Specifically Address Balance. As the population ages, balance
exercises and training is becoming a more common component of fitness programs and services offered by
personal trainers and physical therapists. Find a program that works for you.


Staying Grounded
Keep safety in mind as you practice balance exercises and training. Make sure walls, chairs or other objects are
nearby to use for support, and do not practice balance exercises that are too challenging for you without the
help of a professional.


No single factor is responsible for balance loss, Ellison notes, so it is important to participate in an integrated
physical activity program that includes cardiovascular fitness, strength training, flexibility workouts, coordination
work and balance exercises. In general, doing cross training and trying new activities--even simple ones, such
as biking--will help you maintain your physical abilities as you age.



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                                Whole Body… Nutrition
                Crafting a Strategy to Reach Your Weight Loss Goal

By Charles Stuart Platkin

Let’s get real about diets. Regardless of the diet du jour or the fact that you may have
even lost a few pounds on it, old-fashioned, quick-weight-loss diets inevitably fail. Not only
that, but after the diet’s done, we gain back every precious pound we lost – and then some.
But why does this happen?

It happens because, regardless of the gimmick or program, by their nature these diets
prescribe a rigid eating plan that does not fit anyone’s lifestyle over the long-term. And
they also fail because they often require a drastic reduction in calories that triggers the
body’s famine-survival mechanism, which slows down your metabolism.
So what can we do to lose weight and really keep it off? What it’s not is another program
for you to follow blindly so that you regain the weight you’ve lost six months after you lose
it. Rather, it is about making a livable “diet” that works now and in the future. It is about
taking responsibility of how you live, your diet and following an exercise program. People
can change.

What is preventing you from reaching your weight-loss goal? What will help you lose
weight forever?

             You                                                                The
             are             Diet and Lifestyle Changes >>>>                    new
             here                                                               you
                                                


Reaching a weight-loss goal – or any goal – should never be about chance. Your ideal
weight will not coincidentally materialize if you dream about it long and hard enough.
Instead, you must want to lose the weight and maintain it badly enough to put a committed
effort into making it happen.

If a person is serious about achieving a goal, he or she needs to recognize that it requires
techniques and tactics – not willpower or simply winging it. Tactics are fundamental to the
mechanics of reaching a goal. You need effort, persistence, and direction to prevail, and
one will not work without the others. Effort is simply trying your best or making a serious
attempt to move towards your goals. Persistence is staying on the course even when the
going gets tough. And finally, direction is the course you set to reach your objective. Effort
without persistence is too short-lived, and effort without direction will get you stuck in a rut
leading nowhere in particular. And direction alone, without persistency putting forth an
effort, dooms you to live, linger, and get stuck in the domain of your dreams.
Tactics involve setting a plan of action for weight loss that attempts to take all the variables
into account – removing the guesswork.

Write it down!! Writing down your goals shows that you are truly committed to them; that
they are real and important. Writing down your goals is the first step to making them
happen.

To read more… pick up a copy of the Automatic Diet “The proven 10-step process for breaking your
fat pattern” by Charles Stuart Platkin. He is the author of the nationally syndicated column, “The
Diet Detective” and the best selling book “Breaking the Pattern”
            Lose weight healthfully & successfully
For permanent weight loss, you need to learn sound and healthy eating habits.
While fad diets may take the weight off, they don't teach you how to keep it off.
With my Lifestyle Weight Management program you're learning a way to live, not
just a way to diet.

My goal is for you to have a successful experience in making positive changes for a
healthier lifestyle in the areas of nutrition and exercise so that you will enjoy the
benefits of for the rest of your life.                  Link to LWM section of services page



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     and Nutrition Services in Newport Beach/Orange County since 1999


                                Why work with a Personal Fitness Trainer?

                                When you hire a personal trainer you are not just purchasing their
                                physical presence and guidance through your workouts but also their
                                education, experience, knowledge and expertise with program
                                development and design.
                                A Personal Trainer will conduct an initial fitness assessment by
                                gathering your lifestyle history and listening to what you want to
                                accomplish. Your trainer will then create a personalized fitness
                                program custom tailored around your specific needs and goals.
                                                  
Once your program is created, your trainer will explain methods, principles and reasoning behind
every aspect of your program's design and execution.
As you progress, your trainer will monitor your improvements and fine-tune your program as needed
by making the necessary adjustments in order to help you advance to the next level.
Because your trainer has a vested interest in your success, they are just as motivated about your
pending body transformation as you are. Together, you will work side by side as a team in a joint
effort to ensure you achieve the personal and fitness goals of your dreams.
Link to our Specials Page



                               "What kind of old age are you planning?"


                                    Client Success Story

"In the beginning, I just wanted to lose the weight. I contemplated about getting
the lapband procedure. I thought about lipo suction. I researched on low carb diets,
and high carb diets, low protein diets, and high protein diets. But I also knew that if
this was going to be a life changing decision, it would require lifestyle changes."

— Phu (Click here to view his before/after pictures.)
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                               Whole Body … Health
                     Do’s & Don’ts of Exercising When You’re Sick

It’s cold and flu season again……… Here are a few rules concerning exercise and
illness.

Fever and Flu
Every day, you’re exposed to countless bacteria, parasites, fungi and viruses that
cause a variety of illnesses. To fend off this threatening horde, your body relies
on the immune system. The presence of a fever or body aches signals a
systemic engagement of the entire immune system. High fever with night
sweats and chills usually indicates a significant infection. When you are sick,
exercise will place further demands on the immune system and elevate body temperature
further. A fever is extremely taxing to the body, resulting in high amounts of fluid loss and
energy consumption. A fever often depletes glycogen stores and results in protein
breakdown to meet the body’s energy needs. Also exercising when sick places others at
risk. Highly motivated exercisers often want to continue working out even when sick but it
is best to refrain from working out until at least 48 hours after the fever has broken. This is
the time to rest the body and ensure a speedy recovery!

Do a “Neck Check” of Symptoms
If your symptoms are above the neck (nasal congestion, sore throat) moderate exercise is
generally safe as long as your heart rate and body temperature don’t increase significantly.
Symptoms like a runny nose actually are good indications that immune cells are fighting
back. However if your symptoms are below the neck (hacking cough, chills, muscle aches,
vomiting, diarrhea, swollen lymph glands, fatigue or lethargy) avoid exercising until your
symptoms have disappeared. Wait at lest two weeks before resuming intense activity.

Keep Yourself Hydrated
Remember a healthy adult needs at least 8 glasses of fluids for normal daily body functions.
When you’re sick, you need more. Drink lots of liquids, both to replace fluids lost from
fever, vomiting or diarrhea and to allow your body to optimally combat the infection.

The Good News
Strong research suggests that moderate exercise lasting 60 minutes seems to improve
overall immune system functioning and produce positive changes. In surveys, exercisers
consistently report having fewer colds and sick days than their sedentary peers. These
findings have important implications for everyone since immune function typically declines
with age.


                                   Whole Body Fitness
  Providing Excellent Personal Fitness Training and Nutrition
            Services in Orange County since◌1999
                                           욀֜

  Whole Body Fitness offers a variety of services that include:
                    Personal Fitness Training
                  In-Home or Offsite Training
                 Lifestyle Weight Management
                    Pre & Post-Natal Fitness
                          Teen Fitness

         For complete details on all services and prices please visit our website at
                               www.wholebodyfitness.biz or
                      call Lisa Dougherty at (949) 631-4065 today!

								
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