“I’m so fed up with my weight!”
“I am so uncomfortable in my clothes.”
“My fat clothes are beginning to be too tight!”
If you can relate to any of these statements, are you among the millions of people who have tried counting macros to get yourself back “on track?”
Offer up these simple tips to aid arthritic clients reduce flare-ups, decrease symptoms, and experience more pain-free days!
There are many simple practices that may greatly decrease the risk and severity of flare-ups. To help reduce painful and swollen joints, improve mood, and increase quality of life, implementing a few of these simple techniques may make a world of difference.
1. Drink Water! The body is comprised of about 60% water. Dehydration causes a decrease in function of all major organs, muscles, and even bones.
2. Get to Sleep! Adults of all ages need 7-9 hours of sleep each night. Sleep is when your body repairs muscles, organs, and cells. In this resting state, chemicals will circulate in the blood that help to strengthen the immune system.
3. Set a Schedule! Plan your days! Get into a routine of good habits. Setting alarms to get up, make phone calls, exercise, cleaning, and meals will provide a daily purpose. Writing “to-do” lists on a paper calendar and crossing off items as they are accomplished provides a heightened sense of satisfaction and self-worth.
4. Eat Real Food! The fewer ingredients, the better. Read labels to avoid too much sugar, salt, and oil. I call these the “S.O.S.” These are foods that are known to cause inflammation and increase the risk for flare-ups. For example, if you have the choice between an apple or apple pie, choose the apple with less ingredients. It also most likely contains less sugar or processed ingredients.
5. Exercise Daily! Think of exercise as something you “work in” each day and not as a “work out.” Improving muscle strength, mobility, flexibility, and cardiovascular health reduces symptoms of autoimmune disease.
6. Hiring a Arthritis Fitness Specialist once or twice a week to provide accountability and write safe and effective exercise programs is a great start!
7. Practice Mindfulness! The simple act of taking a few deep and meaningful breaths throughout the day is a great way to reduce stress and decrease negative physiological responses. Incorporating some gentle stretches in the morning, after periods of inactivity, and before bed is also a great way to bring awareness to the body, ease tension, reduce anxiety, and lessen the symptoms associated with arthritis.
Christine M. Conti, M.Ed, BA is and international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is the author of the MedFit Classroom Arthritis Fitness Specialist Course and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co.
Navigating a post-pandemic world can be difficult. After years of living in isolation from family and friends, and without the social stimulation from in-person interactions, teenagers are suffering. This severely affected demographic is in crisis after lacking the social, emotional and physical growth that would have otherwise occurred inside the classroom due to remote learning.
A sedentary lifestyle has become the norm, and the need for belonging is being fulfilled by addictive and oftentimes destructive social media platforms. Chronic diseases such as depression, eating disorders, and drug and alcohol addiction have lead to an unprecedented number of suicide rates in teenagers across the United States. Stress levels are on the rise, and this steadily growing demographic needs our help.
In a recent double-blind study of over 100 young adults ages 13-19, 48.5% reported that they experience high levels of stress a few times each week, while 39.6% reported they experience high levels of stress on a daily basis.
As the world opens up, so does the need to educate teachers, coaches, parents, counselors, and teens that there are tools available to help overcome feelings of loneliness, isolation, depression and anxiety! Learning the most innovative and evidence-based methods to improve both the physical and mental health of our future generations is paramount. It is time to learn the power of pressure point techniques to unlock physical, emotional and cognitive potential both in and out of the school environment.
In another double-blind study, over 100 young adults ages 13-19 were asked if they would be open to learning about pressure point techniques if they knew it could help improve concentration and mood. A resounding 90.1% said YES! Let’s start to better understand and educate this demographic on the tools to not only survive, but thrive in the post-pandemic world.
In addition, by learning the most effective pressure points in the body, it is possible to help manage “the most important stress hormones…cortisol, glucagon and prolactin. However, it’s cortisol that has the greatest impact on the physical and mental health of our mind and body” (Vihande, 2022). There are tremendous benefits to infusing pressure point techniques into physical education and academic classes that have been shown to improve concentration and memory, increase blood flow and circulation, as well as decrease stress and anxiety. Hence, fostering social and emotional health and wellness for everyone!
But that’s not all…
According to New York University neuroscientist, Wendy Suzuki, “exercise stimulates growth factors and stores up cells in both parts of the brain… protecting your brain from aging and neurodegenerative diseases.” Therefore, your brain will function at a higher level for more years as you age.
Research shows that exercise enhances short-term brain function by stimulating “…the release of a wide range of neurochemicals and neurotransmitters and growth factors….They include serotonin, dopamine, endorphins. (Suzuki & Horton, 2020). In addition, long-term effects of exercise impact the prefrontal cortex, the part of the brain responsible for problem solving and decision making, and the hippocampus, the part of the brain critical for memory and highly susceptible to aging.
Now, you may be wondering how using pressure point techniques is related to the effects of
exercise on the brain and the answer is quite simple. Once you learn the locations and purpose of major pressure points throughout the body, you will be able to emulate its effects. Fascinatingly enough, it IS possible to replicate the physiological effects of exercise on various regions of the brain.
If you are ready to explore the endless possibilities of infusing pressure point release techniques, this is your call to action!
Written by Christine Conti, M.Ed., with contributor Makenna Ellis.
Christine M. Conti, M.Ed, BA is and international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is the author of the multiple MedFit Classroom courses and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co. She is also the best-selling author of SPLIT-SECOND COURAGE.
References/Resources
If you are one of the millions of people who suffer with neck pain, YOU ARE NOT ALONE! Do you spend hours hunched over your laptop? Are you constantly staring down at your phone? Is your stress level out of control? Do you lack self-care in the form of exercise and nutrition?
Since the beginning of mankind, the drive to survive and thrive in an often hostile environment has been second nature. And while one may no longer need to outrun a tiger or fight a bear with their bare hands, the drive to gain an edge over opponents is still very much alive, especially at the high school and collegiate levels. Performance enhancing drugs and supplements are on the rise, and the pressure to win, overcome training plateaus, keep up with body images portrayed on social media, or earn a college scholarship is tougher than ever.
As a result, teens are becoming desperate “to increase muscle strength, keep the body alert and boost athletic performance.” (Types, 2016) Unfortunately, what teens don’t know is that many performance enhancing drugs and supplements are not approved by the FDA and may cause long-term side-effects.
In a recent double-blind social media poll, one hundred teenagers between the ages of thirteen and nineteen were surveyed about drug and supplement use. Out of the 92 teens that described themselves as avid “athletes,” 65% percent of ALL teens reported using at least one or more forms of supplements in order to enhance athletic performance. In fact, close to 50% of teen athletes reported taking supplements daily or even multiple times throughout the day, but only half of the teens were aware of any possible long-term side-effects. (Ellis, 2022)
In addition, 75% percent of teens said that they would NOT use performance enhancing drugs or supplements if they knew they caused irreversible damage to their body. However, the most shocking finding is that over 80% surveyed reported that a teacher, coach, or trainer had NEVER spoken to them about any dangers associated with using performance enhancing drugs or supplements. (Ellis, 2022)
As fitness professionals and coaches, it is your responsibility to learn about the possible side-effects of the most commonly used performance enhancing drugs and supplements. Only then can you open-the-dialogue about the hidden dangers of supplementation and the negative effects they can have on both the mind and the body.
According to “Operation Supplement Safety,” an up-to-date website developed by the Department of Defense, teen athletes are overusing creatine, caffeine, and protein/amino acid supplements at an alarming level. (Operation, 2022) Not surprisingly, recent marketing that appeals to teens in the form of shakes, bars, drinks, and pills seem harmless, but misusing any supplement has consequences. Below are some of the most popular types of supplements used by teens and effects of misuse. It’s time to open the dialogue on the dangers of supplements, and it begins with you!
Creatine Supplements:
Pros and Cons of Creatine – Side Effects of Creatine (myayan.com)
Caffeine Supplements:
How Much Caffeine Should A Teenager Be Drinking? (thelist.com)
Protein Supplements:
What Teen Athletes Need To Know About Sports Supplements and Performance – stack
Written by Christine Conti with contributor Makenna Ellis.
Christine M. Conti, M.Ed, BA is and international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is the author of the MedFit Classroom Arthritis Fitness Specialist Course and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co. She is also the best-selling author of SPLIT-SECOND COURAGE.
Resources
As a fitness professional or caregiver, what are you doing to help reduce the risk for falls? You may be reinforcing the importance of exercises that promote strength, balance, flexibility, and mobility, but are you aware that decreasing fall risk requires a multi-pronged approach? It’s time to reimagine what we know about reducing falls to better serve our clients of all ages and fitness levels.
Are you aware of these crucial fall risks and are you infusing these fall prevention best practices?
What is proprioception? Proprioception is the ability of your muscles and joints to determine where they are in space. The proprioceptive nerve endings in the body provide us with the information of where our hands, arms, and legs are in space without having to look at them. 1
Proprioception results from sensory receptors in your nervous system and body. Most of these receptors are located in your muscles, joints, and tendons, and when you move, the
receptors send detailed messages to your brain about your positions and actions. Your brain processes these messages and works with your vision, nervous system, and vestibular system to create your perception of where your body is and how you’re moving.2
As a fitness professional, it is important to address coordination and balance issues through various modalities when designing a movement session. For example, incorporating proprioception specific movements will not only reduce muscle deterioration, but also reduce risk of injuries from falls.
Have you tried these?
“In older people who had no signs of disease that would make them prone to falls, higher levels of activity in the front of the brain, called the prefrontal cortex, were associated with a higher risk of falls later in life.” 3 The prefrontal cortex, the area of the brain where goal setting and decision-making takes place, is just one part of the brain that has been linked to fall risk.
These exercises help to light up the prefrontal cortex and other parts of the brain responsible for improving reaction time, coordination and balance.
In a 2015-2018 study by the CDC, “US adults drank an average of 44 ounces” of water, well below the recommended amount of fluid intake for a day. 4 As a fitness professional, being aware of the risk for dehydration is the first step to averting it. While dehydration can have serious mental and physical consequences, it is important to know that it is both preventable and treatable.
Many people, especially seniors, resist drinking a lot of water because they worry about falling if they have to take frequent trips to the bathroom. In fact, dehydration may even occur due to the fear of falling if they worry about getting up multiple times at night.. Whatever the
reason, having an ongoing conversation about hydration should be built into your daily programming.5 You have the ability to ease their fears about increasing hydration to reduce falls.
Are you asking these questions?
Perhaps one of the most important, and oftentimes overlooked, fall prevention best practice is analyzing one’s physical environment.6 Reminding clients about the hidden dangers and fall risks present in and around their home may significantly reduce fall risk and prevent life-threatening injuries. Creating an inventory of common environmental risks is a great start!
Are you constantly asking them about their environment and how to make it more safe?
In summary, knowledge is power and consistency is key when it comes to fall prevention. While it is paramount to create safe and effective cardiovascular, strength, balance and flexibility programs, it is equally important to address factors such as proprioception, brain health, hydration and environment? The time is now to educate yourself to best help “fall proof” your clients!
Christine M. Conti, M.Ed, BA is and international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is the author of the MedFit Classroom Arthritis Fitness Specialist Course and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co. She is also the best-selling author of SPLIT-SECOND COURAGE.
References
In the last few decades, researchers discovered that the burden autoimmune diseases like rheumatoid arthritis (RA) puts on the joints during the first year of diagnosis is a strong predictor of heart disease.2 In fact, it is recommended that doctors who diagnose patients with RA should also be addressing potential heart risks.
There have been several new studies from the Mayo Clinic that show a strong connection between inflammation and heart health. Therefore, it is important to address both conditions at the same time.
Dr. Eric Matteson, chair of rheumatology at the Mayo Clinic, says that people with rheumatoid arthritis and other chronic inflammatory conditions are at a much higher risk of heart disease. In fact, people with severe RA are twice as likely to develop heart disease. Matteson believes that the inflammatory process of arthritis plays a key role in maintaining a healthy heart.
Therefore, if you have been diagnosed with an autoimmune disease such as rheumatoid arthritis, it is imperative that you meet with a cardiologist. Autoimmune diseases are known to not only affect the joints in your body by causing painful stiffness and inflammation, but also negatively affect major organs such as the heart.
One symptom that can develop from an autoimmune disease diagnosis such as RA is vasculitis, or inflammation of the blood vessels that move blood throughout the body. “As the blood vessels become inflamed, their walls thicken, limiting how much blood can pass through them. As a result, if blood flow is restricted, this could cause significant damage to tissues and organs.” 3
Because rheumatoid vasculitis (RV) is a non-joint-related inflammatory complication of RA, it can affect anyone.4 If you or a loved one have been suffering with RA for many years and developed severe joint damage and deformity, it is important to make an appointment to get your heart checked.
Researchers are not sure exactly what causes rheumatoid vasculitis. Like RA itself, most cases of RV can be considered autoimmune diseases. An autoimmune disorder occurs when the body’s immune system mistakenly attacks healthy tissues.
Several factors are thought to play a role in whether a person with RA will go on to develop RV, including whether you have:
According to the CDC:
Therefore, if you or a loved one suffer from an autoimmune disease, be sure to schedule an appointment with a trusted cardiologist for a check-up. The most important step you can take to reduce your risk for developing heart disease is taking action.
Christine M. Conti, M.Ed, BA is and international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is the author of the MedFit Classroom Arthritis Fitness Specialist Course and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co.
References
Have you ever been given this very simple, yet incredibly complicated advice from your doctor?
“You could really benefit from starting an exercise program.”
If so, you are lucky to have a doctor who understands the power of exercise! In fact, exercise has been proven to help prevent diseases, reduce pain, decrease dependency on medications and improve overall quality of life. (1) The benefits are seemingly endless. However, are you someone who hasn’t the slightest clue as to what to do next? Where should you go? Who should you ask for help? Fear not, because you are not alone! Take a deep breath and follow these simple steps to begin a safe, effective and lasting exercise program today.
If a medical professional suggests you begin an exercise program, what is their reasoning behind it? While “obesity is linked to more than 60 chronic diseases”, your doctor may not be suggesting that you need to lose weight, but instead, suggesting that you need to address a specific weakness. (2) Do you have a medical condition where weight loss or improved cardiovascular health could add more quality years to your life or reduce your dependency on medications? Asking your doctor to fully explain these questions will help you understand how specific exercises can improve your physical and mental wellbeing.
For example, if you have a heightened risk for falls, improving strength and balance is of utmost importance. However, if you are overly dependent on high blood pressure medications, your goal may be to improve cardiovascular health through aerobic activities. If you suffer from chronic pain or various forms of arthritis, the objective of your exercise routine will be more focused on enhancing mobility and flexibility, improving muscle imbalances and strength, as well as assisting with pain management through mindfulness techniques. Knowing your “why” is the first step towards clarifying your “how”.
The most important things in life are NOT things. -Anthony D’Angelo
It is rumored that Tom Brady, better known as the G.O.A.T. and the winningest quarterback in the NFL, spends over a million dollars a year on his health. Odell Beckham Jr., another famous NFL star, says that “I take care of my body each and every day. I put, probably, over $300,000 in my body in the offseason… It’s a lot to upkeep. I don’t ever want to decline.” (3) In all honesty, do you blame these athletes for spending so much money on their health when their health is their livelihood?
When a medical professional suggests that you begin an exercise program, it is because they believe it will help your overall mental and physical well-being. While you may not be a professional athlete, you may be someone who wishes to remain active and independent for the remainder of your life. Therefore, it is paramount to invest in a certified fitness professional or medical fitness trainer to help create a program that meets your individual needs.
Think about it like this, when your car needs to be fixed, do you try to fix it yourself or do you seek a certified specialist who will make an educated assessment, create a game plan and implement the necessary changes? I think it is safe to say that you will spend money on your car, but may scoff at the thought of hiring a trainer. What is more important? Things can be replaced, but people are irreplaceable. There are certified fitness professionals in your area you can find via a simple internet search or by posing a question on social media to your local chamber of commerce. With that being said, don’t be afraid to shop around and interview various trainers to make sure they are a good fit for you!
Find a job that you enjoy doing, and you will never have to work a day in your life. -Mark Twain
Mark Twain was onto something when he spoke about the importance of enjoying what you do! This same principle applies when you set out on an exercise journey. If swimming scares you or you have nightmares about running, then pick exercises that you enjoy. Do you love to dance? Try taking some dance classes! Do you enjoy riding your bike? Let that be a part of your new exercise routine. If you dread your exercise sessions, loathe your trainer or hate every minute of your workout, then it is not going to last. If it feels like work, it’s not going to work! Exercise should be an enjoyable, yet challenging, part of your day!
In addition, be sure that you take the time to assess how you are feeling and clearly communicate this to your trainer. If you are feeling run down, overly sore, or under-the-weather, your body is trying to tell you something. All of these signs are extremely important when it comes to enjoying the endless benefits of making exercise a part of your life. Now, let’s take action and begin to take control of your health.
Christine M. Conti, BA, M.Ed, is an international fitness educator and presenter. She currently serves as the Director of Membership for MedFit Network, sits on the MedFit Education Advisory Board and is a course author for MedFit Classroom. She is also CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation and co-host of Two Fit Crazies & A Microphone Podcast.
References
1 Roy-Britt. “How Diet and Exercise Can Prevent Disease. January 8th, 2020. www.elemental.medium.com How Diet and Exercise Can Prevent Disease | Elemental (medium.com)
2 Holland, Kimberly. “Obesity Facts in America.” Healthline. January 18th, 2022. www.healthline.com
3 Zeegers, Madilyn. Tom Brady Inspired Odell Beckham Jr. to Invest in his Body. April 6th, 2020. Tom Brady Inspired Odell Beckham Jr. to Invest in His Body (sportscasting.com)
It’s time for the fitness industry to evolve! According to the Center for Disease Control, 6 in 10 adults suffer from at least one chronic disease while 1 in 4 adults suffer from multiple chronic diseases. In fact, chronic diseases such as heart disease, cancer, chronic lung disease, stroke, Alzheimer’s disease, diabetes and chronic kidney disease are the leading causes of death and disability and the leading drivers of the nation’s $3.8 trillion in annual health care costs.1 Let that sink in!
According to the Mayo Clinic, if you have a chronic condition, regular exercise will not only reduce the chance of developing disease, but also manage symptoms and improve overall health.
As fitness professionals, it is time to acknowledge and address the fact that many of our clients fall into these categories. Therefore, it is up to us to learn how to embrace this growing demographic rather than shying away from those suffering. As the number of comorbidities is on the rise, the demand for highly qualified fitness professionals to work with this type of client safely and effectively is skyrocketing. For this is the future of fitness.
However, to truly evolve, the fitness industry must revisit the requirements for fitness professionals to work with clients who suffer with comorbidities. For example, a personal trainer who completes a basic certification course will not have an in-depth understanding of how to work with a client recovering from a stroke, fighting breast cancer, Parkinson’s disease, Rheumatoid Arthritis and more. This demographic is not concerned about the number on a scale, lowing their BMI, lifting heavier weights or the size of their clothing. Instead, they are looking for relief from chronic pain, seeking improved balance and flexibility and trying to maintain muscle mass needed to function independently.
The time is now for the fitness industry to come together and up-level their education. Learn the tools needed to help reduce chronic disease, decrease symptoms and improve the quality of our clients’ lives. While we don’t have the ability to add years to our clients’ lives, we do have the ability to add quality to their years with the proper exercise guidance. Go ahead and take the steps needed to create a world where people with chronic diseases have the resources needed to live a more healthy, happy and productive life, while meeting the challenges faced with a chronic disease diagnosis. The world needs you!
Christine M. Conti, BA, M.Ed, is an international fitness educator and presenter. She currently serves as the Director of Membership for MedFit Network, sits on the MedFit Education Advisory Board and is a course author for MedFit Classroom. She is also CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation and co-host of Two Fit Crazies & A Microphone Podcast.
References
