As a fitness professional, you can help. The key is is knowing how to appropriately apply facial, swallowing and vocal projections drills to private and group sessions. Below are some tips to utilize with your “fighters”.
Tattoos are personal permanent images on our body that carry meaning and commemoration. At least 14% of U.S. adults have at least one tattoo and the popularity of getting inked is on the rise. Nearly 36% of millennials have a tattoo and it seems to be a reoccurring trend. The athletic community also has a high incidence of players with tattoos.
As much color as these skin decorations bring to the body, they may actually affect cause thermoregulatory problems. This is particularly true for people with sleeves, because the arms have a lot of sweat glands. Compared to a person with no tattoos, skin with ink on it sweats about 50% less. The type of sweat released on a tattooed area contains more concentrated amounts of sodium. Dyed skin changes the saltiness of our sweat. When the dye is injected into the skin, its home is same layer where our sweat glands live. Sweat glands excrete liquid onto the surface of the skin, but before it dries or we whip it away, our skin usually reabsorbs quite a bit of the lost sodium and electrolytes. Tattoos block this reabsorption. The age of tattoo does not influence this sweat alteration. New or old, about 50% of sweat is being produced. It is possible that the sweat glands after being inflamed from the 3,000 or more needles puncturing the skin, are now physiologically different.
This is not a serious condition to sweat about. The body is still able to cool itself down despite tattoos covering perspiration avenues. A person who is covered in tattoos, exercising or working in high heat, or are sensitive to heat, might be at risk. When we exercise we do want to be able to cool down to keep our stamina and performance up. Research has not been adequately performed to determine if the areas of the skin lacking tattoos make up for the sweat not readily perspired by the covered tattoo areas. Don’t worry that if you sweat less you will lose less weight. We all perspire different amounts and quantity of sweat does not equate to quantity of weight loss. As soon as the body become rehydrated, that water loss is replenished. Excessive sweating for weight loss with saunas or body wraps are popular methods among wrestlers and boxers. Maybe they should skip out on marking their bodies.
Sweat is the body’s air conditioning system. Tattoos might alter the desired temperature. 50% of NBA players have multiple tattoos and there hasn’t been a report yet of tattoo related injuries. Your skin will still get shiny with perspiration, but maybe not the same amount or with added salt. Be sure to hydrate, be sure to exercise, and be sure to get a tattoo you want to keep.
Dr. Megan Johnson McCullough, owner of Every BODY’s Fit in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health and a Ph.D in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.
References
I recall watching an advertisement on TV that was promoting a brand of milk that is enriched with calcium and vitamin D. The advertisement had a provoking animation of a woman, stooping gradually, as she gets visibly older. The message was that aging adults need higher intake of calcium and vitamin D to maintain strong and healthy bones – and their milk was the solution. Or is it? We know that our bones tend to become more fragile as we age. A proper name for this condition is called osteoporosis. But many of us are probably not aware that women are at a higher risk of developing osteoporosis, compared to men.
April is National Stress Awareness Month!
Fortunately today, there are many tools to help individuals cope with stress. The first step is to acknowledge that you are stressed and to know what is stressing you. Once you are aware of your stressors, you need to make a stress management plan to follow. The journey may not be perfect but it is a work in progress. Most individuals aren’t going to know how to develop a plan or where to start. A trained individual such as a certified personal trainer can help to formulate the best plan for each client and make changes as the client achieves each milestone in the process.
A stress management prescription is also needed for aging adults since the mind and body become slower to adaptations. The stress response lasts longer and seniors experience different symptoms then younger adults. Some key symptoms can be: crying, overeating, wounds taking longer to heal, heart palpitations, anxiety and depression. As a trainer, you will most likely be working with the client’s doctor who is treating them for these symptoms. There is a myriad of modalities that you can use to help your client drastically reduce their stress levels while they heal. As a fitness professional, incorporating meditation, exercise, yoga, Pilates, and many other techniques can help your client’s symptoms improve mentally and physically. The question is can we do more than telling clients to take a class? The answer to this question is an emphatic yes!
The causes of stress for this population are also different and depend on which decade in life they are in. Some examples are: loneliness, being institutionalized, fear of having enough money for retirement, loss of independence and many other causes. The problem is that many people can’t asses their own stress level and don’t know where to turn for answers. Chronic stress is harmful in many ways, but can be minimized once the individual becomes aware of their stress level and knows there are stress management professionals who can help.
Today, 53% of Baby Boomers are using complementary approaches to try and relieve stress and help with other conditions such as: anxiety, depression, chronic pain, stress, and hypertension. Complementary approaches are not limited to but include; exercise, nutrition, yoga, Pilates and Tai-Chi. Research conducted by the National Center for Complementary and Integrative Health shows that meditation can help to relieve symptoms for example chronic pain. As a fitness professional it is important to realize that these modalities must be used in conjunction with conventional medicine.
When training clients, it is important to see them as a whole person through the dimensions of wellness. As people, we have many things going on mentally and physically that are very complex. A stress management plan helps to streamline what can work best for your client and their current needs. The plan can evolve and most likely will depending on what is going on in your client’s life at the time. When you can assess and classify your clients you then know which complimentary approaches will work better for them. This will in turn, will help to keep your client engaged and on track with their goals.
Robyn Kade is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 18 years of experience in medical based fitness. Become a Stress Management Exercise Specialist today!
References
We see many claims about fitness tools but they often don’t live up to the hype when reviewed by experts. Numerous claims have been made that foam rolling increases blood flow, is useful in warming up the muscle prior to exercise, and assists in post-exercise recovery. A study reported in the respected Journal of Strength and Conditioning Research determined that foam rolling is worth the effort: areas massaged with the foam roller saw increased arterial blood flow. The foam roller lives up to the claims; it is a useful tool that should be part of your exercise tool belt.
Foam rollers were once used exclusively in a physical therapy setting. Dr. Moshé Feldenkrais is credited with being the first person to use rollers for therapeutic purposes (for instance, improving body alignment, reducing muscle tightness, teaching body awareness) in the late 1950s. Foam rollers have been used by a variety of clients with conditions ranging from multiple sclerosis to common orthopedic concerns. The beauty of the foam roller is that it can be used by almost everyone.
Research has shown that stretching, relaxation, meditation, foam rolling, and biofeedback techniques all ease muscle tension, which contributes to pain and common muscle stiffness. A massage is a favorite method of stretching and relaxing tight muscles. It enhances functional range of motion, aids in the healing process, decreases muscle reflex activity, inhibits motor-neuron excitability, and contributes to relaxation. However, not many people can afford a daily or weekly massage session. A regular foam roller session can provide many of the benefits same benefits as and prolong the benefits of a massage while adding diversity and challenge to your standard exercise program.
Designing a balanced exercise routine that includes flexibility movements with strength training, cardiovascular exercise, and relaxation can reduce chronic discomfort and stress. Since foam rollers break up interwoven muscle fibers and help move oxygenated blood into those muscles, they’re an excellent device with which to release tight spots in the muscles (the technical term is “myofascial release”) and return the muscles to a more optimal state. This can be done prior to exercising to improve range of motion, after a workout, or during a break at work to relax tight muscles and reduce soreness from sitting too long.
From the Foam Roller Workbook, by Karl Knopf. Reprinted with permission from Karl Knopf
Karl Knopf, Ed.D, served as the Director of The Fitness Therapy Program at Foothill College for almost 40 years. He has worked in almost every aspect of the industry from personal trainer and therapist to consultant to major Universities such as Stanford, Univ. of North Carolina, and the Univ. of California well as the State of California and numerous professional organizations. Dr. Knopf was the President and Founder of Fitness Educators Of Older Adults for 15 years. Currently, he is the director of ISSA’s Fitness Therapy and Senior Fitness Programs and writer. Dr. Knopf has authored numerous articles, and written more than 17 books including topics on Water Exercise, Weights for 50 Plus to Fitness Therapy.
There are special and unique bonds that are made between clinician and patient in a rehabilitation setting. Many times, rehab patients are at a very difficult time in their lives and through months of daily expert guidance, hard work, education, and often even fun, alongside their rehab team, they make considerable gains back towards independence.
Because of this daily interaction, the rehab team develops a vested interest in the continued progress of their patient. Over the course of many months of the blood, sweat and tears of intensive therapy sessions, a friendship has been formed and considerable progress made together. It’s no wonder that rehab professionals are very selective with the fitness referrals they make once their patients are ready for the post-rehab world.
They are selective because they want the absolute best for their patient; they want someone with an understanding of their patient’s diagnosis; someone who understands medical precautions and contraindications; and someone who can safely continue to progress their patient without putting them at risk for a secondary issue. Though they may be selective with referrals, a trusted source for continuing their patients’ goals is needed.
Here are some ways to bridge the gap and gain the trust of your local rehabilitation professionals:
Having medical releases before beginning ongoing sessions is an excellent way to open dialog with your client’s doctor or physical therapist and further, ensures that you are programming their fitness plan accordingly. Send your assessment with your client to share in their next appointment along with a simple inquiry form about restrictions or suggestions to use in your program design. This will go a long way in establishing a great level of trust and building a rapport with the clinic.
One of the best ways to build a rapport with local rehab professionals and patients is to spend time shadowing/observing or volunteering in a rehab inpatient and/or outpatient clinic. This can be a time-consuming start-up as many rehab clinics will have an orientation process and procedures to allow you to be present in a clinic, but it is definitely worth the time investment. Just being in this environment you can learn a lot about how therapists progress their rehab patients, guard their rehab patients during activity, interact with and educate their patients as they progress them to discharge (the point where you would continue their work). You may also get some valuable opportunities to learn from and build relationships with many therapists in one setting.
There are 3.2-mile run-walk-and-wheels events that take place all over the country. Donating your time to your community Spina Bifida Walk ‘n Roll or Parkinson’s walk is a great way to become visible in your community and demonstrate what you have to offer for all abilities.
Same as with the 5Ks, there are support groups that take place monthly or quarterly for stroke survivors, caregivers, individuals living with Multiple Sclerosis and more. Contacting the organizer of these groups and offering to donate time to speak about the benefits of continued exercise or even providing a no-cost group class during the scheduled talk time is a really good way to connect with both the organizers and their peers and those in attendance who would benefit from a continued exercise program.
Understanding the different options there are for accessories and actual exercise equipment for stroke survivors or those living with spinal cord injury is another great way to demonstrate an understanding of working with a rehab population and continuing to bridge the gap between rehab and fitness. Not all equipment is accessible nor safe, so while thinking outside the box is great, ensuring safety is optimal. Take the time to learn about all the great adaptive equipment that can benefit the population you work with.
Host regular open house events at your facility and invite any and all rehab professionals, patients, and people from your community. Offer instructional sessions during the open house to demonstrate your adaptive programming/equipment. This is a great way give a sneak peek into what you’re doing to provide a safe environment for patients to continue their progress.
Meeting with a clinic full of therapists is an excellent way to educate those therapists that you have done your research, understand your population, and really want to bridge the gap between rehab and fitness. A presentation focused on the population you’re most comfortable working with (Parkinson’s, stroke survivors, etc.), the programs you offer, and pictures or videos of some of the work done in your gym. Bringing food is always a great incentive!
Bridging the gap between rehab and fitness is a process that is long overdue and much needed. By focusing on the points above you will be working towards and moving one step closer to improving the therapist-trainer model, adding a valuable resource to your community and providing a safe environment and safe programming to continue progressing your post-rehab clients.
This article was featured in MedFit Professional Magazine.
Devon Palermo is a leading authority on Adaptive Fitness for those living with or recovering from a disability. He is the Founder and Principal director of DPI Adaptive Fitness, A company focused on safe and effective adaptive fitness for individuals living with disabilities. With over 15 years of experience in both fitness and rehab, He is the go-to resource for clients, therapists, and doctors in the DC, Maryland and Virginia area looking to maximize the benefits of adaptive exercise to improve strength, balance, function and abilities. dpiadaptivefitness.co
Is age truly a number or is it something different entirely?
Having just turned 50 and totally feeling like I am in my 20s while looking, according to longevity face age technology, like I am in my 30s, I personally had to get to the bottom of this question.
I have interviewed over 100 different longevity experts, written the best-selling book, the Codes of Longevity, and continue to pore through the research to realize that again and again one key answer keeps popping up.
What it really means to be an “age” isn’t about good genes, a specific diet, cutting edge therapies, lotions, peptides or supplements, although these all do slow down the aging process.
Age is experienced, understood, and expressed as a result of our perception.
A key finding in the largest study to date done by Michigan State University on aging assessed over 1/2 a million people to discover that “our perception of age changes as we age”.
What you believe and how you perceive yourself, your health and your potential matters! It’s literally the feedback from your brain to your body that plays a key role in either speeding up or slowing down the aging process.
This is shown again and again in the literature from neuroscience and epigenetics to psychoneuroimmunology that the brain informs, impacts and influences the expression of the cells and your very DNA.
Have you ever stopped to consider what you perceive about age?
I remember as a kid seeing the elders in my Italian family at get-togethers as strong, jovial, playful, passionate, and vibrant people. I noticed their beautiful skin, how active they were and decided then and there I was going to age amazingly.
On the flip side, when I was 35, my mother died of cancer at the young age of 54 and that shifted my belief about what aging might mean for me.
What do you believe? How do you feel about age, a number, pick a number and consider if there is a person or experience that you can recall that influenced your perception or created a belief inside of you?
You may, like many, think of “youth” as an expression of mental and physical ability fueled by energy, focus, performance, and the capacity to take on whatever comes your way. What do you consider to be “middle-aged” perhaps you think of the body slowing down, weight increasing, energy decreasing, and a mild loss of desire setting in, because “that’s just what happens when we get older”. While “old age” can bring up thoughts of the inevitable breakdown of the body and mind that may one day confine us to a wheelchair or nursing home.
While yes, there are plenty of examples of this occurring, it doesn’t have to.
In a study published in the Frontiers in Aging Neuroscience, it was found that people who felt younger than their age scored higher on memory tests, rated themselves as healthy, had more grey matter in the brain and were less likely to have symptoms of depression.
You can begin to shift your perception, reconnect to the youthful you, and actually support your brain and body to reverse age by feeling younger.
Here are a few ways to practice living life optimized at any age and any stage:
What you perceive, you believe. What you believe drives your feelings, emotions, habits, and daily actions. If you really want to express enhanced youthful vitality, begin by checking your perception of age.
Super centenarians hold a similar growth mindset in common. They don’t get fixed or rigid on what was or what is, they are open and look forward to what is coming while appreciating what is here in the now. They feel like they will live forever but aren’t afraid to die today. They are beyond time and age.
As you look ahead while appreciating the moment you align with the feelings that energize, excite and engage you to more fully experience and enjoy your life at every age and every stage.
If your perception of age changes as you change, then how can you support lifelong vitality? It’s rooted in novelty and growth. The brain craves new experiences. Seek out opportunities to learn something new, like a game or hobby that you can play and enjoy with others for enhanced connection.
Purpose ignites all of the following steps. It’s the meaning from within that fuels your desire to learn, grow, connect, engage, laugh, play, and a part of your “why” you want to live a long youthful life.
Over the past year, I have upgraded my perception, I have challenged my beliefs and I know now with certainty that I can and easily will express boundless vitality, gratitude, and joy each day, every day, regardless of age to 120 and beyond. What are you ready to perceive and believe as possible for you as you feel your way young?
Dr. Melissa Petersen is the Founder of the Human Longevity Institute and Author of the Codes of Longevity. As a sought-out keynote speaker and expert in thriving, she is redefining what is possible in living a thriving life by design at every age and every stage, to learn more, visit: ww.DocMelissa.com
RED-S stands for Relative Energy Deficiency in Sport. It happens when athletes eat insufficient food relative to the number of calories they burn. Athletes who enjoy the See Food Diet (they see food and they eat it) are less likely to experience RED-S compared to those who eat restrictively because they are fearful of weight gain. Athletes who eat only “healthy” foods can also slide into RED-S when they unknowingly consume too few calories to support optimal physiological functions.
Athletes most at risk for RED-S tend to be in sports that 1) emphasize appearance (figure skating, dancing), 2) have weight categories (wrestling, rowing), and 3) require endurance (running, cycling). But any athlete can suffer from RED-S—even those who have not lost weight. Take note: under-eating is not always accompanied by weight loss! When the body perceives a “famine” (too little fuel), it does an amazing job of preserving itself from wasting away.
I get concerned about RED-S when I hear athletes say things like:
“My friends tell me I eat like a bird…”
“I’m not losing weight, despite all my exercise. Am I eating too much—or too little?”
“I stopped getting my period last year. My doctor said that’s normal for female athletes.”
As mentioned above, RED-S is common in weight-class sports. Case in point: A survey of male and female competitive lightweight rowers (≥18 years old) indicates that many of the rowers had RED-S. They ate an inadequate amount of food relative to what their bodies deserved to be fed. They prioritized weight over health to qualify to row. As a result, the under-eaters experienced excessive fatigue, muscle loss, poor recovery between training sessions, stress fractures, and reoccurring injuries.
Interviews with the rowers indicates they knew very little about RED-S. Most of the rowers—as well as their health care providers—thought RED-S affected only women who had stopped having regular menstrual periods. Wrong. RED-S applies to both male and female athletes!!!
Because lack of RED-S education can easily contribute to long-term health issues, this article educates all athletes, males and females alike, about the adverse effects of being under-fueled. Please share this with your partners, teammates and others whom you may notice “eating like a bird.”
Here are a few questions that could help identify if you are under-eating. Do you:
If you are training hard and eating very little, you could easily be experiencing RED-S. While the obvious answer is— Just eat more and exercise less — doing so can be difficult. Fear of weight gain is a huge barrier. As I repeatedly hear from my doubting clients, “What makes you think I could eat more, exercise less, and not get fat? That just doesn’t make sense.”
Well, it does make sense because the body does an amazing job of conserving energy (cold hands and feet, low heart rate, loss of menses/libido). When you eat more, your metabolism perks up and you burn off the added calories, as opposed to store them as excess flab. You’ll then be able to train better, recover better, and perform better. If you are under-eating, start by adding 100 to 300 calories to breakfast, then lunch, and then afternoon snack. Notice the benefits: feeling perkier and well-fueled!
The time is right to revolutionize the culture of sport, so that athletes can focus more on performance and health, and less on weight. To initiate this change, you might want to participate in your sport at a weight that fits your genetic physique and allows you to prioritize health over weight. Excelling as a strong and powerful athlete could easily lead to a more satisfying sports career than starving yourself to be an injury-prone athlete who spends too much time sitting on the sidelines. The thinnest athlete is unlikely the best athlete. The best fueled athlete who is genetically gifted will win the prize!
The bottom line: If you think you have RED-S, talk with a trusted sport dietitian (RD). Poorly managed RED-S can too easily end up as malnutrition, disordered eating, osteoporosis—and a disappointing future for your athletic aspirations.
Nancy Clark MS RD CSSD counsels both fitness exercisers and competitive athletes in the Boston-area (Newton; 617-795-1875). Her best-selling Sports Nutrition Guidebook is a popular resource, as is her online workshop. Visit NancyClarkRD.com for info.
References
One of the best things we can do for our bodies is to “get out of the way”! Believe it or not, our body can actually do a great job of healing itself, or functioning quite optimally when it’s allowed to do so. The body does this by reacting to what “stresses” are put upon it and finding homeostasis through temporary changes or more permanent adaptations. Even the brain will make quick reactions to things in the form of neurotransmitters and neural firing or long term adaptations in adopting new ways of perceiving things or hard-wiring changes.
A statement capturing the above sentiment is from Goodheart (1989) on healing, “People are healed by many different kinds of healers and systems because the real healer is within. The various healing modalities are merely different ways of activating the inner healer.”
The standard or “orthodox” medical practice in the U.S. follows a mechanist approach, where symptoms are perceived as bad and should be minimized or suppressed through surgical or pharmaceutical means. This seems great at the surface level. If something is causing me pain or discomfort let me do something to relieve or eliminate that pain. If I am having nausea or diarrhea because of something in my gut, let me take something to stop the vomiting or diarrhea. Underlying this “quick fix” of symptom alleviation is THE PROBLEM. The body is trying to rid itself of the “problem” by expelling if forwards or backwards! There are many medical conditions for which it is okay to consider treating symptoms, and for some this is vital. However, it is preferable for this to be done in conjunction with identifying the source of the problem, so a long-term fix can be explored.
A Vitalist approach views symptoms as part of the healing process, not a problem that should be hidden. Many branches of health care use this philosophy including: chiropractors, osteopaths, naturopaths, and practitioners of Chinese or Indian medicine advocate this Vitalist approach. By suppressing the symptoms, the practitioner may actually be extending the illness or exacerbating the problem. Researchers at the University of Maryland found taking aspirin for the flu may prolong the illness up to 3 days. Acetaminophen (Tylenol) or aspirin interferes with the normal fever response that fights the infection (Burke, 2000).
Rather than reducing or eliminating the symptoms, what if we tried to increase our sensitivity to it. For example, if we took antibiotics to fight a bacteria, are we enhancing the body’s immune response to this foreign agent or “giving it” something to help, much like a crutch. A quote from unknown origin:
Give a man a fish, and you feed him for a day. Teach a man to fish, and you feed him for a lifetime.
This is at the heart of the Vitalist approach. The body is great at adaptation but we have to let it “learn” to adapt- not “feed” it some drug that forces it to do something. A quote from the Nobel Prize winner, Rene Dubos, Ph.D. remarks, “Good health is a process of continuous adaptation to the myriad of microbes, irritants, pressures and problems which daily challenge man.” This is also at the heart of exercise training. You must “overload” a system in order to get an improvement in function. You literally must stress it, and let it endure that strain in order to get the adaptation. Likewise, by putting your body in destabilized environments, you will gain a better sense of balance, in order to stabilize yourself. Recent evidence has found that anti-inflammatory agents actually weaken the endurance training effect.
Fortunately, medical advances have allowed us to treat many illnesses effectively and safely, and it is always advisable to follow the advice of your doctor. Allowing your body to adapt to certain stresses can be very positive in certain scenarios, but it is important to recognize when this doesn’t come at a risk of increasing morbidity, mortality, or increasing the likelihood of illness complications.
No one likes being depressed. About one in 10 Americans takes some sort of antidepressant medication. It is the most commonly prescribed drug in the U.S. according to a report published in the Archives of General Psychiatry (2009). While the U.S. may not be a Prozac Nation, as popularized in 1994 by the author Elizabeth Wurtzel, the rates almost doubled from 1996 to 2005 (5.84% to 10.12%). A report in the Journal of the American Medical Association found it to work best in only severe cases of depression and exercise had similar effects in the short term treatment and better effects in long term treatment! The difficulty lies in getting someone to exercise when they are depressed. Thus, an integrated approach is often the best, and this includes psychological counseling as well .
A take away from this article should not be that standard medical care is bad. Far from it. Many M.D.s are very knowledgeable in areas outside of their standard practice and advocate expressive, rather than suppressive therapies. The take away should be to not rush for a drug to hide or mask your symptoms, but focus on what is the root of the cause, and take action to address this. The term iatrogenic is used for the inadvertent problem caused by a medical treatment. In fact, reports estimate it to be the third leading cause of death in the U.S. with 225,000 to 250,000 dying from iatrogenic diseases annually! While it is hard to say how many of these deaths could have been avoided, it is quite obvious that minimizing invasive treatments until they are necessary is the best plan of action.
Complementary or Integrated Medicine can possibly have the answer to a majority of the health issues presented. The MedFit Network believes those professionals are the future of health care.
There are a ton of misconceptions surrounding obesity and being overweight. Join Dr. Kelly for this webinar to learn what is actually dangerous about obesity, and how to rethink and reprogram your brain and life toward fun and re-creation, not fitness.
Dr. Mark Kelly Ph.D., CSCS, FAS, CPT has been actively involved in the fitness industry spanning 30 years as a teacher of exercise physiology at academic institutions such as California State University, Fullerton, Louisiana State University, Health Science Center, Tulane University and Biola. He was an exercise physiologist for the American Council on Exercise, a corporate wellness director, boot camp company owner and master fitness trainer.