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Performance Based Training: A Discussion

/21 August 2018/ All MFN blog/

I have noticed over the years that people who train at a fitness facility with the best of intentions never seem to change either in appearance – or behavior. I believe that the approach many of us end up taking to achieving their fitness goals become entrenched in predictable patterns that prevent the changes they envision from occurring. I appreciate the commitment that it takes to work toward health and fitness goals because I know first hand the many challenges – and roadblocks – that can arise on this important journey.

With this thought in mind I would like to share some thoughts with you on how you might make your efforts at becoming fit more fruitful, enjoyable, engaging and successful. Take time to reflect on your current efforts in this vital area of life and think about what it is you would REALLY like to accomplish going forward in life from a new perspective on “getting in shape”.

GOAL SETTING

Any discussion on performance based training has to begin and end with appropriate goal setting. This process does not involve “looking better”, losing weight or any other number of superficial aims. Training to look better is nonsense because we ARE who we are. Genetics determines our look – not “working out”. If we don’t value ourselves in the very beginning (as I discussed in an earlier article) as we are NOW then how will we ever value who we want to become?

I believe in the power of the mind to determine our outcomes in life and the first place to begin before embarking on such a significant journey is within our own minds. What do you want to ACHIEVE? What do your want to GAIN from this endeavor? How will the ensuing results help you going forward in your life? The answers that you consider to these and other questions  – and then finally adopt – will give you your goals.

I am a runner and a weightlifter. I am these things so that I may remain strong and fast as I age. That’s it. My performance as a speaker depends on the depth and breadth of my training so I schedule time for my mind, my heart, my muscles, and my flexibility. I want to cover all of these bases on a daily basis so that I can PERFORM at my best when I am called upon to share what I have learned on the principles of healthy aging. I want to be my own BEST example of what is possible so my program reflects this desire.

When you set your goals remember to include milestones and “review points” to insure you are on the right track. Getting a fitness professional to help you clarify your goals will be helpful but NOT totally necessary if your take the time to determine what you REALLY want to accomplish with your training.

TIPS:

  1. Determine how you want to train your heart in order to make it as strong as possible. My goal is to be able to sustain a 6 minute pace for a mile. My training covers 6 miles 5 days a week so I know day to day where I am on my “heart journey”.
  2. Determine how you want to train your neuro-muscular system. I do this through a rigorous weight training program. I do 17 individual exercises and record my results in  a written journal that I keep with me while implementing my program. I see no other person tracking their resistance training in this way – ever. “If you don’t know where you have been, how will know where you are going?”
  3. Determine how you will address flexibility and balance issues. I do this through a stretching program that includes a push up routine (except on weight training days) and focuses on my legs, low back and upper shoulder area. I also spend five minutes in a Jacuzzi stretching my hamstrings, calves and quads. Note: Yoga is a wonderful way to embrace BOTH strength and flexibility issues.
  4. Determine how you want to train your mind. Set aside time to reflect on your goals and your progress. Think about your desire to keep improving your results and what it would mean to your quality of life going forward.
  5. Finally, visualize yourself actually DOING all the things you wish to do and see yourself enjoying every moment. I visualize myself walking on the Great Wall of China, walking through the many temple complexes in Kyoto – one of my favorite places on earth, and enjoying water skiing again in the clear waters in my REAL home of Hawaii where I spent the first 18 years of my life. In my 70’s all these are possible – and more – because I cared about my body – and mind – as they have aged over the past 7 plus decades – and DID something about it along the way.

PROGRAMMING

Take time to review your goals and make sure to adjust your program to your progress. Don’t “over commit” and reach “burn out”. The fatigue factor sets in if we get too aggressive and don’t allow for recovery and “down time”. I see lack of focus as a major block to getting the results many people desire. Know WHY you are doing something. Is it an activity that supports what it is you want to accomplish or is it just a “time waster”? I see time wasting behavior all the time in my setting in the gym when I am there. I see no point is wasting precious time that should be dedicated to getting a result that would really matter to you.

People don’t realize how much time they lose by sitting on machines staring at their phones or just doing a couple of sets of something that probably does nothing toward achieving their goals. Everything I do in my training sessions is designed to do SOMETHING to further my objectives of achieving balance, strength and speed for the future. I think of this effort as making a deposit to my health and fitness bank account for the future. It is also helping me accomplish something that I truly wish to achieve because of my commitment to purpose which is: “To serve as the best example of the change I wish to see in world”.

“Doing” is the backside of “being”. BE yourself FIRST as you ARE and then move forward one day at a time, one exercise at a time. If you can’t walk comfortably set your sights on training to become comfortable walking. If can’t walk upstairs without getting out of breath – or carry your groceries while you do – then add strength training to your programming.

After 40 balance becomes a huge issue and the older we get without addressing our strength issues, the more prone we are to getting seriously injured in a fall. Think about ALL your physical needs and then implement plans that will help you in the future. Do NOT be at risk of experiencing the serious consequences of suffering through a serious accident or injury. I never wanted to tear my ligaments or tendons – especially my Achilles tendon – so I minimized my risk by NOT doing activities that could result in such an injury.

IN SUMMARY

I promise you this: All the thought and planning that you can do IN ADVANCE of beginning a fitness program WILL pay dividends. Setting up your program with performance based milestones and goals in mind will pay off in spades if you are thoughtful in your evaluation of your present circumstances. Be realistic. Be focused. Be clear. MOST importantly: Be committed to your purpose.

I see my own performance based training sessions as just that – training for my future so that I might fully enjoy it. What could be more valuable than that? Take your time. There is no rush and you will find yourself getting more and more excited each day. I know I do. It brings me hope and a grateful attitude everyday I accomplish my goals. I will write more on this subject because NONE of us is getting any younger and the challenges WILL only become greater if we do nothing. See? I am accomplishing my purpose right now and it feels great!

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

If you need help in designing a fitness plan, you can contact Nicholas Prukop via email at runningnick@sbcglobal.net or read his inspiring book Healthy Aging & YOU.

Chronic Pain

/20 August 2018/ All MFN blog/

Hey! Did you know that all pain is all in your head? It doesn’t mean you don’t have real pain when something to cause pain happens, or that chronic pain is not real. Feelings of pain are very real and are initiated by the brain for a very important basic reason…to keep you safe.

The study of the neuroscience of pain has changed considerably in the past 10 years. It is now believed that the sensation of pain is a necessary function that warns the body of potential pain or of actual injury. The process starts with the nociceptor detecting a potentially painful stimulus from the skin or an internal organ. Neurotransmitters (chemical messengers) transmit the signals through the nervous system and spinal cord to the brain. In essence, how the brain processes the signals causes an appropriate or inappropriate pain response.

One example is a child falling and skinning his knees. He gets up and continues to play as if nothing happened. Then another child or adult reacts to the blood running down his legs, he looks, his brain responds differently to the neurological stimulus, and suddenly there is pain. Initially the brain did not register the experience as painful, however the next time the child falls, he will probably immediately register the skinned knees as painful. Experience plays a role in the pain response.

The pain response can also be overridden by the brain in circumstances that are life threatening. For example, a soldier who runs to safety with a serious gun-shot wound. The brain, due to past experience, can conversely register the event as much more painful or life threatening than necessary. For example, someone who was bitten by a poisonous snake may brush it off as being scratched by a stick, until they realize they have a life-threatening injury. But the next time they get scratched by a stick, they may respond as if they were bitten by a poisonous snake.

According to Elliot Krane in his Ted Talk “The Mystery of Chronic Pain,” after an injury or surgery, the nervous system can sometimes get what is going on wrong. Approximately ten percent of the time, the nerves and glial cells (play a vital role in modulation, amplification, and distortion of sensory experiences) that interact in the pain response develop into a feedback loop that can become distorted. This altered feedback can make chronic pain become its own disease.

Dr. Maria Sykorova-Pritz in her course “Application of Water Exercise for Pain Management” describes how chronic pain is not simple, but very complicated. The body, mind, emotions, and behavior can become entwined in the chronic pain cycle. Pain medication is often prescribed for chronic pain. Rampant prescription of pain medication is believed to play a large role in the opioid epidemic in the United States. Although pain medication is often prescribed for chronic pain, it does nothing to unravel the combination of physical, emotional, and behavioral factors that are now believed to cause chronic pain .

There is growing evidence that chronic pain is caused by multiple factors including cognitive, physiological, and behavioral factors. If you are working with clients or interacting with a family member with chronic pain, it is important to understand that it is not just simply a physiological response to pain. It is important to effectively influence a client’s attitude, cultural background and belief system-which influences social norms and perceived behavioral control. To achieve the highest positive health/fitness results among the chronic pain population, it is important to know and understand your client as a whole person.

As we start to look for alternative ways to deal with chronic pain and its aftermath, a combination of physical therapy/exercise and emotional/behavioral counseling is emerging as the tools of choice. Using the practice of yoga and water therapy/exercise to relieve and even cure chronic pain are proving to be viable and more effective alternatives than pain medication. Statistics from the Institute of Medicine indicate that more than 100 million Americans suffer with chronic pain, thus creating a viable niche for those wishing to work with clients with chronic pain. Now that more is known about chronic pain, its potential causes, the chronic pain cycle, and how to treat it effectively, education is key to working with this population in need. Proper treatment and compassion for chronic pain sufferers can help end the opioid crisis and help people beat chronic pain to live pain free lives without addiction and suffering.

For more information about the psychology and treatment of chronic pain management, see Dr. Maria Sykorova-Pritz’s continuing education course “Application of Water Exercise for Pain Management.”

Compiled by June Chewning. June M. Chewning BS, MA has been in the fitness industry since 1978 serving as a physical education teacher, group fitness instructor, personal trainer, gym owner, master trainer, adjunct college professor, curriculum formatter and developer, and education consultant. She is the education specialist at Fitness Learning Systems, a continuing education company.

References

ahtlete running

Sports Nutrition Questions

/16 August 2018/ All MFN blog/

Athletes have many questions about how to fuel for top performance. The Internet abounds with answers—but how do you what’s valid? Here are some trust-worthy answers, based on research presented at the American College of Sports Medicine’s Annual Meeting (May 2018; www.ACSM.org).

FUELING DURING 

Do elite athletes, such as professional soccer players, consume the recommended 30 to 60 g carb (120 to 240 calories) per hour during moderate/high intensity training?

Likely not. A soccer study indicates the players barely consumed half that amount (17 g carb (~70 calories)/hour of moderate intensity training and only 14 g (~55 calories) per hour during high intensity training). Soccer players—and other athletes in stop-and-start sports—want to experiment with consuming the recommended amount of fuel. They’ll likely learn they can have greater stamina and endurance at the end of their games—and that can be their winning edge.

FUELING AFTER 

Does enjoying a recovery snack after training actually impact on the next day’s exercise session?

Yes, according to 8 female collegiate tennis players who enjoyed 680 calories of recovery food (an apple, a banana, 2 tablespoons peanut butter, and a bagel) daily for 4 weeks after high intensity strength and power training. They reported being able to train hard the next day with 10% less perceived effort compared to sessions without the recovery snack. No one “got fat”; there were no differences in body composition. Knowing that the food was available contributed to better-quality training sessions. Whether psychological or physiological, eating within an hour post-exercise made a positive difference. Perhaps you want to make refueling a consistent habit?

HYDRATION

When training in summer heat, what’s best to drink?

In a simulated heat wave study, trained athletes exercised lightly for 3 hours in each of 4 trials. They drank either 1) room temp water (20 degrees C) as desired, 2) cold water (4 degrees c) as desired, 3) no fluid replacement, or 4) full replacement of sweat losses with programmed drinking. Obviously, those who drink nothing suffered the most heat strain. Those who drank ad libitum (as desired) consumed enough to prevent dangerous levels of dehydration. The athletes drank more of the room-temperature water. Preliminary findings suggest the cold 4°C water blunted thirst. Be careful about how much ice you put in your water bottle?

I’m afraid of becoming dehydrated when I train hard in the heat. I plan to push fluids. How much is too much to drink?

While drinking an extra-large volume of fluid before endurance exercise might seem advantageous, the question arises: would doing so actually trigger a diuretic effect and, thus, not provide the desired benefit (hyper-hydration). To test that theory, subjects drank 5, 10, 15 or 20 ml/kg of a sodium-containing beverageThat’s  about 12 to 50 ounces (350 ml to 1,400 ml) for a 155-lb (70 kg) athlete. The data suggest that the athletes retained about half of what they drank, regardless of the volume consumed. Thus, if you will be exercising in the heat, tank up as tolerated.

ALTITUDE  

How much harder do you need to work when exercising in the summer heat at altitude?

In order to meet the combined demands of increased blood flow to the skin (to dissipate body heat) plus transport of adequate oxygen to the exercising muscles, the heart has to work about 17% harder than at sea level during 30 min of moderate intensity exercise. If you are a fit, healthy person who is just exercising at altitude or just exercising in the heat, the heart works about 10% harder. No wonder exercising at altitude and/or in the heat is tiring! Programmed eating and drinking can help provide the extra energy and fluids needed to support the extra effort. Hikers and skiers, plan ahead…

CONCUSSIONS

As a soccer player, I am fearful of getting a concussion. Can I do anything with my diet to help protect my brain from damage?

An effective way to reduce the harmful response to traumatic brain injuries is to routinely consume oily fish (omega-3 fats) during training. Unfortunately, a study with 112 football players (none of whom took fish oil supplements) indicates only 1% of them consumed adequate dietary omega-3s. They would be wise to enjoy more tuna sandwiches, grilled salmon, and other oily fish, as well as take fish oil supplements.

INJURIES   

What can I do to reduce my risk of getting injured?

You want to eat well on a daily basis and stay in peak physical condition. Fit individuals have a lower injury risk. A study with Navy SEALs suggests having good knee strength and flexible hamstrings, as well as strong leg muscles, are important factors to reduce the risk of lower-leg muscle & bone injuries.

You also want to maintain an appropriate body weight—not too thin! Among female collegiate athletes, those with components of the Female Athlete Triad (amenorrhea, stress fractures, and/or restrictive eating) experienced more injuries than those who ate enough calories to support normal menses and strong bones. Eat enough!

WEIGHT

I eat less than my teammates but I am not losing weight. How can that be???

The less you eat, the more the body down-regulates to conserve energy. A study with collegiate female athletes reported those eating ~1,600 calories a day, as compared to their peers who ate 2,100 calories, conserved energy via a lower resting metabolic rate and reduced thyroid (T3) level. Try getting out of “hibernation” by eating a bit more and enjoy better energy? Consulting with a sports dietitian can help guide this process. To find your local sports nutrition professional, use the referral network at www.SCANdpg.org.

NITRATES  

I’ve heard that beets, arugula and nitric oxide supplements can enhance athletic performance by improving blood flow to muscles. Could they also help my grandpa who gets tired when walking?

Likely yes. A promising pilot study in older adults (average age, 78 years) showed that chronic nitric oxide supplementation (40 mg, 3 times/day) was well tolerated and associated with increased ability to walk more efficiently. We need more research to better understand the impact of dietary nitrates and nitric oxide supplements on physical activity and health among elderly people. Till then, we can all enjoy more beets, arugula, celery, and other foods rich in dietary nitrates. They help youthful athletes as well as their grandparents.

Nancy Clark, MS, RD counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her best selling Sports Nutrition Guidebook and food guides for marathoners, cyclists and soccer players offer additional information. They are available at www.NancyClarkRD.com. For her popular online workshop, visit www.NutritionSportsExerciseCEUs.com.

Senior Couple Cooking In The Kitchen

7 Tips to Avoid Obesity as You Age

/14 August 2018/ All MFN blog/

As humans age, we are prone to obesity, which can cause a variety of other health problems and make it difficult to live a healthy and active life overall. Luckily, there are many things you can do to prevent obesity in old age, even if you haven’t always been healthy in the past. If you’re transitioning into retirement or living in senior communities, now is the perfect time to start living a more healthful lifestyle.

1. See your doctor regularly

As you age, it becomes absolutely crucial that you attend regular doctor’s appointments. Working with a doctor to manage your health is one of the best ways to prevent obesity. Your doctor can assess your own personal health challenges, as well as existing positive health practices, to help you develop a routine. Doctors can also help you develop a health management plan that is rooted in science and the latest technological developments, as opposed to the fad diets and exercise plans you might hear about online and in magazines. Additionally, doctors can help you catch any health problems you may encounter early on, so you can treat them and get back to health quickly.

2. Find an exercise routine you like.

It’s very important to exercise regularly, but for many people, it’s hard to find the motivation to exercise because they just don’t enjoy it. A good way to combat this is to take the time to find a form of exercise you really enjoy. There are so many different types of exercise to choose from, so if you don’t enjoy running or going to the gym, don’t worry – there are plenty of other ways you can stay fit. Look into local workout studios to see what types of classes they offer, and you can also check to see if there are any senior sports teams in your area. Even just going for a walk outside in an area you love can be a great way to stay healthy. Exercise burns calories and keeps the muscles and bones strong, so it prevents obesity from setting in. Additionally, exercising regularly will boost your mood and lower your likelihood of developing a serious health problem in the long run.

3. Drink water

Drinking water is one of the best ways to prevent weight gain, no matter what you like to eat. Water flushes out your system, so it helps you process the food you’re eating efficiently. If you’re exercising, drinking water can also help you lose weight more quickly than drinking sugary energy drinks. Water is a great way to quench your thirst without the calories that come with soda, coffee, or tea. It’s also very easy and cost-effective to drink. If you struggle to remember to drink water, carrying a water bottle around with you is an easy way to make it into a habit.

4. Eat a healthy breakfast.

Eating breakfast is crucial to jump-starting your metabolism for the day, so the body can burn calories effectively later into the afternoon and evening. If you don’t eat breakfast, your body gets hungry and starts storing the calories you consume, making it difficult for you to burn them off later. Keeping healthy, easy breakfast options on hand is a good way to ensure that you include this meal in your routine for the day. Examples of good breakfast options include fortified cereal, fruit and greek yogurt, or scrambled eggs, just to name a few.

4. Make it difficult to be lazy.

You’ll find that you’re more motivated to stay active and participate in healthy activities, such as exercising or spending time with friends, when you don’t have easier, more tempting options in front of you. For example, not having a TV in your home is a good way to ensure you don’t watch too much of it, and you won’t spend too much time relaxing on the couch. Figure out what your own personal weaknesses are and just make it hard for you to access them.

If you have a senior in your life that’s transitioning into retirement living, you can work with them to make sure that they have plenty of healthy activities accessible to them. Encouraging your senior to live a healthful lifestyle will ensure that they feel supported during this potentially challenging transition.

6. Keep track of what you’re eating.

You don’t necessarily have to count calories, but keeping a record of everything you eat every day is a great way to live healthier. Keeping a food journal forces you to be aware of everything you’re eating, and typically results in making healthier decisions. It also psychologically reinforces your positive decisions, encouraging you to stick to a healthy diet in the long term. Additionally, keeping a food journal makes it easy to talk to your doctor about your diet so you can make changes if necessary.

7. Keep your stress levels in check.

High stress levels will increase your chances of becoming obese, so it’s important to keep a handle on your stress levels as you transition into old age and retirement living. There are many things you can do to reduce stress levels – be sure you’re getting enough sleep, take time to relax and participate in hobbies, and socialize with friends and family. Actively managing your stress levels will make it more difficult for you to gain excess weight, and it’ll also help you stay healthy in other aspects of your life as well.

It’s very important for anyone to manage their weight, but it’s particularly important for seniors to do what they can to prevent obesity. Obesity can result in a variety of other health problems, and an older body won’t be able to fight off illness or injury as well as it once might have. It’s very important to work with a health professional to prevent obesity.

Holly Klamer is a connector with Senior Guidance and Senior Living Help that help provides comprehensive resources on various senior living options. She loves working in the ever-changing world of digital and is fascinated by the role content plays in today’s marketing.

Gymnastics physiotherapy with dumbbells

Aquatic Exercise for Rehabilitation and Training

/3 August 2018/ All MFN blog/

Water can be used as a therapeutic and healing medium for rehabilitation, swim training as well as for fun and relaxation. Aquatics therapies have been used for physical and spiritual cleansing in religions around the world for centuries.

aqua fitnessThere has been extensive research to explore the various uses, aides, restrictions, and safety measures relating to the use of water and the individual who chooses aquatics as a form of therapy or training. Included in that work is a variety of patient diagnosis, current states of health and the necessary modifications for particular swim strokes, stability, and safety.

What has been discovered is the level in which the aquatic instruction and props (if needed) would vary from not just student to student, but level of injury or skill level of the participant. Though water is a natural place to engage in healing, exercise and rehabilitation, much care is needed for a safe and beneficial experience.  Exercising in water is quite different than exercising on land.

There are different reasons for choosing aquatics as an exercise medium. Aside from buoyancy and the feeling of weightlessness that comes with it, the hydrostatic pressure and velocity of the water gives one a feeling of support while in the water.

Five Important Factors

The type of aquatics therapy that is recommended would depend on the individual and the particular circumstances specifically relating to them. There are five important factors that must be considered when working with aquatics: 1) Gender,  2) Height,  3) Fitness Level, 4) Whether or not the person smokes and 5) If there is any known disease present. Any of these factors will have an effect on the air volume capacity of a given person.

Ideally there will be a team of licensed professionals working with the patient or student on their road to fitness and wellness. This is known as the Lyton Model (pictured below). It is imperative that the aquatics instructor understand the physiological responses to the body when immersed during any type of aquatic exercise or training. The heart, kidneys and adrenal glands are immediately impacted with immersion due to the shifts in blood flow (stroke volume) caused by the hydrostatic pressure. This change will shift depending on the level of the submersion. Example; waist, chest or chin height, the effects on the body will differ.

lytonmodel

Lyton Model

Because water is so versatile, it can be used to treat injuries involving the muscular skeletal and the neuromuscular systems as well. In addition to the above mentioned properties of water, the thermal influence, viscosity, drag and turbulence can all be used and adjusted to produce: relaxation, pain reduction, edema reduction, increase nutrients and increase inflammatory mediators. Muscle tone can be improved and spasms can be reduced. The bones of the body are also said to be strengthened when immersed in water.

As with any exercise, the way in which one breathes is extremely important and breath control should be mastered. The patient or client should not be afraid of the water or be afraid to submerge the face, ears or head under water. Though the reasons for attending aquatics therapy may be different from one person to another, certain skills are necessary as a safe practice measure.

Specific skill training; fall prevention, balance strategies, induced movement and core stabilization therapies are important activities that should be in practice when working in the water. There are different methods and props to aid in accomplishing these goals if someone is having difficulty. The treatment goal will ultimately depend on the individual in training or the prescribed rehabilitation.

man-swimmingThe modifications that have to be made for an individual with an upper body amputation will differ from the modifications that need to be made for someone with a lower body amputation. The location of the amputation of the limb is also relevant to the necessary adjustments. The adjustments and aides for someone who has suffered from cerebrovascular hemiparesis will be different from someone who suffers from arthritis pain or who is a paraplegic.

The trained aquatics therapists will recognize whether or not a patient or client is in need of a supportive aide (and which one in particular), if the patient needs to work longer on a specific exercise or if they are ready to progress. It is important for the therapist to be “hands on” in the water not just as a means of safety and to assist in recovery strokes but also as needed, physically change the dynamics of the water that is in close proximity to the client and his/herself as a therapeutic aide.

Talk to your healthcare provider to see if aquatic therapy or aquatic rehabilitation is the right option for you.

Michelle D. Talbot-Bey, BCTMB specializies in Personalized and Functional Medicine which includes Prevention, Diagnosis, and Treatment. She owns Pleasures II Wellness Natural Health Center in Woodbridge, VA, based on the ancient teachings and practices of Ayurveda. She offers therapeutic massage, mind/bodywork therapies, in depth consultations and natural pharmaceutical approaches and recommendations for Holistic healthcare, prevention, maintenance, and relief from chronic diseases.  She has also completed the AFPA Aquatics for Rehabilitation and Fitness course.

 

Physical Therapy

Healthy Aging: Don’t Underestimate the Power of Strength Training

/2 August 2018/ All MFN blog/

Do you have hip pain? Knee pain? Do you think it is simply because you’re getting older? Or are you recovering from hip or knee surgery, have finished PT and now you don’t know where to turn to learn how to benefit from proper strengthening exercises? Maybe you also need to get back into shape after some down time. Either way, you want your life back. This is where strength training specific to your needs comes in.

ludlow-strength-trainingI had my first hip surgery, hip resurfacing, in 2006 when I was 49, and then in 2010, I had hip replacement surgery at age 53. My surgeon told me that life caused these problems plus a high tolerance for pain and hyper-mobility. You see, I was an athlete my whole life. I have also worked as a personal trainer my entire life and have had many clients with a variety of injuries. I know how it feels to be in pain and I got my life back.

Specializing in hip & knee strengthening for people in their 40’s, 50’s and older is what I am most passionate about. Often, these adults suffer from various chronic diseases like arthritis, diabetes, and other conditions and often all it takes for them to be pain-free is to strengthen joints by targeting specific muscles in the right way, and to lose weight so that joints can last. I know from personal experience and as a personal trainer what it takes to get back to normal again after you’ve had surgery and how important regular strengthening exercises are in addition to easing into overall body conditioning exercises for weight loss and general fitness.

All too often, as we age, training tapers off in frequency and intensity, or altogether, people eat and may drink a little bit more, and boom! There’s suddenly an extra 20+ pounds. Often, your friends have also done the same thing. So you think, ‘I’m not so bad.’ But the aches and pains set in quickly due to inactivity. Truly, so many aches and pains can be alleviated with getting back into or starting a smart, consistent strength training program targeting knees and hips in addition to a cardiovascular program. Sound daunting? It may but people simply need to start with shorter but consistent workouts when you have to in between the longer sessions. It is well worth the time investment to be able to get back to being able to walk briskly, jog, hike, ride a bike, ski, play tennis, etc., and do the things you’ve always loved to do.

Mary K. Ludlow has a BA in Athletic Training, is a Certified Strength & Conditioning Specialist, a Certified Nutrition Coach, and a Certified Golf Injury Prevention Specialist. She has spent her life loving the outdoors as well as various sports including swimming competitively, gymnastics, skiing, hiking, backpacking, and surfing. At age 31 she used her 2 years of eligibility to return to college to run track and cross country. She also volunteered as an Athletic Trainer for the 1984 Olympics.

Mary K. has worked as a personal trainer most all of her life and developed programs for Sony Pictures Entertainment and Amblin/DreamWorks. She is passionate about her clients and takes a personal interest in each and every one. She thrives on seeing them get fit, get their lives back on track, and feel young again.

Portrait of smiling women wearing pink for breast cancer in parkland

Training Cancer Survivors

/30 July 2018/ All MFN blog/

Once a virtual death sentence, cancer today is a curable disease for many and a chronic illness for most. With continued advances in strategies to detect cancer early and treat it effectively along with the aging of the population, the number of individuals living years beyond a cancer diagnosis can be expected to continue to increase.

Approximately 15.5 million Americans in the United States are cancer survivors. By 2026 that number is expected to reach 20 million. Anyone who has been diagnosed with cancer, from the time of diagnosis through the rest of his or her life is considered a cancer survivor.  And while not all cancer survivors are older adults, many are simply because of the cumulative effect of years of lifestyle issues that are risk factors for their disease. Survivors less than or equal to 19 years old comprise 1% of the cancer survivor population, 6% of survivors are aged 20–39 years, 33% are aged 40–64 years and 60% (more than half) are aged greater than or equal to 65 years.

Breast cancer survivors are the largest constituent group within the overall population of cancer survivors (22%), followed by prostate cancer survivors (19%) and colorectal cancer survivors (11%) (3). Gynecological and other genitourinary cancers each account for 9% of cancer survivors, followed by hematological cancers and lymphoma (7%) and lung cancer (4%). Other cancer sites account for much smaller percentages and together are responsible for 19% of the total number of survivors. In terms of stratification by gender, more than two thirds (69%) of all female cancer survivors have a history of breast (41%), gynecological (17%) or colorectal (11%) cancer. For male survivors, two thirds (66%) have a history of prostate (39%), other genitourinary (such as testicular or renal) (14%) or colorectal (13%) cancer.

Not surprisingly, cancer survivors are often highly motivated to learn more about things like nutrition, supplements and herbal remedies, and exercise that might improve treatment outcomes and ultimately their survival and quality of life. For many of the most important nutrition and physical activity questions faced by cancer survivors, the scientific evidence comes only from observational and laboratory animal data, or unreliable reports from poorly designed clinical studies. Moreover, the findings from these studies are often contradictory. Very few controlled clinical trials have been done to test the impact of diet, nutritional supplements or nutritional complementary methods on cancer outcomes among cancer survivors.

In an effort to identify and evaluate the scientific evidence related to optimal nutrition and physical activity after the diagnosis of cancer, the American Cancer Society (ACS) convened a group of experts in nutrition, physical activity and cancer. The findings of this group guide healthcare providers, cancer survivors and their families through the mass of information and help them make informed choices related to diet and exercise.  The Expert Committee reviewed all of the scientific evidence and best clinical practices for different types of cancer and “graded” both the quality and certainty of the scientific evidence for factors affecting the most common cancers. As was already mentioned, there are few clear answers to many questions, a wide range of sources and often conflicting information. But, these experts agree that even when the scientific evidence is incomplete, reasonable conclusions can be made that can help to guide choices in the areas of nutrition and physical activity.

Physical activity may help cancer patients build up their physical condition; decrease the number of comorbid conditions (like heart disease and diabetes); reduce drug interactions; help cancer patients cope with treatment; restore good health; improve quality of life during and after treatment; and help cancer patients and survivors maintain independence as long as possible

Physical rehabilitation programs similar to those for cardiac rehabilitation may be effective in managing, controlling or preventing adverse medical and psychosocial outcomes manifested during cancer survivorship. For example, exercise programs are being developed as interventions to improve the physical functioning of persons who have problems with mobility as a result of therapy and are also being shown to be efficacious for weight control after breast cancer treatment, lessen the effects of chronic fatigue, improve quality of life, prevent or control osteoporosis as a result of premature menopause and prevent or control future or concurrent comorbidities.

Diet, weight and physical activity interventions carry tremendous potential to affect length and quality of survival in a positive manner and prevent or control morbidity associated with cancer or its treatment.

General Physical Activity Guidelines for Cancer Survivors

In general, physical activity is likely to be beneficial for most cancer survivors. Recommendations on the type, frequency, duration and intensity of exercise should be individualized to the survivor’s age, previous fitness activities, type of cancer, stage of treatment, type of therapy, and comorbid conditions.

Particular issues for cancer survivors may affect or contraindicate their ability to exercise. Effects of their cancer treatment may also promote the risk for exercise-related injuries and other adverse effects.

The following specific precautions are from the American Cancer Society:

  • Survivors with severe anemia should delay exercise, other than activities of daily living, until the anemia is improved.
  • Survivors with compromised immune function should avoid public gyms and other public places until their white blood cell counts return to safe levels.
  • Survivors who have completed a bone marrow transplant are usually advised to avoid exposure to public places with risk for microbial contamination, such as gyms, for 1 year after transplantation.
  • Survivors suffering from severe fatigue from their therapy may not feel up to an exercise program, so they may be encouraged to do 10 minutes of stretching exercises daily.
  • Survivors undergoing radiation should avoid chlorine exposure to irradiated skin (e.g., swimming pools and whirlpools).
  • Survivors with indwelling catheters should avoid water or other microbial exposures that may result in infections, as well as resistance training of muscles in the area of the catheter to avoid dislodgment.
  • Survivors with significant peripheral neuropathies may have a reduced ability to perform exercises that use the affected limbs because of weakness or loss of balance. They may do better with a stationary reclining bicycle, for example, than walking outdoors.

For the general population, the ACS and other health organizations recommend at least 30 minutes of moderate physical activity at least 5 days per week to reduce the risk for cancer, cardiovascular disease and diabetes. These levels of activity have not been studied or tested specifically in cancer survivors, however. For the general population and for cancer survivors, any movement is likely beneficial. Therefore, although daily and regular activity may be preferred and may be a goal, any steps that are taken to move from a sedentary to an active lifestyle should be encouraged. For survivors wanting maximum benefit, the message should be that the health benefits of exercise are generally linear, with benefit related to higher intensity and duration, although extremely high levels of exercise might increase the risk for infections.

Tammy Petersen, MSE, is the Founder and Managing Partner for the American Academy of Health and Fitness (AAHF). She’s written a book on older adult fitness and designed corresponding training programs. SrFit Mature Adult Specialty Certification is used nationwide as the textbook for a college based course for personal trainers who wish to work with mature adults. SrFit is also the basis for a specialty certification home study course that qualifies for up to 22 hours of continuing education credit with the major personal trainer certification organizations.