Fitness Professionals – Page 49

Fitness Professionals: Which Vertical Market Should You Work In?

NCCPT/30 October 2017/ All MFN blog/

The vertical markets in the health, fitness, recreation and leisure industries are extremely diverse. The question “What vertical should I work in” is not a fair question as many of you will work in several verticals early on in your career. Even as your career progresses, you may shift from one vertical to another as your experience level and personal needs change. Having multiple options is a good thing!

Vertical Markets to Consider

Health Clubs

With 50,000 health clubs in the U.S. there are plenty of choices for employment. Within this “vertical” there are numerous sub-categories and options.

Benefits of working for a large chain:

More stability compared to an individual club/owner – most often, but not always
Health and medical insurance, 401k plans and vacation time is almost always made available to full-time employees. Usually a modest monthly fee is deducted from your paycheck
Continuing education is often subsidized
Ongoing staff development and training provided
Higher wages
Growth potential
Well-equipped and maintained facilities (most often)
Usually HR compliant (most often)

Downside of working for a large chain:

A lot of rules and regulations (good and bad)
Local and regional management may not always represent the ideals of top management
Financially driven, often to meet stockholder’s expectations
May be required to work a lot of hours

Non-Profits: Boys and Girls Clubs, YMCA’s and JCC’s:

There are thousands of non-profit recreation facilities. Most people are familiar with YMCA’s and JCC’s, but there are many others including the Boy and Girls Clubs, scouting organizations and actual hospital-based medical fitness centers, which we will discuss in another segment.

Non-profits often run like for-profit facilities. The difference is they have a non-profit status, which saves them on tax obligations among other things.

Non-profits offer great facilities with community-based programs that are usually well run. They have a similar management structure as traditional multi-purpose health club facility and almost always have a board of directors made up of community leaders. Their disadvantage sometimes is operating capital. This affects employees as you are often undercapitalized for equipment purchases, repairs, payroll and general supplies. At times, you may have to do a combination of management and front-line duties.

Benefits of working for non-profits:

More stability compared to an individual club/owner
Health and medical insurance, 401k plans and vacation time is almost always made available to full-time employees. Usually a modest monthly fee deducted from your paycheck
Continuing education is often subsidized
Ongoing staff development and training provided
Competitive wages and compensation plans
Growth potential
Well-equipped and maintained facilities (not always)
Usually HR compliant (most often)
Greater opportunity to work with kids and coaching

Downside of working for non-profits:

A lot of rules and regulations (good and bad)
Always on tight budgets
May be required to work a lot of hours
Often utilize volunteers in front-line positions

Park and Recreation Departments

Municipal Park and Recreation Departments provide a variety of opportunities in diverse areas: Full-blown health club-like facilities, Outdoor trail systems/workouts, sports leagues, golf course management, tennis court management, aquatics, water parks, community centers and even marinas.

Park and recreation jobs seem to be more stable than conventional fitness jobs. These jobs can be difficult to get based on the community you live in. Programs and facility operations are sometimes affected by politics and government budgets/cuts.

Benefits of working for Park and Recreation Departments:

Stability compared to most fitness and recreation jobs
Health and medical insurance, 401k plans and vacation time is almost always made available to full-time employees. Usually a modest monthly fee deducted from your paycheck
Competitive wages and compensation plans
Usually HR compliant
Greater opportunity to work with people of all ages

A lot of outdoor and recreation based opportunities

Downside of working for Park and Recreation Departments:

Upward mobility may be limited in existing community; may need to relocate to get your “DREAM JOB”.

Medical Fitness

Medical or hospital-based fitness centers are an emerging market. There are close to 1,000 medical fitness centers in the U.S. Fully-integrated health and fitness campuses set the stage for a comprehensive medically integrated environment focused on club members’ total well-being, ranging from day-to-day health maintenance, to sports performance training, to cardiac and physical rehabilitation. Most often they have extensive aquatics offerings. Baby boomers and seniors are big supporters of medical fitness centers as the centers almost always have a hospital system as a partner. If you like working with seniors and enjoy medicine, then this would be a great career avenue to explore. The internal management organization looks very similar to an established upscale health club. Often, you will see more medical personnel with office space within the facility.

Benefits of working for a medical based fitness center:

Stability compared to an individual club/owner (most often, but not always)
Health and medical insurance, 401k plans and vacation time is almost always made available to full-time employees. Usually a modest monthly fee is deducted from your paycheck
Better than average compensation plans
Continuing education is often subsidized
Ongoing staff development and training provided
Growth potential
Well-equipped and maintained facilities
Usually HR compliant

Downside of working for a medical based fitness center:

Limited growth potential
Some medical fitness centers are run by management companies, so do your homework. Some management companies are great to work for and some are not.

Personal Training, Specialty Studios and Sports-Specific Training Studios

Personal Training and Sports Specific-Training Studios are typically smaller and offer more personalized attention than traditional health clubs. One-on-one or small group training has become extremely popular. Customers who patronize these facilities usually don’t care about health club amenities they don’t use, and want to work in a smaller, more personalized setting.

The sports-specific training facilities are great facilities to help athletes get an edge on the competition by maximizing their potential with the exact training protocols based on their season/sport. This type of training also gives young athletes confidence and parents are onboard with supporting their kids in this manner. Employees who work in this environment are usually well educated, have multiple specialized certifications, (not a prerequisite however), and are passionate about working with athletes.

Benefits of working for a personal training/sports specific training site:

Continuing education is often subsidized
Opportunity to work in a specialized environment and use your degrees/certifications/experience
Ongoing staff development and training provided
Well-equipped and maintained facilities
Flexible, part-time hours generally available

Downside of working for a personal training/sports specific training site:

Limited growth potential
Benefits may not be available

Private Country Clubs and Master Planned Communities

Country clubs and master planned communities provide a very comfortable work environment. These clubs usually have experienced leadership, full service amenities, excellent benefits and provide an environment with less stress than health clubs. In country clubs, you may even get an employee meal each day or major discounts on food and beverage.

This is an emerging market and it is estimated that over 65% of country clubs now have fitness/aquatics and even spas.

Benefits of working for a country club/master planned community:

Stability compared to an individual club
Health and medical insurance, 401k plans and vacation time is almost always made available to full-time employees. Usually a modest monthly fee is deducted from your paycheck
Better than average compensation plans
Continuing education is often subsidized
Ongoing staff development and training provided
Well-equipped and maintained facilities
Usually HR compliant

Downside of working for a country club/master planned community:

Members may be more demanding and difficult to work with.
Limited growth potential

Some clubs are run by management companies, so do your homework as some management companies are great to work for, and some are very demanding

Corporate Fitness Centers

Corporate fitness centers are great places to work for getting management experience quickly. Major companies contract out with management companies that specialize in running corporate fitness centers. Some corporations may even run their own centers with in-house management and staff.

If you have a degree in the exercise sciences, have group exercise and personal training certifications and 1-2 years of experience, you would be a great candidate for a site manager in a corporate setting. You would manage a small staff of part-timers and you would be doing it all; from scheduling staff to teaching classes and everything in between.

Benefits of working for a corporate fitness center:

Gain management experience
Diversity in responsibilities
Many corporate fitness facilities are Monday-Friday, with no late nights, and/or weekends
Excellent healthcare may be available though the company or management company
May have growth potential if you are with a good management company

Downside of working for a corporate fitness facility:

Salaries may be lower
May be busy with limited staff, or really slow with not a lot of activity
You wear a lot of hats that sometimes can become overwhelming

Hotels/Resorts/Cruise Ships

Working in the hotel/resort/cruise ship industry has its pluses and minuses. The work environment is typically a beautiful setting. There is a huge number of employees from all over the world, which creates a fun environment. Compensation will vary tremendously with the cruise lines paying the least and expecting the most, regarding the number of hours you work.

Benefits of working for Hotels/Resorts/Cruise Ships

Excellent healthcare available though the company or management company
May have growth potential if you are with a good management company
Employee meals or substantial discounts on food and beverage
A lot of employees to meet and have fun with
Relocation possibilities to other locations Beautiful facilities/amenities

Staff development and customer service training

Downside of working for Hotels/Resorts/Cruise Ships

May be busy with limited staff
Very high expectations to satisfy guests

Senior Living Centers

With the baby boomer population becoming the largest segment of the population, senior living facilities will be employing a variety of fitness and recreation staff for decades to come. There are large regional and national companies that manage facilities across the U.S.

The important thing to consider if considering working in this environment is do you like working with seniors? Have you had much interaction in your past with the aging population? Possibly with grandparents, neighbors, friends of the family or in previous jobs? If you think you are interested in working with seniors you may consider working part-time hours if available to test the waters.

A position in a senior facility may involve running fitness classes, managing group exercise/aquatic instructors and even planning a lot of fun activities and trips.

Benefits of working in senior living facilities:

Excellent healthcare available though the company or management company
May have growth potential if with a regional or national company
Employee meals available
Relocation possibilities to other locations
Staff development and customer service training
Downside of working for senior living facilities
Compensation may be mid-range
May be busy with limited staff
May require a lot of patience working with seniors

College/University Fitness and Recreation Facilities

Almost all colleges and universities have comprehensive fitness, aquatic and recreation facilities. There are numerous opportunities in this arena. While in college, you may have the opportunity to work part-time in a facility to get a feel for this environment.

Many of these facilities are managed by companies that specialize in running college/university recreation complexes. Some schools manage their own facilities. It would be beneficial, to know in advance, who your employer is.

Benefits of working in College/University Fitness and Recreation Facilities:

Excellent healthcare and other benefits usually available through the company or management company

Compensation plans vary between management companies versus working directly for the educational institution
Fun environment to work in
A lot of perks
May have growth potential if with a regional or national company.
Relocation possibilities to other locations
Staff development and customer service training

Downside of working for College/University Fitness and Recreation Facilities:

Working for management companies may have lower compensation plans and high financial expectations

Ownership

Becoming an owner can be an exciting opportunity in any business, especially in the fitness industry. Most people who become owners have several years of experience in the industry. Others, who are passionate about fitness, become owners after having a successful career in another field.

There are several ways to go about owning a fitness facility:

Start one from the ground up
Buy an existing facility
Buy a club that has just closed
Become an equity partner in an open club
Buy a franchise

Your economic position will have a lot to do with which option to pursue. If you have years of experience, but don’t have cash reserves or financing options, then D may become your only option. These arrangements require a lot of due diligence on your part. I have known people who have become wealthy with this arrangement and others who have received nothing for their efforts.

Is a great option if you have had extensive experience with start-ups and grand openings of clubs? You must be properly capitalized to open a new club! Owning real estate also sweetens the payoff.

Buying an existing facility may work if you do your research. Is there a legitimate reason the club is for sale? How is the business performing financially? How are the demographics in the area? Is it a growth area or declining demographic? How old is the facility? Will it require a lot of maintenance dollars to maintain the club? Do your homework.

Buying a club that has just closed could be a great opportunity. Do your due diligence and negotiate the best deal possible with the landlord. Find out who owns the equipment! Landlords often need a club in the retail center they own to drive traffic to other retailers. So, you may be in a good position to negotiate. You also need to find out how dues are being billed, how many members have pre-paid and a host of other financial questions.

Buying a franchise can be a safe bet.

Really good franchises require a lot of money upfront. Franchises offer a successful track record and a plan to follow. Research the companies and watch out for a sales environment that is designed to garner “a yes” from everyone they speak to.

Some franchises require specific business skills and do a great job “Qualifying” prospects to see if you meet their qualifications. Other companies qualify you by making sure you have your check book with you. Do your homework.

Benefits of owning your own club:

Earning potential is almost greater than being an employee, but not always
Job security; if you are successful
You may have greater control over your schedule to watch your kids grow up
Build equity if you own the building
Building a business to sell or will to your family

Downside of owning your own club:

The buck stops with you
Employee hassles
Maintenance challenges
May not make any money for a while
Need to prepare for unexpected expenses
Change in market conditions/competition

Management Companies

There are management companies in a few of the above verticals: health clubs, colleges/universities, corporate fitness centers and even medical fitness centers.

Really good management companies own and manage their own facilities as well as managing sites. Do your homework and really investigate/research the management company you are going to consider working for.

Benefits of working for Management Companies

Growth potential if the management company you are working for is proactively securing new contracts
Staff development opportunities from the management company
Opportunity to travel to different geographical areas

Excellent health insurance and benefits usually available

Downside of working for Management Companies:

Performance oriented
May not have job security if the management company loses the contract of the project you are working for

Introducing the new NCCPT Career Corner!

To see more of articles like this, and receive career tips, job opportunities and more, sign up for the NCCPT Newsletter at https://tinyurl.com/nccptnewsletter

One of the things that sets the NCCPT apart from other organizations is our focus on the business end of fitness. The science is important but equally important is ensuring our trainers have the resources to help them succeed. To help with everything from a job search and interview to asking for raise the NCCPT is proud to partner with Alan Cohen, President of fitnessjobs.com and a life time industry expert.

Article reprinted with permission from NCCPT. Written by Alan Cohen. Alan is a career expert in the health & fitness industry and founder of FitnessJobs.com . He can be reached by email at alan@fitnessjobs.com or by calling 800-259-4397.

Portrait of smiling women wearing pink for breast cancer in parkland

Breast Cancer Survivorship & the Fitness Trainer

Naomi Aaronson/24 October 2017/ All MFN blog/

Do you know any breast cancer survivors? What if you were told that exercise could help them get their lives back? Would you want to learn more?

There are 3 million breast cancer survivors in the United States today. Survivorship is considered to be from the time that one is first diagnosed to many years later. Fitness professionals are uniquely positioned to help survivors regain control over their mind and body through a well thought out, systematic and progressive exercise program.

Survivorship

There are many women who live with metastatic disease. This is breast cancer that has spread to other organs and is the most serious diagnosis. Breast cancer survivors undergo different treatments depending on the stage of their breast cancer.

The stages are organized from 1-4 with stage 1 being the least serious and stage 4 being cancer that has spread to other organs. The treatments can include surgery, radiation, and systemic treatments. Systemic treatment affects the entire body and includes chemotherapy and biological and hormonal treatments. In addition, surgery to replace the breast is another option performed either at the time of surgery or later on.

In addition, the treatments can vary from one individual to another as there are many different treatment protocols which one can choose from in coordination with the medical team. Access to treatment facilities can be another factor in treatment options.

Unfortunately, breast cancer treatment can wreck havoc physically, cognitively, emotionally and spiritually. Some of the challenges that survivors face are chemotherapy Induced peripheral neuropathy, fatigue (most common), osteoporosis, chemotherapy related cognitive dysfunction, pain, weight gain, cardio toxicity and decreased balance.

A medical fitness trainer can provide survivors with a safe well- balanced exercise program that supports healing from treatments, side effects, treatment precautions, and contraindications.

Naomi Aaronson MA OTR/L CHT, CPI, Certified Cancer Exercise Trainer, has been an occupational therapist for 20 years and a certified hand therapist for 10 years. Naomi was introduced to Pilates after two car accidents, and credits Pilates for restoring both her strength and spirit. She is a well known author and presenter who believes in the power of mind and body to foster healing.

Trainer helping senior woman exercising with a bosu balance

Strategies to Improve Your Balance and Stability

Carisa Campanella/19 October 2017/ All MFN blog/

Challenges with balance and stability can happen to all of us as we get older, but is certainly more prevalent in our Parkinson’s community. Maintaining lower body strength in conjunction with balance is very important as it decreases one’s chances of falling. Balance is defines as the state of having your weight spread equally so you do not fall; stability is the quality or state of something that is not easily moved. In order to maintain balance and stability, we need to have our center of gravity over a strong base of support. If your center of gravity standing upright is the area of your belly button – then your feet are your base of support. Standing with both feet on the ground spread just past shoulder width offers a stronger base of support than standing on one leg or with your feet very close together.

There are many issues that can affect your ability to balance yourself while standing or walking. Trouble with vision, lack of lower body strength, poor posture, medications, low blood pressure, and inability to properly lift our feet are all contributors. So how can you better prepare yourself to stay strong on your feet?

Slow Rise: When standing up from a chair or rising out of bed – do so slowly and wait about 5 seconds before you begin to walk. This enables your body to adjust to the change of position.

Hands Free: Keep at least one hand free at all times while walking – carrying an object with both hands can interfere with your ability to balance.

Arm Swing: Attempt to swing both arms from front to back while walking – this also helps maintain an upright posture and reduces fatigue.

Walk Consciously: Always strive to consciously lift your feet off the ground while walking; a shuffling gait can cause one to trip.

Make a U-Turn: When trying to navigate a turn while walking, use a “U” technique of facing forward and making a wide turn as opposed to pivoting sharply.

Helping Aides: Don’t be intimidated by canes, walking sticks, walkers or grab bars. These helpful devices can keep you safe and prevent a fall.

Keep it Simple: Only do one thing at a time when you are on your feet. Using a phone, gazing around, or even drinking a beverage can be a distraction and affect your balance.

In addition to taking these steps to maintain your balance and stability – take precautions in your home to make it safe. Loose throw rugs, scurrying pets, wet bathtubs and slippery staircases can cause danger in your home and throw even the most strong and stable person off balance. Also, working with a fitness professional to strengthen your stomach and leg muscles will help keep you more stable and lessen your likelihood of falling if you were to lose your balance. A strong body is a more stable body!

Carisa Campanella, BA, AS, is an ACE Health Coach and ACSM Personal Trainer. She is the Program Manager at the Neuro Challenge Foundation for Parkinson’s. Neuro Challenge provides ongoing monthly support groups and educational programs, individualized care advising and community resource referrals to help empower people with Parkinson’s and their caregivers.

For Optimal Workouts, Learn to RECOVER Like the Pros

Nicholas A. DiNubile, MD/18 October 2017/ All MFN blog/

Your body was built to move but to move effectively and efficiently, especially over the long haul, it needs to rest. At any given point in time a significant percentage of competitive athletes and even fitness buffs are over-trained. The “overtraining syndrome” is brought on by athletes falling into the ‘too much, too hard, too frequent and too little rest’ mode. Usually done to improve performance, but ultimately resulting in a point of diminishing returns- or gains actually turned to losses. Common symptoms can include all of some of the following: fatigue, irritability, muscle soreness, difficulty sleeping, elevated resting heart rate, decline in performance and even the onset of overuse injuries.

Exercise and the training associated with it, are a very powerful stimulus. Your body is challenged on multiple levels, from individual body parts to the system as a whole. For example, if you do a typical weight training session, each muscle that you work is stimulated and there is a local response in that muscle. There is also a cumulative metabolic cost to your entire system from that workout. This is true also of any vigorous workout including running, cycling and swimming. Local body parts are challenged as is the entire system. Your body needs to recover from both, and each has its own timetable.

To make gains – either muscle growth with weight training or cardiovascular with aerobic exercise – you need the exercise stimulus (ideally a near maximal effort) followed by adequate rest and recovery. It is on that rest stop where gains are actually made, as the body repairs itself, adapts, and you are taken to the next level. It should be clear why the mindset of “if a little is good, more is better” does not work here. It is also why smart successful professional and high performance athletes schedule recovery time as they would a workout, practice or a training session. It is critical to optimal performance. In fact, in recent years, we have made such tremendous gains in the areas of training and nutrition, that we may be reaching the point of maximum benefit for those variables. I believe that recovery is the next frontier in optimal training and achieving peak performance.

Also recovery doesn’t mean you need to be on the coach doing nothing. There are forms of “active rest” that can actually enhance and speed recovery. Take a walk or do a very light aerobic activity. Blood-flow to the nooks and crannies of the body enhances recovery and the repair process. Also, try yoga, get a massage, or hit the whirlpool. Water is a great medium for recovery, so hit the pool and try some light movements like treading water. But think twice before taking the ice plunge as recent research suggests that ice baths may delay or interfere with the recovery process. Drinking plenty of water and eating properly are also critical. The timing of your nutrition is also important, especially after a hard workout, as there is a golden 30-60 minute post-workout window where certain nutrients can make a recovery difference. Chocolate milk is one nearly perfect choice. And never underestimate the power of getting adequate shut-eye. The body repairs itself mentally and physically during sleep. I recently saw a funny but astute tweet (by Shower Thoughts @TheWeirdWorld) that said, “your bed is pretty much just a charger for your body.”

When it comes to the body’s adaptability and recovery response, the key is not pounding your body the same way everyday. Also follow the 10% rule-never increase your program (i.e. the amount of weight lifted or miles logged) more than 10% per week. This especially true when coming off an injury. Trying to make up for lost time courts disaster. Increasing the intensity, duration or frequency of your workouts too rapidly can interfere with your body’s amazing ability to adapt, resulting in overtraining, injury or both. Also there are new technologies like the Marc Pro device that can enhance muscle recovery and it is no surprise that so many professional and high level athletes are using it regularly. For those aging athletes and Master’s athletes, remember that the body does not recover as efficiently as we age, so you may need a little longer time to bounce back.

Remember what Lau Tzu said many years ago, “a bow that is stretched to its fullest capacity may certainly snap”. In your effort to constantly improve your fitness or specific sports skills you are probably at times pushing yourself to that very brink. Be aware of that predictable time of vulnerability for you, one that is usually remedied by a little R&R thrown into the mix.

So, for optimal gains, in the gym or on the field, learn to kick back at times. Give yourself a break – you will comeback even stronger.

Originally published on the Huffington Post. Reprinted with permission from Dr. DiNubile.

Nicholas DiNubile, MD is an Orthopedic Surgeon, Sports Medicine Doc, Team Physician & Best Selling Author. He is dedicated to keeping you healthy in body, mind & spirit. Follow him MD on Twitter: twitter.com/drnickUSA

Pregnant woman using exercise bike at the gym

Prenatal Exercise Program Design: Exercise Type

Catherine Cram/17 October 2017/ All MFN blog/

Choosing the type of exercise that is best tolerated during pregnancy depends on the following considerations:

Which activities the client enjoys or is skilled at performing
Whether the activity poses any risk to the mother or fetus
Is she is able to do the activity without being compromised by balance and center of gravity changes
Can the activity be easily modified as pregnancy progresses

Weight-bearing exercise such as walking, dancing, and running help maintain bone mass and some studies suggest they are more effective for keeping pregnancy weight gain within normal limits. As pregnancy progresses some women may not be able to continue weight-bearing exercise because of back or round ligament pain. If modifications such as wearing a belly support don’t relieve discomfort, switching to non-weight-bearing activities such as swimming, stationary biking, or other types of stationary exercise equipment is recommended.

Absolute and relative contraindicated activities for pregnant women are listed below. Pregnant women should always consult with their healthcare provider before taking part in any exercise program and assess the risk/benefit ratio whenever there is a question about the safety of any activity during pregnancy. Keep in mind that activities such as downhill skiing must be assessed for risks that are not controllable, such as the effect of high altitude on oxygen delivery to the fetus.

Contraindicated Activities for Pregnant Women

High-altitude sports
Water-skiing
Hockey
Gymnastics
Horseback riding
Absolute
Downhill skiing
Scuba diving

You can also view Catherine’s previous articles on exercise intensity and duration.

For more information on prenatal and postpartum exercise and our CE correspondence course, “Prenatal and Postpartum Exercise Design” please visit, www.ppfconsulting.com

Article reprinted from Catherine’s Maternal Fitness blog with permission.

Catherine Cram, MS, is the owner of Comprehensive Fitness Consulting, a company that provides pre- and postnatal fitness certifications and information to hospitals, health & wellness organizations and the military.

Exercise and Endorphins

Jaclyn Chadbourne/11 October 2017/ All MFN blog/

Feeling too grumpy or stressed out to exercise? Think again.

A little exercise can go a long way in reducing stress and making you feel good, along with its many other health benefits, like improving/maintaining physical fitness, preventing disease and treating symptoms.

Life is complicated. We are all busy with our own personal challenges and to-do lists. Not to mention the winter months, which can make even the hardiest New Englander want to curl up into a ball and stay in bed until spring finally arrives. But, as tempting as that sounds, it’s not likely to improve your mood at all. If you’re feeling down, resist the urge to mope and get moving.

Studies have shown that moderate to intense exercise can help…

Minimize stress or improve ability to handle stressful situations
Minimize anxiety and reduce of depression
Improve self-esteem and perception of self
Improve sleep patterns and hence energy during awake hours

For those interested in the science behind it, when your body is subjected to certain stimuli (including exercise) your hypothalamus calls for the release of endorphins, and the cells in your body that contain them respond. When endorphins lock into special receptor cells, they block the transmission of pain signals and also produce feelings of euphoria. But endorphins can’t do it alone…. exercise also raises levels of other mood-boosting chemicals like serotonin, dopamine and norepinephrine. The combination of endorphins and these other neurotransmitters produces and effect often referred to as “the runners high”.

In reflecting back on my time as a distance runner, I remember saying many times that it wasn’t always the act of running that got me out there day after day – but rather, the tremendous feeling that I got after my run that had such a positive impact on my outlook. But you don’t have to be a runner to enjoy the benefit of the runners high….just 30 minutes of physical activity can elicit this effect on the body and improve our mood on a chemical level.

How else can it affect us?

During a fast-paced tennis match or an intense kickboxing class, you’ll find that you concentrate more on your body’s movements than on the things that are irritating you or stressing you out. Redirecting your focus can help calm and clear your mind. This is referred to as “Active Relaxation” or the capacity to focus on rhythmic motion that can produce a relaxation response within the body.
By reducing our levels of stress, anxiety and depression, we can also sleep better at night, thus improving our energy during our awake hours and reducing irritability and depression often associated with inadequate sleep. How to get started? Consult your doctor or an exercise professional if you’re new to exercise or have health concerns. Safety first! Start with small, manageable goals and choose an activity that you enjoy. Exercise shouldn’t feel like a chore. Then make room in your schedule! Make your health a priority and set aside time each day to focus on you. You’ll be glad you did.

Jaclyn Chadbourne, MA is a Clinical Exercise Physiologist and Principal, Director of Research and Development – ‎Universal Medical Technology, LLC and United Medical Gym, Inc in South Portland, ME. With a passion for sustainable healthy living and desire to advocate for patient-centered care, Jaclyn works to help support community resources for all special populations and to implement and oversee clinical protocols.

References
http://www.nbcnews.com/id/18043835/ns/health-fitness/t/getting-high-exercise/#.UwJ-wvldXtI
http://www.mayoclinic.org/healthy-living/stress-management/in-depth/exercise-and-stress/art-20044469
http://www.webmd.com/fitness-exercise/features/runners-high-is-it-for-real

Still a Gym Rat: Exercise & MS

Mitch Sturgeon/10 October 2017/ All MFN blog/

Before I was diagnosed with MS, and for the first few years afterward, I was dedicated to my exercise programs. My ideal workout time was early morning, because all I had to do was wake up, get my feet on the floor, and lean forward. The next thing I knew I was at the gym.

After my MS diagnosis, I continued to visit the gym on a regular basis. Eventually, when my legs became too weak, I had to give up on the aerobic exercise and the lower body weight lifting. But I still maintained my upper body workouts – even when I started using a cane, two forearm crutches, and then a scooter. Finally, it became too much, and I stopped going to the gym in 2006.

MOG Fast-forward to 2013. My neurologist told me about a facility in South Portland called the Medically Oriented Gym, or MOG. Saco Bay Physical Therapy works one-on-one with patients like me at the MOG. In September, I had my first appointment with Gabe, a physical therapist. We talked about goals. I wanted to maintain or improve the range of motion and strength in my upper extremities. Also, I would welcome anything they could do for leg strength and flexibility, but I knew that would be a more difficult task.

Gabe measured my strength and range of motion to establish a baseline. He then worked with his associate, Jodi, to develop a program for me. Over the past nine months Jodi has incorporated a variety of stretching routines and exercises to strengthen specific muscles and maintain or improve my flexibility. Gabe has evaluated my progress on a regular basis. I have at least maintained and even improved in some of his measures. It’s a beautiful thing.

Gabe, Jodi, and the rest of the team are consummate professionals. Not only do they understand the mobility issues I’m facing, but they exhibit sincere empathy. They know when to push me hard and when to back off. They constantly come up with creative new ways to challenge my muscles to do anything and everything they are still able to do.

I generally have two one-hour sessions per week, and I plan to keep this up indefinitely. In my case, insurance is picking up 100% of the costs.

The benefits I experience from my workouts at the MOG are more than physical. There is an emotional component as well. I always feel more positive about my life when I am fighting back against this creeping paralysis. And even in the days before I became disabled, I experienced a boost from my gym workouts if for no other reason than I was getting out of the house and moving around. That still applies.

This physical therapy program isn’t going to overcome the relentless attack that MS is waging on my central nervous system. My overall physical well-being is continuing to deteriorate, and I don’t expect it to stop. But the work I am doing at the MOG allows me to maintain as much strength and flexibility as I possibly can, for as long as I possibly can. I encourage everyone with MS or other similar conditions to “use it or lose it.” If you live in the greater Portland area, I recommend Saco Bay Physical Therapy and the MOG. If you live elsewhere, find a physical therapist and a gym that you can work with.

If you’re a healthy person, and you’re not getting regular exercise, are you just trying to piss me off? You enjoy such good fortune, yet you do nothing to nurture and protect it. Don’t make me come over there and kick you in the ass, because I will.

One of the exercises Jodi has me do is to lie on my back (which is no small feat) and execute bench presses. Before MS, I could do three sets of ten with a substantial weight on the bar. I would grunt and strain and put everything I had into each repetition. When working with free weights, I always had a spotter, because if the weight were to land on my chest or neck it could have been dangerous. But today I am bench pressing a broomstick, and I still grunt and strain and put everything I have into each repetition. Last week I said to Jodi, “You better stay here and spot me, because if I get pinned by this broomstick I’m not sure I’ll be able to breathe.”

We laughed and laughed. I’m a funny guy.

Read more from Mitch at his blog, Enjoying the Ride.
Learn more about the MOG on their website.

A Population in Need of Trainers

Jane Curth/3 October 2017/ All MFN blog/

No one looks forward to the day when they need to have a joint replaced. It can seem intimidating, and for good reason. Many patients can have a fairly extensive recovery period with some never regaining full use of the joint in question. But this doesn’t have to be the case. If they prepare properly, they can avoid a great deal of pain and frustration from recovery.

Every year in the United States, there are over 600,000 knee replacement surgeries alone. Hip and knee replacements are very common in those suffering from osteoarthritis, and they are in need of a critical professional — personal trainers.

The Need

Osteoarthritis primarily affects older adults over 50. As opposed to most millennials today, this generation of adults didn’t grow up with exercise being a regular part of life. As such, there is a high degree of sedentary people who also suffer from osteoarthritis and needing joint replacement.

The research is pretty clear — those who are more physically fit have fewer complications in surgery and, above all, require significantly less time to recover afterward. The problem is that a significant portion of this population do not exercise and do not know how to do so safely. Thus, the special skillsets that personal trainers have are incredibly valuable to them.

Training Focus

For most people facing joint replacement, there is a two-fold objective: weight reduction and muscle strengthening. This is because the less the patient weighs, the less pressure is placed on the recovering joint. Furthermore, the stronger the supporting muscles are around the rest of the body, the better-able the patient is to regain mobility.

As such, the training program should include:

Cardiovascular training
Upper and lower body muscular development
Core strength
Range of motion development

Above all, the key to training these clients is SAFETY FIRST. These clients are already suffering from joint pain, and excessive training can make the situation that much worse.

Helping a Growing Network

The population of older adults suffering from osteoarthritis and needing joint replacement is on the rise. It’s estimated that in 20 years, there will be as many as 4 million procedures a year. There is a definitive need for personal trainers who know enough about osteoarthritis and joints in the body to make a difference in these patients’ lives. Word of mouth referrals from successful outcomes are a likely possibility and the opportunity to collaborate with healthcare professionals is extensive.

Learn the Essentials

I have worked with Dr. Irv Rubenstein to put together a course like none other that will get personal trainers up to speed as quickly as possible on the essentials. We go over what happens in the joints and how they deteriorate as well as what happens during and after joint replacement surgery.

In this course, you will learn:

The basics of Osteoarthritis and how it affects the body
Exercise programming to prepare the client physically for surgery
Contraindications for post-surgery and how to avoid re-injury
Programs that will work in the home or at a gym
An overall approach to helping clients prepare and recover safely.

Most importantly, we discuss what is safe and effective for this clientele as well as what to avoid at all costs — exercises which increase the likelihood of injury and exacerbation of pain. We look forward to empowering personal trainers to use their skills and expertise to benefit older communities that they wouldn’t normally think about when looking for new clients. This is a population in desperate need of a personal trainer’s ability, especially in the delicate days before surgery and continued work with the client once their physical therapy time has ended.

Jane Curth is the co-founder and CEO of FitFixNow. Helping people on their wellness journey is her passion; Jane has helped clients and students with their diet and fitness struggles for over 20 years.

The Benefits of Adding Tai Chi to Your Exercise Regimen

Dianne Bailey/25 September 2017/ All MFN blog/

“Tai Chi is better than a glass of wine!”

The above quote is an actual proclamation from one of my students at the end of class one night. Let’s take some time to look through all the things that you can expect from learning this relaxing, slow martial art.

Because Tai Chi offers a slow, meditative approach to movement, some people question it as an exercise modality since the aerobic component is not high. You should not dismiss it, however, simply because you might not break a sweat doing it! The intensity of this form of exercise can be increased or decreased depending on the depth of the postures and the duration of practice. It is certainly a low-impact form of exercise which is beneficial to people with existing joint issues and to people who want to avoid joint issues.

Let’s take a look at both the scientifically proven benefits and the anecdotal benefits that occur with the regular practice of Tai Chi.

Physical benefits

As you would expect, there are many physical benefits when one practices any form of exercise over a period of time. The benefits that research has proven with the regular practice of Tai Chi are surprisingly far-reaching, especially in our current climate of anti-aging remedies. The Mayo Clinic lists some of the benefits of Tai Chi as:

Improved aerobic capacity
Increased energy and stamina
Improved flexibility, balance and agility
Improved muscle strength and definition
Enhanced quality of sleep
Enhanced functioning of the immune system
Reduction in blood pressure
Reduction in joint pain
Improved symptoms of congestive heart failure
Reduction in the risk of falls in older adults

That list is impressive just by itself! There are other studies that have proven improvement for those who live with chronic conditions such as fibromyalgia, Parkinson’s disease, osteoarthritis, COPD and others. It has also been proven to improve bone mineral density in elderly women. One study (Tai Chi Chuan: an ancient wisdom on exercise and health promotion) even stated that, “The long-term practice of Tai Chi Chuan can attenuate the age decline in physical function . . . .” It’s no secret that we are living longer now due in part to medical advances. It can be argued that we are not necessarily living better, however. The practice of Tai Chi can possibly be one of the ways we are able to increase the enjoyment of our later years because of the improvements it provides in physical function.

One of the biggest concerns of aging is falling. Obviously, the physical detriment of broken bones or concussions or even just severe bruising are difficult for the aging population to deal with. The mental effect of being scared it will happen again is even worse, however. There are many studies that show a rapid decline in independence after just one fall. Clearly, working on balance is an important concept to help prevent falls. In a meta-study, authors Wong and Lan wrote in “Tai Chi and Balance Control” that, “recent studies substantiate that Tai Chi is effective in balance function enhancement and falls prevention.” They also concluded that, “Tai Chi improves static and dynamic balance, especially in more challenging sensory perturbed condition.” A different study on the effect of 4-and 8-week intensive Tai Chi training on balance control in the elderly concluded that, “even 4 weeks of intensive Tai Chi training are sufficient to improve balance control.” Anecdotally, I have witnessed this in the classes I teach. Many of my students comment on the marked improvement in their balance. One student in particular related the story of how she and her husband were hiking and she was getting frustrated because she felt unstable going over the rocks. Then she remembered her Tai Chi training and started to incorporate some of the principles of columns and weight shift, and she immediately felt more balanced and in control on their hike!

One of the other anecdotal effects that I have seen in my classes is weight loss with Tai Chi. It is not something that people express as a goal when they start Tai Chi, however, I have had several students who have admitted that beneficial weight loss has been a side effect of their training.

Mental benefits

The benefits of Tai Chi are not only substantiated as physical benefits. There are important mental and emotional benefits as well. Let’s return to the list of benefits from the Mayo Clinic. They also list the following as resulting from practicing Tai Chi:

Decreased stress, anxiety and depression
Improved mood
Improved overall well-being

And I would add the following to that list:

Increased mental focus
Improvement in working memory/executive function
Social enjoyment and interaction

The studies concerned with the effect of Tai Chi on psychological well-being are not as conclusive as the studies on the physical benefits due in part to the obvious reliance on subjective measures. In general, however, the studies do demonstrate beneficial effects in regard to practicing Tai Chi for depression, anxiety, stress management and mood disturbance. One study on the therapeutic benefits of Tai Chi exercise (Kuramoto AM) states that, “Tai Chi can influence older individuals’ functioning and well being . . . and the positive effects of Tai Chi may be due solely to its relaxing, meditative aspects.” Just the other day, I had a student comment to me after class that, “It always seems that whatever I’m dealing with on a particular day just eases back into the proper perspective when I’m done with Tai Chi. It obviously doesn’t make the problem go away, but it feels like I can approach it with a better mindset and a healthier attitude.” That’s really the beauty of Tai Chi. It’s not some mystical, magical force or religion. In one study that measured heart rate, adrenaline, cortisol and mood during Tai Chi (Jin P), “Relative to baseline levels, subjects reported less tension, depression, anger, fatigue confusion and state-anxiety. They felt more vigorous and in general, they had less total mood disturbance.” In another meta-analysis regarding Tai Chi exercise and the improvement of health and well-being in older adults (Yau MK), “There is considerable evidence that Tai Chi has positive health benefits; physical, psychosocial and therapeutic. Furthermore, Tai Chi does not only consist of a physical component, but also sociocultural, meditative components that are believed to contribute to overall well-being.” This same study concluded that, “It is recommended as a strategy to promote successful aging.” That’s quite an endorsement! You might say that Tai Chi comes close to being a fountain of youth for those that practice it!

In my own experience, I have seen the improvement in mental focus and working memory. If you are not “in the moment” and really thinking about your movements and how to apply the principles of Tai Chi . . . you will get lost! You can’t think about what’s for dinner that night, or the fight that you had with your spouse the night before. You must focus your mind on the task at hand and that actually causes a relaxation and meditative effect. Because many of the movements force you to cross the midline, you are also forcing your brain to function in a different pattern by making the left side talk with right side. Jean Blaydes Madigan, a neurokinesiologist states that, “Crossing the midline integrates brain hemispheres to enable the brain to organize itself. When students perform cross-lateral activities, blood flow is increased in all parts of the brain, making it more alert and energized for stronger, more cohesive learning. Movements that cross the midline unify the cognitive and motor regions of the brain.” Wow! You are actually making your brain function better on all levels with the simple practice of Tai Chi!

In two different meta-studies concerned with the cognitive performance in healthy adults (Zheng, G, et. al and Wayne PM, et.al), they both concluded that “Tai Chi shows potential protective effects on healthy adults’ cognitive ability. Tai Chi shows potential to enhance cognitive function in older adults, particularly in the realm of executive functioning.” Executive function is defined on WebMD as “ a set of mental stills that help you get things done.” Who doesn’t need to get more things done in their life?? And unfortunately, if we don’t work at it, executive function declines as we age https://holisticdental.org/klonopin-for-anxiety/.

The last point I want to mention about the benefits of practicing Tai Chi is the most subtle, but certainly a very important point, especially as we age. I see a community develop in my classes that is so strong, it supports each member and provides a social interaction that is rare in our society. Many studies have shown that for successful aging, people need to be involved and to interact with each other. My students come to class to enjoy the benefits of Tai Chi . . . but they also come to class to enjoy the social interaction and support from their classmates. This kind of support and interaction can happen in any number of different venues, of course. I think the combination of the relaxing atmosphere, a non-intimidating, simple to move kind of exercise and the joint experience of learning something new that has a calming influence on your mood is un-paralleled in the exercise world. Tai Chi brings together your physical well-being with your mental and social well-being in a unique experience that can be practiced for years. Better than a glass of wine, indeed!

Dianne Bailey has been providing professional weight management and sports conditioning training for individuals since 2002 and opened The Conditioning Classroom, a private personal training studio, in 2006. She earned the prestigious designation of Certified Sports Conditioning Specialist from the National Sports Conditioning Association in 2007. In addition, Dianne is a Certified Tai Chi Instructor (level 1) through the American Tai Chi and Qigong Association and leads the Tai Chi program here at the studio.