Fitness Professionals Archives - Page 9 of 63

Don’t Let Arthritis Stop You: Move On

Dr. Irv Rubenstein/23 January 2023/ All MFN blog/

Arthritis comes in many forms and has many manifestations, affecting almost every joint in the body. We generally speak in terms of the two most-known if not popular forms of arthritis: rheumatoid (RA) and osteo-arthritis (OA.) The essential difference is in the root cause. RA is an auto-immune disease whereby the body, for unknown reasons, attacks itself, particularly in the joints. OA, on the other hand, is often considered the downstream effect of wear and tear, over-use, prior injury, or, as we’re seeing more of as society gets more sedentary, from lack of use. In OA, typically, some insult to the joint disrupts the natural repair processes and further deterioration occurs subsequently.

Due to their differing causes, there are obviously differing treatments; but the basics of medical management are essentially the same. I am not qualified to address the specifics of the treatments available but, in lay terms, treatment usually entails some version of anti-inflammation and pain-reduction drugs, precautionary movement or positional guidance (don’t do’s, for example), physical therapy to manage pain and inflammation, and therapeutic exercises to support the structures affected as the disease itself causes not just inflammation and pain but damage to the structures that support the joints. Typically we identify arthritis as something that damages cartilage and, in truth, that is often what the standard ‘films’ – X-ray, possibly MRI (magnetic resonance imaging) – show. We now know that the synovial sacs around the joint are also affected and that these and other chemical disturbances affect the muscles and tendons that move and support the joint. In almost all cases of arthritis, pain, inflammation, reduced strength and range of motion (ROM) ensue, diminishing quality of life in many ways and, because some of the drugs used to treat it, potentially reducing quantity of life. (Gastrointestinal bleeding from non-steroidal anti-inflammatories (NSAIDs) or bone loss (osteoporosis) from corticosteroids can lead to fatal outcomes (such as spontaneous fractures leading to falls from osteoporosis) if not treated with other medications.)

When someone is potentially afflicted or actually diagnosed with a form of arthritis, the medical community goes into hyper-drive, encouraging changing one’s habits, be they the types of activities one engages in recreational, competitively, or professionally; or the types of non-activities one currently does, in particular, being inactive.

In some cases, dietary advice is offered as we are learning more about foods that are pro-inflammatory and others that have anti-inflammatory benefits. In the former category, we are learning that excessive sugar or simple carbohydrates, including processed wheat products, may exacerbate inflammation while others, such as salmon, dark, green veggies, and certain oils (e.g., olive oil) are capable of reducing the inflammatory elements circulating throughout our bodies and our joints. Furthermore, in more extreme cases, when arthritis becomes very painful and debilitating, over-the-counter and/or prescription-fitted braces may be offered to defer some of the more end-line procedures such as surgery to fuse the joint or replace it with a prosthetic device.

The most common non-pharmaceutical and non-surgical treatment for arthritis of any sort: exercise.

Note that there are several legitimate ways to integrate exercise through resistance training programs that have proven quite effective in arthritis management. Yoga, Pilates (floor or machine based), Tai Chi, Qigong and water-based, or aqua, exercise are all beneficial to many aspects of the overall arthritis program of strength, ROM, proprioception and ultimately function. Since many of these are quite technical and are often done in class formats, one should ask the instructor(s) as to their experience working with arthritis clients.

As with any form of exercise, by whatever professional instruction, you should be totally aware of your pain levels as going “through” the pain is not recommended; thus, you must assert control over the exercise sessions. There will be some exercises, however, that are not destructive and may be somewhat painful but must be done in order to maintain reasonable levels of function and independence. So long as the pain subsides within a couple of hours – preferably as soon as you stop – and there is no exacerbation of inflammation the next day, you can assume that the exercise was just enough. If symptoms flare up over the next 24 hours, however, assume you did more than you should have and alert your trainer or instructor so that he/she can avoid doing the aggravating exercise(s) as much or as hard next time. For these reasons, along with all the other recommendations so far as exercise interventions are concerned, it is best to seek the counsel and assistance of a fitness professional with a background in medical fitness. This could be someone with a more advanced academic degree, someone with a license to practice rehabilitation exercise (physical therapist, athletic trainer, etc.), or someone who’s taken several educational programs to have a greater understanding of the variety of disorders and diseases that may benefit from exercise interventions.

Dr. Irv Rubenstein graduated Vanderbilt-Peabody in 1988 with a PhD in exercise science, having already co-founded STEPS Fitness, Inc. two years earlier — Tennessee’s first personal fitness training center. One of his goals was to foster the evolution of the then-fledgling field of personal training into a viable and mature profession, and has done so over the past 3 decades, teaching trainers across through country. As a writer and speaker, Dr. Irv has earned a national reputation as one who can answer the hard questions about exercise and fitness – not just the “how” but the “why”.

Hashimoto’s Disease: When the immune system turns against you

Megan Johnson McCullough/21 January 2023/ All MFN blog/

Hashimoto’s Disease, also called Hashimoto’s Thyroiditis, occurs when the immune system turns against the body’s own tissues. The immune system directly attacks the thyroid. This then leads to hypothyroidism, which is when the thyroid isn’t making the necessary hormones for proper body functioning. The thyroid plays a leading role in our body, as it is the controller of our metabolism. Without the right hormones, how quickly our body uses calories from what we eat, can be greatly impacted. It is the most common thyroid disorder, affecting 14 million people in the United States.

Symptoms of Hashimoto’s include having an enlarged thyroid. The front of the neck (where the thyroid is located) looks swollen. Symptoms associated with an underactive thyroid, due to the lack of hormone production, include fatigue, weight gain, cold body temperature, hair thinning and loss, depression, irregular menstrual cycles for women, and joint and muscle pain.

The exact cause is not known. There is a strong genetic component. Hormones play a major role, especially since Hashimoto’s is seven times more common in woman than men. Its primary target is middle-aged women. Many women experience thyroid problems after childbirth and about 20% of these women develop Hashimoto’s later on. Certain medications with high levels of iodine can cause this problem. Radiation exposure also can lead to thyroid troubles. In fact, the atomic bombs of Japan lead to this disease in many people. Then, this can be passed on genetically.

Unfortunately, there is no cure for Hashimoto’s. The medical community is not sure what causes autoimmune disorders. Getting medical help is important in order to prevent the progression of the disease. If left untreated women can experience problems with fertility and the risk of high cholesterol increases.

There are some self-care, natural approaches to try to improve or prevent this condition, including your diet. Making sure your diet consists of enough selenium, zinc, vitamin D and iron. Foods to include would be red meat, poultry, beans and dark vegetables. If you do not eat meat, do understand that plant sources are not as absorbable, but taking vitamin C can help with this. Foods you should minimize and eliminate include those that cause inflammation. These include gluten, sugar, artificial sweeteners, soy and dairy. Gut health is critical so making digestion as clean and easy as possible is important. Avoiding toxins can help too, such as plastics, beauty products, air fresheners or candles. Keep your air clean.

Exercise can also be beneficial for Hashimoto’s because it helps lower inflammation and stabilizes the functioning of the immune system. This is because exercise stimulates regulatory T cells which are big inflammation fighters. Also in the process, exercise can balance the pro-inflammatory Th1 system and the anti-inflammatory Th2 system to be less inflammatory. Exercise also helps to release immune cells called IL-6, which lessen inflammation. Just going for walks is a great start but depending on how the person feels, even high-intensity-interval-training (HIIT) can boost workouts and help manage Hashimoto’s. Exercise tolerance is a case-by-case situation and overdoing exercise will only worsen inflammation.

For those I have trained with this condition, we sometimes have to do a trial-and-error approach to ensure the person is doing what their body permits without causing a flare up. It has been my job to scale back intense workouts but still give the client the encouragement and motivation that inspires them to keep exercise as a lifestyle change to support living with Hashimoto’s as best as possible. Many times clients avoid movement thinking their condition prevents them for doing certain types of exercise so why try at all. Movement is medicine so if it’s just walking, it is doing the body good versus being sedentary and lethargic.

Thyroid disease is becoming a major problem. Nearly 20 million Americans have some form of the disease. Diagnosis isn’t always clear at first, but we know when we don’t feel right. Don’t give the thyroid any more power than it already has. Hormones might be tyrant rulers, but we can control our actions and attitude towards feeling our best. Autoimmune diseases are unpredictable. The thyroid greatly influences our metabolism, so our weight is readily affected by its functioning. Although our genetic makeup can leave us powerless, we do have the ability to control our response, adherence to medical help and ability to keep a positive outlook despite medical situations.

Dr. Megan Johnson McCullough, owner of Every BODY’s Fit in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health and a Ph.D in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.

References

Functional Movement Patterns in Exercise For MS

David Lyons/19 January 2023/ All MFN blog/

You’ve heard the terms functional exercise, functional movement or functional movement patterns… but what do these terms actually mean?

The term “functional movement patterns” is confusing because it is really not a specific term. Trainers, especially those putting MSers on exercise programs, will usually take them through a program of upper and lower body exercises incorporating compound movements that ask your body to do several things at once. They tell you this is a functional exercise routine and that it’s the best way to help you with your MS limitations. Every exercise is NOT considered a functional one. So what’s the difference?

Functional, by definition, means, “of or having a special activity, purpose, or task; relating to the way in which something works or operates”. In this case, the task is being a functional MSer with the ability to use your body to do what you’d like it to do like you did before your MS diagnosis.

And even though being “functional” is different from one person to the next—for instance, a triathlete needs to be able to run, bike, and swim without limitation or pain, while a homemaker (male or female) needs to be able to do household chores such as lifting groceries out of a car, moving a vacuum cleaner and loading and unloading a dishwasher without limitation or pain—the actual movement patterns required for these activities aren’t really that different.

When you think of functional movement patterns, you should see them as movements that engage your whole body in a variety of different active ways that involve coordinating your upper and lower body with areas that alternate from being steady to moving, and back again.

So where exercises like squats are considered functional because they require full-body coordination, strength, and stability exercises like biceps curls aren’t considered functional because they lack the full-body mental and physical engagement that comes into play with basic motion.

The main difference between functional training and other exercises that work each muscle is that exercises such as biceps curls or leg extensions attempt to isolate that muscle. When doing these movements we’re working individual body parts as separate from the others creating stimulus within those parts. Functional movements put the emphasis on using your whole body at once.

The focus on functional movement patterns, in theory, is to train your body to move effectively as a fully connected single unit so it is able to sit, stand, bend or change direction effectively when you need it to. Some of the functional exercises I use are squats, lunges, and pushups. These movements effectively engage the whole body in the exercise although they emphasize specific muscles as the main force of action.

I believe in functional movement patterns and agree there is a place for them in MS training BUT without the individual muscle-specific training it would be impossible to do a functional movement. If your legs are so weak from MS limitations how are you going to perform a proper squat that uses all the muscles in your legs?! You won’t be able to. This is why specific muscle training is so important. And the only way to get muscle-specific strength is through resistance training. But it doesn’t end there…

You must strength train each major muscle group, individually and specifically to gain the ability to “function”. I know you keep hearing about functional exercise for MS and how important it is. You are told that you MUST be in a program using functional movement patterns to help your MS limitations. I HAVE MS and I have been a fitness expert for more than 40 years. The real FACT is that functional movement patterns are secondary to strength training. They are important but more important to your physical abilities are training methods that incorporate resistance exercises with principles that cause “thought-based training” ™ which create muscle fiber activation, neuroplasticity, and brain to muscle reconnection.

So where am I going with all this?

Please be careful with who and what you take in as being the right fitness information for MS, especially coming from fitness “experts” who do not understand MS. There is much more to proper exercise for MS than jumping into the next repetitive functional program. And any trainer who says he/she is teaching you how to place mental attention on your workouts but only tells you to concentrate on what you are doing does not understand the significance of proper focus. It is not just a simple matter of paying attention to your exercises and form. It is the training methods you use that force that focus and concentration that is of key importance in your MS exercise program. Exercise programs pushing functional pattern movements with no focus driven process or training method behind them other than the standard and cookie-cutter, “do 10 reps of 3 sets”, are of little value in bringing results to our MS bodies.

Continued Education for Fit Pros

Learn what you need to help MSers… check out the Multiple Sclerosis Fitness Specialist online course for fitness and health professionals!

David Lyons, BS, CPT, is the founder of OptimalBody, which touches the lives of fitness enthusiasts of all kinds. OptimalBody has been named The Most Comprehensive MS Fitness Program worldwide since its release. His book, Everyday Health & Fitness with Multiple Sclerosis, was a #1 New Release on Amazon at its release. He is the 2013 recipient of the Health Advocate of the Year Award; in 2015, he received the first ever Health Advocate Lifetime Achievement Award, and the Lifetime Fitness Inspiration Award in Feb 2016. In 2017, David received the Special Recognition Award from the National Fitness Hall of Fame.

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Industry Trends 2023 Report

Debbie Bellenger/16 January 2023/ All MFN blog/

There has never been a better time for our Industry to position ourselves to be the Health, Fitness and Wellness Experts to fill the gaps that are looming in front of us. Gaps such as serving the 80 % of our population whose health journey may not begin with exercise but with Stress Management, or Nutrition or Sleep Hygiene. Gaps such as Burnout now reported as 1 in 2 Americans suffering and becoming more and more comprised in their productivity at work, with their health and suicide on the rise. Gaps such as the healthcare systems struggling post pandemic with staffing shortages, quality of care issues, burnout, and closures – it all begs the question, “Where does the average consumer start their health and wellness journey?”

It starts with our Industry!

We are the experts, innovators, creators, coaches, trainers, and business sector to reach out and lead the charge of delivering health, fitness and wellness to the people; no matter where they are located – Employers, Churches, Apartment Complexes, Schools, Resorts/Spas, Golf and Country Clubs, Assisted Living and Older Adult Communities, to name a few.

From my lens of corporate wellness, medical wellness, healthcare and fitness industry challenges; I forecast the following trends for 2023:

Increased interest in activities that promote recovery and the feeling of well-being such as massage, cryotherapy, IV therapy, restorative yoga, breathing and meditation classes, smaller byte size classes for new consumers to try activities at their starting level on their path to health and wellness.
Increased interest in outdoor activities for fitness embracing the great outdoors for fitness experience, this will continue to foster the growth of running, hiking, walking and cycling communities.
Increased interest in fitness activities that bring people together in search of socialization, community and camaraderie. This will foster the growth of leagues, tournaments, health and wellness programs and in person activities.
Increased interest in the fitness industry from other potential business partners due to the increased interest in Health overall in America. Example, in Corporate America employee voice = employee choice. With employees valuing health more than their pay check, employers will need to align benefit plans and offerings with fitness, health and wellness experts to provide what it is that their employees need. Employers need our expertise.
Increased need for niche services to include programming for chronic conditions which are out of control (diabetes, obesity, hypertension), stress management and anxiety, specialty populations who are currently underserved such as Parkinson’s Disease, Alzheimers Disease and so many more. What about Niche Clubs for different sectors of the population ie Over 50 years of age who have not returned to the Fitness Clubs at levels pre-Pandemic? With a growing % of the population forecasted to be over 50, why not?
Increasing Hollywoodization of our Industry with Fitness Influencers leading the way in content on social media platforms. This can be perceived as a threat to our industry as so much of this content is free, so it is undermining our value.
Consumption of health and fitness will remain multi-faceted with at home, on demand, in person as long -term choices.
Increasing need for fitness to align with healthcare systems and allied health professionals to establish referral systems, credibility in the local community and to support healthcare systems in their need for step down programming and experts. Physicians do not refer to gyms, they refer to programs and a trusted partner. We need to work together to create a continuum of care model with all of the key stakeholders investing in improving health outcomes. Our motivations to engage may be different at the outset but the anticipated outcomes can be the only answer to bend the cost curve of sickness in America.

WHY will these trends occur?

The Pandemic has had a devastating impact on the health of the workforce and its employees which is where we find the vast majority of adults.

Employers are experiencing:

a) More than one in four Americans delayed routine health care appointments.
b) Fear and fatigue have had cumulative effects on chronic health conditions.
c) High blood pressure and diabetes can develop undetected and so for employees who have missed annual well visits, the future impact on their health can be devastating.
d) Benefits Pro reported the cost of care of per employee for health care coverage is projected to be about $13,800 for 2023 with a projected 6.5% increase year over year.

Employees are experiencing:

a) Decrease in mental health (42%)
b) Decrease in social well-being (41%)
c) Decrease in financial security (32%) and
d) Decrease in physical health (29%)

So, why will these trends occur?

One in five Americans is suffering burnout, as reported by APA and we now have an ICD-10 code for medical billing of this condition. It is difficult to find the energy to exercise, take the step to join a gym when exhausted day over day.
Outdoor exercise has proven for many to be a lower barrier choice and lower cost choice to getting activity with some vitamin D. It can also be more time efficient when lacing up sneakers to go out the door for a walk or run, and it can encompass family time which no childcare costs needed.
With 1 in 6 now working from home (prior to the Pandemic it was 1 in 67), feelings of isolation, depression, loneliness and despair on the rise. There is a direct correlation between having quality relationships in one’s life and health outcomes. We are human beings not human doings are we are meant to be with others.
We are now only really starting to feel the impact of the Pandemic fall out. The financial impact of the pandemic payouts to individuals and businesses have created a fall out of our economy with many not wishing to work again and loan re-payments that are arduous. The health impact of the Pandemic has stimulated rising costs of healthcare due to increased sickness/chronic conditions and shortages in healthcare providers. Current burnout stats demonstrate the lack of health in Corporate America which is reducing productivity which may be directly related to fiscal performance of a company.
With the rising sickness in America, the demand for specialized services will only increase. CDC forecasts that by 2030, over 50% of Americans will have a BMI of over 30. With increasing BMI’s comes increasing chronic diseases and co-morbidities, increased cost of care both in medical and pharmacy and increasingly complex programming needs for obese individuals. We must learn as an industry to meet this population where they are and provide specialized programs and services, and talent educated in these disease states.
Social media influencers will fill the gap in education in health, fitness and wellness knowledge until we do. We must position ourselves in our communities to be the credible health and wellness experts.
Consumer choice = consumer voice, so with so many Americans working from home, having choice each day on how/where to their workout in and/or health knowledge is not going away. We must embrace options and hear ongoing consumer needs as they change.
Physicians and allied health professionals need partners to refer their patients to. It only makes sense that we build bridges with the healthcare system for a long term model of shared successes since we all need numbers to perform year over year.

How the Industry Should Respond?

Change the lens and language from Fitness to Wellness so that it advocates for more than exercise in our competencies and expertise. It allows us to explore how we position ourselves to be a holistic provider in our communities and to be more inclusive.
Hold ourselves to a higher standard of wanting more for the industry in advocacy, credentialling and certification standards and producing quality data outcomes that may be published and shared interdisciplinarily. Data is king to bridge gaps.
Bring healthcare providers and allied health professionals into our centers to leverage partnerships and services for a win-win long term. Host MD’s as guests for a Speakers Bureau, a health fair with flu shots and wellness programs – it is a win win strategy. They know you are in the community and they get to share their expert knowledge and capture potential new market share.
Focus on the outreach in the community to create opportunities for additional partnerships and referrals to your centers ie, join Rotaries, Chambers, Society of Human Resource Managers etc…
Create an Employer Wellness Advisory Committee in your Center to invite and host employers in your center once a month to simply provide solutions to their pain points which are rising healthcare spend, low productivity, low morale and increasing turnover. Health, wellness, fitness and onsite activities in your center that promote fun, engagement, team dynamics all wrapped in health; can be a great start to increased revenues in corporate wellness activities.
Partner with Brokers who need points of differentiation to sell their product and who have the pre-established relationships with employers.
Embrace partnerships with individuals and organizations to offer a comprehensive menu of services so you that you do not have to carry all the fiscal burden. (i.e., partner with local dietitians, social workers, behavioral therapists, etc.)

Originally printed in Club Industry 2023 Trends Report. Reprinted with permission from Debbie Bellenger.

Debbie Bellenger is a skilled presenter, public speaker, TRX Master Trainer and Reebok Master Trainer. Over the past 30 years, Debbie has been developing and delivering medical wellness programs in an integrated continuum of care model with providers using EPIC as a platform of referrals and communications back and forth. She also successfully developed a new service line for CaroMont Regional Medical Center called Employer Wellness services which sold over $500,000 of corporate wellness programs with coordinators to local companies. Debbie is the 2014 Medical Fitness Association Corporate Wellness Director of the Year – Employee Wellness. She is the 2017 IDEA Program Director of the Year Award recipient, which recognizes a Director who develops and delivers health, fitness and wellness programs for employees, participants and patients that have successfully changed behaviors and demonstrated positive outcomes of improved health.

Foam Rolling: The What, Why & How

Maurice D. Williams, MS/11 January 2023/ All MFN blog/

We are not as active as we once were. Our lifestyles today do not require as much movement as it once did. A perfect example of this is Giant’s Peapod (need I say anymore). Not being active takes a toil on our bodies and sitting tends to take over our bodies main position in space. For those that are active, injuries may still occur. When a person is not active and does a lot of sitting (or sleeping in awkward positions) or when a person is active and gets injured, our bodies respond by putting our muscle tissues into overdrive. In other words, they end up working harder than they should which leads to adhesions or knots in the fascia (connective tissue found throughout our entire body). This is where foam rolling can be very helpful.

What is Foam Rolling?

Foam rolling is the concept of applying pressure to a sore or tender muscle that will send a signal to your brain to tell it to relax. If you are familiar with a massage, then, you can think of foam rolling as a self-massage.

Why Foam Rolling?

According to the National Academy of Sports Medicine (NASM), foam rolling is beneficial to help alleviate and correct discomfort. For example, if a person does a lot of sitting, then most likely their hip muscles will be working overtime. Foam rolling will help the hip muscles to return to a normal state of work. Also, since overworking muscles cause your body to compensate and have poor posture, foam rolling can help to correct bad posture too.

How Do You Foam Roll?

In order to determine what muscles on your body are working overtime, you want to consult with a corrective exercise specialist. This could be a physical therapist, personal trainer or massage therapist (to name a few). They can watch your posture and how you move to determine which muscles need foam rolling. Typical muscles that need foam rolling include one’s: calves, hips, lateral to mid-back, thighs and chest. For example, if one determines their calf muscle is working overtime, the protocol would be to sit down on their butt with the foam roller placed directly underneath their calf muscles. The person would apply pressure by pushing their calf muscle only into the foam roller. If they feel any discomfort, they would hold that spot of discomfort for at least 30 seconds to allow the calf to relax. If a person does foam rolling on a regular basis (I recommend 3-5 times/week for four weeks), they could accomplish significant improvement to their posture, which means less discomfort to their body.

Conclusion

Foam rolling is a proven technique that allows overactive muscles throughout our bodies to return to a state of normalcy. If you have muscles on your body that do not feel normal, foam rolling may be the solution to your problem.

Maurice D. Williams is an Assistant Professor of Health & Human Performance at Freed-Hardeman University, an the owner of Move Well Fitness. With almost two decades in the industry, he’s worked with a wide range of clients, including those with health challenges like diabetes, osteoporosis, multiple sclerosis, hypertension, coronary artery disease, lower back pain, pulmonary issues, and pregnancy.

Fitness: Establishing Your Program – Setting Your Course

Nicholas Prukop/9 January 2023/ All MFN blog/

I think of training, not working out. Working out is simply doing something without any identifiable purpose in mind. I believe training must be accompanied by commitment and a deep desire to accomplish something specific that is meaningful to you and worthy of sacrifice. In establishing a fitness program that will work for you and ultimately be successful you need to carefully consider many variables and understand their importance to your eventual outcome. This article will highlight some of my thoughts on this process/subject and hopefully illuminate for you the path forward so that you might enjoy a long and happy – and fit life.

Setting your course – effective goal setting

Setting goals is probably the most important aspect of designing a program since it gives focus and direction to the reasons behind the activities that you ultimately select – and that will work for you. First remember a key idea: If what you choose to do is not fun you will not find your time well spent or get the results you desire. The way to think about setting proper goals is to not to think of “cosmetic fixes” but instead to try to imagine yourself doing the things in your life that would bring you joy, pleasure, a sense of accomplishment, and the happy memories that we carry into our future.

An example in my own life is the wonderful time I had in Japan on four different occasions visiting my daughter Lisa. I took many journeys while there and enjoyed all of them immensely because I was free to explore and spend time among the temples of Kyoto and other historic and wonderful places. I walked for hours without ever getting tired because I am so fit from years of running. Every trip while there was an incredible experience, filled with wonder and beauty. Going forward I hope to have many more adventures and create many wonderful memories I can share with my grandson and Lisa too.

Take your time when evaluating what it is you want to achieve and consider carefully what you want to do to accomplish your goals – and make them performance based. Losing weight is never a sustainable goal because there is no real payoff at the end and one never reaches a happy outcome simply from losing weight. I was taught a simple yet effective method for setting goals and it is called the RAMS method: Reasonable, achievable, measurable, and specific. My goal of running a 6 minute mile on my 80^th birthday is already an accomplished fact since I can do it now. If I am alive and well on that birthday I plan on doing that mile!

Programming

Consider this a four step process:

Evaluate and investigate your options
Make your choices – cardio, resistance, stretching, nutrition etc.
Implement your choices on a schedule
Evaluate and measure your progress (record keeping)

Cardiovascular conditioning

Consider this your “core activity” since it is the one that will consume more of your time. Options include running (my love), walking (the most common option), cycling (indoors and outdoors), swimming, cross country skiing (high calories burning among the options – includes running), and many endurance activities tied to sports related training. There are many ways to train your heart but the most important fact is that to train it effectively you must do something to it over time, at higher intensities that allow your heart to work at higher levels than normal. Establishing those levels will take professional input so do ask for the proper assistance from a qualified professional.

There are target heart rates, stroke volumes, cardiac output, breathing, monitoring fatigue, getting proper rest and recovery and much more to consider. I will cover this and other subjects more directly in later articles. Suffice it to say that if you don’t enjoy your chosen activity you won’t keep doing it. Quitting is quite common in the world and I don’t believe quitting ever solved anything! The most common question fitness professionals get is: Which exercise is the best one? My answer is always the same: The one that you will do! Approximately two thirds of your time should be dedicated to training your heart – it is the organ that will ultimately carry you to your future!

Resistance Training

Resistance training builds lean muscle mass and creates a higher resting metabolic rate (the rate at which the body burns calories at rest). As we age we lose muscle mass at the rate of 2-5 pounds per decade after 20. If you want a body that works efficiently, feels strong, helps you accomplish the tasks of life, and supports your skeletal system and organs without getting injured or sick getting strong is a must. Lean muscle mass is directly tied to burning sugar and eliminating the threat posed by diabetes.

Resistance training strengthens the connective tissue (ligaments, tendons), protects the joints and creates symmetry between the inner and outer processes of the body. If you want to become lean – create a resistance training program (again professional help is recommended) that supports what you want to do in life. For me – weight training is primarily designed to keep me running for years to come. I focus all my energy twice a week building all my major muscle groups and monitor my results in writing (I do this for my running sessions as well). After the age of forty I recommend an increased volume of resistance training because loss of lean muscle mass accelerates as a result of the aging process.

Flexibility

Flexibility protects the joints from damage by balancing the loads place upon them and is a key to aging well. Older people tend to get stiff and bent as they age and weakness in the legs is a constant reminder that falling is a major cause of death among the elderly. Breaking a hip in a fall can be something the older individual does not recover from and could have been avoided with a proper stretching and balance program.

With my older clients I always dedicated at least 20-30 percent of their sessions to balance and flexibility work to insure that they were comfortable just moving. I monitored their gait, posture, balance and other variables for possible negative outcomes. Changing behaviors and attitudes as we age is challenging. I find this true in my own case as I face my own challenges going forward but as one of my favorite teachers said years ago: “Change is the only constant in the natural order” and its corollary: “The mind of man is unlimited in its potential and responds to the specific demands made upon it”. I try to remember that there is always a way to change – we just have to be flexible in our thinking and our behavior to make the necessary changes that could ultimately save our lives.

I always try to remember that the gift I have been given to train for all these decades can be taken away in an instant so I always approach my own training each day with an attitude of deep gratitude and never forget to say thank each day for these gifts. I am grateful every day and never try to forget that an open mind and open heart will get me through almost anything in life. Everything that happens to me is an opportunity for me to learn something new about myself. I will always be a student – I will never know everything and this thought frees me to explore my potential every time I set my sights on new goals and dreams – like this one writing for you.

The FITT Formula

Remember Rome wasn’t built in a day and neither will your body. Changing variables one at a time will allow you the chance to see how your body – and mind – responds to the stimuli you are providing it by your training activities. The FITT formula is something to keep in mind. The letters stand for frequency – how often you do something, intensity – how hard you do something, time – the amount of time you schedule for training activity, and type – the mode or vehicle you select to train. I believe change comes most effectively in “baby steps”. Never ask your body to do more than it can for it will grow as fast as it can, plateau, and then grow some more.

Rest and recovery are crucial to this process – allow time for your body to heal and rest. Overtraining is just as bad – or worse – than undertraining. Go slowly toward goals as your patience will be rewarded with renewed energy, stamina, and happiness in the results you are seeing from your efforts. Reward yourself as you reach new levels and never forget to be grateful for everything and anything that you accomplish. This “consciousness” will serve you well over the years to come!

Nutrition and Weight Management

I won’t speak here on this subject in detail since it is way too complicated for our purposes at this time. Suffice it to say “you are what you eat, you are what you think, you are what you believe, you are what you do and you are your expectations.” What you think about, comes about (Walt Disney – one of my favorite creative geniuses), what you see is what you get and so much more. Eating well yields a truly flexible, strong and happy body. I will say this: Eat a salad, drink water and take a walk”. Eat more fruits and vegetables, whole grains, nuts and seeds and beans and healthy protein – and drink lots of water. More on this later. Please remember that everything you eat creates – or destroys – your future health.

Conclusion and Tips

Be aware of your life as it is today. DO see your doctor for an evaluation for your readiness to train and engage in prolonged physical activity. Ask yourself the tough questions that only you can answer. Be considerate and forgiving of yourself so that you can move forward without guilt or recrimination. Become flexible in mind and body. Start now – don’t wait – because tomorrow is never guaranteed and life is very fragile. Take each step and listen attentively – both inside and outside – to those who want to assist you along the way. Take everything with a “grain of salt” because there are no absolutes when it comes to your own needs, wants, and dreams. Change is constantly influencing the events and circumstances of our lives so no one truly “knows” what is best for you – only you can determine this. Be smart and critical in your thinking and question what you don’t understand. I learn something new every day and I am certainly not ashamed to share with you that I consider myself a “student of running” even though I have been running for 52 years! Travel well!

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.

New Year’s Resolutions and Eating Disorders

Karli Taylor/30 December 2022/ All MFN blog/

The beginning of every new year is flooded with talk of resolutions. The clean slate associated with a brand new calendar often inspires us to make changes in our lifestyles. Typically, these resolutions are centered around health, and in many cases, the emphasis is on weight loss. For those who struggle with eating disorders, this time of year can be especially difficult.

Coach, Therapist… What do you need today?

John Schessler/28 December 2022/ All MFN blog/

As I’ve stated many times before, personal fitness trainers are multi-faceted in their jobs because let’s face it, we have to be. You can’t teach someone how to be a people person, either you have the gift of versatility when you speak to a client or you don’t. Sure, you can wiggle your way through it uncomfortably but some people are better than others when trying to carry on a conversation or to lend an opinion to a client’s problem they are having at the moment.

Personally, it’s always been relatively easy for me to be caring, compassionate and to respond appropriately to clients’ wishes, problems and questions but like anything else that a person excels at, it definitely takes practice and finesse. This raises a question, however, about figuring out your clients needs during every session. Do they want a trainer who’s going to kick their ass and make them sweat or do they need a caring person to lend an ear and give solid advice? Trainers wear many hats. Aside from our titled job, we also are bartenders, hairdressers, therapists and the caring friend that they may not have in their life to provide advice, comfort and direction.

During most sessions with clients, I let them take the wheel as to how the conversation and friendly banter goes. 85% of the time we end up talking shop about what happened that day, weekend plans or special occasions coming up for them or myself. The other 15% of the time is where I change roles, usually the alter-ego that I play mostly is therapist. Ask most other seasoned trainers and they’re likely to agree that we hear a lot of other people’s problems from day to day. Most of the time, the person isn’t looking for a fix to the issue or even advice but someone to listen and to validate that whatever it is that they’re experiencing is valid. That’s it.

In the broader scope within humanity, this is all everyone wants, from the very normal person to people with mental health concerns and beyond. If people would learn that talking about their problems creates connection, vents frustrations and sets anger free, we’d probably see less problems in the world than we have today. I like to term myself as the ‘feelings trainer’ because if something is bothering you, I’m pretty much going to talk you through an emotional cleanse if that’s what you want/need.

That’s the first part, like I said. Trying to establish boundaries and develop a client dialogue for the session if the client wishes it to be that way. So many trainers miss these subtle hints and clues that may be a huge part of why they’re not reaching their goals, why their training sessions have fallen into the negative, etc. This is why it’s so important to require trainers to participate in behavior modification workshops or training to help them to recognize when specific behaviors surface in their clients and how to help them overcome whatever it is they may be experiencing that is holding them back from reaching certain goals.

Being able to read people isn’t rocket science but there is an art to being able to practice empathy and awareness for your clients effectively. Numerous fitness organizations offer behavioral modification training for continuing education credits (CEUs) or even offer a specialization in becoming Behavior Modification Specialists (BMS) through your certifying organization. Regardless, being able to spot emotional breaks in your clients and helping them to rectify them will help to further achieve their fitness goals and gain clarity in their lives.

John J. Schessler is a Pittsburgh-based NASM certified Personal Fitness Trainer and ISSA certified Exercise Therapist with over 13 years’ experience in the health and fitness fields. He also holds certifications as a Sports Injury/Orthopedics Specialist working with individuals with physical and mental disabilities. He currently is employed by Planet Fitness LLC as a tenured Personal Trainer and works as a Men’s Life Coach, assisting men gain the skills necessary to help enhance their lives in all areas. John is constantly gratified by the endless pursuit people have to better themselves everyday in his profession.

Understanding Health Coaching – Letting the Client Lead

Brian Prendergast/14 December 2022/ All MFN blog/

Health Coaches are trained to take an interesting approach in implementing a plan to help their clients. Successful Health Coaching programs have designs within that let the client set their own path to better health. That’s right. The client is often the one to determine which actions to take in obtaining, or retaining, the next level of better health that they hope to achieve.

Does this sound crazy? Well, if you think about the way things work in the world of sports, it makes great sense. Coaches coach and players play. The “player” in this instance is the client and the client is playing the game of life. It is their life. It is the client’s game to play. A coach’s role is to prepare the player (or person with the desire to improve their health) for action. A coach is there to guide. A great coach is one that asks the right questions; questions that bring awareness to the client’s needs and ultimately provide answers which will empower the client to proclaim their own path forward.

This is not to say a coach does not have a philosophy to which they adhere, or a knowledge base used to guide their clients. Nor does it mean that a coach will not step in and offer a more sensical path if the client chooses a step that clearly is not beneficial, or worse, potentially harmful. It simply means that the client can take the lead in determining the direction of their greatest gift, their own health. Instead of leaning on the coach like a crutch for support, the “player” stands on their own two feet.

Being told what to do and how to act is not a very effective way for making wholesale lifestyle and/or behavioral changes. The growth must come from within. The client must see and feel the importance of each step for themselves. Empowering the client to be aware enough to see the next possible, available, or achievable step is rewarding and the key to long-term growth.

It is common for a Health Coach, especially at the very beginning of the coach’s and client’s time together, to ask the client to simply observe their own behavior. As the great Yogi Berra once said, “You can observe a lot by just watching.” Seems simple, right? It is simple. The path to better health does not need to be complicated.

Pay attention to your own behavior and make note of what you observe. Or better yet, write down what you observe.

What do you see in your own life?
How well do you eat?
When do you eat?
What do you eat?
Do you snack?
What do you snack on?
When do cravings occur?
Do you notice your food when you eat (pay attention to how you see, smell, and chew your food)?
How well do you sleep?
What is your energy level like throughout the day?
Do you notice any sort of “crash” during the day?
How often does your mind drift?
Are your thoughts generally positive or negative?
Do you reach for technology often?
What are your relationships like?
What is your level of physical activity?
How does this activity make you feel – before, during and after?

…And on and on. These are just a few observable daily occurrences that a coach may suggest keeping an eye on to prime the pump, so to speak.

Asking a client to be a witness to their own life, their actions and how it relates to their current state of health, to be a detective and gather evidence on their own behalf is a sure-fire way to have the client detect their own tendencies, positive and negative, invest in their own progress and unturn areas that can propel them towards improved health.

Brian Prendergast is the Founder and Head Coach of High Five Health and Fitness, and Co-Creator/Co-Host of The Two Fit Crazies and a Microphone Podcast. Brian is a Certified Integrative Nutrition Health Coach, Certified Personal Fitness Trainer and Group Fitness Instructor, and USA Track and Field (USATF) Level 1 Coach and Competitive Masters Runner.