Fitness Friday With Coach K…Stretch IT

 

Stretching The IT Band.

Having trouble with outer thigh flexibility, rotation, or extension? Perhaps it’s your iliotibial tract or iliotibial band (ITB). Given the responsibility of this large longitudinal fibrous lateral stabilizer, it’s not uncommon to give rise to unwanted tightness or pain. Give these stretches below a go to target the largest fascia band in the lower body, the Iliotibial Band.

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Standing Side Bend Stretch.

Set up:

Stand upright with a tall neutral spine, feet together, arms at your sides and relaxed, shoulders down and back. Position your left leg behind your right leg, toes remain forward and legs are straight and firm. Place an open right hand on top of right hip. Reach your left arm up and align it with the left shoulder.

Execution:

Inhale (through the nose) and exhale (through the mouth) slowly and deliberately as you push your hips toward the left and reach your left arm overhead and to the right. Hold the stretch for 15-30 seconds each. Switch and repeat 3-5 times each side.

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Advanced:

Want to increase the intensity of the stretch? Move the feet further from one another, slightly bend the knee of your front leg and keep the back leg straight.

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Pro tip:

Stability while performing the standing side bend can be challenging. If balance is problematic, stand near a wall, heavy chair or counter top for added support. Only use the assistance from the chair or counter top that you need.


Seated Figure Four Stretch

Set Up:

Locate a solid chair. Bring the affected leg up over the opposite knee. Stabilize the bent leg with both hands. One hand grasping the ankle and the other hand atop the bent knee. Back is in a neutral position while the abdominals are firm and lightly contracted.

Execution:

Begin the stretch by gently pushing down into the flexed knee with the hand. Be sure the other hand is placed securely on top of the ankle. Once comfortable in this stretched position, begin to bring the upper torso forward slowly by bending at the hips. Hold the stretch for 15-30 seconds each. Switch and repeat 2-4 times each side.

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~ Did you know?

Biological Age is Modifiable! Want to learn more? Contact Boomers N Motion to Empower and Reset YOUR body’s physiology TODAY!

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Fitness Friday With Coach K…Exercise Your Brain!

Exercise Your Brain!

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Did you Know? Exercise is GREAT for your BRAIN

Exercise improves blood flow to your brain, which leads to the growth of new blood vessels and new brain cells

Exercise is linked to:
o Less depression and anxiety
o Better memory
o Quicker learning
o More awareness and focus
o A powerful and effective way to prevent or delay the onset of Alzheimer’s disease.


3 Ways to Boost Your Brain Health


Cardio: How about going for a walk?

• Walking is a great choice for cardiovascular exercise because you can do it just about anywhere at any time, and it’s free! One study found that a single 30-minute period of brisk exercise, like walking, was associated with increases in brain plasticity and improvements in declarative memory and motor-skill coordination.

• Is it too hot outside to walk, or do you have a quick 15-minute break during the day? Try Leslie Sanson’s 1.0 Mile Happy Walk. It’s an easy way to sneak in 15 minutes of cardio.

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Strength: Have you ever tried working your muscles using resistance bands?

• Resistance bands are the perfect choice if you’re exercising at home or if you do a lot of traveling. They’re lightweight, portable, and they don’t break the bank. Resistance bands can help build your muscles and your brain. Multiple studies confirm that resistance training can improve cognitive function and several major mental health issues. For a mental lift, you should weight lift!

• Try this Full-Body Resistance Band Workout that allows you to work your entire body in a circuit-style format.0326_alzheimers


Flexibility: Perhaps it’s time to try Yoga?

• Yoga offers a host of physical benefits; including, increased flexibility, healthier weight, and stronger bones. You might be surprised to learn that yoga also changes your brain chemistry. Scientist have proven this by conducting brain scans, and they’ve noted yoga’s biggest impact on anxiety, depression, and pain tolerance.

• Yoga is so popular, you can find classes at most fitness centers.

• If group classes and gyms aren’t your thing, no problem. Try this 10-minute yoga routine at home. Complete the routine twice, for a total of 20 minutes, and meet your daily flexibility goal for the challenge.yoga-hd-wallpaper_024616754_279


Try getting a variety of exercise every week – cardio, strength, and flexibility – for a healthy, well-rounded program that’s good for your body and your mind!


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~ Did you know?

Biological Age is Modifiable! Want to learn more? Contact Boomers N Motion to Empower and Reset YOUR body’s physiology TODAY!

Fitness Friday With Coach K…Exercise Can Save You Money!

Did you Know? Exercise Can Save You Money

Wow – regular exercise can save you thousands each year! Research conducted by the American Heart Association found that people who exercise regularly spent between $500 and $2,500 less each year. These savings typically come from fewer drugs, medical bills, and lost workdays. Want to know what it takes to see these savings in your wallet? Check out the tips below.

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3 Ways to Save Money

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Cardio: Do you enjoy dancing?

  • In the American Heart Association study, researchers found that people who got at least 30 minutes of aerobic exercise five days a week saw the biggest savings. Aerobic exercise can include activities like walking, running, swimming, cycling, and aerobics classes.

 

  • Dancing is also a great way to get this done, with Zumba being a popular option. This fun, dance-style group class gets your heart rate up for an awesome workout. For a quick, 20-minute Zumba dance class you can try at home, check out this video.   You can also find Zumba classes at most gyms.             

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Strength: Have you tried increasing your strength with Pilates?

  • The American Heart Association also recommends moderate-to-high intensity muscle strengthening activity at least 2 days per week. Strength training can save you money in a number of ways due to its role in disease and fall prevention. Studies have shown that for people with arthritis, strength training can be as effective as medication in decreasing arthritis pain. We all know exercise is less expensive than medication.

 

  • Strength training can also help improve balance and coordination. One study found that it could reduce your risk of falling by as much as 40 percent. This is especially important for older adults and can lead to a significance savings. As of 2015, the average hospital cost for a fall injury was over $30,000.

 

  • If lifting weights is not your thing, why not try a strength-based Pilates class, like Power Pilates? The Power Pilates method encompasses more than 500 controlled, precise movements designed to stretch and strengthen muscles without adding bulk. The class incorporates light weight with exercises geared toward developing lean muscle mass and bone strength, core toning, and back strength.

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Flexibility: Foam-rolling can save you $

  • If you’re someone who likes to get messages, using a foam-roller instead can give you similar results with a lot of savings. Foam rollers can help relieve tension in the muscles and fascia by hydrating them with static acupressure points, rolling, and stretching. These techniques promote circulation, reduce muscle pain, and increase flexibility.ph-mg-ho-main-street-yoga-foam-rolling-deepens-the-practice-20170606

 

Final Thought: The greatest wealth is health!


~ Did you know? 

Biological Age is Modifiable!  Want to learn more?  Contact Boomers N Motion to Empower and Reset YOUR body’s physiology TODAY!

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Fitness Friday With Coach Kirt…Quick Tip

Do you ever experience tight or sore calf muscles? Give these quick calf stretches a go to loosen the back of the lower leg in a jiffy.


Standing Wall Calf Stretch.

Preparation: Place both hands on wall with arms bracing your upper body. Carefully lean into wall with one leg bent forward and other leg extended strait back with knee straight and toes positioned directly forward.

Execution: Push rear stretched heal to floor and move hips slightly forward. Hold this position for 15-30 seconds. Repeat 3 times each leg.

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Standing Floor Board Strait Leg Stretch.

Preparation: Face wall with both knees slightly bent. Position fore foot on wall with heel on floor.

Execution: Straighten knees and lean body toward wall. Hold stretch 15-30 seconds. Repeat 3 times each leg.

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Stair Strait Leg Calf Stretch.

Preparation: Position toes and forefoot on stair with arches and heels extending beyond edge of step. Grasp hand railing or sturdy wall for balance.

Execution: With knees straight, shift body weight to one foot. Hold stretch 15-30 seconds. Repeat 3 times each leg.

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~ Did you know?

Biological Age is Modifiable! Want to learn more? Contact Boomers N Motion to Empower and Reset YOUR body’s physiology TODAY!

Fitness Friday With Coach K…Fit Five

We all know that we should exercise, but do we know how to exercise? Perhaps you’re missing a few key factors that could very easily set you back weeks, if not months, if they go unnoticed. Consider today’s Fit Five, and you’ll be well on your way to achieving your health and wellness goals!


Fit Tip #1: Start low, Go slow:

This could very well be the one and only tip you consider because it’s so critical. It’s all too common to dive head first into a new routine, which is wonderful. Unfortunately, it can quickly lead you to the injured reserve list. Instead of incorporating weights, cardio, and group class five to six days continuously, your body will likely prefer one or two days a week, to start, with ample rest days in between. Exercise length should also be kept in check in the beginning; therefore, keeping the duration at or below 30 minutes total. If 30 minutes nonstop proves to be too intense, partition your sessions into 10-15 minute blocks, 2-3 times throughout the day. The take home – inadequate rest equals inadequate recovery.

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Fit Tip #2: Keep it Loose and Limber:

We’ve been told to stretch before activity for what seems like half a century. Well, the science is in. If you stretch prior to exercise, it is dynamic stretching ONLY. Dynamic stretching is “incorporating movements that mimic a specific sport or exercise in an exaggerated yet controlled manner; often include during the warm-up or in preparation for a sports event.” (ExRx.net). An example of this is performing lateral arm raises prior to doing loaded dumbbell side laterals.4

What about holding your stretches? Static stretching is a form of controlled stretching that targets an isolated muscle or body region and should be implemented AFTER the targeted area is warmed up. Static stretches can be held ideally for 15-20 seconds. Fortunately, ballistic “bouncing” stretching is no longer prescribed, as the risk to reward is too high.2_2_9902_2_1_690x520


Fit Tip #3: Variety is the Spice of Life:

Maybe your goal is to lose weight or to retain or even add muscle. Fantastic! These are excellent attainable, long-term goals! Although, be mindful of affixing to one method alone to attain that goal. If you are repeating the same movements time and time again, these repetitions can lead to muscular imbalances, which can adversely affect your body patterns. It’s advised to add a diverse mixture of exercises to your program to reap the greatest rewards of your efforts. For instance, doing bicep curls exclusively to target the arms will give you great biceps but will leave the backs of your arms, the triceps, under-stimulated. This imbalance will likely lead to injury but could be avoided by incorporating a variety of exercises that target the entire arm.

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Cardiovascular exercise is no exception. Sure, your spinning class meets 5-6 times a week. If you only do spinning, though, you are only going to be good at utilizing muscles required for spinning. Therefore, change it up from time to time to establish new movement patterns that challenge the whole body.

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Change, Challenge and GROW!


Fit Tip #4: Understand Your Training Weight:

When starting a new weight training regimen, we aren’t quite sure what weight to start with. Are we? The easiest recommendation to adhere to is starting with the lowest resistance possible in all regards. Whether it comes in the form of a machine, dumbbells, or barbell, get familiar with that method before all else. Only after you’ve mastered the movement, slowly add resistance (weight) until you encounter fatigue at 12 repetitions. The 10th, 11th, and 12th repetition should challenge YOU, but should not alter your form. If you find you can perform more than 12 repetitions with good form, increase the weight gradually. Conversely, if you are unable to complete 8 repetitions, lower the resistance. Overall, a weight that puts you between 8-12 repetitions with good form is ideal for weight resistance exercise.  

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Fit Tip # 5: Listen, your body is talking to YOU:

When people begin an exercise program, they are all in. This is great, yet you don’t want your autonomy to lead you to defeat. It may be time to take a break if you exhibit any of the following.

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  1. Abnormally tired or weak well after you’ve finished exercising.
  2. Insomnia.
  3. Abnormal pain/discomfort during or after exercise.
  4. Loss of Appetite.
  5. Personality changes.
  6. Lack of motivation.
  7. Decreased mental alertness.

As you can see, overtraining can hide behind many different symptoms. The key to your success is to be aware of your mental and physical state throughout the entire process. It can be just as advantageous to know when to apply the brakes and slow down, as it is to hit the accelerator.


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~ Did you know? 

 

Biological Age is Modifiable!  Want to learn more?  Contact Boomers N Motion to Empower and Reset YOUR body’s physiology TODAY!

Fitness Friday With Coach K…Why Resistance Training?

Why resistance training?

 

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What is it about resistance training that is so important as we grow into our golden years?

 

Linear studies conclude that weight training, more specifically free-weight exercises, can be beneficial across all age groups. In fact, baby boomers and older adults can see promising results even though they may have a chronic illness or disease. How remarkable is that? Those benefits include a decrease in cognitive concerns of age related falls, decreases in muscle mass, bone density, strength, and power.

 

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Confidence through exercise is such a powerful tool! 

 


 

Astonishingly, resistance training exercise has been reported to help in developing muscle mass and neuromuscular function in 85 year young individuals! It gets better. Clinical trials with those over the age of 90 years old have reported measurable increases in strength gains with the appropriately correlated weight-training regimen. Wow! Conclusively, continued regular engagement in weight training manifests increases in absolute strength capacity, while diminishing overall strength loss.

 

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Muscular power (muscular power is strength in addition to the speed at which you apply force to a resistance) had also improved in those that regularly incorporate resistance training at a high velocity. Individuals at an average age of 77 years old showed the greatest muscular power increases! Those who participated were exercising with 65-70% of their own body weight during the leg press exercise! These quantifiable power increases attributed to a lessoned susceptibility of imbalance and walking instabilities.

 

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Balance is the Key to Life!

 


 

According to another recent study, lower body instability in individuals ≥65 may lead to fatal and non-fatal injuries that primarily stem from falling. The American Health Care System claims 1/3 of adults (67-97yrs) fall every year and cost upwards of $30 billion to our medical expenses annually. Those numbers are astounding! Baby Boomers and older adults whom participate in weight resistance regimens regularly self-report a decreased fear of falling, while developing a greater general functional performance level.

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The take away?

Weight training makes you strong, steady an light on your toes!

 


 

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~ Did you know? 

Biological Age is Modifiable!  Want to learn more?  Contact Boomers N Motion to Empower and Reset YOUR body’s physiology TODAY!

Fitness Friday Coach K…Healthy Feet

When we think of physical fitness, we don’t always think of our feet. If you’re like me, you probably just slip on a pair of socks and shoes and go about your day. Then it hits you – tired, achy foot pain! When the only relief is sneaking in a chair break or popping your shoes off late afternoon, it may be time to consider foot health.

Foot health is responsible for how we walk, run, balance, squat, stand and land. Any deviation of those skills can attribute to knee and hip misalignments, back and neck pain, and ultimately postural problems.

Today, we’re going to share some exercises that will get you back on your feet!


Ankle Rotation

This exercise is an excellent warm-up as it helps prepare the ankle joint for the foot exercises to come. This can be performed seated or lying. Whichever position you choose, aim to have the lower leg parallel to the floor. Begin by making large circles with the toes relaxed.

15 large rotations in both directions

2-3 sets each foot

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Toe Point

Toe pointing can help with toe flexibility and strengthening within the forefoot. Start by relaxing the foot while seated. Bring the foot out in front of you by extending the lower leg. Bring the toes together to a tight tip. While keeping the toes tight and together, extend your toes as far away from the body as possible. To increase intensity, add a therapy band!

Repeat 8-12 times each foot

2-3 sets each foot

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Pencil Pick Up

Find a pencil to place on the floor in front of you. Using your barefoot, attempt to pick up the pencil with the toes. If picking up the pencil isn’t an option, you may substitute a hand towel. This exercise helps with toe dexterity while increasing flexibility too! Increased dexterity = increased balance!

No need to count repetitions as the act alone will help tremendously.


Toe Abduction

With a relaxed foot, raise the lower leg from the floor. First, spread the small toe and the big toe from the group. Allow the others to follow while envisioning a great distance between all of the toes. Hold this exercise for approximately 3 seconds. Relax.

Perform 8-12 repetitions

2 sets each foot

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Ball Roll

A very relaxing way to finish your foot exercise routine is with ball rolls. Use a medium-sized ball and roll it back and forth between the front of the foot and the heal. A spikey reflexology ball works best, although you may use a golf, lacrosse, or tennis ball. While seated, roll the bottom of your foot over the ball for 30-60 seconds each foot.

 

Remember, your feet are your foundation! Enjoy!

 


~ Did you know? 

Biological Age is Modifiable!  Want to learn more?  Contact Boomers N Motion to Empower and Reset YOUR body’s physiology TODAY!

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