Published Articles

Kari and Kathy write a monthly fitness column in the Hillsborough News of Orange County.  It is their desire to help readers make positive change happen, inspiring them to be the best they can be.

 

Please see our Facebook site for updated monthly articles.

News of Orange  -  October 24, 2009  - Hillsborough North Carolina

You know the feeling. The stirring in the pit of your stomach, the increase in your heart rate, the clinched teeth, the drips of sweat rolling down your back, and soaking your hands. It's the feeling you get while crossing the street and suddenly noticing a truck coming close to you only now its not a truck but a pink slip, a stack of bills or an overdue mortgage payment, or even just the fear of those things happening in the future. Stress has many causes, but the current recessionary crisis, evaporated IRAs, downsized jobs and overall anxiety regarding the state of the economy will undoubtedly become the nation's leading stressor.

Obviously it won't surprise you to hear we recommend exercise. Exercise increases your overall health and your sense of well-being which puts more pep into your steps. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity helps to speed up the production of your brain's feel-good neurotransmitters, called endorphins. Although this is often referred to as a runner's high, a game of tennis or a hike can also lead to the same feeling.

• After a run, bike ride or swimming laps in the pool, you'll often find that you've forgotten the day's problems and irritations. There have been many times my mood improved substantially just by cycling or running with friends or by drowning my worries in the pool.

• Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. This can ease your stress levels and give you a feeling of control over your body and your life.

• During this disturbing flu season, exercise on a daily basis increases your immunity to illness.

Every successful exercise program begins with a few simple steps.

• Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and even injury. If you begin your program slowly, chances are better you'll stick with it.

• Do what you love. Don't train for a half marathon if you dislike running. All forms of movement — from horseback riding to swimming — can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy.

• Pick a time and stick to it. Although your schedule may require morning workouts some days and evening activities the next, planning out time to move every day helps make your exercise program an ongoing priority.

Starting an exercise program is just the beginning. Staying motivated and sticking with a new routine or recharging a tired workout comes next.

• It's always a good idea to begin or change a workout program with a goal in mind. If your main goal is to reduce stress and recharge your batteries, your goals might include committing to walking during your lunch hour four times a week or finding a baby sitter to watch your children so that you can slip away to attend a spin bike class.

• Find a friend. Knowing that someone is waiting for you to show up at the gym or the trail can be great motivation. There's many times I never would have gotten out of bed early to train if it weren't for Kari waiting for me.

• Change up your workout. If you've always been a competitive athlete, take a look at other less competitive activities that may help with stress reduction, such as pilates classes, yoga or begin a strength training program. Does your workout bore you, are you still getting the same results, is it no longer challenging? Changing your workout routine will help keep you motivated.

Whatever you do, don't think of exercise as just one more thing on your daily to-do list. Find an activity you enjoy and make it part of your routine. Its time to calm those nerves and take positive action. Even if it feels like the country is entering a depression, you don't have to!

News of Orange  -  September 26, 2009  - Hillsborough North Carolina

Having coached athletes for many years as well as teaching running and walking technique for a good part of them a frequently asked question comes up about shoes. Here are some tips I give to my clients when purchasing shoes.

1. Do your shoes bring back memories? (have you had them since high school?) Then is it time for a new pair. The support in the shoe has worn out. The average running or training shoe is good for about 300 miles. That is not a lot of time if you are even averaging 10 miles per week on the treadmill or neighborhood or clocking in at 30 miles per week. Keep a separate pair of shoes for exercising in then from going to the grocery store in. The running or workout shoes are generally more expensive and it will help prevent them from wearing out quickly

2. Go to a reputable running or athletic store that will take the time to watch you move and help you select a shoe that conforms as nearly as possible to the shape of your foot. There are generally 3 types of shoes which are determined by the "last" or model on which the shoe is built straight, semi-curved, and curved.. Some stores will have the ability to analyze where you put the most weight on your foot and have a place you can run in so they analyze your foot strike. The store should be willing to pull out as many pairs of shoes as you need to find one that you like and is comfortable.

3. Shoe manufactures want you to look as cool as possible and usually do a pretty good job, however, looks aren’t everything. Go with comfort first, they should feel as if you are barefoot. If they feel tight and uncomfortable in the store things will only get worse when you start to exercise in them. If you have feet that swell keep that in mind and size up. Runners and walkers need to go about ½ size up from their regular size to accommodate the movement of the foot in the shoe. Runners often will loose a toenail during a training/race season because the toe repeatedly hits the front of the shoe.

4. Women have a tendency to be very conscious of shoe size and don’t want to wear a bigger shoe ; all I can say is get over it! Remember comfort first.

5. Not all shoes made by one manufacturer are made on the same last. If you are partial to one manufacture and you wear a particular size in one style shoe that does not mean that another style in the same size will have the same last making it uncomfortable and feel smaller or larger.

6. Shoes have several things built in such as stability in the arch and heel of the shoe that will help to prevent your foot from rolling in or out as well as cushioning.

7. If you have orthodics make sure you bring them with you to put in the shoe since they may make you go up a size.

8. Buy 3 pairs of the same shoe if you really like it. There are several reasons for this

1. Shoe manufacturers are constantly changing shoes so if you really truly like a pair of shoes you should buy several pairs of them because they will probably discontinue it.

2. The base of your shoe is made of a compressible material. If you are wearing the shoes everyday the shoe will not be able to decompress in a 24 hour period. Rotate through the 3 so you wear a different pair each day. The cushioning in the shoe will bounce back in 36 hours and extend the life of the shoe.

3. Buying 3 pairs is expensive. Look for last years outdated color. Be sure to check what last the shoe is made on, if the last is the same the shoe will typically be the same.

4. Where the shoe around the house for a few hours to make sure the fit is correct. Worn out shoes cannot be returned.

News of Orange  -  August 29, 2009  - Hillsborough North Carolina

Every movement you make begins from your core. The core includes muscles that surround the stomach and lower back area. If these muscles aren't strong and flexible, you won't perform your best in sports or physical activity and even sneezing will be a pain. Overall quickness, balance and speed also improve as you naturally strengthen your core. The abdominals act as a powerful liaison between the upper and lower body so that you will experience more speed as your abs get stronger. Stengthening the core stablizes the pelvis. The pelvis stabilizes the hip. The hip stablizes the foot. Like a pebble dropped into a pond, the effects of the core are felt throughout the whole body. As you lift your child, open a jar of peanut butter or pet your dog, notice how your core stabilizes your movement.

A shoulder problem may be caused by the inflexibility of the ab muscles. Although the upper portion of the abs may be strong from hundreds of daily crunches, the entire rectus abdmonis may be tight from performing crunches on the floor. Soon after the abs are stretched on a device such as a stability ball or in a standing yoga sun salutation pose, flexibility will improve and the shoulder problem may disappear.

Executing 100 crunches is okay, but contracting the abdominals continuously for 30 seconds is a different activity entirely. Between each crunch folks typically rest their abs, relaxing the contraction briefly. An isometric contraction held for 30 seconds can be difficult unless you train your abs correctly. The ability to sustain a contraction is called muscular endurance. Sustaining a push-up position in perfect body alignment requires core stability and muscular endurance. Make sure you breath when you hold this contraction.

Stability balls are also a different way to work your core. They provide more support to reduce risk of injury. When you perform movements on a stability ball, your abs, lower back muscles and other postural muscles are forced to contract to stabilize the body, while opposing muscle groups are allowed to lengthen in a fully supported position. Move slowly through the exercises, such as ball crunches, ball push-ups, and twists on ball. The firmer the ball, the more difficult the exercise will be. If you are a beginner, overweight, or older, consider using a larger, softer ball. When you sit on the ball, your knees and hips should be at a 90-degree angle.

Are sit-ups and crunches bad? No, they're not bad when done correctly. But only doing them is a one-dimensional way to train and doesn't really address overall core conditioning, strength, flexibility and functionality. Athletic strength will not improve through crunches alone. They are performed on a flat floor. That means you develop your core strength at about 30 degrees of trunk flexion and that is about it. Your hip flexors do the rest of the work to flex your spine. There is a huge variety of standing, kneeling, seated, lengthening, knee raising, midline-crossing stabilizing drills that you can do. Full-range, short-range, mixed range and isometric core strengthening should be included.

No matter what body type you have, you will gain the rewards of a leaner, stronger, more flexible body by strengthening your abdominal muscles. Most importantly, you will feel the difference inside

News of Orange  -  July 27, 2009  - Hillsborough North Carolina

There is nothing worse then being highly motivated, full of energy at the start of a training program or in the middle of training for an event such as your first 5K , marathon or triathlon only to be sidelined by an injury. This month’s article will hopefully give you a few pointers on how to prevent injuries from completely taking you out of the game.

First and foremost be very aware or your technique. Being a running coach and instructor I get many clients who come to me already injured or in the process of recovering from injury and want to prevent it from happening again. 100% of the time I spend with them is on teaching proper form and running technique. It is not the running and the walking that causes the injury it is running and walking with improper form that causes it. Changing running or walking shoes every 250 – 300 miles is also essential. The support of the shoes will wear out and the sole of the shoe will be too worn also. Keep running and walking shoes for walking and running only. Shoes you use for errands or gardening are separate.

Swimmers frequently have problems with shoulder pain and injury which is usually caused by improper hand entry into the water putting to much strain on certain areas of the shoulder. This can easily be fixed by having a swim coach or instructor look at your swim stroke and give you suggestions on how to improve. A small nagging ache now can turn into shoulder surgery later.

Cyclists that become injured typically complain of low back pain, neck pain or knee pain. This is often caused by improper bike fit. Spending the money to work with a professional that specializes in bike fit is worth it. Just think if $75-200 could make you ride your bike with less pain wouldn’t it be worth it? The other complaint I hear frequently is in regard to foot pain. This can be anything from soreness to plantar faciitis to Achilles tendonitis. If you are a casual cyclist and only ride 10-15 miles but you do it in your running shoes the pain is caused by the sole of the shoe being too soft. You want to use a shoe specifically design for cycling- they do not have a cleat in them but the sole is much stiffer and will give your foot the support it needs when you are pressing down on the pedal. If you ride in cycling shoes already and experience discomfort you will need to check the cleat for proper alignment. The cleat needs to be on the widest part of your foot and not canted in or out too much. This again can be addressed by someone that does bike fit or at the store where you bought the shoe. Always make sure your check the screws on the cleat every few times you ride. They get loose, fall out and allow the cleat to shift.

Weight lifting- there are few things that upset me more to look at then a person in the gym lifting weights improperly because a few things are going to happen.

a- they may strain the muscle they are working; b- they are probably going to hurt their back.

Read books, hire a trainer for a few sessions, have someone video tape you while lifting will help you in improving form and teach you proper lifting techniques.

Secondly go into your training or exercise program with the mindset of gradual progress. People who jump into a running program who have never run before and have their sites set on a marathon a few months away rarely make it there without injury. A six month minimum for an event like that is even pushing it, a year is much more realistic. The body must be able to be stressed and adapt to the stress. Adapting to the stress you put yourself under only happens during rest periods that include complete rest and active rest. This goes for any activity that you do. I have seen may triathletes jump into racing, do too many races in the year and become sidelined with stress fractures, tendonitis etc.

Periodization training is the common method of setting up a training schedule a set period of time it includes periods of stress and periods of rest. Almost all elite level and top amateur athletes use this method of training to attain their goals.

 

News of Orange  -  June 24, 2009  - Hillsborough North Carolina

In the last few weeks I have had several people tell me about lack luster workouts or races in which they described significant and unusual energy loss and or muscle cramping and symptoms of headache, irritability, inability to sleep well and digestive upset in the aftermath. The cause is more then likely dehydration and lack of electrolytes. Here are a few suggestions to make the workout or training session and the aftermath a bit more pleasant.

1. Be very cautious of the amount of water you actually lose from your body during exercise. A few weeks ago I did a short swim in the morning followed by a 3 hour bike ride. I drank water during the swim and during the bike ride. I weighed myself before the swim and then again after the bike ride. I lost 7 lbs during the workout. I thought I had hydrated well by drinking my electrolyte mix every 8 minutes, it was not unreasonably hot and I still lost quite a bit of water. I tend to perspire quite a bit and this is not unusual for me. I weigh myself so I know how much I need to re-hydrate after the workout and to remind me of how much of a deficit can occur.

2. If you are a late afternoon exerciser and the temps get up close to 100 as they did this past weekend either take the workout inside or significantly decrease the effort you exert by making the workout shorter or lowering the intensity. Take plenty of water and electrolytes with you. It takes several weeks for the body to acclimate to the warmer temperatures. As we age we have less of an ability to adapt.

3. Pre- hydrate prior to the workout. People who exercise regularly should drink about 1 gallon of water per day. If the temperatures are high or you are in a dry or windy climate you may need to drink more. Try not to drink the gallon of water within an hour before you head out the door it is better to spread it out over the day.

4. Carry water with electrolytes with you while you are out exercising. If you are biking make sure you have 2 water bottle cages. For runners, hikers, walkers, kayakers etc there are water bottle belts, hand held carriers and back packs for holding water.

5. Set the count down timer on your watch for 8-10 minutes. Every time the alarm goes off that is your cue to drink a few ounces. Many sports watches such as the Timex Ironman have count down timers on them. This could be the single most successful strategy to ward off dehydration.

6. Understand that you are not just losing water but you are losing electrolytes which include sodium, potassium, calcium, magnesium and iron. These minerals are essential for muscle contraction, nervous system function (including your brain and nerves that innervate muscle fibers) and oxygen delivery. Most electrolyte drinks that you purchase at the grocery store only include sodium and potassium and have high amounts of sugar or corn syrup in them. There are many other higher quality sports drinks available at running, cycling and outdoor stores. Be aware that it may take several tries before you find one that you find palatable.

7. For people that need additional electrolytes there are several choices you have

   1. Energy gels or gummies– these will give you not only the electrolytes you need but some carbohydrates as well that you need for workouts longer then 45 min. Gels must be consumed with plain water only to prevent water from being pulled from your blood stream and into your stomach

   2. Electrolyte tablets or capsules. These typically supply the minerals mentioned above and several also have B- complex.

]If you are out in the heat for an extended period of time (over 45 min) the best bet is to use a fluid including electrolytes to hydrate. Just drinking water can dilute the salts further in the blood leading to a condition called hyponatremia which can be as dangerous and dehydration.

 

News of Orange  -  May 27, 2009  - Hillsborough North Carolina

With summer comes barbeques, picnics and days at the beach. Beaches and pools mean swimsuits and swimsuits mean that everyone can see the extra pounds you put on while hiberanating all winter. Before you begin a crash diet and starve yourself, consider what will be easier to maintain during all seasons so you won't find yourself in this situation next year.

Your eating habits are always something to look at. If you're living off potato chips and ice cream you're going to have a hard time getting yourself into shape. That doesn't mean you have to completely give up your favorite foods but you don't have to live on lettuce and celery either. Just one soda per day can add 15 pounds to your weight in one year. Replacing the soda with juice is not a great idea either because soda and juice are not that different in calories. Drink water instead, but if you have your sugary drinks, cut down on them as much as you can. Replace the chips and ice cream with something a bit more healthy like baked chips and frozen yogurt. Look for where you might be able to cut 50 to 100 calories, and where there might be hidden calories in your diet. Try eating several small meals everyday instead of three large meals. We believe that by eating every three to four hours your metabolism is constantly working to burn the fat and calories. The more your metabolism is working the easier it will be for you to lose weight.

Now, if you haven't moved from the couch most of the winter there is no way you will be in shape without some kind of exercise. Its tough, because so many folks can't find something to stick with. But who says exercise has to be miserable? Find ways to have fun like going for a swim. Use the kick board to firm up your legs and backside. Hold onto the sides of the pool and kick your legs hard for one minute, turn around and kick again for another minute, go ahead, make as big of a splash as you can. Repeat this 3 times. Then water walk/run or swim the length of the pool and back for a total time of 30 minutes – 40 minutes.

When it comes to burning off calories, not all cardio is created equal. You just can't sit on the bike reading a magazine. To really go for the calorie burn, practice interval training a few times a week for 30 minutes. Instead of walking or jogging at a steady pace, incorporate bursts of intense activity followed by easier periods of recovery. For example, after warming up, walk or run hard for one minute, then walk slower for two minutes, then run for another minute, etc. Start slowly and keep challenging yourself. In no time you'll find yourself able to jog hard for three minutes instead of one.

When you're lifting weights/strength training, try skipping the full rest breaks between exercises and instead move directly from one body part to the next. This will keep your heart rate and calorie burn up. To really work it, do one upper-body move (such as push-ups) followed by a lower-body or abdominal exercise (such as squats, lunges or crunches), then another upper-body and so on.

For an overall fit appearance you want your body to be in balance with all the major muscle groups, chest, back, shoulders, arms, abdomen and legs. Too many times guys tend to work only the muscles they see in the mirror. They pump up their pecs, biceps and quads but ignore their entire back. Women focus on their thighs, butt and abs but forget about areas such as their shoulders and chest and back. Instead of targeting your strength training on a few trouble spots, be sure to work all major mucles groups.

Getting into shape for swimsuit season does take effort and commitment. The more you put into it the more you will get out of it. If you're doing something that makes you feel like you're depriving yourself or torturing yourself, its not very likely you will stick to it. Find what works for you and something that will be easy for you to maintain throughout the entire year and you will be in shape for this swimsuit season and many more seasons to come.

News of Orange  -  April 22, 2009  - Hillsborough North Carolina

Getting your kids outdoors is extremely important for their well-being, especially during the technological age we live in. Do your kids sit in front of a television or computer all day, losing their connection to the world outside? If so, this could lead them down a path of not only poor physical fitness (childhood obesity), it also leads to mental and spiritual health problems (lack of creativity, inattentiveness and depression). These are just a few of the problems author Richard Louv has called “nature deficit disorder” in his best-selling book Last Child in the Woods.

Getting kids outside, riding bikes, running, swimming and especially becoming involved in nature itself can serve as a cure for much of our youth's problems. Its the parents' responsibility to create a balance in the children's day to day lives. Children who play regularly outdoors are happier, healthier, more cooperative, self-confident and smarter. Its just common sense and connecting children and nature has become a worldwide movement.

I'm only 48 and when I was a kid I remember being outside constantly, playing basketball, riding my bike, backyard campouts with friends, swimming every day, fishing and boating with my Dad and gardening with my Mother. It allowed for the greatest use of my imagination and also helped me make friends with any of the kids in the neighborhood. I feel I'm a better person because I did spend so much time outdoors and that it does have a major impact on the active outdoor lifestyle that I lead today.

Participating in Children & Nature Awareness Month is a great way to give to your children and help incorporate this into their adult lives. Every parent knows that kids learn by example. Walk around the neighborhood or plan a day trip in the woods, mountains, beach or lake. Bring out the artists in your children. Paint rocks, make sweet gum, walnut or pine cone animals with glue, play in the sandbox or mud puddle, press flowers and leaves between wax paper, its endless the list of crafts kids can use from natural materials. Encourage them to write poems and stories to express why nature is important.

Introduce the joy of gardening to your children. Make a compost pile and find out how to make use of your waste. Plant flowers and explain to them about pollination and why the plants use the sun to get their food. Oh, and don't forget all the fascinating facts about worms!

Family camping adventures are the meat and potatoes of childhood memories, and they sure were mine with 5 brothers and sisters! Experiencing the wildlife, getting dirty and campfire meals. Do you remember the first time your child saw a small frog sitting on your hand or the first fish they ever caught? We live in an area where there are wonderful nature trails, especially around the Eno River. For the past few months I've seen a nature stroller group at Duke Forest every Sunday, what an excellent way for parents and children

News of Orange  -  March 24, 2009  - Hillsborough North Carolina

Last month’s article focused on the importance of balance from a physiological standpoint and the benefits of practicing and incorporating balance into your workouts through one legged exercises or yoga based poses.

This article takes the idea of balance one step further by looking at the whole picture. Many of us have very busy lives and feel completely out of control of the schedules we have to adhere to. Personally, I work 2 jobs and have very little extra time, I am always being asked “How do you do it?” There are some areas that we have complete control of and can help us in keeping ourselves as healthy as possible. If your body is out of balance the energy does not flow through it as well as it could or should and this can manifest itself through sickness or fatigue mentally and /or physically. Below is my approach in creating balance.

Look at your life as a square. A square has four sides all equal in length. On one side of the square you have nutrition, the next is your exercise plan, the next is rest and the last is spirituality. If one side of the square becomes longer or shorter then the other the square is no longer a square. Most of us have to work or have some main focus for the day and that is not included.

Nutrition- Eat healthy and make the right choices in your diet by consuming foods that do not overwork your digestive system such as whole fruits and vegetables rather than processed items. Try to use organic foods such as meats or dairy that do not contain steroids and antibiotics, fruits and vegetables that have not been sprayed with pesticides and fungicides. Processed foods create more stress to our digestive systems in trying to break them down rather then giving us the nutrients we need. Just try to eat as clean as possible for one week then go back to eating some of the processed foods you removed from your diet- your stomach and digestive system will probably tell you how unhappy it is with the processed stuff pretty quickly. Watch your consumption of alcohol and make sure you are drinking plenty of water.

Exercise – I have been in the fitness industry for about 15 years and have worked with a lot of people over that time. There are underachievers, overachievers and those that have it just right. If your exercise plan has gotten to the point where you are stressing out over missing a workout then you are defeating the purpose of working out which is to reduce stress. If time is the problem find a workout that you can do in a shorter period of time like working upper and lower body at the same time (squats with shoulder press). Instead of walking/running for an hour do interval work that will get your heart rate up and then bring it down. You could end up burning just as many calories in 30 minutes as you do on a slow walk or run in an hour. All of us can squeeze 20 -30 minutes for exercise in. Make it a part of your square!

 

News of Orange  -  February 25, 2009  - Hillsborough North Carolina

Single leg squats (always start these with a very minimal squat)

As with any suggestion in regards to exercise programs or improvements in your physical being please check with a qualified health professional to make sure it is safe for you before you begin.

News of Orange  -  January 28, 2009  - Hillsborough North Carolina

When times are tough, many people look to make budget cuts where they think it will hurt the least, a lot of times its their health and fitness luxuries like gym memberships and healthy food. If you're living from paycheck to paycheck, many things that are suggested for fitness can be too expensive. You can get fit and lose weight with little or no money but it will take the investment of time.

Cardiovascular fitness is the fat burning method that is easy on the wallet. Find something that is fun for you, for example a high paced walk, slow jog, run, swim or cycle. Keep working the abdominal area with crunches and sit-ups. Consider moderate investments. The stability ball can be used for a variety of exercises from legs, abs and arms. They also make great benches for a variety of exercies, such as chest press and even can be used as a seat at your desk. Its important to buy the right size ball and maintain the correct air pressure. The firmer the ball, the more difficult the exercise will be. Resistance bands are inexpensive, small and lightweight. They're so easy to take along with you on trips. Skipping rope is no longer just for kids! Many exercise classes use them and their a great way to keep fit. Skipping can be done anywhere, anytime and at a very low cost. Dumbbells are small, hand-held weights that you can use to strengthen your upper and lower body, available in many sizes. Choosing weights depends on your gender and fitness level. Play with them and decide what feels comfortable and what feels challenging. There are plenty of online exercise programs you can start. Also, exercise videos or dvds help recreate a health club aerobics class in your living room. Share costs with a friend, trade videos or DVDs.

Body weight workouts are a combination of simple calithenics. It will require a bit more creativity than other types of exercise, but often provide better results. Develop a routine of exercises that move from one to the next quickly. Add in pushs-ups as the foundation of the workout, add lunges and squats, jumping jacks, etc.

A fitness boot camp is a type of outdoor group exercise class that has lots of calistenics and body weight exercises with interval training and strength training. These fitness classes have grown incredibly popular over the years primarily because they offer a new way to get a low-cost, highly efficient and challenging workout.

Pre-owned and used exercise equipment is easy to find if you know what you want. Check out Craigslist. Before you spend a lot of money on equipment, be sure its in safe working order and be sure its something you plan to use. Many popular ab and thigh machines only work one part of the body and can fill up a lot of space. So when looking for equipment to use, find machines that work the whole body.

Food does cost money but food is more expensive in restaurants and take-outs than it is in a grocery store. The place where money is wasted the most is in the pre-packaged food aisles. Spending extra money on things like pre-washed and pre-cut lettuce for example, is costly. Buying whole foods and preparing it yourself will cut back on costs and ensure you aren't eating extra preservatives and addivies in packaged foods. Buy your fruits and vegetables as sales come along. If you look for them in season, they'll be at a cheaper price. The same goes for lean meats. You can buy regular meats like ham, steak and chicken and cut off the fat yourself and have lean meat. Every grocery store has weekly specials, stock up on healthy items you eat a lot of and don't forget to bring your coupons for extra savings. The farmer's market can give you the freshest produce at the best price. Once you start shopping there you'll never want to stop. Its just that much better and less expensive.

Starting a fitness program is an important decision, but it doesn't have to be an expensive one. Concentrate on your fitness goals and then how to achieve them without breaking your budget. Using inexpensive methods can be just as effective as the costly ones, so get out there and exercise.

News of Orange  -  December 24, 2008 - Hillsborough North Carolina

Without at doubt you’re caught up in the holiday season by now. Millions of people every year make a fitness resolution in hopes of making a fresh start and fulfilling a fitness goal. Unfornately, many will fail at their resolutions, giving up after only a month. Change is never easy, but with simple goal planning, you will have less room for excuses. Here are a few suggestions to get out of the holiday eating and not exercising rut:

Day 1 –12/26 Throw out all food that contains copious amounts of sugar and fat or if there is someone more needy then you take them some leftovers. Sound extreme? It needs to be, you are what you eat and you have had plenty of opportunity to indulge in the last few weeks. We cringe at throwing the stuff away but we know it's not healthy and consider how it may look on you in the upcoming weeks.

Day 2 –12/27 Stop focusing on how bad you may have been with eating over the last month, year or decade(s). Today is a new day, with a positive attitude. Make the choice for clean foods. Find foods that are the least processed, closest to being the real thing. Fresh is best, a pork chop is better than a highly processed hot dog. A whole apple is better then applesauce or apple pie. Look at food as fuel, do this for a few days, (the hardest part) and you will become mentally stronger at avoiding bad food choices. Understand that if you have been consuming foods high in sugar, fat or processed foods that contain substances like hydrogenated oils that you will continue to crave them for awhile.

Day 3 –12/28 Lets get moving. 20 – 30 minutes of exercise at a low intensity if you are not accustom to it, longer if you are.

Day 4 –12/29. Today is the day to work on cleaning clutter from your brain. Many of us seem to not have time for a complete thought. How about trying a short meditation? Check out how to meditate at How to.com. They have a short easy meditation that you can do anywhere.

Day 5 –12/30 Have we mentioned exercise? What are you going to do to keep your body healthy and reduce stress besides eating well? The local gyms are eager for the New Year crowd, don't wait - check them out. More often then not you can get a free week before you decide to join. If the gym is not for you check out a local yoga or Pilates studio.

Day 6- 12/31 Resolution Day - OK so it is New Years Eve. We used to think they were pointless until we started our personal training business. We are now reminders of many people’s resolutions. Write down your goals, make them reasonable and attainable and post them in your refrigerator door or bathroom mirror where you will see them every day.

Day 7 – The planned workout begins –You are feeling energized and ready to go – but before you do answer these questions

1. What days are you going to exercise?

2. What time of the day will you exercise?

3. Where are you going to exercise?

4. The challenge, what are you going to do once you get there? If you are working out at a gym and you are not familiar with the equipment you may need some help to get started and motivated. If you like to walk and run there needs to be variety in not only where you are running but what you are doing while you are running. For several of our clients their only option is a treadmill. So we split the weekly runs up as far as the distance and intensity so every run is slightly different and has its own goal.

Have fun with it and take care of yourself. Rome wasn't built in a day and that excess weight wasn't put on over night. Never give up. Stay positive. It may take some time to attain your goal and there may be a few bumps in the road, but change takes patience, no results are immediate.

This article is dedicated to our friend Jami Hinson who lost her life to cancer this past week – we will miss you!

News of Orange  -  November 26, 2008 - Hillsborough North Carolina

It takes courage to start an exercise program. It takes even more courage to engage in a Boot Camp Fitness class. Overcoming challenges, crawling under and leaping over obstacles, and just having the heart to finish, Boot Camp is designed to push you further than you would yourself and to find out what you're made of. It's a dynamic, motivational movement class - a combination of aerobic exercise and resistance training. Regardless of your fitness level, emphasis is placed on exercising safely, having fun, and completing the challenge. It's a demanding program and a great way to increase strength, increase aerobic capacity, improve flexibility, lose weight, and break through plateaus.

Getting stuck in a training rut is probably the most common training error of all. Twenty minutes on the treadmill and three sets of 10 reps with 10 pound weights might be fine when you start out – but if you fail to increase either the length or intensity of the run, and the weight or number of repetitions that you do, the improvements will plateau out. In fact, aerobic fitness begins to plateau in as little as three weeks when the training load is not increased. So, to continue making progress in fitness, you have to keep moving the goalposts every time they get close enough to touch.

Once you start a Boot Camp program, it takes a ton of commitment to get results. If you want to be good at something, you've got to work for it, you've got to sweat for it, and you’ve got to want it. Boot Camp classes demand that you commit yourself 100% to doing your best, it takes discipline to be successful. It provides a game plan for success in your physical fitness, mental toughness, and emotional well-being. Topics such as fitness, nutrition and stress reduction are all integrated into Boot Camp. It takes 21 days to create a habit. Boot Camp will help you change your habits and your life. It doesn't matter whether you are first in a group or last in a group, it's all about unity and teamwork. There is nothing like the thrill of accomplishing a task together. When you sweat and laugh together, it builds camaraderie. When you can lean on your partner and trust that he or she is giving it their all, a bond develops that can't be broken. Boot Camp builds camaraderie and the participants love it. Nobody is left behind or asked to complete more than they are capable of doing safely, nor will anybody go home unchallenged. You will inspire and be inspired by others.

Don't wait until New Years to start your fitness goals, do it now! Here is a chance to change your life. Change your life by changing your body. K2Fitness along with TriCoachEddie will be leading a Boot Camp in the Hillsborough area beginning December 15^th. You can always join a session already in progress, its never too late to start. Visit our website at www.k2fitnesspros.com for times and locations. Will it be hard? Yes, but not impossible. We know boot camp can sound intimidating, but anyone who has the desire to make a positive change in their body, health and spirit can do it, but we won't lie to you...it takes hard work, desire, dedication and commitment. It's worth it....because you're worth it.

 

News of Orange  -  October 22, 2008 - Hillsborough North Carolina

Fat burning exercises are the slow, aerobic, long duration types of exercise that involve a lot of the major muscle groups. Your body will burn a higher percentage of calories from fat with lower intensity cardio exercises. 10% of the calories we burn in a day is by processing the food we eat. Muscle cells burn calories faster than fat cells which means the more muscles you have, the more calories you'll burn. When you deprive your body of essential calories, as in dieting, it responds by slowing down your metabolism to conserve fuel. Aerobic exercises boosts the burning of fat for up to an hour after we stop them.

You know that fat makes your food taste really good, but did you know that fat molecules slow digestion, giving us a more constant energy supply, which means we are less likely to feel hungry between meals. Fat is an important part of every cell membrane. It helps absorb vitamins A, D, E and K. These vitamins are important for better vision, stronger bones, a healthy heart and quick blood clotting. This does not mean you can binge on fatty foods! You have to eat the right kinds of fat - monounsaturated fat and omega3 fatty acid. These are risk-free fats. Monounsaturated fats lower heart disease risk by lowering total and LDL (bad) cholesterol, without lowering HDL (good) cholesterol. This is found in canola and olive oil, olives, avocados and most nuts, including almonds, filberts, macadamias, peanuts, pecans, cashews and pistachios. Omega 3 fatty acid reduces stroke and heart disease risk. It's found in fish (salmon, herring, anchovies, and sardines), dark green leafy vegetables and soybean and canola oils. We recommend eating fish a few times a week, just don't fry it.

The most important thing to understand is to eat the right types of fat and not to eat more fat than your body really needs. To calculate the number of fat grams you can eat, multiply the number of calories you consume daily by the percentage of calories from fat you'd like your diet to contain and divide by nine. Let's say you consume about 1800 calories and the percentage of calories from fat you'd like your diet to contain is 30% or .3. This means you can eat about 60 grams of fat. Men and women should get no less than 15% of calories from fat which would be about 25 to 30 grams for a 1,500 to 1,800 calorie-a-day eating plan. Learn to shop for good food and know how to cook it.

If you do have more fat than necessary, how can you burn it? Make a few changes to your lifestyle and you're on your way. Eat breakfast, it revs up your metabolism. Eat smaller more frequent meals throughout the day and get moving, anything to get the muscles working. Adding more muscles is the fastest way to tone your body because the more muscle you have, the quicker you burn fat.

People who feel constantly guilty about their fat don’t lose weight – but people who focus on the positive steps they can take to exercise more do actually lose more weight. It all comes down to “directed thinking” – meaning that concentrating on taking action (for example thinking up ways you could increase your exercise levels, such as taking the stairs) rather than dwelling on negative thoughts (thinking about why you should lose weight, saying to yourself ‘I’m too fat’) will make you more successful at increasing your fitness levels and establishing a healthy lifestyle. It shows that you can think your own way onto the path towards better physical fitness.

Its unrealistic to think you can change your lifestyle in a month, take the steps slow and gradual. In this time of so much focus on the economy and stresses about our future, keep in mind that your health is something you can't buy. Ask anyone who doesn't have their health...they'll reassure you money doesn't buy everything. Don't wait until its too late.

News of Orange  -  September 24, 2008 - Hillsborough North Carolina

The week of September 21^st is National TV Turnoff Week. This is the first nationwide effort that targets television and asks that folks reasses the role TV plays in their lives from day to day as an entertainer, babysitter, time filler and background noice. Television is a passive “non-activity” which often takes away from more healthy, productive activities. This week is about having more fun and turning “on” your life.

Why seven days, why not just one day? Turning off your tv for seven days will help you realize that life without tv is not so bad and may actually be fun. A TV “fast” will allow time to develop habits that will help you feel more productive, challenging and rewarding.

INTERESTING FACTS ABOUT TV (from TV-Free America)

• Number of 30-second commercials seen in a year by an average child: 20,000

• Number of minutes per week that parents spend in meaningful conversation with their children: 38.5

• Number of minutes per week that the average child watches television: 1,680

• Percentage of children ages 6-17 who have TV's in their bedrooms: 50

• Percentage of day care centers that use TV during a typical day: 70

• Hours per year the average American youth spends in school: 900 hours

• Hours per year the average American youth watches television: 1500

• Percentage of Americans that regularly watch television while eating dinner: 66

The majority of people who support this week are teachers. They see first hand how it hurts children's creativity and concentration. Studies are being done for possible links to attention deficit disorder. Children mainly watch tv because they're bored. Teaching kids good TV habits is important so that viewing is more productive in the home. Limit the number of hours, keep the televisions out of their rooms, turn it off during dinner and never allow your children to do their homework with it on. Treat TV as a privilege that your kids earn, not a right they're entitled to.

Maybe your waistline will help convince you that your television is not so innocent. A person who watches three hours of TV per day is twice as likely to be obese as a person who watches only an hour per day. The only activity that burns that many calories is sleeping. Being tempted by the triple bacon cheeseburger commercials can really mess with anyone's strongest efforts to eat healthy. TV encourages poor eating habits and when you watch, you're fair game for the junk food ads that are loud and constantly on. Let's face it, a celery stick just doesn't get it when you watch these commercials. So out come the tortilla chips and mindless eating through the next hour – a sure way to put on the pounds. TV turns the mind off, which turns off the mind/body connection and internal desire to eat healthy food. Here's a secret to a good weight loss plan. Turn off your tv, go outside into the fresh autumn air and do something for at least an hour every day. Take a walk, get your garden into shape, fix the fence that broke from the last storm, toss a football or shoot some hoops with the kids. At the end of the day, rest assured your stress level will be much better because your “to do” list will shrink rapidly.

There's no doubt that television, when watched in moderation, can provide us with a wealth of information. It allows us to visit other parts of the world and captures the excitement of the animal kingdom. But we are a society of more televisions than people. The average American watches 4 hours, 35 minutes each day, that's a lot of hours! Think about what role it plays in your life and take that first step this week, turn it off. You can get the best out of TV without letting TV get the best out of you!

News of Orange  -  August 27, 2008 - Hillsborough North Carolina

Are you unhappy with your over-40 body and do you long for the good ole days when you could eat anything and not gain weight? We're very qualified to write about this subject! Kari is 47 and Kathy is 48.

First, let's set realistic goals, try to forget what those television stars look like.....they're young! For the rest of us, as we age, it takes more work to stay in shape. It means coming to terms with the fact that although we may not have the body we did at 25, we can still look and feel wonderful if we work at it. If you want to slow the aging process and live a longer healthier life then a healthy diet and exercise is the way to go.

From our mid-20s on, we all start to lose muscle tone. Our metabolism slows down which means that the metabolic rate which our bodies burn calories from food is slower. When we hit 40, our metabolism seems to come to a screeching halt. Forget those fad diets and just get back to the basics...start watching what you put in your mouth. Eat lots of fish, chicken, fruits and vegetables and drink water. Everything in moderation should be your mantra from now on, so pasta is okay, just don't throw a half a jar of alfredo sauce on it. Try to limit processed food and eat what is in its most natural state. If you're not sure how to make a plan, talk with your doctor or a nutrition counselor. Check out some of our favorite healthy recipes at our website: www.k2fitnesspros.com under “Healthy Eating.”

Developing and maintaining a firm, strong body in your middle years means exercising 5 times a week...that's right, 5 times a week! Your schedule should include a five-day regimen of at least 30 to 40 minutes of aerobic exercise to burn calories and develop your heart and lungs. You can walk briskly or swim, anything you enjoy that gets your heart beating faster. At least two to three times a week, you need to add 30 minutes of strength training to your routine with free weights, exercise machines or elastic cords to exercise all the major body parts: legs, chest, back, arms, shoulders and abdomen. All totaled, a week's worth of real exercise means devoting about 1.5 hours to strength training and 2.5 hours to aerobic activity — 4 hours in all. Go for maximum results with minimum time invested.

There are several “bio-markers of aging” that are used to give more accuracy to the assessment of physical age. The amount of muscle you have is one of the principle bio-markers of aging. The more muscle you have, the younger you are. The number one way to increase muscle and bone density is with strength training.

There's no better time than the years surrounding menopause for a woman to start or renew a fitness program. Exercise is the most beneficial activity for women in their menopausal years. It helps relieve and prevent many symptoms such as hot flashes and night sweats, depression, insomnia, osteoporosis and cardiovascular risk factors.

The hard part is getting into that mindset and doing any kind of exercise program. Its easy to come up with all the excuses in the world why not to work out but the fact remains that its a commitment you have to make. Don't back off because you haven't tried it in the past. Exercise is just like the fountain of youth....those who believe they can...win the gold!

“For anyone who feels stifled or stuck in their life, I say break down those barriers of indecision. Never let anyone set your personal or professional agenda. Live every day with the passion of your last. If I can inspire both women and men in anything it would be that age is just a number, not a death sentence. Wake up every morning with a plan and a dream. If you do, like me, dreams do still come true in your 40s and beyond!” Dora Torres, age 41, having competed in her fifth Olympic Games, the most ever for an American swimmer.

News of Orange  -  July 23, 2008 - Hillsborough North Carolina

The start of the Olympics is just around the corner and we will be in awe of the remarkable accomplishments of just a few. How do these athletes achieve this elite level of perfection and how can we apply their training methods to our workouts to see improvement from month to month and/or year to year?  Most elite level athletes follow a training plan that involves the concept of periodization, which is an organized way to train using a progressive cycling of

• a. Frequency (how often)
• b. Duration (how long you train per session)
• Volume (how much you train in a week
• Intensity (how hard you train)
• From these variables listed above a plan is created that will allow you reach your peak for key competitions or to see overall improvement in your level of fitness by using periods of work that stress the body followed by a period of rest that allows the body to adapt to the stress. Eastern block countries have used these concepts since the 1940’s and starting in the 1970’s the US and other western countries began to adapt these principles to training athletes.
•  
• Lets say you want to set up a training plan for a year, this is called the macrocycle, within the macrocycle you will have mesoscycles or smaller parts within the year that have a particular purpose. Within the mesocycle you will have a microcycle, which represent the goals you have for each week. The chart below represents the macrocycle and starting with the column on the left are the different mesocycles followed by the duration of each then by the level of intensity etc.

• Phase	How long?	Frequency	Duration	Intensity	Volume
  Prep	4-8 weeks	High	Short-Medium	Very little	Low
  Base	12-24 weeks	High	Medium- High	Moderate	Moderate to High
  Build	4-8 weeks	Moderate-High	High	Heavy	Moderate
  Peak/Race	3-5 weeks	Moderate	Short	Heavy	Low
  Transition	4-8 weeks	Low	Short	Very little	Low

• 
  The first phase of training is called the preparation (prep) phase. This lasts from 4 to 8 weeks. It involves training at a low heart rate and level of intensity. It helps to build strength in tendons, ligaments and increases strength in the joint. It is designed to help your body adjust to the rigors of training again. During this phase workouts are short in duration, low in intensity, and frequent. Overall volume is low.
• The base phase can last anywhere from twelve to twenty four weeks. The longer this phase lasts usually means the more fit you will be. The base phase runs in three to four week blocks, and can have up to six blocks. If you are in your first few years of training, the more blocks you do in the base phases. The intensity in this cycle remains low, the frequency can be less and the duration becomes longer. The volume in this cycle starts out low but will increase as you progress through it.
• The build phase drops off in volume while the intensity increases. In this phase you want to become more efficient at going faster and/or becoming stronger. Adding interval training or periods of high intensity followed by a rest period to your workouts accomplishes this.
• During the peak phase training is tapered down. The purpose of tapering is to let the body rest and restore itself. The volume is low, intensity is high, and duration is short. Immediately following the peak phase is a competition or a test of fitness.
• The transition phases is a time to just kick back, and do something other then train in your particular sport. It can mean a time to do nothing for a few weeks, or it could mean the time of the year that you try out a new sports. Toward the end of this phase, you want to start organizing your plans for the upcoming season when a new prep phase will start with new goals for the year.
• For further information you can check these sources out: Serious Strength Training and Periodization Training For Sports by Tudor O. Bompa PhD.

News of Orange  -  June 25, 2008 - Hillsborough North Carolina

Are you bored of the same old same old workout routine? How about taking on 3 sports instead of just one, sounds like a challenge you might want to take on? The sport of triathlon is becoming increasingly popular and is the fastest growing sport in America among women. Previous experience is not necessary, just a desire and dedication to learn something new. Here are a few of the questions we get asked when encouraging people to try triathlon out.

What order do I do each event?

Triathlon consists of 3 events- swimming, biking and running and during the race they occur in the same order. There are several different racing distances. Super sprint races are excellent entry-level races for people just getting involved in the sport. The swim is about 200 meters, the bike is approximately 8 miles and the run is 2 miles. In a sprint distance race the swim takes place in a pool or in open water such as a lake. The pool distances range from 250 m to 500m. In open water, the distance is 750 m. The bike is between 12-19 miles and the run is a 5k or 3.1 miles. International, ½ iron man and full distance iron man races are increasingly longer.

What do I need in order to be able to do a triathlon?

Someplace safe to swim such as a pool or lake. Not comfortable in the water? It is never to late to take a few swim lessons and tune up the swim stroke or finally learn how to swim. We recommend that if you are unsure of yourself in the water it is best to practice and compete in a pool triathlon before heading out to open water. In an open water event there are people in boats to help you if you get in trouble. As far as equipment for the swim you will need a good set of goggles and a swim suit that is suitable for racing or a triathlon suit.

As far as the bike we usually encourage our new athletes to either start with a bike they have or buy an entry level road or triathlon bike, new or used, until they decide if they are really hooked on the sport. The most important aspect of the bike is fit. An ill fitted bike will be uncomfortable to ride. Most local bike shops can fit you on your bike and give it a tune up making it easier and safer to ride. The bike will be your largest investment and the sky is the limit on price, it is best not to buy impulsively at first.

If you have not been running. start out by walking and add a few minutes of running working your way up slowly to the distance you are going to race. If your favorite pair of running shoes has no tread on the bottom then it's time to head to the running store for a new pair, shoes typically need to be replaced every 300 miles. Proper fit is very important go to a reputable store that takes the time to fit you properly.

How do I train for a triathlon?

Establishing a good training program keeps you on track and gives you a goal everyday. He are a few suggestions.

1.Hire a coach – a coach will take into account strengths and weaknesses and develop a training program to fit your schedule, help prepare you for upcoming races and keep you challenged without over stressing your body.

2. Consult literature - there are many books on the market that include training plans for beginner to advanced athletes.

3.   Give yourself plenty of time to prepare and practice before doing the race.  A sprint distance race can take 2 hours+ for a novice athlete to complete.

Go ahead, tri for fun - you won't regret it!

 

 

News of Orange  -  May 28, 2008 - Hillsborough North Carolina

    The month of May is traditionally recognized as National Bicycle Safety Month and with more than 900 bicycle/motor vehicle crashes reported to the N.C. Division of Motor Vehicles each year, the N.C. Department of Transportation reminds bicyclists and motorists to safely share the roads.

    Bicyclists have the right to access every destination reachable by public roads and this right is protected by the traffic laws of every state. North Carolina law specifically defines bicycles as vehicles and assigns bicycle operators all of the rights and duties of drivers of vehicles on roads. Traffic laws and common courtesy are necessary for creating safe roads that can be shared by everyone. Unfortunately too many of us forget the simple rules that we’re taught as children: to practice the concepts of concern and respect for others.

    Due to the high price of gasoline, bicycle riders are increasing. At the same time traffic has become more congested and once quiet country roads now have high volumes of traffic caused by development of rural areas. Because of this, conflict between bicyclists and motorists have increased.

    There are many motorists who believe the majority of cyclists are arrogant athletes who wear silly tight shorts and yellow jerseys and who are always getting in their way. They believe they are dangerous, irresponsible road-users. Because of these attitudes the driver cuts too close to the cyclist when they pass in an attempt to show them who owns the road, they intentionally harass the cyclist by throwing things at them or committing other unlawful acts. The stakes involved with sharing the road are obviously higher for the people on bikes.

North Carolina traffic laws require bicyclists to:

*Ride on the right in the same direction as other traffic

* Obey all traffic signs and signals

* Use hand signals to communicate intended movements

*Yield to other drivers and pedestrians as appropriate at intersections, alleys and traffic circles.

* Equip their bicycles with a front lamp visible from 300 feet and a rear reflector that is visible from a distance of 200 feet when riding at night.

North Carolina motor vehicle laws require motorists to:

*Leave a minimum of two feet of clearance when passing a bicyclist on the left and not move back to the right until safely past the overtaken bicycle.

*Do not pass on the crest of a hill or at a curve in the road where the driver cannot see at least 500 feet ahead. If there is no room to pass because traffic is approaching, wait until it has gone by and then pass.

    The sins of cyclists that seem to enrage motorists most are breaking the required traffic laws. Drivers say many cyclists want to be treated like vehicles but don't want to follow the same rules. Cyclists believe that motorists don’t understand the serious consequences of piloting a 2,000 pound vehicle around them. If a big truck is in the middle of the road doing 5 mph, the cars will wait. But if a cyclist was doing the same, he'd probably get yelled at.

    We don't deny being biased when writing this month’s column, we’ve both been known to keep our bicycles in our living rooms and we both have bumper stickers that read “My Other Car is a Bicycle.” The number of times motorists have come close to making us a statistic is not funny. However, the purpose is not to offend but to educate. Cycling is great exercise, fun, economical and environmentally sound and there’s no need for imported oil! It’s a great aerobic or cardiovascular workout. Biking gets the heart rate beating above its normal speed, burns calories and fat and is easy on the joints and muscles. It also allows you to appreciate the beautiful countryside that we live in. We encourage all road users to stick to the rules of the road and to consider the impact of their behavior on other people. The road belongs to both of us – let’s share it and all get along.

News of Orange  - April 23, 2008 - Hillsborough North Carolina

About 4 years ago I was sidelined with extensive overuse injuries from running, a sport which I basically dreaded but did anyway for exercise. Iliotibial band pain (IT band) was so severe I could not run more than a few miles if that. Additionally, I had shin splints, 2 or possibly 3 stress fractures,  a torn psoas muscle and chronic pirifomis pain. Needless to say, with these kinds of cumulative injuries, I was out of the running scene for 5 months. When I returned to a greatly reduced running /walking program my shin splints and IT band pain came back within a few weeks. I went back to the orthopedist and he suggested that I focus on another sport- I was a strong cyclist and as he put it – adding that there is nothing about the way you look or the way you run that makes me think you could or should be a successful runner.

Taking that as a personal challenge, I found my way, along with a few friends to a clinic in Raleigh that teaches running and walking techniques called Chi Running. The classes were taught by North Carolina resident and founder of Chi running/walking, Danny Dreyer. Since attending that clinic 4 years ago and adopting its principles, I have not missed a day of running due to injury.

What is Chi Walking:  There are no magic pills or potions but a lot of hard work in understanding how the basic laws of physics apply to the motion of your body. In other words, how do I position my body correctly to let the force of gravity work in my favor instead of against it? How do I position my body to put the least amount of stress on my joints so they stay healthy for the long haul? How do I learn to move the most efficiently and move the way nature intended me to move. I use these principles every day when I move around my classroom as I am teaching and when I am walking or running for exercise. The amount of strain on my joints has greatly been reduced and allows me to enjoy running like I previously never had before.   

I truly believe that the human body was not meant to be idle and walking is the easiest form of exercise for the majority of the population. It is our natural way to move and is low cost and easy to do almost anywhere. It is our basic mode of transportation and with the price of gas it is looking like it may become an increasingly popular alternative!

 In Chi Walking the following Five Mindful Steps are used throughout the program to reinforce the body-mind component inherent in each step.

1.    Get Aligned - physically with your posture, mentally with your intentions

2.    Engage Your Core - physically with your lower abdominals, mentally by using your will power

3.    Create Balance - physically between your upper and lower body and also between the right side and the left side of your body, mentally by creating a balanced fitness program

4.    Make a Choice - physically to walk in a new way, mentally to create health

5.    Move Forward - physically with grace and ease, mentally by focusing your mind on the next mindful step

These Five Mindful Steps take you through an entire health and fitness program that will leave you energized, and looking forward to each walk.

The ChiWalking program offers 12 different types of walks to create a balanced and exciting health program. The walks include: a Cardio Walk, an Aerobic Walk, a Flexibility Walk, a Loosening Walk, a Focusing Walk, an Energizing Walk, a Walking Meditation and more. The walks are presented in the ChiWalking book in a detailed and understandable way, then summarized in an easy to read matrix which shows the key benefits of each walk.

For further information on ChiWalking and Running please check out ChiLiving.com or purchase the book at any local bookstore. Kari Wilkinson with K²fitnesspros is a certified Chi Walking and Running instructor.

 

News of Orange  - March 26, 2008 - Hillsborough North Carolina

    Exercise is a frightening thought after a heart attack.  Survivors worry that stressing the heart, a muscle that has been injured, will cause  a second attack.  Benefits of exercise after a heart attack include increased strength and stamina, better control of blood pressure, cholesterol, diabetes, and weight.  Heart attack survivors who exercise usually require less medication, are less likely to need bypass surgery or angioplasty, and are less likely to die of a second heart attack than those who remain sedentary.

    To exercise safely, heart attack survivors need sound advice and careful supervision. Many heart attack patients have never exercised before and those who have need to know how to exercise safely with their present health condition.   For just about all heart attack survivors, doctors recommend a supervised cardiac rehabilitation program which focuses on exercise training and nutrition as well as counseling to reduce risk factors such as smoking, high blood pressure, high cholesterol levels and excess weight.

    Within a day or two of having a heart attack your doctor will likely ask that you begin to move around by stretching and walking in your hospital room or the hallway.   After you're discharged, a stress test will be given before starting the cardiac rehabilitation program.  The results of this test will help determine the range your heart rate needs to be in for you to gain the most benefits from exercise without putting stress on your heart.  

    If a cardiac rehabilitation clinic is available in your area, it's highly recommended you exercise there the first weeks after the attack.  Exercising in a cardiac rehab. center allows the staff to help you with the correct ways to exercise and to monitor your electrocardiogram and blood pressure during exercise. If no problems arise after about 6 to 12 weeks of supervised exercise, you can then exercise on your own, but be sure to check in occasionally with your rehabilitation staff.

    A heart-rate monitor is an extremely important tool to have.  It will help you see whether you are exercising with the correct intensity during your workout.   If your heart rate isn't in the recommended range, you need to change your program.    A drug so many heart attack patients are prescribed is beta blockers.   Beta-blockers reduce heart rate, blood pressure, and the workload of the heart. When the heart does not have to work as hard it requires less oxygen.   You need to pay careful attention to this when exercising, your maximum heart rate will be significantly lower because of the beta blocker.   Again, rely on your rehab. center for guidance.   Knowing what your maximum heart rate is on this medication is, as with the heart-rate monitor, extremely important.

    Kathy's husband, Gary, survived a massive heart attack two years ago this month.  Before Gary's heart attack he led a fairly sedentary lifestyle but once he realized the importance of change, he began a lifestyle of healthy eating and exercise.  One year after his heart attack, he finished his first triathlon with her.  Two years afterwards he continues to eat healthy, works out in the gym and runs regularly.   Gary suggests you find a good personal trainer...and then marry her!  All kidding aside, he says its in your state of mind, "sure, its hard to stay motivated, its easy to just go back to the same way of life, live well, die young, but you know the difference between the right and wrong way to live and once you're given a second chance, you have to take it seriously." 

    The decision to carry out a physical fitness program requires a lifelong commitment.  Exercise must become one of those things that you do without question.  Don't try to do too much too soon and don't quit before you have a chance to experience the rewards of improved fitness. You can't regain in a few weeks what you have lost in years of sedentary living, but you can get it back if you persevere.  If you have survived a heart attack, we urge you to take control, make the changes that you know are necessary....and be thankful for the chance to make those changes.

News of Orange  - February 27, 2008 - Hillsborough North Carolina

    So, you already know that regular physical activity can do great things for your health and well-being, now let’s get started.  After receiving your doctor's clearance to begin an exercise program, locate a qualified trainer who can start you off with a safe and effective fitness program or call a senior recreation center and ask what exercise classes are offered.

     Older adults should get at least 30 minutes of low to moderate intensity, low-impact cardiorespiratory (aerobic) activity five or more days a week.  It doesn’t have to be strenuous to be effective.   As you progress, add more time or try more than one exercise during the same session.   Some examples include walking (don’t forget your dog), water aerobics, riding a stationary bike, dancing or even working around the house.   If you have difficulty talking, you’re working beyond your level.  Notify your doctor if you experience chest pain or dizziness.

    Believe it or not, your muscles don't know your age!  Strength is gained by overloading the muscles.  You can put together your own weights by placing 150 pennies in a plastic bottle to equal one pound or a soup can for a half-pound weight.  Good form is more important than the amount of weight.  Don't use momentum to swing the weight into position. Take two to three seconds to lift the weight, hold one second, then take two to three seconds to return the weight to the starting position.  Never hold your breath, exhale during lifting, inhale during the lowering the weight.  Pain means "Stop!"  Check the movement that caused pain and change the motion or decrease the weight.   Eight or twelve repetitions  is recommended.  If you can only lift the weight twice in the beginning, that’s okay. You will develop more strength as you continue. Lift weights two to three days per week.

    Improving lower body strength will help your balance which results in reduced falls.  If you exercise regularly, you already work on your balance without even knowing it.   A good exercise to strengthen your thigh and hip muscles is: stand straight, hold onto a table or chair for balance.  Slowly bend one knee toward chest, without bending waist or hips.  Hold position for 3-4 seconds. Slowly lower leg all the way down. Repeat with other leg until you have done 8 to 15 repetitions with each leg.  Rest, then do it again.   You can add ankle weights as you progress.   To help improve balance, walk heel-to-toe.  Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch.   Practice standing up and sitting down without using your hands. Stand on one foot, you can do this while waiting in line at the grocery store.

     Stretching increases your freedom of movement and keeps you limber.  Flexibility is how your joints or limbs are able to move and allows for easier movement and reduced joint pain.  Do stretching exercises after endurance and strength  workouts when your muscles are warm.  Never bounce into a stretch -- make slow, steady movements to help your muscles stretch naturally.  If stretching is the only kind of exercise you are able to do, do it at least four times a week and if possible, every day for 15 to 30 minutes.  Hold the stretched position for 10-30 seconds.   Stretching should never cause pain. 

      Warm-up and cool-down periods are especially important for older adults and should last from 15-25 minutes.   A few good warm-up and cool downs are slow walking, pedaling a stationary bike, heel raises, knee lifts, arm reaches, shoulder lifts and circles.  Cool-down should include stretching and relaxation activities. 

        It’s our hope that by educating older adults about the many benefits of exercise that it will motivate them to increase their physical activity.  There are so many different types and you need to find the one best for you.  No matter how old you are, you absolutely, positively have the power to change.  Good luck and please do not hesitate to contact us should you have any questions.

 

News of Orange  - January 23, 2008 - Hillsborough North Carolina

    We heard it once said - "I was thinking about old age and decided that it is when you still having something on the ball, but you are just too tired to bounce it."

    Aging is a universal occurrence that effects us all. We eventually experience significant sensory, motor, and cognitive changes in response to advancing age. Even though we’re all aging, we don’t age at the same rate. Some people experience rapid declines in physiological and psychological functioning as they get older, others undergo significantly less changes over time. Aging is a highly unique process, a "typical" older adult doesn't exist. Hereditary plays an important role but we believe that many aspects of the aging process are related to environmental factors, such as nutrition, stress, smoking and physical activity.

    Physical activity does change the way we age. It provides physical, mental and social benefits and helps keep older adults mobile and independent. Loss of function that was thought to be normal aging is actually the result of not being physically active. Despite these important benefits, older adults are too inactive.

    The following statistics illustrate the enormous demographic shift in the United States (Armstrong et al., 2001):
1. In the year 2000 an estimated 35 million people, 13% of the population, were age 65 and older.
2. By 2030, 20% of Americans, about 70 million people, will have passed their 65th birthday.
3. The "Baby Boomer" generation will begin to turn 65 in 2009 and the number of people age 65 and older is expected to nearly triple to 93 million within the next 50 years.
4. People age 85 and above currently represent the fastest growing segment of the older population.
5. There were about 65,000 people age 100 or older in 2000 and the number of centenarians is projected to grow so quickly that there may be as many as 381,000 by 2030.

    A lot of focus has been on aerobic exercise but we believe the effects of resistance training can complement endurance exercise and help slow down the deterioration of the musculoskeletal system. A steady loss of muscle mass and strength (especially of the lower body) occurs with age which leads to deficiencies in gait and balance, loss of mobility and increased risk of falling which ultimately lead to a loss of independence. Resistance training increases bone density and enables the bones to absorb more calcium.

    Short-term mental benefits of exercise are reduced stress, anxiety and depression, improved sleep and overall feeling of well-being. It's an interesting fact that declines in older men and women occur most frequently during periods of stress. Long-term benefits include improved satisfaction with life and higher self-esteem. Occurrences such as the deaths of friends and loved ones, retirement, financial hardship, failing health and isolation force many older people to let go of the roles that are a meaningful part of who they are. Physical activity can help older persons adjust to these changes by providing them with the opportunity to widen their social circles, to make new friends and gain new positive roles in their retirement.

    The benefits of physical activity are not restricted to the healthiest of the older adult population. There are so many benefits for even the most frail. As the advantages of activity for older adults become more widely known a lot more folks, regardless of age, will begin to include exercise as an important part of their everyday life. It seems that all research regarding aging or disease prevention includes a statement about the role that physical activity plays in the maintenance of lifelong health. Regular exercise programs have proven effective in the prevention and control of so many diseases, from diabetes, heart disease, arthritis, osteoporosis and colon cancer to depression and anxiety. If we know the "miracle cure," why aren't more people taking it?

    Next month we will go into more detail about the four types of exercises that are important for staying healthy and independent which are: cardiovascular, strength, balance and stretching. Keep in mind if you are an older adult - exercise is the key to maintaining a quality of life. You're never too old to start. Live long but most importantly---live well!

     

News of Orange - December 26, 2007 - Hillsborough, North Carolina

        Here it is again - that time of the year when we make that conscious decision to make the New Year fit and fabulous.  Many of us have tried once, twice, three times or more and have not been able to maintain the momentum for the long haul. What is the secret to attaining and maintaining the fit and healthy lifestyle we strive for?  How do you get started, keep the boredom from settling in and continue to improve?  The secret - think gradual progress!

          If you choose to join a gym, take them up on the typical free week of membership that they offer and GO!  Getting yourself there regularly can be a challenge, so make sure what you do is something enjoyable.  Ask yourself if you like the facility, does it meet your standards, is it well taken care of and clean? Talk to some of the members who have been there for a while. Each gym has its own personality so if you don’t like one try another. If you’re interested in weightlifting and the equipment looks scary to you, find out when the gym is offering orientation sessions and take them up on it, this will give you a basic understanding of how they work. Hiring a personal trainer to assess your fitness level and design a program for you is also a good idea to get you started safely. The trainer will keep you motivated and continually challenge your body to improve if you feel like slacking off. 

          Just remember to start any fitness program such as weight training or toning classes slowly. It’s important to build strength in the ligaments, tendons and joints first before trying to build significant muscular strength. Keep the amount of weight low in the beginning and do not add more than 5-10% to the amount of weight lifted per week. Keep the number of repetitions in the moderate range (8-12) for one or two sets.  The first part of your fitness program is a preparation phase, you are preparing the body to do more in an injury free way.

          If walking or running is what you choose to do, keep in mind the importance of gradual progress. If you are a sedentary person, walking for 10 - 20 minutes may be plenty to start.  To avoid injury, concentrate on proper body alignment and balance while walking or running.   Use the same 10% rule discussed earlier only this time apply it to your distance or time.  Tendons, muscles and ligaments can be damaged by increasing distance too quickly.  ChiWalking and ChiRunning by Danny Dreyer are excellent resources on how to run and walk safely and efficiently while keeping injuries at bay.

          Lastly, find a fitness partner(s). Generally people who work out with someone else stick with a program longer than those who do not. Knowing you have someone waiting for you at the gym, the track, the pool or your doorstep will make you feel obligated and motivated to go.  Most of all - get up and move your body like it was meant to do! 

          Remember the old phrase “a journey of a thousand miles begins with a single step?”  Each little step adds to the ones before it - and that is gradual progress – slowly but surely you will see and feel the improvements - try it and enjoy the benefits!  

News of Orange - November 28, 2007 - Hillsborough, North Carolina

           Does it sometimes feel like your brain is going to explode right out of your head, land at your feet and bounce like a rubber ball because your two-year old is screaming that she doesn't like the beagle staring at her while she eats? 

          There are a number of both physical and mental exercises that relieve stress, anxiety and depression naturally, without taking powerful antidepressant drugs.    It is believed that some stress is okay, for example a challenge or positive stress, but when stress and anxiety occur in amounts that you can't handle, both mental and physical changes can occur.   Some symptoms such as nervousness and irritability are pretty obvious, but other symptoms such as neck, shoulder and back pain are more subtle.  Also, stress can lead to an increased vulnerability to infections and viral illnesses.

          When it comes to stress management, every little bit of exercise counts.  Don’t think if you can’t commit to a regular fitness routine that it’s useless.  It’s not.  Sometimes what motivates people to do more of something is to start off by doing a little of something. 

          Any activity that gets your heart pumping (aerobic exercise) such as fast walking, cycling, swimming, or if you can't swim -- vertical water exercise -- will get your endorphins flowing and relieve stress.  It also provides you with a break from dwelling upon problems and troubles.  Though you should check with your doctor before starting any exercise program, walking is usually safe for anyone.  To begin with, try to get your heart rate going a little faster for at least 15-20 minutes a day.  After two-three weeks as you feel your endurance build, increase your exercise to 30-35 minutes a day.   On a rating of perceived exertion scale from 1 to 10, you should begin exercise at a 4 (somewhat strong) and gradually progress to a RPE of 5 or 6 (strong).   Isolation is another problem associated with stress, anxiety and depression.  Try walking with a friend or participating in group fitness classes; there is a lot of motivation and stimulation when talking to others -- and its fun!

          Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones.  Because stretching improves blood flow throughout your body, it's important for muscular health and it also helps muscles that are tensed up due to stress.  Taking just 15 minutes out of your day to stretch can be incredibly therapeutic -- both for your muscles and your mental well-being.   Yoga is an excellent way to stretch in a group setting or with a friend on your living room floor.  Learning to connect breathing to movements and keeping calm during poses which are sometimes challenging, teach you a lot about how to manage your stress levels.  In our rush-rush society it gives you a wonderful way to escape.

          On the days you don’t exercise, do something else you find relaxing -- try getting some massage therapy, soaking away stress in a soothing aromatherapy bath or even receiving a French manicure or pedicure.  Your health is important and so is your confidence and self-esteem.  It's not selfish to spend time on yourself! Just remember....your first wealth.........will always be your health!