PRE-MOTHER’S DAY SPECIAL CLASS
PARTNER EXERCISE FOR MOMS AND OTHERS – MAY 13
Taught by Annette Loquercio and Helane Hurwith
We are offering a special class the day before Mother’s Day, on Saturday, May 13, for Moms and others to workout with a partner. Participants (age 15 and older) will be shown exercises that are fun and challenging, and specifically designed for two people to do together, This could be an interesting way to spend time with mom (or a friend) and get a good workout in the process. Two times are offered: 12 noon and 2pm. No set cost – pay whatever you want. Limited to 8 participants. Call to register 847-251-6834 or email Julie@PFTL.net
HIP PAIN (from ACE Certified January 2017)
Hip pain is a common problem for sedentary and non-sedentary individuals. Chronic pain is a sign that there is irritation or injury at a site. There are a multitude of conditions that can cause hip pain, from trochanteric bursitis to osteoarthritis. The great news is that movement is the panacea for many of these conditions.
In injury assessment, we talk first about the mechanism of injury. This is very simply a description of the condition(s) that led to the injury. By understanding the mechanism of injury, we better understand the injury itself and how to use exercise to heal, not harm.
First, visit a doctor –
Though chronic hip pain is frequently improved through movement training, other causes of hip pain can be caused by serious injury or unassociated with musculoskeletal tissue. Make sure you visit a doctor to rule out conditions that require medical intervention. Here are three common causes of hip pain:
- Chronic Sitting – The average American sits 13 hours a day. This staggering amount of inactivity causes an imbalance of the hip musculature. The hip flexors remain in a shortened position, while the glutes and deep hip rotators remain elongated. Add to that chronic dehydration and the result is tissue that more closely resembles beef jerky than healthy muscle tissue.
This tissue lacks the necessary flexibility and elasticity to allow for smooth and efficient movement. It tears more easily and becomes overstressed more easily, and the rigidity of the tissue leads to more rubbing against bone and bursae.
- Strength Imbalance – A strength imbalance is not the same as tightness or inelasticity. A strength imbalance occurs most often when one’s exercise regimen is consistent and unvaried. Runners are an excellent example of this type of athlete. Whether running 12 miles a week or 45 miles per week, runners often feel like they don’t need more or different exercise. The repetition of the same movement without variation builds strength in some muscles, while neglecting others. This imbalance puts an unnatural amount of strain on those muscles, resulting in overuse injury. This type of injury is often found at the tendinous origins in the pelvic complex
- Skeletal Imbalance –Here, skeletal imbalance refers to the uneven stature or movement pattern that many clients demonstrate, which can be caused by so many things, including old injuries and leg-length discrepancies. When movements are not even or balanced bilaterally, one side will be the victim of added pressure, tissue friction or workload. These clients often fall victim to conditions such as bursitis or piriformis syndrome.
Fortunately, the fix for many of these hip issues can be found in the right movements.
Fix: Mobility –The best fix for immobility is mobility. Focus on improving range of motion of the hip flexors and hip rotators with gentle dynamic movement. Your trainer can show you how to do this properly.
Fix: Elasticity – Improving the elasticity of that beef jerky-like tissue is best achieved through a combination of homework and loaded movement training. Two to three hours of movement each week is not enough to undo 100+ hours of inactivity each week—more focus is necessary. Daily stretching, never sitting for more than one hour at a time, and drinking water throughout the day are good habits to form.
GARDENING – THE ORIGINAL MIND-BODY EXERCISE (from ACSM Health and Fitness Journal)
Long before mind-body fitness became fashionable, gardeners understood the zen of nurturing their harvest. Gardening relieves stress through the quiet focus of communing with nature. In a complex world, the simple act of planting seeds and watching them grow is therapeutic. Use this opportunity to practice some meditative breathing. Sit on a chair or bench in good posture. Place your feet flat on the ground and your hands on your lap. Inhale through your nose as you count up to four; pause at the top of your breath and slowly exhale through your mouth as you count down from four. Repeat, each time adding a count until you reach a count of eight. This will help relax your mind and body and make an excellent pregardening or postgardening ritual.
Qigong – Qigong is an ancient oriental self-healing art that enhances vitality and sense of well-being. It is easily adapted to any physical limitation or fitness level. It is considered the ultimate anti-aging exercise, adding years to our life and life to your years
6 Week Session -starts January 19; Thursdays from 3:34pm to 4:30pm. Taught by Regina Wolgel, OTR/L. Cost $100 for the 6-week session. Drop-ins $20 per meeting. Call Julie to register, 847-251-6834.
When we think about staying healthy and fit, we sometimes forget that our eyes are an important part of this. The following is an excerpted article from Health.com (D. Chandri OD) with some insights to keeping our eyes healthy.
♦ Touching and rubbing your eyes – Whether you wear contacts or not, you’re asking for trouble by unnecessary poking and rubbing your eyes. Sometimes your eyes itch and you feel you have to rub, but it’s best to keep the lid closed and only touch the outside of the eye. Rubbing too hard can also lead to broken blood vessels and inflammation.
Another reason to keep your hands off? Your eyes are protected by mucous membranes—moist tissue that can easily collect dirt and germs—so they’re a great place for bacteria to grow. If you shake someone’s hand and then you rub your eyes, you’re transmitting those germs and there’s a good chance you can catch whatever cold he’s got.
♦ Annual eye exams – Vision changes aren’t even the most important reason you should still see an eye doc every year. It’s about getting your overall eye health checked out: There are no pain receptors behind the eye, so if you have a broken blood vessel or a tumor back there, you would otherwise not know it until it starts to interfere with your vision, or worse.
♦ Staring at devices all day (and night) – Electronic screens, like those on our computers, tablets, and smartphones, emit blue light, which some eye doctors believe to be as harmful as the sun’s ultraviolet rays. Plus, focusing on anything for hours on end can cause eye strain and headaches. Remember the “20-20-20” rule. Every 20 minutes, look at an object at least 20 feet away, for at least 20 seconds.
♦ Applying eyeliner to your waterline – Even though makeup artists often swear by putting liner on the inside of your lower lashes, it’s actually quite risky. When you put liner inside your eye, you’re mixing it with your tears. If you’re wearing contacts, your lenses then get coated in tiny makeup particles, which can deprive your eyes of oxygen. And even if you’re not wearing contacts, those makeup particles can also be carrying germs that can cause infection.
Liquid liners are especially dangerous since the applicator tip sits in a tube that can harbor bacteria. Soft pencils are safer since they are continuously being worn down and a new “tip” is exposed, but she still recommends applying them outside the eye only.
♦ Sleeping in your makeup – Hitting the sack without washing your face can do more than leave mascara stains on your pillow; it can also clog the glands around your peepers and lead to irritated skin, pimples, and even styes—painful, raised bumps that can appear on or around the eyelids.
False lashes are a no-no too. If you’re sleeping in them and rubbing them, that glue can get into your cornea and lead to major inflammation.
♦ Using expired solution, lenses, or drops – Contact lens solutions all have an expiration date that should be followed. These solutions have cleansers that kill bacteria on your lenses, so you want to make sure all of those ingredients are still doing their job.
The same thing goes for the lenses themselves, which sit in a sterile solution that can break down over time. Artificial tears and prescription eye drops also have expiration dates that you should pay close attention to, as well. And definitely don’t rinse your contact case or store contacts in any liquid that’s not sterile, like tap or distilled water; both have been associated with Acanthamoeba keratitis, a drug-resistant corneal infection.
♦ Overuse of OTC redness-reducing drops – The kinds you buy in the drugstore contain vasoconstrictors, which shrink blood vessels and temporarily make your eyes appear less red. But they also contain preservatives and other chemicals that can make your problem even worse in the long run, and it’s only a matter of time before you experience a rebound effect.
If your eyes are constantly red or irritated, it’s important to see an eye doctor who can get to the root of your problem. He or she can recommend an over-the-counter product (like a moisturizing “artificial tears” drop) or suggest other forms of treatment.
HAPPY NEW YEAR TO ALL OUR CLIENTS AND FRIENDS!!
CLASS INFO: Free Qigong Intro Class – Thursday, December 8 from 4pm – 4:45pm. Taught by Regina Wolgel. No charge
Basic Full-Body Tune-Up – 6- weeks, starts Wednesday, December 7, 3pm-4pm. Taught by Linda Meyer. Cost for the 6-weeks is $100.
HOW TO WARM UP TO GET THE MOST FROM EXERCISE (ACE Fit Life Nov 2016)
Has anyone told you to “warm up” before you exercise or play sports? It seems simple enough, doesn’t it? What’s easy to do is also easy not to do, and the biggest mistake people make is skipping this important component of exercise. Here’s what you need to know to warm up properly (and why it’s so important) so you can be more effective with your physical activities.
WHY – Most people sit for long periods of time or lie in bed before they exercise. Warming up helps you shift gears both mentally and physically. When You Warm Up…
- The brain shifts its attention to physical activity mode.
- Joints move through their full ranges of motion.
- Your heart rate increases gradually instead of abruptly.
- Blood circulates through your system.
- The muscles practice movements to come.
- The likelihood of injury decreases.
HOW – When it comes to exercise, there are three main activities that all require different types of warm up:
- Resistance training
- Cardiovascular exercise
It’s not that there’s a right way and a wrong way to warm up, but there are better and more effective methods you can apply. Your time is valuable, so why not get the maximum benefit? To be most effective, warm-up movements should change based on the activity you’re about to do. Warm up for one to three minutes before activity and perform each warm-up move five to 10 times. Choose from the ideas below and pay attention to the common mistakes mentioned.
RESISTANCE TRAINING– Common mistake: static stretching. This means holding a stretch for 20 to 30 seconds and sometimes forcing a limb into a position. Save static stretching for after your workout because it signals your muscles to relax instead of activate.
Instead: Use dynamic stretches. This means moving your joints with no resistance through their full ranges of motion rather than holding a position steady (static). You use your muscles to move. Arm circles and ankle rolls are examples of dynamic stretches.
Upper Body – Do shoulder rolls, arm circles and torso rotations. Or simply go through the motion you’re about to do without the resistance (weight). Reach forward before push-ups and pull back to open your chest before rows. Don’t force it. Make your muscles do the movement. Your body has a chance to sort out the kinks and signal problems or pain before you add resistance and challenge.
Middle Body (Abs) –Inhale and exhale deeply and completely three to four times to exercise your diaphragm and activate your transverse abdominis. Kegels, which are performed by squeezing the muscles you use to stop the flow of urine, are also a good preparation for abdominal exercise.
Lower Body – Do ankle rolls and hip circles to warm up the lower body. As with upper body, go through the motion you’re about to do before adding resistance. If it’s a lunge, swing your leg up, knee to chest and then extend back behind you a few times. Be slow and controlled.
SPORTS – Common mistake: ballistic stretching. This means using a bouncing movement such as hopping or jumping jacks to warm up. It can be a good secondary warm-up, but is abrupt to your body as the first move. Ballistic stretching is better done after dynamic stretches.
Instead: Mimic the movements of the sport. For rotational sports such as softball, tennis and golf, rotate the torso without weight to warm up. For basketball, you can do hopping after you warm up with movements such as ankle rolls, high knee marches and lunges.
Think about the movements and demands of the sport you play and mimic them before you begin. Once you start playing the sport, the mind gets focused on performance and puts movement on autopilot. Focusing on the movements and muscles before you play gives your joints a preview of what is to come and creates motor patterns or muscle memory that is useful for your brain.
CARDIOVASCULAR EXERCISE – Common Mistake: Not warming up and jumping right into the activity. Most people view cardio itself as a warm-up. Before you start throwing your body weight around, repeat the same process discussed above: Use dynamic stretching to signal the system of what is to come.
Before you bike ride, run, swim, use the elliptical, etc., it’s best to start slow and ease into the activity. Bring your heart rate up steadily instead of abruptly. Depending on the activity, warm up your ankles, shoulders, wrists and spine with simple movements.
We are offering a free Qigong class on Thursday, December 8 at 4pm,
as an introduction to this amazing form
of movement. Qigong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention. The class will be taught by Regina Wolgel. Space is limited, so call soon to register 847-251-6834.
If there is enough interest, we will offer this class for a 6-week session next year.
We are again offering some new small group training classes for every fitness level. Each class will run for 6-weeks. There will be a maximum of 5 participants. The cost is $108 per 6-week session (drop-ins will pay $20 per class meeting). Call to register at 847-251-6834. Drop-ins will need to register for the classes they plan to attend.
A fitness assessment and/or medical clearance may be required.
The new small group training classes are:
“Basic Full-Body Tune-Up” – 60-minute – 6-week – Starts Wednesday, May 7 at 3PM. Taught by personal trainer, Linda Meyer, CPT, this group class (max. 5 participants) will continue as before, to focus on flexibility, stability, strength, balance and endurance. It is designed as a full body workout with the aim of helping each person achieve his/her fitness goals. Beginner level of fitness: this is a perfect class for motivated individuals who currently lack the strength, balance and flexibility they once had, and want to regain these qualities.
“Zumba Fitness“- 60-minute – 6 weeks – Starts Tuesday, May 13 at 6:35pm . We have a new instructor (who is also a personal trainer), Leslye Jones-Beatty, CPT, who will be teaching a small group (max. 5 participants) 40 minutes of Zumba Fitness followed by 20 minutes of Balance and Resistance exercise, starting March 18 and March 20. These are great classes for those who want to learn Zumba in a focused way, and get a full body workout at the same time. Beginner to intermediate level of fitness.
“Mid-Day Power Play” – 60 minutes – 6 weeks – Starts Thursday, May 15 at 12:30pm. This class, taught by trainer Bev Pines, CPT, is designed to build whole body strength and flexibility by way of a blend of yoga inspired moves and body-weight and resistance exercises. You’ll also be taught how to relieve tight muscles that block freedom of movement. Designed for people who do not have major orthopedic issues, although modifications will be made for those with minor issues. Whether you’ve been exercising or if you haven’t exercised for awhile but feel good and want to get stronger, this class is for you.
“Fitness Challenge” – 60 minutes – 6 weeks – Starts Tuesday, May 20 at 2PM . This is an advanced class for fit individuals who want a challenging way to increase strength, power and agility. The format will include advanced core challenges, plyometrics and high intensity cardio. Taught by trainer Keri Werner, CPT, participants should gain muscle definition, increase stamina and burn calories. Advanced level of fitness is required.
Functional Strength and Cardio – 60 minutes- 6 weeks- Starts Thursday, May 15 at 2pm. This class uses various forms of equipment, with intervals of cardiovascular exercise. A core segment would include balance and Pilates exercises. It also includes some game-like activities, e.g. obstacle courses and partner activities to achieve a fun whole body work-out. Taught by Ellen Flaxman, MS, CPT, this class is designed to be fun as well as an effective way to improve fitness. This is an intermediate level class.