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HealthyLib: Finding Your “Inner Gumby”

Posted by Debby Ridgell on March 6, 2012
Posted in: Health & Fitness Library. Tagged: , , , , . Leave a comment

Do you remember Gumby, the versatile claymation star, and his pony pal Pokey?  Gumby was a “little green slab of clay” who could morph into any shape or figure and did so through 233 television episodes from 1957 to 1968.  I don’t remember much about the series, but I do recall that Gumby was freakishly adroit at bending and stretching, talents that I do not, unfortunately, share. 

 Last week Coach Stacy provided the foundation for a healthy stretching regimen.  Here are additional resources for you to explore, whether you’re interested in stretching for improved posture and health or you’re hoping to better your golf swing, back hand or race time.  Read on – find your “inner Gumby.”

Books

Stretching by Bob Anderson

According to Coach Stacy, Anderson’s classic is considered the “Bible” of stretching books.  And I can see why – dozens of stretches are presented with simple and straightforward illustrations and explanations.  Originally published over 30 years ago, more than 3 ½ millions copies of this book have been sold worldwide and it’s been translated into 23 languages. 

Stretching for 50+: A Customized Program for Increasing Flexibility, Avoiding Injury and Enjoying an Active Lifestyle by Dr. Karl Knopf

This book’s not particularly glossy or sleek.  Its 112 pages feature black and white photos of people who look like – well, me – doing a variety of stretching exercises designed mainly to maintain a healthy range of movement and flexibility.  I like it – no handstands or “double-jointedness” required.

15 Minute Stretching Workout by Suzanne Martin P.T., D.P.T.

This stretching book is eye candy compared to Stretching for 50+.  And no wonder – it’s published by Dorling Kindersley.  The book, which includes a demonstration DVD, presents four stretching sequences:  Wake up the Stretch, Flexibility Stretch, Posture Stretch and Strength Stretch.  The author provides a concise and easy to understand explanation of stretching for flexibility and posture, as well as modifications and relaxation tips.  Word of warning, though, some of the stretches are quite advanced.  To wit:  on page 105, one of the stretching models is engaged in a full split.  You won’t see me doing that……

Stretching Anatomy by Arnold G. Nelson and Jouko Kokkenen

This is my favorite stretching book.  It’s divided into seven chapters, each focused on a different anatomical “region,” such as knees and thighs and feet and calves.  There are two reasons that I love this book:  1) Each stretch’s technique is described in detail, and 2) Each stretch includes a diagram of the muscles that are being worked during the stretch.  The stretches included are “accessible,” meaning I can do them – but they’re not easy, meaning they’re also worthwhile.

 DVDs

AM and PM Stretch with Madeleine Lewis

The participant is led through two 35-minute stretch routines – the AM routine designed to energize and invigorate in the morning and the PM routine, designed to calm and realign the body at night.  Good stuff, this DVD – and particularly for beginners and those with flexibility issues.

Perfect in 10: Stretch – 10-minute Workouts with Annette Fletcher

Perfect for any fitness level, this DVD is helpful for those hoping to gain more flexibility, decrease pain, and de-stress.  Five 10-minute stretching sequences are included.  You can do one – or just keep stretching through all five if you have the time and the inclination.

Stretching for Sport and Athletics:  Helpful Links

 Golf

 Tennis

 Running

 Dance

 Rowing

 Swimming

 Cycling

Coach Stacy’s Daily Dose: Do Your Stretches…You’ll Thank Me Later

Posted by Coach Stacy on March 3, 2012
Posted in: Coach's Daily Dose, Motivation, Physical Activity. Tagged: , . 2 Comments

Here are some basic pre- and post-workout stretching exercises.    As a personal trainer and coach it is my desire to help my clients strengthen their cores and get in shape for long and healthy lives.  These exercises can be performed 2-3 times a week no matter where your travels take you, as long as you have access to a carpeted floor or mat.  As your core improves, you will find it easier to do your daily tasks and physical activities. You will also notice improved posture, a stronger back and an overall sense of improved muscle support. Do your stretches, work your core, and eat a healthy food diet and you’ll find your belly fat shrinking as your performance improves.  Start by adding some of these exercises into your daily routine:

Standing Warm ups:  10 minutes – one set, 10-15 reps on each side

  1. Standing leg swing – 1 leg at a time.
  2. Standing bicycle peddling – 1 leg at a time.
  3. Tennis Match – swivel head from side to side as though watching a tennis ball volley back and forth across a net
  4. Apple Pickers – reach above your head, one arm at a time as though you’re picking apples off a tree.
  5. Half Jacks – jumping jacks without the jump, moving arms only.
  6. Soccer kicks low and sweeping.
  7. Arm Circles – front and back.
  8. Side bends.
  9. Knee/toe touches.
  10. Shoulder rolls followed by shrugs.
  11. Torso Twist helicopter – slowly twist and swing arms and torso to each side.
  12. Neck Leans – with head centered, slowly lean to each side, front and back holding the lean for 10-12 seconds each side. Return to center each time.
  13. Hula pelvic circles each side.
  14. Swim strokes – Vary some dry land swim strokes such as the crawl, breast and backstroke.
  15. Boxing – Vary punches straight, up and undercuts.
  16. March – lift knees hip high and march around straight or in circle.
  17. Snow Angels – while standing
  18. Butt kicks – in place or walking try to imagine your heel kicking your butt.
  19. Standing Wood Chops – standing with feet shoulder and interlock your fingers – swing hands over your head as though chopping a piece of wood in front of you.
  20. Single hip circles with one bent knee, sweep from center to out to open your hip.
  21. Blowing tree — raise both arms above your head and slowly lean to your left then your right so that you feel a stretch along the sides of your body.
  22. Gas Pedal – point and flex your foot as though pushing then backing off a gas pedal

 Post Work-Out Stretching

  1. Knee swish or Segmental Rotation – lying on your back with your knees bent and your back in a neutral position, tighten your abdominal muscles. Keep your shoulders on the floor let your knees fall slowly to the each side and hold. Go only as far as is comfortable. You should feel a stretch, but no pain. Return to the start position.
  2. Quad Stretch — lying flat on your stomach or standing tall and using a chair or the wall as needed, bend one knee and reach behind and grab onto your ankle. Slowly pull your knee toward your rear until you feel a stretch in your thigh. Repeat on the other side.
  3. Cat/Camel – on all fours, arch your back like a cat and then let it sag like a camel.
  4. The Cobra – lying flat on your stomach, forehead to floor, with arms straight out in front of you, slide your arms as you slowly raise your upper torso and slowly arch your back. Then slowly bring the upper torso back down to the floor. Do not over arch, and stop if there’s pain. May be modified to elbows.
  5. Knee to chest – lie on your back with one leg straight then bend one knee up towards chest and grab the underside of that knee and repeat both sides.
  6. Rolling egg – lie on your back with knees bent to chest.  While hugging knees, rock back and forth.
  7. Number Four – lie on your back and bend your knees.  Cross your leg one on top of the other knee so that is looks like the number 4 when you have them crossed. Reach in the circle of the 4 and grab behind your knee pulling it in towards your chest as you stretch.
  8. Choker – place right hand on left shoulder, then with left hand, gently press your right elbow toward your throat and hold
  9. Picture Frame – extend arms in front of you and place your hands on opposite elbows then left your arms as high over your head as you can as though framing your face in a picture frame.
  10. Zipper – stretch right hand over your shoulder and down your back, then stretch left hand behind and up your back and try to grab your fingertips.
  11. Hold up Pec Stretch – place hands behind your head and stretch elbows back behind your head and hold.
  12. Hurdlers Modified Stretch – sit with one leg out and the other flexed in with the sole of your foot touching the inside knee. Lean towards the stretched leg and hold.
  13. Pretzel – put one leg over the other and slowly twist to the opposite side with your arms.
  14. Ankle Circles – slowly roll each ankle around and then point and flex.
  15. Butterfly Groin Stretch – put soles of feet together, gently lean forward as you hold onto your ankles.

Shake it out and hydrate – good job!

Before beginning any new exercise program always consult your doctor. If you experience any discomfort stop the exercise or try doing a modified version.  Most of all know that “when you’re moving you’re improving.”   That’s a guarantee!

Coach’s Daily Dose – Your Get Fit Game Plan

Posted by Coach Stacy on January 24, 2012
Posted in: Coach's Daily Dose. Tagged: , , , . Leave a comment

In my circle of friends and colleagues I’m considered a pretty tough cookie.  I gritted through twenty-one hours of labor to give birth to my daughter Presley.  As a party gag I squat press my husband Joe.  But the one thing that will reduce me once again to a quivering, tearful child is the prospet of being stuck with a hypodermic needle.  That fear has been present in my psyche since I was a child.  I don’t remember how it came about, but I do recall one fateful trip to the family doctor as an 8-year old.  When the nurse pulled out the booster-filled needle I high tailed it out to the parking lot and locked myself in the family car.  Not even the promise of Tootsie Pop could convince me to unlock the door.

 To this day, the very thought of my annual checkup gives me the willies. Of course, it’s not the physical itself that bothers me, but rather the blood panel afterwards.  But I know that if I want to be healthy, I need to have a game plan and that starts with knowing my numbers.  With today’s advances in the medical field we now have the ability to live 35% longer than ever before, with a greater quality of life – all the more reason to set and achieve some lifelong health goals.  So I have created a “Do List” to help you, too, get started with your own personal “Get Fit Game Plan.”

1. Get a Physical

  • Know your numbers
    • Blood pressure – under 140/90

American Heart Association Guidelines:

Blood Pressure
Category

Systolic
mm Hg (upper #)

 

Diastolic
mm Hg (lower #)

Normal
 

less than 120

and

less than 80

Prehypertension

120 – 139

or

80 – 89

High Blood Pressure
(Hypertension) Stage 1

140 – 159

or

90 – 99

High Blood Pressure
(Hypertension) Stage 2

160 or higher

or

100 or higher

Hypertensive Crisis
(Emergency care needed)

Higher than 180

or

Higher than 110
  • Heart rate.  The average resting heart rate is 60-80 beats per minute, but it’s usually lower for physically fit people.  It also rises with age.
  • Cholesterol – under 200; LDL under 130, HDL over 60 best protection against heart disease.
  • Blood glucose – under 100 mg/dL while fasting
  • BMI under 30; or waist measurement  <35 for women and <40 for men.  If you want to know your exact BMI, check out the “BMI Calculator” link on the Coach Stacy’s Healthy U home page.

From the Centers for Disease Control:

Height

Weight Range

BMI

 Weight Status

5′ 9″

124 lbs or less

Below 18.5

Underweight

125 lbs to 168 lbs

18.5 to 24.9

Normal

169 lbs to 202 lbs

25.0 to 29.9

Overweight

203 lbs or more

30 or higher

Obese
  • Body measurements and body fat testing are also useful for gauging your overall health. 

Women

Age Underfat Healthy Range Overweight Obese
20-40 yrs Under 21% 21-33% 33-39% Over 39%
41-60 yrs Under 23% 23-35% 35-40% Over 40%
61-79 yrs Under 24% 24-36% 36-42% Over 42%

Men

Age Underfat Healthy Range Overweight Obese
20-40 yrs Under 8% 8-19% 19-25% Over 25%
41-60 yrs Under 11% 11-22% 22-27% Over 27%
61-79 yrs Under 13% 13-25% 25-30% Over 30%

2. Mental & emotional attitude check up

  • What is going well for you?
  • What is not working for you?
  • What pumps you up?
  • What exhausts you?
  • What is stopping you from moving forward?

3. Set small goals for each week

  • My goal this week is to _______________________
  • Write your own life “Mission Statement” ____________________________________________________________________________________________________________________________________________________

4. Draft a support team of family and friends to help cheer you on with your goals

5. Fitness  level checkup

  • Where do you fit in compared to others your age
    • Excellent
    • Very good
    • Good
    • Fair – 30x more likely to die in the next 2 years!
    • Bad –  see above

6. Stress and Anger management

  • What is the source of your stress?
    • Where is your stress on a scale of 1-10
    • Break your stress into small loads – one step at a time
  • What is the source of your anger?
    • Can you avoid that source?
    • Can you change your reaction to that source?
  • Choose a peaceful outlet to relax and sooth you
    • Get a pet
    • Journal your feelings
    • Meditate/pray – breathe
    • Yoga/Pilates/Tai Chi
    • Learn to live in the moment
    • Spa services
    • Walk
    • Read
    • Listen to music
    • Call someone who is soothing
    • Call a professional therapist if the need arises
    • Unplug

7. Healthy habits you need to develop

  • Good sleep habits – 7 to 8 hours
  • Take ten deep breaths daily
  • Get some Vitamin D, the sunshine vitamin, 20 minutes daily
  • Open windows for fresh air weekly
  • Drink green tea
  • Drink water
  • Cut the junk food and add healthy food items
  • Limit sugars and high fructose corn syrup
  • Limit processed foods and saturated fats
  • Eat Yogurt with live active cultures
  • Use sunscreen
  • Develop a positive attitude and gratitude
  • Floss teeth
  • Nasal irrigation
  • Take your Omega 3s (fish, walnuts, supplements)
  • Take vitamins
  • Remove clutter
  • Aspirin therapy – half a regular or 2 baby doses decrease the risk of heart attack by 35%  for women over 40 and men over 35 (ask your doctor)
  • Social outlets for fun – make time for you!

8. Go Shopping!

  • Purchase any equipment or gym memberships you may need
  • Buy clothing items you may need

9. Get active and chose some activities

  • Cardio – you need to build up to 10,000 steps a day or 30 minutes per day
  • Walk indoors or out
  • Participate in a fitness event
  • Try some outdoor activities
  • Bike indoors or out
  • Strength training
    • Join a gym
    • Hire a personal trainer to learn the basics then purchase equipment that you can use at home

10 Fun and Laughs get some it’s good for your health!

  • For fun I like to ______________
  • What makes you laugh?

 Debby and I both went for our check ups after the first of the year.  I’m happy to report that my numbers were quite good, despite the fact that I’d spent the entire holiday season eating my mother’s yummy, southern, home-cooked meals.  Debby, who ate very little of mother’s good eats, is a bit put out because some of her numbers came back elevated.  What gives?  Actually, Debby has a family history of heart, blood pressure and cholesterol problems, which is all the more reason for her to be on top of her readings.

Fitness and health are achievable for everyone – no matter what your age or genetic code – but it takes a little know how, a little planning and a little work.  Bottom line is that nothing happens until you get up off the couch and spring into action. 

When you’re moving, you’re improving!

 

HealthyLib: Resources for Healthy Resolutions

Posted by Debby Ridgell on January 11, 2012
Posted in: Health & Fitness Library. Tagged: , , . Leave a comment

Coach Stacy’s “Bite Sized Resolutions” have set you on a monthly path toward a healthy 2012.  Hopefully, you haven’t ditched your resolutions two weeks into the New Year.  Here are some resources to help you stick to your plan for becoming a healthier you.

Coach’s Daily Dose – Bite Sized Resolutions

Posted by Coach Stacy on January 2, 2012
Posted in: Coach's Daily Dose, Motivation. Tagged: , , . Leave a comment

Now that we’ve rung in the New Year, it’s time to write out the Resolutions.   Instead of “Happy New Year,” let’s embark on a “Healthy New Year.”  But be wary of setting Biggie-sized resolutions.  Why?  To avoid setting yourself up for certain failure.  Research shows that six out of ten people quit their health clubs after the first 30 days of membership.  Here are some guidelines for establishing goals geared for success:

 

  • Start with “Bite-Sized” resolutions.  For example, “Get my body in shape” is very broad and ambiguous.  You need to break this goal down.  Perhaps your stomach is a problem area.  Start in January by working on your abs and getting your 10,000 steps in.

 

  • Next you need to equip yourself with the necessities for carrying out your goals.  Join a gym, if necessary, or purchase some basic exercise gear.

 

  • Establish a support group for yourself – find some workout buddies, or involve your family and friends in your exercise quest.

 

  • Map out an entire year’s worth of healthy habits that you can do alone or with the help of your support group.  Choose activities that are enjoyable and attainable – also, include both physical and nutritional elements, as well as spiritual and mental components. Maybe even do some events that are fitness related.  For example, my monthly resolutions look like this:

 

    • January – Cut the “junk” and move to the tune of at least 10,000 steps per day, five days per week at my local recreation center. Shovel snow!
    • February – Go snowshoeing on the weekends, recreation center weekdays and increase my water intake.
    • March – Focus on my abs and back and increase my fruit intake. Get a facial!
    • April – Spend time doing indoor circuit training in my gym and cut my sugar intake.
    • May – Get arms and legs in shape through gardening and eat more greens.
    • June – Explore outdoor trails on my bike and grill veggies on the barbecue.
    • July – Explore hiking trails near my home and increase my fiber intake.
    • August – Play tennis with my workout buddy and avoid processed foods.
    • September – Enjoy daily walks in my neighborhood and try assorted melons.
    • October – Explore hiking trails in the mountains while enjoying the fall foliage and eat pumpkin seeds and nuts.
    • November – Indoor circuit training in preparation for holiday overload! Look into recipes for healthy treats to serve for the holidays.
    • December – Get a massage, relax and savor the goodies – get my cardio in while shopping. Pace myself at the holiday buffet parties.

 

You’ll find that when goals are attainable and somewhat enjoyable, you’re much more likely to stick with your resolutions.  Just remember one thing:  When you’re moving, you’re improving.  That’s a guarantee.