I have noticed that I am a bit tentative about going down the stairs. I am holding on to the railing. Is it because I am getting older? Maybe, but that doesn’t mean that I can’t do something about it.
I did some research about balance and found the work of Dr. Joan Vernikos. She is a brilliant NASA physician who was in charge of the astronaut’s health. She talks about how the astronauts would often have trouble walking after being in space. When they returned these healthy fit astronauts many times would walk with a wide gait. The same way many older people walk. It is because their vestibular system, the apparatus of the inner ear that controls balance would start to atrophy in space. This could happen in a very short period of time.
Side note… Dr. Vernikos gave John Glenn age 77 the okay to travel in space. She was reluctant because of his age. There was one astronaut age 35 with John Glenn that did have difficulty when returning. Senator Glenn walked off the aircraft just fine. “The man with the Right Stuff.”
We are not astronauts but the science does apply to us. Sitting all day and not moving against the force of gravity our vestibular system begins to atrophy. We start to lose our balance. According to Dr. Christiane Northrup,”All of us, regardless of age can improve our vestibular system.”
I am working on the exercise that Dr. Northrup recommends so I can zip down the stairs no hands!
Give it a try and let me know how you do! Of course I will include the balance exercise at OutdoorFit ! It is always more fun with friends!
Follow her. She is always coming up with interesting challenges.
There certainly was a shift this month.
I have an easy cleaning schedule.
A clean house
A clean car
A clean tool shed!
A clean desk.
An organized Junk drawer
I have embraced a lighter simple diet with lots of fruit and vegetables.
I feel calmer.
I feel good about my closet and my minimalist wardrobe. Fitness is my Fashion Statement!
I love open spaces.
I have a heightened awareness around gift giving. I love functional simple gifts.
Less is more…buy what you need.
Bonus Round! I have released 4 pounds this month that have been hanging on!!!
Are you interested in making a small healthy change in your day? Join my shake a day Fit and Fabulous Nutrition Program!. This is the perfect program for June. Summer fruit time! Blueberry, Strawberry, Raspberry! Small changes can change your life. Feel amazing, lighter, happier and Full of anti-oxidants! Today is the last day to sign up to join our June 12th group. More Fun with Friends! Click here for more info and to sign up.
Elaine Milner, 79 came to my outdoor workouts about 3 months ago. She felt she was beginning to lose her balance and flexibility. Her daughter Jennifer encouraged Elaine to try my program. The first day I was concerned because her balance was off. Elaine kept at it and within 2 weeks she was so much better!
You don’t want to move like an old person. WORK ON YOUR BALANCE!
Here is LOVELY ELAINE…
She also joined my 7 Days…Feel Fabulous Program. I designed the program to help get your hormones in balance so you feel your best. You lose your sugar cravings, sleep through the night and you might just lose the nagging aches and pains. “I felt so much better within a couple of days. The gas and bloat were gone. ”
It is time to Lighten up in so many ways. It is springtime. Fit and Fabulous Lovely Elaine shows that it is possible and FUN at any age! I am so grateful that she is part of my Program.
Yesterday, I had a wonderful response to my giving up wine post. The support is very helpful. Thank you!
I have been searching for ways to stay balanced through out my day so I am not out of sorts and cranky at 5:30 when I need to start thinking about making dinner. Dinner making time is when I would pour myself a glass of wine. I have been looking for fun replacements and I came across.”The Good Girl Moonshine” on Pinterest.
I posted their apple recipe yesterday. This morning I made an Apple cider vinegar, strawberry, ginger drink. It is not chardonnay but it is a fun replacement and actually super healthy. Thomas had his drink for breakfast with an one minute muffin.
Apple Cider Vinegar : Many health studies show the benefits of ACV. “In 400 BC Hippocrates, the father of medicine, used it for it’s amazing natural cleansing, healing and energizing health qualities.” Good enough for Hippocrates, good enough for me.
Buy the good stuff.
Ginger: Ginger has amazing health benefits as well. It is an excellent anti-inflammatory and so good for your digestion. It has a fun kick as well.
I am proud to say I have developed a high quality fitness program and it doesn’t take hours to get you fit! It takes 30 -45 minutes 2 to 3 days a week.
Here are the components
Warm-up: take a 5 – 10 minute walk or jog and perform a few functional movement exercises .
High Intensity Training : 8 minutes, 30 seconds on/ 30 seconds off. This morning we did BURPEES! Very effective and doable! You can jump rope, do mountain climbers, sprint, jumping jacks. etc. JUST GO HARD, ALL OUT FOR THOSE 30 SECONDS! You want to become breathless (anaerobic) , then you have 30 seconds to recover. Repeat 8 times.
Studies show that High Intensity training (I am happy to improve all of those points. How about you?)
Lowered body fat
Improved muscle tone
Firmer skin and fewer wrinkles
Higher energy levels
Improved athletic speed and performance
Boosted sex drive
Strength Training: We usually do 3 sets of strength training in 30 second intervals, Push-ups, DB Rows, Lunges, Squats, Tricep Extension etc.
Core Training: This is the long and lean portion of my program. So effective! Your body has 29 core muscles located mostly in your back, abdomen, and pelvis. This group of muscles provides the foundation for movement throughout your body. It is so important to keep these muscles strong to support your back and improve your balance. I love Foundation Training, created by Dr. Eric Goodman. This training strengthens and stretches your muscles…very time efficient! Love it!
It is also so important to take the best supplements that you can. Take care of your self.
Holiday Nutrition Challenge starting soon. YOU CAN’T EXERCISE YOUR WAY OUT OF A BAD DIET!)
Last spring, I hurt my back actually my Sacroiliac joint. I didn’t do anything except overused the area. I had pain and kept pushing through. Can you relate to that? Of course, I started to think oh I am too old to be doing my workouts. A person my age shouldn’t be jumping around, doing burpees, sprinting…blah, blah, blah.
I went to the chiropractor had a month of physical therapy, took ibuprofen, a few muscle relaxants. I began to feel better but I still had lingering numbness around my left knee. Do I need to accept this numbness?
I started going to yoga again and kept up with my massages. I was better but still had the numbness around my knee.
I came across the work of Dr. Eric Goodman and Foundation training. I have been doing his workouts for a few weeks now and I feel so much better! I wake up feeling LONGER AND LEANER! It is so empowering! Of course I have incorporated the training into my 7AM work outs.
I started my new class in September. It is now a 45 minute class. I love it! I have short intense effective workouts. This morning we jumped rope for 8 minutes, 30 seconds on, 30 seconds off. My ladies are great, jump with 2 feet fast with no pitter patter, very impressive. We did 2 rounds of weight training and then finished up with Foundation Training. Everyone goes home feeling LONGER ,LEANER and EMPOWERED!
I have also strongly encouraged my ladies to take the best quality supplement like I do. You get amazing results, when you eat a low-glycemic diet, exercises and take your supplements! THAT IS HOW YOU BECOME FIT AND FABULOUS!!!
We would all like to have 6 pack abs and a flat belly.
Core Strength is what is important for our health and longevity. You abdominal muscles are a small part of your core. The core is actually many different muscles that run from your shoulders to your hips.
Good Core Strength
reduces back pain
enhances any type of athletic performance.
improves balance. (really important on the snow and ice)
The plank is excellent for core strength. I also love including the side plank.
20 second plank, 10 second side plank, 20 second plank, 10 second side plank
Build up to three minutes!
Have fun, do it during the commercials, challenge your family to join in. FAMILY FUN TIME:)