Victoria Wellness Professionals

Osteoporosis is a bone disease affecting 200 million individuals worldwide.

Exactly what is Osteoporosis? Osteoporosis is a disease characterized by low bone mass that turns the latticework of bone fragile that can then break easily during simple activity. Fractures can occur anywhere, but there is an increased susceptibility to fractures of the hip, spine and wrist.

What is bone? Bone is a solid, rigid, ossified connective tissue forming the skeletal system. Our bones provide structural support for muscles, protect vital organs, and store the calcium essential for bone density and strength.

Who is at risk for Osteoporosis? Risk factors of osteoporosis are family history, smoking, poor diet, and lack of exercise. Women can lose up to 20% of their bone mass in the five to seven years following menopause making them susceptible to osteoporosis.

Role of Exercise and Osteoporosis

There are two types of exercise that are essential to maintaining healthy bones – weight bearing and resistance training. Weight bearing exercises are those in which your bones and muscles work against gravity. Some examples are walking, stair climbing, dancing, and jogging. Swimming and bicycling are not considered weight bearing.

The second type of exercise is resistance training. A common form of resistance exercise is weight training, done with barbells or dumbbells and/or equipment available at fitness centers.

Muscular strengthening exercises increase co-ordination and balance, reducing risk of falls. Bones respond to the increased load during weight lifting exercises by increasing mass to spread the load over a larger amount of bone.

A recent study from the Institute of Medical Physics, University of Erlangen, Germany studied the benefits of 2 years of intense exercise on bone density, physical fitness and blood lipids in early postmenopausal osteopenic women. The results of this study concluded: “General purpose exercise programs with special emphasis on bone density can significant improve strength and endurance and reduce bone loss, back pain and lipid levels in osteopenic women in their critical early postmenopausal years.”

For an exercise program to help maintain healthy bones, it needs to be continued. Please check with your physician before starting any exercise program and please consult a personal fitness professional to assist you in the implementation of an exercise program.

Narina

Uncategorized back pain, bone loss, exercise, fitness, osteoporosis, strength training, weight training

For variety at our gym, we have a series of “circuits” that we use just to break up the boredom of a basic strength program. This workout is an example of such a circuit. Our clients love this workout; it’s fast, aerobically challenging and lots of variety. After our usual warm up is done, we head straight into this workout. All exercises are done for 8 repetitions. Rest 20 sec between exercises if needed. Most of our clients will opt not to take a break until the end of the exercise order. All exercises are done with dumbbells.

Squats
Dumbbell Bench Press
Sagitall (forward) Lunge
Bench One Arm Rows
Step Ups (fairly high)
Push Ups (from floor)
Reverse Lunges
Single Leg Deadlift

All exercises done in this order once through. We then will throw a little core circuit at them. For example:

Plank (isoabs) 10 second hold x 3-5 reps
Reverse Crunches (15 reps)
Side Plank (side isoabs) 10 second hold x 3-5 reps
Ball Roll outs or Roll ins (10 reps)

After a quick water break, we will then go back and do the dumbbell circuit 1-2 times through. Weights should be heavy enough that 8 reps is a good working weight.

If you prefer, this workout can be done without the core as a break in the middle. Perform the dumbbell circuit 3 times through with a 30-45 second rest between each circuit.

If you want a fast, aerobically challenging workout give this one a try. Have fun!

Narina

Uncategorized aerobics, core, stength training, weight lifting

As always at this time of year, some clients will bring in Xmas gifts for myself and my staff.   I always appreciate their thoughtfulness, but this year something different happened.

Instead of the traditional bottle of wine, soaps or chocolates that are usually given at this time of year something unique was given to me.   I have a client (female) who I have worked with 3-4x/week for the last 3 years.  To say thank you for her 3+ years of “life-changing training” she made a donation in my honor.

This donation was to sponsor 2 months of “training” of various life skills for a young woman in Rwanda. This is done through an organization called Women For Women  www.womenforwomen.org Most of us are aware of the horror in Rwanda and other war torn parts of world, but I was not aware of this particular organization.

This sponsorship was for a woman (Immaculee Nyirabarera) a 26 year old mother. The program provides vocational and technical skills and training as well as financial aid for her and her family.

I realize this a little off our usual topic here but this client’s gift this year made me realize just how lucky we are. I am sure for this young woman and her little girl, her dream would be as simple as food for her next meal and medicine for her child.

I apologize for getting on a soapbox but I have to say this was one of the more heart wrenching gifts I have ever received. I encourage everyone to at least look at the web site. Maybe there is someone on your Christmas list that you could make a donation on their behalf.

Narina

www.womenforwomen.org

Uncategorized chistmas, donation, rwanda, sponsor

My blog on December 14 talked about the “dangers” of shovelling snow.  Well, so far this week we have had two injuries occur due to shovelling.  Please remember if you are unaccustomed to exercise, this activity should be done with caution – back and shoulder injuries, as well as cardiac problems all make themselves apparent with this activity.

For those of you that are strength training and working out, you need to treat snow removal as a workout in the gym.  You never jump right into your weight training without a proper warm up and you are always aware of proper body mechanics and technique when lifting weights in the gym.

Shovelling snow is no exception to this rule.  You may not go through your standard warm up  that you normally do at the gym, but please start slow.  This is not a speed event.  Take some time to allow your body to warm up before you ask it to move quickly and with a heavy load.

Use proper body mechanics.  Remember your “waiter bow” position.  Protect your lower back.  Bend from the knees and maintain a neutral spine as much as possible.   Watch the rotation through the lower back (lumbar spine).  Try to change sides that you are shovelling.  If you are lifting and throwing the snow, try alternating which side you hold the shovel.  That way you can share the load through both wrists, elbows and shoulders.

Hopefully this snow won’t stay with us too long.  But, in the meantime take it easy out there.  Be careful and remember all the hints you are taught at the gym.  Put them in play when you are out there in the driveway and you may prevent injuries.

Narina

Uncategorized back injuries, snow, strenght training, weightlifting

Just finished a great sled workout with my friend and fellow trainer, Mylene.  Here’s what we did:

Sled Push/Pull – 40 yds – 210 lbs x 4 sets with 30 sec rest between

Sled Push/Pull with Farmers Walk – 30 yds – 210 lbs (Farmers walk with 16 kg) x 4 sets with 30 sec rest

Rope Rows and Bear Crawls – 175 lbs x 4 sets with 30 sec rest

This was the first sled workout for my training partner, but I think we will be doing them on a regular basis from now on.  A great quad and glute workout.  Heading off for a protein shake, before the afternoon clients arrive.

Narina

Uncategorized aerobics, bear crawl, exercise, farmer walks, kettlebells, sled training, workout

Well,  the roads weren’t too bad coming in this morning.  Hopefully we won’t have any more “white stuff” falling from the sky.  I decided to do a kettlebell workout this morning.  This is a great little workout; takes about 10-15 minutes to run through one time.  I got this workout from Anthony DiLuglio at www.artofstrength.com  Check out his website for more great kettlebell workouts.   So here goes:

Turkish Get Ups – 4 reps each side

Double Windmill – 8 reps each side

Swings – 10 reps

Cleans – ladders 4,3,2,1 reps each side

Alternating Reverse Lunge with OH Press – 8 reps each side

Double KB Squats to Single Leg Deadlift to Clean – 6 reps each side

Snatch to Windmill to squat – 4 reps each side

This is a great start to the day.  Warmed me up really fast and gets the heart working.  If you have kettlebells try this little workout.

Narina

Uncategorized aerobic, deadlift, exercise, kettlebells, squats, strength, workout

Well, winter has finally arrived here in Victoria.  After a very mild November and December, the snow has finally fallen.  Driving into the gym today I noticed an elderly lady shovelling snow off her sidewalk.  For those of you so tempted, remember shovelling snow is no easy task.  If you are unaccustomer to exercise, please be careful.   Shovelling snow can be a workout for the back, shoulders and arms.  As well, the danger of slipping and falling is always present.  And keep in mind that heavy shovelling also puts a demand on the heart as well.

If you have elderly neighbors, please lend a hand where you can.

Narina

Uncategorized exercise, snow, workout

If you are struggling to lose fat with cardio, I have great news for
you. Men’s Health expert trainer Craig Ballantyne sent me these 4
interval training workouts to help you burn fat!

There are all types of ways to do interval training, and research
hasn’t shown us a best way yet. There is NO best interval training
workout for fat loss, however, some of my favorites are:

a) 1 minute on, 1-2 minutes off, repeat 6 times.

b) 30 seconds on, 90 seconds off, repeat 6 times.

c) 45 seconds on, 90 seconds off, repeat 6 times.

d) 20 seconds on, 40 seconds off, repeat up to 8 times.

Make sure to include a warm-up and cool-down after each.

And remember, you can use all types of interval training methods
for these workouts.

You can do treadmill running, hill walking, stationary cycling,
sprinting outside (if you do extra warm-up), kettlebell swings,
medicine ball power woodchoppers, rope jumping, rowing, swimming,
or even the elliptical machine (if you think it works).

One research study even used 8 seconds on, 12 seconds off for a
total of 20 minutes, but these short intervals are almost
impossible to do on regular gym equipment.

For more in-depth, step-by-step fat burning plans, visit:

http://vicwellpro.turbulence.hop.clickbank.net

************************

Thanks, and let me know if you have any questions!

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
http://www.TurbulenceTraining.com

Uncategorized burn fat, cardio, exercise, fat loss, intervals, weight loss, workouts

In today’s world, stress seems to have become a way of life.  It is a common topic of conversation and no person appears to be immune to neither its presence nor its effects on their lives.

Some of us thrive on stress and perform well when “the pressure is on”.  Deadlines at work, confrontations and competitions can all increase our level of anxiety.  Positive stress can add excitement and anticipation to our lives, but negative stress or prolonged stress can impact an otherwise healthy body

Stress is the body’s fight or flight mechanism that responds to events by tensing muscles, raising the heart rate and increasing breathing.  While it is hard to control all outside forces that cause stress there are strategies that can help to minimize the effects of stress.

1) Become aware of your stressors and your physical/emotional reactions to them.  Recognize what you can change and if needed seek help in making changes in your life that will help to reduce the stress or the effects.

2) Take time for “you”.  Learn relaxation techniques; set time aside for a relaxing massage; soak in a hot bath, walk the dog. Establish a balance in your life.  We all work hard today, but we also need to play.  Plan some play time just as you would plan an appointment with your doctor, dentist or your child’s teacher.
Take out that day timer or palm pilot and set some “down time” a couple of times a week.   It dosen’t't need to be huge blocks of time.  A short 20 minute break just for you can do wonders to restoring your sense of well-being.

3) Take time to exercise.  Exercise is one of the most effective ways to manage stress.  Exercise releases endorphins that promote a sense of well-being and relaxation.  Be consistent with your physical activity.  While the stress itself may not completely disappear, the tension and negative effects it has on the body
will, leaving you feeling free to enjoy life instead of being burdened by the stress that accompanies it.

4) Maintain a healthy eating plan.   Avoid nicotine, excessive caffeine and  alcohol.  Create a network of support among your family and friends.

While none of us can control when and where stress will hit, we can control our reaction to it by developing some healthy strategies. Remember – be kind and gentle to yourself – you deserve it!

If you missed the radio interview in which I discuss New Year’s Resolutions and why they are so hard to keep, it is up on our web site.  Please go to www.victoriawellness.com and click on the green icon.    You may have a friend or family member that struggles with New Year’s fitness resolutions.  Please feel free to pass the link to this interview on.

A FEW CHUCKLES FOR TODAY:

I try to lose weight, but it keeps finding me!

I’ve been on a diet for two weeks and so far all I’ve lost is fourteen days!

I follow two diets; one doesn’t give me enough to eat!

Narina

“Mentoring, Monitoring, Motivation”

Uncategorized

Just wanted to let you know that I will be on the radio talking about fitness and New Year’s Resolutions.

Date:            Monday, Dec. 1, 2008
Time:            9 am
Station:         Village 900 am
Program:       Focal Point

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