Tag

Flexibility

Unusual Exercise Device That Reduces Knee and Lower Back Pain and Helps Muscles Recover Faster

By | Balance, Flexibly, Foam Roller, In-home workouts, Lifestyle, Uncategorized

Do you struggle with lower back pain? Do you experience tightness in the hips, hamstrings, or calves? Does your upper back hurt from too many hours hunched over at a desk?
 
If you answered yes to any of the above questions, you need to open up each email that I will be sending you.  You only have one body and taking care of your muscles and bones (posture) is essential to living a healthy and fit life.
 
Over the course of the next two weeks, you will learn how a simple exercise tool can radically change the way your body feels.  In addition, a couple of my trainers with masters and doctorates in Physical Therapy will be talking about proper form while exercising. These small tweaks can have massive impact on the quality of your life short term and long.
 
Today, I am going to kick things off with the official launch of the Fit Moms for Life foam roller.  This has been nearly a year in the making and I am so excited to show you what it is and how it works.


In the upcoming days I am going to be showing you specific exercises you can do to reduce or eliminate some joint and muscle pain, increase flexibility, and improve athletic performance.
 
If you don’t have a foam roller, or want to upgrade to the FM4L foam roller, you can order it now on Amazon.  If you want to save $15 with our massive launch discount, enter coupon code: FM4LLOVE  ->-> Click here to order on Amazon <-<-
 
If you order the foam roller right now, it should arrive in a couple days, in time to follow along to the foam rolling videos I am about to send you. ->-> Click here to order on Amazon <-<-

I cried…

By | Challenge, Fit and Fabulous Over 55, Flexibly, Health, Strength, Transformation Center, Transformations, Uncategorized

The past two days have been special for me. I have been meeting with potential clients who have filled out the Fit and Fabulous over 55 application for our new program that we are launching in Madison. There isn’t a program even close to this in the Madison area. I spend 30 minutes chatting with each person and I ask a lot of questions and just listen. Each individual story inspires me, challenges me as a human, and makes me a better person.

Everyone has a story and when we block out all the noise in this crazy world and just listen, it can be amazing. Let me just briefly share with you a few of the people I have met (and will get to work with further since 100% have joined our program now).

There was an amazing woman in her mid 60’s who has been a giver and caretaker most of her life. She works full time at a job that requires her to sit the entire day. She is looking to lose about 90 lbs. Walking more then 100 feet is extremely exhausting and almost unbearable. When she married her second husband a decade ago she gained 50 lbs because of the unhealthy lifestyle he lived. She knows too well the challenges of the environment. For her, some simple exercises and eating changes will radically transform her life and the life of her family.

A spunky husband and wife came in who were in their upper 50’s. The wife was the one to come to see me, and the husband came because he didn’t want the wife accusing him of sabotaging her efforts (I found this funny). She was of a healthy weight, but lacked strength. She ate very well, but didn’t want the aging process to take over quicker then it should. She is also prone to bone density issues. He was moderately active and wanted to keep up his golf game, downhill skiing, and continue to enjoy his retirement. He didn’t eat nearly as healthy as his wife, which I could tell frustrated her. I asked him at the end if he would like to join his wife in this program and he said yes, to the shock of his wife. Moral of the story after 35 years you can still learn something about your spouse, and these two together are going to be a force to be reckoned with.

Next was a woman who was soon to turn 60. At one point she was over 300 lbs but has lost over 40 lbs. Her second husband is a quadriplegic who she married about a decade ago. Her story of nurture and selflessness made my eyes water. She has overcome other awful things in her life and is at the point where she is ready to face her past demons head on. She is determined to be strong so that she can continue to serve and take care of her husband and prove to herself that she is capable of anything.

I met another woman who was in her mid 50’s. She had been part of our bootcamps in the past, but wanted something different. Something that was more geared towards her age. She successfully ran a half marathon recently and is in pretty good cardio shape, but her knees are beginning to hurt from all the pounding. She is concerned about her lack of strength, but yet wants to feel and discover the athlete inside of her. She also cares for her adult daughter who has developmental challenges and lives with her and her husband full time. She needs to be physically strong to take care of her.

I took a break from the 55 plus group and met with an inspirational woman in her mid 20’s. She and her boyfriend were both injured a couple years ago doing CrossFit (this is no knock on CF); for the past two years she has battled a bulging disc and gained over 40 lbs. She was a D1 collegiate athlete who is now eager to get back to her former self. She has a good idea what she should be eating, but hasn’t had enough accountability to make it a consistent habit. She will be joining our next Killer Kurve’s session and is probably getting her boyfriend to join as well. Her smile and spirit was incredible.

Another special encounter happened with a single woman in her mid sixties. Her personality and energy were that of a 20 year old. For over 40 years she was a professional dancer and performer. All of that dancing caught up to her joints and she has had a knee replaced, and is in bad need of the other knee and hip being replaced. She uses a cane lightly to walk, and needs to lose 25 lbs before the doctors will replace her other side; and she would like to lose over 75 all together. She watches every Dancing With The Stars Episode saying to herself, “I can do every one of those moves”… until she realizes she is captive to her body right now. I took her to our training room and gave her a couple exercises using the TRX that allowed her to squat and bend her legs deeper then they have been bent in years. I gave her a simple band and put it around her ankles and she did some exercises to strengthen her glutes. She has three beautiful nieces and nephews and they want nothing more then for her to play on the ground with her. Unfortunately, this is nearly impossible right now. I can’t wait to see the progress she makes – it is going to be insane! No more cane, and much easier time getting up from the ground.

So why do I share these stories with you?

Besides the fact that I am super proud of each of these people finding the courage to admit that they need help, and saying YES to investing in themselves, I hope that it does much more for you.

I want to encourage you to take the time and sit down with someone and just ask them questions. Ask them about their life, ask them about love, about their passions, about what makes them tick. We live in such a shallow and busy society that we have lost the art of just listening and supporting.

Second, I believe that we each have a story. We each have a story that is so unique that no one in the entire world has our story. By sharing our story we inspire and teach others. We show our vulnerability, our heart, and our passions.

I want to thank each of these people for sharing their story and blessing me, and I hope that by sharing parts of their story with you, that I have inspired you too.

Lastly, I hope that you can relate to at least one of these stories that I have shared with you. You see, we are all very different, but we all are humans and have the same basic needs and wants.

Tying this back into health, wellness, and fitness, we all desire to have a body that we are proud of, that we can look in the mirror and smile at. We want to have a body that is healthy and disease free so that we can do the activities that we love doing. We want a body and a mind that is sharp, so that our relationships with our spouse, kids, grandkids, friends, and coworkers are as strong as possible.

We all have our demons, our challenges, our mental roadblocks, our injuries, and we have a future. That future is so dependent on the actions we take today.

Thank you for allowing me to share my heart with you today and each day that I write. I am honored that you would take the time to read it.

I hope that this message has inspired you in some way. I am here if you want to share your story with me.

 

 

6 Exercises and Stretches You Can Do To Improve Balance and Flexibility

By | Balance, Behavior Change, Flexibly, Health, Strength, Uncategorized

A couple days ago I shared a test with 5 simple exercises to do to evaluate your current balance and flexibility abilities. 

Today, I want to share with you some specific exercises and stretches you can do to improve your overall balance, strength, and flexibility.

Why is balance so important?

As we age, balance is one of the first things to start to go. Poor balance results in more falls which increases the chance of breaking bones. Osteoporosis also gets worse as we age, so the combined effect of loss of balance and frail bones can become very problematic as we get into our 50’s and beyond. Flexibility is important because it gives us the mobility to continue to go about our daily lives with ease. Lack of flexibility results in increased injuries and overall lower quality of life because it limits our mobility. Getting up and down from the ground, in and out of cars, up and down stairs etc becomes difficult without optimal flexibility.

->-> Do these stretches and exercises now <-< to improve your strength, flexibility and balance, no matter what your age.

 

Oldest Gymnast… You Won’t Believe Your Eyes

By | Mindset, Nutrition, Uncategorized

Growing older and death are two things that are still batting around 100% our society is living longer today then it has in a long time (this might be changing), but are we living a longer QUALITY of life. I would argue in most cases no.

When a friend shared this video with me I was in awe of her abilities. Her strength was incredible, balance spectacular, and flexibility… flexible. I didn’t realize until after the video that she is 86 years old.

These types of displays of growing old gracefully are the extreme, but show what the human body is capable of when we don’t neglect it. When we make sure we are continually doing resistance training, and eating whole foods that fuel our body.

Let’s all think of Johanna the next time an “I am too old” thought comes through our mind.