Poor Posture in Older Adults - Stretches

In order to address postural issues in our aging bodies, we must stretch the tight muscles and strengthen the weak muscles. Here are some great stretches for you to try:

Stretches:
W stretch for upper back and neck:
. start with your back against a wall, knees are bent slightly
. step about 12 inches away from wall with both feet
. contract abs with shoulders, back and buttocks against wall
. try to touch back of head against wall
. bring arms up to make the letter W
. bend elbows at shoulder height, wrists above elbows and palms facing forward, keeping body against wall, draw arms back until elbows, wrists and hands touch wall.

Pec stretch
- stand about 12 inches from wall,
- face wall and lift right elbow to side, wrist above elbow, palm facing forward
- turn slowly to left, allowing elbow and forearm to come into contact with wall
- continue to turn to left until you feel slight stretch in right pectoral muscles
- repeat with left arm.

Standing hip and thigh stretch
- hold onto wall or backset of chair
- bend right knee, and grasp right foot with right hand, back shouldn't arch
- repeat with left leg

Learn more about posture at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Poor Posture in Older Adults

It's not fun getting older. But looking at my three 87 year-old women who take my Osteofit class, I can see, that it does not have to be all bad. The three women are tall, have reasonably good posture and have been coming to my exercise class for at least the 9 years that I have been teaching it, and longer. Even more importantly, they are vigorous, healthy and going strong. Exercising regularly is keeping them that way.

Poor posture is prevalent in older adults (especially sedentary ones). As we age, it is common for the head to move forward and the shoulders to round, which can cause chronic back and neck pain. Our swift, sure stride is replaced with a sort of shuffle. Kyphotic posture can increase the risk of falling. Years of inattention to how the head and shoulders are positioned can lead to tight pectoral muscles and weak upper-back and neck muscles, which can result in postural kyphosis. At the same time, the Achilles tendon and hamstrings become tight, feet begin to shuffle and scuff the ground - lead to more falls.

By incorporating some stretches and strengthening exercises you can improve your posture and maintain your health. Did you know: (www.bcrpa, 2011)

. nearly 39 million Americans were 65 years or older in 2008 (2010)
. 13% of US population
. by 2050, this group will be 20%
. with age comes sarcopenia (age-related loss of skeletal muscle), impaired balance and decreased range of motion.

In my next blog I will present exercises to address postural issues.

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com
LuvURLife fitness series: online training only $20/month

Effective Functional Training: part 2

Adding UST (unstable surface training) to any workout can add balance and proprioreception for the ankles and knees. It will improve ankle stiffness for trail running and reduce the risk for ankle sprains. I have found that UST training can work very well with adults of any age, depending on their fitness level.

Here are other basic points about UST training: www.bcrpa.bc.ca, 2011

• UST is widely used by physiotherapists and trainers for rehab purposes.
• UST should not be used as the primary exercise to develop leg strength if your goal is performance oriented.
• UST is a great alternative for beginners and those wanting to stay/get fit.
• UST should not be used as the only way to train core stability. Develop strength and endurance with isometric holds (e.g. front, back and side planks) and then progress to more difficult exercises that challenge your ability to keep your position (e.g. anti-rotation presses or half-kneeling chops).
• UST can be added as a supplemental exercise to a lower body-strengthening program to develop balance, coordination, proprioception and core activation.

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com
LuvURLife fitness series: online training only $20/month

Effective "Functional Training"

The word “functional” is usually paired with the word “core” and both are found in most sale pitches from fitness classes to personal training. I like to think of it as “unstable surface training” or UST. If an exercise improves athletic function or daily activity/function, it is considered to be a “functional exercise”.

Like everything in life, there are good ways and bad ways to do it, and UST training is no exception. Research supports that core activation is increased when we exercise on an unstable surface; however, research has also found negative training effects associated with UST. An example would be performing a squat on a BOSU dome up or down vs. performing it on stable ground. There is often a drop in force output, reduced rate of force development and lower strength gains when training on an unstable ground.

For optimal performance it is best to stand on stable ground first when doing a leg exercise. Once stability and basic strength gains are achieved, we can then progress to UST training. If you are already doing squats in your workout, try adding the BOSU squat the next time you workout: (see video http://beginnertriathlete.com/cms/article-detail.asp?articleid=1272)

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com
LuvURLife fitness series: online training only $20/month

Fitness meets technology - the smart Ibody part 2

One of the latest fitness trends of 2011 is Fitness meets technology. Online technology – think Facebook, Twitter, phone apps, virtual weight-loss programs and online fitness training will emerge, offering support and guidance for busy people. I've developed an exciting new fitness program called the "LuvURLife fitness series".

What is LuvURLife fitness series?
• Professionally designed workouts available anytime and anywhere you access the web
• Unique daily workouts including instruction on cardiovascular endurance training, strength training, core conditioning, balance and flexibility
• Both at an introductory level or an experienced level
• Includes video demonstrations and photos for proper technique
• Email or Text follow-up once-a-week to keep you motivated and working through the program
• One Free email consultation to help address your personal issues
• Designed by a personal trainer who knows her stuff (Kinesiology degree, 27 years fitness experience, Aeronautical Engineer)
• All for a low affordable price of $20/month
• A great complement to your overall fitness regime
• Additional services, including progress assessments, sports-specific and rehab workouts are available on- demand

I invite you to join me in loving our lives through online training. To register for this exciting program email me or call today (gaiaadventures@shaw.ca, 604 329.1257).

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com

Fitness meets technology: the smart "Ibody"

September is a great time to start a new fitness program and get your body into better condition. As one of my new clients recently said to me: “I am a 60-something year-old woman, who is badly out of shape. Looking forward to getting my health and strength back”.

As most of us cope with our busy lifestyles, time becomes a most precious commodity. How can I get my workout in? I don’t have time to go to the gym? At a recent meeting with other health professionals, I was surrounded by people tapping on their blackberries, and iPhones. We’re plugged into technology all day long with computers, iPads and the like. Most of us have a smart phone, but how many of us have a smart body? - or what I like to call the “Ibody”.

Technology enables us to do more; now it can help you get healthier too. I love technology almost as much as I love helping people get fit. The logical step was to combine these two passions. Over the past few months, I’ve developed an exciting new fitness program called the “LuvURLife fitness series”. I truly believe this is the next great leap in the health and wellness industry. In my next blog I will provide more information about this series and how you can join me.

To be continued

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com

Hike the Chief

Most of us know "The Chief", the big monolith that towers high above the town of Squamish. It's a popular hike that offers great views of Howe Sound and of mountains in Garibaldi Provincial Park. If you like the Grouse Grind, you will love the Chief; it's nature's stairmaster.

The hike begins at Shannon Falls parking lot: head into the park and go left up the wide gravel road towards the stream. Don't miss out on a quick peak at the falls: at Shannon Falls the water tumbles from more than 330 meters above. Head in the opposite direction of the falls to a clearing in the trees and go right along a dirt trail. The trail gradually begins to climb and eventually crosses Olesen Creek before joining the trail to the Chief. Turn right and head up the stairs.

The next 30 to 45 minutes is spent climbing steadily uphill over wooden steps and a well-worn dirt path. Upon reaching a junction, stay left and then go left after another 100 meters or so. Another 10 minutes or so brings you to a fork where you make the decision to head left to the South Peak or right to the Centre and North Peaks. All 3 peaks can be completed in roughly 5 hours but for those who want a shorter trip, the South Peak takes only about 3.5 hours.

It's hard not to feel "adventurous" as you climb onto a huge slab of granite that becomes the trail. Walk up the stairs and just beyond this point the forest gives way to the exposed rock at the summit of the Chief. Use the chains and ropes to help pull your way up as you scramble for the summit. Be careful if the rock is wet as the moss can make it very slippery and dangerous.

The South Peak offers a scenic view of Howe Sound and the town of Squamish below. It's a great way to get fit and appreciate the wonders of BC. This is not an easy hike and should only be attempted by a people with a good fitness level. Come join me on Saturday with GAIA Adventures and other like-minded women as we hike the Chief (call 604 329.1257 to register). It will be a blast!

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com