We grew up and they took care of us. Now that we are getting into our 4th, 5th, or 6th decade, some of our aging parents may begin to worry us with their declining health, lacking energy, decreasing abilities and suddenly we may feel the need to take care of them. What is a son or daughter to do? Are there any resources out there? Will my parents be amenable to help? Can they “age” better?

            It is difficult to see our parents get older. We often don’t get a chance to see them enough and when we do, we cringe watching dad try to get out of his favorite chair and mom shuffling her feet on the ground while complaining of aches and pains. Oh, let’s not forget, Dad fell last month and hurt his elbow and shoulder. While we can’t stop the clock on aging, there are some things we can do to make the last decades of our/their life more energetic, productive, and filled with less fear.

            It is true that as we age between our 50’s to our 70’s, we TEND to lose muscle mass and strength/power (3-5% per decade on average) with the curve further accelerating after the age 70. As our strength and power decrease, our chance of falling tends to increase as we have less resources to catch ourselves in the event of losing our balance. This coupled with a slowing nervous system, potential visual and vestibular system changes, as well as slower reaction times. Finally, and on top of all this, fear of falling often creeps in which makes this vicious cycle even more…vicious!

            Ok, most of us know the above information fairly well already. What is a son or daughter to do if they want to get their parents on board? This is a great question and one that will vary depending on the parent in question. There may be some parents that are 100% against receiving help while others who are gung-ho to get started yesterday. Most of our aging parents will fall somewhere in the middle and may need some level of persuasion to get started. This is where a good personal trainer with decades of experience in helping our aging population can come into play. They can talk with your parents during a free consultation to figure out THEIR WHY! Most of the population could care less to exercise. We don’t need to talk about exercise. But we will flesh out what their fears are that may be getting in the way. We can route out WHAT they still want to do in their lives and make that the reason behind getting help. Do they want to travel with their partner? Do they want more energy to play with their grandkids? Do they have other hopes and dreams that are fading out of reality that can still be a possibility if they just had more strength, stamina, balance, and less fear?

            Hope is not lost. I can help your aging parents get back on track. If your parents need some outside persuasion, then perhaps I can chat with them during a free consultation to find out what makes them tick and come up with some strategies to get them back on track. I’m here, I’m keenly listening, and I'm ready to help.

 Falls and Fractures in Older Adults: Causes and Prevention
    This is an article that I'm re-posting here from the NIH regarding falls in the older adult population. There are many contributing factors that may lead to a fall. The important thing is...can you get up after a fall (assuming you have not been injured? Training yourself to be able to get on and off the floor is important and takes a fair level of mobility, balance, coordination, and strength. If you would like to improve your mobility, balance, coordination, and strength and need help, reach out! I can help!

                                                     Article website and source is below:

https://www.nia.nih.gov/health/falls-and-fractures-older-adults-causes-and-prevention

     A simple accident like tripping on a rug or slipping on a wet floor can change your life. If you fall, you could break a bone, which thousands of older adults experience each year. For older people, a broken bone can also be the start of more serious health problems and can lead to long-term disability.
On this page:

• What causes falls in older adults?
• Steps to take to prevent falls
• What to do if you fall
• Keep your bones strong to prevent fall-related fractures

     
     If you or an older adult in your life has fallen, you’re not alone. More than one in four people age 65 years or older fall each year. The risk of falling — and fall-related problems — rises with age. However, many falls can be prevented. For example, exercising, managing your medications, having your vision checked, and making your home safer are all steps you can take to prevent a fall.

     Many older adults fear falling, even if they haven’t fallen before. This fear may lead them to avoid activities such as walking, shopping, or taking part in social activities. But staying active is important to keeping your body healthy and actually helps to prevent falls. So don’t let a fear of falling keep you from being active! Learn about what causes falls and how to lower your risk of falling so you can feel more comfortable with staying active.
What causes falls in older adults?

Many things can cause a fall.

• Your eyesight, hearing, and reflexes might not be as sharp as they were when you were younger.
• Certain conditions, such as diabetes, heart disease, or problems with your thyroid, nerves, feet, or blood vessels can affect your balance and lead to a fall.
• Conditions that cause rushed movement to the bathroom, such as incontinence, may also increase the chance of falling.
• Older adults with mild cognitive impairment or certain types of dementia are at higher risk of falling.
• Age-related loss of muscle mass (known as sarcopenia), problems with balance and gait, and blood pressure that drops too much when you get up from lying down or sitting (called postural hypotension) are all risk factors for falling.
• Foot problems that cause pain, and unsafe footwear such as backless shoes or high heels, can also increase your risk of falling.
• Some medications can increase a person’s risk of falling because they cause side effects such as dizziness or confusion. The more medications you take, the more likely you are to fall.
• Safety hazards in the home or community environment can also cause falls.

      What is sarcopenia? Derived from the Greek root words sarx (flesh) and penia (loss), sarcopenia is defined as a decline in muscle mass, strength, and function. It is often associated with older adults, but some forms of sarcopenia can also affect middle-aged people. Sarcopenia has been connected to weakness; fatigue; lower energy levels; and difficulty standing, walking, and climbing stairs. Sarcopenia is more likely to occur in people with chronic diseases and may contribute to a risk of falls, fractures, other serious injuries, and premature mortality. Poor nutrition and lack of exercise can increase the odds of developing sarcopenia. If you or a family member is feeling general weakness, talk with a doctor. It could be related to sarcopenia or another medical condition. Learn more about age-related loss of muscle mass and how strength training can help build healthier bodies as people age.

     Steps to take to prevent fallsIf you take care of your overall health, you may have a lower chance of falling. Most of the time, falls and accidents don’t just happen for no reason. Here are a few tips to help lessen your risk of falls and broken bones, also known as fractures:

Read and share this info graphic and help spread the word about how to help prevent falls.

• Stay physically active. Plan an exercise program that is right for you. Regular exercise improves muscles and makes you stronger. Exercise also helps keep your joints, tendons, and ligaments flexible. Mild weight-bearing activities, such as walking or climbing stairs, may slow bone loss from osteoporosis, a disease that makes bones weak and more likely to break
• Try balance and strength training exercises. Yoga, Pilates, and tai chi can all improve balance and muscle strength. You can also try lifting weights or using resistance bands to build strength. Learn more about different types of exercises to improve balance and strength.
• Fall-proof your home. Check out these tips for changes you can make to your home that will help you avoid falls and ensure your safety.
• Have your eyes and hearing tested. Even small changes in sight and hearing are linked to an increased risk for falls. When you get new eyeglasses or contact lenses, take time to get used to them. Wear your glasses or contacts as your eye doctor advises. If you have a hearing aid, be sure it fits well and wear it.
• Find out about the side effects of any medicines you take. If a drug makes you sleepy or dizzy, tell your doctor or pharmacist.
• Get enough sleep. If you are tired, you are more likely to fall.
• Avoid or limit alcohol. Too much alcohol can lead to balance problems and falls, which can result in hip or arm fractures and other injuries.
• Stand up slowly. Getting up too quickly can cause your blood pressure to drop. That can make you feel wobbly. Get your blood pressure checked when lying and standing.
• Use an assistive device if you need help feeling steady when you walk. Using canes and walkers correctly can help prevent falls. If your doctor tells you to use a cane or walker, make sure it’s the right size for you. Walker wheels should roll smoothly. If you borrow walking support equipment from a friend, ask your health care provider to make sure the equipment is the correct size and is safe to use. This is exceptionally important when you’re walking in areas you don’t know well or where the walkways are uneven. A physical or occupational therapist can help you decide which devices might be helpful and teach you how to use them safely.
• Take extra caution when walking on wet or icy surfaces. These can be very slippery! Use an ice melt product or sand to clear icy areas by your doors and walkways.
• Keep your hands free. Use a shoulder bag, fanny pack, or backpack to leave your hands free to hold on to railings.
• Choose the right footwear. To fully support your feet, wear nonskid, rubber-soled, low-heeled shoes. Don’t walk on stairs or floors in socks or in shoes and slippers with smooth soles.
• Consider staying inside when the weather is bad. Some community services provide 24-hour delivery of prescriptions and groceries, and many take orders over the phone.
• Always tell your doctor if you have fallen since your last check-up, even if you did not feel pain when you fell. A fall can alert your doctor to a new medical problem or issues with your medications or eyesight that can be corrected. Your doctor may suggest physical therapy, a walking aid, or other steps to help prevent future falls.

      What to do if you fall. Whether you are at home or somewhere else, a sudden fall can be startling and upsetting. If you do fall, stay as calm as possible and take the following steps:

• Breathe. Take several deep breaths to try to relax. Remain still on the floor or ground for a few moments. This will help you get over the shock of falling.
• Decide if you are hurt. Getting up too quickly or in the wrong way could make an injury worse.
• Crawl to a sturdy chair. If you think you can get up safely without help, roll over onto your side. Rest again while your body and blood pressure adjust. Slowly get up on your hands and knees, and crawl to a sturdy chair.
• Slowly sit down in the chair. Put your hands on the chair seat and slide one foot forward so that it’s flat on the floor. Keep the other leg bent so the knee is on the floor. From this kneeling position, slowly rise and turn your body to sit in the chair.
• Get help. If you are hurt or cannot get up on your own, ask someone for help or call 911. If you are alone, try to get into a comfortable position and wait for help to arrive. Prepare for a fall by keeping a well-charged cordless or mobile phone with you at all times and arrange for daily contact with a family member or friend. Emergency response systems are another option: These systems enable you to push a button on a special necklace or bracelet to call for help. Some smartwatches also have this feature.

      Keep your bones strong to prevent fall-related fractures. Having healthy bones won’t necessarily prevent a fall, but if you do fall, healthy bones may help prevent serious injury, such as breaking a hip or other bone. Bone breaks and fracture can lead to a hospital or nursing home stay, long-term disability, or even death. Getting enough calcium and vitamin D can help keep your bones strong. So can staying active. Try to get at least 150 minutes per week of physical activity.

     Other ways to maintain bone health include quitting smoking and avoiding or limiting alcohol use. Tobacco and alcohol use may decrease your bone mass and increase your chance of fractures. Additionally, try to maintain a healthy weight. Being underweight increases the risk of bone loss and broken bones.

     Osteoporosis is a disease that weakens bones, making them thin and brittle. For people with osteoporosis, even a minor fall may be dangerous. Talk to your doctor about osteoporosis.

     Falls are a common reason for trips to the emergency room and for hospital stays among older adults. Many of these hospital visits are for fall-related fractures. You can help lower your risk of fractures by keeping your bones strong and following the tips above to avoid falls.
__________________________________________________________________________________
                      Please reach out if you have any questions or need help!

Whether you play golf or not, give this a video try to feel better, have less neck/shoulder discomfort, and it's a great warm up for golf, tennis, and even pickleball!

                                      Strength and power training to mitigate fall risk
 
            We have all heard the negative press, as we get older, we are more likely to have a fall. With that sobering statistic is the even more negative one, that shows that as we age, we are more and more likely to be at risk of hospitalization secondary to a fall. According to the CDC, approximately 3 million people aged 65 and over fall every year that requires a trip to the emergency room. Roughly 20% of those have serious injuries such as head trauma, fractures, and other serious injuries and/or complications resulting from these falls.  Is this something that we are doomed to repeat for ourselves and/or our loved ones? Or is this something that we can potentially improve via an appropriate intervention?
 
            Biology is constantly adapting to our environment and requires a certain level of stress to maintain itself. Too much stress of course is bad, like a hard fall that fractures a bone, but carefully measured stressors are great thing and needed for a strong organism. Now, we of course have an upper limit on this, and no one lives forever but why not spend the time on this planet with the ability to continue to do the things that we enjoy? As mentioned above, if we combine the right kind of stressors with good sleep and rest, optimal nutrition, then we can augment our ability to continue to do the things that we enjoy.
 
            Balance training and mobility training is a good start to help improve ones balance and potentially decrease our risk of falls. Balance training is good in that it can help improve our ankle and hip strategy to help catch ourselves in case of a fall and may also improve our coordination. While mobility training can help keep our joints supple while also potentially help increase our awareness of our bodies ability to move in space. Again, these are a good start and still needed in the overall picture of helping decrease the potential for falls as well as possibly decreasing the fear of falling which is almost another topic in and of itself!
 
            Strength and power training can help advance your program and allow you to continue to enjoy doing the activities you love. By definition, strength is the ability to move a force that is acting on a body. Remember, your body weight does count, but also being able to manage outside forces as well (think a grocery bag or walking up stairs with a suitcase in your hand). Power is the ability to produce or slow down a force with speed (think tripping on your carpet and quickly getting your leg under your body to catch yourself before hitting the ground). It has been shown by working on strength and power training type of exercises, then we can improve our body’s ability to adapt to the environment, potentially mitigate fall risk, and at the same time continue to do the things that we enjoy.
 
            This knowledge may seem pretty obvious to many people but you may be wondering: I’ve never done this before and I don’t even know where to begin. This is quite common and nothing to be ashamed of. We need each other! When we want the best, we should hire a pro right? Just make sure that you hire someone that you are comfortable with, knows your relevant medical history, listens to your needs, and has a history of working with people in the population that is most at risk. I am ready to listen to your story! I can also help you improve your balance, coordination, mobility/flexibility, strength, and power.
 
Let me know how I may help you continue your journey with less fear, reduction of risk, and help you regain your confidence!

I gave this fun, interesting, and intriguing talk back in 2020 at the height of Covid to a empty auditorium secondary to covid restrictions at Sandia Labs. It is a talk on Pain Science and how understanding how pain works may be helpful to those who are experiencing it as well as give options to alleviate pain.

Remember, always talk with your doctor or physical therapist if you are experiencing pain as this talk is informative and NOT in any way giving medical advice.

Enjoy! Click link below to play.

https://digitalops.sandia.gov/Mediasite/Play/e382e5a5aa744124a9a5d7875c7be4251d

 

      It’s crept up on you. The things that you used to do with ease are more of a burden now and when you attempt them, you feel slow, not as coordinated, and you might even feel vulnerable doing them. You don’t want to ask for help, you never had to and you may feel that asking for help makes you sound feeble. At the same time, there is this lingering fear that you are losing control of your body and you don’t like it. You want a change. You want to feel better and have less fear. You want to be able to do the activities you grew up enjoying. If there was only a way to get out of this situation. A situation that makes you feel too weak to do the things you want to do. Not to mention you feel more uncoordinated and there is this underlying fear of falling as your balance has been more unsteady the last few years or so and getting on/off the floor sounds borderline dreadful. Hopeless? Not at all.
 
     The hard truth is that biological organisms (including you) do have a shelf life. It can be scary to think about, but one might argue that it’s even scarier to think about how one can be on this planet for several decades and lose large scale capabilities, not because of age, but because we stopped pushing ourselves. Biology needs challenge. Without challenge, we literally prune our systems that are not in use. This includes our nervous system (coordination/balance), our muscles (weakness/poor power), our cardiovascular system (stamina/endurance), and our skeletal system among (bones more brittle) others. Now, these changes do happen if we get “old enough”, but we can  S L O W  these trends down with consistent and intelligent stresses. These stresses are movement based and can go along way to help mitigate this downward trend and we can actually, to a certain point, improve on our systems. Yes, we can get stronger, improve balance, get better coordinated, increase our mobility/flexibility, and get MORE out of life well into our 6th, 7th, 8th, and even 9th decades. But how does one navigate this?
 
    This is where investing in a caring and educated senior fitness specialist can have a role. First, they can ask the right questions. They need to know YOUR WHY. Why do you want to improve your health, your strength and balance? Without the proper why, movement and exercise seems too difficult, out of reach, and often burdensome to many. Nailing down your why layers in context and makes making behavioral change easier and often results in longer lasting and even quicker attainable goals! Secondly, a good senior fitness specialist is educated on exercise for aging bodies and often many of them have physical therapy backgrounds and can assure that you have success without causing damage. Along these lines, many potential clients are often being discharged from physical therapy and the need to find a qualified and educated Senior Fitness Specialist who is also a good listener is imperative! Finally, this Senior Fitness Specialist is mobile and they can help you in the comfort of your own home. They have basic exercise equipment they can bring, work with the equipment you have, make recommendations on purchasing new equipment, and the creative ones are amazing at just using gravity to help improve your strength, balance, stamina, and help improve your life.
 
   In conclusion, there is hope and there is help out there. Your fears are real but tangible results are attainable for the vast majority of people. You just have to take the first step. Most Senior Fitness Specialists offer free initial consultations and are eager to hear your story. I know I am. Tell me your story. I’m listening.

                         
           We grew up and they took care of us. Now that we are getting into our 4th, 5th, or 6th decade, some of our aging parents may beginning to worry us with their declining health, lacking energy, decreasing abilities and suddenly we may feel the need to take care of them. What is a son or daughter to do? Are there any resources out there? Will my parents be amenable to help? Can they “age” better?
            It is difficult to see our parents get older. We often don’t get a chance to see them enough and when we do, we cringe watching dad try to get out of his favorite chair and mom shuffling her feet on the ground while complaining of aches and pains. Oh, let’s not forget, Dad fell last month and hurt his elbow and shoulder. While we can’t stop the clock on aging, there are some things we can do to make the last decades of our/their life more energetic, productive, and filled with less fear.
            It is true that as we age between our 50’s to our 70’s, we TEND to lose muscle mass and strength/power (3-5% per decade on average) with the curve further accelerating after the age 70. As our strength and power decrease, our chance of falling tends to increase as we have less resources to catch ourselves in the event of losing our balance. This coupled with a slowing nervous system, potential visual and vestibular system changes, as well as slower reaction times. Finally, and on top of all this, fear of falling often creeps in which makes this vicious cycle even more…vicious!
            Ok, most of us know the above information fairly well already. What is a son or daughter to do if they want to get their parents on board? This is a great question and one that will vary depending on the parent in question. There may be some parents that are 100% against receiving help while others who are gung ho to get started yesterday. Most of our aging parents will fall somewhere in the middle and may need some level of persuasion to get started. This is where a good personal trainer with decades of experience in helping our aging population can come into play. They can talk with your parents during a free consultation to figure out THEIR WHY! Most of the population could care less to exercise. We don’t need to talk about exercise. But we will flesh out what their fears are that may be getting in the way. We can route out WHAT they still want to do in their lives and make that the reason behind getting help. Do they want to travel with their partner? Do they want more energy to play with their grandkids? Do they have other hopes and dreams that are fading out of reality that can still be a possibility if they just had more strength, stamina, balance, and less fear?
            Hope is not lost. I can help your aging parents get back on track. If your parents need some outside persuasion, then perhaps I can chat with them during a free consultation to find out what makes them tick and come up with some strategies to get them back on track. I’m here, I’m keenly listening and ready to help.

     Can a fear of falling make one more likely to fall? The short and simple answer to this is yes. Of course, it’s a lot more complicated than that. So, let’s flush this out so we can have a better understanding of why this is and how you can potentially help mitigate some of your risks of falling and serious injury. According to the CDC, approximately 3 million people aged 65 and over fall every year that requires a trip to the emergency room. Roughly 20% of those have serious injuries such as head trauma, fractures, and other serious injuries and/or complications resulting from these falls. That is a staggering number, and it is no wonder that many seniors are afraid of falling and the potential ramifications of a fall. Looking at these statistics, it makes one wonder if falling is just part of aging and something that is inevitable and there is nothing one can do to change their lot in life. Now, it is true that accidents and falls will still happen to many people. But one thing that most certainly increases that risk is the fear of falling.
 
            Fear is a normal biological protection mechanism that protects the organism against real or perceived threats. Now, on one hand, falling and getting hurt is certainly something to be aware of as a possibility. But, on the other hand, often this fear of falling is exorbitant and will likely make someone even more likely in the future to fall. How is this so? People that have a huge fear of falling will limit their activities so much that over time they lose strength, endurance, power, and the ability to control their bodies when they inevitably do lose their footing from a bump, a trip, a slip, or miscalculation. We should remember that our body literally prunes what it doesn’t use. When we limit our activities and do no form of exercise, we quickly lose strength, power, endurance, coordination, and vastly increase the likelihood of injury because we don’t have the RESOURCES to control ourselves when accidents to happen….and accidents do happen!
 
            While this information may be sobering to many and wonder what the point of doing anything because it almost seems that so many falls happen to our aging population and one is doomed to fit into the current statistical model. I would urge you to modify your thoughts on this and work on changing your behavior so you don’t have to fall (Pardon the pun) into the category of someone needing emergency services secondary to falling.
 
            It is widely known that exercise can be a game changer for the senior population. Exercise that can be helpful should focus on mobility, strength, power, endurance, and balance. This generally means weight bearing activities that are standing (if possible) are going to give you the most bang for your buck. Let’s list out some activities that are great possibilities to show you that there are some options!
-Dancing
-Tai Chi
-Yoga
-Pilates
-Resistance training with machines, free weights, heavy duty resistance bands, body weight, kettlebells, sandbells, ViPR’s,
-Balance training which includes a whole gamut of types including coordination activities such as catching/throwing objects, reaction drills, and working on the ability to be more resilient to perturbations (such as getting bumped in the store).
-Cardiovascular exercises including walking outdoors or on treadmills, biking, ellipticals, hiking, swimming, and potentially other areas of group fitness too big to mention.
 
            I would like to conclude that you are not alone! You can join a growing population of seniors who are working daily to improve their lives through a change in mindset and making their weakness their strengths! You can maintain your independence for a long time and decrease your risk of falls while also expanding on your abilities and enjoy life and continue your journey. Please consider me a resource if you would like assistance to help you along the way. I’ve been doing this for a long time, I will listen to your needs, and come up with a plan to help you become a stronger and more resilient version of you.
 

     I often get asked what kind of equipment does one need to workout in the home for seniors. It's a great question and the answer of course, it depends. I don't believe in treating seniors with "kid gloves" and feel that ageist thoughts can hamper what our seasoned citizens can truly do. I still hope that I'm able to do heavy deadlifts, kettlebell swings, Turkish get ups, and really any intense workouts I want to do in my 70's and beyond! Limiting thoughts can truly get in your way of your goals/journeys/independence!

     With that said, the practical side of me knows that many of you out there have not really had the opportunity to exercise intensely most of your life because you were working all those years, raising kids and grand-kids, and have not really had the time to dedicate to your own health! In those cases, simple is best and starting S L O W L Y. One of the best tools out there to use is simple gravity based exercises using your own body weight, and that is often where I start with clients. Beyond that though, there are some really simple, portable and non expensive piece of equipment that I've been using for about twenty years. Lifeline Tubing The company builds solid heavy duty tubing in various levels of resistance and I highly recommend it in your home. One can do very basic and simple exercises including various types of rows, pressing, and curls for starters! I know what you may be thinking! So,  no, I don't work for this company and I don't make a cent off suggesting them. If you are intrigued by these bands and want to hire me for just a session or two including planning on how your can program this workout, then contact me know to get started!

Below is the link for the tubing on amazon!
https://www.amazon.com/Lifeline-Resistance-Training-Cables-Handles/dp/B00N1Y1IJY/ref=sr_1_4?crid=3746XALQ9992S&keywords=lifeline%2Btubing&qid=1658070071&sprefix=lifeline%2Btubing%2Caps%2C141&sr=8-4&th=1

Get a Grip!
 
     Do you have trouble opening jars and carrying objects? Do you feel that your hands and grip strength are a limiting factor to you leading a full and productive life? Then read on because grip strength is even more important than we give it credit for.

     Grip strength is now considered an important biomarker of mortality. Similar to how low bone density (osteopenia/osteoporosis), high blood pressure, 30 second sit to stand test, and lipid profiles are also biomarkers that can potentially predict mortality.  Evidence is beginning to show there is a predictive link between grip strength and all-cause and disease-specific mortality, future function, bone mineral density, fractures, cognition and depression, and problems associated with hospitalization. Furthermore, evidence is showing that the routine use of grip strength can be recommended as a stand-alone measurement or as a component of a small battery of measurements for identifying older adults at risk of poor health status.
     Ok, so now we know that grip strength is important to your health, as well as your ability to do the things that you continue to love to do. So, what can you do about it? Biology prunes what it doesn’t use. Bones, muscles, skin, and our nervous system atrophies with disuse. You can reverse a lot of this atrophy, but it does take time and some effort. It also helps to have a plan of attack. A guided strength training program with a qualified personal trainer can go a long way to helping you get back to a level where you feel more confident doing the things you enjoy. I’m going to show some tidbits and tools below to get you started. If you have any questions, please feel free to reach out!
 
Strengthening
 
Wrist flexion- Use water bottle, dumbbell, or even elastic band and begin with palm facing up with item in hand. Allow wrist to bend down to floor. Keep it pain free. Pause for a moment and then bend wrist back up to above starting position. Repeat at sets and repetitions encouraged by your trainer.
 
Wrist extension – Use water bottle, dumbbell, or even elastic band and begin with palm facing down with item in hand. Allow wrist to bend down to floor. Keep it pain free. Pause for a moment at the bottom and then bend wrist back up to above starting position. Repeat at sets and repetitions encouraged by your trainer.
 
Pronation/Supination -Use water bottle, dumbbell, or even elastic band and begin with palm facing down with item in hand. Keeping wrist in neutral position. Rotate hand to the palms up position. Keep it pain free. Pause for a moment and then slowly return to starting position. Repeat at sets and repetitions encouraged by your trainer.

 Radial Deviation -Use water bottle, dumbbell, or even elastic band and begin with thumb side up with item in hand. Allow wrist to bend down with pinky side going down to floor. Pause and  then slowly return to starting position. Repeat at sets and repetitions encouraged by your trainer. One can challenge this activity by holding the end of the resistance thus increasing lever.

 Ulnar deviation Use water bottle, dumbbell, or even elastic band and begin with forearm in neutral position with arm down by your side. Allow wrist to bend down with pinky side going up and back.  Pause and then slowly return to starting position. Repeat at sets and repetitions encouraged by your trainer. One can challenge this activity by holding the end of the resistance thus increasing lever.

 Finger extension -Use rubber band, hair tie, or elastic rubber band as resistance. Start with fingers in closed position (like gripping a pencil) and extend fingers out as wide as you can. This can be done with elbows bent or straight. Also, repeat at sets and repetitions encouraged by your trainer.

Gripping -Grab putty and squeeze. Don’t squeeze into sharp pain. Increase force, putty strength, and time of squeezing over time!


 
 
 
 
 
 
 
 

Healthy Recipe, Stout-and-Soy-Roasted Chicken with Onions 
Few foods more reliably hit the spot on a Sunday night than roast chicken. It’s as nutritious as it is comforting, pairs perfectly with any vegetable side, and makes great leftovers for the week ahead if you don’t have a family to feed. This savory rendition, adapted from “Sunday Best: Cooking Up the Weekend Spirit Every Day,” gives this classic a savory twist by allowing it to first bathe in a garlicky marinade of stout beer and soy sauce (or  tamari if you’re avoiding wheat). Serves 4-6. RECIPE HERE. – Susan Puckett
 
Ingredients

• 1 (12-ounce) bottle of Guinness or other stout beer
• 1 tablespoon fish sauce or Worcestershire sauce
• ½ teaspoon ground white or black pepper
• 6 to 8 garlic cloves, minced
• 2 large white or yellow onions, sliced in ¼-inch rounds
• 1 (3- to 4-pound) whole chicken, cut in serving-size pieces
• 1 cup soy or tamari sauce
• 2 tablespoons unsalted butter, at room temperature 

Instructions

1. In a large bowl, combine the beer, fish sauce or Worcestershire sauce, pepper, garlic, ½ cup of the water, and half of the sliced onions (reserve the other half).
2. Add the chicken pieces, skin-side down. Cover the bowl with plastic and place in the refrigerator to marinate for at least 2 hours and up to 8 hours, stirring occasionally.
3. Position a rack in the upper third of the oven and.
    preheat the oven to 450 degrees.
4. Arrange the unmarinated sliced onions on a large, rimmed sheet pan.
5. Remove the chicken pieces from the marinade, pat them dry with paper towels, and place them skin-side up in the center of the sheet, on top of the onions. Rub the butter over and under the skin.
6. Add 1/3 cup of water to the baking sheet and transfer to the oven.
7. Roast for 20 minutes, baste the chicken with its juices, and continue roasting 10 to 20 minutes longer or until the skin is deep brown and crispy, and a meat thermometer registers 165 degrees when inserted into the thickest part of a breast piece.

Susan Puckett is an Atlanta-based food writer and cookbook author. 

Healthy Recipe, Chickpea-Tahini Chocolate Chip Cookies

After an intense workout, you’ve earned a little indulgence. That reward need not come in the form of empty calories, however. Consider these rich-tasting, just-sweet-enough cookies adapted from “The Miller’s Daughter: Unusual Flours & Heritage Grains”  by Emma Zimmerman ($29.99).
 
Chickpea flour, now available in most supermarkets, replaces most of the refined wheat flour here, adding a layer of mildly sweet, nutty flavor and significantly boosting their nutritional value in several ways. Made by grinding chickpeas (also called garbanzo beans) into a powder, chickpea flour contains ample fiber and protein, along with a host of minerals such as iron and magnesium. Tahini, the sesame paste used in hummus, amps up the flavor and protein even more. Dark chocolate chips are lower in sugar than the sweeter varieties and can also contribute small amounts of B12 and other nutrients to your diet if eaten in moderation.
 
These cookies will be good for several days if stored airtight, but best warm out of the oven. To help you resist overindulging, you can freeze the frozen dough after scooping it into balls on a cookie sheet, transfer the balls to plastic zip-top bags, and remove a few at a time to bake whenever a craving strikes. Makes about 2 dozen. RECIPE HERE. – Susan Puckett
 
Ingredients

• 1 ½ cups chickpea flour
• ½ cup all-purpose flour
• ½ teaspoon fine sea salt
• ½ teaspoon baking soda
• ½ cup (1 stick) unsalted butter, softened
• 1 ½ cookies packed light or dark brown sugar
• ¼ cup granulated sugar
• ½ cup tahini (if it’s a little dry, stir in a splash of warm water to make it the consistency of honey)
• 1 large egg
• 1 teaspoon vanilla extract
• 2 tablespoons water
• 1 cup dark chocolate chips
• Flaky sea salt for sprinkling 

Instructions

1. Adjust a rack to the middle of the oven. Preheat the oven to 350 degrees. Line two large cookie sheets with parchment paper. 
2. In a large bowl, whisk together the chickpea flour, all-purpose flour, salt, and baking soda.
3. In the bowl of a stand mixer fitted with the paddle attachment, combine the softened butter, brown sugar, and granulated sugar and blend on high speed until creamy.
4. Turn off the mixer and add the tahini, egg, vanilla, and water. Return the speed to the high setting until the mixture is pale and fluffy.
5. Reduce the speed to low and slowly add the flour mixture, blending just until well combined.
6. Stir in the chocolate chips. Scoop out balls of dough the prepared cookie sheets, about 12 per sheet, setting them at least 2 inches apart.
7. Chill in the freezer 5 minutes to reduce spreading in baking.
8. Place one of the cookie sheets on the middle rack of the oven and bake for 15 minutes, or until lightly browned around the edges and puffed in the center.
9. Remove the cookies from the oven and give the sheet a tap on the countertop to flatten them. Sprinkle lightly with the flaky sea salt while warm, let cool in the pans for 10 minutes, then transfer to wire racks to cool completely.
10. While the first batch of cookies cools, place second batch in the oven and repeat.
11. Store cookies in an airtight container for up to 3 days.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Time is tiking…do you want to continue down this path or prefer a new story where you have some control? Tick tock…
 
               As well all know, aging is often associate with a reduction in ____________. Yes, basically we can fill that blank in with muscle mass, endurance, balance, strength, power, mobility, and many other things that can affect our quality of life as well as our independence. While we may have little control over some aspects of aging including things like genetics, we can influence our epigenetics to a certain point by continuing to stress our bodies! Yes, we need to continue to stress our biology for it to continue to adapt. Without any stress, everything in our biology can get weaker and or “get pruned”, with the old adage “if you don’t use it, you lose it” ringing true.
 
            But how? Start small! If you are doing nothing now to stress your body, then doing simple things such as going on small walks (even 3-5 minutes is better than nothing), marching in place, standing more, taking the stairs, get in and out of the chair 5 times in a row, standing on your tippy toes, and many other things one can potentially do depending on your starting point. It really doesn’t have to be that complicated and we can often do this in the comfort of our own home!
 
            Don’t know where to start? Afraid you might get hurt? One can completely understand the hesitancy to get a program going. It could start with working with a personal trainer that has the biological and psychological experience and understanding to work with a population of people who may have not had much movement in years! Let us guide you safely to help improve your strength, mobility, power, and balance so you can regain your independence to continue your journey! When would you like to start?

                                                                        Want better balance? Try this…


     I’m often asked what are some simple things to help improve someone’s balance. I often hesitate to respond quickly because the answer it usually, it depends. The answer is often population specific as well as task specific. Meaning that improving someone’s balance goes deeper than just having them try generic things such as thinking everyone will benefit from just standing on one leg. With that said, how am I going to actually write a blog on how YOU or your loved one can potentially improve your/their balance by reading this post?

     Balance is controlled by three major systems in the body. The systems include vision, vestibular system, and the proprioceptive system. All three can potentially be great targets to attack when trying to help someone improve their balance. Like all systems in biology, they tend to not perform as well as we age. Our vision becomes less sharp and often affected by low light situations as we age. Likewise, our vestibular system and proprioceptive system as well tends to not perform as acutely as we did when we were younger. Along those lines, as we age we often STOP doing activities because of many reasons. And, one of the primary reasons that these systems don’t work quite as good is because we stopped challenging them! We all know the use it or lose it phenomenon and our biology PRUNES what is doesn’t use. Neuroplasticity works at any age thankfully and you can improve your balance at any age as well. You just have to challenge it and challenge it at the right level consistently. I will write more articles on others ways to improve balance including topics such as getting stronger, improving power, enhancing mobility, and working on timing/coordination because all of things are crucial in keeping our two legged selves from meeting the earth and damaging precious bones and egos!

    This routine I’m about to explain can be done by anyone. It’s one of the basics I like to start with and it may seem even to easy for some of you. If that is you, then continue to work on it but perhaps challenge yourself by S L O W I N G the movement down even more and coordinating it with your breath to that you can make it into a type of moving meditation which can be of great benefit to all of us.


Weight shifting routine (Side to Side)

 1.    Stand up
 2.    Feet can start in shoulder width position. If you feel unsteady, please either have a spotter or do this in the    corner of a room (kitchen counter corner may work ideally) so that you have protection from a wall/counter to help keep you safe.
 3.    Slide bend in your knees, hands by your sides or on your hips, shoulders relaxed, and eyes on the horizon. 
 4.    Focus on the PRESSURE through the bottom of your feet.
 5.    Notice if you have more weight in the left foot or the right foot and remember, you are just observing not   judging.
 6.    Notice if you have more weight on your toes, heels, or if it is spread evenly.
 7.    Take time with the above before proceeding…don’t rush it!
 8.    I want you to know imagine that your whole pelvis, trunk, shoulders, and head is ONE unit…think of a large pot of water and you don’t want to spill any of the water.
 9.    Shift your weight to the right foot and FEEL the weight transfer to the right while you keep your “pot of water” from spilling. It’s common for us to want to dip the shoulders or pelvis down…don’t do that!
 10.    Shift your weight to the left and again, focus your attention on the weight transferring to the left while everything above your hips stays absolutely level. Repeat several times until it feels natural. This might take some of you a lot of practice as it may feel very awkward.


                                                                Weight shifting routine (forward/backward).
 1.    Stand up
 2.    Feet can start in shoulder width position. If you feel unsteady, please either have a spotter or do this in the corner of a room (kitchen counter corner may work ideally) so that you have protection from a wall/counter to help keep you safe.
 3.    Slide bend in your knees, hands by your sides or on your hips, shoulders relaxed, and eyes on the horizon. 
 4.    Focus on the PRESSURE through the bottom of your feet.
 5.    Notice if you have more weight in the left foot or the right foot and remember, you are just observing not judging.
 6.    Notice if you have more weight on your toes, heels, or if it is spread evenly.
 7.    Take time with the above before proceeding…don’t rush it!
 8.    Shift your weight forward towards your toes by bending through the ankle joint. Don’t lift your heel but you will notice the pressure in your heel becomes less.
 9.    As you are shifting forward, your pelvis, trunk, and head should stay as level as possible. It’s common to bend at the waist or hips…don’t do that! 
 10.    Shift your weight backward through the arch and back toward the heels. Keep your toes on the ground but you should feel the weight go from toes to the heels. Now, many of us don’t have the resources to catch ourselves so be careful and consider either a spotter or a wall behind you to catch yourself if you get into trouble.
 11.    Repeat the above for a few minutes until it feels natural.



                                                                                           Summary

     You’ve learned a very valuable and elementary step in improving balance. This is one I often start with depending on the population and have used this in many different settings from personal training to physical therapy clinics. This weight shifting uses ANKLE strategy which is a crucial first step in our two legged creatures ability to stand and adapt to our environment. Without this ankle strategy, we are easily more prone to having our balance disrupted and relying on hip strategy, arm strategy, and stepping strategies to keep us upright. Of course, those other strategies are very important as well but I’d argue starting with ankle strategy is so important to begin with and akin to learning your numbers before learning how to multiply and divide in school. Please reach out if you have any questions and share the info with others who could benefit! Stay safe and remember to practice with a partner or in a area of your home where you are protected and want trip, slip, or fall on anything hard and you can use your hands to grab or reach if needed.

                                What is balance?

     Balance is being able to control our bodies in space despite what’s going on in the world around is. Many of us as we get older begin to lack the adequate mobility, strength, power, and coordination to control ourselves in many environments and can put us at greater risk of falls. Many falls are preventable and gaining better strength, power, coordination, mobility, and working on a balance can help improve your odds as well as allow you to get back to doing what you enjoy!
               
​                    You can improve your balance at ANY AGE!

                    Facts About Falls according to the CDC     
     Each year, millions of older people—those 65 and older—fall. In fact, more than one out of four older people falls each year, but less than half tell their doctor. Falling once doubles your chances of falling again. In New Mexico, over one in four adults (29.6%) age 65 and older, report falling each year.

Falls Are Serious and Costly

• Each year, 3 million older people are treated in emergency departments for fall injuries with 20% causing serious injury including fractures.
• Over 800,000 patients a year are hospitalized because of a fall injury, most often because of a head injury or hip fracture.
• Each year at least 300,000 older people are hospitalized for hip fractures.
• More than 95% of hip fractures are caused by falling,8 usually by falling sideways.
• Falls are the most common cause of traumatic brain injuries (TBI).
• In 2015, the total medical costs for falls totaled more than $50 billion.11 Medicare and Medicaid shouldered 75% of these costs.

     I don’t mention these facts as a way to make you fear more as I don’t believe changing one’s weaknesses and behavior is best done by creating more fear. I do, however, want to empower you that YOU can improve your balance at any age, if you are willing to put in the work and the time!

     If you are wanting to work with a personal trainer that has the skills, experience, and tools to help you improve your balance so you can continue to do the things you want to do or improve or at least maintain your independence, then we should talk! I can help you get back to not fearing activity again. Life is an adventure… how can I help you continue yours?

One week out from hip replacement:

     Well, I guess I can now call myself bionic. On May 11, 2021, I had my right hip replaced by Dr. Garcia and his team up in Santa Fe. He performed the anterior approach which I wanted because there are less precautions overall and a slightly lower just dislocation rate. Overall, my experience at the facility was very good. The place is extremely clean and everyone was very professional, very caring, and often times humorous which I like. My anesthesia did not wear off as intended it seems and had some issues maintaining consciousness while trying PT the day of the surgery towards the end of the afternoon. We gave up and I wasn’t able to resume PT until the next day. Anesthesia can be a tricky thing at times it seems and it is what it is. I was discharged to the very next day around 2:30 PM and came home hungry for pizza!

I think I underrated how big of a surgery this is and had expectations that were not warranted regarding how I would feel after surgery. The pain was way more intense than I thought it would be. I’ve had difficulty sleeping because of pain and being uncomfortable. Ive also had the typical fog and poor mental clarity secondary to narcotic use as prescribed from the Doctor. I have a newfound respect for people that go through the surgery and other surgeries as I work with people after surgery in a outpatient clinic. I hope to utilize this newfound empathy to be a better PTA.

I have been working on my own physical therapy which I’m totally cool with. I was evaluated by a home health company and found I have progressed far enough to not need their services. The PT thus far is been pretty basic with mostly supine activities and walking. I’m not gonna lie, even getting my right leg on the bed it was a great challenge and still is. My hip flexor strength has really decreased quite a bit As well as my abduction strength. This is pretty much to be expected as the body is still in ‘protect mode”. My quadriceps strength is definitely improving and getting range of motion from extension to flexion back, although it’s still quite limited. I don’t have any of the typical posterior approach hip precautions but I still have pain much beyond 90° of hip flexion whether it’s active or passive at this point. Also, pain with rotation and still unable put on my socks without assistance or use of a device. That’s frustrating to say the least but will change over time. My gait has improved quite a bit and I’m able to ambulate with crutches or a walker was a heel to toe pattern and nearly equal stride length as long as my weight is supported enough. Pain limits the ability to walk without an assistive device and I listen! It’s sharp!

Its time for a nap, so sorry for the sudden stoppage. I also apologize for the typos and the less than high school writing style here. I’ll blame the narcotics. I will write more later and have more photos. Please comment or ask questions if you’d like.

:)

My upcoming hip replacement…

Date of Surgery: 5/11/21
What: Right anterior hip replacement
Surgeon: Dr. John Garcia in Sante Fe, NM
Why: I've had some sharp pains as a child and into my teens and as an adult. Just over 4 years ago while walking my dog Keeta, she took off to the right of me and caught me off guard. My right hip went into relative internal rotation and I felt a very sudden and sharp pop with pain. The pain said at a high intensity for several months. It did calm down a bit so I did have a few months within the first year that were not that bad. Over the last two years though, my ability to do things I enjoy have slowly eroded. In the last year, even basic ADL's such as standing and walking have become problematic. Even sleeping is painful most nights and I have more bad days vs good days. The time has come to get my life back. I'd like to be able to:

Hike again
Run again
Slackline again
Teach 3d Yoga again
​

I can still deep squat ass to grass and I hope to maintain that!

Im hoping to monitor my progress and keep you all posted during my rehab!