AQUA FLEX'N STRETCH

Why you get Fat being a Couch Slouch

2011-12-14T15:45:00.000-08:00

Finally, an answer why that fat just won't go away. All those hours at the computer or watching tv are the culprits. Read more to learn the reasons and what you can do. First thing is to MOVE AROUND! Pretty simple, but you need to get your body moving as much as possible. Take breaks, pace while you talk on the phone, walk your dog, whatever it takes!

Here's the link for the details:

http://israel21c.org/health/why-you-get-fat-being-a-couch-slouch

Happy Holidays --- Make it a great year and get off the couch!!!

Aerobic Exercise in Fibromyalgia Patients Improves Memory Efficiency

2011-11-20T18:11:00.001-08:00

Article Date: 14 Nov 2011 - 1:00 PST
Georgetown University Medical Center

Areas of the brain responsible for pain processing and cognitive performance changed in fibromyalgia patients who exercised following a medication holiday, say researchers from Georgetown University Medical Center. They say the changes indicate brain functioning is more streamlined after an exercise intervention because less of the brain's resources is devoted to processing bothersome fibromyalgia perceptions such as pain.

The study, presented at the Society of Neuroscience's annual meeting, Neuroscience 2011, used functional MRI scans to assess changes in the brain. Researchers observed a decrease in brain activity in areas responsible for memory and pain control after fibromyalgia patients took part in an exercise regimen.

"The decreased brain activity we see in the area of cognition suggests that the brain is working more efficiently," explains Brian Walitt, M.D. M.P.H., director of the Fibromyalgia Evaluation and Research Center at Georgetown University Medical Center and senior study author. "We also see less brain activity in areas responsible for pain processing which might be aiding that efficiency." Walitt cautions that more research needs to be conducted before suggesting a change in clinical care for fibromyalgia.

Fibromyalgia is a medical disorder characterized by widespread pain, fatigue, disordered sleep, and cognitive changes. It is regarded as an interoceptive disorder in that it has no apparent cause, Walitt says. "In conditions like this, the body perceives something by mistake." The pain is not psychosomatic, but is real and likely produced by the central nervous system, he says.

To that end, the research team used fMRI to "provide a definitive measure of cognitive functioning, so that we can more scientifically measure the effect of exercise," says Manish Khatiwada, M.S., who will be presenting the results. "This is a novel approach to the study of fibromyalgia." (Khatiwada is working in the laboratory of co-author John VanMeter, Ph.D., director of the Center for Functional and Molecular Imaging.)

For this study, the researchers enrolled eighteen women with fibromyalgia, and gave them a baseline fMRI to assess working memory and questionnaires about their well-being and pain while they were on medication. They then were told not to use their medications for a "washout" period, and had a second fMRI and memory testing. After six weeks, they had another assessment. The final scan was taken after the volunteers engaged in a six-week period of exercise, which involved three 30-minute sessions of aerobic exercise each week with a trainer.

Memory and pain typically worsen in patients after stopping their medication - which was the experience of patients in this study. After six weeks of exercise, however, patients reported an improvement in overall well-being. However, their performance in the memory task did not change significantly when compared to their baseline study measurements. Despite a change in memory test performance, brain activity in the memory task and pain processing areas of the brain decreased.

"What we see is a less interference by pain activity which could be contributing to the decrease in activity in the memory section. Basically, the brain is using less energy for the same task," Walitt says.

Conclusions: Our results indicate that as the patients discontinue their current medication treatment and transition into the exercise treatment their subjective rating of change in pain initially increases and then decreases. Neuronal activity in areas recruited for an Nback working memory task follow an inverse pattern with an initial drop following medication cessation that increases on subsequent visits. These results are suggestive of the effect exercise on not only self report of global change in pain sensation in FM but also improvement in the network of cortical areas recruited in working memory. Thus, exercise may have benefit in both reducing FM symptoms and improving cognitive capacity.

Support: American College of Rheumatology Investigator Award; MedStar Health Women’s Auxillary Intramural Grant.
The authors report no personal financial interests related to the study. This research is supported by an American College of Rheumatology Investigator Award and a MedStar Health Women’s Auxiliary Intramural Grant.
Georgetown University Medical Center

SHED THOSE POUNDS!

2011-11-10T09:10:00.001-08:00

Guidelines recommend that or people with chronic conditions, including arthritis, achieve 150 minutes/week of moderate or vigorous activity each week, which can be achieved by 30 minutes/day on five days of the week.

Extra Pounds??

2011-11-10T09:01:00.001-08:00

Did you know that 1 pound of weight puts an additional 4 pounds of pressure on knees? Time to exercise and shed those pounds!

More Reasons to Eat Choclate

2011-11-07T07:55:00.001-08:00

Do we even need reasons??!! It tastes great and really is good for us so indulge!!

http://www.realage.com/health-tips/more-good-reasons-to-eat-chocolate?eid=1010648608&memberid=22733187

BREAST CANCER AWARENESS MONTH!

2011-10-05T10:21:00.000-07:00

It's Breast Cancer Awareness Month so make sure that you and your friends have their mammograms and stay healthy. I'm cancer-free now for 5 years!! Go have some fun too for good causes. Check out this fun scrapbooking event. It's a great feeling to help others.

http://campaign.r20.constantcontact.com/render?llr=ot4uhqbab&v=0012ndadPBmR-IdaCVokeF0-QS-bJB7LvFN6tVSTz479YKFBKtRxpDXEre8YlwwklvVAJhPUqhjE5s_nHhkZxLzup5jlIaoKJ_YaK5KxqWAyckxFCREcnKsY4WrZb7JB1IGVI8yIZ7pUJp7ZzdJGUHP8w%3D%3D

ARTHRITIS AND WEATHER

2011-09-21T21:01:00.000-07:00

Have arthritis? Hurt more when it gets cold? Find out more about your pain and the weather from the Arthritis Foundation. Put in your zip code and see what's happening with your weather too.

http://www.arthritistoday.org/misc/weather/at-weather.php

FEELING BETTER ABOUT FIBROMYALGIA

2011-09-13T21:26:00.000-07:00

Do you think you're the only one hurting with Fibromyalgia? Read more about feeling better in this linked article from Real Age Magazine. You're not alone!

http://us.mg203.mail.yahoo.com/dc/launch?.partner=sbc&.gx=1&.rand=10rtjlgisl29r

U.S. Open Tennis--Are You Watching??

2011-09-10T15:08:00.000-07:00

If you're not outside getting some exercise now, are you watching amazing tennis at the U.S. Open?? The Federer vs. Djokovic match was absolutely amazing. This is tennis at its best. Don't miss the Nadal and Murray match which is on CBS now!! What a great way to burn calories, build stamina and muscles and have fun.

AQUA FLEX'N STRETCH: Aquatic Exercise and Fibromyalgia (FMS)

2011-08-25T21:22:00.000-07:00

AQUA FLEX'N STRETCH: Aquatic Exercise and Fibromyalgia (FMS)

Aquatic Exercise and Fibromyalgia (FMS)

2011-08-25T21:18:00.000-07:00

Aquatic Therapy and Exercise has been recommended for the relief of Fibromyalgia pain. This article clearly discusses the benefits of the working in the water.

http://physical-therapy.advanceweb.com/Archives/Article-Archives/A-Good-Match.aspx

article and video on Aqua Flex'n!

2011-06-15T21:05:00.000-07:00

Check out this great article and video done on me and Melanie!!! Look forward to your comments.

How to Tone Your Body in the Pool

encino.patch.com

Instructors at Braemar Country Club share water exercise techniques that not only help tone the body, but also heal.

NO CLASSES on April 18, 19, 20

2011-04-16T17:45:00.000-07:00

There will NOT be any aquaflexn classes at the therapy center or at Braemar on Monday, April 18, through Wednesday, April 20. Classes resume on Thursday, April 21.

Happy Holidays!!!

Ai Chi for Fibromyalgia

2011-03-24T21:11:00.000-07:00

Medical professionals recommend exercise for those with fibromyalgia; however, many sufferers live with chronic pain and are aerobically unfit, with little muscular strength and poor flexibility. Data analysis showed
that compared with the control group, tai chi participants experienced a clinically significant reduction in symptom severity over the 12 weeks and were still maintaining this reduction at the 24-week mark. The tai chi group improved in measurements of pain, sleep quality, depression and quality of life. Scientists do not know the mechanisms for why tai chi positively affects the symptoms of fibromyalgia. Study authors hypothesized that the combination of physical exercise with a mind-body focus, controlled breathing and movement may help in both overcoming fear of pain and coping with the experience of pain. At the same time, tai chi practice may stimulate certain neurochemical and analgesic pathways, leading to an overall improvement in quality of life.

The New England Journal of Medicine (2010; 363, 743â€“54).

Ai Chi (water Tai Chi) is the best for exercise with the healing properties of water to gain benefits from both. People with Fibromyalgia usually have complications with either or all: shoulders, knees, back, feet, neck, hands. Being in the water allows for relief along with the benefits of the specific movements of Ai Chi such as synchronized breathing for a duration of 45 minutes to an hour.

BE AN OPTIMIST!!! 10 TIPS!

2011-03-16T20:54:00.000-07:00

Optimism has been shown to increase longevity,
promote happiness, and encourage healthy living.

1.Start the day in a positive way. Find one thing to be happy about — it may be the aroma of your morning coffee, some favorite music, or the unconditional love of a pet.

2. Practice gratitude. Take a moment each day to express
gratitude for something or someone in your life. Even better,
share it with that person. Now you’ve made your day and theirs!

3. Exercise. Endorphins released through exercise are accompanied by a positive and energizing outlook.

4. Do something you love to do. Add a pleasing activity or two to your daily routine, something for the body, mind, or spirit.

5. Look on the bright side. Your thoughts about events in your life affect your feelings about them. Switch your thoughts to a more positive track and your feelings will follow.

6. Try an affirmation a day. Short, inspirational phrases spoken to yourself can have a profound effect on the way you feel about yourself. Some examples: I am strong. I am healthy. I am beautiful. I am in control of my life.

7. Seek out positive people. Your newfound optimism will make you attractive to others. Now surround yourself with like-minded people.

8. Let go of the past. Holding on to bitter feelings drains us of positive emotional energy. Forgive yourself as well as others. Acknowledge what has happened and move on.

9. Get to know yourself. Focus on who you are rather than on perceptions other people may have of you. Meditation and journaling can help you achieve a greater understanding of yourself.

10. Be a balanced optimist. Accept that life throws us curves and feel confident that you can successfully handle whatever comes your way.

(2011, Jewish Home for Aging)

NASAL SPRAY FOR STROKE AND ALZHEIMER'S

2011-03-09T14:44:00.000-08:00

Researchers from Tel Aviv University are working on a nasal two-in-one vaccine that could protect against both Alzheimer's disease and stroke. The proposed vaccine appears to repair vascular damage in the brain by rounding up "troops" from the body's own immune system.

According to an article soon to appear in the journal Neurobiology of Aging, the vaccine not only has a preventative function but could also help fight Alzheimer's symptoms that are already present.

This breakthrough is of extraordinary interest to American pharmaceutical makers, given that one in eight Americans will develop Alzheimer's disease - and its related devastating memory loss -- at some point in life. And because Alzheimer's is often associated with vascular damage in the brain, many patients are also at great risk of a potentially fatal stroke.

(March 3.2011, Israel 21C)

Dr. Susan Love speaks at Campbell Hall in Studio City, CA

2011-03-07T09:14:00.000-08:00

Campbell Hall Parent Education Program
"Currents in Breast Cancer Research and Female Wellness"
Perspectives on Woman's Health

Special Guest speaker: Dr. Susan Love (author of "Dr. Susan Love's Breast Book" and "Dr. Susan Love's Menopause and Hormone Book). She is also a Clinical Professor of Surgery at UCLA's David Geffen School of Medicine.

Tuesday, March 15, 7 p.m. in the Theater on the Campbell Hall campus.

Anyone can attend.

Yoga for Parkinson's and other Muscle Conditions

2011-03-05T05:56:00.000-08:00

Colleen Carroll, formerly our Surf'n Turf yoga instructor continues to do wonderful things. Read this article about her work at Yoga Therapy For Parkinson's, Palisades Post 2/24/11.

FITTEST AND FATEST CITIES

2011-02-10T08:38:00.000-08:00

Men’s Health published its annual list of “fittest and fattest” United States cities this winter. To determine the results, the study authors calculated percentages for the following factors among city residents: overweight, type 2 diabetes; money spent on junk food; inactivity; and more. Following are the five leanest and five heaviest cities:

Fittest

1. San Francisco

2. Burlington, Vermont

3. Washington, DC

4. Seattle

5. Austin, Texas

Fattest

1. Corpus Christi, Texas

2. Charleston, West Virginia

3. El Paso, Texas

4. Dallas

5. Memphis, Tennessee

LYCOPENE FIGHTS CANCER!

2011-02-09T11:00:00.000-08:00

Lycopene is a powerful antioxidant that may reduce your risk of breast cancer and heart disease. You'll find lycopene in bright red fruits and vegetables. And if you add olive oil when cooking some tomatoes for pasta sauce, you'll enhance the power of lycopene to neutralize free radicals, thus preventing oxidative damage to your cells. Healthy cells have the most resistance to cancer. (Pam Stephan, About Cancer, 2/9/11)

CONSISTENT EXERCISE LOWERS RISK OF DYING FROM COLON CANCER

2011-01-05T12:55:00.000-08:00

According to a new study led by researchers at the Siteman Cancer Center at Washington University School of Medicine and Barnes-Jewish Hospital in St. Louis physical activity can make the disease less deadly.

“People who were consistently active over the course of their adulthood had a lower risk of death from colon cancer than those who were sedentary,” says first author Kathleen Y. Wolin, ScD. “People often wonder around the start of a new year whether exercise really will help them stay healthy or whether it’s already too late. It’s never too late to start exercising, but it’s also never too early to start being active. That’s the message we hope people will take away from this study.”

Wolin

Wolin, assistant professor of surgery in the Division of Public Health Sciences, says the benefits of starting an exercise program include not just preventing colon cancer and death from the disease, but also reduced risk of heart disease, diabetes and other cancers.

She says the greatest benefits seem to accrue in those who have exercised for the largest percentage of their lives. But it isn’t necessary to run marathons or to work out for many hours every day.

HAPPY NEW YEAR!

2011-01-01T13:53:00.000-08:00

It's 2011! I just walked 3 miles back and forth to the Rose Bowl Parade. What a beautiful display of creativity and commitment. From the 9/11 commemorative float to the Budweiser Clydesdale Horses, we have a lot to celebrate in the new year.

Now is the time to make your realistic and lofty goals and plans for the year ahead. Make sure it includes exercise, proper nutrition, enough sleep, and brain games to keep you healthy. A little bit each day goes a long way to insuring your health. Stay committed and practice 'moderation --- you will see the results.

Thanks to all my wonderful clients and colleagues for their continued support. Wishing everyone a year of health and fortune (however you define it!).

Cheers!

Deborah

Happy Holidays!

2010-12-23T18:13:00.001-08:00

Make a free digital ecard

Exercise and Type 2 Diabetes--Important info

2010-11-29T12:36:00.000-08:00

Updated position statement on exercise and type 2 diabetes.

A joint position statement from the American College of Sports Medicine and the American Diabetes Association states that high-quality studies confirm that physical activity “plays a major role” in the prevention and management of type 2 diabetes, and that exercise needs to be performed regularly to have a continued benefit.

(SOURCE: Medicine & Science in Sports & Exercise, 42(12):2282-2303 (December 2010))

Good News about Alzheimer's

2010-10-20T10:25:00.000-07:00

Diet. Scientists have found coffee,fatty fish, and dark chocolate contain chemicals that prevent protein buildup associated with Alzheimer's disease.
2.		Exercise. Older men who do moderate to heavy daily exercise have 40% less chance of developing dementia or Alzheimer's disease.
3.	Yoga. Some findings show that holding yoga poses prevents the formation of gamma-aminobutyric acid (GABA), which signals the onset of Alzheimer's disease. (Jewish Home for the Aging Report, 10/20/10)

EXERCISE IS FREE MEDICINE

2010-10-07T08:57:00.000-07:00

"Exercise is like free medicine," says Robert Leahy, PhD, director of the American Institute for Cognitive Therapy and author of Beat the Blues Before They Beat You. "Medication may work more rapidly to lessen the symptoms of depression or stressed feelings, but the effects of regular exercise are longer lasting."

"More than anything, what we've realized is that the biochemical changes that occur to make us resilient to stress are cumulative," she says. "The more consistent you are with your workouts, the more you are rewarded with stress-fighting power." (Fitness, 10/10)

DRINK A CUP OF COFFEE...IT'S OK!

2010-10-05T08:33:00.000-07:00

New research that contradicts previous studies on the ill effects of coffee has found that one to three cups of the brew per day may actually protect people from heart disease. The study, which was part of the Iowa Women's Health Study found that up to 60 percent of antioxidants (which protect cells from damage and reduce the inflammation that encourages arteries to narrow) in the diet may come from coffee. The study was based on data of 27,000 older women followed for 15 years, and appears inAmerican Journal of Clinical Nutrition.

2010-09-24T21:03:00.000-07:00

ARTHRITIS ---- DID YOU KNOW??

- 46 million men, women and children are in pain from arthritis

- 140,000 people with arthritis will visit their doctor

- 3,750 joints will be replaced – today

- Arthritis will be the largest category of disability claims filed

- Arthritis will cost this country $350M - today

- 3 people will die from arthritis - today

Aquatic Exercise Rates High

2010-08-28T22:12:00.000-07:00

According to a report by the Sporting Goods Manufacturers Association (SGMA), the most popular exercise activities for adults aged 65 or older include tai chi and aquatic exercise.

So what are you waiting for??? Get splashing!!!

Muscles and Alzheimer's

2010-07-27T21:06:00.000-07:00

More muscle strength is associated with a reduced risk of Alzheimer’s disease and cognitive decline, according to a study published in the Archives of Neurology (2009; 66 [11], 1139–44). Investigators found that increased muscle strength was associated with a slower rate of decline in global cognitive function. (Ruth Sova, 7/20/10)

MEMORY LINKS TO 40 WINKS

2010-07-01T22:11:00.000-07:00

Research from psychologists at Washington University in St. Louis* say that 'when it comes to executing items on tomorrow's to-do list, it's best to think it over, then 'sleep on it.' Apparently, people 'who sleep after processing and storing a memory carry out their intentions much better than people who try to execute their plan before getting to sleep.' The psychologists have shown that 'sleep enhances our ability to remember to do something in the future, a skill known a prospective memory.

Bottom line = get a good night's sleep and your brain and your body will work better and be healthier!

*July 2010

PSYCHING YOURSELF UP TO EXERCISE

2010-04-15T08:49:00.000-07:00

Denny Bender, Let's Move Together Blogger
Download MP3

Want to exercise, but just can’t seem to get moving? When it comes to health and fitness, your state of mind, or emotional conditioning, is as important as your physical conditioning. Here's some tips from the Arthritis Foundation to help get you mentally prepared for physical fitness.

Results of a recent study show that fear of pain (not pain itself) ranked as the No. 1 barrier preventing people with arthritis from exercising. Other mental hurdles, like a lack of motivation and not enjoying exercise, also ranked high.

Few people focus on the mental aspects of physical fitness, whether it’s overcoming injury-related anxiety or simply getting motivated to lace up your sneakers each day. Changing your mind-set can help you live a more active life. So, before you exercise, get your mind ready.

So how do you get your mind and your body prepared for exercise? Follow these three emotional conditioning tips:

1.Be flexible. People who adjusted their exercise routine to accommodate their arthritis are more likely to keep exercising than those who don’t. Avoid an all-or-nothing mentality. If your knees hurt, resolve to walk more slowly. If you’re stiff in the morning, then exercise in the evenings. Or cut the length of your workout in half, if you’re really sore. Having a Plan B keeps you from giving up when things seem tough.

2.Focus on the benefits. People who exercise regularly do so because they believe it makes them feel better, promotes weight loss and increases their ability to move. Reminding yourself of how good exercise is for your health can motivate you to make the effort, even when you’re feeling tired, sore or nervous.

3.Soothe yourself. Being anxious or afraid can amplify pain, which is why it’s important to get calm before you get moving. Before you start exercising, spend several minutes breathing deeply while picturing yourself doing your chosen activity. Also practice positive self-talk before and during exercise, saying or thinking phrases like “I can do this,” and “I feel pain, but doing this will help me feel less pain.”

2010-03-18T09:01:00.000-07:00

Good Food = Good Energy

Fuel your body with healthy picks from experts.

Blueberries: They're packed with antioxidants that boost brain cells and help keep memory sharp, research shows. Toss a half cup onto your cereal.
Apples: Their high fiber content means they deliver steady energy. "Apples also help prevent dehydration," says Dawn Jackson Blatner, RD, a dietitian in Chicago.
Fish: "The omega-3 fatty acids in oily fish such as salmon are linked to improved concentration and memory," says Blatner.
Spinach: It's brimming with iron, which helps deliver oxygen to your cells. When you're low on this mineral, you'll feel like you're...about...to...crash. Use it in pastas and salads.
Nuts: Build energy with a daily handful of almonds, hazelnuts, or cashews, all of which contain fatigue-fighting magnesium.

Great advice so start munching to maintain and boost your energy!

(Fitnessmagazine.com, 3/10)

LEG AND FOOT CRAMPS

2010-02-26T12:42:00.000-08:00

Do you find your muscles in legs and/or feet cramping up? Cramping happens often, especially when first starting exercise. Basically, cramping is a fatigue of the muscle, either physically or physiologically - when you are asking your muscles to do something they are not used to, even when you stand too long, walk too far, walk/wear the same shoes for too long, do some exercise it is not used to....thus the toes cramp when you start exercising.

To help the cramps, stay hydrated, ease into your workouts, and keep the body supplied with the minerals and elements it needs, such as natural supplements like bananas and other foods. Eventually the feet and legs get stronger and the cramps will be reduced. Don't forget to skip the coffee or tea before a workout. They can dehydrate the body. Also, try a cup of tonic water with quinine. Or, try mustard. Amazingly, they work!

ACL Injuiries and the Brain

2010-02-08T09:00:00.000-08:00

A new study has linked mental fatigue with anterior cruciate ligament (ACL) injuries among athletes. The study, published in the August issue of Medicine & Science in Sports & Exercise(2009; 41 [8], 1662–73), suggested that the brain is just as important as muscle in preventingACL injuries.

GOOD CAUSE, GOOD FOOD

2010-02-07T16:06:00.000-08:00

California Pizza Kitchen in Encino is sponsoring a fundraiser for Haven Hills (domestic violence shelter in the Valley) on Feb. 23 by donating 20 percent of its sales that day to the organization. A coupon for the fundraiser must be given when placing the order and can be downloaded from the Haven Hills web site [www.havenhills.org]

They are also looking for more volunteers.

HEALTHIEST FOODS ON EARTH

2010-02-04T08:53:00.000-08:00

The Healthiest Foods on Earth


Pineapple	Speeds post-surgery	Promotes joint health	Reduces asthma inflammation
Blueberries	Restore antioxidant levels	Reverse age-related brain decline	Prevent urinary tract infection
Spinach	Helps maintain mental sharpness	Reduces the risk of cancers of the liver, ovaries, colon and prostate	Top nutrient density
Red Bell Pepper	Reduces risk of lung, prostate, ovarian and cervical cancer	Protects against sunburn	Promotes heart health
Broccoli	Reduces diabetic damage	Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer	Protects the brain in event of injury
Tomato	Reduces inflammation	Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer	Reduces cardiovascular disease risk
Apple	Supports immunity	Fights lung and prostate cancer	Lowers Alzheimer’s risk
Artichoke	Helps blood clotting	Antioxidant Superfood	Lowers “bad” cholesterol
Arugula	Lowers birth defect risk	Reduces fracture risk	Protects eye health
Asparagus	Nourishes good gut bacteria	Protects against birth defects	Promotes heart health
Avocado	Limits liver damage	Reduces oral cancer risk	Lowers cholesterol levels
Blackberries	Build bone density	Suppress appetite	Enhance fat burning
Butternut Squash	Supports night vision	Combats wrinkles	Promotes heart health
Cantaloupe	Bolsters immunity	Protects skin against sunburn	Reduces inflammation
Carrot	Antioxidants defend DNA	Fights cataracts	Protects against some cancers
Cauliflower	Stimulates detoxification	Suppresses breast cancer cell growth	Defends against prostate cancer
Cherries	Alleviate arthritic pain and gout	Lower “bad” cholesterol	Reduce inflammation
Cranberries	Alleviate prostate pain	Fight lung, colon and leukemia cancer cells	Prevent urinary tract infection
Green Cabbage	Promotes healthy blood clotting	Reduces risk of prostate, colon, breast and ovarian cancers	Activates the body’s natural detoxification systems
Kale	Counters harmful estrogens that can feed cancer	Protects eyes against sun damage and cataracts	Increases bone density
Kiwi	Combats wrinkles	Lowers blood clot risk and reduces blood lipids	Counters constipation
Mango	Supports immunity	Lowers “bad” cholesterol	Regulates homocysteine to protect arteries
Mushrooms	Promote natural detoxification	Reduce the risk of colon and prostate cancer	Lower blood pressure
Orange	Reduces levels of “bad” cholesterol	Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia	Pectin suppresses appetite
Papaya	Enzymes aid digestion	Reduces risk of lung cancer	Enhances fat burning
Plums & Prunes	Counter constipation	Antioxidants defend against DNA damage	Protects against post-menopausal bone loss
Pomegranate	Enhances sunscreen protection	Lowers “bad” cholesterol	Fights prostate cancer
Pumpkin	Protects joints against polyarthritis	Lowers lung and prostate cancer risk	Reduces inflammation
Raspberries	Inhibit growth of oral, breast, colon and prostate cancers	Antioxidant DNA defense	Lower “bad” cholesterol levels
Strawberries	Protect against Alzheimer’s	Reduce “bad” cholesterol	Suppress growth of colon, prostate and oral cancer
Sweet Potato	Reduces stroke risk	Lowers cancer risk	Protect against blindness
Watermelon	Supports male fertility	Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal	Protects skin against sunburn
Banana	Increases Fat Burning	Lowers risk of colorectal and kidney cancer, leukemia	Reduces asthmas symptoms in children *Article from David Murdock, in Huffington News

February is Heart Month

2010-02-01T17:36:00.000-08:00

POOLING YOUR RESOURCES!

2010-01-11T14:20:00.000-08:00

Pooling Your Resources
Aqualillies Synchronized Swimming Classes

Eleven minutes of morning traffic delays, two hours behind at work, and approximately 131,002 seconds late on synchronizing your Swatch. You can barely keep your head above water.

So your timing is just right for Aqualillies. Already a splash on the Hollywood pool party circuit, the dazzling Esther Williams-era water ballet troupe is holding its first two-day workshops this weekend and next.

Suit up and, over the course of two 75-minute sessions, you’ll pick up sculling techniques, back layouts, ballet legs, torpedos, tuck turns, and marching. Then you’ll set your new skills to music by putting together a simple (yet graceful) routine.

If the 1920s luxury cruise liner-esque trappings of the Millenium Biltmore’s heated pool don’t inspire you to dive right in, the vintage Busby Berkeley flicks certainly will.

It’s a stroke of genius.

Workshops, January 16, 17, 23, and 24, Saturday and Sunday, at TheMillennium Biltmore Hotel, 506 South Grand Avenue, at West Fifth Street, Downtown (213-624-1011‎). Space available in sessions one (10:30-11:45 a.m.), two (noon-1:15 p.m.), and three (2-3:15 p.m.). To sign up, go to aqualillies.com.

NEW YEAR'S RESOLUTIONS

2010-01-07T08:40:00.000-08:00

It's that time again.....time to make New Year's resolutions. Will you keep them this year? Are they attainable? Do you want to lose weight? get in shape? meet someone special? The first step is making a list of realistic and attainable goals. Most important is to remember that you must do everything in moderation. That is the key to success. Smaller bites, smaller portions, moderate workouts so you don't overuse and abuse your body, and treating yourself are important elements. Make sure to check your list regularly and update it to keep it relevant. Here's to a year of health, success, and happiness. And....remember that a day without chocolate is futile!

HAPPY NEW YEAR!

2009-12-17T10:06:00.000-08:00

Wishing everyone a Happy and HEALTHY New Year from all of us at Aqua Flex'n Stretch! Keep splashing and having fun. Remember that 'life is ten percent what happens to you and ninety percent how you respond to it' (Lou Holtz)!

IT'S RAINING!!

2009-12-07T12:06:00.000-08:00

Finally in Southern California we have rain and snow in the mountains. No outdoor classes today.

SUGAR...Did you know???

2009-12-07T12:04:00.001-08:00

Did you know...

An average 8 oz soda will have somewhere between 27 to 30 grams of sugar.

Even something as healthy as a fruit smoothie from a juice bar can contain
up to 105 grams of sugar in a 20 oz serving! That is 20 tsp of just sugar.

This is because most of those places actually use sugar and "fruit" syrups to flavor their smoothies. You can make your own smoothies with less sugar.

Falls--did you know??

2009-11-15T17:48:00.000-08:00

Did you know??? According to the Centers for Disease Control, one in three adults aged 65 and older falls each year. Seniors are hospitalized 5 times more often for fall-related injuries than for any other type of injury. Time to change that statistic!

EXERCISE AND COLON CANCER

2009-10-26T23:26:00.000-07:00

A study published online in the February 10 issue of the British Journal of Cancer (2009; 100, 611–16) has determined that regular exercisers are 24% less likely to develop colon cancer than those who exercise the least.

OSTEOPOROSIS AND WATER EXERCISE

2009-10-26T20:39:00.000-07:00

Osteoporosis, a degenerative disease commonly referred to as adult bone loss, is associated with 1.5 million bone fractures (generally of the hip, spine or wrist) each year. Previously it was believed that only specific land-based, weight bearing activities could counteract bone loss, however research indicates that shallow water aquatic exercise is a viable method for building and maintaining bone mass. It appears that in spite of the reduction in body mass that occurs in shallow water exercise programs, the viscosity of the water offers adequate resistance to produce positive results. So in addition to walking, stair climbing and weight training, vertical water exercise can be beneficial in maintaining both strong muscular and skeletal systems. Water exercise can also enhance balance,
coordination, posture and performance skills thus reducing the risk of falls and injury. [References: AEA Aquatic
Fitness Professional Manual and AEA Aquatic Fitness Research Journal, 2005, Volume 2, Number 1]

BOTH WATER AND LAND-BASED REHAB SAME AFTER KNEE REPLACEMENT SURGERY

2009-10-02T23:24:00.000-07:00

A short-term, clinically pragmatic program of either land-based or water-based rehabilitation delivered in the early phase after Total Knee Replacement was associated with comparable outcomes at the end of the program and up to 26 weeks postsurgery.

(Harmer AR, Naylor JM, Crosbie J, Russell T. Land-based versus water-based rehabilitation following total knee replacement: a randomized, single-blind trial. Arthritis and Rheumatism 2009 Feb 15;61(2):184-191.)

DRINK TEA!

2009-08-30T11:44:00.000-07:00

More Reasons to include Tea in your daily diet:

Like fruits and vegetables, brewed teas contain natural antioxidants called flavonoids. Research suggests that antioxidants help the body protect itself from the harmful effects of “free radicals” which are molecules that can damage cells.
The American Dietetic Association included black and green tea as functional foods that possibly reduce the risk of coronary heart disease, as well as gastric, esophageal andskin cancers. Analyses of research showed that drinking three cups of tea daily reduced the risk for cardiovascular disease death or heart attack by about 10-12%.
Theanine, a unique amino acid found in tea, activates specific cells involved in the “first line of defense” cells of the immune system, which may reduce the risk of viral and bacterial infections suggesting that regular tea consumption may help support the body’s immune system. It also seems to help relax the mind allowing one to focus on the task at hand.

Sun is Beautiful

2009-06-04T20:31:00.001-07:00

So far, the sun has been beautiful and warm on class days. Get out and get your Vitamin D for at least 20 minutes while you exercise. After that, protect yourself from the sun. Come to class with hats to protect your face and head plus rashguard shirts to protect your body. It's a lot easier than putting on sunscreen all the time.

Get ready for Bootcamp Splash on Saturday at Braemar!

Happy June 1!!

2009-06-01T12:00:00.000-07:00

June Gloom starts off the month, but that won't keep Aqua Flexers and Stretchers from the water.

Happy and Healthy June to all!

Key Muscle Group for Great Knees + Workouts

2009-05-31T20:46:00.000-07:00

If your knees bother you when you bend ’em, here’s a natural way to help ease the pain: Get strong quads.

Research shows that strengthening these key leg muscles can actually help you maintain your cartilage -- the stuff that tends to break down as arthritis sets in. The result? Less knee pain.

Strengthen and Save
In a study of people suffering from knee osteoarthritis, having strong quadriceps protected against cartilage loss at a certain area of the knee called the lateral compartment of the patellofemoral joint. Quad strength didn’t seem to help cartilage in other important areas of the knee. Still, people with the strongest quads reported less knee pain and better physical function than people with the least strength in this muscle. Know what else is great for knees? Walking backward. (Real Age 6/1)

Walking in the water may seem easy, but is incredibly beneficial to your knees. You get resistance without pain. Try it, you'll see a difference. Start out with just a few minutes, then increase by 2 minute increments to push yourself. Try to walk for at least 30 minutes, forward and backward.

Want to strengthen your quads in the water? Do sets of 10 squats bending your knees as much as possible each time. Start with one set, then increase to 2, then 3. Walk in between sets. It's less boring. Here's to the knees!

Step out of June Gloom

2009-05-31T10:06:00.000-07:00

Step out of June Gloom and join us at the pool! It's a sure way to boost your endorphins and stay fit.

Laughter Works!

2009-05-21T09:06:00.000-07:00

Documented research has proved that laughter has enormous benefits on one’s physical, mental and emotional health. It is more than just a physical response. It is a great workout that boosts the immune system, increases circulation and the threshold for pain. Scientific studies show that laughter has positive effects on the heart, blood vessels, stress hormones, mental health and family relationships. These health benefits of laughter all contribute to smoother overall functioning, which in turn speeds injury healing and helps manage chronic pain. "He who laughs, lasts!"

10 Commandments for Reducing Stress

2009-04-12T18:03:00.000-07:00

1. Thou shalt not be perfect or try to be.

2. Thou shalt not try to be all things to all people.

3. Thou shalt leave things undone that ought to be done.

4. Thou shalt not spread thyself too thin.

5. Thou shalt learn to say "NO."

6. Thou shalt schedule time for thyself, and for thy supporting network.

7. Thou shalt switch off and do nothing regularly.

8. Thou shalt be boring, untidy, inelegant and unattractive at times.

9. Thou shalt not even feel guilty.

10. Thou shalt not be thine own worst enemy, but thine own best friend.

(Dr. Sarah Myhill, MD, UK-based, published January, 2009)

What Exercise Personality Type Are You??

2009-04-12T17:33:00.000-07:00

Are you a Square, Rectangle, Triangle, Circle, or Squiggle? Learning your exercise personality will help you achieve your exercise goals.

Squares love predictability and structured workouts.

Rectangles like structure, but need a social element in their workout.

Triangles are task-oriented and thrive on goals and competition.

Circles are social animals and talk throughout their workout.

Squiggles crave change and new activities to keep their interest

Do you see yourself yet? Maybe you're a mix of several types. Choose your type of workout (group fitness, personal trainer, etc.) based on your needs so you can achieve your goals.

(Adapted from Linda Shelton, speaker at this year's American College of Sports Medicine's Health and Fitness Summit)

Exercise Lowers Risk of Colon Cancer

2009-03-06T15:05:00.000-08:00

Just reported by Washington University School of Medicine and Harvard University that people who exercised (any physical activity) the most were 24% less likely to develop colon cancer than those who exercised the least. This study indicates that physical activity is truly protective against colon cancer. The benefits of exercise are for both men and women.

March is Women's History Month

2009-03-05T15:54:00.000-08:00

Let's celebrate some notable women: 1- Marie Curie, physicist and chemist, became the first woman to win a Nobel Prize in 1903; 2- Rachel Carson, biologist and ecologist, published the influential 'Silent Spring' in 1962; and 3- Jane Goodall, primatologist, founded the Jane Goodall Institute for Wildlife Research, Education and Conservation in 1977.

10 Longevity Tips

2009-02-26T15:23:00.000-08:00

According to Dr. Smith of the Jewish Home for the Aging in a recent article, living to 90 and beyond is pretty straightforward. He says, "the overall lesson is a simple one: Get out of bed in the morning and get active."

Apparently the Jewish Home has the highest number of residents living beyond 90. Based on their collective wisdom, here are Dr. Smith's top ten tips to increase your chances of reaching the century mark:

"1. Decide what is most important to you and focus on it. A lot of life's little annoyances don't seem so great if you keep your priorities straight.

2. Participate in some kind of physical exercise, depending on what your body will allow you to do.

3. Keep your mind sharp through mental exercise. The mind is a muscle. It must be used.

4. Have a balanced diet and pay attention to what you eat. In short, eat right.

5. Avoid isolation. Find someone to love and something to keep you engaged.

6. Relax. Don't let stress eat you up. The older people get, the more they seem to understand that it doesn't pay to sweat the small stuff.

7. Don't smoke at all and don't drink too much.

8. Remain spiritual. Believe in something.

9. Laugh every day. Happiness breeds contentment and laughter remains one of the best medicines.

10. Keep 'spice' in your life. Either in your food, your reading or your love life."

Makes a lot of sense!

Heart Awareness Month

2009-02-25T13:36:00.000-08:00

It's Heart Awareness Month so what have you been doing to keep your heart healthy?? Proper nutrition, exercise, reducing stress, and limiting alcohol consumption are all necessary to help your heart work properly. It's never too late to start an exercise and 'eating right' diet. Do it with a friend to keep you on track. Check magazines for ideas on recipes and exercises. Try something new. Whatever it is, DO IT!

Here's to a healthy heart and body!

Spice Up Your Knees with Ginger

2009-02-05T08:53:00.000-08:00

Believe it or not, ginger extract was tested and found to significantly help people with stiff, sore, osteoarthritic knees. It contains a complex mix of compounds that apparently helps thwart inflammation. It has anticancer powers, too. Ginger is also great for nausea. Use fresh ginger to marinate meats or chicken, make ginger fried rice, or even salad dressing. For more info, check out ChefMD's Big Book of Culinary Medicine by John LaPuma, MD.

New Fibromyalgia Medicine Approved

2009-02-03T16:26:00.000-08:00

The US Food and Drug Administration has approved Savella (mlnacipran) for the management of fibromyalgia. It has demonstrated significant improvements in multiple aspects of fibromyalgia, including pain, patient global assessment, and physical function. (National Fibromyalgia Association, January 30, 2009)

Good Morning Bloggers

2009-01-19T08:48:00.000-08:00

Good Morning Everyone. Have you started your New Year's resolutions yet? Are you off to a healthy start? This is a reminder to get going to make this a healthy year. Remember, you need to exercise at least 3 times per week with cardio and 2 times per week with strength training. How many are you doing? Post a blog and let me know. Need extra help? We can all help each other achieve our goals. Have a great day (especially in LA where it'll be 81 degrees!).

Water Aerobics Reduces Pain in Childbirth

2008-12-08T12:56:00.000-08:00

Importance of Vitamin D

2008-11-24T12:48:00.000-08:00

In the October, 2008 issue of the American Medical Association journal Archives of Neurology, researchers from Emory University School of Medicine in Atlanta report that men and women with Parkinson’s disease have a greater incidence of vitamin D insufficiency compared with Alzheimer’s disease patients and healthy people. The discovery adds another disease to the growing list of the conditions that have been recently associated with reduced levels of the vitamin.

AVOIDING MIDDLE-AGE WEIGHT GAIN

2008-11-11T21:22:00.000-08:00

As we age and our metabolisms slow, weight gain is inevitable if we don't do something to control it. Even if you're working out, you may need a new or more intense routine to keep the weight off (especially around the waist). So what can you do??

1. Increase strength training to 2-3 days per week for at least 30 - 45 minutes each session. Use weights, resistance bands, or noodles (in water) to strengthen muscles and bones and reduce fat around the waist.

2. Increase the pace and work harder each session. By increasing the intensity, the heart and cardiovascular fitness is improved.

3. Keep one day at a relaxed pace to avoid burnout. Choose a relaxing exercise for a comfortable pace to let yourself relax and even 'zone out'.

Don't forget that nutrition plays a key role in controlling weight gain. So, don't skip breakfast and maintain a healthy diet to see results. It may not be easy, but it's worth it!

9 Good Reasons Why You Should Get in the Pool

2008-09-16T21:42:00.000-07:00

Many believe that swimming and pools are strictly child's play or summer fun and that swimming is not an effective form of weight loss. This is not true! Even the US Masters Swimming says that swimming is a 'rigorous, effective fitness workout--and fun in the process."

Everyone can benefit from the water. Here are 9 good reasons to start splashing:

1. Heart Helper--Get cardiovascular conditioning

2. Balance Your Build--Swimming builds longer, leaner muscles and boosts metabolism

3. Cross-training--Avoid injury with a balanced workout routine

4. Increased Flexibility--Heated pools relax muscles, increase flexibility, and enable important stretching in addition to flushing out toxins preventing muscle tightness and soreness the following day

5. Strengthen Your Core--Develop core body strength

6. Endurance--Train for longer periods of time and burn more calories

7. Adventure--Explore the relaxing joys of clean, indoor and outdoor pools

8. Social Outlet-- Meet people with mutual interests, find peer motivation and professional coaching to increase your performance results

Finally....

9. Weight Loss--It's easy to push yourself and get in the water. Putting on your swimsuit may actually motivate you to shed a few pounds too.

Swimming and water exercise can add to your quality of life. Start splashing!!

(Adapted from Active.com article)

Go Organic with 12 Foods

2008-06-01T15:37:00.000-07:00

Go Organic!

Reducing exposure to pesticides is increasingly important to maintain health. Make sure you go organic or at least no pesticides with the following 12 foods. They are the most pesticide absorbant foods.

1. Fruits
-Peaches, nectarines
-Strawberries, cherries
-Apples, pears
-Imported grapes

2. Veggies
-Spinach, lettuce
-Potatoes, celery
-Sweet bell peppers

Gas, food, clutter--HELP!

2008-06-01T15:31:00.000-07:00

Gas and food prices are climbing. Clutter is taking over our homes. Here are a few great websites to check out:

1. www.couponcart.com or coolsavings.com for deals on frequently purchased items
2. www.gasbuddy.com for the lowest gas prices in your area
3. www.catalogchoice.com to unsubscribe from catalog mailings to reduce clutter and save the environment

New Medicine for Migraines

2008-04-26T10:43:00.000-07:00

FDA Approves Combination Sumatriptan/Naproxen Sodium for Acute Treatment of Migraine

NEW YORK -- April 17, 2008 -- The US Food and Drug Administration (FDA) has approved a combination pill, sumatriptan/naproxen sodium (Treximet) for the acute treatment of migraine attacks with or without aura in adults. This is the first and only migraine treatment that combines 2 therapies in 1 tablet -- a triptan and an anti-inflammatory pain reliever -- thereby targeting multiple mechanisms of migraine. The combination pill contains sumatriptan 85 mg and naproxen sodium 500 mg.In clinical trials, a significantly greater percentage of patients achieved migraine pain relief at 2 hours with the sumatriptan/naproxen combination compared with sumatriptan 85 mg or naproxen sodium 500 mg alone. In addition, the combination pill provided more patients with sustained migraine pain relief from 2 to 24 hours compared with the individual components. The new pill will be available in mid May, 2008.

Bad Eating Habits: Skipping Breakfast and Craving Sugar

2008-04-24T08:31:00.000-07:00

Bad Eating Habit: You skip breakfast.The Fallout: You’ll probably have a lousy morning, as well as a higher chance of overeating later on. “Blood sugar usually drops overnight, so your brain is running on empty until you eat in the morning,” says Ellie Krieger, R.D. Studies have shown that cognitive skills and memory improve once you’ve fueled your foggy morning brain. Recent research shows that breakfast skippers tend to eat more calories during the day than do people who don’t skip. Eating breakfast may actually help you achieve and maintain weight loss.

The Fix: Breakfast doesn’t have to be a drawn-out affair, but try to eat about an hour or two after you get up. Aim for 250 to 400 calories, and include at least one serving of whole grains, a source of protein, and one serving of fruit, says Tara Gidus, R.D. If you’re habitually short on time, stock the kitchen with easy-to-make breakfast foods, keep packets of oatmeal at the office, or place a standing order at a café so you can make a pickup on your way to work.

Bad Eating Habit: You crave sugar. The Fallout: A package of candy may give you a burst of energy, but then you’ll be smacked down by a post-sugar slump. What’s more, a sugary snack is usually empty calories, providing few of the nutrients you need, says Krieger. This, she says, may explain why it’s possible to be both obese and undernourished.

The Fix: You don’t have to go off the sweet stuff completely — just find some good substitutions now and then. Unsweetened dried fruit (like tart cherries or mangoes), peanut M&M’s (a little protein mixed with sugar can help fend off the energy dip), and even a handful of lightly sweetened whole-grain cereal are all good swaps for candy or cookies. And since added sugar sneaks its way into many foods — including bread, cereal, and yogurt — read labels and seek out versions of your favorites with less sugar. Buy unsweetened drinks and add your own sugar. (Presweetened iced tea can contain as much as 10 to 12 teaspoons per bottle.) Or opt for sugar-free.
(Source: Real Simple, April, 2008)

Green Fertility: Balsamic Vinegar has lead...

2008-04-22T19:48:00.000-07:00

Green Fertility: Balsamic Vinegar has lead...

Social Connections Lead to Happiness and Stronger Brains

2008-04-18T07:36:00.000-07:00

It turns out that connecting with other people not only makes us feel happier, it also strengthens memory and intellectual performance, as shown by a recent study. Just 10 minutes of interaction was enough to make a difference.

10 Reasons to Lift Weights

2008-04-15T07:07:00.000-07:00

Most of us know that strength training is important, but that doesn't make it any easier to do it. It may help to know why strength training is so important and all the ways it can help you look better and feel better.

1. It helps you lose fatWhen you lift weights, you build lean muscle tissue which is more metabolically active than fat. When you increase your muscle, you also increase metabolism which means you're burning more calories throughout the day. Regular strength training is just as important as cardio exercise for losing fat and getting fit.

2. It makes you strongIt may seem obvious that lifting weights can make you stronger...but what some people forget is that it doesn't just make you strong for your workouts, it makes you stronger in other areas of your life as well. When you lift weights on a regular basis, everything else becomes a little easier too - carrying groceries, housework, gardening, carrying the kids, etc. And, don't forget, it doesn't just make your muscles stronger, it makes your bones stronger too which can help reduce or even manage osteoporosis.

3. It reduces your risk of injuryThe nice thing about strength training is that it strengthens everything, not just your muscles and bones. When you lift weights, you also strengthen connective tissue - the ligaments and tendons that keep your body moving well on a regular basis. Strengthening your connective tissue will help you continue to operate in peak condition and protect your body from injuries.

4. It can reduce arthritis painRecent studies have shown that arthritis sufferers who lifted weights actually reduced their joint pain. By strengthening the muscles, they were able to cushion and protect the joints during impact activities like walking. And don't forget...most physical therapy programs incorporate strength training to help rehab a multitude of injuries, which just proves that lifting weights can make a difference in getting better and having a better quality of life.

5. It increases balance, stability and flexibilityWhen we don't preserve muscle mass with strength training, what happens when we grow older? We lose muscle mass and that's often what leads to weight gain and loss of balance and flexibility. Lifting weights can help you work your joints through a full range of motion, keeping them strong and flexible and keeping you steady on your feet.

6. It can make you better at sportsMost athletes these days follow some type of strength training program to keep them strong and avoid injuries. Training specific to your sport can also help you improve your power, strength and speed to make you a better athlete. Even kids and teens often benefit from some type of strength training when it comes to playing sports

7. It makes you feel better about yourselfAccording to some studies, both men and women feel better about themselves when they lift weights. By getting stronger and noticing changes over time like being able to lift more weight and do more exercises, both men and women build confidence and, especially for women, improve body image. Lifting weights, along with other types of exercise, also helps build confidence and can even help manage symptoms of depression and anxiety...a great way to deal with stress in a healthy way.

8. It can help lower blood pressureSome studies have shown that regular strength training can help reduce high blood pressure over time, so this may become another way (aside from cardio exercise) to help treat high blood pressure in some people. If you do have high blood pressure, I don't have to remind you that you should always talk to the doc before doing any new activities (but I am anyway). But, if you get the okay, consider starting a basic program along with other recommendations from your doc for helping reduce your blood pressure.

9. It adds challenge and interest to your routineIf you've been doing the same cardio workouts for a long time, that can get a little boring. Strength training is a great way to spice things up and add a completely different challenge to your body. The nice thing about strength training is that it offers so many ways to set up your workouts...there's always something new to try and you never run out of new exercises, different types of resistance, new routines and a variety of ways to work your body.

10. It makes your life betterOne thing that often surprises people after they start lifting weights is how it trickles into other areas of their lives such as working in the garden without back pain or walking up the stairs without aching knees. It's those little improvements that offer the greatest rewards and it doesn't take much time with weights to see and feel those kinds of improvements.

Created: June 21, 2007, Paige Waehner

Stress Awareness Day, April 16

2008-04-14T08:27:00.000-07:00

We throw around the word "stress" so often in just everyday speak (you're stressing me out!), that we often trivialize the real impact it has on our lives. In fact, 66% of Americans say they are likely to seek help for stress as it is so problematic, with over a third of us claiming that we are living with "extreme" stress. Why such stress? 75% of Americans claim that work and money are causing it. Stress can lead to heart attacks / heart disease, cancer, immune system problems, accidents, depression, suicide, lung issues and more. Stress levels have been increasing steadily, with now more than 3 of 5 doctor visits – globally – being directly related to stress problems.

So what can you do?? First, recognize that you're under stress. Second, identify the stressors in your life. Third, make a plan to deal with the stressors (notice I didn't say eliminate since that can be almost impossible). Fourth, incorporate exercise and good nutrition into your daily lifestyle. You all know how great the water feels once you get to the pool. Make a commitment to come regularly. Supplement your water exercise with walking (your dogs will thank you!), elliptical machine workouts, or whatever sport you love (tennis is mine!). Have fun and make social connections. The more you give of yourself, the more you get back. Your body will thank you and you'll feel great as your endorphins are released.

You are in control of your life and body. Take control now and reduce your stress.

Physical Activity Is Natural Pain Reliever For Arthritis

2008-04-10T20:18:00.000-07:00

It may seem counterintuitive to exercise when suffering with joint pain, but physical activity is actually a natural pain reliever for most people suffering from arthritis according to a recent study published in Arthritis Care and Research journal. The study concluded that regular exercise is effective in significantly improving and managing arthritis pain.

Arthritis is projected to increase by 40 percent, affecting 67 million Americans, in the next two decades. Participants in the study reported a decrease in pain and fatigue, an increase in upper and lower extremity function, and an increase in strength after participating in a basic, eight-week exercise program. Exercising for joint health is different than exercising for cardio health. People living with arthritis don't have to sweat to achieve success. "Even minor lifestyle changes like taking a 10-minute walk three times a day can reduce the impact of arthritis on a person's daily activities and help to prevent developing more painful arthritis," explains Patience White, M.D., chief public health officer of the Arthritis Foundation. "Physical activity can actually reduce pain naturally and decrease dependence on pain medications."

New Discovery for Fibromyalgia

2008-04-02T07:14:00.001-07:00

Mar 10, ANN ARBOR, Mich. - Researchers at the University of Michigan Health System have found a key linkage between pain and a specific brain molecule, a discovery that lends new insight into Fibromyalgia, an often-baffling chronic pain condition. In patients with Fibromyalgia, researchers found, pain decreased when levels of the brain molecule called glutamate went down. The results of this study, published in the March issue of Arthritis and Rheumatism,* could be useful to researchers looking for new drugs that treat Fibromyalgia, the authors say.

The 'Anti-Cancer' Effect

2008-03-31T07:49:00.000-07:00

According to the American Institute for Cancer Research (AICR) and World Cancer Research Fund International, making changes int he way we eat, lose weight, and are physically active can prevent six separate types of cancers and their recurrence.

Recommendations from the AICR:

1. Lose weight by limiting sugary drinks and foods that promote weight gain. Excess body fat is linked to 6 cancers: colon, kidney, pancreas, esophageal, and endometrial, and post-menopausal breast cancer.

2. Eat more fruits and vegetables. Diets low in fruits and veges cause the following cancers: mouth, pharynx, esophagus, lung, stomach, colon, and rectum. There is a probably link to cancers of the larynx, pancreas, breast, and bladder.

3. Limit alcohol. Alcohol is linked to cancers of the mouth, pharynx, larynx, and esophagus as well as colorectal cancer in men and pre and post menopausal cancer in women. Probable link to liver and colorectaal cancer in women.

4. Limit red meat. Avoid processed meat. Eating above 18 oz. of red meat per week raises colorectal cancer risk by 15%.

5. Limit salt intake. Probably cause for developing stomach cancer.

6. Be physically active every day.

(Rachel Beller, Beller Nutritional Institute, AICR report at www.dietandcancerereport.org)

Burn More Calories in Water

2008-03-30T20:58:00.000-07:00

Did you know??

Because of its greater density, peoples burn more calories while exercising in water than on land. For example, Walking on land for half an hour burns 135 calories and walking in deep water for half an hour burns 264 calories.

Keeping in Shape in Older Age more difficult for Women

2008-03-30T14:06:00.000-07:00

According to Washington University Medical School studies, maintaining muscle and keeping in shape is more difficult for older, post-menopausal women. The new results underline the importance for older women of eating plenty of protein such as eggs, fish, chicken and lean red meat, in conjunction with resistance exercise.

Maintaining muscle is crucial in reducing the risk of falls -- one of the major causes of premature death in elderly people. From the age of 50 onwards, people lose up to 0.4 per cent of muscle mass every year making them less mobile, more prone to fractures and at higher risk of a potentially life-threatening fall. Half of all elderly people who suffer a serious fall die within two years. But it is thought the number of falls could be reduced if muscle mass could be more effectively maintained so that hips and knees remain strong and well supported.

Up until now, scientists have found no differences between men and women in muscle protein synthesis -- the process by which the body builds muscle. But the latest research has found that in their mid- to late-60s, the female body's response to food and exercise starts to decline. Women are particularly at risk of muscle loss because they tend to have less muscle and more fat than men in early and middle age -- so they are nearer to the 'danger' threshold of becoming frail when they reach their 50s and 60s.

Michael Rennie, Professor of Clinical Physiology at The University of Nottingham, said: "Rather than eating more, older people should focus on eating a higher proportion of protein in their everyday diet. In conjunction with resistance exercise, this should help to reduce the loss of muscle mass over time.

Cut Fat and Carbon at the Same Time

2008-03-03T19:56:00.000-08:00

It turns out that fighting global warming is good for the waistline. If every American spent 30 minutes a day walking or cycling instead of driving, the citizenry would collectively cut carbon emissions by 64 million tons and shed 3 billion pounds of excess flab, according to Paul Higgins of the American Association for the Advancement of Science.

Trim even more by trading in that T-bone for tofu--livestock production produces 18 percent of the world's greenhouse-gas emissions, according to the United Nation's Food and Agricultural Organization.

(Sierra Club)

Tips from tennis pros

2008-02-28T08:24:00.000-08:00

Other sports, like tennis, are great for your body and mind. Here are some tips from the pros.

How to get fit and stay healthy on the courts:

Take lessons to learn proper techniques
Play with friends to keep it social
Maximize time on the courts
Keep hydrated
Eat proper/nutritious food
Start out by playing two days a week
Allow body to get used to movements
Give body some time to rest
Maintain a positive outlook
Wear proper tennis gear, shoes

Aquatic Exercises May Ease Fibromyalgia

2008-02-28T08:03:00.000-08:00

Study found that exercise in heated pool brought relief from chronic pain

FRIDAY, Feb. 22 (HealthDay News) -- Regular exercise in a heated swimming pool can benefit people with the common, painful condition fibromyalgia, a new study suggests. Symptoms of fibromyalgia include chronic and severe pain and tenderness in muscles, ligaments and tendons; neck and shoulder pain; sleep problems; anxiety and depression. Women account for more than 90 percent of people with fibromyalgia, which has no known cause or cure. Current treatments include painkillers, exercise, relaxation therapy, and low-dose antidepressants, according to background information in a news release about the study, which was published Feb. 21 in the journal Arthritis Research & Therapy.
The study from the University of Extremadura in Spain and the University of Evora, Portugal, included 33 women with fibromyalgia -- 17 did supervised one-hour exercise sessions in a heated pool three times a week for eight months, while the other 16 did no aquatic training.
The researchers found that the long-term aquatic exercise helped reduce fibromyalgia symptoms and improved the women's health-related quality of life. In an earlier study, the same researchers found that a short-term exercise program helped ease symptoms, but pain returned when patients completed the exercise regimen.
"The addition of an aquatic exercise program to the usual care for fibromyalgia in women is cost-effective in terms of both health care costs and societal costs," and "appropriate aquatic exercise is a good health investment," the researchers wrote.

Client Comments

2008-02-10T22:07:00.000-08:00

Hi Debbie -
I just wanted to let you know how much better I am feeling since I began your classes. I have a loooong way to go, but not only do my legs ache less, I can actually bend them when I walk instead of walking with stiff legs. I now can walk up my stairs (the majority of the time) like a normal person, instead of putting one foot on the stair and then the other on the same stair, etc! I am also trying to take walks with my dogs and my spirits are so much better, too!I was at my worst , both physically and emotionally at the time I met you. Now that I am doing something positive to help myself get better, I do not feel as if my situation is so hopeless!

Before you & your class, I was wondering if I could ever live a normal life again!I still have my doubts at times, but the fact that I am able to do more physically makes my emotional state so much better, which makes me want to do more physically, which helps my emotional state................So, THANK YOU so much! Whenever I picture you in my mind, you have the biggest smile on your face! I guess that's because whenever I see you, you smile your wonderful smile at me! It is great to smile and laugh again!!!I will be forever grateful to you! You have changed my life!

Tips on Burning Fat and Feeling Better!

2008-02-01T08:00:00.000-08:00

1. Do aerobics in the morning for about 20 minutes.
2. Don't starve yourself.
3. Eat six times a day.
4. Workout consistently.
5. Eat protein and carbs each meal.
6. Avoid Corn Syrup and High Fructose Corn Syrup.
7. Prepare meals ahead of time.
8. Keep alcohol to a minimum.
9. Snack frequently but wisely. (i.e. air popped popcorn instead of a snickers bar)
10. Build more muscle. (every pound of muscle burns 50 calories just doing nothing!)
11. Watch the fat content.
12. Eat nuts raw.
13. Watch out for salad dressing.
14. Forget the potato chips. (eat baked chips if you have the urge to crunch)
15. Cut back on carbs at night.
16. Read and act!!! "Knowing what to do and doing what you know are two entirely different things!"

(adapted from AKWA, Oct/Nov, 2007, Adita Yrizzary, BS, CPT)

Recognize a Stroke, Save a Life

2008-01-11T08:23:00.000-08:00

Remember the "3" steps, STR . Read and Learn!

Sometimes symptoms of a stroke are difficult to identify. Unfortunately, the lack of awareness spells disaster. The stroke victim may suffer severe brain damage when people nearby fail to recognize the symptoms of a stroke.

Now doctors say a bystander can recognize a stroke by asking three simple questions:

S * Ask the individual to SMILE.
T * Ask the person to TALK and SPEAK A SIMPLE SENTENCE (Coherently)
(i.e. It is sunny out today)
R * Ask him or her to RAISE BOTH ARMS.

If he or she has trouble with ANY ONE of these tasks, call 999/911 immediately and describe the symptoms to the dispatcher.
New Sign of a Stroke -------- Stick out Your Tongue
NOTE: Another 'sign' of a stroke is this: Ask the person to 'stick' out his tongue.. If the tongue is 'crooked', if it goes to one side or the other , that is also an indication of a stroke.

New Year's Resolutions

2008-01-10T07:47:00.000-08:00

It's the New Year and everyone is making resolutions. So what's yours?? Are you going to eat more nutrionally, exercise regularly, not yell as much, stress less, enjoy reading a book, spend more time with friends, or just stay the same??? Reflecting on the past year is as important as making resolutions. Try to keep your resolutions simple and achievable. Here's a few of my resolutions to help you get started: read a book each month, keep organizing and cleaning out the old stuff, take my vitamins and supplements regularly, praise and not criticize my kids and husband, and stay connected to friends and family.

So get going now! If exercise is on your list, try the water for a great workout and less stress on your body. Need more help, post a blog.

Happy New Year!

Warm Relief for Aches and Pains

2007-12-19T22:09:00.001-08:00

Simply fill a clean sock with uncooked rice or beans and heat it up in the microwave. You can use them in bed, on the sofa while reading, or directly on your body to relieve an ache or pain.

Fill'er up!

2007-12-19T21:34:00.000-08:00

Fill 'er up: Next time your shampoo, body wash, or lotion bottle is empty, take it to a store that sells those items in bulk and fill your container. Many co-op and eco-minded grocery stores offer this option. Also look for "refill packs" when available for products such as diaper wipes: They use up to 90 percent less packaging than regular, hard-plastic containers.

Going Green

2007-12-16T19:34:00.000-08:00

Ditch the disposables and use cloth handchiefs and dish towels instead. At the very least, look for paper products made from recycled content. According to manufacturer Seventh Generation, if every household in the United States replaced just one box of 85 sheet virgin fiber facial tissues with 100 percent recycled ones, we’d save 87,700 trees and 31 million gallons of water.

60 Second STRESS BUSTERS

2007-10-08T20:14:00.000-07:00

What you can you do about stress?
Reduce stress in 60 seconds or less:
Deep Breathing:
Sit still and take three deep, slow breaths. Try to empty your mind of any thoughts. Concentrate on the breath entering and exiting your nostrils. Feel the air going in and out. Breath deeply and count your breaths backward, starting at 15.
Time Out
When you find yourself in a stressful situation, count to ten before you react. The slower you count, the better this works.
Mental Vacation
Close your eyes. Mentally place yourself in an environment that gives you peace and pleasure. Visualize your fantasy place and what you would do there.
Body Scanning
Yikes. As if your mental stress weren't enough, your body is tensing up and making it worse. Close your eyes and do a mental scan of your body, head to toe. Notice where your body is reacting to stress, then move that area to increase blood flow. If your neck is wired, for example, do head circles. If your shoulders are tight, do shoulder shrugs.
Muscle Releases
Choose a major muscle or an area of tension. Tighten and relax it for 60 seconds.
• Thigh: Extend your leg and contract and release the quadriceps muscles.
• Abdominals: Sit up straight and inhale, lifting the rib cage. Exhale into a very slight crunch, contracting the abs.
• Chest and back: Wrap your arms around yourself as if you were giving yourself a well- deserved hug. Walk your fingers toward your shoulder blades. Pull your shoulder blades as you curl forward, tightening the chest and stretching the back. Then reverse by rolling your shoulders back, squeezing your elbows together behind you.
• Face: Open your face wide--wide eyes, wide jaw--then scrunch it tight. Caution: Only the least inhibited should do this one in public in a well-lit place!
If you've got more than a minute to spare--you're stuck on a plane or bus, for example--you can keep on tightening and releasing different muscle groups. Five minutes will make you feel like a new person.

The Strengths of Building Muscle for Arthritis Sufferers

2007-07-20T13:56:00.000-07:00

Lift weights with sore joints? Yeah, Right. You might think that lifting weights is harmful for people with arthritis. But think again. Building strength has built steam as a great way to help people with arthritis function better and end soreness, stiffness and pain. Studies show that weight training improves endurance, gains lean body mass and looses fat from the abdomen, back and chest.

(taken from an article written by Donna Rae Siegfried Posted 2/17/07, Arthritis Foundation News)

4 PILLARS OF GREAT HEALTH

2007-05-22T19:54:00.000-07:00

SUPPLEMENTATION, DIET, EXERCISE, AND MENTAL HEALTH =

4 PILLARS OF GREAT HEALTH

Incorporate vitamins and supplements into your daily health regiment.

Fortify your body daily with natural foods (make it colorful) and beverages in your diet.

Physically challenge your body beyond your required daily activities with regular exercise.

Mental health is how you feel about yourself, your relationships, your surroundings, your spirituality, your stress management, and your self-fulfillment.

JUST PLANE STIFF

2007-05-18T08:34:00.000-07:00

For all the travelers this season, sitting on a plane is tough on our joints. Here are some tips from the Physical Therapy Association to keep prevent stiffness and pain. Do each of them 5-10 times throughout the flight.

1. Heel raises: Sit with feet flat on floor, lift heels off floor, hold for 5-10 seconds and lower

2. Ankle circles: Lift one leg slightly off ground and circle foot clockwise counterclockwise each 15 times, repeat with other leg

3. Overhead stretches: Reach arms straight up and stretch for 10 seconds, lean to left and then right, bend at waist, open and close hands, circle wrists as your stretch

4. Back Twists: Reach right arm across body and grab the left armrest. Slowly turn body and head as far to left as comfortable and hold for 5-10 seconds.

5. Curl downs: Pull stomach and chin in while sitting and gently curl your body down very slowly, reaching hands toward the floor. Hold 5-10 seconds and slowly uncurl.

Happy travels!

DID YOU KNOW????

2007-05-01T21:18:00.000-07:00

1. People who exercise regularly are at lower risk for obesity and heart disease.

2. Vigorous exercise is most effective to lower blood pressure, raising one's aerobic capacity, and improving insulin sensitivity.

3. HDL cholesterol, the healthy one, increases an average of 4.6% with exercise.

4. Exercise can decrease falls resulting in injury by 30%, and can reduce the risk of hip fracture 20-40%.

5. Regular exercise lowers the amount of estrogen circulating through the body in the bloodstream. Less estrogen equals less fuel for breast cancers.

6. Exercise pares off hormonally active fat tissue.

Living Life

2007-03-18T17:02:00.000-07:00

"The key to a vibrant existence is making the most of available power sources, such as nutrition, exercise, vitamins, herbs, lifestyle enhancement, and spiritual practice." (H. Dowdle)

Why Water Exercise?

2007-02-09T21:38:00.000-08:00

Joints hurting? Muscles sore? Back stiff? All these ailments and more are soothed in warm water exercise. You'll regain range of movement, increase your blood circulation, relieve stress on joints and muscles, and improve your coordination and balance. In addition, you'll build strength with the resistance of the water keeping your bones strong and healthy as well as the muscles around your joints.

Sound good? You can achieve all this and more in the warm, buoyant water. 'No pain, but gain' is the new mantra.

TOP 10 REASONS TO GET SPLASHING:

1. improve overall health and fitness

2. increase energy

3. improve sleep

4. control weight

5. strengthen your heart

6. improve your self-esteem

7. reduce bone density loss

8. reduce pain

9. improve flexibility

10. have fun and laugh

Remember, 'NO PAIN, BUT GAIN'.

Welcome

2007-02-07T07:58:00.000-08:00

Welcome to my new blog focusing on water fitness and therapy. Aqua Flex'n Stretch is my company, and I'm an aquatic trainer for groups and private individuals. My classes are an 'All in One' combo of strength, cardio, and flexibility training. We focus on overall health and wellness. Also known as 'The Body Shop', since everyone has some ailment at some point, the classes maximize fun and laughter while doing even the hardest crunches in the water. The secret to success in any exercise program is having fun, making social connections, and feeling good and energized.

I look forward to your insight and comments. Remember to laugh throughout the day, since 'he/she who laughs, lasts'.

DG