We recently hosted a Fitness & Training Conference at the Multnomah Athletic Club in Portland OR and flew in an international presenter, Hayley Hollander, from Chicago, IL. She spoke on a variety of topics sharing cutting edge health and fitness info and I thought I’d share some of her tips on, managing menopause.
She pointed out that…..
…….managing the effects of menopause can be up to a 20 year process which is a big chunk of our lives so we definitely want to understand what’s going on in our bodies and do what we can to prevent, reverse or minimize any negative symptoms.
The highlights including the importance of Strength Conditioning and High-intensity Interval Training to offset the negative symptoms of Menopause. She also outlined the most important strength exercises for women to include in their strength training routine on a weekly basis which include:
- Overhead Press
- Bicep Curl
Each of these exercises provide specific benefits in terms of either loading the spine or the hips, strengthening the lower body and our ability to move in a manner that promotes our ability to function in life, strengthening the postural muscles and improving our posture and alignment, strengthening the core, conditioning our upper body, and improving our ability to move through space. Read more on Managing Menopause…
Over the last few weeks, we have discussed methods for overcoming the Winter Blues that many people experience at this time of year. We talked about the most effective forms of exercise, the importance of sleep and how critical it is to manage your stress. Today, I wanted to talk about something that really should seem pretty obvious but maybe reviewing some of these action steps will help you to put these tips to the top of your priority list for maintaining your energy and bright personality through the cold and dreary months. That’s right….lets get hot to deal with the cold!
It’s really not that cold if you are wearing the proper clothing. So think sweaters, warm socks, thick tights and fuzzy boots. If you are exercising Read more on Get Hot To Deal With The Cold!…
Improve Your Balance:
Consider these statistics:
- One in three adults over the age of 65 will fall at least once a year.
- Twenty percent of persons 75 years or older require medical treatment due to falls and over 50% of those hospitalized from a fall will die within one year of the fall due to secondary complications.
Read more on Improve Your Balance – It IS Important!…
Soccer players are amazing athletes possessing exceptional speed, agility and kicking, jumping and throwing power. The following drills will enhance performance in all components of the game. Click on the link below for photos and descriptions of all exercises.
Read more on Exercises for soccer players…
Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Click on the link below to learn exercises to enhance performance and minimize injury.
Read more on Exercises for baseball players…
Heading down to your local community pool for a relaxing swim is an activity that many look forward to. But if want to swim with more strength and greater efficiency and avoid feeling like you’re about to drown, click on the link below for some exercises to improve your swimming performance.
Read more on Join me at the pool?…
Many people are nervous initially to in-line skate because of a fear of falling. But if you spend some time working on your balance, you can feel confident strapping on a pair of skates and cruising to an awesome workout for your hips and thighs.
Read more on Are you inline?…
There’s nothing like fresh mountain air and beautiful terrain. But hiking can be hard on your body and knees if you’re not conditioned — especially with the challenging inclines around the Columbia River Gorge, Mount St. Helens and Mount Hood. So try some of the following exercises to get you in tip-top hiking shape. Click on the link below for exercises and photos.
Read more on Take a Hike!…
Spring is in the air, and many of us are now realizing summer is on its way. Tennis, cycling, jogging, golfing, in-line skating, baseball, swimming, hiking … I can’t wait!
With the longer days, many of us have a renewed sense of energy. So, along with the spring cleaning you may be tackling around the house, it’s time to get your body in tip-top shape if you want a fun-filled summer. Over the next several weeks, I will provide a number of exercises to prepare you for your favorite summer activities. Today we’ll begin with golf.
Read more on Spring Training to Lower your Golf Score…
Spring is on the way and the longer days give many people a renewed sense of energy and many will start a spring training program. But did you know that 70% of people who start an exercise program drop out within the first two to three months? These are not good odds! It’s now widely accepted that the problem has nothing to do with the person but rather with the process. You see, most people who want to start exercising just start. Imagine if you wanted to build a house. You’d start out with an architectural plan first to know exactly what you wanted your house to look like. Or what if you wanted to start a business? The banks would require a business plan first, right? They’d want to ensure that you’ve really thought it through carefully and you’ve got a good plan to enhance success. Well, these same guidelines apply to exercise. You’ve got to have a plan for success. This is why the first few months of your fitness experience are so important. This is when most people drop out. You definitely want to focus on getting past this initial stage to the point where you’re experiencing great results – and that alone, will help to motivate you to keep going. The problem is most people stop exercising before they even had the chance to see the changes to their body. Let’s not let that happen to you!
After working with various clients for a number of years, I’ve noticed a number of characteristics that separate those who succeed with their fitness program from those who do not. Those who succeed buy into the “Four Laws of Success”. You must be ready to accept these laws without exception.
Read more on Laws of Success with your exercise and nutrition program…