Function to Fitness

New Home for Function to Fitness Blog!

noreply@blogger.com (Margaret Martin) — Thu, 4 Mar 2010 13:38:00 -0500

The Function to Fitness Blog has moved to a new location!

All new posts are being placed in this newer location and you will also find the archive of blog posts from this blog location.

Please visit us at our new blog home! Hope to see you there.

Horse Stance - Part Two

noreply@blogger.com (Margaret Martin) — Mon, 1 Feb 2010 14:26:00 -0500

The Horse Stance is an excellent exercise to build deep core spinal stabilization. I encourage many of clients who visit me at Function to Fitness Physiotherapy and Personal Training in Ottawa to incorporate it into their training program.

If you saw my Horse Stance - Part One video and did not find the exercise challenging enough, then you are ready for the more advanced (and challenging) positions demonstrated in Horse Stance - Part Two. Even if you are not ready for the more advanced and demanding poses in this video, your should still take a look so that you can see how you can progress with this exercise.

One important note: It is important that this exercise be executed properly to receive the maximum benefit. As a result, it important that you work with a Personal Trainer or Physiotherapist that knows how you should do this exercise and understands your personal capabilities.

The Horse Stance - Part One

noreply@blogger.com (Margaret Martin) — Mon, 25 Jan 2010 11:23:00 -0500

The Horse Stance is a very important exercise and should be considered as one the staples of anyone's exercise program. It is one of the most valuable exercises in terms of strengthening the deep stabilizer muscles around the spine. I encourage all of my physiotherapy and personal training clients to make it part of their personal training exercise program. This video is the first of a two part series on the Horse Stance in which I cover the basic position and moves. In Part Two, I will cover more advanced positions.

The Plank Exercise: On Your Hands or Your Forearms?

noreply@blogger.com (Margaret Martin) — Mon, 11 Jan 2010 14:08:00 -0500

The Plank Exercise is frequently used by many personal trainers to build core strength. But it also is effective for weightbearing through the wrist and forearm (important to people with osteoporosis to reduce the risk of fracture in case of a fall) as well as developing shoulder stabilization.

In the following video, I discuss the benefits of performing the plank exercise with either your hands or forearms for support.

Remember that your exercise program should reflect your fitness goals and capabilities. In the case of the plank exercise, if your goal is core abdominal strength then you should choose the lower angle position. If your goal is to develop shoulder strength and reduce your risk of fracture from a forward fall, then the elevated plank stance is probably more appropriate.

It is extremely important that you work with a Personal Trainer who understands your medical background and your fitness goals. Together you will achieve your fitness goals - safely and effectively.

The Last 15 - A Review

noreply@blogger.com (Margaret Martin) — Mon, 28 Dec 2009 14:06:00 -0500

You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is.

Ellen Degeneres

While most have you have enjoyed the Holiday Season, a number of you are most likely thinking that you need to get your fitness and nutrition routine back on track. Whether it is losing the "last 15 pounds" of fat or wanting to kick start a program to get you on your path to your ideal weight goals, The Last 15, a book by Joey Shulman (a Chiropractor and nutritionist), provides sound advice on achieving your healthy weight.

I read the book over the Holiday and I will summarize the key points in the book in this article.

If you follow these steps for the next thirty days (some of us will take longer depending upon a number of factors), you will be on your way to a healthier you! Remember nothing taste as good as lean feels!

The book identifies ten steps to resetting your metabolic code in thirty days:

Start your day with breakfast
Eat protein rich foods at every meal and snack
Eat ONE serving of high fiber, whole grain per day, preferable at lunch.
Eat colourful vegetables throughout the day.
Eat a sprinkling of good fat at every meal and snack.
Eat two servings of fruit each day.
Drink 8 glasses of water.
Do not eat past 7 PM.
Pick two treats per week.
Exercise!

1. Importance of Breakfast
Ms Shulman suggests several 300 calorie breakfast options:

Blueberry Yogurt Crunch

one half C low fat yogurt + one half C berries + 2 tsp walnuts sprinkled on top

Berry Banana Smoothie

5 oz 1% milk + one half banana + one half frozen berries + 1 scoop whey protein isolate (vanilla) + 1tsp flaxseed oil

Cottage Cheese Fruit Crunch

one half C 1% cottage cheese + one half C berries+ 1 small banana + 4 Tbsp bran cereal

Banana Nut Butter Spread

1 slice whole grain bread + 1 Tbsp nut butter (almond, peanut) + one half banana

Cheesy Eggs

2 eggs + 2 egg whites + chopped onion/green red pepper/zucchini and mushrooms + 2 oz grated low fat cheese

2. Eat Protein Rich Foods
At each meal and snack ask yourself: "what is my protein source?" Meals should have 30 to 50 grams of protein while snacks should have 5 to 10 grams of protein. (Smaller framed women are at one end of the quantity spectrum, while larger more muscular men are at the other end). Your lean body mass and activity level can help you fine tune the total amount of protein. Ask me for help in this area if you have not been given your protein goal.

Not only does protein support muscle growth, tissue repair, and hormonal and immune system function, 25 to 30% of the calories obtained from protein get used up in digesting it (compared to 10% in carbs). An ounce of meat or fish has approximately 7 grams of protein. Here is a list of protein sources to choose from:

Beef

Hamburger patty, 4 oz equals 28 grams protein
Steak, 6 oz equals 42 grams
Most cuts of beef equates to 7 grams of protein per ounce

Chicken

Chicken breast, 3.5 oz equals 30 grams protein
Chicken thigh equals 10 grams (for average size)
Drumstick equals 11 grams
Wing equals 6 grams
Chicken meat, cooked, 4 oz equals 35 grams

Fish

Most fish fillets or steaks are about 22 grams of protein for 3 and one half oz (100 grams) of cooked fish, or 6 grams per ounce
Tuna, 6 oz can equals 40 grams of protein

Pork

Pork chop, average equals 22 grams protein
Pork loin or tenderloin, 4 oz equals 29 grams
Ham, 3 oz serving equals 19 grams
Ground pork, 1 oz raw equals 5 grams; 3 oz cooked equals 22 grams
Bacon, 1 slice equals 3 grams
Canadian-style bacon (back bacon), slice equals 5 to 6 grams

Eggs and Dairy

Egg, large equals 6 grams protein
Milk, 1 cup equals 8 grams
Cottage cheese, one half cup equals 15 grams
Yogurt, 1 cup equals usually 8 to 12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) equals 6 grams per oz
Medium cheeses (Cheddar, Swiss) equals 7 or 8 grams per oz
Hard cheeses (Parmesan) equals 10 grams per oz

Beans and Soy

Tofu, one half cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup equals 6 to 10 grams
Most beans (black, pinto, lentils, etc) about 7 to 10 grams protein per half cup of cooked beans
Soy beans, one half cup cooked equals 14 grams protein
Split peas, one half cup cooked equals 8 grams

Nuts and Seeds (these fall into the fat and protein category)

Peanut butter, 2 Tablespoons equals 8 grams protein
Almonds, one quarter cup equals 8 grams
Peanuts, one quarter cup equals 9 grams
Cashews, one quarter cup equals 5 grams
Pecans, one quarter cup equals 2.5 grams
Sunflower seeds, one quarter cup equals 6 grams
Pumpkin seeds, one quarter cup equals 8 grams
Flax seeds, one quarter cup equals 8 grams

3. Eat One Daily Serving of High Fibre
Choose one serving of grain from the following:

three quarter C slow-cooking oatmeal (finished product, not three quarter C uncooked)
one half C Kamut or spelt pasta
one half C brown rice
1 slice whole grain bread
1 small wrap (whole grain or whole wheat)

4. Choose Plenty of Colourful Vegetables
Corn and white potatoes are not colourful!

5. Eat a Sprinkling of Good Fats at Each Meal and Snack

1 tsp olive oil, 10 nuts, one quarter avocado, flax seed oil, cold water fish oil, hemp , flax and chia seeds.
Try to reduce saturated fats (full-fat cheeses, red meats), omega 6 vegetable oils.

6. Eat Two Servings of Fruit a Day
Choose your serving of fruit from the following:

1 small piece
one half C cut /sliced fruit
one half banana
2 small kiwis, apricots or plums

Best to eat rather than drink your fruit. But if you decide to drink your fruit, a 4 oz of juice is the suggested serving.

7. Drink Eight Glasses of Water per Day
Eight glasses of water or herbal tea a day will keep you well hydrated. If your body is low on water it will not use this precious resource for breaking down fat – it has more important functions to use it for.

If you have trouble drinking water try adding some fresh lemon juice to the water. Water is best consumed upon waking, and 15 to 20 minutes before each meal rather than with your meal. When you feel hungry, have a glass of water, chances are you were thirsty rather than hungry.

Alcohol and fat loss do not go together. Alcohol with a meal often encourages you to eat more, not counting the calories from the alcohol. Also, your fat metabolism rises almost 75% for several hours after you drink. There is one exception to the alcohol abstaining and that is red wine. If you desire you can choose a 4 oz. glass of wine as one of your weekly treats.

8. Do Not Eat Past 7:00 PM
Controlling your food intake up to 7 PM is relatively easy. It is the period after 7:00 PM that causes the most struggle for many of us as we frequently resort to late night snacking.

Avoid the snack after 7:00 PM - it can undo all the benefit you gained that day. If you are craving things past 7, tell yourself you can have it first thing in the morning. Chances are you won't want it eat it for breakfast but if you do it is a better time to eat.

9. Give Yourself Two Treats per Week
Pick two treats per week from the following list:

4 oz glass of red wine
3 small square of dark chocolate
An extra serving of grains (from your list under #3)

10. Exercise
Make exercise part of your daily routine. Find a partner to work out with, set goals for yourself and do not let set backs stop you. Take each day as an opportunity to feel better about yourself. Find the best time in your schedule to make it work for you.

Stop the Stoop Seminars - January & February 2010

noreply@blogger.com (Margaret Martin) — Mon, 14 Dec 2009 14:22:00 -0500

Do you want to know ... the best type of exercises for building stronger bones? Which Yoga and Pilates poses are unsafe? How your improved posture will make you look 10 years younger?

If you answered yes to any of these questions, you need to attend Stop the Stoop - my Osteoporosis Exercise and Education Seminar.

Two Seminars have been scheduled and each will take place at NutriChem Pharmacy Clinic. The dates are:

- Tuesday, January 19th, 2010, 12:00 noon - 1:00 PM
- Tuesday, February 9th, 2010, 4:45 - 5:45 PM

The charge for the Seminar is $30 + GST and attendance is limited to ten students per session - so sign up today by calling 613-721-3669.

More information is available on my Events page. Hope to see you there.

I'm So Tired

noreply@blogger.com (Margaret Martin) — Mon, 14 Dec 2009 13:16:00 -0500

I'm so tired, I haven't slept a wink.
I'm so tired, my mind is on the blink.
- John Lennon

Lack of Sleep

Lack of sleep is a health problem that affects a large portion of the population (and yes, John Lennon did have problems with insomnia). Following a proper exercise program is a foundation to establishing a regular sleep pattern and I work with many of my clients to get them on the right path to a good night's sleep.

The first step is to diagnose the source of your sleep problem. You should consult with your physician if you regularly have problems getting a good night of sleep. Your sleep problems could be due to conditions such as obstructive sleep apnea (OSA) or restless legs syndrome.

One of my clients was recently referred to the Royal Ottawa Hospital by her physician where they have a Sleep Disorder Service. She spent a night at the clinic and the diagnosis was OSA. A Continuous Positive Airway Pressure (CPAP) system was prescribed and now she is able to sleep through the night.

Insomnia

If your sleep is a result of insomnia, there are several options available to you. A client of mine has tried Cognitive Behaviour Therapy (CBT) and has successfully reconditioned his sleeping pattern back to normal. He had chronic insomnia for over five years and was unable to conquer the problem until he followed a CBT program.

One of the challenges with a CBT program is finding a qualified therapist in your area. In addition, a long therapy program can be quite expensive.

My client was able to follow a program developed by Dr Gregg Jacobs, an insomnia specialist at the Sleep Disorders Center at the University of Massachusetts Medical School. Dr Jacobs has written a book "Say Goodnight to Insomnia" and offers an online therapy program (for a fee) at his web site.

If you were wondering about the effectiveness of self administered insomnia treatment programs using an online service, several recent studies have confirmed that they do work with patients and can change sleep patterns in a positive fashion.

I have read Dr Jacobs book and basically his message is this:

1. Medication is not the long term solution to insomnia.
2. You need to create the right conditions to encourage sleep
3. A regular exercise program is critical to regular sleep.
4. Change your Negative Sleep Thoughts (NST) to Positive Sleep Thoughts (PST)
5. Use stress reducing techniques like Relaxation Response

Let me know your thoughts and experience with sleeping problems and treatment options.

The Holiday Season: A Time For ....

noreply@blogger.com (Margaret Martin) — Mon, 14 Dec 2009 10:06:00 -0500

The holiday season is magical. It is a time filled with family, food, gift giving ... and, at times, stress. Learning to manage stress during the holiday season (and throughout the year) is an important skill. Many people consider starting meditative activities like Yoga and Tai Chi.

But taking on a new activity this time of year can add to your already elevated anxiety level. Instead, I encourage clients to take on an easy stress reducing activity such as breathing properly or practicing the relaxation response.

Breathing Properly

I wrote an article earlier this year on the benefits of breathing properly. The article also described how to become an effective breather. I prepared it because so many of my clients have "forgotten" how to breathe.

When you have the opportunity, look at how an infant breathes. The breathing motion comes from their abdomen. As we tense up, we breathe from our chests. This is inefficient and compounds the anxiety. Many times, you can breathe out and reduce your stress level by following the steps in my article.

The Relaxation Response

The Relaxation Response is a technique developed thirty years ago by Dr Herbert Benson, Associate Professor of Medicine at Harvard Medical School, to improve the wellness level of his patients. He describes it as "a physical state of deep rest that changes the physical and emotional response to stress and is the opposite of the fight or flight response." I took his course a number of years ago and have found it to be very effective. He has posted the Steps to Elicit the Relaxation Response on his web site.

During sessions with my clients, issues associated with their stress levels and sleeping patterns occasionally come up. High stress levels and poor sleeping patterns will hinder their fitness goals. The guidance I give them will be addressed in later blog posts.

I hope that you and your family have a safe, happy and low stress Holiday Season.

Margaret.

Benefits of Tai Chi

noreply@blogger.com (Margaret Martin) — Tue, 8 Dec 2009 12:08:00 -0500

I am a big believer in the benefits of Tai Chi. I practice it everyday (that's me in the photo last week in San Diego) and I encourage my clients to try it. When I run my MelioGuide Level I course for Physiotherapists across Canada and the United States on treating and preventing osteoporosis, I always include a section on Tai Chi.

Even though it is a low impact activity, it is an excellent form of exercise. A study published in Age and Aging showed that regular Tai Chi practice had a greater impact on lower body strength, balance and flexibility in elderly women than did brisk walking.

Studies have shown that people who practice Tai Chi regularly have less bone mineral density (BMD) loss at the hips, have higher BMD than age-matched sedentary control groups. Tai Chi practice leads to reduced fall frequency, increased strength, improved balance, improved body awareness and coordination, and enhanced mental clarity and concentration. Research has also demonstrated that Tai Chi has the same cardio-vascular benefit as brisk walking.

I have been practicing Tai Chi for a number of years. I started with learning the Basic 24 Step Tai Chi Form and have progressed to Tai Chi Fan. I was introduced to the art by an elderly Chinese man I met when I was living in Kanata. I was lucky to meet him and learn from someone with a lot of patience.

For those of you who are interested in learning Tai Chi, I suggest the Ottawa Taichi Chuan Association. They run classes and host various events. I attend their Saturday morning Tai Chi Fan class.

They just announced a new 10 week class on the 24 Tai Ch Form. The class starts on January 9th, 2010. I have attached the course brochure. I have not taken this course but I encourage you to check it out and see if it is for you.

Stay tuned for more postings on Tai Chi. I plan to have more material for you in the near future.

24_Step_TaiChi_Form.pdf

Stop the Stoop Seminar - Update

noreply@blogger.com (Margaret Martin) — Tue, 1 Dec 2009 15:20:00 -0500

My Stop the Stoop - Osteoporosis Exercise and Education Seminar scheduled for Tuesday, December 8th, 2009 at NutriChem Pharmacy and Clinic is sold out. Thank you for the great response!

There is good news for those of you wanting to attend a seminar but unable to attend my event in December: I plan to have a number of these seminars in 2010. I will be posting my schedule on my web site when I have finalized the dates. Hope to see you at one of these future seminars.

Here are some more details on what is covered during the Stop the Stoop seminar. The seminar lasts one hour and I limit the number of attendees to ten people. A limited number of students allows us time (and room) to try a few exercises and provides time for questions and answers.

During the seminar I cover:

1. What is happening to your bones? - An easy-to-understand presentation on bone physiology, what happens to bones when you have osteoporosis and why fractures occur.

2. Osteoporosis risk factors.

3. Achieving optimal peak bone mass through diet, chemical balancing, nutrition and (of course) exercise.

4. Exercises (and day-to-day activities) that can cause fractures.

5. Safe Yoga/Pilates for people with osteoporosis.

Stay tuned for my 2010 schedule!

The Perfect Pushup

noreply@blogger.com (Margaret Martin) — Thu, 26 Nov 2009 19:36:00 -0500

A natural follow up to my The Perfect Plank article is a discussion of The Perfect Pushup. Here it is.

The pushup is "pushed" by personal trainers everywhere and is a basic staple in many people's personal training program. I like the pushup. When done correctly, it encourages core and upper body strength, both very important to an overall wellness program. People at all stages of fitness can benefit from pushups. For example, if you lose your balance, you need core and upper body strength to grab something and stabilize yourself. Remember falls can lead to fractures for people with osteoporosis or osteopenia.

My concern is when I see people on a personal training program that emphasizes quantity of pushups and not the quality. When someone is pushed to hard to hit a target number of pushups in a set period of time, the person frequently loses form and loses proper postural alignment.

Take a look at my video where I explain (and demonstrate) The Perfect Pushup in some detail. If you are considering a personal training to improve your fitness, remember to keep in mind the importance of quality.

10 Tips for Osteoporosis - Stronger Bones. Stronger You.

noreply@blogger.com (Margaret Martin) — Thu, 19 Nov 2009 10:20:00 -0500

On Wednesday, November 18th I offered a one hour Osteoporosis Exercise and Education Seminar called "Stop the Stoop". During the event I presented and covered in detail 10 Tips for Osteoporosis: Stronger Bones. Stronger You. The tips were well received and I wanted to share them with you. Here they are.

If you want to attend my next Stop the Stoop seminar, I have one taking place on Tuesday, December 8th from 4:45 - 5:45 PM at NutriChem Pharmacy and Clinic. To register for the seminar call 613-721-3669. Cost is $30 + GST. Hurry. There are only a few seats available.

Here are the 10 Tips:

1. Exercise as many muscles as possible, especially around your hips and spine.

2. Make your workouts count! In the first 3 months choose a resistance level that has you fatigued by the 12th repetition. With more experience, increase the resistance level so that you fatigue by the 8th to 10th repetition.

3. Include some weight-bearing, cardio building exercises into your week.

4. Keep your bones on their toes! Mix up your workouts and try new activities.

5. Remember you are what you eat, down to the bone!

6. Identify and minimize reduced bone density from:
a. Medications
b. Thyroid/hormonal imbalance, and
c. Gluten sensitivity.

7. Move well, avoid slouched postures at work and at play.

8. Yoga is great, but know that certain poses increase your fracture risk and that you should modify or avoid certain Yoga poses.

9. Just because you have Osteoporosis, you should not stop moving (and living)! Stay informed and adopt bone healthy activities. The result: a stronger YOU!

10. Consult an expert. Work with a Physiotherapist, Kinesiologist, Certified Athletic Therapist knowledgeable in exercise programs for osteoporosis.

You can download a PDF cheat sheet of these 10 Tips for Osteoporosis.
10_Osteoporosis_Tips.pdf

Stop the Stoop Seminar Update

noreply@blogger.com (Margaret Martin) — Tue, 17 Nov 2009 11:12:00 -0500

The response to my "Stop the Stoop - An Osteoporosis Exercise and Education Seminar" at NutriChem has been great. The session on Wednesday, November 18th (tomorrow) is sold out and we have already sold half of the seats for the session on Tuesday, December 8th from 4:45 - 5:45 PM.

Please call NutriChem at 613-721-3669 to reserve a seat at December's session. Cost is $30 + GST.

The Perfect Plank Pose

noreply@blogger.com (Margaret Martin) — Thu, 5 Nov 2009 19:23:00 -0500

In one of my earlier blog posts, I told you about my recent interview with the Toronto Star. I was pleased with the way the writer captured and presented many important messages regarding exercise and osteoporosis and especially the importance of finding the right exercise program for osteoporosis.

However, the article included a picture that needs addressing. The picture showed a client in a "Plank" position. The plank is an excellent way to develop core strength but to be effective, it must be executed properly. In fact, if it is not done well, it can cause problems for the client.

In the picture, the client has her head tilted down. Take a look:

It is important to maintain a proper posture with all your exercises.

To be clear: I am not blaming the Personal Trainer for the client's position. I did not participate in the session so I cannot state whose fault this is. Perhaps the photographer took the photo before the Personal Trainer had a chance to fix her client's posture.

I decided that I should illustrate how I like my clients to execute this pose. Note the difference in the alignment of my body. I try to keep a straight line from the back of my head to my heels:

I have also posted a short video on the topics where I discuss how to achieve that "perfect plank".

Stop the Stoop! - Osteoporosis Exercise & Education Seminar

noreply@blogger.com (Margaret Martin) — Fri, 30 Oct 2009 12:22:00 -0400

Do you want to know ... the best type of exercises for building stronger bones? Which Yoga and Pilates poses are unsafe? How your improved posture will make you look 10 years younger?

If you answered yes to any of these questions, you need to attend Stop the Stoop - my Osteoporosis Exercise and Education Seminar.

Two Seminars have been scheduled and each will take place at NutriChem Pharmacy Clinic. The dates are:

- Wednesday, November 18th, 2009, 12:00 noon - 1:00 PM
- Tuesday, December 8th, 2009, 4:45 - 5:45 PM

The charge for the Seminar is $30 + GST and attendance is limited to six students per session - so sign up today by calling 613-721-3669.

Seminar Brochure

Osteoporosis Defence Begins in Teenage Years

noreply@blogger.com (Margaret Martin) — Wed, 28 Oct 2009 15:49:00 -0400

In my blogpost on October 19th I mentioned a recent interview I had with the Toronto Star on exercise and osteoporosis. The article, When Exercise Becomes a Hazard, did a good job of capturing some of the key messages I have for my clients.

A week after this publication I was interviewed in a second article, Osteoporosis Defence Begins in Teenage Years, went on to discuss the importance of bone building at a young age.

At Function to Fitness, my Physiotherapy and Personal Training studio in Ottawa, I develop safe and effective exercise programs for clients with osteoporosis. Many of the principals I discuss in the Toronto Star interview, I share with my clients and incorporate into their programs.

Vivian Song, the writer, did a good job of capturing a number of points I regularly share with my clients:

For parents, that means providing kids with a diet rich in calcium and vitamin D during their optimal bone building years, and encouraging a wide range of exercise, says Margaret Martin, an Ottawa-based physical therapist who designed the MelioGuide, an online resource for all things osteoporosis.

"Exercise needs to be as high impact as possible, like basketball, gymnastics or soccer," Martin said. "And ideally, kids should be doing as many different types of exercises as possible because each sport challenges bones differently."

More than 25 per cent of all the bone built in a boy's lifetime will happen between the ages of 13 and 15, while the same will happen for girls during the ages of 12 and 14.

"In those two years, you will acquire as much bone as you will lose in your entire adult life," she said. "That's why it's important to build as much as you can here."

For girls, the optimal bone-building years can also be defined as the onset of menstruation. The older the girl is before she gets her period, the narrower her window of time for building bone mass. And for many girls with delayed menstruation, the reason can be traced back to eating disorders.

Martin advises both parents and female sports coaches to make a habit of asking girls about their cycles.

"Menstrual cycles are a clear sign of whether or not a girl is at a safe body weight," she said. "It's OK to be slim as long as you have regular periods."

For older adults, strength-training exercises should be at a weight load that tires them out at between 10 to 12 repetitions. Sessions should be about 45 minutes and occur two to three times a week, Martin suggests.

When Exercising Becomes a Hazard

noreply@blogger.com (Margaret Martin) — Mon, 19 Oct 2009 17:44:00 -0400

I was recently interviewed (and quoted!) in an article, When Exercise Becomes a Hazard, on exercise and osteoporosis in the Toronto Star. The article refers to MelioGuide - my online service devoted to osteoporosis and exercise.

At Function to Fitness, my Physiotherapy and Personal Training studio in Ottawa, I develop safe and effective exercise programs for clients with osteoporosis and find it exciting when I can get my message well beyond the reach of my studio.

The writer, Vivian Song, did a good job of capturing some of the key messages I have for my clients:

For those who may not have access to a specialized trainer, Ottawa-based physical therapist Margaret Martin developed the MelioGuide, an online site that tailors exercise programs to the participant's fracture risk and activity level.

Instructional exercises as well as safety tips on how to safely lower onto the floor or pick up weights are demonstrated through YouTube videos.

The program is endorsed by the Ontario Physiotherapy Association and is also used by health practitioners across the country.

One of the reasons Martin developed the site was the vacuum of information for osteoporosis management, as well as the "one-size-fits-all" approach, she said.

But it was also to save people from potentially harmful exercises that are likely to induce spinal fractures rather than prevent them.

"One of the most common mistakes I see is when people do exercises that bring you into a forward, slouched position," she said in a phone interview from Ottawa. "Sit-ups, toe-touches and most yoga and Pilates moves are very harmful for individuals with osteoporosis."

The MelioGuide also teaches participants how to avoid the same slouching movement – also called forward flexion – with everyday activities like taking food out of the fridge, loading the dishwasher or tying their shoes.

"Exercising means the difference between independence and dependence."

Running to Prevent Osteoporosis

noreply@blogger.com (Margaret Martin) — Fri, 9 Oct 2009 13:00:00 -0400

Running is an excellent way to build bone strength and prevent osteoporosis. However, to improve the effectiveness of your run on your bone health, you should vary your running routine with steps that increase impact and change the loading patterns. Studies have shown that sprinters have stronger bones than distance runners. The three alternative steps demonstrated in this video are bounding, high knees and skipping. You can incorporate them into your warm up or include them as part of a run to keep your bones guessing! Short distance running is an excellent exercise choice for people at risk of osteoporosis. Have fun!

Aerobic Exercise Can Strengthen Your Bones

noreply@blogger.com (Margaret Martin) — Mon, 21 Sep 2009 14:40:00 -0400

An exercise program that promotes bone health will include exercises for balance, flexibility, posture, strength and aerobic (or cardiovascular) conditioning. Each of these exercise groups has a role to play in strengthening your bones and reducing your risk of a fall. A well-designed aerobic conditioning program can have a significant impact on the strength of your bones. Before you start your next aerobic workout, you should take the following points into consideration:

Your aerobic program should include activities that incorporate weight bearing. Weight bearing exercises are exercises that cause you to carry weight or load through your skeleton.
Not all exercise activity is equal when it comes to the benefits of weight bearing. For example, brisk walking has been shown to build bone but not as much as more intense physical activities such as martial arts, hockey or gymnastics. The more demanding the activity is on your bones, the stronger your bones will become.
The weight bearing activities you incorporate into your exercise program should be consistent with your current level of fitness. If gardening has been your primary physical activity, then a brisk evening walk would likely be an appropriate start for you instead of playing basketball or jumping rope.
Your choice of exercise should be based on a number of health considerations—this includes the health of your bones and their ability to resist a fracture. If your bones are fragile and are at a high risk of fracture, then the weight bearing exercises you choose will be very different than those selected by someone who is at a low risk of fracture.

Putting Weight Bearing into your Aerobic Workout

Examples of activities that would be appropriate for someone who is at a high risk of fracture and wanting maximum bone building benefit include:

Brisk walking
Nordic walking
Stair climbing
Dancing
Low impact aerobics
Tai-chi

Someone at a moderate risk of fracture and wishing to experience maximum bone building benefit include:

Running or jogging
Hiking
Jumping rope

A person with a low risk of fracture has a wider array of activities to choose from. More strenuous activities should be part of their aerobic program, including:

Soccer
Hockey
Volleyball
Basketball
Tennis
Martial Arts

Finding Out Your Fracture Risk

A bone mineral density test, also known as a Dual X-ray Absorptiometry (DXA), along with your family history, medication history, age and gender are used to help determine your risk for a fracture.

If you are comfortable using the web to research your health information, you can go to my web site www.melioguide.com to take a fracture risk questionnaire. At the conclusion of the questionnaire, you will be given your fracture risk and assigned a free comprehensive exercise program based on your fracture risk and activity level.

Following a bone building aerobic exercise program will not only help you strengthen your bones, it will also help you build muscle, lose fat, reduce back pain and make you fitter and firmer.

Improving Your Balance

noreply@blogger.com (Margaret Martin) — Mon, 21 Sep 2009 14:37:00 -0400

I feel unsteady when I walk on uneven surfaces, is there something I can do?

Yes, with some testing Margaret will be able to identify what areas you need to work on to improve your balance. As the saying goes, unless you use it you lose it! Just 5 minutes of balancing exercises a day will make a significant improvement in our stability.

How does my balance system work?

In order to balance, we rely on three systems in our body:

Our vestibular system or inner ear.
Our visual system or our eyes.
Our somatosensory system also known as our joint and muscle position sensors.

The exercises listed below are to help train your joint and muscle sensors. These exercises use very little or no equipment and can be done in the comfort of your home. Margaret can do testing to determine if you need vestibular training.

How do I prepare myself for working on my balance?

Stand in stocking or bare feet. Keep the arch of your foot dynamic and not flattened out. Keep your knee over your feet. Stand with your ear, shoulder hip and ankle all in alignment. Imagine your tucking your belly button into the small of your back with your pelvis in a neutral position. Maintain this position whenever possible throughout the program.

Can you take me through some exercises that work on my balance?

Start by standing between two chairs.

1. Place your feet together holding the chairs, let go of one and then the other chair. Hold this position for 20 seconds.

2. If you feel steady with your feet close together then do the following steps a – c with your feet together otherwise stand with feet shoulder width apart to do the following:

Sway your body side to side; keep your body straight and do not pick up your feet or bend your knees - move as though you were a solid structure from your ankles to the top of your head.
Sway your body forward and backward (onto the balls of your feet then onto your heels).
Imagine that your body is cone shaped with the point of the cone at your feet and the round part at your head, keeping your feet still - see how perfectly round you can make the circle- circle in both directions.

3. Holding the top of each chair transfer your weight to one foot and pick up the opposite foot. You should not let your raised foot rest on your supporting leg.

When you feel confident release the chair with one hand, then the other and hold this for up to 30 seconds with your eyes open. Repeat the test standing on the opposite foot. If you are successful you can go to exercise #7. If you cannot hold for 30 seconds go to exercise #4

4. Staying between the chairs you can now take a full step forward and hold that position. Repeat with the other leg forward.

5. Step forward with your feet on a line but several inches apartas if walking a tight rope, with one foot directly in front of the other. Repeat with the other leg forward.

6. Now bring your feet closer together so that your heel of your forward foot is touching the toes on the back foot. Repeat with the other leg forward.

7. Keeping your left foot in place during first half of the exercise; step forward onto the right leg as if to take a step, transfer weight onto the right leg and then step backward onto the right leg; repeat the motion 6 times. Repeat on the other side

8. Repeat as in #7 but now step in line—as if walking a tight rope.

9. Standing on one foot as in the 2nd exercise; move the opposite leg in slow controlled movements forwards, return to your side, sideways, return, backwards return. Build up to repeating the sequence 6 times on each leg.

How do I make the exercise program more challenging?

You can modify any of the exercises and create new challenges:

On a softer surface such as a thick carpet, an exercise mat, out on the grass or in sand!
Keeping your arms crossed in front of you.
You can also train with a partner and toss a ball back and forth, under hand, overhead, from the right, from the left.
You can cover one eye or close your eyes.

Are there Gym Ball exercises that can help me with my balance?

The following exercises should be done once you have received personal instruction and have been fitted for the correct size ball.

Sitting pelvic tilts, pelvic shifts, pelvic circles on the ball.
Sitting knee lifts.
Sitting leg lifts with extended leg.
Four point balance on the ball.
Three point balance on the ball.
Kneeling on the ball.

Breathing Naturally

noreply@blogger.com (Margaret Martin) — Mon, 21 Sep 2009 14:36:00 -0400

Nothing comes more natural to us than breathing. The first thing that we do when we enter this world is to breathe. Many of us need to relearn this most natural of activities since it has been altered by the stresses in life. If you watch a baby sleep you will notice that his/her breathing originates from his/her diaphragm. Do you have the same breathing pattern?

What is natural breathing and why is it important?

When we are anxious, nervous or stressed with day-to-day living our breathing patterns are quite often shallow. Stress tells our body to get ready to fight or run and so we start to breath with our upper chest and neck muscles.

By taking time each day to focus on natural breathing we can recalibrate ourselves, address the stress and anxiety we feel and improve our outlook on life. You will also be relieving tension from our neck muscles. Your goal should be to breath naturally and completely from your diaphragm like a child.

How will correct breathing make me stronger?

Your diaphragm is your largest respiratory muscle. It divides the space between you thoracic cavity and your abdominal cavity. It makes up the superior portion of your inner core. The other key muscles that make up your inner core include your back muscles (multifidus), your deep abdominals (TVA) and your pelvic muscles.

Aside from getting more oxygen to your working muscles, when you use your diaphragm correctly, your completing the team of muscles that keeps your spine stable, assisting in your overall stability.

How are breathing and meditation related?

Breathing is an integral component of the meditation process. In order to achieve a meditative state your breathing needs to be rhythmic and full.

Can you describe a breathing exercise that I can use on a daily basis?

If you have never practiced diaphragmatic breathing, a good place to start is laying on your back with a pillow under your thighs and a small pillow under your head and neck.

Once you are in a comfortable starting position:

Bring one hand to gently rest on the area of your abdomen just below your rib cage and above your belly button.
Breathe in through your nose and out through your nose or mouth. Your breathing pattern should be natural and relaxed.
Allow your diaphragm to come down and pull air into the bottom of your lungs. You should feel your hand rise with each inhalation and fall with each exhalation.

Cardiovascular Training

noreply@blogger.com (Margaret Martin) — Mon, 21 Sep 2009 14:32:00 -0400

Regardless of the sport we play or the job we do we all need to maintain good cardiovascular health. How do we determine the fitness level of our heart and circulatory system? This Health Brief has been prepared by Function to Fitness Physiotherapy and Personal Training to assist you to develop an exercise program that incorporates a healthy level of cardiovascular training.

Before we start, we highly recommend that you consult with your physician before you undertake any strenuous exercise, particularly if you have had health problems in the past.

How do I determine if my heart is healthy?

There are three things that provide us with an easy insight into the health of our heart and vascular system:

Resting Heart Rate
Blood Pressure
Exercise Recovery Time

1. Resting Heart Rate (RHR):

Did you know that your heart pumps blood through a 168,000-mile journey through all your veins and arteries about 100,000 times every day? When your heart is strong it pumps fewer times. The average individual has a RHR of 72 beats per minute. World-class marathon runners have resting heart rates in the low 40's range—that’s a lot of saved beats a day!

Your heart is responsible for making sure your 45 trillion cells in your body get the nourishment they need. Your RHR is easy to monitor and should be checked once a month. The best way to calculate your RHR is in the morning while in bed before you start moving around.

Locate your pulse either at your wrist or the side of your neck.
Count the number of beats in 15 seconds and multiply by 4 to get the rate per minute
Write down your RHR on your training log
Be consistent by testing at the same time of day.

2. Blood Pressure:

Your blood pressure measures the force exerted by your blood against the walls of your arteries. When your heart contracts, the pressure of the blood increases. The first reading that you get when taking your blood pressure is called systolic pressure. When your heart relaxes between beats, the pressure levels off and this pressure is referred to as diastolic pressure. An individual’s blood pressure can vary greatly both on a daily basis and a seasonal basis

The World Health Organization has established standards for blood pressure. The normal range for Systolic pressure is 110 to 140 mmHg and for diastolic pressure it is 85 to 90 mmHg.

3. Recovery Time:

The length of time it takes your heart to return to (or close to) its pre-exercise rate is your recovery time. As you become more fit (in a cardiovascular sense) you will strengthen your heart and make the transition from exertion to rest easier. A fit heart should have a recovery time of 3 minutes or less.

How do you exercise your cardiovascular system?

Any physical activity that elevates your heart into its training range and sustains it for a minimum of 20 minutes*, 3 times per week, is an appropriate minimum level of exercise for your heart.

* Studies show that a cumulated time is as beneficial as a solid workout time

Below is a formula used to determine your target heart rate training zone.

Age predicted maximum heart rate (APMHR) = 220 -(your age)

The acceptable training range for most individuals is 60 – 90 % of APMHR.

Importance of Protein in Your Diet

noreply@blogger.com (Margaret Martin) — Mon, 21 Sep 2009 14:30:00 -0400

What is protein’s chief function?

Protein is used for building and repairing muscles, tissues, red blood cells, hair and finger nails and for synthesizing hormones. Protein is necessary for reducing the risk of iron deficiency anemia and to improve healing. Excess protein does NOT build muscle bulk—strength training does.

How much protein do I need?

To determine your daily needs, simply multiply your weight in pounds by one of the following:

Type	Multiplier
Sedentary Adult	0.4
Active Adult	0.4 to 0.6
Growing Athlete	0.6 to 0.9
Adult Building Muscle Mass	0.6 to 0.9

The above information was taken from Nancy Clark's Sports Nutrition Guidebook

What foods should I eat to get protein?

It's easy to get your protein requirements because protein is found in most foods. The following are some examples of foods and their protein levels.

Meat, poultry and fish have 7 grams per ounce
Beans, dried peas, lentils have 7 grams per 1/2 cup cooked
One large egg has 7 grams

It is possible for athletes to get enough protein by eating a balanced diet. Protein supplements may not be necessary, but they can be a convenient way to increase protein intake, especially for vegans.

Should I eat before I workout?

A healthy snack before you exercise will help energize your workout. A preexercise snack will help:

Prevent hypoglycemia (low blood sugar) with its symptoms of lightheadedness, fatigue, blurred vision, and indecisiveness—all of which can interfere with top performance!
Settle your stomach, absorb some of the gastric juices, and reduce hunger.
Fuel your muscles, both with food eaten in advance that is stored as glycogen, and with food eaten within an hour of exercise

Does it matter what I eat after my workout?

What you eat within the first few minutes after a workout is known as your “recovery meal.” This small meal is the most important and underrated part of training. It sets the stage for how you will feel for the rest of the day and affects the next training session.

Recovery eating is essentially reloading the muscles with glycogen. Fifteen to thirty minutes after exercising, the muscles are like sponges, waiting to refill the glycogen stores that have just been exhausted. If athletes refill within this time range, they’ll be revved to go. If they miss their window of opportunity, they’ll feel sluggish and lazy for the next event.

Carbohydrates coupled with protein appear to be the most effective combination for restoring glycogen. Eating a snack (such as a peach with yogurt) within fifteen minutes of the end of a workout and then eating a regular meal two hours later maximizes muscle receptivity.

Importance of Rest Days

noreply@blogger.com (Margaret Martin) — Mon, 21 Sep 2009 14:29:00 -0400

Who doesn’t like to take it easy every once and while, especially after working all week, attending to your domestic affairs and working-out on a daily basis? However, you should view rest as an important part of an overall health regimen, encompassing specific programs that allow your body (and mind) to renew itself on non-workout days

What kind of activities should I do on my rest day?

The following activities help your body to prepare for your next workout and recover from the last one.

Remember : Work + Rest = Success.

1. Hot / Cold Contrast: If you do not have access to a hot tub you can get the same benefit by switching the shower settings. Alternate between 2-3 minutes of hot and 30 seconds to 1 minute of cold. Repeat 3 - 4 times. If you do this at the end of the day you may want to end with the hot setting. However, if it’s early and you are looking to start the day invigorated you can end with cold.

Why it works: In a hot tub or a hot shower your blood rushes towards your skin and away from your internal organs to help keep the internal organs from overheating. By contrast, a cold shower or plunge will cause your blood to rush away from your skin to keep your internal organs warm and safe.

2. Active-Isolated Stretching: Your rest day is a good time to spend extra time on your flexibility. This will optimize your muscle length, reduce your chances of injury and assist with recovery. Remember that AIS stretches are only held for 1-2 seconds and that you exhale with each assistance portion of the stretch. The rope should only add 10% range to your stretch. The movement should be very active.

Why it works: Improves oxygenation and nutrition to the muscles promoting growth and repair; stimulates your circulation and lymphatic drainage which helps eliminate metabolic wastes. Improves flexibility and health of muscles, tendons and ligaments.

3. Foam Roller: As per instructions use the foam roller for your quads, IT bands, quads, gluts your back and your lats. Talk to me about this if I have not covered it yet!

Why it works: Rolling your muscles acts as a gentle massage helping to increase the blood flow to the muscles, nerves and connective tissue.

Should I avoid all physical activity on my rest day?

No. I recommend that you have an active rest day: Go for a walk, an easy bike ride or a light jog. And remember to sleep and eat well to support your goals!

Strength Training and Importance of Good Posture

noreply@blogger.com (Margaret Martin) — Mon, 21 Sep 2009 14:20:00 -0400

The following are some important tips regarding your posture when you strength train:

When weight lifting it is critical that you use good posture.
Your feet should be hip-width and parallel to each other.
Your knees should have a slight bend
You should allow your buttocks to sit back slightly with a neutal arch in your low back.
Your spine lengthened to comfortably make yourself as tall as possible.
Tuck your chin slightly and relax your shoulders and arms (let your shoulders roll back, not drop forward).
Your ear, shoulder, hip joint, (knee, and ankle – in standing) should all align when viewed from the side and you should be comfortably balanced on your feet.
Finally, your tongue should be resting on the roof of your mouth just behind your front teeth.