It has often been said you are what you eat, garbage in, garbage out.  World class athletes know that to perform at their best, to withstand the rigours of high intensity training and stay injury free they have to focus on their nutrition as much as they do on exercise. Believe it or not, the same is true for everyone else. Whether you are a regular daily exerciser, a weekend warrior or the coach potato, if you don’t eat well you cannot perform physically and mentally at your best. Your energy levels will be low. Physically,  you will feel sluggish and mentally, you will not be able to focus and concentrate as well.  When you don’t eat well, you will also see it in your waist line.  The empty calories associated with pops, alcohol and sugary and fatty snacks takes its toll and you slowly gain pounds and inches.

So what are you to do? Unlike world class athletes, most people don’t have access to or can afford personalized nutritionist and coaches to teach them what to eat, how much to eat and when to eat.  Fortunately, there is the Canadian Food Guide to help you (http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php ). It is simple to read and very well illustrated. It will teach you how many servings of the four basic food groups (vegetables and fruit, grain products, milk and alternatives and meat and alternative) you should have daily as well as portion sizes. However, it discusses vegetables and fruits and grain products in generalities. It really doesn’t give specifics about the nutritional values of particular foods.  In a previous article http://forever-active.com/understanding-the-nutritional-difference-between-whole-wheat-whole-grain-and-multi-grain,understanding-the-nutritional-difference-between-whole-wheat-whole-grain-and-multi-grain I discuss the nutritional difference between whole-wheat, whole grain and multi grain products. In this article I will discuss the nutritional value of what I refer to as “30 Super Foods.”  These foods are readily available at the grocery store, inexpensive to buy and loaded with vitamins and minerals. Fill your grocery cart with these “super foods” on a weekly basis and follow the Canadian Food Guide with respect to the number of servings per food group and portion size and you can be confident that you are doing everything you can to eat well.

Don’t forget to supplement your nutritious diet with regular cardiovascular, muscular resistance, flexibility and balance exercise for a holistic healthy lifestyle that will resist the chronic disabilities and illnesses of ageing.

Table 1: 30 Super Foods

Almonds	Almonds are a nutrition packed nut. Like others nuts, it is high in fibre, monounsaturated fats and antioxidants like vitamin E. Almonds contain high amounts of magnesium important for circulation of oxygen in the blood which is crucial to optimum cardiovascular performance. They are also high in potassium which is important for heart function to increase endurance, as well as for muscle contraction, to promote strength and assist in a speedy recovery.
Apples	Apples are a delicious fruit is filled with vitamins A and C, potassium and copper. Vitamin A and C are anti-oxidants which reduce the incidence of free radical damage, heart disease and tumorous cancer growths. Apples also contain both soluble and insoluble fibre, which promote heart and digestive health. The skin of an apple also contains a special flavonoid called quercetin, which reduces the risk of cancer.
Artichokes	Artichokes are a disease fighting food, combating diabetes, heart disease and cancer all at once. It is the main carbohydrate source inulin that is known to help stabilize blood sugar levels which is important for the prevention of diabetes. Artichokes also promote bile secretion. Bile binds cholesterol, decreasing the formation of arterial plaque, in turn decreasing your risk of heart disease and stroke. The heart of an artichoke also provides a group of flavonoids called silymarin which are potent anti-inflammatories that help to ward off cancer.
Asparagus	Asparagus is a great vegetable for people who are physically active. It supplies almost 66% of the daily recommended intake of folate, which is crucial for red blood cell synthesis and preventing iron deficiency anemia. In addition, it is high in vitamin K content which is important for chelating calcium to help build strong bones and prevent osteoporosis. Asparagus also contains a special kind of carbohydrate called inulin that promotes the formation of  health-friendly bacteria in our large intestine.
Bananas	Bananas are an excellent source of energizing carbohydrate and potassium. This makes bananas a great post-exercise food choice for replenishing muscle and liver glycogen which can aid in the prevention of muscle cramps. They also provide vitamin B6 and other phytochemicals including Vitamin C and folate that help fight cancer and heart disease. Bananas contain a unique form of fiber to help provide good bacteria in your gut and colon.
Beets	Beets-  are a great disease fighter. Their red betacyanin pigment is known to be a potent cancer fighter. They also contain the nutrient betaine which works with folate to lower inflammatory compounds known to damage your arteries and increase your risk for heart disease. Red beets are also a great source of salicylic acid, a close relative of aspirin. Beet greens are a great treat for vegetarians as they have a high iron and calcium content rarely found in vegetables, yet so crucial to preventing anemia and osteoporosis. They are also loaded with vitamin C, fibre, potassium and magnesium, all important to maintain good health.
Bell Peppers	Bell peppers are one of the top 10 foods for supplying beta-carotene and vitamin C, making them an antioxidant powerhouse. Both of these antioxidants aid in post workout muscle recovery. Red and yellow peppers have at least twice as much vitamin C and nine times the concentration of beta carotene than a green pepper. These antioxidant properties help to lower cholesterol build up on the arteries and fight the formation of nitrosamines, a cancer causing agent. These peppers also supply potassium and folate which protects the heart to keep it in tip top condition.
Berries	Berries are nutritional powerhouses. Blueberries rank at the top in antioxidant activity compared with all other fruits and veggies. The blue color (anythocyanin) is the antioxidant responsible for helping reduce build up of bad cholesterol, decreasing the risk for heart disease, stroke and certain cancers. Strawberries and raspberries contain ellagic acid, which is responsible for improving heart health, blood pressure and preventing certain types of cancers.
Bok Choy	Bok Choy is a nutrition powerhouse with numerous disease fighting phytochemicals. For people who do not eat dairy products, these leafy greens which are high in calcium and vitamin K content, help build strong bones, reducing the risk of osteoporosis. Additionally, Bok Choy is a great source of iron necessary for muscle oxygenation and prevention of anemia. This vegetable is also known for a phytochemical that produces an antioxidant which can help reduce the stress load of intense training.
Broccoli	Broccoli  is famous for its cancer fighting properties.  Broccoli is also a heart-friendly food. The beta-carotene, potassium and folate all promote a healthy heart function and are known to reduce the risk of heart disease. A special compound luetin is especially potent in reducing heart disease by eating away at plaque build up on artery walls. Lastly, Broccoli is another bone building vegetable containing over 100% of your recommended daily intake of vitamin K and 200% of your recommended daily intake of vitamin C.
Carrots	One medium carrot contains your daily requirements for a type of Vitamin A called beta-carotene. Vitamin A has numerous health benefits including its powerful antioxidants which boost the immune system, helping to ward off infections. Because of its immune enhancing effects, carrots have been shown to be very powerful disease fighters. A specific compound found in carrots called teroedniod has both anti-bacterial and anti-tumour properties. The caroteniods in the carrots have also been proven to dramatically lower blood pressure and cholesterol.
Cauliflower	Many assume that all white vegetables have little nutritional value. However, cauliflower is a disease fighting powerhouse. Cauliflower is packed with vitamin C, folate, potassium and fibre which team up to prevent heart disease by lowering blood pressure and bad ‘LDL’ cholesterol. Cauliflower also provides properties that battle cancer by reducing tumour growth.
Citrus Fruits	Oranges, limes, lemons, grapefruit, limes and clementine’sare not only good sources of Vitamin C but they contain many other nutrients such as fiber, potassium, folate, Vitamin B-6, magnesium, thiamine, niacin and other phytonutrients. These naturally occurring compounds have been found to protect against many diseases. Consuming Vitamin C as part of diet rich in fruits and vegetables is associated with lower rates of disease.
Eggs	Eggs make a great pre and post exercise meal. Each egg contains about 7 grams of complete and readily absorbable protein, perfect for aerobic metabolism and assisting in speedy recoveries. Eggs also have a high amount of easily absorbed iron which helps prevent iron deficiency anemia and oxygenate the muscles during workouts. Eggs also pack a potent anti-oxidant mix that aid in muscle recovery. Additionally, eggs contain vitamin D which promotes bone health as well as vitamin B-12 which assists iron in maintaining blood cell health.
Fatty Fish	Fatty fish such as mackerel, herring and salmon are excellent sources of high quality protein, iron and vitamin B12. All of which are important for maintaining muscle mass, cardiovascular health and ensuring you perform at your best. However, it is the types of fat called omega-3 fatty acids in this type of fish that sets them above other high quality meat and alternative protein sources. Omega-3′s have great anti-inflammatory properties, protecting the heart and protecting against inflammatory conditions such as arthritis and psoriasis. Specific to the heart, omega-3 has proven to keep other bad fats from building up and injuring the arterial wall, reducing the risk of heart disease. Additionally, this type of fish supplies a hearty dose of vitamin D which enables your body to absorb calcium, helping protect bone density and preventing osteoporosis.
Flaxseed	Flaxseed offers a vegetarian alternative of omega 3 fatty acids. Flaxseed has been shown in many studies to offer heart-healthy benefits by lowering total cholesterol and Low-density Lipoprotein (LDL) cholesterol (the bad cholesterol) levels. Flaxseed also helps lower triglycerides and blood pressure, reducing the risk of a heart attack. Flaxseed oil pills provide a concentrated source of alpha-linolenic acids. However, it does not contain other beneficial ingredients such as fiber and lignin found in the actual flaxseed. Lignin is a type of antioxidant phytoestrogen proving to protect against cancer.
Garlic	Garlic is packed with powerful phytochemicals which have been linked to lowering blood cholesterol, reducing the risk of stomach and colon cancers. The phytochemicals are released when the garlic is crushed, chopped to cooked. Studies have shown that eating 2-3 cloves/day can significantly lower risk of colon cancer and provide heart health benefits.
Herbs	Many herbs contain numerous phytochemicals including antioxidants to support health and fight diseases like cancer and heart disease. Rosemary leaves contains carnosic acid which has long-lasting abilities to quench free radicals, fighting against cancer and heart disease. Thyme also contains a number of familiar cancer-fighting polyphenols. Basil supplies the cancer fighting terpenoid geraniol and heart healthy quercetin. Herbs can aid in replacing the flavour additives in high fat and sugar sauces. Therefore, by switching to seasoning foods with herbs you are further reducing your risk for diseases such as cancer and heart disease as well as promoting weight loss by the removal of additional empty calories.
Nuts	Nuts are not only one of the best sources of plant protein, but they are also rich in magnesium, niacin, copper and manganese, vitamin E and other antioxidants. For active individuals, the magnesium content helps to relax blood flow which reduces cardiovascular stress that occurs after strenuous workouts aiding in the recovery process. Additionally, these antioxidants also aid in recovery of muscles through the reduction of oxidative damage. Nuts are also high in plant sterols, fibers and “good fats” that are shown to protect against chronic diseases. A study revealed that people who eat nuts 5 or more times per week reduce their risk of developing heart disease and diabetes by more than 20%. Many people may tend to avoid nuts because they are calorically dense. However, incorporating 1/4 cup of nuts along with a carbohydrate source, such as dry cereal and dried fruit mixtures, will actually help to manage weight by keeping you fuller longer. A perfect post workout snack.
Oatmeal	Oatmeal is an excellent pre-activity food choice as it is stacked with complex carbohydrates, considered the most vital source of glycogen to stock up on before you exercise. It is also high in fiber which helps you feel satisfied longer after meals and maintain your energy for a long period of time during workouts. Oats also have many disease fighting compounds such as tocotrienols, which have heart healthy benefits similar to those of vitamin E. They also supply B vitamins such as folate which promotes a healthy heart, along with phosphorous and magnesium which contributes to healthy strong bones.
Olive Oil	Olive oil is a great choice when preparing food because of its high mono-unsaturated fat content. This healthy fat helps raise ‘healthy’ HDL cholesterol fighting off heart disease. Additionally, this oil contains an abundance of beneficial plant compounds such as flavonoids, phenols and lignin’s, which act as potent antioxidants in the body. They also fight heart disease by reducing the build-up of plaque on artery walls. These potent phytochemicals also inhibit the development and spread of cancerous cells, especially for breast and colon cancer.
Peanut Butter	Peanut Butter is a protein powerhouse and it provides a good dose of carbohydrates for energy. Although peanut butter is high in fat, most of the fat is of the monounsaturated variety which helps lower bad (LDL) cholesterol. If possible, choose natural peanut butter made with no added sugar.
Raisins	Raisins are a great snack for those individuals needing more calorically dense nutrition packed foods to fuel their strenuous workouts. Grapes contain a significant amount of antioxidant power aiding in muscle recovery. These dried jewels also contain a hefty dose of B-vitamins needed to keep the heart healthy and iron needed for blood oxygenation to deliver fuel to keep your muscles going. Raisins also contain cholesterol lowering quercetin, artery expanding flavonoids and tumour-fighting tannins. During the drying process, raisins also create a fibrous carbohydrate; inulin, which ferments in the gut creating multiple healthy bacteria which help prevent and manage intestinal diseases.
Spinach	Pound for pound, spinach provides more nutrients than any other food. The nutrients in this leafy green include vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. When it comes to cardiovascular conditioning its high magnesium and iron content increase circulation of oxygen in the blood, which is crucial for optimal performance. Spinach also boasts antioxidants vitamin A and C which can counter balance the oxidative stress of a strenuous workout. Tip: To unlock the iron content of spinach bound, cook your spinach on a medium to high heat to obtain all the nutritional benefits.
Sweet Potatoes	Sweet potatoes are an excellent source of iron, which is conducive to oxygenation of the muscles to fuel your workouts. Sweet potatoes are also a source of vitamin C and E and beta-carotene which both have antioxidant properties that assist in muscle recovery. On the disease fighting front, the folate, iron, copper, calcium and fibre in this vegetable helps to lower cholesterol, blood pressure and homocysteine levels. These nutrients also boost the immune system, fight cancer, support strong bones and combat intestinal disease.
Tea	Tea has long been considered a super drink due to its polyphenol content, a known anti-oxidant. It is these polyphenols that researchers have shown to reduce the risk of cancer, heart disease and stroke. A Japanese study has shown these compounds reduce the oxidation of the bad LDL cholesterol, which decreases plaque build up on artery walls. Tea has also been found to reduce tumour growth in multiple cancers such as gastric, skin and ovarian. As it turns out, to get tea’s natural health benefits, the type of tea does not matter as long as it’s not decaffeinated, as polyphenols may be removed during the process. More importantly, its what you put into your tea. Adding high fat cream or simple sugars reduces the nutritional value and adds empty calories. It should be noted that tea does contain 40mg of caffeine per cup, which can be harmful to the body if consumed in quantities over the daily limit of 400mg.
Tomatoes	Tomatoes have long been known as a super food and much of this is chalked up to its high lycopene (red pigment) content. Research has shown this compound is a powerful antioxidant which protects against prostate, colorectal, breast, lung, endometrial, pancreatic, bladder, cervical and skin cancers. Tomatoes are also rich sources of vitamin C, vitamin A, B vitamins including niacin and riboflavin, magnesium, phosphorous, and calcium. The vitamin B6, niacin, potassium, and folate found in abundance in tomatoes are potent protectors against heart disease. Niacin also lowers cholesterol levels and potassium has been shown to lower high blood pressure which reduces the risk of heart disease.
Watermelon	Watermelon is yet another fruit packed with potent antioxidant power due to its red pigment lycopene. The antioxidant power in this pigment, along with this fruit’s high concentration of vitamin and beta carotene is sure to reduce oxidative stress from intense workouts, helping aid in muscle recovery. For general health , lycopene is known for protecting against heart disease and fighting various cancers. Watermelon also stimulates the production of glutathione, the body’s own protective anti-oxidant which boosts the immune system to fight numerous chronic diseases by reducing inflammation and detoxifying carcinogens.
Whole Grains	Numerous studies have shown that simply switching from refined grain products to whole grain products reduces your risk for heart disease, diabetes, cancer and stroke. By including food products that have the whole grain intact, you are opening up a storage sight of fibre, selenium, magnesium, thiamine, phosphorous, zinc and vitamin E. It is the whole grains phytochemicals including phenolic acids, phytic acid and lignins that combat to fight against cancer and heart disease. Fibre-rich whole grain wheat and its many nutrients further reduce the risk of heart disease and stroke by lowering the bad LDL cholesterol and maintaining healthy blood pressure levels. Lastly, whole wheat provides slow-releasing carbohydrates that stabilize blood sugars to prevent and manage diabetes.
Yogurt	Yogurt is a fantastic post workout food. Containing 8 g of protein in a 1 cup serving, eating yogurt after your workout will help repair muscle breakdown and promote tissue repair. But the health benefits go way beyond that. The active cultures in yogurt help maintain the good gut bacteria in your intestinal tract. Enjoy yogurt as substitute for many high fat foods like mayonnaise, sour cream, oils in baking. Add it to smoothies, salad dressings, dips or as a dessert topping.

Core, core, core, you have to strengthen your core. If there is one word that has caught the fancy of the fitness industry it is the word “core”. But what is the core, why is become so important and how best do we go about exercising our core. These are important questions that need to be answered because “the core” is vitally important for our physical health. A strong core not only improves our posture, prevents back pain, improves our balance and athletic performance but for the older adult it prevents functional disability.

Definition of the Core

There are many definitions of the core but the simplest and most comprehensive is that the core encompasses the deep and superficial muscles that stabilize, align and move the trunk of the body. The primary muscles are the abdominals (deep transverse abdominus and superficial rectus abdominus) and those of the back (deep multifidus and superficial erector spinae). However, the hip flexors and spine stabizers (iliopsoas and rectus femoris), hip extensors and abductors (Gluteus maximus and medius), hip adductors (groin), hip rotators (pirifomis) and the small deep pelvic floor muscular and diaphragm are all important components and should be included when you want to exercise and strengthen the core.

The Core of the Core

It is important to emphasize that core strength goes beyond the surface muscles that we are most familiar with and exercise the most but intimately involves the deep internal muscles that maintain spinal and pelvic stability during functional movements. As a consequence, to strengthen the core, you have to perform exercises that address a lot of muscles that work differently yet in concert with each other. It won’t do to just focus on the abdominal muscles or to think in terms of isolation of muscle groups (ie.- back extensors) or brute strength. What is needed is a variety of exercises that promote core strength and integration in different ways. Exercises that challenge our stability as we bend and move and make all the core muscles work together to stabilize the spine and maintain balance and freedom of the limbs are the top choices for core exercises.

The Core Muscle Strength & Stability Test

Before you start any exercise routine it is always a good idea to have a base line evaluation of your level of fitness. This also holds true for your core. By knowing your level of core fitness you can better determine the level of difficulty that you can perform the various core exercises and monitor the development and improvements in your core strength and endurance over time.

To prepare for the assessment you will need:

• Flat surface
• Mat
• Watch or clock with second counter

Conducting the Test

1. Position the watch or clock where you can easily see it
2. Start in the Plank Exercise Position (elbows and toes on the ground, body in a stright line and abdominals tight)
   Hold for 60 seconds
3. Lift your right arm off the ground
   Hold for 15 seconds
4. Return your right arm to the ground and lift the left arm off the ground
   Hold for 15 seconds
5. Return your left arm to the ground and lift the right leg off the ground
   Hold for 15 seconds
6. Return your right leg to the ground and lift the left leg off the ground
   Hold for 15 seconds
7. Lift your left leg and right arm off the ground
   Hold for 15 seconds
8. Return you left leg and right arm to the ground
9. Lift your right leg and left arm off the ground 
   Hold for 15 seconds
10. Return to the Plank Exercise Position (elbows on the ground)
    Hold this position for 30 seconds

Evaluation of your Performance 

• Good Core Strength
  If you can complete the test fully, you have good core strength.

• Poor Core Strength
  If you cannot complete the test fully, your core strength needs improvement.
  By comparing your results over time, you will note improvements or declines in core strength.

The Key to Effective Core Exercise

The key to effective core exercises is not just working the muscles but doing so with excellent form and technique. Strength is important, but equally so are stability, balance and integrative function. Small slow movements that truly engage the deep muscular of the spine and pelvis will produce excellent results. Good instruction on proper posture and alignment while performing core exercises is paramount for optimal results.

Core Exercises

The following are key core exercises that everyone should incorporate into their daily lives. Even if you don’t exercise regularly, doing these core exercises will help stabilize your spine, and improve your balance and coordination and prevent future physical dysfunction. Core exercises should be an integral part of everyone lives and exercise routine. Remember, the biggest benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living.

Key points before you start:

1. Core strengthening exercises are most effective when the torso (hips, back and abdominals) works as a solid unit and both front and back muscles contract at the same time.

2. Abdominal bracing is a basic technique used during core exercise training. To correctly brace, you should attempt to pull your navel back in toward your spine. You should be able to breathe evenly while bracing. Do not hold your breath.

3. The longer you hold each exercise and the longer you take to complete each repetition, the more you get out of each exercise.

Please Note: The exercises listed below are in ascending level of difficulty

1. Static Floor Exercises

These exercises require little or no movement but do require constant tension/contraction of your core muscles to ensures that they are working. Improvement is marked by the increased duration of each exercise or the reduction of your support base.

Planks

-  All plank exercises can be done while lying on your forearms or on your hands.

-  For beginners you may do the planks (hold position) on your knees rather than on your toes.

1. Standard Plank

•  Lie down on your stomach.
•  Lift your body off the floor with your forearms (elbows at 90° degrees) and your toes.
•  Keep your body in a straight position (without arching your back) and hold for 10 seconds to one minute.

2. Plank with Leg Lift

• Start in the standard plank position.
• Slowly raise one leg 5-8 inches off the floor
• Count to two and slowly lower your leg to the floor.
• Switch legs and repeat to complete one set.

3. Plank with Arm Lift

• Start in the standard plank position.
• Carefully shift your weight to your right forearm.
• Extend your left arm straight out in front of you.
• Hold 3 seconds while keeping your core tight.
• Slowly bring your arm back to starting position.
• Switch arms and repeat to complete one set.

4. The Bird

• Start in the standard plank on hands position.
• Extend your left arm and right leg
• Hold for 5 seconds while keeping core tight
• Slowly bring arm and leg back to starting position
• Switch arm and leg and repeat to complete one set.

5. Side Plank

• Begin by lying on your side on the floor.
• Position your elbow on the floor just under your shoulder.
• Lift up on that elbow and keep your body stiff from head to toe.
• Hold this position for a count of 10 to 60 seconds and then lower your hip to the floor.
• Switch sides and repeat the exercise on the other hip to complete one set.

Advanced exercise - lifting the top leg up toward the ceiling. Repeat the leg lift 5 to 10 times slowly and return to the start position.

V-sit hold

-This is an advanced cored exercise that targets your abdominal muscles and improves your balance.

• Lie on your back and then lift up at the waist to 45 degrees and raise your arms off the mat.
• Bend your knees or extend your legs and lift feet off the floor so you form a “V” at the waist.
• Hold thise position for 10 to 60 sec.

2. Dynamic Floor Exercises

The following exercises are dynamic exercises and are advanced core exercises that require controlled movement throughout the exercise.

Most of these exercises can be done on a Bosu for added difficulty.

Floor Exercises

1. Standard Abdominal Crunch

• Lie on your back and place your feet on a wall or in a table top position so that your knees and hips are bent at 90-degree angles or the knees are bent with the feet flat on the ground
• Tighten your abdominal muscles.
• Slowly raise your head and shoulders blades off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head.
•  Hold for 2 seconds.
• Slowly return to the start position and repeat.

2. Twisting Crunch

• Assume a standard crunch position, (lying on the floor with knees bent and feet on the floor).
• Cross one leg over the other so they are in a figure 4 position.
• Raise your chest at a 45° angle toward the raised knee and then return to starting position.
• Repeat until your reps are done and then repeat with other leg crossed.

Advanced Exercises -  Lift your foot off the floor while keeping your knees bent.

3. Bicycle

• Lie on your back and lift your extended legs off the floor 8 to 12 inches.
• Put your hands at the side of your head.
• As you bend one knee toward the chest lift your shoulder blades off the floor and twist so the opposite elbow moves toward the bent knee.
• Repeat with the other knee and elbow.
• Pretend to peddle a bicycle (knees to chest) while you continue to twist
• Make sure that the leg gets completely extended before you begin to bend the other knee.

4. Reverse Crunch

• Lie on the floor or a mat on your back, with knees bent and hands behind head. Keep a space between your chin and chest.
• Bend your knees to 90 degrees and lift your feet 6 inches off the floor.
• Pull knees in toward chest and hold for 2 seconds.
• Slowly lower legs back to starting position (feet 6 inches off the floor with knees bent).
• Don’t use your momentum to swing your legs up. Try to keep the motion slow and controlled by your abs.

Advanced Exercise – performed with a Swiss Ball between the legs

4. Clam Shell or Double Crunch

• Lie on your back and keep your feet just off the ground, knees bent or extended.
• Make sure your lower back stays planted and your abs are tight. Place your hands lightly behind your ears in a crunch position.
• Slowly and simultaneously lift your shoulders off the ground and your knees into your chest to perform a double crunch.
• Slowly return to start position to complete one rep.
• Don’t let momentum swing your knees up for you. Be sure your hands are not lifting your upper body– concentrate on using abs.

Advanced Exercise- Performed with a stability or swiss ball between your legs at your ankles

5. Lying Straight Leg Raise (Click on the picture for animation)

• Lie on your back.
•  Keep lower back in contact with the floor, feet and legs straight and together.
• Place your hands to sides or under lower back for support.
• Lift legs upward until they are straight above hips while keeping your legs straight and together and the lower back flat. Hold for 2 seconds.
• Lower your legs down to starting position slowly and with control (but do not allow feet to touch the ground between reps) to complete one rep.
• Make sure back stays flat on floor and abs are tight.

Advanced Exercise – Perform with a Swiss ball between your legs

6. Lying windmills (Pendulum)

• Lie on your back with your arms extended to the sides and raise your extended legs until they are perpendicular to the floor.
• Slowly lower your legs to the side as low as you can while maintaining complete shoulder and upper back contact with the floor.
• Bring your legs back up to centre and lower them to the other side to complete one set.

Advanced Exercise – Performed with a Swiss Ball between your legs.

7. Plank Crunch

• Start in the standard plank position on your hands and toes.
• Bend one knee to your chest and then return to the plank position.
• Repeat with the other knee to complete one rep.

Advanced- bend the knee to the opposite chest so you work the obliques.

8. Back Extensions

• Lie face down, legs together and extended straight, arms bent with hands behind neck, head and neck in a neutral position.
• Slowly lift the upper body (shoulders and chest) off of the ground.
•  Hold for 5 seconds at highest position.
• Slowly lower with control to start position to complete one rep.
• Repeat 5 times and progress to 10 rep or more
• This is a very small movement– don’t move further than you can naturally and easily. Keep legs squeezed together, hips, legs and toes remain on the floor.

Advanced Exercise – perform on a Swiss Ball

9. Superman

• Lie face down, legs together and extended straight and arms extended to the front
• Slowly lift the upper and lower body (shoulders, chest and legs ) off of the ground.
•  Hold for 5 seconds at highest position.
• Slowly lower with control to start position to complete one rep.
• Repeat 5 times and progress to 10 rep or more
• This is a very small movement– don’t move further than you can naturally and easily. Keep legs squeezed together, hips on floor.

10. The Bridge

• Lie on your back with your knees bent (A)
• Avoid tilting your hips and tighten your abdominal muscles.
• Raise your hips off the floor until your hips are aligned with your knees and shoulders (B).
• Hold for 5 seconds and breathe normally.
• Return to the start position and repeat.

11. Abdominal Roll Out with Wheel

• Kneel on a mat with your knees hip width apart, hands grasping the ab wheel handles, arms directly beneath your shoulders (A).
•  Keep your back flat and your abs engaged (belly button pulled up and in away from the floor).
• Slowly roll the wheel straight in front of you as you lower your hips toward the ground so that your body forms a straight line from your shoulders to your knees (B).
• Slowly, using your abdominals, slowly roll the wheel back in until you reach the starting position to complete one rep.
•  Only roll as far forward as you can while still maintaining good form. Do not allow the hips to drop toward the floor or the lower back to arch.

12. Side lying Hip Dips

• From a side lying position lift up onto your elbow so you are in a side lying plank position.
• Lower your hip to just above the floor and then return to plank position.
• Start with 5 or 10 and then turn to the other side and repeat to complete 1 set.

13. Side Lying lateral Raise

• Lye on your side with legs extended. Your feet may be in front of each other or on top of each other (advanced)
• Lower arm extended under the head or elbows bent with finger tips touching your ears. The head is lifted just off the extended arm.
• Top arm is extended along the top of the body or elbow bent with finger tips touching your ear.
• Slowly lift the lower shoulder off the floor and hold for 1 sec.
• It is important to keep the same distance between the head and lower arm. The movement starts from the lower shoulder lifting up not the head jerking up.
• This is a very small movement.

Advanced Exercise – Do the same movement on a Swiss ball or Bosu. The movement will be larger.

14. Side Lying Plank Crunch

• Lie in the side plank position while keeping your top hand near your head.
• Bring your elbow down to the floor by twisting your torso.
• Return to the starting position to complete the rep and repeat 5 or more times to complete the set and then repeat on the other side.

15. Side Lying Double Crunch

• Lie in the side plank position while keeping your top hand near your head.
• Bend your bottom knee toward your head as you twist and move your top elbow toward the bending knee

3. Dynamic Standing Exercises

1. Side Bending

• Stand with legs hip width apart, knees slightly bent
• Holding ends of a rolled-up towel, extend arms overhead in a V formation or hands on your hips.
• Bend to the left without moving your lower body. If your hands where on your hips lift the right arm over your head as you bend to the left and hold for 2 seconds.
• Return to start position.
• Bend to opposite side to complete one rep.
• Concentrate on bending from the waist, and letting your upper body/arms follow.

2. Airplane

• Stand with feet together, arms at sides, and gaze at a spot on the ground about 5 feet ahead for balance.
• Lift left foot back, bending forward until left leg and chest are parallel to ground. Extend arms out to the side for balance.
• Hold for 3 to 5 seconds.
• Switch sides and repeat
• Be sure to keep a flat back (parallel to floor) and concentrate on keeping abs tight.

3. Standing Hip Flexor

• Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support.
•  Shift weight to right leg, keeping knee slightly bent and spine straight.
•  Slowly lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.
• Slowly lower leg to ground without letting foot rest on the floor. Complete all reps with one leg and then switch sides.
• Make sure you aren’t leaning back when lifting leg.
• If necessary you may use a chair or wall for balance.

Advanced Exercise – as you lift the leg you can extend the knee.

4. Static Swiss Ball Exercises

These are advanced core exercises because a Swiss ball is unstable, so the main muscles you are working will need the help of supporting muscles to balance you on the ball.

The Swiss Ball should be medium-sized that is fully inflated, but still allows for some give.

1. Plank on a Swiss ball

This is a variation of the static plank.

• Place your forearms on the Swiss Ball with your feet on the ground
• Keep your abs and glutes tight, and do not arch your back.
• Hold this position for 10 to 60 seconds.

Advanced Exercise – Move the ball slightly from side to side.

2. Side Lying Plank on Swiss Ball

• Place your left forearms on the Swiss Ball with your feet on the ground. The feet  maybe in front of one another for better balance or on top of one another (advanced).
• Keep your abs and glutes tight, and do not dip your hips.
• Hold this position for 10 to 60 seconds.

Advanced Exercise – Move the ball slightly foreword and back

3. Lying Glutel Push-up or Bridge

•  Lie on your back with your feet resting on top of a Swiss ball.
•  Push through your heels to raise your butt off the floor as high as possible.
•  Form a straight line from your knees to your shoulders.
• Hold this position for 10 to 60 seconds.

5. Dynamic Swiss Ball Exercises

1. Abdominal Crunch on Swiss Ball

• Begin by sitting on top of the Swiss ball.
• Roll in the direction your head is pointed until your lower back is supported by the curve of the ball.
• Either cross your arms over your chest or place your hands behind your ears. Do not put them behind the head or clasp them together behind your head.
• Slowly crunch forward, using your abdominals, until you are at approximately a 45 degree angle to the ball. Keep you neck in a neutral position.
• Slowly lower yourself back to the starting position, where your head wraps back around the ball.
• Keep a  space in-between your chin and chest, so your spine stays in a neutral position.

2. The Bird on Swiss Ball

• Begin in a kneeling position with the ball under your abdomen.
• Walk you hands out until they touch the ground right under your shoulders and your toes are also touching the ground. Allow your weight to press into the ball.
• Slowly raise your right arm and left leg up into the air, balancing on the other hand and leg that are touching the ground. Lift as high as you can, until both leg and arm are parallel to the floor.
• Hold for 1 to 5 seconds and then slowly return to start.
•  Repeat with the opposite sides to complete one rep. Keep your head and neck in a neutral position.
• Make it easier: Work your way up to this exercise by practising in the same position but lifting only one limb at a time.

3. Ball roll-ins (Reverse Crunch)

•  Place your hands on the ground and the top of your feet on top of the ball.
•  Keep your hands in place and bend at the knees to bring the ball toward your chest.
•  Hold this position for a second and roll back out.
•  Do not use your hip flexors to bring the ball toward you bend your knees.

4. Stiff-Legged V bends

• This is exactly the same as the ball roll-ins, but you must keep your knees straight and move your hips toward the ceiling.

Very Advanced Core Exercise

Dragon Fly (Leg, hip and spinal lift)

This move has a high degree of difficulty and has a high risk of injury if performed incorrectly, or by those without appropriate strength and poor technique.

• Lye on a flat bench or floor.
• You must lock your arms in a fixed overhead position by either lifting your arms over your head and grabbing the head of the bench or your hands next to your head and gripping the sides of the bench, or if you are lying on the floor you can grip a stable object behind your head or over your head.
• Contract your torso (brace your abdominals) and lift your legs, hips and spine up into the air as high as you can. Ideally, they should be lifted so they are pointing perpendicular to the bench or floor. It is important to keep your toes pointed, and your knees and hips straight and spine and body rigid. (Key pt.- Keep toes pointed and avoid bending the knees and hips).
• Once lifted, you will slowly lower your legs, hips and spine in a controlled motion without letting any part of your body touch the bench other than the upper back and shoulder.
• If you bend your knees, drop your hips, or arch your back, you don’t have the strength yet, and should not continue the exercise.
• Lower your body until it is hovering just over the bench or floor.
• Repeat as possible. Once you break form, you are done.

Summary

Core strengthening needs to be part of everyone’s exercise routine. A strong core enhances your ability to perform better in athletic events and in activities of daily living, especially activities that require lifting and an increased amount of physical exertion. It is also important in injury prevention, especially injuries to the lower back. As well, a strong core will improve your posture which helps with your balance and agility which is important for fall prevention and will enhance your self esteem, both of which are important for the older adult.

The exercises illustrated in this article are only a small sample of the types and variety of core exercises available. It should be emphasized that you must perform core exercises with good biomechanics or risk compromising the effectiveness of the exercise and increase the risk of injury. Only your imagination can limit the variety of core exercises you can do to strengthen the various core muscles but if you progress too quickly without developing a proper base of core strength you risk injury and functional disability.

Remember, “Success is in the Doing”, so don’t delay. Get started on strengthening your “core” today. In the months and years ahead you will be very thankful that you did.

If you’d like more info Please Contact Mike at  http://forever-active.com/contact.

What Does Whole-Grain Mean

Whole-grains are made up of three parts:

1. The bran- multilayered outer skin of the kernel;

2. The germ -contains B vitamins, some protein, minerals and healthy polyunsaturated fats;

3. The endosperm- contains starchy carbohydrates, proteins and a small amount of nutrients

Whole-grains are nutritionally far superior to refined grains such as white flour that has had the germ and bran removed and, as a result, the lost of much of its fibre, vitamins and minerals.

At the Grocery Store

When we walk down the cereal, bread and snack isle of our favourite grocery store we are inundated with product labels bestowing the virtues of being made with whole grains, whole wheat or being multi grain. Unfortunately, many products making these claims contain a significant amount of refined flour.

Whole Grain Products

Canada, which is alone in the world with this regulation, states that up to 5 % of the wheat kernel (about 70% of the germ where the majority of nutrients, vitamins, minerals and healthy fat are found) can be removed and the flour can still be called whole grain. To complicate matter further, many “whole grain” products contain only a small amount per serving and as a result you would have to eat a substantial amount to get a proper serving of whole grains (one serving of whole grain is 16 grams).

Multi Grain Products

Multi grain products simple means that it is made with more than one grain. For example, you could have completely refined wheat flour and completely refined white rye flour and the product can state that it is multi grain because it is made up of more than one type of grain.

What Should You Do

The most important thing you can do to ensure that you are buying what you intent on buying is read the label. Don’t trust the front of packages. Read the ingredient lists to see if the whole-grain flour is the first ingredient. Check the nutrition facts to ensure the product has at least a few grams of fibre per serving and that the product is not high in trans and saturated fats, salt (sodium), and sugar. You are best to eat whole grain bread, barley, brown and wild rice, oats and whole wheat pasta. Taking a little time to be a careful shopper can ensure that you are not being seduced into making unhealthy choices for you and your family.

For further information on how to read product labels quickly and effectively go to the following article on the Forever-Active web site;

http://forever-active.com/understanding-the-nutrition-facts-label-on-your-food-items,understanding-the-nutrition-facts-label-on-your-food-items

Reference: Globe and Mail, Health and Fitness, August 6, 2012

If you’d like more info Please Contact Mike at  http://forever-active.com/contact.

“Other people notice when he comes in, and they are half his age or even younger. And they’re embarrassed. … They think, ‘Wow. If he can do it, I can do it,’” said Rivera, a 44-year-old personal trainer. “With him, there are no excuses.”

Duane Jennings, who is hard of hearing, caught some of the compliment and grinned.”It’s about habit, I guess,” he said.

The next two generations in his family see the benefits of Jennings’ healthy lifestyle, and they credit him for being their fitness role model. His grandson Tim Frasure, a high school senior, recalled visiting Jennings as a child and walking across the street hand in hand to swim together at the local pool. Now, at 18, Frasure thinks very little about his own golden years. “But I do think of him at his age doing all of this, and I want to be like that, too,” he said.

“All this” entails a long list of fitness activities five or six days a week. Jennings golfs, swims, cycles on a stationary bike, walks on a treadmill, lifts weights and stretches to stay in shape.

Fitness looks different for Frasure and his mother.

He swims on his high school team, rides road bikes and climbs rocks at a local gym. His mother, Joy (Jennings) Frasure, takes the Y’s fitness classes and works out on the elliptical machine.

Ultimately, though, all three members of this extended family got fit to feel strong and leave worries in their stage in life behind. Jennings routinely walked and jogged for most of his life. But early in his retirement, when his wife began losing her short-term memory and exhibiting other symptoms of Alzheimer’s disease, he stepped up his fitness pursuits by joining a health club.

The setting gave him access to fitness equipment while providing social interaction.”I had to do it. That’s what the book says — that caregivers need to take care of themselves, too,” he said.

When his wife died in 2003, Jennings moved to live closer to his daughter and her family. “And the first thing he did when he got here was to get a membership at the Y,” Joy Frasure, 52, said.

She joined at about the same time to avoid going on medication for high blood pressure. “I’ve burned off a lot of fat on that elliptical machine,” Joy Frasure said, laughing. “But there’s still more to go.”

For his part, Tim Frasure works out to get a break from sitting at a desk all day at school. Fitness activities help him spend down pent-up energy and give his mind a rest. “I just step away from everything when I work out,” he said.

All three generations said that establishing and maintaining a fitness routine –however modest — pays off in the near term by making it easier to climb a flight of stairs or a mountain.

As a fitness professional, Rivera knows that is true.

He greeted Jennings with a nod while he checked in other early birds at the Y’s front desk last week, and he watched as the older man walked with his family toward the locker rooms. “He’s a role model for me, too. First of all, I want to live that long. Secondly, I want to be able to do all the things he does, and that comes from staying active the whole time and not waiting until the last minute,” Rivera said. “I tell people that it’s easier when you start early and stay on the path. And you never know how you’re going to impact someone else.”

Here are some time tested practical tips to help you get off the couch and into the exercise mode.

First, make sure your exercise goals are realistic and sustainable. Aiming to complete an exercise program that is too demanding is counter productive – intense, unrealistic goals are difficult to achieve, not to mention sustain. Plus, you’re more likely to injure yourself. And failing to reach your goals only leads to more frustration and lack of motivation. Instead, aim to move 30 minutes a day, think of it as “drops in a bucket.” The drops may not seem like it will make much of a difference, but they add up over time.

Second, find something you enjoy doing and start with that. If you enjoy gardening, check out other people’s gardens as you walk to and from work and then do your own gardening on the weekend. If you like playing a particular sport, join a team. If you want to be social, find a walking buddy.

Third, workouts will be more enjoyable and tolerable if you can find activities that allow you to be outside, to spend time with friends and family, to have fun and get active all at the same time.

Fourth, use an “exercise calendar” on which you put gold stars on the days that you complete your workouts. The stars are a great visual reminder of how many times you have exercised in a week or a month. Once you get to your predetermined goal, reward yourself. Take yourself to the movies, get a pedicure or buy a new workout outfit.

Finally, remember that doing something is always better than doing nothing. On days you don’t want to exercise, make myself run, walk or be active for 10 minutes. Tell yourself that, if after 10 minutes you are still miserable, you can stop. Nine times out of 10, once you have started to move and exercise, you end up finishing the workout. On the days you stop at the 10-minute mark, don’t worry about it, doing something is always better than doing nothing.

Exercising and getting fit and healthy is fun and rewarding. All you have to do is find your individual keys that will help you get started and stay active.

When she is out running, though, she leaves the tether at home. Her guide calls out verbal cues – “go left,” “we’re coming up to a hill,” “get ready to duck under some tree branches,” “there’s someone coming up on the path so come over to my side.” Even though she doesn’t need it for the event, Ms. Morris says she will probably wear the tether when she runs the 10K race in a field of more than 10,000 runners at this Saturday’s Ottawa Race Weekend to make her presence known.

For the first time in its 38-year history, the Tamarack Homes Ottawa Race Weekend has included a new category in its 10-kilometre race for blind and visually impaired runners. The event has always had a policy to accommodate all runners, so it’s not as if blind and visually impaired individuals were barred before. But the new category is welcome recognition of the fact that they are gunning for the finish line like everyone else.

“Blind folks are not just going to sit quietly on the sidelines,” Ms. Morris says. “We show up, we’re here to play too.”

Jim Robinson, race director and president of the Ottawa Race Weekend, explains the significance by comparing it to the early days of the event when there was no category for walkers. Even if a person finished first among walkers, their results would only show up in the giant mix of all the people who ran the marathon. With a category, however, they become a distinct group. “They’re able to see and understand their results in relation to other runners who have entered in the same category,” Mr. Robinson says.

As of Thursday, 19 athletes with vision loss were registered to run in the Ottawa event. Jason Dunkerley, the founder of Achilles Ottawa, says the new category will help encourage a greater number of blind and visually impaired people to lace up.“We hope it’s helping to bring some other people out who may not have [run]otherwise,” he says.

Guides are generally matched with athletes based on height, weight and race times.“We always try to match runners with guides who are slightly faster than the athlete because not only do they have to be able to keep up and pace, but they have to talk throughout the entire race. We’ve always joked that we like chatty guides,” says Jan Ditchfield, the founder of Won with One, an Ottawa-based organization that aims to provide opportunities for blind and visually impaired people to participate in sport.

Sometimes, runners and guides are introduced the day before a race, although it’s obviously better if they’ve had more time to get to know each other and train together, Ms. Ditchfield says. Ms. Morris met her guide, George Hajecek, through a fitness class for visually impaired people where Mr. Hajecek volunteers. “We started talking, and the next thing we know, we’re doing a 10K together,” Mr. Hajecek says. They did their first run together last year, at the Ottawa Race Weekend. They’ve done three more 10K races since then.

There were a few hiccups early on, including one run where Ms. Morris collided with a little girl on a bike. “It was very, very low speed,” Mr. Hajecek recalls with a small laugh. “It was more funny than anything else. It wasn’t me letting her know soon enough and I figured the girl would just stop,” he says. But it didn’t take long to get into a rhythm together, he adds.

Last year, their goal was to reach the finish line at the Ottawa Race Weekend 10K in less than 70 minutes. They finished in about 68. This year, they are hoping to beat that time. The key, Mr. Hajecek says, is communication. “A lot of it is trying to navigate through the crowds,” he says. “When it is tight, we will have physical contact. I’ll put my hand on her shoulder or I’ll say, ‘Come in behind me. There’s a hole coming up. Come to my left and we’re going to go shoot through the hole.’ ”

Being in a field of so many runners can be nerve-wracking – that can be true for everyone. But there’s nothing like the rush of a race, Ms. Morris says. “The sounds that you hear at a race are just panoramic. It’s amazing the things you hear. I love it. I just get so caught up in the hype and the excitement,” she says.

Natalie Fraser, a 29-year-old policy analyst in Ottawa, will guide Charlene Caines-Luffman, a 44-year-old a manager of IT security at the Canadian International Development Agency, in the race this weekend. The two have been running together since meeting through Achilles Ottawa last fall, with Charlene usually holding onto Natalie’s right elbow. “When you run with someone and they’re that close to you, you get to know each other pretty fast. Together, we talk about our lives, we talk about what’s going on with our friends and our families and our jobs,” Ms. Fraser says.

Ms. Caines-Luffman, who lost her sight as a child growing up in Newfoundland, says the new category will help raise awareness of runners with vision loss. “There’s a lot of us out there, and I think a lot of people are quite surprised. When I get dressed up in my running gear to leave work I’ve had a couple of people saying, ‘Why are you dressed like that?’ ” she says with a chuckle.

Come Saturday, no one will wonder why she is decked out in her running gear. And while it will be Ms. Fraser’s job to guide Ms. Caines-Luffman through the course, it’s also up to her to convey much of the race day excitement. Doing so isn’t a chore; it’s pretty awesome. “Part of the beauty of running is seeing everything that’s around you and seeing the other runners, so I look forward to being able to tell her what the funny signs say, how the other runners are doing and, especially, that moment when the finish line is in sight for me, letting her know just how close we are to it,” Ms. Fraser says.

 Good posture illustrated

Physically, good posture is important to help minimize muscle imbalances and stress on ligaments and tendons which could result in neck, shoulder and low back pain. As well, headaches, numbness in the arms and legs, respiratory, stomach and bowel problems have been associated with poor posture. Emotionally, good posture creates an image of self-confidence, and assertiveness. People with poor self-esteem often carry themselves with their head down, neck protruding forward and rounded shoulders, in what is called a “slumped over” posture.

For many people, especially in the older adult, poor posture is the result of years of neglect of standing and sitting up properly which has resulted in weak postural muscular and flexibility. The result is increase stress on the vertebrae’s and disc’s of the spine and an earlier development of arthritis of the spine. It is difficult to correct poor posture when it has slowly developed over years due to poor postural habits. When it comes to maintaining good posture prevention is the best medicine. It is important to remember that it is never too late to incorporate good preventive measures into your daily life.

Preventative Measure

The best way to avoid poor posture is to;

1. Practice good standing and sitting posture. Always be conscious of how you stand and walk. When you are standing still don’t lean on one leg and when walking standing tall, head facing forward and shoulders back. You should also walk with your feet/toes facing forward and not flared out or in which puts a lot of pressure on your knees and hips.

2. Get regular exercise for good general fitness and health.

3. Practice flexibility exercises daily to prevent contracture of the postural muscles, ligaments and tendons that are under constant physical stress from sitting and standing for prolonged periods of time during the day (table 1)

4. Do specific strengthening exercises for your upper back (Rhomboids) and core (abdominal and lower back area), to prevent muscle atrophy and imbalances in these important postural muscles (table 1).

5. Don’t sit for longer than 30 minutes at a time without standing up and stretching by bending over to touch the floor, leaning backwards and gently rotating your torso side to side. You can also rotate your shoulders backward and squeeze your shoulder blades together as you rotate your shoulders. Moving your neck upward and downward and side to side as well as shoulder shrugs. These simple exercises helps alleviate stress in the lower back, neck and shoulder area.

6. Feel good about yourself. People who have strong self esteem and self worth carry themselves with a more upright posture. Even on days when you don’t feel that good make a conscious effort to sit and walk straighter and you will feel better.

Table 1: Upper and Lower Back Flexibility and Strengthening Exercises that will Promote Good Posture

Stretches
1. Neck Stretches	1. Flex and extend2. Laterally bend to the right and then to the left 3. Rotate to the right and then to the left
2. Upper back (extension)/chest Stretch	Reach behind your back and put your palms together. Extend the elbows and reach down toward the buttocks.      Or   With your elbows bent, pull your shoulder blades as far back and together as you can.
3. Backward Shoulder Rotations	Slowly rotate your shoulders backwards in a complete circle
4. Chest (Pectorals Major) Stretch	Lift your arms to 90° put them against a door jam as shown and lean forward.
5. External Shoulder Stretch	Pretend to scratch your upper back and reach as far down as you can along the spin
6. Shoulder Shrugs	You may either sit or stand and lift your shoulders towards your ears
7. Arm Extensions Over your Head	Lift your arms over your head and intertwine your fingers
8. Lower Back and Hamstring Stretch	Gently bend forward as far as you can without straining yourself
9. Lower Back Extension	Gently bend backwards as far as you can comfortably. You may put your hands behind you at the waist level to support the lower back
10. Lower Back Trunk Rotations	Gently rotate to the right and then to the left as far as you can comfortably. This may be done sitting or standing.
11. Lower Back Lateral Bending	Gently bend sideways to the right and then to the left as far as you can comfortably. This may be done sitting or standing.
12. Child Pose	From a position on your hands and knees gently move your buttocks back to your heels. Your arms will naturally extend in front of you.Caution- This may be difficult for people with arthritic knees or hips.
Strengthening Exercises
1. Upper Back Extensions (Rhomboids)
1a. Upper Back Extensions on Floor	Lying on the floor, place your hands behind your head and lift your chest off the floor. It is important to keep you head in line with your neck and upper back. The neck or head should not hyperextend.
1b. Sitting or Standing Bent Over Lateral Raise	Bending over with elbows extended and pointing down abduct the arms (lift the arms out to the side) to shoulder level height. Hold for 1 sec. and then lower.
1c. Sitting or Standing Bent Over Rows	From a bent over position bend your elbows and lift the weights to chest height. Hold for 1 sec. and then lower
1d. Kneeling, sitting or Standing Cable Rows	Back is straight, arms are extended at chest height and pull cable handles toward your chest. Hold for 1 sec and then return to start position.
2. Core Exercises
2a. Mat or Swiss ball Lower Back Extensions	Mat- Lying on your stomach, lift your chest and legs off the floor and hold for 10 sec. Rest for 3 sec and repeat 6 times.          Swiss Ball – Lie with the ball under your belly button and position your hands behind the head. Bend forward so your head is down and then lift the chest up. It is important to keep the head in line with the neck. There should be no hyper extension of the neck or head.
2b. Mat or Swiss ball Abdominal Crunch	Mat – Lying on the mat with knees bent and hands behind your head. Lift your shoulder blades off the ground. Hold for 1 sec and then lower.    Swiss Ball – Position the ball in the lower back area, hands are behind the head and lean back. Lift the chest up approximately 30°, hold for 1 sec and then lower.
2c. Mat or Swiss Ball Abdominal Oblique Crunch	Mat- Similar to Abdominal crunch but cross your leg in a figure 4 position and lift shoulder blades off the floor and then twist so elbow of arm moves towards the figure 4 knee. Hold for 1 sec and then lower. Once you are finished your set of reps change legs and repeat.Swiss Ball – Similar to abdominal crunch but when you lift your chest twist to the side as well and hold for 1 sec before lowering.
2d. Lateral Abdominal Hip Dips	From a side lying position lift up onto your elbow so you are in a side lying plank position and then lower your hip to just above the floor and then return to plank position. When you have completed your reps turn to the other side and repeat.
3. Planks (Core)
3a. Prone (face down) Plank	Lie straight out with your weight balanced on your toes and forearms. It is important to keep your stomach tucked in (pull in your belly button). Hold for up to 60 sec.
3b. Side Lying Plank	Lie on your side and then lift yourself up so you are balanced on the side of your feet and forearm. Hold for up to 60 sec and then repeat on the opposite side.

Summary

Poor posture has become more common place in our society due to our sedentary nature of sitting in front of the TV and computer for hours at a time. Unfortunately, poor posture habits are established relatively early in our lives and are difficult to change and correct. However, a conscious awareness of good posture while we sit, stand and walk along with frequent stretching and performing simple but effective upper back and core exercises can have a significant effect on preventing continued deterioration of your posture and the negative health effects associated with poor posture.

If you’d like more info Please Contact Mike at  http://forever-active.com/contact 

 Nutritional Facts;

Calories per serving – 235

Carbohydrates – 25 g

Fibre – 3 g

Protein – 3 g

Fat – 14 g

Ingredients:

1 pound of Yukon Gold potatoes

1 quart of water

¼ cup extra-virgin olive oil

2 tablespoons freshly squeezed lemon juice

1 tablespoon French mustard

6 scallions, white part only, trimmed, peeled and thinly sliced.

¼ cup jarred capers, drained (optional)

¼ cup fresh mint leaves, cut into thin strips

Fine sea salt to taste

Preparation

1. Scrub the potatoes but don’t peel

2. Bring the water to a simmer (preferably in a steamer)

3. Boil the potatoes or place the potatoes on a steaming rack over the simmering water and cook completely.

4. In a large salad bowl, whisk the oil, lemon and mustard.

5. Add the scallions and capers (optional) and toss to blend.

6. Add salt to taste.

7. Once the potatoes are cooked, cut them crosswise into thin slices.

8. Add the potatoes directly into the dressing while they are still warm so they will absorb the dressing.

9. Toss to thoroughly coat the potatoes with the dressing.

10. Add the mint and toss again.

11. Serve warm or cold.

Reference: Runners World, July 2012, p.48

If you’d like more info Please Contact Mike at  http://forever-active.com/contact 

In older age groups, there is a gradual decline, as a function of ageing, in sensory (eyes and ears), motor (muscles, tendons and joints), and cognitive (reasoning, memory) function which affects this population’s ability to maintain good agility and balance as they move and change position. As a result, falls resulting in fractured wrist, shoulders and hips are a frequent occurrence. However, in the general population, because of previous injury to joints such as ankles, hips and lower back and shoulders, a lack of muscle strength and endurance in the legs due to a lack of physical activity and mental fatigue and emotional stress from work and family life, a younger person’s agility and balance can be compromised as well, and this can have a big effect on that person’s ability to perform athletically and maintain an active lifestyle.

Interestingly, research has shown that high intensity, highly specific agility and balance training is not necessary to have a positive impact on improving someone’s balance.  Research suggests that a minimum of 10 minutes of low intensity training three days per week for 4 weeks is sufficient to improve static and dynamic ( your centre of gravity is moving) balance.

Two factors that contribute to agility and balance are;

1. Core and Lower body muscle strength. Exercises that strengthen your core (abdominal area and back), hips (Buttocks) and legs (quads, hamstrings and calves) will improve agility and balance by giving you the strength to move with more rhythm and coordination and maintain balance and make corrections when you fall off balance. Muscular resistance exercises such as abdominal crunches, back extensions, leg extensions and leg curls, squats, and lunges are important. These exercises can be done on either a stable surface such as a floor or on unstable surface like a wobble board. Agility exercises using an agility ladder is also an excellent way to improve leg strength and balance.

2. Timeliness of neurological signals to the muscles. Agility drills can help train your brain to signal your muscles more quickly to move and make balance corrections when necessary to avoid falling.

The most important point to remember is that good agility and balance is necessary for people of all ages and fitness levels for injury prevention, the ability to effectively carry out activities of daily living such as stair climbing, bending and lifting, and to enjoy participating in physical activities such as golf, bike riding, skating, gardening and walking. Simple, non strenuous exercises focusing on core, leg strength, agility and  balance 3x’s / week can have tremendous effect on improving this component of your fitness and health.

Tables 1, 2 and 3 below illustrate muscular strengthening exercises, balance exercises and agility exercises that can easily be implemented at home to improve your lower leg strength and your agility and balance. When performing these exercises, as with any new exercise routine, it is important to start slowly, focus on doing them biomechanically correct and increase the number of repetitions or length of the exercise only after you can perform them without significant fatigue or muscle soreness.

These exercises should be become part of everyone’s exercise routine.

Core Exercises:
1. Abdominal Crunch - Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Pull your belly button towards your spine, and flatten your lower back against the floor. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor. Exhale as you come up and keep your neck straight, chin up. Hold at the top of the movement for a few seconds, breathing continuously. Slowly lower back down, but don’t relax all the way.
2. Back extensions (Superman’s) - Lie down on your stomach and raise your torso off the floor with your arms extended in front of you (beginners may place their hands behind their head). Hold for 5 to 10 seconds. Lower your torso to the ground to complete one rep. Rest for 3-5 sec and repeat. For an advanced exercise you can lift you legs off the ground as you raise your arms and torso off the floor.
3. Lateral hip raises/dips - Lie down on your side. Lift your body (hips) off the floor with your forearms (elbows at 90° degrees) and the side of your foot. Keep your body in a straight position. Hold for 2 seconds and then return hips to just above the floor. For added difficulty, lift one foot in the air.
4. Planks - Lie down on your stomach. Lift your body off the floor with your forearms (elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching your back) and hold for 30 seconds to one minute. Lift one foot in the air for added difficulty.
5. Side Plank - Lie down on your side. Lift your body (hips) off the floor with your forearms (elbows at 90° degrees) and the side of your foot. Keep your body in a straight position without dipping your hips. Hold for 30 seconds to one minute. Lift one foot in the air for added difficulty.
Hip Exercises:
1. Hip abductions - Side lyingBegin this exercise lying on your side. Keeping your back and knee straight and foot facing forwards, slowly lift your leg to the side tightening the muscles at the side of your thigh / hip (abductors). Hold for 2 seconds and repeat 10 times as far as possible pain free.StandingBegin this exercise standing at a bench or table for balance. Keeping your back and knee straight and foot facing forwards, slowly move your leg to the side tightening the muscles at the side of your thigh / hip (abductors). Hold for 2 seconds and repeat 10 times as far as possible pain free.
2. 45° Hip Abduction (Gluteus Medius) - Begin this exercise standing at a bench or table  or facing wall for balance. Keeping your back and knee straight and foot facing forwards, slowly move your leg back at a 45° angle.). Hold for 2 seconds and repeat 10 times as far as possible pain free
3. Hip extensions (Gluteus Maximus) - Begin this exercise lying on your stomach Keeping your knee straight and slowly lift your leg tightening your bottom muscles (gluteals). Hold for 2 seconds and repeat 10 times.Advanced- Lye on hands and knees and lift one knee to hip level and hold for 2 sec.
Leg Exercises
1. Squats - Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.Keep your body tight and push through your heels to bring yourself back to the starting position.
2. LungesForward Lunges - Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core (Tighten up belly).Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.Additional Lunge exercises that require more strength and balance;1. Walk forward Lunge – with each step forward you do a forward lunge.2. Reverse Lunge - you step backwards and lower your hips and knee.            3. Side Lunge - Stand with your feet and knees together, hands on your hips. Take a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the start to complete one.	Walking Forward LungeReverse LungeSide Lunge
3. Calf raisesStand with feet shoulder width apart. Lift up onto your toes and hold for 2 sec and then return to feet flat onto the ground.Advanced – stand on edge of stairs or platform and drop heel below parallel and then lift heels up.

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Table 2: Balance Exercises to Improve Stability

Notes:

1. Balance exercises should not be attempted until you have completed 4 to 6 weeks of muscular resistance exercises (Table 1) to ensure adequate core and leg strength.
2.  When you are doing each balance exercise try to keep your core tight (abdominals tucked in) and feel your hips and buttocks muscles working to keep you stable. The goal is to minimize swaying as you perform each exercise.
3. The following balance exercises are in order of increasing difficulty and can be can be made more challenging (progression) by changing your feet position or the stability of the surface you are standing on (wobble board or Bosu). Only progress to the next level of instability when you can safely complete the series of balance exercises without significant swaying or fatigue.

Levels of Progression

1. Feet shoulder or hip width apart.
2. Staggered Step Position- one foot takes a step forward.
3. Split position 1 – one foot is one step ahead but directly in front of the back foot.
4. Split position 2 –same as split position 1 but heel of forward foot is touching the toe of the back foot.
5. Stand on single leg.
6. Stand on unstable surface (wobble board or Bosu).

Wobble Board                                                                                                        Bosu

Progressive Balance Exercises

-  Progress so you can hold each position for 10-20 sec or can do 10 reps of each exercise.

-  To add an additional level of difficulty you can do each exercise with your eyes closed.

Table 3: Agility Exercises to Improve Agility and Balance

Agility exercises are basically dynamic (your centre of gravity is moving horizontally) balance exercises. They are an advanced form of balance exercises and require a greater amount of leg strength and neurologic coordination than static balance exercises in table 2.

As with static balance training, remember to start simple and slowly increase the complexity. All movements should be slow in the beginning and increase in speed when progression is appropriate. Never overestimate your skill level when increasing the level of difficulty. Progress slowly.

To begin dynamic balance/agility activities, find a flat, soft surface. Perform each agility exercise by moving a specific distance forward and then the same distance backward.

Key Point-

Recovery time between agility exercises should be between 45 to 60 seconds. As you progress you can reduce recovery time to 30 or 15 sec.

Key Points :

1. Progress slowly.
2. The most important point in dynamic balance training is to master proper form, not speed.
3. To make the agility exercises more difficult as you progress, increase the speed and/or distance.
4. For the older adult, focus on maintaining good balance when performing the agility exercises
5. For the athlete, focus on mimicking movements essential to your sport of choice. For example, if you are a soccer player, incorporate more side-to-side movements. If you are a golfer, focus on how to maintain balance while moving.

The agility exercises illustrated below can be used with or without an agility ladder.

Agility Ladder

Agility Exercise Evaluation Chart

Agility exercises are listed below in chart form. You can use the chart to grade yourself on how proficient you are at performing the various drills.

It is not necessary to perform each of the exercise. You may pick and choose as you progress down the list. Under each category the exercises progress from easy to hardest.

Example of a Agility Workout:

Note- Start with 3 reps of each exercise and progress depending on your proficiency.

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Summary

Leg strengthening, balance and agility exercises, should become part of everyone’s exercise routine. Doing these exercises frequently, at least twice a week, at low intensity, is more effective than doing them sporadically at high intensity to fatigue. It is getting into the routine of doing them regularly that is the key to improvement. Walking, riding a bike, skating, running, bowling, yoga, Pilates, tai chi or any other physical activity that requires core involvement, leg movement and coordination will help improve your agility and balance.

The secret is to use it or you will lose it so get started today.

Remember, “Success is in the Doing”.

If you’d like more info Please Contact Mike at  http://forever-active.com/contact