What do women need after delivering a baby? Help!
Women need a concise format to put their body back together, on their own time.And to tighten and stabilize key body areas that become lax with pregnancy and delivery.As a Physical Therapist specializing in Womens Health care, it is not uncommon for me to see women one, three, or even eight years after delivery with back, hip, and/or pelvic pain that is traced back to the Post -Partum time.
Moms need gentle, regular, progressive exercise that they can fit into what one of my experienced mom-friends calls the “Fog Zone”. The fog zone starts with the excitement and joy and sleep deprivation that occurs in the first few months, where moms may feel brain dead and overwhelmed.While some moms barely experience the fog zone, others may feel a mental and physical disruption for months or even years post partum! So moms need help, and taking time to perform “self-care” such as exercise can help moms feel that they are back on track. Exercise is a mood booster, and of course a key for re-building strength, toning muscles , and a key ingredient for health and wellness.
We now know that serious hormone shifts that occur in the post-partum period, and in addition to mental effects, ligaments can remain lax and loose, and that can mean pain and loss of power. Just imagine your car with a loose axle-the wheels would not be held in proper alignment or stability! So women need to correctly exercise the kegels, deep low back, inner and outer hip muscles, and the abdominals, to re-stabilize the pelvis.
Exercise Pearls for New Moms is a resource found on www.BenchFit.com, and it is of value in defining the weak links post-partum, and offering “Pearls” that can be done as small doses of exercise throughout the day, or combined into a standard 20 to 45 or even 60 minute workout. Unique tips for pelvic stabilization are provided,as well as posture, yoga, cardio, and stress management-relaxation tips.
If you are pregnant and reading this,help yourself with a roadmap for stability and power Post-Partum with BenchFit:Exercise Pearls for New Moms. This is also a great baby-shower gift, or treat for moms several years post-partum.
BenchFit Solution:Choose Strength:Activate Growth Hormone!
March 25, 2008
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We don’t need to look far to see the association of athletes with “banned substances”
such as steroids and growth-hormone supplements. Get Real! Activate YOUR OWN
NATURAL GROWTH HORMONE, with exercises.
Vitality springs from a positive mental attitude and vision, and daily habits that
create character. Emotional strength. Vision.Focus. Physical strength.
Do the following three to five days a week, for an enhanced sense of well being and physical
power:
Walk, bike, get on the elliptical or treadmill, or swim: a minimum of 15 minutes,or
optimally 30-45 minutes.
Lift weights that tire you out in 10 repetitions: Emphasize biceps curls, rows,
side-lying inner and outer leg lifts, squats, and heel raises. That is 6 exercises.
For your abdominal workout, I recommend small range of motion “curl ups” with an exhale
and pulling the navel in towards the spine as you curl up.The “Plank” yoga pose is also great for
abdominal toning.
GROWTH HORMONE is activated when we lift weights.The more intense the exercise intensity,
the more growth hormone is activated. GROWTH HORMONE release stimulates muscle growth, and the
breakdown of stored fat for energy .For safety and success, gradually dial up a weight lifting work-out
over a period of several weeks to be able to accurately stabilize and move the weight. Exercise counteracts the
tendency to weight gain and age-related strength decline.
A Free-Weight Workout, such as BenchFit, requires coordination and control-and you really can get results in
workout two times a week, but aim to workout 4-5x a week with weights.
Reference:
Wilmore, Jack, and Costgill, David, Physiology of Sport and Exercise, Human Kinetics, 1999
comments:
what is your favorite workout to kick up your energy?
Drop me a note
Maureen@BenchFit.com
BenchFit Relax-Release: Part I
October 27, 2007
How do you relax? And what does it mean to relax? And do you need to add relaxation to your mad schedule? Here are some tips for you on relaxation, and it’s importance:
Healthy relaxation is an antidote for stress, and spending time away from work and “the clock” is one of the main joys of vacations.(Many individuals watch TV for apparent relaxation, but the volume of negative, and emotionally charged programs,does not often promote true relaxation ).Our current San Diego stress involves FIRE DANGER, and now even as the fires are more contained, and will be eventually controlled, most San Diegans are on alert and cannot concentrate well, sleep well, or perform work! Relaxation techniques can help re-set the immune and nervous systems so they do not remain in the fight or flight mode when it is not necessary.
Relaxation involves activating the calming, quieting functions of the nervous system, such as slowing the pulse, lowering the blood pressure, and calming the mind. And an important part of relaxation is that it allows you the sense of “being in the moment” with no pressure to think towards the future, or re-hash the past. Medically, the immune system is at it’s optimum when we truly enjoy some time for “peace and tranquility”, or total relaxation. The key to relaxation involves breath awareness and control. Once the breath, or more specifically the rate and depth of breathing, is brought to awareness, we also can focus on a positive mental image to calm the heart and mind.
You don’t need a swimming pool, sunset, or the perfect grass and barefoot feet to relax.Simply capture your breath, inhale and exhale slowly, and focus on a nice mental image. The ability to engage positive emotions and respiratory control will help you no matter where you are and what you are doing. And when you are feeling overloaded, engage the relax-release technique with breathing and visualization . Living on the edge with stress and frenzied schedules has health consequences: individuals are more likely to experience health problems, from recurring colds, to heart attacks, and strokes, if they feel chronically stressed.
Here are specific techniques, explained to move you towards finding peace and tranquility,and total relaxation:
BREATHING:
Place your tongue on the roof of your mouth as if you are saying the letter “n” , and hold your tongue softly in that position, with your jaw relaxed, and lips lightly closed. Inhale through your nose ,slowly. Exhale slowly, and pause. That is the basic physical technique. And as you exhale, relax and release all your muscles, and even pause a few seconds before inhaling again.
You may use one of the following techniques to deepen your relaxation.
1. Visualize colors, such as green, on the inhalation(the air is cooler on your nostrils when you inhale), and purple, as you exhale(the air is warmed by your lungs).In order to slow the breathing rate, you may take twice as long to exhale-relax-release, as inhale…and you may recite to yourself(without speaking)colors such as green(inhale), purple, blue(as you exhale)…pause, repeat. Practice cycling colors, and breathing, for a few minutes every day
2. Imagine your “peace and tranquility” spot, floating on that raft, or whatever engages your sense of calm and comfort.It is unique and important for you.(Look for a picture of my peace and tranquility spot on the next relax-release post!).
3. Perform 20 breaths, with the sense of relax-release, on every exhale, and allow the relaxation to flow in gentle waves down your body. Engage a sense of the deep relaxation at the conclusion of the session, and shift to that deep -calm -relaxed state several times during the day.
4. Traditional relaxation techniques involve tensing and relaxing muscles groups as you work down your body from head to toe, and also listening to peaceful music or nature sounds.Lying in a comfortable position with arms and legs turned out (as in savasana yoga pose) at the conclusion of the tensing and relaxing of the muscles, allows you to focus on your breathing and finding your quiet, still point.
5. Business coaches and psychologists teach individuals to capture an awareness of their thoughts and any worries; it is desirable to choose a specific place, such as a chair in your office, to be the “worry spot”, and to only focus on the problems when you are in that location.This frees the mind and heart from constant attempts to problem solve , and helps one to engage an awareness in the present moment.So when you find you are stressing out, pick a worry spot, and then engage a relax-release technique to calm your being.
6. Finally, engage in a feeling of gratitude, appreciation ,or joy by focusing on something or someone you feel good about. It is impossible to feel stressed at the same time as you feel positive emotions. It turns out there are nerve bundles, or a so called “brain” in the heart which interacts with, and influences the rest of our body. Focus on the feeling of gratitude as you breathe deeply and calmly.
If you’d like to learn more about stress, its medical consequences, stress management and relaxation techniques : books available on Amazon:
Cardiologist Dr Mimi Guarneri has a lovely book describing the heart-mind-stress connection, The Heart Speaks.
Doc Childre and Howard Martin delve into the physiology of stress, and techniques for re-focusing (freeze frame, coherance) in The Heart Math Solution.
Did you learn anything new here? I’m new to blogging , please rate the overall value of this and let me know 1: a dud 2. ok 3. good 4. helpful, interesting 5. Excellent
With appreciation,
BenchFit Spice:Elegant Strength
July 31, 2007
Does this title appeal to you? It piqued my interest this month, at the Idea Personal Trainers Convention in San Diego, so I attended a class. Here’s the scoop: Elegant Strength is a fun blend of Aerobics, Pilates, Yoga, and Strengthening Exercises created by June Kahn (www.junekahn.com), a popular Colorado based trainer. It’s fun to expand your horizons with new exercise moves, formatted in a safe, yet challenging session.The class I attended used a stepper as a support or prop on some of the moves, and the use of gliding discs, and a body bar, to create a unique workout. The warm up included gentle yoga and stretching, then it went into light aerobics, and then it began to blend and mix elements of strengthening, balance, stretching, and aerobics. And elements of Elegant Strength, I realized, I use already, for my home workouts, such as Downward Facing Dog, and Tree Pose, from Yoga Asanas (see www.yogalearningcenter.com). It feels right to me to “interrupt” a strength session with stretching, balance, and mini cardio sessions, as it keeps me engaged and connected creativly.
Could you create your own workout from different classes and techniques that you have experienced? Perhaps put some music on, and just start moving..if you are the creative type. Or check out some new DVDs or classes that pique your interest! I invite you to comment on new grooves you have recently discovered,
With Appreciation,
BenchFit Fitness and Business: Links
July 4, 2007
Thinking of starting a fitness business? Or, are you looking to save money and time by obtaining free Fitness Facts and Nutrition information online? We are in an age of information explosion, and time management and multi -tasking stress. The consumer needs correct information at a rapid speed, and you don’t have the time (or money) to learn everything on your own. Here is a list of recommended sites, and over the past three years, these sites have impressed me with their value.BenchFit is currently collaborating with a few of these sites to bring you expanded products and services. Several of these sites have helped me move to a creative and pro-active position beyond my wildest dreams. If you are looking for any insight as a worker, I am proud of my brother Patricks book: Making the Job Work for You; Balancing Work and the Rest of Your Life. He is recently published, and has a won a few awards this year. He bikes, swims, coaches tennis,does swiss ball and BenchFit workouts, and uses his BenchFit Bench for massage AND as a meditation/relaxation focal point topped with candles. You can check out his link to his book at www.customsports.biz.
BenchFit Links: Resources and Free Information Sites for Consumers
Ace Fitness lists an extensive resource library on workouts, check it out! And idea fitness is hosting their international conference in San Diego in July; we’ll update you on cutting edge workouts, and ideas for new exercise experiences gleaned from seminars.
Fitness
www.acefitness.org/fitfacts
www.mobilehf.com
www.fitnessotm.com
www.ideafit.com
Physical Therapy
www.comprehensivetherapy.com
Womens Health
www.womenshealthapta.org
www.4women.gov
www.kegelme.com
www.fibromyalgiaaware.com
Nutrition
www.mypyramid.gov
www.healthydiresctionspoway.com
www.usana.com
Stress Management
www.heartmath.org
Coaching-Well Being
www.jongordon.com
Business
www.RedTeamAdvisors.com
www.customsports.biz
www.sendoutcards.com
DVD Production
www.alluneedvideo.com
Graphics/Marketing/Design
www.cocoassociates.com
IT/Communications
innovativemediamix.com
www.worlddigitalinnovations.com
Web Integration/Internet Marketing
www.esonicspider.com
www.magicinwords.com
Spiritual
www.purposedrivenlife.com
Community/ Charitable Causes
www.foundationforwomen.org
www.worldvision.org
www.solarcookers.org
Why are spiritual and charitable sites on this list? Because businesses NEED PASSIONS and foundations to succeed, and, beyond the focus on Fitness and providing “vital personal training, health education, and home decor exercise equipment,” BenchFit seeks to give back to the local and worldwide community from the foundation of our mission statement. What passion fuels your business?
Feel free to contact me with further reference details and to whom you should contact at the sites listed above for any of your needs. And I’d appreciate any comments or critiques on your web surfing with these sites.
Power On! Maureen
BenchFit FITT Dial:Intermediate Level
April 25, 2007
Weight lifting workouts can be dialed in from beginning to advanced depending upon your age, experience with weights, and whether or not you have a current baseline of fitness.The most common problem is that people lift too much too fast, and burn out. Younger exercisers, particularly men, go for the maximum they can lift, and often suffer the consequences of muscle and joint strains. So, are you ready for light toning, stepping in as a beginner, or, basic strengthening, or already at an advanced level,ready to build strength and power? The science of strength training consists of a framework for obtaining the optimum “dose”of exercise, and can be outlined as a FITT formula. FITT stands for frequency, intensity, time, and type of exercise;
FITT Dial:Intermediate Level
An intermediate level exerciser has established a baseline of weight lifting and can hold good alignment and control during machine or free weight workouts, and the following is a sample intermediate level FITT Formula, for Strengthening
BenchFit Solution:Fitness and Time
April 12, 2007
Feeling time challenged? If not, you are on a vacation somewhere in a southern climate not undergoing a hurricane or tsunami !
Want to tighten up your body, and need a solution? If you are age 30 or older, your body is losing ten percent or more of strength , per decade. And you can’t just pop open a can of spinach and scarf it and buff up like Popeye, instantly.Fitting in “healthy exercise”, by working out with the optimum amount of weight, at the proper “dose”, can begin at only thirty minutes, twice a week. True!
You have to visualize yourself as you want to be, and engage.
Want results? Follow a progressive program guide for strengthening, from beginner to advanced levels. Note FITT Formulas posted under BenchFit workout topics, dial in your level, and expect gradual, empowering results.
The BenchFit DVDs and BenchFit Workout Book guide you through the exact alignment, with attention to energizing breath control and deep postural, core muscle bracing. A “feel-good” response to engaging in a safe but challenging workout will help you to seek return visits to the program: Positive reinforcement!
Beginners need to learn the precision motions for a safe, body balanced program. Intermediate to advanced exercisers can master a flowing, free weight workout with discipline and personal training formatting . BenchFit blends Pilates and progressive core control challenges. It was developed to provide an essential twenty to thirty minute program for the time stressed , and will produce vital bone strengthening, weight management, and functional fitness power for lifting, pushing, pulling, and overall feeling empowered. No Nonsense, optimum form, and including upper body, spine, core, and lower body movements.
Do you have a mini-workout that you get a kick out of? If so, was it created by you, or learned from a class, book or DVD? Let us know, and if it is adaptable to a workout Bench, we could post your picture on www.BenchFit.com, and you will help motivate and challenge others.
Thanks, Maureen
BenchFit FITT Formulas: The Turtle Track for Beginners
April 12, 2007
Working out without a plan is like a trip without a map, it can be carefree and fun,but also full of unexpected detours and roadblocks. FITT Formulas are guides,with entry points, keys to advance, and levels of challenge.
Working out smart involves progressive programming, and if you are old enough to read this, you have probably suffered minor or major damage at some point in your life from macho madness. The sad thing about really overdoing it with a workout can be a permanent avoidance of exercise, due to pain, fear, and loss of function. All too often our early P.E. experience can be tortuous, unless you are the lucky, gifted athlete who excelled through-out gym class.
FITT Formulas
F: Frequency: Times per week
I: Intensity: Determined by amount of weight lifted, and repetitions, and sets
T: Time: Total time for the Workout
T: Type of Exercise , such as strengthening with free weights Read the rest of this entry »
BenchFit Tips
March 29, 2007
Regal posture and attention to breath control are two vital tips to help you feel your best. A king or queen sits erect, confidant. A yogi controls breath during movements, and to engage deep relaxation and rejuvenation.In our response to stress, posture hunches foreward ready for fight or flight, and breathing becomes shallow, restricted.Slumped posture and shallow breathing cause muscle tension and pain to build. Many people are not aware of their postural tension and restricted breathing, they just know that they hurt.To feel your best, every few hours during the day:1. Sit tall, breast bone up (the king or queen ). 2. Take a deep breath. 3. Release muscle tension as you slowly exhale. Engage an awareness of posture and breath as you go throughout the day. Place a reminder on your computer or at your desk to check your posture and breathing regularly during the day.
Do you have a favorite postural stretch or routine that you perform? Let us know!
With thanks, Maureen
BenchFit Kegels : Core Activation
March 29, 2007
The term “the core” is frequently used now days, and it’s not just about tightening the abdominals during a workout! Medical researchers study muscle activation patterns during motions, and there is a basic trio of muscles that works together for optimum function to transmit force through the body.We develop our core muscles as babies with all the squirming and moving we do in preparation for walking.
The “core” includes the deep back (lumbar) , kegel (pelvic) muscles, and the deep abdominals. Knowing how to turn these muscles “on” and hold the stabilizing posture they promote is the subject of hours of Physical Therapy and Personal Training. Breath holding, overworking the abdominals in deep crunches, and lifting weights which cause posture to sway, all can counteract core training and force the body to use surface muscles that do not stabilize.
Here are some ABCs on Core Activation
Alignment: Sitting: Sit tall, posture erect, and take a relaxed breath deep into your abdomen. Your back can be positioned straight, or with a slight arch, whichever is comfortable for you.
Breathing: As you exhale, lightly tense your kegel muscles as if you are “stopping the flow” from your bladder, and also tense your deep abdominals by drawing your belly button (navel) into your spine as you exhale. It can be a lot to coordinate, and most people breath hold when it gets to the abdominals tensing. What’s the back doing during this exercise?If you maintain a tall, erect posture (no slouching !) your deep lumbar muscles are working to hold your spine in position.
Core Activation occurs when these three muscles brace and hold, and BenchFit teaches a light ball squeeze between the knees to help turn on the deep core muscles.The kegels are often the weakest link in the group, and require a concentration to recruit; the ball squeeze activates the inner thigh muscles which attatch adjacent to the kegels, and help the nerves fire to energize the kegels. Lifting, pushing, pulling, walking, and sports participation all require core bracing, and with training it can be learned and become automatic.
Diane Lee is a phenomenal Canadian Physical Therapist who has devoted her career to studying the core; for more detailed scientific information on the core, the pelvis, and the function of muscles during motion, visit http://dianelee.ca/articles/articles.
Does anyone have a core training experience to share? Women often need core training exercises more than men, due to looser pelvic ligaments, pregnancy, childbirth, and hormone changes, all of which can “turn off” the core.
