Fall Prevention class: Is it LIVE or is it Memorex?

Modern technology has enabled us to capture just about anything live and play it back, now in high definition, in such amazing quality, it's almost like you're there.  But you're not.  

Too often, skilled nursing and/or assisted living facilities rely on the same 'ol seated exercise videos to meet the required "one hour" of daily activity.  Residents sometimes enjoy the videos but nothing beats a live person teaching a class.

This summer, I was unable to teach my Fall Prevention classes for the City of Sacramento for one month due to scheduling conflicts and a flu-like quarantine.  My participants were getting disgruntled with the same "sit and be fit" videos and I was missing our weekly interactions, not to mention the benefits of consistent stretching and strengthening movements for myself.

True, routine can become stale at times but live interaction with a person who is passionate about what she is doing is irreplaceable.  My Take 5 to Exercise DVD series offers 5 days of different routines where I coach the viewer through the Basic 5 Stretches as well as introduce a new set of exercises each day.

My passion and enthusiasm is evident in my smile and even though I'm not there live in person, I can be.  I am available for refresher courses, encouragement classes, or follow up training.   I love what I do, I love meeting new people and I want to see you succeed.

Remember, "with God, all things are possible".  Mark 10:27

visit www.take5toexercise.com to get started on your consistent Fall Prevention exercise program and who knows, I may be coming to a location close to you.  

Ask and it will be given to you.  

Praise God.

The Fall Prevention Lady

Stretch, stretch, stretch...

Long days at the computer will take a toll on anybody, but especially my body today!  

I am an active person but we all have times when we have to sit.  Be it for travel, waiting at the doctor, the DMV, in your car, because there's nothing else to do.  Whatever the cause for sitting, the effect is the same:  tight hamstrings, tight low back, slouched shoulders.  Poor posture.

Simple seated solution:  Extend right leg out in front of you, left knee bent.  Push right heel into the ground, toes pointed toward the ceiling.  Sit tall, lift your chest, drop your shoulders, inhale then exhale as you slide your hands down your straightened right leg.  Do not round your shoulders.  Stop at the point of tension.  Hold for at least 20 seconds, exhaling.   Come up slowly, one vertebra at a time.

Repeat on the opposite side.

Do this exercise 2-3 times per day to relieve low back pain.  This is one of my Basic 5 stretches that I suggest everyone do each day.  Make a routine that includes the Basic 5 stretches.   The Take 5 Hand Squeeze, the 3 circles, leg extension, hamstring stretch and the Kegal squeeze.  I include these Basic 5s  in each of my dvd routines so make them part of your day, too.

Short on time, do the Basic 5 , breathe deep and promote nutrient and oxygen exchange at the cellular level... aaaaaaaaaahhhhh, that's better.

Hold for 20-30 seconds.  

That's it for today, I'm tight from sitting all day and need to stretch in the exact opposite direction as I've been sitting for hours at the computer. I'm going to put in Day 3,  Take 5 for Posture and  enjoy some gentle total body stretching to relieve muscular tightness.  

I highly recommend you do the same thing, too.  Especially if you feel tight and grouchy.   Stretch, breathe, smile as you Take 5 to Exercise.

Peace be with you.

the balance enhancement specialist

Fail to plan=plan to fail

Planning for future, especially retirement, has become a necessity rather than an option as society ages.   Or perhaps it has become more of a reality as I get older.    Either way, planning for the type of future you  want requires planning on your part today.

In the fitness world, failure to plan means you plan to fail, especially when it comes to nutrition.  Successful weight loss requires a person to burn more calories than he consumes.  To do that, a person needs to plan meals in advance.  Preparation and cooking ahead of time results in healthier choices, smaller proportions, stabilized blood sugar and less calories consumed.  Result:  weight loss.

Advanced directives are the wise way to plan for an accident.  Accidents happen and are part of life.  I lost my father when he died of a sudden heart attack and unfortunately, he had not planned for his death.   A retired Brigadier General at the age 59, he was enjoying life.  Plan for the unexpected and designate a person to make decisions in the case you cannot.  Advanced directives secure your wishes and protect your assets.

Accidents happen and sometimes those accidents can be life altering.  If you plan to age gracefully and do what you can to reduce the risk of a fall, make plans to consistently exercise in the proper manner.  

Plan on making the time to Take 5 to Exercise each day.  Try to practice better posture and your body will adapt and change as you strengthen weak, over-stretched muscles and stretch shortened, tight musculature.  You will breathe easier, your organs will function more efficiently, digestion will be improved.  

Plan on replacing the Cycle of Fear with my COPE strategy, this Cycle of Postural Energy will increase bodily efficiency, increase energy levels, and promote awareness of physical being which will successfully reduce the risk of a fall. Day 3 of my series, Take 5 for Posture, provides tips and some corrective movements I learned from Paul Chek  to improve posture.  

Plan on learning about the 4 components of a comprehensive exercise-based approach to fall prevention when you purchase your Take 5 to Exerise dvd set.   

Plan on successful aging. Balance challenges DVD coming soon!   

Plan on talking to you soon,

the Fall Prevention Lady

Go for It!

    Life is short.  Life is sweet.   Life is what you make it and how you live your life is up to you.  Personally, regret is the one thing I don't want to have when I'm 84 and I'm looking back at my life.  As a result, I decided to go for it this past week and went to a casting call for fitness models at the National Academy of Sports Medicine in Calabasas, California!

    Yes, I'm six feet tall.  Yes, I keep my body lean through proper exercise and a good diet.  And yes, I'm 40 years old but somewhere in the back of my mind, I had this crazy "fitness model" aspiration.  When I heard Dax Moy speak about 100 goals in 100 days, I must have subconsciously put this dream in my head.  When the email announcement hit my inbox, I went for it!  

    What is in your closet?  What crazy aspiration do you have?  Pick one, and GO FOR IT!  (Be safe and within reason, of course!).  Your life is ultimately the result of your decisions.  The quality of your life is directly related the quality of those choices.   If you choose to invest in your health and begin a consistent stretching and strengthening routine led by a qualified fitness professional, your body will make improvements and you will improve the quality of your daily life.  

    "The Secret" to life is summed up as the law of attraction.  If you think positive, you attract positive.  Likewise, if you dwell on the negative, (guess what), you will attract negative people and processes.  And no one wants negative events in life so when you think about preventing a fall, focus your energy on enhancing your balance skills, improving your flexibility, increasing your strength, and building your endurance.  Fall prevention is thinking positively about a negative.  (Wow, we've got the constellations buzzing on that, huh?!)

    Each day, you are getting stronger and more flexible in order to remain balanced.  Total body balance is healthy.  Your body thrives in proper alignment and a thriving, balanced body can react to life's imbalances.    Think positive prevention.  Think about the benefits of the exercises and movements you are doing.  Think about how you want to live your life and go for it!!!

    Start moving that body today.  Move that body everyday.  Start slow and progress gradually.   Your body is adapting to these new demands.  Think strong, think balance, think "I'm giving this my best effort" and GO FOR IT.

    Nothing to lose but fear.  Nothing to gain but a better quality of life through physical movement.   Take 5 to Exercise each day.

    Did I have the look they wanted?  I don't think so but hey, I tried.  I gave it my best so I'm asking you to give prevention your best.  Your best is all you can do and guess what?  You do it well.

Glory to God.

Your balance enhancement specialist

Trainer in a box!

As a person, I'm not familiar with or good at sales.

As an educator, I am good at training, teaching, and motivating.

As a Public health educator, I am passionate about the prevention of disease and promotion of health.

As a gerontologist, I am passionate about the prevention of falls among our aging population.

As a senior fitness trainer, I am passionate about the correct application of consistent exercise and movement patterns to reduce further disability and progression of disease in elders.

As a entrepreneur, I am passionate about my product, Take 5 to Exercise, which combines my all of my above passions on video. I truly want to help seniors reduce the risk of a fall and my product is the perfect way to get an older relative, friend, or yourself moving.

But hey, that's me.

As a fall prevention exercise guideline, Take 5 to Exercise provides a vital service for people want to take responsibility for their well being and get active. This "Personal Trainer in a Box for seniors" provides 15-20 minutes of mindful training where I cue the viewer how to properly do each exercise. There isn't music so there aren't distractions although I do recommend you play your favorite tunes at home if you prefer to exercise with music.

My Trainer-in-a-Box set, 5 days of Take 5 to Exercise dvds, provides guidance and encouragement to a population that can still benefit from the principles of modern scientific study. Personal safety and physical well-being are my primary concerns so you can relax knowing a professional is guiding them through each routine. And your loved ones will be impressed that you bought them sessions with their own Personal Fitness trainer!

Give your parents, or grandparents, the gift of a Personal Fitness Trainer: ME!

Proverbs tells us to honor thy mother and father. Be wise and invest in their future and quality of life. Visit www.take5toexercise.com and order one full week of Personal Fitness Trainer-in-a-Box Fall Prevention routines for your loved ones.

Your Balance Enhancement Specialist