Greatest Improvement Award is a TIE; 66 and 69 year old

We just finished another awesome 4-week FallProof™ balance training session at Fit-4U Fitness Studio and the results are in!  Everyone, from age 66-81, improved in at least TWO areas of physical fitness directly involved in daily balance.

The greatest improvements were seen in lower body strength and lower body flexibility; both essential in a steady walking gait, reduced tripping hazards and improved reaction times.  I use standardized senior fitness tests to do pre-and post-testing; after all, you're guessing if you're not assessing.

The (69) sixty-nine year old participant results:

• Lower body Strength:  75% stronger in pre-and post-scores
• Lower body Flexibility:  Gained an inch of flexibility and movement
• Dynamic Balance and Agiliity: Quicker by one and half seconds

(66) sixty-six year old female:

• Increased lower body strength by 15% however she is now in the 100th percentile of women same age.
• Increased lower body flexibility by three and a half inches; placing her in the 13th percentile for similar age and gender

Excellent job everyone in the class!

While I love seeing huge improvements like these, four weeks is an unusually short time to expect such results.  It is not a competition but these numbers do not lie; your body was made to be in motion.  Let's keep it that way!

Next class begins March 30th.

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Older adult personal fitness clients increase strength and lose body fat!!!

As you may or may not be aware, I am a "Movement Re-Educator".  In other words, I help people break poor movement habits and re-learn how to move more efficiently.  When your body moves "efficiently", more muscle fibers are working and daily tasks require less effort.  Less work means you feel better, have more energy, and reduce your risk of a fall.   Not to mention, burn more calories which means you can occasionally indulge without guilt!

I work part-time at 24 Hour Fitness in Gold River, CA to help people of all ages reach their fitness goals.  Most of my clients are mid-60s and older and are dedicated to living life at it's fullest!  Everyone has different goals but the majority want to increase strength, improve balance, reduce pain and just feel better!

This week, I re-tested two clients to see if their workouts are helping them reach their goals.
Client #1, a 65-year old woman, lost a total of 4 inches of fat, mostly around her belly button and 2 inches below her belly button!!!!  Woo-hoo!  She met with me consistently twice a week for 6 weeks.

Her body is not only tighter but she is also moving better.  Even though she is on her feet all day at work, she reports less pain and her customers are starting to comment on how much younger she looks and asking how much weight she's lost.

Client #2 is an 82-year old gentleman who was 'sedentary' for about a year and hates getting old!  He is a former athlete and has always been "on top of his game" however persons in their 80s lose muscle mass much quicker than younger peers.  Even though he only came to see me once a week, he lost 3% body fat and reports that he "sees muscle definition again" in his thighs (our fall prevention muscles).  He did 2 more chair stands in 30 seconds and gained 1 inch in lower body flexibility.   Way to go, Bob!!!

I hope that you truly understand that it's never too late to improve your fitness; strength, balance, flexibility and endurance, not to mention your posture!  The first, and most important, step is to learn what you need to do and then get active.

If you're in the Sacramento region, I invite you to attend one of my Fall Prevention 101 workshops or enroll in one of my FallProof™ balance and mobility training sessions.  I offer them monthly at FIT4U in Carmichael, CA.  Visit my website: www.thefallpreventionlady.com for schedules.
If you prefer 1:1 training, come see me at 24 Hour in Gold River.

If you're not close to me, be patient!  I am developing an internet-based program that you will be able to follow in the comforts of your home so you can stay at home!!!

Person living with Parkinson's Disease shows HUGE improvements after FallProof™ classes

Having just attended the PANC/Parkinson Wise train-the-trainer workshop at Kaiser on Saturday, I am proud to share some remarkable balance and fitness pre/post data from the FallProof™ classes I just finished at Fit4U in Carmichael, CA.

The first set of data reflect a 66-year old participant living with Parkinson's Disease.  Here are her scores:
Session #1:
Lower body strength:                          13 chair stands in 30s
Lower body flexibility:                       10" inches from toes
Dynamic Balance and Agility:            6.5 seconds to walk 8'

Session #8:                                                                                                 IMPROVEMENT
Lower body strength:                          16 chair stands in 30s                   +3 chair stands
Lower body flexibility:                        6" inches from toes                      +4 inches
Dynamic Balance and Agility:            5.9 seconds to walk 8'                   .6 second faster

While all of the participants deserve special recognition, I would like to also mention another "most improved" participant; an 85-year old woman with extreme knee and shoulder pain and limitations.

Her pre/post data:
Session #1:
Lower body strength:                          8 chair stands in 30s (used hands to get up)
Lower body flexibility:                       3.5" inches from toes
Dynamic Balance and Agility:            8.6 seconds to walk 8'

Session #8:                                                                                                 IMPROVEMENT
Lower body strength:                          9 chair stands in 30s        NO HANDS +1 chair stand
Lower body flexibility:                       2.1" inches from toes                   +1.9  inches
Dynamic Balance and Agility:            6.7 seconds to walk 8'                 +1.9 seconds faster

Super big congratulations to everyone who participated in this four-week training program.  Your hard work and effort truly paid off.  I am so proud of each and every person for sticking with it and having the mindset that they CAN DO THIS.

It's never too late to improve flexibility, increase strength and improve MOVING balance and agility; three very important risk factors related to falls.   Numbers don't lie and the improvements are evident to friends, family and especially your MOVEMENT RE-EDUCATOR and BALANCE AND MOBILITY SPECIALIST!

XO
The FPL

Four couples in FallProof™ balance & mobility class

Well this is a first!  I not only have four men in my current balance training class but I also have four men AND their wives!  Couples who challenge their balance together remain healthy and able together!  In addition to the eight partners, I want to thank the remaining five class participants for choosing to improve their balance and prevent a fall.

Exercise is the number one way to prevent a fall however medication management and home safety are undeniable risk factors that require attention.  As such, it is important to systematically review potential fall hazards in your home and to review your medications in order to make sure you aren't taking two of the same type or one medication that cancels the effects of other.

Sound confusing?  It's responsibility.  You cannot be expected to make a change unless you know what needs to be changed.  I strongly encourage you to get educated about things that increase the risk of slipping, tripping or falling.  

Follow these easy steps to increased safety and peace of mind:
1.  Attend one of my Fall Prevention 101 workshops
2.  Click on this link, LINK, for a Home Safety Checklist
3. Visit your pharmacist and request a "BROWN BAG" day

Big kudos to the husband and wife teams who have decided to embark on this program.  It's time to take responsibility for your safety and well-being.  Do what you can and do not hesitate to ask for help; it's out there!

Balance Training at Oak Avenue Free Methodist

I taught my first FallProof™ balance and mobility training session at the Oak Avenue Free Methodist Church in Orangevale, CA and I have to say this was one of the most enjoyable groups that I have ever taught!  The joy of Lord filled the room each and every class and the group did great.

We started with 8 participants; 6 women and 2 men.  One woman withdrew due to health issues and one of the men attended infrequently but gave it his all when he was there.  Everyone showed improvement in at least one of the fitness parameters associated with fall risk.

In fact, the most improved participant in class was a 74 year old gentleman. He increased his lower body strength by 15%, his dynamic balance and agility improved 45% and his lower body flexibility improved 19%.  In everyday life, he was able to do 2 more chair stands in 30 seconds, get up and walk around a cone 1.9 seconds faster and was able to reach 5.7 inches closer to his toes!  Yes, he improved his lower body flexibility by nearly 6 inches in only four weeks!!!!

I have to say that one lady beat the lower body flexibility improvement.  On the first day of testing, one 70-year old woman was 7.5 inches from her toes!  Her hamstrings were so tight, it severely affected her walking gait and increased her chance of falling.  After 4 weeks of homework and dedication, she was able to reach ONE INCH past her toes on the final testing day!  WOO-HOOO!


Praise the Lord~! 
This group showed dedication and determination to reduce the risk of a fall while improving balance and stability.  And they did a wonderful job of it!  It's never too late to improve your balance and with hard work and determination, you too can touch your toes one day!    

ORDER MY BOOK TODAY AND LEARN HOW TO IMPROVE YOUR BALANCE AND REDUCE THE RISK OF  A FALL.  

Every chair stand counts!

Balance.  Strength.  Flexibility.  Endurance.  These are four components of a fall prevention exercise program.   If you are an older adult, it's important that you incorporate a combination of these activities into your daily life if you want to remain independent and prevent a fall.

Maintaining strength is perhaps one of the most important elements an older adult can do to prevent falls.  Your legs are your "fall prevention muscles" says Dr. Debra Rose, creator of FallProof™ balance and mobility training program.  As such, it is absolutely necessary to do leg strengthening exercises.

As part of the evidence-based balance program, Stepping On, one of the daily balance exercises attendees are to do is the Chair Stand.  It's that simple; stand up and sit down.  Set a goal number and do that number each day.  Your body will adapt to this exercise demand and your body will get stronger.  If you need to use your hands to stand up, use your hands.  It will get easier.

One remarkable class participant of mine is living with a progressive disease that affects her muscles.  Rather than give up and deteriorate, this woman is exercising so she can function.  And guess what?  She's getting stronger!   After four weeks of balance training and doing her chair stands at home, she was able to do 4 more chair stands in 30 seconds.  Amazing!  Keep doing your chair stands!

No matter what your condition or limitations, you can get stronger.  You have to believe it to see it.  All it takes is effort.  Get up and sit down.  Several times in a row, everyday.  Keep moving.  Your body was made to be in motion so keep it that way. 

Order my book and start your fall prevention exercise program at home.  Order here:  Complete Guide to Fall Prevention.

Summer is almost over, falls on the way

Summer is almost over….

The lazy dog-days of summer and 100-plus degree temperatures in Sacramento are coming to an end and the season of Fall will be here before you know it.  Back east, the colors of the changing leaves are beautiful and cooler weather is wonderful.  In the sense of seasons, I love Fall.

However as a balance and mobility specialist named “The FallPrevention Lady”, it is my mission to prevent falls!  Although people joke with me about preventing “Fall”, the seriousness of an accidental slip or trip cannot be denied. 

·      Among older adults, falls are the leading cause of injury deaths, unintentional injuries, and hospital admissions for trauma.

·      Falls can take a serious toll on older adults’ quality of life and independence.

·      Up to 50% of falls can be prevented.

To recognize this critical issue, the first week of Fall has been recognized as “Fall Prevention Awareness” Week and last year the city council of Sacramento officially proclaimed the third week of September as “Fall Prevention Week” to encourage communities to get involved in the education of falls and how to prevent them.

This year, the Area 4 Agency on Aging in partnership with Kaiser Permanente South Sacramento, Councilwoman Bonnie Pannell, the City of Sacramento and AT&T are hosting the third annual Community Fall Prevention Event at the Samuel Pannell Meadowview Community Center in South Sacramento. 

·      The event is free to the public and will focus on increasing awareness of factors that increase the risk of a fall and what you can do to reduce your risk of a tragic accident.

·      Local experts will provide free balance and health screenings, vendors will offer fall-related products and there will be a free lunch. 

SATURDAY, SEPTEMBER 15, 2012

·         

9:00 a.m. ~ 2:00 p.m.

·          

Samuel C. Pannell Meadowview Community Center

2450 Meadowview Road, Sacramento, CA 95832

REGISTER TODAY!!!  CALL (916) 486-1876

If you are unable to attend this free event on Saturday, I will be hosting my Fall Prevention 101 workshop at Parkside Community Church on Tuesday, September 18 from 1-2:30pm.  I will discuss fall risk factors and demonstrate the types of exercise you should be doing to prevent an accidental fall.  Everyone is welcome~ call Becky to register.  (916) 421-0492.

Decide to prevent falls

The Stepping On fall prevention program (created by Dr. Lindy Clemson of Australia) is an amazing program.  I just completed a three-day Leader training program at the Wisconsin Institute of Healthy Aging in Madison, Wisconsin and I am so excited about bringing this program to California.

The 7-week program for older adults is designed to reduce fall risk and increase confidence in situations where a person may be at risk of a fall.   This evidence-based program is about building self-confidence, making decisions, and changing behaviors to prevent falls.  It truly encourages the participant to take responsibility and make wise choices to prevent a fall. 

As a Stepping On workshop leader, I will take off my "balance and mobility specialist" hat, remove my Fall Prevention Lady title and become a facilitator of change the Stepping On way!!!

Because fall prevention is about collaboration within the community, guest experts are invited each week to discuss topics such as strength and balance, vision, community safety, and medication management.  Other topics that we will discuss are home hazards, safe footwear, how to get up after a fall, safety in public places, and any other concerns the group may have. 

Similar to my community-based balance and mobility classes, the size of the group is limited to 10-14 people.  The Stepping On program is designed for the same target population as FallProof™: 

• Adults over the age of 60
• Live independently in the community
• Have fallen or are at risk of falling
• Are cognitively intact (no dementia)
• Do not use an assistive device such as a cane or walker for mobility.  

In otherwords, the program is for those who live at home, who want to stay at home, remain independent and learn how to prevent a future fall.

I am working with the California Department of Public Health to present this program in the Sacramento area and I look forward to seeing how the program changes peoples lives.  I hope this turns into a full or part-time position that allows me to travel throughout the state teaching others how to teach the program. 


Although not endorsed specifically by the leaders, my book is a perfect supplement to this program.  Why?  Because I teach about situations that increase the risk of a fall and how to reduce that risk.  I demonstrate evidence-based balance and strengthening exercises in addition to flexibility and endurance activities and I facilitate practice at home with adherence charts and checklists.

Check out my book, The Complete Guide to Fall Prevention!  It's right on time! 

Stepping On,
The Fall Prevention Lady

Blind in one eye & can't see out of the other?

I started an intermediate level balance and mobility training session last week and was talking to one of the participants yesterday.  She told me that she absolutely loved my classes and that everyone over 60 years old needed to take my class at least once a year to improve their balance and prevent falls. 

This woman is blind in one eye and used to bump into objects all the time.  Her vision impairment made her feel constantly out of balance (she was not born with this condition) and after several bad falls, she was afraid of falling.  She said that the visual training we do in class has helped her beyond words can explain and that she is walking so much better now. Her quality of life has improved dramatically!  

I have to say that I agree; everyone over the age of 60 should take my class at least once!  However, since I live here in California and cannot be everywhere so I wrote a book that will help get you started in the exact same fall prevention exercise program at home.  In my book, The Complete Guide to Fall Prevention, you will learn the same visual training techniques that have helped this woman who is blind in one eye walk with a steady gait and without a fear of falling.

Unfortunately, the only thing missing will be me and my smiling face!  That's ok, I'm updating my website, The Fall Prevention Lady, so you will be able to see me, hear me and ask me questions!  The book will be ready by June.   Get ready to change your life!

The Fall Prevention Lady,
Kelly Ward, M.S., Therapeutic Aging
FallProof™ Balance and Mobility Specialist
Author, The Complete Guide to Fall Prevention

FallProof your new year!!!

Happy 20-12 and I hope this is the the best year of your life! After a much-needed break, I am back and I am ready to educate, demonstrate and facilitate fall prevention methods to anyone who wants to remain independent. In 2011, working independently as a certified FallProof™ balance and mobility specialist, I instructed over 200 older adults in the Sacramento region on how to improve their balance and mobility skills thereby reducing the risk of an accidental fall.

As a Public Health Educator, I presented educational and demonstrative workshops to over 150 older adults throughout the region. These one-hour workshops are designed to increase awareness of fall risk factors. Unfortunately, there are some permanent conditions associated with aging that increase fall risk. However, this does not mean a fall is inevitable but rather personal safety is essential. Education is the key to increasing this awareness.

I am an educator and I am also an instructor. I work with small groups and I offer one-on-one personal training. There are times when a person may be too weak to join a group-based program. In this case, I recommend following my Take 5 to Exercise fall prevention DVD series to learn the basics. Unfortunately, not all older adults have a DVD player so in these instances, I suggest one-on-one personal balance and mobility training. If there is a will, there is a way!

January is a time for new beginnings. Resolutions.
Begin 20-12 by FallProofing your life! Get educated. Get active. Take 5 to Exercise everyday.
Contact me if you're interested and I hope you have a great year.

All-time record in lower body flexibility improvement....

I just finished teaching a 6-week balance and mobility training program in Elk Grove, CA and the improvements were REMARKABLE. In fact, one lady set an all-time record for improvement in lower body flexibility. On the first day of class, she was only able to come within 9 inches of her toes and on the last day of class, she was able to touch her toes for a 9 INCH gain in lower body flexibility! This 62 year-old lady also significantly increased lower body strength by being able to do four more chair stands in 30 seconds and shaved over half a second off her dynamic balance and agility score.

Everyone is so proud of her; including herself and her husband who was also in the class. This 64 year-old gentleman showed significant improvements as well; increasing percentile rank by 50 percent in both lower body flexibility and dynamic balance and agility while improving lower body flexibility percentile rank 25 percent. This young couple improved so much that they want to continue training to maintain the gains they have made. I recommend they Take 5 to Exercise each day for Maintenance~

Like most of my classes, this was a small group with ages ranging from 62 to 84 years of age. There were two couples; one in their sixties and one in the upper 70s/low 80s. It was interesting to see the healthy competition between the younger couple and the loving encouragement of the older couple as functional fitness levels significantly improved for everyone in the class. The older couple showed significant improvements as well; she improved percentile rank by nearly 50 in all aspects of fitness and he prevented a fall while on vacation by practicing the step strategy to regain his balance.

The other members of class did extraordinarily well, too. This is an active and able group; the exact demographic of the FallProof™ balance and mobility training program. And I now have a record improvement of 9 inches for lower body flexibility. Congratulations, Elk Grove members!

The "F" word

As the Fall Prevention Lady, I have a rule that we don't say the "F" word in my class. The "F" word I'm talking about is "Fall". As a balance and mobility specialist, I like to keep things on the positive so we try to 'avoid losing our balance" and practice 'regaining our balance' through progressively challenging, evidence-based training methods that work when you work them.

Unfortunately, I teach some balance training concepts in class that I don't feel confident having people do at home. Thus, Dr. Rose developed the three-level, progressively challenging FallProof™ at Home (FAH) DVD series to supplement the balance and mobility training done in community-based classes. I urge participants in my 4-week session to follow along with FAH, Level 1 at least 2 times a week in addition to attending class twice a week.

In addition to the FallProof™ at Home DVD, I suggest that participants Take 5 to Exercise each day. Take 5 to Exercise is a seated stretching and strengthening exercise series with 5 different routines. Each routine is different and focuses on a different fall prevention exercise component; flexibility, strength, posture, and maintenance exercises.

The Take 5 to Exercise routine looks like this:

Day 1: Take 5 for Flexibility
Day 2: Take 5 for Strength, using a resistance band
Day 3: Take 5 for Posture
Day 4: Take 5 for Strength, using resistance band and soup cans or light dumbbells
Day 5: Take 5 for Maintenance

Whatever you do, make exercise a regular part of your routine if you want to remain independent. And don't say the "F" word!

82 year old man regains balance and prevents a fall while on vacation

Due to the nature of the training I provide, classes are limited to 12 participants. These small group settings offer increased socialization, observational learning, and personalized instruction. Like most senior classes, most of my participants are women but the number of men attending my class is increasing. This could be due to more wives insisting their husbands do something to remain independent and stay safe.

There are two couples in my class at Elk Grove Methodist. I love seeing two people who have stayed together in spite of life's challenges and can still laugh at each other. One couple missed a class due to a mini-vacation to Turtle Bay. They came up to me after today's class to tell me how Mr. M, an 82 year-old man, had prevented a fall while on vacation due to the training strategy we had practiced last week.

Mrs. M explained that while they were walking, Mr. M didn't see the ledge drop down. Rather than fall forward like he would have done (and has done before), Mr. M practiced the EXACT movement I taught them in class and he was able to regain his balance and prevent a fall! He looked at me, nodded, and said that he would have scraped his hands, broken his wrist or fallen on his face if he didn't practice regaining his balance like we had practiced. He smiled and said he didn't think about it but he did it and it worked!

What did he do? He regained his balance due to postural strategies taught in class. My suggestion is to get enrolled in a community-based FallProof™ balance and mobility class taught by a certified, qualified specialist who is trained in evidence-based techniques. These training techniques will SAFELY push you out of your comfort zone and keep you on your feet. My fall prevention exercises will help keep you independent.

The Fall Prevention Lady

Frail elders in Sacramento fall prevention class show significant improvements

Even the oldest of the old can benefit from a fall prevention exercise program. In a class where the average age was 88 and most were living with multiple chronic conditions, everyone demonstrated improvement in fall-related fitness parameters after participating a 5-week balance and mobility training program.
Prior to beginning the class, the associate director of FallProof™ provided me with the FallProof™ for Frail elders program plans. Confident in the program, I progressively challenged the multisensory and musculoskeletal systems of these older adults. After 2 weeks, I noticed endurance levels improving as participants were able to complete the class with less fatigue (and less complaining!).
After 3 weeks, postures showed tremendous improvement as participants stood taller and quickly responded to verbal cuing. But mostly, participants shared "ah-ha" moments each week as they experienced benefits of training in their everyday lives.
I can talk about observations and realizations all day long but the truth is in the numbers. Numbers derived by pre- and post-class assessment testing. Each person in the class improved in at least one area of fitness related to fall risk. The greatest improvement was in a 91 year old lady who uses a scooter and a cane for mobility.

Listen to her numbers....

• She increased her lower body flexibility by 6.5 inches
• She increased her lower body strength by being able to get out of the chair 7 times using her hands compared to ZERO at pre-test
• She improved dynamic balance by being able to get up and walk around a cone 4.8 seconds faster!

Amazing. This lady is so grateful for this class and I am so grateful she was in the class.

The stretching and strengthening exercises are all in my seated exercise DVD series, Take 5 to Exercise. The Basic 5 stretches are beneficial to everyone, regardless of age.

The moral of the blog is that it's never too late to benefit from consistent exercise program. People in the class wished they knew me 10 years ago....don't look back in 10 years and say, I wish I had listened....get active today! Order your set of fall prevention exercise DVDs and make the time to Take 5 to Exercise each day!

Person living with disability praises benefits of fall prevention exercise

At 65 years of age, she is the youngest person in this class. Although she is the baby of the group, she is living with disabilities that challenge her balance more than her older classmates' conditions. After 3 weeks of balance and mobility training, everyone in the group is showing marked improvement however today this lady (I'll call her Wendy) stayed after class to talk with me about her balance.

Living with essential tremor and dystonia, this remarkable woman is completely aware of her balance problems and the need to engage in a consistent fall prevention program in order to stop falling. Wendy has been front row for every session, soaking up the information and practicing each exercise with intense concentration and focused determination. She said the class was challenging but it was exactly what she needed to help understand her condition and how it affects her balance.

Wendy was all smiles today as she told me how her neighbors have commented on her improved posture during her daily walks. She said that this class has taught her how her posture is directly related to her balance and the things she must do in order to prevent another fall. In my Take 5 for Posture seated fall prevention exercise DVD series, I demonstrate some of the exact exercises that have benefited Wendy so much. I know it's not the same as having me there in person to correct you but I do a pretty good job on the DVD and you will do fine following along.

One of the most important things Wendy is doing to reduce the risk of another fall is to continue her balance and mobility training program. I will be teaching both a beginner and an intermediate level class at her church however she is deciding to repeat the beginner level. I think this is great because even I learn something new each session. She is determined to improve her balance skills and by making the time to Take 5 to Exercise each day, she will! Praise the Lord.

FallProof™ recertification weekend

Falls are the leading cause of accidental death and injury for adults over the age of 65 (CDC, 2005). With more than 10,000 baby boomers turning 65 EACH DAY, something must be done to PREVENT these falls. Fall prevention researchers have demonstrated that participating in consistent exercise program is the number one way to reduce the risk of a fall. It's that easy.....Take 5 to Exercise each day.

FallProof™ balance and mobility program is one of the leading fall prevention programs in the country. Dr. Debra Rose's progressively challenging program begins with a thorough assessment which results in individualized programming in order to help each person maximally challenge her/his balance abilities safely. FallProof™ instructors are trained not only in these assessment procedures but also training principles.

Just as candidates for FallProof™ must meet specific criteria, so must FallProof™ instructors. Once a person is accepted into the online training program, she/he must go to the Fall Prevention Center of Excellence for a 3-day practical exam. During this time, potential instructors observe, practice and perform the tasks required for certification. Once a person is certified, she/he must meet minimum criteria within a two year period in order to be recertified.

I have met the requirements of recertification but will be observing the FallProof™ certification weekend at the Fall Prevention Center of Excellence because I love this program and want to learn more so I can be the best I can be. I am so excited about networking with other certified FallProof™ instructors from across the country; learning from their successes and failures and sharing my experiences teaching this fall prevention exercise program in the community.

Lastly, I am excited about working with new instructors. I was there and I know how it feels. I am sharing a room with a well-established fall prevention trainer from Portland and I am carpooling from Fresno with a PT student from CSUFresno. But mostly, I am looking forward to talking with Dr. Rose! She developed this amazing program and she is my mentor!

Nothing but GOOD THINGS will come from this weekend.
Thank you, Lord!

Prior faller uses step strategy and prevents another fall

A student in my advanced FallProof™ balance and mobility class shared the one of the greatest success stories in class and I had to share it with you.....On Friday, Joyce explained how she used the step strategy that we have been practicing in class to regain her balance and saved herself from a fall! She grinned ear to ear as she recalled side stepping to recover her balance and said that she would have fallen if she had not learned the step strategy and even though her right leg is weaker, she stepped out in a timely manner and was able to regain her balance. YAY! YAY! YAY! YAY Joyce!

This highly educated woman is in her mid-70s, lives alone in the community and is concerned about falling. She's concerned for good reason....she tripped and fell last summer, fracturing her pelvis. Determined to regain her strength, she excelled in physical therapy. After a speedy recovery, she wanted to improve her balance skills and gain self-confidence. Having attended two of my fall prevention workshops, she was familiar with the FallProof™ balance and mobility techniques and she immediately registered for the 4-week beginner class. She continued on with the twice a week training at the intermediate level and is now in the advanced FallProof™ class that I teach!

Research indicates that a person who falls is 3 times more likely to fall again however this lady took an active role in her recovery and was determined to sharpen her balance skills, build strength and improve flexibility in order to prevent another fall. I am so proud of her for coming to class each week, pushing herself out of her comfort zone by practicing "scary" moves in a safe manner and mostly, for sticking with it!

FallProof™ works. The balance and mobility training techniques are evidence-based and can prevent a fall when practiced consistently. Take responsibility for your well-being! Find a certified FallProof™ instructor and start training your balance systems. If there is not a specialist near you, start with the basics by doing seated exercises to strengthen your body and follow gentle stretching routines designed to improve range of motion. Order my Take 5 to Exercise DVDs to get started today.

Once again....YAY JOYCE!

Fall Prevention speaker at KAAD

The administrator of American Health Management system in Kentucky has invited me to be a keynote speaker at the KAAD conference in August! The Kentucky Association of Adult Day centers is a professional organization whose motto is to Activate, Motivate and Rehabilitate. I love it! These adult day centers provide care to those who need assistance in daily life and offer respite for those who provide care for those individuals.

I have attended my fair share of conferences and I love learning. It is an honor to be the one who will be presenting! Even though I have been presenting fall prevention workshops throughout the Sacramento region for two years, it's a dream come true that i will be presenting to professionals. In Kentucky! Talk about growth!

Praise the Lord!

Time to move?

Back in the early 2000s, I was a caregiver for a motorcycle racing legend, Paul Albrecht. Paul defined Harley Davidson and the classic 'bad boy' image associated with motorcycles. Paul lost his hearing due to the loud pipes but that didn't stop him from living alone until the age of 86. I used to sit and write with him for hours. He was a classic and I grew fond of Paul.

Several months ago at one of my fall prevention workshops, a man introduced himself and said he recognized me from Paul's funeral. Ray was a referee on the motorcycle circuit back in the day and he knew Paul well. Ray is 96 years old, exercises daily, still sharp as a tack, witty as a rant, and yes, he still drives!

Last week, Ray showed up at my community-based FallProof™ class. However he didn't come to exercise. He wanted to talk. At lunch, Ray he told me that he is getting weaker and it's scaring him. Ray lives alone and has never had a problem doing what he wants to do when he wants to do it. I reassured him that feeling weak was par for the course for a 96 year old man. I asked what I could do....

Ray is extremely prepared for the end of life. He has made all the big decisions; where he will live when he needs assistance, who will sell his house, and how his money will be distributed. But he's not there yet. He still lives alone in a big house. His niece in Arizona is ready for him but having lived in Sacramento for 96 years, he's not ready for Arizona. How is a 96 year old man supposed to get rid of stuff, lots of stuff in an organized manner?

As a recent member of Serving Our Seniors, I have met two ladies who have companies that assist older adults and families in downsizing and relocating; Smooth Transitions and Getting It Together In Sacramento. At today's Older Adult Collaborative meeting, I spoke with each lady and they both recognized the sensitivity of this issue. Ray has history in his home and Ray has pride. The biggest step was his expressing his concern. It is up to me to connect him to the appropriate resource. I will give Ray both numbers and let him decide.

The moral? Prepare. Make your plans but mostly, be sensitive to your limitations. You will know when it's time to move. You don't have to do it alone....Seek out a local relocating company to assist with the move. That's what they're there for!

Balance and Mobility class in South Sacramento

I am offering a 4-week balance and mobility class that meets twice a week at Parkside Community Church in South Sacramento. This class is open to beginners. In other words, people who haven't exercised in years or those who were exercising but travel, an illness or a fall interrupted their routine are invited to join this class.

The first class was Monday and I was so excited to have 17 participants register and attend the first session! Although people come from different backgrounds and have different physical abilities, it was encouraging to discover that everyone has one thing in common; a concern about falling.

As a certified FallProof™ balance and mobility instructor, I am implementing the evidence-based training techniques that have successfully reduced fall risk and increased balance confidence for thousands of older adults. Each class will get progressively more difficult since the goal is to challenge yet not exceed one's abilities.

I am so excited older adults in the local area are taking responsibility for their well being and getting educated about how to reduce the risk of falling. My goal is to educate, demonstrate and facilitate the development of individualized exercise programs that adults will follow at home in order to reduce the risk of falling.

Take 5 to Exercise..... I encourage you to join the May session!
The Fall Prevention Lady