If you can't explain is simply, you really don't understand it. Albert Einstein.
Balance is complex. Learning how to train it doesn't have to be. As a Z-Health Neuro-Performance Coach, I am constantly trying to explain complex neuroscience and neuro-anatomy concepts in easy to understand phrases and analogies.
The science of neuroplasticity (any structural change in the brain to enhance performance so you will survive) is the science behind Z-Health. I study the brain, both structure and function, and I am amazed at the results people (including myself) get when they activate underactive parts of the brain.
A guy in class asked me, why are we doing all this vision training? I paused and explained the brainstem, cranial nerves, eye muscles and functional neuroanatomy in an easy to understand yet logical explanation.
A mentor of mine said study, study, study. Write down potential questions and come up with a scientific explanation and an easy one.
My message today: improving balance and preventing falls is not standing on one leg or following some outdated Balance Manual. It's about training the muscles and senses involved in balance, particularly the brain's GPS system.
Brains and Balance Training with Coach Kelly class participant shares how four weeks of brain-based training has improved her life. This woman radiates confidence and joy as she reflects on the training process.
Benefits of Brains and Balance Training are everything you want:
1. Socialization
2. Noticeable Improvements
3. Get Up Quicker
4. Increased Stability
5. Defensive Walking skills
This Brains and Balance Training class participant radiates confidence and joy as she explains the benefits of the 4-week class at the Woodland Community Center.
I love teaching small group classes and she nailed the reasons! Comradery, socialization, sharing of struggles and seeing the improvements. Knowing you're not alone in your fears is wonderful for emotional health. Sharing struggles restores your sanity and seeing the improvements is beautiful.
Get Results.
Next class:
Woodland Community Center.
Feb.12-March 7
1:00-2:30pm
Balance is an essential skill that we learn as children and take for granted as adults. Suddenly you're 73 and realize, "wow, I can't walk a straight line anymore (and I'm sober)!"
Many people don't realize how complex balance is or the amount of body systems communication that is required to stay upright.
I'm going to bust 4 common myths about balance in hopes of increasing awareness of what you can do to improve your balance and prevent a fall.
Here we go:
1. I have to stand on one leg to improve my balance... unfortunately, the "old" litmus test for one's balance was the ability to stand on one leg. My client Bob said to me,' my balance is failing'. I asked, 'How do you know?'. He answered, 'I can't stand on one leg'. I've been teaching balance and mobility training classes for over fifteen years and I've only seen about 20 people who could stand on one leg. Your feet are your base of support and the wider the base, the more stable you are. The ability to stand on one leg is the most challenging position and there are so many progressions to work through to get there. Although that may be a goal, standing on one leg does not measure balance. 2. I need to train on uneven surfaces like a wobble board, foam pad or BOSU. It cracks me up when I see trainers put their older adult clients on wobble boards or the half dome BOSU to train balance. That's insanity!!! The SAID principle states that your body gets good at whatever you practice. If you practice standing on a wobble board, guess what you're going to get good at? Standing on a wobble board. How does that help you in real life??? While it's true that standing on an uneven surface will strengthen your ankles, there's no long-term benefit to standing on a wobble board. Don't waste your money or time trying to stand or squat on a BOSU ball or wobble board. 3. I walk and that's all I need to do to improve my balance. BIG FALSE. There are four components of fitness associated with good balance; flexibility, strength, endurance and posture. Steady balance requires a combination of these four training techniques. Walking is an excellent exercise but it's primarily an endurance activity. You want to follow a balance program that includes strengthening exercises, flexibility movements, and posture training for the best balance possible. Research studies demonstrate that walking alone does not improve balance and prevent falls. 4. It doesn't matter where I look when walking, standing or doing exercise. It's painful for me to watch some group fitness classes for older adults because the instructor doesn't give one cue about where to look. Nor do personal trainers in the gym. So many of the older adults I meet tell me they have to look at the floor so they don't fall down. WRONG!!! This downward stare not only affects your posture and but also limits your ability to react to obstacles in your pathway.
I've created an online course,
"Balance Training 101: Brain-based Program to Do at Home so You Can Stay at Home", where I share some of my best balance training tips and techniques so you can stay at home.
One of the best features is the exercise video library for you to watch so you forget what to do. This course makes it easy for you to train your balance at home so you can stay at home. No special equipment needed; just a desire to improve balance.
Yours in Fitness and Balance~
The Fall Prevention Lady
In this day and age, we all want a healthy functioning brain. With the risk Alzheimers and other dementias increasing with age, people who are willing to go to great lengths to keep their brain healthy.
Scientifically, a healthy brain needs two things for survival. Two simple things that don't cost tons of money. A healthy brain needs activation and fuel. Your brain and the entire nervous system function on a "Use It or Lose It" principle so activating the entire brain is necessary for optimal performance.
Brain SuperFood: OJ & Salt
In my small group classes, I teach mature adults how to activate the different areas of the brain, including the sensory systems. For those who cannot attend a live session, I've created an online balance training course,Balance Training 101, to teach you how to activate both the sensory and motor components of the brain.l
When it comes to fueling your brain, the two type of 'food' your brain needs for healthy function are:
Glucose
Oxygen
You need to eat and you need to breathe.
If only it were that simple! Nutritionally, we are a mess. We've been fed untruths about what's good and what's bad for us from the leading agency in our country, the USDA and as a result, we don't know what to eat. The foods your brain needs are exactly what government agencies are telling us NOT to eat.
Your brain needs SUGAR! Your brain needs glucose to function. The brain superfood is Orange Juice. Orange juice with sea salt in it. OJ is quick digesting and provides instant burning fuel. Give it a try: 4-6 ounce OJ/sal shots throughout the day, especially before class or sensory training!
Your brain needs OXYGEN! If breathing wasn't an automatic function, half of us would be dead! We are a bunch of shallow breathers. We take in shallow breaths and don't exhale enough! The result is a build up of oxygen in the blood. We need to exhale.
I'm going to teach some breathing exercises in the next few weeks but in the meantime, practice the diaphragm stretch!
Here is a demonstration of me doing the diaphragm stretch for you:
I finished teaching a 4-week Brains and Balance Training session at the Fair Oaks United Methodist Church shortly before Thanksgiving and I'm still bragging about the personal improvements! In fact, there were some record-breaking achievements in the sense that I've never seen this much improvement in the fifteen years I've been teaching this class.
I"m proud to say that the oldest in the class was also the most improved! At age 86, a sweet lady went from needing her hands to stand up (7) seven times in 30 seconds to being able to stand up and down (11) eleven times without using her hands at all!
WOW.....think about that....not having to use your hands to stand up anymore! This woman no longer needs help standing up from the chair! Independence. Dignity. All from four-weeks of brain-based balance training. Not only can she stand up without help, she's able to do four more chair stands. Huge improvement and since our legs are our "fall prevention muscles:, she's less likely to fall down!
Lower body strength increased and so did her lower body flexibility. On the first day of class, this remarkable lady was 4.5 inches away from touching her toes. On the last day of class, she was able to touch her toes! This gain of 4.5 inches in lower body flexibility means she's not as stiff and less likely to trip or shuffle.
86 years old and making this type of physical improvement proves that our body was made to be in motion. Movement is life and when you learn how to train the body systems involved in balance, the payoffs are instant and life changing.
Give the gift of independence, allow your loved ones to age with dignity. Sign them up for my ABCs of Balance workshop. Enroll them in four weeks, or eight sessions, of brain-based balance training with me, the The Fall Prevention Lady!
If you're not in the Sacramento region, I have an online brain-based balance training course, Balance Training 101, that offers the same training techniques used in my live classes.
Movement is Life. Gain strength and flexibility so you can move
I recently finished my first ever 4-week Brains and Balance Training in the beautiful gated-community of Whitney Oaks Springfield in the hills of Rocklin. This independent living community is paradise. Residents are active and many walk their dogs up and down steep hills and enjoy gorgeous views.
A small group between the ages of 76 and 86 invested their time and a minimal fee to participate in the 90-minute brain-based classes that met twice a week for four-weeks. I applaud these individuals for their interest in brain-based training for optimized movement in daily activity. Thanks for believing in the message I am sending: your brain can change and you can learn how to move better, balance better, and see better.
One of the most improved in the class was a 76-year old lady who not only excelled in the three Senior Fitness Tests but also gained balance confidence that has impacted her life in wonderful ways.
Physically, she stood up and sat down 3 more times in 30 seconds, putting her in the 95th percentile for ladies her age. Emotionally, she feels more secure and has increased confidence walking her dogs up and down the paths in her beautiful community.
She continues to be fascinated by the brain-based training and sensory activation techniques that caused her to balance, move and see better in four short weeks.
Neighbors in the Whitney Oaks community....don't miss out on the next Brains and Balance Training with Coach Kelly session! Introductory Brains and Balance seminar in late-January and classes begin in February. Check out my website for local schedule.
Listen to her personal testimony! Thank you Diane!
I recently finished a four-week Brains and Balance Training session at Fair Oaks United Methodist Church. This class was something special because there were three sisters, ages 74, 83, and 86 taking this balance journey together.
The youngest sister just finished the class and because it helped her so much, she wanted her older sisters, both of whom had suffered a bad fall, to reap the benefits of my four-week brains and balance training program.
As usual, I collect pre and post-senior fitness test scores to measure the efficacy of the intervention; in this case, 8 sessions of small group, brain-based balance and fitness training with assigned homework drills.
Each sister presented with unique challenges to their balance and stability but they all did very well in the class. There were some immediate improvements but the noticeable, "wow, you're moving so much better" changes started in the third week. Taller, level postures. Lengthened spines. Quicker reaction times. Big smiles.
Their nervous systems were integrating both sensory stimulation and motor activation better and the results were evident.
The post-assessment scores proved it! There were some amazing results and the sister with the most improved scores was the oldest!
Lower Body Flexibility:
The 86-year old sister improved her lower body flexibility by 8.5 inches! In FOUR-WEEKS! Day one, she was six and one-half inches away from her toes and the last day, she reached two and one-half inches past those same toes!!!
Not far behind, the 83-year old sister gained an 5.5 inches. The youngest has gained 8 inches but it has taken her a little longer (8-weeks) and there's nothing wrong with that!!!
Lower Body Strength:
Sit down and stand up as many times as you can in 30 seconds. The 86-year old sister did 3 more chair stands, the middle sister did 2 more and the youngest did more 4 more chair stands! She also made it the full 30 seconds without stopping. This was huge because she has COPD. The fact that she can exert high effort and not lose her breath is beyond FANTASTIC! Yay.
Dynamic Balance and Agility:
This tests how quickly they can get up from chair, walk around a cone that is eight-feet away, and return to seated position. This is huge due to the integration of sensory and motor systems for mobility. In the post-test, everyone walked with more stability, awareness, and confidence. The 86-year old was nearly 2.5 seconds faster! WOW!
Amazing results in a short period of time. And this wonderful sisterhood proves that you're never too old to improve strength, flexibility and balance.
Show your sister, or brother how much you care! If you're in the Sacramento region, attend one of my live brain-based balance and mobility classes or attend one of my ABCs of Balance workshops.
If you're not in the area, make sure you sign up for my online balance training course, Balance Training 101. Enrollment begins next week.
Brains and Balance Lady
Formerly known as The Fall Prevention Lady!
I recently completed two Brains and Balance Training sessions in local communities. As you know, I'm always commenting on how well the class does but this time, I decided to get personal testimonials from class participants so you can see directly how mature adults felt about the Brains and Balance Training.
After ten testimonials, I'm noticing some recurring benefits that class participants are sharing. After participating in my four-week balance training program that combines brain activation and balance skill, older adults walk more steady. Their walking gait is more confident and they are more aware of their surroundings and when they need to react.
Isn't that the number one purpose of balance training?
To feel more steady on your feet?
To be aware of your body in space?
To know when and how to react in the case of imbalance???
My Brains and Balance Training class teaches mature adults of all ages and ability levels how to walk steady and know when and how to react.
Walking is one of the first skills we learn as infants and one of the first skills we take for granted as adults. Opposite arm, opposite leg is now replaced with a cane or using a walker.
Walking is a window to brain function because it is a reflexive activity; an automatic process that we don't have to think about. Unfortunately, years of prolonged sitting, untreated injuries and movement compensation result in unstable, unsteady walking gaits.
The fear of falling worsens the walking gait because your brain triggers protective behaviors such as short steps, hunched forward posture and shuffling feet.
It doesn't have to be this way!!!! You can learn how to walk strong and confident again. You're too young to sit back and let life happen to you; make life happen for you. One step at a time.
Register now for my 2019 Brains and Balance Training classes: Local Schedule
Enroll in my online Balance Training 101 course: Balance Training 101
In a recent four-week Brains and Balance Training session at the Fair Oaks United Methodist church, the youngest person in the class was 68 years old. Sally came to class because she knew her legs were weak, she tripped over her own toes all the time and she felt unsteady on her feet.
This tall burst of energy was scared of falling and knew that if she didn't do something now to fix the problem that she would end up falling and who knows how that would turn out.
That's when her friend told her about my Brains and Balance Training classes. After attending my introductory seminar, she immediately signed up for the 4-week training session.
Sally was fascinated with the brain-based drills and she saw huge improvements during class. Her eyes would open wide and she would laugh as she reached further toward her toes than she had ever had in her lifetime.
She missed two classes but that didn't matter; this lady did her homework drills as recommended and her results were amazing! In three short weeks, she:
Strengthened her legs
Increased he lower body flexibility
These improvements are huge in the fall prevention world because your legs are your 'fall prevention' muscles and they need to be strong to react and supple enough to be precise. How you move is important and can greatly affect fall risk.
This nearly 70-year old student learned how to get up and in doing so she no longer needs her hands to get up from the chair! Woo-hoo!!!! This is a personal success for many women because no one likes needing help to stand up. Trying and failing to stand up over and over again gets old and the unpredictability of lower body weakness takes a toll on your confidence.
So after three weeks of brain-based balance training, this lady was able to stand up and sit down without using her hands and on top of that, she could do three more chair stands!
Not only did her legs get stronger but she also increased her lower body flexibility. On the first day, she was one inch away from touching her toes. Three weeks later, she reached one and one-half inches past her toes! Woo-hoo!
Greater lower body flexibility means less likely to drag your toes when you walk, causing unnecessary trips and slips. This was one of her main concerns on the first day of class.
Congratulations for your hard work, Sally, it paid off. When you train the senses of balance, your brain smiles. Learn how to activate half of your brain through brain-based balance training with me, The Brains and Balance Lady!
