Practice Getting Up From the Floor While You're Able

We're all stuck at home so it's a great time to build leg strength and practice movement patterns to keep your safe at home.

Even though we're all stuck at home, I still worry about older adults who live alone and are at high risk of falls.  You have to keep moving.  I've posted several blog posts about proper breathing and recently, I posted both an upper and lower body resistance band workout.

Unfortunately, I haven't been able to visit my elderly clients in their homes and one client has fallen twice.  Despite practicing crawling and using the chair to get up, he was unable to get himself up from the floor.  He's 93  years old.  Fortunately his son stopped in and helped him.

I'm so upset that he fell and more so that he forgot what we have practiced when on the floor.  It is so important for you to keep moving and to practice getting down on the floor and getting back up.

This is a life skill that can save your life if you fall at home.   Practice now, while you're able, so you have a plan if you end up on the floor.  A fall is a traumatic event; don't wait until then to practice getting up.  PRACTICE TODAY.

Watch me do this exercise and then practice yourself!
I have no idea of your ability level so start slow and work up to more attempts with each leg.
I try to do 10 with each leg, each day.

Stay healthy.  Stay safe at home.  

Yes, I want to read your book, ABCs of Balance!

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It's not just ONE exercise that improved my balance

No one likes to admit they need help.  I've found that some older adults are hesitant to join "fall prevention" programs because if they did, they would be admitting weakness. Women are by far more likely to join balance training classes and thanks to their loving wives, more men are joining my classes.

One gentleman whose wife had to coax him to join the class, did amazingly well. His posture improved and his walking gait was steadier.  During the last week of class he admitted that his balance was better but he didn't know what exercise made the difference.  He said, "I think it was the cumulative effect of all the drills that improved my balance".

And he's right; a healthy brain needs activation. Because everyone is different and no two brains are the same, the types and amounts of stimulus will vary from person to person.  The key to great movement, better balance, improved vision, quicker reaction speeds and better posture is finding the type and right amount of activation YOUR brain needs.

That's what we do in my four-week Brains and Balance Training classes; systematically activate the different areas of the brain.  The brain has different parts that do different things.  Because neurons that lie together fire together, activating one area of the brain stimulates other areas.

How do you know what drills make you better?  You assess and reassess.  In the fitness world, "You're guessing if you're not assessing" is a golden rule among top-notch trainers.  Seriously, why would you want to do a drill or exercise that makes your body movement worse?  You don't.  That's why you need to assess and reassess to see how your body (and brain) are responding to exercises.

In Brains and Balance Training, I give adults tools for their "balance and fall prevention" toolbox in order to live a better life.  Different brains, different options.  Discover what areas of your brain need stimulation and enjoy the benefits of healthy functioning brain.

Are you training the two types of movement needed to prevent falls?

There are two types of movement; reflexive and voluntary.  Reflexes are subconscious, instinctual reactions that occur quickly.  We learn these instincts as children and unfortunately, we may never train them again.  Remember that entire nervous system runs on the Use it or Lose it principle.

Voluntary movement is conscious, intentional movement.  This involves the frontal lobe and you decide how big a step to take, how wide, and in what direction.  We obviously train voluntary movements like squats everytime you stand up and sit down.  A conscious choice is to get up and move because if you know that if don't use those muscles, you know you will lose those muscles.

In my Brains and Balance Training classes, I train both reflexive and voluntary movement.  We go back to the basics and learn when you need to react and then teach you how to react.  I teach you how to train both your reflexes and your voluntary movement.

A Del Webb class participant reported that she used the reflexive training technique when walking through the parking lot and it saved her life.  We all know those cement parking stops.  Well she didn't see it because it was dark and she was looking somewhere else when she accidentally tripped over the parking stop.  Automatically, she started taking as many steps as necessary to regain her balance...just like we practice in class!

Hallejulah!  A fall prevented because of reflexive movement!  She didn't think about how to react, it just happened.  Train those instincts and your brain will automatically fire when needed.

As a certified Z-Health Brain Practitioner and Balance Specialist, I re-train people's instincts and voluntary movement.  I train the nervous system so you know when you're falling and then how to react.
Practice.  Practice.  Practice.

Enroll in my Brains and Balance Training class and train the two types of movement needed for independent life; reflexive and voluntary movement patterns.

Website:  www.thefallpreventionlady.com

82 yo Widow Overcomes Fear of Falling

The oldest member of my recent Brains and Balance class lived in fear of falling.  Many older adults live with the fear of falling because they fear that a fall is the beginning of the end.  Most people who live alone live in fear of falling and not being able to get up from the floor.  The thought of lying on the floor for hours or days, scares some people so much that they limit their daily activities.  They quit doing things they enjoy and things that need to be done for fear of slipping or tripping.

This is the beginning of a vicious cycle because the less you do, the weaker you become.  The weaker you become,  the greater the risk of falling.   This is known as the cycle of fear.

Fear of falling is a recognizable psychological condition that happens after a fall.  A little fear is a good thing but when your fear of falling interferes with your daily life, you need some help getting back on your feet.

My class student's daughter recognized this fear in her mother and brought her mom from Fresno to Sacramento to participate in my four-week brain-based balance training class.  

By the end of the second week, this 82 year old lady was sitting up straight, smiling and laughing in class.  In the third week of class, she walked through the obstacle course without her walker!  She was stopping and starting in response to verbal command and was no longer holding onto the counter when walking.   The last week, she was doing weight shifts with her eyes closed and throwing her arms back and forth while doing multi-planar lunges.  

On the last day of class, this amazing woman got up and walked eight feet with a steady, confident gait.  She announced to the class that she was no longer afraid of falling and that her daughter had to remind her to take her walker with her.  She has overcome the paralyzing fear of falling!

It's never too late to gain control of your body.  Learn how to react when losing your balance.  Be aware of your surroundings.  Practice drills that will increase your reaction speeds.   You do this with brain-based balance training.  Enroll in my Brains and Balance Training classes and change the way you live your life.  

Don't live in fear.  Live free.
Class schedule on my website:  www.thefallpreventionlady.com 

Balance Alert: If nothing has worked, it's time to try something new

Falls are a major concern among older adults and as baby boomers get older, falls are an increasing threat to their safety, independence and well-being.  If you're reading this and you're over the age of 60, it's better for you to be diagnosed with cancer than it is to fall down unexpectedly.

Falls are the leading cause of death and non-fatal injury for people over age 65.  In other words, if you're of mature age and unexpectedly come to rest on the ground, you could severely and permanently injure yourself or worse yet, even die if you hit your head.

Another growing problem is if you fall,  you might be stuck on the floor until someone finds you.  A reported 47% of people  over age 65 who fall cannot get up from the floor without assistance. This is frightening!  If you live alone and accidentally trip over your cat, you might be stuck on the floor for hours or days until someone finds you and can help you get up.

I'm not here to scare you but these are the hard facts.  People fall.  People can't get up.  Older people fall and break bones.  They hit their head.  For this reason, people over age 65 are URGED TO JOIN balance training and fall prevention classes, especially if you live alone!

Unfortunately, most balance classes aren't teaching you how to improve your balance.  Yes, you can side step and maybe even stand on one leg but what about your vision?  Can you feel when you're about to lose your balance?   Do you know how to react when you are losing your balance?  How do you get up from the floor?  Can you walk steady?  ARE you able to stop suddenly without losing your balance?

As a fall prevention specialist for over 15 years and a brain-based therapist,  I'm here to tell you that if you're not training your vision and activating the inner ear balance system, your balance will only improve so much.  The"Balance Manual" will NOT help you.

If you've tried everything and still feel unbalanced, I urge you to join my 4-week Brains and Balance Training with Coach Kelly class.  IF you can stand on one foot for 30 seconds but still feel dizzy when you turn your head, you need my class.  If you can do 20 chair stands or march in place for 2 minutes but still don't know when you're losing your balance (aka, falling), you need my training program.

I respect senior fitness trainers who teach strength, balance and flexibility skills three times a week.  The ones who tell you to stand up straight, throw your shoulders back and even have you stand on one leg.  They're training ONE component of balance; your proprioceptive system.

Newsflash:  There are three body systems involved in balance.  If you've tried every 'movement' drill possible and your balance isn't what you want, it's time to try something new.

Brain-based training is the future of fitness.  I am certified, trained and experienced in teaching you how to train the three body systems of balance and movement.  The systems your brain relies on to move safely through life.

2019.  It's time to transform your balance.  If you've tried everything and nothing works, it's time to try something new.  2019.  It's time to try something new.

I've invested in my continuing education so it's time you invest in yourself.
4 weeks.  8 sessions.  $125 per person.  Older adults only.

Caregiver no longer worried about leaving 92 year old client alone

In-home care is becoming more and more popular not only because older adults want to stay in their homes for as long as possible but also for cost savings purposes.  This is a great option for busy adult children who have jobs but want their parent safe during work hours.

Independent older adults may need assistance with meal preparation, household chores and companionship and there are times when the caregiver has to leave to run errands.  This 'errand' time can be stressful for the caregiver because client safety is their responsibility.   No one likes stress.

I provide in-home balance training services and this caregiver shares her personal testimonial about the improvements she's noticed in her 92yo client since he started brain-based training.   She explains that he can get up without help, is more productive around the house and helps with daily chores.

Think about that; a widower over 90 is contributing to his own care.  This demonstrates that he is confident in his mobility and no longer afraid to do daily tasks.  He's aging with dignity.

Perhaps the best benefit for this caregiver,  and the family,  is that she is no longer worried to leave him alone while she does necessary shopping errands.  Less stress spills over to better care and better care is the ultimate goal.

Let me help your parents.  Let me help your family.  Let me help your caregiver.
It's what I do.  Brain-based training for optimized movement and greater productivity.

info@thefallpreventionlady.com
Mention this blogpost and receive a 20% discount on in-home package of 10 sessions or greater.

Kelly

Increase balance confidence and DROP the cane at age 84!

I just completed a holiday session of "Brains and Balance Training with Coach Kelly" at the Woodland Community Center.  Everyone in the class improved in senior fitness tests but the greatest improvements can't be measured.  

Increased confidence and awareness, improvements in posture, quicker reaction times were some of the benefits mentioned in several personal testimonials.

I love it all and am grateful to be their coach, especially when they comeback!  The oldest member of the class repeated the training and the results were amazing!

84-year old explains how attending the 4-week "Brains and Balance Training with Coach Kelly" class at the Woodland Senior and Community Center taught her skills that have increased her balance confidence and awareness so much that she doesn't need to use her cane any more!

Her Pre- and Post-Senior Fitness scores demonstrated:
1.  Stronger legs
2.  Increased lower body flexibility
3.  Quicker reaction and agility speeds

Heck yeah!  Brain-based balance training works!

Next Class:
Woodland Senior and Community Center
February 12- March 7, 2019
1:00-2:30pm
Invest in yourself.

Younger faces and more men in balance classes

Over the past decade, I've been teaching FallProof™ balance and mobility classes to older adults in communities throughout the Sacramento California region.  As a certified movement re-educator and balance expert, I've seen the positive impact of multi-sensory training upon hundreds of lives and I'm proud to continue to teach 4- and 6-week sessions to adults who live at home and want to stay there through improved balance & quicker reaction speeds necessary to prevent a fall.

I've recently noticed a change in the 'average' FallProof™ class participant; 81year old females are now early to mid-70s with equal mixture of males and females.   As an established fall prevention coalition member, this demographic shift is exciting proof that "FREE" hospital outreach programs are successfully offering evidence-based programs to our "older" more frail adults.  

Most baby boomers, society's "younger" older adults, want to get a head start on retirement plans.  Due to the overwhelming number of research studies that demonstrate exercise as the number one way to remain independent and THRIVE in later years, these boomers are ready to invest time and effort into research-based programs led by qualified instructors.  As such, more people in their sixth and seventh decade, including MEN, are proactively enrolling in community-based "balance" training classes offered by qualified health and fitness independent contractors!  

I'm psyched because I've taken my "multi-sensory" masters degree to the next level with brain science.  As a certified Z-Health Practitioner, I train the nervous system and the engine running it; your brain.  Founded on research and science, Z-Health principles train the input, the interpretation and output of the nervous system.  The better the input, the better the output and the results are immediate.  No guessing if you're doing the best drill for your brain; your movement shows it!

As we age, there are two things we don't want to lose: 

1.  Your balance

2.  Your brains

My brain-based balance training class is perfect for anyone who is concerned about losing either #1 or #2, or both!  Your brain is a "use it or lose it" muscle and needs proper activation and proper fueling in order to run efficiently.  Want to learn more about how to train your brain so you can move well, balance well and see well?  

Visit my website (The Fall Prevention Lady) and enroll in one of my classes:

"Brains and Balance Z-Training with Coach Kelly"

Save your spot.  Be proactive.  Re-write the next chapter of your life.

Kelly

Now that fall prevention is mainstream.....

As a movement specialist, I am constantly researching new scientific discoveries in order to help my clients move better with less pain.  If I'm not studying assessment and exercise videos made by the best of the best, I have my nose in a book or personal notes from recent conferences.

My personal desire to learn as much as possible about efficient movement has been the driving force in my life since I moved to California over fifteen years ago.  As a Public Health educator, I was fascinated by the effect that our daily choices have on our overall wellness, especially movement patterns.   The longer a person makes poor choices, the more likely s/he is to have chronic disease and/or a chronic movement disorder.  It's called bad habits.  It's called life.

It was during my gerontology internship with the Area 4 Agency on Aging in 2006 when my focus turned from the association of daily choices and chronic health conditions to the prevention of falls through daily choices; specifically movement choices.  I instantly discovered FallProof and the importance of training the musculoskeletal and sensory systems responsible for balance, strength, flexibility and mobility.

Remember that in 2006, fall prevention was basically an unknown topic.  Sure, seniors were falling but not many people in influential positions realized how many older adults were falling, fatality and injury rates, the direct and indirect costs of these falls or the fact that a majority of falls could be prevented through a multi-factorial approach (Rose, 2003).

Fast-forward 12 years. What was once a specialty, fall prevention education and balance training for older adults, has become mainstream.  Due to the explosion of the aging population, fall prevention services are now offered by hospital systems and community agencies for free.  They are able to offer free because of government funding; only available to large agencies and non-profit companies that offer 'evidence-based' fall prevention programs (proven effective and able to be duplicated to the masses).

As an independent contractor, I can't compete with free!  As such, I've had to step back and do some personal reflection in order to figure out what's next. I understand that having volunteers who do not come from a physical fitness background not to mention have specialized adult learning training will only work for a specific segment of the population for a limited duration of time.  I also understand that the needs of the younger baby boomers will not be met by these programs.

I do know it's my spiritual gift to work with older adults. I do know my focused studies in aging, balance, and injury prevention have elevated my expertise as a balance and mobility specialist to a new level.   I'm a coach with over fifteen years of hands-on experience leading groups through the best balance training program for older adults.

What's next for this movement specialist?  Neuroscience.  Neuroplasticity.  Neurophysiology.
Think brains.  Think balance.  Think Brains and Balance on the Z-Train!

Stay tuned.

Are you at risk of a fall?

Hey~Are you at risk of a fall?

You know your body better than anyone and sometimes you just know.  You know when 

• "your balance isn't what it used to be"
• "you don't 'feel steady' like you used to"

Maybe you feel 'wobbly' when:

• You stand up 
• When you have to walk further than the front door

Maybe you almost tripped the other day; and a few days before that or you may be like a lot of us and just feel like you're getting older and things aren't working like they used to.  You figure you've never fallen and you're in good shape so "falling" or "falling down" is not something you need to be concerned about; that's for people your parent's age.  

Well, times have changed and no one is immune to losing her/his balance; especially when doing five things at once.   The Center for Disease Control (CDC) made a quick questionnaire for you to see if you might be at risk of accidentally losing your balance and end up on a surface lower than where you originally started (Definition of a fall, Rose, 2008).

Click below for the link to the fall risk questionnaire.  I really like this version because it not only asks important questions but also explains why something in that question may increase your risk of an accidental fall.  

GREAT INFORMATION!

CDC FALL RISK QUESTIONNAIRE

Be safe~!
The Fall Prevention Lady
Educate. Demonstrate. Facilitate.
MY WEBSITE

Preparing for the most challenging decade of your life!

During the first Fall Prevention 101 workshop of the year at Lutheran Good Shepherd Church in Sacramento, I was explaining the phenomena known as 'sarcopenia'; the natural loss of muscle mass exasperated with inactivity and age.  That "Sarcopenia" starts when we are in our thirties, increases significantly during our sixties and by the time we reach the eighties, we can lose as much as fifty percent of muscle mass in the ten years ahead.

As I explained, one gentleman at the front table corrected me when I said, "...by the time we reach the eighth decade of life, referring to the eighties (80-89),   a person can lose as much as 50% muscle mass just living life.  He pointed out that the eighties are the ninth decade of life and not the eighth!!!  We all laughed as I continued.  I truly appreciated this correction and have made a mental note to myself which I will never forget.

I want you to never forget the term, "USE IT OR LOSE IT".  According to the law of evolution, we naturally lose muscle mass as part of the aging process.  Choosing to live a sedentary lifestyle (aka, not building strength with regular resistance training) quickens muscle loss.   Think about it for a second; a two-week hospital stay when you're in your thirties isn't going to cause nearly as much weakness and muscle loss as when you're in your eighties, or as I now know, the ninth decade of life!!!!

The eighties or ninth decade of life is the most critical for building strength and being proactive about your health and wellness.  The reason?  I believe this is true due to the long-term consequences of years and years of unhealthy lifestyle choices.  The cumulation of choices (i.e., not being active, eating junk food, and sitting on the couch) take a tremendous toll on the body and physcial impact is evident in poor movement patterns.  The result; imbalance, weakness, stiffness and increased risk of falls.

Can sarcopenia be reversed?  Can it be delayed?  There are studies that show that yes, sarcopenia can be slowed down by engaging in a consistent exercise routine and nutritional support designed to increase strength, improve flexibility, challenge balance and exercise postural muscles.  The human body was made to be in motion; movement is life.

Let's keep it moving~

The Fall Prevention Lady
"Movement Re-Educator
www.thefallpreventionlady.com

STOP WIDE!!!! Don't Fall Down!

Stop WIDE.

Anyone who has participated in one of the balance and mobility training classes I instruct in the Northern California region will more than likely automatically demonstrate the "wide stance reaction" when they hear those words.  Some may smile as they remember me saying with a grin, "Put some flare into it!"

One of the crew putting some flare into her wide stop!

   Imagine you are walking along a sidewalk and something catches your eye in the window of store; you stop to look at the item as you're passing by.  Think for a minute:

• Are your feet close together?  
• Are they facing the same direction?  
• Is your weight centered over your feet? 
• Are your feet facing one direction and your shoulders in another?  

How you stop impacts your immediate balance and prepares you for anything in the near future.   The wider your feet are apart, the more stable you will be while standing still.  With your feet hip-width apart, you are stable and more likely to remain stable if a dog or little child came around the corner.

Obviously, it's easier to stop wide when you "anticipate" or see, the need to stop.  But what about those times when you have to stop suddenly?  You're Christmas shopping and you have to dodge the masses; stopping and starting along the path for your own safety!

Stop Wide is a balance and mobility training technique used to increase safety whenever you stop walking; expectantly or suddenly.  Class participants line up on one side of the room.  After I demonstrate proper walking form, I show how to "stop wide".  Some giggle as I exaggerate my wide stop but they're usually the ones who remember; feet wide!

Then it's the participant's turn; they start walking across the room, practicing proper walking form and physically responding to my verbal cues to correct form.  Suddenly, they hear a loud "STOP" command!  

Some instantly come to a stop then step feet out wide, some keep on walking.  You may suddenly hear someone say "WIDE" as they remind classmates in proper form.  Then there some who literally hang on by their toes as they regain sense of body position (where the body parts are in space; oriented to body position) and slowly place feet in proper wide stance.  

Senses awakened, they start walking again, "STOP".  Physical responses quicken as neurons start firing and people's 'stop pattern' becomes more efficient.  The message 'wide' slowly hits home and the feet go out.  As we continue to practice this STOP WIDE exercise in conjunction with other walking gait patterns, I see the vast improvements in stability, mobility, balance and coordination in each participant.  

This is one of my favorite fundamental mobility strategies taught in the FallProof™ progam and the participants love it.  If you want to learn how to stop wide, register for one of my classes!  If you do not live near me,  video coming soon! 

STOP WIDE!!!

The Fall Prevention Lady

Fall Prevention Muscles

Getting old ain't easy; our bodies are changing, our minds are wandering and our world is shrinking.  Unbeknownst to many, as these changes associated with aging take place over time, the risk of falling increases in direct proportion to the changes one experiences.

It may be one close call that shocks you back into you reality or it may be a fall that opens your eyes to the increased vulnerability of getting older.   Although falls are associated with getting older, they are not a normal part of the aging process; the risk CAN BE reduced.  The first step to remaining independent is to learn how the process of getting older affects one's balance system and the ability to react timely and appropriately.

We've all heard the old adage; "Use it or Lose it" and honestly that is the most true, most appropriate advice to keep in mind as our body clocks keep ticking and the years start adding up.  The "Use it or Lose it"principle applies to every facet of fitness; strength, balance, flexibility, endurance as well as  our brain, including memory and cognitive function.  If you do not practice skills and challenge yourself, your body and mind forget how to react.  In other words, what used to be "INSTINCTUAL" is forgotten; and the body/brain forget how to react timely and appropriately.

Relating to balance, the number one way to improve balance is to increase lower body strength.   The quadriceps or front thigh muscles are our "fall prevention" muscles.  With strong legs, a person is better able to walk, remain balanced and react to imbalances quickly which is why our leg muscles are called our "fall prevention muscles".  Therefore, it is essential that older adults engage in consistent lower body strengthening exercises.

This can be a daunting task for anyone who has trouble standing up, so all I'm asking you to do is stand up and sit back down.  Some people need to use their hands to get up and that's ok.  Just do this movement.  Some people have 'bad knees' and standing and sitting hurts their knees.  IF that is the case, I have two suggestions:

1.  Protect your knees:  Proper form leads to proper function.  If you're sitting down 'incorrectly', you may be placing an extreme amount of pressure on your knees which increases the pain.  My suggestion to you is envision the worst port-a-potty you have ever been in; the one that you're afraid to touch the seat.  As you sit down in your chair, LEAD WITH YOUR HIPS, not wanting to sit but to direct your buttocks over the seat.  As you reach back with your hips, your weight will shift to your heels and you will sit down slowly, leading with your hips, sensing that your buttocks is going past your heels.  
2. Use a HIGHER seat:    Some chairs (and toilets) are higher than others and we've all learned that the higher the seat, the easier it is to get up.  I want you to stand up and sit down for a personalized number of times every day, so if you experience pain while doing this exercise from a chair, put a pad on the chair or do this exercise from the side of your bed if it's higher than the chair so you can successfully do this exercise in the PAIN-FREE zone.    Listen, a partial sit to stand is better than none at all.  Find the seat height that works for you and do your sit to stands there, everyday.  

Instead of coming up with excuses, let's find solutions so you can do these exercises specifically designed to improve your balance and keep you on your feet, in your home, thriving in the life you have worked so hard to enjoy.

You are not alone; you are not the only person who feels that their 'balance isn't what it used to be'.  I am a balance specialist and fall prevention expert who has been working older adults of all ability levels, sizes, shapes, colors, culture and beliefs.  I am here for you.
Practical.  Applicable.  Realistic.   Exercises to Improve your Balance.
Educate.  Demonstrate.  Facilitate.  Research-based tools to use at home, at your convenience.

This balance training class is a "god-send".....

I just started a 4-week balance and mobility training session at Fit4U in Carmichael and this is one of the most vivacious group of participants ever.  Don't get me wrong; there are people people with significant balance challenges but the overall attitude of the group is outstanding and the socialization and laughter is enlightening.

One participant stayed after class the other day and thanked me for what I do and said that this class was an absolute "God-send" to her since she has been falling frequently lately.  She is a young 70s and has a health history that has left her with left-side neglect.  This neuromuscular imbalance has predictably affected her ability to stay upright.

However after only two classes, she feels more centered, more balanced and confident that her body is responding to these exercises.  She is absolutely correct; FallProof™ is balance-specific, multi-sensory training designed to keep the ambulatory ambulatory through repetitive exercises that increase strength, flexibility and reaction times, improve posture and walking gaits while increasing total body awareness resulting in increased balance confidence and decreased fall risk.

I am blessed to have the opportunity to offer FallProof™ balance training session at both the beginner and intermediate level at Fit4U fitness studio on a regular basis.  As of now, Beginner classes are offered Tuesday and Thursday mornings from 10:30a-noon.  The next class begins on June 14th.

I am offering a pilot intermediate class to be held Monday and Wednesday afternoons from 1-2pm.  The first intermediate class will be from Monday, May 16th-Wednesday, May 25th.  The only requirement is that attendees have attended the four or six-week beginner session taught by me within the last 2 years.  This is not a drop-in when convenient class, these are progressively challenging balance training classes that build on concepts taught each week.

Remember; balance is a motor skill that improves with practice.  Keep practicing.  Get out, see old friends, meet new ones and stay on your feet!  Register today:  Call me or email me directly at info@thefallpreventionlady.com

....the next think I know, I was on the floor....

I just started two new FallProof™ balance and mobility training classes in Carmichael, California; one at Carmichael Presbyterian Church and one at Fit4U.  As we were doing introductions and sharing fall stories, I quickly discovered a common theme when listening to the fall stories with my group at Carmichael Presbyterian Church; six out of ten people who shared a fall story stated,  "I don't know what happened but the next thing I know I was on the floor".

Falls happen so fast, that many times, you don't see it coming.  In fact, a quarter of one second determines if you will fall or not.  Our balance system is simply amazing; your body has to identify an imbalance, send that message to the brain and AND the body must respond appropriately, all in less than a quarter of a second or you will fall.

In my Fall Prevention 101™ workshops, I educate about the exact body systems involved in keeping us upright and factors that affect the efficiency of those messages. Our balance is an intricate messenger system and as you can see, if ONE link in that system is altered or delayed, it is likely a fall will happen.

My dynamic workshop is unique because I don't throw out a bunch of scary statistics and talk for an hour about the same old things.  Believe me when I say my workshop is a must attend event!  I have presented throughout the country and every single attendee has left my workshop feeling empowered and ready to make at least one change.

If you want to attend, please visit my website, The Fall Prevention Lady.com and check out my local schedule.  If you would like me to visit your church, your support group, your community meeting or your special interest group, let me know!  I will come to you!  Fee is involved.

Falls are not a normal part of growing older; the risk can be reduced.  First, let me shed some new light on the balance system so you can make a personalized plan to improve your balance.

The Fall Prevention Lady

FallProof™ balance training improves coordination after a stroke

I teach FallProof™ balance and mobility classes throughout the Sacramento area and I currently have several class participants who are living life after a stroke.  Because the program I teach trains both the muscles and senses, some exercises can be especially challenging for these individuals due to motor sensory deficits.

Determined, these participants push themselves to do the exercises when the body doesn't respond as efficiently as it once did.  Dedicated, these participants are focused on getting the body to function like it once did.  Having had to learn to walk again after a near fatal car accident when I was 17, I feel their frustration but I am living testimony that impulses can return to normal.

Regenerating neural impulses takes time!  Rarely do I see marked improvement in four weeks but changes become noticeable after a six-week program.  That's why I'm excited when persons who had a stroke repeats my class.  I've been told repeating the FallProof™ program is like reading a good book; you learn something new the second, third and even fourth time.

One 89 year-old gentleman is currently repeating the six-week balance and mobility program.  Today was class #7 and he showed such a MARKED improvement in his walking gait and movement patterns that his classmates commented about his progress.  His gait is more steady, his movements are more efficient and his confidence has doubled.

Today he had a "lightbulb" moment that made me realize the importance of consistent practice.  After nine weeks of training, he finally understood the correlation between toes coming up and loss of balance!  Although he still needs work on his reaction strategy, he gets it!  This man is determined to improve and the results of training are starting to catch up.  The entire class applauded when he went through the obstacle course and he was grinning ear to ear.

A retired physical therapist who had a stroke, Christina is also starting to show significant improvement in her walking gait and reaction strategies.  Also a repeat student, she tends to 'overthink' things but when she relaxes and does the exercises, her body moves efficiently and she is more stable.   Yesterday was the fist day in seven weeks that she did not shuffle!  She took longer strides and you could NOT wipe the smile off her face when the class applauded her efforts.

I absolutely love what I do and I look forward to working with as many people as I can to improve coordination and reduce the risk of an accidental fall.

Blessings~
The Fall Prevention Lady

Stay on your feet for the HOLIDAYS!!!

Believe it or not, there are only eight (8) Fridays until Christmas!  That means it's time to go shopping and face the crowds.  The older we get, the scarier big crowds become since people don't pay attention to where they're going and most of the time there are kids running around like wild animals.   Not a good combination for someone who's balance 'isn't what it used to be'....

DON'T FEAR!  You have plenty of time to improve your balance skills and get "FallProof™'ed for the holidays!  Certified balance and mobility specialist and national public speaker, Kelly Ward, aka, The Fall Prevention Lady,  is offering educational workshops and condensed balance training sessions designed to keep you on your feet and to fit anyone's busy schedule.

Avoid a fall this holiday season.  First line of defense:  learn what's causing your imbalance.  Second, practice evidence-based balance training techniques designed to prevent falls and thirdly,  learn life-saving tips that you will use long after the holiday rush.

How can you stay balanced?  Simply join Sacramento's own "Fall Prevention Lady" for one of her dynamic "Fall Prevention 101™" workshops followed by her new "Balance Training 101™"exercises classes.   Learn what causes falls and then learn how to improve your balance.   Kelly teaches physical therapy training techniques that you can modify to fit your fitness level and unique challenges.

You must attend the educational workshop (Fall Prevention 101) to attend the ninety-minute Balance Training 101 exercise class.  If you want to continue taking classes to improve your balance, Kelly is offering both two-week and four-week FallProof™ balance training sessions at Parkside Community Church.  

Please visit Kelly's website, THE FALL PREVENTION LADY.COM under local schedule to find out where she will be offering these life-saving classes.

Classes start in November and early December!  Invest in yourself this holiday and give yourself the gift of balance.   You deserve it and remember, be good to yourself so you can be good to those you love.

Happy Holidays.  Already!
The Fall Prevention Lady

StopFalls Sacramento Fall Prevention Coalition

The four leading trauma centers in Sacramento region realize the severity of falls among older adults and have united in the formation of the StopFalls Sacramento fall prevention coalition.  It's estimated that every 12 seconds, an older adult visits the emergency room as a result of a fall.  Thus, falls are the leading cause of visits to the ER for adults over the age 65.

This may not seem like a big deal but when you consider the fact that someone turns 65 years old every five (5) seconds, that's a lot of falls and a lot of people going to the hospital.  And a visit to the ER isn't cheap.  Trauma centers are getting involved because research demonstrates that over half of all falls can be prevented through education, exercise and early detection.

The four leading trauma centers in Sacramento are:
1.  UC Davis Medical Center, Downtown Sacramento area.
2.  Kaiser South Medical Center, Elk Grove/South Sac area.
3.  Mercy San Juan Medical Center, Carmichael/North Sac area.
4.  Sutter Roseville Medical Center, Roseville area.

The senior injury prevention specialists at each of these centers, have formed the StopFalls Sacramento Fall Prevention Coalition.  One of the main objectives of this coalition is to make prevention of falls a united effort between leaders.  In other words, we are setting standards to be used so that we're all measuring the same data and providing the same information.

September is fall prevention awareness month and the StopFalls Sacramento coalition will be offering four (4) fall prevention screening events to connect older adults with resources in the community.  
All four events will be from 9am-noon and host the same screenings.  See dates below:

1.  Tues, September 22:  Mack Road Community Center.  Sponsored by Kaiser South
2.  Wed, Sept. 23:  Carmichael Library.  Sponsored by Mercy San Juan Medical Center
3.  Thurs, Sept. 24:  Roseville Elks Lodge.  Sponsored by Sutter Roseville Medical Center
4.  Friday, Sept. 25:  Asian Community Center.  Sponsored by UCDavis Medical Center

Visit StopFalls Sacramento on Facebook.  Like us!

The Fall Prevention Lady has moved!

Like most warm-weathered souls, I've moved south for the winter!

As of Thanksgiving 2014, the Fall Prevention Lady will be located in Pensacola, Florida for educational fall prevention workshops, 4 or 6-week FallProof™ balance training classes, customized train-the-trainer seminars, private training sessions and wellness consultations.

I am looking forward to developing new relationships with fall prevention advocates, fitness instructors and senior care providers to promote fall risk reduction lifestyles and improve balance and strength necessary to remain independent.

After much success with my personal battle with Stage 4 Head and Neck cancer (diagnosed June 2013, two surgeries, chemo and radiation completed Feb 2014), I felt it was time for a change.  I am extremely blessed to have family in California who stood beside me and made my treatment as pleasant as possible however a lot of my biological family lives in Florida; including my 92-year old grandmother, several elderly aunts, a dear uncle and cousins.

After much reflection, it became evident that it's time to nurture some extended family relationships so when the opportunity to help a family member arose, I said YES so here I am in Pensacola, Florida!

I hope that my experience and training in evidence-based fall prevention programs can contribute to the vast selection of older adult injury prevention and health promotion programs available in the northwestern region of Florida.

I am 9-months in remission and my health is very well.  Please do not hesitate to contact me with questions or inquiries.  (916) 821-5715.

Blessings.