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.

Small Summer Class in Woodland has BIG BALANCE improvements

I can't believe it's already the last weekend of Summer 2018.  While it may have been a lazy summer for some, there was a small, intimate-sized group of adults in Woodland who put in some hard work to make some remarkable improvements in their balance skills.  

As you know by now, I teach Brains and Balance Training sessions.  Each training "session" consists of two 90-minute classes that meet for four weeks.  Eight (8) sessions in all.  Short and sweet.  This is brain-based balance training at the next level.  

I just finished an August session at the Woodland Community and Senior Center.  My third Brains and Balance class of this year and although the class was small, the pay-offs were enormous!  

I have to report the two most improved students because these were some of the best overall improvements I've seen in fifteen years.

Brains and Balance with Coach Kelly

Female most improved was a 75 year old lady.  In four short weeks, she;

•  increased lower body strength by 6 chair stands (able to do 6 more stands in 30 second timed period.  This is major!!!!)
•  Increased lower body flexibility by 4 inches
•  Dynamic balance and agility was one second faster.  

73 year old Male most improved was equally as noteworthy.  He:

• Increased lower body by 3 chair stands in 30 seconds
• Gained an amazing 6.5 inches in lower body flexibility.  This is tremendous improvement in walking gait, hip mobility, low back pain and overall posture.
• Dynamic balance and agility was 1.8 seconds faster.  

First... CONGRATULATIONS TO BOTH FOR TREMENDOUS IMRPOVEMENTS and to everyone else in the class for their hard work.

These are your everyday, average early 70-somethings who increased lower body strength and flexibility to levels well above average.  Their dedication and hard work paid off tremendously not only in the numbers on the pre-and post tests but also in balance confidence, dynamic postural control and vision skills.

These physical fitness measures contribute to better balance and greater confidence in living an independent active lifestyle.

Please join my final Woodland Brains and Balance Training session of 2018 in October.

Classes meet Tuesday and Thursday afternoons from 1:30-3:00pm.  Oct. 2-Oct. 25.  $125 for all 8 sessions.

Change your life in four weeks.  Invest in yourself.  You're worth it. 

Brains and Balance training rule #1: Never move into pain

Your brain is plastic.  Your brain can change.  The way you move can change.  The amount of pain you live with every day can change.  Your balance can change.  The way you think can change.  The possibilities are endless however in order to reap the benefits of functional neuro-antomy, aka "brain training", there are a few rules you must follow.

Learning New Method of Getting UP from Floor

The number one rule when training for change at the brain level; never move into pain.  Pain is an output and is the brain's way of saying stop.  In order to teach your brain how to move better, you have to break bad movement habits. 

This means you have to move in ways you haven't moved.  In some cases, it might be the first time you've ever moved correctly and that may feel different.

Different is good; pain is bad.  When I train private clients and teach classes, I guide people through new movements.  The brain loves novelty; it pays attention.   It's fun to watch people move a part of the body for the first time; facial expressions, tense muscles, and absolute concentration fill the room.  This is good!  You can teach an old brain new tricks.

Learning how to move each joint of the body is essential for optimal movement. The better a joint can move in isolation, the better your TOTAL BODY MOVEMENT.  If you want to walk better, you want to be able to control all the joints and body parts in isolation so when called upon to work together, there aren't any surprises to the brain.

Because some body parts haven't moved in full range of motion in years, it can be awkward but it should never be painful!  All exercises can be modified to reduce pain.  The way to reduce pain and still be able to move is to:

1. Slow down the movement
2. Make the movement smaller

Joints, muscles and nerves were made to move!  We already know that if you don't use it, you lose it.  Start slow and get bigger.  Stay out of pain as you learn to control how your body moves, both in isolation and integrated movement.

The Fall Prevention Lady

Cadaver Dissection Insights with The Fall Prevention Lady

Last month I was blessed with the opportunity of a lifetime; to watch and participate in a human cadaver dissection!  This wasn't your typical anatomy and physiology lab dissection; this dissection was movement-oriented in that we focused on the muscles, nerves, tendons, and fascial tissue of the human body and how lifestyle choices affect the way you move.

Anatomy Live, Phoenix AZ 2017

Michol Dalcourt of The Institute in Motion collaborated with Tom Meyers of "Anatomy Trains" to offer this amazing weekend of enlightenment to personal trainers, physical therapists, massage therapists, and movement, balance and mobility specialists who strive to learn as much about the human body in order to offer our clients the most effective program for individual movement disorders.  

For eight hours, four teams of seven students stood alongside and worked with a Master Dissector.  While students dissected the torso and extremities to view the muscles and fascia at each table, one group focused on the internal organs, Tom's team studied the brain, expert dissector Todd's table went up one side in the morning and down the other in the afternoon while my team dissected the frontside in the morning and the backside in the afternoon.  

Four lives lived. Four lifestyle behaviors reflected four cadavers.  With much respect, we named our cadaver and learned how she lived her life by the condition of her muscles, soft tissues and joints.  Here's what my team discovered about Frieda:

• She was overweight with most of the fat around her belly, butt and thighs (pear-shaped)
• She had typical "old age" posture, probably due to using a walker:
• Rounded shoulders
• Dowagers hump 
• Bent forward with chin jutting forward
• She walked with a limp, favoring her right side
• She had NO ANKLE FLEXIBILITY on her dominant left side
• She couldn't raise her arms over her head

Later that evening, as I 'dissected' the day's event in my mind (pun intended), I realized the four cadavers reflected a lifetime of personal choices and the resultant muscle imbalances, limited mobility and diminished strength associated with personal behavior and advanced age.  

It was fascinating to be able to deduce movement and compensation patterns of the person by the muscle integrity, joint mobility and connective tissue properties of the cadaver.  

This was the best learning experience of my life.  

I have a tremendous respect for the human body and the interconnectedness of the kinetic chain.  

As a balance and mobility specialist and movement re-educator, I was able to witness firsthand the consequences of a sedentary lifestyle.  

As a result of this hands-on learning opportunity, my passion to help people break poor habits and "re-learn" how to move more efficiently has grown tremendously.  I am The Fall Prevention Lady and I want to help you move better, with less pain.  I am here to help you live the life you planned for.

Kelly

The Fall Prevention Lady

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