ABCs of Balance: Can't Feel Your Feet?

If you can't feel your feet, you may have a nerve problem.   Because the nerves of the feet go to the brain, you may now have a brain problem.  Everything begins in the brain; and I mean everything; all movement, all feeling, and all thoughts begin in the three-pound organ on top of your head.

The brain is quite fascinating and in it are maps to the entire body.  Messages from the brain are sent to the body parts. The brain has maps so it knows where everything is located.   Maps are like highways; the more a road is travelled, the faster you can go.  No doubt about it, practice makes perfect.

Most of us have had at least one injury.  When an area is injured, we're told not to move it. The longer a body part doesn’t move, the blurrier the map of that body part becomes. Blurry maps make the brain feel unsafe.  When the brain doesn't feel safe, movement suffers.

Your feet are critical to good balance. The brain needs good mapping of the feet for good movement and balance.   The bad news is we rarely move our toes and feet and hardly ever provide sensory stimulation to them. As a result, the brain's map of the feet is blurry.

I'm certain that there are millions of undiagnosed cases of neuropathy (nerve damage) in feet and legs because people think that burning, tingling and loss of sensation in the feet is a 'normal part of aging'.  FALSE!  Healthy nerves do not tingle. Healthy nerves need activation. You need to rub and move your feet and toes regularly.

Some nerve damage is permanent but the science of neuroplasticity shows that nerves can and will regenerate!  Get hopeful.  Move your feet.  Rub your toes.  Pay attention to how your feet feel.  Book a session with me for some sensory stimulation.

I am an input, interpretation and output specialist.  I train the sensory inputs to the brain to improve the brain's ability to interpret the information and decide what to do.  I also train body movement but if you want to move better, let’s start with the inputs.

It's how the nervous system works.  It's science.  Sensory input training can change your life.

This blog is an excerpt from new book, ABC's of Balance: Aging, Balance and Coordination.  A brain-based approach to the prevention of falls.    I will be ready the first week of June!   $29 paperback, $29 Kindle.

If you want to pre-order, leave your name and email address below!

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Walking Can Reduce Risk of Alzheimers

The hippocampus is a region of the brain responsible for our ability to learn and to remember.   As the incidence of Alzheimer's continues to rise, people are scrambling for ways to keep their brain sharp.  The good news is that exercise increases blood flow to the hippocampus which can help sustain new neurons.

Check out this link and the study that demonstrated that walking reduced Alzheimers by 48%.
Get out, get walking.

Stay Engaged,
Kelly
The Fall Prevention Lady



Here's the article:
 Hippocampus and Exercise for Better Memory 

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Improve Balance and Reduce Shoulder Stress

I don't need to tell anyone that life is stressful right now.  We're navigating uncharted waters; not knowing what the future holds is traumatic.  It's stressful and we all respond to stress differently.   Some people get busy physically, some get busy worrying, some get upset emotionally while some can't  get any motivation to do anything.

Regardless of how you cope with stress, tension builds in our muscles, specifically in the neck and shoulders.  The trapezius is a reservoir for stress tension making it painful to turn the head and shoulders slouching forward in surrender.

If you are tense and worried, let's roll those shoulders.  Sit in lengthened spine and follow along with me, three rolls in both directions.  Do this throughout the day.  

Shoulder roll with me for stress relief:  

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Brain-based Strengthening and Fall Prevention

I just completed an upper level certification Z-Health Performance Training weekend in Phoenix and the course focused on Strength and Suppleness.  As a fall prevention expert, I take all information and tweak it to  improve balance and prevent falls among seniors.

Lower body weakness is the leading cause of falls among older adults.  Strength is the mastery of creating tension.  What's fascinating is that none of us (or very few) were ever taught how to create tension.  Suppleness is the mastery of relaxation.  The brain requires a balance between the two; there are parts of the brainstem dedicated to this balance.

Even though we walk around "tense" from all the stressors in life, we are not creating strength; we are stressing and fatiguing our bodies.  One of the best ways to learn how to create tension in your muscles is an isometric contraction.   In fact, isometric contraction activates parts of the brain dedicated to midline stability (the supplementary motor area).

Isometric contractions are pushing (or pulling) against a stationary object.  This creates tension in the muscles.  Remember, strength is the mastery of creating tension in the muscles.  You have to know how to create tension and be comfortable with it.

If you want to touch your toes, do an isometric bicep curl.  In other words, with arm bent at 90 degrees by your side as if you were going to do a bicep curl, press down on wrist.  Try to pull wrist toward body.  Hold this contraction for 20 seconds.  THAT IS HARD TO DO.  Then try to touch your toes.  It should be better.

There are other ways to create tension in the muscle but isometric contraction is the least threatening to the brain and a great way to start.    Movement is life and it's time to start moving.

If you're ready to move better with less pain, contact me for a private consultation.  I do online training sessions.  It's never too late to improve your balance or your movement.

info@thefallpreventionlady.com

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.

• Visit my website and save your spot! The Fall Prevention Lady 
• Keep up to date.  Follow me on Facebook:  The Fall Prevention Lady

At age 59, it's better to get a cancer diagnosis than to fall!

Last month I attended Perform Better's One-Day Conference in South San Francisco.  Four icons in the fitness industry (Gray Cook, Dan John, Todd Durkin and Martin Rooney) presented one-hour lectures to an auditorium full of movement specialists, personal trainers, physical therapists, massage therapists and athletes in the morning and put four teams of us through an exercise component in the afternoon.

Dan John, a renowned Lifting and Throwing Coach, immediately caught my attention when he said,
 "As a 59 year old man, it's better for me to be diagnosed with cancer than it is for me to fall"!

Statistically, he's right!!!  According to the CDC:

• 1 in 4 people over the age of 65 and one-half of those over 80 will fall this year
• Falls are leading cause of death and injury in people over 65
• 99% of hip fractures are due to falls
• 20% of people who break a hip will die within two years
• Over half will need assistance in one or more activities of daily living the rest of their life

Wow!  As an oral cancer survivor, I know the horrific pain of radiation.  However three years after my treatment ended, the memory of the pain is starting to dull and I am blessed to say my life is not significantly different now than before having cancer.  I can only say this because I worked out everyday during treatment and after six months of presentations and staff trainings, I took a six-month hiatus to rest, recover and routinely build muscle and self-confidence.  

If I was twenty or thirty years older (69 or 79, respectively), tripped, fell and broke my right hip while walking on the sidewalk, statistically the fall would have a greater impact on my life than cancer did.  

I'd like you to think about this for awhile.  A ounce of prevention is worth a pound of cure.

Think about investing in your future by investing in your balance today.  

The tips and techniques that I teach in my balance and movement classes, will stick with you for the rest of your life.  Your self-confidence will blossom as your balance improves.  

I. N.V. E. S. T.  in Y.O.U!

I offer a dynamic one-time workshop that will help you better understand balance and how aging and exercise impact your independence.  Remember that movement is LIFE.

I also offer the best balance training program for older adults.  FallProof™ is a progressively challenging program that systematically trains the muscles and senses involved in balance.  Definitely not your average 'senior center fall prevention class'.

Visit my website for more information.  THE FALL PREVENTION LADY 
Follow my page on Facebook:  THE FALL PREVENTION LADY on Facebook

BENEFITS OF FALLPROOF BALANCE TRAINING

For nearly a decade, I have been doing what I love and living my purpose; teaching older adults how to improve balance and strength so they 

DO NOT FALL DOWN!

Dr. Debra Rose designed FallProof™ balance training with a specific target audience in mind.  Although FallProof™ is not for everyone, I have seen people of all ability levels benefit from the program and hundreds of lives have changed for the better because of this program.  

Benefits:

The Fallroof™ program has been proven to reduce the risk of falling in participants who have completed one or more rotations of the program. The goal of FallProof™ is to deliver:

• Improved postural alignment
• Increased limits of stability
• Improved integration of sensory information
• Increased confidence
• Improved performance of activities of daily life
• Heightened awareness of risk factors and circumstances
• Improved walking ability
• Improved ability to recover from loss of balance

One achieves these benefits from the structured and progressive program of activities specifically designed to address the multiple dimensions that contribute to balance and mobility.  THIS IS NOT YOUR SENIOR CENTER FALL PREVENTION CLASS!!!

Techniques taught by balance and mobility specialists include: 

• Center of Gravity Control Training
• Multisensory Training
• Postural Strategy Training
• Gait Pattern Enhancement Variation Training
• Strength & Flexibility Training

Improvements are measured by pre- and post-assessment testing.  

Obviously, volunteers cannot teach this class.  A person cannot become a FallProof™ specialist after a 3-day training.  Certified specialists are required to re-test every two years in order to maintain certification.  WARNING:  There are people who were certified and have failed to maintain their certification.  Not only is this unsafe for the consumer but it also lacks integrity and fidelity to the program.  Ask your instructor if she is currently certified. 

As I mentioned, FallProof™ was designed with a specific target audience in mind.  The ideal candidate for the classes I teach meet the following criteria:

• Community dwelling, live independently in own home or apartment
• Able to safely walk a distance of 200 feet without the use of any assistive device (cane or walker)
• No memory loss or cognitive impairment likely to adversely impact judgment and/or decision-making abilities
• No unstable medical condition (e.g., uncontrolled diabetes, cardiovascular disease, high blood pressure, or asthma)

 If you meet these criteria and are ready for results, 

please visit my website for dates and locations of upcoming classes.  

www.thefallpreventionlady.com

Walk Steady. Stop Confidently.

 A class in Sacramento that teaches you how to 

walk steady and stop confidently!

The FallProof™ balance and mobility training program is the best program for anyone over the age of 60 who is living life at home and realizes your balance is getting worse and you want to do something about it before a fall so I can stay at home and live the quality life you have worked so hard to enjoy!  FallProof™ is also perfect for anyone who may have already fallen and DOES NOT WANT TO FALL DOWN AGAIN!

FallProof is a theory-based, multi-sensory balance training program that was developed years ahead of it's time!  I fell in love with this program from my first exposure in one of creator Dr. Debra Rose's workshops at the International Council on Active Aging Conference in 2007!  

After spending time at the conference with Dr. Rose's team of graduate gerokinesiology students, I knew I wanted to be certified FallProof™ balance and mobility specialist and coach older adults through this progressively challenging program to improve their balance, increase self-confidence and reduce fall risk. 

That was over ten years ago!  It's been quite a decade but I have continued to offer the best balance training class for older adults throughout the Sacramento region.

If you're 'ambulatory', 'mobile', or 'barely get around', this class is for you!  This balance training session is in Carmichael area, close to Whole Foods.  Love to see you there this week.  

UPCOMING FALLPROOF CLASS IN SACRAMENTO:  

WHERE:    Parkside Community Church
                   5700 S. Land Park Dr.  Sacramento, CA 95822

WHEN:  Feb.14- March 9th

DAYS:    Tuesday and Thursday afternoons

TIMES:   1pm-2:30pm

COST:    $99 per person
REGISTER:  info@thefallpreventionlady.com

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

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

Sac and Company and Fall Prevention

Here's the Sac&Co TV interview about the fall prevention pilot program I'm working on with Dignity Health and Eskaton.

It's an honor to present my dynamic Fall Prevention 101 workshop and teach six-week FallProof™ balance training classes to eligible participants as part of this three-prong approach to reducing fall risk.

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!

Never too late to improve functional fitness

I just finished a FallProof™ balance training class at Pioneer Towers in downtown Sacramento.  The small group of ladies were excited about improving their balance and they did just that!  Every single person improved on the three Senior Fitness Tests associated with fall risk.  And I mean they improved! 

As part of my classes, I offer pre- and post-assessments to evaluate the effectiveness of the balance training classes I teach.   I know the program works but I am continually collecting data in case Dr. Rose wants it for her FallProof™ program.  Anyhow, I assess lower body strength, lower body flexibility and dynamic balance and agility or moving balance skills before and after attending the 8 sessions.

This class of 8 older women improved dramatically.  My most improved student was 94 year-old, Eve.  Yes, I said 94!  She increased her lower body strength score by 4, improved her lower body flexibility 3.5 inches and was 2.3 seconds faster and much steadier in her moving balance.  Remarkable!  I am so proud of her!

She can now touch her toes, her legs are stronger and she is more stable when getting up and moving quickly.  This collective data demonstrates that the program works when you work it.  Eve and another student worked the exercises into their daily routine by meeting everyday at 4pm. 

Another student who deserves huge kudos was 80 year-old Mary.  On the first day of class, she had to use her hands to get up out of the chair.  On the final day, she was able to do 9 perfect form chair stands WITHOUT using her hands!  Yeah Mary!  That makes a huge difference in the quality of her life.  She is no longer embarrassed about getting up out of the chair.  How did she do it?  She practiced her homeplay exercises.  She did the work.

Both Eve and Mary clearly show that it's not too late to improve your fitness.  And men, this is not just for women.  In my other class at Fremont Presbyterian, an 88-year old gentleman who is an active athlete, increased his lower body flexibility by 4 inches!  HE CAN NOW TOUCH HIS TOES!  Think about how great that is when getting dressed in the morning, not to mention how it improves your walking gait!  Awesome job!

"Sacramento Fall Prevention Network"

Due to lack of funding, the Northern California Fall Prevention Coalition dissolved last year.  The mission of a fall prevention coalition is to increase awareness of falls, fall risk factors and provide resources that can reduce that risk.  The ultimate goal is to keep older adults safe at home and free from injury associated with falls.

As a coalition member, I was active in the planning, implementation and evaluation of the first, second and third community-based fall prevention events in Sacramento.  Like all coalition members, I volunteered my time and efforts.  Personally, I think our events improved each year and I was disappointed to hear the Area 4 Agency on Aging and Kaiser of South Sacramento wouldn't be sponsoring this year's event.

No sponsors, no event.  No coalition, no planning.  Seniors are still falling.

Enter the "Sacramento Fall Prevention Network"! 

• The SFPN is a network of older adult service provider agencies sharing resources and information on senior fall prevention in the greater Sacramento area. We are service providers, not vendors.  We do not sell products but share resources.  

•  This is not a collaborative or coalition, just a way to connect people who are working on senior fall prevention in Sacramento. 

•  The purpose of this network is to increase awareness of existing resources, share ideas with other service providers, and connect providers working on similar projects.

Please contact me if you are interested in joining the Sacramento Fall Prevention Network.
info@thefallpreventionlady.com

"Evidence-based fall prevention programs" required for funding

Federal, state, and local governments realize the extreme financial cost as more older adults fall down; an estimated 1 in 3 people over 65 falls each year (CDC, 2006).  Medicare recognizes the painfully high financial burden when the same older adult falls repeatedly; half of those who fall once will fall again (CDC, 2006).  What's happening is older adults are falling down, going to the ER and those not seriously injured are being released to the same environment in which they fell.

No education.  No intervention.  Nothing changes.   As a result, the older adult falls again and repeats the cycle; falls down, fire department called, ER visit, released home.  Medical bills rack up until something happens; the older adult either moves in with family members or an assisted living environment or moves onto be with the Lord. 

What is so painful is that fall prevention research demonstrates that over 50 percent of falls can be prevented through a multi-factorial approach.  HUH?  Educate. Demonstrate. Facilitate.

• Teach what is causing the fall or loss of balance.  Education increases awareness. 
• Demonstrate how to reduce the risk when possible.  Exercise is the number one way to prevent a fall.  Therefore, demonstrate the different types of exercise that improve balance.
• Facilitate behavior change by linking the older adult to appropriate resources; resources that teach how to reduce fall risk, demonstrate how to remain active and facilitate compliance by linking with resources. 

Federal and state governments will only fund evidence-based programs; programs that demonstrate significant fall risk reduction and/or improved balance confidence.   Medicare will no longer reimburse medical expenses related to prior admissions. 

Some evidence-based programs that are currently being promoted in California:

• Stepping On
• Tai Chi Moving for Better Balance
• Walking with Ease
• Chronic Disease Management
• Live Strong and Safe (with my Take 5 to Exercise component!)

Training for trainers is available through Public Health department and private training.  Get involved.  Get funding.  Get evidence-based programming! 

Stepping On fall prevention program @ Jewish Family & Children's Service in Long Beach

I will be facilitating my second Stepping On fall prevention program at the Jewish Family & Children's Service center in Long Beach, CA.  Non-profit home modification company, Hearts of Ida is sponsoring my leadership in this seven-week program and it begins Thursday March 7th.

Stepping On is an evidence-based fall prevention program developed by Dr. Lindy Clemson of Australia but was adapted by the Wisconsin Institute of Health Aging (WIHA).  The
California Department of Public Health sponsored my Master Leader training in Wisconsin last summer and luckily, Hearts of Ida appreciated the value in this program and sponsored my two programs in southern California.

I am being trained to be a "Master Trainer" in the Stepping On program on Monday.  Upon successful completion of the training and competencies, I will be certified to teach other trainers to facilitate the amazing seven-week program that collaborates with local experts including a physical therapist, pharmacist, low vision and community safety expert.

This is a great program and I am honored to be integral in bringing this fall prevention decision making and confidence building program to California. 

Fall Prevention Program Train-the-Trainer program offered in Northern California

The El Dorado Hills Aging Commission (Commission on Aging, COA) recognizes the value of fall prevention education and the importance of training volunteers in evidence-based programs in order to reduce the incidence of falls among older adults.   Like most government agencies, EDH COA was leary of working with an independent contractor rather than another government (or non-profit) agency but I am proud to say they have decided to offer me the chance to provide my fall prevention train-the-trainer program! 

My first train-the-trainer program was approved by the Department of Social Services for 3.5 hours of CEU credits in 2007.  I updated the program in 2011 after months of fall prevention and balance training research for my masters degree thesis (The Efficacy of FallProof™ at Home DVD series on Physical Parameters Associated with Fall Risk).  The new program includes physical therapy-based balance training techniques used in the FallProof balance and mobility program.

I updated my train-the-trainer program again in 2012 after writing my first book, The Complete Guide to Fall Prevention.  My book is the compilation of years of hands-on experience as a certified FallProof™ balance and mobility specialist and certified personal fitness trainer specializing in balance impairments among the older adult population.

After becoming a Master Trainer in the evidence-based Stepping On fall prevention program last year, I decided to update my program again (I also updated my book)!   My specialized training and hands-on experience offers insight that will help trainers beyond words on a page because participants will demonstrate practical application of balance skills that prevent falls.

I am confident that my train-the-trainer program is the best fall risk reduction and balance enhancement program out there because I took the best features of the best fall prevention programs and put them in easy to understand language.

Thank you El Dorado Aging Commission for this amazing opportunity to train your trainers in the most current and effective fall prevention and balance training available.

Yay, Roberta!

Daughter of 87 year old woman with dementia demands in-home balance training

I recently moved to Palos Verdes Peninsula, CA and have been busy trying to find places to offer my fall prevention 101 workshops and balance and mobility training classes.  As I continue to network and seek a hosting agency, I am offering IN-HOME balance and fitness training.  I currently have three clients and everyone is making amazing progress.

Two weeks ago, I started working with an 87 year-old woman after I met her daughter at a workshop.  Her mother has dementia and doesn't like to leave the house.  She lives alone and has fallen several times.  Even though her daughter visits frequently, she is concerned about her mom and asked me to assess her. 

I have been working with her mom twice a week and she is doing amazing!  I did a pre- and post-assessment and she has improved her lower body flexibility by 3.5 inches!  She can now touch her toes!  This improvement can make it easier to put on her compression stockings, tie her shoes not to mention prevent a fall.

I attribute her amazing results to consistent practice.  She does the balance and stretching exercises everyday with her caregiver whom I taught how to do the balance, strengthening and stretching homework exercises and record them. 

87 years old and increased her lower body flexibility by nearly four inches in two weeks.  AMAZING.  It's never too late to improve your balance and prevent a fall.

Keep your parents or loved ones safe in their home.  Call me for in-home balance training.
(916) 821-5715.  Email me:  info@thefallpreventionlady.com

The Fall Prevention Lady

Stand up without help!

I'm teaching my final session of FallProof™ balance and mobility training classes at Parkside Community Church and I have an amazing group of women.  These ladies are working hard to improve their balance and reduce the risk of a fall.

We are in the third week of class and this is when people start recognizing the benefits of the progressively challenging program that I teach.  One very special woman is living with Pompe, a disease of the skeletal muscles and she is taking my class to maintain strength and improve her balance. 

She came to class yesterday and was beaming with excitement.  She shared that she and her husband spent a wonderful weekend at a nearby resort and she had a "breakthrough".  She said there was a circumstance when she normally wouldn't have been able to get up without the assistance of her husband but thanks to her training and doing her prescribed "homeplay", she got up without his help!

I want my readers to know that no matter what your situation is, it's never too late to improve!  Your body can and will adapt to new demands.  You can get stronger and by practicing chair stands everyday, you too can get up without help.

Stick with it.   The exercises I prescribe for homeplay are featured in my book, The Complete Guide to Fall Prevention.  Order your copy today and start a program to help you gain your independence.

The Fall Prevention Lady
PO Box 191655
Sacramento, CA  95819

Basic 5 exercises for fall prevention

In my fall prevention exercise DVD series, Take 5 to Exercise, I emphasize the importance of daily movement.  This movement doesn't have to be strenuous but it should take some effort.  Heck, scratching your back takes effort so if you do it in proper form, you have just exercised!  When you scratch your back consistently, it becomes easier and after a few weeks of doing this, you might be able to reach places you never could before!

So I created my Basic 5 exercises with the hopes of getting people to do something each day!  These exercises are designed to increase blood flow and improve circulation.  This makes you feel good and they work when you do them!

Enter Jodie.  Jodie came to one of my Fall Prevention 101 workshops and she was in bad shape.  After 90 minutes of fall risk education and balance training demonstration, Jodie left with a prescription; The Fall Prevention Lady's Basic 5 exercises and Lower Body Strengthening routine.

Two weeks later Jodie came walking into my first day of balance training classes at Parkside Community Church and she looked like a NEW WOMAN!  I hardly recognized her and had to ask what she had done.  She replied, "The exercises you gave me to do".  This was music to my ears and joy to my soul~!  She practiced the Basic 5 exercises daily and did the 5 lower body strengthening exercises and she no longer uses her walker,  has color in her face and smiles ear to ear now.

What are the Basic 5 exercises?  Check out my You Tube channel here:  HERE.
Order my Take 5 to Exercise DVD.  Email me directly, info@thefallpreventionlady.com
Buy my book.  Visit this website:  Complete Guide to Fall Prevention.com

Basically 5 exercises to increase circulation and reduce fall risk.  It's up to you.

The Fall Prevention Lady.