As we are quarantined to our home for another 14 days, I decided to put together some strengthening routines for you to do at home to keep you strong.
Why? Lower body weakness is the #1 cause of falls among older adults. The Academy of Sports Medicine recommends that adults over the age of 65 engage in resistance training at least two times per week in order to maintain muscle mass needed for independent lifestyle.
Why? You want to keep your immune system healthy. Regular exercise develops an efficient nervous system. Activation and support of a healthy lymphatic system improves immune system function.
Body weight and resistance bands are two examples of resistance training.
Grab your resistance band and follow along with me in this simple seated lower body resistance band routine. If you have energy leftover, do some chair stands and side steps afterward.
Follow along for three easy exercise:
1. Clams: 10-15 reps. 1-3 sets.
2. Leg Press: 10-15 reps each leg. 1-3 sets.
3. Toe Points: 5-10 reps in 3 different positions (Foot in neutral (straight), foot turned in, foot turned out). 1-3 sets.
Start slow. Exhale on exertion. Stay in tall, lengthened spine.
I just finished my first four-week brain-based balance training session of 2020 at the Andy Morin Sports Complex in Folsom, CA. A class of eight older adults were eager to train the two things they don't want to lose; their brains and their balance and the most consistent improvements were stronger, more flexible legs.
The pre/post senior fitness tests showed remarkable improvements; life changing results. Recall that I use the only standardized senior fitness tests to measure lower body strength, lower body flexibility and dynamic balance and agility on the first and last day of class.
Legs are your fall prevention muscles; strong legs keep you upright and independent. Having flexibility in lower body helps you walk safer by picking up your feet without tripping and increased lower body flexibility is directly related to reduced low back pain.
The most improved student was a 70- year old woman. She increased lower body strength by (9) NINE chair stands, in 30 seconds! She reached 3.5 inches further when reaching toward her toes and walked one and half seconds faster in the 8' Up and Go test.
Amazing. These are life changing improvements. She has stronger, more flexible legs and moves quicker on her feet. This woman had vision problems that were trained over the four weeks and she now has skills to continue training her vision at home.
Perhaps the greatest improvement was an 82-year old woman who could not stand up without using
her hands on the first day. On the last day, she did NINE (9) chair stands without using her hands. This is a huge improvement when it comes to safety, and dignity! She also improved lower body flexibility by (3) three full inches. This is huge when it comes to low back pain and fall risk.
One participant who has more physical aliments than others improved her dynamic balance and agility (how quickly she got up and walked around a cone) by (4) FOUR full seconds. Walking quicker with a steadier gait is a huge improvement that can save a person's life. This woman has vestibular issues that require one-on-one training but we were able to find several high payoff drills that significantly improved her balance. Instantly.
I have to note that this is small group training and individual needs cannot be addressed in a class setting. Due to the nature of brain-training, individualized assessment and testing is required and strongly recommended. I offer private sessions at a substantially reduced rate to all class participants.
The final significant improvement I'd like to mention is a 77-year old woman who increased lower body strength by (3) three chair stands and lower body flexibility by (3) three inches. Again, stronger more flexible legs significantly reduce fall risk.
I just finished teaching my last class of 2019 at the Woodland Community Center. I had 14 older adults in my brain-based fall prevention class and the results were some of the best scores I've ever seen. From 96 years old to the youngest in the class, age 60, these mature adults got stronger, more flexible and moved quicker in eight sessions.
In four weeks, a 96-year old lady improved her lower body strength by 3 chair stands, reached 1.5 inches closer to her toes and walked 1 full second faster around a cone eight feet away. These are tremendous improvements at 96 years old.
The most improved was 67 year old hispanic woman. She improved lower body strength by 5 chair stands in 30 seconds, improved lower body flexibility by 3 full inches and improved her dynamic balance and agility by 8.7 seconds! Yes, that's right! 8.7 seconds faster getting up and moving around a cone that is 8 feet away. This skill alone can save her life.
I am so proud of everyone in the class. Investing in this brain-based balance training can save your life. Learning how to move quicker, with more flexibility and stronger legs, will improve reaction times. We practice reaction strategies so if you lose your balance, you know how to react appropriately. This improves your self confidence.
Some other noteworthy improvements:
A baby boomer couple in the class for work-related interests both significantly improved lower body strength; one by 7 chair stands and the other by 3 in 30 seconds.
A gentleman who survived a stroke over 20 years ago increased his lower body strength by 2 chair stands and his dynamic balance and agility by 3.3 seconds. He moves a full 3.3 seconds faster getting up from a chair and walking eight feet, without a cane. His overall walking gait showed significant improvement as well.
A 72 year old lady did 5 more chair stands in 30 seconds and reached 3.3 inches further.
A 78-year old lady did 3 more chair stands and reached a full 4.5 inches further. "Reaching further" is a measurement of lower body flexibility. The ability to touch your toes. The ability to pick your foot up and not drag your toes, reduced low back pain because hamstrings are more flexible.
An 86-year old man increased lower body strength by 2 chair stands and improved lower body flexibility by 2 inches. AT AGE 86.
A lady with Parkinson's showed significant improvement in her posture and reaction speeds.
You're never too young or too old to improve the way you move. Movement is life and it's time to start living!
This brain-based training is great for anyone who wants to gain control of her/his body and enjoy life on life's terms.
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.
El Dorado Hills is a beautiful, affluent suburb in the foothills of Sacramento and the older adults that live there are educated and know a good program when they see one. This summer I offered several workshops to introduce brain-based balance training to this community and I just completed my first four-week Brains and Balance Training session at the Gilmore Senior Center.
Eight participants joined with high hopes of improving their balance. After eight 90-minute sessions, each person left feeling more balanced, stronger and steadier on their feet. One of the most consistent remarks I heard was how much steadier people feel while walking.
Pre- and Post-Senior Fitness Test scores showed huge improvements in four short weeks. The most improved was a 71-year old woman with a chronic shoulder injury that affects her balance, stability and mobility. She increased lower body strength by 7 chair stand ups, increased lower body flexibility by three and a half inches and was nearly two seconds faster getting up and walking eight feet.
The most improved male was a 76-year old gentleman who increased his lower body flexibility by FIVE and a half FULL INCHES and increased lower body strength by 5 chair stands in 30 seconds. He worked hard doing his homework and applying the neuro-suggestions I give students for better performance.
Do you want to walk better? Do you want to feel more steady on your feet? Do you want to walk your dog with confidence? Are you retired and ready to enjoy the next chapter of your life?
If you answered yes to any of these questions, get into a Brains and Balance Training program!
2019 has busy summer for the Fall Prevention Lady! I've been presenting neuro-balance workshops and teaching brain-based fall prevention classes in local Sacramento communities. I just completed a four-week Brains and Balance Training session at the Woodland Community Center and senior fitness test improvements were sizzling fantastic!
As you know, I use the only standardized fitness tests for seniors; Rikli and Jones' Senior Fitness Tests, to assess fitness components associated with falls. Thanks to testing over one hundred seniors for my research study, I ALWAYS measure pre- and post-scores to test the efficacy of the class. Tests provide OBJECTIVE DATA; numbers don't lie. Students not only feel better, they SEE the numbers.
Each participant is tested in lower body flexibility, lower body strength, and dynamic balance and agility skills on the first and last day of class. In my summer Woodland class, there was a tie for most improved. The tie was between two women; 74 and 73 years old.
Look at these life-changing numbers:
73 74
Lower body Strength: 10/16 +6 stand ups 11/15 +4 stand ups
Lower body Flexibility: 0/+5 +5 inches -4.25/+1 +5.25 inches
Dynamic Balance & Agility: 8.4/7.3 +1.1 sec faster 6.6/5.4 +1.2 sec faster AWESOME STUFF!!!!
Translated into normal language, both ladies significantly increased lower body strength. They built leg muscles standing up and sitting down. Legs are your fall prevention muscles so this is a big deal.
Both ladies increased lower body flexibility by over five (5) inches!!! One, can reach her toes for the first time in 30 years and the other can reach five inches past her toes. This improves their walking gait and eliminates low back pain.
Finally, both ladies can get up and walk quickly and safely around a cone that is eight feet away. Stronger legs and flexibility in the hamstrings result in quicker movement. This life saving skill can get a person quickly across the street when the light starts flashing. Quicker reaction skills and ability to navigate around an object can prevent a fall. LIFE SAVING.
The senior of the class, my dear 85 year old Audrey, increased in all three components. She continues to increase her lower body strength, gain flexibility and quicken her reaction speed with each repeat performance. This session she did increased lower body strength by a sizzling four (4) more stand ups and sit downs. In FOUR WEEKS!!!
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.
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.
My dad was tough. Marines tough. Brigadier General tough. I remember playing him in tennis and he kicked my butt. As I was rising to the top of my basketball game, he beat me. No mercy. It made me cry! I don't know why but the fact that he played hard and beat me seemed unfair. At the time.
I cried. I was hurt. After all, I was his daughter. I was only visiting him since my parent's divorce and I was a good athlete. Dad's are supposed to let their girl win. Or at least that's what I must have thought. But I'm here to tell you, he didn't give me any special treatment and it taught me that life isn't fair and you have to do the work if you want to benefit. It made me a better player. A full scholarship athlete. Thank you Dad.
You can't expect anyone to do the work for you. In this day and age, you have to be your own advocate. If you want better balance, you have got to put in work. It's up to you to seek education classes and workshops that explain aging, balance and coordination as you age.
If you have fallen down and you don't want to fall again, it's up to you find a balance class that gets you results. IN order to get results you have to face the frustrations, make the mistakes and re-learn how to move correctly.
As you teach your brain to move again, you will have the 'why won't you do what I'm telling you' conversation with your body parts. Your brain can forget how to move a body part if you don't move it regularly. Practice makes perfect and perfect practice gets results.
You can rewire your brain for better movement, better balance and less pain. The science of neuroplasticity proves it. I have invested to become a brain-based movement re-educator that focuses on brain activation for better movement, balance and vision. It works.....if you work it.
Nothing comes easy. Anything worth having is worth working for. Practice makes perfect. You've got to put in the work to get the results. Join me in one of my brain-based fall prevention classes or sit in on one of my dynamic educational workshops.
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.
Woodland Brains and Balance Training class participant shares how repeating the four-week brain-based balance and mobility training program increased her self-confidence so much that her family wants her to repeat the class again in February.
84 years young and lives independently at home. Her family adores her and loves seeing her continued engagement at the local senior and community center. After repeating the class before the holidays, her family wants her to continue with the brain-based balance training program with Coach Kelly.
"Changes in the brain that affect movement and balance, known as neuroplasticity, requires constant practice", stated Brains and Balance Coach Kelly. "In fact, a person needs to practice specific drills at least 20 hours per week for changes to stick".
20 hours? That's not much when you break that practice into 5 minute segments. It's suggested that you do recommended drills 4-5 times per day, 4-5 days per week, for positive changes to occur at the brain level.
Don't worry, you don't have to be a neuroscientist to succeed. Coach Kelly specializes in teaching drills to activate the brain for desired changes.
Do you want:
Increased Balance Confidence
Better Balance
Quicker Reaction Speeds to Life's Imbalances
Improved Posture
Better Vision
Steadier Walking Gait
YOUR INDEPENDENCE
Family's Peace of Mind
These are the things you get from my 4-week 'Brains and Balance Training' program.
Meet twice a week for four weeks. Eight ninety-minute sessions that will transform your balance, your confidence, your walking gait and the way you move through life.
What are you waiting for????
Fair Oaks:
1. Educational Workshop. January 8th. 1-2:30p. Fair Oaks United Methodist Church. $5.
2. Brains and Balance Training Classes. Jan. 15-Feb. 7. 10-11:30a. Fair Oaks United Methodist Church. $125.
Woodland:
1. Educational Workshop: February 5th. 10-11:30am. Woodland Community Center. $5
2. Brains and Balance Training Classes. Feb. 12-March 7th. 1-2:30p. Woodland Community Center. $125
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.
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
Participants from my four-week brain-based balance and mobility training classes shared the best personal benefit of the program and every single person noted better walking gait! Wow!
Imagine walking with confidence, increased awareness and feeling more stable.
Steadier walking gait. Walking is a dynamic integrated movement process that requires strength, flexibility, coordination and balance. These students over the age of 65 strengthened muscles of hip and leg needed for stability. They stretched their flexibility and they trained their reflexive stability skills.
Increased awareness of self and surroundings. Peripheral field vision training increases ability to see what you're not looking at. This results in better awareness of floor and objects in your pathway and quicker reaction times to imbalances and threats.
Increased confidence. You feel more in control of your body within your surroundings. This confidence exudes through better posture as a result of increased spatial awareness.
You envisioned yourself walking steady, strong and upright. Make that vision a reality. Get results!
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???
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!
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!
I've been working with a 92-year old client for roughly six months. He trains three times a week for one-hour. As his trainer, I've seen progressive changes in his performance and every once in awhile, I'll look at him and notice the big changes like his posture.
When I met him, he was bent over with kyphosis and scoliosis, shuffling and easily winded. Over the past few month, I've seen him stand taller, stand straight, pick up his feet and lengthen his walking gait, practice getting up and down from the floor, crawl on the floor and control his breathing. He's an entirely different person now; stronger, more confident and his slight dementia is even less.
His family is thrilled with his progress. His son wanted his father to lose weight. I told him that as his father gained control over his body through brain training and built muscle with resistance training, weight loss would be a natural by-product.
Well, his son sent me his personal measurements that he'd been keeping of his father and I was so proud of his progress, I had to share this:
Left Side (inches)
Right Side (inches)
Date
Time
Weight
BP
Foot - Ball
Ankle
Foot - Ball
Ankle
Waist (inches)
3/17/2018
8:15 PM
232.4
145/84
51 1/2
3/18/2018
7:10 PM
230.6
138/80
11 1/4
11
11 3/4
11
5/5/2018
5:30 PM
223.8
10 3/4
11
10 3/4
11
49
10/13/2018
1:00 PM
210.8
10.25
9.5
10.5
10.5
45.5
The man is 92 years old and he's lost 6 inches in his waist and 22 pounds of fat! The swelling in his feet is down and his blood pressure measurements are now between 111/69 and 128/74.
This man is NOT on any medications and I've convinced his family to feed him whole foods that feed his metabolism; orange juice with hydrolyzed collagen protein, ice cream with salt, steak, potatoes, fruits, eggs, dairy, chocolate milk.
And this man has lost 22 pounds. Praise God. Brain-based training is the future of fitness and it's never too late to start. At 92 years of age, you can lose 22 pounds, 6 inches from your waist and get stronger every day!
Glory to God!
Brains and Balance Lady,
formerly known as The Fall Prevention Lady
I just started my October session of Brains and Balance Training in Fair Oaks at the Fair Oaks United Methodist Church. First of all, I want to publicly acknowledge my blessings and thank the Lord for this opportunity to teach my classes at such a beautiful location. Glory to God.
This month, I have a small, close knit group that is eager to learn how to improve their balance. I have to say that this is one of the neatest groups I have ever trained because I am blessed to have three sisters, all over the age of 74, in this one training class!
3 Sisters. One Love. Movement is Life!
Coming from a small family that is spread all over the country, it warms my heart to see these sisters support each other in this life saving training. Each sister brings a different set of skills and different set of stability challenges but all of them are open to the benefits of brain-based training to improve balance.
Their open-mindedness to 'brains and balance training' is because they all have seen how their younger sister Sue has flourished from this brain-based training. Their younger sister has turned her life around with brain-based training and the older sisters are ready to give it a try. Praise God.
Younger sister Sue is a happily married, retired school teacher who is ready to travel the world with her husband. The only problem is she keeps falling. She's afraid to move. She's overweight and her knees are killing her. She's in chronic pain and scared to walk down steps, especially the ones in her RV. Her husband is a loving man but she can't keep relying on him to get in and out of the RV.
After attending my Brains and Balance classes, Sue could stand up without using her hands and learned techniques to reduce her knee pain. She's living her life confidently now and she wants to spread the love to her sisters. As a result, I have all three sisters and a family friend in this month's session. Long-time Fair Oaks native Marvin joined us on Monday so we have quite a bunch.
We're all coming from different circumstances but we all have one thing in common: balance that isn't what it used to be, a body that isn't doing what we want and a body that is showing years of abuse and neglect.
Each one of us is trying the best we can to make it in this life. We all face different challenges and have different strengths. Come together on the journey to better balance with others who want the same thing as you: ability to live the life you have worked hard to enjoy!
