Blood pressure control through brain exercise

You probably didn't know that your blood pressure is controlled by your brainstem and through precise brain training drills, you can manage your blood pressure without medication.

As a Z-health Practitioner, I am trained to activate areas of the brain for optimized function.  I think we all agree that blood pressure is required for optimal life function.

Brain Training is Holistic blood pressure control

Last week, I was working with a 90-year old client and her blood pressure measurements at the beginning of the session were:  122/84 on the left and 149/109 on the right.

First I want to educate everyone that if your doctor isn't taking your blood pressure on both sides, you need to fire him/her immediately.  As you can see by my clients numbers, there's a huge difference from the right and left side.  This is because there is a left and right side of the brainstem and control of blood pressure begins in the brainstem, specifically in the pons.

My client's numbers on her right side of her body were pretty alarming but having worked with her for over four weeks, I already know that her right cortex needs more activation.  Her blood pressure readings support my findings.

Because her numbers were so high, we spent the majority of the session activating her right cortex; specifically right vestibular activation, right-cortex activating vision drills, and left side voluntary movement drills.  We also practiced a lot of respiration training drills and cerebellum activation.

Her blood pressure readings at the end of sixty-minute training session were:  112/72 on the left and 102/66 on the right.

Let me repeat this in a way you can clearly see the effect of precise brain activation training on a 90-year old's blood pressure:
Before:  149/109
After:  102/66

Get off the drugs.  Begin a holistic exercise program that starts with organ that is responsible for all movement and thought; the brain.  Brain activation is not voodoo; it's scientifically proven.  It's functional neurology and it's the future of fitness.

If you've tried everything and nothing has worked, try brain training.  Try training the organ that determines the way you move through life.  My name is Kelly Ward and I am a certified Z-Health Practitioner and I re-educate the nervous system to transform the way people move.  It's never too late, you're never too old and you're never too broken.

Myth: I have vertigo so my balance won't ever get better

Vertigo is an inner ear disorder that is characterized by bouts of paralyzing dizziness, nausea, fatigue and of course, the anxiety and depression due to these unpredictability of life altering episodes.   Some vertigo is situational and disappears while other types of vertigo can last a lifetime.  Needless to say falls are a major concern for people who suffer from vertigo due to inner ear dysfunction.

Train Vestibular Input for Better Output with Coach Kelly

There are other types of inner ear disorders that have the same impact; dizziness, the loss of daily functional ability and falls.  My aunt Betty was diagnosed with Meniere's Disease had to quit line dancing; her favorite activity for forty years.

Although she was able to manage some of the symptoms with medication, her inner ear disorder affected all other areas of her life which negatively impacted her quality of life.

While inner ear disorders can be life altering, there are ways to train the vestibular system for better balance and reduction of the  many symptoms that accompany inner ear dysfunction.

Unfortunately when someone experiences dizziness or loss of balance due to head movement, they subconsciously begin to change body position and behavior to restrict head movement.  Smart brain, huh?  Two classic representations of a person living with inner ear disorder are: 1) Bobblehead or 2) Stiff walking.

Bobble head means the head moves all over the place when walking.   This is done subconsciously because one of the brain's reflexive pathways isn't working.  The other extreme is the stiff walker.  This is also done subconscious to prevent any natural movement of the head that occurs when walking because another reflexive pathway isn't working correctly.  

Here's the best news:  you can retrain your vestibular system and begin to regain control of your life.  I train the vision, vestibular, and proprioceptive systems for better sensory input and less sensory mismatch.  The result is your brain feels "safe" and can better predict what's going on now and what to expect.

Your frontal lobe or human self can tell yourself exactly what's going on but the part of the brain responsible for movement and vestibular integration doesn't communicate like that; it needs consistent, strong inputs for better movement or as I like to say, "all cylinders firing".

Now that I'm a Z-Health neuro-performance coach and balance expert who specializes in vision, vestibular and proprioceptive inputs to the brain, I wish I could have helped my Aunt Betty manage her meniere's disease for better daily function and maybe even get back on the dance floor.  I couldn't help but I'm here to help you.  

Can I cure you?  No.  That's up to you.  I give you the tools and you do the work.
 
I make NO PROMISES OR GUARANTEES but I can offer new brain-based training methods that have been shown to work.  If you've tried everything and nothing has worked, it's time to try something else.  I offer neuro-scientifically proven, holistic neural training to optimize daily performance.

Training Packages available   Skype/Facebook Live sessions.
Please contact me for more information:  info@thefallpreventionlady.com

Brains and Balance Vision Skill Training with Coach Kelly

Vision is a skill and like all skills, it will improve with practice.  Balance is a skill and like all skills, it will improve with practice.  Mental clarity is a skill and like all skills, it will improve with practice.

Are you seeing a pattern?  All skills will improve with consistent practice.  This is based on the exercise science "SAID" principle; the body undergoes Specific Adaptations to Imposed Demands (SAID) when practicing or training to improve efficiency. 

In other words, practice makes perfect.  

Your body will get good at whatever you practice however you practice it.  

If you practice bicep curls, your body will adapt to imposed demands (what it's being asked to do) and get stronger to lift the amount of weight with the least amount of effort.  Yay, bigger arm muscles.
If you practice walking with a limp, your body is going to get really good at walking with a limp.  If you sit scrunched over in your chair or on the couch watching TV or playing on your phone, your body will get really good at sitting in a scrunched over position.

Think about what you're asking your body to do each day.  You're unknowingly building skills through habit.  The tricky part of skill training is doing it correctly.  You have to know HOW to train a skill in order to get better at the skill.

That's where I come in; I am trained in the skills of vision, balance and movement for optimized physical performance.  Your performance can be as simple as getting up from a chair, functioning in your daily life or improving your walk through this life journey or as complex as increased precision in your golf game, increased cardiovascular endurance for biking or running or regaining control of your body after a stroke.

Whatever your challange or goal, 

increased brain function 

will catapult your game!

Vision is the number one input to the brain and your trainer MUST KNOW the goal of each vision drill, what warning signs to look for and most importantly, how to train your eyes for optimized performance.

Every brain is different and general training classes are a great place to start before the need for individualized attention becomes apparent.  The basics will get you started but in order to thrive and make substantial changes, it's important to individualize your program.  

Stroke Survivor Support Group Guest Speaker

As a public speaker and health educator,  I've been active in Sacramento and Yolo county communities presenting my dynamic ABCs of Balance workshop and promoting two upcoming Brains and Balance classes; one at the Woodland Community and Senior Center and the other at the Fair Oaks United Methodist Church.

Stroke Survivor Support Group Presentation with Coach Kelly

I love educating people about the power of neuroplasticity and empowering individuals to take action if they want to change their circumstances.  As a Z-Health Neuro-Performance Coach and Brain Exercise Therapist, I am trained to activate areas of the brain that directly impact balance, movement, posture and pain levels.

Last week I finally met Tom Hoag; registered nurse and Stroke Survivor Support Group facilitator for Dignity Health's Neurological Institute.  I say finally because a student of recent Brains and Balance class also attends the Stroke Survivor Support Group in Woodland.  This student is one of the most improved and brain exercise has changed his life so much that he wanted me to speak at an upcoming support group meeting.

The stars aligned and I met Tom at the Woodland Senior Resource Fair.  After laughter and discussion, it's confirmed; I will be the guest speaker at Tom's two stroke survivor support group meetings in June:

1. Mercy San Juan Carmichael:  Wednesday June 13th. 11-Noon.  6501 Coyle Avenue  Carmichael.
2. Woodland Community & Senior Center:  Monday, June 18th.  1-2pm.  2001 East Street  Woodland.

These support groups are open to the public and free of charge.  If you have had a stroke and want to learn how to improve your current functionality, please join us.

I have been working with four stroke survivors on a private training basis and the results are amazing!  They have regained sight, movement, balance and feeling where they thought was impossible.  Precise training gets precise results.

I am so excited about meeting and educating these stroke survivor support groups about the regenerative power of the brain and that with precise training, they can get precise results.

I hope to see you in June.

Respiration Training and Balance

Breathing is an automatic process that is controlled by the mid-brain; specifically the mesencephalon, pons, and medulla.  I tell my classes, 'if breathing weren't automatic, 90% of us would be dead'.  This is because we are a bunch of shallow breathers and do not use a large portion of our breathing capacity.

We all want to move better with less pain.   Everything we do, all movement and thought, is initiated by the brain.  In order to function at optimal levels, the brain needs fuel and activation.  The most essential fuel source is oxygen.  Oxygen gets into the cells via the transport molecule carbon dioxide.  Exercise produces carbon dioxide which helps the oxygen get into the cells for healthy function.  Movement is life. 

Again, if breathing weren't automatic, over 90% of us would be dead because we don't know how to do it.  The first thing I want you to know about breathing is to breathe IN through the nose and out through the mouth. When you inhale, your belly should expand.  This is the exact opposite of what feels normal; I  know because I struggled with proper breathing technique before learning proper breathing mechanics.

I worked with a young 70-year old who was having breathing problems and her doctor told her she would be on an oxygen tank if she didn't do something about it.  She called me and we worked together for two sessions before she went back to her doctor.  Her entire demeanor changed as she practiced the respiration drills and used the Relaxator when we weren't together.

She called me after her doctor's appointment and said he was thrilled with whatever she was doing. She also went on to tell me that she didn't need to use her oxygen and her energy levels were the best they'd been in years.  The oxygen tank sits unused in her living room now!

If you want to learn how to breathe or improve your breathing patterns for better movement, more mental clarity, better vision and less pain, please contact me!!!  COPD, asthma and other breathing disorders are a challenge but it's never too late to learn how to feed your brain the oxygen it needs for optimal daily function.

Everything you do begins in the brain; let's find out what your brain needs for the best performance possible.

Movement is Life; it's time to start LIVING!
Coach Kelly

Improve Your Walking Gait So You Don't Fall Down

Put your best foot forward in 2018!  Be one step ahead of the game; step up to the next level; keep on keeping on.   The new you, progress, growth; it all begins with the first step.  But which step is the hardest?  The first step. 

As an experienced balance and movement specialist, I teach people how to move; how to take that first step.  What is fascinating to me is how the forces transmitted from the ground move through the human body and affect how we move.  These forces pulse through the foot with each step and follow an integrated pathway through the body. 

HUH?  Ground forces?  Has she finally lost her mind?  No I haven't!!!!  It's a scientific fact that the ground, a solid structure, exerts forces when landed upon and these forces travel UPWARD through the body with each step.

Foot to ground.  The power of the force on the foot is directly related to your weight.  With each strike of the heel, forces two to three times your body weight  travel through the foot structures to the toes as you push off to take another step. 

This is the reason why the more you weigh, the greater the forces on your body with each step.

Don't Fall Down; Fall Prevention 101 by Kelly Ward

The pathway of ground forces from the heel upward through the body is:

• From the heel forces run up the outer side of the lower leg
• Outside the knee
• Up the outer portion of the thigh 
• Through the hip socket
• Up and around the backside of the pelvis   
• Cross at the SI joint (Sacroilliac=where the low back and hip meet)
• Up the other side of the spine
• Down the arm OR Up the jaw

If you want to put your best foot forward, take care of your feet!  Engage in regular toe and ankle exercises for the joints.  Use a lacrosse ball on the bottom of your foot to maintain smooth, efficient force transmission. 

If you don't do lower body flexibility and strengthening exercises, your walking gait will be affected.  This not only limits the fun activities you will be able to do but also increases the risk of a fatal trip and fall.

Maintain the foot so you can put the best foot forward.

The Fall Prevention Lady's 3-Step Get UP" Plan

If you're over the age of 65 and live alone, one of your biggest fears might be falling and not being able to get up from the floor.  

 

Stuck lying on the floor for hours, even days, before anyone finds you

If you're a baby boomer caring for your parents, one of your biggest worries might be that your mother or father who live alone, will fall down and be stuck lying on the floor.

Stuck lying on the floor for hours, even days, before anyone finds them

As a balance and mobility expert, I have the solution you're looking for;  my 3-Step GET UP Plan.

Sign Up for Your Free Copy Today: 

Sign Me UP!

The best gift I can give you is the ability to move your body so you're not stuck on the floor.  My 3-Step Get UP plan addresses your biggest fear but you have to start today, while you're able.

Don't wait for a fall to get down on the ground  Don't wait until you're hurt to start building strength to lift your own your body weight.  Build those leg muscles now.  Make a plan now.  Practice now.

Increase Flexibility, Improve Walking Gait and Prevent a Fall

Lower body flexibility is one of the fitness and fall risk markers that I assess in my Brains and Balance Training classes.  Following standardized senior fitness testing protocol, I test class participants on the first day and again on the last day to measure efficacy of training intervention on reduced fall risk.

I've been implementing Senior Fitness testing on every person in every class since 2006;  I have 12 years of data to demonstrate the effectiveness of consistent brains and balance mobility training.  I can honestly say that class participants have improved in AT LEAST ONE of the three senior fitness tests /fall risk assessments in my twelve years as a balance and mobility instructor.

The class works when you do the assigned homeplay exercises.  These do not take much time but they do take effort.  Why should you care about lower body flexibility?

• Lower body flexibility is necessary if you want to walk without tripping over your toes.  
• Lower body flexibility is necessary if you do not want to shuffle.  
• Lower body flexibility is necessary if you do want to relieve low back pain.  
• Lower body flexibility is kind of a big deal for independence.

Every once in awhile I have a class participant who improves exceedingly above the average.  In the latest class at Del Webb's Retreat in Roseville, I had three participants who improved so much in their lower body flexibility that I wanted to write about it.

The guy who improved the most in his lower body flexibility gained 4.5 inches in five weeks.  Let me explain; on day one, his reach was nearly five inches from his toes.  On the last day of class, he could touch his toes!  This gentleman is 76 years old.

Close behind him was the 90-year old female participant!  Although she was still three inches from reaching her toes, she gained THREE INCHES in lower body flexibility during the five week training.  As a result of improved lower body flexibility, she walks more steady and balanced.

In fact, during the first week of class she held onto her husband's arm when doing walking gait exercises.  Let's just say that quickly changed!  Now she's walking independently, more steady, with more confidence and an upright stance.  100% improvement in her walking gait.

The third participant who made huge improvements in his lower body flexibility was her 91-year old husband.  On day one, he was two inches from reaching his toes.  On the final day, he was touching his toes.  This guy not only improved in lower body flexibility but also lower body strength; he was able to do six more chair stands on the last day of class!

I am so proud of everyone in this session of Brains and Balance Training with Coach Kelly at The Retreat in Del Webb; especially the couple in their early nineties.   It's so awesome to see everyone improve; by the second week, postural improvements are evident  By the third week, personal awareness of changes in daily activities are reported.  The fourth and fifth week solidify these improvements within the nervous system and the entire body moves better.

Increased lower body flexibility and stronger leg muscles are fitness components that all older adults need if they want to avoid an accidental fall.  These two fitness measures are essential for a healthy walking gait and independent lifestyle.

Train the brain to improve movement.
Movement is life; it's time to start living.

The Fall Prevention Lady, aka Coach Kelly

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

Life is better after two cerebellar strokes with brain training drills

I met Don at the "Fall Prevention 101" workshop I presented for the Del Oro Caregivers at the Maidu Center in September 2017.  At the time, Don was struggling with severe balance issues related to inner ear canal dysfunction resulting from head injuries when he was younger.  Dizziness is a huge problem for people who have had traumatic brain injury, concussions, or any type of head injury.

Granted Don's head injuries happened many, many years ago but at age 74, he was not ready to accept life on dizzy terms.  He eagerly signed up for my Brains and Balance class at the Fair Oaks United Methodist church.  While he was able to do 75% of the exercises without getting dizzy, we quickly realized he needed more personalized training.

Cerebellum is the integration center of the brain

After several private training sessions, Don was making improvements but was still angry that he couldn't do what he wanted, when he wanted, how he wanted.  This is common as we get older; there comes a time when we have to accept 'new' limitations and treat those issues if we want to live better longer.   Needless to say, he wasn't pleased about this whole "aging" process!

I didn't hear from Don over the holidays then I got a call, "Can you come see me, Kelly?" Absolutely.  At our visit, he told me that he had two strokes in his cerebellum over the holiday and wanted my help.  He told me the physical therapist at Kaiser was good but she wasn't as good as me!  Flattered and having just completed Z-Health's doctoral level 9S Structure course, I felt confident in my ability to test and train his cerebellum.

I assessed and identified left cerebellum dysfunction, specifically in the mid-Cerebellum region, and prescribed drills for him to do several times a day.  Due to the cost of private sessions, I don't see him as often as I would have liked but yesterday, I got a call; "can you come see me?"

Yesterday I visited Don and could not believe my eyes; he looked AMAZING!  Everything about him was different; he was more calm, his eyes were relaxed, he was balanced and when we went through the drills, he did fantastic!  He said he felt better than ever and was pleased with the results.

I asked what he'd been doing and he said, "I've been doing all the drills you told me to do; I feel great and I wanted to thank you for saving my life"!   All the training charts were on the wall, he described his daily routine and said he wanted more drills!  The perfect client!

Don is living proof that doing drills to activate specific regions of the brain can have profound effects on the way you move, see, balance and behave.  Precise training gives you precise results but you HAVE TO DO THE DRILLS.

If you want to live better longer, contact me.
If you've had a stroke and want to activate parts of the brain to help you move better, contact me.
If you want to see better, balance better and move better, contact me.

If you have your reservation at the nursing home, do not contact me.

Movement is life; it's time to start living!
The Fall Prevention Lady

ABCs of Balance workshop at Woodland Senior Center

Last week I presented my "revamped" ABCs workshop at the Woodland Community and Senior Center to a group of about sixty mature adults who wanted to know more about aging and balance from a brain perspective.  Well, at least I hope that's why they were there because that's what they got!

Center Director, Dallas Tringali not only welcomed my progressive workshop about brains, balance and fall prevention but also provided a nice-sized room for my presentation.  For the first time in a long while, I was nervous.

As I prepared my notes, I realized that I couldn't talk about aging and balance without mentioning the brain and the nervous system due to the fact that everything we do and how we move through life all begins in the brain!

People packed into the room and I asked them several times if they were ready to learn something new about the brain and balance.  I was answered with smiles, nods and  Yes, yes, we sure are, I hope so.  One lady joked, is that what you're going to talk about?  LOL.

Over the next 90-minutes, I tried my best to interpret and explain neuroscience in easy to understand words and concepts.  I think I did pretty good but I know that I spoke ENTIRELY too fast; especially after a kind woman told me, "I believe in all my heart what you're doing but you need to slow down for us old folks.  You can't talk as fast".

I appreciate honest feedback because we're all in this together and I'm learning, too!  Honestly,  I think I came up for a breath about forty-minutes into my presentation.   The audience nodded, smiled, did the drills, smiled some more.

As I checked the time, I realized that I would finish my 90-minute workshop in 70 minutes if I didn't slow down!  I took a deep breath and realized I did it; I explained an entirely new way of looking at training in a decent flow of relate-able terminology.

If talking too fast is the only critique, I'm happy!  That means that they understood or at least appreciated the content.

Woodland Senior Center is a great group of people who are genuinely interested in learning how to take control of their body and mind through brain activation.

Brains and Balance with Coach Kelly classes start the first Tuesday in April.  Every Tuesday and Thursday in the month of April we will meet for 90-minutes from 1-2:30pm.  Classes are progressively challenging so participants should plan on making all eight sessions.  Class size is limited to 15 participants.

There will be more classes!

Coffee Talk with The Fall Prevention Lady

If you want to learn how to fight the affects that aging 

has on your balance and quality of life,

Mark your calendars: 

Tuesday mornings, April, 2018!  

7aPST/9aCST/10aEST

I'm proud to announce my Live Facebook show, "Coffee Talk with The Fall Prevention Lady!".

Starting April 3rd, I will be hosting a question/answer, exercise demonstration, and informal educational discussion on all things aging, balance and fall prevention!

Every Tuesday morning (7am west coast, 9am central, 10am east coast), I will be online to offer any advice or suggestions to help you improve balance and reduce the risk of a fall.

Where:  FACEBOOK.  My page, The Fall Prevention Lady.  Click here to like my page so you can be a part of the weekly coffee talk with The Fall Prevention Lady!
My Facebook page link:  Join Coffee Talk Discussions
My Facebook page address:  www.facebook.com/thefallpreventionlady

Feeding Pattern of the Brain for Better Balance and Performance

The brain is a remarkable organ that uses approximately 70% of your daily caloric intake to function.  The better the fuel source, the better your brain can function.  The anatomy of the brain is such that the "old" brain, where the sensory and autonomic regulators live, get fed first and the "new" brain, where you make decisions including all voluntary movement and feel emotions, gets fed last.

The feeding pattern of the brain follows blood flow; back to front, bottom to top.  Oxygenated, nutrient dense blood enters the brain from the bottom, back region and flows up and to the front lobes of the brain.  Bottom to top, back to front.

What does that mean to you?  Sensory input to the brain has a powerful effect on how you move. Your vision, vestibular, and skin/joint/muscle receptors all get fed before your 'voluntary' movement; before the decision making part of the brain gets fed.  Sensory before motor.

In order to function optimally, your brain needs fuel and activation.  Stimulating the sensory receptors activates different parts of the brain so the "use it or lose it" principle applies to neurons in the nervous system more importantly than muscles.

Fuel sources for the brain are oxygen and glucose.  Breathe and Eat.  Feed the back of the brain before you feed the 'human' part.  Make better decision and move better if you feed your brain the nutrients it needs.

If you want to improve your balance, feed your brain accordingly.  Eat sugar.  Enjoy juicy fruits.  Orange juice is your new staple.  I'm not a nutritionist but I am studying neurology.  Research demonstrates that the brain needs quick absorbing sugar; fructose is wonderful.

Eat often enough so your blood sugar can supply the ENTIRE brain with the fuel it needs to function and stay away from polyunsaturated fatty acids (PUFAs).   PUFAs prevent the absorption of glucose.

In other words, PUFAs do not allow your brain to access the sugar in the blood.  The result?  HIGH BLOOD SUGAR.  Not because you're eating too much sugar but the PUFAs block the absorption of sugar.

What contains PUFAs?  Think nuts, nut butters, nut oils, grains, chickens and cows that eat grains.  Your brain needs fuel and activation.  Fuel is oxygen and glucose.  Yes, sugar is good for the brain.  Nuts are not.
Ray Peat Resources: LINK to LIST

Absorb that information, breathe and eat some fruits and chocolate.  Like all things in life, moderation.  Your brain will function better and you will ultimately think and move better.

Feeding pattern of the brain:

Back to Front, Bottom to Top

The Fall Prevention Lady™

Pain Is Your Brain's Way of Saying Stop

Nothing will stop you from doing the things you love quicker than pain.  In fact, pain has been identified as the biggest obstacle to any behavior change.  For example, no matter how much you want to start exercising, if your knee hurts with every step, you cannot and will not exercise.

In order to understand pain, you must know how the brain works.  The brain is divided into two sections, the "old" brain located in the 'back' of the brain and the "new" brain, located in the front.  The only thing "old" brain is concerned about is your safety.  Is this movement safe?  Is this situation a threat to my safety?

The old brain determines if something is safe through input data from billions of sensory receptors and prior experiences in similar situations.  The old brain is only concerned about survival.  If the old brain does not feel safe, the brain elicits an output; something that will stop you from current behavior so you remain safe and are not killed.   Pain is a protective output of the brain to force a change for your safety.

Please understand that I am in no way diminishing any pain that you feel but rather, I hope to explain pain in such a way that gives you hope; a way out of the misery of dull aching and constant pain.  

Neuroplasticity proves that a person can "train" the input systems and train the interpretation of data to improve prediction and thus improve performance while reducing pain.  The more safe your brain feels, the better your movement and the less your pain.

In a prior blog,  I explained that the nervous system is a loop of input, interpretation/decision, and output.  This constant feedback process determines how we move through life.  Our sensory systems provide data about the environment and the brain (aka, cerebellum) monitors how the body is interacting within the environment.  Based on input data and prior experiences, the brain initiates a motor response.  The quality of the response is determined by the quality of the inputs, speed of interpretation and accuracy and timing of motor response.

If all systems say "safe", movement is smooth, fluid and pain-free.  If prior experiences in same situation were 'safe', movement will be strong.  Conversely, if the brain does not feel safe, the brain's  output is going to be PAIN, nausea, poor movement, decreased strength or flexibility or even a loss of balance; anything to get you to stop what you're doing.

How do you make your "old" brain feel safe?  You practice drills that improve predictive capability. In other words, you practice the Brains and Balance class drills regularly with accuracy and coordination.

The pain theory is outdated.  Listen to your body.  Train your brain.  Don't fall down.
The better the input, the better the output!

The Fall Prevention Lady, aka, Your Neuro-Performance Coach!

Baby boom changing the face of fitness....

The face of balance and mobility training is getting younger.  As the baby boomer population explodes, so does the interest in different types of training classes; classes that:

• Focus on total body wellness
• Prepare the body for the next chapter of life
• Enhance performance so a person can live longer better
• Train the brain and utilize the scientific principle of "NEUROPLASTICITY"

I no longer hear, 'I wish I knew you fifteen years ago' but rather "I don't want to turn out like my mother.  She fell and that was the end of it", "My father fell, had all sorts of problems and had to move into assisted living; that is not the quality of life that I worked for".  "My wife and I have lots of traveling to do and we want to live our lives while we still can".

Baby boomers are more educated about the importance of fitness and truly understand that "an ounce of prevention is worth a pound of cure".  Most boomers are more educated about the different types of exercise needed in a well-balanced fitness routine and they understand that personal training is an investment in their life.  They realize that their health and well-being are THEIR responsibility and a person must get active if you want to stay active.

What everyone needs to understand is that exercise isn't so easy that you can't mess it!  If exercise were easy, everyone would be doing it.  Sitting, staring at a computer and driving for hours are what I call "occupational hazards" that take a tremendous toll on the body over the years.  The demand for corrective exercise practitioners has tripled and specialty areas are increasingly popular.
                 
Unfortunately, a staggering 80% of adults quit an exercise program in the first six weeks due to injury.  Enter your movement re-educator; me, the person who has studied fitness all her life and knows how to get you safely to your goals.  Enter the balance and mobility expert; me, the person who has the skills to improve balance and stability using brain-based balance techniques.  Enter the Z-health practitioner who has invested in a neurology-based education to teach you how to rewire your nervous system; upgrade your software.        

Baby boomers want brain-training.  As a Movement Integration Specialist, I offer the best brain training program available; 3 Pillars Strong; Move well.  Balance well.  See well.  I will be hosting two mixers in September to kick-off my new braining-training program with classes starting in October.

www.thefallpreventionlady.com

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.

What is FallProof™.... with the Fall Prevention Lady

FallProof™ is a multi-dimensional, physical therapy-based approach to the muscular, sensory and behavioral imbalances that occur as we age.  This program progressively challenges the different senses as well as the muscles involved in balance and is proven to improve strength, flexibility, awareness and ability to respond to circumstances that can cause a person to fall.

Feedback from prior class attendees is that this class should be required for everyone over the age of 60; especially people who want to stay independent and enjoy their hard-earned retirement years.

Kelly Ward, aka, "The Fall Prevention Lady"  has been a certified FallProof™ balance and mobility specialist since 2008 and is the only certified FallProof™ specialist practicing in the Sacramento region.  To maintain certification, specialists must meet competency and contact hour requirements every two years.   CAUTION... make sure your FallProof™ specialist is currently certified.  It's for your protection.

Dr. Debra Rose, director of the Fall Prevention Center of Excellence, co-director of the Center for Successful Aging and world-renowned fall prevention expert, created FallProof™ balance and mobility training with a specific audience in mind; people over age 60, who live at home and who are at high to moderate risk of falls.

How do you know if you're at risk, not to mention moderate/high risk of falls?

• You have fallen in the past six months
• You are concerned about falling
• You are living with peripheral neuropathy
• You are living with limited vision

You feel it...

• You feel unsteady when walking
• You need to use your hands when getting up from the chair
• You feel your balance "isn't what it used to be"
• You 'feel wobbly'

In my professional opinion, FallProof is the best balance and mobility training program for mature adults who live at home and want to stay there.   It's not rocket science however balance-specific exercises are required for maintenance.  The training techniques you learn will stick with you for life!  

"Walking the Cats" in a FallProof™ balance class

• If you want to keep what you have; if you're happy with what you can do right now...this program is for you.

• If you want to improve your balance, feel stronger when you stand up, feel more stable when you're walking or stop suddenly when walking; this program is for you. 

• This program is for ANYONE who is concerned about their balance or who has ever thought about "not ending up like your parents".  

Balance is important.  More so than we think....until we lose it.  Do me a favor; stop right now and try to name two people who have fallen or whose life has been changed because of an accidental slip, trip or fall.....

If you can name two people whose life has been changed because of a fall, DON'T BE THE THIRD!  Statistically, one in three people over the age of 65 fall each year (CDC).  FallProof™ is proven to increase strength, flexibility and confidence; major fall risk factors as we age.

Upcoming 4-week FallProof balance training classes:
1.  Thursday, March 30.  T/Th, 10:30-noon.  Fit4-U.  4440 Marconi Ave.  $99.  Ends April 27.
2.  Tuesday, April 18.  T/Th, 1:30-3:00pm.  Parkside Church.  5700 S. Land Park Dr. Ends May 11.

Visit my website, THE FALL PREVENTION LADY for more information.
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Parkside balance training results will blow your mind!

I just finished a four-week balance training class series at Parkside Community Church on the southside of town.  Becky Anton is the Parish Nurse and I have been working with her to improve quality of life for the community since my graduate studies in 2008.   Teaching fall prevention classes at Parkside is like going home; I lived in the area during my graduate studies and my passion for teaching older adults how to NOT fall down started in this very church.  Nearly ten years later, Becky is retiring and I'm still teaching!

This group was smaller than normal with five women between the ages of 67 and 76.  I was blessed to have former FallProof™research study participant and FallProof™ class attendee Pat (who is now 90 years old and no falls) join us on Thursdays.  She couldn't make Tuesday class because it interfered with her computer class at ACC!

The post-assessment results for this small group are HUGE!  Let's start with lower body strength, the number one indicator of fall risk.  While everyone improved in this area, some of the improvements were significant.  Pat, 90 years old, did six more chair stands and did not use her hands to get up.  That is amazing!  The sixty-seven and 68-year old participants did an additional 5 and 4 stands, respectively.  Huge improvements in the fall prevention muscles in only four weeks!

The average increase in lower body flexibility was between an inch and half an inch; you know the difference between tripping over the uneven sidewalk or not.  The ability to pick up your toes when walking and how you walk directly impact your risk of a fall.  We address both of these elements throughout this balance training series.  The 67 year-old retired teacher increased her lower body flexibility by three (3) inches.  Combined with increased lower body strength of 5 stands, she improved her dynamic balance over half a second.

Dynamic balance is the combination of both lower body strength and flexibility and this directly affects overall agility and ability to navigate obstacles quickly and safely. Dynamic balance score improvements were significant; our 68-year old who had prior left ankle and right shoulder fractures increased her dynamic balance and agility by 3.3 seconds!  Wow.  The tall, lanky 73-year old who recently had a left hip replacement improved her speed by 2.4 seconds.  Bam! Faithful Pat was one second faster.  This is wonderful news!

It may have been a small class but the results are HUGE!  The impact that these fitness parameters has on fall risk is astounding; these ladies now have stronger, more flexible legs that react quicker to external, environmental demands.  This is fall prevention in action!  This is successful balance training.  I am so proud of each and every participant for their time, dedication and energy.  Great class.

Next class at Parkside begins the Tuesday after Easter.  Visit my website for details. Website 

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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.

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Post-balance training test results are in and this is amazing!

I just finished coaching a four-week FallProof™ balance training session at a local church here in Carmichael, California.  Even though we had a small group, the improvements were HUGE~

I test fitness parameters associated with fall risk both the first and last day of class to measure the effectiveness of the classes.  I do this for several reasons; one, I am a firm believer in using standardized tests to measure the effectiveness of intervention strategies.  Secondly, I am a firm believer in the FallProof™ program and have been keeping data for over eight years to show the effectiveness of the program and the methodology of instruction.

Lastly, numbers don't lie.  Balance can be a subjective feeling that is hard to measure so having pre-and post-data clearly shows the impact of participating in the class on the three fitness parameters associated with balance and falls.

Ages varied from 67 to 89. Fitness levels ranged from highly independent and active to high fall-risk.   Here are the results:

•  Dynamic Balance:  89 yo improved her speed and agility by 2.5 seconds  (+2.5 seconds)
•  Lower body strength:  67 yo increased leg strength by 5 chair stands, putting her in the 100th   percentile for women her age  (+5 stands)
• Lower body flexibility:
• 89 yo man: improved (4)four inches in (4)four weeks   (+4.1 inches)
• 81 yo woman:  increased flexibility 6.5 inches in four weeks  (+6.5 inches)

I am so proud everyone in the class.  These people "get it" and understand the importance of consistent movement to remain independent .  They also "get" the fact that balance can improve but it takes effort.  Isn't your independence and vitality worth the effort?  

Next class starting March 30th at Fit-4U Fitness Studio. 

Contact me at info@thefallpreventionlady.com

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