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!!!
Friday, August 2, 2019
Wednesday, July 31, 2019
Brain-based Training with Parkinson's Disease
After my Fall Prevention 101 and Parkinson's Disease presentation at the Parkinson's Disease support group in Lincoln Hills, I started working with several people for private sessions in their home in the Lincoln Hills neighborhood. Ironically, I just started in-home brain-based balance and fall prevention training with another woman who is living w/Parkinson's . I'm visiting her in her Carmichael home for private sessions.
That's three new clients living with Parkinson's within one week: talk about a sign that I'm supposed to work with Parkinson's Disease right now! Praise God!
Although these people share the same diagnosis, each person is totally unique. Every brain is different. Although there are some similarities in my approach to activating their nervous systems, their training programs are different. Through systematic testing and retesting, I determine which areas of the brain need more activation and which areas might need inhibition.
Discovering these key pieces of information about the brain is a process and critical for precise results. All this is done through sensory tests that activate the cranial nerves, and peripheral nerves. Different inputs, different results. The direction of head turns and eye movements are unique to each brain but once we find the "high payoff" drills, it's magic!
Results are measured by one of several fitness indictators. Everything is personalized.
Living with Parkinson's is a lifelong challenge. Thanks to neuroscience research and recent discoveries, there are simple ways to activate areas of the brain affected by Parkinson's. The more you activate these areas, the better you feel.
Neuro-training will not cure you of Parkinson's but it can significantly improve the quality of your life while living with it. The brain loves sensory input and there are fun ways to activate dopamine production naturally. Ways to stimulate the basal ganglia for better movement. Ways to activate the cerebellum to reduce tremors.
If you don't use it, you lose it. Work with me and I will show you how to activate areas of the brainstem, frontal lobe, cortex and cerebellum for better balance, accuracy and coordination. One session will not eliminate your problems but will get us on the right track.
Think one week of brain-based training for every month you have had Parkinson's. Holistic, brain activation drills to immediately improve balance, vision, movement and pain. You're worth it.
Sign up for your personalized brain-activation program for better balance, movement and vision. Less pain, too.
Schedule your 90-minute consult today. In-home or Video-Conference. $150.
info@thefallpreventionlady.com
That's three new clients living with Parkinson's within one week: talk about a sign that I'm supposed to work with Parkinson's Disease right now! Praise God!
Although these people share the same diagnosis, each person is totally unique. Every brain is different. Although there are some similarities in my approach to activating their nervous systems, their training programs are different. Through systematic testing and retesting, I determine which areas of the brain need more activation and which areas might need inhibition.
Discovering these key pieces of information about the brain is a process and critical for precise results. All this is done through sensory tests that activate the cranial nerves, and peripheral nerves. Different inputs, different results. The direction of head turns and eye movements are unique to each brain but once we find the "high payoff" drills, it's magic!
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| Movement is Life. It's time to start LIVING |
Living with Parkinson's is a lifelong challenge. Thanks to neuroscience research and recent discoveries, there are simple ways to activate areas of the brain affected by Parkinson's. The more you activate these areas, the better you feel.
Neuro-training will not cure you of Parkinson's but it can significantly improve the quality of your life while living with it. The brain loves sensory input and there are fun ways to activate dopamine production naturally. Ways to stimulate the basal ganglia for better movement. Ways to activate the cerebellum to reduce tremors.
If you don't use it, you lose it. Work with me and I will show you how to activate areas of the brainstem, frontal lobe, cortex and cerebellum for better balance, accuracy and coordination. One session will not eliminate your problems but will get us on the right track.
Think one week of brain-based training for every month you have had Parkinson's. Holistic, brain activation drills to immediately improve balance, vision, movement and pain. You're worth it.
Sign up for your personalized brain-activation program for better balance, movement and vision. Less pain, too.
Schedule your 90-minute consult today. In-home or Video-Conference. $150.
info@thefallpreventionlady.com
Monday, July 29, 2019
Folsom Senior Center offers Brains and Balance Training Sampler
I started teaching workshops at the Folsom Senior Center this summer. I instantly liked vibe of the center and the awesome staff led by director Recreation Coordinator Ryan Erwin when I visited and the residents make the center even more welcoming. They are independent older adults enjoying socialization, exercise, art, music and meals and now, my brain-based balance and mobility training classes and workshops.
Over twenty Folsom seniors attended my "ABCs of Balance" workshop and several brave students practiced lifesaving skills in my "3-Step Get-UP from the floor" workshop. Fifteen seniors signed up for three (3) sessions of brain-based balance and mobility training.
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| Folsom Seniors GET IT!; the importance of training the brain for better performance! |
The three-session training taught students how to activate the sensory systems of balance. Our brain determines every movement and training the sensory inputs to the brain directly improves cognitive ability and physical performance.
Applied neuro-anatomy and neuro-physiology instantly changes the way you move through life, your balance and stability, your vision and your pain level. As a certified Z-health Neuro-Practitioner, this is the brain-based training I am certified to teach.
Applied neuro-anatomy and neuro-physiology instantly changes the way you move through life, your balance and stability, your vision and your pain level. As a certified Z-health Neuro-Practitioner, this is the brain-based training I am certified to teach.
Students moved their feet and walked barefoot. They moved their eyes and stared at nine locations. They moved their heads and bounced on their toes. Their balance and posture improved instantly. Strength and flexibility increased significantly. Movement got better.
Three sessions. Life looks and feels better. Movement is more efficient.
Schedule your introductory workshop and 3-session training package today.
September session!
Folsom Sports Complex. Clarksville Road Folsom.
Saturday, July 27, 2019
Prevent a Slip, Flip or Flop this summer
Summer is here and that means it's flip flop season. While it feels good to get some air on your feet, flip flops are considered a "fall risk" and you might need to weigh the pros and cons before breaking out those summer sandals.
Here's why flip flops are a fall risk: your feet are so busy clinging to the single strap that goes between your toes that you don't pick your feet up high enough when walking. You trip because your foot is busy trying to keep the shoe on. Result: you don't pick your foot up and trip over your toes.
The way to prevent this type of accident is to wear sandals that secure around the front and back of your foot. There are some stylish sandals that are light weight and keep your foot secure in the shoe.
Foot secure sandals vs flip-flops:
Pro: Fitness and Safety
Con: Fashion
Some of us are fashionistas. I recognize that looking good is important and staying stylish matters to you. However at some point you need to think safety first. In my opinion, it's more important to stay safe and be comfortable than it is to look good. After all, laying on the ground after a fall doesn't look good on anyone.
Another way to prevent a slip, flip or flop is to do specific exercises to strengthen your feet and toes. These are simple exercises. Are they easy to do? Not always. If exercise were easy, everyone would be doing it. You want to do exercises that challenge you. The only way to improve your situation is to challenge yourself because as we all know, growth happens outside your comfort zone.
Some of my favorite exercises for stronger toes and feet are:
1. Toe Raises
2. Heel Raises
3. Foot waves
Take 5 to EXERCISE!!!
Here's my foot mobility routine that I do. Learned from @Zhealth Performance Solutions.
If you're interested in learning how to do foot waves, contact me.
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| More about fall risk factors in my book, Complete Guide to Fall Prevention |
Here's why flip flops are a fall risk: your feet are so busy clinging to the single strap that goes between your toes that you don't pick your feet up high enough when walking. You trip because your foot is busy trying to keep the shoe on. Result: you don't pick your foot up and trip over your toes.
The way to prevent this type of accident is to wear sandals that secure around the front and back of your foot. There are some stylish sandals that are light weight and keep your foot secure in the shoe.
Foot secure sandals vs flip-flops:
Pro: Fitness and Safety
Con: Fashion
Some of us are fashionistas. I recognize that looking good is important and staying stylish matters to you. However at some point you need to think safety first. In my opinion, it's more important to stay safe and be comfortable than it is to look good. After all, laying on the ground after a fall doesn't look good on anyone.
Another way to prevent a slip, flip or flop is to do specific exercises to strengthen your feet and toes. These are simple exercises. Are they easy to do? Not always. If exercise were easy, everyone would be doing it. You want to do exercises that challenge you. The only way to improve your situation is to challenge yourself because as we all know, growth happens outside your comfort zone.
Some of my favorite exercises for stronger toes and feet are:
1. Toe Raises
2. Heel Raises
3. Foot waves
Take 5 to EXERCISE!!!
Here's my foot mobility routine that I do. Learned from @Zhealth Performance Solutions.
If you're interested in learning how to do foot waves, contact me.
Friday, April 26, 2019
How Posture Training Can Directly Improve Your Balance
I meet a lot of people who are concerned about their posture What's fascinating is "Posture is a primitive reflex"; the primary primitive reflex needed to move through life. Without a stable posture, we cannot move safely through life and movement suffers.
When it comes to balance, posture is directly involved. If you're bent over looking at the floor, stooped down closer to the floor, constantly staring at the floor, you're going to end up on the floor.
There's hope! Postural weakness can be changed, at any age. Once a qualified trainer addresses visual problems, muscle deficiencies and inner ear dysfunction, posture will change. Knowing where to look and how to carry yourself is the fist step to better balance.
ALERT**** Neuroscience proves that it's never too late to improve your posture and the way you move through life. Your brain is hard-wired for survival and once your brain 'feels' safe, your posture, balance and movement will improve****
Z-Health Practitioners are trained to identify the body systems rendered dysfunctional and activate them to be functional. Training the vision, vestibular and proprioceptive systems has immediate results but it's up to you to do the drills to make the changes permanent.
When it comes to balance, posture is directly involved. If you're bent over looking at the floor, stooped down closer to the floor, constantly staring at the floor, you're going to end up on the floor.
There's hope! Postural weakness can be changed, at any age. Once a qualified trainer addresses visual problems, muscle deficiencies and inner ear dysfunction, posture will change. Knowing where to look and how to carry yourself is the fist step to better balance.
ALERT**** Neuroscience proves that it's never too late to improve your posture and the way you move through life. Your brain is hard-wired for survival and once your brain 'feels' safe, your posture, balance and movement will improve****
Z-Health Practitioners are trained to identify the body systems rendered dysfunctional and activate them to be functional. Training the vision, vestibular and proprioceptive systems has immediate results but it's up to you to do the drills to make the changes permanent.
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