What does Olympic Curling have to do with achieving your goals?
The Winter Olympics just wrapped, and I know some of y’all were following skiing, ice skating and the dog who made a surprise appearance in the cross-country ski race.
Curling has got to be one of the strangest sports I’ve seen.
One of the players “throws” a heavy, polished granite stone, and two players sweep the ice in its path. This sweeping removes the friction so that the stone will travel farther. Sweeping can also affect the “curl” or trajectory of the stone.
So, what has this got to do with you and your fitness goals?
Starting (and maintaining) a new habit is hard! If you’ve tried to eat healthier, work out more, or go to bed earlier, and you just can’t make it stick, I have news for you. You are not alone. You are not a failure.
What if instead of trying harder, or beating yourself up over your failed attempts, you simply took away the friction?
How can you make this easier?
For example:
Want to move more during the day? Set a yoga mat next to your desk.
Want to eat more fruits and veggies? Buy precut veggies and put them front and center on the top shelf of your fridge.
Want to change your bedtime routine, and improve your sleep? Place the book you’re reading on your pillow to remind you to read instead of scrolling.
Need help?
Reach out today and we can discuss strategies to help you look and feel your best!
Anne
503-705-4762
Anne McCranie is a Vancouver, Washington based Licensed Massage Therapist and Personal Trainer. She offers guidance, gentle nudging, and encouragement. Appointments available via zoom or in person at your home, or her office in the Haxel Dell neighborhood in Vancouver.
A recent AARP article claims that 5 yoga poses are especially effective at combatting bone loss in older adults.
When I first read the title of this article my spidey sense started to tingle.
Don’t get me wrong, I love yoga! I teach a weekly yoga class on Mondays at 6 pm P.T. focused on stretching, gentle strength exercises, balance, and mobility. It’s a great start to your week and the benefits can include:
stress reduction
improved sleep
improved balance
decreased muscular tightness
building community
One claim I don’t make about this class is that it will build stronger bones.
While these 5 poses, Warrior II, Tree Pose, Twisted Triangle, Standing Twist, and Hand to Foot, are weight-bearing exercises, is this enough (good) stress for your body to create new bone material?
The AARP article cites this study by Loren Fishman, M.D. medical director of Manhattan Physical Medicine and Rehabilitation in New York who claims “unlike running, biking, even weight training, a yoga pose involves holding sustained pressure on the skeletal system”. From 2005 to 2015 Dr Fishman studied 741 people who were already practicing yoga. Their average age was 68, and 83% had lower-than-normal bone density. They submitted DEXA scans of their hips and spines. They were given DVD’s with descriptions of the yoga poses and asked to log their yoga activity online.
Out of the original 741 participants, 227 practiced the routine at least every other day for two years, and 202 of those were women. The DEXA scans they submitted at the end of the study showed increased bone density in the spine and hip. None of the participants reported bone fractures or other injuries caused by doing yoga.
The study, published in 2015 in Topics in Geriatric Rehabilitation, does not provide conclusive evidence that yoga builds stronger bones.
Less than one-third of the study’s participants adhered to the yoga routine by practicing the poses at least every other day throughout the study, and just 43 submitted complete actual DEXA reports at the beginning and end of the study. “It gives one a reason to be cautiously optimistic, but a more complete study should be done,” says Dr. Marian Hannan, professor of medicine at Harvard Medical School.
So what’s the best possible outcome of this article?
Anything that gets people moving is a net positive!
If you’re not currently exercising, yoga is generally safe way to start.
While these 5 yoga poses may not help build stronger bones, they can improve your balance, lessening the chance of a fall (and the possibility of breaking a bone).
What’s my beef with this article?
It’s not enough.
Say you’re already doing yoga, and are familiar with these exercises, you keep doing them thinking that this exercise modality alone (and these 5 poses) will strengthen your bones.
You do not do any additional strength exercises that have been proven to build stronger bones.
By not educating people on how to properly build bone tissue we’re doing the public a disservice.
What do I recommend?
Do yoga! Stretch, work on your balance and flexibility, calm your mind. Keep up the good work!
And dedicate two days a week to strength training, specifically the exercises outlined in the LIFTMOR study. If you need help getting started give me a call.
Keep your eyes peeled here for my next article about menopause and bone density coming soon…
Anne McCranie is a Vancouver, Washington based personal trainer and licensed massage therapist. She is currently accepting new clients for both in person and zoom sessions.
This week, can you look around your house or your neighborhood for a sturdy door frame, monkey bars, or other objects you could hang from?
Set a timer on your phone and see how long you can hang.
(these photos were taken in Sellwood park)
Studies have shown grip strength to be an indicator for longevity. Meaning those who have strong hands tend to live longer, have stronger bones, have better nutrition, fewer falls and fractures, and fewer mental health issues.
One way to improve your grip strength is by hanging.
In these photos I’m demonstrating a “dead hang”, where all your weight is supported by your arms.
If this is too much for your shoulders, start by reaching up and stretching your shoulders and back. Keep your feet on the ground so your legs can help support you.
Slowly over time you can build the mobility and strength to hang, and eventually to pull yourself up.
If you’d like help working your way up to a hang, please reach out to me this week. I have a safe and effective program to improve your shoulder mobility, upper back, and grip strength and you’ll be hanging in no time!
Anne McCranie is a Vancouver, Washington based Personal Trainer and Licensed Massage Therapist. She offers these exercises as a suggestion and encouragement to get moving. This is not a prescription, or specific medical advice. Please see your medical professional prior to starting a new exercise program.
Aloha friends! Eric and I are Headed to Hawaii for some R&R March 12th through the 20th.
While I will be reachable by phone, I will not be checking my email. Thanks for your understanding as I take a break from my computer.
Fit Club subscribers, check your inbox! On Sunday you received recordings of all of our fitness and meditation videos from the past three months.
These include:
“The Monthly Five”
3 minute hand and foot therapeutic exercises
5 minute hip strength and mobility
7 minute foam roller neck and shoulder release
60 minute yoga and Pilates classes
Two 15 minute guided meditations
…and a bonus ten seconds of cuteness of my three year old buddy talking you through tree pose
If you would like to be added to this list (and you want to be able to have access to your video library this week) you must sign up prior to Thursday March 11th. While I have been able to automate parts of my business (like the payment system) there are still parts I am doing by hand, like adding your email to the Fit Club list.
If you are curious about me, or these fitness videos check out my latest video here:
Don’t forget to like and subscribe to my YouTube page! I upload new content here regularly. Some videos are seen by everyone, other videos are only available to Fit Club subscribers.
What is the most cost effective, biggest bang for your buck, piece of home gym equipment? The BOSU of course!
Looking for a gift your your special person? Get them a BOSU! I have a purple one with your name on it available today!
These retail for $140. I am offering YOU a special price of $105 – that’s a 25% discount – if you contact me by December 31st.
I often use BOSU balance trainers in personal training sessions, as well as Pilates and yoga classes. This is an excellent low-tech, and cost-effective workout tool.
What is a BOSU?
A dome shaped fitness tool that has a round side and a flat side, resembling half of a stability ball.
What can I do with my BOSU?
Standing or sitting on it is a great start! Also squats, lunges, push ups, standing yoga poses like Tree and Dancer, and Pilates core exercises like Boat, and Half Roll Back.
Why use a BOSU:
Number one reason – Improve your balance! Also strengthens your feet and ankles. Engages your core. And it’s fun!
*fine print – special price of $105 for a purple BOSU good until December 31st 2018. Pick up at Anne’s Sellwood studio. Anne has one of these in stock right now, and when it’s gone, it’s gone baby.
Anne McCranie is a Portland (Sellwood) Oregon based personal trainer and licensed massage therapist. She works with her clients one on one and in small group classes, to aid in pain relief, increase mobility and strength, and reduce stress.
