Rock Steady Boxing for Parkinson's

About a month ago I decided to join the fight against Parkinson's.  With the help and support of family, friends, and clients, I made the trip to Indianapolis to learn how to implement the Rock Steady Boxing for Parkinson's program and bring it back to Robson Ranch, Denton.

We are beginning our 3rd week and so far it is going very well.  I know there are many other "battles" to join, but I decided to join this one because of my clients.  Two of my clients brought this program to my attention last year, and after researching it on my own, I knew I had to and wanted to get involved.  I knew I could help make a difference.

If you are battling Parkinson's, living with Parkinson's, you need to know you are not alone.

Low Back Pain

When somebody comes to me complaining of low back pain, we have to take a two front approach.  Exercise and Massage Therapy. 

Why?  Typically, muscles that support the low back are weak and tight.  Therefore they need to be strengthen and released.  Exercises can help strengthen and massage can help release tightness, knots, and trigger points. 

Muscles that need to be targeted for both exercise and massage are the gluteal muscles, hamstrings, adductors, and abductors as shown in the picture above.  Basically, the butt/hip muscles.  Another group that should be not neglected are the hip flexors.  Ask your Personal Trainer and Massage Therapist to work these groups. 

Two very simple exercises you can do at home:

1.  Floor Hip Bridges
2.  Floor Abdominal Crunches

Provided there is no structural issues with low back, exercise and massage therapy can be very effective in relieving low back pain. 

Almost ....

Almost only counts in horseshoes and something else I was told, and in this case, I think hand-stands.

When it comes to fitness, I don't believe there should be any almost.  As I have learned and still learning, fitness is a daily journey.  One that requires commitment and consistency.  I understand "life" happens, and sometimes we all fall off the cart and get run over, but when that happens you must get back up and on the cart.

The old saying, "use it or lose it," is so true. 

Make exercise and massage therapy a part of your health and wellness journey.  I have clients well into their 70's that amaze me with their level of fitness, activity, energy, and daily commitment to living life to its fullest. 

Back on the Ranch

After spending about 4 months in Corporate America, I'm back working full time as a Trainer and Massage Therapist.  The return has been quite rewarding, and the working with some of my existing clients as well as new clients has been and continues to be both very educational and motivating. 

My clients challenge me to stay current and continue learning as much I can in my respective areas so that I can apply that knowledge to their continuous health and wellness program. 

In the next several months, I hope to acquire a certification in Golf Exercises to help Golfers improve their game, and expand my Sports Massage knowledge and training as well.

I'll keep you posted with my progress.

Soreness after a workout? Try Massage Therapy

Accordingly to the June 2012 issue of MensHealth, they stated that a ten minute massage of the muscles that were just exercised can help alleviate soreness and may help speed up the recovery process.

 

Why Strength Training?

Hi Guys,

Just started reading YOU ARE YOUR OWN GYM by Mark Lauren and wanted to share some information I found interesting and helpful.

1.  It takes about 10 calories a day to keep one pound of muscle alive, for both men and women. 
2.  An extra 5 pounds of muscle can burn up to 1500 calories in a month - that is the equivalent of 5 pounds of fat per year. 

So what's the point here?  Building and maintaining lean muscle is the key to helping us manage our weight.  Many of us, myself included, have been led to believe that cardio or aerobic activity is the key to losing weight.  Don't get me wrong, it's important to stay active, but your activity must be balanced with exercises that will build and maintain muscle. 

I use and recommend the following combination of training: 

1.  Weight Training Program  (using weights, machines, dumbbells, etc)
2.  Strength Training Program (exercises that involve using mostly body-weight)

If you are interested in learning how you can incorporate some combo of weight and strength training  work-outs into your daily routine, to build the muscle that you need to maintain your weight, call me. 

Lastly, we can't ignore nutrition.  Exercise and proper nutrition go hand and hand. 

And remember, if you are not already getting a regular massage, get one!!!

5 Health Benefits of Grapefruit

Hi Guys,

Just thought I would share some information about Grapefruits that a friend from work shared with me.  See below: 

Grapefruit is a large subtropical citrus fruit generally recognized for its slightly bitter and sour taste. It was first produced in Barbados as a hybrid fruit that resulted from a cross between pomelo and sweet orange. Grapefruit was named after the grape, because grapefruits grow in clusters like grapes.Many grapefruit varieties are being cultivated in different countries such as the United States and China. The well-known varieties include those with red, pink and white pulp. Like all other citrus fruits, grapefruit is loaded with vitamin C, although this is not the only benefit that you can get from grapefruit. Here are five other health benefits of grapefruit.

1. Grapefruit Helps in Losing Weight     Grapefruit is high in enzymes that burn fats, has high water content and has less sodium. A combination of these three characteristics make grapefruit a perfect food for increasing your body’s metabolism. Try eating grapefruit or drinking grapefruit juice every day and you will notice how quickly you lose those extra pounds.
2. Prevents Arthritis and Works as an Antiseptic     Grapefruit contains salicylic acid that helps break down the body’s inorganic calcium, which builds up in the cartilage of joints and may lead to arthritis. If you have arthritis, try drinking grapefruit juice with apple cider vinegar. You will notice a reduction in your arthritis symptoms.The salicylic acid in grapefruit also works as a powerful antiseptic. In addition, grapefruit seed extracts can be added to water to make an antiseptic spray for treating bacterial and fungal infections.
3. Grapefruit Helps in Cancer Prevention    Lycopene is a carotenoid pigment that is responsible for the red color of grapefruit. It is a powerful agent against tumors and cancers as it acts as a scavenger of cancer-causing free radicals. Lycopene works best with vitamins A and C, which are also found in grapefruit.An antioxidant compound, called naringenin, is also found in grapefruit. Naringenin helps repair damaged DNA in prostate cancer cells. DNA repair contributes to cancer prevention as it impedes the reproduction of cancer cells.
4. Grapefruit Helps Lower Cholesterol Levels     The antioxidants found in grapefruit are effective in reducing cholesterol levels. However, if you are on prescription drugs, do not eat grapefruit or drink grapefruit juice. Grapefruit has a negative reaction against many prescription drugs such as those used in treating depression, allergies, high blood pressure, seizures, impotence, heart palpitations and even HIV. Inform your physician if you want to use grapefruit as a regular form of treatment.
5. Grapefruit Treats Common Ailments     Eating grapefruit or drinking its juice helps treat common cold and fever, dissolve gallstones, boost liver function and enhance immunity against infections. As grapefruit contains a dietary fiber called pectin, it thus promotes better digestion. In addition, if you want to have a healthy and smooth skin, try including grapefruit in your diet.You can get many other benefits from grapefruit because it also contains essential elements such as iron, calcium, potassium, manganese, magnesium, phosphorus, folic acid and B vitamins (thiamine, riboflavin and niacin). You can even extract oil from grapefruit peel for use in aromatherapy.