Victor and I recently spent a few days at the Ulusaba game reserve in South Africa, which is owned by Sir Richard Branson. It is located in Kruger National Park where the animals roam free in their natural habitat. It was an amazing trip!
Our Ranger, Johnnie, along with tracker Dan, drove an all wheel Land Rover through forest, fields and streams. The rules of a safari game drive: never stand up or get out of the vehicle when you are close to the animals. The animals don’t see individual people. Only a khaki colored vehicle. Consequently, we were within 3-5 feet from many of the animals!
We saw the big five: rhinoceros, lions, leopards, elephants and water buffalo. We also saw hippos, baboons, giraffe, zebras, warthogs, and many more birds, bugs and creatures.
We watched a leopard stalk a baby wart hog. The baby warthog was too quick and the mother warthog punctured the leopard in her thigh, thwarting the leopard’s opportunity for a kill. Additionally, we saw the lions munching on a baby giraffe which they had killed the night before. Leopards and lions only eat when they are hungry. Other animals, such as the hippo, elephant and water buffalo graze all day. Which animal would you prefer to look like? The beautiful leopard? Then eat only when you are hungry. But if you are a grazer, then be like the antelope and be sure to exercise every single day.
You Go Girl!
Lynne Brick, RN
Last week’s question: What are the top five health concerns for women? According to WebMD; heart disease, breast cancer, osteoporosis, depression and auto immune disease.
This week’s question: Where is hunger controlled?
Corny Joke for the day:How do stop a rhinoceros from charging? Take away her credit card!
Special Thanks to Leslie Cahill for her help on this fit tip.
Last week I was able to attend one of Leslie Cahill’s Baltimore Barre classes. The class was amazing and has awesome moves that are very helpful in building that stronger tush and long lean legs that we all strive to have and work so hard for at the gym.
To build that strong tush and long lean legs you need to engage the power house that is your core. Tuck your tailbone down, engage your lower rib and open up your collar bone. You are square to the back of a chair or even the kitchen counter can be used. Lift your right leg standing nice and strong into the left leg. Engage your hamstring, and draw the leg behind. Have your right foot disappear behind the left leg. Keeping your hips and shoulders square to the chair or counter top. Lift and isolate into the glut and back down. Always making sure that you rotate so that the inner thigh is facing towards the chair. Remember to just lift about an inch. These movements while small are very effective. You are then going to open the knee out to the right and back in again making sure that you maintain the inner thigh towards the chair. Lift behind and out to the side. You are going to do this for about 30-40 reps then add the 2 movements together. For additional resistance the ball can be added. Squeezing the ball activates the hamstrings. And don’t forget to switch and do both sides!
Quote of the Day: “Each body has its arts and parts”. – Gwendolyn Brooks and Lynne Brick
Special thanks to our members and staff at Brick Bodies Padonia for sharing their favorite gluteal exercise!
Merry Fitness and Happy New Rear!
Now that it’s officially the “end” of the year, I invited a few of our members and staff to share their favorite gluteal exercise to build their “happy new rear.” Perhaps some of these moves will become your favorite new rear move in the new year.
Sharon’s New Rear move: Leg lift with resistance band
Place a resistance band around your ankles. Brace your core and stand with great posture.You can hold onto a rail or the wall. Lift your leg behind you and squeezing your glutes. Do 15-20 reps. This target trains the gluteus maximus. Then lift your leg to the side or move your leg in circles. Do 15-20 reps. This target trains the gluteus medius.
Ann Marie’s New Rear move: Traditional Squat with dumbbells
Hold a pair of dumbbells in your hand below your waist. Stand with your feet slightly wider than your hips. Squat, lowering your hips so they are above your knees. Keep your knees over your toes as you lower and raise. Bonus: hold the squat position and only rise 1-2”. Do 8-20 reps. Targets the inner thigh, outer thigh, and all gluteal muscles.
Jan’s New Rear move: Lunge with a “punch”
Place one foot forward and the other foot back. Keep your back heel lifted. Brace your core. Bend both knees guiding your back knee under your hip and your front knee over your ankle, aligned with your toes. As you raise up, lift your rear leg slightly. Do 15-20 reps on one side then repeat for the other side. Target trains your glutes and your quads.
Kerri’s New Rear move: Wide-leg Walking with resistance band
Place a resistance band above your ankles. Spread your legs hip width apart. Walk forward ten steps. Turn around and return for ten steps. Repeat 4-6 laps. Target trains all gluteal muscles.
Time to do the right moves to help build your new rear, in the new year! Best wishes for your new rear in the new year! What’s your favorite gluteal exercise? Please share.Thank you!
Wishing you and your family a Healthy, Happy Holiday and New Year!
You Go Girl!
Lynne Brick, RN
Last week’s question: According to Consumer Report, what do 68% of people dread during the holidays? Crowds and long lines. Perhaps that is why online shopping was 15% higher this season than last!
This week’s question: What are the top five health concerns for women?
Corny Joke for the day:Why are elves so shy? Because they have low elf-esteem.
Special thanks to Nick Ehrlich, Personal Training Team Leader at Brick Bodies Padonia, for sharing his expertise!
It’s hard to believe it’s the “end” of the year. Time to do the right moves to help build your new rear, in the new year!
I invited Nick Ehrlich to share his favorite gluteal exercise to tone, tighten and firm the backside. He shared his favorite way to train the gluteal muscles with TRX suspension straps; the suspended leg curl. This move works the hamstrings, lower back, the core and of course the glutes.
Here’s how Nick explained to do this move:
Lie down on the floor close to the TRX suspension straps.
Place your heels into the foot cradles of the TRX straps, allowing the arches of your feet to lie across the handles.
Brace your core as you lift your hips off the ground. You will be in a “bridge” pose.
From the bridge position, lift your knees and hips off the ground, toward the ceiling.
Pull both heels toward your buttocks, curling your hamstrings, then release back to the starting position, keeping your hips elevated off the floor.
Repeat for 15-20 reps.
For a more advanced option, alternate your leg curls
Then, I shared one of my all time favorite gluteal exercises with Nick; the hip extension on a stability ball.
Place your belly on a stability ball.
Walk your hands forward so that your hips/ buttocks are at the top of the ball. Keep your back straight from your head to your hips.
Brace your core
Wrap your legs around the edge of the ball as you bring your heels together.
Lift your heels up toward the ceiling, squeezing your glutes. Think of painting a foot print on the ceiling.
Release to starting position.
Repeat for 15-20 reps.
Release the back by hugging the stability ball.
Best wishes for your new rear in the new year! What’s your favorite gluteal exercise? Please share.
Thank you!
P.S. Holiday blessings to you and your family!
You Go Girl!
Lynne Brick, RN
Last week’s question: What is atypical depression? With atypical depression, a person’s mood will improve when something positive happens.
This week’s question: According to Consumer Report, what do 68% of people dread during the holidays?
Corny Joke for the day:Why does Santa need 3 gardens? So he can Ho-Ho-Ho!
In part I, I discussed that even though you may get 30 minutes of cardio every day, if you spend the rest of your day sitting, you may be at higher risk of developing cancer. Recent research is indicating that sitting for prolonged periods of time increases your risk of colon cancer, endometrial cancer and ovarian cancer. If you sit continuously for one hour, you are sitting too long!
What’s the solution? Move every hour. In part I, I demonstrated 4 moves you can do once an hour: reverse flies with a rubber band, tricep kick-backs with rubber tubing, become mobile with your mobile, and do 10 minute standing meetings. Here are four more moves you can do to help you to move from your seat onto your feet to complete your eight hour work day:
Walk on your heels. When you move away from your desk, walk on your heels. This move helps to stretch your calf muscles. Especially important for women who wear heels. Instead of sending an email to your co-worker, walk on your heels to their office to have a face-to-face conversation!
Stretch your chest. The strong pectoral muscles of your chest over-power prefect posture which could lead to neck, shoulder and back pain. Place your hands behind your head, with your elbows bent. Open your elbows wide. Or simply open your arms to the side and press back. Point your thumbs down to the floor as you lift your chin high. Why? Because your thumb-bone is connected to your chin-bone! Hold for 3 seconds and repeat 10 times.
Flamingo stand. One of the best moves you can do any time, anywhere is stand on one leg. Stand up and position yourself close to a desk or sturdy chair. Lift one leg with your arms at your side or raised to help your balance. Hold for 30-60 seconds. Reverse other leg. If balance is an issue, gently hold onto the desk or chair. This move helps improve your balance, improves the internal stability and muscular strength of your hips. For a challenge, close your eyes as you balance!
Desk push-aways. One of my favorite exercises. Stand up and place your hands shoulder-width apart on the edge of your desk. Place your feet on the floor so that your body is a straight plank from your head to your toes. Bend your elbows, allowing your chest to press within 2-4 inches to the desk. Push your chest away to return to your starting position. Do 20-40 reps. Looking for a challenge? The closer you are to the floor, the more challenging the move.
Please share the good news of how moving a little every hour can make a huge difference in preventing cancer. Please also share any moves you use at work or home to help get you off your seat. Thank you!
You Go Girl!
Lynne Brick, RN
Last week’s question: What are signs of depression? Sadness, loss of energy , feelings of hopelessness or worthlessness, loss of enjoyment in things that were once pleasurable, difficulty concentrating, uncontrollable crying, difficulty making decisions, irritability, increased need for sleep or insomnia, weight loss or weight gain, plus more.
This week’s question: What is the atypical depression?
Thought for the day: “It isn’t where you come from. It’s where you’re going that counts.”- Ella Fitzgerald
Sources: www.lynnebricks.com
USA Today. Hellmich, Nanci. “Get up! Sitting linked to cancers”. November 3, 2011. pg 3A
If you are reading this tip or watching this tip on You Tube, are you sitting? Don’t. Get up off your seat and get up on your feet!
Even if you are an avid exerciser, listen up. Recent research indicates that sitting for prolonged periods of time increases your risk of colon cancer, endometrial cancer and ovarian cancer. Even though you may get 30 minutes of cardio every day, if you spend the rest of your day sitting, you may be at higher risk of developing cancer. WOW.
According to the Mayo Clinic’s medical professor, James Levine, many people sit for an average of 7 to 9 ½ hours a day. Do you know how long you sit? At work? In the car? Flying? Watching TV? Fixated on your computer? If you sit continuously for one hour, you are sitting too long! Our fast paced, immediate response work and home life-style may be putting us at high risk for developing cancer.
What’s the solution? Move every hour. Here are four things you can do at least once an hour to help you move from your seat onto your feet:
Reverse flies. Stand up and place a large rubber band (3/4” X 12”) in the palm of your hands. Lift your elbows to shoulder height. Hold the rubber band taught as your thumbs point to the sky. Squeeze your scapula together as you press your elbows back and in toward the center of your back. Return to your starting position. Repeat 12 times to strengthen your back and prevent poor posture from prolonged sitting.
Tricep kick-back. Stand up. Place a tube with handles under the sole of your front foot. Keep your back foot flat on the floor in a calf stretch position. Draw your elbows straight back and squeeze them together. Lengthen your fore-arms keeping your elbows stationary. Return to your starting bent elbow position. Repeat 12-20 times.
P.S. A band and tube are great purse or suitcase companions! Light weight and easy to transport!
Walkie talkie. Make your mobile phone exactly that. You become mobile. Every time you talk on the phone, walk. Even if your phone has a cord, talk and walk at the same time.
10 minute standing meetings. If you need to meet with your supervisor or with an associate, conduct your meeting standing. Even if you have a board meeting, everyone should be given a green light to stand while participating in the meeting.
Please share the good news of how moving a little every hour can make a huge difference in preventing cancer. Please also share any moves you use at work or home to help get you off your seat. Thank you!
You Go Girl!
Lynne Brick, RN
Last week’s question: What percent of the population has a fear of falling? A:One out of three over the age of 65.
This week’s question: What are signs of depression?
Thought for the day: “The first problem for all of us, men and women, is not to learn, but to unlearn.”- Gloria Steinem
Filmed on the world famous Bondi Beach in Bondi, Australia. Please excuse the film quality because I filmed it myself!
Please pass the oil can! Do you every feel that you need to “oil” your hips or get them lubricated first thing in the morning? As we get a little older, and believe it or not we are all getting a little older, our hips become tighter every day. That is unless you can lubricate them, not with “oil,” but with moves that can open your hips, improve your hip strength and improve your hip mobility.
Why?
Your hips are a critical component of ambulation as well as independence. The stronger your legs and hips, the more efficiently you can perform cardiovascular exercises, such as walking, running, hiking, biking, dancing or playing tennis. When you exercise your heart muscle, you build a stronger heart. Therefore, Strong Legs and Hips = Strong Heart.
Here’s a simple move you can do just about any time, any where to improve your hip mobility and stability: Hip Rotations.
Lie down on your side. Stack your hips one over top of the other. Bend your bottom knee to provide support to your back.
Raise your top leg so that it is aligned in a straight line from your hip (hip abduction). Your knee should be facing forward.
Lock your top hip in place, keeping your hips stacked. Do not allow your top hip to fall back.
From this position rotate your knee up to the sky (lateral rotation), then rotate back to the starting position (medial rotation).
Repeat 20 times, each side.
The rotational move of this exercise occurs inside the ball and socket joint of your hip, the only joint of this type in your body. Additionally, you strengthen the muscles around your hip joint; hip rotators, gluteals, adductors and iliopsoas muscles that connect your back to your hip. Strong, supple hips can help prevent accidental falls.
Improve your hip mobility and stability with hip rotations!
P.S. As long as you have your doctor’s approval, I highly recommend this exercise as part of a “pre-hab” program as preparation for a hip replacement.
You Go Girl!
Last week’s question: Where are muscular slings located in your body? Front, side and back of your body. CxWorx focuses on training muscular slings to improve core stability and strength.
This week’s question: What percent of the population has a fear of falling?
Thought for the day: (Quote): “Strong hips and legs = Strong Heart.” – Lynne Brick
Special thanks to Dr. Chris D’Adamo, professor at the University of Maryland School of Medicine and the Center for Integrative Medicine.
According to Dr. D’Adamo, herbs and spices are the “pound for pound champs” of the nutrition world. Here are five common herbs and spices with powerful health-enhancing properties.
Black Pepper: You’reprobably using this already. If you aren’t, you should start!
Black pepper has antioxidant and anti-inflammatory properties, protecting you against oxidative stress and inflammation; the root of many chronic diseases. Black pepper also helps improve digestion so if you experience digestive problems when consuming a certain food you may want to try sprinkling some black pepper.
Red Pepper: is a cousin of black pepper. Even though it’s spicy and you think “heat”, red pepper has very strong anti-inflammatory properties and a red pepper extract, called capsaicin is often applied topically for pain relief. While consuming red pepper isn’t for everyone, those who like spicy food may be in luck because research shows that red pepper can help stimulate metabolism and thus may help assist with weight loss. WOW!
Turmeric: When it comes to anti-inflammatory properties, turmeric is probably at the head of the class! Turmeric is a brightly colored orange spice used in curries and it is also used in conventional mustards to provide its deep yellow color. Turmeric has been shown to protect against a wide range of diseases, especially cancer. You can use it in stews, marinades, or Dr. Chris D’Adamo’s favorite, crock-pot dishes.
Ginger: If any spice can give turmeric a run for its money when it comes to anti-inflammatory properties, it’s ginger. Ginger has been shown to have potent COX-2 enzymeinhibitory properties, which is how many prescription pain medications work. However, unlike these medications, ginger does not inhibit COX-1 enzyme which means that it does not cause the side effects associated with pain medications. Research has shown that ginger may help reduce pain associated with exercise and help alleviate mild arthritic pain. You may think of ginger only in gingerbread or ginger snaps, powdered ginger is excellent in marinades for chicken or beef. Ginger tea is another excellent option and it is often used to aid digestion.
Cinnamon: Like all of the other spices, cinnamon possesses both anti-inflammatory and anti-oxidant properties. However, cinnamon is probably best known for its ability to help lower blood sugar. This is especially important for diabetics, people at risk of diabetes or anyone who should closely monitor their blood sugar. We should all strive to maintain healthy blood sugar levels to avoid the frequent insulin spikes which can lead to weight gain, reduced insulin sensitivity, and ultimately increase our risk for developing diabetes. Sprinkle cinnamon on high carbohydrate meals, such as oatmeal, cereal, or juice since they raise your blood sugar.
These are just a few of the herbs and spices that can help promote optimal health and wellness while adding flavor and variety to your food!
You Go Girl!
Last week’s question: What can cause pelvic pain? Many things such as endometriosis, pelvic floor muscle tension, fibroids, irritable bowel syndrome, pelvic congestion syndrome, ovarian cancer, etc.
This week’s question: Where are muscular slings located in your body?
Thought for the day: (Quote): “Never get so fascinated by extraordinary that you forget the ordinary.”
Baltimore’s Running festival is just days away. There has been a lot of media attention devoted to the woman who ran in Chicago’s marathon this past Sunday, 38 weeks pregnant, who delivered a healthy baby girl just 7 hours after she completed the marathon. Was this a wise choice for this 27 year old mother of two?
Don’t get me wrong. I believe that staying active throughout your pregnancy is essential. When I delivered both of my children, many moons ago, I too was very active.
When I was pregnant with my first child, I worked as a nurse at Shock Trauma, played tennis and rode my bike well into my 9th month. Vicki was born 16 days past her due date. My cervix was tight as a drum and had not started to dilate or efface until a few hours before I delivered. My OB doc simply told me to continue the activities I was used to doing prior to my pregnancy.
The year after Vicki was born, I wanted to get back into shape. That’s when we started our “aerobics” business, renting space in racquetball courts. Since I was the only instructor at the time, I taught 22 classes a week. My percent body fat was so low I became amenorrheic. My OB doc asked me if I was turning into a man! Then miraculously, I became pregnant with baby #2.
I continued to teach classes reducing to 12-14 classes per week. This time my OB doc told me to listen to my body. I would get so caught up in the moment, I could not really “listen to my body” during my class. After each class, my body spoke loud and clear. Often times, I would have to sit down, because I felt as if I was going to pass out. Thank goodness, Jon, born 10 days past his due date, was healthy.
Fast forward 10 years later. I started bleeding so heavily during my periods as well as in between I became critically anemic. My new OB/ GYN doc asked me if I had ever experienced chest pains while I was teaching classes. I told her not that I was aware. She replied, “That’s the problem.” I was at risk of heart issues due to anemia. Two weeks later, I had to have an emergency hysterectomy to remove an intra-uterine fibroid tumor. My option to have a third child was stripped away.
Did my zest and quest for exercise during my pregnancies affect my GYN health later?
My recommendations for any woman who chooses to exercise to extremes, especially while pregnant:
Be keenly aware of your body. The challenge is that during exercise, your body secretes endorphins, which provides a euphoric feeling and masks any symptoms of pain or distress. Why take that risk to exercising to extremes? There are plenty of low impact-low intensity options such as aquatics, low impact, pilates, etc.
Talk to your doctor. Be honest when you describe your activity. It’s great that the ACOG guidelines recommends regular exercise. However, do docs really know long term effects for intense and strenuous exercise beyond how you “feel” during your pregnancy?
How you treat your body at age 20 and 30, can determine how you transition through the aging process. There are plenty of 40+ women I know who exercised through out their pregnancies and now experience urinary stress incontinence or other GYN issues due to a weak pelvic floor. The weight of the baby, uterus, urethra, placenta, and amniotic fluid presses onto your bladder, rectum, ovaries, etc that are supported by your pelvic floor muscle. When you run or do any high impact activity over a long period of time, what are the long-term affects ten to thirty years later?
If you are pregnant and you are planning to run in the Baltimore marathon, don’t just live for the day. Think of your future.
Do you perform your self breast exams every month? Really? Do you follow a specific recommended sequence for your SBE? Really? Are you taking responsibility to be 100% accountable for your breast health? Really?
One of our Brick Bodies group exercise instructors, who is one of my heroes, Erica Rimlinger, discovered a lump. She had just finished teaching a BodyPump class and massaged her sore chest. She originally thought what she was feeling was muscular. However, a thorough exam and biopsy revealed she had stage II breast cancer. Erica is an incredibly brave, beautiful and strong woman who has inspired so many women with her journey. Erica’s amazing attitude, joie de vivre and lifestyle choices truly helped her become cancer free.
Erica was keenly aware of her body. She noticed and she took action.
Are you keenly aware?
SBE’s or self breast exams help you become keenly aware and are recommended to be done monthly in this sequence:
Step 1: Stand in front of a mirror. Place your hands on your hips and thoroughly look at your breasts.
Step 2: Continue looking in the mirror. Raise your arms overhead and check your entire breast and nipples for any changes in color, size (i.e. swelling) contour or dimpling. It is normal to have asymmetrical breasts. What is not normal is changes in what you see every month.
Step 3: Use your finger pads and press firmly on your breast, checking the entire breast and armpit area. Move around your breast in a circular, up-and-down, or wedge pattern. Remember to use the same method every month. And be sure to check both breasts.
Step 4: Gently squeeze each nipple and assess and report any discharge to your doctor STAT!
Step 5: Lie down and examine your right breast, by placing a pillow under your right shoulder and your right hand behind your head. Use your finger pads to press firmly and check your entire breast and armpit area. Use the same pattern you used while standing. Repeat for your left breast.
Additionally, you can minimize your risk as well as prevent breast cancer in the following ways: maintain a healthy weight (excess body weight can alter your estrogen levels), exercise 6 days a week, minimize hormone therapy, limit pesticides and antibiotic use and limit the use of alcohol to less than one drink a day.
Are you taking responsibility for your breast health…. really?
