We have had clients in the studio that have suffered from ankylosing spondylitis, (also called rheumatoid spondylitis).   This condition is a type of arthritis of the spine. It causes swelling between your vertebrae, which are the disks that make up your spine, and in the joints between your spine and pelvis. Ankylosing spondylitis is an immune disease. The disease is more common and more severe in men. It often runs in families.

Early symptoms include back pain and stiffness. These problems often start in late adolescence or early adulthood. Over time, ankylosing spondylitis can fuse your vertebrae together, limiting movement. Symptoms can worsen,  improve or stop altogether.  Typically, a rheumatologist primarily diagnoses and treats ankylosing spondylitis.

The disease has no cure, but medicines can relieve the pain, swelling and other symptoms. Exercise can also help.

Exercise can be difficult for ankylosing spondylitis patients when they are dealing with pain and changes to their posture. However, once pain is under control, it is important to remain active and exercise. Even moderate exercise can help patients maintain a healthy weight so the joints are not subjected to unnecessary stress. Physical activity and light stretching improve the flexibility needed to lessen pain.

Slow motion or non-weight bearing exercises are often prescribed for ankylosing spondylitis patients. These include:

• Tai Chi
• Yoga
• Swimming
• Pool therapy or water therapy
• Weight training
• Biking or stationary bicycling

A certified fitness professional at Your Personal Best Training Studio can design you an effective program that both strengthens and minimizes the impact on affected joints.

NIH: National Institute of Arthritis and Musculoskeletal and Skin Disease

http://www.nlm.nih.gov/medlineplus/ankylosingspondylitis.html

Reading List:

Do you consider yourself a nutrition nerd? If so, you might want to add a few informative books about food, nutrition, food politics and an interesting diet to your summer reading list.

Body Confidence by Mark MacDonald: This author was a featured speaker in a seminar I attended at the 2014 IDEA World Fitness Convention and he was awesome! I downloaded my copy from Audible.com and wanted to share my enthusiasm with you. Say goodbye to feeling disappointed with your body—“Body Confidence” is the highly anticipated fitness book from world-renowned Venice Nutrition Program founder Mark Macdonald. Macdonald’s targeted series of diet and fitness strategies are proven to burn body fat, boost energy levels, increase muscle mass, and eliminate sugar cravings for a better looking, better feeling body today. Read More

Why Calories Count: From Science to Politics (University of California Press 2012) by Marion Nestle and Malden Nesheim is a practical read that can help you and your clients navigate through the minefield of food misinformation that blankets today’s landscape. Energy and food issues can be hard to explain to clients, which is why it’s a good idea to arm yourself with facts. The authors sort out the calorie question and many other topics with plain, science-based discussion of issues ranging from diet and food to weight gain/loss and obesity. They also pick apart much of the doublespeak with which clever diet and food industry marketers like to confound us.

 

The American Way of Eating (Scribner 2012) by journalist Tracie McMillan chronicles her 2-year investigative journey to find out what it takes to eat well in the U.S. McMillan takes readers on undercover stints as a field hand in California’s Central Valley; as a kitchen expediter at a bustling New York City Applebee’s restaurant; and as a produce stocker at a metro Detroit WalMart to get to the heart of why we eat the way we do and what, if anything, can be done to change it.

 

 

The Engine 2 Diet (Wellness Central 2009) by firefighter and former pro triathlete Rip Essylstyn, isn’t a new book, but it introduces  compelling reasons why a plant-strong diet can be the solution to much of the obesity-related chronic illness plaguing so many today. A simple 28-day vegan-style eating program is meant to kick-start the system and help users establish healthy eating habits. Even those with well-formed nutrition knowledge will learn about new food ingredients, balanced combinations and healthy, oil-free cooking techniques.

Using a mini trampoline (rebounding) offers a variety of health benefits for the body. Rebounding is an easy activity that almost anyone can do, and may provide a way to improve health and fitness levels.

NASA has known for some time now about the benefits and science behind rebounding.  Here’s what they had to say:

“Rebound Exercise is the most efficient, effective form of exercise yet devised by man.” A. Carter summarized a NASA study in 1979, a study which NASA published in 1980 in the Journal of Applied Physiology.

NASA says, “…for similar levels of heart rate and oxygen consumption, the magnitude of the bio mechanical stimuli is greater with jumping on a trampoline than with running, a finding that might help identify acceleration parameters needed for the design of remedial procedures to avert de-conditioning in persons exposed to weightlessness. “

As a consequence, literally each cell of your body experiences a G-Force which is two or three times stronger than normal. It is as if your weight would double or triple for a fraction of a second when you hit the deepest point of the Rebounder mat. This exposure to a higher G-Force is what strengthens the body; and as it is only for a fraction of a second, this does not fatigue the body. .During the movement up to the highest point of your bounce, you come to nearly weightlessness and your body can relax completely

Besides the science behind the rebounder, the mini trampoline provides many health benefits for both young and old:

1.  Cardiovascular Benefit

Rebounding requires the use of several muscle groups, similar to jogging, but has the added benefit of causing much lower levels of shock trauma to the skeletal system than running on hard surfaces. Extended use of a mini trampoline increases lung capacities and red blood cell counts and lowers blood pressure.

2.  Beneficial to the Lymphatic System

Using a mini trampoline has proven benefits for the body’s lymphatic system, often neglected by other forms of exercise. The lymphatic system fights bacterial and viral infections and transports waste products out of the body. Lymph fluid relies heavily upon muscle contractions to help it transport itself around the body, and rebounding exercises are one of the best means of this. The accelerating and decelerating movements of rebounding exercise a huge range of the body’s muscles, and exercises the thousands of one-way lymph valves and ducts. Rebounding only a few minutes daily can increase lymphatic functions.

3.  Weight Loss

Rebounding is a proven way to burn calories and fat, and tone muscle across the body. As a total body exercise, every part of the body receives a workout during rebounding, promoting the burning of calories and fat deposits. Rebounding also helps increase metabolism, resulting in calorie use for extended periods after rebounding has finished. The added benefit is you don’t have to take time out of your day to go to the gym, or set aside extensive time for exercise. You can do rebounding at home, where even a few minutes is beneficial, and can be done in front of the television, or while looking after the children.

 4.  Back Problems

Rebounding strengthens the back without the undue strain that you would experience running on a hard surface.

5.  Balance

This exercise improves balance and coordination because the surface of the rebounder flexes in all directions and therefore gives optimal stimulation to your body’s balancing mechanisms.

6.   Injury Reduction

Studies have shown that 27% to 70% of joggers get hurt in their first year of running. The impact forces that cause these injuries can be reduced by 80%.

7.  Natural Face Lift

Each cell of your body is like a balloon. This exercise puts them repeatedly under stress as they need to resist the increased G force (when the balloon reaches the maximum elongation). With time, the cell’s membrane gets thicker, thus firmer, and gains elasticity. Your skin is a community of cells. Therefore, regular use of a mini trampoline will firm your skin and increase its elasticity.

8.  Build Bone Mass

The NASA study also showed that this was the best exercise to rebuild the lost bone tissue of astronauts whose continued weightless state caused them to lose up to 15% bone mass in only 2 weeks in space. This same exercise can be used by anyone (especially women) to prevent osteoporosis and actually reverse the damage.

9.  Stress Reliever

The positive effects on stress levels have been studied in depth. Dr. Morton Walker, in his book “Jumping for Health”, pages 82-91, describes 30 Specific Anti-stress Benefits of Rebounding (Avery Publishing Group Inc., Garden City Park, New York)

10.  Incontinence

Rebounding can strengthen the pelvic floor.  If the incontinence is only light, rebounding can be used to strengthen the concerned area. However it is important to “activate the Pelvic Floor” while Rebounding.

11.   It is fun!

Rebounding can be great fun as well as a great exercise.  You can do it alone or with your family.  Many seniors find themselves giggling at times as they jump-remembering a more carefree time from their youth when they would use a trampoline in gym class or played on one in a neighbor’s yard.

With all of these great health benefits available, what’s stopping you?  Call your YPB Fitness Professional today and set up your appointment to “Jump for Joy”!

To read more click any of the following links:

Jump Sport
Busy Women Fitness
Qi Bounding

Your Personal Best Fitness Questionnaire

            

1998                                                                    1999                                                               2012

1. Let’s get started..

• Name: Lisa Grace Wright
• Age: 51
• Occupation (job title): Owner/Director of Operations; L.G.W. Fitness Inc. dba Your Personal Best Training Studio and Boomerang Social Media Marketing
• How long have you lived in Corpus Christi? Since 1980
• Are you married? Yes, to a very patient man…John Wills
• Do you have children? (If so please include children’s names and ages) Sarah Kathleen Wright 22 and Holly Maclynn Wright 18

2. Before your transformation, please describe (in detail) your typical day’s eating. I’ve been eating right for 15 plus years, I can only remember foods that stand out.

Breakfast: Pop Tarts

Lunch: Eat out, especially things like Fried Sweet and Sour Chicken lunch plates or Whataburger, fries and a shake.

Dinner: Homemade, fast and easy meals like beans and cornbread or S.O.S. Does anyone remember what this is? (Shit on Shingles….chipped beef and gravy on toast) etc…..

3. Please describe (in detail) how you eat now. Foods, amounts, combinations and times of day.

Breakfast: Coffee, Oatmeal made with Mootopia milk a couple of walnuts, strawberries and blueberries, 1 whole egg and ½ cup of egg whites scrambles. Water and ProPower Liquid vitamin and Omega 3 gel capsule

Mid AM: 1 cup of Mootopia Milk, 1 scoop Pro Power Whey Vanilla Protein and 1 banana.

Lunch: Usually a sandwich or wrap (I use Flatouts) made with lean protein from the night before, spinach, tomatoes, mozzarella cheese, a thin avacodo slice and/or any other vegies I may have on hand. Sometimes I have ½ piece of fruit with this or a 4 oz. Greek yogurt and more berries. Water and Omega 3 gel capsule

Mid PM #1: Water and:

• 1 cup of Lactaid Cottage Cheese/Greek yogurt mixture with 1 piece or Cup of fruit or
• 2 Frigo Light Cheese sticks and fruit or
• A Click Mocha or Vanilla Latte Shake made with Mootopia Milk or I make my on Cappuccino shake with left over morning coffee.
• An EAS Myoplex Lite Bar.

Mid PM #2: Water and something from same above list

Late Dinner: Water and a lean protein over a salad with a lot of veggies. Sometimes a light beer if I just got in from cycling. If no cycling, I might have some other carb like a sweet potato, brown rice, fruit, or a couple of whole grain chips if I’m craving something salty.

4. What is your favorite healthy meal? Sometimes John and I go to the Torch and I have the grilled tilapia, broccoli (no cheese), salad and a small glass of Merlot.

5. What is your favorite “free day” food? Margaritas and all the chips and salsa you can eat! I am a margarita snob and won’t waste my calories on just any old margarita.

6. Toughest eating obstacle to overcome? To ALWAYS eat with awareness! The addiction to salt, sugar and fat combinations especially when I feel tired or bummed about something can kick my calorie butt before I realize it. This combination (upon the first bite) releases “Dopamine” which tells the brain “life is good”. If I could stop after the first bite that would be fine but not usually the case for me.

7. Current exercise routine. 45 min. – 1 hour weight training sessions M/W & F (sometimes I swim at Collier Pool on Fridays instead). Cycling: T/Th evenings with a group; Saturdays, 50 – 100 mile long group or event ride and Sunday recovery ride of 25 – 35 miles before church.

8. Favorite benefit of this healthier lifestyle. Energy out the Wazoo! (Wasn’t sure this was really a word, looked it up….oh my, guess I’ll leave it.)

9. Who is your role model? My healthy, active senior clients who are living into their 80s as if they were 50.

10.Why do you exercise? For me, not exercising is not an option? Why don’t people exercise?

11.Who is your workout buddy? Often I train with a mid-morning group of women who has been working out at my studio for years. I love to cycle with the CC Southside cycling group. They adopted me four years ago and I love them all.

12.How long have you exercised regularly? I’ve always been active but exercising formally came to me at about 35 or 36 years old.

13.What is your must-have piece of gear? My Vibram Five Finger (barefoot shoes) with socks when I weight train. I feel lost without my heart rate monitor and cycling computer when I ride. When I swim…..well that would be my goggles, cap and suit.

14. What is your health and fitness advice? I have NIKE’s slogan printed on my Road ID….. “Just Do It”.

Stop making excuses, there is no perfect time except NOW, today and dig deep for a committed reason to never stop!

15.What is your best health or fitness achievement? I have won many medals and trophies in Body Building, 5k, 10k, Half Marathons, Triathlons and Cycling Event completion medallions. My biggest health achievement happens each day when I stop twice for 20 – 30 minutes, get completely quiet, go within and meditate using the Christ Centered Prayer method. The fruits of this twice daily practice sustain everything else in my very active life.

16. What is your current health or fitness goal? Hmmmm…..I probably have more of a bucket list like rafting 250 miles down the Colorado River Grand Canyon or cycling in France.

My business health and fitness goal is to become a motivational international speaker sharing what I have learned about the Body, Mind and Spirit connection for living a healthy and active lifestyle.

17. What is your biggest pet peeve at the gym or otherwise exercising? Clients blowing their noses in our gym towels, muddy gym shoes and people throwing their gum and Kleenex in our recycle bin.

18.What sport would you like to try? I have two: I would like to take a Free Style (several days) swim clinic and really taking swimming seriously. I think this is great way to exercise as we age. I would also like to try Stand up Paddle boarding. (Not sure this sport yet!)

19. How would you spend $100 earmarked for health and fitness? My rear bike light fell off and I need a new one. The LED lights can be rather expensive or another pair of Vibram Five Fingers or a new TYR bathing suit.

20.What is the most exotic locale where you have exercised? Waikoloa, Waikoloa Village, HI

21.What music do you listen to while exercising? Sirius “The Message” Channel 63 when I am alone. The 80’s or Classic Vinyl when I am with the group. I DO NOT listen to music when I am cycling unless my cycling friend, Don is playing the Bee Gee’s.

22.What is your most embarrassing exercising moment? Probably when I passed gas while filming an exercise video with another one of my trainers and the social media girls who work for me. They later posted it on YouTube. Fortunately we were all laughing so hard you can hardly hear the toot!

23.What do you think is the best benefit of exercising and/or eating right? Living younger each year!