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Here you will find useful articles on health and fitness

Frequently Asked Questions

Do I have to sign up for a package or contract?

No. Try it out and see if it works for you and stop whenever you want!

How often do you recommend sessions be?

It is flexible but I recommend 2 times a week to start especially to get into a routine and to make the most progress. If you plan to do some exercises on your own than 1 time a week is also good. 

If you want a program you can follow on your own, we can establish that and then decrease to every other week or monthly to progress or make changes etc. 

How does a virtual training session work?

It can be through zoom, FaceTime, over the phone etc. It is best for me to be able to see you in order to check your form and demonstrate the exercises.

Do you accept insurance?

No. I do accept Flexible Spending Account (FSA) or Health Savings Accounts (HSA) and if you deduct medical expenses from taxes you can also include this. I can send invoices to you session by session, monthly and/or yearly.

How should I pay for services?

Checks, Venmo and credit cards all are accepted. (Checks and Venmo are preferred) I can be paid per session, per week, or monthly.

What equipment do I need?

Nothing! I can figure out how to use what you have around the house/space and I have a trunk full of equipment I bring with me if needed.

I have a very small space, is that ok?

Yes! We can work with any space, no need for it to be big.

Where would we exercise?

It’s up to you; it can be in the kitchen, living room, basement, outside, a gym etc.

Can you write down what I should do on my own if I want to exercise on days I don’t have a session?

Of course! I can write exercises down, I can email or print out pictures of exercises for you. Whatever works best for you.

Can you keep my doctor, physical therapist and/or family member in the loop?

Yes, I think communication and collaboration is so important and always helpful.

If you have any other questions please feel free to contact A to Z Personal Wellness at any time.

Frequently Asked Questions, , ,

Tips to Decrease the Aches and Pains of Fall Yard Work

It’s that time of year when there is lots of yard work to be done! The leaves look so pretty as they change colors but they sure do make a lot of extra work. Here are some tips to help you avoid all the “rakes and pains” 😉 

First tip is to warm up. You may not think of yard work as exercise but it is and it can be quite strenuous. So warming up 5-10 minutes before you start the yard work is a good idea.

2.) Since yard work is basically an exercise workout, treat it like one with rest breaks, stretching and hydrating!

3.) Wear long sleeves and pants to protect your skin from the sun, bugs, scrapes and scratches. Wearing gloves can also be helpful.

4.) Supportive shoes! Closed toed and slip resistant are best.

5.) Use a rake or leaf blower that suits your strength and height. 

6.) It is habit to use our dominant side to rake and do yard work with, but try to switch it up to even out your body and not overwork one set or side of muscles. 

7.) Rake when the leaves are dry. You might be anxious to get those leaves but waiting until they are dry is safest. Wet leaves are much heavier and also more slippery. Be smart and kind to your body!

8.) Bend at your knees and hips when lifting to avoid straining your back. Position yourself close to the object you are lifting and have your feet at least shoulder width apart. Use your legs to lift and avoid twisting to avoid injury and back pain.

9.) Engage your core as you lift, carry, pull, rake etc. To engage your core muscles pull your belly button in toward your spine to tighten, but make sure to keep breathing as you engage it and do your yard work. 

10.) Don’t overfill the leafbags, garbage cans etc!  It may seem like a faster way to do it but it is not the safest way. Lighter loads are better for your body to lift, pull and carry and stay pain free.

11.) Stretch after you are done.

Enjoy the fresh air, sunshine and physical activity!  

Health and Wellness, Tips, , ,

What is a PWR! Moves Instructor and how can it help with Parkinson’s?

I recently completed the PWR! Moves Instructor certification through Parkinson Wellness Recovery. It is a Parkinson’s Disease specific training course for exercise professionals. There are four main PWR moves that are the building blocks for this exercise program which can be modified and/or progressed to any level to meet the needs of everyone. These moves are designed to help people with PD function better and reduce their symptoms as well as improve their strength, balance, agility, flexibility and aerobics.

This exercise program and personal training challenges participants both physically and cognitively in a fun and supportive environment. The goal is for instructors to collaborate with Physical Therapists and Occupational Therapists so clients can go back and forth from rehab to community exercise or personal training.

The mission statement of Parkinson Wellness Recovery is to enhance access to and awareness of research driven exercises that improves quality of life for people with Parkinson’s disease. 

For people with Parkinson’s exercise really is medicine.  The right dose of exercise optimizes the medications for people with Parkinson’s. 

The main symptoms this exercise program targets is rigidity, bradykinesia, incoordination, and reduced self-awareness. The four main PWR! Moves are to help counteract the motor control skills that deteriorate and lead to loss of mobility and function in people with Parkinson’s. The focus is on functional whole body movements and trying to make larger and faster movements.

PWR! Moves can be done lying on your stomach, lying on your back, on all fours, sitting and standing depending on your ability and needs. There are functional benefits for all positions.  

The exercises target four foundational skills that impact everyday mobility: posture, weight shifting, trunk mobility, and stepping/transitions. 

Why focus on posture? To counteract stooped posture, rigidity, reduce falls and freezing and improve walking.

Why focus on weight shifting? It is necessary for any kind of moving, turning, rolling etc and it allows for better balance

Why focus on trunk mobility? It helps reduce rigidity and it is necessary for transitioning your body through space and different postures.

Why focus on Stepping and transitions? To move to different locations efficiently and effectively, to be able to react/catch your balance, and to strengthen your muscles.

The exercises are tailored towards your needs and symptoms to help you function better, be safe and manage your Parkinson’s symptoms better.

I really enjoyed taking this certification course because of all the scientific research involved in creating this exercise program and the exercises are all evidence based. These exercises also allow you to focus on the whole person and how to help them function at their best with Parkinson’s. Depending on the day they are having and symptoms they are experiencing exercises can easily be adjusted. I have already had one client notice an improvement with her tremors!

If you have questions about PWR! Moves and personal training or small group training for Parkinson’s contact A to Z Personal Wellness.

Fitness, Health and Wellness, Parkinson's Disease, , , ,

Ways to Improve and Maintain Strong Bones

What can you do to improve or maintain good bone health?

The best things you can do are exercise and make sure you are maintaining a bone healthy diet. Getting enough Calcium and Vitamin D is extremely important. Also important is making sure you are eating enough protein. 

Trying to spread out both calcium and protein consumption throughout the day instead of at just one meal is beneficial for bone health. Eating enough protein throughout the day helps maintain muscle mass.

Foods rich in Vitamin D include egg yolks, cheese, salmon, tuna, mushrooms, some yogurts, milk and orange juice that say they are fortified with Vitamin D on the label.

Foods high in calcium include dairy (cheese, milk, yogurt) and leafy greens (kale, spinach, and broccoli). Cereals, oatmeal and juice will say if they are fortified with calcium.

Omega-3 fatty acids also promote formation of new bone and protect against bone loss. Examples include chia seeds, flax seeds and walnuts.

Magnesium and Zinc also help maintain bone density during the aging process. 

Examples of Magnesium include dark chocolate, avocado, almonds, cashews, and legumes (beans, chick peas, lentils), and leafy greens. 

Examples of Zinc include shrimp, beef, flax seed, pumpkin seed, spinach and oysters.

What exercises are best for strengthening bones and preventing Osteopenia or Osteoporosis?

Weight bearing exercises which means exercises where your bones are supporting your weight and you work against gravity. Some examples of weight bearing exercises are walking, hiking, racquet sports, push ups, planks, squats, step ups, etc.  Although swimming, water exercises and biking are great for your health, they are not considered weight bearing.

Strength training using resistance bands or weights is also beneficial to prevent bone loss and increase muscle mass.

Balance training is also important to prevent falls. With weakened bones an injury from a fall can be more severe and take longer to heal.

Also talk to your doctor. If you are unsure of your bone density or would like to find out if you have Osteopenia or Osteoporosis a simple and painless bone density scan ( also called a DEXA scan) can be done.

What is the difference between Osteopenia and Osteoporosis? 

Osteopenia is when you have a lower bone  mineral density for your age. Osteopenia usually has no signs or symptoms but can be found with a bone density scan. Osteoporosis is when you have more severe bone density loss which weakens bones and increases risk of fractures. Both Osteopenia and Osteoporosis are most common in women over the age of 50.

Osteopenia can sometimes progress to Osteoporosis but not always. There are ways to prevent it and strengthen your bones. Bone density naturally decreases each year as we age but can decrease more rapidly due to certain medical conditions, medications, hormonal changes with menopause and/or an unhealthy lifestyle. 

If you have questions about maintaining or improving bone health through exercise contact A to Z Personal Wellness. As for a bone healthy diet, I love making smoothies with bone healthy ingredients:)

Fall Prevention, Fitness, Health and Wellness, Tips, , ,

A Quick Warm Up for Pickleball to Avoid Injuries

Did you know April is National Pickleball Month? It also happens to be the time that outdoor courts have started to open up for the season. 

I am only a beginner, but after hearing my mom talk obsessively about it, I have started to play a little and finally understand the craze! It is such a great way to be social while being physically active; I am all for it! 

If you haven’t played in a while or are a beginner, try to ease into playing and slowly build up playing time so that you don’t injure yourself. Pickleball does involve quick changes in direction, multidirectional movements, balance, agility and coordination which is great, but getting into a stretching/warm up routine and conditioning program before hand can enhance your game and keep you safe.

 Here are some tips for improving your pickleball game, avoiding injuries and preventing falls. 

Warm up before you start playing. Dynamic stretching is a great way to warm up. Dynamic stretches are active movements that stretch your muscles. It is more effective to stretch dynamically before you play instead of static stretching which is holding a stretch for a longer period of time.

Some dynamic stretches that I recommend are below.  These will loosen up your muscles and joints, help your balance and prepare you for Pickleball. 

Depending on your balance you can either stand and use hand support or do these while walking:

  • Leg swings forward and back – start by standing on one leg (can hold onto a wall, chair etc) and swing the other leg straight in front of you and then straight behind you 
  • Lateral leg swings- swing leg out to the side and then cross over to the other side of your body. 
  • High knee march
  • Straight leg kicks
  • Butt kicks – bring your heel up towards buttocks while knee stays pointed toward the ground
  • Side stepping or side lunges
  • Walking lunges or large steps
  • Walking backwards
  • Walking on your toes and heels (tip toe and then the opposite, trying to walk just on your heels with toes off the ground) 
  • Grapevine and tandem walk (walk like you are on a tight rope heel to toe)
  • Arm swings and arm circles can be done to warm up your arms. 

If in doubt use hand support first and then slowly take it away. 

These do not have to take a lot of time, 30 seconds to 1 min of each or even just a few of these will help get your body ready for pickleball. 

If you have any questions on dynamic stretching or a conditioning program to help improve your Pickleball game contact A to Z Personal Wellness.

Fall Prevention, Fitness, Health and Wellness, Pickleball, , ,

Simple and Quick Activities to Try with Grandkids

Here are some fun energy burners for you to try with your grandkids. I know my kids love doing these activities with their grandparents. They can be played both indoors and outdoors and only with things you can find around your house!

Red Light Green Light

Green means go, yellow means slow down, and red means stop. Sometimes we add in different colors like purple for backwards walking. This game is also good for grandparents to work on speed changes and reaction time!

Simon Says

A classic game that can be as active as you want it to be. Some examples: Simon says take 3 big steps. Simon says walk as fast as you can. Simon says tip toe. Simon says walk side ways (side step). Simon says walk like a monster. So many ways to play this and also great for grandparents to participate!

Obstacle Course

Use random things from around the house or that are outside to manuever around, step over, step under, step on, balance on, go through, etc. So many options and ways to get creative with objects that you have! Also good practice for grandparents to participate.

Scavenger Hunt

You can do this by having kids find objects of a certain color, shape, theme, or specific objects. Many more options can be found on google.

Stand on One Leg or Tight Rope Walk

See how long you and your grandkids can stand on one leg, you can pretend to be a flamingo. Next see if you can walk a pretend tight rope in the circus by walking heel to toe. 

If you want to participate with the grandkids of course be safe and know your limits! If there are things that are challenging, if you feel unsteady or like you aren’t able to do, feel free to contact A to Z Personal Wellness to increase your confidence and improve your strength, balance and mobility to keep up with the grandkids!

Fall Prevention, Grandparents, Health and Wellness, , ,

Strength Training: A Prescription for Aging Well

If you aren’t strength training, you should be! It is never too late to start strength training and it will bring numerous benefits at any age. 

Whether you are inactive or active, like exercise or hate exercise, it can make an incredibly positive impact on your life. 

Let’s go over all the ways strength training can help you:

  • Improve your sleep
  • Increase cognition
  • Increase your energy and metabolism 
  • Increase longevity
  • Improve your posture
  • Increase your confidence
  • Maintain independence as you age
  • Increase bone density which reduces risk of osteoporosis
  • Preserve and enhance muscle mass which progressively decreases with age if you don’t do anything about it
  • Improve quality of life
  • Increase mobility
  • Better your balance which decreases risk of falling
  • Improve ability to do daily activities (things like carrying groceries, walking, getting up from a chair, getting up and down from the floor, going up and down stairs, housework, gardening, etc)
  • Manage and/or prevent chronic conditions such as arthritis, back pain, heart disease, depression, diabetes, osteoporosis and more!
  • Decrease blood pressure
  • Prevent injuries
  • Enhance your pickleball or golf game
  • Be an active grandparent

The good thing about strength training is that it doesn’t have to take a lot of time and it can be done anywhere.  2-3x/week is recommended. 30 minutes is recommended, but even 10 minutes can make a difference. There are many strength training exercises that can be done solely with your body weight. It is usually best to start with bodyweight exercises and then progress to adding resistance bands or free weights such as dumbbells, kettlebells, medicine balls, ankle weights  and suspension trainers (like TRX). 

Resistance bands are great because they are lightweight, don’t take up much space, are inexpensive, can be used at home or when traveling and can be used in a variety of ways targeting all large muscles groups. 

Strength training is not just for people that want big muscles or want to look good. It is for everyone and every body. It should not be painful so it is about finding ways to make it work best for you and your body. If you have good muscle strength you will be able to function at a much higher level (doing all the things you want and need to do) for much longer. 

If you are unsure of how to start strength training or if what you are doing includes strength training contact A to Z Personal Wellness.

Fall Prevention, Fitness, Health and Wellness, Small Group Training, , , , , ,

Snow Shoveling Tips to Help you Stay Safe and Pain-free

Luckily we haven’t had to do much shoveling this winter and hopefully it stays that way:) However, it seems like the next few days we may need to do some.

I know some people who love shoveling which is great. I am not one of them but I do feel good after I finish. It is a good form of exercise and I usually love being outside unless it is completely freezing.

Shoveling done smartly and safely can be a good way to stay active in the winter and get some fresh air.

Here are my tips for making shoveling a little easier and having less aches and pains doing it.

  • Dress appropriately! Wear boots or shoes that have non slip grip and will keep your feet warm. Also wear enough winter clothing to keep your whole body warm. Warm joints move and feel much better than when they are cold and stiff. It also helps your balance to be warm enough.
  • Try to shovel in daylight or if it is dark have the area be well lit so that you can see any icy areas or uneven ground.
  • Shovel more frequently if it is supposed to snow a lot so that you can avoid having to lift a lot/heavy snow.
  • Use a good shovel. Make sure it fits you and your height so that it is not too heavy or too long.
  • Hands should be spaced approximately 12inches apart on shovel for good leverage and stability.
  • Avoid lifting any snow with your arms outstretched.
  • Keep the shovel with snow close to your body and center of gravity when you are lifting.
  • Try to push snow as much as possible instead of lifting. If you have to lift, smaller amounts on the shovel will be better for you.
  • Avoid rotating and lifting at the same time.
  • Bend with your knees and hips and not your back to avoid back pain.
  • Engage your core muscles – try to pull your belly button in
  • Avoid throwing snow over your shoulder or to one side because this creates more stress on your spine.
  •  
  • Switch arms so that you don’t overwork one side of your body.
  • Take frequent breaks and make sure to stay hydrated.
  • Doing a little warm up/ stretch before and after shoveling is definitely a good idea.
  • Enjoy the snow!

Contact A to Z Personal Wellness if you have any questions or would like help with exercises to make shoveling easier.

Fall Prevention, Health and Wellness, Tips, , ,

How to Avoid Slips and Falls This Winter

Winter is here which means snow and ice and being indoors more. Here are my tips to prevent slipping, tripping or falling this winter. 

  • When getting out of the car plant both feet and hang onto the door before starting to walk to make sure you have your balance and that it isn’t slippery
  • Dress warmly – cold muscles tense up which affects balance and can cause a fall – also being warm decreases joint stiffness
  • Wear shoes with good traction, even if it is just for a very short distance
  • Wear clothes that fit well – if they are too tight or bulky your movements can be restricted which can lead to a fall or if they are to big/baggy they can catch on things
  • Slow down and give yourself extra time when going places
  • Always have a cell phone with you
  • Keep shoes and walking aides dry and free of snow and ice as soon as you come inside 
  • Avoid walking in more than one inch of snow – snow can hide uneven ground, curbs, and other tripping hazards
  • When walking on surfaces that may be icy, shorten your stride and walk with your feet pointed slightly out and knees gently bent (like a penguin) to improve traction and balance
  • Make sure you have enough lights and night lights in the darkness of winter! Use a flashlight on your key ring for extra light when needed
  • Can also carry a small bag of kitty litter, sand or rock salt with you in case you need to throw some down in a walkway or slippery area
  • Have a table or chair by door/entrance way to set things down when you come in and out of the house so that you are not trying to hold too many things/do too much all at once
  • Can use cleats on shoes and also add ice spikes to canes. Attaching cleats to shoes are great, especially if you want to continue to go for walks outside.
  • Don’t take short cuts when walking, stay on cleared sidewalks and paths
  • Last but certainly not least…keep moving!! Staying active during the winter months is one of the best things you can do for your physical and mental health.

Now you are ready to tackle this winter weather safely:)

Contact A to Z Personal Wellness if you need help staying active and safe this winter.

Fall Prevention, Health and Wellness, Tips, , , ,

Tips for Traveling and Fitting Exercise in this Holiday Season

The holidays are right around the corner, which is exciting, can be stressful, very busy, and can throw us off of our routine. I know for me, it is harder to make time to exercise. It is even harder to keep up with an exercise routine if you are traveling. Here are some tips to keep exercising during this busy and fun holiday season.

If you are traveling by car, take breaks every 2 hours to to walk/stretch. This will help decrease aches and pains and keep your body happy. If in a car or a plane, pump your ankles (point your toes up and then down) to get blood flowing. Even if you are on a plane, try to move around/walk a little bit, at least every 2 hours.

Drink water! – I know I say this a lot, but while traveling it is easy to get dehydrated, especially if you are traveling by plane. Staying hydrated keeps your joints lubricated, gives your more energy and the list goes on with all of its benefits.

Keep your medications organized and stick to your routine. Being out of your normal routine can also cause a change in when you take your medications but it is best to take the same dose at same time to avoid any negative effects.

If you are staying overnight somewhere, make sure there is a night light or light switches that are very easy to access and that you have a clear path from your bed to the bathroom. This will help prevent tripping or falling in a dark and unfamiliar area.

Try to fit in exercises in short bouts if you don’t have enough time to do your regular routine. “Exercise Snacking” is great during the holidays. If you are in the kitchen cooking, do some marching in place or side stepping. Practice standing on one leg while you brush your teeth. Each time you stand up from a chair try to avoid using your arms so that your leg muscles do the work. If there are stairs where you are, try going up and down them 2, 3 or more times in a row or doing step-ups on the bottom step. Another option when driving places is to park farther away to get more steps in.

Examples of some exercises that you can do in a hotel, while staying at a friend or relative’s, or at your own home are:

Wall push ups

Squats

Heel raises

Toe Raises

Marches

Standing on one leg for balance

These can be done anytime throughout the day and they don’t have to be done all at once.

If you want to keep resistance exercises in your routine, resistance bands are easy to travel with because they don’t take up much space, they are light and you can use them for core, upper and lower body exercises.

You know the saying, “use it or lose it.” Don’t lose it this holiday season!

For an individualized exercise program or more exercise snacks that you can do anytime and anywhere during the holiday season contact A to Z Personal Wellness.

Fitness, Health and Wellness, Tips, , , ,