Healthy Living With Monica Green-Connell MSPT CSCS

Happy New Year!

Well, we all survived the holiday season. Some of us eager to bring in the new year with New Year’s resolutions and personal goals. A common resolution is to lose weight and be healthier. From my past experiences going to gyms in MN, LA, TX and CT it was a trend to see more people in the gyms in January and February and then the aspiring new members started dwindling. Why? Lack of motivation, no immediate results, busy schedules, etc…..

I always give advice to people who are working toward a final goal to set small goals along the way. Example: If my goal is to lose 15# in 3 months then I will reward myself if I did not GAIN weight the week I had several parties to attend. I could also treat myself to something special if I was able to work out 4-5x/wk. Remember to never lose sight of your goals/dreams…….they may take time to accomplish but if you have determination and perseverance you will ultimately succeed.

Working out with a partner or in a class may be the outside motivation you need if you feel you do not have enough inner motivation to keep you going. This may also help you prioritize your time and even with a hectic schedule you will know someone is waiting on you or you may feel guilty paying for classes if you do not attend.

I thought I would jot some exercises/activities down you can incorporate in your day to help strengthen muscles, burn calories and improve balance. Most of us want to lose belly fat after having kids and many people believe if you do sit ups/crunches that will help.

FYI: there is no such thing as spot reducing….meaning if I do tons of crunches I will lose weight at my belly. In order to lose your belly you have to have negative calories and lose weight overall. Keep in mind doing deep ab ex and kegel exercises will help firm your stomach up and give you a stronger core.

1. Isometric contraction of deep abs and pelvic floor muscles while in neutral pelvis.
(Neutral pelvis: your ‘tall’ but comfortable position.)Need to really show you this in
person.

Base position: 1)neutral pelvis 2)kegel 3) pull tummy in

You can do this in sitting, standing, walking, laying down, as long as you keep your neutral pelvis and you contract your pelvic floor, transversus abdominus, multifidus.

PTs teach core ex in neutral and some trainers, pilates instructors may teach you core ex out of “your neutral”. I feel like training neutral first is VERY important to avoid injury!

FYI: When training core with rotation ALWAYS move your hips with your torso to avoid increased disc shearing and injuring your back!!!

2. Mini-squat or ¾ squat. Feet shoulder width apart. Bend knees slightly. Buttocks go out like your sitting in a chair. Knees need to stay behind toes. Hold 5-10 sec. 10-12 reps. You can also add in tightening pelvic floor and deep abdominals.

3. Mini-lunge or ¾ lunge. Step forward with one foot, bend that knee slightly and shift bodyweight over front foot. Tighten thigh and buttocks of front leg. Hold 5-10 sec. 10-12 reps. Add in contracting of pelvic floor and deep abdominals.

4. Standing on one leg. Keep hips level and pull tummy in. Can do when doing dishes, talking on the phone, etc…. See how long you can stand on one leg without using your arms for support. Doing single leg stance is great because it forces you to use many muscles to keep you upright.

I am not a big believer in crunches and definitely NOT sit-ups! These work your rectus abdominus(6 pack) which does not provide much stability when compared to your deep abs. To discuss the progression of lower abs is very difficult without demonstrating it.

I am hoping some of these ideas are helpful and if you have questions please feel free to call me at 527-7131 or grab me at the next MOPS meeting. I love to teach and help people get more fit!

I am planning on having a running/walking club in the spring, probably meeting on a week night. If there are suggestions please email me or call. I would love input. My email is jomogreco@sbcglobal.net.

Physical fitness usually leads to improved grades/mental sharpness. I will leave you with the following to think about:
A new study that followed nearly 300 adults over 13 yrs. found that walking 6-9 miles/week may stop your brain from shrinking as you age. This will decrease risk of developing memory problems. (Sunday World Herald Sunday Jan 2, 2011)

What better motivation to exercise!?

LIVE WELL!!!!!
Monica Green-Connell MSPT CSCS

Healthy Living with Monica Green-Connell

My name is Monica Green-Connell and Monica Mayberry has asked me to share some fitness ideas to the blog so I thought I could contribute something 1-2x/month.

My background: I have been a Physical Therapist for over 13 yrs with a focus on otpt orthopaedics, manual therapy and fitness. I am currently working on my Doctorate in Physcial Therapy. Physical Therapists are experts in musculoskeletal disorders and we are in a perfect position to promote wellness and fitness at its highest level. Our knowledge base and education outweighs any personal trainer you may have seen in the past. I am also a Strength and Conditioning Specialist certified through the National Strength and Conditioning Association(NSCA), the most reputable association in the world. I was a competitive marathon runner, competing in 7 marathons with my PR of 2:59:23 in Austin TX in 2001. I am trying to get back into running competitively but it is hard to find time between work, two young boys(6yrs and 3 yrs). I was also a Division I collegiate VB player and continue to love VB and nearly all sports. We moved to Glenwood in July from Connecticut. My husband is also a Physical Therapist at the Glenwood Alegent Health Clinic in town.

I will turn to some ideas/facts that you might find helpful, and most importantly inspiring for you to incorporate fitness into your lives! FYI: I am always looking for someone to workout with …(we have an upright bike, treadmill, and weight rack with high/low pulleys in our house). I only work 2 days/wk and have a 3yr old at home that would love to play with your kids while we work out. I hope to start a running club in the Spring and maybe if there is enough interest we can start a walking club in the Spring.

The holiday season is here and that means lots of good food, drink, parties, rushing to get shopping done, etc…. Remember moderation is KEY!!!! Indulge in goodies but set a limit! Then don’t forget to exercise or at least raise your heart rate by dancing with your toddler, parking at the end of the lot, taking stairs, having a snowball fight, building snowmen with your kids…..just MOVE!!!

Most patients I see do not exercise regularly due to long hours at work, commuting, no babysitter, etc…. but ALWAYS remember if being fit is important to you, you will make it more of a priority in your schedule!

Benefits of exercise at the holiday season:
1) Exercise will help vent stressors
2) Exercise will help you sleep better and your kids too!
3) If you experience the holiday blues exercise will help you feel better mentally.
4) Exercise will help you burn off some of the extra calories ingested.
5) Bond with children through exercise on weekends or during break—your children will likely be more fit if you set a good example!!

FACTS
 65% of adolescents in US are overweight
 Nearly 97 million adults(one third of all adults) in US are overweight or obese
 Calculate BMI(body mass index) for preferred body composition assessment. To calculate: weight(lbs)/height(in)2 x703 Overweight is defined as BMI of 25 to 29.9 and obese is > 30kg/m2
 3,500 calories = one pound. So if you burned or had negative input of 3500 calories in one week you would lose one pound. Keep in mind water weight, however.
 Calories for sedentary individuals set at a minimum of 1200 for women and 1500 for men.
 Obesity could contribute to many diseases such as heart disease, peripheral artery disease, diabetes to list a few. There is even speculation of obesity being a contributing factor of breast cancer.
 Reference: Essentials of Strength Training and Conditioning 2nd ed. Baechle, T & Earle, R.

NO DIET WORKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

The most important goal for weight loss is to achieve a negative calorie balance. Portion size is most important and a focus on calorie intake. Ex. Try to eat nutrient rich foods---eat a potato instead of chips or fries. Try to eat dense foods----eat fruit, soup, lettuce---which has a high water content which will fill you up faster.

REMEMBER in your busy busy lives to take care of yourself!! You have to be healthy and happy first to take care of your kids and your family!!! 
Your beautiful body is your temple God has given you----take care of it and make healthy food and lifestyle choices!

LIVE WELL

Remember eat to live NOT live to eat!

Monica Green-Connell MSPT CSCS