We spent 5 days in late Oct at the London Ski show in the Kensington District of London at the Olympia Hall.  It is large bright and a great place for a ski show.  Crowds were large and happy to be inside the sun drenched  Glass dome. Both Pro Fitters and Bongo Boards were a big hit and many new customers will likely have a better time skiing this winter with their new found strength, balance and stability. We had a great team of 4 at the show and even had a nice guest visit from the UK top female and males downhill racers- Chemmy Alcott and Dougie Crawford on the final Sunday.  Thanks to all those who came buy to test the Pro Fitter and say hello.

                          

It is Nov. 7 2010 and the family is just heading out for a 5 mile walk with Mom.  At the 3.6 ish mile , Margaret will hit here 1000 mile of distance walk since Mar 2010.  She uses map my walk on her I phone to track the distance via the built in GPS.  It is interesting how having tracking info of what one has done adds so much to the feeling of accomplishment.

I am please to see Marg and our family keep on walking as it is great exercise and it seems to help manage the little aches and pain that come along with each year of life.  So to you all find what you like, do it and celebrate your achievements because big are small it is always nice to have a reason to celebrate.

                          

1000K celebration at Linden Gardens BC

I am lucky enough to be in the Penticton BC area for a week following the Can Fit Pro meeting in Toronto last week.  It is hot, with sandy beaches and lots of  sports from water skiing and paddle surfing to biking and hiking.  I want to share a great walking experience my wife Margaret has introduced me to of recent.  It is called Map My Walk and it is an app that uses your phone’s GPS to Map your Walk.  What is neatest about it is you can see the elevation, the distance and time as well as all the roads in the area so it even exposes you to new walks you may not have known existed.  Yesterday our whole family walked with Margaret for 7 K to celebrate a significant milestone in her walk mapping.  I am proud to say that from March 25 till Aug 19th Marg has logged 1000 K ( 620 Miles) on her I walk.  That’s a great amount of walking and it seems the more she tracks it the more she wants to walk.  What great motivation.

Tubing for fun and Pain

15 feet to cool down in Skaha Lake

She has even managed to get me out for a number of walk including our longest around a local lake in Calgary of 17 k. Walking is a fun and healthy activity and it is easy on the body.  I am almost over a 2 year challenge with a re-occurring core injury and the walking seems to help a lot. If I could just be a little smarter than I am, I would do it more often and try to avoid the summer sports of high speed tubing, water skiing, wake boarding at least until my core and back are 100% again.  Problem with that is summer in Canada is short and I only get this one week to squeeze in a full summer of beach and water sports.  I guess I should be looking for my own app called “Map My Rehab” to keep track of the healing process of my summer holiday over-use injuries!  OR I could just take one more week of holidays…… but knowing me that would lead to twice the injuries so best stick to the program.  Happy summer and stay healthy!

PS  For safe summer fun at the beach bring along a Slackline to set up between 2 trees.  It is a great crowd pleaser for all ages and so long as it is kept clear of bikes and chairs and stuff, it seems to be fairly safe. They set up in seconds if you read the instructions  and follow them.

Slacklines are fun and easy to learn for all ages

                          

Hey Louis!
Hope this finds you in good health- I’ve finally finished the blog post about my Olympics experience! Thanks again for all the support- fitterfirst has really helped me (especially with the wobble board and my ankle strength!!!)
Anastasia

My time in Vancouver was an absolutely life-altering experience. I arrived on the 2nd of February and stayed in Richmond to train until a few days before the Opening Ceremonies. While in Richmond I was in a “Speed Skate Canada” house with three other teammates… we had a lot of fun and really bonded (usually over dinner- our favorite being sushi) as we were all so excited for what was to come. The Oval was completely renovated and felt as though it was a stadium; it was a huge change from the Oval we had gotten used to! When the media lights were turned on, a certain energy would instantly turn on… and getting into “race mode” was effortless. This truly was the “big leagues”.

When we arrived in the Village, it was an incredibly surreal moment. I was rooming with my teammates , Brittany Schussler, and Tamara Oudenaarden, however Cindy and Brittany stayed in their own Condos (in Richmond- to be closer to the Oval) so Tamara and I had a huge 5 million dollar condo to ourselves! We were on the fifth floor and our rooms overlooked the beautiful harbor. When we got our large duffle bag of goodies, we honestly felt like it was Christmas. Trust me, if you can imagine a five year old waking up on Christmas morning- this is how all of the Canadian athletes were acting. I was a lucky one and the majority of my clothes fit like a glove (Cindy on the other hand got all XL clothes and everything had to be taken in!)

The coolest part about the athlete’s village (aside from the multimillion dollar condos) was our Canadian Athlete’s lounge (or what we called, “The Penthouse”). It was a massive condo located on the top of our Condo building in which was approximately twelve million dollars! It was equipped with TV’s, computers, a kitchen (with great food!), foos-ball, and ping pong (which was a huge hit with everyone- especially a few famous hockey players!) It was a place in which all Canadian athletes felt at home and could just chill out. I will always remember watching the gold medal hockey game with the rest of the Canadian Team and screaming when Crosby- who we had all been playing ping-pong with- scored the winning goal. We all ran to the balcony and heard all of Vancouver exploding with pride.

I raced on the 16th of February and unfortunately, I really don’t remember much of my actual races. The energy within the building was infectious and the noise level was truly deafening. Skating around the oval and having 8000 Canadian fans screaming and cheering you on is a feeling that is impossible to accurately describe. It was such a powerful moment that I almost felt as though I was going to cry. The outcome of both of my races were solid, but weren’t necessarily classified as “home runs”. I had a plan in my head and I managed to stick to it and execute, so on that level, I was proud of myself because I didn’t let my nerves/the overwhelming feeling get the best of me. The results of my races also lit a competitive fire within my skating that I didn’t know I was missing… I saw my competitors and with somewhat of a smile on my face I thought to myself, “I can do that. I can be there…” which is really nice because I fed off of my competition and was inspired by their results.

The Olympics were the time of my life. Truly, it was a magical experience in which was completely different from what I was expecting. It was amazing seeing all of the world’s best athletes and simply eating with them in the Dining Centre. The feeling of world-wide unity that was produced from the Games was humbling, inspiring, and truly life-changing. I got to experience not only the pinnacle of my sport but also the best of other Winter Olympic sports. I saw my short track friends win medals, Joannie Rochette’s inspiring short program,  and experienced the Canada/Slovakia game with Heather Moyse and Kaillie Humphries in the COC executive box. It was a whirlwind of emotion and experience and I will remember it for the rest of my life.

I have been skating since I was 4 years old and it has been a long and tedious journey into getting where I am today. I am excited and looking forward to the future of my sport and up to the 2014 games. Without the support of such organizations as Fitterfirst, I truly wouldn’t be half of the skater that I am today. The support and unity I felt with not only my sponsors, family, friends, teammates, Calgary, but also the whole of Canada, made the 2010 Olympics the greatest time of my life.

Anastasia Bucsis  July  2010

                          

I had the privilege of going to Cold Lake Alberta to the one of finest jet fighter training facility in the world for “Operation Maple Flag”.  Nations from around the world send pilots and planes to Cold Lake to do air to air combat practice.  Yep, mid air dog fights at 600 miles per hour.  We had the whole day there and got to speak to pilots, crew, officers and operations folks about all the working of such a place.  It was mind boggling and an amazing day. He high-lite was standing on the runway as Planes blasted by us taking off.

The part of the story I want to tell you about is what it is like to be in a plane that pushes 6 time the force of gravity on your body.  All the pilots are light and lean and the seats they must fit into are very small and hard.  The have 40 pounds of gear including  G pants, life vest which double as ejection seat harness, helmets and breathing hardware. They put all this on a squeeze in to a tint working space and are strapped down to the point they cannot move anything but their feet ,arms and head.  Then the fun begins. Take off with after burners can push 4 G I believe they said. In the air avoidance maneuvers can push up to 7 G – this means there bodies weight is now 1050 pound instead of the 150 they weighed on the ground, but do not forget the extra 40 pounds of equipment that weights 280 pound at 7 G.  So their hearts, lungs, brain, organs and of course arms need to be fit enough to keep functioning with well over 1000 pounds pushing on them. Passing out is a bad plan, but the G suit is attached to the plan so as the G forces go higher, the suit compresses the blood out od the legs and back up to the core and brain so they  do not pass out (we can thank the Mayo Brothers for this invention in WWII) One other key detail, if you do use the ejection seat the G forces pop up to 20 G for the supper fast exist.  I asked a pilot named Vlad it they practice for this and he told me ‘Pacticing an ejection seat would be like practicing shooting yourself, whats the point as you know it is going to hurt like hell if it ever happens”

The pilots I spoke to explained that most flights are less than 1 hour as unless they have a fuel plane in the sky with them, they burn  their 10,000 liters of fuel in less than 90 minute in conservative mode.  Apply the after burners for full power and they will burn 1000 liters of fuel…… a minute ( ouch on the gas bills).

The scope of what it takes in fitness to exert these stress on your body is well beyond anything I understand. I suspect it takes a special body type in the first place to even start to prepare for this.  Good cardio is key, strong lungs a must and solid shoulders and core muscles most certainly.  I just want to share with our fitter followers how outstanding it was to see the entire operation unfolding in front of our eyes and then spend time with the fly boys who are at the wheel ( there were 2 girls too) I hope to get some feedback and comments to share on this blog from the pilots so keep an eye out for further updates on this one.

                          

The back is the mobility hub in the body. Plain and simple; your range of motion and ability to move in general becomes inhibited if your back is in pain. This is usually Myofascial pain, which  is characterized by pain and tenderness over localized areas (trigger points).  Relief of trigger points are often reported when the involved muscle group is stretched. We want to show you some methods of prevention and products that will aide in preventing or eliminating the cycle of  back pain.

1. Don’t over do it : go slow.

Human beings are stubborn, but don’t try to be a hero If your back is in pain.  This is not the situation to just  “work through the pain” …slow down!. Try lower impact activities like walking. While you are walking focus on keeping a tall posture, looking up facing the world.  This will give your back some down time, and help negate any slouching you’ve done over the course of your work day. Walking is also a perfect intro into exercise if you are currently sedentary. Being inactive is also a  major contributor to back pain, due to lack of use. Stretching before and after using massage tools like The Travel Roller, will help relax muscles.

2.  Get good rest.

Your back, just like your brain, will welcome some sound sleep. If back pain is what is preventing you from sleeping, try sleeping with a pillow between your knees. If you are a side sleeper, put the pillow between your legs. If you sleep on your back, put the pillow under your knees. The cushioning will increase comfort. Before bed try using massage therapy tools like the Backnobber II - This tool is also perfect for use at the office, where back pain is likely to begin. It also comes with a free extensive guide, which offers in depth information about trigger point release.

Backnobber II collapses - so you have no excuses not to bring it with you!

3. Sit up!

Active sitting is the perfect antidote for a pain-in-the-office. Using active sitting products will result in  better posture, core stability, circulation, and productivity. When you are active sitting your body finds its natural perfect posture, so slouching will no longer take it’s toll on you. Constant subtle movement while you sit  becomes a regular feeling;  an easy adjustment, but a world of difference.

If you practice these tips on a regular basis you can prevent back pain in the first place. As our president and CEO Louis Stack would say ” You can stop taking these precautions when you are ready for our next injury!”

                          

Great Morning for a Mountain Run

Beautiful, sunny and warm-  best describe  the people and the weather at the Rocky Mountain Soap Companies Woman’s Run last weekend.  My lovely wife and daughter helped make up the crowd of well over 1000 walkers and runners who took to the trails of the Canmore, AB. Nordic Center to raise awareness of breast cancer.  What a success it was.  These pictures speak for them selves as a finer day could not have been had for this 3rd Annual event.

" Fantastic "

I can see better a top this Classic ball

We were pleased that Fitter was able to offer our support by setting up a small stretching area for the finishers of the event.  Of course we also provided a number of useful give away items including Tiger Tail Massage sticks, Pro Stretches, Classic Exercise Balls, Airex Mats, Travel Rollers and Foam Rollers.  These were the products that we know runners can benefit from using both before and after a race.

This blog is simply to share with our followers the wonderful day, the wonderful cause and to thank the organizers, volunteers, sponsors and participants for a great event.  It takes all these groups and more to host such an event and Fitter looks very forward to getting more involved in the great event!

                          

Balance Training Better Than Tai Chi At Improving Elderly Mobility

Balance Training vs Tai Chi

Physicians and physical therapists in recent years have explored whether tai chi, balance training programs and fitness routines can help decrease the likelihood that older adults will fall and injure themselves. Many of these programs have shown promise, but their relative value is still open to debate.

Now, a study from researchers at the University of Michigan Health System and the Veterans Affairs Ann Arbor Healthcare System suggests that a program focusing on increasing step length and speed is more effective at improving mobility and balance than tai chi. While tai chi – a Chinese martial art form consisting of slow, rotational movements and weight-shifting – offers many benefits, the researchers say, they are not as great as those produced by a balance-training program.

“Our results indicate that in older adults with at least mild balance impairment, Combined Balance and Stepping Training (CBST) results in modestly greater improvement in balance, stepping and functional mobility compared to tai chi training,” says senior author Neil B. Alexander, M.D., professor in the Division of Geriatric Medicine, Department of Internal Medicine, at the U-M Health System, and acting director of the Geriatric Research, Education, and Clinical Center, VA Ann Arbor Healthcare System.

“What this tells us is that if you want to improve your ability to balance and walk, try a program that focuses on improving balance while moving and the ability to step quickly and further,” he says of the stud, which appears in the new edition of the Journal of the American Geriatrics Society. “Data from this study can help determine which balance training program may be most optimal to improve balance and eventually reduce falls. Among older adults, falls are becoming an increasing problem, so it is important that we find ways to help prevent them in the first place.”

This is the first comparison of two balance training programs in which each type of program has been proven to reduce falls, notes lead author Joseph O. Nnodim, M.D., Ph.D., clinical instructor in the Division of Geriatric Medicine at the U-M Health System and a research scientist at the VA Ann Arbor GRECC.

The researchers add that the CBST program requires no specialized equipment or advanced training for the instructor. “It’s a very easy program to implement,” says Alexander, director of the Mobility Research Center at the U-M Geriatrics Center.

The study lasted 10 weeks, and participants did three one-hour sessions a week with an instructor. Of the 162 people in the study, 81 were in the CBST group and 81 were in the Tai Chi classes. All were ages 65 and older.

Participants performed several tests at the beginning and end of the study, including balance measures in which they were timed while they stood with one foot forward and while they stood on one leg – tests called tandem stance and unipedal stance. They also were measured while stepping as far as they could in three directions: forward, to the side and backward (the maximal step length test). Another measure had them take a series of steps and return quickly to the starting position (rapid step test), and a final test measured how quickly they rose from sitting in a chair, walked three meters, turned and returned to the seat (timed up and go).

After initial testing, the participants were assigned to one of the two fall-prevention training options. The CBST classes included activities in which participants moved their upper bodies while bouncing and catching a ball; increasing the complexity of ambulatory tasks, such as changing direction to walk forward or laterally; walking on a plank; turning, bending and stepping on and off curbs; stepping over obstacles; and more. The tai chi classes focused on body alignment; weight shifts, including standing on one leg; hip and ankle rotations; stepping motions backward, forward and laterally; and more. Emphasis was on awareness of one’s body alignment, relaxation and distribution of weight, and 12 sequences from the tai chi Yang Short Form were practiced.

At the end of the 10 weeks, improvements in unipedal stance were roughly the same between the two groups. But in the timed up and go measure (9.4 percent faster than the tai chi group); and in the two step measurements, (9.8 percent higher in the CBST group for the maximal step length test, and 5.4 percent higher in the rapid step test).

“This research is very promising in our efforts toward reducing falls among older adults,” Nnodim says. “We would like future research to include a comparison of fall rates in response to these two programs so we can develop an even better sense of what works best in the prevention of falls.”

courtesy of: University of Michigan

                          

I found this article in our Fitterfirst knowledge database. As it warms up outside and we increase our outdoor activity, it’s a good thing to remember to take care of our knees (which may still be in winter mode). Here is an article by Suzanne Nottingham.

Fitterfirst Spiky Ball: looks like a ball of sunshine and feels as good too!

Bullet-Proof Knees

By Suzanne Nottingham
The key to your knees is to train for strength, support, and balance.

Every skier and snowboarder has heard it more than once in their life: “Bend your knees.” That’s particularly good advice for tense beginners or intermediates who look rigid. But what appears to be “knee bend” in experienced skiers and riders is actually a kind of functional relaxation, something that becomes a habit in all good athletes because of one important fact: Relaxing the knees facilitates balance.

Below are four exercises to develop knee strength, balance, and quickness using apparatus found in most gyms. Add them to your usual strength exercises before and during ski season. In preparation for winter, don’t ignore aerobic conditioning (try cycling or in-line skating) or the flexibility provided by stretching.

• Fitness Ball Leg Curls: Lie on your back with the ball under the calves. Roll the ball toward your heels while lifting the pelvis; knees will bend. Keep your feet aligned with the hips. Try one to three sets of 12 repetitions.
  Focus: to strengthen the hamstrings (one of the most under-conditioned muscle groups) and body core. Your hamstrings are responsible for stabilizing the knee joints if they strain their range of safe movement (about 3-5 degrees laterally).
• Lunges On A Wobble Board: Stand with your feet hips’ width apart and step one foot forward onto the wobble board so that the weight is on the heel. Lower and raise your center of mass (hips), keeping the weight evenly distributed between the heel of the front foot and the ball of the back foot while your upper body is upright. Lowering and raising your hips several times on a wobble board is challenging. So, first try one set of 12 repetitions on each side on the ground. Then go for one set of 8-12 on both sides on the board.
  Focus: strengthens the lower back, hips, butt, and thighs. Be aware of the knee moving too far inside or outside during each lunge; chances are, the same thing is happening on skis or a board.
• Single-Side Squat With Resistance Tube: Put one end of the tube under one foot and hold the other end on your hand. Standing on just that one leg, bend the knee to 30-60 degrees during squats. (Professionals bend to 80-90 degrees as a test of strength or dysfunction). Try one to three sets (depending on your fitness level) of 15 repetitions on both sides.
  Focus: Supporting the body on one leg forces stabilization of the entire body. This amount of flexing and extending is similar to the moving from foot-to-foot action of both skiing and riding.
• Squarts On A Bongo Board: First perfect a squat on solid ground. Place your feet slightly wider that your hips, toes pointing ahead. Lower your hips as though sitting in a chair, keeping your weight centered over the arch and heel of your feet, your head upright, and eyes focused straight ahead. Then, if you’ve never been on a Bongo Board, get comfortable with it. Use it on a carpeted area and have someone “spot” you while you try a few squats (the spotter’s hands should be close to your waist). As you get more confident, change foot positions to simulate skiing and snowboarding stances.
  Focus: While squats alone will strengthen your thigh-to-knee connection, adding the Bongo Board trains your entire body for stabilization and balance.

Suzanne Nottingham is a fitness consultant based in Mammoth Lakes, California. She serves on the Governor’s Council for Physical Fitness and is a part-time ski instructor at Mammoth Mountain.

                          

As I prepare to leave for New Orleans I am adding a short post on my Skiers thumb progress.  I give the CDN Healthcare System I have been exposed to two thumbs up (no puns intended).  The operation went well, the casting and semi weekly appointments have been timely and efficient.  As per the picture below I am down to a thumb splint for 2 more weeks then I will likely have a few  Physio appointments to help me learn how to use my right thumb safely again.  I have been warned that a re injury is a nasty thing to do and the repair is very undesirable, so I have been following the rules very closely ( this can be hard for me sometimes).

All said I am happy with the services I have had and I have been fascinated to learn more about the hand rehab side of Physiotherapy as it is all new to me. Life is great as long as we keep living and learning along the way!

Building the next thumb brace

Wall of Braces

The new thumb brace