Tag: Fitness

The Role of the Abdominal Muscles

On By juliewebsterIn FitnessLeave a comment

When I say the word abdominal muscles or ‘abs’, what does it mean to you? My guess would be mostly you might think of a muscle on the front of the body that, when exercised a lot, will resemble a rippled or ‘six pack’ effect as one might find on a lean body builder. But do you really know the whole story? How many abdominal muscles there are? Or what roles they play? Or why we need to exercise them in various ways to get all of them to be strong and healthy? If you do know, no need to read further. If you don’t, you might find this beneficial!

Let us begin with a brief list of the muscles and where they are located. I doubt you want all the specifics so we will generalize where they attach:

  • The Rectus Abdominis or the classic ‘six pack’ muscle is actually a pair of muscles running vertically from the ribs that come off the sternum (ribs 5, 6 & 7) all the way down to pubic bone. They are separated by a layer of connective tissue called the Linea Alba. The word Rectus in Latin means ‘straight’.
  • The External Oblique are a pair of muscles that travel diagonally from the border of the lower 8 ribs downward and inward to the Linea Alba all the way down to the Inguinal Ligament.
  • The Internal Oblique, deep to the External Oblique, are fan shaped. They come off of the Inguinal Ligament and a portion of the top of your hip bone (Iliac Crest) up and inwardly towards the ribs and onto the fascia under the Rectus Abdominis.
  • The Transverse Abdominis, the deepest of the group, wrap around from the back fascia, attaching to the ribs as well as the top of the hip (Iliac Crest) and Inguinal Ligament all the way to the connective tissue that surrounds the Rectus Abdominis. Most of their fibers are running horizontally and form a sort of ‘girdle’ around your waist.

There are many important functions of this group of muscles and the more you appreciate them, hopefully the more you want to work to make them strong!

Think about breathing! Optimal breathing is derived from a posture where there is optimal musculature balance. “Very weak and protruding abdominal muscles are not able to generate maximum expiratory pressures to meet increased demands of breathing brought on by exertion or illness.” (Muscles Testing and Function, Fourth Edition)

Think posture! Optimal posture is a function of strong, balanced musculature. The abdominal muscles in particular will help to keep the pelvis in the correct position which will result in enabling the vertebrae to stay stacked properly above it.

Think organ support! Strong abdominal muscles support the trunk, allow movement and hold organs in place by regulating internal abdominal pressure.

Think low back pain! Weak abdominal muscles will allow that belly to protrude, which puts additional pressure on the vertebrae in the low back, especially the facet joints that end up taking the brunt of the load. They are full of pain receptors so pressure on them will result in low back pain.

Think stability! It is this group of muscles that play a key role in supporting our trunk. Of course they work in conjunction with several other muscles to create core stability but none of those will optimally function if your abdominals are weak. Strength and balance is the key!

Think movement! You may not think about it, but you use your abdominal muscles for physical activity every day. Standing, lifting and twisting, whether it’s putting away groceries or carrying your toddler, all will require the use of your abdominal muscles. The stronger they are the easier daily life will be.

Think balance! The abdominal muscles play a key role in keeping that fall or tumble at bay. A study published online June 21, 2022, by the British Journal of Sports Medicine found that people who are unable to stand on one leg for 10 seconds in middle and later life have almost double the usual risk of premature death. Researchers evaluated the health information and balance test results of 1,700 people (ages 51 to 75, and all free of walking problems), and then followed them for seven years. During the study, 123 participants died of various causes. After taking participants’ age, underlying conditions, weight, and other factors into account, scientists determined that failing the balance test was associated with an 84% higher risk of dying within the study period, compared with passing the balance test.

As you can see from the above, having a solid core is the foundation for all activities. The stronger the abdominal musculature the better off life will be! It is through engaging this entire group in all the various movements they perform that will keep us feeling the best possible! We need to learn to not ‘tuck the butt’ under by squeezing our gluteal musculature but ‘lift’ the front of the pelvis up by using all the lower portion of the abdominal muscles. We also need to hold that pelvis in place with those lower fibers while lifting the torso up off the hips with the Rectus Abdominis and Oblique muscles. While lifting we need to then also turn the torso for mobility and long strong oblique musculature. With all of it we need to learn to lift ‘up and in’ to allow for the abdominal compression for enhancing respiration and organ support.

The more we learn to engage our abdominals properly, whether doing standing and doing floor exercises, the better they will respond to naturally support our entire body every day through every movement. Is it any wonder why I am always talking about using your abs throughout every Essentrics class?

As for that ‘six pack’, most likely, unless you are a body builder, chances you will never have one. Besides there is more and more research showing that those facial connections in between the muscle bellies of the Rectus Abdominis might not be that beneficial to be that tight! So rather than think image, think strength, health and quality of life.

Here’s to keeping all those abs happy and healthy!

Happy New Year & Reasons to Exercise in 2024!

On By juliewebsterIn A Health Tip for the Month, Fitness, Healthy LifestyleLeave a comment

Yes, it has been quite some time since I’ve written a blog. No real reason other than time has flown by. I moved back to Colorado to enjoy more outdoor time, reacquaint with old friends and find more play and balance in my life. Speaking of life, can you believe we are already in 2024?

It does seem like an appropriate time of year to get back on track writing blogs, as many start to set goals for changes in the New Year. So, now is a good time to perhaps inspire you to exercise from a different perspective.

I realize exercise can come easily to some of us and yet for others it can be a challenge. Since my last writing I have come across so many studies and reasons why we need to include a regular exercise program into our life. I thought I would share some of my findings in hope you will find a few reasons that get you over the hump and into exercise:

Ankle Instability

  • Ankle sprains are common in athletic people but also those that do not exercise regularly. Sprained ankles are among the most common musculoskeletal injuries. Official estimates are that two million people in the U.S. sprain their ankle every year.
  • The biggest reason people have recurrent ankle sprains is that they never do rehabilitation,” said Dr. Michael Fredericson, a sports physician at Stanford University.
  • Exercise-based interventions were more effective at reducing the risk of recurring sprains than the traditional RICE protocol. Rest, Ice, Compression and Elevation.
  • Incorporating an exercise program, like Essentrics, that works the ankle in various ways is a great preventative measure!

Physical and Mental Benefits of Exercise

  • Even if you exercise regularly you may want to consider spending time outdoors for some of your additional forms of exercise.
    • Jason Hunziker, MD, chief of the division of adult psychiatry at Huntsman Mental Health Institute, says, “Some studies have shown that being outside triggers physiologic responses in our body that help reduce stress levels. Some feel that we have a strong connection to nature because of the way we evolved from living in nature for survival and that helps us feel peaceful in that setting.”
    • In Canada, doctors will prescribe passes to national parks for those struggling with depression, anxiety or other mental health issues.
    • In Japan, residents have practiced forest bathing, or meditative walks through tree canopies, since they rose in popularity in the 1980s.
    • It isn’t much of a stretch, then, to consider the logic behind the Outdoor Rx program run by the Weld County Department of Public Health and Environment. https://coloradosun.com/2022/08/12/colorado-outdoors-nature-therapy-mental-health/

Reduce Low Back Pain

  • Surrounding the spine are the core muscles. Although we tend to think of our core as the abdominals, it also includes the deep back muscles, as well as the hip muscles, quadriceps and hamstrings, which support our spine and pelvis.
  • Regular exercise, with a focus on the aforementioned, will be of great benefit in reducing low back pain from the mere fact that your body is being supported by your musculature rather than your spine.
  • By developing healthy core muscles, the discs and facet joints in the low back will not have to take the brunt of the load, thus reducing or eliminating pain in the low back.
  • This study is a bit heady but if you’re a geek like me, you might find it interesting: https://bjsm.bmj.com/content/55/9/468.abstract

As you can see, the above aren’t your usual reasons for exercising, however, are key items to increasing greater overall health and mental peace of mind. So if you tend to set goals around weight loss, appearance or restriction in your diet, perhaps approach your goals from an entirely different perspective!

Here’s to a healthier 2024!

Getting back to my passion

On By juliewebsterIn Healthy Lifestyle1 Comment

Mushroom & Onion Saute
Hiking Outdoors is good for the body, mind & soul!

Life changes and along with it can come a change in type of work.  For me it took me away from a lifelong passion to educate people about health and healthy lifestyles.  I learned many things along the way including how much I value health and that it will always be a major factor in my life. I also learned that work is just work unless you have a true passion for what you are doing and consequently I am moving back towards my path of teaching.

It also taught me how stressful situations constantly challenge the innate desire to be healthy.  I am often stuck by the busy-ness of everyone’s life and the compromises of health that come with it – poor eating habits, less exercise, no quiet time, and more.

As I looked at my own life getting busier and busier, I found some things I refused to give up at any cost.  These choices have enabled me to keep feeling healthy even in the craziest of times.  There are several things that I refuse to give up for the sake of busy-ness.  In order, here are my top three priorities:

Always eat a healthy breakfast

For me this means cooking up a bunch of vegetables and having some form of protein be it eggs, chicken or fish.  It is actually super easy to do and requires little time.  I realize this seems like a horrible thought to many people but the advantage is huge!  Here are just a few benefits:

  1. Improved concentration and mental performance
  2. Stabilizing blood sugar levels resulting in less cravings and better food choices throughout the balance of the day
  3. Better physical conditioning
  4. A tendency to maintain weight easier or even assist with weight loss

Drink enough water

I am continually amazed at how few people actually consume water throughout the day.  Although we get some water from our foods, many things can take water away such as coffee, caffeinated tea, soda, exercise and dry climate.  Making sure you have enough is vital.  I feel that getting ½ my body weight in ounces daily is still best and consequently carry a 20+ ounce BPA free refillable bottle of water with me wherever I go, making sure to drink at least 3 full bottles per day.  Here are just a few benefits:

  1. Lubricating joints
  2. Metabolism of fats and maintaining muscle tone
  3. Aids in digestion and transportation of nutrients to the cells
  4. Maintains health of every cell in the body

Exercise

Stress is a major factor in life anymore and one of the best ways to reduce stress is through regular exercise.  I know when I get a healthy workout in at least 4-5 times per week I feel so much better!  The key is finding your rhythm and not compromising.  For me this means first thing in the morning as I know myself well enough that if I don’t get out and do it then, I will come up with every excuse under the sun as to why I can’t fit it in later that day.  The list of benefits is endless.  Here are a few key ones:

  1. Improves mood
  2. Boosts energy
  3. Controls weight
  4. Reduces chance for cardiovascular disease, high blood pressure, autoimmune diseases and many more!

As mentioned, these are the top three items that never get compromised regardless of my schedule.

What are your top three?

In health,

Julie

The Gift of Fitness

On By juliewebsterIn A Health Tip for the Month1 Comment

Cathy is a friend of mine that I have had the pleasure of learning from.  She has overcome something major in her life and I wanted to share her story with you as I find it very inspiring.  When you are struggling with health on any level read this article as it may help you take charge of your life!

The first thing members encounter when entering Iron Works Fitness during the day is a smile and a warm welcome from Cathy Grayell, the owner.  This is usually followed by a short conversation regarding the current goings on and any news worth sharing.  Cathy is always upbeat, and even looks the part of a health club owner.  She is fit, energetic, and is often found lifting weights or using other equipment.

There is more to Iron Works Fitness and Cathy Grayell than meets the eye. Fourteen years ago, Cathy was diagnosed with Multiple Sclerosis, a progressive disease that slowly eats away at the nervous system.  Cathy’s doctor predicted she would be in a wheelchair by the time she was 40.  She was also a mom with three young children to raise.  That was in 1992. Today, Cathy looks like a well-trained tri athlete.

Indirectly, Cathy credits her multiple sclerosis to opening her business. “Unless you are forced into new situations you might not do as much in life.  I probably wouldn’t have opened Iron Works unless I had already been pushed in different ways working with multiple sclerosis.”

“The concept behind Iron Works” says Cathy with an infectious smile, is “What kind of workout facility would you create in your own home if you had unlimited time, money, and space?” Another idea that helped form the approach of the facility was to allow 24 hour card key access.  “I’ve belonged to different clubs over the years” says Cathy, “And they always seemed to open too late, or close too early for my schedule.  If I did get in during regular hours, it always seemed that I had to rush to be done.”  The card key approach removes all those issues. “The members all really look after the place too,” she continues.  “They have taken ownership of the facility, which is great.  The members come in all ages shapes and sizes” she says proudly, “from elite cyclists to people in their late 60’s”.

Cathy loves talking about her relationship with members.  It is important to her that she knows the members, and she really enjoys connecting with them.  “I am kind of like a bartender sometimes” she says laughing.  “We talk about everything.”

It’s a whole different world for Cathy than in 1992.  At the time of her diagnosis, she was working a high stress job.  On her Doctor’s advice, she quit. At first, she listened to her doctors, rested most of the time, and took steroids.  Her physical condition worsened.  She had so little energy she could barely get up and take a shower without returning to bed. She admits it was very tough initially.  When she first heard the diagnosis, she “steam-rolled through things” to deal with it.

About this time something in Cathy changed.  She realized she had to take control of her own health, and it was a turning point in her life.  She told herself  “This is small-potatoes compared to raising three kids.”

“You have two options when you look at your place in the world” Cathy continues.  “You can look at it as either something was given to you, or something was taken away.  I have chosen to say something was given to me.” 

She started exercising.  She started walking 5 minutes.  After some time, she increased to 10 minutes of walking.  She got to the point where she could walk easily for an hour.  She also started listening to her body during this period, and she says this was the start of her journey to wellness.   Believing that a healthy body and mind are synergistic, she enrolled at CU and finished her undergrad degree in English begun many years ago at Penn State.  Obtaining her degree in 2000 after six years of being a part-time student and full-time parent gave her an even greater sense of accomplishment, physically and psychologically. 

Cathy has lived in Colorado since 1978 and in Boulder since 1990.  “Living in Boulder”, she says with an amused look on her face,” I had access to lots of alternative methods of treatment, and I tried everything.”  She is a firm believer in eating unprocessed food (this is her “medicine”) and being very tuned into her body.  She will still have flare-ups if she is too stressed or too tired.  She is a big believer in exercise, and credits this with her wellness.  She lifts weights three days a week and her current regimen includes a goal of participating in at least one century bike ride this summer and continuing to build her strength both on off the bike. 

Cathy has a positive outlook on all aspects of her life. Her journey to wellness brought her an understanding of the importance of incorporating and maintaining fitness as paramount to coping with whatever life offers. Through the lessons she learned, and the many difficult tasks she faced, she also learned she had a great capacity to accomplish difficult goals.   

She believes life has given her an opportunity to be available to people facing physical challenges, and she is eager to share this gift of fitness with others.  That is why Cathy can be found most days at Iron Works Fitness where she helps hundreds of members along their own path to wellness.

Iron Works Fitness is located at the corner of Yellow Pine and North Broadway, in the Holiday Project.  You can learn about their facility at www.ironworksfitness.net, or by calling Cathy at 303-539-9334.