Happy & Healthy, From The Core

Pilates: Not Just for Tutu Sporting Dancers Anymore!

2011-12-11T09:29:00.000-08:00

For those of you who have worked with me, I am clearly not 6 feet tall. Nor am I a super model in any way, shape, or form. Truthfully, I have been known to forget my moisturizer, I don't get regular mani/pedi's, and I cant wear high heels for more than 20 yards before tumbling to the ground. Yes, feel free to have a chuckle on my behalf.

As PT's, my gals (Jolene and Ann) have an abundance of knowledge on preventative care for an array of conditions. I myself suffer from a spinal condition where one of my vertebra likes to travel towards my bellybutton and cause me pain. The best way for me to prevent this "feisty dude" from irritating me is to do the stability exercises that work best for ME. Part of this routine often includes movements that are used in Pilates.

This approach to integrating strength and stability leaves me feeling like I am 6 feet tall, tight, solid, and build like a brick house. No joke. No exaggeration. No monkey business.

Ann and I are both trained to instruct pilates with the bonus of integrating all of our rehabilitation know-how to accomplish rehab goals and fitness goals.

We look forward to sharing this with you all.

PS: To all you MEN out there....there is nothing girlie about the reformer. I bet you (a coffee or tea or kool-aid) that we can give you a better workout on the apparatus than you can get in the gym. Bring it on!

If you have not experienced Pilates....wait until you see this..


	This approach to integrating strength and stability leaves me feeling like I am 6 feet tall, tight, solid, and build like a brick house. No joke. No exaggeration. No monkey business. Ann and I are both trained to instruct pilates with the bonus of integrating all of our rehabilitation know-how to accomplish rehab goals and fitness goals. We look forward to sharing this with you all. PS: To all you MEN out there....there is nothing girlie about the reformer. I bet you (a coffee or tea or kool-aid) that we can give you a better workout on the apparatus than you can get in the gym. Bring it on!Allegro 2 Reformer : Live Performance at PMA, November 2011	This approach to integrating strength and stability leaves me feeling like I am 6 feet tall, tight, solid, and build like a brick house. No joke. No exaggeration. No monkey business. Ann and I are both trained to instruct pilatwith the bonus of integrating all of our rehabilitation know-how to accomplish rehab goals and fitness goals. We look forward to sharing this with you all. PS: To all you MEN out there....there is nothing girlie about the reformer. I bet you (a cothat we can give you a better workout on the apparatus than you can get in the gym. Bring it on!

Sun is out, time to get dirty

2011-03-24T13:18:00.000-07:00

Ahhhh, Spring! Just saying the word puts a certain skip into my step and a smile on my face. Spring, brings the promise of sun (and often rain) filled days that offer an abundance of activity choices. Just last weekend I spent a lovely day at the park, playing tetherball (talk about a throwback), baseball, and tennis. On Monday, it was a great day to pull weeds and throw sticks into a pile in preparation for laying mulch and planting flowers.

Despite literally never getting my hands in the dirt of the garden as a child, I really feel like I have accomplished something when the beds are clean and full of life (or at least the potential of life). Getting my hands, knees, and feet in the earth felt good for my soul. Almost like a meditation where I am relaxed simply by listening to birds, wind in trees...and cars on Lee Highway :)

I would love to hear from you and hear how you all like to spend your outdoor time...is it a time of reflection? time to sweat and exercise harder? are you exercising or "working" outside?

Cheers!
E

A passion to serve

2010-09-21T06:20:00.000-07:00

We often hear about folks wanting to discover their life's purpose, or their passion. By developing and cultivating these we are led to believe that we will be fulfilled and "finally" feel peace. After hearing of this man, Stephen Wampler, who willingly has climbed El Capitan in Yosemite National Park using only his hands....I knew I needed to assess my view on some things. The purpose of his climb was to raise money for disabled children to attend camp. Please take the time to visit the link above to learn more.

To learn of this mans passion and mission, was a testimony that all things are possible with God, and that to serve others selflessly has a ripple effect along the lives it touches. In an effort to multiply the goodness that has come from his efforts please select one of the following below to make a difference:

1. Donate to the Wampler Foundation
2. Hold the door open for someone and flash them a smile; honor the people you share this earth with
3. Call a friend or family member you haven't spoken to in over 3 months. Say hi, and appreciate the sound of their voice, and a brief catch up.
4. Pick up a piece of trash; if we all did this-think of how clean our space would be, and how much the earth would benefit. If you dont know what im talking about, visit The Great Pacific Garbage Patch
5. Pick a foundation or special interest group to volunteer your time, donate some change, or get involved in some way that you are serving someone else.

Take a deep breath and smile...now doesnt that feel nice?

A more lively liver

2010-09-12T07:37:00.000-07:00

It shouldn't be a shock to any one that our bodies abilities to function optimally is correlated with the food we eat. When we consume processed foods, we introduce chemical compounds that our bodies struggle to process, and over time the rhythm of our systems is altered. Scientifically speaking, the receptors in our bodies that respond to hormonal and chemical stimuli can no longer receive their messengers, and hence the reciprocal message doesnt get sent out to up or down regulate the next phase or stage in any given bodily process.

A nice way to reboot your system is to give your liver a vacation, to decrease the tax on your adrenals, and allow your body to return to "all systems go".

Tip #1: Add a cranberry drink before each of your three major meals for 2 weeks.
This includes 6oz of H20, 2 oz of unsweetened cranberry juice (less than 8 grams of sugar), 1/3 of a fresh lemon juice, and 1 tsp of apple cider vinegar. You have the option of adding psyllium seeds or husks as well if you want to get your fiber in.

Tip #2: No added sugar to anything for 2 weeks. No splenda, no table sugar, no syrup....no sugar means no sugar. If you are going "all out" on this; please consider no processed food as well which may contain high fructose corn syrup and other hidden sugars which will inhibit your liver from getting back in check.

Tip #3: Decrease your meat intake and increase your veggie intake. Consume mostly vegetables, followed by fruits (1/3d the amount), nuts & seeds.

There are certainly more rigid steps that can be followed, but if you can start with these three...and stick to it for two weeks...you may notice improved energy, ability to burn fat (hooray!) and comprehensive improvement in how your systems work together.

PS: This is a great time to put your smoothie hat on and get those veggies into your daily fuel.

Recipe: One or two ripe mangos, frozen works well too....add a handful of parsley....blend and drink. So simple. So yummy.

Green slime is delicious

2010-08-15T11:20:00.000-07:00

The past week I have introduced daily green smoothies for breakfast. I must say that they do give me a burst of energy, ensure that I get my daily servings of fruits and veggies, and they allow me to be out the door and on the road in record time. This week, while peaches are still in season, i add two of them plus a banana into the blender, followed by 3 handfuls of baby spinach and some cold Brita filtered water (plus or minus some protein powder).

The color: BEAUTIFUL....although truthfully not something that evokes a YUM! I cant wait to drink that sludge feeling.

The flavor: Delicious. Tastes exactly like a peach, banana smoothie. Ive found that freezing the fruit the night before gives it a creamy and cool, milkshake consistency so that I dont have to add additional ice which waters down the flavor.

The benefits: Numerous. First of all, I believe that God has blessed us with all the nutrients we need in food (in its original form, not in the processed junk that comes in plastic wrap, plus a cardboard box with ridiculous marketing ...that doesn't serve our bodies or minds...). In one meal I got over 4 servings of fruits and veggies, making it un-necessary to take additional supplementation if I make sure to include some more throughout the day. I understand the "quick and easy" route of taking a multi-vitamin. But if you consider your food as fuel- you want the real deal, right?

Secondly, did i mention how fast it was? I dumped in the goods, flicked the switch, and poured all that nutrient rich goodness into my "on the go bottle" ( an old glass bottle I had lying around-no bpa to worry about, no leaching, and it looks nice)

Third, my skin....in 5 days has been more luminescent and even toned. Could it be hormonal? Sure. Could it be the gallon of water I drink daily? Sure. But gosh darnit: I think the new addition has made and impact as well. Why wouldn't it? Nourishment from the inside out.

There are plenty of "green smoothie" recipes out there. You can substitute kale for spinach if you like. It is a stronger veg...so use with caution as it tends to overpower fruits moreso than other vegetables.

I challenge you to try it...just once. You have nothing to lose.

Cheers!

The Age of Accountability

2010-07-29T05:40:00.000-07:00

I received an email from a client of mine this morning, it contained the photograph above.

Funny as it is, the sad reality is that this may be more exercise than most folks get in a day.

Tip O' Thursday: Take a walk around the building you work in throughout the day, to decompress, to breathe, to get exercise, to listen to the sounds of nature (or cars and trucks if you are in Northern VA with me...). Make each day count, and take the small steps. It DOES make a difference. The responsibility is YOURS alone.

Question for you: How do you manage your stress? We all have it....and it is actually good for us. It is how we deal with it that can make or break its overall effect on our health. Send me some of your strategies.... epolis@corewellness.net

A time to play

2010-07-26T09:10:00.000-07:00

When I see a child scrape their knee or worse, it is a reminder to me how resilient their growing bodies are. As men and women go through life stages,our ability to recover from injuries decreases. Or does it?

I believe in the body's ability to adapt. Whether through habitual posture, exercise programs, weekend activities and the like; theses are the means by which our body is stimulated to grow, shrink, become conditioned (or de-conditioned if your favorite workout is how long you can sit on your sofa), have good bone density, and so much more. Take a moment and think of your parents. Think of their injuries, possible surgeries, or even tasks they complained about. Now think about their lifestyle choices; did they walk often, do chores around the house, watch a lot of tv, ride bikes, sit or stand at work, play a sport, do yoga or pilates, etc. I know that both of my parents maintained a relatively sedentary work day; with intermittent walking anywhere from desk to car, up to miles around the Columbus Zoo. One parent never set foot in a gym, the other; committed to spending at least 3 days a week combining weight training, flexibility (yoga), stability (yoga, pilates) and conditioning (interval work on cardio equipment and spinning classes). It doesn't take a college degree to guess which one is in better condition, nor to guess which one has more health issues.

The more you play the healthier you are. Making playtime a priority is a must. You have so many things to choose from, be it running, frisbee throwing, handstands, gardening, hopscotch...think like a kid; and look at the world as an endless array of fun and exploration. The more you can diversify this the more healthy you are overall. This means that the more you mix it up, shake it up and swirl it around...the easier it will be for your body to transition through small injuries and bumps in the road. If you are up for the challenge, there are also triathlons of varying intensities and distances that are a prime choice. (Be warned: this is a time consuming, and can be expensive-ease these stressors by doing it with a friend).

Make time to play today. Combine that with a delicious nutritious meal and you are on the road to wellness...one block at a time :)

Check out my colleague Amy Arnold for more information on the wonderful world of Integrated Nutrition and why you NEED her:

Amy Arnold
Vital Self
http://www.vitalself.com/

What Excites You?

2010-06-28T12:07:00.000-07:00

What do you look forward to when you wake up in the morning? Is it the smell of coffee brewing? an energizing shower? breakfast? Are these things different by mid-day? Do you look forward to a walk at lunch time? a gym session? games with friends or family?

I encourage you to ponder these questions and consider what really revs your engine throughout the day. Once you have determined which activities are consistent from week to week, you can use this information to jump start or improve your wellness routine.

My patients typically have poor posture. You may be saying "well that is an awfully big generalization, Elizabeth!" But it is a fact none the less. Less than 10% of my patients are coming to see me because of a traumatic or post surgical event. Hence, most of them are in need of therapy but more importantly lifestyle modification. Simply having a professional complete an assessment of your body, how it moves, how stable and strong it is, and how the summation of parts either limits or helps paint the big picture. Something as simple as practicing good posture daily when you eat meals, or standing up straight and doing stability exercises while waiting in line or for the popcorn to pop MAKE A DIFFERENCE. Subtle modifications in your day to day activities can have a significant impact on you being able to DO all the things that really excite you.

If mobility and pain are limiting factors in your day, I would highly encourage you to reach out to a professional in your area. Find out your ailment can be successfully treated or managed with that type of care (if not get a referral, or try a different specialty) and start doing all the things you want to do.

Nothing pains me more as a therapist than folks saying they cant do this that or the other thing because they are out of shape, or too heavy, or no time etc. I have heard it all before...the thing to take away is that, there are always things we can modify and adapt to make a difference. A "full life shuffle" doesn't have to turn your world upside down and doesn't have to be all or nothing. Just take the first step and ask for some help and direction. There are plenty of people who would love to share their knowledge and experience with you.

Here's to your Health!

Fun Tip: Have activity dates and outings with friends and loved ones, rather than going out for meals or drinks. It's CHEAPER! More FUN! & HEALTHIER!

Your rib cage is like a bongo... lets make some music!

2010-05-13T13:22:00.000-07:00

We are clearly having a very abnormal spring here in Northern Virginia this year. It went from 80 degree sun filled days, down to 49 degrees last weekend. The temperature shifts and fluctuations in allergen density can really take a toll on our immune systems and our histamine reactions. For those of you who are in fact suffering from respiratory congestion, pressure and soreness due to coughing, heaving, or sneezing...I may have a tip for you.

Treatment known as "percussion" has been used by respiratory therapist, D.O.'s, physical therapists and other practitioners for decades. It consists of the patient undergoing repetitive blows to various parts of their rib cage, in a variety of positions in order to loosen any sticky ewy goey mucus and funk that has adhered to various branches of your lung tissue.

This procedure is most commonly associated with people diagnosed with cystic fibrosis-as their very ability to breathe effectively depends on regular treatments. Cystic fibrosis in a tiny nut shell, is an inherited disease that causes accumulation of mucus in the lungs and sometimes the digestive track. By loosening the mucus/"funk", you permit the body to get adequate oxygen into the lungs and ultimately to replenish your blood supply with O2...which pumps and flows throughout your body so you can move, groove, and boogie whenever you darn well please.

The reason I bring this up is that you may elect to have your physical therapist or respiratory therapist aid in symptom management to help you breathe better, and possibly heal faster. In states where there is direct access, just make an appointment with your local therapist and come on in. He/she will prop you in multiple funny positions to optimize the angle of your lungs and the branch of the lung being treated. They will "play the bongo's" on your ribs and chest and then give you a little shake and shimmy through the area to loosen any mucus that is "too clingy". No one likes clingy, right? You will then more than likely have to cough, and the goal is for that cough to be productive...get that funk out of you and into the trash where it belongs. You may feel a bit sore following treatment, as this is an active treatment. Your therapist may also opt to mobilize your ribs to help improve your breathing pattern & depth (expansion and compression).

This is a fabulous way to make your therapist part of your wellness and holistic health team as well as to invite the opportunity to discuss ongoing aches and pains with a specialist.

Im always listening, so please ask about any topics you would like me to address.

Here's to your health,
E

The door is open....what are you waiting for?

2010-05-07T08:54:00.000-07:00

Has the public reached their limit of discussing health care reform yet? I for one am ready to hear people talking more about proactive health care. In the current medical model people readily go to see their primary care physicians to manage symptoms once they become intolerable ( I confess I am one of them). A smaller percentage of the public embrace preventative medicine: to maximize their function and health in the present moment, and invest in the future. Most of these services are out of pocket expenses and take more effort and lifestyle modification on part of the individual. I see it is money now, or money later. The same goes for effort: do it now, use it or lose it. Bonus: much of this out of pocket medical expense can be written off at tax time.

It is a choice to keep your “engines “ (body systems) running efficiently and effectively…or pay for the “repairs” later, when they may be far beyond recovery.

One untapped resource for wellness in the United States in particular is Physical Therapy. Throughout Europe Doctors of Physical Therapy are seen as “body mechanics” of sorts. They are called upon for prevention, performance, rehabilitation, acute and chronic pain. Per conversations with my international friends it is common for people to have a “family PT” much like we have “family doctors. More often than not folks can’t tell you what physical therapy is, unless they have had the fortunate experience of working with one. Additionally, most locals in the state of Virginia, do not know that you have the right to see a physical therapist without a prescription from your MD, DO, DC.

In an effort to educate the public of their rights, their resources, and their personal accountability to live a healthy and high functioning lifestyle: the following information is beneficial:

1. You have the right to see a physical therapist without a doctor’s prescription. Sorry Medicare policy-holders, you aren’t included just yet.

2. The physical therapist must hold a certification of authorization to evaluate treat via Direct Access by the State of Virginia in addition to their Degree, to treat you beyond the initial evaluation. There are over 200 certified practitioners in Virginia.

3. If you have an acute ache/pain/injury, your physical therapist will more than likely be able to see you the same day or within 24 hours. This will generate a comprehensive examination that can be sent to your primary care practitioner for your follow up appointment. This is required of your physical therapist to complete within 3 days of your evaluation. ***BONUS: This will save you a co-pay, and perhaps make productive use of the waiting time before you can get in to see your doc.

4. Your treatments can begin right away. You may be well on your way to pain-free function before you even get into your doctors office. Your therapist has 14 consecutive business days to treat you before a doctor’s signature is required to continue.

This is certainly not a comprehensive list of how to use this readily available and beneficial resource. I encourage my patients to embrace preventative medicine and holistic health as much as they can, BEFORE things begin to head south. You can work with a physical therapist, a chiropractor, acupuncturist, a DO, an MD, a naturopathic physician, a massage therapist, a life coach, a nutritionist, energy healers and body workers, to name a few. The spectrum of options is vast, and the best part is that you can tailor your wellness program as you please. If you are already on the path of wellness, kudos! Please recruit your friends, family, and colleagues to get on the train. It’s a wonderful investment for yourself and the community.

Thank you for listening!

Here’s to your health.