Structural Fitness

What is it?

Everyone knows you need to exercise to be healthy. Most folks immediately think sweaty, time consuming, and strenuous cardiovascular exercise is the answer to well being.

While cardiovascular exercise is important (read my past blogs on this subject for more info) it is not the only piece of the fitness puzzle.

Structural Fitness is functional fitness with medical considerations. The main things I look at when I first start working with someone are: medical history, posture, functional ability, range of movement through all joints, static and dynamic strength, and connective tissue health.

Seem like a lot? That is because it is. All of the pieces of our bodies are attached. You can't move one part without affecting the rest of them. Body builders have made isolating muscle exercises mainstream for years at the expense of some really important bio-mechanical realities.

Sign that you are not structurally healthy:

1. Chronic pain

2. Frequent headaches

3. Osteopenia/osteoporosis

4. Poor posture

5. Difficulty sleeping

6. Muscle cramps

7. Limited range of movement in shoulders, hips, and back

8. Weakness and inability to carry out routine daily tasks

9. Poor concentration

10. Inability to manage stress

Your biggest red flag is if you need medication to assist you with any or all of these. Putting that band aid on the problem prolongs it and makes it worse in the long run.

Getting structurally fit involves:

1. Stretching and lengthening tight muscles and connective tissue (fascia and tendons)
2. Strengthening weak and underdeveloped muscles
3. Releasing bound up fascia
4. Maintaining or building healthy bone density
5. Correcting postural deviations through body awareness and proper mechanics

There are a multitude of exercises and techniques to accomplish the above considerations. Be sure to consult a professional who is well versed on them. They should have several years of experience and credentials in corrective exercise.

Good health is about quality of life. Getting through the day feeling great and getting things done should be top priority. Structural fitness is a key component to this end.

Wake up tomorrow better than you are today!

Fitness Jerny philosophy:

It is your God-given responsibility to improve yourself daily. Your body is your temple. Your mind is the altar. How are you treating it? Taking care of yourself means taking care to honor your physical self as a precious gift. You only get one body, you only get one chance. You are the end result of your choices. How is that working for you? It is never to late to make changes. It is never to late to turn back time. Why waste another day wishing things were different? Behavior change is hard, but a stroke is harder. Ask anyone who has had one.

You choose your destiny, your genetics are not to blame...your lifestyle is. Get off of the couch and into the game. Your children and grand children thank you!

Jerny Rieves is a popular fitness and wellness professional in the greater Phoenix area. She has twenty eight years of experience "in the trenches" helping people get healthy and fit. As an instructor, trainer, coach, and writer, she has motivated thousands of people to better their lives through behavioral changes and education. Jerny's passion and desire to share her knowledge is driven by the belief that a strong nation is built on solid information that inspires families and individuals to take better care of their physical, emotional, and spiritual selves.

For personal training, structural therapy, performance coaching, and metabolic prescription,

contact Jerny at mindyourbody@cox.net.

What does it take to motivate a nation?

This was my response to a post on Linked In that posed the question:

How do we (as health professionals) reach the majority of the population that is not currently active and are at risk for life style related diseases?

After reading posts from world renowned health professionals from across the country...I figured I would go on record with my answer...I posted the following...

What I find interesting is that we all have the same goal...reach the majority of the population that is draining this country's bank account due to poor lifestyle choices. The solutions are long term and complicated.

First of all, we need to focus on the kids. The nation's teenagers are on the fast track to lifestyle related disease in their LATE 20's! Unless pop superstars start getting on TV and saying "stop eating crap!" this country is in big trouble.

With that being said, educating parents on how to raise a healthier generation also starts with media attention. There is way too much conflicting information and sadly we are a "quick fix" society with a herd mentality. It needs to become "cool" to be healthy and "uncool" to eat junk.

In addition, back in the day in suburban Chicago, hospitals had wellness/fitness centers that funneled the lifestyle related disease population into the cooperative fitness centers and were personally addressed by well qualified trainers. When the economy tanked, apparently so did this concept. Out in AZ where I am now, there are no hospital based fitness centers at all. Ditto on corporate fitness centers. Insurance companies as the driver? It very well could be...

Regardless of economic or social standing, unless young children are educated on human body basics, parents are educated on how to healthfully feel a family on a budget, and our baby boomers are given consistent and correct information by reliable sources, we can chit chat on forums all day long.

As professionals, it is time for us to coordinate and mobilize in unity. President Clinton has an initiative already started, Beyonce is showing up in gym classes, the possibilities are within our reach and it is the fitness industry's responsibility to grab that brass ring (and be ready!)

Anyone care to add to this??

3 days ago

The pictures you see!

Everything about fitness that you hear in the media involves weight loss and sure fire ways to get that beach body ready. Products and packaged programs designed to make it simple for you to look like the models paid to pose for the pictures!

Why do we believe as a society that 6, 8, 12 weeks is enough to transform you body into looking like someone else's? I have numerous friends who are fitness competitors and models. Each and every one of them has exercised consistently for 10, 15, 20 years now. They don't eat packaged crap, they moderate alcohol consumption, and the live and breathe a healthy lifestyle. They deserve your respect and admiration.

They are committed to helping you do the same. These men and women are inspirations and their bodies did not come from the luck of genetics. I know meso-endomorphs, such as myself who have to work a lot harder to stay lean, however it is possible.

I have short legs, disproportionately long torso, and a tendency to carry fat in my arms. My genetic lottery ticket wasn't a winner, but I learned early how to embrace what God gave me and learned how to train to make my body healthy, stopped eating my children's food, and therefore look great.

Those of you still looking for the magic bullet to look perfect in a swimsuit, I say this...

Relax, eat healthfully, manage your stress, drink lots of water, make fitness a hobby, and stop expecting to look like the models you see. (Yes, they get airbrushed for pictures too!) There is a happy life available without looking perfect, I PROMISE!

I spend my life surrounded by girlfriends who look amazing and men who make women swoon.

I am just so proud of them and the message that they carry.

Looking for the easy way out doesn't work. Lifestyle does! The health benefits long term can no longer be ignored, you are the product of your choices...what are you going to do about it?

Focus and Discipline

Anyone who knows me knows that focus and discipline are not my strong suits. I set goals, sometimes I achieve them, other times I don't.

I like food that is "bad" and sometimes I don't train when I am supposed to. I have always been kind of a laid back gal...I have never reached my potential as a result.

I have, however, learned that there is a balance. I have never needed to be the winner at anything, and so my drive to succeed has always been tempered by my overwhelming desire to enjoy life and hang out with fun people.

Lately though, I am spending a little more time developing these two admirable qualities in order to grow as a person. Here is what I have learned so far...

Focus is about keeping your eye on the prize. It's so easy to get distracted by the bottles of wine, the doughnut holes, and the happy hours. Delaying the gratification has been tough the last month, but I have managed to stick with my plan and my body is changing quickly as a result. I keep my goal swim suit hanging where I can always see it, and I schedule my workouts as non negotiable time into my day.

Discipline is about planning and positive self talk. I am making sure that I allow myself some leniency with my diet because I know that all or nothing doesn't work for me. I am reading the labels and sticking to the serving sizes. I am opting for fresh fruit and vegetables as appetizers and desserts. I am allowing myself alcohol in moderation on weekends, but I have cut it out the other 5 days. I am running and going to the gym whether I feel like it or not because I know how much better I feel when I am done. I am patting myself on the back for a job well done and I am holding myself accountable with the scale and pictures.

Is it worth it? A resounding YES! I feel comfortable in my skin again. My clothes don't pull and bind, and my fitness level is rising quickly with very little pain. It's a gradual change, a healthy change, and one that I am willing to commit to until my goal is reached.

So for those of you who think us fitness people are perfect, think again. It's hard for us too!

Focus for the ADHD poster child and discipline for the quintessential party girl...yep, it's possible!

Coming back

Sometimes life just gets in the way.

An illness, and injury, a new job, a life change, a tragedy...something disrupts our health and fitness routine. Next thing you know, it's been months, years even, since a workout and/or clean eating was a part of your daily life.

The task of getting back on track always seems overwhelming, even for us seasoned fitness people! It is not impossible, however, if you know how to go about it...

First of all, decide it's time. Usually there is a defining moment: jeans don't fit, scale says something shocking, you see a picture of yourself, or you get some unwelcome news from the doctor. Once you have said "enough is enough!" Here are some tips to help you get pointed in the right direction:

1. Stop making excuses. There are 1000 reasons not to take the time and effort, but there is 1 very good reason why you should. You are important. Carve out time, even if it is just a few minutes a day, to make healthy decisions because you deserve to feel better.

2. Be consistent. The body will be confused at first. Don't confuse it more. Eat at regular intervals and get some activity every day. Once your body is in the groove, you will start noticing all the good stuff start to happen.

3. Be patient. It's a full 6 weeks for some people before the scale and inches drop. Focus on the positives in the meantime, such as sleeping better, improved mood and attitude, and more energy.

4. Under no circumstances should you compare yourself to where you used to be. This is a no win conversation with yourself. Take one workout at a time and enjoy it for what it is. A piece of your life that you have control over.

5. Do not start off to quickly! Ease into transition with workouts that leave you feeling great, not beat up. Start with smaller portions of foods you already eat instead of changing everything.

6. Keep going! Enlist support, you are going to need it for the days you want to give up!

7. Celebrate progress! Small improvements pay big dividends. Smile at your increase in strength and endurance. Remember if it was easy, everyone would do it!

With obesity rates and preventable disease at an all time high, you are the only one who can decide which course you will take. See a professional to help you get started and GET GOING!

Sugar

It is not evil or your enemy or your best friend.

It is the most readily available fuel source. Easy in and easy to burn. Throughout history it has kept the human race from starving to death. It provides us with serotonin regulation, anaerobic power, and is the number one source of muscle refuel after intense exercise. So what's the problem?

Like everything else in the American diet. We consume too much and the lowest quality, cheapest forms we can. It replaces our fiber and our protein and our essential fats. We think because it's fat free that it can't make us fat. To the contrary...

We only need so much. Simple sugar is broken down swiftly and if left unchecked, the blood sugar spike would kill us...fortunately we have a protective organ known as the pancreas. This poor, over worked tiny little thing keeps us from going blind and getting gangrene... all day long.

High glycemic index foods are items when eaten alone (chips, candy, crackers, popcorn) result in a very high blood sugar level which signal the pancreas to produce insulin that binds the sugar and discards it. Anything that is not used for energy is stored in the muscles. If the muscles don't need it (read: you haven't exercised) it gets stored as FAT. Yes, FAT. (Eating high glycemic foods at night? Double whammy and guaranteed storage where you don't want it)

If you are interested in safeguarding your health (diabetes is on the rise and it will kill you), losing some weight, and feeling better, start by avoiding high GI meals and snacks by:

1. Eating protein and fiber at each meal. That way, if you have some crackers or dessert, it won't be broken down so fast!

2. Snacks should also be high in protein, fiber, and healthy fats. Avocado, a small amount of cheese, a handful of nuts, cottage cheese, or veggies with hummus will satisfy you longer and contribute to a higher thermostat to boot. You won't overeat at your next meal and you won't crave sugar so much.

3. Exercise and eat your high glycemic foods immediately after your workout along with some protein to rebuild and refuel your muscles.

4. Ask yourself did God make it, or did a machine? Processed foods have little to no health benefits and if you had to open a package to eat it, it's going straight to your belly fat...picture it that way!

Ok, troops, start preparing in advance by getting rid of all the junk in your pantries (your kids don't need it either and it becomes a "treat" again if it isn't always around) and have your healthy options in the fridge and ready to go.

Microwave popcorn is a death wish...throw it out!

Yes, I have spend the better part of my life telling folks what they don't want to hear...sorry!

Not sure what Glycemic Index is or what foods are high? A quick google search will yield tons of information all saying the same thing. Lots of websites are devoted to assigning GI ratings to foods you eat. The lower the number the better.