Kettlebells for Full Body Conditioning

Kettlebells have gained much popularity and sparked the interest of many fitness enthusiasts as of late. However, the Kettlebell, which originates from Russia, has been a training tool used since the turn of the century to develop full body conditioning and fitness. There is no other tool that does it better.

The Kettlebell is a cast iron weight that looks like a cannonball with handles. It comes in ‘poods’, which is an old Russian measure of weight which equals 16kg (roughly 35 lbs.). An average man should begin with a 35-pounder, while an average woman should begin with an 18-pounder. These weights may not sound like a lot, but in its use, they feel a lot heavier than they should. Most men will progress to a 53-pounder, while women advance to a 26-pounder.

The benefits of Kettlebells in your fitness program or athletic training are numerous and diverse. Regardless of the reason a person trains with Kettlebells (to lose weight, get stronger, develop a toned body or to improve or enhance athletic performance), the Kettlebell workout provides the body with a challenge that will engage multiple muscle groups at once. This forces the entire body, specifically the core, to contract as a group, building both strength and stability at the same time.

Below are a few other key benefits to training with Kettlebells:

Full body conditioning - the body learns to work as an integrated unit (linkage)
Big results despite spending less time in the gym
Increased resistance to injury
Work multiple energy systems simultaneously - aerobic and anaerobic
Improved flexibility, mobility and range of motion
Increased strength without increased mass
Learning how to produce AND reduce force
Enhanced performance in athletics/sports and everyday functioning
Decreased body fat
Decreased stress
Increased energy levels
Increased endurance

When training with Kettlebells, it is important that you maintain proper posture. You must avoid an excessively rounded spine and shrugged shoulders. Do NOT let the knee track over the toes frontally, laterally or medially. Regarding its movement, keep your motions smooth, controlled and performed with intent. Gradually increase your weight, volume and intensity. Failure to follow these guidelines WILL lead to injury and/or over-training.

If you want to maximize your Kettlebell workout and get personal instruction of proper technique and form of the Kettlebell exercises, find a Certified Kettlebell Trainer (CKT) to instruct you.

Michelle is an IKFF Certified Kettlebell Trainer, with 11 years of experience in the field, available to work with you and get you started in learning the skill of training with Kettlebells. Let 2010 be the year you have your body fully conditioned and performing at an optimal level with PBP Fitness!

Passion Quote

My goal has always been to help people help themselves. Your body is your most priceless possession; you've got to take care of it! - Jack Lalanne

Passion Quote

"I do the very best I know how - the very best I can; and mean to keep doing so until the end. If the end brings me out all right, what is said against me won't amount to anything."

Abraham Lincoln
1809-1865, Sixteenth President of the United States

Passion Quote

"Get to the Top!"

"I do not know anyone who has got to the top without hard work. That is the recipe. It will not always get you to the top, but should get you pretty near."

Margaret Thatcher
Former Prime Minister of England

DON'T EXERCISE TODAY! You don't have enough time!"

"Not enough time."

Be honest with yourself. You probably have time, but don't want to set some aside for your exercise, for your health. How long will you keep selling yourself the excuse that you don't have time to take care of yourself?

What concerns me is that you know by not making time you are passing up the great benefits of exercise, such as more energy, a strong heart, strong bones, strong immune system, improved circulation, better metabolization of fat, an outlet for stress, a fulfilling sex life, lowered cholesterol levels, good posture, the ability to eat foods you enjoy, a good night's sleep, self-confidence, a firm and toned body, and a positive outlook on life. You know this, so why "no time"?

Take an honest look at your daily life and see what you find more important than your health. Visualize yourself in the future and answer this honestly, could you afford to not take care of your health today? NOW? If you don't have your health, you may not be able to do or enjoy those other important things taking up your time.

You say you don't have enough time, but you have time to schedule a lunch date, surf the Internet, catch the nightly newscast, shop at the malls, meet friends or co-workers for "Happy Hour" or a night on the town, or watch a movie with a friend. Why not make it an "exercise date" and DO an activity while you chat? I drove by two women, that I know for a fact to be very busy, out with their dogs walking around a golf course and waved them down to say I was proud to see them out. They were my clients, hard at work making time to exercise together on their own, separate from a scheduled appointment with me.

Schedule your workouts just as you schedule everything else. If you have to get up at 6:00 a.m. instead of 7:00 a.m. to catch a brisk walk or exercise with weights, do it. A woman who has never been a morning person said, "I can't believe people don't make the time to do this more. It is such a small part of my day. I just finished 30 minutes of cardio and now I have the entire day to do everything else. I'm so glad I've made this time." She couldn't have said it better, "made this time".

A very busy couple realizes the importance of their health and consistently schedules their workouts, at least three times a week with a trainer (yes, me) and daily on their own. They have said, "If we didn't write it down and block that time to exercise, we wouldn't do it." It's that important to them that they schedule other things around their exercise (their health) time.

Another woman has been so dedicated to achieving her fitness goals that she completely drops her work in the middle of very busy days and exercises for 30 to 90 minutes, dependent on what is scheduled to do be done that day. She realizes that exercise is an extremely powerful tool to help get her through stressful periods. As a reward for her dedication and discipline, she surpassed her initial fitness goals!

Another woman called me with a very hectic day planned on a day she was scheduled to workout and said, "I'm not canceling today. I'm keeping you in the book. I'm making the time for you." I'm sure she meant to say "for her". Her commitment has caused her pants to loosen in its fit.

And another woman has said to me several times that if I were not meeting her, she would not be exercising that day because she had so much to do. This same person, an avid swimmer and cyclist, also admitted to not wanting to exercise on a day she had scheduled a time to meet me, yet once I arrived she was glad I was there.

Not to shock you, but I recently called a friend to ask her to go on a hike because I needed the accountability to exercise on a day I was busy working from home and would have gladly stayed home because it was too cold outside. If I did not do that, I would not have worked out that day. (Yes, personal trainers sometimes struggle with making time too. I'm sure you've seen those out of shape trainers in the gym.)

There are many more extremely busy people that are an inspiration because they continue to make time for their health by staying committed to scheduling their exercise. The common denominator is they schedule it and reschedule it if there is a time conflict. They make the time.

Time constraints should not be an excuse to skip workouts. Schedule it as you would an important business meeting. Think of your daily workout as a date or a party you wouldn't want to miss out on if that helps you stay committed. When you're writing down the next holiday event, take the time to write down your exercise event for that day too. Write it down. Put it in pen in your calendar. If that doesn't work, hire a personal trainer to hold you accountable to it. Once that happens, a good personal trainer will check to see what you are doing to exercise on your own and will say they missed you if you miss a workout with them. There is more value to making time and keeping it when you have to pay for it.

You have the choice to make the time to take care of your health and of yourself. Do it today and start improving the quality of your life NOW!

"Yes! You CAN!"

~Michelle

Your Chance To Make A Difference

Cardiovascular Disease Foundation 5K Walk For Life & Free Health Fair

On February 25, 2007 in Carlsbad (North County San Diego), CA.

FUN FAMILY EVENT! HEALTH SCREENINGS! HEALTHY FOOD! MUSIC! ENTERTAINMENT! GREAT PRIZES! KIDS FINGERPRINTING!

FACEPAINTING! KIDS MEDALS!

Warm up with a light aerobic work-out. Then join Carlsbad Mayor "Bud" Lewis for a walk along the beach to fight heart disease and stroke, while taking in the beautiful coastal scenery of Carlsbad!



Register or make a donation online to Walk For Life today.

Cardiovascular Disease Foundation's mission is to lessen human suffering from cardiovascular diseases and improve the quality of life for its people through prevention, research and education.

The Cardiovascular Disease Foundation was established in order to help people benefit from the great strides made in the treatment, detection and prevention of cardiac and vascular diseases. With your help, we will beat heart disease.

~Exercise Your Passion For Life!

Know Your Heart

Did you watch the Super Bowl this weekend? If you did, one of the commercials provided a visual of how high cholesterol, hypertension, diabetes and being overweight "beats-up" the unsuspecting human heart. It's not a very emotionally powerful visual, but it does cause one to stop and think about their heart....least I hope it did.

Remember, many people at risk for heart disease go undetected because hypertension provides no symptoms to the person who has it. A physically fit looking person could very well suffer from hypertension and be at risk and not know it.

Click on the photo below and you can learn more about your risks, or the risks of those you care about, for a heart attack.



In addition to knowing your risks, here are other ways to reduce your risks of heart disease:

Get active. Many of us lead sedentary lives, exercising infrequently or not at all. People who don't exercise have higher rates of circulatory disease and death compared to people who perform even mild to moderate amounts of physical activity. Even leisure-time activities like gardening or walking can lower your risk of heart disease.

Eat right. Eat a heart-healthy diet low in fat and cholesterol. Try to increase the amounts of vitamins you eat, especially antioxidants, which have been proven to lower your risk for heart disease.

~Exercise Your Passion For Life!

Choose A Healthy Heart

To urge Americans to join the battle against cardiovascular diseases, February has been declared "American Heart Month." Cardiovascular disease is the #1 killer of American men and women. More of our health care dollars go toward the treatment of cardiovascular disease than any other disease.

There are many steps each of us can take to prevent and manage circulatory disease and to live a long, healthy life. Celebrate "Heart Month" this year by determining your risk for developing heart disease and learning how to reduce your risk factors.

What's Your Risk Profile?
Risk factors for heart disease are typically labeled "uncontrollable" or "controllable." The main uncontrollable risk factors are older age, male gender, family history of heart disease, and race. (Statistics show that, on average, blacks and Mexican Americans are more likely to have heart disease than whites.)

Even if you have uncontrollable risk factors for heart disease, it doesn't mean that you can't take steps to limit your risk. Researchers say that controllable risk factors -- smoking, physical inactivity, overweight or obesity, high blood pressure, high blood cholesterol, and diabetes -- are all major influences on the development and severity of heart disease.

Reduce Your Risk
In the up-coming days, I will share with you ways to reduce your risk factors for heart disease. Today, I will touch on the first mentioned risk factor, which is COMPLETELY within your control.

Quit smoking. Smokers have more than twice the risk for heart attack than non-smokers and are much more likely to die if they suffer a heart attack. Smoking is also the most preventable risk factor for heart disease. If you smoke, quit. There are many Wellness Programs available which are designed to allow you to choose the smoking cessation program or technique - patches, gum, group support programs, hypnosis - that will work best for you.

~Exercise Your Passion For Life!

Look In The Mirror And SMILE!

It’s the last day in January and I’m sure many of you have been successful in starting the New Year with healthy lifestyle choices.

Those 31-days of conscious living and decision making to commit to your 3-4 days a week for an hour exercise program (grueling at times); not skipping breakfast (difficult to not hit the snooze button to make sure you have time to eat); eating smaller portions (restaurants have run out of doggie bags because you keep taking home those leftovers); parking further from your destination’s door (you no longer feel stressed to find a parking spot); adding another day of pleasure activity like rollerblading, cycling, dancing, climbing, kickboxing, etc. (you’re too busy having fun to notice you’re “exercising”); cutting out sugar, white rice and alcohol (yes, “out”, not “back”); and using those stairs every chance you get (you have toned calves and lifted buttocks, who cares if it’s 30 flights) have started the momentum needed to keep moving into the next month of 2007 on fire and fueled with confidence!

It is true that it takes 30-days to create a new habit and after that it becomes your way of life. Since you’ve made it through January still continuing your participation in these healthy and active lifestyle choices, you can bet that the old sedentary, over-eating, over-drinking and over-indulgent you of 2006 is certainly a person of the past. Take a look in the mirror and smile with confidence because you’re living it! Keep it up! Your goals are on the other side of that door.

If you’ve had a difficult time keeping those healthy choices a part of your New Year, look in the mirror and smile with confidence! You’re still alive, you want to be healthier and you know what it takes. Realize that today starts the next 30-days to making those habits a way of life. It’s all going to be so much easier once it becomes your way of life. Keep pressing on and let nothing take your discipline and desire away from you today on.

~Exercise Your Passion For Life!

Awaken The Kid In You!

The choice you’ve made to live a healthier lifestyle does not have to be an arduous one. One way to make activity a part of the “new” you this year is to be a kid again.

What activities did you used to love doing as a kid?

Take a dance class, hike a local trail, find a tennis partner, get a bike and helmet, dust off your rollerblades, hit the batting cages or jump in the pool and swim laps.

Try something new or revisit an old passion. Join your local indoor rock climbing gym, outrigger canoe clubs, kayak clubs, or take a lesson in golf, surfing or martial arts.

New activity is always inspirational and exciting. Why not have fun “playing” again? This not only boosts your energy and adds activity to your day; it will boost your self-confidence.

~Exercise Your Passion For Life!

January May Be "Health & Fitness " Month ---

However, the year 2007 is "Live Your Life Healthy & Fit, Powered by Your Passion For Life!" Year.

What actions have you taken in this first month of the New Year to create a healthy and active lifestyle for yourself?

Have you been consistent with your actions?

If you have been able to exercise that self-discipline, congratulations! It is difficult work to change habits that have been a part of your life for so long, especially when those habits bring you comfort and make you feel good, regardless if they are a hazard to your health (overeating, smoking, excessive drinking, or lack of exercise). You must value the quality of your life if you have taken steps to remedy those habits that pose a risk for obesity, diabetes, heart disease, lung cancer or osteoporosis. Great job!

If you have returned to your natural “comfort-zone” despite your desire to increase activity, eat healthier, drink less or quit smoking, January is not over! Neither is the year. Today is the perfect day to re-ignite that fire within you to make those healthy changes part of the newly empowered, “Healthy & Fit” you!

Take 60 seconds, right now, to honestly look at what your motivation was to make a commitment to live actively and healthily in the year 2007.

What are the health risks and consequences if you choose to not follow-through with the actions you took based on that motivation?

Is that the health (life) you want?

If your desire is strong enough, you will find a way to make those “new” habits part of the new, healthier, stronger and more alive you this year!

~Exercise Your Passion For Life!

Stand Firm!

"The great pleasure in life is doing what people say you cannot do."

I recently heard from a friend, who after reading the entry regarding the 5K and Ironman World Championship, is inspired to begin training for the Half Ironman taking place in Oceanside, CA next year, tell me her husband basically said to her, "Yeah right" when she shared her excitement to compete. Let me tell you, that has motivated her that much more to do her best to train for the event. Granted, she is not expecting to win it, but she is truly motivated to get out and train for it so she can cross the finish line and tell her husband, "See, told you I'd do it."

To all of you out there getting the fire of your motivation and passion to be healthy doused by "non-believers", stand firm! There is no greater joy than succeeding in spite of the doubts of others.

~Exercise Your Passion For Life!

Say "NO" To Type-2 Diabetes!

Cardio can save your health, your life!

Doing any type of cardio-vascular exercise, such as swimming, running, biking or rollerblading, five times a week can reduce your risk of developing type 2 diabetes by 45 percent.

Try cardio two to four times a week and you’ll experience a 40 percent risk reduction, and doing cardio even once a week lets you cut your chances by 25 percent. Why? This type of heart-friendly workout lowers your diabetes risk by reducing fat tissue in the body and allowing cells to be more reactive to insulin.

What are you waiting for? Get up and move!

~Exercise Your Passion For Life!

The Human Spirit – THAT Is Powerful!

(Long, yet worth reading.)

PBP Fitness is established on the premise that one ought to live their lives actively with passion because there is power in passion. Today, I have seen and felt that very premise come alive. It has been two part – my first participation in a 5K run and watching the 2006 Ironman World Championship in Kona, Hawai'i broadcasted on TV. Both are two very different events, yet both evoke pride and appreciation for the human body and spirit.

First, let’s look at the 5K this morning. 3.10 miles is not a long distance to run, not by the standards many active in fitness would claim. To the average American, sitting on the couch or at the computer, walking 3 miles can pose to be a challenge. For myself, I expected it to be a challenge simply for the fact that I do not run. I am either one that will walk very briskly, rollerblade or sprint short distances if called upon to run. I participated in the short distance events in Track and Field in high school and partook in the mile-run out of necessity for soccer training. When given the option, I have chosen to not run as a form of cardio-vascular training.

However, this Saturday, I decided I would run in the Jingle Bell 5K Run/Walk with The Arthritis Foundation in honor of my family and friends that suffer from arthritis. I am in great cardio-vascular shape according to my last physical, however, this first 5K humbled me. I’m far from arrogant about my physical condition. As a matter of fact, there is always room for improvement. I was humbled because I had my first experience in what it was like to run for competition. The competitive runners were not hard to miss. As I was running up one side of the road, they were already coming down the other at the same pace, if not faster, than when Santa initially said, “Go!” Not only did those competitive runners humble and inspire me, so did the children, some of whom were running with their parents. Yes, children ages 5-12 from what I could see. My competitive spirit relaxed for a moment when I saw that and I smiled and thought, “That’s so great! They’re having fun and they’re active. This is what exercise is about.” This supports my opinion that a healthy and active lifestyle is learned from your parents if you are a child. When more parents take the time to do activities with their children, there will not be an obesity epidemic effecting our youth. (That is for a separate article.) There were also seniors, “overweight” people, people with their dogs, others with knee braces, a group of girls dressed as the eight reindeer attached by a ribbon pulling on Santa (who was wearing rollerblades) and FAMILIES. I loved what I saw and I finished the 5K filled with a renewal of my passion….a passion to sprint. I beat my personal expected finish time by 5 minutes. I was surprised since I felt I could have run faster and harder. Next time! Yes, there are several "next times" set up. I have not only renewed my passion, I have added a new one….to run for distance. You can quote this sprinter on that.

Then today, as I lay at home resting from the lack of sleep (nerves of anticipation for my first 5K?) and run event, I clicked on the TV to look for College Football. I forgot that we are now in Playoffs. It was just as well, I noticed that the 2006 Ironman World Championship was being shown. This event, in and of itself, is a true expression of human will, spirit, determination, perseverance and passion. These athletes (and any who silently take upon similar endurance challenges) deserve admiration and respect, whether you like exercise or not. The people that partake are not just your elite Olympic athletes; they are your firefighters, nurses, math teachers, 76 year-old nuns, accountants, disabled military officers, paralyzed, Cerebral Palsy and ALS stricken and blind. I listened to the stories more intently today because I have a new appreciation for the unshakeable will-power it takes to finish an endurance race. The Ironman is a 2.4 mile swim in the open ocean, 112 mile ride in windy conditions and 26.2 mile run in hot, humid conditions. If the distance challenge on your cardio-vascular system is not enough, the weather and environment will make sure your “Iron Will” is tested to its fullest extent.

I wish I could take the time to share all the stories of these amazing people to help inspire you to get out and do the activities that bring you joy, reward and confidence. I could, but often times, it’s much more inspirational to go out and do those very activities yourself and watch those better than you excel in that activity. I was amazed to hear the adversities they had to overcome just to be at the Ironman. Okay, the Ironman may not be your goal….neither was the 5K mine. All the same, it’s important to keep what you believe to be holding you back from attaining your goal in perspective. Often times, your mind is making it a bigger obstacle than it really is. Honestly, there was a blind man in the Ironman and several paraplegics, not to mention a 76 year-old nun that beat the clock by 60 seconds before her whole race would not have count. (Had her foot crossed that finish-line 60.999 seconds later, and it would have been as if she had never been there.) There are no excuses!

So this week, I challenge you, rather you challenge yourself. Re-evaluate that goal you think is out of your reach because you have not been training whole-heartedly or eating properly; you have been scheduling other ‘important’ appointments; you have a nagging injury (are you doing your rehab exercises?) or health problem (most likely exercise can help that); or plain laziness. If you don’t care about your goal, then tear it up, you won’t ever achieve it. If it is important to you to achieve, you will find a way to make it happen! Always, when you tap into your passion to achieve something, it will come to fruition. It’s that simple. Challenge yourself to have the "Ironman or 5K Spirit" to reach your goal, "even if they have to roll you across that finish line.” (Jon Blais - ALS sufferer)

This week, do what it is you think is impossible, yet you want the rewards too much to quit. I wanted to run today for those with arthritis that cannot enjoy activity. Who would have known I (a sprinter) would decide to start conditioning my body to run a Half Marathon? (I also plan on going to the next Ironman in Kona…to cheer on the athletes and it’s a great reason to go home.) In my pursuit to help someone else, I have discovered the activity I thought I detested for cardio-vascular activity, is an activity I have become “hooked on”. Take control of your mind so that it doesn’t get in the way of you reaching your goals!

~Exercise Your Passion For Life!

Top 10 Reasons Why You Should Exercise With Arthritis

Arthritis is not a disease that is limited to the elderly. Unfortunately, it’s becoming more and more common among the very young. But don’t fall for the myth that you shouldn’t exercise if you suffer from arthritis – it’s quite the contrary.

The American Council on Exercise (ACE) has 10 reasons why you should exercise if you have arthritis:

1. Flexibility training helps improve your range of motion and reduces stiffness in joints. Just think of how stiff you are in the morning.
   
2. Walking and other low-impact cardio activities help improve your overall fitness and ease the psychological and emotional pain often tied to arthritis.
   
3. Exercise makes your muscles stronger and helps with mobility, allowing you to accomplish daily tasks with greater ease. The easier it is to move around, the more likely you are to be active.
   
4. Weight-bearing exercise, such as walking, increases bone mass, which helps reduce your risk of developing osteoporosis over time.
   
5. Arthritis often negatively affects balance, posture, and coordination, while fitness drastically helps to improve all three areas.
   
6. Excess weight puts a lot of unnecessary stress on your joints, making the symptoms of arthritis even more grueling. A sensible diet and a regular workout regimen are key to taking the extra load off of your joints.
   
7. Exercise reduces stress, which often worsens the symptoms of arthritis.
   
8. Because arthritis is a degenerative condition, people who have if often feel down in the dumps. Fitness helps people look at life in a more positive light.
   
9. Achy joints make sleeping difficult, if not impossible. Regular exercise helps induce deep sleep.
10. Arthritis often leads to a sedentary lifestyle, which is linked to heart disease and diabetes. Regular fitness drastically reduces your chances of both conditions.
    
    

~Exercise Your Passion For Life!

Make A Difference This Month

This month provides a fantastic opportunity to make a difference in the lives of those that suffer from arthritis. The Arthritis Foundation has organized an event, “Jingle Bell Run/Walk for Arthritis” which will raise money to help people with arthritis.

Chances are you or someone you know has arthritis. It causes pain, stiffness and sometimes swelling in or around joints. This can make it hard to do the movements you rely on every day for work or taking care of your family.

If you are a resident of San Diego County, I invite you to help others that have difficulty maintaining the active lifestyle we are fortunate to enjoy. I ask you be active for those that cannot be active. Either click on this “Jingle Bell” logo to register to participate as a runner/walker or to contribute in honor of someone with the disease.

If you do not live in San Diego, follow this link to find an event in your state (you are also able to contribute at this site in honor of someone that suffers from the disease):



The number of Americans with arthritis or chronic joint symptoms is staggering and requires attention:

• 1985 - 35 million
• 1990 - 37.9 million
• 1998 - nearly 43 million (1 in 6 people)
• 2006 – 46 million (nearly 1 in 5 adults)
  
• Arthritis is one of the most prevalent chronic health problems and the nation’s leading cause of disability among Americans over age 15.
• Arthritis is second only to heart disease as a cause of work disability.
• Arthritis limits everyday activities such as walking, dressing and bathing for more than 7 million Americans.
• Arthritis results in 39 million physician visits and more than a half million hospitalizations.
• Costs to the U.S. economy totals more than $86.2 billion annually.
• Arthritis affects people in all age groups including nearly 300,000 children.
• Baby boomers are now at prime risk. More than half those affected are under age 65.
• Half of those Americans with arthritis don’t think anything can be done to help them.
• Arthritis refers to more than 100 different diseases that affect areas in or around joints.
• Arthritis strikes women more often than men.

Overall arthritis:

• Women - 24.3 million of the people with doctor-diagnosed arthritis
• Men - 17.1 million of the people with doctor-diagnosed arthritis
  

With this information, and this being the month in which the Arthritis Foundation is actively seeking your help by giving you the opportunity to put your enjoyment for activity to fruitful use for others, I will spend the remainder of this week providing some insight, dispelling myths and providing exercise tips for the disease called “Arthritis”.

Please share this information with those you care about.

It's Monday - Get Motivated!

The “F” Word And Exercise

“Today I will leave my stopwatch, goals, and work ethic at home and try to recapture the fun that is in exercise.”

We all forget about the fun part.

It’s understandable that fun can be the last thing on your schedule when your body fights your mind (or visa versa) to go to the gym, aerobics class or running/cycling trail when it feels drained from a long day at work, or has not quite overcome the shock of the alarm clock blaring for you to get out of bed. When the mantra of “gotta, gotta, gotta” is what gets you to move to start your workout (gotta do this, gotta lose weight, gotta build these muscles), all the fun is taken away.

Do you remember when you were a kid and you would run and jump just because you could run or jump? You didn’t think about how fast or how far you ran, you just ran because you felt like doing it. (Although, I used to tease my friends just so they would chase me because I loved to outrun them, and I did.) Yet, notice, “because you felt like doing it.” That was the way to experience the pure fun and joy of being alive. You didn’t do it because you were trying to accomplish something or you had a long-term goal in mind.

When you take the fun out of what you are doing, exercise becomes obligatory and work. If you can find the fun in your workouts, you’ll be much more likely to keep going.

Have fun today!

~Exercise Your Passion For Life!

Falling For Footwear

Perhaps that could also read, "Footwear For Falling"....

As you know, one of the reasons it’s important to have proper-fitting athletic shoes is to minimize your chance of injury, especially a fall. Keep in mind, the importance of the proper-fitting shoe extends to everyday shoes, as I realize many of you do not work in athletic shoes like I do.

As mentioned, footwear has a role in minimizing your chance of a fall. There are several other important factors related to foot problems that make walking difficult and make you more susceptible to falling – a medical condition, muscle imbalances, weak stabilizers, and poor bio-mechanics. Just as all feet don’t look the same; neither is how foot problems affect different age populations.

It would be easy to understand that there are over 11 million seniors – one out of every three people age 65 or older – with foot problems. That is twice the rate of the total adult population with foot problems – 43 million Americans or one out of every six adults. It was a shock to learn that the majority of those affected are women, where studies have shown 90% of the females wear shoes that are too small for their feet. (I’m still recovering from that shocking statistic. If the shoes were on sale, and regardless if they were half a size too small or not, they had to buy it!)

Selecting shoes should not be for the latest fashion (a difficult tip to accept), but for the comfort. Foot comfort is essential to maintaining your stability, mobility and safety. Don’t get me wrong, high-heels are great (I’m 5’4” and enjoy the extra height) and I’ve sacrificed comfort for fashion many times. Yet, experience has taught me the price is rarely worth the pain (crushed metatarsals, bruised sole and lower back tightness). I also have had the privilege to work with several people with foot problems to understand the value of comfortable shoes. It is a very hindering problem, not to be taken lightly given our feet play a large role (no matter how small they may be) in how we live our lives actively. When something as small as a blister greatly affects movement in a negative way, you’re opening the door to a possible injury. It may sound absurd, yet it’s possible.

The American Academy of Orthopaedic Surgeons have developed foot and shoe wear guidelines to help seniors prevent falls. One needs not be a “senior” to benefit from these guidelines, only pre-requisite is to have feet. Also, it is the Holiday Season and more high-heels are bound to hit the “Sale” rack and strike the pavement or dance floor.

Whether you wear heels, dress shoes, boat shoes, casual shoes, mules or Mary Janes, it behooves you to keep this in mind:

• Wear properly fitting, sturdy shoes that provide support. Be sure your shoes have a nonskid sole.

• Have your feet measured every time you purchase shoes. Your shoe size may change.

• Do not wear shoes that have extra-thick soles.

• Shoes with laces are safer than slip-ons, but keep the laces tied. Loose or long laces can cause you to fall. People unable to tie laces can select footwear with Velcro® fasteners.

• Replace slippers that have stretched out of shape and are too loose.

• If you have trouble putting on your shoes, use a long-handled shoehorn.

• Avoid high heels and shoes with smooth, slick soles. If you have a comfortable shoe that has a slippery sole, ask a shoe repair shop to add textured strips to the sole.

• Never walk in your stocking feet.

• Wear slippers with non-slip soles.

• Keep toenails trimmed.

• Women who cannot find athletic shoes that are wide enough for proper fit should shop in the men’s shoe department: shoe manufacturers make men’s shoes wider than women’s shoes.

~Exercise Your Passion For Life!

A Healthy Child Is A Happy Child

Share The Joy - Celebrate The Spirit Of Giving!

Saint Nicholas was a virtuous man who was known for his charity and philanthropic spirit. He lived in the fourth century and is best remembered for leaving bags of gold on the doorsteps of the poor.

Saint Nicholas' Feast Day, December 6th, is observed as a children's holiday in many countries throughout the world and celebrates the human kindness that helps build every community.

As the season of giving approaches, PBP Fitness, is partnering with Volunteer San Diego to help thousands of children around San Diego learn, not only the spirit of kindness, but also, as PBP Fitness believes, the power of self-confidence and self-worth.

Sponsor a Child with PBP Fitness by visiting the link below and making your donation. Through your generosity, on December 6th, 2,700 elementary school children from eight under-served San Diego County schools will realize the legend is true. On this day, the children will arrive at school to find they have all been left backpacks filled with toys and books. The children will also learn about kindness and caring.



Please join me in supporting A Visit From Saint Nicholas, and Volunteer San Diego by sponsoring a child for just $25.

Remember, A HAPPY CHILD IS A HEALTHY CHILD.

PBP FITNESS' HOLIDAY FUNDRAISER TO HELP THE CHILDREN

~Exercise Your Passion For Life!

It Starts At Your Feet - Get The Right Fit

As you may or may not know, in the kinetic-chain of movement in activities such as running or walking, your body's balance and stability begin at your feet. Your feet are the starting points of your body's contact with the environment around you and it communicates to other muscles throughout your body as you move. Proper fitting shoes makes a big difference in your performance as well as avoidance to injury during physical activities such as running, walking, or hiking. For this reason, it is important to have proper-fitting sports shoes.

Follow these specially-designed fitting facts when purchasing a new pair of athletic shoes.

• Try on athletic shoes after a workout or run and at the end of the day. Your feet will be at their largest.

• Wear the same type of sock that you will wear for that sport.

• When the shoe is on your foot, you should be able to freely wiggle all of your toes.

• The shoes should be comfortable as soon as you try them on. There is no break-in period.

• Walk or run a few steps in your shoes. They should be comfortable.

• Always relace the shoes you are trying on. You should begin at the farthest eyelets and apply even pressure as you a crisscross lacing pattern to the top of the shoe.

• There should be a firm grip of the shoe to your heel. Your heel should not slip as you walk or run.

If you participate in a sport three or more times a week, you need a sports specific shoe. It can be hard to choose from the many different types of athletic shoes available. There are differences in design and variations in material and weight. These differences have been developed to protect the areas of the feet that encounter the most stress in a particular athletic activity.

Athletic shoes are grouped into categories. Among those are running, training, and walking -these include shoes for hiking, jogging, and exercise walking. Look for a good walking shoe to have a comfortable soft upper, good shock absorption, smooth tread, and a rocker sole design that encourages the natural roll of the foot during the walking motion. The features of a good jogging shoe include cushioning, flexibility, control and stability in the heel counter area, lightness, and good traction.

It's the end of the year, be sure to put those new proper-fitting athletic shoes on Santa's List.

~Exercise Your Passion For Life!