Improve Your Mood With Better Posture

Improving posture for better movement, reducing pain, and avoiding injuries are all well addressed, but what about improving posture to improve mood? Depression statistics continue to climb affecting adults and children. To a great extent depression treatment has centered on medication or behavioral therapy without much focus given to movement, or more specifically to posture, but that is beginning to change.

One study evaluated energy levels, a proposed indicator of depression, on body posture. University students were asked to rate their general depression and subjective energy levels, and were then randomly divided into two groups. One group was required to walk in a slouched position, the other to skip with a swinging cross-arm action.

After their initial activity, they each ranked their subjective energy level, then switched activities, and once again ranked their energy level. Not surprising, skipping significantly increased their energy level and the slouched walking decreased energy levels. Imagine yourself skipping, swinging your arms, head up – did your energy level change just thinking about skipping? These students reported that skipping not only made them feel more energetic, but happier, more positive, and even evoked happy childhood memories, whereas the slouched walking made them feel sad, lonely, isolated, sleepy, or even “zombie-like”.

Positive thoughts and feelings are easier to create in an upright position. Even evaluating the mood of a stick figure can be impacted by its posture. A straight, upright figure is judged as having the most positive mood while a figure displaying a bent over position with forward head and shoulders is rated as having the most negative emotions. With our overall decrease in physical activity and increased amount of time spent sitting hunched over our computers or personal devices, this “depressed” posture is where we spend so much of our time.

So “keep your chin up”, it is not only a sign of good posture, it might just improve your mood.

Here’s a tasty way to serve up fresh green beans. Smokey bacon and tangy mustard give these tender-crisp green beans memorable flavor. This side dish pairs perfectly with steak or chicken on the grill or alongside a lettuce wrapped burger. Enjoy! 

Servings: 6 

Here’s what you need…

• 2 lbs green beans, trimmed
• 6 slices bacon
• ½ cup yellow onion, sliced
• 2 Tablespoons apple cider vinegar
• 2 Tablespoons whole grain mustard
• ½ teaspoon sea salt
• ¼ teaspoon black pepper

1. Bring a large pot of water to boil. Add the green beans and cook for 5 minutes. Drain the beans into a colander and place under cold water for 20 seconds. 
2. In a large skillet, cook the bacon until crispy over medium-high heat. Remove the bacon from the skillet, leaving the bacon drippings, and chop into 1-inch pieces. 
3. Return the skillet to medium-high heat and cook the onions in the bacon drippings for 5 minutes, or until tender. Reduce the heat to low and add the vinegar, mustard, salt and pepper, stirring until fully combined. Add the green beans and the bacon pieces and mix well. Serve and enjoy!

Nutritional Analysis: One serving equals: 158 calories, 8g fat, 12g carbohydrate, 6g fiber, and 10g protein. 

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

Train Like Cubs Ace Jake Arrieta At Pumps Fitness!

Pumps Fitness is one of the only training studios in Northwest Indiana that offers personal training and group classes in Mat Pilates and also Pilates Reformer. According to Cubs pitcher Jake Arrieta, adding the reformer (a versatile piece of pilates equipment) to his training helped him turn in a historic season in 2015.

 

Here is an excerpt from the article "The Revenant: How Jake Arrieta came back from the baseball dead." By SI writer Tom Verducci.

"One day after the 2013 season Brittany and Jake were leaving a French bakery in their hometown of Austin when he noticed a Pilates studio next door. Arrieta has always been a workout omnivore, devouring any discipline that will make him better: yoga, Olympic weight training, visualization, sports psychology.... Pilates? Sounded interesting. Arrieta figured he would take one or two classes a week. He walked into the studio and signed up for a class with an instructor named Liza Edebor. 'I pitch for the Cubs,' he told her.
 'Oh, that’s great,' she said. 'I never heard of you. Let’s see what we can do.'

 In the first half of the 20th century German-born Joseph Pilates developed a series of controlled movements to improve strength and flexibility throughout the body. Many of the movements involve the use of pulley systems on a machine called a reformer. After Arrieta’s first session with Edebor he told her, 'We need to train together. This is life-changing.' He took sessions three times a week. He ordered a custom-built reformer for Wrigley Field and put it in the only space available, a cramped storage room that doubled as manager Joe Maddon’s media interview room. Last season Maddon conducted media briefings while Arrieta ground through his Pilates workout just a few feet away. In the off‑season Arrieta turned his Austin garage into a Pilates studio. Edebor trained Brittany and Jake there for an hour and a half six days a week, starting at 6 or 6:30 a.m. 'Jake went from a regular-sized athletic guy to just ripped,' Edebor says, 'and the only thing we did was Pilates.'

 'It’s an incredible experience,' Arrieta says. 'Pilates has been around a long time but maybe was taboo in this sport. I think it’s only a matter of time before you see a reformer in every big league clubhouse.' The Cubs finished remodeling their clubhouse facilities this off‑season, giving one of the game’s most cramped quarters the second-largest footprint in baseball, behind only the Yankees’ facilities in square footage. The new Wrigley digs include a room devoted to the latest in training devices. It is known as the Arrieta Room. More reformers are on the way.

 'What I noticed from Pilates last year was that I have much better control of my body,' Arrieta says. 'I repeat my delivery consistently. My balance is much improved. And the mental and physical toughness Pilates requires to complete movements the correct way have directly helped me on the mound.' 

About two hours before every start Arrieta climbs on his reformer. He runs through a progression of movements designed to awaken and stress parts of his body for competition: obliques, lats, shoulders...."





Pilates is being used as a crucial adjunct to traditional strength and conditioning training throughout many professional sports. Here are some other professional athletes that use pilates to improve their performance: Tiger Woods, Kobe Bryant, Lebron James, Olympic Volleyball Champs Misty May-Treanor and Kerri Walsh, and Matt Forte to name a few.


Looking to get ready for the upcoming season, or want to improve your current performance? Click here or call now (219- 548-3480) to train like a pro and  set up a session of expert instruction by our Pilates trainers at Pumps Fitness. 

Monthly Client Spotlight!

SPOTLIGHT ON……  Ted Hrabota!

September 2015!!

Hi, I'm Ted Hrabota. I am a 66-year-old retiree who has lived in Valparaiso for the last thirty years. I have always been interested in sports in one way or another.  It all began with Little League Baseball, then on to high school and college football. I even found time to fit golf in once in a while. When I turned 18, I became very interested in umpiring and began officiating softball games in the area. I umpired for the next 40 years. I also coached summer softball leagues for over 25 years and coached high school softball for 13 yrs. So as you can see, I stayed quite active in sports for a majority of my lifetime.

     

About 10 years ago, I started loosing the feeling in my feet and hands. This condition is commonly known as neuropathy.  The doctors were unable to determine what the exact cause of my condition was so it was suggested to me that I take a trip up to Mayo Clinic in Rochester, Minnesota. After 3 days and a whole battery of tests, it was determined that I had spinal stenosis, which is basically calcium deposits built up on the spine and pressing against the spinal cord.  My spinal cord was being compressed in four different places and not allowing it to move. Surgery followed one week later and then the long road to recovery. The first year, I was only allowed to lift 7 lbs.  The second year, I was up to 15 lbs. Then I was allowed to start physical therapy.  Physical therapy wasn’t as effective as it could have been because it did not take into consideration the problems that I still had with my neuropathy.

     

This is where Pumps steps in. My wife had taken a boot camp class with Ian at the Valpo YMCA. She told me that Ian had told the story of his own recovery from surgery and might be able to help me. Ian understood exactly what problems that I was encountering during my rehab and took all of them into consideration as he proceeded to help me in getting back to a much more normal and functional life than I had been leading prior to coming to Pumps. My strength has been returning at a steady rate and Ian has also worked extensively with my balance, which has been impaired due to my neuropathy.

     

I just recently was able to take advantage of Ian as a RESET practitioner.  He was able to help me after I did something to injure a muscle in my left hip and I was unable to perform many of my exercises. I am moving well now and ready to get back to training once again.

     

I would like to thank Ian and Pumps Fitness for helping me to get to where I am today.  I am leading a much fuller life because I now am able to do much more for myself.  I’m stronger, both physically and mentally, and my family and I are grateful for it.

Move With Confidence

Improve your balance

Courtesy of the Mayo Clinic Health Letter

www.healthletter.mayoclinic.com

Lately, you just don’t feel as you used to. You feel a little less “solid” when walking from the house to the garage. And you’ve been avoiding that uneven bit of sidewalk in front of your favorite bakery. It bothers you, but you figure feeling a little off balance is a part of getting older.

Balance and aging

            You’re certainly not alone. According to the Centers for Disease Control and Prevention, about three-quarters of older Americans have problems with balance.

Balance involves your ability to control your center of gravity over your base of support.

When standing, your base of support is your feet, whether it’s one foot on the ground or two, or maybe two feet and a cane.

            As you age, some of the systems involved in maintaining your balance and stability go through changes.  Your vision may decline – things become a little more blurry, depth perception is reduced, contrast between objects is lower, and you may have more difficulty seeing in the dark.  Changes also occur in the way your muscles respond to nerve signals, and a decline in physical activity can result in loss of muscle strength.  Reduced speed and muscle power can make it harder to adapt to situations that challenge your balance, such as treading on an uneven surface.

Conditions such as arthritis or Parkinson’s disease can make you less secure on your feet.  Poor posture and certain medications also may affect your balance, as can joint injury or surgery.

            Balance exercises can benefit anyone, especially older adults.  Strengthening and maintaining your balance can help you live more actively and confidently. 

            One of the biggest benefits of improving your balance is a decrease in your risk of falling.  Falls are a leading cause of injuries in older adults.  Some falls can be fatal, while others may result in considerably limited freedom and mobility.  Good balance also makes it easier for you to move around and accomplish tasks.

Staying Fit

            Fitness is a big part of successful aging and balance exercises are a key component of any older adult’s fitness routine.  When combined with strength training, balance exercises can help you build muscles around your joints, making them more stable and your balance more sure.  People who do balance exercise also have greater mobility. 

            Almost any activity that keeps you on your feet and moving is helpful in maintaining good balance in addition to stimulating muscle and nerve communication that increases your coordination.

            One of the best ways to build balance is by walking – really a two-for-one when you consider that you’re also getting aerobic exercise.  Walking keeps your leg muscles strong and reinforces balance.  The more you walk, the better your balance will be and the more you practice you’ll get at catching yourself when tripping, changing direction quickly and stepping along uneven pathways.  Sturdy, comfortable shoes are a must, and it’s important to do your best to avoid hazards that are likely to make you fall.

Balance exercises

            A number of studies have shown that certain simple exercises can markedly improve your balance.  You can do these anywhere as long as you have something steady to hold on to, such as a kitchen countertop or sturdy chair.  Exercises might include shifting your weight from one foot to the other, standing on one foot, walking your heel to toe, or purposely lifting your leg forward and holding it for a second as you walk ahead in a straight line.

            As your balance improves, you can progressively increase the challenge to your balance.  Instead of holding on with both hands, you might switch to one hand, then just a finger and eventually perform the exercise without holding on to anything.  Other progressive challenges include standing on a pillow while doing the exercises, and then doing them with your eyes closed.

            Strengthen your lower body by doing back and side leg raises while holding on to a chair.  For and additional challenge, add a resistance band or some ankle weights.

Brushing your teeth while standing on one foot helps build balance

            If you have trouble keeping your balance while standing or you have other medical conditions, talk with your doctor before beginning any exercises.  A physical or occupational therapist can help you learn them in a safe environment so that you can move on to doing them on your own.

Tai Chi

            Practicing tai chi also has been shown to improve balance and reduce the risk of falling in older adults.  Tai Chi, which originated in China as a martial art, consists of a series of graceful movements that help improve your stance and coordination.  The movements flow into one another, and you practice them slowly, with great awareness, while breathing deeply.  You’ll learn how to move more fluidly and with greater intention.  You may also gain more confidence in your movements. 

            Finding an experienced instructor with a gentle approach is your best bet for reaping all the benefits of tai chi. Many community centers and most private gyms offer tai chi classes especially tailored for older adults.  You can also rent or purchase DVDs or read books on tai chi, although it may be more difficult to learn the movements that way.

            Regardless of the format, look for the instruction that’s geared to your age group or activity level.  Start slowly and work your way up.

             If you don’t have the time or inclination to pursue structured balance training, don’t fret.  You can achieve better balance by incorporating many balance exercises into your daily activities.  In fact, a study that compared people who engaged in balance-enhancing activities whenever the opportunity arose with people involved in a structured balance training program found that while both groups achieved greater balance and strength, the first group did slightly better.  In addition, more people in the spontaneous group stuck with their exercises longer than did those in the structured group.

            Following are some ways to incorporate balance training into your everyday life.  Make sure that you have something nearby to hold on to until you become more comfortable with these exercises:

·      Talk on the phone while standing with one foot directly in front of the other, heel to toe.

·      Carry a tray or drink while slowly walking heel to toe.

·      Brush your teeth or wash dishes while standing on one foot.

·      Squat down rather than bend over to open a drawer or pick up an item.

·      Carry the groceries from the car to the porch while walking sideways.

·      Stand up and sit down without using your hands.

Strengthening your balance in naturally occurring settings may also better prepare you for moving in the context of the real world. Let us help you improve your balance, strength and well being.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com