From the Inside Out: Core Strength & Posture

This little cartoon presents an interesting picture doesn't it? Amazing that after millions of years of evolution, our structures might be seen to be "de-volving" instead of evolving. With all our modern technological inventions, and the time we spend sitting to enjoy them, our bodies are less and less able to manage daily functional tasks with ease and efficiency.

On Alive! Bodies in Motion on July 22, I had a great conversation with Marie-Jose Blom, master Pilates educator, where we talked about how important it is to develop and maintain good core strength and posture. Important not just for the obvious aesthetic appeal, but for our overall health and wellbeing. People so often confuse "cut" abdominal muscles for core strength - and that couldn't be further from the truth! Our core is made up of 4 very specific structures (transverse abdomial muscle - deep layer of the abdominal wall or "corset"; the multifidus muscles - deep "anti-gravity" spinal muscles or "the spinal zipper"; the pelvic floor and the respiratory diaphragm.) which need to be trained in a particular way. You cannot simply "crunch" your way to great core stability! In fact, Marie Jose has replaced the term "working out" with what she figures is a more apt description of what has to happen to train the core..."working in!"

And no matter whether you are looking at core stability or posture, breath always has to be a part of the equation. The respiratory diaphragm is as much a postural muscle as it is a respiratory muscle. When good ventilatory function is impaired somehow - then posture, respiration and movement function are impaired as well! Marie Jose postulates that due to the nature of the deep core - muscles that are required to work at a low level ALL the time - they could in fact be classified as aerobic muscles. So we're back to breathing again - breath is the platform upon which posture, core abilities and functional movement rest.

Marie Jose recommended a great book for anyone interested in postural information. I often recommend it to my clients as well. "The New Rules of Posture: How to Sit, Stand, and Move in the Modern World" by Mary Bond. It's worth a look!

Click here to hear the full interview!

Running Smart!

I loved talking to John Stanton this week on Alive! Bodies in Motion. Founder and CEO of The Running Room, John gave a very human account of a journey from being an overweight, heavy smoking executive to a man who runs marathons and inspires people all over the continent to improve their health by getting active.

"Start slowly and enjoy what you're doing." John suggests that a lot of people who have a negative experience with running are probably starting out too fast. He recommends starting with 1 minute running to 1 minute walking briskly for the first week. Over the next 10 weeks, gradually work up to 10 minutes running with 1 minute briskly walking. And the brisk walk is important! It changes the length of your stride and the muscles you are working - so when you start running again, you've had a real rest (more than you would get if you simply slowed your jog or "shuffled" for a minute.)

John figured that one of the big reasons people don't start exercise when they are out of shape is the fear of embarrassment. His suggestion is to get out and find something you enjoy and to find a group to do it with. The group takes attention away from individual insecurities and offers a kind of accountability to keep you doing what you've set out to do.

And he talks about posture and breathing too! Core strength and great posture will make you a better runner! A note though - make sure you are not "gripping" your abdominals or bracing your ribs. This kind of holding can make breathing difficult - and you'll end up with your shoulders around your ears - or an interesting lack of stamina!

My guests on Alive! Bodies in Motion have been unanimous in one thing - to begin your path of finding better health - go and find some kind of physical activity that you ENJOY doing. If you love it, you'll be more likely to do it again and again - and CONSISTENCY is the name of the game.

Embody Your Movement - Love the Body You Live In!

On today's Alive! Bodies in Motion show, I had a great conversation with Eric Franklin; dancer, movement educator, author and founder of the Franklin Method. We discussed how we can use one simple tool to feel better in our bodies. Imagery! It's portable, we don't need any equipment and it costs us nothing! And yet, by playing with it, especially in the things we do everyday like walking, sitting, standing and even breathing, we can quickly begin to feel better in our own skin!!

Eric outlined a couple of simple principles for us. An image works when it is a clear picture. Whatever you are imagining - see it, feel it, even smell it! It must be a vivid image, full of rich detail. When the image is vivid and meaningful to you, your body will respond. 

We get better at what we do most of the time - so play with things that you do regularly. We take 20,000 breaths a day - but when was the last time you practiced enjoying the breaths you take?  Feel the freedom of your gait as you walk, enjoy the ease in your shoulders as you work at your desk. You can use imagery anywhere, anytime!

Eric has some wonderful aphorisms that he uses in his training:
~ Embodying function improves function.
~ Balanced mobility creates stability.
~ Don't solve problems; experience solutions.
~ If you want to change your body, first change your mind.
~ Your flexibility is only as good as your alignment permits.

And my personal favourite...
~ The best image is the one that discovers you.

Change your thoughts to change your body!!
You can hear my interview with Eric Franklin on Alive! Bodies in Motion on VoiceAmerica's Health and Wellness Channel.

Flow Into Fitness Symposium

For You Movement Educators out there - check this out! (From my Colleagues at Ottawa U!)

LEARN TO BE A ‘FLOW IN ACTION’ EDUCATOR


Join us for a series of interactive workshops/presentations based on the philosophy of fluid movement and experiencing flow in action. Come learn how to use joyful physical activity to connect with children in, and out of the classroom.

This symposium is designed for: Daily Physical Activity, Physical Education, yoga, and fitness instructors.

Papers Presented in Round Table Discussion Format
Themes Include (but are not limited to):
¨ Flow in Daily Physical Activity (DPA)
¨ Flow in Elementary Physical Education
¨ Flow in Secondary Physical Education
¨ Other: _________________________


CALL FOR PAPERS FORM (Due Aug 1, 2010)
When: Thursday October 21, 2010 from 8:30 a.m. to 5:30 p.m.
Where: Harbour Castle Westin Hotel, Toronto, ON
Price: $99 for professionals, $75 for students (Before Aug 31, 2010)

Reserve your spot before June 30, 2010 to SAVE $20
by emailing Stefanie Partridge at spart033@uottawa.ca

Keynote Presenters Include:
~ Emilie Conrad, founder of the Continuum Movement Method

~ Dr. Stephen Smith, Director of Teacher Education, Simon Fraser University, Physical Education Pedagogy and Curriculum Specialist

~ Dr. Rebecca Lloyd, Assistant Professor, University of Ottawa, Fitness Education Pedagogy and Curriculum Specialist.
Space is limited to 100 people. Register today at: http://flowintofitness.ning.com/page/registration-2
For more information contact Stefanie Partridge at spart033@uottawa.ca
Sponsored by the Interdisciplinary Initiatives Grant, University of Ottawa

Open Mind, Healthy Body

In my interview today with Dr. Les Fehmi, co-author of "Open Focus Brain: Harnessing the Power of Attention to Heal Mind and Body," the biofeedback pioneer offered some tips on how we can begin developing a more open attention to improve our health and quality of life.

If you're feeling stuck in narrow attention - lurching from stress to stress and never really finding a place to release tension - try Dr. Fehmi's simple quickie exercise:

Since the hands and fingers are very sensitive and wired in to our central nervous system, they are a good place to start. Begin by looking at the thumb and forefinger on one hand. Become aware of the thumb and forefinger as you pinch them together and apart, together and apart. Begin to include the space between the thumb and forefinger in your awareness. Gradually allow the space to become as important in your awareness as your fingers. When you reach a place of awareness where the opening and closing of the space between your fingers is as important or more than the fingers opening and closing - you'll be on your way to more open focus attention. As you move back into whatever your activities for the day may be - notice what you notice! You just might like how you feel!