Find Out How Pilates Can Help Diabetics

I frequently hear news reports on how diabetes is increasing worldwide. Diabetes and its complications is now one of the leading causes of death worldwide. The diabetic must be followed by a physician for precise doses of medication, diet, and regular blood sugar monitoring. With a doctor’s consent, a regular Pilates routine can help a diabetic become healthier, alleviate and/or improve postural imbalances, raise energy levels and prolong life. Without care a diabetic would be prone to infection, nerve damage, blindness, heart conditions and kidney failure.

Both Type I and Type II diabetics both have the problem of not being able to create energy from food. Type I requires daily insulin and Type II may or may not require daily insulin.

Due to the mind-body connection while performing the Pilates exercises, there will be a reduction in the level of stress hormones in the blood stream that tend to effect blood sugar. Another benefit of the Pilates exercises is greater body awareness. Form is emphasized when performing the exercises demanding that the mind concentrate on that movement. With regular practice there is a heightened body awareness and the ability to better control stress. The end result is that most people become more mindful of their bodies and take better care of themselves.

It is common for diabetics to have a deep abdominal weakness because of the abnormal glucose metabolism. Postural alignment of the trunk and organs will be impaired. The primary emphasis of the Pilates exercises is on core strengthening followed by postural and trunk alignment. This realignment and improved conditioning will help to prevent heart and kidney conditions and glucose metabolism will improve. The postural and spinal alignment will also create a “taller” appearance.

As a diabetic learns to live with all the physical and emotional effects of this condition, Pilates can also help in the management of this disease. Pilates is not a quick-fix routine but rather a partner that goes with you on a journey into knowing your body and your mind. While Pilates can be excellent for improving fitness and/or for rehabilitation, what it has to offer is so vast, I believe that it can deliver far more than that. http://www.myfitness24-7.com/category/155411

Want To Lose Thos Love Handles?

By Cecelia Tiemann, D.C.

Its been all over the news reports that obesity and type 2 diabetes are rampant not only in the U.S., but in Europe. Although there was war declared against cancer during the Nixon Administration, it has continued rising as one of the leading causes of death. Is it because we just don’t care any more? Is it stress? Could it be that the general public is misinformed about the dangerous consequences of obesity and carrying around abdominal fat?

What are we to do? The first step would be to consult with your physician to be certain that a moderate diet and exercise program would be safe for you. Then, we begin the process of conditioning our mind to get started on this project. We have always heard that diet and exercise is recommended. Weight loss, whether with diet and/or exercise will reduce abdominal fat and improve insulin sensitivity. Exercise alone is also effective in reducing abdominal fat and improving insulin sensitivity. We need to arm ourselves with the knowledge that will motivate us to move towards our goals.

It is important to know that for best results we need to improve the oxygen intake in our body. Greater improvements in oxygen intake along with diet and exercise are associated with significant reduction in abdominal fat. It is also essential to realize that as your metabolic rate increases, your ability to metabolize toxins, move fluids through your body and eliminate waste also improves. Exercising the muscles around the trunk and core is important to keep fluids moving in this area so that they do not become stagnant. Improved circulation in the area around the abdomen will keep the organs from adhering together and helps to maintain normal bowel habits. When the core muscles are weak, support for the internal organs decreases and their function is challenged. Diminished function of the core can cause the heart to work harder and result in the fluids flowing through the core to become stagnant. Diminished core function and fluid circulation through the organs increases the chances of fungal and parasite infections, constipation and the likelihood of disease and lower energy levels. (note: Two years ago when discussing colon cancer with a general surgeon, he told me that when he takes out a malignant cancerous tumor from the colon, it is a fungal mass.)

While diet alone may reduce abdominal fat, greater results can be achieved with the addition of aerobic exercise. Aerobic exercise continues to be the most recommended
exercise. Aerobic activities like brisk walking are safe, easy and require little skill or equipment and can be performed anywhere. Aerobic exercise has been proven beneficial in the prevention and management of several chronic diseases such as type 2 diabetes and cardiovascular disease. The Centers for Disease Control and Prevention and the American College of Sports Medicine concluded that every U.S. adult should accumulate 30 minutes or more of moderate intensity physical activity on most, preferably all days of the week. Further, it is recommended that every 6-8 weeks, you need to modify your program in order to stimulate your body and progress to the next level. When choosing new exercises for your program, always begin your routine by placing your most challenging exercises at the beginning. New exercises can be the use of simple resistance bands, hand weights or circuit training. These exercises can increase lean body mass which have been associated with improved insulin sensitivity and improved resting metabolic rate.
http://myfitness24-7.com/

I'm Getting Motivated to Work on My Abs

I've been psyching myself out so that I can start specifically targeting my abs. All the late nights, stress and random dieting have taken their toll. The "love handles" are out of control.
I am certain that alot of us already know that the spare tire around our waist is an indicator of insulin resistance. Meaning that you are headed toward diabetes type 2. Not just that but
when the core muscles are weak and have abnormal movement, the heart has to work harder and the fluids flowing through the core area can become stagnant. With improper function in the core and stagnant fluids sitting around the organs, there is increased risk of fungal and parasite infections, constipation and increased risk of other diseases appearing. At the same time energy levels continue to decrease. YIKES! What a mess! Aerobic exercises such as walking
30 minutes daily can help http://www.myfitness24-7.com/product/01871350166 or
an aerobic routine http://www.myfitness24-7.com/product/634991204422 can give me some variety so I can vary my exercise routine.

Stress and Dieting, A Losing Combination

I don't know about you, but when I'm stressed, its tougher for me to control my weight. It is a complex situation. I have hundreds of things I have to do and eating is a low priority. So I often fail to plan my meals properly. So much for eating 4-5 small meals a day.

This brings me back to Dr. Lynn Brown's CDs, DIET TALK, where she discusses all the compelxities of eating, eating behaviors, etc.

http://www.myfitness24-7.com/product/Diet

Diet Talk is a four-CD set of 56 concise, spoken essays encompassing most weight management topics. The articles are based upon Dr. Brown's NPR syndicated radio series, Diet Call. And, as with all of Dr, Brown’s CD, she is the speaker. Topics are: The Intentional Weight Management Approach, Apples and Pears, Avoiding Burnout, Avoiding Stress, The Basic Rules of Dieting, Becoming a Lifelong Dieter, Becoming an Assertive Person, Becoming a Positive Person, Being Tired and Working on Weight Loss, Bingeing, Body Acceptance, Controlling Your Appetite, Dealing with Other’s Insecurities, Determining What You Believe About Your Thin Future, Developing Your Philosophy of Food, Dieting and the Office, Dining Out, Discovering Your Past and Changing Your Future, Eating Environment, Eating Speed, Family, The Fear of Becoming Thin, Forgiving Others and Forgiving Yourself, Four Areas of Modification, Fundamental Truths, Getting and Staying Motivated, Getting Back on Track, Getting Out of the Dieting Slump, Handling Stress, Heredity, The Importance of Regular Eating, The Importance of Water, Lose Weight Without Dieting, Making Appropriate Food Choices, Maintenance Tips, Monotony Versus Variety During Weight Loss, Perfectionism, Plateaus, Practical Tips, The Problem of Overeating, Psychological Wellness, Relapses, Reprogramming Eating, Self-Awareness, Self-Defeating Weight Management Behaviors, Self-Growth, Shedding Your Secrets, Strategies for Successful Dieting, Surrounded By Food, Surviving Food Shopping, Taking Responsibility For Your Weight Loss, Thin, Fat People, Weight Loss and Parties, Why People Regain Lost Weight, Words of Wisdom and Your Changing Body. Disc 1 (47 minutes) – Disc 2 (47 minutes) – Disc 3 (45 minutes) – Disc 4 (42 minutes).

More People With Belly Fat Than Ever

I have never seen so many people with fat accumulation around the belly. Could this be because of the kinds of foods that we are eating or just plain lack of exercise or both? And, yes I have noticed there are more diabetics than ever.

There is tons of research currently being done to try and ameliorate this problem. This is a complex problem because not only are we looking at diet and exercise but we also have to consider stress levels, hormones and medical histories.

However, exercise seems to handle a great deal of the problems dealing with belly fat and diabetes. A simple walking plan of three times a week can result in a reduction in belly fat and fat around the internal organs. This is a dangerous condition since it can also read to coronary disease. Following is a paragraph from an article I found in Journal of Applied Physilogy, Vol.99 of October 2005:
"Continued physical inactivity in a sedentary middle-aged overweight population led to significant gains in visceral abdominal fat over a relatively short period of time (6 mo). This finding emphasizes the high cost of continued physical inactivity for sedentary, overweight adults. Even a relatively modest exercise program, consistent with the activity recommendations from Centers for Disease Control and American College of Sports Medicine prevented significant increases in visceral abdominal fat."

Although the article refers to the middle-aged population, I believe that it also applies to the younger population since there is rampant obesity and diabetes there too.
I really wonder, "What are we doing to ourselves?" Has health and fitness been placed on the back burner to be prioritized sometime later when we have more time, when we feel like it,
when we are not so stressed, when we pay off our credit card debt, when we make more money, when we get the new workout outfit, etc. etc. etc.

I recommend that you start with as little as 8-10 minutes a day of some sort of exercise.
Try the exercise videos with short exercise segments designed for busy people who don't have time to exercise. Try walking, it is easy and just 20-30 minutes three times a week can bring you tremendous benefits.
C. Tiemann, D.C. - http://www.myfitness24-7.com/home

Who Else Wants To Know About Kettlebells?

Yeah, I know, Kettlebells have been around for a long time, especially in Russia. What I am wondering is, could this be the beginning of a new movement? Kinda like the way Pilates started? Pilates had been around for many decades before it finally took off. Could the same thing happen to Kettlebells? Will this be the next exercise the celeberties like Cameron Diaz,
Demi Moore, etc. will be doing to get/stay in shape? I don't know about you but I'm not particularly crazy about the name. But, I am excited and can't wait to see what it does to my body. I found the following article interesting:

How To Stop Being The Average American!

By Dr. Wendy Schauer, DC, RKC On February 24, 2006

Break Out of Your Box! The average American lifestyle goes something like this: We drive to work in a box, we sit for 8 hours inside a box (affectionately referred to by some as a cubicle), we drive home in a box, then we sit in front of our box TV (and if we’re really doing well in life it’s actually more of a flat rectangle), we throw a box dinner in the microwave and then go hop in our box bed for sleep. This cycle continues day after day, week after week. Some may try to vary the routine or change their state of mind by drinking an alcoholic beverage or eating tons of sugar, but this will never give them the feeling of well-being that good health and fitness can provide. There is just no way that an overweight body which is oxygen-deprived can be happy. No wonder we are a country of fat, exhausted, and depressed people. WE HAVE TO BREAK OUT OF OUR BOXES! Oh I have had my own moments of being fat, exhausted, or depressed. At times I would be out of breath just going up 14 stairs to the second floor of my home. How depressing is that? Well, I didn’t remain in that condition forever, and I much prefer my life now - fit, energized, and happy. Believe it or not, a large part of the answer to my troubles was discovered with kettlebells and the multiple health benefits they provide. Not Your Average Exercise There is no other exercise out there that tones your body like kettlebells do. They provide a unique combination of strength and cardio exercise to build endurance and stamina like no other workout. It is hard not to feel good when your body is being pumped full of oxygen and you are using muscles like they were meant to be used. I dare you to come to one of my classes and then tell me you’re depressed afterwards - it’s simply not possible! I have exercised my entire life but I have never felt so fully alive until I started working out with kettlebells. I tried the gym, but I didn’t find what I was looking for. The treadmill did nothing for me and was boring. I lifted weights but noticed no change in my muscles. I began lifting more but my muscles were still nowhere to be found, and it certainly was not helping my back pain or energy level. Now understand, I’m not trying to knock the gym… but for me it just wasn’t the right answer, and I know I am not the only one out there with the same story. I started working with the kettlebell in November and by December my back pain was gone and I felt more energetic than I had in years. I continued my routine and soon I was getting muscles all over. My abdominals were stronger than I could ever imagine. I could see and feel the fat melting away. My body became strong, supported, and erect, not the floppy mess that it was. I am now able to use my body to the fullest, and my energy is through the roof. This allows me to see my chiropractic patients until 6:15 at night and then I teach a kettlebell class for an hour, four nights a week. I have more energy now at 40 than when I was in my twenties. Results in the Real World Tiffany is my 20-year-old receptionist and is very fit. She usually goes to the gym five nights a week and works out for two or more hours. She heard the buzz about kettlebells and their butt-kicking potential but was very skeptical -- they looked too simple and unassuming. After all, she had a trainer at her gym who would put her through what was supposed to be a gut-wrenching workout – one that would leave her ‘feeling the burn’. But afterwards she felt no increase in energy and wasn’t even sore. She then took my hour-long kettlebell class and said she had never worked out so hard in her life. She realized that she had used muscles for the first time that she never even knew existed. Putting a load on your muscles over time builds stamina and endurance. The body is now able to tolerate activities of daily living with ease. Instead of lumbering up the stairs and being out of breath you will be able to run up them with energy to spare. The ballistic nature of kettlebells is what gives you the power, strength, and stamina to get through your day. To raise the kettlebell over your head repeatedly you have to use all your muscles and cardiovascular endurance. 15-20 minutes a day is all you need to give your body an amazing workout. Even if you begin with five minutes of swings a day you will start to feel changes in your body. I have a woman in my class in her early 60’s named Connie. She has never been able to do a sit-up. Never, not even as a child. She is now able to do sit-ups because she has strengthened her abs and entire body doing nothing more than swings and snatches. Pretty powerful! It was after one of my classes she got pulled over by the police for speeding. She was so excited that she could do a sit-up that she didn’t realize how fast she was going. It’s energizing to have Connie in class because she keeps challenging her body to improve. She will line up three different sizes of kettlebells and will start with the heaviest one. If her form wavers she moves to the next smaller size. She is now using her body as it was meant to be used. As she keeps up the work she will be stronger and more fit than she has ever been. A Meditative Workout As demanding as it may be, a kettlebell workout has a meditative quality to it, allowing the mind to become quiet and calm. When I am snatching the 24 kg bell I am focusing on nothing other than doing it with proper form. I focus on my breathing, my core, and my squatting position. There are no thoughts about what’s for dinner, the dirty laundry, unopened mail or tomorrow’s schedule. All of your attention is on the bell and your body. Your mind is clear and focused. Most of us have that awful monkey-chatter going on in our head. “I’m too fat, I’m ugly, I don’t make enough money, my life sucks.” In a kettlebell class your mind is clear for at least 15-20 minutes as oxygen is pumping through your body, and you are feeling more powerful than you thought you could be. Can you remember the last time you felt that? It may seem minor as you sit there reading about it, but it’s powerful to experience and begins paving a path that can quickly bring benefits to many aspects of your life. Are Kettlebells For You? You may be wondering if kettlebells can work for you. Start by thinking about exercise programs or products you have tried in the past. Now consider the characteristics and benefits of kettlebells and decide for yourself. 1. They are easy to use. You don’t have to add weight onto a machine or change elastic bands. You don’t have to know how to dance or have rhythm. Once you have learned the correct technique for two simple moves - the ‘snatch’ and the ‘swing’ - you are ready to go. There is not a big learning curve. 2. They can be used anywhere. Kettlebell exercise requires very little space. I started working out in a hallway near my living room, which was a very small area. I have worked out in my garage, the parking lot at my office, in my yard, and in a hotel room. Kettlebells are small enough to take anywhere and you can store yours under your bed, under your desk, behind a door, or in your car. 3. They are effective. You will work on your cardio, strength, and flexibility in just 15-20 minutes a day. Most of us who worked out in the gym are used to isolating muscles. When doing a bicep curl you use the bicep only and no other muscle. That’s why it takes so long to do all the exercises in a gym. With kettlebells you use all the muscles in your body to perform the exercises. There are no separate exercises because the butt, abs, legs, and arms all get worked at the same time. 4. They are challenging and fun. People stop going to the gym because it gets old. I usually will stop an exercise six months after I start because I get bored and I don’t get the changes I expected. I have been doing kettlebells four times per week for a year and I haven’t gotten bored yet. There are so many exercise choices that you never lose interest. Figure eights, cleans, clean and jerk, hot potato, lunges… the list goes on. If an exercise is fun, gives you results and isn’t time consuming you will stick with it. That exercise is kettlebells. 5. They will strengthen your weak or strained areas. I’m a Chiropractor, and recognize that kettlebells strengthened my spine and core so that I no longer have back pain. I tried pilates, yoga, weight lifting, treadmill, elliptical, bicycle, walking and aerobics --all of them worsened my pain. With kettlebells I am now pain-free. I have clients with shoulder pain, hip pain, back pain, and neck pain. Many of my patients have been to multiple physical therapists, chiropractors, massage therapists, acupuncturists some with minimal change in their pain. All have experienced improvement by using kettlebells. I got my Russian Kettlebell Certification (RKC), not just to teach the average person, but to help my patients when they had no quality of life due to pain and weakness. It warms my heart when I see someone’s life start to change. 6. They will save you money. I’m not talking about the price of the kettlebell. I am talking about the money you will save on doctor bills. When I injured my back there was an entire year when I was being seen 3-4 times per week for chiropractic adjustments, 2-3 times a month for acupuncture and twice a month for massage. That sure adds up. The kettlebell price is also very reasonable considering it will last a lifetime – you can’t wear them out! 7. They will help you break out of the box! They will prevent you from being a typical American. You will no longer be able to sit at your desk for longer than 20 minutes because you will notice how strange it feels not to move. You will begin to eat better because you will take more pride in your body. When you are pushing your body to new limits it begins to naturally crave different sources of fuel. You will be fit, energized and happy because your body will be functioning at a higher level. The Power to Break Out of Your Box How can kettlebells change your life? They will give you power. Physically you will be stronger than you ever imagined. But you will also be amazed at the other changes in your life. I have become more powerful in all areas of my life. My business is better, my interactions with others have improved, my whole outlook on life is better. I have a sense of confidence and know I can do anything I want to. Bring on whatever life has to offer…because I’m ready. Kettlebells have given me this power. I want you to experience these same changes for yourself. It’s time to pick up your kettlebell now and stop being the average American! Disclaimer: The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here. Consult with your physician before starting any exercise program.About The Author:Dr. Wendy M. Schauer, DC, RKC, FICPA, is the President of Community Chiropractic, PS and Co-Founder of Abundant Fitness Center, PS in Olympia, Washington. Dr. Wendy is available for speaking engagements as well as radio and television interviews. She can be reached via her website http://www.AbundantFitnessCenter.com or by phone at 360.556.6633.