In December of 2011, CNN reported some of the top fitness trends that we can look forward to in 2012.  We are proud to say that we are ahead of the trends.  

Educated, Certified, and Experienced Fitness Professionals

An educated and experienced staff can adequately meet the needs of a very diverse fitness population.   At All-Access we have one of the most knowledgeable and experienced staff available to work with you!  Our collective staff has a wide range of experience in working with the young to older populations as well as experiences training athletes for improved performances, clients for weight loss, and patients for quick recovery from injury. In addition to an experienced staff, the AAFA personal trainers are Certified Strength and Conditioning Specialists through the National Strength and Conditioning Association.  The trainers will design a comprehensive program that will assist in reaching your fitness goals, help you see results faster, and you will be instructed in a safe manner to prevent any injury in your exercise program!  

An Emphasis on Strength Training

All-Access is a firm believer in strength training as gaining lean muscle mass will help burn fat and raise your resting metabolic rate so that you will burn more calories at rest.  Strength training also aides in injury prevention by addressing possible muscular imbalances.  Classes such as Boot Camps and Morning Madness offer a full body strength workout that is challenging and fun.  Our personal training services that provide a direction for your strength training program, track your progress, and make modifications as needed to make sure you don’t plateau.  Our personal trainers are great motivators and keep you on track!

Fitness Programs for Children and Older adults.

Inactivity and obesity amongst the US youth has become a growing epidemic. That is why we offer a variety of programs for children including our Fit Kids and Junior Elite classes.  These classes provide a variety of strength training and cardiovascular activity that is appropriate for the age level, provides proper instruction for exercise technique, and includes fun games and competitions that keep the children entertained. It is important to be active at EVERY age and older adults can take advantage of our customized six week programs.  Our Certified Strength and Conditioning Specialists will design a program that will address previous injuries, build strength and endurance, and assist in improving the quality of life! 

It can be argued that preseason conditioning is the most important part of an athlete’s sport season.  A proper preseason conditioning program addresses general conditioning and sport specific movements.  It is vital in reducing the risk of injury and preparing the athlete to be both physically and mentally prepared for the start of the regular season.  The 3 primary components of a well rounded preseason conditioning program include general fitness conditioning/strength training, endurance training, and agility/sport specific training. 

A general fitness program will not only increase an athlete’s strength but address possible muscular imbalances that may lead to injury during the regular season.   Enhancing an athlete’s flexibility will also lead to injury prevention.  Increasing a joint’s movement capabilities can help to prevent common injuries such as ankle sprains.

A proper preseason conditioning program should also address an athlete’s endurance capabilities to prepare them for practices and competitions.  Interval training increases conditioning by including short bursts of high intensity cardiovascular training combined with short rest periods.  Interval training can train the body more specifically for the individual demands of many sports. 

The final aspect of preseason conditioning is sport specific movement and agility training.  The preseason is the perfect time to address any skill deficits that might hinder performance during the regular season.  Practicing agility drills not only helps an athlete learn to change direction faster and safer, but it improves reaction time to various visual and verbal cues. 

A complete preseason conditioning program will address the physical needs of the athlete.  With training and skill improvement, a sense of confidence is built for the challenges the athlete will face in the upcoming season.  A consistent training routine will will get athletes out of their comfort zone in order to improve themselves as well as their team.  A physically and mentally prepared athlete is a winning athlete! 

It is well known that our balance changes and declines as we age.  Vision changes, declining strength, and changes in the way our brain receives, processes, and sends signals all contribute to this inevitable change.  It is possible to halt and delay balance changes that may lead to injuries and falls by incorporating balance training activities into your regular exercise regime.   

Try these easy activities to start improving your balance TODAY!

1. Stand on one foot – practice balancing on one foot and give yourself a time goal, try for 20 seconds and increase to 60 seconds as you improve
2. Stand in “tandem” stance – stand with one foot behind the other so that the toes of one foot line up with the heel of the other foot, again give yourself a time goal
3. Add a dynamic surface – perform your usual exercises such as bicep curls or squats on an unstable surface such as a BOSU, foam pads, or dyna discs.  You can also use this same technique at home while washing the dishes or folding laundry.
4. Agility ladder drills – fun and challenging, the agility ladder will improve your coordination, balance and cardiovascular endurance with endless activities
5. Take a class that focuses on balance, core strength and posture – NIA, yoga, and pilates are great options and all are offered at All Access!!!

For additional information on how to improve balance or to have a specific balance program designed to meet your needs, contact your All Access Physical Therapist or Fitness Professional.   

Have you ever gone into a gym, looked at all the equipment, and not known what to do or where to start?  Have you ever felt uncomfortable performing exercises on your own without any supervision?  Do you need to make an appointment with yourself to make sure you work out?  Has having to exercise on your own prevented you from reaching your fitness goals?  Have you become bored with exercising in the same way because it is all you know to do?  If you have answered yes to any of these questions, I have one more for you…Have you ever tried a Group Exercise Class?

There are many benefits to becoming involved in a group exercise class.  Beyond the fun of working out with a group of people, a group exercise class provides support, accountability, and structure.  It is possible to get a more intense or harder workout because instructors are trained in how to push and motivate you.  Group exercise classes can also boost you over a plateau by offering your new ideas and working your body in a different way.  Group exercise classes reduce social isolation and allow you to develop lasting relationships with people who have similar goals. 

All Access Fitness Academy and Studio Joy at All Access offer a wide variety of group classes for you to try.  To learn how to get started contact the Fitness Academy at (508) 845-3974 or visit www.allaccessfa.com

Have you ever found yourself making a mental note of someone's posture, only later to find yourself face to face with your own slouching shoulders and hunched back as you walk past a mirror?  Unfortunately, poor posture is the norm, not the exception.  Here are 3 things you can do today to change your posture:

1.  Move More Often - Our lives require us to stay static for long periods of time.  Sitting in our cars for the daily commute.  Sitting at our desks in front of the computer.  In this instance the easiest and also the most effective things we can do is to get moving!  Stand up and move around every 15-20 minutes.  To help you remember set a timer on your computer, watch, or cell phone.

2.  Strengthen Your Upper Back - Weak upper back muscles are a leading cause of poor posture.  Starting a strengthening program will help your back to resist the bombardment of "bad posture opportunities" throughout the day.

3.  Improve Your Flexibility - Once you develop poor postural habits, your muscles and joints lose some of their usual mobility.  Investing 10 minutes a day in specific stretching and flexibility exercises will help to reverse these changes.

Speak with your All Access Physical Therapist or Personal Trainer for specific strengthening exercises to help improve your posture.

Regular exercise is an important part of effective weight loss, weight management, as well as disease prevention and improving your overall health.  Research consistently shows that regular exercise, combined with healthy eating is the most efficient and healthful way to control your weight.  In addition, regular exercise can help prevent heart disease and stroke, high blood pressure, diabetes, back pain, and osteoporosis.

Your weight is controlled by the number of calories you consume each day minus the number of calories you use each day.  Everything you do, from sleeping, breathing, and digesting your food, uses calories.  Physical activity, in addition to your usual daily activity, will help you to burn extra calories.  Balancing the number of calories you expend through exercise and physical activity with the number of calories you consume will help you achieve and maintain your desired weight.  The key to effective weight loss, weight management, and improved overall heath is to make physical activity a part of your daily routine.

There are a variety of different types of exercises or activities you can do to achieve the benefits mentioned above.  The key is to participate in a variety of activities and to do them consistently.  Ideally, you should be participating in some sort of physical activity for 30 minutes each day.  Mixing up your activities is important so that your body doesn’t accommodate to one form of exercise.  A program that consists of aerobic exercise, weight training, speed and agility activities, as well as sports participation will prevent your body from getting used to one routine, improve your metabolism, and be most effective for weight management and improving your overall health.

We know that it is easy to find reasons not to exercise:  Limited time, being intimidated by a gym or fitness facility, not knowing how to get started, lost motivation, etc.  Do not let these reasons get in the way of your health.  All Access can help you!  Email This e-mail address is being protected from spambots. You need JavaScript enabled to view it for help and suggestions.

It’s February, so why are we talking about the Rigors of Golf?  To most of us, golf is a leisurely sport that does not require a great deal of physical conditioning.....or does it?  If not, why are professional golfers involved in exercise and conditioning programs?  And why are there more and more golf specific conditioning classes or programs being offered?  The reason is golf is a physically challenging sport, and in order to play it properly, you should prepare your body for it. 

Golf season is just around the corner, despite the piles of snow still on the ground.  Now is the time to prepare your body for the rigors of golf!!!  Improving and working on your flexibility, balance, core and extremity strength, and endurance can help your game. 

Flexibility:  You need flexibility in your trunk, arms and legs in order to develop a consistently smooth swing that will also be more powerful and accurate.  When muscles are tight around your hips, back or shoulders, your swing plane will be thrown off, causing compensatory movements in your swing that may lead to a visit to the pro shop to purchase balls for the ones you lost!

Balance:  Maintaining balance during your golf shots is important as well.  It is easy to stay balanced on the driving range where you are usually hitting from a flat surface.  But out on the course, your ball may land on an uneven surface causing you to adjust your stance and reposition your club.  Having good balance during these types of shots will prevent the extreme hook or slice from occurring.

Core strength:  Without a stable core (upper and lower trunk), not only is your swing at risk, your back is as well.  Strengthening your core can prevent back injuries that may occur during your swing.  Being able to properly activate your core musculature will lend to better balance and accuracy, as well as more power during your swing.  Poor core control lends to erratic shots because the muscles cannot control your body's momentum or mechanics during your swing.

Upper and lower extremity strength:  Your legs serve to provide a stable base for your entire swing as well as to give you power during your shot.  When these muscles are not conditioned properly, the "base" becomes unstable and you lose both power and accuracy.  Arm strength is important at the wrists, elbows and shoulders.  Wrist strength allows for proper follow-through at impact.  Elbow extension strength is important for the lead elbow in order to drive through the ball with power and consistency.  Shoulder strength is important for being able to generate rotational power throughout the swing plane as well as being able to lift the club in the first place. 

Endurance:  A round of golf is generally 4-5 hours long if you are playing 18 holes.  Between the number of swings you take, the varied terrain of the course, and the amount of walking you do, you need to have good overall endurance to play the game effectively the whole round.  Participation in a conditioning program will allow you to have the endurance you need to play the game at your best!

If you are like me, the holiday season leaves you feeling frazzled, stressed and worn out.  It is hard enough to find the time to do the things you have to, never mind fitting in the 2 1/2 hours of exercise per week that the Department of Health and Human Services has recommended as a minimum guideline.  You may be thinking "there is no way I can do that."  But think again: If you are constantly on the go, have an irregular schedule and have not been exercising, you put yourself at risk for developing a variety of not so fun musculoskeletal and cardiac conditions that will make everything you do even more difficult.  Why do you think we are in business? 

There are many causes of low back pain; it can be the result of a range of conditions that affect the muscles, joints, ligaments, discs or nerves. Regardless of cause, back pain has a negative effect on the muscles which support and stabilize the lumbar spine (these muscles are collectively known as ‘the core’). This phenomenon is known as pain inhibition.

Counteracting the negative effects of pain inhibition by strengthening the core is essential to overcome chronic low back pain and return to normal function. Core exercise progression, balance activities and dynamic movement exercises all contribute to this cause.

The ‘core’ is a group of muscles which include the Transversus Abdominis, Multifidus, Internal Oblique, Paraspinal, and pelvic floor. Initially it is a big enough challenge to learn how to activate the ‘core’ muscles when lying down still! But for maximum effect therapeutic exercises must go beyond this and the muscles have to be taught how to control the position of the lower back during dynamic, everyday, movements.

It is not just the ability of these muscles to contract that is important, but also the way in which they contract; the order in which they ‘fire’. Transversus Abdominis and Multifidus in particular are what are known as pre anticipatory muscles; this means that their job is to switch on just prior to dynamic movement in order to stabilize the spine in preparation for movement.

Core Exercise Progression

Like any training program, core training needs to be within the capabilities of the individual becoming more challenging in line with improvements. Initially volitional activation of the core muscles should be practised; this is normally done in lying encouraging the Transversus and Multifidus to return to its role of stabilization prior to movement .

Once the muscles are ‘awakened’ this should be transferred to more functional positions. Functional progression is vital, there is no blue print of exercises; a ‘one size fits all’ prescription is useless. Exercises need to be individualized to meet the needs of the individual. All programmes should incorporate exercises in sitting, standing and walking ⁽¹⁾.

Balance Activities

Training using an unstable surface has been shown to increase core muscle activation ⁽²⁾. Examples of such unstable surfaces that are commonly used in recreation and rehabilitation are: physio balls, BOSU’s, foam rollers and wobble boards.

Dynamic Movement Exercise

Everyday activities involve movements which are side to side, front to back and up and down. To complete a rehabilitation programme, the core needs to be challenged in all these planes and at different speeds. Faster movements change the centre of gravity relative to base of support. This means that the muscles are required to make quicker adjustments in order to maintain stability and control of the spine.

By mastering the ability to control the lumbar spine through the application of a progressive and individually tailored exercise programme, full resolution of back pain can be achieved. The negative effects of pain inhibition can be countered and future episodes of back pain can be minimised or even eliminated.

References

1. Core Strengthening. Akuthota, V and Nadler, SF. 2004, Archives of physical medicine and rehabilitation, Vol. 85, pp. S86-92.

2. What I always wanted to know about instability training. Fowles, JR. 2010, Applied physiology nutrition and metabolism, Vol. 35, pp. 89-90.

Our muscles produce movement through the generation of force as they contract. Muscles take on many different shapes sizes and capabilities, but one thing that they all have in common is the way that they react when injured.

Damaged muscles release chemicals that cause pain which alerts the body to the stress placed upon it. Scar tissue forms around the injured area in an attempt to heal the damage.

Despite the body's remarkable ability to detect injury and heal itself, the system is not without inherent faults. The chemicals which are released during injury can accumulate and cause lasting pain. The newly forming scar tissue is less organized and less elastic than the original(1).

It is possible to facilitate a more efficient healing process through the use of soft tissue mobilization. In doing so you can return from injury more quickly and as strong as before with less risk of re-injury.

The use of foam rollers is an excellent way to help treat injured muscles; it is extremely effective and becoming more and more widely used by our patients.

A foam roller is a firm foam log about 15cm in diameter and 1.5 meters long (the black tubes you may have seen in our clinic).  It can be used for a variety of exercises which help stretch the body and activate the core, but it is arguably most useful for the massage like effects it can produce on muscles.

The foam roller can be used to produce a massage like affect; you lie on the roller with the affected muscle(s) on top. Slowly rolling over the target area using body weight to produce force mobilizes the soft tissue in much the same way that a massage would. In the picture to the right, the foam roller is being used to massage the person's hamstring muscle.

Effects of foam rolling on injured muscle

The major benefits of foam rolling on injured muscle tissue are twofold:

• Increase in local blood flow

Chemicals, toxins and debris that surround the injured area can be cleared and flushed away via increased blood flow to the area. This debris is often a painful stimulus when collected in one place so by clearing it, we can reduce pain and discomfort.

• Breakdown of scar tissue

We need scar tissue to form in order to repair the injured area; however this scar tissue has a tendency to become excessive, tight and immobile. Rolling to break down fibrous scar tissue increases the flexibility and pliability of the muscle.

Precautions of Foam Rolling

Mobilizing an injured muscle too soon could be detrimental; rolling too soon might risk re-injury or excessive scar production (2). Injured muscle needs a little time to form scar tissue and actually begin to ‘knit' the injured areas back together. 48-72 hours is usually enough time for the scar tissue to form without it starting to become too tight.  

When used correctly foam rolling will help to maximise recovery from a muscle injury, it can be used instead of, or in addition to physical/manual therapy. The use of a foam roller to aid recovery from muscle injury should be based on an accurate diagnosis; you should always seek professional advice if you are unsure.

References

1. Kolt, G S and Snyder-Mackler. Physical therapies in sport and exercise. 2nd Edition. London : Churchill Livingstone, 2007.

2. The effect of early mobilization and immobilization on the healing process following muscl injuries. Jarvinen, M and Lehto, M U K. 1993, Sports Medicine, Vol. 15, pp. 78-89.

Neck pain affects many people; it can be the result of a range of conditions that affect the muscles, joints, ligaments, discs or nerves. Frequently poor posture contributes to this problem. Postural correction exercises are therefore used in the treatment of this problem.

There are a range of posture correction exercises but they can be broadly grouped into 4 areas:

1.     Chin Tucks

These exercises aim to restore alignment of the head relative to the torso. It is common particularly in neck pain sufferers for the chin to poke forwards when standing or sitting.

2.     Breast Bone Lift

Avoiding too large a curve in the middle back can be achieved through ‘opening the front of the chest'.

3.     Shoulder Blade Squeeze

Retracting the shoulder blades prevents the shoulders from rounding.

4.     ‘Spine Neutral'

Finding the middle range of pelvic tilt helps to activate the core muscles and ensures the spine is in its most efficient position.

The spine should naturally follow a shallow ‘S' shaped curve. In this position the joints are stacked one on top of another. The muscles are orientated in their most mechanically advantageous position and there is minimal stress through the spine. Any abnormal curves will perpetuate neck pain through stress on muscles ligaments and joints.

Posture correction exercises aim to strengthen the muscles that support the spine and control the weight of the head so that normal spinal curves can be maintained.

Chin Tucks

It has been shown that neck pain sufferers demonstrate weakness and lack of endurance of the deep neck flexor muscles ⁽¹⁾. Chin tuck exercises help to restore function of the deep neck flexors and even if used in isolation can be helpful in reducing neck pain ⁽¹⁾.

Breast Bone Lift

This approach is also called thoracic extension or 'opening through the front of the chest'.  The thoracic spine (middle back) naturally has a slightly forward curve, however, where this curve is excessive it creates an imbalance between the muscles at the front of the chest which adaptively shorten and the muscles at the back which weaken.

Shoulder Blade Squeezes

Pulling the shoulder blades backwards is called retraction. Retraction exercises are used in conjunction with improving thoracic extension to reduce muscle imbalance. By strengthening the muscles which pull the shoulder blade onto the chest wall, one of which is the lower trapezius, it is possible to reduce stress on the upper trapezius. If the upper trapezius is overactive it can lead to the development of trigger points. Trigger points are tight bands or ‘knots' within a muscle they cause pain in a particular distribution and are very often factors for consideration in neck pain of any source.

Spine Neutral

Spine neutral refers to the awareness of a mid range position between maximum tilt forwards at the pelvis and maximum tilt backwards. Where people exhibit poor posture often they have a tendency towards too far forwards which creates a big arch in the lower back or too far tilted backwards as is seen in slumped posture. The position of the pelvis is key to the alignment of the curves of the spine. Improving the strength of the ‘core' muscles helps to maintain this position allowing the spine to follow the normal natural curves which are observed in good posture.

The use of posture correction exercises have been shown to improve neck pain ⁽²⁾. Not only will they reduce the stresses on ligaments, muscles and joints that may have caused the problem initially, they will also help to prevent further episodes of pain and movement restriction.

References

1. The effeect of therapeutic exercise on the deep cervical flexor muscles in people with chronic neck pain. Jull, GA, Falla, D and Vicenzino, B. 2009, Manual Therapy, Vol. 14, pp. 696-701.

2. Evidence for exercise therapy in mechanical neck disorders. Sarig-Bahat, H. 2003, Manual Therapy, Vol. 8, pp. 10-20.

According to the National Institute for Occupational Safety and Health, over 30% of employees report high levels of stress and experience associated health problems on an ongoing basis. While there are a number of reasons for the cause of stress at work, its effect frequently results in illness and injury. The common disorders ensuing from a stressful work environment include psychological, emotional, behavioral and cognitive ailments. If left unchecked, simple issues may evolve over time into serious illnesses such as cardiovascular disease.

The lack of exercise on a daily basis can exacerbate many of the ailments associated with workplace pressures. However, many of the symptoms of such distress may be alleviated by making lifestyle choices which benefit employees both mentally and physically.

Your health may be at risk if you are experiencing symptoms relating to workplace stress. If you suffer from depression, anxiety, fatigue, lack of concentration, or experience aches, sleep disorders, or pain, then you would benefit from a change in lifestyle habits which encompass a suitable form of daily exercise.

You will need to cope with these pressures because although the causes may not be in your control, you will suffer the effects of job stress. To mitigate these effects, you may need to make lifestyle choices such as taking care of your diet and achieving work-life equilibrium. The set of stress inducing factors you deal with are unique to your individual situation. Implementing a daily exercise routine is just one step in the multi-faceted approach to helping yourself to improve workplace performance. The benefits of following such a routine have been shown to increase morale, improve mood and energy levels, and to achieve focus and induce relaxation.

How does exercising on a daily basis help you improve your performance on the job?  Exercising daily has been proven to improve your mood and overall health, which has a positive impact on your ability to achieve your work goals.

A research study in the International Journal of Productivity and Performance Management by Sameer Kumar, et al (1) conducted a cost-benefit analysis of a company's employee wellness program and healthcare costs. It determined that improving employee health resulted in enhanced worker performance and thereby increased the organization's productivity. Thus it established a direct link between employee health and work productivity.

A second study in the Journal by J.C. Coulson et al (2) measured the specific effects of exercise in the workplace by a group of employees. The employees recorded data on days they exercised as well as on days they did not exercise. On comparison, a direct link between exercise and employee productivity was established. It was found that on the days that the group of employees chose to exercise, they experienced a positive change in mood, which led to enhanced performance outcomes.

If you are experiencing symptoms or know a person who has difficulties related to the workplace, including muscle aches, changes in appetite, sleep deprivation, and fatigue, we can help by customizing a plan to incorporate exercise in your daily routine. Our programs will help you cope with your career goals and help you improve your workplace performance over time.

References:

(1) Operational Impact of Employee Wellness Programs: A Business Case Study Kumar, Sameer; McCalla, Michael; Lybeck, Eric: International Journal of Productivity and Performance Management. 58(6):581-597, 2009. DOI: 10.1108/17410400910977109

(2) Exercising at Work and Self-Reported Work Performance Coulson, J.C.; McKenna, J.; Field, M. International Journal of Productivity and Performance Management. 1(3):176-197, 2009. DOI: 10.1108/17538350810926534