Stone Body Works

Let’s take responsibility for our own health…

stacey — Thu, 20 Mar 2008 00:02:17 +0000

So we all want health insurance and we want it to be more affordable….

As a personal trainer, I think that if we want more affordable health care- then its our responsibility to take better care of our health to begin with- and stop blaming others for the health issues that we have helped create. By making healthier choices in regards to our eating habits as well as making it a priority to get in the recommended daily minimum for exercise- we are taking the necessary steps to be proactive about our health-rather than waiting for sickness and disease to develop.

On a daily basis we hear about studies linking lack of exercise and poor nutrition to the numerous health issues that plague us as Americans; diabetes, heart disease, cancer, and obesity to name a few. When we hear this- does it occur to us that the treatment of these health issues may be part of what is driving the cost of health care through the roof- at a rapid rate?

I am often helping people to deal with their inability to fully take responsibility for their life and goals- there always seems be an excuse for not being where one wants to be. We need to realize that the changes we seek do not usually come easily- especially if we’re not truly committed to our goals. By keeping the desired results in mind- in this case improved health and more affordable health insurance - we have plenty of good reason to make balanced nutrition and regular exercise a part of our life.

How Is Your Posture?

stacey — Mon, 18 Feb 2008 14:06:43 +0000

Where do you tend to hold your stress? If you’re like most people, you’re probably thinking your neck, shoulders, and upper back. With all the sitting we do on a daily basis- we’re bringing our bodies into a posture that the bones and muscles weren’t made to hold for such long periods of time. But because the body is an amazing machine- it has learned how to compromise its original structure (proper posture), in order to support us in our daily routines and activities. This can be related to driving a vehicle when the tires haven’t been aligned and balanced. The vehicle can drive like this for a while, but eventually something is going to breakdown. Same goes for the body, and we usually experience the first signs of “breakdown” as tightness and/or pain. Research has found, for example, that letting your head jut forward is associated with neck, back, and even jaw pain. The relationship of one body part to another is the essence of posture. When you stand or sit with your joints, muscles, and ligaments in proper alignment, you reduce the strain on your body, and in turn, keep yourself out of pain.So how can you begin to realign your posture? The answer is a combination of stretching and strengthening. The shoulders and chest need to be stretched while the muscles of the back need to be strengthened. Basically what needs to happen is a re-education of the back muscles on how to hold its original structure. Ever notice how you might try to bring yourself into correct posture with your shoulders squeezed down and back and your chest lifted, only to find that two minutes later- you’ve lost it? The problem is that these muscles need the endurance to hold everything in place throughout the day, but because you haven’t used them in so long- they’ve forgotten how to do this! They just need a consistent reminder- so taking a few minutes each day to practice some postural exercises allows your mind to touch base with these postural muscles- so that eventually they’ll learn how to properly engage and hold proper posture. The following exercises can begin to help you access the muscles required to hold good posture:1.Chest stretch: Perform this to begin to open the front muscles of the body.
Stand in a doorway with your elbows at a ninety degree angle. As you exhale, press your chest forward until you feel a stretch in the chest and shoulders. Hold for 15 to 30 seconds. Repeat.2.Standing practice: Perform this one to reinforce what proper posture feels like.
Stand with your back against a wall. Feet should be shoulder-width apart, 3 to 6 inches from the wall. Arms should be by your sides. Press your head, shoulders, and back against the wall. Draw in your lower abdomen, pulling your belly button toward your spine to take the arch out of your back. Keeping your back as straight as possible, use your elbows to push away from the wall.

3.Neck stretch: Strengthens and stretches the neck muscles.
Stand in a normal, relaxed position, shoulders relaxed and arms by your side. Keeping shoulders still, pretend that a string is pulling you straight up from the top of your head. Hold for 5 to 10 seconds. Relax.
Start with one set of 10 and gradually work up to two to three sets.

4.Shoulder strengthener: Strengthens the muscles around the shoulder blades.
Stand erect, feet shoulder- width apart. Place your arms in a “W” position- palms facing forward- shoulders relaxed. Bring elbows back as far as you can, pinching the shoulder blades together. Hold for a count of 3. Release.
Start with one set of 10 and gradually work up to two to three sets
By finding the muscles that assist with good posture, you’ll begin to tap into your core strength. The core strength is what keeps your spine stable from your head all the way down to your tailbone. The vitality of the spine is what keeps us limber. The body was born to move not sit in one place for 7+hours a day! When we stop moving, muscles begin to “seize up” resulting in tightness and pain. So finding the posture muscles of the upper body is only part of the picture of how our bodies maintain alignment and correct posture. Core strength, balance, and flexibility also play into this picture. Stacey Stone is a Master Level Personal Trainer at Biltmore Fitness in Asheville, NC. (www.biltfit.com)

Are we on auto- pilot?

stacey — Sun, 06 Jan 2008 20:03:36 +0000

I’m beginning to wonder if we have become a brainwashed culture that feed our bodies with incredible amounts of unhealthy food because it is pushed on us through commercialism and value marketing; and in that process have we become numb to our ability to make a conscious decision when it comes to our food choices?

Just watching TV- we are bombarded with numerous commercials from food companies, trying to convince us to buy and consume their particular product; which often tends to be calorie dense and/or void of nutritional value. A few examples of this as seen in recent commercials include; a cheeseburger topped with steak and cheese, a double stuffed steak and cheese sub with twice as much steak and cheese, an extra thick pizza with an additional layer of cheese and toppings, as well as fried cheesecake bites. As if these foods in their original form are not laiden with enough nutrient lacking calories- now we have figured out how to make them even more unhealthy! This is the new way of supersizing so that we as consumers, can get more value for our money. The problem is that wetend to view”supersizing” as a real bargain but often forget that it also adds extra calories; so now you can get a day’s worth of calories in one meal!

With all of that being said, I worry that as Americans; in our belief that bigger is better- will we someday simply succumb to our obesity and think that that too is okay? Will we become complacent and accept the major health problems related to carrying excess body weight- increasing our chances of early death due to high blood pressure, high cholesterol, heart disease, stroke, diabetes, and cancer, to name a few? It is a sad truth, but over 60% of our population is overweight and bordering on the edge of obesity. According to The Centers of Disease Control and Prevention- obesity is regarded as the second most important medical and public health problem. About 365,000 deaths each year can be traced to obesity, physical inactivity and poor diet. Only smoking exceeds obesity in its contribution to early (yet preventable) death.

I think it’s worth considering this issue in relation to commercialism and value marketing. When companies are trying to sell us their product; that has a whole days worth of calories packed into one meal- do you think they really care about keeping you healthy or, are they trying to increase their profits? In addition to learning to recognize commercialism and its attempt to get us to consume, we must also learn to becoming more in tune with the true needs of the body when it comes to nutrition. Instead of automatically going for the new double stuffed whatever, take the time to consider if it something that the body truly needs. By doing this, you allow yourself a moment to recognize your true nutritional needs instead of thoughtlessly following along with what some company is trying to sell you.

In the new year, as you set up your weight- loss goals - keep in mind the role of commercialism and value marketing and how they can influence your decision when it comes to what you’re ultimately going to eat. And when you feel like you “need” a particular food, take the time to stop to ask yourself if your body REALLY needs it, or has the company’s convincing advertising lured you to buy yet again. By taking a moment to connect with the true needs of you body- you’ll be one step closer to making healthy nutrition a life-long reality versus a yearly new year’s resolution.