Even though it’s still kind of warm, the promise of winter is definitely within reach. And with it comes the call to the slopes. If skiing is your thing, now if the time to really assess whether you’re ready to tackle to black diamond or prefer to enjoy the bunny hills. Either way, here’s hoping your current fitness routine has gotten you prepped and ready–we can talk about that, you know…just post your questions!! Once you arrive at your snowy destination you may head right to the ski school to get your skills back up to speed or get some basic instruction. Here are some reminders for how to pick a top notch ski instructor:
1. Choose a certified instructor, preferably one with national certification from the Professional Ski Instructors of America (PSIA). It’s also a good idea to select someone fun; you’ll improve more easily if you’re enjoying yourself. A good ski instructor is your teammate in the improvement game.
2. A good instructor should ask what you like best about skiing. With that in mind, try to focus on improving your skills in order to get more enjoyment from the sport. The better you ski, the more of the mountain you’ll cover with a lot less effort. Set realistic goals with your instructor, and above all else, have fun.
3. Your instructor should be able to figure out how you best learn (or they should ask you). He should have at least three ways of explaining everything. Some questions to expect from a good instructor are: What do you want to do? What type of slopes do you prefer? What would you like to improve? What physical limitations or concerns, if any, do you have?
4. Instructors shouldn’t focus on what you’re doing wrong, and neither should you. A good teacher quickly finds the positive aspects of what you’re doing and build on them. He or she should concentrate on molding and reforming your habits to make you more efficient, not breaking you of bad ones.
5. The most important thing you can say in a ski lesson is “Why?” If your instructor doesn’t have a clear, concise, answer, then forget it; you probably don’t need it anyways.
6. The best instructors tell you what to do, and then teach you how to do it. You should be told how to perform a movement, and what you should expect to feel when it’s done correctly.
7. Choose someone who is interested in your skiing. She should watch you ski and have pertinent comments for you. She should regularly ask what sensations you’re experiencing, and how you feel about your skiing. She should also make sure you’re fed, watered and comfortable while you ski.
8. After a sound explanation, a good instructor should be able to clearly and ably demonstrate the movement they’re asking you to do (preferably coming toward you). Keep in mind that you won’t ski just like the instructor; everyone is built differently and moves differently. Your instructor should focus on helping you ski the best way possible for you.
9. Don’t be shy about giving them feedback. Tell him when something feels great or if you don’t understand. At the end of each lesson, you should own at least one new thing, and have experimented with one other.
Take these ideas to the slopes and have a great run!

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I’ve been in the fitness game for a lot of years. I worked the gym floor as a college student, trained members after that by applying what I’d learned in school, and led enormous aerobics classes when leg warmers and spandex were in their heyday.

I saw it all in those days, from the little old men who diligently walked on the treadmill to the overinflated body builders grunting like cavemen. I also saw the gym rats who were there every day, at all hours of the day, taking class after class and yet not looking all that fit and trim. And then there were the guys who pumped iron for hours on end in order to have chiseled chests and biceps like tree trunks, but legs the size of toothpicks. And even then I used to wonder, why are these people doing this…and can they really be seeing the results they want?

The reasons why people choose to work out run the gamut, and that motivation has definitely changed over the years as new information arises about the costs and benefits of exercise, as well as the ramifications of NOT doing it. I know my own motivation has changed over the years. Yeah, there was a time when my reflection was the main reason for spending time at the gym. Then, after having reconstructive surgery on my knee, the motivation changed to keeping my leg healthy. And now, just a few years later, long-term health is the driving force.

I don’t know about you, but when I was in my twenties, things like running and high impact aerobics were the “thing” to do. And those of us who played aggressive contact sports and abused our bodies for the sake of fitness were never concerned with how it might feel to walk up a flight of stairs 25 years later. We never knew the potential fallout of the things we did to our bodies back then. Now, however, it comes back to haunt us–in the form of stiffness, aching and other limitations.

The motivation for exercising is different for everyone, but combining the atmosphere of fitness with that of the medical intervention that can tell you what to work on–and how it can benefit your long-term health–is the whole reason for places like Synergy Performance Health. Whether you get there because you have a medical problem and exercising is part of the solution, or because you just want an exclusive, high end workout facility that just happens to have medical and rehabilitative services on site, it doesn’t matter. What matters is taking advantage of what is right in front of your face.
We all want to feel better. We all want to live longer…and be healthy. And yeah, looking good matters, too. Put them all together, and you’ve got Synergy. Whether your doctor said you had to exercise to keep your heart disease at bay….whether he said a regular workout would relieve the arthritis simmering in your knee…whether she told you you had to lose weight and get fit to avoid the diabetes that runs rampant in your family…or whether you just want to look hot in a Speedo next summer…it doesn’t matter ’cause you’ve got the right idea. Exercise is good for what ails you…even if it ain’t ailin’ you yet!

So what is the reason YOU do it? Why do you Synergize?

OK, the holidays aren’t officially here, but with Halloween looming I feel like the wave of celebrations is set to begin. Isn’t the holiday season the best? Fall weather, sparkly new outfits, gatherings with friends and family and, yes, lots of food. As great as this time is, though, it is also potentially the beginning of what may become the New Year’s bulge. But with a little bit of planning and some renewed dedication to your exercise regimen, you can come out fighting!

Maintaining some sort of control–both over what your eating options are and what your daily schedule can become–is the key to managing the holiday season. Now is a good time to start looking for some unique yet healthy recipes, so when you’re asked to contribute to the family food free-for-all, you have some ammunition onhand to keep at least YOUR caloric intake in check. Now is also the time to ump start your workouts - add some circuit training sessions, try a new class, join a hiking club…the renewed excitement will make you more likely to maintain your routine, especially when things get crazy (as they always do this time of year).
There is nothing whatsoever wrong with indulging in larger portions, savory dishes and delectable treats…now and then. But moderation is key, as it maintaining your eating and exercise plan in spite of that indulgence.

Put me at a table or in a room with a group that is mindlessly grabbing goodies while having a good laugh and I’m likely to dive in, too. Then again, if I’m feeling very focussed, there can be great satisfaction in resisting temptation when everyone else is giving in to it. You need to establish your mindset before you get into a situation filled with temptations such as steaming, bubbling, aromatic, homemade culinary creations.

Keeping up with your exercise routine amidst get-togethers, school events, vacations and cooking duties can be tough, too. But it is also a saving grace, maintaining your body’s fat burning capabilities (which gives you leeway to eat a little more on occassion) and potentially reducing your appetite (though personally, exercise often increases mine). It’s also a great stress buster at a very crazy time, and let’s face it–it’s easy to turn to food as comfort when you’re stressed. Do all you can to keep fitting some type of regular exercise into your schedule, no matter how nuts things get.

So while we’re a little ahead of ourselves time-wise, this is a subject we can continue discussing as the holidays draw closer. There is strength in the words and thoughts of others, so if you anticipate things getting tough for you this time of year, share your challenges. Let’s brainstorm…that’s how the best solutions are cooked up.

Ever look in your refrigerator and think, “Where’s the food?” Sometimes I come back from a trip to the market, where my cart seemed to be filled with “stuff” and the checkout lady took a big chunk of my cash, and I still don’t feel like I have any food in my fridge. Planning meals in advance is tough; I’ve been a stay at home mom for years and still can’t seem to get a grip on it. Then of course there are the picky eaters…I can’t fathom the thought of making multiple meals to satisfy every palette; there aren’t enough hours in the day. But when you’re staring at what’s there, it often seems easier to just go for take out…

Time to get creative! You’re the one that put all that different stuff in there, so you’ve got to be the one to take the initiative and make something from it. Here’s a challenge–

Tell me what’s in your icebox, and let’s see if we can come up with some ideas to put it together into something, well, edible.

And in the meantime, check out this link for an abundance of recipe ideas, including quick meals:
http://www.mealsmatter.org/RecipesAndMeals/QuickMeals/index.aspx

Dust off those pink ribbons everyone…October is Breast Cancer Awareness Month, and we need to celebrate the fact that major headway has been made in diagnosing and fighting this deadly disease.

Here are some stats to consider:
• The American Cancer Society says that in 2007 241,000 women will discover that they have breast cancer, and 40,000 women will die from it
• BUT…more than 2 million women have successfully undergone breast-cancer treatment—they are SURVIVORS!!
• AND…The Anderson Cancer Center in Houston reported a 7% decrease in breast cancer-related deaths from 2002 to 2003

Reason to stand up and cheer, wouldn’t you say? One of the main reasons for this favorable shift–mammograms. Mammography leads to earlier detection of lesions and, ultimately, more effective treatment. Other medical/treatment breakthroughs include improved drug treatment options and the discovery that complementary “therapies” can help not only with the end result, but can reduce treatment-related complications and enhance overall quality of life. These include things like acupuncture, meditation and good old-fashioned exercise.

In terms of diagnosis, scientists made headway when they discovered the presence of both a hormonal and a genetic link that can increase a woman’s risk. This led to the development of several drugs that attack the disease on these fronts. Another big finding: hormone replacement therapy, like what women undergo during menopause, actually increases breast cancer risk. Coincidentally, when doctors cut way back on the use of this treatment the number of diagnosed cases went down. And one more medical discovery: a popular drug used to prevent bone loss in estrogen-deprived post-menopausal women was found to be effective at actually preventing one particular type of breast cancer, at least in high-risk women (3). Tamoxifen and raloxifene are the two big guns in this arsenal. All in all, great news.

Exercise has been tagged as another weapon in the war. There’s no question that working out increases your energy level, improves mood and helps normalize appetite…all of which counteract some of the problems associated with treatment like chemotherapy. The result is an instant improvement in quality of life. On top of that, new research confirmed a link between survival rates and exercise; the Nurses’ Health Study tracked 3,000 patients over a 14-year period and found that the percentage of survivors who had their breast cancer come back dropped 26-40% for those who exercised regularly. Awesome news indeed.

For those of us who’ve been exercise fiends for many years, the news is even better. The risk for invasive breast cancer drops about 23% if you’ve been physically active over the course of your lifetime. We’re not talking about an occasional stroll around the block or swatting a tennis ball now and then, though. Studies found that strenuous exercise (more than six hours per week of something like vigorous jogging, biking, aerobics, dance, swimming, hiking, etc) is needed, but this risk reduction only applies if you don’t have a family history.

One more plus: combine moderate exercise with proper nutrition, and the good numbers keep climbing. The Women’s Healthy Eating and Living Study found that women who consumed 5 or more servings of fruits and vegetable/day AND accumulated the equivalent of 30 minutes of vigorous walking 6 times/week (540 MET minutes/week) had a 6-7% reduction of cancer-related death 10-years after getting diagnosed.

So with all the good news, is there still a dark cloud? Unfortunately, yes. Medical professionals are actually concerned that the decline in the number of diagnosed cases is because fewer women are actually having mammograms. Mammogram stats showed a steady increase through the ‘90’s, but the National Cancer Institute reported the numbers leveled off from 2000-2003. And the percentage of women reporting a recent mammogram fell by 2005 to below 2000 levels, from 70.1% to 66.4%. Their conclusion: the decline in incidence may be partly due to a drop in detection.

So while there is more hope than ever that we’ll beat this, we must do more. We’ve got to be relentless about taking control of our own well being, and guys, you can help—badger us until we get the recommended tests! We’ve got to perform self-exams and get regular mammograms. Yes, they’re a pain, but hey—they’re the only way to take a proactive stand against this disease. And while we can’t help but long for the day when all those colored ribbons get put away for good, we can at least wear the pink one knowing that progress is being made and more and more women can call themselves survivors.

What’s your story? Why not share it…it could help you, or someone else. The more we work together, the stronger we will be…

Don’t know about you, but I was getting pretty tired of all the hoopla surrounding the arrival of the illustrious David Beckham, sent to bring American soccer to the commercial forefront. Great player? Of course. Soccer superstar? Undoubtedly. Mere mortal? Looks that way.

He’s now out of commission. Two injuries in no time at all. Now who knows when he’ll be back. And medical experts are scrambling to explain what happened.

An interesting article appeared in The LA Times Health section yesterday (9/10/07) article this, and the question of whether the first injury led to the second.

A couple of years ago I stubbed my toe. Really bad. To the point I couldn’t walk. Of course I was at Disneyland with my kids at the time, so of course I walked. I had actually bent my toe all the way under after catching it on the carpet in our hotel room and snapped the nailbed deep down at it’s root. That was the loud pop I heard. Hurt like you wouldn’t believe. Over a year later I ended up having the nail removed.

The trauma caused me to walk funny and really changed the whole mechanics of my body. But I didn’t know just how much until another year went by.

That’s when I blew out my knee. The ACL, MCl, and both menisci. Shredded. What we in the medical field call the unhappy triad. Something black diamond skiers and football players face. What was I doing? Nothing that dangerous or exciting. Reaching up to snag a high throw while I was playing catch with a baseball player, followed a month later by reaching to retrieve an out-of-bounds basketball…while I was walking forward.

Cliches abound about what lousy patients doctors can be, how physicians should “heal thyself,” how all shrinks are a little bit crazy. Now I believe it. I knew what was going on. After over 20 years of working to help others recover from injuries, after as many years of hardcore training and conditioning of my own body, after six years of considerably decreased activity (while home with my kids) limited to linear activities like walking and elliptical training, I had lost my ability to move side to side quickly, and with it my joint awareness and inherent protection. So it really wasn’t a surprise that after nursing a sore toe and altered foot mechanics for as long as I did, that something else gave way.

Has it ever happened to you? Ever had an injury one place, only to suffer one elsewhere–either nearby or on the opposite side? Reiterates the importance of a full recovery with the right type of exercises, special attention to joint awareness or “proprioception”, restoring flexibility and general conditioning. We want to hear your stories! Wondering if what you’re doing in your workout is enough to protect you from future problems? Tell me about it and we can problem solve!

Welcome to Synergy Performance Health’s official blog! This is a forum for you to learn and discuss anything and everything related to:
Fitness, exercise and sports training
Nutrition
General health and wellness
And the latest goings-on at Synergy

Have questions or comments? Send ‘em on over! Something in particular you want to learn about? Just ask and I’ll do my best to inform and educate. This blog is a work in progress, so bear with me as I get the hang of it. But first and foremost, it is about you… helping you get fit, keeping you healthy, and above all, inspiring you to stick with it for life.

So, where to begin. Well, since you’re a Synergy member, looks like you’re already doing the exercise thing. But the absolute biggest saboteur to a well-intentioned fitness program is a lousy diet. Americans as a whole eat too much, and too much of the wrong things. Our society is moving so fast all the time, it’s a lot easier to grab some fast food or throw together anything you’ve got in the kitchen, wolf it down, and call it a meal. Of course, if you’re preparing for a family, multiply that equation by the number of people in your family, and that’s how many potentially over-fat, nutritionally challenged folks are being created.

Preparing nutritious food can be tough, especially when you’re pressed for time. And purchasing healthy food means a higher grocery bill. Plus, once you buy all those colorful fruits and veggies, there’s always the chance they’ll go bad before you can eat them…which is like tossing money out the window.

Several government agencies and health organizations are really pushing programs to educate consumers about eating healthier and removing what they call “barriers to success,” like putting more fruit choices in vending machines, emphasizing educational programs at schools and churches and adding informative signage in grocery stores to help you determine which produce choices are best.

Another aspect is to educate us in terms of the number of servings of fruits and vegetables we really should be eating. The Centers for Disease Control (CDC) established national objectives in their “Healthy People 2010” campaign. Here are the goals:
Increasing to 75% the percentage of persons over 2 years who eat at least 2 daily servings of fruit
Increasing to 50% the proportion who eat at least 3 daily servings of veggies, with 1/3 being dark or orange in color
This website is loaded with useful info, so check it out: http://www.healthypeople.gov/).

BTW, 2005 US Dietary Guidelines (DHHS) for adults recommends 3-5 daily servings of fruit and 4-8 daily servings of vegetables

http://www.medpagetoday.com/tbprint.cfm?tbid=5263&topicid=94
is a scary but useful link that gives stats showing just how far short of that goal we’re falling. Yikes!! And the CDC’s 4/6/07 Morbidity and Mortality Weekly Report indicated that grown ups aren’t eating adequate fruits and veggies and aren’t exercising nearly enough—both of which are essential to lowering risk of developing diabetes, cardiovascular disease and related complications. We just keep getting fatter, and setting ourselves up for those “diseases of excess”! Want to know just how far off the mark we are? Check this one out—the Trust For America’s Health report (http://healthyamericans.org) gives a state by state breakdown of where we stand.

Basically, we’ve got to eat better, and choosing fruits and vegetables more often is an essential part of it. Not only do fresh fruits and veggies pack a whopping nutritional punch, they fill you up and have fewer calories, meaning you can actually eat MORE and gain LESS! I don’t know about you, but in my opinion, what could be better than that?!?!?

Look, if you’re spending all this money on a gym membership, putting your energy into working out, and bothering to read this stuff, why not take a second to choose better foods to eat? Otherwise, all your effort is for naught.

And what about the kids? Kids are picky eaters, and getting them to try new things can be, well, a nightmare. But if they have no food prejudices, they’ll be more likely to try different things. Make it fun to sample new foods and maintain positive attitude. Both of these strategies go a long way in shaping little ones’ attitudes towards fruits and veggies. Try these tips:
http://www.clubmom.com/display/253221

Of course, enough can’t be said about setting a good example. If you or your spouse turn up your nose at broccoli or carrots, what are the chances your little one will try them? Consider how your own attitude and food behavior affects your kids. If you reach for some cherries or carrot sticks when you have a snack attack, it’ll rub off on them. Forgoing fries for apple slices when you happen into a fast food joint is another great choice that speaks volumes. Read this:
http://healthcorner.walgreens.com/display/1487.htm

Sometimes the prospect of eating right amidst the clamor of work, school, fitting in workouts, having fun…it gets to be too much and grabbing something fast—which usually means not as healthy—is just, well, easier. But is can be done. It’s kind of like your workout—as long as your overall approach and commitment is sound, it’s Ok to slip up now and then and still end up with positive results. Just approach each day one at a time and do your best to make small, healthy changes. While you’re at it, why not some of your thoughts, tips and success stories for incorporating more fresh fruit and vegetables into you and your family’s eating routine and busy lifestyle. Bet there are some real pearls of wisdom out there!!