Wanted to share a story about my Momma. Mamang is 93 years fab!
Mom called me and asked me to come home and help her because she trusts my expertise. My son also texted, concerned about her mobility. She lives alone in Wapato and they usually drive from Yakima to visit her once per week. Mitch and I left Seattle and drove the three hours to her aide.
Mom is already feeling better and mobility has increased after stretching and Thai massage treatments I gave her last night. Muscles around her left leg, hip-flexor, gluteal, and hamstring area were tight and in spasm. She was diagnosed with a severe spinal issue 10 years ago, was recommended surgery, but no flares since. Mom’s health-focused lifestyle, natural approaches, mindful eating and low stress have helped her a ton!
Her bladder and urinary tract health is fully recovered from her last issue but dealing with muscle weakness from what I think is a strained iliopsoas, gluteal and/or hamstring means she cannot get up fast enough to make it to the bathroom in time. That’s not an age thing and it’s not a bladder health thing.
I have implemented a simple stretching and rehabilitation program, and we will stay in Wapato until she is back to gallivanting around town again.
She will experience “feel good sore” as she gains muscle strength that I am teaching her so that her core, hip-flexors, glutes and legs can support her getting in and out of bed and on-and-off her sofas.
Mom is back in a good place tonight. She’s on a mission to make more lumpia. Yummers!😋
She just reported that getting up and down from seated and laying down positions are easier today. I’ve watched her get up and down at least 20 times the last four hours. She is now also able to slide out of her bed with a little help of her walker to hold onto, then she can be on her way.
I allowed her tissues to recover today, and asked her to increase plant-based nutraceuticals. I will do another round of stretches and deep tissue massage tomorrow. I will also start PNF as well. Proprioceptive neuromuscular facilitation (PNF) is common practice for increasing range of motion.
Go, Mamang, gooooh!!!
“PNF is a stretching technique utilized to increase ROM and flexibility. PNF increases ROM by increasing the length of the muscle and increasing neuromuscular efficiency. PNF stretching has been found to increase ROM in trained, as well as untrained, individuals.”
“Research indicates that PNF stretching, both the CR and CRAC methods, are effective in improving and maintaining ROM, increasing muscular strength and power, and increasing athletic performance, especially after exercise. However, proper protocol and consistency must be followed to attain and maintain the benefits of PNF techniques…”
“Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function“
Top 10 Benefits of 30 mins of Exercise Per Day
It’s no secret that moving more helps us to be fitter and healthier. Research shows that as little as 30 minutes of exercise per day can boost our general health and well-being. What are some other benefits of getting in half an hour of exercise every day?
1️⃣ Heart health
Stroke, cardiovascular disease, metabolic syndrome, diabetes – minimise your risk with a half hour gym session and keep your heart and blood flow happy.
2️⃣ Weight loss
Yep – even half an hour of exercise per day can help you to prevent excess weight gain or maintain weight loss. Stick to high-intensity sessions to burn more calories – if you’re struggling for time, get more active in your day to day duties (e.g. taking the stairs or walking to work).
3️⃣ Reduce stress
Exercise increases the amount of norepinephrine in your body – the chemical that can moderate our brain’s response to stress and stressful situations. If you’ve had a tough day, go ahead and get sweaty — a quick work out can reduce stress, as well as boost your ability to deal with existing mental tension.
4️⃣ Mood booster
That hatred you can have for your running shoes? Put it to good use in a quick HIIT session – physical activity stimulates chemicals in your brain to leave you feeling happier and more relaxed. Plus, who doesn’t enjoy the post-exercise endorphin rush?
5️⃣ Energy burst
When your energy levels are at zero, it can be tempting to skip gym in favour of Netflix – but that half hour of exercise can give you the boost you’re looking for. Delivering oxygen and nutrients to your muscle tissues while helping your cardiovascular system to work more efficiently, exercise will give your body the shake-up it needs to continue working effectively.
6️⃣ Improve memory
If you’re looking to boost your powers of recollection, take a half hour trek around the neighbourhood. Exercise increases the production of cells in hippocampus responsible for memory and learning.
7️⃣ Increase productivity
Ever feel like your afternoon coffee break just doesn’t cut it? Taking a half hour walk during your lunch break could be the difference between a 2pm slump and a productive afternoon. Research shows that workers who take time away from their desk to get moving are more productive than their sedentary co-workers.
8️⃣ Tap into creativity
Writer’s block can’t be avoided by staring extra hard into your laptop screen, so get away from the computer for a half hour exercise session instead. Refreshing and recharging with some outdoor exercise could be your ticket to creative heaven.
9️⃣ Improve self confidence
We all have days where we feel less than average – half an hour of exercise could be the difference between a self-pity sob session and a well-deserved hit of self-confidence, so get sweaty. Your body will thank you in the long run.
🔟 Boost immunity
Exercise improves your overall fitness, which can help boost your immune system — the body’s defense against infections. Some studies show that “moderate intensity” exercise may cut down the number of colds you get. That type of activity includes things like a 20- to 30-minute walk every day, going to the gym every other day, or biking with your kids a few times a week.
This article was resourced from the Australian Institute of Personal Trainers, and an except from WebMD.
10 years of dreaming and praying! I can’t keep it secret any longer—I’m launching my activewear line this weekend! DM me if you want partner me in the cause.
I haven’t always been into health and fitness. Years of struggling as a single mommy with health issues and dealing with discomfort in my joints, led me toward a bed-ridden state.
Because I have huge goals and dreams, deciding to overcome adversities and challenges life sometimes throws our way; became my new identity—a victor not a victim. Overcoming oppression and leveraging opportunity, I purposefully choose health each day, manifest abundance into my life and serve others in discovering their purpose.
Partnering with ZYIA was a natural next step in my endeavor to build “mPowered Women” which provides resources for education, financial literacy, and mentorship. That’s the name of the charity that I’m launching in 2020.
100% of the proceeds from ZYIA parties will fund my organization that serves and empowers victims of violence.
Here we go! New blog and resources site that so many of you have been asking me for.
Journey Versus Destination:
It was only after my first show on Nov 5, 2011 that I realized they gave out trophies at fitness competitions. LOL! I didn’t really care where I “placed”; only that everyone in my world witnessed my BOLD, COURAGEOUS steps onto a bodybuilding stage. My vision, prayer was to inspire others and offer them hope that if I can accomplish such a great goal, that anyone can! Through prayer, and what I now refer to as the #d6principle: dream, desire, drive, determination, dedication, and disciple. The rest seems simple.
CHAMPIONS string together little victories, sacrifice, endure physical and emotional pain, disappointment, financial investment, less time with family and friends, then face defeat from one contest after another. Statues and swords were never the reason or motivation to challenge my mental endurance, and raise my personal bar of achievement. It’s relationships and friendships (BB family) I’ve been blessed with that keeps me moving forward, and now witnessing my protégés journey toward the stage; that has expanded my vision toward the next level to please God by helping others to realize that they, too, can begin a personal journey toward improved health, fitness, and lifestyle.
Adrenal fatigue and pre-cervical cancer diagnosis in Summer 2003 was my bottom. I’ve been cancer cells free since 2008 after a lifestyle paradigm shift, then implemented a whole-body fitness approach in Spring 2009. God continues to call me out, expand my “stage”; His platform to work through me in His Kingdom purpose. Knees popping and creaky, C6-7 disc and other joint injuries, biceps tendon strain, stress, and anxiety-induced MVP (mitral valve prolapse), stopped me from living life. Heart murmurs feel like an extra heart beat when the ligament attached to my mitral valve doesn’t close and the blood back flows at times of intense activity. Now that my VO2Max is higher (cardiovascular efficiency), I can push, pull, lift heavier and go longer. A January 2014 recent rear-end collision set me back but now fully recovered, I’m in passionate pursuit of the next level of competition. Praise God for miraculous recovery!
As a Metabolic Fitness and Competition Prep Coach, I’m honored to share my time, talent and treasure, pay it forward to those in pursuit of optimal fitness, and aspiring athletes through Physiques Northwest and lifestyle clients through MOVE To Be Fit.
I am launching a new concept; a virtual studio where students can attend various group fitness classes online and have a trainer supervise or one-on-one personal training…different than video workouts, you’ll hear your name and form corrections as necessary. Also, THE book will be released this year. Yay!
VISION – Build wellness communities for those seeking personal ownership and responsibility in optimal health, fitness and lifestyle.
MISSION – Inspire, educate and motivate health-seekers to achieve optimal health through movement and adopting simple habits.