Preventative Medicine: Movement Assessments

Scheduling a Movement Assessment with a health and fitness professional should be part of your preventative, self-care protocol. More likely than not, this preventative protocol is not covered by health insurance…yet.

Health insurance won’t pay for prevention…

Rest assured, there is hope on the horizon. BlueCross of Western New York is offering a wellness option with a debit card program. The benefit amount is based on the plan selected and can be used at fitness centers, health food stores, and even for doterra essential oils! Wow, just wow. As a health and fitness professional, this makes me happy as it is a big step in the right direction! It’s a matter of time and I’m sure there will be more insurance companies following suit because of the many scientifically proven methods effective in health care. In the meantime, don’t wait until you are injured or in pain to do something.

Self-advocating and being proactive and preventative in one’s own health and fitness is something everyone can implement.

The importance of having a coach!

When I observe and screen for muscle imbalances, range of motion, limitations, balance, muscle recruitment, and joint range of motion, it gives me valuable feedback. There is a new level of intelligence with my clients and how they feel while moving in their bodies. That is priceless information that must be processed for healthy longevity.  

Assessments should be a continual process of refinement as the body changes. A set of personalized exercise programs should include corrective strength and flexibility exercises. This prescription is most valuable to health, disease prevention, and well-being when taken seriously and regularly. It’s not a replacement for medical care or a diagnosis, but it’s a guide to moving and living better.

Along with movement assessments, a look at nutrition is an integral piece of health within the body and mind and should be part of a health care regime. Food is medicine.

Different types of injuries:

I read a study early on in my career where they basically looked at the rotator cuffs of cadavers ranging from young to the elderly, and each one had some sort of tear or imperfection in the rotator cuff. That stuck with me as exercising the shoulder joint has always been a favorite. Everyone needs to be doing RC strengthening. Will it prevent an injury at some point? Maybe, maybe not. If not, perhaps it will lessen the severity of the injury. Shoulders start with posture. Poor posture and balance equal weak muscles, the perfect recipe for injury.

“Lesions of the rotator cuff (RC) are a common occurrence affecting millions of people across all parts of the globe. RC tears are also rampantly prevalent with an age-dependent increase in numbers. Other associated factors include a history of trauma, limb dominance, contralateral shoulder, smoking-status, hypercholesterolemia, posture and occupational dispositions. The challenge lies in early diagnosis since a high proportion of patients are asymptomatic. Pain and decreasing shoulder power and function should alert the heedful practitioner in recognizing promptly the onset or aggravation of existing RC tears.” (World Journal of Orthopedics)

Movement Assessments include all movement in the body.

Movement allows us to take on our daily tasks and athletic activities with confidence and energy.  

To move with an optimal range of motion, it takes a consistent strength program to resolve any imbalances we may develop. When our range of motion is altered by a major or minor injury, lack of activity, or disease, our muscles can become unresponsive and can lead to changes in structural alignment. It can be really frustrating to experience an injury only to have a subsequent injury impair us further. When a muscle is not being used, it becomes unresponsive to recruitment and other muscles may overcompensate. Love to be outdoors doing the things you love? It’s important to keep all our muscles moving with exercise and strength training indoors so we can play outdoors.

When I first started teaching, part of my training was to video record myself during movement classes. Football players, golfers, gymnasts, dancers, and most athletes use video feedback for movement assessments. Schedule a session today and get a true picture of how you’re moving!

Workout inside so you can play outside!

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore. 

What’s Trending in Health and Fitness: Trends of 2019

Any sort of challenge or eating plan should be cleared with your doctor before committing.

JLo 10-Day Challenge:

NICHOLAS HUNT/GETTY IMAGES

This challenge lasts for 10 days and includes cutting out all forms of sugar, carbs, alcohol and caffeine.

No starchy vegetables, candy, baked goods, certain fruits, grains, condiments with sugar, sweeteners (even artificial sweeteners), dairy, soda, and alcohol. The deal breaker for many is no coffee.  

For 10 days, the diet will consist of non-starchy vegetables including cauliflower, broccoli, carrots, and spinach. Unsweetened teas and seltzers, nuts, seeds, sugar-free nut butter, meat, eggs, seafood, avocado, spices, and seasoning are also allowed.

Since Jennifer Lopez challenged Hoda from the Today Show. the challenge got some big-time media coverage. With all the buzz, she had a few celebrities join the challenge.

So what are the pros and cons of this trend?

Pros: It brings awareness to the amount of sugar you may be consuming on a daily basis.

Cons: The backlash can be wicked, setting up for a big binge. Not recommended if you have big binge tendencies, a background in eating disorders or struggling with dietary balance. If you are trying to find an eating style that you can live with, steer clear of drastic changes such as this challenge.

With my clients, elimination is replaced with food that is enjoyable. Neuroplasticity is the science of rewiring the brain with reactions and thoughts. This is key to good health and longevity.

A 10-day fast with JLo won’t help you there. Since I startd writing this blog, JLo has now come forward to tell us the REAL reason she did the 10-day challenge, “J.Lo said it was in preparation for her role in the upcoming film, Hustlers, in which she plays a stripper, per J.Lo. ‘I’m sure that the outfits are going to be —,’ she said, motioning to her body, implying that her wardrobe would be skimpy. ‘So I’m, like, getting ready for that’” (Bratskeir, “Jennifer Lopez Revealed…”).

Forming new, healthy habits take 30, 60, or 90 days, and even this falls short to qualify as a habit change. If you are looking for a lifestyle change, plan for a year and commit to real changes that stick.

To summarize, I don’t think this trend is worth the agony, and it only provides extremely short term results. THANK U, NEXT!

Celery Juice:

The “originator of the celery juice movement” is Anthony William, also known as the Medical Medium.

The trend, basically, is adding 16 oz of celery juice to your normal morning routine. That is a plus, adding something to what you already do. Like tacking another post-it note on a bulletin board, you are attaching another healthy habit onto another. I like this kind of challenge! Adding more veggies to your diet is almost always a good idea as the typical American diet is lacking in fresh veggies.

Why celery juice? Celery is packed with vitamins, minerals, and potassium. Most health claims attached to celery juice can be said for all vegetables, and there isn’t much harm to consuming it. Unlike a smoothie, celery juice isn’t loaded with sugar. With its natural form of salt, celery juice can be a component of a healthy diet.

Health Claims of Drinking Celery Juice:

▪️ anti-inflammatory,

▪️lowers blood pressure.

▪️thyroid cleansing*

▪️treats acne

▪️treats athlete-foot fungus

▪️liver detoxification*

▪️melts belly fat

▪️aids in weight loss

▪️boosts hydrochloric acid (HCL)

▪️gut-friendly

▪️improves digestion

▪️promotes a healthy brain

▪️reduces the risk of brain degenerative disease

▪️boosts the immune system

▪️increases energy

▪️purifies skin

▪️reduces bloating

▪️rich in fiber

*THYROID CLEANSING: According to Anthony William, “the mineral salts in celery help to fight and cleanse the body of the Epstein-Barr virus, particularly in the thyroid. Celery can also help to boost the production of important thyroid hormones in those with hypothyroidism” (William, “Health Benefits Of Celery Juice…”).

*LIVER DETOXIFICATION: “Celery’s detoxifying properties work to remove bad bacteria, fungi, mold, viruses and other toxins from the liver; the phytonutrients found in the green stalks also can have a protective effect” (William, “Health Benefits Of Celery Juice…”).

To be honest, I started off skeptical as I committed to drinking celery juice each morning. I am typically not a fan of juicing for nutritional needs or extreme fad dieting. Anything that feeds unhealthy and unrealistic lifestyles habits is concerning.

I am a big fan of eating real food and living a healthy-diet lifestyle. As a Personal Trainer, Certified Health Coach, and Fitness/Lifestyle Expert, I understand the need for some to crash, cleanse, or take drastic measures in attempts to lose weight and improve health. For me, with weight training and bodybuilding, I could not survive on a liquid diet alone.

Food is medicine. Eat whole food whenever possible.

Diet is powerful. With a personalized diet, you can reduce body fat, increase muscle, reduce inflammation, and address your specific health profile. Just like a fitness training program, there is not a one-size-fits-all diet plan. Need a little extra help getting your diet right based on your health and fitness goals? Hire a pro HERE.

So what are the pros and cons of this trend?

Pros: Celery juice is a top anti-inflammatory food. This high water content vegetable is a good way to stay hydrated. I recommend eating a high water content diet (aka eat your water} as hydration is good for digestion and skin. Celery is readily available, although my neighborhood Ralphs was sold out of it on my last trip to the store. I use a Nutri-bullet and a nut bag to make it super easy to cleanup. ORDER HERE. (Scroll down to the Kitchen Gadgets & Appliances sections).

Cons: It takes 5-10 minutes in the morning to clean, clean, blend, and clean the juicer. You may experience acne breakouts and frequent urination. Mild eructation occurs in some as well.

Healthy routines first thing in the morning create motivation to carry you through the rest of the day. Here are my tips if you are going to give the juice a try:

DO use organic

DO use the pulp for baking or making celery crisp

DO keep it fresh

DO drink on an empty stomach

DO clean celery thoroughly before consuming

DOES balance ph levels

DOES contain Concentrated Phytonutrients

DON’T make ahead as it changes the cellular structure, therefore, limiting the benefits

DON’T mix with other juices

Here’s to my bodybuilders: Research shows that when celery juice is consumed as a pre-workout drink, it can increase circulation, promote endurance, and enhance strength training with its natural substance content. Talk about a natural pre-workout drink!

For this trend, I say I WILL KEEP YOU POSTED! But so far, I’ve had more energy for my workouts. I’ve skipped my afternoon 10-minute power naps on occasion. I don’t have such a strong urge to drink a second cup of coffee. I’ve had an acne breakout (which is very unusual). And yes, I have found myself peeing often. Bloated initially, but that went away.

Scraping

I came across scraping when I experienced a shoulder injury from weight training. I have tried cupping for various treatments, but scraping was new for me.

Scraping is also known as the Gua Sha technique. This centuries old method of scraping muscle tissue to stimulate blood flow and to promote healing has helped my shoulder injury. The pain relief is noticeable and lasts for hours.

Another name for scraping is the Graston Technique® (GT)  as it involves rubbing the skin’s surface to help break up energy, reduce inflammation, and promote healing.

So what are the pros and cons of this trend?

Pros: Scraping treats everything from perimenopause symptoms, cold, headaches, lung problems, fevers, inflammation, scar tissue, cellulite, adhesions, stiffness, poor circulation, frozen shoulder, golfers elbow, and weak immune system. You can do it on yourself depending on what body part you are treating. It is less costly than major medical treatments. Scraping speeds up muscle recovery.

Cons: It hurts. Bruising can occur. There are not enough studies on this method for specific treatments.

Do not use if you bleed easily or are on blood thinner medications,

Do not use if you have deep vein thrombosis

Do not use if you have medical conditions of the skin or veins

Do not use with a pacemaker or internal defibrillator

If you are considering scraping, it may help with pain relief. It is recommended that this method is administered by a trained physical therapist.

A 2014 study found that “Gua Sha improved the range of movement and reduced pain in people who used computers frequently compared with a control group that had no treatment” (“Journal of Medical Technology and Physical Therapy”).

In a 2017 study, “weightlifters who had Gua Sha felt that lifting weights took less effort after treatment. This could suggest that the treatment speeds up muscle recovery” (“Journal of Traditional Chinese Medicine”).

Takeaway: From my experience, a scraper is a great tool for the gym bag. Purchase a scraper HERE. (Scroll down to the Wellness section). I will continue to use this treatment. Keep you posted!

Sources used in this blog:

JLo Interview

Thyroid Cleansing & Liver Detoxification of Celery Juice

2017 Study (Scraping)

2015 Study (Scraping)

Kathy Dolan, ACE Fitness Pro, Health Coach, Personal Trainer, Yoga Instructor, is a self-employed business owner. Kathy Dolan is a master trainer with years of experience with the secrets to real results! You will find her teaching and training on the Class It Up Virtual Studio and writing health and fitness programs for clients of all ages. She enjoys spending time with her three kids whether it’s in the mountains or on the seashore.

This Fitness Thing…Get in the game!

Super Bowl weekend is here!

I want you to enjoy this weekend to the fullest! Fitness can be fun, it should make you feel happy and proud.

Make a promise to yourself that you will enjoy guilt-free. If you have all the guacamole and chips you desire, buffalo wings, and a few of your favorite adult beverages, so what? Your fitness goals and healthy lifestyle will be there come Monday. It’s not a competition, no end goal or score to make here. There is not a day, time, month, or year at which you need to achieve or arrive at your perfect life or fitness level. No need to stress or rush to the finish line. Consistency over perfection. This is the long game here, you are playing for life. It’s not for 90 days, 30 days, or until you complete the juice cleanse. This game is for life and fitness is forever.

Now, let’s get your mind into the game. There is nothing wrong with ‘falling off the wagon’ when making a healthy habit lifestyle change. For everyone except the perfect one, it is guaranteed you will fall off, be forced off, or voluntarily step off at some point. Have a plan in place for this play.  Make a promise to yourself that you won’t use it as an excuse to say, “I can’t do it” and quit. Replace that thought with an affirmation or a new thought.

Affirmations will change your brain. Neuroplasticity is the science of rewiring the brain with reactions and thoughts. A 30-day juice diet won’t reset anything but your metabolism, leaving you with the same mindset. As we become older, it becomes harder to change our thoughts. Now is the time to learn a new way, a new thought pattern.

I get so excited when my clients have a breakthrough in thinking. This training and coaching season has been amazing with many client breakthroughs. When given the ball, they scored. I feel I have won the super bowl! Having the privilege to train and coach people from all different walks of life and locations, I am clearly moved as I witnessed this real and lasting change. We can talk macros, meal plans, and weight all day, but until a client is ready and willing to show up at practice and do all the work, everything is temporary. Whether it’s undereating, overeating, or poor nutritional choices, mindset and diet is the main game when it comes to health and fitness.

Keep in mind when you see all the before and after pictures that flood social media, what you can’t see is a mind change. You can’t see is if there was a healthy mind change or not. You can’t exercise your way out of an old mindset. It will catch up to you when you least expect it.

“I can exercise with regularity, but don’t ask me to change my diet.”  

“I’m not ready for that part of the program.”

And then one day for one reason or another, something changes. When the shift happens with a client, I get goosebumps! When I can hear and see the difference in clients and the way they see their life and fitness, I know we have arrived at a new level of thinking. The super bowl of athletic minds. If you have a body, you are an athlete. These are the REAL RESULTS!

I love when change lasts a year, two years, a lifetime. Wisdom comes with consistency. Nothing is more heartbreaking than seeing all the weight come back on. That won’t be you, not this time. Get in the game and stop sitting on the sidelines. Nothing is more important than your health, no more excuses. Learn to live healthy and happy. YOU CAN DO IT!

Don’t delay, sign up for a coaching package here.

Healthy Pho Recipe

This is a favorite at our house! Immune-building broth with yummy noodles. Get creative and add avocado, peppers, sprouts, boiled eggs, and/or green onions to the final product and enjoy. This is as good as many of the pho shops in San Diego, I have to say!

Ingredients

Bouillon Powder
1/2 cup (40 g) nutritional yeast flakes*

2 tablespoons kosher salt

2 tablespoons onion flakes (can substitute 1 tablespoon onion powder)

1 1/2 teaspoons garlic powder

3/4 teaspoon dried thyme

1/2 teaspoon dried sage

1 teaspoon smoked paprika (or regular)

1/2 teaspoon turmeric

1/4 teaspoon wasabi powder (if you can’t find it, leave it out)*

1/8 teaspoon ground ginger

1 tablespoon coconut palm sugar (can substitute regular granulated sugar)

We like to make large batches and store it in mason jars or Ziploc bags.

Instant Soup
4 “nests” gluten free ramen or rice noodles*

2 cups fresh baby spinach leaves

3/4 cup shredded carrots (from about 2 medium carrots)

1 cup cubed extra-firm tofu or diced cooked chicken

2 tablespoons miso paste*

4 teaspoons soy sauce*

1/4 cup Bouillon Powder

1/2 to 3/4 cup chopped fresh scallion greens*

Celebrate a Healthy NEW YEAR!

It’s almost time to start and celebrate the new year! It’s about transitioning to another day, week, and year of living your best life.


Invest in your future and customize your goals and workouts to match. Do it with little lifestyle changes or life hacks!


As we transition into a NEW YEAR follow your intuition and make healthy choices for yourself. As we put away the thoughtful and lovely Christmas gifts received from others, let’s not forget the real gifts in life cost nothing. 


Take time to celebrate good health, family, and friendships. Celebrate that you have free will, resources, and time to work out. When you hit the workouts, celebrate! As you toast the new year, take a minute and turn your attention inwards to observe and acknowledge the facts of your life which you are grateful for.


I unwrapped a few goodies that would be the perfect addition to your gym bag, home gym, or kitchen.


I found a kitchen essential if you use cooking oils! Macros are a fact of life and when you can get them right, you will live the dream. Dropping weight is something that takes lots of little lifestyle changes over time. Skip the starvation-cleanse-with-hours-of-cardio this year. 

It looks just like any spray bottle right? Well, the spray pattern is what makes this a macro counters dream. It controls the number of calories you are using with your favorite oils. Click here. Having a hard time getting your diet macros right and in line with your health and fitness goals? Hire a pro and get a customized plan in place.


As some of you know, I have been working through a shoulder injury and this vibrating foam roller arrived at just the right time. I already notice a difference in the inflammation and mobility. I spend 10 minutes each night rolling out the thoracic spine, and shoulders. Not sure how to use a foam roller? Sign up for a session or two here.


Celebrate your body and your ability to move! Happy 2019! 


Yours In Health and Fitness,

Kathy Dolan