Take osteoporosis, for example. It’s a disease where you lose bone mineral density. Essentially, bones become porous and weak, making them more susceptible to fractures. Bones are designed to be dense and strong; after all, support and movement of our body are two of the skeleton’s main functions. (1) So, what image comes to mind when you think of osteoporosis? Let me guess: a frail, little, old lady, hunched over when walking, with a pronounced dowager’s hump. You’re not the only one; many individuals visualize that same image. But that’s only part of the story. According to Osteoporosis Canada, 33% of women and 20% of men will fall victim to fractures from osteoporosis. And if you’re over 50 and you fracture a bone, it’s caused by osteoporosis more than 80% of the time. Here are some more facts about this disease: - The most common sites of osteoporotic fracture are the wrist, spine, shoulder and hip. - No single cause for osteoporosis has been identified. - Osteoporosis can strike at any age. - Osteoporosis affects both men and women. - Osteoporosis is often called the ‘silent thief’ because bone loss occurs without symptoms unless one has fractured. - Osteoporosis can result in disfigurement, lowered self-esteem, reduction or loss of mobility, and decreased independence. - Osteoporosis has been called a paediatric disease with geriatric consequences. - Building strong bones during childhood and adolescence can be the best defence against developing osteoporosis later. - Peak bone mass is achieved at an early age, age 16-20 in girls and age 20-25 in young men. - Women and men alike begin to lose bone in their mid-30s; as they approach menopause, women lose bone at a greater rate, from 2-3 per cent per year. - Risk factors include age, sex, vertebral compression fracture, fragility fracture after age 40, either parent has had a hip fracture, >3 months use of glucocorticoid drugs, medical conditions that inhibit absorption of nutrients and other medical conditions or medications that contribute to bone loss. - Loss of 2cm (3/4″) as measured by one’s healthcare provider or 6cm (2 1/2″) overall from when one was younger may be an indicator of spinal fracture. (2) According to the National Osteoporosis Foundation, the most common fracture is in the upper spine - thoracic region. That’s the source of the hunched over appearance of many people living with osteoporosis. (3) But it doesn’t have to be - resistance exercises where you challenge the muscles and load the bones can increase your strength, improve bone density, and reduce the risk of fractures. (4, 5, 6) Hongo et al (2007) conducted a randomized controlled study on women with osteoporosis; their results demonstrated that “low impact back exercises in women with osteoporosis increased their back strength, thereby reducing their risk of vertebral fractures.” (6) How Essentrics Can HelpSo, I bet you’re wondering how Essentrics can help. When you strengthen your muscles, it results in a corresponding strengthening of the attached bones. And since we work all 600+ muscles during an Essentrics workout, you’re guaranteed to strengthen every bone as well. Given the non-impact nature of Essentrics, there’s no risk of fracturing a compromised bone if you have osteoporosis. We also work balance and posture - 2 key goals of exercise for people with osteoporosis. Let’s take the most common fracture for people with osteoporosis - fractures to the thoracic region. Think upper back, rib cage area between your shoulder blades. There are many layers of muscles that attach to the thoracic ribs, but 2 key muscles to work are the trapezius and the rhomboids.
Here’s an explanation of the muscles of the back, how they impact posture, and how we work the trapezius and rhomboids in Essentrics: The Essentrics Shoulder Blast Trademark sequence improves posture and strengthens all of these muscles. Here’s what it looks like in action: Essentrics is a style of bodyweight training, and as such, can be considered resistance exercise. “Weight-bearing exercise and resistance exercise are particularly important for improving bone density and helping to prevent osteoporosis.” (7) So, whether you’ve already been diagnosed with osteoporosis or you’re trying to prevent it, consider adding Essentrics to your daily routine to improve bone density and prevent future fractures. References:
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“I’ve been doing Classical Stretch for years. Why should I go to a live Essentrics class?”1/16/2017 Great question! As an Essentrics instructor I hear this question - or a variation of it - every so often. There are so many terrific workouts available online, including Classical Stretch and Essentrics, that people can workout wherever and whenever it suits their schedule. Don’t get me wrong - I’m all for people fitting home-based exercise into your busy schedules. But it’s also beneficial to supplement your own workouts with an instructor-led live class. Are you coachable? Participating in a group class has a lot to do with your coachability. Being coachable means you have a willingness to be corrected and to act on that correction. One of my regular students had been practicing Classical Stretch on her own for years before she joined my classes. A few weeks after joining, she approached me after class to say how much class was benefitting: “I had no idea I was doing these moves incorrectly all these years!” Not incorrectly in my view - my corrections and cues to her were to tweak her positioning and thereby enhance her workout. You’re still enjoying great benefits with your home-based workouts. What an instructor will do is correct your positioning so you’re not overloading one area of your body while another area is neglected. An Example in ActionTake an Essentrics side-to-side lunge sequence. The main goals of side lunges are to strengthen arms, and tone the waist and hips. Depending on the type of sequence during the side lunges, there can be any number of secondary goals. What, exactly, does it mean to “tone” your waist and hips? In order to tone your muscles, you need to strengthen them.(1) This is where the “strength” part of “stretch and strengthen” of an Essentrics workout comes into play. We’re moving throughout the side lunge sequence, lifting and lowering our own body as we move through specific positions. Basically, it’s a type of calisthenics: “a form of exercise where you use the weight of your own body to build muscle.” (2) Calisthenics (defined) - exercises consisting of a variety of gross motor movements - often rhythmical and without equipment or apparatus - to increase body strength, body fitness, and flexibility, - using only one's body weight for resistance (3) To strengthen all of the muscles in your waist requires a sequence that challenges all the muscles along the circumference of your waist - front, back, and sides. Too often, people lean into the movement, reducing the work of the sides and overloading the back. But the biggest challenge I’ve seen is people who struggle to keep their hips down and engage the sides - aka the internal and external obliques. Side Lunge vs. TriangleOnce in class, a person yelled out, “this is a triangle from yoga!” Actually, no. But I realized that people can erroneously believe this and position themselves accordingly. Let’s examine the goals of a yoga triangle pose: core strengthening, open the hips and shoulders, stretch the legs. The first goal is great and in line with an Essentrics side to side lunge sequence. But “open the hips and shoulders” means flexibility - aka, another term for stretch. That’s why a triangle is typically a position that is held - it’s a form of static stretching. With an Essentrics side to side lunge sequence, we’re working strength and flexibility dynamically - by continuously moving through the sequence. I do regularly see participants lift their hips up as if they’re in a yoga triangle. The key with Essentrics lunges, though, is to keep the hips down. But what exactly does it mean to keep the hips down? Imagine you have to keep your hips parallel with the floor - both hips, that is. As you can see in the images below, the hips are not parallel to the floor in a triangle pose, but they are parrallel to the floor in an Essentrics side lunge.* Yoga Triangle vs. Essentrics Side-to-Side LungeAm I doing this right?Is my explanation clear as mud? Not to worry - that’s what our group classes are for! I’ll help you improve your technique and enhance your workout. References
1. http://www.bodybuilding.com/content/the-myth-of-toning.html 2. http://calisthenicsdaily.com/what-are-calisthenics/ 3. https://en.wikipedia.org/wiki/Calisthenics *Thank you to my friend and fellow Essentrics instructor, Cassandra McCoy, for providing me with a photo of an Essentrics side to side lunge! Ever heard someone say this: “I have a bad back, so I can’t exercise this week.” Or perhaps you’ve said it yourself. But what exactly does it mean to have a bad back? And why would that restrict you from physical activity? First, let’s look at the definition of ‘bad’: Bad, defined(1): - low or poor in quality - not correct or proper - not pleasant, pleasing, or enjoyable Is your back poor in quality or not correct? Is it truly “bad”? Yes, I do realize “bad back” is a colloquialism, but it shouldn’t be. Having a bad back implies you can’t use it, and yet, you use it every single day of your life, when you move. Did you know that low back pain is the number two cause of work absenteeism?(2) And guess what? “Almost everyone can expect to experience back pain at some point in their lives.”(3) What causes low back pain? Some of the physical factors include: lack of fitness, heaving lifting of objects, operating motor vehicles, prolonged sitting, operating vibrating tools, and history of cigarette smoking. Some sports, like golf and horseback riding, may also overload or stress your lower back. (2) Your back may be in pain because it or another part of your body is weak or tight.(3) In the case of muscles other than the ones in your back being weak or tight, your back then has to carry more than its share of the load. It’s called a muscular imbalance.
Here’s the thing: stiffness begets stiffness. The less you move, the weaker and stiffer your muscles and joints become. And the harder it becomes to move easily and fluidly. So you don’t move. So, what’s a person with low back pain to do? Keep moving. Motion is lotion, after all, and the movement associated with your activities of daily living will slowly help to unlock the area of pain.(3) That doesn’t mean go run a marathon - be sensible about intensity of activity.
A few weeks ago, I was moving furniture. I know how to safely lift and carry heavy objects. But a well-meaning individual distracted me and I lost my focus. So I lifted heavy chairs with bad alignment. Yup, you guessed it. I injured my lower back and put it into spasm. Currently, I teach 9 weekly Essentrics classes and 5 weekly water-based fitness classes. I did not miss one of those classes while I was injured. I was able to continue teaching as I recovered. My back still isn’t 100%, but it’s slowly healing. And now, I need to get up from my computer and move around. Because we all need to keep moving.
Over time, which children do you think will stick to a program of physical fitness? It’s not a trick queston, by the way. There’s plenty of research to suggest that setting an example for your children will ensure a lifetime of good habits. In other words: although the expression, “Do as I say, not as I do” may ring true for bad habits; when it comes to healthy habits, it’s “do as I do” all the way.
The great thing about these daily habits is that they’ll translate into healthy behaviour in adulthood. They’ve made the choice of what to do and when, so they’ll be more likely to stick with it. The list below is an excerpt from an online article about the top 10 tips to help your children develop healthy habits. I pulled out these 4 tips in particular because they ring true for our household. Not purposefully, though, it’s just the way we roll.
First, a little background: This is my seventh year as an Essentrics instructor, and my fifteenth year - yes, I said 15 - of following its television version, Classical Stretch. The TV episodes are only 22 minutes in length - 22 minutes to feel great, unlock tight muscles, and relieve joint pain. That’s a daily habit that wasn’t too hard for me to adopt. Even when I take breaks from teaching Essentrics classes, I still do my own daily workout at home. This summer, my teenagers joined a local fitness club. The facility has a teen fitness program that allows them free access for July and August. While my son had workout buddies, my daughter was going to be on her own. So she asked me to join with her. I promptly agreed: daily exercise is an important habit for everyone, and if spending money on a gym membership would keep my daughter physically active, I was willing to pay for the summer months. During our first workout at the gym, I was struck by how many people had less-than-optimal posture, poor form during their workouts, and perpetually contracted muscles which inevitably leads to joint compression - aka pain! Were these people aware that only 22 minutes of dynamic stretching could improve their gym experience? Don’t worry - I resisted the urge to preach the gospel according to Essentrics. But it got me thinking: what would happen if I stopped my daily Essentrics workout and only did a gym-based workout? The American College of Sports Medicine defines 3 fitness components on which individuals can train for optimal health: cardiorespiratory training, resistance training, and flexibility training:
Notice anything about this table? I’ll give you a hint - I highlighted it in yellow. Flexibility training - aka stretching - is recommended daily or almost daily for every population. So, how many people actually follow these recommendations? Judging from the people I was seeing at the gym, I think it’s fair to say “not many”. Since I’ve never been into resistance training, and I was now doing it 3-4 days per week with my daughter, I wondered how my body would fare if I eliminated the flexibility training from my exercise repertoire. Well, I’m a research nerd at heart, so the only logical solution was to run an experiment. Sample size = 1. It’s called a case study, people. I’ve spent enough of my life in the world of research to know the limitations of a single case study, so don’t worry, it’s not being submitted to a peer-reviewed publication. So, in early July, I stopped doing Essentrics and only did cardio and resistance training workouts. What happened to my body with this change in workouts? Well, a lot. Every injury I’ve ever had seemed to resurface - plantar fasciitis in one foot, torn calf muscle in the other leg, severe big toe pain, recurring shoulder pain. When I got out of bed in the morning, I couldn’t put my heel on the ground and I had to walk down the stairs sideways. It reminded me of my pre-Essentrics life and what drove me to daily practice of this program in the first place. I realized I couldn’t continue this experiment on my return to Ottawa. This was a situation where the science was hurting the test subject. I’m still doing cardio and resistance training workouts with my daughter, but first I do my own Essentrics workout at home. For me, it improves my gym workout because I know I’m still rebalancing my body on my own time. Bottom line, Essentrics can and should be a daily habit. Not just for me - for everyone. Daily habits make life more manageable. And Essentrics is a tool for better living. Daily Habits: What are your daily habits? Do you:
These are all great daily habits - do you remember a time when you didn’t do them? Your daily habits are just that: things you do every day without even thinking about it. Reference:
American College of Sports Medicine: ACSM’s Resources for the Personal Trainer, 4th ed. (2014) Publishers: Wolters Kluwer; Lippincott Williams & Wilkins. Photo Sources:
Essentrics is a full-body program designed to rebalance the entire body through simultaneous stretching and strengthening. When we do the alphabet, we’re focused on rebalancing the hip and leg, and strengthening the leg muscles. It’s a balance exercise - you’re working the standing leg as much as the leg drawing the letters. Essentially, half of the benefits are to the standing leg. Essentrics is a also techniques-based fitness program, and these techniques are present in the Alphabet Sequence. The leg is being rotated within the joint, which improves mobility and range of motion in the often-too-tight hip joint. The leg is pulled out during the sequence - aka an eccentric contraction - which strengthens those leg muscles in the lengthened position. The exercise can be varied, depending on the focus of a workout: a gentler version with fewer letters drawn before switching legs is recommended for older participants, and anyone with balance or mobility issues. With some of my young-at-heart populations, I'll have them hang on to a chair for safety. Being on one leg is still working balance reflexes for them, without the risk of falling. Want to focus more on your quads? Sit on the floor and do the alphabet as part of a quad raiser sequence. Talk about strengthening for the quads! Changing the speed at which you draw the letters can also train your body in different ways - slower movement works the slow twitch muscle fibres. (1) This is great for endurance and energy, as the slow twitch fibres contain the mitochondria, the power sources for your cells. (2) For power and speed, draw the letters faster to activate the fast twitch muscle fibres.
References:
Amanda Sterczyk & Pixabay.com - copyright-free images
We’re designed to move - we have moving parts, we work when we get power from food, and this movement of our body/parts of our body should happen very often. Unfortunately, though, we don’t move our bodies enough. We’re hunched over electronic devices for work and play - the smaller the device, the bigger the hunch. We binge-watch tv, thanks to on-demand providers like Netflix and YouTube. All of this inactivity is wreaking havoc on our ability to move fluidly. Think about it - when you stand up, how long does it take you to go from sitting to standing? Do you feel stiffness in certain joints as you get up? Those moving parts - aka your joints - are seizing up from lack of lubrication. When you’re stiff, you move more slowly. Until you can get your joints and muscles lubricated - by moving! - then, you can increase the speed of your movements. But when you don’t have a spring in your step, you look and act ‘old’. Why do we consider stiff and slow movements to be a sign of aging? Because older adults who are less active behave/move the same way. But you don’t have to be old to move in a slower, stiff way. You just have to be inactive - i.e., mostly sedentary. Kind of scary, don’t you think? Lack of physical movement is prematurely aging our society. So what’s the solution? Move more. It’s that simple.
And there’s a second level of ADLs: Instrumental activities of daily living (IADLs). They “are not necessary for fundamental functioning, but they let an individual live independently in a community.” Their mnemonic is SHAFT: Shopping, Housekeeping, Accounting, Food preparation/meds, Telephone/transportation. Sounds like more movement that allows independence. But I digress. Let’s return to the original list of ADLs. Can you put on a shirt unaided? Can you lift a fork to your mouth? Can you walk or even get in and out of bed? Can you sit down on the toilet and get up again unaided? Can your brush your own hair or teeth? All of these activities require motion, movement, physical activity. Call it what you will, I call it using your body to take care of yourself.
Tell your boss you’re taking a healthy “SMOKE” break for your body and your mind. And then get up from your desk and move. Go for a walk, stretch your arms up to the sky, twist and turn as you reenergize yourself head to toe. Not everything in our lives needs to be all or nothing. Just because you can’t make it to the gym doesn’t mean you can’t move. And even if you do go to the gym, you should still incorporate those snacks of movement/activity into your daily life. Be a perpetual motion machine and see how much better you feel. References:
If you did choose to make a new year’s resolution this year, don’t feel too badly if it’s already slipped off your radar. Often, people try to pile on multiple resolutions, not even realizing that behaviour change is a challenging endeavour. Even trying to change one bad habit - i.e., do more of x, do less of y - is tough. And let’s be realistic - what’s so special about January 1st that you need to change your entire way of life, so to speak, on that date? It’s a rhetorical question; but the answer is nothing. There’s nothing special about that date. You can choose any moment of any given day to change your behaviour - you’re in control of your behaviour, thoughts, feelings. Please excuse me if that sounds trite, but it’s true. As a fitness instructor, I often hear people’s fitness-related resolutions. Perhaps they’re sharing this with me in the hopes that I’ll validate their behaviour. I love that people want to be physically fit and exercise more, but I hope my approval is not the only thing driving this behaviour. Because it won’t last if it is. Another trite comment coming, so brace yourself. The motivation to keep exercising needs to come from within; it’s called self-motivation, and it’s a key component of sustained behaviour change.
Let’s back up for a moment and talk about behaviour change. It’s a favourite topic of mine. I have 2 degrees in social psychology, so I’ve studied it. A lot. And behaviour change is also a popular topic in the fitness industry: personal trainers need to understand how to motivate people to change. That’s kind of their job. Did I mention I’m studying to be a personal trainer as well? The textbook is fantastic - published by the American College of Sports Medicine. (3) But I digress. I don’t want to bore you with a treatise on the theories of behaviour change. Suffice it to say that my favourite one at the moment is The Small Changes Model. Small is an acronym: Self-selected, Measurable, Action-Oriented, Linked to your life, Long-term. Pretty self-explanatory - you pick goals that you can track and measure, and that make sense in your life over the long term. But don’t think about the long-term; think baby steps. Remember, you need to keep at something to make it a habit. That’s why Classical Stretch/Essentrics always runs a 30-day health challenge at this time of year. Have you seen Classical Stretch, the TV version of an Essentrics workout? It’s 23-minutes long; surely you can commit to 23 minutes once a day. And remember, if you slip and miss a workout, there’s no need to pack it in. Just pick yourself up and get to it the next day. After a month, it’ll probably feel like a habit and you’ll just do it. And, if you are the type of person that needs a date to set your behaviour change plan in motion, next Wednesday is Ash Wednesday. That means Lent - giving something up for 40 days until Easter. Perhaps your “give up” could be your sedentary ways, in favour of an active lifestyle. Or just start now. What are you waiting for? References 1. http://www.eattoperform.com/2015/01/04/10-things-the-best-athletes-do-that-you-dont/
2. www.brainyquotes.com 3. American College of Sports Medicine: ACSM’s Resources for the Personal Trainer, 4th ed. (2014) Publishers: Wolters Kluwer; Lippincott Williams & Wilkins; pp. 194-222.
iHunch/iPostureBut that’s not the only thing adding to our hunched-over appearance. Our increasingly sedentary lifestyle coupled with our tendency towards iPosture is wreaking havoc on our bodies. What’s iPosture, you ask? If you’re hunched over a device, you’ve got iPosture. (1) It’s also been referred to as iHunch by New Zealand physiotherapist, Steve August. (2) Do you remember when a dowager's hump could only be seen on a little old lady? Well, that's no longer the case - thanks to smartphones and other tech devices, the "upper back forward hunch" of the elderly is no longer age-specific. August has been studying and treating the iHunch for 30 years. And this posture isn't just bad for our muscles and joints - it also impacts our mood: "the slouchy, collapsed position we take when using our phones actually makes us less assertive — less likely to stand up for ourselves when the situation calls for it". August and his colleagues found that the smaller the electronic device, the more insidious the effect: "the smaller the device, the more you must contract your body to use it, and the more shrunken and inward your posture, the more submissive you are likely to become." Power PosesPoor posture affects you physically, mentally and emotionally. You’ve heard me talk about the physical effects of iPosture - misalignment in your body that leads to joint pain and weak and/or tight muscles. But did you know that how you hold your body also affects your attitude and self-esteem? If you haven’t seen Amy Cuddy’s seminal 2012 TEDTalk, take a moment to watch it: As Cuddy says, “Two minutes is all you need…Tiny tweaks lead to big changes.” Cuddy and her colleagues had research participants assume “powerful” or “powerless” poses for 2 minutes and they then measured their hormone levels. The results? The hormonal changes in their brain chemistry showed increased confidence and risk-taking for those who had done power poses; while the powerless posers had decreased confidence and risk-taking. In essence, the powerless poses had increased their stress hormone (cortisol) and decreased their risk-taking hormone (testosterone). Defining Power Poses“The high-power poses were both expansive (meaning that the body took up a significant amount of space) and open (meaning that the limbs were held far away from the body), and the low-power poses were constricted and clenched”. (1, p. 199) Power Poses and the Link to ExerciseAmy Cuddy has just published a book called “Presence: Bringing Your Boldest Self to Your Biggest Challenges”, where she delves more deeply into how your body affects your mind. It’s social science meets fitness in a great read: “By adopting open, expansive postures, we make ourselves feel better…more powerful, confident, and assertive, less stressed and anxious, and happier and more optimistic.” (p. 207) Open posture…expansive…this sounds to me like a job for an Essentrics posture fix! According to a recent Fast Company review of the connection between posture and mood, people in slouched positions recall negative traits and powerless feelings about themselves more easily. (4) Conversely, people who are sitting up straight - i.e., with improve posture - more readily recall positive traits and empowering thoughts about themselves. This month’s appearance on Daytime Ottawa was all about improving your posture to improve your mood. Take a look: A 2-minute Essentrics Posture FixIf you don’t have time to watch my latest appearance, I’ll summarize the exercises below:
References
Images courtesy of Pixabay - copyright-free images: https://pixabay.com
What if I told you that an Essentrics Plié sequence could increase your energy at the same time it promotes your brain health? Interested? Intrigued? Then please read on and I’ll explain. First, though, we’ll back up to the microscopic level and have a little biology refresher. Our Cells
Mitochondria - no, it’s not an infectious virus! - are one of these organelles. So what do mitochondria do? I’m glad you asked. Mitochondria are often called the powerhouses or power plants of the cells. They convert fuel, the carbs and fat from the food we eat, into energy for the cells. Every cell in your body contains mitochondria, but the exact number varies by cell type. (2) Your muscle cells contain 95% of the mitochondria in your body. It makes sense when you consider that the role of your muscles is to move your body. Our muscles were created to be strong and our bodies want to move. The only difference between a strong person and a weaker person is what they demand of their muscles. (3) Exercise: The Fountain of YouthWhen we exercise, it not only activates the existing mitochondria in our muscle cells, it also creates new mitochondria. This is called mitochondrial biogenesis. Research has shown that “the greater mitochondrial density in a cell, the greater its vitality.” (4) Vitality - aka youthfulness, or the fountain of youth - isn’t that what most people are craving? Having youthful muscles means lots of mitochondria and a mixture of slow-twitch and fast twitch muscle fibres. (5)
Energy Source & Brain Health: More Mitochondria
So, let’s talk about Essentrics Pliés and how they can help you with your energy levels as well as boost brain activity. Think about your waist-to-knee region: it holds the largest muscles in your body. Your gluteus maximus (aka, your butt) is the largest muscle. The sartorius is the longest muscle - it starts on the outside of the hip, runs across your thigh and wraps around the inside of your knee (aka, the ‘turnout’ muscle). Your hip flexors and extensors are considered “prime movers” because the have the greatest influence on locomotion/ambulation. Essentrics Pliés works the agonist/antagonist muscle groups around the hips. And they give you tons of energy. They feel tough but they work - they will increase energy, strengthen knees and hips, reduce hip and knee pain, increase speed in movement, unlock tight hips, train correct knee alignment, tone the butt/hamstrings/quads, and increase flexibility in the hips. Not to mention create mitochondria in those precious brain cells. Watch this video to learn more about mitochondria and how to do Essentrics Pliés correctly. Here are some guidelines for maximum benefit:
Now, go enjoy yourself during this incredibly busy time of year. And don't forget, if you need a quick boost of energy or you've forgotten where you put your car keys - do a quick Essentrics Plié sequence and all will be good. Happy holidays and Happy New Year! References1.https://www.youtube.com/watch?v=-zafJKbMPA8 - Parts of the Cell Rap
2. http://www.britannica.com/science/mitochondrion 3. Miranda Esmonde-White (2014). Aging Backwards: 10 Years Younger and 10 Years Lighter in 30 Minutes a Day. Random House Canada 4. http://well.blogs.nytimes.com/2011/09/28/how-exercise-can-strengthen-the-brain/?smid=fb-nytimes&WT.mc_id=TE-SM-E-FB-SM-LIN-LBA-092611-NYT-NA&WT.mc_ev=click&_r=4 5. http://www.prevention.com/health/health-concerns/are-aging-muscles-why-youre-tired-all-time-and-gaining-weight?cid=soc_Prevention+Magazine+-+preventionmagazine_FBPAGE_Prevention__ 6. http://www.theglobeandmail.com/life/health-and-fitness/health/stronger-legs-linked-to-better-brain-power-study/article27633067/ 7. https://youtu.be/yWGnjokZDsQ : Essentrics with Amanda on Rogers TV’s Daytime Ottawa, Dec 9, 2015 - Essentrics Pliés for Energy |
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AuthorAmanda Sterczyk is an international author, Certified Personal Trainer (ACSM), an Exercise is Medicine Canada (EIMC) Fitness Professional, and a Certified Essentrics® Instructor. |