New Tribal Total Body-Weight Training Program!

Trust, Twitter, Truth








Remember when you were in high school and your physical education (PE) teachers made you do push-ups, chin-ups and sit-ups? What about those long-forgotten Presidential Physical Fitness Tests, which required you to run different distances for time? Whatever happened to those “old-fashioned” exercises?

While free weights and machines can certainly make your clients stronger, they often target muscles rather than movement. In addition, many free-weight and machine exercises, such as lat pull-downs and biceps curls, are open-chain exercises, which use only one joint as the resistance is moved away from or toward the body using freely movable limbs.

In contrast, most body-weight training exercises are closed-chain exercises, which use multiple joints as the resistance is moved away from or toward an anchored body part. Closed-chain exercises, which are more functional, result in greater motor unit activation and synchronization and better strength performance compared with open-chain exercises (Augustsson et al. 1998; Brindle et al. 2002).

By performing body-weight training exercises, your clients will not only look better; they will also learn how to train three-dimensional movement, acquire a greater kinesthetic awareness and become empowered as they perform tasks with their bodies. Moreover, body-weight exercises make your clients’ workouts portable, an added benefit for people who travel a lot or for those who have trouble motivating themselves to go to the gym.

9-Week Body-Weight Training Program
Training is the same for the first 2 weeks of each 3-week cycle, with the third week used for recovery and adaptation. Have your clients do these workouts 2-3 times per week. As clients progress, initially increase volume (# of reps with body weight), then decrease volume and increase intensity (by adding additional weight) and recovery period.

Weeks 1 and 2

• chin-ups: 2 x 10 reps with body weight (or weight-assisted machine), with 1-minute rest
• squats: 2 x 10 reps, with 1-minute rest
• push-ups: 2 x 8–10 reps, with 1-minute rest

Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 20 reps for each, with 1-minute rest.

Week 3 (Recovery)

Same as above, using 66% of # of reps from weeks 1 and 2 for each exercise.

Weeks 4 and 5

• chin-ups: 2 x 15 reps with body weight (or weight-assisted machine), with 1-minute rest
• squats: 2 x 15 reps, with 1-minute rest
• push-ups: 2 x 12–15 reps, with 1-minute rest

Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 30 reps for each, with 1-minute rest.

Week 6 (Recovery)

Same as above, using 66% of # of reps from weeks 4 and 5 for each exercise.

Weeks 7 and 8

• chin-ups: 2 x 10 reps with 105%–110% of body weight (or of weight lifted using weight-assisted machine), with 90-second rest
• squats: 2 x 10 reps with 105%–110% of body weight, with 90-second rest
• push-ups: 2 x 10 reps with 105%–110% of body weight, with 90-second rest

Choose two exercises each workout from traditional crunches, V-sits, stability ball crunches, reverse crunches, twist crunches and medicine ball crunches: 2 x 20 reps with 105%–110% of body weight for each, with 90-second rest.

Week 9 (Recovery)

Same as above, using 66% of # of reps from weeks 7 and 8 for each exercise.

For guidelines on proper body position and efficient, safe execution, refer to the complete article in the February issue of IDEA Fitness Journal IDEA Article Archive.

References
Augustsson, J., et al. 1998. Weight training of the thigh muscles using closed vs. open kinetic chain exercises: A comparison of performance enhancement. Journal of Orthopaedic and Sports Physical Therapy, 27 (1), 3–8.

Brindle, T.J., et al. 2002. Electromyographic comparison of standard and modified closed-chain isometric knee extension exercises. Journal of Strength and Conditioning Research, 16 (1), 129–34.

By Jason R. Karp, PhD

Forwarded By, Natalie Pyles

Fitness & Weight loss expert, Author, NSA Speaker

P.S. Call 4 Your FREE Tribal Total Body Weight-Training Demo and assessment 480-212-1947 or email me at fitnesselementsexpress@yahoo.com or fax your request 623-399-4199 today!

How to be your own Handy Man

Be Your Own Handy Man

No man is lord of his house if he has to call in the cavalry for every leaky pipe. These 16 DIY tricks will save you money—and earn you bragging rights

Denny Watkins

Unclog a sink
Most blockages form in a sink’s trap (that curvy bit of pipe under the drain), says contractor John Palanca, cohost of DIY Network’s Under Construction. Put a bucket under the trap to catch the backed-up water. Unscrew the nuts holding the trap and pull the pipe downward to remove it. Clean out the insides with a bottle brush. Finally, wrap silicone tape (also called “plumber’s tape”) around the pipe threads and screw the trap back on tightly. Run hot water to flush out any remaining debris.

Pull a stripped screw
Use a chisel to cut a deep horizontal groove across the head. Now use a flat-head screwdriver to gently back the screw out.

Repair hammer marks in wood
Lay a damp rag over the ding. Press a hot iron over the rag for a few seconds, and then check out the mark. The heat will cause the wood to absorb moisture like a sponge, forcing it back into shape. Repeat until there’s no evidence of your sorry skills.

Destink your fridge
Place an open bowl of ground coffee on the bottom shelf. Within a week, the coffee will absorb all of the foul odors—and leave behind the pleasing aroma of extrabold Sumatra.

Destink your bathroom
Switch on the fan and hold a single square of toilet paper to the grate, says Palanca. If the suction holds the paper up, the fan works fine—try a plug-in air freshener. If the paper won’t stay, you can either replace the fan (measure the hole and buy a new fan from the hardware store) or use an unbent coat hanger to reach up and clear out any clogs.

Secure your wireless Internet
Access your router’s setup menu through your Web browser—see your manual for the correct address. Once you’re in, start building your defenses.

1 Look for the tab that lets you change the “SSID”: That’s the name of your network. Make it something unique—think of it as a password.
2 Change the SSID broadcast feature, usually found under “advanced settings,” to “disabled.” Now, when a wireless modem looks for nearby networks, yours won’t show up.
3 Most routers have either wireless encryption (WEP) or Wi-Fi protected access (WPA). Crank the encryption up to its highest setting (probably 128-bit) and enter a password to generate a key. This will spit out a bunch of gibberish—that’s good. Copy everything down onto a notepad and save all settings.
4 The computer on which you set up the network will already be connected. When you want to connect another computer, you just need to type in the gibberish.

Unjam a garbage disposal
Most disposals have hex-wrench holes on the bottom. Insert your wrench and reverse the blades, freeing the jammed item. Then reach in and grab it.

Stop a toilet from overflowing
Quick! Take the lid off the tank and lift the rubber ball to shut the inflow valve to the bowl.

Replace stained carpeting
1 Cut a perfect rectangle around the stained carpet and up to the closest wall. At the base of the wall is a tack strip that will help hold down the new piece.
2 Using the stained square as a template, cut the patch to fit exactly.
3 Lay down double-sided carpet tape along the three edges of the hole that don’t have tacks.
4 Starting at the taped edges, press the carpet down tightly. Tuck the remaining edge under the baseboard, where the tacks will grab hold.

Replace a cracked tile
1 Place strips of masking tape along the edges of surrounding tiles to keep them from chipping.
2 Scrape away the grout from around the broken tile.
3 Crack the broken tile into pieces with a small hammer. Once shattered, the tile should come loose from the glue holding it down. Scrape the remaining adhesive (it’s actually called “thinset”) from the surface with a putty knife.
4 Apply a coat of new thinset with a grooved trowel. “Grooves keep the adhesive at an even thickness, which helps the tile sit flat,” says Carter Oosterhouse, a professional handyman and the host of HGTV’s Carter Can. Press the tile into place, using plastic spacers around the edges
to ensure it’s perfectly aligned. Let it sit overnight.
5 Remove the spacers and use a “float,” or rubber trowel, to apply premixed grout around the edges. Don’t worry about being neat—the grout won’t bond to the tile. Wipe off the excess and repeat until the gaps are filled. Let the tile dry for 4 hours before stepping on it or getting it wet.

Remove the base of a smashed lightbulb
Make sure the lamp is unplugged or, if it’s hardwired, flip off the circuit breaker. Clean off the bigger shards from the base, then press the cut side of a half potato down on it. Turn counterclockwise.

Break into your house
Slide the corner of your driver’s license between the door and the jamb, pressing the edge down on the latch. While maintaining downward pressure, quickly shake the door back and forth until the card forces the latch into the door. If it doesn’t work, congratulations: Your home is protected by a well-made doorknob. Now call a locksmith.

Fix a hole in drywall
1 Cut a square or rectangle at an easy-to-measure size—like 5 by 5 inches—around the hole with a utility knife, says former Sex Pistols front man John Lydon, who knows a few things about punching (and fixing) walls. Be sure to expose half the width of the closest stud.
2 Cut a new square of drywall to fit. Screw the patch onto the stud, and cover the cracks with a piece of joint tape. Coat the entire work area with a thin sheet of joint compound.
3 When dry, sand the area with a fine-grit sandpaper and apply paint primer over the patch. If you still see seams, coat with more compound and sand again.

Source Mens Health.com

I hope you Enjoy!

Sincerely Yours,

Natalie Pyles

P.S. Call today 480-21... or fax request 623-399-4199 for your FREE Tool Box of Fit Tests and Nutritional Analysis this will an Absolute valuable tool to add to your bag of tricks to gain that slight edge Men Guaranteed!

New June Fathers Day Makeovers and Special Offers!

4 Tools Every Man Needs to Know

Pilates 4 Weight-loss

Converting the “Non-Believer” While the popularity of mainstream Pilates continues to increase, there are still people who view the stated benefits of Pilates with a degree of skepticism – especially in terms of integrating Pilates into their training or workout regimen. Are they missing out? Absolutely! Dear Friends, We’ve all encountered them – people, often those with a particular focus in mind such as weight loss, toning or building muscle mass, who think that Pilates will not help them achieve their goals. Additionally, people used to high-adrenalin classes or activities may feel that Pilates does not offer enough of a challenge. Regardless of the reason for not trying Pilates, these potential clients are missing out. Why? Because Pilates can help improve performance, reduce injury, and relieve stress. The challenge is getting them to give it a try. Our first page shares some key points to remember when discussing Pilates with a potential client. We hope you find this information helpful. Check back often for educational content, programming inspiration, fitness tips and more. Here are some key points to remember when discussing Pilates with a potential client: 1. Mass Appeal Regardless of the fitness level of a client, Pilates offers something for everyone – sports fanatics looking to build core strength and improve their golf drive; elite athletes who want to prevent or attend to injuries; rehab and prenatal clients who want to enhance their fitness ability; new moms who want to get their pre-baby shape back; or mature adults who simply want to make getting out of bed easier. Every exerciser can reap the benefits of this form of exercise – and get a good workout at the same time. 2. Real Men do Pilates Some of your male clients may think that Pilates is only a woman's workout – it’s not. The reason why so many elite athletes are incorporating Pilates into their training regimens today is because this method of exercise has evolved over time and is now focusing on the modern day biomechanics of the body bolstered by essential scientific research. More and more men are finding that by incorporating Pilates into their exercise and athletic regiment they have experienced increased flexibility, power, strength and mobility. 3. Pilates Incorporates Key Performance Factors Many people know that Pilates helps build strong, healthy muscles, improves blood flow, and engages all the muscles at the right time. What they might not know is that Pilates also addresses all seven of the key performance factors cited by experts as having great significance in terms of contributing to an athlete’s overall conditioning and rehabilitation exercise and sport-related injuries. What are these factors? Posture, balance, mobility / flexibility, stability, coordination, functional strength and endurance. 4. Athlete’s Choice – Pilates! Athletes in a variety of sports have discovered the benefit of integrating Pilates into their training and exercise regiment. In addition to helping athletes develop core strength and increase flexibility, Pilates creates balance throughout the entire body. Many sports are one-sided and create muscle imbalances throughout the body. Pilates can help address these imbalances and create more symmetry overall. Pilates has been utilized for rehabilitation after injury for many years and continues to be an important factor in injury prevention and recovery. As a result, athletes can withstand rigorous training regimes and ultimately improve their golf drive or baseball pitch, as well as maintain an optimal weight for their sport or activity of choice. To Yours In Health & Fitness, Natalie Pyles P.S. GUY WISDOM just for you Men Only! 4 Tools Every Man Needs 12 Things You Don't Need Anymore Live Like the Rich on Any Budget How Ewan McGregor Balances Work and Family P.S.S Here is your Fathers day offer Men! June Fathers Day Makeovers and Transformation Special Offers! Buy any Personal Training, Nutritional Counseling, or Wellness Coaching package and get Your FREE NEW Nintendo DS, Personal Trainer: Cooking Bundle Now! This is Limited to the first 11 Responders and if you act fast you will also receive Natalie's 101 Seasonal Healthy and Fit Foods Recipe Book FREE! Hurry while supplies last and call 480-212-1947 or fax request to 623-399-4199 get your copy and FREE gift today! P.S. We will also throw in a FREE full year subscription to Men's Health Magazine

Calling All Kettlebell Kittens!

Core, Cravings, Curves and More...


How to Cut fat by attacking the Core and More



I am Natalie Pyles, owner of Kettlebell Kittens Workout in Phoenix, Arizona and creator of the “Art of KettleBell training the Core and more” workout series. I’ve seen, studied, and used almost every quality fitness tool and worthless infomercial gadget introduced to the marketplace over the last couple decades. Quite a few of them get regular use at Golds Gym… but I’d need three times the gym space to hold what’s been tossed in the dumpster out back!

I’m quite open-minded and will try just about anything with my clients. After all, mainstream folks need variety more than anything to stay motivated. We use bands, barbells, medicine balls, rings, punching bags, dumbbells, stability balls, spinning bikes, bosu balls, and about a dozen other fun tools.

My favorite tool (and the core of most of my training) is now the kettlebell. A kettlebell looks like a cannonball with a suitcase handle welded to the top. It’s a hunk of iron with a long, rich history that is virtually unknown in America. Kettlebells have been used for centuries in Eastern Europe and are beloved for the strength they impart. The kettlebell might seem completely unfamiliar to you… but think back to early childhood. Most people have a fuzzy recollection of the circus strongmen in Bugs Bunny cartoons tossing them about. Are you with me now?

I was originally drawn to the kettlebell because of its simplicity and unique shape. It is an undeniable chunk of iron. I can’t imagine anyone hanging the “infomercial gadget” sign on a kettlebell. This is clearly a serious strength tool. As I began to study this simple, utilitarian looking implement, I discovered a deeper training philosophy surrounding its historic use.

For hundreds of years, kettlebell use has focused on muscle integration rather than isolation. Nearly every drill recruits multiple muscle groups to work in unison. The body is trained as a whole and particular emphasis is focused on the core and back muscles. Isn’t it interesting to see the “new” paradigm in American fitness shifting to a radical “new” philosophy of functional training? Kettlebells represent functional training in its purest sense… and have been doing so since before the discovery of electricity.

You don’t technically even need a kettlebell to experience some of the philosophy surrounding it. The variety of kettlebell drills is staggering. Many of the more advanced drills simply aren’t possible to perform with a dumbbell. Two of most basic, fundamental drills can be (to some degree) experienced with a dumbbell if you haven’t purchased a kettlebell yet. To avoid turning this introductory article into a novel, I’ve prepared 5 short videos of a fellow fitness expert demonstrating the kettlebell swing and Turkish getup. Please watch each in its entirety. Then grab a dumbbell and give it a try. The swing will certainly feel awkward compared to using a proper kettlebell… but you should get the idea.

I recommend you then purchase a kettlebell or two and watch this training zone for future tips and articles.

View all article campanion videos.

P.S. Here is Melissa's Success story and this workout program is dedicated to her for all her hard sweat & tears! I love you girl!

Are you a Slim Seeker?

How to Cut Up to 900 Calories With these Simple Slim Seekers Substitutions

Even while you’re following our free and easy Slim SeekersWeight loss plan, we know you still need to splurge occasionally. But that doesn’t mean you need to blow your calorie count sky-high. One of the easiest ways to cut calories is to food-swap. Ditch a high-fat version for its lower-fat counterpart and you’re on your way to mega-calorie savings. Also try these smart Slim Seekers substitutions below.

Substitute this … With this…

• Grande White Chocolate Mocha Frappuccino = 480 calories, 7g fat Grande White Chocolate Mocha Frappuccino Light = 180 calories, 2g fat
• 1 oz grated cheddar cheese = 115 calories, 9g fat 2 tsp grated Parmesan cheese = 40 calories, 3g fat
• 4 oz whole wheat banana muffin = 430 calories, 23g fat 2 whole grain waffles = 160 calories, 2g fat
• 1 cup tuna salad = 420 calories, 34g fat 3 oz grilled chicken breast = 150 calories, 3.5g fat
• ½ cup granola = 590 calories, 29g fat 1 cup fiber cereal = 120 calories, 2g fat
• 4 oz turkey burger = 240 calories, 17g fat 4 oz lean turkey burger = 170 calories, 7g fat
• Bagel with cream cheese = 600 calories, 22g fat English muffin with no-sugar-added jelly = 160 calories, 1g fat
• 1 slice cheese pizza = 450 calories, 13g fat 1 slice cheese-less pizza with veggies = 250 calories, 2g fat
• Large soft pretzel = 400 calories, 4g fat 1.25 oz (2 servings) soy crisps = 140 calories, 4g fat
• 1 order General Tso’s Chicken = 1,300 calories, 11g fat 1 order steamed chicken and broccoli with ½ cup garlic sauce = 400 calories, 4g fat
• ¼ cup half-and-half = 80 calories, 7g fat ¼ cup skim milk = 20 calories, 0g fat
• 1 cup Ben & Jerry’s Half-Baked ice cream = 560 calories, 28g fat Frozen fruit pop = 90 calories, 1g fat
• 2 1.3-oz chocolate truffles = 340 calories, 22g fat 2 chocolate-covered strawberries = 60 calories, 3g fat

P.S. If you Want More Slim Seekers Weight loss tips ask Natalie Pyles with Fitness Elements Express www.myfitnesselements.com or fitnesselementsexpress.com today!

* Slim Seekers Weight Overview
* Your Meal Plan
* Your Strength Plan
* Your Cardio Plan
* Natalie Pyles Story
* Meet Our Experts

Are you getting enough protein?

Did you know eating enough of the right kind of protein may help curb appetite, improve heart health, and keep blood sugars in check.

Even if the low-carb diet craze ended up being a bit of a bust, the attention it focused on protein is a good thing. Researchers are taking a closer look at this often ignored nutrient and discovering its hidden health potential. full story
Real Simple

The gist of the latest research: generous amounts of the right kinds of protein --still within recommended levels but closer to the top of the optimal range experts recommend -- could curb appetite, improve heart health, and help lower risk for a laundry list of chronic ills. The key to unlocking benefits starts with taking a closer look at the quality and quantity of protein you eat.

The right kind of protein

Sure, a juicy T-bone steak will net you plenty of protein, about 53 grams for 8 ounces. Thing is, that protein package comes weighted down with 52 grams of fat, 20 grams of it the artery-clogging kind. To net the health-promoting benefits of protein, experts recommend tapping into lean, high quality choices: fish, skinless poultry, lean meat, egg whites, low fat dairy, and legumes. Real Simple: Make nutritious snacking choices on the go

How much protein is good? Government MyPyramid guidelines talk about eating about 15 percent of calories (68 grams for someone eating 1800 calories) from protein, a figure that is in line with what most Americans currently eat. The Institute of Medicine suggests as much as 35 percent of calories from protein is safe. Real Simple: 9 Healthy Predinner Snacks

Protein benefits
Don't Miss

* Fish, olive oil, nuts good for eyes too, more studies find
* Fit Nation

It's that upper end of the recommended range, in the neighborhood of 25-30 percent, that's keeping the scientific world all abuzz. At these higher levels, researchers find protein does everything from quench appetite to rev up fat burning to keep blood sugar and insulin levels on an even keel. A study from Johns Hopkins Medical Center finds that just shifting your diet to include a little more high-quality protein and a little less potatoes or rice could dramatically impact heart health. MyRecipes: 7 ways with black beans

Working on the Optimal Macronutrient Intake Trial to Prevent Heart Disease (Omni Heart), researchers found that people who replace just 10 percent of carb calories with protein (or a healthy fat like the monounsaturated variety) can significantly lower blood pressure, cholesterol and triglyceride levels. RealSimple: 6 Ways to save on groceries
Health Library

* MayoClinic.com: Lean meats- 10 tips for low-fat cooking
* MayoClinic.com: Beans and other legumes- types and tasty tips

So far, this new thinking about protein is a work in progress. It doesn't change the fact that protein plays a role in grown and repair of all kinds of body tissues, including bone and muscle. These newer findings simply suggest the impact of protein on health is more far reaching than health experts first realized, and that perhaps protein is a key player in keeping the heart healthy, the blood sugar level, and appetite and weight all under control. As scientists debate the merits of all these provocative new findings, it's almost certain the 2010 Dietary Guidelines will include new advice about protein. MyRecipes: Go lean with protein

Protein advice

For now, don't worry about playing percentages or counting grams of protein. Instead, the best advice is twofold. Focus your fork on lean, high-quality sources of protein. And make sure to include them at every meal. Oh, and if weight loss is your goal, a little bigger serving of high quality protein is definitely in order. MyRecipes: 11 Simple ways to cut calories


Forwarded By, Natalie Pyles

Health & Fitness Expert, Wellness Coach, Author, NSA Speaker

Are You Ready For Functional Flexibility?

How Functional Flexibility Will Enhance Effective ways to allow for more resilience throughout the Pelvic Core Neuromuscular System (PCNS)

Mobility in three planes of motion is an effective way to allow for more resilience throughout the Pelvic Core Neuromuscular System (PCNS) and to wake up the neurological system propriopceptively. Traditionally, stretching has taken place in one plane of motion. By integrating triplanar stretching, you effectively stretch muscles from different angles.

For example, take any traditional stretch and add gentle motion in the sagittal, frontal and transverse planes. To stimulate the PCNS from a traditional runner’s calf stretch against the wall, turn the back foot inward approximately 45 degrees and drive the hips front to back (sagittal plane), side to side (frontal plane) and then clockwise and counterclockwise (transverse plane). Perform each motion for 30–60 seconds. This will allow for mobility throughout the lower girdle, including the PCNS.

Figure 1: The Pelvic-Floor Muscles

Breath and Core Support

When training a client with PCNS challenges, one important task is to teach her how to breathe using the respiratory diaphragm for core support against low resistance. Sounds arbitrary considering that we must breathe to live, but as we know, clients do not always know how to inhale and exhale appropriately upon exertion.

Your client may feel that holding her breath provides stability by locking down the core. Actually, it does not provide functional mostability (mobility and stability); what’s more, it doesn’t feel very good. Breathing through pursed lips provides greater stability, while slowly letting the system adjust through rhythmic, three-dimensional decompression and unloading. The following simple exercise shows how to integrate core stability into breathing.

1. Have your client stand with feet shoulder width apart with hands at shoulder height, elbows flexed to sides (you mirror her).
2. Instruct the client that she will take a deep breath in, and on the count of three you will give her hands a gentle push as she holds her breath.
3. Compare stability.
4. Do the same sequence—only this time instruct your client to exhale forcefully as you gently push her hands (compare with task 2).
5. Repeat the sequence, but now instruct your client to exhale through pursed lips (like blowing through a pinhole) as you provide gentle, increasing resistance to your push.
6. Compare stability.

Know Your Healthcare Professionals

Urogynecologist: specializes in the care of women with pelvic-floor dysfunction. This professional has completed medical school and a 4-year residency in obstetrics and gynecology. A urogynecologist has additional training and experience in the evaluation and treatment of conditions that affect the female pelvic organs and the muscles and connective tissue that support the organs.

Gynecologist: a physician who has completed specialized education and training in the health of the female reproductive system, including diagnosis and treatment of disorders and diseases.

Obstetrician: a physician who has completed education and training in the management of pregnancy, labor and puerperium (the time period directly following childbirth).

Obstetrician/Gynecologist: a physician who provides medical and surgical care to women and has particular expertise in pregnancy, childbirth and disorders of the reproductive system. This field includes preventive care, prenatal care, detection of sexually transmitted diseases, Pap test screening and family planning.

Physical Therapist: licensed professionals who work with people who have impairments, disabilities or limitations in their overall physical function. Physical therapists examine, evaluate and develop treatment plans on an individual basis. They use manual therapy, functional exercise and other modalities to restore function, improve mobility and decrease pain with the goal of re-establishing a patient’s prior level of function.

Women’s Health Physical Therapist: a physical therapist who has specialized skills and education in the care of the female patient. Areas of focus include pregnancy and pelvic-floor dysfunction.

Fellow of Applied Functional Science: a physical therapist, personal trainer, medical doctor or fitness professional who has specialized training in applied functional science through the understanding of functional principles, strategies and techniques appropriate for use with patients and clients of all types and for all purposes, including prevention, rehabilitation and performance enhancement. This professional will also be certified in functional manual reaction.

Pelvic-Hip Complex Pivot Shift Matrix

The following test (remember, tests become exercises and exercises are tests) assesses and exercises the functional flexibility, mobility and stability of the entire pelvic-hip complex. This is a “Pivot Shift Matrix,” in which we load from the bottom up.

1. Have your client demonstrate her ability to perform single-limb balance (SLB) on both lower extremities.
2. Start with the more successful side (in this case we will describe standing on the right leg, moving the left leg through space).
3. Sagittal Plane: In right SLB, instruct the client to swing the left leg, intentionally and with control, pivoting forward and back at the hips. Let her use the upper trunk to counterbalance. If this is difficult, allow her to toe-touch down in front, then in back.
4. Frontal Plane: In right SLB, instruct the client to toe-touch as far to the left as possible and then return to midline. After a brief pause, instruct her to reach the left leg to the right, across the body. Again, let her tilt the torso to counterbalance the full loading and unloading of the hip.
5. Transverse Plane: In right SLB, have the client rotate at the right hip, turning the body as a whole to the right and then turning across the body to the left. Again, if balance is deficient, instruct the client to toe-touch at the threshold of each rotation.

This exercise assesses glutes, hamstrings and calf muscles in the sagittal plane; hip abductors and adductors in the frontal plane; and hip internal and external rotators in the transverse plane. It also submaximally and subconsciously stimulates the pelvic core from the ground up. Synergistically you have allowed the abdominals to contribute by decelerating, loading and unloading the upper torso to counterbalance the excursion of the hips.

SIDEBAR: Recognizing Pelvic-Floor Dysfunction

While it is clearly not within the scope of practice for fitness professionals to diagnose pelvic-floor dysfunction, there are questions you can ask that will help in the allied health professional referral process. The answers will also help with program design.

• How often do you urinate during the day? (Every 2–4 hours, or 6–8 times per day is considered normal.)
• Do you get up at night to go to the bathroom? If yes, how many times? (Zero times to once per night is considered normal.)
• Do you ever have accidental leakage of urine during activities such as coughing, sneezing, laughing, running, exercising or lifting?
• Do you ever have accidental leakage of urine associated with a sudden strong urge to urinate, or do you have trouble reaching the toilet in time?
• Do you do a lot of “just in case” toileting?
• Do you have trouble controlling gas?
• Have you ever lost bowel control?
• If you are sexually active, do you have pain during or after intercourse?
• Do you have pain before, during or after urination or bowel movements?

Source and References: Idea Fit
Forwarded By, Natalie Pyles

P.S. Natalie Pyles the owner of Fitness Elements is Now offering a New service and added value to all clients, and New customers the Integrated Flexibility Specialist - NASM. Call for your Muscular imbalance assessment today 480-212-1947 or fax assessment request to 623-399-4199 or e-mail fitnesselementsexpress to set up an assessment at your preferred time.