Wellness By Little

Beating Osteoporosis

This client success story goes out to Rita in Seattle. I remember the day Rita called to inquire about training. One of the first things she said was "I need to start a training program but I really dislike exercising." Rita is bold, honest and real and I appreciated that about her right away.  I laughed on the inside and thought "alright I'm going to have my work cut out for me with this one!" Rita has always said she values her health and her story, I hope, empowers and encourages other people to get moving regularly because the benefits really can be life changing! 

Here's some of her story: 

1) What got you interested in starting an in home training program?
Last year, at the age of 60, I was told by my doctor that I had entered into the early stages of osteoporosis. One of the things that he recommend was strength training exercise. The time then came for me to seriously consider my exercise regimen and include strength training in a consistent and regular fashion.
I've never enjoyed strenuous exercise and I always avoided it. However, I am disciplined and respect commitment. I knew that the only solution was to have someone come to my house and have a date and time firmly set into my weekly schedule so that it would be less likely for me to cancel. 
It was also important to me to optimize the benefits of correctly performed exercises while working out and you only get this on a one-on-one basis. My body has responded well to strength training movements and having a second set of eyes watching me has been critical for injury prevention. 

2) Why is exercise important to you?
I am committed to a healthy living. It feels good to feel fit.  

3) What keeps you going with maintaining a workout routine? Where do you get your motivation from?
First, seeing positive results gives me encouragement to stick with it. Secondly, to have a personal trainer that you connect with, who understands your goals and who keeps you focused on achieving them is paramount. I found this in Mary. She keeps me on track without being overbearing. Her professionalism and grace in dealing, in particularly, with my sometimes unenthusiastic responses, has been key in my keeping up with it.  Mary has a lovely personality which combines thoughtfulness and firmness.  Because I exercise out of necessity rather than choice, she keeps me determined by giving me feedback about my progress and making sure that I experience my best. Her meaningful observations and comments about relevant topics that both of us are interested in also creates an engaging atmosphere during our sessions.     

4) How long have you been training and share some of your major successes?
I have been training once a week for 14 months (since August 2015). At that time, I also started my calcium supplement regimen and combined it with strength exercise alongside with a 45 minute walk nearly daily and yoga to see if I could reverse my early stage of osteoporosis. I was thrilled to go for a bone density 10 months later and I no longer had osteoporosis.  I was back to osteopenia stage. The bone density technician, who has been following me for a number of years, was impressed and said that my improvement was statistically significant. My primary care physician was also impressed that I achieved this improvement naturally without the use of pharmaceuticals, and together with his recommended strength training.  

5) What are your short and long term goals?
My immediate goal is to continue with the same program of strength exercise and calcium supplementation to reverse the osteopenia to normal bone density.  After that, I will continue with my exercise routine for fun and for injury prevention but also to encourage those around me that you can achieve what you want if you put your mind to it and choose the right means (professionals) to assist you. Perseverance is a feature to acquire and inspire!

November 1st - 24th Thanksgiving Wall Sit Challenge

What better way to lead up to Thanksgiving than a beautiful wall sit challenge :) 

The rules are the same as the plank challenge we did last month. You do not have to complete the full time in one sitting. You can break the timing up into circuits if needed but the full time listed below for each day must be completed by the end of that day. Good luck to everyone participating!

Alignment & Posture Considerations:
Sit to 90 degrees
Knees don't come over toes
Weight in your heels
Knees track in line with toes
Low back firmly presses into wall by tucking the tailbone under (posteriorly tilt the pelvis)


Nov 1 30 seconds
Nov 2 45 seconds
Nov 3 1:00 min
Nov 4 1:15 min
Nov 5 1:30 min
Nov 6 1:45 min
Nov 7 2:00 min
Nov 8 2:15 min
Nov 9 2:30 min
Nov 10 2:45 min
Nov 11 3:00 min
Nov 12 3:15 min
Nov 13 3:30 min
Nov 14 3:45 min
Nov 15 4:00 min
Nov 16 4:15 min
Nov 17 4:30 min
Nov 18 4:45 min
Nov 19 5:00 min
Nov 20 5:15 min
Nov 21 5:30 min
Nov 22 5:45 min
Nov 23 6:00 min
Nov 24 8:00 min 

Autumn Plank Challenge

Photo taken by: Becka Hueth 

Photo taken by: Becka Hueth 

The time is almost here for our highly anticipated plank challenge! The challenge will run from Oct 1-31st. The rules are: you have to complete the amount of time within the day - doesn't have to be all at once but I would encourage you to push to fatigue every day. 

*Notice that last 5 days of the challenge are all 5:00 minutes. Wanted to give you 5 opportunities to to go as long as you can after a whole month of building your core strength. 

I'm excited for this one! Spread the word to your friends and family and get them in on it too!

Oct 1 30 seconds
Oct 2 45 seconds
Oct 3 45 seconds
Oct 4 1:00 minute
Oct 5 1:00 minute
Oct 6 1:15 minutes
Oct 7 1:15 minutes
Oct 8 1:30 minutes
Oct 9 1:30 minutes
Oct 10 1:45
Oct 11 1:45
Oct 12 2:00
Oct 13 2:15
Oct 14 2:30
Oct 15 2:45
Oct 16 3:00
Oct 17 3:00
Oct 18 3:15
Oct 19 3:15
Oct 20 3:30
Oct 21 3:45
Oct 22 4:00
Oct 23 4:15
Oct 24 4:15
Oct 25 4:30
Oct 26 4:45
Oct 27 5:00
Oct 28 5:00
Oct 29 5:00
Oct 30 5:00
Oct 31 5:00 

20 Minute Ab Session

Repeat this circuit three times through! 

Normal Crunches x20

Normal Crunches x20

Crunch with side reach x 20

Crunch with side reach x 20

Modified Bicycle x 20

Modified Bicycle x 20

Circular Crunches x 10/direction

Circular Crunches x 10/direction

Bicycles x 20

Bicycles x 20

Normal crunches demo continued

Normal crunches demo continued

Crunch with side reach demo continued 

Crunch with side reach demo continued 

Modified bicycle demo continued

Modified bicycle demo continued

Circular crunches demo continued 

Circular crunches demo continued 

Bicycles demo continued 

Bicycles demo continued 

Body Weight Workout

This routine can be done in your home by simply using your own body weight. NO EQUIPMENT NEEDED!
 
Circuit One
Side plank push ups x 15
Reverse Lunge with Step up x 15/leg
Mountain Climbers 1:00 minute
Repeat 3x
Circuit Two
15 Burpees (using step as modification if needed)
20 Squat hops (take out hop as modification)
Jog for 2:00 minutes @ moderate pace
Repeat 3x

Demonstration of reverse lunge step ups.

Demonstration of reverse lunge step ups.

Wellness By Little clients Adrian and Khanh demonstrating side plank push ups in their Madison Park home. 

Wellness By Little clients Adrian and Khanh demonstrating side plank push ups in their Madison Park home. 

Feel the Burn With This Stair Workout!

Stairs are a great way to get a quick, yet intense workout in your day.  Try these moves to get your legs and glutes stronger:

Find a set of stars that has 20 to 50 steps.

1.     Up and down once, single step on each stair

2.     Up with two steps on each stair, single step down

3.     Up sideways (right leg leading), single step down

4.     Up sideways (left leg leading), single step down

5.     Up skipping one step, single step down

Repeat five times.