Core Fitness personal trainer Jarred Berndt didn’t go easy on me during our final workout together at Athletes Nation as part of the eight-week fitness challenge between Randy Ferbey and yours truly. Here I am pulling a sled with 90 pounds. Talk about tough sledding! (Photos by Jarred Berndt)

This might sound like a last-ditch effort to hedge my bets, but I must point out that my main objective in signing up for the eight-week fitness challenge against Randy Ferbey wasn’t to beat the retired curling legend.

Hey, I still hope that happens (results will be finalized this week). But the fun and friendly competition between Randy and I has really been secondary.

Sure, we happen to be the main guinea pigs in this two-month human experiment, which I have affectionately dubbed the Survival of the Fittest. And sure, Randy and I are both healthier and fitter than we were 56 days ago.

But as I wrote from the get-go, this is much bigger than a four-time world curling champ and a journalist competing to see who can gain more muscle and lose more fat under the tutelage of nutrition coaches and personal trainers.

It was my hope, and the hope of everyone else involved, that this challenge would inspire others to unlock their body’s full potential towards greater health and happiness.

Early last month, I urged readers of the Keeping Fit blog to join Randy and I on this eight-week fitness challenge. And several of you did.

I’ve heard from a few of you, including Margaret (Marg) Jubinville, who has consistently kept me updated on her ongoing progress.

I asked Marg to write a progress report for publication, and here’s what she wrote:

Hi Cary:

It is great to be able to chat with you about our weight management plan and progress. I have struggled with weight all my life adult life and like you, am now following the Mark McDonald (Venice Nutrition and author of Body Confidence) weight management plan. As a pre-diabetic it is important that I control my blood sugar and I have been able to do it by following the plan. I have been following it for 5 weeks now and have lost 14 pounds. My blood sugars have stayed below 6.0 for the past four weeks! I am now going to be adding regular exercise into my program so am anxious to see how this affects the weight loss as well.

My biggest problem to overcome is that I am a stress eater and I have had my share of stress over the last 10 years and the pounds piled on. I find that this program is amazing and with the right combination of protein, carbs and fats I am able to lose the weight and control the stress cravings. I have been fortunate to have the support of a wonderful woman by the name of Brettany Sorokowsky, the owner of The Blood Sugar Stabilization Clinic and one of her Certified Nutrition Coaches. They have a wealth of knowledge and ideas to ensure success in following the meal plan and how to get through the tough spots. They are genius at helping you plan and perfect your meals to fit into our busy lifestyles and for me, that is half the battle. Learning to eat in 3’s every 3 hours is easier than I thought it would be. Once I mastered the art of pre-planning and appropriate grocery shopping the rest was a breeze!

The best part of this experience is not having to do it on my own. Lots of support, contact and conversations with people like yourself, who have the same struggles and challenges. I know the road to better health and wellness will be a successful journey for me this time!

Margaret Jubinville

P.S. Enjoy our facebook chats. Keep going. You are an inspiration to many (me being one of them). We all have hurdles to overcome and I know we can all be successful. Remember 1%!!!!!

* * *

Wow, Margaret! That’s amazing! This is what it’s all about. Thanks so much for sharing your story. It sounds like you are right on track to unlocking your body’s full potential. You are doing this! Please continue to update me on your progress. I believe in you! And I look forward to the day when you message me to tell me you’ve reached your fitness goal — because it’s not a matter of “if” but a matter of “when.” Thanks again, Marg!

Cary

Need a tune-up before you squeeze into that bikini?

Read on …

Xtend Barre® Workout, a pilates-and-dance amplified cardio barre program with over 70 locations in the U.S. and beyond, has released an “Xpress Xtend Barre Bikini Barre-Camp” to get you lean, chiseled and confident just in time for swimsuit season.

“Skip the crash diets and cardio-overload,” explains Andrea Rogers, founder of Xtend Barre Workout and host of best-selling workout DVD, Xtend Barre: Lean and Chiseled (available on Amazon.com). “Incorporate a daily routine at the barre — or using a chair at home — that will help you get lean without making yourself miserable. We’ve put together our favorite micro-targeted moves so you can bare your body on any beach.”

UNDERARM FLAB?

Nix the Unsightly Underarms with Bent-Over Boxing

Bent-over boxing

Stand with feet hips width apart, weights in each hand. Hinge forward at hips, bending knees slightly. Reach right arm forward, palm facing down as you extend left arm backward, palm facing up. Pulse arms upward 3 times, swing arms with control to switch alternating sides. 8-16 reps on each side.

JELLY BELLY? 

Cinch the Waist with Side Reach

Side reach

Open legs to a wide second position, natural turn out; plie. Hold 1 arm to side of body in a 90 degree bend. Reach arm up and over the head, staying in frontal plane, bring elbow to the hip, cinching the waistband as you return. 16 reps then alternate sides.

LOVE HANDLES?

Melt love handles with Barre Pretzel

Barre pretzel

Sit on the floor with one leg bent in front of body and one leg bent behind. The front leg should have shins parallel to the front, the back leg has knee in line with hip or further behind. Hands are placed on floor surrounding front knee.

Knee Lifts: Keeping toes on floor lift the back knee up, lower back to floor. Repeat 8 reps.

Leg Lifts: Lift and lower the entire back leg off floor. Repeat 8 reps.

Knee Pulse Back: Keeping back leg in the air, press the knee back, engaging seat muscles deeper. Work to keep leg parallel to floor. Repeat 8 reps.

Combo: Combine leg lift and knee back series. Lift and lower the leg (but keep it still in the air) then pulse it back and forward. Repeat 8 reps.

Straight Leg Lifts Side: Extend back leg straight to the side. Trying not to lean, lower and lift the leg. Repeat 8 reps. This is advanced!

SAGGY BUTT?

Lift your glutes with Back Tendu Lifts

Back tendu lifts

Face barre with feet in first position. Demi plie, keep heels on the floor. Place weight onto one foot and extend the other leg into a back attitude (bent knee rotated away from body). Keep supporting leg bent and hips forward. Softly bend the working leg and quickly press into extension. Keep the movement small, never bending the knee fully, but always extending the leg fully. 16 reps.

Keep the leg extended (between back and side of body) lower/lift the leg with a pointed toe. 16 reps, then hold leg in air and pulse up. 16 reps. Try with flexed foot for a challenge.

LEGS

Lengthen with Lunge Battement Kicks

Lunge battement kicks

Plie one leg as you extend the other arm and leg in opposition. Straighten the supporting leg as you kick the leg up to a forward battement (big kick). Repeat 8 slow/ repeat series with 8 reps at tempo.

Add a releve on supporting leg as you bring battement the other. (Advanced) 8 slow/8 tempo.

About Xtend Barre ® and Andrea Rogers

Andrea Rogers

The Xtend Barre® Workout has been sought after by national top Pilates instructors, dancers and leading fitness experts, and now has quickly expanded to over 70 locations around the world, including studios in the U.S., Australia, Dubai, Paris, London, Brazil, Canada and more.

Andrea Rogers, the creator and founder of Xtend Barre, boasts an extensive career as a professional dancer and choreographer. Having shared the stage with numerous celebrities, Andrea traveled the country with several professional dance companies, including her role as a principal dancer for Walt Disney World Co.

Andrea aligned her passion for dance and Pilates in 2006 when she cultivated Xtend Barre, Pilates and dance Amplified. Her creative combination of traditional Pilates methods and ballet basics sculpts bodies into lean, strong, ‘dancer-like’ physiques, helping people of all fitness levels.

Andrea holds various credentials including: Pilates Method Alliance member, America Council on Exercise Certified Group Fitness Instructor, Member of IDEA Health & Fitness Association and Classical Pilates instructor. She has appeared on programs such as on ABC News, CNN, NBC, and has been featured in Shape, Pilates Style, Fitness, OK!, and Marie Claire Magazines.

GoodLife Fitness has good news for teens.

One more reason to wish I was a teenager again: a free GoodLife Fitness membership this summer.

For the fourth year in a row, GoodLife Fitness is offering its free Teen Fitness Summer Program. That means youth from 12 to 17 years old get complimentary access to GoodLife gyms across Canada from July 2 to Aug. 31.

Here’s the press release:

Research Study Reports: ‘Canadian Teens need to be more active.’

GoodLife Fitness Responds with FREE Teen Fitness Summer Program!

For Immediate Release

[London, ON]— GoodLife Fitness launched on-line registration for the 4^th annual FREE Teen Fitness Program. The program is available for youth between the ages of 12 and 17, providing complimentary access to GoodLife Fitness Clubs from coast-to-coast from July 2^nd to August 31^st.

The statistics tell the story. According to the Canada Health Measures Survey 2010 over 26 percent of children and youth are overweight or obese and 60 percent of Canadian youth do not get the required daily physical activity for optimum growth and development. Additionally, 93 percent of children and youth are not meeting Canada’s Physical Activity Guidelines as outlined by Canadian Society for Exercise Physiology (CSEP).

More recently, Active Healthy Kids Canada gave Canadian Children a D- on their annual Report Card on Physical Activity for Children and Youth. In addition to low levels of inactivity, 69 percent of youth, ages 12-17, are spending increasing amounts of their lives sedentary and watching much more than the CSEP recommended two hours or less of screen time per day.

Teens averaged three workouts per week during last summer’s program.

“Many different research studies clearly show that Canadian Teens NEED to become more active,” says David “Patch” Patchell-Evans, GoodLife Founder & CEO. “GoodLife’s Free Teen Fitness Program was implemented because we knew it was important to take a leadership role and be a part of the solution. At GoodLife, we are passionate about helping Canadians of all ages get moving and active and we are thrilled that so many Canadian Teens have gotten involved in our program.”

“We want to provide all Canadians with the opportunity to live a fit and healthy good life and we know the importance of starting these healthy habits at a young age,” says Patch, who has four teenagers. “The growth of the Teen Fitness Program has been fantastic over the past three summers, with more than 38,000 teens participating last summer.”

Last year, teens who signed up for the FREE summer program averaged approximately three  workouts per week, the recommended amount of vigorous activity and strength training for youth ages 12-17 as outlined by CSEP (Canadian Physical Activity Guidelines).

“GoodLife is very excited for the growth of the program and the fact that the teens who sign up are using the club regularly and reaping the benefits,” says Kathy MacKinnon, GoodLife Vice President of Operations and the lead for Teen Fitness. This year we have even more enthusiastic GoodLife Associates are available to ensure that all teens have the proper club orientation, instructions and tips to ensure their workout experience is safe, fun, effective, and a building block for a healthier and more active future.”

All Teen Fitness participants must register with a parent or guardian at www.teenfitness.ca and bring the completed registration form into the club.

Upon receiving their membership, teens will be given a full orientation that outlines: club etiquette, rules and safety guidelines, workout tips, safe and proper use of strength training and cardiovascular equipment, Group EXercise classes, and appropriate workout apparel.

For more information or TO REGISTER YOUR TEEN, visit: www.teenfitness.ca

GoodLife’s Teen Fitness Summer Program runs from July 2 to Aug. 31.

From left: Kelly Hanscom, of the Core Fitness team at Athletes Nation in St. Albert, leads me through some resistance band training during a workout last month.

Yowza! Just checked the calendar. Looks like the eight-week fitness challenge between yours truly and curling legend Randy Ferbey is almost over.

The eight weeks is up this Wednesday (June 19).

If you’ll recall, Randy and I have been following the exercise and nutrition principles laid out in celeb fitness guru Mark Macdonald‘s New York Times bestseller, Body Confidence, in an eight-week quest to see who can build the most muscle and lose the most fat.

I definitely FEEL stronger and healthier. Friends have noticed it in my face (less puffy) and upper body (more muscular).

But no matter what the final results reveal this week, I know I’m nowhere near where I want to be — an uber-fit dad and husband to my beautiful daughters and wife.

Of course, that was never the goal of this 56-day challenge. From the outset, Randy and I were both well aware that we would be striving to make incremental changes that would help set us up for improved health and fitness down the road.

This challenge, which I dubbed “Survival of the Fittest,” was to be the start of an evolution.

And like any Darwinian-type metamorphosis, it’s going to take time.

As much as I wanted to, I knew I wasn’t going to “shock the world” in eight weeks.

Patience, grasshopper. Yes, indeed.

Throughout the past two months, I’ve fought my all-or-nothing tendencies. So I’m OK with the fact that I haven’t been perfect — especially when it has come to following my meal plans.

And while I’ve been an animal during my workouts, leaving every last ounce of energy at Athletes Nation, I was forced to miss a few sessions, too, due to, well, “life.”

And that’s OK because this is just one mere step in my lifelong fitness journey.

At the mid-point of this challenge about four weeks ago, I was down a total of six pounds. But let me explain.

According to trainer Kelly Hanscom of the Core Fitness team at Athletes Nation, I had lost nine pounds of bodyfat and gained three pounds of muscle for an overall difference of six pounds by mid-May. My bodyfat  percentage had dipped three percentage points.

So I’ve gained muscle AND lost fat.

Not too shabby.

Stay tuned this week for the final results.

* * *

In the meantime, please allow me to thank the incredible team that has helped me through these past eight weeks. They’ve definitely put me on a certain path to success.

They are, in no particular order:

• Personal trainers Kelly Hansom and Jarred Berndt, of Core Fitness at Athletes Nation.

• Nutrition coaches Brettany Sorokowsky and Ginny Howatt, of The Blood Sugar Stabilization Clinic.

And although she’s been helping out Randy Ferbey, I’d be remiss in not mentioning Shari Reiniger of Fuel 2 Perform.

Thank you for investing in me. You’ve left me with no excuses not to be the best I can be.

As is evident by the following two pics, methinks I’m well on my way …

Leap of faith? Trainer Kelly Hanscom has taught me to believe in myself.

Enjoying the journey! Kelly and I have certainly had a ball during our workouts!

* * *

Website:http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

YouTube:http://www.youtube.com/user/CaryIsKeepingFit#g/u

LinkedIn: http://www.linkedin.com/pub/cary-castagna/

Bruce Krahn on the beach.

Bruce here from www.ebodi.com.

Everyday millions and millions of people are unknowingly consuming foods and ingredients that are making them fat and unhealthy.

If there is one thing I want for all of the clients I work with it would be more muscle.

It does not matter if my client is male or female, I always keep this in mind when designing their fitness programs. I never, ever, ever want them (or you) to lose fat at the expense of muscle mass.

The unfortunate thing is there is a lot of exercise “dogma” that exists and if you are not careful you may find yourself conforming to outdated and ineffective exercise and nutrition methods that may be keeping you from having the body you truly want.

A perfect example of this is the age old exercise belief that you should do “3 sets of 10 reps” for each exercise you perform.

While there is nothing inherently wrong with performing “3 sets of 10 reps” here is something to think about — the best exercise program for you is the one you are not doing.

With that in mind, the next time you go to the gym I want you to do 10 sets of 3 reps.

This means that you will be using heavier weights than you are accustomed to and this puts greater stress on the muscles being trained.

This works simply because muscles grow as an adaptation to stress and the use of heavier weight over a greater number of sets will give your body that new stress it needs.

This is a technique that I like to use for exercises such as squats, deadlifts and presses.

Give it a try and remember that changing your program is the key to your success.

Have an awesome day,

Bruce

PS — If you are not sure how to write a great exercise program (or exactly how to do each exercises) remember that I have HUNDREDS of programs waiting for you over at www.ebodi.com!

Hi Cary,

I enjoy reading your fitness column and use it to add to my awareness in this field. I’m also a PTS with CanFitPro as well as a senior fitness instructor with the Canadian Centre for Activity and Aging (a research centre of Western University).

I found myself disagreeing with Jillian’s statement about fasting, not in principle — because fasting past a set length of time will indeed activate the “starvation response” of conserving energy (stored as fat) — but in nuance. I’m referring to what has become known as “intermittent fasting.” The pioneer in this field is Brad Pilon (based in Toronto I believe), who has demonstrated that fasting for 24 (and even as long as 72) hours does not trigger the “starvation response” when combined with resistance training and high intensity training. As one who has experimented with this numerous times, I have been surprised to discover the body’s capacity to deliver high energy in the absence of caloric intake (I’ve never gone longer than 24 hours). Because muscle sugar is quickly depleted without the usual ready supply of carbs, the liver is forced to convert fat to sugar to meet the demands you are placing on the body. And because you are requiring muscle activation (again, over a limited time), you don’t experience the muscle wasting that accompanies many “fad diets.”

Anyway, Brad Pilon does a much better job of explaining the science behind intermittent fasting (which has various other benefits besides fat loss). If you haven’t already looked into his work, you can find it here:

http://bradpilon.com/

http://www.eatstopeat.com/?utm_expid=7760520-14

Cheers,

Steve Males

Interesting. I’m curious to know what others think, especially as the fasting trend picks up steam.

Smart companies encourage fitness in the workplace because it ultimately boosts their bottom line.

I guess you could call these businesses “firm firms” because they’re full of happy and healthy workers with toned, ahem, bottom lines (especially if staffers do lots of squats and lunges).

Sorry, couldn’t resist.

But seriously, if you’ve been looking for a kick-butt corporate wellness program and you happen to be in the Edmonton area, you’re in luck.

Allow me to recommend several winning programs and workshops from my very own personal trainer, Kelly Hanscom (she’s currently kicking my “bottom line” twice a week and getting me into the best shape of my life) from Core Fitness at Athletes Nation in St. Albert.

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ComfiHips

ComfiHips® (www.comfihips.com), a revolutionary hip protection product owned by Montreal couple Martin and Iris Onrot, is helping thousands of Americans from hip injuries. It’s reported that more than 300,000 Americans fracture a hip each year, with many dying within a year after the incident.

ComfiHips® gives around the clock protection and are amazingly lightweight with each pad weighing less than a small bag of Lay’s potato chips. The pads are designed to fit easily into concealed interior pockets of their specially designed, ultra-soft undergarments. People can barely tell that you’re wearing them!

Martin and Iris are extremely passionate about giving seniors 24/7 protection due to the fact that both of them had aunts who fell.

ComfiHips was a hit at the South Florida Inventor’s Expo … http://www.palmbeachpost.com/news/news/local/south-florida-inventors-strut-their-stuff-at-third/nWQ9J/

Montrealers Iris and Martin do the ‘bump!’

Amongst the 70 exhibitors consisting of inventors and entrepreneurs was Martin and Iris Onrot having fun demonstrating their hip protector product called ComfiHips® (www.comfihips.com).

ComfiHips® gives around the clock protection for its consumers, and are amazingly lightweight- each pad actually weighs less than a small bag of potato chips (about 25 chips) and people actually did the comparison in each hand. The pads are designed to fit easily into concealed interior pockets of their specially designed, ultra-soft undergarments. People can barely tell that you’re wearing them!

For more information, visit www.comfihips.com.

Spinning® offers easy tips for first-time riders

Master instructor Josh Taylor provides insight on getting the most out of a workout 

Josh Taylor

VENICE, Calif. — Proper instruction and bike setup in a Spinning® class is essential in order to get the most out of the ride. Spinning®, the creator and worldwide leader of the indoor cycling category, has compiled a quick and easy tip sheet on how to get started, proper bike setup and riding form for those looking to get involved and/or expand their experience in the rewarding fitness program.

“The Spinning program is one of the best cardio workouts you can do.  It gets the heart going and the blood pumping,” says Spinning International master instructor Josh Taylor. “We put a lot of effort into training our instructors to ensure an enjoyable experience, but if someone’s Spinner® bike isn’t set up correctly, they may give up after the first class and never return.”

Taylor, a former professional cyclist, has been involved with the Spinning program for almost 20 years and has played a major role in evolving the brand over that time. Follow these important guidelines from Josh for a smooth, comfortable, safe and effective ride:

Getting Started

The Spinning program is an efficient and rewarding way to help meet fitness goals. Comfortable workout clothes, proper footware, a water bottle and a desire to create a unique fitness experience is all that is needed to get started.

• First and foremost, find a Spinning class at an Official Spinning Facility at www.spinning.com.
• Let the instructor know if this is the first time.  He or she can help adjust the Spinner® bike.
• Have a towel close at hand and stay well-hydrated while riding.
• Wearing cycling shoes with cleats allows riders to get more integration of muscles in the legs, more comfort and more power output, which all equates to burning more calories, and an overall better workout. With cycling shoes, feet are connected to the pedals much more securely.

Bike Setup

A key to enjoying and getting the most out of the Spinning program is to ensure the Spinner bike is correctly set up to suit the rider. Proper setup avoids discomfort and injury, so take a few minutes before the class begins to perform the following steps:

• Stand next to the Spinner bike and adjust the seat so that it is approximately hip level. Sit on the bike and push one of the pedals to its lowest position; the knee should be slightly bent at the bottom of the pedal stroke.
• Adjust the seat position back or forward so that arms are a comfortable distance from the handlebars with elbows slightly bent.
• For beginners, start with the handlebars in a relatively high position. As flexibility increases, begin to move the handlebars downward until they are approximately level with the seat.
• With feet centered on the pedals, tighten the toe straps to hold feet securely in place.
• Always make sure that the handlebars, seat post and seat slider are securely locked in and that all pop pins are completely engaged.

Riding Form

It is important in the Spinning program to work on form and fluidity.  Eliminating unnecessary movements will maximize the efficiency of the workout and leave the rider energized instead of fatigued.

• The Spinning program focuses on five core positions:
  • Seated Flat – sitting down with hands close together on the flat horizontal part of the handlebars
  • Seated Climb – sitting down with hands wide on the horizontal part of the handle bars
  • Standing Flat – standing up with hands wide on the horizontal part of the handle bars
  • Standing Climb – standing up with hands on the vertical part of the handle bars
  • Jumps – transitions between seated and standing positions while hands remain wide on the horizontal part of the handle bars
• Stay in control and focus on form and smooth transitions.
• There should always be some resistance on the pedals. Familiarize with all movements at a moderate pace before attempting to increase speed.
• Excessive upper body movements on the bike can be unsafe and should not be used in a Spinning class. A few of the movements to watch out for include push-ups, twists, crunches, shoulder drops and cornering.

The last and most important tip is don’t be afraid to ask for help. All certified Spinning instructors will be able to assist in setting the Spinner bike up properly and to ensure proper form for all riders. 

About Mad Dogg Athletics, Inc.

Home of the Spinning®, Peak Pilates®, Resist-A-Ball®, Bodyblade® and SPIN Fitness® brands, Mad Dogg Athletics is the world’s largest equipment-based education company. Mad Dogg Athletics has trained more than 200,000 instructors and has reached millions of enthusiasts in more than 80 countries worldwide through a network of more than 35,000 fitness facilities. The company manufactures home Spinner^® bikes, Pilates and functional training equipment, DVDs, and a complete line of Spinning-branded apparel and accessories. Mad Dogg Athletics also works closely with Star Trac^®, who is the licensed distributor of the patented line of Spinner bikes for the commercial market. Find out more about Mad Dogg Athletics equipment, products and education at www.maddogg.com or by calling 800-847-SPIN(7746).

Among her many certifications, Karen Peterson, left, is a certified Brain Gym instructor.

Move it or lose it: 5 moves to put seniors back in game

For Americans 65 and older, falling down can be the worst thing to happen to them, according to statistics from the National Council on Aging:

• One in three seniors experiences a significant fall each year
• Every 18 seconds, a senior is admitted into an emergency room after losing balance and hitting the ground
• Every 35 minutes, an elderly person dies from a fall — the leading cause of death for seniors

Peterson

“The projected cost in health-care expenses for 2020 due to fall-related injuries in the United States is $55 billion,” says Karen Peterson, a therapist with multiple certifications, and author of Move With Balance: Healthy Aging Activities for Brain and Body, (www.MoveWithBalance.org). She’s also the founder and director of Giving Back, a nonprofit organization that grows and spreads programs that support senior health.

“It’s important for seniors to keep moving and learning, that’s what helps improve balance and coordination, and even helps build new neural pathways,” says Peterson, who emphasizes the cognitive importance to her workout programs. “But if you’re rather frail, or just very fearful of falling, you’re less likely to get up and move around.” These activities benefit all seniors, from 55 to 105.

Peterson says a fun, social program of games and activities that include exercises specifically designed for seniors helps them address multiple issues, including those that tend to keep seniors sedentary – which only lessens their strength and balance.

Last year, her program was independently evaluated from Hawaii’s Department of Heath, which found a statistically significant reduction in falls from seniors – 38 percent. It also won the MindAlert Award from the American Society on Aging.

“Seniors of all ages need to continually work on improving their balance, coordination, strength, vision and cognitive skills. When they do, they’re less likely to fall – and more able to enjoy life.”

Peterson suggests these moves, which address many different areas of the body:

• The cross-crawl: After various light warm-ups, begin with the basic cross-crawl, which focuses on the fundamentals of balance. March in place, lifting the knees high. At the same time, reach across and touch the lifted knee with the opposite hand or elbow; alternate and keep going. This can be done sitting, standing or lying down. Once any of these exercises are mastered, Peterson says, participants should continue to challenge themselves. For even greater balance work, and to exercise the vestibular system, close your eyes and count backwards from 100 by threes. “It’s not fun if you’re not conquering a challenge,” she says. Her book includes several challenges for each exercise.

• Forward toe-touch dancer: To improve motor skills, physical coordination and cognition, there are many dance exercises that are appropriate for seniors. If needed, use a chair for assistance. Place your feet shoulder-width apart. Now, simultaneously extend your left foot and your right arm forward. Keep your left toes pointed down, touching the floor; or for more difficulty, maintain the toes a few inches off the floor. Repeat this move with your left arm and right foot. Hold each pose for several seconds, and increase holding time.

• Sensory integration – the arrow chart: Look at an arrow chart and call out the direction indicated by each individual symbol. Then, thrust your arms in that direction; in other words, say and do what the arrow indicates. For an additional challenge, do the opposite of what the arrow indicates.

• Side-step walk: Walk sidestepping – bring your right foot across the left and step down three to five inches away from the left foot, ankles crossed. The closer the feet, the harder it is to balance. Alternate crossing the foot in front and then behind the other foot as you move along; repeat several times, then do the same with opposite feet. As a bonus challenge, try a reading exercise from a vision card, designed for stimulating the brain/visual system, while sidestepping.

Cat jump

• The cat jump: This activity is practice in case of a fall; the muscle memory of the movement will be etched in your body. Bend your knees in a squat. Jump a little off the ground with both feet, and land softly, like a cat, without jarring your body. Repeat until you are confident in your ability to prevent a spill.

“Research shows that most falls are preventable,” Peterson says. “These and other exercises, performed regularly, are a great way to achieve safety and a revitalized lifestyle.”

About Karen Peterson

Karen Peterson is founder and director of Giving Back, a nonprofit organization dedicated to improving the lives of elders through intergenerational mentoring. She has multiple certifications, including as a Brain Gym® instructor, educational kinesiologist, natural vision improvement instructor, Touch for Health instructor and a massage therapist. For 25 years, Peterson has been teaching these modalities to children, businesspeople, athletes, classroom teachers and adults of all ages and occupations.

Move With Balance