Diabetes Is The #7 Killer In Our Nation: Are you informed?

Diabetes runs in my family.  My father has Type II-turned-into-Type I, which means that if he started with Type I, his body never produced insulin in the first place.  But he started with Type II, did not watch his diet and his insulin went from producing to non-producing over the years.  Every day, at least three times a day, he pricks his finger to test his blood sugar levels.  We chart it in a book, because he could easily slide into a diabetic coma if we don't track his numbers. It is expensive for the testing supplies and I know that my dad just thinks it is highly annoying to do, even though the testing is what helps keep him at a 'normal' level of blood sugar and essentially, alive and kicking.





Diabetes, according to the CDC, is the #7 killer in the U.S. and one of the leading causes of high insurance costs for companies across the nation.  The statistics are staggering on how one disease is affecting our health care system and our overall health. The main cause of diabetes is obesity and being overweight.

Diabetes Is Killing Our Nation

• Currently, 65% of US adults age 20 years and older are overweight and 31% are obese.
• Being overweight dramatically increases the likelihood of having at least 1 chronic disease, including type 2 diabetes.
• 1 out of 3 babies born in 2000 will develop diabetes.
• If trends continue, we may see the first generation that will have a shorter life expectancy than their parents.

Every day in the United States, diabetes causes an 

estimated:

• 225 amputations.
• 117 people to start therapy for end-stage kidney disease.
• 33 to 66 people to lose their eyesight.

During the past 20 years, there has been a dramatic

 increase in obesity in the United States:

• Today, more than 66% of adults are either overweight or obese.
• This trend is expected to increase as our nation grows older and larger.
• As the number of obese Americans increases, so does their risk for chronic diseases like diabetes.

The statistics on how our healthcare system is overloaded with the costs of obesity and diabetes is staggering:

Diabetes Is Killing Our Healthcare System

Diabetes is debilitating to our health and economy:

• Diabetes is a major risk factor for developing cardiovascular disease.
• This chronic disease costs our healthcare system $174 billion per year.
• Roughly $116 billion go toward direct medical costs such as care and treatment.
• About $58 billion is due to indirect costs such as lost days at work and disability.
• In America, our healthcare system benefits from treating the many complications of chronic diseases like diabetes—not from controlling them.
• The human cost of an amputation is traumatic. It is also expensive. Such a procedure can cost more than $30,000.
• Insurers tend to cover costly procedures like amputations.
• Insurers are less likely to pay $150 for a visit to the podiatrist. This visit could prevent foot–related ailments of diabetes.

It is not uncommon for people with diabetes to experience

 problems getting services reimbursed that help manage their

disease. An example is nutritional counseling. This service 

might cost as little as $75.  Insurers will cover more serious

 complications of the disease, such as $315 for a single 

dialysis session.

(Statistics provided by http://www.forahealthieramerica.com/ds/staggering-costs-of-diabetes.html)

I wanted to post these statistics to show how much we put into REACTIVE services-the services we pay for when we get sick, opposed to PREVENTATIVE services that we should invest into so we aren't stuck with high health costs.

The irony to the blog is that I am posting it on Halloween, one of the leading 'candy-eating' days during the year.  The sugar spike that comes with eating all of that candy can be detrimental to many who aren't aware that they have the disease.  Everything in moderation is a good rule-of-thumb when Halloween candy is available to munch on.

I wish I knew more about this when my father was diagnosed with Diabetes.  It has been an ugly disease to work with and it affects his every day living.  If posting this blog can help one person to help in prevention to themselves or someone they love, then it is worth it the time writing it.

Emotions: How Do YOU Handle Them?

Emotions are something I haven't really addressed here on Health Infusion.  When I think of wellness and health, main topics that pop up first are fitness, nutrition, well-being, mental health...but emotional health is a vital part of being able to handle all of the above mentioned topics.  In fact your emotional health is many times the driver in the car of wellness.


Emotions dictate essentially if your needs are or are not being met.  If you are happy about your life, and you have warm fuzzies inside of you, that need is being met.  If you are lonely or sad, the need to connect with others is not being satisfied.

Our feelings are our emotional needs being expressed. Our facial 'expressions' is one way of how we communicate with one another.  Just watching a person's face can tell you volumes of how they are feeling: joy, pain, anger, frustration, grief, surprise.


Body language is another way to show our emotional needs.
If a person is joyful, their body language is usually very open 


    and inviting.  If one is experiencing grief or sorrow, their body is usually closed, arms crossed in front of them, they are hiding their facing and curling into a ball.


Emotions and feelings facilitate the need for respect, acceptance and understanding, basic needs for all human beings.  How frustrating is it when trying to hold an important conversation, expressing how you feel about something, and the person you are talking to doesn't emote any expressions indicating how they are feeling?  You feel disrespected, misunderstood, or possibly pushed away because they are not, or will not, accept what you are trying to convey.


Emotions are what connect people together.  Feelings unite us.  When you feel the same as another, there is a compatibility, and understanding that someone cares. You may feel loved.


So how do YOU handle your emotions?

We all know individuals who fill both sides of the emotional spectrum when it comes to handling them.  Some people internalize their feelings and don't show any emotion at all.  Others fly off the handle at the mention of anything that can be considered emotional-an accident, death, relationship breakup, etc.  Where do you lie and how do you deal with it?


Do you ask yourself how you feel about something? Is the feeling healthy and is it how you want to feel?  Maybe by consciously 'checking in' on your emotions, you could handle a situation better, talk with a friend in a healthier frame of mind, or stop yourself from overreacting. 


Emotions are a powerful tool that really control the underlying side of why we do what we do in our lives. So take the time to check into your emotional being and ask yourself if you handle your emotions in the healthiest way possible. You might discover something about yourself you didn't know-that you can make positive changes for you and others through your exploration. Now get to feeling emotionally healthy! :-)

Personal Musings From A Corporate Personal Trainer...

I have been in the health and fitness industry for over 21 years now and it has been a wild ride (which is really amazing since I'm only 29.....Yeah, right!).  I love that I have never tired of its changing tides and am continually inspired by it.  I was a trainer before certifications were required and also taught group fitness classes for over 17 years.  It is a constant learning environment where every person you train or connect with teaches you something new.  I have seen this industry change drastically in the last two decades, especially in the stereotyping of it.  


Training has evolved from just 'getting a client in shape' to specialized fields in Sports Specific training, Weight Loss and Management, Functional Motion, Post Rehabilitation, Senior programs, Children's programs, working hand-in-hand with Physical Therapists, Occupational Therapists, and Doctors, and training employees through Corporate Wellness, just to name a few.




So WHY am I telling you all this?


Because this is what I am passionate about.  I am a corporate wellness specialist because of my years of training.  I love what I do.  I love the material, the people I work with and the companies who hire me to increase their employee's level of wellness.  I feel so blessed to find my niche in this field and am lately feeling inspired to grow this niche in my local community in Spokane, WA, as well as nationally.  


If you read this today, give a shout of thanks to your support systems in your life for what you have and for the job you perform. Hopefully you are as passionate as I am about what you do.


I am writing my musings today, in the role of a personal trainer, in hopes of inspiring you to follow your passion and take care of your health. If you don't have your health, you don't have much else.


If your company needs some healthy infusion of inspiration and  wellness, I'm your gal.  Contact me.  


live with intention.
walk to the edge.
listen hard.
practice wellness.
play with abandon.
laugh.
choose with no regret.
continue to learn.
appreciate your friends.
do what you love.
live as if this is all there is
                                           ~mary ann radmacher








~Merri Lou Franzella

Functional Training-The 'Core' of Core Exercise

Functional Training is a term that has been thrown a bit haphazardly into the athletic arena.  Maybe you have heard of it at your physical therapist's office, or read about it in a fitness magazine.  It is a term that can be used in different settings, from rehabilitation to high-level sports-specific conditioning.
But the essence of functional training is to train your 'core'.  It is the 'core' of core exercise.


The definition of functional training (FT) is long and diverse, so here is a summary:


FT is using specific motions of the body, keeping feet on the ground (ground forces), moving in multi-planes of motion, practicing balance, proprioception, and stability, often while on an unstable surface.  This means controlling and directing our body mass on its own, with no machines to help or hang on to.


A great example of a FT motion would be a free squat.  A squat is a motion that we use many times per day and probably don't even know we are using it.  How many times a day do you get up and sit down in a chair?  If you do not use any hands to sit down squarely or get up, you are squatting.  This is considered a 'daily living activity' (DLA's).  By not using any stabilizing external objects (i.e., handles, chair arms, desks), your core has to stabilize to perform the motion.


If you use unstable surfaces or equipment, that can also assist in helping with a free squat.  Here is a link with some great examples: http://exercise.about.com/od/lowerbodyworkouts/ig/Lower-Body-Exercise-Photos/

Other types of functional motion for strengthening your core include lunges, push ups and planks. These are essential building blocks for your exercise regimen.


By performing these functional motions, your core strength, balance and proprioception will improve with practice.  


If you have any further questions, please leave a comment and I would be happy to answer them for you.  Now go strengthen that core and get your Wellness on!

Is It Almost Here? Winter Sport Season! Are You Conditioned For It?

September is one of my favorite times of year.  It is a month that is transitional for many people when it comes to their exercise routines.  With September, comes the change of seasons, sometimes staying warm, (an 'Indian' summer) until the very end, or it can a bring on the chill of Autumn in the turn of just a couple days.


With the turning of the seasons comes the change up of workout routines.  If you are one who enjoys outdoor activities, especially cold weather activities, then the time has come to start conditioning for ski, snowboarding and snowshoe season.  Give yourself a good 4-6 weeks of consistent stretching, strength training, plyometrics, and cardio conditioning to be at peak performance for the slopes.


In my research, I found a great article written by Kathleen Leopardi-Anderson, CSCS, through NSCA (National Sports Conditioning Association).  
http://www.nsca-lift.org/perform/articles/03015.pdf     


She has put together some effective, specific exercises for your winter sport activities.  This is a great article to print out and put on your fridge for further reference.


If there are any questions on this article, feel free to leave them for me in the 'Comment' section down below my blog.


Now go get your wellness on and start your conditioning! :-)

Core Strength-Work That Middle!

Core Strength-an essential to perform in your workouts and imperative to efficient movement function.  If your core isn't strong, injuries are bound to occur, especially as the chain of movement is moved to your joints.  


When referring to the 'core' the reference is not to the '6-pack' of abs that many people  are driven to have, but more to the deep set of muscles that lie within the abdominals and the back.  These set of muscles attach more specifically to your pelvis and spine and work on movements such as flexion, extension and rotation of your mid-section.


Why are these muscles so important to keep strengthened?  Because they stabilize and provide balance to our daily living activities and beyond.  From picking up pieces of equipment at work or the gym, core strengthening is essential for prevention of injuries.


There is some great equipment that can be used at home or the gym to work on your balance and strength.  By using equipment that provides an unstable surface,  your body on that equipment is forced to work against gravity and balance so it won't fall off.  Some of my favorites pieces of equipment are (linked descriptions are attached):


Stability Ball http://exercise.about.com/cs/exercisegear/a/exerciseball.htm
BOSU Trainer http://exercise.about.com/cs/exercisegear/a/bosu.htm
Foam Roller  http://exercise.about.com/library/blfoamrollerworkout.htm
Wobble Boards  http://exercise.about.com/gi/o.htm?


Yoga and Pilates are also a great class to take for core strengthening.  


Take the time to incorporate these pieces of equipment into your exercise routine for a great change-up from performing just 'ab' exercises such as crunches.  Your benefit will be greater and your body happier!

Jumpin' Jack Flash! Jump Ropes Rock!

What conjures up in your mind when you hear "jump rope"?  My first image is of my elementary school playground with a plastic beaded rope singsonging jump rope rhymes with friends.  What we didn't know as kids was actually how healthy jump roping can be as an adult.

Some cool facts about jump ropes:


History researchers can date jump roping back to around 1600 B.C. where  materials such as bamboo and vines were used;


*It is used frequently in martial arts and in sports conditioning;


*It is a myth that jump roping is a high-impact exercise-actually it is considered low-impact if performed correctly and with the correct length of rope, (which I will address below);


*Jump roping is a highly effective form of cardiovascular exercise.  It doesn't take too long to raise your heart rate into a training heart rate zone!


So now your interest in piqued, let's get you a rope and get started:
Q & A:

Q:  How do I know how long the jump rope should be for my height? 

A:  When looking for a rope, measure by standing on the rope and making sure the handles reach right to your armpits.  That is a great way to make sure it the right length for you.


Q:  How fast should I jump?


A:  Jumping should be done in a rhythmic fashion.  Skipping rope is when you jump twice in between rope rotations.  Jumping rope is single jumps per rotation.  Jumping to music is helpful when it comes to speed. Here are some examples of songs that are set to bpm's for a rhythmic workout (www.jumpnrope.com):

The below BPM chart is a novice – intermediates chart to refer to for burning calories or when putting together a warm-up or jumping regimen.

BPM Reference Warm-up 140-150 Jump (Pointer Sisters) Conditioning/Tricks 150-160 RocknRoll All Night (Kiss) Interals/Speed Steps 190-200 Rock Around the Clock (Bill Haley & His Comets) Cool Down 140-150 Jump (Pointer Sisters)

According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:

• 30 minutes of jogging
• 2 sets of tennis singles
• 30 minutes of racquet and handball playing
• 720 yards of swimming 
• 18 holes of golf www.jumpropeinstitute.com

Burn baby, Burn!
Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. Jumping rope for just 10 minutes at 120 bpm burns 100 calories! If you jump up in the 140 – 150 bpm warm up range you are now burning up to 150 – 200 calories in just 10 minutes. Jumping rope for 10 minutes is also a cardio equivalent to running an 8/min mile – test it out, you tell us if jumping for 10 was less impactful for your joints and knees.

Cross training with ropes
Jumping rope tones muscles in the entire body. It helps to develop long, lean muscles in all major muscle groups, both upper and lower. Jumping rope also optimizes cardiovascular conditioning and maximizes athletic skills by combining coordination, agility, timing, and endurance.

Athletes looking to cross train in their sport, look no further. Jump rope can offer you the following benefits for your sport.
Wrestling – cardio, stamina, coordination
Boxing – cardio, stamina, quick twitch, light on your feet, strong core
Basketball – cardio, increased reaction time, overall core strength,
Runner/triathletes – cardio, stamina, increase cadence, overall core strength
Soccer – cardio, stamina, eye/feet coordination, strength
Football – cardio, strength, quick twitch, strengthens bones
Softball/Baseball – quick twitch, shoulder strength, overall core strength

Good bones and happy bodies
Jumping rope strengthens bones by stressing the skeletal system. And because you hop only a few inches off the ground and your feet easily absorb the impact, it's gentle on the joints. Jumping in general has been proven to cause people to feel “happy” and has been known to cause many smiles on those who practice it. (www.jumpnrope.com)


The more you practice, the better you get, so grab a rope today and become a Jumpin' Jack Flash! :-)