A HAPPY HOLIDAY STORY

HOLIDAY GREETINGS!

Photo by Barbara Ettinger

from Ray and Merrilee

A HAPPY  HOLIDAY STORY

Every holiday season triggers memories of past holidays and since there's been 74 of them in my life, I have forgotten many more than I can remember.  However, there are a few that remain strongly etched in my mind.

Years ago, during my career as a school teacher, I learned  a valuable lesson that has forever impacted my life.  One of my students, Latonya, was the catalyst.

LATONYA

A SPECIAL EDUCATION SUCCESS STORY

 

Wabasso School, Wabasso, Florida

Christmas 1997

When I became Latonya's classroom teacher at the Wabasso School, she spent most of her school day confined in a "geri-chair," an enlarged high chair.

Geri-chair

Whenever she was released into the classroom, she had to be watched and kept away from her classmates.  Everyone in her proximity was in danger of experiencing her "death grip,"as she grabbed an arm, mostly the forearm, resulting in intense pain and ugly bruises.  Smaller classmates would be grabbed by their hair and yanked to the floor.

Welcome to a classroom labeled PMH (Profoundly Mentally Handicapped).  Although the students ranged in age from 8 to 18, their intellectual ages were 2 years or younger.  They lacked coherent speech and most required diapering.  

Most manifested visual irregularities and Latonya was the most visually impaired.  She was incapable of establishing eye contact, so communication was limited to voice and touch.  She was 13 years old when I became her teacher.  

Since these students will need caretakers throughout their lives, my chief educational goal was to eliminate or modify harmful and troublesome behaviors and to reinforce and enhance their pleasing and enjoyable qualities.  Latonya presented a major challenge!  

Latonya always appeared lonely and unhappy.  Her social interactions consisted of grabbing and hurting anyone venturing near her.  I chose to interpret her behavior as a reaching out for human contact.

I observed that the only times Latonya showed any indication of happiness was when music was being played.  She would smile and laugh as she beat out perfect rhythms on the tray of her geri-chair. If there was no music playing, she would often entertain herself by beating out a recognizable rhythm of 12 123, which I subsequently realized to be the beat of a children's song, "BI- NGO."

My strategy was to join her in her joy of music. Careful to avoid her "death grips", I began entering her space and joining her with clapping and vocalizing as she beat out her rhythms.  

Inevitably, she would score with a painful grab and squeeze, and I began my consistent response of calmly loosening the grip and taking her hand to pat my arm as I softly repeated, "be nice, Latonya, be gentle, always be gentle".

Because of her visual impairment and danger to others, I usually walked with Latonya to the playground most days and stayed close so I could intercept her attacks on classmates.  Consequently, I was often the recipient of her "death grips", and there were days when my forearm would appear beet red from repeated attacks.

After days and months of gently encouraging soft pats instead of grabbing and squeezing, the pinching gradually diminished and was replaced by gentle arm pats that provided Latonya with the positive social interaction she had been craving. 

Protective confinement in the geri-chair was no longer necessary, and she freely and safely roamed the classroom.

Whenever we played music, Latonya would often laugh and dance.  I provided her with a drum so she could beat out her perfect rhythms. 

She no longer appeared unhappy.  She thrived on positive social interaction and became the class's "social butterfly."  Whenever someone entered the classroom, she  would greet and welcome them with a smile, gentle pats and even kisses on their hands. 

*                       *                     *                          *                    *

At the school's Christmas dance, I was overcome with amazement and joy as I observed Latonya working the crowd and earning an A plus in social graces. 

Holding a cup of ice water in one hand, she moved to the music and flitted around the school auditorium, pausing to gently pat arms and kiss hands.  Like a butterfly providing beauty and joy to others, Latonya had come a long ways in her metamorphosis from that lonely, dangerous teenager confined in giant high chair.

    

      ___________________________________________



I believe that education is best when both  teacher and student learn from their interaction.  I learned some mighty lessons in my teaching experience with the Profoundly Mentally Handicapped. 

I quickly learned that if you must feel sorry for someone whose intellectual development stops at 2 years, sympathize for the parents, not the child.
 

My PMH students naturally lived within each moment of their lives.  They did not experience remorse or guilt about the past or worry about the future. 

 

Every moment in their lives was fresh and their capacity for joy was always pure, spontaneous and genuine.

They have inspired me, and now Merrilee, to strive to live more in the present rather than lamenting about yesterdays and stressing about tomorrows.

Yesterday is history 

tomorrow is a mystery 

today is a gift  

That's why it's called the "present." 

Unknown

HOLIDAY HUMOR FROM MERRILEE 

Merrilee was waiting in line at our local bank when several people entered the lobby.  They obviously knew each other and had just come from a chess tournament as they were arguing and bragging about who executed the best chess moves.  Since Merrilee was in a holiday spirit, she described the incident as "chess nuts boasting in an open foyer".

    

(feel free to groan) 

Don't worry about the world coming to an end today.  It's already tomorrow in Australia.

                                                 Charles Schultz

Laughter is indeed a great medicine.  Research shows that people who laugh a lot will live longer and happier.

Photo by Barbara Ettinger

We hope your holidays are Mer-Ray!!

  

      

 



THANKSGIVING REFLECTIONS 2014

THANKSGIVING REFLECTIONS 2014

Merrilee and I are celebrating Thanksgiving at the Ludlow farm in Laingsburg, Michigan, a rural community near East Lansing.  My daughter, Cara, and her husband, Kevin, have invested their blood, sweat and every spare dollar into building and creating their outstanding home and property which is ideal for a large Thanksgiving celebration.

Exotic looking chickens roam the fields and the expansive yard earning their way with a constant supply of fresh eggs.  An organic garden provides an abundance of vegetables for Thanksgiving and the winter. Beautiful and friendly horses frolic in the fields.

Alex, the eldest of my three grandchildren, is graduating from college this year with a goal of working to find cures to the diseases of aging, which makes him particularly special in my eyes. He is also a talented artist, specializing in "doodle art."  

Emma, 16, and Anna, 12, are bright, lovely and charming young Ladies who occupy an irreplaceable place in our hearts.  

So when it comes to being thankful, my daughter and her family are great blessings in our lives and to be at their home for Thanksgiving Day is a special treat.

My son in law, Kevin, is a Canadian and would have been celebrating Thanksgiving a couple of weeks earlier if he still lived in Canada where Thanksgiving occurs on the second Monday in October.  

In 1621, the first known Thanksgiving in North America took place in Plymouth, Massachusetts, as colonists joined with a tribe of Wampanoag Native Americans to celebrate their survival and their harvest of their first year in the "New World."  The Wampanoags contributed five deer for the three day festival of feasting and friendly games.

In 1789, George Washington issued a proclamation of Thanksgiving for the conclusion of the War of Independence and the ratification of the U.S. Constitution.

In 1863, Abraham Lincoln proclaimed the final Thursday in November as a yearly celebration of Thanksgiving.

In 1941, Franklin D. Roosevelt, succumbing to pressure from the business sector to move the holiday up a week to spur retail sales during the Great Depression, signed a bill establishing the fourth Thursday in November as Thanksgiving.  

But Thanksgiving is so much more than just a U.S. and Canadian phenomena.  Throughout the world and its history, it has been a societal tradition to express thanks for a bountiful harvest.

In ancient Greece, citizens celebrated for three days in gratitude to Deteter, the goddess of corn and grain.

The ancient Egyptians thanked Min, the god of vegetation and fertility during their harvest festival.  The Romans honored Ceres, the goddess of corn (from which the word "cereal" is derived.) (Howstuffworks.com)

For 3000 years, the Jewish culture has celebrated Sukkot, a harvest celebration lasting 8 days.

In China, it's called the August Moon Fesitval.

In the U.S., it's called Thanksgiving as families and friends come together to focus on their blessings.  On this day, there is an acceptance and appreciation of each other in spite of petty imperfections and UNCONDITIONAL LOVE reigns supreme.

Thanksgiving is traditionally celebrated with a bountiful, delicious dinner for which we are greatly thankful, especially with the awareness that not all inhabitants of the world, including many in the U.S. are not blessed with the availability of tasty and nutritional food.

Every day, world wide, 1.5 million people die from hunger.  This includes 16,000 children, as one child dies every five seconds from hunger!  Most of these deaths are in developing countries, with Asia, Africa and Latin America leading the way.

In the United States, the world's wealthiest nation, a Thanksgiving dinner is not available for 14.3 percent of our citizens, which is 49.1 million people, including 15.8 million children. (www.bread.org).

Fortunately, many U.S. citizens express their THANKS by GIVING their time and/or money to provide a Thanksgiving meal for the hungry.  

However, EVERY DAY should be a day of THANKS for our many blessings and a day of GIVING to others.  

GIVING creates multidirectional ripples.  A genuine compliment, a sincere smile, a kind word, a loving expression of understanding, acceptance and validation can brighten the days and lives of everyone we encounter.  

HAPPY THANKSGIVING and LOVE from Ray and Merrilee!

DUMBELLS IN YOUR POCKET

DUMBBELLS IN YOUR POCKET

Merrilee and I recently visited  our friends, Sven and Barbara, at their magnificent farm home near the fascinating town of Hudson, N.Y.  I had brought my version of a "POCKET DUMBBELLS" for Sven in response to his interest in improving his upper body strength to balance out his significant leg strength.

Unfortunately, our visit was way too brief, and I realized, as we drove back to Boston, that I had spent only a few minutes in a hurried orientation to the use of the "Pocket Dumbbells".  I had neglected to provide any guidelines for its productive, healthy and safe use.  

So I decided to communicate some "Pocket Dumbbells Instructions and Guidelines" to Sven and Barbara as a post in our blog so that others can also learn how to EASILY, SPEEDILY and CONVENIENTLY develop needed musculature in the upper body. 

   THE POCKET DUMBBELLS  

My "Pocket Dumbbells" is actually a piece of "Theraband", which is also the name of the original major manufacturer of elastic resistance bands. 

 

I discovered Theraband at their booth at a health fair sometime during the early 1980s.  At that time, it was marketed as an important tool for muscular rehabilitation and was being prescribed by orthopedic surgeons. 

                                                   

I accepted a few samples, and as I experimented, I immediately envisioned its potential for building muscle, and THERABAND BECAME AND HAS REMAINED AN ESSENTIAL PART OF MY FITNESS REGIMEN FOR THE PAST 30 PLUS YEARS.

         

                         UNIQUE ADVANTAGES 
                                

1.  LIGHTWEIGHT and PORTABLE

Throughout the past 3 decades, I have carried pieces of theraband  in pants and jacket pockets, in backpacks and luggage, since I rarely go anywhere without it.  Many times, while extracting theraband from my luggage, Merrilee has laughingly remarked, "ya neva know when you might need some theraband".   

Actually, I DO often "need" theraband to stretch, warm-up for tennis and exercise my upper body while walking, hiking and rollerblading.

  

I, also, "need" my "Pocket Dumbbells" at movie theaters where I can work out my fingers, hands, wrists, forearms, biceps and triceps while watching the screen.  Needless to say, Merrilee does not accompany me very often to the movies.

2.  PROVIDES RESISTANCE FROM MINIMAL TO MAXIMUM 

The resistance available in a "Pocket Dumbbells" is equivalent to a rack of small and heavy dumbbells of varying weights. 

                                                



With theraband, changes in resistance simply consist of shortening or lengthening the resistance band or graduating to a thicker band.

Light resistance results in muscular toning and definition; while heavier resistance builds larger muscles and greater strength.  It is best to begin lightly and gradually increase the resistance.

3.  SAFER THAN DUMBBELLS AND OTHER FREE WEIGHTS

In contrast to "free weights", the constant tension of a stretch band keeps the exercise movement in safe and proper alignment, which is critical in physical therapy and injury prevention in daily life.

Also, there's no problem if you drop the "Pocket Dumbbells" on your toes!

4.  IMPROVES FLEXIBILITY AND BUILDS STRENGTH SIMULTANEOUSLY  

5.  CONVENIENT

You can exercise anywhere, standing or sitting, and at any time you have an extra five minutes in your schedule.  The 2 essential exercises for upper body fitness, which I will show and explain in this post, requires less than five minutes, twice or thrice a week. 

"POCKET DUMBBELLS" GUIDELINES/INSTRUCTIONS 

1.  EQUIPMENT     

Select a piece of theraband, or some other brand of resistance band, that pulls easily, but provides some challenging resistance when shortened.     

The best length ranges from 3 to 5 feet.  Medical supply stores sell bands in 5 feet pieces, which is slightly too long for me, but does allow folding in half for considerable more resistance. 
  

                                                      

Theraband.com, Amazon.com and sports stores are also sources of resistance bands.

2.  GRIP    

The "PALM ROLL UP GRIP" maintains the integrity of the band while creating a natural handle for the healthy alignment of your fingers, hand and wrist.      

                                                         

                                        

Place the end(s) of the resistance band in your hand(s) and use your fingers and thumb to roll up the band to the desired length.  

3.  SETS and REPETITIONS    

I prefer strength training to be quick and effective with an emphasis on QUALITY rather than quantity.  

My recommendation is just 2 SETS of each exercise.  

SET#1: WARMING UP/STRETCHING using  minimal resistance.            

This first set should feel good and can be performed as much and as often as you want.  Repetitions can range from 5 to 15 at whatever speed and breathing rate feels comfortable. 

SET#2:  PROGRESSIVE RESISTANCE STRENGTHENING.  This set should only be executed 2 to 3 times per week per exercise and should always be preceded by Set #1. 

Set #2 incorporates the law of the "OVERLOAD PRINCIPLE", which states that when a muscle is compelled to work harder than its normal functioning, it ADAPTS  by growing LARGER and STRONGER in preparation for future demands.     

SET#2 RESISTANCE and REPETITIONS      

Beginning gradually, increase the resistance so that somewhere between 5 and 15 repetitions, you will exhaust the muscles to the  point where you doubt your ability to perform another repetition without contorting and compromising your form and posture. Stop. You are done with that exercise for the next few days. 

SET#2 SPEED and BREATHING
 

Before executing the exercise, inhale deeply through the nose, filling your lungs and expanding your abdomen.  Then slowly execute the movement to full extension or flexion as you  totally exhale through pursed lips to a count of 4. 

You then inhale fully again and exhale to a count of 4 as you slowly return to the beginning position which completes one repetition.   (Exercise science reveals that more strengthening occurs during the negative part of exercise than the positive.)

This breathing technique automatically activates the mighty internal Transverse Abdominis to stabilize your torso and spine and provide added strength.

The following EXERCISES are basically the ones that I have been doing and teaching for more than 3 Decades:
 

THE 2 ESSENTIAL UPPER BODY STRENGTHENING EXERCISES

EXERCISE#1
 

CHEST PRESS  

Strengthens the chest, shoulders, abdominals and the triceps of the arms.
 

Standing or Seated

Starting position:  The resistance band is wrapped around the shoulders or under the armpits with the hands held near the chest.

                                                     

                                                                      
Take a deep breath and slowly exhale as you push out all the way for a count of 4.
                                                                               

  Taking another deep breath, exhale and slowly return to the Starting Position to a 4 count for 1 repetition.        

                                

     EXERCISE #2    

THE ROW   

Strengthens the muscles of the lower and upper back, shoulders and the biceps of the arms.

Standing or Seated

A Standing Row requires a firm vertical foundation such as a  pillar, post, tree, or a mate.   

                                                        

Starting Position:  Begin with arms extended with beginning tension in the band.

   

Take a deep breath and begin exhaling slowly to a count of 4 as you pull your elbows and shoulder blades back as far as possible.  You should feel like you're cracking an egg or a king crab between your shoulder blades.    

Take another deep breath and exhale slowly to a 4 count as you slowly return to your Starting Position to complete 1 repetition.

A SEATED ROW can be executed from a chair, bench or a fitness ball.

With your feet about shoulders width apart, lean forward from your hips, keeping your abs tight and back straight, while sliding the theraband under the balls of your feet. 

                                                  

Holding the resistance band on both ends, create some tension before pulling the elbows back and squeezing the shoulder blades together.   

Although the above 2 exercises, the CHEST PRESS and the ROW are enough to totally strengthen the upper body musculature, I am including three more of my favorite "Pocket Dumbbells" upper body exercises.

The following three exercises subscribe to the same guidelines for sets, repetitions, breathing and movement protocol.

EXERCISE#3  

 

THE BOW AND ARROW 

This pleasant feeling exercise pits the back muscles and biceps against the front muscles and triceps to simultaneously strengthen front and back muscles in a single move. 

Standing or Seated     

STARTING POSITION:  

Begin by holding both ends in front of the chest. 

Push out to the side with one hand while pulling in the opposite direction with the other hand with the elbow horizontally elevated as if you were firing a bow and arrow.

                                                   

     

Switch Directions and you have completed a total upper body strengthening session.   

These final 2 exercises isolate and strengthen the major muscles of the arms.

                                                                           

the tricep
 

EXERCISE#4   

OVERHEAD TRICEP EXTENSIONS 

Strengthens the Triceps, the large muscle in the back of the arm extending from the elbow to the shoulder.  I favor this particular tricep exercise because it includes a teriffic shoulder/arm stretch and contributes to a strong serving motion for tennis.   

Standing or Seated  

STARTING POSITION: 

Using the Palm Roll Up Grip,  reach overhead and behind to let the resistance band dangle behind your back.    

Reach behind with the other hand to anchor and adjust the resistance of the band. 
                                 

   

Straighten your arm to a vertical position and slowly return to the Starting Position for one repetition.  

                                                     

Be sure to maintain a straight alignment of the hand and wrist.

                                                                                                    

the bicep

 

   EXERCISE#5    

BICEP CURLS 

 

Strengthens the Biceps, which stretch from elbow to shoulder in  the front part of the arms.

Standing:  Using the opposite arm as the anchor, glue the elbow of your working arm to your side and pull the theraband to your shoulder.

                                                   

  

Seated on a chair, bench or fitness ball.  Anchor the theraband under the opposite foot as you place your elbow on your thigh using the Palm Roll Up Grip with the palm facing up.  Pull your fist to your shoulder and return to the starting position for 1 repetition. 

                                                     

Be sure to always maintain a straight alignment of  hand and wrist.

  

 WARNINGS  

Resistance Bands are powerful tools for building muscle, but can also cause muscular strains and definite soreness if you too quickly push your limits.  

Water is theraband's kryptonite,  causing weakness that can lead to
sudden scary snaps.  Over the years, it has happened to me many times without any physical harm, but I advise averting the eyes away from a wet, intensely stretched band just in case.     

CONCLUSION   

"Pocket Dumbbells" are an ideal exercise tool for anyone seeking total health and fitness.  It is especially excellent for QUICK and CONVENIENT upper body strengthening,  which is often absent or neglected, even with people who are quite fit such as walkers, runners, tennis players and bicyclists. 

Although I have focused exclusively on the upper body, resistance bands are also excellent for stretching and strengthening the lower body, which I will share in a future post.    


P.S. to Sven and Barbara:  We hope that this information will assist you in gaining upper body strength for total fitness and more power and control in your tennis strokes.   

We recently enjoyed watching your documentary about Hudson, N.Y.   It was inspirational and sensitively documented.  It was especially interesting to us since we had driven and walked the streets of Hudson during our visit to see you.      

We recommend that our readers check out "2 Square Miles" on You Tube to learn how a community can work and grow together in battling the exploitation of Big Business

P.P.S to Sven:  Thank you for the link to Norway's
MIT, and their Fitness Calculator, which  provided me with my fitness level.  (http:/www.ntnu.edu/cerg/vo2max)  It made my day!                                                   

   

I think that from now on, if someone inquires into my age, I will say, "I'm 74 going on 47."  I'm successfully Growing Young!

and lastly...

KEEP MOVING!    

Willie Nelson, age 81, who continues to write and perform great music, was recently interviewed by Rolling Stone (Aug. 28, 2014) and offered some sage advice for longevity:    

"I just like to keep moving,  I could lie down and go to sleep and not go anywhere or do anything, real easy.  I'm lazy.  I have to make myself do it.  But once I do, I'm happy."  

Willie Nelson

                                                   

  

Stay tuned for our next post about the inside scoop on human POSTURE, which is SO VERY CRITICAL to our health, mobility and longevity.

Cheers;

Ray and  Merrilee

THE MIGHTY MYSTERY MUSCLE

 THE MIGHTY MYSTERY MUSCLE


AWAKEN THE INVISIBLE POWERHOUSE WITHIN YOU! 

 
FACT:  All human movement originates with an amazing muscle named the TRANSVERSUS ABDOMINIS. (TVA).

FACT:  Failure to activate and constantly use this muscle often results in back injury and pain, loss of balance and decreasing mobility.

FACT:  Using and strengthening this muscle can improve your performance in every move you make and every breath you take, since it plays a central role in the act of breathing.

FEEL, ACT AND LOOK MUCH YOUNGER!  

REDUCE UGLY, DANGEROUS BELLY FAT!

IMPROVE YOUR SPEED, POWER, BALANCE AND STAMINA IN YOUR FAVORITE SPORT OR RECREATIONAL ACTIVITY SUCH AS TENNIS AND GOLF.   

DEVELOP THE NUMBER ONE SAFEGUARD AGAINST TOPPLING OVER.  (Falling is the Number one reason for hospital admissions in the over 65 population.)

Greetings:

I am excited to share with you my recent discovery of a muscle deep within us that is UNKNOWN and UNDER UTILIZED BY OVER 99 PER CENT OF THE WORLD'S POPULATION. 

Although I had been trained and practiced as a certified fitness trainer for nearly two decades, I never knew the value and significance of this muscle until five years ago.

I had been suffering for over 6 months with the debilitating back and leg pain of sciatica, which did not subside with heavy doses of pharmaceutical ibuprofen and a spinal injection.  In desperation, I sought the services of a Physical Therapist who enlightened me about a muscle that would heal and prevent future back pain.

After strengthening my TVA, I haven't even felt a twinge of sciatica or any other back pain for the past five years now, and my balance and mobility has greatly improved as well. 

ALL MOVEMENT, AND THE STRENGTH OF MOVEMENT, BEGINS IN THE VICINITY OF THE NAVAL. 

By drawing the BELLY BUTTON in and up towards the spine, we are  engaging the innermost and mighty TRANSVERSUS ABDOMINIS, which is the ULTIMATE CORE within the core musculature.

This internal muscle wraps horizontally around the spine and the abdomen with attachments to the ribs, pelvis, hips, and the external abdominals.

Similar to a CORSET or a GIRDLE, the TVA is an inner muscular belt that protects the internal organs, supports the healthy alignment of the spine and radiates strength to everything you do from lifting and carrying a heavy sack of groceries to striking a tennis or golf ball.

Known as NATURE'S WEIGHT LIFTING BELT, the belt is tightened by PULLING the buckle, your BELLY BUTTON, in and up towards the spine, which STABILIZES and SUPPORTS the TORSO and the SPINE to prevent injury.  Activation of this muscle also neurologically provides additional power to flow to those muscles being used in any muscular activity.             

             

Weight lifters and furniture movers are often seen wearing weight lifting belts to protect their backs, which are just artificial substitutes for the REAL THING, our NATURAL BACK BRACE:  the TRANSVERSUS ABDOMINIS (TVA).

I have frequently demonstrated to fitness clients the recently discovered and developed strength of my TVA by HARMLESSLY straining with all my might to move or lift something impossible to budge.

Do Not try this at home unless you have a strong TVA

(Merrilee's brother, Tom Keller, is the proud owner of this very special Corvette, which I'll tell you about at the end of this post.) *

Unless you are aware of and intentionally use your TVA, it is probably weak and ineffective. 

EXPERIENCE YOUR TVA IN ACTION

There are several ways of engaging your TRANSVERSUS ABDOMINIS:

The first is to simply pull or draw your navel back and up towards the spine.

You might want to try a quick, fun experiment that should reveal the potential pillar strength of your TVA:

Liz Shields and Brendan Wilson

While facing a partner, ask that person to gently push against your extended hands for 2 separate times.  Both times, remain totally relaxed and do not anticipate or consciously resist the pushes.  The second time, tighten just your TVA by drawing your navel back and up towards your spine.

Mer and Ray

You will likely experience an increase in stability just by tightening that single muscle.

A second way to activate your TVA is to breathe in deeply through the nose, expanding the abdomen and then expel all the air through pursed lips to bring the naval as close as possible to the spine.

This maximum inhalation and expulsion of air is a single repetition of  ABDOMINAL VACUUM TRAINING, a TVA specific exercise that can be practiced while standing, sitting and lying down.  A good time for this exercise is while riding in a plane, train or automobile.

This kind of deep breathing also enhances the delivery of oxygen and the exiting of carbon dioxide throughout the body and is a beginning step in relaxation and meditation.

(Recently, I survived a couple of hours of torture in a dentist's chair with deep breathing, which reduced my awareness of pain as I simultaneously exercised and strengthened my TVA.)

An interesting way of experiencing your TVA is to ask a friend, not an enemy, to initiate a punch to your stomach, or you can do it to yourself, but stop short of contact, of course.   Your instinctive response is ABDOMINAL BRACING, which protectively tightens all your abdominal muscles, especially the TVA.

Liz Shields almost hits Ray with her best punch!

Repeat the threatened punch for maximum TVA tightening and then relax the muscle about halfway, which is how it should remain throughout your daily activities.

Ray almost hits Ray with his best punch!

In the beginning,  TVA activation will be fatiguing because a lack of use has resulted in muscular atrophy and weakness.  Try testing your current strength and stamina by sitting tall in a chair for awhile with your navel drawn back and up towards the spine.  You will likely begin to tire within a few minutes.

Fortunately, the TVA is a slow twitch, endurance muscle that is designed for stamina and CAN BE TRAINED TO LAST ALL DAY LONG.


It should be activated when sitting and standing and especially when standing up from being seated.  It should be tightened where ever you go and whatever you do.  The only time for resting this muscle is when you're reclining or sleeping.


A conscious effort to draw in the navel for abdominal bracing should precede any physical exertion such as climbing up or descending stairs, reaching up and bending down, lifting and carrying groceries, vacuuming, moving furniture, sweeping, raking, etc.  Because all movement originates in the center of your body, this TVA tightening will ADD STRENGTH, STABILITY AND SAFETY to all your activities.

A tightened TVA radiates strength to the entire body and maximizes all muscular performance.  I have frequently asked my fitness clients to perform an exercise, such as a dumbbell curl for example, to the point of exhaustion and the inability to perform another proper repetition.   I would then instruct them to suck in their naval for that inner strength, and they would be surprised to find that they were able to execute additional repetitions.

Megan Bespolka demonstrates the bicep curl.

I would suggest experimenting with TVA activation as you walk and run and climb up and down stairs.  You will likely feel stronger and better balanced in all your movements.

I recently chatted with Tom Fish, (Tennis Professional and father of U.S. tennis great, Mardy Fish) about my discovery of the importance of the TVA in athletic performance.  A couple of days later, Tom reported that activating his TVA had noticeably strengthened his tennis strokes and golf swing.

Mer and Tom Fish

BURNING OFF BELLY FAT



Constant use of your TVA is also a key to losing that dangerous belly fat and the protruding stomach that is a common complaint of both men and women.

Many of my fitness clients have lamented about their large and pregnant looking stomachs, and I would respond by asking them to stand tall, sideways to a full length mirror, and to suck in their stomachs by pulling in their navels.  

Immediately, they were pleased to view themselves looking noticeably thinner.  I would then advise them to PRACTICE looking that way as they stand, sit and move about...and eventually they can actually look and BE that way!

Mer???  Is that you????

Although, excessive belly fat is heavily influenced by diet, you can begin to lose that ugly fat with constant use of your TVA.  

All muscle activity requires fuel, and as a slow twitch, endurance muscle, the TVA's preferred source of fuel to burn is FAT.  For a majority of our U.S. population, overflowing tummy tanks of fuel are conveniently available.

Personally, the past few years of constantly using my TVA has been key in reducing my waist from 34, which it has been since I was a teenager, to a current 32.


RENAISSANCE OF THE TVA

As children, we instinctively engaged our TVAs in our transition from crawling to moving in an upright position. Because of its invisibility, we never really noted its existence and appreciated its importance.     

As we transitioned into sedentary adulthood, the need for a strong and active TVA faded and the muscle essentially went into slumber under blankets of fat for a majority of Americans.

As we enter our Senior years, however, life comes full circle, and as our bodies stiffen and lose flexibility, our TVA's are again critically needed to combat gravity and keep us vertical.

DURING MY 60s, I had not yet learned about the identity and value of my TVA and I was tripping and falling a lot.  For example, while running along wooded trails, I would, way too many times, trip over a hidden rock or tree root and execute a flying face plant.

A face plant looks like this.

Having learned about the value of a strong TVA just prior to my 70th birthday, my rejuvenated muscle now snaps me upright and safe when I trip. 

NOW, IN MY 70s, I continue to run along wooded trails and still trip at times, but no longer crash into the earth.  Fear of falling is no longer a part of my reality as it was during my 60s.


CONCLUSIONS

During the past several years of seriously researching and learning a lot about about health and longevity, my discovery and subsequent utilization of the TVA has impacted me more than anything else I have learned.

It has been life changing; and I have taken a giant stride in my journey of GROWING YOUNG!  

I am definitely feeling more youthful than I have felt in over a decade...just by sucking in my gut.  

Next time, I will expand on the TVA and its central role in regaining our NATURAL PROPER POSTURE, which is essential to healthful longevity.

I will also present exercises that strengthen the TVA by using one of my favorite fitness toys.  (Can anyone guess which one???)

*As promised, here's the scoop on Tom Keller's Corvette Convertible:

Tom Keller

All Corvette photos taken by Philip Carnahan

Tom's Corvette is a special 60th Anniversary Edition Chevrolet Convertible called the "427", named after an iconic version possessing a 427 cubic inch V8 engine, which was the fastest Chevrolet Corvette Convertible ever made with a top speed of 205 mph.  Tom pleads the fifth when asked about how fast he has traveled in it.

                





"The doctor of the future will give no medicine, but will instruct his patient in the care of the human frame, in diet, and in the cause and prevention of disease."   

              Thomas A. Edison
              US inventor (1847-1931)

"A body in motion stays in motion..."

               Isaac Newton

                                "The alternative is not enticing."

                                           Ray Williams