If you've spent any time at all in fitness circles over the past few years, you've heard mention of "core conditioning", "mat work" or "Pilates", all basically synonymous terms. Gyms worldwide are offering classes in this discipline, replacing many high-impact activities like kickboxing and step aerobics. Celebrities including Marisa Tomei, Patrick Swayze, Vanessa Williams and Jamie Lee Curtis pitch Pilates with great zeal. “What on Earth is Pilates?” you may ask. Here is your answer …

 “Pilates is … yoga with movement.”

One good way to define Pilates is to call it yoga with movement. The body and breath are emphasized as one unit; as each movement flows into another, the mind is fully engaged in the process. There's a high emphasis on breathing and form, and muscles are being stretched and strengthened simultaneously, thus creating a longer, leaner body.

Joseph H. Pilates, who developed this method of exercise, said, "In ten sessions, you will feel the difference. In twenty, you will see the difference, and in thirty, you'll have a whole new body." That's quite a claim, but nearly a century later, bodies are definitely changing—proving his claim to be true.

"In ten sessions, you will feel the difference.”

Pilates will tone up the torso like no other discipline. The abs, hips, buttocks and lower back work together as the body's "powerhouse", and all other movements are generated from this area outward. Whereas the conventional crunch works the Rectus Abdominus (the large "six-pack" muscles in the center of the abdomen), Pilates movements challenge the deeper, often neglected abdominal muscles, creating an amazingly strong core.

Borrowing many moves from dance therapy, Pilates actually changes the way people use their bodies. Students who take up this exercise begin to move more gracefully, with better posture and more fluidity.

Contrary to popular belief, Pilates does not have to cost you an arm and a leg (pardon the quip). Studios charge quite a bit for instruction and use of their equipment, but an entire routine can actually be done using nothing but a mat. Although it's preferable to take a few sessions with the guidance of an instructor, you certainly can reap the benefits without it.

"Physical fitness can neither be achieved by wishful thinking nor outright purchase."

One great thing about Pilates is the way it engages your body and mind. I'm a very down-to-earth person who eats red meat and doesn't talk this way very often, but the mat work that I do really does give me a sense of this connection. Unlike many fitness regimens, Pilates leaves no room for comparison with others. Any improvements that result will come from within, both literally and figuratively, and that's the beauty of it. It illustrates the concept that you are fully accountable for yourself.

Joseph Pilates could not have stated this better when he said, "Physical fitness can neither be achieved by wishful thinking nor outright purchase."

Pilates mat work has helped me tremendously since I had my 8.2-pound baby; I recommend it with the utmost of confidence.

Maia Appleby has published several articles on health & fitness, you can read more of her articles at her website: http://www.inch-away.com

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© By Jesse Cannone, CFT, CPRS, CSPN   

So what in the world is a Herniated Disc?

Well, rather than confuse you, I am going to give you my simple, easy to understand definition. A herniated disc is simply a protrusion of the disc. Think of a disc as a balloon being held in place between your hands… if you push your hands together unevenly the balloon will bulge out on the opposite side. This is what happens to the disc between the vertebrae.

 A bulging disc is the same thing as a herniated disc, just a different name.

Herniated discs are probably one of the most common diagnoses for back pain out there and are often used when a doctor can’t find an explanation for the person’s pain—similar to a doctor explaining away various aches and pains as arthritis. The problem is, many people who are diagnosed with a herniated disc don’t have pain because of it and years of research has shown that in many cases, people live with herniated discs yet never have any back pain or symptoms. The point is, if you’ve been diagnosed with a herniated or bulging disc, it may not be what’s really causing your back pain.

Even if you’ve had X-rays and MRI’s done that show a herniated disc, chances are still very good that it’s not the problem. Read on to learn more and find out what’s causing your back pain…

What causes a herniated disc?

Many people want you to believe it’s old age, excess weight, stress, poor genetics, or how you lift a heavy objects. While these are all potential factors, the biggest factor or cause is uneven pressure placed on the disc. Yes, you read that right—uneven pressure on discs is the biggest cause of herniated discs. Remember we talked earlier about the uneven pressure? Well, months and years of this uneven pressure will cause discs to breakdown.

“The biggest factor or cause is uneven pressure placed on the disc.”

What causes this uneven pressure is something so simple that it amazes me how many people, including the experts (orthopedic specialists, chiropractors, physical therapists, etc) fail to recognize it.

So what is it? Muscle Imbalances. You see, muscle imbalances pull your bones and joints, especially the pelvis and spine, out of place and this places excess and uneven wear and tear on the body.

This is where Chiropractors come in. The whole concept of chiropractic care is, to move the bones and joints manually back into the proper position. Makes sense, right? Wrong! Why? Because the same muscles that pulled those bones and joints out of place to begin with, will do so again, usually within days.

“Any treatment that fails to include this formula is doomed to fail!”

The only way to address muscle imbalances is to first identify them, then work on correcting them with the right combination of corrective exercises and stretches. Any treatment that fails to include this formula is doomed to fail!

When does a herniated disc actually cause pain?

Typically, a herniated disc will cause pain when it is putting pressure on a nerve or nerves, and this pain is usually felt down the backside of the leg. However, occasionally individuals experience pain in the disc itself or the area around it.

How do you know then what’s causing your back pain?

Whether your pain is in the disc or shooting down your leg, I am willing to bet that it has something to do with muscle imbalances. In my professional opinion, it always makes sense to start at the beginning. Therefore, the first thing to do is identify what muscles imbalances you have and then begin work on correcting them. Don’t try things like ultrasound, electrical stimulation, cortisone shots and then feel disappointed that they didn’t work, how can they? Remember, they don’t address the root cause of the problem!

“…address the root cause of the problem that is causing you back pain.”

I am not saying that these types of treatments don’t have a place, it’s just that they will not give you the long-term relief you are looking for. For example, ultrasound may be helpful in conjunction with a corrective exercise and stretching program but it’s not likely going to do much on its own.

The real key is to not only treat the symptoms, but to address the root cause of the problem that is causing you back pain.

Article by Jesse Cannone of http://www.losethebackpain.com. Jesse is a certified personal fitness trainer and post-rehab specialist and he has helped hundreds of individuals to eliminate their back pain. Visit his site now and be sure to sign up for his free email course on eliminating back pain.

To learn more about muscle imbalances, be sure to read my article titled “Aches, Pains, and Injuries” here: http://www.losethebackpain.com/achesandpainsarticle.html

You can also learn more about how to identify and correct your muscles imbalances in the video, “Lose the Back Pain.”  In the video, you are taken through a series of self-assessments in which you’ll identify which specific muscle imbalances you have. We then show you step-by-step what to do to correct them in our Corrective Action Plans. All you have to do is follow the instructions, and in weeks, maybe days, your back will be feeling great again. Order your copy online at http://www.losethebackpain.com or call 1-888-343-FITT (3488)

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 Kids4Jesus                                     © By Angela J. Perez, C.P.T., H.F.S.

Hey Kids …

  Join in on the Fitness Fun and Get Fit4Jesus!

  In this new column of The Fit Christian, we will have things just for you!

This way, the grown-up aren’t the only ones having fun and learning about health & fitness—you can too. We will feature exercises, poems, stories and pictures—submit yours to the editor! We will also be giving you information, like the “Ideal Body Fat” chart below, to teach you about what works for your body. Children’s bodies are different from grown-ups, so you will have different fitness goals than your mom or dad will.

We are also building a special Fit4Jesus Kids site just for you. Keep checking it to see what is new. Be sure not to do any exercised without your parent’s permission. They need to check with your doctor to see if it is okay for you to do certain exercised first. 

Have fun with the new column and Get Fit4Jesus!

Kid-Safe Exercises …

Here are some exercises to get your body moving and fit! Most of these you probably have already done TONS of times, especially in PE at school.

And for good reason, they are great exercises. They help burn off extra body fat, strengthen and tone your muscles, help your heart and lungs get stronger, and they are fun to do! Be sure to stretch all your major muscles very good before you begin. Ask a parent to show you how.

Try doing 10 of each of these exercises 3-5 days a week:

Jumping Jacks

Push-ups

Sit-ups

Squats Thrusts or Lunges

Windmills

(Have an exercise you want to share, send it to the Personal Trainer.)

And at least one of these exercises for a minimum of 30 minutes, once a week:

Walking

Swimming

Hiking

Baseball/Softball

Soccer

Basketball

Volleyball

(Have an exercise you want to share, send it to the Personal Trainer.)

Take good care of your muscles by stretching before and after you exercise. It is a good idea to warm-up your body after you stretch by doing Jumping Jacks or something that gets your whole body warmed up before doing exercises that work on your muscles, such as sit-up or push-ups.

If you or your parent has any questions about exercises for kids, just contact personaltrainer@fit4jesus.com . 

Be smart & safe and Get Fit4Jesus!

Angela J. Perez is a Certified Health & Fitness Specialist. She holds certifications in Children & Fitness, Personal Training, Cardiovascular Training, Medical Exer-Therapy and is currently working on her certification as a Weight Loss Specialist. 

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