We are pleased to announce that Barb Blanchard has recently joined our training team. She brings with her experience in both Personal Training and Yoga -- check out her profile on our Trainers page!

Did you know that time spent sitting, standing and even sleeping could be hurting your body? The cumulative effect of the long hours spent in these positions can lead to prolonged damage to both your muscles and fascia(strong connective tissue).

SITTING: The human body is designed to be upright and weight bearing on two feet, with the hips extended under the spine to support the torso and head. In today's world, however, people are spending more time in seated positions.

Here are some suggestions to help prevent problems from sitting too long:
* Get out of your chair several times a day to promote hip, leg
and spine extension.
* Convert your workspace to a standing desk.
* Walk when possible instead of driving.
* Change chairs and positions often or alternate sitting on
a stability ball with sitting on an office chair.

IDEA Fitness Journal - March 2011

STANDING
Consider these strategies for preventing pain associated with standing:
* Become aware of habits like shifting weight from side to side
when standing.
* Learn about supportive footwear choices, and gradually
incorporate footwear changes into your life. Eliminate
or at least reduce the amount of time spent wearing high-
healed shoes.
* Pay attention to your upper-body postures when standing.
Crossing the arms, talking on a cell phone, carrying a
heavy bag on one shoulder or putting your hands in your
pockets can create tight fascia.

IDEA Fitness Journal March 2011

SLEEPING
Chronic muscular imbalances and restrictions created by prolonged seated and standing postures can make sleeping uncomfortable. You may experience pain from sleeping on the back, side or stomach.

Incorporate these suggestions to adopt better sleeping positions---
and reduce pain:
* Sleep on your back on a bed that is firm enough, so that neither the lower back nor the middle to upper back sinks into the mattress. If this is uncomfortable try placing a wedge or pillow (can vary the height under the knees.
* Choose a pillow thickness for supporting your head that puts the eyes in a position where they are perpendicular to the ceiling. Ensure that the pillow thickness is not so great that it pushes the head too far forward.
* If you sleep on your side, place a pillow between the knees. This will help keep the top leg in line with the hip socket. When sleeping on your side, the pillow you use for the head should be thick enough to keep the head in line with the spine.
* Avoid sleeping on the stomach, as that can arch the lower back excessively and twist the neck.

IDEA Fitness Journal - March 2011

The marathon in the first modern Olympic Games was only 24.85 miles. Olympic organizers changed the distance at the 1908 London games so the course would go from Windsor Castle to White City Stadium, ending directly in front of King Edward VII's royal box.

Bill K. has lost 30 lbs. since beginning his program at PTT just 15 weeks ago!

Lorna F. is 18 lbs. lighter and Steve D. is down 21 lbs., both in just 10 weeks!

All three have been consistent with their workouts and have been making healthy changes to their daily eating plan -- it's paying off!