A well-deserved day to honor mothers.

I have rarely spoken of my mother all these years but as she is aging and declining in her faculties, I think more about all she did for the family and what influence she had on me.

In our family, she was the go-getter, the over-achiever if you will. The uneducated woman who managed to run her own business successfully, who at middle-age started a whole new career teaching. She was a tenacious instructor who truly cared about her students and devoted herself wholly to their education. Passing on her wisdom and work-ethic was what drove her to work year-after-year, never calling in sick.

She was the original 'Super Woman." Everything she did was at the highest level. And there was nothing that she couldn't do, if she set her mind to it. She worked full-time, provided a comfortable living for the family, shopped, cooked, cleaned, entertained friends and family, and never complained.

She has been the example I live by and her repeated message is one that I too convey to my children. "You can achieve anything you set your mind to if you want it bad enough." She is a model of hard work, a solid work ethic and determination.

While it saddens me that she is not the same feisty women of her earlier years, I also feel that the torch has been graciously handed down to me as I now set the example for my children.

To all the Super Moms out there who miraculously do so much for their families, often being the glue that keeps things together and the oil that keeps the engine running smoothly, "Cheers!" To all the Iron Moms who have lead their families through tragedy and financial hardship, "Stay Strong." To all the Dads who have accepted the role as Mom and Dad in raising children, "U da Bomb!"

To all in their motherly roles...Thank you for your guidance, your example, your efforts. You have more power and influence than you may realize.

HAPPY MOTHER'S DAY!!!

At some point, we will all need to seek advice and care from our health care providers...whether a physician, a physical/occupational therapist, a massage therapist, a chiropractor, an acupuncturist, etc.

Whether you've got a killer headache, are in serious pain, or suddenly have limited movement, when seeking solutions from your care provider it helps to have an awareness of your body, recall relevant activities and effectively describe what ails you.

The best thing that you can do as a patient is to be self-aware. It helps your care provider properly diagnose the problem and offer an effective solution if you provide the right information to enable them.

• Thoroughly and accurately describe the problem
• Describe the situation surrounding the problem
• Provide the background/history

1) Describe the Problem.

• Type: pain, discomfort, movement challenges, etc. (What?)
• Location: where is it located--permeating, localized, etc. (Where?)
• Frequency: single occurrence, repetitive, intermittent, etc. (When?)
• Function: limitations, immobility, weakness, etc. (How?)

2)  Describe the Situation.

• Explain how it happened
• You may even describe what you were doing prior to the problem occurring
• Provide other relevant information which could include changes in rest, diet, stress levels, hydration, even climate/temperature could be a factor

3) Describe the Background.

• Describe any prior injury or occurrence
• Provide your relevant health history and anything even remotely connected. For example, you may have had knee surgery but you're now experiencing hip problems. It could related if you are somehow compensating for the injury.

The better you arm your care provider with pertinent information, the better your chances of receiving the right solution. Help them, help you.

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! Lori

We all struggle trying to find time to get our regular cardio exercise in....AND then also finding the energy for resistance training to improve our muscle tone and strength...AND also trying to work in our stretches for flexibility which seems to be dwindling year-by-year. AND we aspire to do all this on our already way too busy schedule.

Here is the solution!

The Range of Motion (ROM) Machine is the coolest thing I've seen in years.

The ROM Machine is basically an advanced high intensity cross trainer that allows you to get a full body workout in just 8 minutes (4 minutes for the upper body & 4 minutes for the lower body). The ROM is designed to hit all your major muscle groups in repetitive motion through full range. Talk about efficiency!

You will appreciate a balanced mix of cardio, stretching and resistance in exaggerated push, pull and step movements in a quick 8-minute workout.

Check out the video at http://www.fastexercise.com for more information on the invention, design, & manufacturing of the machine.

So where can you find this novel machine? Well, frankly it's not something you'd see at your favorite sporting goods store. And unless you've got a tidy sum set aside, you probably wouldn't be putting this baby in your spare room any time soon considering its hefty $15,000 price tag.

But don't let this discourage you. Instead, visit Shiatsu Therapists of Hawaii which offers reasonable rates, convenient access to an effective quick workout, and also provides wonderful corrective massage to fix what ails you. They are at the top of my list!

http://www.shiatsuhawaii.com/ or call 808.843.8006.

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! Lori

I'm often asked..."What's the best exercise for....arms...back....legs...???"

Here are my favorites...

PULL

Favorite upper back exercise - Pull-ups or chin-ups. (Chins will put less of a strain on your shoulders and elbows.) If you can't do your bodyweight, start with cable pulldowns, assisted pulls or negatives.

Favorite bicep exercise - Biceps have always been 'my thing' and preacher curls are my hands-down favorite. Slow and controlled throughout.

PUSH

Favorite chest exercise - Bodyweight dips. I've loved these from high school when I worked my butt off to be the first girl in Mr. Chang's (McKinley's auto shop teacher and our weight lifting coach) 50-Dip Club. It's a great full range chest, front delt and tricep movement that really helps you 'out-of-the-hole' on a bench press.

LEGS & CORE

Favorite leg exercise - Deep squats for full range movement or weighted walking lunges. Start slowly in adding weight for these exercises. You want to ensure your joints are prepared for full-range movement first.

Favorite ab exercise - Hanging knee lifts have given me the best results. As you get stronger, curl your hips  up higher and extend your legs. You can also lift to the sides as well.

These exercises will provide you full body strength and won't require you to spend a lot of time in the gym either. Work your way up to 3-4 sets, 10-20 reps. Twice a week will work just fine.

As with any exercise, there is risk of injury. You know your body best. Get the movement right first before adding weight. As always, focus on form, form, form.

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! Lori

Let's talk about the use of a weight belt because I've heard all sorts of reasons for and against them.

They come in a variety of materials, colors, thicknesses, and widths to suit a variety of needs. They are not only for serious heavy weight lifters, but are also useful for those performing repetitive movements or those who just need a little added back support.

Contrary to what many think, you are not relying on the belt itself to hold you upright. The belt helps you engage your core (including back and various abdominal muscles) which hold you upright. Picture your skeleton. Core muscles are what offer support to the spine, between your ribcage and pelvis. That's what makes your body a strong, solid cylinder.

Does material and type matter? Somewhat. Thicker leather belts are more rigid, typically worn by heavy lifters. Wider belts may be more comfortable for tall or big-bodied individuals. The nylon or fabric belts are usually more comfortable and offer adequate support for moderate lifting and routine movements.

As for fit, it should be tight enough to allow you to firmly flex your core against but not so tight that it impairs flexion, breathing or movement in the exercise.

Though I usually try to go as far as I can without a belt, I would recommend belt use to anyone who has difficulty engaging their core in exercises and activities. For upper or lower body training, a weight belt can be a friendly reminder to flex your core muscles and reduce risk of injury.

*** I invite you to visit my website www.lifefitnet.com and participate in a short online survey that should take only 2-3 minutes to complete. No one’s personal, individual data is ever shared and the aggregated information is used to Build a Healthy Hawaii and better understand individual needs and preferences related to establishing healthy lifestyle habits. Mahalo for your support! Lori