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Cheers to Moms!

Lori Okami — Sun, 12 May 2013 17:22:42 +0000

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!!!

Be a Partner in Care

Lori Okami — Fri, 26 Apr 2013 03:41:54 +0000

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

The ROM Machine

Lori Okami — Thu, 18 Apr 2013 06:43:36 +0000

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.

Favorite Exercises

Lori Okami — Mon, 08 Apr 2013 06:10:49 +0000

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.

Using a Weight Belt

Lori Okami — Sat, 23 Mar 2013 21:25:49 +0000

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.

Back Care

Lori Okami — Tue, 12 Mar 2013 04:23:23 +0000

With a recent injury, I am reminded of back vulnerability with various forms of exercise, as well as ways to protect ourselves even in everyday activities.

With all of my heavy lifting over the many years, I'm happy to say that I've avoided major injuries. Sure, there have been minor ones on occasion but nothing severe or recurring. I will say though that I do find myself much more susceptible as I age.

With that said, here are a few ways to spare yourself the pain, discomfort and hassle of back injuries.

First and foremost, keep your back, core and legs strong. I am certain that this has protected me from injury in the past and helped me recover more quickly over the years. Yes, it's not only about strengthening your back. Weak core and legs can make you more vulnerable to back injury.

Keep good form. This applies to working out as well as just moving, turning and lifting things around the house. What does "good form" mean?

a) Maintain good posture--whether sitting or standing, keep your core engaged. The muscles of your back and abdominal section are what support your spine. Use them!

b) Stay in alignment. Your greatest strength and lowest risk occur by keeping movements in a straight line with your base versus reaching out further

c) Engage your core when lifting or reaching

d) When lifting, shift the weight burden to your legs rather than bearing the load all on your back or upper body

e) While twisting is a natural movement, avoid excessive twisting movements especially with additional weight and while reaching

Use equipment, aids and accessories wisely. Be smart and don't work harder than you need to. Here are a few examples:

a) If you have a handtruck available, use it rather than carrying heavy boxes individually

b) Weight belts or wraps can be useful to help engage your core, not only for heavy lifting but even in lighter routine lifting

c) Comfortable and correct footwear can make a significant difference -- whether lifting, running or playing sports

4. Proceed cautiously with physical exertion. Whether we are talking about sudden movements or deciding to do something physical that you haven't done before, easing into physical exertion is often advisable. This becomes more of a rule than a recommendation if you are past 40--speaking from experience. I learned this the hard way last weekend when I decided to run and another time when I suddenly shifted into competition form while bench pressing. Both proved to be hasty decisions which I paid dearly for.

5. Lastly, stay healthy. A healthy body overall is much less prone to illness and injury. This means exercising regularly (cardio, strength, balance & flexibility), staying well nourished, resting, managing stress, keeping hydrated, etc.

Be strong.

Attitude is Everything!

Lori Okami — Mon, 04 Mar 2013 04:01:21 +0000

I can't believe, all these years, we haven't talked about ATTITUDE. It's not enough to say that it's common knowledge. Fact it, there are many still moping around day-to-day wondering why they don't get the results they desire, why everything is so difficult and continuing to limit themselves.

Sure, everyone talks about having a positive attitude but how many are living it in all aspects of their lives. Most will apply it in a particular area they are confident in, then forget about it on other things that are less to their liking--like working out and diet management.

Ask health care providers (like occupational and physical therapists) or just think about what happens on any given day. Attitude can affect one's health, healing and vest for life. Attitude can impact those around you, it affects what you do, how well you do it, and what more you make of it.

You don't need to be one of those insanely positive people who are always smiling, but seem detached from reality. I'm sure you get the picture. Doink! It's more about believing that you are capable and being willing to try your very best in everything you do.

On your health journey, a positive attitude will...

Keep you seeking healthful solutions
Help you stick with your recovery, exercise and dietary plan
Allow you push further and do more
Make you feel good about yourself, your life and your potential
Convey a can do spirit and confidence
Ultimately Improve your overall health and well-being

Yes, this applies to fitness as well as to work, to home, to projects, to personal care, and to everything! You will run further, do more reps, reach your goals, progress beyond what you imagined, impress and influence others, and live happier, healthier and longer.

Believe in your potential

Stay positive

Live with purpose and passion

Control Freak

Lori Okami — Wed, 20 Feb 2013 06:35:39 +0000

Yes. It's all about control.

I'm sure you'll agree that you can't always control the outcome. However, you often have control over factors that affect the outcome. This applies to practically everything, whether you are talking about getting a job or improving your physical condition.

So where your health and fitness are concerned: start controlling your consumption by planning and preparing; better control your results through movement control in physical activities; and control your recovery by managing your care. You may just be surprised at the difference in outcomes that you are able to attain.

Controlling your diet goes well beyond willpower:

Identify the 'good for you foods' that you actually like. Make a list of your healthy proteins, carbs, produce, snacks and beverages and keep it handy.
Meal plan rather than leaving good eating to chance. Meal planning can just be a matter of mixing and matching the items in #1 to keep it interesting.
Stock up. Make sure you shop and keep these good food on hand because you will 'eat what you keep.' If junk foods are handy, you'll probably eat them. Many will choose healthy food IF they are available.
Prepare good food ahead of time. Take good snacks and water wherever you go. For me, having prepared fresh veggies handy made dinner side-dishes, veggie omelets and more nutritious lunches very easy. You all know that my slow cooker is one of my favorite kitchen tools, providing me tender, yummy dishes without a huge time investment.

Controlling your movements produce better results:

This has been my secret to getting the most out of my resistance training. I've tortured grown men with massive arms on mere 20 lb. curls. Use control in full-range movements and get maximum results.
Even in cardio activities, whether it's rhythmic breathing or posture control, it can make a huge difference in outcomes.
If you are stretching and performing flexibility moves, control again is key. You don't want to carelessly force such movements.
Believe it or not, even explosive moves in training require controlled power to avoid injury.

Controlling recovery can improve overall well-being:

You may have to make time to rest sufficiently rather than waiting for a break in your busy schedule... because it may never come.
Often, frustration and stress result from allowing yourself to be at the mercy of everyone else's priorities and choices. At some point, you may need to take some control back to keep your sanity.
See your health care professional so that you know where you stand. Do not self-diagnose or live through extended periods of discomfort or questionable symptoms. Be in the 'know' so you can have control of your care.
Get off your butt and do something. Don't lay around wondering why good things don't come to you. Get out and make it happen! Whether we are talking about a new body, a new job or a new relationship. It won't happen by itself. Control your destiny.

You can't control everything around you but you can control YOU!

Happy Healthy Heart

Lori Okami — Thu, 14 Feb 2013 14:11:39 +0000

What does Valentine’s Day mean to you? For some, it's roses, loving sentiment expressed all too infrequently, chocolates (dark please - yum, yum), or just time spent together. I wish you all a Happy Healthy Heart.

Beyond all the loving, mushy stuff, be well. Take care of your health, your heart and your head. Meaning...

1) Exercise and eat well. Maintain a healthy lifestyle. Have regular check-ups and discuss with your health care provider any concerns. You are partners in health maintenance.

2) Enjoy and appreciate those valued relationships -- your family, partner, friends, dogs (had to add this one). Allow even those who may briefly step in and out of your life to influence you in a positive way--with insight, wisdom and kindness.

3) Engage in things you find fulfilling so that you feel good about yourself and what you are doing in life. Stay positive. Have hope. Invest in your future.

Have a Happy Healthy Heart and enjoy your Valentine’s Day! Spread the joy!

Healthy Change is Happening

Lori Okami — Mon, 11 Feb 2013 04:52:03 +0000

Years ago we talked about all the changes that are needed and how we can help move things in a healthier direction by showing the 'power in our purchase.'

Well, the change we hoped for is budding and it's happening a lot quicker than I ever expected. Just take a look around...

... I see healthier choices even in vending machines--of all places!

... a number of restaurants are now serving brown rice as an option--and not always at a higher price.

... you'll find more and more menus with a healthy choice section--even L&L Drive-In!

... the healthy options are not bland veggie burgers and salads but actual tasty meals.

... not only are there so many new health and fitness phone aps available but people are actively using them as part of their healthy regimen.

... more and more vegan restaurants are popping up and they are in convenient locations and very trendy.

...even Food Network is jumping in with Paula Dean's son, Bobby, putting a leaner twist to his Mama's meals.

... and one of the most popular Iron Chefs is promoting healthy living in "Bobby Flay Fit."

... have you noticed that even our favorite confectioner, Hershey's, has come out with a variety of 30% less fat chocolates.

... check out Costco's snack section and you'll notice more and more of them advertising fat-free or protein.

... glance over at the wagons of others and you'll see more and more with skim and low-fat milk rather than the whole fat option.

... so many more popular companies are coming out with prepared foods that are much lower in calories and fat.

... more lower salt choices--from bacon to snack nuts.

... farmers markets are booming, everywhere from downtown to the East, West and North sides of the island.

I'm thrilled with the changes I see and suspect that it will only grow bigger and bigger. Let's keep supporting the businesses that bring us healthy options--whether you are dining out or stocking up at Costco. The bottom line still is that they will carry what sells! If FAT sells, they'll stock it. If HEALTHY sells, they'll stock it. Keep showing them that HEALTHY is preferred!

Live well. Be well.