It is well published and believed that regular exercise can enhance our mood. But how is this physiologically explained? How is it that physical stresses on our body from physical exercise can impact our psychological stresses? We know very little to date on why it is that exercise has these effects.

This article from the New York Times explores the role of newly formed nerve cells in the brain with exercise, serotonin and dopamine in the brain.  And discusses a few interesting rat studies! The article concludes on a positive note that regular aerobic work outs for perhaps as little as 3-6 weeks (based on those rat studies) can bring about these physiological changes. So, it won’t happen overnight, but it will happen.

http://well.blogs.nytimes.com/2009/11/18/phys-ed-why-exercise-makes-you-less-anxious/?em

Dr Lorimer Moseley is a clinical scientist investigating pain in humans. He has published 60 papers and two books (Explain Pain (2003)). He started out with a physio undergraduate degree, but has since completed a PhD in Pain in 2001 from University of Sydney and was a Research Fellow at Oxford in the UK.

Have you ever wondered how pain actually works in the human body? About chronic pain? Or about pain that exists even if a limb does not such as with phantom limb pain in amputees?

Listen to Lorimer begin to explain things beautifully in this hour long interview.

http://www.abc.net.au/classic/throsby

(24th November, 2009)

Each year for the first weeks of the year, we conduct 4-5 classes per week until the Term 1 start date. This year is no exception. This January, Summer School classes will run on Tuesdays the 5th, 12th and 19th January. They will be taught by Katrina and are a mixed class of Intermediate/ Advanced levels. Classes will run at the following times - 12pm, 1pm, 5.15pm and 6.15pm.

Classes are $29 each and can be claimed through your private health insurer as usual. So you have no reason not to get back into the new year exercise regime as soon as possible!

If you are interesetd in joining these classes, please give the office a call on 9264 0077, or write your expression of interest on the waiting list in the studio when next at class.

Our first 10 week term for the year kicks off on Monday 25th January. The term will end 1st April.

As you may be aware, there are 2 public holidays through this term- Australia Day on Tuesday 26th January and Easter Good Friday on 2nd April. Therefore, those of you who end up in a class on a Tuesday or Friday  will attend a 9 week term.

Thanks to Suzanne P for forwarding on this amusing tirade about a personal trainer…

A WOMAN’S WEEK AT THE GYM

If you read this without laughing out loud, there is something wrong with you. This is dedicated to everyone who ever attempted to get into a regular workout routine.

Dear Diary,

For my birthday this year, my Husband (the dear) purchased a week of personal training at the local health club for me.

Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.

I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.

My husband seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.

________________________________

MONDAY:

Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god - with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!!

Christo gave me a tour and showed me the machines. I enjoyed watching the skilful way in which he conducted his aerobics class after my workout today. Very inspiring!

Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week-!!

________________________________

TUESDAY:

I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT-!! It’s a whole new life for me.

_______________________________

WEDNESDAY:

The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t try to steer or stop. I parked on top of a GEO in the club parking lot.

Christo was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying..

My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other shit too.

_______________________________

THURSDAY:

Asshole was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn’t help being a half an hour late - it took me that long to tie my shoes.

He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny bitch to find me.

Then, as punishment, he put me on the rowing machine — which I sank.

_________________________________

FRIDAY:

I hate that bastard Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anaemic, anorexic little aerobics instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.

Christo wanted me to work on my triceps. I don’t have any triceps! And if you don’t want dents in the floor, don’t hand me the damn barbells or anything that weighs more than a sandwich..

The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn’t it have been someone softer, like the drama coach or the choir director?

________________________________

SATURDAY:

Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel.

________________________________

SUNDAY:

I’m having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun — like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

There has never been a time to tell your friends, family and colleagues about the benefits you have expereinced from Fix. If you refer a friend and they enrol for a term of our program, you will receive a double movie pass on us! Just ask your friend to mention your name at the time of booking their assessment.

For those of you who know both physiotherapists Sue and Chris from your time at Fix, they will both be returning to instruct for term 4. Sue Kinner is returning after 7 months maternity leave and will be teaching Thursday lunch time classes for the next term. Christine Leaver, after a break from Fix for most of this year will teach the 2 evening Thursday classes. Look out for availabilities in these classes when the timetable is posted in the week of 21st October, 2009.

The following exercise equipment is available for sale from the Fix CBD office*. Talk to your instructor or call the office if you are intertested in any of the items.

Budget Pilates Mat ( 4.5 mm thick)    $25

Ribbed Pilates Mat (10mm thick)   $60

Red Pilates Mat (10mm thick)   $110

Swissballs   $60

Yoga Blocks   $15

Small Stability Balls   $15

Yoga Straps   $15

Theraband (1m)   $5

The Fix Manual (beginners)   $36

*Add 10% GST for all equpiment

Here is an interesting read from the New York Times Health pages very kindly brought to my attention by Jan M. The article challenges the current trend to “deepen the navel to your spine” or “hollow the tummy” as an isolated strengthening exercise to increase spinal support, stability and therefore pain.

I agree on the notion that “a core exercise program should emphasise all the muscles the girdle the spine, including but not only concentrating on the abs” as put forward by Canadian Spinal Mechanics Professor, Stuart McGill. There should be a balance about the lumbo-pelvic and shoulder girdles of all supporting musculature, rather than highly isolated deep abdominal activation. These muscluar support systems should also be strengthened and challenged in functional postures and within normal movements to maximise the spinal stability in everyday activities.

I do feel however that time spent teaching isolated activation of the pelvic floor sling, deep abdominal muscle (transversus abdominus) and diaphragm needs to be established and ensured early in a core stability program. This allows for efficient and more importantly, appropriate trunk stabilisation when exercising, elimintaing all of those mal-adaptive postures and compensations we develop when in pain, or with poor postural habits. This is the role of your physiotherapist or fix instructor, and something I feel we do very successfully in our Beginners program and beyond.

Enjoy the read.

http://well.blogs.nytimes.com/2009/06/17/core-myths/?em

Term 4 will commence on  Monday 12th October and finish Friday 18th December. Please note that we are starting this term after only 1 week break instead of the usual 2. This means for all of you with school kids, that the October school holidays will be in their second week as we start up again. If this poses a problem, discuss this with your instructor as we near fourth term start date.