About Me

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Boynton Beach, Florida, United States
Nicole, a leader in the fitness industry has a wealth of knowledge and experience as a fitness professional. Nicole has proven herself with scientific-based programs that give results to all fitness level and ages. Her education and experience has enabled her to work with those in the medical field to leaders in the corporate world. Nicole has experience working with those who are disabled including amputees, paraplegics, stoke victims, cancer survivors and heart patients. Her specialty is designing corrective exercise programs, so that a strong foundation is built, providing injury free results.

Monday, August 29, 2011

Injury Prevention: Foot, Ankle and Knee

The most common foot problem is overpronation and lack of dorsiflexion. An over pronated foot utilizes the lateral gastrocnemius more than usual during propulsion. This causes the gastrocnemius to shorten over time. A shortened, tight and weak gastrocnemius limits the range of motion of dorsiflexion and activation of the dorsi flexors. Dorsiflexion is required for the body to maintain alignment. The patient is likely to have a toe-out gait causing propulsion off the 1st MTP instead of all five toes due to lack of dorsiflexion. The increased pressure placed at the 1st MTP will cause callusing and/or bunions. In addition, overpronation causes increased stress on the knee. When an individual over pronates the tibia and femur internally rotate which results in knee adduction. Every step a person takes has a load of 2.5 times their body weight. If the foot does not properly absorb the extra load, an increased amount of stress will travel to the knee. In order to prevent overpronation, the arch of the foot needs to have increased support until the foot is able to function properly on its own. The forefoot and rear foot will need to be aligned with medial support (posting). This will position the foot in alignment with the body including the knee. A properly aligned foot and ankle will allow the patient to go through gait correctly by supinating at the heel, proceeding through moderate pronation at mid-stance, then propulsion off all five toes. Positioning the foot to move through gait properly will decrease the amount of pressure at the foot reducing the stress that travels to the knee. In addition to a good arch support the foot should have extra cushioning to absorb stress that travels up the tibia which may cause shin splints, stress fractures, knee pain, etc. It is essential for the foot to be aligned to increase mobility at the ankle and stability at the knee to reduce discomfort and future problems.

Friday, August 26, 2011

How to Keep Getting Results with Your Exercise Routine

Whether your fitness goal is weight loss, building muscle or increasing strength, after 4-weeks people often stop getting the results they once saw when they first began their exercise program. When you stop getting results, it can be frustrating and you are more likely to stop exercising. To avoid a plateau and keep getting results with exercise, there is a simple method that can be applied called the F.I.T.T. principle. The “F” stands for frequency and refers to how often you exercise. “I” stands for intensity and defines the difficulty of the exercise or activity. The “T” stands for time and refers to the length of each exercise session. The final “T” stands for type and refers to the specific exercises or activities in your exercise routine. Applying the F.I.T.T. principle is a simple and easy way to avoid a plateau with your exercise routine. If you follow the F.I.T.T. principle each month, you will continue to get results, enjoy exercise and avoid overuse injuries.

Applying the F.I.T.T Principle of Exercise
The F.I.T.T principle is easy to follow. All you need to do is alter each component of the principle of a monthly basis and you will be on your way to achieve your fitness goals.

F=Frequency: Change the number of days you exercise. For example, if you currently exercise 3 days a week, begin exercising 4 days a week.

I=Intensity: Increase the amount of weight or intensity level. For example, if you currently lift 10 lbs., try lifting 12 lbs.

T=Time: Increase the amount of time for each exercise session. For example, if you currently exercise for 30 minutes, increase your exercise sessions to 40 minutes.

T=Type: Choose a different activity that you enjoy. For example, if you currently walk for exercise, try cycling.