March 2009 Archives

With Karen Adkisson

By Bonny Osterhage

When 10-year-old Karen Adkisson tagged along with her older sister to a belly dancing class, she never dreamed that she would still be practicing, much less teaching this exotic dance to hundreds of local women 22 years later.

Adkisson admits that it was the exotic quality that initially drew her to the dance.

"I went to a private Catholic school, and belly dancing seemed rebellious," she says with a laugh.

But over the past 22 years, her love of belly dancing has grown to encompass a love of the culture from which it stems. Adkisson has spent time visiting Middle Eastern countries and becoming familiar with the music and various nuances that define the dance within those areas. She says she was surprised to note that the best dancers in these regions were not the young women but, rather, the 50- and 60-year-olds.

"It doesn't strain their joints," she explains.

While it may not cause undue stress and strain to the body, Adkisson has found that it does provide a good workout. She offers belly dancing at Synergy in the Pearl Brewery Complex, and the classes are really catching on.

"The more advanced classes are comparable to any aerobics class," she asserts. "The task of a belly dancer is to interpret the music physically from the neck to the knees," she adds. "You have to find muscles you didn't know were there."

In addition to the belly and torso muscles, the arm muscles experience a workout from simply being held out to the side. Sound easy? Try it!

"The arms must be help up and out, and they become really sore," she says, "but you get really strong."

For the belly dancing neophyte, Adkisson warns against jumping right in, advising instead to take it slow and get the basics. Through her series of instructional DVDs as well as an occasional Basics of Belly Dancing Workshop held at Synergy, Adkisson provides a way for people to ease into the workout and learn what to expect from the classes.

"New people can be intimidated by the group setting," she explains. "This way they see what takes place at the beginning, intermediate and advanced levels."

One of the best things about belly dancing is that you can do it anywhere and you don't need special equipment.

"Just bring yourself, some comfortable clothes and your feet," laughs Adkisson

Just Say OHM!

By Bonnie Osterhage

One of the main components of Yoga is a keen focus on breath and different breathing techniques. This can also include some time at the beginning or end of class devoted to meditation. During this time, the goal is to clear the mind by focusing on the breathing patterns and settling into a sate of relaxation and/or mental awareness.
 
The problem for many of us seems to be that, instead of focusing on our breaths, we are making grocery lists in our heads, checking off things on our mental to-do lists or even secretly checking our watches to determine how much longer we must pretend to transcend to a higher level.

So how do we clear our cluttered minds in our high-stress society? The trick is to keep trying -- and you don't have to wait for a Yoga class! All that's necessary is 10 to 15 minutes of quiet time in a relaxed position. Once you are settled, breathe normally in and out through your nostrils and listen to the sound of the air as you inhale and exhale. Around this time, other thoughts and distractions may creep into your brain -- the trick is to learn to control your mind enough to ignore them and push them from your consciousness.

Often in meditation a mantra is helpful in maintaining focus. The mantra can be a scripture, an affirmation or anything that promotes an overall sense of peace and well-being.

The most important rule to remember when practicing meditation is that there are no rules. You can't "do it wrong." As a beginner, do not put too many expectations on your meditations -- stressing out about it defeats the purpose. As you continue to practice, meditation does become easier; and, once you have mastered the skill of calming the mind, you will find it to be an excellent tool for finding relaxation and peace in your life.

Learning to Run

By Bonny Osterhage

You know you need a coach for baseball, basketball or soccer, but did you know that you can also benefit from a running coach? Sure it might sound a little strange at first -- after all, you have probably been running since you were a child. But the truth is that whether you are training for a marathon or simply looking to lose a few pounds, a running coach can get you moving in the right direction and significantly lower your risk of injury.

"People are so enthusiastic to start, and then they get injured, get discouraged and get back on the couch," explains local running coach Rudy Acevedo who works with both individuals and groups.
 
A coach can help prevent this from happening by addressing the basics of running, including such elements as form, nutrition and hydration, and proper shoes and gear. For those runners interested in marathon training, a coach can help monitor intensity and make sure that the body is functioning in an aerobic capacity.

"Marathon runners want to run too fast," Acevedo cautions. "They can't hold that pace for an entire marathon."

Acevedo also points out that one of the most common mistakes that must be corrected in runners of all levels is the dreaded "heel strike" that occurs when the runner tries to take a stride that is too big.

"A hard heel strike is like driving with your parking break on," he describes. "It slows you down."

Proper form means landing in mid-foot, which propels you forward and reduces risk of injury.
 
"With the heel strike, whatever impact the shoe doesn't absorb goes from the ankle to the knee, hip, and lower back," Acevedo warns.

An avid runner in high school, Acevedo became a self-described "couch potato" later in life. He understands firsthand the excitement associated with beginning an exercise program but he advises people to start slow and work their way up.

"We are an instant gratification society," he says. "But you didn't get out of shape instantly and you aren't going to get back in shape instantly. Be patient."

HELPS RAISE FUNDS FOR
CANCER RESEARCH
Pilates Master Ron Fletcher to join in celebration
 
A pain-free back, a release from stress, improved flexibility and athletic performance: Pilates has been embraced by millions because of its power to change. Studio A: Pilates and Spectrum Athletic Clubs will celebrate the "Power of Pilates Changing Lives" with an afternoon of Fletcher Pilates® on Saturday, March 7, at Spectrum Athletic Club in Alamo Heights at 1246 Austin Highway. Participation is open to anyone who wants to enjoy an afternoon of Pilates led by some of San Antonio's top teachers and help raise funds for cancer research. Two sessions of different classes begin at 2 p.m., and each will last one hour. Donations for participation are tax deductible and benefit The Leukemia & Lymphoma Society (LLS). Registration is required and can be made by calling Studio A: Pilates at (210) 828-5900 or by e-mail at info@studia-pilates.com.

A reception with Pilates master Ron Fletcher will follow the second session of classes. Ron Fletcher was a protégé and student of Joseph and Clara Pilates for nearly three decades and is one of three master teachers still teaching the work.

 Richard Garcia, Fletcher Pilates® instructor at Spectrum Clubs, lost his mother to lymphoma last year and for him, the benefit of Pilates is both personal and professional. He knows firsthand how Pilates can change lives. "My mother was diagnosed on Oct. 2, 2004. I started my professional training for Fletcher Pilates® on Oct.4 that same year," says Garcia. "Leaving my mom while she was sick was hard, but she always told me, 'Do what you have to do.' For me, Pilates gave me direction, and I had found my calling. When my mom passed, it was Pilates and the Pilates community that gave me strength and hope, two qualities of my mother."
 
Garcia will be leading classes along with Aída Zorrilla, owner of Studio A: Pilates and senior faculty for the Ron Fletcher Program of Study®. Zorrilla is participating in the LLS's Man & Woman of the Year Campaign and wants to raise awareness and funds for cancer research. Her life was touched by a client who at the age of 43 lost her battle to cancer last year. To honor her client, Zorrilla made a commitment to do her part to support finding a cure. "Through our donations, each one of us is the man and woman of the year because together WE can make a difference," explains Zorrilla. "The society's mission -- to find a cure for blood cancers and improve the quality of life of patients and their families, resonates with Studio A's mission--to change lives, inspire transformation and the joy of movement , and improve the quality of life of our clients through Fletcher Pilates®."
 
Pilates is a physical fitness system developed in the early 1930s by Joseph Pilates. It focuses on the core postural muscles, which help keep the body balanced and which are essential to providing support for the spine. Ron Fletcher's pivotal role in the evolution and popularity of the Pilates method has resulted in a lineage that added specific breathing patters to movements and draws from Fletcher's studies with Martha Graham, Yeichi Nimura and Alma Hawkins. After living and working in New York and then Beverly Hills, Ron Fletcher now resides in Stonewall, Texas.

Studio A: Pilates is a movement studio specializing in Fletcher Pilates® and is also the Texas campus for The Ron Fletcher Program of Study®, a professional Pilates teacher certification program. To find out more, visit www.studioa-pilates.com.
 

Not All Swings Are Created Equal
By Annette M. Zaharoff, M.D.

As Ladies Professional Golf Association (LPGA) star Lorena Ochoa said she would consider playing against men this summer, the issue of gender and golf is a hot topic. Current research seems to suggest that, biomechanically speaking, male and female golfers are not created equal.

 A recent study from the University of North Carolina found significant differences between the swing kinematics of male and female professional golfers. These differences may affect performance and the types of golf-related injuries seen.

What's the Difference?
At the top of the backswing, female golfers had less forward trunk tilt and more pelvic rotation than the males. Females also had more pelvic rotation at ball impact. Male golfers were found to have more velocity of the club shaft that females. Women were found to be more flexible than men. They had more twist in the shoulders and pelvis. Despite the greater rotation generated by women, their club velocity and, therefore, distance was less.

The fact that men are less flexible, however, may put them at greater risk for low back injuries than women. Women appear to have stiffer wrists during the swing, which may account for more wrist injuries in female golfers.

There is not a good sense of gender-related differences in golf injuries, which may be because the vast majority of golfers are male. Recent PGA statistics show, however, that more than half of all new golfers are women, and the total number of women players in the U.S. had increased by 8 percent since 2002. A recent study by Bloomburg found that shoulder injuries were the most common injuries in females followed by elbow and arm injuries.

Prevention
Learning proper golf swing mechanics from your pro will help prevent injuries as well as improve your game. To further help avoid injuries, pay attention to stretching and strengthening the areas of the body stressed in golf. Work with a trained health care professional, such as a sports medicine physician or therapist who can assess where you may be inflexible or have weak muscles that may increase your risk of injury. Get on a program of stretching and strengthening that will address those areas.     

Visit www.drZmd.com for some general tips. If you have an injury or specific questions, talk to your sports medicine physician.

Dr. Annette Zaharoff is a sports medicine physician specializing in the non-surgical evaluation and treatment of injuries. She maintains a private practice in San Antonio in The Non-Surgical Center of Texas and may be reached by calling her office at (210) 616-0646 or visiting her Web site www.drZmd.com.

By Shannon Sutton

Last month, we talked about working the abs (six "pack") and "love handles". It is so very important to work opposite muscle groups to not only promote symmetry; and, more importantly, to prevent injury. Focus on lower back strengthening is often neglected in workout routines, yet (ironically) lower back pain seems to be one of the most common complaints people have.

The following are a couple of simple, yet very effective, exercises you can incorporate into your routine in order to promote a healthy back and a well balanced core.

•  Bird dog
Begin on all fours, and position yourself in neutral spine (not arched or bowed) facing the floor. Raise your left arm and right leg simultaneously while pulling your abs in and maintaining balance. Extend straight out (arm overhead and leg straight with toe pointed), and hold. Switch to right arm and left leg. Perform 15 to 20 on each side.

•  Sky Divers
Using an E-ball, begin face down with your feet wedged against the wall, body weight on the ball. Extend your arms forward (overhead). Slowly begin to raise your chest slightly while lowering your arms out to "T", squeezing your shoulder blades, glutes and lower back. Hold for a count and return to starting position. Repeat for several repetitions (resting between sets).

Shannon Sutton is an independent certified personal trainer. Her certifications include ISSA, NASM, APEX and Reebok. She has invested years in helping individuals reach their health, fitness and wellness goals. Contact her at (210) 722-3962.

Stay between the lines: Learn
biking rules and regulations

By Bonnie Osterhage

If you really love to ride but aren't 100 percent certain of all of the rules and regulations governing biking, you should attend the "Share the Road and the Trails" Cycling Program being held from 9 a.m.-noon March 21 at Government Canyon State Natural Area.

Participants will become familiar with the commuting concept of "Same Road, Same Rules, Same Rights" as well as learn the best practices for mountain biking. The class will consist of a review of road rules, a video demonstration and a chance to practice what you have learned.

"The workshop brings recreational cycling together with commuter cycling," says Lydia Kelly, bicycle/pedestrian transportation planner for the San Antonio-Bexar County Planning Organization. "There are many similarities and differences."

Kelly adds that, in San Antonio, more and more off-road trails are becoming available, and some can even be incorporated into the transportation system.

"This allows commuters to ride away from motorized vehicles, making for a safer journey," she explains.

The workshop is open to all ages, but an adult must accompany children. Class size is limited, and reservations will be taken beginning at noon on February 21. For reservations and more information, e-mail reservations@friendsofgc.org. Include your name, (and age if you're not under 18), along with your e-mail address and telephone number, or call (210) 688-9055 ext. 291.