So... I wrote a book about balance. Little did I know that I would sell 250+ books in one week. My one year goal was to sell 100 books! We (as in my family and I) have been trying to play catch-up for two weeks. There's ordering the books and making sure you have enough, then there's envelope's that you ship them in. Then, there's the postal service that seems to not even understand the way their own system works until it comes time to actually ship 100 books.
I love the stress and the issues that comes with work. Just like the stress of planning time to exercise and the work it takes to get it done. No one cares for excuses and the most unforgiving being, thing, entity out there is our own bodies. Whatever you do, your body will reflect it. Whether it be in the scale, heart rate, mood and/or pant size, you cannot escape the work, or lack thereof, you put into your body.
Americans are the hardest working bunch out there but every study seems to suggest we are the most stressed, the most obese and the most likely to not be getting enough sleep.
So... what do we do?
Be like NIKE and "Just Do It"!! Seriously, just do it. It doesn't have to be pretty, it doesn't have to be 2 hours of the most perfect routine Instagram has ever seen. Just move... 30 minutes is all it takes. 30 minutes every other day and you will see the impact that execise can make in you life!
You can do it... You just have to do it!
Some folks may think it's common sense when it comes to beginning a workout routine. For others, it's not so simple, especially if you are dealing with a lack of balance. My focus and objective when I was developing "Balance University" was to create a simple to follow but very effective, results driven balance program. And that's what I've done!!
One of the easiest and more simple exercises you can do to improve your balance is called the Single Leg Lateral (pictured above). This exercise will strengthen your ankles, lower legs and hips creating a more responsive system that can adjust and redirect misteps quickly. This movement will also greatly improve the communication network system between your brain, spine and muscular system. This is ,otherwise, known as neuromuscular efficiency. The benefit to increased neuromuscular effeciency means that when your brain detects your body becoming unstable and unbalanced, you will be able to adjust and adapt quickly. This improved system will result in less falls, which means more confidence and less worry for you and your loved ones.
You can find this exercise, along with others like it, in Balance University!
When you work, results follow!
Balance deteriorates as we age and there’s nothing you can do to prevent this natural process. The reason? It all begins with your brain and the way it communicates with the muscular system. As we get older, the synapses in our brain get farther apart, we lose a few connections here and there and on top of all of that, the signals do not travel as quickly as they did when we were younger. Now, this is the “watered-down” version of that story but that will suffice for our purposes of understanding how balance works.
Your brain and spine make up the nervous system. Your muscles make up your muscular system. Our muscular system is attached to our bones, which is the skeletal system, otherwise, we would be big a pile of flesh, cartlidge and muscle on the floor. Our nervous system communicates to our muscular system and those messages, or electrical signals, activates our muscles and instructs their movements. Our balance depends on how well these two systems communicate.
We can do exercises to help improve our balance significantly! However, you have to work at it. Improving your balance requires consistency and progressively harder exexrcises.
Balance University is designed to increase and improve the communication network between your nervous system and your muscular system. The exercises in balance university are organized in such a way, that each week the exercises get progressively harder. In return, you will be challenged each week, within your boundaries, and you will see your balance improve.
Now, the more you put into it, the more you get out of it. If you look at the picture above, you will see the balance university key (colorful circle with arrows and words). Balance University is based on this key. However, YOU DO NOT NEED EQUIPMENT! I have included substitutes for every exercise that uses equipment that you can do at home. Balance University will improve your balance!
I hope everyone had a very Merry Christmas and is gearing up for the new year!
Becoming healthier takes practice... in all of my years in this industry, I have heard hundreds of clients talk about how they are going to “start now” or “starting on [insert day/date here]”. The truth is, getting healthier takes effort and practice. You are changing habits and that takes a bit of time. Very few people can “flip” a switch and change everything over night and KEEP it that way. To be honest, this may not be the best way either! Why? As if it’s not enough to change your diet and exercise habits... think of all that time you don’t have to add more tasks to your day for meal prepping, and that hour long session with your trainer or fitness class.
So what do you do? Pace yourself... remember, this is a marathon NOT a sprint. I tell my clients to change one meal at a time. Let’s work on breakfast, for instance. Stop eating whatever it was that you were eating and let’s eat some oatmeal and hard boiled eggs (these are not the only healthy options). Same with the exercise. Let’s find three days out of the week to focus on exercise and create a habit. Once we can consistently handle these changes and they become part of our life (the idea is to execute these changes consistently for 1-3 weeks before adding more changes) then we will add a few more.
Don’t put yourself under unnecessary pressure and try to change everything overnight. You can do it and I’m here to help.
Shoot me an email if you need some motivation or more tips! Have a safe and happy New Year’s celebration!!
Balance University is the summation of 16 years of experience in the “field” working with clients, education and numerous certifications, years of teaching balance classes and pretty much everything else I’ve learned in my life. It has taken me two years to put the right program together. I believe, after all the revisions and feedback from physical therapists, occupational therapists, nurses, physicians and fellow colleagues whom I respect greatly, this is the best of what this community knows, put into a 10-week program. I did not want to make this book overwhelming. Instead, I chose to make the program and the book simple, easy to read, include lots of pictures and make dang sure it gets results!!
There is no doubt in my mind, this program works. I am extremely proud of it and proud of those who have helped me to develop it.
So... here goes! If you or someone you know is struggling with balance, I hope that you do yourself and/or them a favor and buy this book. I promise, you will not be sorry!
Chris R. Williams
I currently live in Naples, FL with my wife and our four children. I have been a personal trainer for 17 years and have worked with over 500 clients over that time span with varying goals. I am certified through the National Academy of Sports Medicine(NASM) and studied Dietitcs/Nutrition at Lamar University. My clientale has included world ranked boxers and world champion ball room dancers all the way to regular folks like me and you. My focus has shifted in the last six years to those with balance and stability issues, as well as muscle atrophy due to a sedentary lifestyle.
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