Osteoporosis

What Does Osteoporosis Mean?
The term osteoporosis literally means "porous bones."

How Many People Does Osteoporosis Affect?
Osteoporosis affects 25 + million Americans, 90% of whom are women.

Why are Women More Prone to Osteoporosis?
Women's estrogen levels change throughout life, especially during pregnancy, post pregnancy, and menopause. Estrogen increases calcium absorption and limits its withdrawal from bones. Men's bodies typically generate enough estrogen and will convert testosterone to estrogen to maintain healthy hormonal balance. Beginning around the age of 50, the average man experiences a bone loss of about .4% each year, whereas a female loses twice this amount beginning at age 35. After menopause, during pregnancy, and postpartum, a drop in estrogen production coincides with reduced intestinal calcium absorption, less production of calcitoning (a hormone that inhibits de-mineralization), and an increase in bone resorption. After menopause, bone loss accelerates to 3-6% per year in the first 5 years. At this rate, the typical women loses about 15% of her bone mass in the first decade after menopause, and some women lose as much as 30% or more of their bone mass by the age of 70.

What can Women do to Prevent Osteoporosis through Exercise?
Women can augment their bone mass through purposeful increases in weight-bearing exercise and calcium intake. Women should practice resistance / strength training exercises and continue to build bone strength by gradually and appropriately increasing the weight load. For instance, begin bicep curls at 5lbs, work up to 2 sets of 12-20 reps, then (when strong enough) graduate to 8 lbs, next 10 lbs, 12 lbs, 15 lbs and so on.

What can Women do to Prevent Osteoporosis through Diet?
1000-1500 mg of calcium daily reduces a woman's risk of osteoporosis, with proper consumption of vitamin D.

A glass of milk = 300 mg
Low-fat plain yogurt = 415 mg
1 oz of cheddar cheese = 204 mg
Glass  of calcium fortified orange juice = 250 mg
Salmon = 167 mg
.5 cup of almonds = 173 mg
1 cup of kidney beans = 90 mg
1 cup of dark leafy greens = 280 mg

What should I Know about Calcium Supplements?
Consult your health care provider to find the appropriate balance of vitamins. Calcium citrate is a great alternative as a supplement, in the event you find typical calcium supplements (pill form) difficult to swallow or digest. PLEASE note indiscriminate use of calcium supplements increases  ones risk of developing kidney stones and reduces zinc absorption. Vitamin K 2 is good for helping maintain calium levels in the blood. B 12 is shown to help "osteoblast formation", and vitamin D helps absorb calcium.

Why does Lifting Weights Strengthen Bones? And Why must a Women Continue to Increase her "Weight Load" Resistance during Strength Training?
Muscle forces acting on bones during physical activity modify bone metabolism at the point of stress. These activities stimulate the osteoblasts and strengthen bone matrix. The buildup of bones depends on two factors: "the magnitude of applied forces" (weight) and "its frequency of application" (repetitions.)

New Workshop!

Prenatal & Postpartum Trigger Release 

&

Prenatal & Postpartum Muscle Testing for Pilates and Personal Training

 

 Saturday, May 4th; 9:00 AM - 1:00 PM

 

 

Instructor Mollie Bollers

"Mollie Bollers; founder of Hoboken Women’s Wellness, is a Certified Massage Therapist, CertifiedInfant Massage Instructor, and Doula.

  Mollie fell in love with prenatal massage after the birth of her first daughter in 2004. Already a massage therapist at that point, she decided to devote her practice to pregnant women, new mothers and babies. 'Something would well-up inside me when I’d think about women receiving compassionate care during this vulnerable time. I wanted to create a safe place for women to take time to be present to the changes they were going through.'

Mollie Bollers

 

 

Besides the outstanding services and products she offers to local Hobokenites -and some who travel from as far as Connecticut to experience her sensitive nurturing touch, Mollie’s dedication to pregnant women and infants can be seen through her numerous community and volunteer activities.

Through her partnership with the Hudson Perinatal Consortium, Mollie offers free pre and postnatal massage to low-income women in Jersey City, both in her private studio and on-site at clinics including Horizon Health Center. Mollie also volunteers at Hoboken University Medical Center where she provides free chair massage to the nursing staff of the labor and delivery unit. Her thinking is that if the nurses are in good spirits they will be better able to provide caring, compassionate support for the laboring women on their floor.

Mollie completed her massage training and certification at the Institute for Therapeutic Massage In Pompton Lakes, NJ. She went on to study Prenatal Massage with Elaine Stillerman, author of Mother Massage, Massage During Pregnancy, and The Encyclopedia of Bodywork. Mollie received her infant Massage Training and Certification from Diana Moore, Founder of the International Loving Touch Foundation, an organization dedicated to fostering positive touch and parental love for infants and children around the world.

When she’s not with a client, or thinking up ways to serve them better, Mollie is enjoying quality time with her own family. Mollie is mother to Minerva (Mina), and Gwenevere (Gwenie)." -www.hobokenwomenswellness.com


Instructor Annie Martens

In 2005, Bella Bellies® was designed by mom Anne (Annie) Martens to offer mothers, at every stage of life, a unique exercise program tailored to their unique needs. From her experiences as a mother, Anne became aware of the need to embrace a healthy lifestyle before, during, after and well into motherhood. However she observed many people in the fitness and media industry were not educated on, not compassionate towards, nor understanding of the unique challenges and pressures a mother faces. With a passion to promote maternal well-being, Anne was inspired to step away from her career in New York City to create Bella Bellies® and exclusively train prenatal and postpartum clientele.

Anne Martens

To create Bella Bellies®, Anne has combined her background as a Pilates Method Alliance certified Pilates instructor (under Kathy Van Patten and Bob Liekens of Power Pilates), studies as a Postpartum Doula (under Midwife Vicki Hedley), Lamaze Child Birth Instructor, Birth Doula (under Sunday Tortelli), certified personal trainer (ACE), as well as her B.F.A. in dance from the Boston Conservatory (where she graduated cum laude under Emiko & Yasi Tokunaga). 

Anne is the featured speaker in the DVD "Prenatal Pilates with the Tupler Technique" and author of the "Bella Bellies® Book." On behalf of Bella Bellies®, Anne has presented at the Pilates Method Alliance Conference (2012) and has consulted for several national broadcast productions affiliated with NBC, ABC and CBS. Also, on behalf of Bella Bellies®, Anne has been featured in Kiwi Magazine, Expectant Mothers, Jersey Journal, Max & Fitness Magazine, on LX NBC and several other popular media productions. Anne is the creator of Stroller Moves® and Momilates® offered throughout the world by Bella Bellies® trained instructors. 

Grateful for her experience to work with a variety of mothers (prenatal, postpartum and post-menopausal), Anne dedicated her career to women's research relative to exercise and well-being. She now presents seminars to maternal professionals throughout the country and exclusively provides teacher trainings on behalf of Bella Bellies®.

 

Bella Bellies Prenatal & Postpartum Teacher Training

Bella Bellies® Prenatal & Postpartum
Teacher Training Workshop 

 

  

Start a successful, rewarding career and join the Bella Bellies® professional fitness community, seen on LX NBC, Kiwi Magazine, Disney's Baby Zone and more . 

Our program is expanding throughout the United States and abroad to Australia, China and Europe.  

Sign-up today at www.bellabellies.com/schedule and receive the Bella Bellies® books, DVD's and notes/guides.

Description:  

This is a comprehensive workshop reviewing pre/postnatal exercise, health and well-being.

The workshop is divided into 2 parts to separately discuss prenatal and postnatal topics.The Prenatal Workshop will review trademarked techniques for exercising throughout pregnancy. The workshop will also discuss prenatal exercises and the proper modifications to promote well-being. As well as, exercises to prepare for labor and motherhood. Participants will receive a Bella Bellies® DVD, Bella Bellies® Prenatal downloadable notes / guide and the "Prenatal Bella Bellies®" downloadable book.
The Postnatal Workshop will review trademarked techniques relative to exercising in the years following  childbirth. Topics include, but are not limited to, techniques for managing during the postpartum healing phase, exercises to reduce the postpartum belly bulge, step-by-step instructions for stroller exercises, step-by-step instructions on how to include newborns / infants / babies with pilates mat exercises, exercise and massage techniques for the baby, songs and verses for the baby to promote learning. Participants will receive the downloadable "Postnatal Bella Bellies Book" written by Bella Bellies®  owner Annie Martens and Registered Nurse Lorraine Wellington, downloadable Momilates®; Pilates for Mommies DVD and the downloadable Bella Bellies® Postnatal notes / guide.

When:  

Prenatal-April 29th-30th 9:00-3:00  

Postpartum-May 1-3rd, 9:00-3:00

If participants are not able to attend the workshop in it's entirety, they may collaborate with Bella Bellies on-line or via phone to make-up hours missed.

Where:
 
Movement Space Studios, 720 Monroe St. Studio 514 C, Hoboken, NJ. Free parking in back of building and accessible to light rail

Website:
 
http://www.bellabellies.com/schedule

Continuing Education Credits for:   

•  American College of Exercise 1.6 CEC 
• 30 Pilates Method Alliance  Hours

Also included: 

Free Business coaching and growth opportunity within the Bella Bellies® expanding company. Website presence including your name, website address and more at Bella Bellies® online directory.  Bella Bellies® brochures, website, business cards & baby onesies templates for purchase and jump start your business.    

Sign-up at www.bellabellies.com/schedule

The Best Exercise for Pregnancy and Postpartum

Today, I had the pleasure of interviewing for a popular magazine (stay tuned for more details on the publication later). During my interview the author asked, "If you could share ONE piece of advice with women (both prenatal and postpartum), what would that ONE suggestion be?"

When I answered the question with, "remember to breathe", the reporter was surprised. I "took a deep breath" and explained 'Diaphragmatic Breathing' was one of the only exercises consistently stressed during my various studies ( Pilates, Personal Training, Doula, Lamaze Child Birth Education, Gyrotonic and more). Also Diaphragmatic Breathing has helped me, personally, during my own experience(s) carrying, birthing and mothering my two little "Roo's" / children.

In this article, I would like to highlight three issues:

1. The physiologic response to Diaphragmatic Breathing,
2. Why Diaphragmatic Breathing helps tone your belly,
3. And how to breathe Diaphragmatic-ally.

As a mother, I understand we are all busy, so I promise to keep it simple!

First, the physiologic response. Nitric oxide's highest concentration is in the back of the nasal cavity / nose (always with diaphragmatic breathing you breathe-in through the nose). Once absorbed by the lungs, and then the bloodstream, nitric oxide will help open (or dilate) blood vessels and calm the valgus nerve (this nerve is a "trigger nerve" for anxiety and sensitivity to pain).

So, want to take the edge off painful contractions? Answer: Try Diaphragmatic Breathing
 
Want to take the edge off the anxiety inducing feeling you may have when your child is tantrum-ING or baby crying? Answer: Try Diaphragmatic Breathing

Next, breathe for a "Bella Belly." A deep exhalation requires the use of a belly muscle called the transversus abdominis (TVA). The transversus abdominis wraps around your core, similar to a corset. When the transversus abdominis contracts it "tightens" or "cinches" (like a corset) and narrows you waistline.  

Also, on a slightly side note, immediately after birth, this contraction helps your uterus shrink (involution).

The how to...

Set-Up: 
Sit up with the shoulders over the hips and place one hand at the base / bottom of the rib cage and the other hand over your navel. Align both hands over the mid-line of the body. Begin with the eyes open or closed.

Action:
Inhale through the nose and purse your lips tight. Next, exhale through the mouth and drop your shoulders and relax your lips. Continue inhaling through the nose and exhaling through the mouth.  Inhale and as you deeply exhale notice the muscles underneath the bottom hand pulling the navel in, towards the front of the spine, and up, closer to the heart. Repeat, as you deeply exhale, notice the muscles underneath the top hand pulling both halves of the rib cage together and down. As you continue breathing, notice the belly musculature underneath both hands narrowing the abdomen from the front, side and back. Remember to keep your inhalation gentle, meaning do not force the abdomen to expand (this may over stretch some of the superficial muscles). Gradually as you progress focus on breathing and exhaling deeper and deeper.

Repetitions and Timing: 
Begin with 3 breaths and "work-up" to ten. Postpartum women breathe in for 5 counts and exhale for 5 counts. Prenatal women breathe in for 2-5 counts and exhale for shorter duration 2-3 counts or 3-4 counts. During pregnancy the metabolism changes so that you lose carbon dioxide more easily; this makes prenatal women more vulnerable to dizziness, nauseous and fainting.

Any questions, please do not hesitate to contact me at info@bellabellies.com

Four Celebrity Secrets for Maintaining a Healthy Weight

During my career, I have had the pleasure of working with a variety of clients and trainers. Below are four tips I learned along the way.

1. Strive for 10 fruits and veggies daily that are rich in antioxidants, minerals and vitamins. One example is blueberries -one of Ellie Kreiger's (host of "Healthy Appetite")  favorite snacks.
2. Drink a glass of water before each meal. Also, over the course of the day, ensure you are consuming the appropriate amount of water by dividing your body weight in half and consuming / drinking the resulting number in ounces. This is what gives Anne Hathaway that beautiful glow and helps curb her appetite.
3. Alternate workout routines by trying new machines and classes. One of the reasons why celebrity trainers, such as Bob Harper from NBC's  "The Biggest Loser", are successful is because they incorporate a varying range of exercise modalities (Personal Training, Pilates, Yoga, Etc) into their fitness routine(s).
4.  Most importantly - always listen to you body. Before beginning any exercise program consult with your health care provider for clearance and guidelines. If movement or exercise causes pain, abnormal exhaustion, abnormal difficulty in breathing or simply does not feel "right", stop and consult your health care provider. Do not risk potential health problems that set you further back from achieving your goals.